Josephine January 2014

Josephine St. Joseph’s women’s magazine

CrossFit brings the variety

January 2014

Small changes make a big difference in your look Resolve to add items to your beauty bag Woman transformed her life and now is helping others do the same

St Joseph’s best used car buy FREE Lifetime O il Changes

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75014511

©S. Colson 2013

editorial: (816) 271-8594 toll-free: (800) 779-6397 advertising: (816) 271-8527 fax: (816) 271-8686 josephine@ newspressnow.com

Our staff Editor Jess DeHaven jess.dehaven@newspressnow.com Presentation editor Paul Branson paul.branson@newspressnow.com Photo editor Todd Weddle todd.weddle@newspressnow.com Designer George Stanton george.stanton@newspressnow.com

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| 01/14

Josephine

St. Joseph News-Press P.O. BOX 29 St. Joseph, MO 64502

inside

Out of the box in 16 the box CrossFit workouts offer constantly changing routines

Modify 22 Small changes can make a big difference with your look.

Gotta have it 24 Beauty musts for 2014.

A life 26 transformed St. Joseph woman finds passion for helping others get healthy.

girlstuff

Cover photography by Sait Serkan Gurbuz | Josephine magazine

cover girl

Commit or quit?

5

Wake up oatmeal

6

Detox your life

9

A healthy back

10

Make a mani last

11

Wine, cheese pairs

12

Winter pick-me-ups

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Save in 2014

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St. Joseph native Emily Howat has long had a Stop the snoring competitive spirit. After graduating from Central High School in 2004, she moved on to Missouri Western State University, where she played soccer on the school’s women’s team. So it’s only natural Editor’s note that now she’s involved in an exercise routine that has a competitive edge — CrossFit. Two guys and a question “It’s pretty competitive, and I missed that from my soccer days,” she says. “It’s never the same We’re loving it workout, and there’s always something new. The Josephine calendar community also is great.”

Now a financial analyst at Herzog, Emily says Average Joe she works out about six days a week. Spending Getting Real time with family and friends and traveling when she can also are big parts of her life.

Meal time For more on CrossFit, turn to page 16.

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the regulars

Everybody get healthy

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| Josephine magazine |

January 2014

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editor’s note

By JESS DEHAVEN The new year is the time many people do a little reassessing. Anything from weight to bad habits, relationships, money, jobs and your overall look can come under scrutiny as you make resolutions for change in the coming year. If you’re looking to make improvements in your life, there are several stories to check out this month.

Of course, getting fit is the big resolution women make in January. If you’re looking for a new exercise routine, check out Lisa Horn’s article about CrossFit on page 16. This workout is intense, but fans love the variety that keeps them motivated and coming back for more when other fitness regimens get boring.

If it’s your look that needs freshening, we have two features to check out.

Kristen Hare talked to fashion pros about small changes that can make a big impact in your wardrobe for a story on page 22, and Lindsay Laderoute has the rundown on 2014’s top beauty products on page 24.

If you’re rethinking a relationship that doesn’t seem to be moving along, you’ll want to turn to page 5 where Brooke Wilson talked to an expert about signs that a commitment could be coming — or that it never will. And if your resolution involves money, Shea Conner’s feature on page 14 will be of interest.

Here’s to a happy 2014!

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girlstuff When to commit and when to quit You’ve met a great person, you have a lot of fun together, you share common interests and you’re starting to fall head over heels. But then the dreaded conversation arises — “What are we?

Do we have to put a label on things?”

A lack of commitment from a significant other doesn’t necessarily signify an end to the relationship, but it does provide an opportunity to have a serious discussion and do some self-evaluation. Cindy Whitmer of All Faith Counseling Center in Atchison, Kan., says to be open-minded about this moment of questioning and doubt.

“If this is really gonna be a long-lasting relationship, then they’ve gotta learn how to push through, work through those differences of opinion. ... It can really help us prioritize and think about what we really want,” she says.

Commitment problems can come from many factors: fear of getting hurt due to past relationship problems, having divorced parents who set a bad example, not knowing what you really want in life or even just wanting to “play the field” before settling down. If one partner is more devoted or serious than the other, it can cause insecurity and anxiousness that could negatively affect the relationship’s future.

Signs of commitment-phobia include sudden physical or emotional distance, changes in the bedroom or refusal to discuss certain topics pertaining to the future. Whitmer gives the example of one person wanting to plan a vacation for next summer, but his or her partner resists talking about it because “the person newspressnow.com/josephine

wary of commitment might think that’s too far ahead (and say), ‘Let’s wait and talk about that in the spring.’”

When issues like this arise, it’s important for both people to sit down and discuss where they both envision the relationship heading. If one eventually wants marriage and a family but the other doesn’t see that in the five-year plan, it might be best to end the relationship rather than force commitment.

“We have all our lives to get really serious in relationships, and if someone is not sure, when in doubt, don’t. It’s serious business, joining your life with someone,” Whitmer says.

However, if the lack of commitment is stemming more from a cautious spirit than an unwillingness to compromise, it might be beneficial to wait it out and see how things unfold, especially if both people truly do love each other despite their disagreements.

To avoid commitment problems in future relationships, even with friends or business partners rather than lovers, Whitmer says it’s important to be truthful about your expectations from the beginning so everyone is on the same page. She also points out that just because someone fears commitment, it doesn’t necessarily make him the bad guy (or girl).

“I think it’s very, very wise to take commitment seriously enough that you struggle with it. It doesn’t make a person bad, maybe they’re just more self-aware. ... It’s very honest of someone in a couple to say, ‘I’m not sure about this,’” she says.

— Brooke Wilson | Josephine magazine

| Josephine magazine |

January 2014

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girlstuff

Oatmeal doesn’t have to be a snooze When you wake up in the morning, you want something that’s going to energize you, not put you back to sleep. Oatmeal may not be the most exciting breakfast food, but its ample nutritional benefits should make it a meal that begins most of your days.

Oatmeal is a whole grain, so it’s good for your heart; it helps lower bad cholesterol, regulates blood sugar, is fat-free and is full of fiber, says Krystal Staggs, a clinical dietitian at Heartland Health.

“Fiber helps keep us full, so it’s a good start in the morning to get us through till lunch,” Staggs says.

There are endless possibilities to what you can add to your oatmeal to make it more palatable each morning.

If you’re in a rut, here are some ideas to kick your bowl of oatmeal up a notch.

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January 2014

Dried fruit: This is a great source of fiber and vitamin C. And with the abundant varieties of dried fruit (apples, apricots, mangos, raisins, banana chips, coconut flakes), you can create a unique bowl of oatmeal for each breakfast. Cranberries and cherries can be a particularly great addition because their tartness brings a kick of flavor to the sweeter, more subdued taste of oatmeal. For a healthier breakfast, Staggs suggests checking to make sure the dried fruit does not contain added sugar.

Fresh fruit: Like dried fruit, just about any fresh fruit is great with oatmeal. This is an opportunity to get creative and decide which fruit or combination of fruits sounds good that morning. Anything from bananas and strawberries to kiwi and pomegranate can really wake up your breakfast routine. Staggs recommends adding fruit to the oatmeal before heating it up so that the natural sugars and flavor seep into the entire bowl of oatmeal.

| Josephine magazine |

Crunch: Oatmeal’s texture can get a little monotonous after a few bites, so adding some crunch can help liven the bowl up. Nuts and granola bits are a couple of items that will add both a health boost and an interesting texture.

Flavor mix-ins: Adding spices such as cinnamon, nutmeg and pumpkin spice give oatmeal a flavor boost without adding too much sodium, Staggs says. Honey, vanilla extract, jams, peanut butter or (if you really have a sweet tooth) hot fudge are other addins that can make oatmeal more fun.

Or (if you’re feeling adventurous) try brown sugar and real bacon bits for a sweet and savory combo.

— Kelsey Saythany | Josephine magazine

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The Josephine calendar

January2014 Every Monday

9:45 a.m. (weigh-in at 8:30), TOPS (Take Off Pounds Sensibly) a non-profit, weightloss support and education group, East Hills Church of Christ, 3912 Penn St., 244-7187.

Two guys and a question Two male staff members answer a question, one from the fresher end of the dating pool, one a bit more seasoned.

Hopefully one of them will know what he’s talking about.

The question: Is it a good idea to be completely honest when a woman asks about her appearance?

5:15 p.m. to 6 p.m., Cardio Fit Boxing, Monroe’s ATA, 2221 N. Belt Highway, 671-1133, $3 a class.

Jan. 6

7 to 9 p.m., St. Joseph Camera Club, Rolling Hills Consolidated Library.

Every Tuesday

7:30 p.m. to 8:15 p.m. Cardio Fit Boxing, Monroe’s ATA, 2221 N. Belt Highway, 671-1133, $3 a class.

Jan. 21

6:30 p.m., Pony Express Chapter of ABWA meeting. To find out more and to make reservations, please call Vickie at (816) 244-5648 the Friday before the meeting.

Jan. 28

10 a.m., Welcome Wagon Social Club of St. Joseph, general meeting, Rolling Hills Library, 1904 N. Belt Highway. For additional information, go to www.stjomowelcomewagon.com.

7 p.m., Introductory session to Creighton Model Fertility Awareness and Appreciation, Heartland Medical Plaza. Course is designed to help couples cooperate with their fertility in family planning. Call 232-2258.

Every Wednesday

7:30 a.m., St. Joseph BNI weekly meeting, Pony Express Museum. Call 2629684.

Cody Thorn I think it is a good idea in the sense honesty is a very important aspect to have in any relationship. Luckily I haven’t been broached with this question a lot, but here is how I would handle it: Perhaps instead of saying “Yes, it looks bad,” go with approach “That looks good but I think you look better wearing this outfit.” My thinking is you are being honest but not coming straight out and saying it looks bad. Instead you replace it with a compliment which should earn brownie points. So there’s 2 cents from a divorced guy.

Cody is a sports reporter at the News-Press. He is divorced.

Note an exception to this: Sometimes I don’t know. In which case the hesitation merely stands as a stalling tactic. My favorite: “Step in here where the light is better.” This gives me a moment to consider the matter.

Also, better light can make a difference.

In short, I give an honest answer because I like an honest answer in return on matters of appearance. My wife has a nice sense of fashion, and she saves me more than I save her.

5:15 to 6 p.m., Cardio Fit Boxing, Monroe’s ATA, 2221 N. Belt Highway, 6711133, $3 a class.

Ken is a senior reporter and columnist for the St. Joseph News-Press.

He is married.

Please see Page 9 newspressnow.com/josephine

Ken Newton

Being married almost 38 years creates a useful shorthand in which pauses and grunts and stammers carry meaning.

Confronted with a request for appraisal, I know that she knows that hesitation doesn’t necessarily answer the question but serves as a non-verbal prelude of something amiss.

The words that follow hopefully explain this delay ... the colors don’t quite complement one another or the materials seem at odds, some clothing misdemeanor.

| Josephine magazine |

January 2014

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girlstuff

We’re loving it A look at what Josephine staffers are crazy about this month

I was skeptical to use e.l.f. cosmetics because of their cheap price, but I’ve found they definitely are not cheap quality. Many of their products range from $1 to $3 — a can’t-beat price for anyone looking to experiment with something new. I’ve used their liquid eyeliner, nail polish and eyeshadow brushes, all of which I’ve been incredibly happy with (my wallet has, too!). You can find a full line of e.l.f. cosmetics at Target.

— Kim Norvell

Tea-lovers: If you haven’t visited “Simply Tea” (right next to Chu’s on the Belt), you must check it

In an effort to kick-start my New Year’s resolutions, I’ve been trying to make healthier snack choices instead of resorting to the office vending machine at 3 p.m. I love the Emerald Natural Almonds 100 calorie packs. They’re quick, convenient, easy to keep at my desk, have a satisfying crunch and naturally sweet flavor and provide just enough energy to silence my growling stomach.

— Brooke Wilson

out. They have an endless selection of loose-leaf tea. I was overwhelmed by all the choices when I first visited but thrilled to learn that you can buy small samples of different kinds — a perfect compromise for couples who have

I’m no stranger to dry skin in the winter, and in previous years I would have to use lotion multiple times a day.

My mom picked up some O’Keeffe’s Working Hands hand cream from Ace Hardware for me and it’s made a huge improvement. Right before bed, I apply it only to problem areas, like between the knuckles and on the wrists, and then use regular lotion all over my hands (the O’Keeffe’s is a little too heavy to use all over).

And, seriously, voila. I only need lotion once, if at all, the next day. It’s a miracle product… thanks, Mom! — Kelsey Saythany

vastly different tastes.

— Emily Gummelt

If you’re looking to buy a gift card — or to get rid of one you don’t want — check out raise.com, which purchases unused gift cards and re-sells them at a reduced rate. For example: You might pay about $300 for a card worth about $320. Gift cards to most major retailers are available at a wide range of values.

— Erin Wisdom 8

January 2014

| Josephine magazine |

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girlstuff CONTINUED FROM Page 7

Detoxing your life

Every Thursday

10:30 a.m., 3 p.m., 4:30 p.m. and 6 p.m., knitting classes, Keeping Good Company, $20 for four weeks, call 3644799.

6:45 to 7:30 p.m., Cardio Fit Boxing, Monroe’s ATA, 2221 N. Belt Highway, 671-1133, $3 a class.

Jan. 16

5:30 p.m., Third Thursday Wine Tasting, Albrecht-Kemper Museum of Art. Cost is $10 per person. Call 232-9750.

Every Friday

5 to 8 p.m., Friday Night Wine Tastings, Smooth Endings Fine Wines, Spirits and Cigars, corner of Belt and Beck, (816) 7494WINE, $5 per person.

Every Saturday

9 to 9:45 p.m., Cardio Fit Boxing, Monroe’s ATA, 2221 N. Belt Highway, 671-1133, $3 a class.

Sometimes your closet isn’t the only thing in need of a makeover.

Detoxing the mind is just as important as detoxing your belly with juices or sweating out toxins with an exhausting workout. If you’ve found yourself gaining a few extra pounds, feeling the blues or just plain stressed out, you may want to look around you.

The key to happiness is ridding yourself of negative thinking, drama queens and other Debbie Downers.

Start by prioritizing your relationships and avoid those that bring you down with their negative attitudes or behaviors. Take a few minutes each week to purge your Facebook, Twitter and Instagram accounts of anyone whose posts cause you to feel a bit anxious.

If you find yourself rolling your eyes when you read their latest status or see their photos, delete them. If this would cause further drama, simply block them.

They will be none the wiser.

Take a step back and look at what organizations, clubs or activities you are involved in. Do any of them just take more energy out of you than give you energy?

Make a point to redirect your philanthropy into things that reciprocate good feelings. If you dread attending a meeting of a certain group or aren’t looking forward to an annual event, there’s your sign.

It is easy to bow out gracefully.

You will find yourself to be more productive when you are truly happy and satisfied with every aspect of your life. And, unfortunately, that means cutting people and activities out of it.

— Jennifer Hall | Josephine magazine

Give Yourself a New You for the New Year!

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girlstuff

How to have a happy, healthy back For many of us, sitting comprises a large amount of our day. We sit down to eat, watch TV and drive. For those who work in an office, sitting at a computer or desk also makes up a large chunk of our day. This sedentary lifestyle can actually do a number on our back health over time.

“The stagnant posture of sitting causes muscles to tighten up, which can cause pain and discomfort and pull the spine out of position,” says Dr. Crystal Green, a chiropractor at Green Family Chiropractic. This can lead to both lower and upper back discomfort, she says.

If you are experiencing any kind of back pain, it’s a good idea to seek professional advice. However, performing some exercises at home and tweaking some daily habits can help ease or prevent back pain.

Get moving

“Getting up and moving is the biggest thing office workers can do for back health,” Green says.

She recommends getting up and walking around or stretching at least once every hour if your job requires a lot of sitting.

Sit up straight

One key factor to back health is how you sit. Green has seen a lot of pain cases caused by poor posture. The Occupational Safety & Health Administration recommends working in a “neutral position” in which your joints are naturally aligned. This consists of hands and forearms parallel to the floor, head in line with your torso, knees at the same height as hips and feet flat on the ground.

Shape up

A combination of stretching and strengthening exercises can help with back pain.

To stretch your shoulders and upper back: Put your palms on a doorway and walk through while your palms are still on the frame, Green says. This will stretch the muscles in the upper back and shoulder.

To stretch your lower back: Lie on your back with your knees bent and your feet flat on the floor. Roll your knees to one side of your body and hold for several seconds, then roll your knees to the other side and hold for several seconds.

To strengthen the lower back: An exercise ball is very effective in strengthening the lower back, Green says. The body’s natural response to instability is to constantly use muscles to keep yourself balanced, which keeps back muscles strong.

—Kelsey Saythany | Josephine magazine

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January 2014

| Josephine magazine |

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girlstuff

Make your at-home manicure last It’s a fact of life: perfectly polished nails never last.

“No matter what you do, your nails are going to chip,” says Danielle Overly, salon manager at ULTA Beauty, 5201 N. Belt Highway. But there are a few things that can be done to help their staying power, she says.

“The big thing is the prep.”

Here, Overly gives Josephine readers a few tips to make your at-home manicure last.

Step 1: Push back cuticles with a cuticle pusher to prevent polish build-up, which can peel easily. Overly advises clients to never cut cuticles, because it’s live tissue and eventually will grow back thicker

and cause hangnails. You can, however, clip the dead tissue that appears when you push your cuticle down (it’s white, not clear). She also advises her clients to use a cuticle oil on a regular basis to keep cuticles hydrated and prevent extra growth.

Step 2: Buff nail with a lower-grain file (not as coarse as a normal nail file), which usually can be found on a multiuse block. Overly says the more shiny your nail is, the easier the polish will peel off so it’s important to “rough” it up a bit.

Step 3: Use a dehydrator, like Step One

by Nail Tek, to balance the pH in your nail. This clear matte coat will remove any extra oil and reduce the “slickness” for less peel. A little goes a long way with

this product — Overly can paint three nails before she adds more to the brush.

Step 4: Paint nails with a base coat .

Overly says this will provide a surface for the polish to adhere. It also will protect your nails from the dye found in polish.

Step 5: Polish. Consider using gel nail polish for even greater longevity and to give your nails some strength.

Step 6: Once the polish has dried, paint nails with a top coat , but only with a thin layer. The thicker the top coat, the easier it will be to pull the polish off in one fell swoop. Overly says it’s best to do one thin layer first, then reapply if it seems like more is needed.

— Kim Norvell | Josephine magazine

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girlstuff

Pairing wines and cheeses takes a little research, a lot of trial and error It’s trendy, it’s fun and it’s downright delicious. There’s no getting around the fact that if you’ve never been to a wine and cheese tasting, you’re missing out.

If you’ve ever thought a tasting seemed like an appealing idea for a party but didn’t know where to start, these tips are for you. Oscar Hansen, owner of Smooth Endings Fine Wine, Spirits and Cigars, says not to let your lack of knowledge stop you from diving in.

“Get on the Internet and look, that’s probably one of the best ways to do it,” he says.

Research cheeses you’d like to learn more about, and determine what flavors and textures pair well with different kinds of wine. Foodandwine.com suggests having a variety of soft and hard

cheeses and to vary them from mild-tasting to strong and sharp. Many wines also include cheese and food suggestions right on the bottle.

Hansen hosts wine tastings every Friday evening at Smooth Endings, complete with cheese trays. He says milder cheeses go best with milder white wines like chardonnay and pinot grigio, while sharper ones pair well with dry, heavy reds like pinot noir and cabernet. Since cheese is used as a palate cleanser, the flavor pairings help prepare the tongue for whatever sip or bite will come next.

“When you have a dry red that can linger longer on your palate, you want something that’s gonna be like a sharp cheddar ... that’s gonna clear that palate off pretty quick,” he says.

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January 2014

Cheese density matters, too. Creamy, soft cheeses like brie are best with mild whites, while harder and denser cheeses are better with dry reds. He likes to use white cheddars, white and yellow smoked goudas, sharp yellow cheddars and flavored cheeses like garlic, buffalo and green onion at his tastings.

Most grocery stores around town now have impressive fine cheese displays, so it’s easy to find varieties that fit your taste preference and price range. And don’t forget to include additional hors d’oeuvres like crackers, olives and fruit spreads to round out your tasting experience.

“It’s just whatever suits your fancy, basically,” Hansen says.

— Brooke Wilson | Josephine magazine

newspressnow.com/josephine

girlstuff

See a New You in the New Year.

Little things to bring sunshine into cold winter days If you’re like me, winter is not your favorite season. Christmas is great, but you thrive in sunshine and flip flops, not snow and Ugg boots. And unless you live in Hawaii, you’ll (usually) feel the harsh effects of this cold season every year.

Instead of dreading its existence, I’ve found there are plenty of ways to bring a little sunshine into this inevitably chilly season.

Buy one complete pair, get one 50% off.* Keep Kee Keeping eppingg value v e

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Visit a tanning salon

I wouldn’t recommend it too frequently, but heading to the tanning salon can be relaxing on extra-chilly days. I like Riviera Tan & Beauty, on North 36th Street, because they have tanning beds that won’t cause you to burn, meaning you could spend 30 to 45 minutes taking a nap and not worry about irritating your skin.

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Flower hunt

Just because they’re not growing outside doesn’t mean you can’t enjoy staring at a few pretty flowers. Bring nature into your home. Run to your local florist and buy a few to place around your apartment or house. The refreshing smell hopefully will remind you of the warmer months and you’ll forget about the snow on the ground.

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Candles, cocoa and coffee

I probably go a little overboard, but just a few simple candles can make your home a lot cozier. Pair that with a cup of coffee or hot chocolate and your favorite book, and you’re set for a relaxing escape from frigid temperatures outside.

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Change your workout venue

It may get too chilly (or snowy) for early morning walks or jogs, which makes it the perfect time to utilize your gym membership (if you have one) or even sign up for a Zumba or yoga class. I enjoy Zumba classes most in the winter.

Plan fun get-togethers with friends

Surrounding yourself with positivity and good conversation can ease the bitterness of winter. Plan a movie night with your family. Organize an “ugly sweater” party with your friends. I tend to forget how dreary the weather is when I’m laughing with friends and family.

Hug a puppy (seriously)

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They say petting a cat can lower your blood pressure … I believe hugging a dog is one of the most effective pick-me-ups.

If you don’t have a dog, hug your friend’s dog. Hug a random dog on the street.

Visit a pet store or the animal shelter and hug one. I promise you’ll instantly feel happier.

— Emily Gummelt | Josephine magazine

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girlstuff

Money-saving goals for 2014

Saving money: It’s a common New Year’s resolution, but it’s not always executed to perfection.

Some people think that putting change in a jar or buying generic brands will make a big difference. It might, but not as much as changing needless spending habits will.

Using some helpful advice from money-saving expert Andrea Woroch, who has been featured on “Good Morning America,” NBC’s “Today” and “The Dr. Oz Show,” here are four tips that should give you a frugal financial outlook and help you save a few greenbacks in 2014.

1. Dine out less

The average American household spends about $6,000 a year on food, and about $2,700 of that is simply spent dining out.

Essentially, the average family spends $225 a month eating at restaurants.

“Year-end bank and credit card statement summaries should quickly show you how much you spent at restaurants this year,” Woroch says. “You’ll likely be surprised to learn how much you can save by staying home.”

Set limits to how many times you go out to eat, and you should see savings in a flash. Make eating out a special occasion that only happens one or two times a month. Cutting back on fast food should also help. The next time you want to go out for a sub, stay home and make a sandwich of your own. If you’re craving Italian, make a quick and simple pasta instead. Keep groceries handy and you likely won’t feel the need to go out as much.

2. Learn a new skill

“Learning something new is already part of your list of resolutions,” Woroch says, “so why not make it something that will save you money?”

Only a small percentage of the population are handymen or auto mechanics, but there are a few basic things that any car or home owner should be able to take care of themselves. Changing the oil in most cars isn’t a difficult task, and it saves the average consumer $40 to $50 a year. Additionally, fixing a leaky faucet usually isn’t a job for which plumbers need to be called.

You can find several helpful how-to guides online and in auto parts stores.

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January 2014

An MSN Money report says there are all sorts of other money-saving skills that are pretty easy to pick up: canning/preserving, painting, couponing, sewing, knitting and even making your own greeting cards.

3. Stop paying for free services

“Are you still paying for books, texting, anti-virus software, video calls and ATM use? Then it’s time to stop,” Woroch says.

It’s true. Most new cell phone plans now come with unlimited texting. Plan ahead to visit your bank’s ATM and it won’t charge you. Some of the best anti-virus software around can now be downloaded for free.

And why own a book when you can check it out at the library?

According to MSN Money, there are all sorts of other services that are now free that didn’t used to be, such as credit score searches, scholarship searches and foreign language sessions. If you’re looking for something to do after work or on the weekends, check out St. Joe Live on Fridays in the News-Press. Lots of local establishments offer entertainment without a cover charge on Friday and Saturday nights, and nearly all of them offer free admission on weeknights.

4. Don’t make exercise expensive

While some are looking to save money in 2014, others are making goals to get in to shape. Lots of people will aim to do both.

“Gym memberships are tempting this time of year, but you can forgo the annual contract for at-home DVDs and inexpensive equipment like dumbbells and running shoes,” Woroch says. “Even online video tutorials from sites like BodyRock and Fitness Magazine will help you perfect moves that you can do in your living room for free.”

Squats, pushups, jumping jacks, chair crunches and chair dips are all effective exercises that you can pull off at home. You can even get creative with the equipment if you’re strapped for cash. Janet Lee, deputy fitness editor of Shape magazine, recommends using old pantyhose as resistance bands and soup cans and jugs instead of weights. Drawing up an exercise schedule and making a workout music playlist will help you get in the mood.

— Shea Conner | Josephine magazine

| Josephine magazine |

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girlstuff

Turn down the snoring It’s not a pretty topic and, at times, it’s a little embarrassing to admit, but we’ve either had someone tell us or we’ve woken ourselves up to it. Yes, we’re talking about snoring.

Not heavy breathing, not the occasional mumble in our sleep, the all out, sounds like a lumber jack sawing logs in the woods, would somebody please turn this person on their side snoring.

According to one area ear, nose and throat specialist, Dr. John Barclay, it happens to the best of us, small and thin or large and overweight.

“Every muscle in your body gets weaker as we get older. That includes the muscles in your throat and the voicebox. So if those muscles get weak, they can collapse on themselves and cause snoring,” Dr. Barclay explains.

Snoring itself is not physically harmful, but the ripple effect can be. It can ruin a relationship with a bed partner or at the very least cause you to get a sharp elbow in the side.

But don’t stress. There are some speech newspressnow.com/josephine

development exercises that may help with snoring. Online self-help sites suggest that singing can strengthen the muscles or training yourself to sleep on your side.

But when all other methods have been exhausted, surgery can be considered.

Dr. Barclay says that there are several surgical options based on where the problem is occurring. It could be in the nasal passages or inside the mouth.

“Surgery can help the air flow and reduce some of the turbulent airflow that’s occurring,” he says.

A small jaw or even the uvula can cause you to saw some logs at night.

Those surgeries will either move the jaw bone or remove the uvula altogether.

For the parents of children who are snoring, if weight isn’t an issue, then start checking for enlarged tonsils and sleep apnea.

Sleep apnea is when breathing stops at various times during your sleep. According to Dr. Barclay, it can lead to stroke, high blood pressure, irregular heartbeat and can cause a person to fall asleep at

| Josephine magazine |

January 2014

15

inappropriate times.

But unless the snoring is related to the dangerous condition of sleep apnea, it’s probably not going to kill you. The key is to watch how you feel when you wake up.

If you don’t feel rested or have trouble functioning throughout the day, Dr. Barclay encourages a check-up.

— Julie Love | Josephine magazine

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Emily Howat uses rings and straps at B-Fit Sports Performance.

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Jan-

uary 2014

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Out of the box in the box

CrossFit workouts offer constantly changing routines

By LISA HORN Josephine magazine

P

lanning on keeping this year’s fitness resolution? It may be time to think inside the “box.”

CrossFit, a program that has been on the fitness scene since it was created in California in the early 2000s, strives to be anything but boring.

The workouts involve high-intensity interval training that take place in “boxes,” rather than gyms. This is one of several areas where CrossFit strives to be different than a typical gym — there also are no TVs, treadmills and other exercise machines.

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| Josephine magazine |

January 2014

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Emily Howat catches a medicine ball at B-Fit Sports Performance.

Sait Serkan Gurbuz | St. Joseph News- Press

January 2014

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The surroundings may be Spartan, but for many CrossFit converts, it’s a refreshing change from the gym atmosphere that many feel is depersonalized and devoid of motivation.

“It was a little bit scary to think about doing Olympic lifting with a barbell,” says Jamie Tota, who joined St. Joseph’s B-Fit CrossFit in September.

“I actually like that there are no machines.”

After spending years counting calories and trying other workouts with no results, Tota decided to try CrossFit after hearing about it from a friend.

Each day a different workout is available and instructors are there to ensure members are lifting safely and with good form. Workouts involve weight lifting, cardio and gymnastic exercises and may include squats, jump rope, rowing, pushups, box jumps, lunges and even pulling weight sleds.

“It’s approached more like a sport with coaches there to motivate you and keep you going,” Tota says.

Tota, a home health nurse, attends noon classes three days in a row and then takes a day off before starting her three days on again.

Her workout of the day or “WODs” as CrossFitters call them, typically takes her between 60 and 70 minutes. Tota says she has lost several inches and that her clothes fit better. To achieve those results with her previous routines, she had to work harder and longer — and never quite got to the point where she is now.

“I went from counting calories to focusing on getting stronger every week.

“The strength gains are amazing,” she says. “I walked in for the first class and thought, ‘I can’t ever do that.’”

One of those feats was rope climbing.

“I did it last Friday and it was amazing,” she adds.

A strength of high-intensity training like CrossFit is that it provides desired results in less time exercising, according to the American Council on Exercise. The organization conducted a study on two CrossFit workouts, which it released in the November issue of its publication, ACE ProSource.

Dr. John Porcari, a study author and head of the University of Wisconsin’s Clinical Exercise Physiology program, recommends that prospective CrossFitters (especially those with existing cardiovascular problems) be screened

Sait Serkan Gurbuz | St. Joseph News- Press

Emily Howat demonstrates rope climbing at B-Fit Sports Performance.

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A guide to CrossFit lingo The CrossFit vocabulary is as varied as its workouts.

Here are some of the common terms: AMRAP - As many rounds/reps as possible EMOTM - Every minute, on the minute Mobility - Safe flexibility Rx - Prescribed workout Skills - Movements related to Olympic-style lifting WOD - Workout of the Day

“My trainer knows what I’m to do more; it’s like you’re d

Sait Serkan Gurbuz | St. Joseph News- Press

Emily Howat grabs a kettleball. by their health care provider before starting the program.

Brad Durham, B-Fit CrossFit co-owner and manager in St. Joseph, encourages people new to the sport to take OnRamp, a class that teaches proper technique and gradually builds skills.

“We modify everything for beginners,” Durham says. “Anything and everything can be changed.”

At B-Fit, memberships cost slightly more than a typical gym, due in large part to the personalized attention and constantly changing workouts that members receive, Durham says.

“My trainer knows what I’m capable of doing,” Tota says. “He’ll push me to do more; it’s like you’re doing (the workouts) together.”

An athlete her entire life and a former Missouri Western soccer player, Emily Howat missed competitive sports. Howat found that edge renewed when she began crossFitting in March 2012. Howat now competes in the sport and placed first in a Kansas City CrossFit competition in June and later took third at a regional contest in St. Louis last fall.

“Average people from kids as young as 16 to people through their 50s are doing the workouts side by side,” says Howat, a financial analyst. “It definitely motivates you to get better and makes you want to keep striving for your best.”

Fellow CrossFitters help with that motivation, she says. “(The CrossFit community) brings you back and keeps you accountable,” she says.

“It makes you want to get better and help others get better.”

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January 2014

| Josephine magazine |

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at I’m capable of doing. He’ll push me ’re doing (the workouts) together.”

— Jamie Tota, CrossFit member

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| Josephine magazine |

January 2014

21

Modify

Small changes can make a big impact with your look

By KRISTEN HARE Josephine magazine

Y

ou’ll probably hear a lot around this time about making a new year and a new you. Change is certainly in the air as the new year begins, but to get a new look, you don’t need big changes.

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January 2014

| Josephine magazine |

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Instead, focus on small ones.

With your clothes, the new year is a great time to edit. Things you don’t wear and know you won’t wear should go to charity or in your garage sale pile. Make room in your closet to see what you really have and what you might need to up your style.

Ashley Watson, an assistant manager with Deb Shop, recommends making those additions with leather.

Find a great leather jacket and leather boots and add them to your leggings and tunics, little black dresses and skinny jeans.

Consider embellishments, she says, such as studs on clothing or accessories, and try a pair of printed leggings in place of those faithful black ones.

“It adds such a statement,” Watson says. “No one thinks about printed leggings.”

A bright scarf also can enliven a simple outfit, and don’t forget about your makeup.

If you normally keep your makeup simple, consider new colors, a bold lip or a smoky eye for a change. Or do the opposite. If you usually wear a lot of makeup, try a more natural look, with softer eyes and a muted lip.

Sherri Jackson, owner of Images of You, recommends emphasizing light eyebrows with tint, or look at eyelash extensions. A quick change, she says, is adding hair extensions, which are now cheaper and can be applied faster than ever.

You can try straightening your hair if you usually wear it curly, or take a little extra time to curl if you usually wear it straight. And don’t be afraid of trying a new cut or style. Before they ever snip or color, stylists can snap a quick photo of you and show you on screen how that new look will look, Jackson says.

Nails are another great, and simple, way to change your look for the new year. Find a family of new colors to try. If your nails are long, try them short for awhile, which lets you wear bolder colors. And check out the nail stickers at the drug store, which give you bright patterns that can last up to two weeks.

Also, consider small changes that will help your look over time. Drink more water, which hydrates your skin.

Exercise regularly. Get enough sleep.

It’s not really a new you that you should be after, but a better, healthier and happier one.

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Gotta have it Beauty product stuff that should be on your list for 2014

By LINDSAY LADEROUTE Josephine magazine

T

he new year is upon us, which brings an abundance of changes. New Year’s resolutions lead to changes in diets, ditching bad habits, trying new things and making positive changes. But what about a resolution for your beauty routine? We’ve tracked down the top beauty products for 2014, from shower products to makeup galore, so show your beauty bag some love this year and add some or all of these great products.

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January 2014

| Josephine magazine |

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For your hair

Puristics SPF15 Moisturizer

Finally a moisturizer that gives SPF protection, fights aging and does not contain any harsh chemicals. This moisturizer goes on light and is absorbed quickly, without leaving skin feeling sticky or heavy. It is unscented, paraben and phthalate free, making it the perfect choice for anyone, especially those with sensitive skin.

L’Oreal Paris Total Repair 5 system Damaged, overworked or dry hair got you down? Help your hair out in one wash — seriously! — by using L’Oreal’s newly launched Total Repair 5 system. Available in a shampoo, conditioner, restoring dry oil and damage-erasing balm, this system will transform dry, damaged and lackluster hair in no time. An added bonus — it smells great.

For your body Bath and Body Works Amber Blush Perfume

Jheri Redding Miracle Leave-in Repair

This is an all-in-one miracle spray. Whether your problem is tangles, split ends, frizz or damage, this spray will help tame the problems and leave your hair silky, soft and in control.

This is the perfect item to pack into a beauty travel bag, especially if you are counting on hotel hair care items.

Garnier Fructis Brilliantine Shine Spray

Sometimes your hair just needs a shine boost. This lightweight spray is the perfect finish to any hairstyle. The sprayer gives an even spray that doesn’t make hair wet or heavy. Simply spray and lightly brush to add the perfect amount of shine to any style.

For your face L’Oreal Paris Go 360 Clean Deep Exfoliating Scrub

Exfoliating face scrubs are a must-have for any skin type. They help scrub away dead skin to show off healthy, younger-looking skin. This scrub does that and leaves your face feeling extremely clean and fresh.

It comes with a scrubber that is conveniently held in the bottle that helps get an even better clean. The formula is made to help shrink pore size, which is always a plus.

If you are wanting a new scent to try out, invest in some of Bath and Body Works’ Amber Blush scent.

It starts sweet with hints of raspberry champagne and floral accents and ends with deep notes of amber and vanilla. Available in perfume, body wash, body lotion and more, this scent will be your new favorite in no time.

For your makeup bag Maybelline Full N Soft Mascara Get long, dark and luscious lashes without clumping or looking fake. This mascara goes on natural but gives great emphasis to your lashes. It has a specialized formula that helps combat lash loss and is easy to remove — no more tugging at those lashes to remove your mascara at the end of the day.

TheBalm Overshadow

Olay Ultra Moisture In-Shower Body Lotion

The idea of body lotion in the shower may seem a little strange, but once you try it you will never second-guess it again.

This “body lotion” goes on thick and sinks deep down into skin but rinses off easily without leaving any residue. You will immediately feel a difference in your skin the second you step out of the shower. It’s the perfect product to help your skin battle dryness through the rest of winter.

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| Josephine magazine |

This is a must-add to the makeup bag.

TheBalm Overshadow is a loose, super-fine, shimmery powder that acts as an eye shadow, a cheek highlighter and upper eye highlighter. It comes in four colors, making it a great choice for any skin tone. The powder goes on sheer, allowing you to control the amount of color. It’s a great option for those who like products that multitask.

Sinful Colors Nail Polish

If you want high-quality nail polish but don’t want to spend a lot, Sinful Colors is the polish for you. The polish lasts a week without cracking and is available in more than 90 colors and shades. Whether you love matte, sparkles, sheer or vibrant, you can find your perfect color and afford to try some others.

January 2014

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Todd Weddle | Josephine Magazine

Angie Buskey of Angie’s Salon and Day Spa opened Changez to Wellness in May 2012.

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January 2014

| Josephine magazine |

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A life transformed St. Joseph woman finds passion for helping others get healthy

By ERIN WISDOM St. Joseph News-Press

T

wo decades building a salon business took its toll on Angie Buskey.

The 43-year-old south St. Joseph native and owner of Angie’s Salon and Day Spa, suffered a weakened immune system from the demands of her job, which led to a struggle with asthma and chronic bronchitis.

“We’re so busy taking care of our clients that we tend to not really focus on ourselves,” Buskey says. “I’d tend to go all day without eating.”

Fortunately for Buskey, her breaking point turned out to be one of the best things for her in that it led to what’s become of her true passion.

In the midst of making improvements to her own health, she opened Changez to Wellness in May 2012 in the space adjoining her salon at 6211 King Hill Ave. In the beginning, Buskey’s new business focused largely on nutrition, including a line of products for which she’s an independent distributor. But in the past six months, she and the team she’s formed have begun offering fitness classes, as well – for free.

“Money – I’m not doing this for that. I’m doing this for me, because I’ve completely changed my life and I’m very healthy now,” Buskey says.

“There’s a lot of people that really want to exercise and really want to learn, but they can’t afford it. I want to touch all walks of life.”

She calls her classes 24 Fit Club and began them in the parking lot of her business before also branching out to several other locations, including Metro Boxing Club and Benton High School.

Although about 10 minutes of each class focus on nutritional education, she largely keeps that part of her business separate and makes the exercise

classes simply that: exercise.

Already, she has a number of people with impressive success stories, including Phyllis Muff, who attends classes from 6 to 7 p.m. Monday, Wednesday and Friday.

“They are so kind and caring and, most of all, supportive,” Muff says of Buskey and Chad Vann, one of Buskey’s partners in 24 Fit Club. “I have had a long road overcoming diabetes and am so thankful to them.”

Buskey also mentions kindness and support as key in what has made the classes so helpful for people.

“Everyone is so caring and loving and helpful to everyone else,” she says. “At the beginning of every fit camp, I announce that this is a safe, judgement-free zone. We love everybody, and we want everybody to feel comfortable in our group.”

Buskey now works two days per week at her salon, and although she’s just as busy as when she was there full time, she now has room in her schedule to follow her passion for educating on nutrition and exercise. And thanks to the transformation she underwent herself, she has plenty of people who have taken notice and want to know what made the difference.

Among those are some of the 42 people she now has working as fit camp coaches. And when it comes to balancing the demands in her life – which also includes being a mother of three – she credits not only these colleagues but also their families and her own husband, Corey Buskey.

Along with Buskey’s health transformation came one other: She no longer has a fear of public speaking or of leading group exercise, now that she has a passion that makes it easy. And going forward, she sees potential for positive transformation in many more lives.

“I always say teamwork makes the dream work ... ‘cause this was a dream,” she says. “ ... If we just touch one person’s life – one at a time – then we’ve accomplished something. And we’ve changed so many now, in such a short amount of time.”

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| Josephine magazine |

January 2014

27

Average Joe

I

It’s the alien’s fault Why men act strange after 40 ALONZO WESTON has been a columnist and reporter for the St. Joseph News-Press for more than 20 years. He and his wife, Deanna, have two children and a dog. The St. Joseph native is also a sports junkie who doesn’t pick up after himself. If you’d like to suggest an idea for this column, contact Alonzo at alonzo.weston@ newspressnow.com.

28

read an article the other day entitled “Why Men Act Strangely After 40.” It was an article written by some Turkish doctor named Serdar Dag on the Askmen.com website. I took it upon myself to either back up or refute his facts.

The good doctor starts out with a firm grasp of the obvious. He said it is impossible for people between 45 and 65 years of age to act like they did in their 20s and 30s.

No joke. I can vouch for that. In my 20s and 30s I could work all day, play basketball, run around all night, go to bed at 3 a.m., go to work at 7 a.m and do it all over again. I could do that for days. I could also drink tons of beer and be over a hangover within a few hours.

I was in good shape, had a 32-inch waist, could bench press more than 300 pounds and still run a decent 100yard dash. My hair was black without any help.

In my late 50s, I need pants with an elastic waist, can’t press anything heavier than a fork or a bottle and when I exercise walk, it’s not an aerobic affair but a strolling in the park sort of ambulation.

Once you hit 40 or maybe 50, an alien life form, similar to those creatures in “Invasion of the Body Snatchers,” takes over your body.

The difference is this alien looks like an old man version of you.

In your mind you think people, especially the young girls, still see the 20-year-old you. What they really see is this dirty old man with pants creeping up towards his navel trying to hit on them.

That’s why guys make fools of themselves going after younger wom-

newspressnow.com/josephine

| Josephine magazine |

en. This old man alien who has taken over your body cleverly robs you of the ability to see the real you.

You can even look in the mirror and be fooled by your lying eyes.

Maybe the lighting is bad maybe or you didn’t get enough sleep last night, you think. Surely this isn’t how you really look. But you do.

Then you suddenly get the uncontrollable urge to buy gobs of hair dye, performance pills, prescription drugs and tight clothes in an attempt to do battle with this alien inside you.

This alien who has taken over your body gives you diabetes, high blood pressure and incontinence, too.

He also robs you of your once vital sexual capacity, replacing it with a newfound interest in religion.

It’s easier to abide by the Bible after 50 because it’s harder to sin. You’ve probably been involuntarily celibate for awhile now anyway. You can’t drink alcohol with all the medications you’re taking, and some of those meds make you so sleepy you wanna go to bed by 10 p.m. — to sleep. All the good-fun bad stuff happens after midnight.

But not only does the alien take over your body, it takes over your mind in middle age. Dr. Dag said the brain has reached its top functioning and capacity level by 40 or 50 years old. After that, your mental functioning starts to regress, which is a kinder way to say go downhill.

That why middle-aged guys suddenly revert back to their teenage dream of owning a sports car or buying a motorcycle. It’s not because the man is trying to be 17 years old again but his mind has actually regressed back to that level. As the years go by he’ll soon be back in diapers.

Dr. Dag, like all good doctors, says that if you exercise regularly, eat healthy and solve crossword puzzles you’ll fend off this old man. But that’s the stuff old men do.

January 2014

Getting real

I

start out in the morning with nice clean clothes, but for some reason, just like a toddler, by the end of the day I have more spots on my shirt than a shiny black car after a rain shower.

I am not sure what happens when I eat, but oddly, more food is drawn to my shirt than to my mouth. It doesn’t matter how careful I am. As I lift the fork to my face, particles of the food jump off of the utensil onto my chest.

I have tried several techniques to prevent stainage, such as moving my plate away from my body so that I am almost lying across the table, eating perpendicular to it, and lowering my face down to the plate and moving the food into my mouth with more of a scraping motion, rather than a lifting motion, but I still come home with large chunks of dinner dangling from my wardrobe.

Interestingly enough, I drop as much food inside as I do outside my shirt. Recently, we went to a fine Chinese dinner with friends. As I slipped into my pajamas after returning home that evening, so much rice fell out of my “cleavage compartment,” my floor looked like the outside of a church after the bride and groom ran off to the getaway car.

Some spills can cause a panic, and not because the fabric is ruined.

Like when I dropped a piece of candy down my shirt and later that night I noticed a red spot on my chest and was convinced I had some type of life-threatening lesion. After a brief exam, the faint cherry smell from the candy piece brought great relief to someone who was convinced she had

the beginning stages of leprosy.

I am such a messy eater, I don’t just slop on my own clothes, I can soil the garments of others while they are still wearing them. My poor friend learned this when at dinner I leaned forward to take a bite, and as if happening in slow motion, we watched the chunk of meat fall from my fork onto my shirt, bounce off of me, shoot straight left and land on my friend’s shirt. Fortunately, the person it landed on was a fellow “drip and dropper,” so she applauded my skills.

The ability to “wear your food” is not just a female problem. I once watched my son-in-law as he tried to avoid a food-stained chest by using his baby as a human shield. He was holding his little girl, who was sleeping in his arms, and when he would take a bite, he would just lift her up closer to his face so any spills he made would land on her bib. When dinner was over, he leaned closer to the baby and used that same still-attached bib as a napkin, never once waking up the child.

My husband must be made of some kind of Teflon, because he is the only person I have ever seen without a food stain on his shirt. His spotfree life could be the reason he is so smug whenever he sees my splotched wardrobe. He always asks the same question, “How do you get food on your shirt, every time?”

After my last spaghetti meal, I couldn’t take his line of questioning anymore. I gave him a simple lesson.

I stood up and turned sideways. I made sure he noticed that most of my body stuck out much farther than my mouth. Since gravity and science makes it impossible for food to fall up, or out, any nugget of deliciousness that falls from my fork has no choice but to land on the first surface it comes into contact with. That surface would be me.

I asked, “So how do I overcome this dilemma?” He calmly stated, “Just don’t drop food.”

Funny thing was, I had never really thought of that before.

newspressnow.com/josephine

| Josephine magazine |

What’s on your shirt?

Why does more food end up on your clothes than in your mouth?

STACEY MOLLUS is a family-loving, fun-seeking, glitter-covered, chocolate-consuming humor columnist and author. She would love to hear from you, so e-mail her at queenofchocolates @live.com or find her on Facebook at “Stacey Jensen Mollus.”

January 2014

29

Meal time

A berry good summer One of my favorite summers spent between college semesters was on Michigan’s Mackinaw Island. I don’t know if it has changed, but at the time it was a favorite destination for both college students and tourists alike. Tourists because the historic island had fabulous turn-of-the-century architecture, did not allow motorized vehicles, beautiful ferry rides from the mainland to the island made a great day trip (day trippers were called fudgies, and there were a lot of fudge shops) and the fabulous old hotels provided unparalleled ambiance. The highlight of all activities was the Chicago and Detroit (sad how that once great city has changed) yacht club races to the island. Absolutely beautiful.

College students worked the summer as restaurant and hotel workers, partied on the beach with great bonfires and made enough tips to help with school. (My first job away from Northwest Missouri.) I flew up with a friend, a one-way ticket, no job, not much money and no real experience in restaurant work. Luckily, I was hired as a waitress in a small restaurant called Little Bob’s. I told him I had extremely limited experience (meaning I had set the table at home). It worked out. I had a great summer, got a speeding ticket on a horse (walk, not canter through town), met some great people and acquired some recipes using berries in most delicious ways.

Summer Berry Pudding

LONNIE GANDARA TAYLOR is a St. Joseph native who has returned home after a prestigious career in the culinary field. She taught cooking classes in the San Francisco Bay area for years and was a professional assistant to Julia Child, James Beard, Martha Stewart, Simone Beck and Martin Yan, among others. She is a graduate of the Paris Cordon Bleu, the Academie du Vin in Paris and the first culinary class held in the Oriental hotel in Bangkok, as well as being the author of five cookbooks.

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January 2014

Blueberry Bourbon Bread

4 pints strawberries, rinsed, hulled and quartered 1/4 cup fresh lemon juice 1 cup sugar 5 pints raspberries 5 pints blackberries 1/4 cup cassis liqueur (You can use any berry-flavored liqueur or skip the liqueur and add some vanilla to taste) 1 loaf Pepperidge sliced white bread Whipped cream for garnish Combine strawberries, lemon juice and sugar in a large saucepan. Place over medium heat, cook for 10 minutes. Add the raspberries and blackberries, cook until they begin to break up. Stir in cassis, remove from heat and let cool. Taste for a balance of sweet and sour, adding more sugar or lemon juice if needed.

Cut crusts off bread and cut each slice in half.

Transfer cooked berries to shallow pan. Dip enough half slices of bread in the berry juices to line a mixing bowl. Using a slotted spoon, add some berries to the bowl. Continue layering dipped bread and then berries until the pudding comes 2 inches from the rim. Place plastic wrap directly on top of the pudding, then set a flat plate on top, place a 3-pound weight on top of the plate (large heavy can of food or plastic container filled with water) Place bowl in baking dish to catch any dripping and refrigerate for 18 to 24 hours, until set. By weighting the pudding in its bowl, the bread becomes saturated with berry juice and the flavors deepen and meld.

Unmold or spoon into individual bowls, serve with soft whipped cream.

| Josephine magazine |

2 tablespoons unsalted butter, soft 1/4 cup bourbon (I use Makers Mark) 1/2 cup orange juice 1 tablespoon grated orange rind 1 large egg 2 cups flour 1 cup sugar 1 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon salt 1 cup blueberries

Honey Bourbon Topping

1 teaspoon grated orange rind 2 tablespoons orange juice 2 tablespoons honey 2 tablespoons bourbon Preheat oven to 325 degrees.

Butter and flour bread pan. Combine butter and bourbon in mixing bowl. Add orange juice and grated rind. Beat in egg. Combine flour, sugar, baking powder, baking soda and salt, then stir into mixture.

Gently fold in blueberries and pour into pan. Bake one hour and ten minutes. Turn out onto rack and spoon Honey Bourbon Topping over hot loaf. Let cool.

newspressnow.com/josephine

Everybody get healthy “Stand

up straight!”

Those words echo in the heads of adults everywhere, reminiscent of childhood, being prodded to stop slouching. But those words ring true; posture really is as important as mom made it out to be, and it can have an effect on our overall health.

Good postural alignment of the spine is the foundation for every movement that we perform. The position of the spine affects the motion of nearly every other joint in the body, and poor postural position of one area of the spine negatively affects the position of the rest of the spinal column. For example, a slumped position restricts the movement of the shoulders. This can lead to the development of various shoulder conditions, such as impingement syndrome and tendinitis. This same positioning of the shoulders and upper back also can lead to strain of the neck muscles, and over time, the development of hyperkyphosis, or a “dowager’s hump,” and degeneration of the cervical spine.

So how can posture be changed?

Most people know what “good” posture is: shoulders pulled back, head held straight, abdominals engaged.

However, if muscles are not strong enough to maintain appropriate position, the body is unable to hold the desired posture. Performing specific exercises can help strengthen muscles responsible for maintaining posture, and stretches can increase flexibility of muscles that may be limiting joint motion. Additionally, making changes to daily activities can encourage good body positions throughout the day rather than leading to further worsening of posture.

Sitting at a computer for several hours is typical for many people, and the body adapts to find the “easiest” position to use throughout the day.

This is usually a slouched posture, with shoulders forward, the neck extended, chin pulled up and the low back unsupported. This position uses very little muscle support and relies on skeletal and ligamentous structures to maintain an upright position; this means more stress on joints and greater risk for disk and joint degeneration in the back and neck.

In order to correct this position, the low back must first be supported in its neutral position: a slight curve

of the lumbar spine. Ideally, core muscles should maintain this position, however a lumbar support can help encourage maintenance of this natural curvature. Next, the shoulders should be pulled back, engaging the muscles in the upper back. An exercise called a “shoulder blade squeeze” can be performed throughout the day to help remind the body of the desired position as well as help strengthen the muscles responsible for maintaining the posture of the upper back. To perform this exercise, pull the shoulder blades back and down, as if they are being pulled into your back pocket; avoid any motion that brings the shoulders up toward the ears. Finally, to align the cervical spine, your head should be pulled back slightly. This motion helps bring the head to a neutral position on the neck, decreasing the strain on the neck and shoulder muscles.

While initially these positions may be difficult to control, good posture will eventually become easier to maintain. Keep in mind that muscles are designed to not only move joints but also support them. As muscles become stronger, they are able to provide better support and control during both static and dynamic activities.

Using good posture is not only beneficial for physical health, but also has an effect on our psychology. Studies have shown a connection between posture and self-image; a slumped position tends to increase negativity, while sitting or standing up straight can actually make us feel better about ourselves and improve self-confidence. Some psychologists even suggest that just adjusting posture to sitting or standing up straighter can trigger an improvement in mood and possibly help combat symptoms of depression.

With increased muscle strength, improved joint health and improvements in self-confidence, working on attaining and maintaining good posture may be one of the quickest ways to improve overall well-being.

Keep in mind that, like most habits, bad postural positions are tough to get away from, but let mom’s reminder ring in your head every once in a while. In time you will start to realize the difference that good posture can make.

newspressnow.com/josephine

| Josephine magazine |

More than a buzzword Making posture a priority DR. MAUREEN HOLTZ has been a physical therapist with Performance Plus Rehabilitation Center since May 2012. She is a St. Joseph native and a graduate of the University of Missouri’s Doctor of Physical Therapy program.

While she has experience with pediatric and inpatient physical therapy, she enjoys the setting and challenges of outpatient orthopedic physical therapy. Dr. Holtz is particularly interested in the treatment of adolescent athletes, pregnant and postpartum women and transitioning patients from physical therapy to fitness and wellness programs.

She also has written and produced ongoing quarterly newsletters for both patients and physicians in the St. Joseph area. In her free time, she enjoys running and weight training, as well as spending time with her husband and son.

January 2014

31

You’d be surprised at how the little things can add up to the life you want.

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