January/February 2014
Your life up north
Good life
For the dogs Greyhound rescuers on the benefits of retired racers
Good thoughts on staying healthy
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Contents
12
10 17
features
On the cover: Amy Tweeten poses with Paisley (green vest with grey scarf) and Giorgio,
6 Good Stuff Good to Go: Sit to Stand Good Humor: Katie MacInnis Good for Kids: Snow day solutions
8 Good Advice Anti-gravity rehab 9 Good to Know Giving back
two retired greyhound race dogs. Photo by G. Randall Goss/GoodLife
10 Good Word Anne Kelly
19 Good Taste Mediterranean diet
12 Cover Story Rescued greyhounds
20 Good Buys Exercise trackers
15 Good Health Diabetes facts
22 Good Idea Maintaining your car battery
17 Good Thoughts Staying healthy, Tricia Drenth GOODlife 3
Goodlife January/February 2014 - Volume 5, Issue 3 Publisher Doug Caldwell Editor Debbie Mcguiness Photography G. Randall Goss PN-00393514
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Layout and design Wendy wolfsen For Advertising information contact Advertising Director Jody woltman (231) 439-9318 jwoltman@petoskeynews.com
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Coaching you through: Life Transition 路 Personal Growth Creative Awakening 路 Spiritual Discovery Health and Fitness 路 Life Balance
Jeff Genschaw Matt Hausler Joy Holmes Jennifer Foley
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漏 GoodLife, all rights reserved, 2014. Reproduction in any form, in whole or in part, without express written permission, is prohibited. The views expressed herein, whether expressed as fact, fiction, opinion, advice or otherwise, are those of the authors and do not necessarily reflect those of the ownership or management of this magazine. The publication of any advertisement does not reflect any endorsement for any products or services by the ownership or management of this magazine unless it is specifically stated in such advertisement that there is approval for such endorsement.
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4 Your LIFE UP NORTH
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GOODlife 5
Good Stuff Good to go
Sit to Stand Story by Debbie McGuiness Photography by G. Randall Goss
B
ay Tennis and Fitness certified fitness therapist and personal trainer, Todd Ackerman, helps us this issue with a simple but important exercise he calls “Sit to Stand.” In this exercise Ackerman demonstrates the safe way of getting up from a chair properly. This simple technique makes it easier and safer to rise from a chair and is a good exercise anyone can do that will help improve overall balance and strength. To begin, Ackerman says, “You should be sitting on the edge of a sturdy armless chair or bench. Your feet should be under your knees and you should be able to see your toes when looking down. Keep your neck tucked in a neutral position. “With your head in a neutral position, lean forward with hands in the middle of your abdomen. This begins trunk flexion and activates your quads. Begin to rise to an upright position, keeping your knees slightly bent.” When standing, Ackerman recommends, “Never lock your knees. By locking knees, you automatically allow your spine to become out of alignment.” This simple movement can be built upon by adding weights, Ackerman explains. “Begin by holding 3-pound dumbbells in the center of your abdomen, and then ‘Sit to Stand.’ You will increase in strength as you increase the weight of your dumbbells. GL
Good humor
49 shades of gray
H
ow exactly, do you grow your hair out if you’ve been coloring it for a long time but now you want to be gray? Do you have to look COURTESY PHOTO like Friar Tuck Katie MacInnis, columnist from Harbor Springs with the center cap whitegray and the fringe orange-blonde? Having been a devotee of L’Oreal hair color, I now think my strawberry-blonde hair color more resembles shoe polish. And for a few days after I color it, I look a little like Clara Bell from the HowdyDoody show. When can I stop dieting? Or eating right and exercising? Or trying to stay young? The health advice in magazines doesn’t add up. You are a certain percentage more likely to die for this reason, you add years if you do something else. Beet juice, dark chocolate, get a dog, sleep in a dark room and of course lose weight and stop smoking ... But when all is said and done, I don’t think you can live 100 percent longer, and anyway, why would I want to die in good health? When can I stop using spackling paste to fill in the wrinkles and the realistic look of glossy lips and blue eye-shadow, both left-overs from the 1960s? And stop shaving my legs? ➤ Continued on page 7
6 Your LIFE UP NORTH
Good humor Continued from page 6
Good Stuff Good for kids Story & photo by Metro Creative Services
Keep busy with snow day activities
F
ew things are as eagerly anticipated by children as birthdays, holiday presents and, of course, snow days. When the meteorologist predicts several inches of snow, most kids go to sleep to visions of sledding, snowball fights and building snow forts. Should the school district close for the day, cheers can be heard throughout the neighborhood. Although children may revel in the idea of days off from school due to snow, parents may not be as enthusiastic. Entertaining children when they typically should be in class can take creativity, especially when the weather is inhospitable. To alleviate bouts of cabin fever, there are many fun things parents can consider. — Put out bird seed or a suet block and feed the neighborhood birds. Compare the different species that come to grab an easy meal. Artistic kids can sketch what they see by looking out the window. — Shovel a shallow path in the snow around the yard to create a snow maze. Build snow blinds, behind which kids can hide.
— Brew a thermos full of hot chocolate and go sit out with the neighbors who are probably going a bit stir crazy as well. — Use spray bottles or squirt bottles filled with water and food coloring to draw masterpieces in the snow. — Gather a clean patch of snow and pour maple syrup onto it. Allow to harden and then enjoy homemade maple candies. — Grab skates and head to an ice rink or solid (and safe) pond. — Decorate an outdoor tree with streamers and popcorn garland. — If it’s too chilly for a picnic in the snow, place a blanket on the family room floor and enjoy an indoor picnic. — Rent a movie and cuddle on the couch under blankets. — Have a marathon video game battle. — Play a classic game, such as Twister(R) or Monopoly(R). — Take out modeling clay or dough and create different play figures or ornaments. — Engage in a snowball fight. — Find the tallest hill in the
When can I stop cleaning before my sister comes to visit? Where can you get a small amount of marijuana for a brownie recipe? (I don’t want to get a medical certification, because that’s when you forget how to count. People are arrested with 100 plants when the law clearly states they are allowed only 12.) And finally, the sexy part: Ads on TV imply the guys are to get those little pills because the wife wants them. Really? The market research said that? I mean it’s mostly aimed at us old-folks, right, who else is wilting? Just when you got rid of your monthly “friend,” your kids are grown and gone, you have a good book to read, your hubby hasn’t found your stash of ice cream and is sound asleep with the TV blaring ... we are clamoring for sex? I don’t know. Even with a moderate hearing loss, when my doctor says acute angina, I think heart muscle, not ... Hum, maybe if I knew the FIFTIETH shade of gray, I would change my mind. GL — Katie MacInnis It would be nice if Katie MacInnis were a pseudonym, but it isn’t. She is a retired nursing living in Harbor Springs with her dog and cat and her husband of 42 years, Charlie.
area and test your bravery on the back of a sled. — Chase the dog around the backyard. Dogs often like to play in the snow, too. — Sit in sunny windows and read books silently or to the group. — Bake a batch of brownies or cookies. Snow days don’t have to be restless mornings and afternoons spent locked indoors. There are many different and fun ways to pass the hours. GOODlife 7
Good advice
Rehabilitation patients find themselves walking on air Story and photos provided courtesy McLaren Northern Michigan
I
’ve never been on the moon, but it feels like it,” explains David VanDam of Petoskey. VanDam is recovering from double knee replacement surgery. “The pressure increases in conjunction with how I am healing,” he adds. “Up until about a year ago, I played tennis. I biked. I used my legs all the time.” VanDam is looking forward to getting outdoors again and doing the things he enjoys. Thanks to a generous donor, the McLaren Northern Michigan Acute Rehabilitation Unit now has an AlterG Anti-Gravity Treadmill, Physical therapist, Cathy Ingalls, DPT, GCS, CEEAA , assists patients on the use of the Alter-G considered the gold standard in reAnti-Gravity Treadmill at McLaren Northern Michigan Acute Rehabilitation Unit in Petoskey. habilitation and physical training. “An unweighting support treadmill tioning. Naylor, physical medicine and rereally changes the dynamics of reUsing precise 1 percent incre- habilitation specialist, and medical habilitation,” says physical therapist ments, the patient can reduce up to director of the unit. “But zero gravCathy Ingalls, DPT, GCS, CEEAA. 80 percent of weight load off of the ity exercise literally transforms the “It’s just an amazing technological lower body, making rehabilitation patient. The patient thinks, I can advance.” pain- and stress-free, while still do this, and it really makes a differUsing NASA technology, the allowing for normal muscle and ence in the rate of recovery.” AlterG Anti-Gravity Treadmill’s gait movement. “We definitely see “Providing highly skilled therapatented differential air pressure rapid, or sometimes immediate re- pists with this leading-edge equip(DAP) system reduces the actual sults using the AlterG,” says Ingalls. ment uniquely positions the Acute weight load of the patient’s lower “Patients show early advancement Rehabilitation Unit to get people body. Its applications for rehabili- in their therapy and increased con- back on their feet sooner,” adds tation are many: hip, knee, ankle, fidence in their rehabilitation.” This Naylor. “This can make a real difor foot surgery; total joint replace- increased confidence is a psycho- ference in long-term recovery and ment; gait training for neurologi- logical boost, an often unrealized quality outcomes.” cally impaired patients; strength- component of successful rehabiliFor information about this and ening and conditioning for older tation for the patient. “Successful other health-related topics, visit patients; weight control and reduc- rehabilitation can be a long and northernhealth.org or call (800) tion; and sports and aerobic condi- arduous task,” says Dr. Andrea 248-6777. GL
8 Your LIFE UP NORTH
Good to
KNOW
How to give back even when time isn’t on your side Story and photo by Metro Creative Services
M
en and women want to give back to their communities, but too often find themselves strapped for time. Commitments to work and family can make it hard to find time to volunteer. But hectic schedules do not have to prevent people from doing good in their communities and beyond. The following are a few simple ways time-strapped men and women can give back to their communities. * Promote a good cause. Shedding light on a good cause can help the less fortunate. When a local nonprofit organization is having a fundraiser or an event to raise awareness, men and women who won’t be able to participate can still chip in by promoting such events via social media or by encouraging friends and family members to go in their stead. * Make a donation. While making a donation may not seem like the most creative way to give back, men and women who are short on time should not downplay the significance of such donations. Writing a check to a favorite charity may be a less than satisfying way to support a good cause, but nonprofit organizations cannot succeed and continue their missions without donations. So while a financial donation might not seem like an active way to give back, that does not mean such donations are not as appreciated as volunteering time. * Work with organizations that host short-term projects. Volunteering is often a significant com-
Metro Creative Services Mentoring young people is one way that busy men and women can give back to their communities without sacrificing much of their time.
mitment, as many organizations prefer volunteers to promise a certain number of hours per week or per month. But many other organizations host short-term projects that may last only a day. Signing up for such projects well in advance allows time-strapped individuals to clear their schedules in advance without having to rearrange their daily lives. * Become a mentor. Mentoring is a great way to give back without making a significant time commitment. Mentors can take young persons under their wings and offer advice on careers, education and many other areas where they might ask for some guidance. Such advice can be offered over a weekly lunch, through email or weekly phone calls, none of which will eat up too much time.
Mentoring is a significant responsibility and one that provides an invaluable service, and it’s a great way for busy professionals to give back to their communities. * Make it a family affair. Parents who find it difficult to volunteer because it takes away from time they can spend with their families can combine the two activities and volunteer as a family. Bring your children along when volunteering at the local park, beach or soup kitchen. You will still get quality time with your kids, and you will be instilling a sense of social responsibility in your children. Finding time to volunteer can be difficult. But even the busiest men and women can still give back to their communities in a variety of ways. GOODlife 9
Good Word
Going, going, gone:
Thank you notes in high tech times
By Anne Kelly
L
ong ago in the early days of the world before tweets and texts, there was a thing that mothers and an occasional father did with their children after Christmas and birthdays. It involved sitting down together and engaging in an activity called “writing thank you notes.” Little children enjoyed the process, thinking of it as craft time, especially when they were given crayons and paper instead of note cards. Often, the picture barely resembled the gift, but Mom helped print the word “thank you” on the paper and when grandma received it, she taped it on her refrigerator anyway and said it was 10 Your LIFE UP NORTH
the best picture she had ever received. Later on, the notes came in unsteady manuscript, a few words painstakingly scribed out with a little assistance and posted in the morning mail with a stamp and address. Grandma slit open the envelope with an instrument called a “letter opener” and sat back to admire the progress her grandchildren had made in the past year. Christmas and birthdays flew by and soon the children grew up. Their childhood etiquette lessons followed them through graduations and weddings and many special occasions in between. Thank you notes, like prayers at an evening meal, became an automatic response until … fast forwarding to the present, technology entered the picture. Technology has presented parents with a brand new set of challenges for helping their children learn the simple art of gratitude. The gifts and occasions continue to roll, but now the children’s children are on cell phones and iPads and tablets and Xboxes and it is hard for parents to get them to exit their apps and pause their games for dinner much less for thank you note formalities. As a matter of fact, parents occasionally forget their manners as well. They are shopping on-line and playing “Angry Birds” and “Words with Friends.” Whole families are hooked up to ear buds and charging cords. “Did you get my check?” “Whoops, sure did, Mom ... sorry I’m late getting to thank you notes this year.” What was once a simple exercise in good manners ironically has become difficult or non-existent even though the tools are more sophisticated and supposed to facilitate the process. Even the frenzy and satisfaction of wrapping and packing and mailing has been reduced to a simple pushing-of-thebutton for on-line gift certificates or dashing off a check to “get what
you want.” The world has grown complicated in its simplicity and impersonal in its intra-personal relationships on many levels. The parameters of etiquette in both gifting and acknowledging gifts, an art once warranting the publishing of whole books, has been reduced to a minimalist approach. Along with print books and magazines, dodo birds and the U.S. Post Office, thank you notes are going, going and almost gone. But wait! Here are a few suggestions for written thank you note alternatives in today’s world for today’s parents: — Take a picture of the child in the outfit or with the new toy or game, on the phone or iPad, and send it cyber mail. This would work for all of those birthday party gifts from little friends as well. — Have a pre-teen or teen text a thank you ... it might double as a conversation starter. — A phone call, Skype or FaceTime from a child is always a heart-melter. — Get out the paper and crayons and snap a phone picture of the art work to send to the giver by email or if there’s an iPad in the house with a drawing app ... a thank you drawing can be sent from there. — Just for the heck of it, or for the sake of nostalgia, there are still thank you cards and thank you note cards to be found on greeting card displays in grocery or stationary stores. There are still crayons and paper in every home and there is still a refrigerator door somewhere waiting to be grandma’s gallery. Choosing this option may help to save the post office and the greeting card industry as well. GL GOODlife 11
cover story
Greyhounds
share good life with their owners
ABOVE: Lynn Duse, of Petoskey, relaxes at her home with Giorgio, who likes to snuggle up in blankets on the floor. RIGHT: Giorgio gets a close up view of the camera. Story by Debbie McGuiness Photos by G. Randall Goss
whose name is now Giorgio. He’s my sanity. He keeps me walking.” etoskey’s Circus Shop Paisley’s racing name was Rio owner, Lynn Duse, and Rainbow, Tweeten said. Tweeten city planner, Amy Tweeten, thought Rio Rainbow’s coat, brinboth love their four-legged dle in color, looked like the paisley companions, Giorgio and Paisley, fabric design, and thus her name. and often walk their dogs togeth- Both women praise Allies for er. Giorgio and Paisley are both Greyhounds in West Michigan for greyhounds, and are both retired rescuing the retired racing dogs from possible euthanasia, and racing dogs. “I learned all about greyhounds allowing the dogs to be adopted from Amy,” Duse said. “She adopt- into homes. ed Paisley from ‘Allies for GreyAccording the Allies’ website, hounds in West Michigan’ and the greyhounds they rescue are I went on the Allies website and bred for the sport of racing and fell in love with Roc a By Kid Jo, lived in kennels without much hu-
P
12 Your LIFE UP NORTH
man interaction. “When we brought Giorgio home, he immediately ran to our upstairs. I’m not sure he’d ever climbed stairs in his life and that was the only time he went up there,” said Duse. “Now, this is what he does most,” she said, pointing out Giorgio on her living room rug, snuggled up in a few of his own blankets. “I walk with Giorgio every day. In the summer, we walk in Bay View or along Petoskey’s waterfront,” Duse said. She walks five miles during her late lunch, also citing North Central Michigan College as another place she likes to walk. Tweeten adds “Petoskey has great places to walk. There are miles and miles of trails here.” Duse and her husband, Luciano Duse, had fencing built around part of their backyard for Giorgio. “Giorgio is 3 years old, and we adopted him in April. Before we got him, Giorgio was a part of a prison program at the Coldwater Prison. I have his record of behavior at the prison,” Duse said. “He visited the prison as therapy for inmates. Giorgio’s behavior was excellent, it says.” Although the Duses live in town Petoskey, their backyard is often visited by whitetail deer. “Giorgio just watches them outside of his fence, and the deer just peer in at him. Perhaps the deer think he is one of them.” Duse said along with Giorgio, Paisley and Tweeten, part of her walking exercise includes the use of a Fitbit, a device worn to track daily activity, calories burned, sleep and weight. “I wear my Fitbit and I recommend it for everybody. It keeps track of how many steps I take each day, how many flights of stairs I climb, how often I wake up during the night and how long I sleep. The Fitbit was given to ➤ Continued on page 14
Luciano Duse plays with Giorgio in the fenced back yard of his Petoskey home. GOODlife 13
GREYHOUNDS Continued from page 13
me by my daughter, Marnie.” When asked what misconceptions people have about greyhounds, Tweeten says “People think they’ll be hyper. They are so calm. Greyhounds are good travelers, they’re good in apartments, they are just good and they don’t bark. They are retirees good for retirees.” “I read of five recommended things everyone should do in life,” Duse said. “Number one, don’t smoke. Exercise, get enough sleep, eat a balanced diet and have intellectual interaction. That’s it. And thanks to Giorgio, I get plenty of exercise!” GL Allies for Greyhounds in West Michigan’s website: afgwa.org.
Paisley, a brindle colored six-year-old retired racing greyhound owned by Amy Tweeten, blends into a throw rug, while snoozing in the Petoskey home of Lynn and Luciano Duse.
Picture of the Allies for Greyhounds in West Michigan website 14 Your LIFE UP NORTH
Good HEALTH
What you must know about diabetes
Certified Diabetes Educator, Janet Havens, MEd, RD, CDE.
creted into the bloodstream where it and/or when cells do not respond to circulates, allowing the glucose (or the insulin that is produced. Today, more than 25 million sugar) to enter the cells and to proAmericans are living with diabetes duce energy for the body to function. Type 1 or Type 2? and 79 million more are at risk of Glucose is the main source of enerType 1 diabetes is the consedeveloping type 2 diabetes gy used by the body in muscles and quence of autoimmune self-destrucother tissues, but when glucose lev- tion of insulin producing cells in the hen an individual eats els become too high, the result is de- pancreas. The result over time is an sugar (or food that scribed as high blood sugar. Diabe- inadequate insulin supply that then breaks down to sugar), a tes is a disease in which the body has prevents the body from properly healthy body’s pancreas too much sugar (or glucose) in the utilizing glucose. The lack of insulin will produce the hormone insulin to blood, resulting when the pancreas causes glucose to build up in the ➤ regulate the sugar level. Insulin is se- does not produce enough insulin Continued on page 16 Story and photos provided courtesy McLaren Northern Michigan
W
GOODlife 15
Diabetes Continued from page 15
bloodstream instead of being absorbed into the cells. Type 1 diabetes, originally known as juvenile diabetes because it typically appears during childhood or adolescence, is now known to occasionally have its onset in adulthood. “Adults with a new diagnosis of diabetes must be carefully evaluated to make sure they are correctly diagnosed as Type 1 or Type 2, since this has critical implications for their treatment plan. Most cases of Type 1 diabetes are NOT associated with hereditary factors, but genetics play a role in some,” says endocrinologist Laurie Kane, M.D., of McLaren Northern Michigan. Certain genes are also thought to increase one’s chance of developing the disease. In the future, genetic testing may be available. However, there is no proven prevention strategy for one determined to be at risk. Type 2 diabetes is far more prevalent and happens when the body becomes resistant to insulin and cannot produce enough of the hormone to regulate glucose levels. Type 2 was once considered an adult condition, but the epidemic of obesity in children has increased the incidence of the disease in a much younger demographic. “This is an alarming trend in the United States and puts generations of young people at serious risk for life-threatening health problems,” explains certified diabetes educator, Janet Havens, of McLaren Northern Michigan. Unlike Type 1 diabetes, Type 2 has many risk factors that can be favorably modified by lifestyle changes. Being overweight is a key risk factor for Type 2 diabetes, because the more fatty tissue the body has, the more insulinresistant the cells become. What’s more, those who carry fat primarily in the abdomen are at greater risk than those who store fat in other areas, such as the hips and thighs. Also, a lack of physical activity pre16 Your LIFE UP NORTH
vents the body from using glucose betics are more susceptible to bacand makes it more difficult for cells terial and fungal infections of the to use insulin. Type 2 diabetes can skin and mouth, have an increased exist in middle-aged adults in the risk of osteoporosis, and are prone absence of recognizable risk factors, to hearing problems. and therefore, screening is recommended after age 45. Race can be The Future of Diabetes a factor, but researchers are unsure Research continues worldwide, why blacks, Hispanics, American yet there is still no cure for Type Indians, and Asian-Americans are 1 diabetes. “Controlling blood more likely than whites to acquire sugar is extremely important for diabetes. this group,” emphasizes Dr. Kane. “Management, however, is more Symptoms advanced than ever before, and toBoth types of diabetes share day those with Type 1 can live lonsymptoms, but Type 1 comes on ger, healthier lives than in the past.” quickly over the course of days or Researchers are also unclear why weeks, while Type 2 symptoms de- some develop Type 2 while others velop slowly, sometimes over many do not, but all are in agreement that years. lifestyle changes — weight loss, a Increased thirst and frequent high-fiber diet, plenty of fruits and urination, especially at night; in- vegetables, and plenty of exercise — creased or even extreme hunger; can favorably impact blood glucose weight loss; fatigue; frequent in- levels. Type 2 patients whose disfections, slow healing of sores, and ease does not adequately respond blurred vision are common to both to lifestyle changes can still benefit Type 1 and 2 when blood sugars from the addition of certain mediare running over about 180 mg/dl. cations. “Like so many other health Additional Type 2 symptoms can conditions, most Type 2 diabetes include darkened, velvety patches can be controlled with a conscious of skin, usually in the armpits and effort of the patient,” adds Dr. Kane. neck area, that indicate insulin re- “Whenever possible, the individual sistance. “Any of these symptoms must take responsibility for health should be checked by a doctor and wellness.” without delay,” explains Havens. Be proactive — “people should Complications remember to provide details about “Inadequately diagnosed and family medical history to their treated diabetes works insidiously health care providers, so lifestyle on many of the body’s organs over adjustments can be made in adtime to create irreversible conse- vance of a chronic disease like diaquences,” says Dr. Kane. Individuals betes,” expresses Dr. Kane. “McLarwith diabetes are at increased risk en Northern Michigan, for example, for many cardiovascular problems, offers preventative health care opincluding coronary artery disease, tions, such as wellness education, stroke, heart attack, narrowing of cooking, and fitness courses; and the arteries, and high blood pres- sometimes these programs are covsure. The disease can damage ered by insurance based on a pablood vessels leading to circulatory tient’s specific needs and condition.” problems in the limbs and extremi- For more information about Type 1 ties, kidney damage, and serious and Type 2 diabetes, ask your prieye conditions including cataracts, mary care provider, visit northernglaucoma and even blindness. Dia- health.org, or call (800) 248-6777.
Good THOUGHTS
Staying healthy, staying sane Written by Tricia Drenth, RN, MS, BSN
W
inter is once again upon us. It is, at least at first, such a magical time of year — that first snowfall, the excitement of the holidays and family gatherings, warm and cozy evenings by the fire. Then comes January ... and February ... and March. The cold, blustery days and lack of sunlight can be enough to affect even the cheeriest of us. Last winter was especially rough, with the winter season that seemed to go on forever. I was home full time with my then 1 1/2 year old and my almost 4 year old. I really tried to appreciate the time at home with my boys and feel thankful for the opportunity, but often I found myself feeling exhausted, unmotivated and not very happy. I knew something needed to change by the next winter, before life in general is made a little more difficult by the shorter days and colder temperatures. We all need some sort of balance in our lives. For me, this meant GoodLife contributor, Tricia Drenth, and her kids Oliver (left) & Maxwell. starting to work again part-time after a two-plus year hiatus. This has helped with my general sense ern Michigan winter? Here are four and 7 to 9 hours for adults. of well-being but certainly doesn’t tips that I try to follow: 2. Stay active! Getting enough exmean I am now impervious to the 1. Take advantage of the dark ercise can be really difficult this time physical, behavioral and emotional and get to sleep early! The National of year, but it is essential for all of affects of winter. Sleep Foundation recommends the us to get adequate physical activity. So as the magic of the holiday following sleep guidelines: 12 to 14 Children and adolescents should get season subsides and we settle into hours for kids ages 1 to 3; 11 to 13 a total of at least one hour of physiour winter routines, how do we hours for kids ages 3 to 5; 10 to 11 cal activity per day. Various websites maintain this balance and survive hours for kids ages 5 to 10; 8.5 to 9.5 including www.health.gov give ➤ (and enjoy) yet another long North- hours for adolescents ages 10 to 17; Continued on page 18 GOODlife 17
Staying healthy Continued from page 17
additional guidelines and recommendations. We are lucky enough to be surrounded by many ski resorts; some offer affordable ski lessons with rentals, free admission to beginner hills, and/or discounts for schoolage kids. Cross-country skiing and snowshoeing are other options. You can step right out your back door or explore the many nature trails here in Northern Michigan. For busy families, take walks after dinner and use headlights or flashlights to help light the way. It is a great way to reconnect after a hectic day. Or you can simply get out and play! Make a snowman, a snow angel or a fort. Our favorite winter activity is sledding down our long driveway. The ride down is worth the effort of the long uphill climb. Just don’t forget to bundle up and have the kids dressed appropriately. My kids wear goggles and scarves or neck warmers on really cold days and when sledding (in addition to helmets — our driveway is pretty treacherous) which keep their faces warm and
seem to keep whining at bay. 3. Eat a well-balanced diet and try to eat less processed foods. A good tip is to plan your meals for the week, which can ultimately lead to a lower grocery bill and create less food waste (makes so much sense but I have a hard time following through with this one!). Make larger meals over the weekend (soup, chili, lasagna) that you can reheat during the week for an easy dinner. And try to eat together as a family as often as you can. It really is so important. 4. Prevent illness by washing your hands often (and your kids’ hands) and have your family get their flu shots if you haven’t done so already. My oldest son truly loves the winter season. Even before Halloween he was asking to get out our sleds and shovels. Last winter did not leave a negative impression on him. He remembers only the fun of playing in the snow, the many afternoons spent sledding, and going skiing for the first time. So I have decided to try and embrace his enthusiasm, put on my layers and en-
joy the season. I will try to maintain a positive attitude and not shy away from the great outdoors. And I will keep in mind something my dad always used to say; after the winter solstice, the days are only getting longer. Each day we are that much closer to warmth and sunshine. GL Tricia Drenth is a registered nurse and holds a master of science degree and bachelor of science in nursing degree from The University of Michigan. She also received an interdisciplinary certificate in international health and social development. She serves as an adjunct nursing instructor at North Central Michigan College and works at Charlevoix Area Hospital. Drenth resides in Charlevoix with her family, husband, Doug, and sons Maxwell, 4 1/2, and Oliver, who is 2 1/2.
Metro Creative Services 18 Your LIFE UP NORTH
Good taste
Mediterranean diet
Metro Creative Services
H
ealthy eating is a top priority for many families. The search is always on for foods that taste good, appeal to the masses and provide adequate nutrition. The benefits of a Mediterranean diet have been touted for years. New information has emerged that reveals the potential of the Mediterranean diet to reduce a person’s risk of heart disease, including heart attack and stroke. According to a study published in the New England Journal of Medicine, a diet rich in fish, nuts, fruits, vegetables, olive oil, and red wine can significantly reduce a person’s risk of developing heart-related ailments. The study was the first large, randomized clinical trial to evaluate the effects of the Mediterranean diet on cardiovascular health. Metro Creative Services The research included more than Opting for seafood instead of red meats is one component of the Mediterranean diet, which of7,000 participants, each of whom fers a number of health benefits, including reduced risk of cardiovascular diseases. were randomly given one of three different diets. These included a Mediterranean diet with extra virgin stroke and deaths from cardiovascu- and olive oil. Dairy, red meats and olive oil, a Mediterranean diet in- lar disease. This evidence debunked sweets are heavily limited. cluding extra nuts and a typical low- the common philosophy that choThose interested in adopting a fat diet. Some of the findings include: lesterol is the major contributor to Mediterranean diet should realize * Overall risk for major cardiovas- heart health risks. it is largely a lifestyle change. Start cular events were lowered with the According to the British Medi- by selecting fish and white meats Mediterranean diet. cal Journal, a Mediterranean diet over red meats. Fish can be enjoyed * A Mediterranean diet that in- does not only provide cardiovascu- at least three times per week. Then cluded extra servings of nuts cut lar benefits. It also has been shown incorporate more nuts, legumes and stroke risk by 46 percent. to reduce overall mortality, death omega-rich oils into the diet. Supple* Extra servings of extra virgin ol- from cancer and incidences of Al- mentation with olive oil can include ive oil reduced stroke risk by 33 per- zheimer’s and Parkinson’s diseases. up to four tablespoons per day. Aim cent. The Mayo Clinic says that the diet is for eating three servings of fruit and * Although the low-fat diet was composed of recipes from regions two servings of vegetables daily. most effective at lowering partici- that border the Mediterranean Sea. Men and women should consult pants’ cholesterol, it was the least There is a heavy emphasis placed on with a doctor before modifying their effective at preventing heart attack, vegetables, lean meats, whole grains, diet and their kids’ diets. GOODlife 19
Good buys
Not your father’s stopwatch Devices help track speed, distance, heart rate and more Story and photos by Debbie McGuiness
“I
f wearing a tracking device helps motivate the wearer to make exercise a regular part of their lives, it’s a good buy,” claims Daemian Koehler of Petoskey, manager of High Gear Sports located in Glen’s North Plaza. “We carry both Timex and Polar devices,” Koehler said. “The Polar RS300X run watch records heart rate, pace, distance, time and calories expenditure. The information is downloadable to Polar ProTrainer. You can track how you’re doing, how you’re progressing and improving your health. “Timex watches do the same as Polar and include GPS so you can see where you’ve been. “The Ironman is the end all to 20 Your LIFE UP NORTH
High Gear Sports manager, Daemian Koehler, claims that exercise trackers help motivate users to remain active. “Any device that motivates you is a good one,” Koehler says.
be all trainer. It records speed, distance, heart rate, intervals and it even vibrates to let you know if you’re on pace or not.” High Gear offers a variety of models which range in price from less than $100 to $300, according
to Koehler. a vast array of devices manufac“We can help anyone find the tured by many reputable compadevice for their individual needs,” nies. Local sporting goods stores he said. in the area have knowledgeable Whether worn on the wrist, staff to help you purchase the deforearm, strapped on the chest vice best for your needs. Get goor attached to clothing, there are ing! GL
ABOVE: This device from Polar tracks wearer activity and heart rate. There are devices offered from many manufacturers for all levels of athletes from beginner exercisers to ultra-marathon runners.
High Gear Sports offers devices to track fitness level, time, distance, speed, These, from Timex, are worn on the wrist.
GOODlife 21
Good Idea
Car battery care in extreme weather Metro Creative Services
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ew things can be more frustrating than jumping into the driver’s seat on a frosty morning, turning the key in the ignition and failing to hear the engine roar to life. Frigid weather can cause trouble with a car’s battery. Some drivers do not understand why, but getting the facts can help people avoid having to deal with dead batteries on cold winter days. Cold temperatures wreak havoc on batteries because they slow the chemical reaction inside of the batMetro Creative Services Drivers should replace old car batteries before the arrival of winter weather. tery. Batteries work by combining lead plates with lead dioxide and sulfuric acid to create electrons. While of winter. Battery size will not nec- heat to keep the battery fluid from batteries can function under myriad essarily provide better starting. It’s freezing. A trickle charger can also conditions, the cold weather tends important to buy the correct battery be mounted on the battery. It will to degrade high-quality batteries for the make of your car, which can deliver enough power to the battery and may render subpar batteries usually be found inside of the own- while the car is off to keep it from useless. The cold weather can cause er’s manual. freezing. the fluid in the battery to freeze and * Verify that there is no corrosion. * Minimize the use of automotive lose function. A battery that is fro- Corrosion can prevent a car from accessories. Do not start the car with zen will not hold a charge, and, as a starting just as much as a worn-out the heater and the radio on. They result, the car won’t start. battery. Corrosion is caused by a can use up the power coming from There are various ways to protect faulty connection that allows bat- the car’s alternator and prevent the a battery from failure in the cold, tery acid to escape and corrode sur- battery from charging. Do not leave and some of them involve taking rounding areas. Regularly inspect the heat and the radio on while the precautionary measures even before the battery to keep abreast of issues car is idling. Otherwise the car will the arrival of cold weather. that may cause corrosion. Carefully not be putting out enough power for * Assess the age of your battery. If clean away any corrosive residue the alternator to charge the battery your battery is old, now may be the that has formed and make sure the and power the electrical systems. time to replace it. Batteries differ in battery is correctly seated. * Disconnect the battery. If your how long they last, but many last * Install a battery blanket. A bat- car will be stored in a garage for anywhere from five to 10 years. If tery blanket is used to wrap around the winter, disconnect the battery. your car is still running on its origi- the battery and fit inside of the bat- Certain devices, such as clocks and nal battery and your card is several tery cover. A cord with a plug runs alarm systems, continue to drain years old, it may be a good idea to from the blanket to a wall outlet. battery power when the vehicle is get a new battery before the arrival The blanket can produce enough off. 22 Your LIFE UP NORTH
AlterG:
Rehabilitation Therapy Using NASA Technology The AlterG Anti-Gravity Treadmill builds confidence and speeds recovery for rehabilitation and physical therapy patients by increasing range of motion and stress-free mobility. Ask your provider if AlterG is right for you. Conditions that Benefit from AlterG > Hip, knee, ankle, and foot surgery > Gait training for neurological patients PN-00386788
> Total joint replacement > Strength building and conditioning for elderly > Weight control and reduction > Sports and aerobic conditioning
(800) 248-6777 | northernhealth.org
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