Health and Wellness 2012 by Kelly Kubista

HEALTH&WELLNESS 2012

B(ring) Y(our) O(wn) W(ill)

Power to the

Paleo

People How eating like a caveman became the hottest diet trend

Organic, Natural, or Certiﬁed Organic–see what it means for hair products A Guide to Seasonal Eating Get “On the Move” with the Mayo Clinic’s annual walking program Zumba Fitness–the best party in Owatonna!

Losing weight takes focus & determination

On the Funny Road to Health

Jane

‘Glee’

star

proves that love and laughter are the best medicine

Page 2

Health and Wellness 2012

Health and Wellness with Chiropractic Care By Dr. Darren Roemhildt, Bridge Street Chiropractic When you turn the pages of a Health and Wellness guide you do so for a few reasons. Maybe you want to read about the latest innovations in healthcare and you want ideas to improve your health to live longer, have more energy, and do so feeling good and free of pain and discomfort. Or, maybe you just hurt yourself in an auto or work accident, over did it raking the yard, or pulled something playing softball for the first time this year, and you don’t know who to see! So here’s some Health and Wellness for you! First the “Health” - How can Chiropractic care help your health? Well, you may be surprised to know that the latest and best studies done within the last 5 years show Chiropractic care as being the best way to treat muscle, ligament, and joint conditions. Studies repeatedly show that spinal pain results from the disc (the cushions between your spinal bones), the facet

joint (the ligamentous joint that holds the spinal bones together), and the muscles that attach to the spine. All three of these areas have a nerve supply and are the primary focus of ChiroDr. Darren Roemhildt practic care. Most joint pain results from some sort of mechanical imbalance, the joint may be “stuck” and moving improperly. Chiropractors treat conditions mechanically (hands on), they don’t treat chemically (drugs). A colleague once told me if you have a rock in your shoe all the medication in the world is not going to stop your foot from hurting until you manually remove the rock! Chiropractic care focuses on the immediate nature of the problem and the long term solutions. Short term immediate care may include chiropractic spinal manipulation, muscle therapies, massage therapies,

acupuncture, exercise instruction, and traction therapies to relieve pain. Long term solutions include lifestyle changes, spinal checkups, dietary advice, nutritional recommendations, and physical fitness instructions. Now the “Wellness” - Wellness can be many things to many people, but for most it’s getting healthy and staying there. Here are a few tips to do this: #1 Fix your Diet! You are what you eat and people eat JUNK. Read the ingredient list of the foods you eat. If you can picture what the ingredient is, and how it’s grown you can likely eat it. If not, don’t let it near your mouth. Most real foods have less than 5 ingredients. #2 Get off your butt! This may seem obvious, but few realize that movement is life and lack of movement is sickness and death. Start slow, life is a marathon not a sprint. #3 Get proper nutrition! Unless you have strictly watched your diet you likely lack proper immune support levels such as Vitamin D3 , Omega 3, and mineral levels to be

at optimal health. #4 Get support for your body and joints by seeing a chiropractor for checkups! As a Chiropractor my focus is not only to get you feeling better, but to prevent reoccurrence of your condition, as well as educating you on what you can do to help. Doctors don’t heal – you heal yourself – we just guide you through the process. Many take their health for granted, we can use the analogy of only getting our cars looked at when the red light comes on the dash. Many people take a piece of black tape and cover over the red light. The tape could represent a short-term band aid approach, a drug, or an excuse. Does your health care provider help address the cause of the “red light” or do they help supply the tape? Bridge Street Chiropractic would like to help you address your Health and Wellness, contact us at (507)451-7580 or www. owatonnachiropractic.com .

Health and Wellness 2012 A special project of The Owatonna People’s Press 135 W. Pearl St., Owatonna, MN 55060 www.owatonna.com Health and Wellness 2012 is distributed to subscribers and readers of The Owatonna People’s Press at no additional charge. All rights reserved ©2012. All advertising contained herein is the responsibility of the advertiser. Editorial content supplied by Area Professionals and CTW Features. Publisher RON ENSLEY Advertising Director DEBBIE ENSLEY Account Representatives BETTY FROST, DIANE GENGLER, RACHEL EBBERS, DEB THEISEN, LUKE BROWN Ad Design JENINE KUBISTA, KELLY KUBISTA, KERRI LYNCH, SUE SCHUSTER

Dr. Darren Roemhildt

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• Headaches • Disc Herniation • D.O.T. Exams

Acupuncture Certified Massage Therapist on Staff New Patients Welcome

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Health and Wellness 2012

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Keep your eyes healthy & your vision clear By Dr. Beth Gilthvedt Horizon EyeCare Whether you’ve been blessed with natural 20/20 vision or have 20/20 vision through the use of spectacle lenses, contact lenses or refractive surgical technology, you want your eyesight to last your entire lifetime. By following a few simple steps you can protect your vision and continue to enjoy reading, driving, and seeing all the beauty of life. 1. Get regular eye examinations. Vision loss is a game changed. Eye disease can happen to anyone at any time and early detection is crucial. Sight threatening diseases such as glaucoma, macular degeneration, diabetic retinopathy and other eye conditions often have no outward signs or symptoms in the early stages. Even if you don’t have any current vision problems, you should still see an eye care professional every 1 to 2 years to ensure that your eyes are healthy, your vision is clear and that you are seeing comfortably and efficiently. New advanced technology, like Spectral Domain Optical Coherence Tomography (SD-OCT) can help detect eye disease early when it is most treatable. Both screening methods, to establish baseline eye health, and advanced techniques, to follow the progression of eye problems, are available to help your eye care professional provide you with a thorough picture of your eye health. 2. Protect your eyes from ultraviolet radiation. The same sun rays that lead to skin cancer and premature aging of the skin may also harm your eyes. Wearing good quality sunglasses that block harmful UV radiation not only makes a great fashion statement but is crucial to avoiding serious eye conditions, like macular

degeneration and cataracts that can cause vision impairment or permanent loss of vision. UV damage is cumulative, meaning that Dr. Beth Gilthvedt the damage will not appear until years after the exposure. So both adults and children benefit from wearing sunglasses to maintain a lifetime of good vision. 3. Look away from the screen and relax your eyes. Studies show that 88% of Americans suffer eye strain from too much computer or other screen time. This is getting to be a particular hazard for young people and has been called “Computer Vision Syndrome” or CVS. Those with CVS suffer from headaches, loss of focus, burning and tired eyes, blurred vision and often neck and shoulder pain. One key to avoiding CVS is giving your eyes frequent breaks by looking away from the screen at least every 20 minutes and focusing on something at least 20 feet away for at least 20 seconds or more. Eyewear with either anti-fatigue or special computer lenses designed for clear, comfortable vision at your computer screen distance can be very helpful as well. 4. Eat your vegetables! Mom is right; carrots are good for your eyes. But even better are foods rich in lutein, zeaxanthin and the omega 3 essential fatty acids EPA & DHA. These nutrients are found in eggs, dark green leafy vegetables like spinach and kale, and deep ocean fish like salmon, herring, sardines and tuna. Additional foods that are rich in beta-carotene, vitamin C, vitamin E and zinc like strawberries,

oranges, green peppers, tomatoes, almonds, pecans, sunflower seed, meat, liver, whole grains and milk are supply healthy nutrition to your eyes. If your diet is lacking in these foods you may consider taking nutritional supplements. Ask your eye care professional for more information. 5. Avoid smoking and tobacco use. And if you’re a smoker, work hard to break the addiction as smokers are at 2 to 4 times greater risk for developing vision loss from macular degeneration. This very serious type of vision loss affects your central reading and driving vision. Tobacco users are also at risk for cataracts and glaucoma as important nutrients for the eyes are blocked by the

toxins in tobacco. Protect your eye health and keep your vision clear and comfortable for your lifetime. If you have additional concerns, or if eye disease and vision loss runs in your family, discuss all your best options for your eyesight with your eye care professional. Dr. Beth Gilthvedt, optometrist, owns and practices at Horizon EyeCare Professionals, Vision Source Owatonna. Vision Source is the nation’s number one network of premier, private practice optometrists. Founded in 1991, The Vision Source network includes more than 2400 offices in all 50 states and in Canada.

EYECARE TO ENHANCE YOUR LIFE Serving our patients and community for over 23 years with expert eyecare and the area’s most outstanding selection of eyewear and contact lenses! • Comprehensive Eye • iZon High Evaluations Deﬁnition Lenses • Children’s Vision • Computer Vision • See to Learn® & InfantSEE® Specialists • Surgery Co-Management • Dry Eye Treatment We welcome any doctor’s lens prescription

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Health and Wellness 2012

On the Move...Walk Across the Globe The 2012 walking program participants will travel to the 7 continents and learn about healthy eating habits from different parts of the world. During the ﬁve-week program, Steele County residents will learn about healthy diets and exercise as they “travel the world” with our ﬁnal destination of London, England, the host of the 2012 Olympics. Our goal during this walking program is to increase physical activity, and learn about nutrition

while we travel to different parts of the world... The program is more than walking. A person can convert any physical activity in to steps. Hy-Vee will be conducting weekly food demonstrations and sharing healthy recipes for participants. The program is an excellent way for our youth, adults, organizations and individuals to get ﬁt and gather nutritional facts his program is designed to be an individual or team effort. Program Dates: April 17th – May 21st

‘Tis the Season

During the program: Track your steps • Wear a pedometer and track your steps. • Pedometers can be purchased for $10 at the clinic’s information desk • Report individual or team/organization steps each Monday beginning April 23rd. Leave a voicemail: 507-446-5222 Email: onthemove@mayo.edu • Remember to track your steps on a daily basis reach their peak do not receive all of the nutrients from the stem of the plant, Sheth says. While the fruits and vegetables picked early still are healthy, those looking to maximize the benefits they receive from eating them should look for produce harvested locally. If trying to lose weight, there are certain types of fruits and vegeta-

• Listen to KOWZ & KRFO or watch the Owatonna People’s Press for step updates and opportunities to get active. Please consider joining the 9th Annual community walking program by tracking your steps with a pedometer and reporting your weekly total to the On the Move program (507-446-5222 or onthemove@ mayo.edu).

bles that can be especially helpful. Likewise, there are some you should be careful not to have too much of. “Generally you want nutrientdense foods with not a lot of calories,” says Rick Hall, a registered dietitian based in Phoenix.“Things with lots of nutrients like kale and See SEASON, page 5

–ON THE MOVE–

WALK ACROSS THE GLOBE... BY EPHRAIM TUCHO

Dieters may know what to eat and how much, but they may not know what time of year is best CTW FEATURES

hen trying to lose weight, eating fruits and vegetables can go a long way toward reaching a goal. Eating fresh fruits and vegetables that are in-season not only taste good but can help dieters cut calories as well. “When produce is ripe it enhances the nutritional quality,” says Vandana Sheth, a registered dietitian and spokeswoman for the Academy of

Nutrition and Dietetics in Chicago. “Every day after the day of harvest we receive fewer nutrients.” There also are nutritional benefits in eating food produced locally. When farmers ship produce longer distances they pick the fruit before it is ripe so that by the time it reaches the store it can be sold closest to its natural day of harvest. While this does prolong the shelf life of the produce, it loses nutritional value. Fruits and vegetables that are picked before they

...ONE CONTINENT AT A TIME

Join the 9th Annual Community Walking Program to motivate community members to exercise and eat a healthy diet. The community goal is to learn about healthy diets and exercise as you “travel the world”. Our final destination will be London, England, the host of the 2012 Olympics. Tuesday, April 17 – Monday, May 21 KICK-OFF – Tuesday, April 17, 6 p.m., Mineral Springs Park – Participation is free – Participants will receive program material, including walking conversion chart and program activities – Pedometers will be available to purchase ($10.00) at the kick-off or the Clinic information desk

In collaboration with

Owatonna

Allina Hospitals & Clinics

Health and Wellness 2012

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B(ring) Y(our) O(wn) W(ill) Losing weight takes focus and determination – even when the sofa and deep-fat-fried foods beckon BY DARCI SWISHER CTW FEATURES

fter a stressful day at work, Molly Cue often finds she lacks the willpower she needs to hit the gym. This is a real issue for Cue, of Indianapolis, Ind., who is training for her first Ironman competition in fall 2012. But she

has worked out a way to get her mind and body on the same page. “I try use my willpower to focus on how I know I will feel after, which is tired, but generally in better spirits overall,” she says. ”It takes all my willpower to get me started. I do almost always feel better after though.” Without realizing it, Cue may have hit on some-

thing. Recent research, and even a New York Times bestseller, points to the fact that willpower – also known as self-control or self-regulation – is not available in endless supply. The general idea is that “willpower is limited, and can be relatively easily depleted,” says Brandon Schmeichel, an associate professor in the department of psychology at

Texas A&M University, who has researched willpower extensively and published multiple papers on the topic. In other words, he explains, if a person practices self control in one instance, they may by less successful in subsequent instances. “Self-control can be thought of as a competition between two forces:

impulses and the capacity to exercise control over impulses,” Schmeichel says. But that is no reason to give up on trying to exercise willpower, he notes, as experiments have pointed to ways that people can replenish willpower when it wanes. For instance, in one study, subjects who thought about their core values in life were able to

resist temptations that would have led to a loss of willpower. “If you can, step back from a tempting situation and reflect on what’s more important to you,” he explains. Other research has revealed that people who believe that they possess an unlimited amount of willpower are far more successful at exercising self-control. Another study, probably the one that is most well known, showed that a loss of willpower is related to low glucose levels, Schmeichel says. “Research on self-control can help people to find strategies for beating bad habits and increasing their willpower,” he adds. “It may also help people to recognize situations in which willpower is likely to succeed and when it is likely to fail.” “Willpower: Rediscovering the Greatest Human Strength” (Penguin Press, 2011), a book detailing one researcher’s extensive work on willpower, even landed at the top of the New York Times Bestseller List. In it, coauthors Roy F. Baumeister, a Florida State University professor, and John Tierney, a New York Times science writer, explore willpower in depth, especially that fact that it is a mental energy that glucose in the bloodstream can fuel.

See WILL, page 6

SEASON: Summer marks the best time for a wide variety of produce Continued from page 4

blueberries as opposed to corn and potatoes, starchy vegetables.” Hall suggests that you should reduce your intake of starchy foods but you don’t have to cut them out completely. While there are fruits and vegetables available in all seasons, Sheth marks the summer as a time known

for a wide variety of produce.This time of year may serve as the best time to improve your diet. “You want to aim for small- to medium-sized fruit,” Sheth says.“If the skin is edible that is even better because it is more fiber and will fill you up better.” There are methods for preserving

foods that are out of season so that they retain much of their nutritional value. Sheth recommends frozen produce over canned goods as the preservatives make use of sugars, which can lower the nutritional value more than freezing. Still, Sheth says that local and inseason is the way to go.

“The key is you get the freshest produce you are maximizing nutritional value, it is more flavorful and more cost-effective.” © CTW FEATURES

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Health and Wellness 2012

You need an action plan to reach your goals By Donna Wheeler Owatonna Curves Owner Cleveland Clinic Certified Exercise, Nutrition and Behavior Coach Do you have an action plan to get healthy and fit? If you have a plan, are you following it? It’s easy to say that you’ll exercise every day to get healthy or that you are going to start eating better, but studies show that you need an action plan in order to increase your chances of achieving your goals. How does one get started in setting up an action plan? Assess your Fitness Level and Nutrition status. Where are you now? Where would you like to be next month? In six months? Do you want to climb stairs without becoming winded or run a 5k? Do you need

to be drinking more water and eating less processed foods? Set clear Fitness and Nutritional Goals. Start at your current fitness level and plan to increase your level/challengDonna Wheeler es each week. Make your weekly challenge something doable and attainable within your weekly schedule. Decide what your dietary weaknesses are and what gets in your way of eating a healthy diet. Then make a list of weaknesses you want to start working on and healthy habits you would like to acquire. Plan, Schedule and Write it Down. At the beginning of each week, take

time to schedule your activities and the day / time that you will work out. You may include some flexibility, but be sure to schedule activities most days. Plan your meals and snacks for the week, and make sure your kitchen is stocked and ready. You will be more successful if your healthy choices are available and ready to grab. Get Started. This is a good time to involve a workout buddy, a family member, or even a fitness coach to help keep you motivated. Keep a journal of your daily successes and the challenges that you face. If your day didn’t go as planned, it’s helpful to write down what you will do differently the next time. Research shows that those who keep a journal are twice as successful at achieving their goals as those who do not. Don’t let

barriers get in the way of a happier, healthier you. Reward yourself with positive self-talk for every healthy choice, and make a new plan for every little slip up. Reaching each goal will give you the confidence to strive for the next one. Monitor your progress and focus on the positive. Review your plan every week and continue to add to your current plan. If you lose motivation, set new goals or try something different. Try to master a new habit or challenge each week instead of trying to change everything overnight. Preparing an action plan to get healthy and fit will enable you to stop ‘dieting’ and start living a ‘healthy lifestyle’.

WILL: Loss of willpower is related to low glucose levels

Continued from page 5

Baumeister’s research equates willpow- overload of Christmas cookies, desserts er to a muscle that can be worn down. and candy she would encounter as soon His subjects experienced “ego depletion” as she walked in the door. after completing a task that involved “I told myself,‘you are not going to eat resisting something. But a sugary drink any Christmas junk and you are not going helped them restock and reload. to gain any holiday weight,’” she says.“I Tracy Sheehy found some sweets can happily say that made it to New Our 30-minute circuit works every major muscle group. SoIyou can recharged her willpower – even though Year’s Eve (6 days) without one chocolate burn up to 500 calories every workout. truffle, All withcookie a trainer to teach they were also what were testing it duror doughnut crossing my motivate. ing and a 10-day holiday visit to her mom’s. lips.” Sheehy, of Kingman, Az., had lost a signifiBut that night, Sheehy indulged.“It gave cant amount of weight during 2011 me the willpower to get right back to it through diet and exercise, and did not the next day,” she says.“I was able to want her accomplishment derailed by the maintain my willpower until returning

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school, more money, report less anxiety and live longer. They are also less likely to be incarcerated than people who tend to fail at self-control.A good case can be made that if we were all that much better at self-control, we would all be that much better off in life.” © CTW FEATURES

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home.” The result: Not a pound gained in the 10 days Sheehy visited her family. Those whose willpower has failed them in the past should not give up hope. Research is pointing to practice making perfect where willpower is concerned, which is good news for something that is actually very vital, Schmeichel notes. “Willpower is an important key to success in life,” Schmeichel notes.“People who succeed at self-control enjoy more satisfying relationships, earn better grades in

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Health and Wellness 2012

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Organic, Natural… or Certified Organic?

By Christine White HaiRevolution Co-Owner and Stylist Organic, Natural…words you’re starting to see everywhere these days—especially in hair products. But are they really organic or all natural as they claim? Not necessarily. Products with one single ingredient that is organic can claim they are natural or organic. Certified organic is the only guarantee you’re getting completely natural and organic ingredients. So what does it mean? “Certified organic,” means that the ingredients in the product have been grown according to strict guidelines from the federal government. Fields and facilities undergo inspections, there are detailed records kept, and soil and water are tested periodically to make sure that the growers

and handlers meet the standards that have been set. Certified organic products have many benefits. They have better quality ingredients that contain natural minerals, vitamins, and antioxidants. They don’t Christine White contain harsh chemicals. They are better for the environment and they support local farmers. It is not only important for the consumer; but also for us professionals, to be aware and more cautious of what products we are using and the effects they have on our health. At HaiRevolution Salon, we have chosen to use All-Nutrient products and hair

color. It is all made with certified organic ingredients. We chose this line because it is a family owned company made in the USA (New Hampshire to be specific). All of the packaging, products, and color are made in the same facility. They follow guidelines from both the federal and state government. You can actually go online to their website (www.all-nutrient. com), and view all of the MSDS sheets for each product. The products are Sulfate Free, DEA, MEA & Amine free. They are 100% vegan and made with keratin containing no animal by-products. All-Nutrient products are very affordably priced. The company spends their money on the products and their quality, instead of marketing and packaging. The savings are passed on to the consumers.

Why pay more for a product so that the packaging and marketing can look better? Where would you want the manufacturing company to spend its time and money— on the advertising or on the quality of the product? Certified organic products are quite obviously the best choice. They are safe and healthy products. You can find out exactly what is in each product. They’re better for the environment, support local farmers and are affordable for you. All you need to do is look for the stamp of certification or the words “certified organic.” All-Nutrient is that product; an excellent certified organic line, guaranteed. It is available at HaiRevolution Salon in Owatonna.

By Dr. Chad Eischens Prairie Family and Sports Chiropractic, P.A. Everyone can benefit from chiropractic care. Your brain sends and receives messages to and from the rest of your body through your spinal cord. These messages are what tell your heart to beat, your lungs to breathe, and your legs to walk. The spinal cord is surrounded and protected by the 24 moving bones of the spinal column. Everything from turning, twisting, bending, and lifting, to slips, falls, or heavy exertion can force the bones of the spine to kink or irritate the spinal cord and spinal nerves. This makes it hard for the messages from your brain to be heard by the rest of your body and can cause numbness, tingling, and pain, not just in your back, but in any and all parts of the body. The job of a chiropractor is to gently

move the bones of your spine back into their correct position allowing your nervous system to return to normal function. A doctor of chiropractic is a healthcare professional who specializes in the spine and the nervous Dr. Chad M. Eischens system. Chiropractors do not prescribe drugs, but instead emphasize natural and preventative care. Chiropractic primarily uses manual techniques to maintain and restore the spinal column and the nervous system to its optimum configuration. The spinal column can become misaligned through trauma or long term postural difficulties. This misalignment can place stress and irritation to the nerves

which originate from the spinal cord. This can create improper nerve impulses. Illness and disease can be the result of improper nerve impulses. This improper alignment is referred to as subluxation. The chiropractor performs adjustments to correct this subluxation and therefore returns the nervous system to its proper dynamics. How do YOU define health? Is health not having a cold? Is it feeling good? Health is a state of optimum physical, mental and social well-being. To be healthy all parts of the body must be functioning at 100%. Health is not how you feel or the lack of pain, it’s about function. Because chiropractic focuses on the nervous system, it is an important part of a wellness lifestyle. The nervous system controls the function of virtually every aspect of our lives. Regular chiropractic

care can help detect, correct, and maintain optimum spinal and nervous system function. The lifestyle that we choose to live is a guideline for all things. The importance of proper diet and exercise play a huge role in your health and well being. How well you handle stress and adapt to certain environments can also impact your health. In chiropractic we have always considered health to be something much more than not being sick, something more than just being pain free. Your body will always be better off with a nervous system free of interference from subluxations. For more information, or to schedule an appointment, call our office at 507-583-2271 or toll free at 1-866-5DRCHAD. You can also visit our website at: www.drchad.org.

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Health and Wellness 2012

celebrity health:

Jane

Lynch

TVâ&#x20AC;&#x2122;s most loveable villain took the long road to success and health, and found the secret to happiness along the way See JANE LYNCH, page 9

Health and Wellness 2012

Healthier lifestyle, healthier you By Dr. David Dow Dow Chiropractic Good health. Isn’t that what everybody wants? High energy, mental clarity, full function, and absence of disease well into old age. If that’s what you want, you need to adopt a healthy or therapeutic lifestyle. A therapeutic lifestyle means making choices every day that will enhance your health and prevent disease, enabling you to achieve a full, healthy life. The Centers for Disease Control and Prevention (CDC), in its National Health and Nutrition Examination Survey (NHANES), recommends a therapeutic lifestyle program as the first line of defense in preventing or even treating the chronic diseases associated with aging. What the CDC is saying is that a therapeutic lifestyle program should be considered before opting for medication. The main risk factor that a therapeutic lifestyle program is effective in treating is something called the metabolic syndrome. People are

considered to have metabolic syndrome if they have three of the following five criteria: 1. Elevated waist circumference (men > 40” and women > 35”) 2. Elevated triDr. David Dow glycerides (≥ 150 mg/dL) 3. Reduced HDL (men < 40 mg/dL and women < 50 mg/dL) 4. Elevated blood pressure (≥ 130/85 or the use of medication for high blood pressure) 5. Elevated fasting blood glucose (≥ 100 mg/dL or the use of medication for diabetes) Another risk factor that has recently been identified is an elevated waist to height ratio (WHtR). The WHtR is a measure of the distribution of body fat. Higher values of WHtR indicate higher risk of obesity-related cardiovascular diseases; it is correlated with

abdominal obesity. A 2010 study that followed 11,000 subjects for up to eight years concluded that WHtR is a much better measure of the risk of heart attack, stroke or death than the more widely used body mass index (BMI). For people under age 40, a WHtR over 0.5 is critical; for people in the age group between 40 and 50 the critical value is between 0.5 and 0.6; and for people over age 50 the critical values start at 0.6. Essentially, overweight and obesity result from energy imbalance. The body needs a certain amount of energy (calories) from food to sustain basic life functions. But food is more than just energy in the form of calories. Food is information to the body. Give the body good information, and it will produce good results. Give the body the wrong information, and it will produce the wrong results. Body weight is maintained when calories eaten equals the number of calories the body expends, or “burns.” When more calories are consumed

Page 9

than burned, energy balance is tipped toward weight gain, overweight, and obesity. Genetic, environmental, behavioral, and socioeconomic factors can all lead to overweight and obesity. The path to optimal health begins with the knowledge of a healthy lifestyle. Other factors include: • Balanced eating habits • Regular physical activity • Appropriate nutritional supplementation with condition-specific nutrients • Stress management for internal balance • Sleep for proper mind/body functioning Sound simple? It is, when you have the information necessary to lead a healthy lifestyle. The end result is a program that not only helps control premature aging, but also helps to prevent chronic disease and prolong vitality.

JANE LYNCH: The picture of mental and physical health, confident and self-assured Continued from page 8 BY LISA IANNUCCI CTW FEATURES

hese days Jane Lynch is the picture of mental and physical health – she’s poised, confident and selfassured and she has every reason to be. The comedic actress has come a long way, from her minor parts on such hit shows as “The West Wing”,“King of Queens”,“Frasier” and “3rd Rock from the Sun” to her breakout role in the movie hits “The 40 Year Old Virgin,”“Talladega Nights” and Christopher Guest’s improv mockumentary,“Best in Show.” Today, she’s best known as the abrasive cheerleading coach Sue Sylvester in the hit television show “Glee,” which garnered her numerous awards and nominations. Lynch has since successfully hosted “Saturday Night Live” and the Emmys. In her personal life, she married her partner Dr. Lara Embry in May 2010. But it’s taken Lynch a long time to get to this perfect place, a place she never thought she would see when she was a teenager. “When I was a kid, I was happy, but very anxious and afraid that things weren’t going to work out for me as an

actress,” says Lynch, who was born and raised in Dolton, Ill.“I had a wacky dream and no one took you seriously. I had internal angst, not feeling like I belonged.” Add in the fact that Jane was tall for her age and didn’t even feel right in her own body.“I didn’t want boobs,” she says. It was her mom, Eileen, who told her “stand up straight and don’t worry about it,” she says. Lynch stood tall, worked hard and is now living that teenage dream. In her biography,“Happy Accidents” (Voice, 2011), which was published in the fall, she says she was inspired to write the book after reflecting upon her success. She wished that she could have told this more anxious younger self not to worry so much and that it would all work out. She’s handling the stresses that come with such a successful career in stride. “You have to make time for yourself and take one moment at a time,“she says.“I’m an organized person, so I make sure all my ducks are in a row.” She also makes sure to take care of herself physically, something that her wife, Lara, a clinical psychologist, has encouraged.“Lara is an athlete and has to work

out to be happy and I’m piggybacking off that,” says Lynch.“I have such resistance but she drags me along and I do 45 minutes of spinning. It’s high octane and tough, but you’re done in 45 minutes.” At 50, Lynch makes no bones of the fact that she’s menopausal.“I’ve been reading Dr. Christine Northrup’s book, The Wisdom of Menopause, and it shifts the perception of what menopause is and how it’s a new phase of your life, not

a curse or about drying up,” says Lynch. “If you set your body up it can keep you active and keep you active sexually.” Lynch makes sure to writes down what she eats and admits that she gains weight easily.“I stay away from the service table at the show,” she says. She says that being in a family where there are children forces you to think See JANE LYNCH, page 11

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Health and Wellness 2012

New technology helps with walking and running By Anne Lamb In Touch Physical Therapy After months of freezing temperatures, we are ready to get outside and hit the pavement; however, most of us are not aware of how to start a training program. Furthermore, if you have any knee ankle or hip problems you may think that starting a training program isn’t possible. Depending on your fitness level, your physical therapist can provide a proper, customized stretching and strengthening program in order to prevent injuries related to exercise. It is important to consult your physical therapist before beginning any type of walking or running program, especially if you already have back, knee or foot pain. Keeping certain muscles flexible is important and stretching before walking or running helps prevent injury or soreness. Physical therapists are specifically trained to utilize the best exercises for each person’s condition, as well as teach which exercises should not be used. In Touch Physical Therapy has the latest technology to help with a training program. We have recently acquired the AlterG Anti-Gravity Treadmill. It is one of the greatest inventions to help with running, walking, rehab, and even been proven to help with Parkinson’s. The treadmill uses Differential Air Pressure (DAP) technology to provide safe and comfortable partial weight bearing therapy. “The Alter G is the most significant advance in training equipment for distance runners in the last half century,” said Amby Burfoot, editor at large at Runner’s World. This new piece of equipment also has live video of your running form. The video information helps the therapist correct problems with your running and your posture. Starting your Training and the AlterG: Running is a repetitive, high-impact activity; therefore, it

has a strong potential to cause overuse injuries, especially in beginners whose bones, joints, and muscles have not yet adapted to the stress of repeated impact. It is imporAnne Lamb tant to ease gently into running and proceed cautiously. If you do suffer an injury from running the AlterG can get you back on the road. The AlterG allows runners to maintain high fitness levels while they are injured, this allows you to keep progressing your training even if you do become injured! Additionally, the AlterG can be used to make you a better athlete. On the G-trainer at a decreased weight, you are able to train longer, run faster, gain strength, and enhance your cardiovascular system. The AlterG offers unmatched early intervention therapy by lowering body weight which reduces the impact to the affected area. The AlterG is effective in treating the following conditions: • Lower body injury and surgery rehabilitation • Aerobic conditioning • Weight control and reduction • Sport specific conditioning programs The Right Shoe: The therapists at In Touch are also able to help you find the right shoe for your running program. Many people’s feet have the tendency to tilt inward or outward; this is the first thing to look for when buying shoes. If you have abnormal arches see a physical therapist to determine what you need in a shoe. Because there are different causes for low arches (or “flat feet”), people with similar-looking feet may actually need very different shoes. The physical therapists at In Touch Physical Therapy can not only help determine what shoe

would be best for you but they can also make custom orthotics which can provide support that shoes often cannot. Progressing Your Training: Your physical therapist will also guide you in your progression of training. Proper warm-up and cool-down routines such as walking and stretching should be practiced before initiating any type of running program. As you develop more endurance and strength your physical therapist will revise your program to keep you challenged. Keeping it Going: It is important to keep in mind that the therapists at In Touch can help if you experience pain after your running or exercise program is in full swing or even if you need help with modifications in your running program. Remember you can see and work with a physi-

cal therapist for without a referral from a doctor unless your insurance plan requires a referral. Always check with a physician or physical therapist before beginning exercise if your health is compromised. In Touch Physical Therapy can help you if you have questions regarding your insurance plan. When you’re ready to start your running program or even if you’ve already started one remember that the therapists at In Touch Physical Therapy can help you develop a customized running program, reduce your risk of injury, and progress and modify your program. Before you put on those running shoes this spring call In Touch Physical Therapy at 451-7888.

Defy Gravity The New Standard of Care in Rehab & Conditioning The AlterG Anti-Gravity Treadmill is the safest, most effective way to rehabilitate and condition. The AlterG’s Video Monitoring System allows you to view your gait from 3 different angels to perfect your stride!

For a free 10 minute trial bring this ad in to In Touch or call: 507-451-7888.

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Health and Wellness 2012

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Treatments and therapies for Alzheimer’s By Shelley Hauschild Visiting Angels

According to the Alzheimer’s Foundation of America, as many as 5.1 million Americans may have Alzheimer’s disease, a fatal brain disease that causes a slow decline in memory, thinking and reasoning skills. While there is no cure for Alzheimer’s, there are treatments and therapies that can slow the worsening of dementia symptoms and improve the quality of life for those with the disease and their caregivers. If you suspect your loved one is showing symptoms of Alzheimer’s be proactive by getting them to their physician, and, if a diagnosis is made, get a care team and plan in place. First, know these Ten Warning

Signs of Alzheimer’s: 1. Memory loss that disrupts daily life 2. Challenges in planning or solving problems 3. Difficulty completing familiar tasks at home or at work 4. Confusion about time and place 5. Trouble understanding visual images and spatial relationships 6. New problems with words in speaking or writing 7. Misplacing things and losing the ability to retrace steps 8. Decreased or poor judgment when making decisions 9. Withdrawal from work or social activities 10. Changes in mood or personality If your loved one is displaying any of

these warning signs, have them evaluated by a physician. It’s important to remember that Alzheimer’s disease is not a normal part of the aging process, and it shouldn’t be mistaken for basic forgetfulness. Every person may experience one or more of these signs in different degrees, but with Alzheimer’s disease, these symptoms gradually increase and become more persistent. Here are a few basic steps to consider if you or someone you love is diagnosed with Alzheimer’s: 1. Educate yourself about the disease: The Alzheimer’s Foundation of America (www.alzfdn.org) and the Alzheimer’s Association (www.alz. org) are two great resources. 2. Take care of financial, legal and

long-term care planning issues 3. Employ cognitive stimulation 4. Arrange respite and/or regular professional care 5. Build a support system: Caring. com (http://www.caring.com/) and The National Family Caregivers Association (http://www.thefamilycaregiver.org/caregiving_resources/) may offer helpful information. If you or your loved one has been diagnosed with Alzheimer’s or a related dementia, know that you are not alone. To receive more information or to explore care options call Visiting Angels at 507-451-1124 or visit us online at www.visitingangels/owatonna.

JANE LYNCH: The picture of mental and physical health, confident and self-assured Continued from page 9

SEE JANE

AN INSIDE LOOK AT JANE LYNCH’S FAVORITE THINGS. What would your fans be surprised to learn about you? I love pedicures. What’s on your iPod? I choose chicks with guitars, including Carol King, Norah Jones and other women whose voices are strong. I also really like Anita Kerr. What’s your favorite book? I really enjoyed Tina Fey’s autobiography “Bossy Pants.” I also liked "The Seat of the Soul" by Gary Zukav. It shows you that the power of your own perception can change your life.You have the power to change.

about someone other than yourself, so she tries to lead by example. Lynch and Embry and the children take long walks and hikes as a family. Lynch also had to fight some personal demons on the path to her success, especially her alcoholism, but she’s enjoying her sobriety and her success. Lynch not only makes her audiences laugh with her shocking brashness and

impeccable timing, but she’s made for some classic TV memories of late, including her singing rendition of Madonna’s ‘Vogue’ on “Glee.” Her talents have her in great demand, with roles in the upcoming Three Stooges movie, hosting duties for the VH1 Do Something awards, and lending her voice to such animated series as “The Simpsons” and “Phineas and Ferb.”

While Lynch is best known for portraying Sue Sylvester, someone she says is “hurting inside and who is projecting her own pain on to the weakest person,” she exudes confidence and happiness about where her life and career are.You could say her success wasn’t an accident, but it most definitely is happy. Teenage Jane would be proud. © CTW FEATURES

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Health and Wellness 2012

Revolutionizing rehabilitation with Accelerated Care Plus By Tiffany Smith Cedarview Care Campus Lead Therapist, with information provided by Accelerated Care Plus Did you know that Cedarview Care Center Campus now offers outpatient as well as inpatient Specialized Therapy Services? In November 2011, Cedarview and Park Place began offering in-house specialized therapy including Physical Therapy, Occupational Therapy and Speech & Language Pathology. Managed by therapy experts at Benedictine Health System, a non-profit organization which owns and manages over 40 long-term and post-acute care facilities, our therapists enjoy having time to spend with patients providing outcomes-based therapy services. One of the many services now offered at Cedarview is Accelerated Care Plus (ACP) Therapeutic Modalities. What are Therapeutic Modalities?

Our therapeutic programs provide non-surgical, medication-free treatment options for a wide range of conditions. We may also use medical technology called “Therapeutic Modalities,” such as ultrasound, shortwave diathermy or gentle electrical stimulation. Are Therapeutic Modalities safe and effective? The Therapeutic Modalities in our specialized treatment programs use state-of-the-art medical technology that has been used safely and effectively for many years among people of all ages. The treatments are comfortable and well accepted by patients. Who should consider trying our specialized treatment programs? Our specialized treatment programs are helpful in treating seniors and other adults who are diagnosed with many common conditions and ailments, including:

• Arthritis • Muscle weakness • Coordination or balance problems • A recent fall or fear of falling • Recovery from a joint replacement • Complications from a stroke • Loss of movement • Bladder problems • Slow healing wounds • Post-surgical recovery • Carpal tunnel syndrome How can you or your loved one get help? ACP’s specialized treatment programs are offered by thousands of recognized skilled nursing facilities, including Cedarview Care Center Campus. You should speak to your or your loved one’s doctor about these treatment options. Feel free to call Cedarview Therapy Services at 507444-4248, or to locate a facility near you offering ACP’s programs, call

1-800-350-1100. A quick professional health evaluation is all that is needed to get started! What will be offered at Koda Living Community’s Specialized Therapy Department? At Koda Living Community, we will have a 4,000 square foot therapy unit with private treatment rooms located on the post-acute care wing with its own entrance. In addition to the therapy unit, a Wellness Room with specialized equipment will be available for residents living on the longterm wings. Although we have the space and some funds for state-of-theart equipment, we need community support to fully equip these units. For information about giving and naming opportunities for our new Therapy or Wellness Centers, please contact Michelle Rowley at 507-446-4946.

Paleo Solution – The Original Human Diet” (Victory Belt Publishing, 2010) and host of the hit podcast of the same name, whole grains can actually create significant health and digestive issues.The Paleo diet, he says, is a low-inflammatory solution to overall health improvement, from weight loss to disease. “People say ‘well, we’ve eaten grains for thousands of years,’ and I’ll say ‘yeah, we

have, but we also haven’t eaten them for millions of years,’”Wolf says. Cordain also notes the negative side effects of a grain-heavy diet, referencing celiac disease and gluten intolerance as an indication that our bodies have difficulty processing high-fiber breads and pastas. “Whole grains are implicated in a variety

Ready, Set … PALEO!

Why eating the ‘caveman diet’ can maximize health and boost weight loss BY LINDSEY ROMAIN CTW FEATURES

he Paleo diet isn’t as highfalutin as it sounds. Just ask Fred Flintstone. Paleo is short for “Paleolithic,” like the Paleolithic era, a prehistoric period of human history better known as the Stone Age.The Paleo diet, or the “caveman diet,” is based on the foods that primitive huntergatherer societies feasted on, like lean meat, nuts and berries.The idea is to eat like the human body was engineered to eat, without the influence of modern food principles. “It’s not really a diet per se, but rather a lifetime program of eating to maximize health and well-being,” says Loren Cordain, one of the creators of the Paleo diet and author of “The Paleo Diet: Lose Weight and

Get Healthy Eating the Foods You Were Designed to Eat” (Wiley, 2010). The Paleo diet nixes dairy, grains and legumes in favor of fresh fruit, vegetables and lean, grass-fed meat. Cordain – along with other scientists, anthropologists and physicians – studied the diets of 229 huntergatherer societies from around the world and mimicked the food categories those groups consumed with foods available in the supermarket.The vitamin- and mineralrich diet is said to help maintain diabetes and lower high blood pressure. It’s also an effective method for sustainable weight loss. The absence of dairy and whole grains has put the Paleo diet on the naughty list of some dieticians and medical associations, but according to Robb Wolf, author of “The

See PALEO, page 13

Cedarview Care Center & Park Place Senior Living Now Offering Specialized Therapy Services Including:

Physical Therapy Occupational Therapy Speech & Language Pathology Call 507-444-4228 for more information!

Future of Cedarview Care Center Cedarview Care Center 1409 S Cedar Ave, Owatonna Park Place Senior Living 125 E Park St, Owatonna

Health and Wellness 2012

Page 13

Zumba® Fitness will change how you look at fitness By Char Roatman & Tamra Wheeler Zumba Instructors “Where did the time go?” or “Awe, we’re done already?” is the most common phrase of today’s Zumba® Fitness enthusiast. The combination of Latin infused music, the joy of movement. Zumba® Fitness is one of the most fun filled fitness classes you will ever experience. There is nothing difficult about Zumba® Fitness. It is as intense as you make. Who knew Zumba® Fitness help you build physical endurance, balance, coordination, stronger bones and, lose weight all while lifting your spirits? No other group fitness will compare to the fun you will have as well as change how you look at fitness! Our Zumba® Fitness classes are led by licensed Zumba® Fitness trained to motivate and create that “PARTY” atmosphere. It’s important to us that you leave our fitness parties

with more energy then you came in the door with Many of our students testify just how much of a difference Zumba® Fitness has made in their lives. “Zumba® Fitness classes lit a special flame inside of me that has given me the confidence to go out and try new activities.” –Jen “Zumba® Fitness gave me back the flexibility and body confidence I had in my 20’s” -Ann Make a commitment to be healthy by • Making time for YOU! Pencil yourself in. • Make Exercise your reward • Make it social One of our students commented: “I love that Zumba® Fitness has given me the energy that my body needed but my mind couldn’t figure out how to get! I have never been a person who likes to work out, which is the BEST part about Zumba®

PALEO: The Paleo diet is more popular Continued from page 12 of autoimmune diseases other than celiac, and when consumed excessively, promote vitamin deficiency diseases, such as pellagra, beri beri, iron and zinc deficiencies,” Cordain says. There’s also the fact that, according to a 2009 Gallup Poll, a quarter of Americans don’t believe in evolution. For a diet based on evolutionary principles, it may sound like a hard sell, but according to Wolf, the Paleo diet is more popular than ever. His podcast is in the top four in the health category on iTunes, and he says he’s noticed social

trends that indicate a growing interest in the Paleo lifestyle. “The information that we’re giving to people is very effective and very easy to implement,” says Wolf. For people used to ice cream and pizza, a diet like the Paleo could seem too difficult to maintain. But for those interested in making the transition, Wolf suggests starting with a 30-day restrictive phase of eating on strict Paleo guidelines: no dairy, no grains, but See PALEO, page 14

You’ll ﬁnd a sense of community and family; a haven of safety and comfort; a life ﬁlled with caring, compassion and the warmth and joy of being at home.

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Fitness...you’re getting an ENTIRE BODY workout while you’re having FUN so it doesn’t feel like a work out...its like playing a trick on your mind, having fun while working out! It’s awesome!! Thank you so much for bringing Zumba® Fitness to our area! I can’t believe it took so long to catch on here, but I’m grateful its here and can’t stop telling my friends about the PARTY I’m having while working out!!” -Sarah The Zumba® Fitness program fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, and to get hooked. Zumba® Fitnesss Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to

engage and captivate for life! Zumba® Fitness routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba® Fitness class! We offer several Zumba® Fitness formats; Zumba®, Zumba Gold, Zumba Toning, Zumbatomic program for ages 4 – 12 and, there’s more to come in the near future! Keep an eye on our website for our summer events like “Party in the Park” on Saturday mornings! Our first party in the Park is Saturday, June 16th! We promise your going to LOVE IT! Try one of our Zumba® Fitness classes....Why? Because it’s the best party in Owatonna! Check out our PARTY Schedule today at owatonnazumba.com

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Health and Wellness 2012

New technique helps PT’s treat soft tissue injuries By Greg Schroeder, MPT Owatonna Physical Therapy Have you ever heard of the Graston Technique®. Most likely you haven’t, however, if you follow sports your favorite team may be utilizing this technique to help its players. NBA teams such as the Celtics, Nicks and the Timberwolves have physical therapists trained to use the Graston Technique® as well as NFL teams like the Vikings, Giants and Colts. Baseball teams include the White Sox and our Twins. The United States Armed Forces’ facilities like Fort Knox, Fort Jackson and the US Navy at Virginia Beach and Bethesda, MD, use it to successfully treat soft tissue conditions, whether chronic, acute or post surgical. Graston Technique® is an innovative, patented form of instrumentassisted soft tissue mobilization that enables clinicians to effectively break

down scar tissue and fascial restrictions. The technique utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis Greg Schroeder, MPT or chronic inflammation. I took the training this past year and I like how it incorporates a new technology without removing the hands-on aspect of physical therapy that is so important for patients. The Graston Technique® is an interdisciplinary treatment used by physical and occupational therapists, hand therapists, chiropractors, and athletic trainers. What are the advantages of the Graston Technique®? Well, for patients it offers decreased overall time of treatment; fosters fast-

er recovery; and helps resolve chronic conditions thought to be permanent. As a clinician, it helps me to improve diagnostic treatment, detect major and minor fibrotic changes, reduce manual stress, and provide hand and joint conservation. I have already observed increased patient satisfaction. Patients achieve better outcomes. A result of better outcomes is that industry may reduce its lost work hours by allowing patients to remain on the job. The result is a reduction of labor and healthcare costs, directly and indirectly. The Graston Technique® instruments enhance a physical therapist’s ability to help patients heal and return to their active lives without taking away the hands-on aspect of treatment. They allow a deeper, more sensitive palpation and treatment of restricted tissue. The instruments in the clinician’s hands allow the clini-

cian to isolate adhesions and restrictions, and treat them very precisely. Since the metal surface of the instruments does not compress as do the fat pads of the finger, deeper restrictions can be accessed and treated. Just as a stethoscope amplifies what the human ear can hear, so do the instruments increase significantly what the human hands can feel. The structure of the tissue is rearranged, and damaged tissue is replaced by new tissue. Ice is then applied to reduce the pain and exercise is implemented to increase function and range of motion. Clinical studies continue to document the success of Graston Technique®, generally achieving better outcomes when compared to traditional therapies, and resolving injuries that have failed to respond to other therapies.

PALEO: Go back to normal eating Continued from page 13

plenty of high-protein, lean meats and leafy greens. After the 30 days are up, go back to “normal” eating. He’s sure you’ll notice a difference. “A lot of people are shocked and surprised by how much better they feel when they get into it,” says Wolf.“And this way, they can really figure out what is the appropriate amount for them to do or not do.” Some who participate in the 30-day intervention decide to continue with a strict Paleo diet, while others borrow the idea but adapt it to their regular eating habits, so they eat about 80 percent Paleo and 20 percent

non-Paleo. Sarah Fragoso began with the 30-day approach, which she says changed her life. After the birth of her third child, she admits that she was at a personal low in regards to health and fitness.Through Wolf, a friend of hers who she met at a Relay for Life event, she decided to try out the month-long method as a means to lose the baby weight and start feeling good again. “I was not just losing weight, but my entire perspective on life was changing,” Fragoso

Living

This is

A resource for today’s seniors & their families

See PALEO, page 15

Spring 2012 HEALTH, RECREATION & LIFESTYLE

Steele County, Minnesota

This section highlights topics of interest relevant to today’s seniors, providing resources and useful information to them and their families.

WATCH FOR IT! Publication Date

Friday, April 27th www.owatonna.com

Available at the Senior Expo, the Owatonna People’s Press, area health professional offices & restaurants, and on Owatonna.com

Owatonna.com 135 West Pearl | Owatonna | 507-444-2389

Health and Wellness 2012

Page 15

Options in mental health services

Submitted by Fernbrook Family Center The statistics are staggering. Mental health issues are prominent throughout the country. According to SAMSHA (the Substance Abuse and Mental Health Services Administration), by 2020, mental and substance use disorders will surpass all physical diseases as a major cause of disability nationwide. More than 34,000 Americans die every year as a result of suicide, which is approximately one every 15 minutes. Half of all lifetime cases of mental and substance use disorders begin by age 14 and three-fourths by age 24. So what can someone do? For most people, therapy creates an image of lying on a couch with someone taking notes and sitting and taking notes (generally an older male with a mustache). That no longer is the reality of mental health treatment.

With the complexity of family and social systems and individual mental health needs, the service system has changed and evolved. The focus today is person-centered and meeting the client where they are at, both figuratively and literally (home, school, community or office). Today’s mental health service system includes more of a menu of community based service options that are tailored to the needs of the individual and based on a diagnostic assessment that determines need. So what are some of the options? Psychotherapy (aka: counseling or therapy): This service is available for adults and children, individually, as a family or in groups. This service explores the underlying issues of behaviors and situations; it can also be used to build onto existing functional abilities. Children’s Therapeutic Services

and Supports (CTSS): Mental Health Practitioners teach and build skills that a child/adolescent does not have or has lost as a result of his/her mental health symptoms. The skills taught must be rehabilitative to bring the individual back to a baseline set of behaviors and can be provided individually, in a family or in a group. Examples of skills include: communication skills, social skills, decision making skills, anger management skills, and coping skills, etc. Mental Health Behavioral Aide services are also available to provide additional individual practice and repetition to assist in skills development. Adult Rehabilitative Mental Health Services (ARMHS): Mental Health Practitioners teach and work with an adult to build skills that have not developed or have been lost as a result of his/her mental health symptoms. The skills can be provided individu-

ally or in a group. Examples of skills include: interpersonal relationship skills, social skills, coping skills, independent living skills, money management skills, etc. Mental Health Rehabilitative Worker services are also available to provide additional individual practice and repetition to assist in skills development. Fernbrook Family Center has been working with families in Steele County for over ten years specializing in treatment of mental health services for children, adolescents, adults and families. Specialties include but are not limited to: Trauma Focused-CBT, children birth-5 (also have grant monies available to serve children who are uninsured or underinsured), CTSS services, ARMHS services, ParentChild Interaction Therapy, Dialectical Behavioral Therapy, adoption issues, and play therapy.

PALEO: The Paleo diet is more popular Continued from page 14 says.“I felt so much better mentally and physically.” Fragoso is now the author of “Everyday Paleo” (Victory Belt Publishing, 2011), a national bestseller about the diet – complete with recipes and lifestyle advice. She works as a trainer in the gym Wolf coowns, and has successfully transitioned her family to the Paleo lifestyle in the process. Her approach is to see Paleo as a positive adventure rather than a cruel restriction. She says the results have been remarkable.“One of my sons had eczema, and it was gone within months. And the baby, who was pretty much raised on Paleo since birth, never had an ear infection and was never sick.” While some may worry that a diet rich in grass-fed meat and fresh produce is too pricey, especially for large families, Wolf says it’s

Providing services, solutions and hope to children and their families. really as easy as eating eggs for breakfast, fruit and nuts for snacks, chicken salads for lunch and other veggies and lean produce for dinner. No need to get fancy, although Paleo-specific items like almond flour, raw crackers and snack bars are also available. The best part about Paleo: it’s a lifestyle anyone can adapt to. Cordain advises that pregnant women and children should slightly lower their protein intake, but

apart from that, there are no limitations to the shift from everyday eating to a caveman-friendly menu. “People assume that people who eat Paleo are hunting squirrels in the backyard,” Fragoso says.“But that’s not true. I’m more aware of where my food comes from, and I’m more conscious of eating food that is locally sourced. In the end, this is just a more sustainable way of living.” © CTW FEATURES

Children, Adult and Family Mental Health Ser vices In Home Therapy and Skills Training Individual/Family/Group Skills Training Mental Health Behavioral Aide/Rehab Ser vices

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Page 16

Health and Wellness 2012

4 2

Steps to

Looking Better Without Breaking a Sweat

Quick fixes for skin, hair, makeup and style give an extra ego boost to encourage dieters BY DAWN KLINGENSMITH CTW FEATURES

t takes time to see results from exercise programs, skincare regimens and other lifestyle changes intended to make us look and feel our best. And while lifestyle changes are the best way to get and stay slim and preserve a youthful appearance, there are fast and effortless ways to look thinner, younger and healthier.Tasting success right from the start makes it easier to stick with resolutions that will bring about lasting improvements down the line. Here’s a head-to-toe blueprint for instant gratification to complement your long-term nutrition plan.

1. LIGHTEN YOUR LOCKS

Expensive, high-maintenance hair color looks good only as long as you keep it up, but adding subtle highlights or lowlights to the strands that frame your face doesn’t cost much and gives you an overall glow.

“To create a natural look, you want to go only one level lighter or darker than your overall hair color.This will brighten your skin tone,” says image consultant Kelly Zinke, Stoltz Image Consulting, Fort Worth,Texas.

2. FILL IN VANISHING EYEBROWS

Sparse, over-tweezed or graying eyebrows age your face, but penciled-in eyebrows can look even worse.“Thicker, fuller brows are in,” Zinke says.“To achieve this look try a brow tint which uses a mascaralike wand to gently apply color to the brow. Color is deposited on the hair rather than on the skin, creating a more natural look.”

8 9 10 11

chamomile tea bags are both “extremely soothing, and green tea has antioxidants that can help reduce swelling and puffiness,” says dermatologist Dr. Brooke Jackson, medical director and founder, Skin Wellness Center of Chicago.

4. FRAME YOURSELF

3. START YOUR DAY WITH EYES TEA Perk up tired, puffy eyes by gently applying cool, used (or pre-steeped) teabags to closed eyelids for about 15 minutes. Put them in a plastic bag in the fridge and squeeze out the excess moisture before applying. (In a pinch, soak the tea bags in hot water for a minute and then plunge them in ice water before using.) Green or

If you wear eyeglasses, they are as much a part of your face as your nose and lips.They’re also fashion accessories, with new lines introduced seasonally, so just like clothing, they can start to look dated.“Pick a frame color that goes well with your hair color, and don’t be afraid to go for a bit of pizzazz. Add a bit of glam with rhinestones or other accent pieces,” says Zinke, adding that each yearly eye exam offers a relatively inexpensive way to “hip up” your appearance. Antireflective lens coating eliminates glare so people (and See STEPS page 17

Health and Wellness 2012

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Dance students gain many benefits By Jill Hoggard Jill Hoggard Academy of Dance At Jill Hoggard Academy of Dance, our mission is to provide professional dance instruction and instill an appreciation for the art of dance in a safe, high quality studio environment. We encourage students of all skill levels to excel to their fullest potential while having fun and sharing their dance talents in the community. Jill Hoggard Academy of Dance holds a vision that dance as an art is basic to educating our children. We are dedicated to building a future for dance education as art, education and life! Why dance? Dance develops the individual physically, artistically, intellectually, emotionally and socially. Dance students join an artistic family where they develop enduring friendships and nurture a passion for the arts. While having fun, dance students gain many benefits. Dancers develop physically

by gaining balance and coordination through structured physical activity. They learn correct posture and alignment through repetition. Along with this, they develop strength Jill Hoggard and flexibility. Dance promotes athleticism partnered with a kinesthetic awareness. Artistically, dancers acquire an increase in self expression and creativity. Dance promotes a student’s aesthetic awareness and musicality, as well as communication. Dance is also intellectually stimulating in that it promotes critical thinking and problem solving skills. Students gain self-discipline and increased concentration and focus. Time management skills are also important for a dancer to achieve. Emotionally, a dancer develops increased

confidence and self-respect. To experience the joy and excitement that come with dance, a student must be determined and committed to the art. A dancer benefits socially by forming new friendships and respect for others. Dance promotes responsibility in an individual. It also encourages teamwork and tolerance. Dance education inspires good work habits and healthy lifestyle choices. Studies show that a structured dance program enhances academic achievement. Jill Hoggard Academy of Dance promotes an emphasis on technique along with learning a dance or combination. Dancers jump, leap, turn, skip and spin; on the floor and across the floor. Coordination, self-discipline, responsibility, confidence, balance, locomotor skills, meeting friends... dance does it all! The result? Physical health and mental awareness. Jill Hoggard Academy of Dance offers classes for ages two and up,

including: U & Me, Creative Dance, Ballet, Lyrical, Tap, Jazz, Street Jazz, Pointe, Pre-Pointe and two levels of Adult Classes. Jill Hoggard Academy of Dance has two studios with state-of-the-art sprung maple floors, private parking and the “Gotta Dancewear” store. Jill Hoggard Academy of Dance offers classes in August with three performances at the Steele County Free Fair. Fall registration begins August 1st and classes start at the end of August. Jill Hoggard Academy of Dance has also added three competition teams to its repertoire; Junior Competition, Senior Competition and Teaching Assistants Competition. Information is now available! Dance concerts are Saturday, May 5th and Sunday, May 6th at 1:00 PM and 6:30 PM. Tickets are now available at the studio. Check out our website at www. danceowatonna.com. Get healthy, get well... dance!

STEPS: Tips to looking better without breaking a sweat Continued from page 16 cameras) can focus on your sparkly eyes.

8. ELONGATE YOUR NECK

Rid your wardrobe of turtlenecks and high collars because the longer your neck, the thinner you look.“V-necks flatter almost everyone,” Zinke says,“and they create a beautiful canvas to show off chunky necklaces.”

5. GET CHEEKY Don’t try to re-sculpt your face using blush, bronzers or contouring powder. Apply blush so it looks like you’re blushing (but not dying of embarrassment).“You should see your blush, but not where it starts and ends,” says San Diego makeup artist Mary Erickson. Invest in a pro-grade blush brush (the little squared-off ones sold with the compacts tend to produce clownish results) or opt for a cream blush you can apply and blend with your fingers.

9. GIVE YOUR BUST A BOOST

out dieting simply by getting professionally fitted for a supportive bra that lifts your breasts up and off your rib cage.“It will improve your posture and make a dramatic impact on the way you look,”Ashton says. Farther south, a pair of shaping briefs (Gwyneth Paltrow and Oprah Winfrey swear

Look as though you dropped weight with-

Jill Hoggard Academy of Dance

6. PLUMP UP YOUR POUT

You know how black pants make your rear look smaller? What’s true for your hips is true for your lips. Darker colors like reds, purples and browns have a thinning effect while lighter shades of pink, peach and coral will make your lips look pleasantly plump.

7. BRIGHTEN YOUR SMILE “I think people underestimate the impact of teeth on their overall appearance,” says Dr. Jennifer Ashton, co-host of ABC’s The Revolution and author of “Your Body

See STEPS page 19

6 Beautiful: Clockstopping Secrets to Staying Healthy, Strong, and Sexy in Your 30s, 40s, and Beyond” (Avery, 2012).“Drugstore whitening strips work. It’s an easy, quick, cheap thing to do.”

Front Row L to R: McKenna Hansen, Shelby Wolfe, Lauren Hoen, Taylor Atkinson, Kirsten Brenden. Sitting L to R: Melynda Schultz, Libby Ferch Back Row L to R: Jill Hoggard, David Hoggard, Katie Gillespie, Kellie Fischer Not Pictured: Diane Skala

255 22nd St. SE Owatonna • 451-0074 www.danceowatonna.com

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Health and Wellness 2012

2012 Steele County Senior & Caregiver Expo By Anne Pleskonko SeniorPlace

The 9th Annual Steele County Senior & Caregiver Expo will be held on Wednesday, May 2th at the Four Seasons Centre at the Steele County Fair Grounds. The Expo Booths open from 11 am–5:00 pm. This is a FREE EXPO! The EARN (Elderly Advisory Resource Network) has orchestrated the Senior & Caregiver Expo the last nine years and are looking forward to another success event. The Committee members work very hard to put this event together each year. We feel this is a great way to showcase the agencies, businesses and organizations that are in the Steele County area and are very proud providing the Expo each year. The members of the EARN Committee are: Bill Donovan from Allina Hospice & Homecare; Shawn McNulty from Brookdale Senior Living; Edna Ringhofer from

Healthy Seniors of Steele County; Susan Siegle from Heartland Hospice; Karen Hanson from Home Instead Senior Care; Margie Gardner from Just the Nurse; Mikenzi Hebel from New Anne Pleskonko Richland Care Center; MaryAnne Higgins from Owatonna Care Center; Anne Pleskonko from SeniorPlace of Owatonna; Christa Christianson from Sister Kenny Rehab Institute; Mary Fink from the Steele County Clothesline; Debi Finseth from Access for Justice; Amber Aaseth from Steele County Public Health; Melissa Block from Traditions of Owatonna; and Jean Purrier from Valleyview of Owatonna. We are fortunate to have two students from the Owatonna High School Carlos Alba and Jessica Couture.

This is a great opportunity for the community to discover the services, the health and wellness benefits and information that is available for our seniors and their caregivers in the Steele County area. The Expo opens with a Zumba Gold Demonstration at 11:00-11:30 am. At 11:45 am-12:30 pm Our Main Speaker will be Mike Lorentz and he will be discussing “When a ‘Senior Moment’ becomes More”. At 12:45-1:15 pm Amy Scheuerell, Dietitian from Hy-Vee will be talking about “Making Healthy Meals for 1-2 People”. At 1:30 – 2:00 pm Minnesota Senior Games – “What’s it all about”. At 2:15-2:45 pm Deb Schmidt from Help-U-Sell “Changing Economy and Selling Your Home”. At 3:00-3:30 pm Mark Schultz, State Ombudsman. At 3:45-4:15 pm Ali Hilton and Pat Jorgenson from Steele County Humane Society “Planning Ahead for my Pet”. Something new this year, we the

City of Owatonna Police Department will be providing vehicle inspections. Food will be available on site for purchase. Health / Wellness Opportunities – American Red Cross will be holding a Blood Drive from 12 noon – 5:00 pm. Brown Bag Review with a Pharmacist; 60+ Booths; Parking Lot Shuttle; Health Screenings— Blood Pressure, Low Cost fee for Cholesterol, & Glucose; Balance & Strength Checks. Transportation to the Expo from Blooming Prairie, Ellendale & Medford will be provided by volunteers through the Semcac Transportation. Call 866-238-9389. Deadline will be Tuesday, May 1st. Suggested Donation is $5 round trip. If you’d like more information, call Anne Pleskonko at 507-774-7110 and/or MaryAnne Higgins at the Owatonna Care Center at 507-4516800.

9th Annual Steele County Senior & Caregiver Expo Wednesday, May 2nd • 11:00 a.m. – 5:00 p.m. • Cost: FREE!

Four Seasons Centre • Steele County Fairgrounds Discover the Services, Health & Wellness Benefits and Information available to Seniors and Caregivers in Steele County • 11-11:30am Zumba Gold Demonstration • 11:45am-12:30pm Main speaker Mike Lorentz “When a (Senior Moment) Becomes More” • 12:45-1:15pm Amy Scheuerell, Hy-Vee Dietitian • 1:30-2pm Minnesota Senior Games • 2:15-2:45pm Deb Schmidt, Help-U-Sell “Changing Economy & Selling Your Home” • 3-3:30pm Mark Schultz, State Ombudsman • 3:45-4:15pm Ali Hilton/Pat Jorgenson, Steele County Human Society “Planning Ahead for My Pet” Sponsored by EARN (Elderly Advisory Resource Network of Steele County) More information available on the SeniorPlace website: http://ci.owatonna.mn.us/parksrecreation/senior-place

• American Blood Drive 12-5pm • Brown Bag Review w/ Pharmacist • 60+ Informational Booths • Parking Lot Shuttle • Health Screenings— Blood Pressure, Cholesterol, Glucose, Balance & Strength Checks, & Vehicle Inspections Transportation available by calling Semcac Transportation at 1-866-238-9389 Volunteers will be available from Blooming Prairie, Ellendale & Medford (Must call by 12 PM May 1st) Suggested Donation is $500 round trip. Questions? Call SeniorPlace at

507-444-4280

Health and Wellness 2012

What pets can mean to us By Dr. Stephen Krumm, DVM Owatonna Veterinary Services

What do our pets really mean to us? Some in our society are indifferent but many of us rely on our pets in an abundance of ways and in various stages of our lives. From a life stage perspective, we can experience benefits from the cradle to the grave. Children growing up in a household with a pet or on a farm with animals have been found to have much lower incidences of allergies - only 19% versus 33% according to Dr. James Gern, a researcher at the University of Wisconsin - Madison. Gern also found these children to have a much lower incidence of eczema - a common skin allergy condition - and to have stronger immune systems. These children also gain important life values such as empathy

and a sense of responsibility as they learn to feed, exercise and play with their furry friend.

As we age, our pets assist in developing social Dr. Stephen Krumm, DVM interaction and can even act as date magnets - a meow or a wagging tail are natural attentiongetters. To start a conversation, pets can serve as icebreakers. They help us out of social isolation and shyness. For adults, pets have been shown to provide many health benefits. Many studies have shown how pet owners are much less likely to suffer from depression and how pets reduce our blood pressure. According to Dr. Blair Justice, a psychology professor at the University of Texas School of

STEPS: Dress to flatter your body shape Continued from page 17 by Spanx) will complete the gravity-defying effect by reining in your rear and trimming your tummy.

10. SHOW SOME LEG Three-quarter-length skirts and dresses are all the rage in Hollywood, but they only flatter the “super thin” because they accentuate the widest part of the calf, Zinke says. However,“Almost anyone can wear a kneelength pencil skirt regardless of body shape.”

11. WEAR THE RIGHT BOOT. Furry après ski boots are neither sophisticated nor flattering to most figures. And unless you’re tiny, tucking skinny jeans into tall boots will make your rear end loom large. “To create the proper proportions, be sure to wear a longer shirt with skinny pants tucked into boots,” Zinke says.“A wider pant works better with a shorter top and a higher heel.” © CTW FEATURES

Pets Enrich Our Lives In Many Ways At Owatonna Veterinary Services, we provide dedicated and compassionate healthcare, surgery and dentistry for your pet.

185 28th Street NE | Owatonna Dr. Stephen Krumm 507-451-0960

Public Health, stress can harm the immune system via chemicals like cortisol and norepinephrine. Justice also says that playing with a dog, like any other enjoyable activity, can increase levels of serotonin and dopamine - nerve transmitters known to have pleasurable and calming properties. Later in life, our pets continue to provide exercise and companionship. Many of my older clients have told me that their pet helps them remember to take their own daily medications when their pet reminds them it is feeding time. Heart attack patients with pets have been shown to survive longer. Male patients have lower triglyceride and cholesterol levels. Alzheimer patients have fewer anxious outbursts. And the list goes on! Our pets offer us immeasurable

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emotional benefits. Dogs accept us as we are no matter how life is treating us. They give us unconditional love and will never let us down. They ease our loneliness when family and friends aren’t around. Just think of a cat’s purr and your stress level drops. Pets give us a reason to get up in the morning. They make us smile even when they might annoy us. Even now, my cat Lizzie is doing her best to both block my view of the monitor and make the keyboard inactive by sitting on it. What do our pets really mean to us? They benefit us in many aspects but they do seem oblivious to their value. Our mere presence is all it takes to start a loud purr or a tail wagging. They ask for little but give so much!

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Health and Wellness 2012

YUEN Method - Full spectrum living Submitted by Guse Guse Yuen Method

Without a doubt, we live in a world where we want and expect instant gratification and results. We have become used to the idea of having immediate responses to many of our desires. Changes take place within our environment whenever we push a button, turn a key, or click the mouse on our computer. Should we expect anything less from our health? Our minds and bodies have the potential to undergo changes faster than any equipment made by modern technology. Only our

knowledge, our imagination, and our ability to utilize what we have limits us. The Yuen Method™ Full Spectrum Living technique is a form of Chinese Energetic Medicine that has taken ancient Chinese healing and combined it with a blending of modern western knowledge including anatomy, physiology, structural analysis, energetic technique, quantum physics, Qi and Shen Gong Training. Dr. Kam Yuen D. C. developed his Yuen Method Of Chinese Energetic Medicine after a lifetime of study in the martial arts, working as a structural engineer,

a Doctor of Chiropractics, and studying nutritional therapy and homeopathy. The premise of the Yuen Method Chinese Energetic Living technique is that your body functions like a computer. You are either on or off, strong or weak to any given issue. Pain is a sign that something is wrong with the flow of energy in the body. Humans are multi-faceted beings with multiple levels of consciousness. The Yuen Method works to make sure that all levels of consciousness are congruent so that pain may be eliminated immediately and goals attained. This is achieved by zeroing in on the root causes of

pain or dysfunction and making energetic “corrections,” thereby alleviating the condition with amazing speed. Dr. Yuen invites you to meet and master the challenge of energetic living. In a fraction of a second you can change your beliefs regarding illness and limitations as well as the true possibilities of healing and the time it takes to accomplish it. Learn the simple energetic techniques that take the mystery out of healing and say good bye to your former self. The results are nothing less than spectacular.

Children’s Social and Emotional Health Important for School Readiness plays a large role in their ability to transition smoothly into kindergarten. It is important for The days of focusing on just children to learn to adapt to new reading, writing and arithmetic situations, identify and manage are long gone at Wee Pals Child their emotions and demonstrate Care Center in Owatonna. an ability to trust in adults. In Children who attend not only addition, children between the learn their ABCs and 123s but are ages of 3 and 5 should be asked also exposed to a wide variety of to begin to take responsibility activities geared at developing for themselves. For example, a their self-esteem, relationships preschool age child should begin and emotional health. to follow a routine, abide by rules Studies show that the social and and respect their environment. emotional health of children By Jenna Herzog Wee Pals Child Care Center

YUEN METHOD Yuen Method’s goal is to educate and inform everyone on this planet of this realistic method that minimizes the need for drugs, surgery, and long term therapy. Aging is a treatable disease and state of mind. By using this methodology, rejuvenation and longevity can be achieved. You don’t have to live with Arthritis, Fibromyalgia, Carpal Tunnel, Headaches, Migraines or other Chronic Pain. Experience the fastest method in the world for eliminating pain today by using Chinese Energetics.

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world. A teacher may use this time to stress respect of others, sharing, responding to emotions properly and conflict resolution. Developing these skills early is proven to help shape successful learners in elementary school. The children building a tower out of blocks today are our future engineers, accountants and teachers. Giving them a leg up on the competition is best not only for them but for all of us.

Your child can join in on the fun this summer!

Full Spectrum Living

Pain Elimination by GUS

Perhaps the most important part of any child’s day is their “play time”. During this time children are continuously learning. For example, when two children work together to build a tower out of blocks they are learning teamwork, counting, creative problem solving and even a bit about structures. It is important to let children explore, create and improvise to learn more about themselves and their

GUSE

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Health and Wellness 2012

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Healthy or not? CashWise Natural Foods Department By Bethany Reyant Natural Foods Manager

Diet Soda may make you fat according to two studies presented at the American Diabetes Association meeting. Researchers at the center followed 474 diet drinkers for almost 10 years. They found that their waists grew 70 percent more than non-drinkers. Specifically, drinking two or more diet sodas a day busted belt sizes five times more than people who avoided the stuff entirely. The other study had mice eating the popular sweetener aspartame found in many popular diet products. After three months, the mice had higher blood sugar levels than the mice eating normal food! Researcher and co-author Sharon Fowler said artificial sweeteners could have the effect of triggering appetite but unlike regular sugars they don’t deliver something that will satisfy the appetite. Cravings for real sugar may happen afterwards. Alternative choices for low sugar drinks are: brewing your own unsweetened tea, unsweetened almond milks, and fresh squeezed vegetable juices. Contrarily, drinking beverages containing high fructose corn syrup, sugar and fruit juice has been hypothesized to be a cause of insulin resistance, obesity and elevated LDL cholesterol and triglycerides. In preliminary research, fructose consumption was correlated with obesity. Try curbing your sugar cravings with a shake containing high quality Whey Factors® Protein which contains no growth hormones or artificial ingredients and is microfiltered, not heated or isolated protein. Adding Chia seeds to

your hot or cold (low sugar) breakfast cereal may also help with blood sugars, weight loss and energy. Take a look at 60 Minutes Overtime Bethany Reyant if you missed it on April 1st: Is Sugar Toxic? and Sugar and Kids: The Toxic Truth. Coconut Oil may help reverse Alzheimer’s. Dr. Mary Newport explained that her husband’s disease was like a ‘diabetes of the brain’. The cells of the brain were no longer accepting glucose but she found they would accept ketones; coconut oil being a good source. After taking the oil, he retested “The clock test”(printing a time clock on paper) and improved significantly. He also improved both emotionally and physically. Coconut oil is also a wonderful oil for improving the HDL cholesterol, is a natural antibiotic, an instant energy source for athletes, and helps control viruses. It has been shown to benefit people with Parkinson’s, ALS, epilepsy, dementia, schizophrenia, and autism. See the video on www.cbn. com/media/player and search Dr. Mary Newport to watch video. “Nix the 6 and eat the 3.” Omega 3’s are essential fats that we need from diet, but Americans are eating too few. NIH (National Institutes of Health) Pubmed study estimated consumption of soybean oil increased 1000 fold from 1909 to 1999. Omega 6 sources include soy and other vegetable oils found in potato chips, french fries, snack crackers, cakes, cookies, doughnuts and many

more processed foods. Omega 3 sources are found in any seafood and fish especially deep sea fish like salmon, tuna and sardines. Many of us do not meet recommendations of eating fish 2 -3 times a week and/or are worried about contaminants in the fish. Taking Nordic Naturals fish oil in the natural triglyceride form and third party tested for purity and freshness verses the ethyl esther form found in other brands and prescriptions is 70% more easily absorbed; study taken from ncbi. nlm.nih.gov/pubmed/21063431. Omega 3’s are excellent for many conditions including: chronic inflammation, athletes with Delayed Onset Muscle Soreness, sustaining attention, increasing reactivity, decreasing

anger and anxiety, heart health and depression and mood swings. Concussion and head injuries are being researched using omega 3, see brainhealtheducation.org. Recommended dosages range from 1.5 - 4 grams of EPA plus DHA per day. Go to fastlearner.org for more on this subject. Watch: Hungryforchange.tv A documentary film in making simple additions to your life and improving your health with the world’s leading experts in Nutrition and Natural Medicine. The Ultimate Video to get you Motivated! Watch video and receive a free 10 step action plan!

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Health and Wellness 2012

ASK THE EXPERT: DR. JOHN RATEY

The body craves activity when the brain resists. Is there a way to wire our brain into craving and enjoying this exercise as well?

Author of 'Spark: The Revolutionary New Science of Exercise and the Brain' talks about the cognitive benefits of vigorous physical activity By EPHRAIM TUCHO CTW FEATURES

or those that think the healthy benefits of physical activity are limited to physical conditioning, they may be surprised to learn that the true benefits of exercise are for the brain.This is the position of Dr. John Ratey, author of “Spark:The Revolutionary New Science of Exercise and the Brain” (Little, Brown & Co., 2008) who says,

“Building muscles and conditioning the heart and lungs are essentially side effects. I often tell my patients that the point of exercise is to build and condition the brain.” Here, Dr. Ratey shares some of his thoughts on the impact of exercise on the brain and how we can wire our brain to overcome the resistance.

What improvements will someone see in their

mental capacities once they start exercising? What the exercise does is that it makes learners better at learning. It improves the attention system, it improves the motivation to stick with it. It lowers impulsivity. You’re less jumpy in a cognitive situation. It reduces anxiety, and all those things make for a better learner. For the brain, for 100 billion nerve cells, [exercise] optimizes it to grow, and that’s the only way to learn things.

COMPASSIONATE HEALTH CARE FOR THE ENTIRE FAMILY Monday – Thursday 8:00 a.m. - 5:30 p.m. URGENT CARE 8:00 a.m. - 8:00 p.m. 7 Days a Week

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That’s the way we encode information.The brain becomes better conditioned. Synapses get pushier, make more neurotransmitters and

make more receptors. We get our brain cells ready to learn. If our brain cells don’t grow, we don’t learn.

The resistance is there. Other than once you get to a point of being so keyed into it, you get on a regular schedule.The ultimate best way is to do it with someone and to have fun with it. That is the best way to get you going and keep you going. After a while, the best way to get wired is to have something that’s fulfilling and drawing enough and motivating enough on its own.There comes a time for those who make it to about 3 months, it’s very hard for them to stop a regular routine.

Is wiring the brain an additional challenge

# Your

See EXPERT page 23

News Source in print & online

Owatonna.com

Health and Wellness 2012

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Health care access for our children brings peace of mind By Deb Knutson Steele County

We all want our children to have a regular healthcare provider, dental care and access to prescription drugs. Preventive medical exams lead to early diagnosis and treatment of conditions that threaten children’s health. Regular dental exams help prevent tooth pain and sleepless nights! Child and Teen Checkups The purpose of the Child and Teen Checkups Program (C&TC) is to provide comprehensive health care for children and teens, birth through age 20, who are enrolled in Medical Assistance (MA) or MinnesotaCare. The overall purpose of the C&TC Program is

to improve the health of eligible children and teens and reduce the negative impact of health problems. Checkups Help Kids Stay Healthy! When your child or teen is sick, you take him or her to the clinic. But children need regular checkups even if they don’t seem sick. Your child or teen could have health problems that you can’t see. Sometimes a child or teen will share important information with a healthcare provider that they are hesitant to share with parents. We all want our kids to do their best in school and in life! At a Child and Teen Checkup the healthcare provider will do a complete physical which includes assessments of:

EXPERT: Exercise means pushing beyond your limits Continued from page 22

for people who recently started losing weight or does the same challenges present to those who have exercised regularly in the past? It’s very hard to start. One of the things we know now is that for very obese people the way to get them to start is probably by lifting weights; small curls or lifting things above their heads.They will be able to see a change in their strength and they will be able to see it immediately.They can see themselves getting stronger and they can get closer to walking and aerobics. Walking is nice, but exercise really means pushing beyond your limits. Walk more than you usually do.You have to see a change.That’s why going to a gym is good because you can see a change easier. Then you really want to push yourself. until you’re out of breath and you are willing to push yourself. But people tend not to push themselves.

In your book you recommend aerobics and tennis for conditioning both the body and the brain. Are there any other activities you would suggest? How intense should the activity be?

Overall, I’d say best exercise is dance. Vigorous kinds of dance involve so much, so many muscles, as well as the brain, and that’s the trick. What we know is the best results come from exercises that involve coordination and learning challenges. In dance you have to concentrate on the steps and you have a partner and it adds an overall degree of complexity.The more vigorous dance the better. I think the ideal [for an activity] is probably something that gets your heart rate up to 90 percent of maximum for a short period of time

We know what can happen when we don’t exercise our physical muscles but what effects would a lack of exercise have on our brain? I think if you exercise, your level of fitness is going to change your level of cognition.You’re not going to have that acute burst like you’ve had in the past. Getting to a point where you don’t need exercise is not real. People need to continue to exercise throughout their lives. Your cognition goes down as you get older and it goes down pretty quickly. © CTW Features

• Social and emotional development • Height and weight • Hearing and vision • Shot records – teens need shots through age 18. Raising a family can be stressful! A healthcare provider can also answer parents’ questions about the stages children and teens go through and offer effective ways to guide and communicate with them. Dental checkups are also a benefit of MA or MinnesotaCare. A baby’s very first exam should be when the first tooth comes in and no later than 12 months of age. Children may go to the dentist every 6 months for routine assessments through 20 years of age. Children/teens may see a dentist more often if there are

concerns. Steele County Public Health staff can help you find an interpreter or transportation to medical or dental appointments. You can sign up for WIC: a nutrition and supplemental food program for pregnant women and young children. If you are enrolled in MA or MinnesotaCare, remember to keep your contact information up to date. This ensures that our brightly colored C&TC mailings arrive on time! These envelopes contain reminders for your child’s preventive Child and Teen Checkups and age-appropriate information on health, safety, and parenting. We wish you and your family good health!

Is My Teen OK? I’m worried my teen is experimenting with alcohol...maybe drugs. My daughter has lost a lot of weight. How much is too much?

Regular Child and Teen Checkups (well-child visits) at your clinic and dentist are important! Why? Because we want healthy kids who can do their best in life!

• Medical or dental issues can be found early and treated before they become real problems. Child and Teen Checkups are a benefit to children, birth through age 20 who are eligible for Minnesota health plans such as:

• Medical Assistance • Blue Plus • MinnesotaCare • South Country Health Alliance QUESTIONS? CALL

STEELE COUNTY PUBLIC HEALTH 507-444-7650

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Health and Wellness 2012

Think Distracted Driving Doesn’t Impact Owatonna?

Think Again! • Between 2008 – 2010 in Steele County alone, 40% of all traffic-related deaths and 30% of all serious auto accident injuries were tied to distracted driving.** • Driver distraction resulted in 208 deaths and nearly 26,000 injuries in Minnesota in the last three years. Annually, distracted driving is a contributing factor in 25% of all Minnesota vehicle crashes.** • When texting, drivers may take their eyes off the road up to 4.6 of every 6 seconds; equivalent to traveling the length of a football field at 55 mph without looking up.**

Help us keep our families, friends, and neighbors safe. For a free copy of “In the Blink of an Eye,” an eye-opening video that shines a light on the dangers of distracted driving, email your name, address, and phone number to clientcontactcenter@fedins.com or call 1-888-507-3030, Monday through Friday, from 7 a.m. to 6 p.m. This video is provided by Federated Insurance. To learn more, visit us online at www.federatedinsurance.com.

Federated Mutual Insurance Company • Federated Service Insurance Company* • Federated Life Insurance Company Home Office: 121 East Park Square • Owatonna, Minnesota 55060 • Phone: (507) 455-5200 • www.federatedinsurance.com *Federated Service Company is not licensed in the states of NH, NJ, RI, and VT. **State of Minnesota Department of Public Safety News Release, “No LOL Matter—Extra Texting, Distracted Driving Enforcement April 19,” by Bruce Gordon, Director of Communications, April 16, 2012