Maximum Living August 2011

August/September 2011 FREE

How much exercise is enough?

Get creative with sandwiches!

Volunteering an hour can change your view

7 lessons to learn from children Crossword and sudoku puzzles

FIND OUT MORE ABOUT COVER ARTIST DIANA PAPPIN INSIDE: PAGE 2.

Maximum

LIVING

August/September 2011

A WELLNESS MAGAZINE FOR WOMEN

ON THE COVER

Puzzles

ABOUT THE ARTIST: DIANA PAPPIN

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Diana Pappin is probably most often recognized in her roles as a member of Richmond Common Council and executive director of resource development at Ivy Tech Community College.

But on her own time, the Richmond resident enjoys taking photos of just about anything.

The evolution to digital photography has only strengthened her interest in recent years.

“I have always loved photography, but found it to be a very expensive hobby,” Pappin says.

“When one processes 12 rolls of film and only keeps three or four pictures, it gets to be very expensive. A digital camera removed this problem. Family and friends already knew of my love for photography but a commitment to make a photograph a day and share them on Facebook enabled a wider audience to see my pictures.”

To enhance her skills, she participated in seminars with Rick Honan and has been mentored by local photographers Jim Hair and Jim Johnson.

“My goal is to share a story or see an item differently and share that in my photographs,” she

August/September 2011

Diana Pappin enjoys taking photos around the area.

says. “And then of course there is always just the old snapshot that needs to be taken that has no artist value.”

Pappin’s pictures have been on display at the Preble County Fine Arts Center, two juried art shows at Minnetrista (Muncie) and a juried show at the Richmond Art Museum. She also received one of the top awards at the 2010 Whitewater Valley Annual Art Competition at Indiana University East.

One of her photos has been shown this summer in the juried Healing Art show at McCulloughHyde Memorial Hospital in Oxford, Ohio.

Pappin’s interest in art isn’t just visual. She also serves on the Richmond Symphony Orchestra Board of Directors.

in this issue • Sister reflects on Alzheimer’s. 4 • Tips for bathing Alzheimer’s patients. 7 • 1 hour can change view. 8 • 7 lessons to learn from kids. 10 • 6 quick tips for health. 14 • Get creative with sandwiches. 15 • How much exercise is enough? 16 • My Plate offers guidance on food. 19 • Housework can be a workout. 21 • Local events calendar. 22 • Appreciate the ones you love. 23

SHARE YOUR ADVICE If you’d like to contribute quick tips or thoughts on health, saving money, caregiving or other topics of interest to local women, please send them in care of Millicent Martin, Maximum Living, 1175 N. A St., Richmond, IN 47374 or to mmartin@pal-item.com.

Information will be considered for publication in future issues.

PALLADIUM-ITEM MEDIA GROUP MILLICENT MARTIN, Editor (765) 973-4468

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mmartin@pal-item.com

JUSTIN ASHBAUGH, Creative Director (765) 973-4448 | jashbaug@pal-item.com

STEVE KOGER AND JOSHUA SMITH, Photographers (765) 973-4487 | skoger@pal-item.com and jossmith@pal-item.com

ADVERTISING SHARON BRANDLEY, Retail Advertising Manager (765) 973-4442 | sbrandle@pal-item.com

CONTACT US

EDITORIAL: For comments about editorial content or suggestions for the next issue, contact Millicent Martin at (765) 973-4468.

ADVERTISING: To advertise, contact Sharon Brandley at (765) 973-4442.

SUBSCRIPTION: To request additional copies of the magazine, contact Heidi Lipscomb at (765) 962-1575.

© 2011 Maximum Living The wellness and spirituality magazine for women is a product of the Palladium-Item Media Group. These materials are the sole and exclusive property of the Palladium-Item Media Group and are not to be used without written permission.

August/September 2011

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A sister is a sister, but through Alzheimer’s I’m losing her twice I always felt blessed to have her as an older sister. I couldn’t have asked for a dearer one. Not all sisters have good relationships, but we did.

Funny thing is we often were mistaken as twins. We looked somewhat alike, had the same coloring and same build. Not too complimentary to me, as she is 12 years older, but maybe a tribute how women in our family age.

This aging part is why I feel such grief now. Aging doesn’t necessarily bring Alzheimer’s, but it did with my sister. Her advancing Alzheimer’s crushes my heart day in and day out.

COLUMN She is the first one in our family to be afflicted. I listen with

BY JUDY interest every time some breakthrough is discussed. The MARTINamount of current research given to the condition is heartURBAN ening and I believe we’ll know more in time.

A sister will always be a sister, but the sad thing is she is lost to me in the sense of being the sister I had. Oh, she is still here, but then she is not here. I still visit a couple times a week when I’m lucky.

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She always seems delighted to see me and does still know me. This makes me happy. We can take heart in that many Alzheimer’s patients are happy. They live in a place apart.

The other day, in my thinking about her and how I could possibly help, I had an epiphany. I still had a sister. I need to visit because she needs company and stimulation. It’s not about me. I need to push back thinking I won’t go because we can’t have a real conversation anymore. We can’t laugh over some dumb

thing we’ve done, can’t discuss genealogy, clothes, make-up, food, travel or anything substantial. I need to keep going even if I am asked the same question many times in short sequence, even if my kids are a distant memory to her.

Some days I ride with this epiphany, but some days I look into lackluster eyes once sparkly brown and I want my sister back. I want her back real bad. I ask why she had to succumb in this way. She did nothing to deserve it. She was the best possible Christian.

CONTINUED ON THE NEXT PAGE

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Down deep I know better than ask why. I know wisdom and peace call for acceptance. I’ve lived long enough to know even though God is good, we can feel bad. I mumble life is fair but not equal.

And sometimes I wonder if it is even fair.

What though am I really learning as my sister and I travel this journey through her disease? We can’t recreate the past. The only thing I can do is try to help her as her family shapes her own future. I’ve learned a person can do all the prescribed things to stave off Alzheimer’s and still develop the condition. I’ve learned it can be slow or fast and sometimes we wish it were faster. Or sometimes we wish it were slower. There are no winners here.

I worry about her because she still sprints off in her old TransAm now and then. Her children haven’t come to a satisfactory solution for this dilemma. Or for her dilemma overall. Kids view things with different lenses, it seems. I worry she doesn’t eat well and know she would not, except for Providence’s placing a precious, caretaking brother next door. Health problems get no attention. Safety concerns are ever present.

In fairness to her family, I must say my dear sister has always been one stubborn little lady and

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this stubbornness gets in the way of those wanting to help. I also believe the condition itself lends an irrationality, which families find greatly challenging. I’m also realizing what hard decisions a family must make when a member has Alzheimer’s.

I have lost the sister I had and for this I grieve.

I know I will lose her physically someday and will grieve again.

Help is abundant for caregivers. Richmond and Muncie have several quality Alzheimer’s units. I worked in one such unit for a year and learned how the disease of Alzheimer’s robs a personality.

I also learned of the commitment of health professionals to this type of patient.

Support groups are found in both towns. I won’t try to list all the available resources at the risk of omitting one, but if you Google your inquiries, you’ll find much information. There is even an online support group (again Google) and the web site www.alz.org also has helpful information. Or call (800) 272-3900 to learn more.

Judy Martin-Urban of Muncie writes Christian fiction and inspirational non-fiction. She can be reached at urbanski4u@aol.com, www.judeurbanski. com and judeurbanski.blogspot.com.

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Tips for bathing Alzheimer’s patients Gannett

Bathing a person with dementia can be difficult at times for a caregiver.

The person might feel it is an invasion of privacy or forget what bathing is for and become uncomfortable. Or the person might resist or avoid bathing, believing he or she “just bathed.”

Hygiene is important and vital to keep the person well. Allow a person with memory loss to do as much as possible himself and assist as needed.

Make sure the person feels safe, relaxed and warm during bathing to ensure the process goes as smoothly as possible.

Here are tips to make the process easier: Know his or her abilities. ∂ Can he or she see clearly and find the bathroom? ∂ Is he able to sense water temperatures? ∂ Does she prefer a bath or shower? ∂ How easily can she move? ∂ Does he understand the bathing process?

Be prepared. ∂ Gather necessary items in advance. ∂ Fill the tub with 2 or 3 inches of warm, not hot, water. ∂ Use large towels for warmth and privacy. ∂ Hold a washcloth over eyes to prevent soap from stinging. ∂ Ensure products are easy to reach. ∂ Keep the person warm before, during and after the bathing experience. ∂ Allow additional time.

Focus on the person. ∂ Allow for choices: “Bath or shower today?”

“Now or in 15 minutes?” ∂ Offer praise. If the person resists, just try later. ∂ Respect his or her dignity and privacy. ∂ Have a familiar person of the same gender help if he/she feels uncomfortable or resists bathing. ∂ Pad the shower seat or cold surfaces and remove or cover mirrors that can distract. ∂ Make sure the person has a job: “Would you please help me hold this bottle?” ∂ Be gentle and flexible.

Adapt the process. ∂ Set a regular time and routine for bathing at the best time of day for the person. ∂ Give clear, simple instructions: “Take the soap,” “Wash your arm.” ∂ Guide her actions or demonstrate for her. ∂ Use a bench or bath chair and shower wand for bathing ease. ∂ Make sure the person’s genitals and folds between skin are washed. ∂ Use a washcloth to make hair washing simpler.

Simplify. ∂ Sew pockets in washcloths for soap. ∂ Use multi-purpose gel for body and hair. ∂ Use special soap that does not require rinsing. ∂ Use a nylon net sponge for easy suds.

Consider alternatives. ∂ Wash one body part each day. ∂ Shampoo hair on a different day or use beautician services instead. ∂ Sponge bathe the person between showers and baths or do “spit baths” — washing up in the sink if your loved one feels more comfortable. ∂ Do not run the water while the person is in the bath if the sound is disorienting or causes fear.

Remember after-bath care. ∂ Pat dry versus rubbing the person dry, making sure all folds and areas are completely dry. ∂ Check for sores and rashes; apply moisturizing lotion to keep skin soft. ∂ Use talcum powder in folds of skin to protect the skin and baking soda under arms if they are unable to use deodorant. ∂ Put on fresh clothes.

Keep bathing safe. ∂ Never leave the person alone in the bathroom. ∂ Check the water temperature for safety and to avoid scalding. ∂ Make sure there are no puddles on the floor. ∂ Use colored tabs on hot and cold faucets (blue for cold; red for hot). ∂ Install grab bars and put down nonskid mats or decals in the tub area.

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Louise Ronald stands on the canvas she worked on as a volunteer at Richmond Civic Theatre. Photo by Carvin Rinehart

1 hour can change view My primary responsibility at the Palladium-Item is to design pages.

But before a page can be put together, a whole series of decisions must be made: Which story will be on which page? Which story will get a bold headline? How many stories need to begin “above the fold” — the part of the paper people see when it is folded and placed on a shop counter or in a vending machine?

These big decisions are made in a group meeting every afternoon.

That meeting takes place early in my workday. Once the big decisions have been made, there are hundreds COLUMN more things to do to. And that’s just

BY LOUISE for layout — one tiny piece of the RONALD 24-hour process that results in a daily paper.

Most people I talk to have never considered that process until I begin to describe it.

This is hardly unique to my job.

How often do we think about everything that goes into bringing a loaf of bread to the table?

8 | Maximum Living

How often do we walk through a department store and wonder why it is that coats are displayed here and shoes over there? We are familiar with the end product — toast for breakfast or the purchase of a new jacket — but rarely aim our thoughts at what went into making those things possible.

It is simply awesome to consider the complexity and effort involved.

Even more so when the effort is voluntary.

In June, I heard about an opportunity to help paint backdrops for the Richmond Civic Theatre production of “Joseph and the Amazing Technicolor Dreamcoat.” For about a year now, I’ve been writing the RCT reviews for the paper, so I thought it might be fun to see behind the scenes, as it were.

So I spent a little over an hour one Thursday afternoon putting aqua lines in the night sky over the desert.

Here’s what I found out.

Those backdrops are BIG. The stage at the Murray Theatre doesn’t seem that huge when you’re sitting in the audience, but when the canvas is

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spread out on the floor, it is enormous. Big enough that it took more than an hour to do my tiny task.

Designing the backdrops — and getting them ready for people like me to come in and paint — takes enormous skill. The “Joseph” scenery was designed by artist Carvin Rinehart, the only other person on the painting crew that Thursday afternoon.

The desert was already sand-colored and the sky was already blue. Lines had been painted in the desert and circles in the sky. Our job that day was to add “stitch” lines. As Carvin explained it, the scenery was supposed to look as though it had been sewn together by hand. So my aqua lines through the circles were thread marks. When I finished and got ready to head home, Carvin was starting on adding starlight in the middle of each circle. And that was just ONE of the backdrops, which were just PART of the scenery.

The volunteers, like Carvin, who devote their time and effort to productions like this seem to truly love it. Relatively few people were at the theater that afternoon, but the ones who were stopped by to see how things were going with the backdrop. I’m not sure how they were involved, but their passion for the play was palpable. I could

Arbor Trace’s

tell they were longtime RCT enthusiasts. But I needn’t have felt sheepish about being a first-timer who had only an hour or so to spare. They were welcoming and grateful.

When I went to the show, I could barely see my aqua lines. Did they make the backdrop look hand-sewn? I couldn’t even tell. Did the scenery as a whole look spectacular? Yes. And complicated in its simplicity. As did the costumes, and the costume changes, and the hair, and the makeup — not to mention the dancing and acting and singing and orchestra and layer upon layer of effort expended not only for the audience but also for the sheer love of putting it all together.

Sometimes life in east central Indiana can seem a little constricted. It can be difficult to expand our horizons — especially when time and/or money are tight.

But it only took an hour or so to convince me that there is a lot of new experience to be mined right here. It just takes digging a little deeper into the complexities that surround us.

Could lead to buried treasure.

Louise Ronald is a copy editor for the PalladiumItem.

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August/September 2011

EQUAL HOUSING OPPORTUNITY

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7 lessons to learn from children If life today were as effortless for adults as it is for some children, I am sure we would have better health, less stress and improved relationships. Think about it: Adults don’t get regular afternoon naps, rarely eat cookies without feeling guilty and get no spring break from work and responsibilities.

Children can teach adults valuable lessons about living more enjoyable lives. Try these tips today!

Laugh more

Laughter is nature’s stress buster. It makes us feel good! It releases a combination of hormones and chemicals that have positive effects on our system. Laughter reduces stress, lowers blood pressure, lifts depression, boosts our immune systems and more. Laughter and smiles are enjoyed best when shared with others. Spending time with children is one way to increase our playfulness and enjoy our lives.

Bounce back after setbacks

Children are amazingly resilient! They only stay distraught from mistakes temporarily, whereas some adults remain down and defeated long after a disappointment.

It’s important to learn lessons during tough times, but remember to bounce back and keep your eyes on the positive possibilities tomorrow might bring.

Write your own story

The choices you make today will write your story. If you were to paint a picture of your ideal life, who and what would be in it? You can start moving that way simply by making decisions about what story you want your life to tell. Paint it with brilliant colors and learn some lessons from children along the way.

COLUMN

BY SUSAN GILLPATRICK

Live in the moment

Have you ever noticed how kids don’t get stressed about their future? They don’t worry about what is yet to come. They live in the moment. They enjoy life today and soak in all that it has to offer. Children aren’t consumed by the past, unlike many adults. Adults carry guilt, sorrow and stressors from yesterday and yesteryear into our present lives. This robs us of the gifts within the present.

Susan Gillpatrick, M.Ed., LPC, CTS, is a crisis specialist for Centerstone, which offers services in the Richmond area. She may be reached at susan.gillpatrick@centerstone.org. Centerstone, a not-for-profit provider of community-based behavioral health care, provides a range of programs and services for children, adolescents, adults, seniors, and families living with mental health or addiction disorders. If you or someone you know needs help, contact Centerstone at 888-291-4357 (HELP).

Have fun friends

Remember your best buddies from your school days?

You would wake up with anticipation of seeing them and being with them. Adults must also have core friendships that encourage, support and contribute to a healthy and fun life. Seek fun friendships that will add enjoyment to your life.

Go with the flow

Many adults need to take a huge chill pill. We need to tone down our super-serious minds and learn the calming benefits of simply going with the flow. Everything doesn’t have to be planned in minute-by-minute detail. There are many surprises to be discovered when we open ourselves up to them by being flexible and less serious. Go with the flow and enjoy the breather!

See the good in people

Children are not critics of others, but rather tend to see the good in people. Sadly, many adults have pessimistic views of others and have a keen eye for the faults in others. Try to assume the good in people, and don’t become distracted by the people and things you can’t control.

Share with others the good you see!

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Poll: Upbeat baby boomers say they’re not old yet The Associated Press

WASHINGTON — Baby boomers say wrinkles aren’t so bad and they’re not that worried about dying. Just don’t call them “old.”

The generation that once powered a youth movement isn’t ready to symbolize the aging of America, even as its first members are becoming eligible for Medicare. A new poll finds three-quarters of all baby boomers still consider themselves middle-aged or younger, and that includes most of the boomers who are ages 57-65.

Younger adults call 60 the start of old age, but baby boomers are pushing that number back, according to the Associated Press-LifeGoesStrong.com poll. The median age they cite is 70. And a quarter of boomers insist you’re not old until you’re 80.

“In my 20s, I would have thought the 60s were bad, but they’re not so bad at all,” says 64-year-old Lynn Brown, a retired legal assistant and grandmother of 11 living near Phoenix in Apache Junction, Ariz.

The 77 million boomers are celebrating their 47th through 65th birthdays this year.

Overall, they’re upbeat about their futures. Americans born in the population explosion after World War II are more likely to be excited about the positive aspects of aging, such as retirement, than worried about the negatives, like declining health. A third say they feel confident about growing older, almost twice as many as find it frustrating or sad. Sixteen percent report they’re happy about aging, about equal to the number who say they’re afraid. Most expect to live longer than their parents.

“I still think I’ve got years to go to do things,” says Robert Bechtel, 64, of Virginia Beach, Va. He retired last year after nearly four decades as a retail manager. Now Bechtel has less stress and more time to do what he pleases, including designing a bunk bed for his grandchildren, remodeling a bathroom and teaching Sunday school.

A strong majority of baby boomers are enthusiastic about some perks of aging — watching their children or grandchildren grow up, doing more with friends and family, and getting time for favorite activities. About half say they’re highly excited about retirement. And boomers most frequently offered the wisdom and knowledge accumulated over their lives as the best thing about getting older.

About half predict a better quality of life for themselves than their parents experienced as they aged.

“My own parents, by the time they were 65 to 70, were very, very inactive and very much old in their minds,” says Brown.

So they “sat around the house and didn’t go anywhere.”

“I have no intentions of sitting around the house,” says Brown, whose hobbies include motorcycle rides with her husband. “I’m enjoying being a senior citizen more than my parents did.”

Almost all baby boomers — 90 percent — have tried to eat better. Three-quarters say they’re motivated more by a desire to improve their health than their appearance. Most boomers — 57 percent — say in the past year they’ve taken up a regular program of exercise. About the same number do mental exercises, such as crossword puzzles or video games, to stay sharp.

Sixty-four-year-old Loretta Davis of Salem, W.Va., reads and plays games on her computer and takes walks.

Diabetes and hypertension keep her focused on her diet these days. “I wish I had been more conscious of what I was eating earlier in life,” said Davis, who worked in a grocery store, a factory and an ice cream shop before being disabled by polio in the 1980s.

But Davis says getting older doesn’t bother her: “I’m just glad to still be here.”

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quick tips Making small changes like these can have a big impact on your well-being.

Sunscreen Enjoy the summer sunshine but remember to protect your skin when you are outside, even on cloudy days. Always use a sunscreen with an SPF of at least 15. Apply 30 minutes before sun exposure and reapply frequently.

Take the sting out A paste made of baking soda and water applied to a bee sting can help reduce the inflammation.

Meat tenderizer works well, also.

Watch the sodium Many people are advised by their health care provider to reduce the sodium in their diet. Reading food labels can help you determine your daily intake. According to national standards anything less than 140 milligrams per serving is considered low sodium.

Acetaminophen The pain reliever acetaminophen is a safe and effective medication when used as directed. However, more than 600 over-the-counter medications contain acetaminophen.

Read labels very carefully to make sure you are not exceeding the recommended daily allowance. Too much acetaminophen can cause severe liver damage.

Water intake How much water do we need? We have all heard the guideline of eight 8-ounce glasses of water per day, when in fact, there is no scientific basis for this guideline.

Different people need different amounts, depending upon physical activity and health status. As a general rule, signs of a well-hydrated person include: » Pale yellow or colorless urine » Quenched thirst » Feeling well Know your medication For each medication you take, you should be able to explain: The brand name and the generic name. The dosage you are supposed to take. The common side effects and how to manage them. When to call the doctor for problems.

Source: Pat Murrah, community benefit coordinator for Reid Hospital & Health Care Services

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Get creative with sandwiches Chicken & Broccoli Alfredo Sliders

The Associated Press

Lunch box sandwiches for adults or kids don’t have to default to ham and cheese or peanut butter and jelly.

There are plenty of options to mix things up and keep them interesting. Ditching the sliced bread is a good place to start. Consider making sandwiches on a piece of baguette (or multiple smaller sandwiches on thin baguette slices). Or if crusty bread isn’t your kid’s thing, try folding or rolling the fillings in a piece of lavash or naan flatbread.

Also get creative with fillings. Sliced meats can be combined with yogurt or cream cheese spreads, and cucumber sandwiches can be made more nutritious and filling by adding hummus.

Cucumber Hummus Sandwich

Start to finish: 10 minutes Servings: 1 3 tablespoons hummus 1 piece naan flatbread 1 tablespoon honey 1/2 small cucumber, sliced Salt and ground black pepper Spread the hummus over half of the naan. Drizzle the honey over the other half of the naan. Arrange the cucumber slices over the hummus, then sprinkle with salt and pepper. Fold the naan in half to form a sandwich.

Start to finish: 10 minutes Servings: 1 1/2 cup cooked broccoli, chopped 1/4 cup jarred Alfredo sauce 6 small baguette slices 1/2 cup cooked chicken meat (such as from a rotisserie chicken) 3 slices mozzarella cheese In a small bowl, mix together the broccoli and Alfredo sauce.

Arrange the chicken over 3 of the baguette slices.

Top with the broccoli Alfredo mixture. Top with a piece of cheese, cut to fit, and the remaining bread.

Nutrition information per serving (values are rounded to the nearest whole number): 550 calories; 120 calories from fat (22 percent of total calories); 13 g fat (4 g saturated; 0 g trans fats); 50 mg cholesterol; 73 g carbohydrate; 34 g protein; 6 g fiber; 1,710 mg sodium.

Nutrition information per serving (values are rounded to the nearest whole number): 360 calories; 80 calories from fat (21 percent of total calories); 9 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 60 g carbohydrate; 11 g protein; 7 g fiber; 510 mg sodium.

Cucumber Hummus Sandwich

Ham Pinwheels

Start to finish: 10 minutes Servings: 1 3 tablespoons vegetable cream cheese spread 1 rectangular lavash flatbread 3 slices deli ham 1/4 cup sliced roasted red peppers Spread the cream cheese over the lavash. Arrange the ham over the cream cheese, leaving 1 inch of cream cheese exposed on each end.

Arrange the roasted red peppers across 1 end.

Starting with the end that has the roasted red peppers, roll up the lavash. Use the cream cheese at the other end to hold the roll up together. Trim the ends and slice the roll up into 1-inch-thick slices to form pinwheels.

Ham Pinwheels

Nutrition information per serving (values are rounded to the nearest whole number): 470 calories; 190 calories from fat (40 percent of total calories); 21 g fat (11 g saturated; 0 g trans fats); 85 mg cholesterol; 48 g carbohydrate; 23 g protein; 3 g fiber; 1,420 mg sodium.

Chicken and Broccoli Alfredo Sliders August/September 2011

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Runners scurry along the course at Indiana University East during this summer’s Run with the Wolves. Photos by Steve Koger.

How much exercise is enough?

According to the 2008 Physical Activity Guidelines for Americans from the Department of Health and Human Services, adults age 18 to 64 need to get 150 minutes of moderate-intensity aerobic activity per week plus musclestrengthening activities that work all major muscle groups at least two days per week.

BY SHEILA That works out to 30 minutes of SPEARS moderate-intensity exercise five days a week plus two days of musclestrengthening activities.

Alternatively, you can do 75 minutes of vigorous-intensity aerobic exercise plus the two days of muscle-strengthening exercise or an equivalent mix of moderate and vigorous aerobic activity and the muscle-strengthening activities.

That sounds like a huge amount of exercise, but 16 | Maximum Living

keep in mind that aerobic activities, whether moderate or vigorous, can be broken down into segments as short as 10 minutes.

Check with your doctor before starting a new exercise program, especially if you have any chronic disease or condition or a physical disability.

If you have not exercised in a long time, it is best to start out with moderate intensity activities such as brisk walking or bicycling on level ground.

You might need to build up to doing 150 minutes per week. Start out with at least 10 minutes of moderate intensity exercise, and work from there.

After you have become used to doing moderate aerobic exercise, you can start to work in vigorous activities as you are able.

You can measure the intensity of exercise in a variety of ways. Relative intensity is a measure of the level of effort required to do an activity, usu-

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ally by taking into account heart rate or the rate of respiration.

Absolute intensity is the amount of energy burned per minute of exercise. Activities are rated as moderate or vigorous intensity based upon the amount of energy your body uses while engaging in the activity.

Moderate-intensity exercises include walking briskly, water aerobics, bicycling on level terrain or less than 10 miles per hour, ballroom dancing, doubles tennis and general gardening.

Vigorous activities include singles tennis, race walking, jogging, running, bicycling over hilly terrain or more than 10 miles per hour, aerobic dancing, swimming laps and heavy gardening.

American College Of Sports Medicine says women 55 or older and men 45 or older should check with a doctor before taking on vigorous exercise.

A good rule of thumb is that one minute of vigorous exercise is equivalent to two minutes of moderate exercise. Therefore, 15 minutes of jogging is equivalent to 30 minutes of brisk walking.

One way to measure relative intensity is the talk test. During moderate-intensity exercise, you should be able to talk, but not sing. While engaged in vigorous-intensity exercise, you should only be able to say a few words before pausing to take a breath.

If you are not averse to doing some simple math, you can use the target heart rate in beats per minute (bpm) to calculate the intensity of your exercise.

The target heart rate for moderate intensity exercise is 50 to 70 percent of your maximum heart rate. For vigorous exercise, the target is 70 to 85 percent of your maximum.

Figure the target heart rate for moderate-intensity activity by subtracting your age from 220. Multiply that number by either 0.50 or 0.70 to get your target heart rate. For vigorous exercise, do the same calculation, but multiply by 0.70 or 0.85 to reach the target number.

As an example, for a 50-year-old person, the target heart rate for moderate exercise is between 85 and 119 beats per minute.

To measure your heart rate, you will need to stop exercising and check your pulse.

To check your radial pulse, use your first three fingers to feel the pulse on your wrist. Count the number of beats for 15 seconds and multiply that number by four to get the number of beats per minute.

Another easy way to find your pulse is to use

Links for more information 2008 Physical Activity Guide for Americans: http://www.health.gov/paguidelines/ default.aspx Physical Activity for Everyone: http://www. cdc.gov/physicalactivity/everyone/guidelines/adults.html American Heart Association: http://www. heart.org National Center on Physical Activity and Disability: http://www.ncpad.org

your first two fingers to find the carotid pulse in your neck. The carotid pulse is best felt in the hollow between your windpipe and your large muscle in your neck, which is just below your jaw line about halfway between the ear lobe and the chin.

Do not use your thumb to take your pulse. The thumb has its own pulse, which could be confusing when you are trying to count beats.

Walking 10,000 steps a day can improve health and even lead to weight loss.

Walking 10,000 steps per day originated as a public health campaign in Japan many years ago.

Recent studies have shown that people who regularly walk 10,000 steps per day can lose weight at the rate of about a pound of week, lower their cholesterol, blood sugar, and blood pressure, and reduce their risk of developing Type 2 diabetes.

Depending on your stride, 10,000 steps is equivalent to four to five miles of walking. To reach 10,000 steps per day requires most people to work some sort of aerobic exercise into their normal activities.

Without the added exercise time, most people would walk only 3,000 to 6,000 steps per day.

Walking 10,000 steps a day does benefit your health, mainly because you have to add some sort of moderate to vigorous intensity exercise to your regular routine to reach that goal.

The 2008 activity guidelines also recommend doing muscle-strengthening exercise at least two days each week.

Muscle-strengthening activities include lifting weights, yoga, heavy gardening, working with resistance bands and using your body as resistance

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Puzzle Solutions

wellness

by doing exercises such as push-ups and sit-ups.

Strengthening activities should work all the major muscle groups in your body — legs, hips, shoulders, arms, back, chest, and abdomen. You need to do at least one set of 8 to 12 repetitions for each major muscle group to get health benefits.

Take at least one day off between strength training sessions. The rest will allow your muscles to recover.

Everyday chores, such as laundry and housework, typically do not count toward the minimum aerobic exercise requirements, because they do not raise your heart rate. Yard work and gardening can count as aerobic activities, however, if you do them for at least 10 minutes and maintain at least a moderate level of intensity.

Continuous digging or hoeing counts as both vigorous activity and as muscle-strengthening activity. Such heavy gardening works all the major muscle groups — arms, legs, hips, back, chest, abdomen and shoulders-and has the added benefit of raising your heart rate.

While the physical activity guidelines seem intimidating, there are many ways to do 150 minutes of moderate-intensity exercise plus two days of strength training every week.

If you are not sure where to start, the Centers for Disease Control's Physical Activity for Everyone website has exercise recommendations for both children and adults, information on moderate, vigorous and muscle-strengthening exercise, demonstration videos and sample exercise calendars. Additional guidelines for people with disabilities are available at the website of the National Center on Physical Activity and Disability.

Sheila Spears of Richmond writes for Maximum Living.

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wellness

My Plate offers guidance for healthier food choices

By Georgia Wagner

This summer, first lady Michelle Obama and Agriculture Secretary Tom Vilsack unveiled the federal government's new food icon, MyPlate.

The icon replaces MyPyramid, which has been the food guidance system for the past several years.

MyPlate is a visual cue to prompt consumers to think about building a healthy plate at mealtimes by making healthier food choices.

The icon is intended to be much like a stop light in reminding folks, “Oh, that’s what my plate should look like.”

With so many food options available today, it can often be difficult to determine the best foods to put on our plates to build a healthy meal. MyPlate is an uncomplicated symbol to help remind people to think about their food choices in order

to proactive in having healthier lives.

The MyPlate differs from MyPyramid in that it is simpler to understand and is understood by both kids and adults.

Names of some of the food groups also have changed — Milk is now dairy and meat and beans is now protein. Physical activity, which is not represented on the plate, obviously is still encouraged as an important component of a healthy lifestyle and overall health.

The basic messages for MyPlate as guided by the USDA Dietary Guidelines are balancing calories, increasing certain foods and reducing amounts of others such as those high in sodium.

Getting Started with MyPlate

MyPlate is part of a larger communications initiative based on the 2010 Dietary Guidelines for

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wellness

Americans (which were only recently released) to help consumers make better food choices.

MyPlate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone.

MyPlate illustrates the five food groups using a familiar mealtime visual — the place setting.

ChooseMyPlate.gov

The website features practical information and tips to help Americans build healthier diets.

It features selected messages to help consumers focus on key behaviors. Selected messages include: ∂ Enjoy your food, but eat less (try a salad plate rather than a dinner plate) ∂ Avoid oversize portions (watch portions — most people eat much more than needed) ∂ Make half your plate fruits and vegetables ∂ Switch to fat-free or low-fat (1 percent) milk ∂ Make at least half your grains whole grains ∂ Compare sodium in foods such as soup, frozen meals and convenience foods, and choose foods with lower sodium content ∂ Drink water instead of sugary drinks ∂ ChooseMyPlate.gov includes much of the

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consumer information formerly found on My Pyramid.gov During the next several years, USDA will be working with first lady Michelle Obama’s Let’s Move! Initiative and public and private partners to promote MyPlate and ChooseMyPlate.gov.

They will also support nutrition messages and offer “how-to” resources.

Consumers are bombarded by so many nutrition messages that it makes it difficult to focus on changes that are necessary to improve their diet.

The MyPlate icon and message goal is to bring about positive changes in what choices go on each individual plate.

For more information, visit www.ChooseMy Plate.gov, www.DietaryGuidelines.gov and www.

LetsMove.gov or contact your local Extension Office for this or any other health and human science topic questions.

Georgia M. Wagner, MA, RD, CD, is consumer and family sciences Extension educator in Wayne County for Purdue University Extension Service. She may be reached at (765) 973-9281 or wagnerg@purdue. edu.

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Men, women can turn work around house into workout Gannett

You don’t have to go to the gym to get a workout that will make you sweat, burn calories and get your heart pumping. Do a double-duty workout by spending 30 to 60 minutes a day tending to home repairs and maintenance.

Even the American Medical Association ranks house painting, mowing the lawn, cleaning and gardening right up there with swimming, jogging and dancing as exercises that can help you get in shape.

Consider how many calories you burn during the hour it takes you to clean your home’s gutters: more than 250 for an average-size guy. Sand your wood floors with a sander, and you’ll use 237 more every hour you work.

How many times have you put off chores like these because you don’t have time?

Consider that in less time than it takes you to suit up for the gym, drive there, ride a stationary bike for 30 minutes (burns around 260 calories at a moderate pace) and lift weights for half an hour (112 calories) and then drive home, you can start building a fence (423 calories an hour) or digging a sandbox for your kids (nearly 300 calories an hour).

The more vigorous the activity, of course, the better the burn. Repairs involving hammering, reaching and carrying heavy objects will use more calories, get your heart pumping faster and help build muscle.

If getting your body and heart in shape by getting your house in shape sounds more appealing than buying a gym membership, devise a strategy for making it part of your workout plan. Here are 10 tips.

1. You can learn how many calories any do-ityourself activity will burn by using an online calorie calculator.

2. Doing manual labor will serve up a better workout than using power tools to do the same job.

For example, an average-size man will burn around 237 calories trimming shrubs with a manual cutter,

but only 169 calories using a power cutter.

3. If you and your spouse are competing to see who can lose the most weight this year without going to the gym, level the playing field. The more you weigh and the taller you are, the more calories you’ll burn doing the same task for the same amount of time as someone smaller. Same goes if one of you is older: Younger DIYers burn calories quicker.

4. Fitness experts say you should work out for 30 to 60 minutes every day for optimum benefits. But that doesn’t mean you have to sweat continuously during that time. Even small spurts of exertion are good for your heart and your waistline.

5. Just as you would if you were working out at the gym, warm up before you start your carpentry or roofing or painting project, and cool down afterward. Warming up will help prevent injuries.

And if you’re doing strenuous exercise like cutting the grass, raking leaves or chipping concrete, it’s important to warm up and cool down your heart before and after the workout.

6. Likewise, work your way up to the most vigorous projects, especially if you’re out of shape. Diving right into a heart-pounding activity like hauling concrete blocks from the street to your backyard can put too much stress on a body that’s not used to heavy lifting.

7. Get into the habit of doing a job yourself instead of asking your spouse or kids to lend a hand.

8. Some of the chores you already do are good for your heart and other muscles, like cleaning the house and washing clothes, which tone the thighs and improve flexibility.

9. Take a page from professional contractors who are trained to lift with their legs rather than bending over and straining their backs. Wear a backsupporting brace when doing heavy lifting or jobs that require a lot of bending.

10. If you’re out of shape, consult with your doctor before you start any kind of exercise program or take on a physically demanding home-repair project.

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calendar

EVENTS AUGUST SEPTEMBER OCTOBER

HEALTH

• Busting Out in Pink Party Girls Night Out, 6:30 p.m.-10:30 p.m. Aug. 19, Lamplight Inn at the Leland, 900 S. A St., Richmond. Organized by Reid Hospital Foundation.

Massages, manicures, beauty tips, food and more. Register: (765) 9833102 or www.reidbravo.org. ,• ALS Association Indiana Monthly Support Group, 6:30 p.m.-8 p.m., First English Lutheran Church, 2727 E. Main St., Richmond.

On the second Monday each month, a meeting is offered for those diagnosed with Lou Gehrig’s disease, their family, friends and caregivers.

Information: www.alsaindiana.org

• ‘We Care’ Caregivers Support Group, Preble County Council On Aging, 800 E. Saint Clair St., Eaton, Ohio. Call for schedule.

Volunteer caregiver available onsite with advance reservation. Free handicapped accessible transportation is available — call one week in advance. Info: Juanita at (937) 4564947 or Marlene (937) 456-4376.

ENVIRONMENT • Sustainable Living Demo Home Tours, 4 p.m. Sept. 21, Oct. 19, Nov. 16, Dec. 21, Cope Environmental Center, 1792 Airport Road, Centerville. Visit an Indiana farmhouse being transformed into a sustainable home! Tours highlight a large variety and scope of ideas and changes for those interested in decreasing their consumption of natural resources.

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• Richmond’s Farmer’s Market, 3 p.m.-6 p.m., Tuesdays through Oct. 25, North E Street, Richmond.

• Farmer’s Market, 3-7 p.m., Tuesdays through Sept. 22. J&J Winery, 3415 National Road W., Richmond. Organic products.

ARTS

• An Evening with Dr. Maya Angelou,, 7:30 p.m., Aug. 24, Shuckman Court, Earlham Athletics and Wellness Center, Earlham College, Richmond. Dr. Maya Angelou is hailed as one of the great voices of contemporary literature. Tickets and info: (765) 983-1294

• Live gospel music concerts,

First Baptist Church of Richmond, 1601 S. A St., Richmond. Doors open at 5:30 p.m. Concert at 7 p.m. Tickets are $15.

Performers are: Oct. 13, Dove Brothers; Nov. 17, Ivan Parker. Tickets and info: (765) 962-3074, ext. 10.

• Live bluegrass music concerts, 6- 8 p.m., Sept. 6, Oct. 4, Nov. 1, Dec. 6, William G. Scott House (formerly Knights of Columbus Hall), 204 N. 10th St., Richmond.

Info: (765) 935-3476.

• Art exhibit: “The Great Americans: Works by Jac Lahav,” through Oct. 2, Richmond Art Museum, 350 Hub Etchison Pkwy, Richmond. Museum hours are 10 a.m.-4 p.m. Tuesdays-Fridays and 1-4 p.m. Sundays. Information: www.richmondartmuseum.org

• Richmond Symphony Orchestra, 7:30 p.m., Sept. 17, Civic Hall Performing Arts Center, 380 Hub Etchison

Pkwy, Richmond. 7:30 p.m. Sept. 17, Civic Hall, 380 Hub Etchison Parkway, Richmond. Season tickets: Adults and seniors; box seats, $85; college students, $50; students through grade 12 attend free. Individual tickets: $15-$20. Info: (765)966-5181 or www. richmondsymphony.org<

• Fourth Street Arts and Crafts Fair, Oct. 1-2, South Fourth and A streets, Richmond. (765) 962-1010.

RECREATION

• First Fridays, Sept. 2, Historic Depot District, Fort Wayne Avenue, Richmond. Cruise-in, live music, beer garden, family fun.

• Singles Interaction Discussion and Dance, Fridays at Eagles Lodge, 75 S. 12th St., Richmond.

Weekly Friday discussion group from 89 p.m. Dance from 9 p.m.-midnight. The $6 admission includes prize drawings.

Info: (765) 966-8893 or (937) 456-9598.

• Embroidery Club, 2 p.m.-4 p.m, Sept. 4, Oct. 2, Nov. 6., Dec. 4, Nancy’s Fancy’s Sewing Corner, 1446 N.W. Fifth St., Richmond. Enjoy seeing new products, learn new embroidery techniques, bring show and tell. Same program repeated from 10 a.m.-noon on the third Saturday every month.

HISTORY

• Vietnam Veterans Traveling Wall, Aug. 25-28, Veterans Memorial Park, Whitewater Gorge, Richmond. 24 hours a day, (765) 962-6832.

August/September 2011

• Heritage Festival, 10 a.m.-5 p.m., Sept. 10, 10 a.m.-4 p.m., Sept. 11, Wayne County Historical Museum, 1150 N. A St., Richmond. Information: (765) 962-5756.

• Gennett Walk of Fame Festival, 11 a.m.-10 p.m., Sept. 10,

Whitewater Gorge Park, 201 S. First St.., Richmond. Concerts, Hall of Fame induction, free kids games and activities; Battle of the Blues Bands; Gennett Mansion bus tour; Richmond Pride art and essay contests; Rubber Duck Regatta; music and art vendors; food and beer garden. Daytime events are free. Evening Gennett Legacy Concert tickets $15 at the door, $10 in advance. The opening act is Governor Davis and the Blues Ambassadors at 7 p.m. Featured performer is Nashville’s Stacy Mitchhart at 8 p.m. Tickets are available at Starr-Gennett Foundation, Wayne County Foundation, the Tourism Bureau, Richmond Furniture Gallery, Lamplight at the Leland Inn. Contact Terri Hardy, (765) 962-2860 or thardy@starrgennett.org

Find more events in the daily Palladium-Item newspaper and in the www.pal-item.com calendar.

If your group would like to submit an event to be considered for this calendar, please send information to Millicent Martin at mmartin@pal-item.com or 1175 N. A St., Richmond, IN 47374. Information should be submitted by Sept. 10 for the October/November issue.

Appreciate the one you love

COLUMN

BY LORI BORGMAN

After my mother died, my father said that every man should have a swift kick in the pants for not appreciating all the things a woman does for him.

A friend who was too young when she lost her husband several years ago recently wondered why more husbands and wives aren’t demonstrative with one another.

“Why don’t I see husbands putting their arms around their wives? Why aren’t you holding hands?” she asked.

“Why aren’t you cherishing one another?”

Why don’t we?

No relationship can stay in the honeymoon phase forever and every relationship has natural ebbs and flows. Yet it has been ages since I put a note in the husband’s pocket.

And it’s been some time since I left for a trip and found he had slipped a new journal and some chocolate in my suitcase.

Recently, I read an author who said we should be so enthralled with loving our spouse that we have little time to ask, “Am I being loved?

Am I getting what I need?”

It resonated at first and then it sounded a little hokey. I wondered if her spouse ever jarred her awake at night snoring because he sounded like a sheet of paper stuck in a window fan?

Our ability to cherish one another gets sandwiched between the demands of daily life — work, kids, household chores, bills to pay, calls to make, emails to answer, errands to run. A general state of busyness compresses communication to telegraphic code.

“Hungry?”

“Yeah.”

August/September 2011

“Mexican?”

“Sure.”

The husband recently brought home an armload of goods from an estate sale. You should know that we already have more treasures than we need. His haul included seven poker dog prints, a photograph of the elm tree under which our state constitution was signed and a very old, large, musty-smelling black and white print with curled edges and a water stain that he thought I might like to hang in the dining room. Seriously?

It was a line drawing of two Victorian ladies reading a letter and having tea at a small table. It was worn and drab.

And then I remembered my friend who had chastised marrieds-at-large for not caring for one another. So I paused and said, “Help me understand why you thought this belonged in the dining room.”

“You like tea,” he said, “and you often have friends over for tea and you like to entertain. The ladies look like they are enjoying themselves.

It reminded me of you and I thought you would like it.”

From a different perspective and at a slower pace, maybe it did possess a certain charm.

I said thank you, which is what I should have said at the very first.

Military couples, separated by a deployment, often start their phone calls by saying, “I love you.” They say it up front because they never know when the call might be cut off.

Maybe the rest of us could take a cue and move the kindness to the front as well.

Lori Borgman is a columnist, author and speaker. Contact her at lori@loriborgman.com Maximum Living | 23