O Highlighting ways to stay healthy in our community
PARK RAPIDS ENTERPRISE
WEDNESDAY, DEC. 12, 2012
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Regular exercise routine has many health benefits BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
Got the winter blues? Try exercise. “The benefits of exercise are numerous,” said Lu Cinda Fisher, personal trainer at Fitness Center of Park Rapids.”Our bodies are meant to move.” If someone hasn’t exercised in a while or are starting out for the first time, Fisher recommends starting out slowly. “A lot of people are gung-ho about it but go too fast, get sore and burned out,” she said. Results won’t be instantaneous. “Start out with something you like,” Fisher said. “After it becomes a routine, make sure to switch it up a bit.” Also, be sure to stretch before and after every workout. “Stretching is just as important as the workout itself,” she said. “Muscles will develop much better and you will have good results.” A person’s metabolism will begin to increase after exercising and it will be easier to lose weight, Fisher said. “It will also keep you warmer in the winter,” she said. Trying group classes can be a good way to make friends and keep exercise exciting. “I know a lot of people count on classes but everybody is a little different,” she said. Other benefits to exercising include increased dopamine in the brain, which can help people get over the winter blues, Fisher said. “It also gives you self confidence,” she added. People sleep better, too, if they exercise, and their skin looks better because it gets
‘A lot of people are gung-ho about it, but go too fast, get sore and burned out.’
River Heights to initiate smoke-free policy
Lu Cinda Fisher Personal trainer
washed out from the inside, Fisher said. “A person who takes the first step to be more active will also start to take a look at other things such as the food they are consuming,” she said. Heidi Mason, a personal trainer in Park Rapids, has worked in a corporate setting and has ideas for getting in some activity at work. “One thing for me is to just get up and move, even if it’s just a couple minutes,” she said. Some exercises can even be done at a desk, such as stretching or lunges. Mason promotes at least 30 minutes per day of activity and two or three days per week of strength exercises. “Try to get at least 10 minutes at a time,” she said. “But if you want to break up the 30 minutes throughout the day that’s fine.” Staying physically active in the winter can be difficult but it’s easier with the availability of fitness centers. There are also a lot of exercises that can be done at home, Mason added. “Winter is a great time to try something new,” she said. “Change up your routine. If you’re already a runner maybe
See Exercise Page 2C
BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
ANNA ERICKSON / ENTERPRISE
Gere Huebner, of Park Rapids, spends time in the weight room regularly to stay in shape.
Pilot project has students tracking walks, runs O Kids learning benefits of walking BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
Century physical education teacher Molly Aukes is working on a pilot project to develop a walking/jogging challenge for elementary students. Prime West Health out of Alexandria has provided the wellness grant. “We have started this with second, third and fourth graders. This activity is by choice, and is rewarded with tokens for completing 2 miles,
ANNA ERICKSON / ENTERPRISE
Students at Century School are taking advantage of walking programs. Above, middle school students walk during recess for an opportunity to exercise and socialize with friends. 5 miles, 13.1 miles and 26.2 miles,” she said. The message to the kids is that taking 5-10 minutes to walk or jog is a great health benefit to their bodies. They
can choose one day a week, one lap every day, to talk with a friend etc, “I still encourage them to play at recess as well,” Aukes said. “They need that unstruc-
tured time also.” One large lap outside is equal to one lap at the track. Four laps is a mile.
See Walking Page 3C
City officials and community agency staff were on hand to celebrate with River Heights Apartments the passing of a smoke free policy that will go into effect for their facility on Jan. 1, 2013. River Heights’ smoke-free policy was driven by the need for a healthier smoke-free environment in which to live. The residents were surveyed on their preference for a smoke-free building and issues, which could be worsened by the exposure to secondhand smoke. Sharon Voyda, Manager at River Heights Apartments says, “It is clear that the majority of residents do not want to be exposed to secondhand smoke in their homes. Smokers are still welcome here – they just need to smoke outside. We believe this policy will create a safer and healthier environment for all our residents.” Diane Brophy, St. Joseph’s Community Health Statewide Health Improvement Program (SHIP) Coordinator organized the celebration for the residents in conjunction with the Great American Smokeout. One resident stated, “I’m so glad we are going smoke-free because we live in a building with many people who have asthma, COPD and heart disease, and these are our neighbors.” A program was held in November for residents. Nancy Carroll, the mayor of Park Rapids, presented a letter of commendation for going smoke-free. In addition to information on the effects of secondhand smoke and tips for quitting smoking, residents had an opportunity to receive information on coping with stress from Lake Country Associates, on fire safety from Park
See Smoke-free Page 4C
O Residents learn tips to quit
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WEDNESDAY, DEC. 12, 2012
PARK RAPIDS ENTERPRISE
Winter flu season underway BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
Influenza season is just getting underway in Minnesota, so it’s not too late to get vaccinated against what can be a serious disease, say state health officials. Nearly everyone should get vaccinated and there are more options for doing so than ever before. An ideal time to get vaccinated is during Minnesota’s annual Ban the Bug campaign. It is a collaborative effort to provide Minnesotans with opportunities to get their annual influenza vaccination. Campaign partners include the Minnesota Department of Health (MDH), the Minnesota Coalition for Adult Immunization (MCAI), local public health agencies and other health care providers. The campaign coincides with the Centers for Disease Control and Prevention’s National Influenza Vaccination Week. Local public health agencies, nonprofit groups and health care organizations in many Minnesota communities will sponsor influenza vaccination clinics during Ban the Bug week as well as throughout the month of December and beyond. Public health administrator RaeAnn Mayer recently gave an update on influenza activity, saying the flu season started three weeks early this year and could be similar to the 2009-10 season, when a moderate outbreak was experienced in the county. She said there are plenty of vaccines available, but urged “self-quarantine” as the best method to stop the spread of flu. Flu vaccinations are now given at a wide variety of places, including traditional doctor’s offices, local health department clinics, and community settings as well as in retail pharmacy and worksite locations. Besides the traditional flu shot, there is a nasal spray available for healthy people between ages 2 and 49. There is also a new prod-
JEAN RUZICKA / ENTERPRISE
Public health nurse Amy Morris prepares to immunize JoyCe Wood at an immunization clinic earlier this year.
uct that uses a very small needle to inject the vaccine into the skin layers only. “With so many options, it’s hard to imagine why anyone who could get vaccinated wouldn’t,” said Kris Ehresmann, director of MDH’s Infectious Disease Epidemiology and Control division. Influenza vaccination is now recommended for everyone six months and older unless they cannot be vaccinated for medical reasons. It is especially important that those at high risk for serious complications from influenza be vaccinated. These include pregnant women, seniors, young children and those with chronic medical conditions. Children under six months of age cannot receive influenza vaccine, so household contacts and caretakers should be vaccinated to protect the very
young. “By getting vaccinated for influenza now, you can greatly reduce your chances of getting influenza – or spreading it to someone else – during the busy holiday season,” Ehresmann said. Influenza is a disease that can have serious consequences. Even during a typical influenza season such as 2011-12, more than 500 Minnesotans were hospitalized with influenza. “The best way to reduce your risk of serious illness is with vaccination,” Ehresmann said. “While the vaccine doesn’t offer perfect protection, if you don’t get vaccinated, you have zero protection,” she said. It’s important to get influenza vaccine every year, health officials said. The vaccine often changes from year to year because the strains of virus circulating
around the world can change every year and the level of protection wanes over the course of a year. This year there are two new strains plus the H1N1 strain in the vaccine. Locally, St. Joseph’s Area Health Services offers adult health screenings and immunizations for those 19 and older from 10:30 a.m. to 12:30 p.m. the first Thursday of each month. No appointment is necessary for vaccines or health screenings that are administered at the Community Health office, 323 Main St. South. Getting immunized is a lifelong, life-protecting job. Immunizations available include Hepatitis B, Gardasil (HPV) for cervical cancer prevention, measles/mumps/rubella (MMR), meningococcal (MCV), pneumovax (PPSV) and tetanus/diptheria/ per-
tussis (Tdap). Patients on Medical Assistance or Minnesota Care are asked to bring their health card. No one will be turned away for an inability to pay. Available to all adults (insurance will not be billed) are tetanus/ diptheria (Td), tetanus/diptheria/ pertussis (Tdap) and Hepatitis B. Adult health screenings include total blood cholesterol (non-fasting) and (non-fasting) blood sugar and hemoglobin. Blood pressure screenings are administered at no charge. Minnesota recorded its first official case of influenza early this season and the virus is currently circulating at low or “sporadic” levels in the state. Flu season can peak anytime between January and April, so getting an influenza vaccination now can provide
Tips for preventing influenza During flu season, besides getting vaccinated, there are other steps people can take to avoid spreading or catching influenza: I Do your best to stay healthy. Get plenty of rest, physical activity and healthy eating. I Stay home from school or work if you have a respiratory infection. Avoid exposing yourself to others who are sick with flu-like illness. I Cover your nose and mouth with a tissue whenever you cough or sneeze, then throw the tissue away. If you don’t have a tissue, cough or sneeze into your sleeve. I Clean surfaces you touch frequently, such as doorknobs, water faucets, refrigerator handles and telephones. I Wash your hands often with soap and water or with an alcohol-based hand sanitizer when soap and water are not available. I The symptoms of influenza, which tend to come on suddenly, can include a sore throat, coughing, fever, headache, muscle aches and fatigue. People who become severely ill with influenzalike symptoms should see a physician. Influenza is caused by a virus and antibiotics are not effective against it.
months of protection, said Ehresmann. “Our coalition works year round to make sure Minnesotans have every opportunity to protect themselves, their families and their community against influenza and to stay healthy all season long,” added Kristin Nichol, MD, Associate Chief of Staff for Research at the Minneapolis Veterans Affairs Health Care System and chair of MCAI.
Exercise: Motivation can come from friends from Page 1C try cycling.” Group exercise classes are also a good way to stay active. “The social interaction can help you stay motivated,” Mason said. On cold days where someone might not want to go outside, an indoor circuit training can be the way to go. “Do some jumping jacks, lunges, switch it up every 30 seconds,” she said. “You could even incorporate vacuuming or other household
tasks.” Just get off the couch, she said. An office challenge could also be a good motivator. Being healthy and active as a group can help everyone. “The biggest thing is making that good decision and keep going all year,” she said. “The benefits of physical activities are huge.” Mason recalls one of her favorite quote, which she says to clients a lot: “What you put into it is what you get out of it.”
ANNA ERICKSON / ENTERPRISE
Above left, exercise equipment is available at local fitness centers for people to create a workout plan with a variety of exercises. Above, Pete Anderson, of Park Rapids, lifts weights during the winter months.
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‘The biggest thing is making that good decision and keep going all year. The benefits of physical activities are huge.’ Heidi Mason Personal trainer
PARK RAPIDS ENTERPRISE
WEDNESDAY, DEC. 12, 2012
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WIC program offers nutrition advice, education BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
The local Women, Infants and Children nutrition program is making strides toward healthier eating. The WIC program is offered through St. Joseph’s Community Health. Nutrition advice and education is part of the program. Women receive vouchers that can be used for a specific list of foods. WIC is not an entitlement program as Congress does not set aside funds to allow every eligible individual to participate in the program. WIC is a Federal grant program for which Congress authorizes a specific amount of funds each year for the program. WIC is administered at the Federal level by FNS. It is administered by 90 WIC state agencies, through approximately 47,000 authorized retailers and operates through 1,900 local agencies in 10,000 clinic sites, in 50 State health departments, 34 Indian Tribal Organizations, the District of Columbia, and five territories. Women, infants and young children statewide participating in the program are able to receive a variety of healthier foods, including fresh, frozen and canned fruits and vegetables; whole grain products such as bread, tortillas, brown rice and oatmeal; jarred baby foods and soy beverages; and tofu. A woman may qualify if she is pregnant, nursing or
PHOTOS BY ANNA ERICKSON / ENTERPRISE
Women, infants and young children statewide are able to receive a variety of healther foods, including fresh vegetables. has a child under age 5. There are also income guidelines. The WIC target population are low-income, nutritionally at risk: Pregnant women (through pregnancy and up to 6 weeks after birth or after pregnancy ends). Breastfeeding women (up to infant’s 1st birthday) Nonbreastfeeding postpartum women (up to 6 months after the birth of an infant or after pregnancy ends) Infants (up to 1st birthday). WIC serves 53 percent
of all infants born in the United States. Children up to their 5th birthday. Women are encouraged to apply by calling the WIC office at 237-5464. The program has been ant opportunity for teaching people to read food labels. Only skim and one-percent milk are offered to all women and children over the age of two.
The foods provided by the WIC program reflect the dietary guidelines for Americans. The choices encourage breastfeeding, support infant feeding practices recommended by the American Academy of Pediatrics, and are well suited to the food preferences of the diverse populations served by the WIC program. The local grocery stores have been cooperative in working with the WIC pro-
Local grocery stores place WIC signs throughout the stores to indicate foods that are eligible for the program. gram. Stickers are placed in the stores near foods that are WIC approved. Since 1973, the WIC program has offered participants nutrition assessments, nutrition education, a food package de-
signed to meet their nutrition needs, and health care referrals that have continually resulted in better health outcomes. For more information about WIC, or to apply for the program, call 237-5464.
Walking: One goal of program is to increase family exercise, activity from Page 1C tember with 35 participants in second grade, 16 in third grade and 14 in fourth grade. By the end of the ninth week, participation grew tremendously with 104 second graders, 84 third graders and 71 fourth graders participation. The goals of the program are: I To increase individual participation in walking/jogging program at recess. I To increase participation of kindergarteners and first graders. Because of the paper/pencil format of recording right now, Aukes said she has set a goal of April to introduce the walking challenge to the K-1 population. “We will modify to make it as easy as possible for the recess supervisors and may try something like handing out a certificate for completing 2 laps, which they can return to a phy ed teacher,� she said. I To increase family activities together. So far, she has had three Saturday family fun fitness walks and to date just one family has participated.
“We plan to make a change starting January and send home a Family Fun Fitness Calendar and families will have choices of activities and through documentation on the calendar, students will be able to earn the monthly token,� she said. To date Aukes said they have handed out the following tokens to kids in grades 2-4: Foot = 2 miles: 123 students 5 = 5 miles: 47 students Runner = 13.1 miles: 7 students 26.2 = 26.2 miles (a marathon): 1 student Some Century middle school students are also walking during their recess time. Century physical education teacher Aarin Galski started an indoor walking club last year to give students another option during recess. The club is for seventh- and eight-graders. She and other teachers saw the older students dragging their feet on the way outside. Students walk to music and have fun chatting and getting exercise to keep up their energy.
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WEDNESDAY, DEC. 12, 2012
PARK RAPIDS ENTERPRISE
SUBMITTED PHOTO
Mayor Nancy Carroll presented a letter of commendation for going smoke-free at River Heights.
ANNA ERICKSON / ENTERPRISE
Nicole Derheim, Melisa Jemtrud and Charlie Capshaw participate in the Walk MS Park Rapids event in 2012.
from Page 1C
Caregivers need to manage demands Caring for those living with MS is a challenge BY SUSAN MONSRUD WALK MS COORDINATOR
Hats off to all caregivers of those with Multiple Sclerosis. Care giving for a loved one with Multiple Sclerosis presents more challenges than many other health conditions. Caring for the 400,000 Americans living with MS is a physical, emotional and financial challenge for the loved ones. According to the Na-
tional Alliance for Care giving (NAC) survey of 421 friends and/or family members of people with MS, caregivers report spending an average of 24 hours per week giving care. Managing the emotional and financial demands of care giving requires creativity. A few helpful hints: Connect with local support groups such as the Park Rapids MS support group for those with MS and caregivers. Become involved with the local National Multiple Sclerosis Society, to find out about the educational programs and services they offer. Work with the MS medical team: Although talking about MS and finan-
cial help is not easy; if you let your doctor know you have a tight budget, he or she may help you find more affordable treatment strategies and advise you on the best ways to get any needed assistive devices, such as walkers, canes or wheelchairs. Talk to your employer: About 22 percent of caregivers report they have lost a job because of their caregiver responsibilities, and another 17 percent believe they could not hold down a job along with their care giving responsibilities. Talk to your employer about flexible scheduling or working from home. Reach out to the pharmaceutical companies: Multiple Sclerosis medica-
Smoke-free: Health board is working with landlords
tions are very expensive and many drug companies often have programs for qualifying families that provide prescription drugs at lower costs. Take the step by step approach and become involved with the Multiple Sclerosis Society. Participate in the Park Rapids MS Walk this spring. It will be Sunday, May 5 at the Heartland Park Shelter and Trail. Last year’s event was at Century School. Participants created teams to raise money and awareness of MS and to get closer to a cure. Call Denise Pederson at 763-350-6957 or Susan Monsrud at 237-2067 with any questions.
Rapids Fire Chief Donn Hoffman, and on other health-related issues, such as nutrition tips, parenting, and safe driving. “According to the U.S. Surgeon General, breathing secondhand smoke for even a short time can have immediate negative health effects,” said Marti Lundin, of Bemidji office of the American Lung Association. “Because secondhand smoke can migrate between units in multifamily housings, causing respiratory illness, heart disease, cancer and other adverse health effects in neighboring families, the U.S. Department of Housing and Urban Development has encouraged the adoption of non-smoking policies for all public housing units. I applaud River Heights Apartments’ board and management for taking this monumental step to protect the health of residents.”
Many landlords and property managers are instituting a no-smoking clause to improve the health of their tenants and their bottom line. Smoke-free apartments reduce costs associated with rehabbing apartments vacated by a tenant who smoked and reduce the risk of fire damage and death in properties. The North Country Community Health Board’s Statewide Health Improvement Program (SHIP) has contracted with the American Lung Associations’ smoke-free housing program to work together with Local Public Health Agencies, landlords, tenants, and the community to increase the number of voluntary smoke-free apartments in Northwest Minnesota so tenants can live in a healthy, smoke-free environment. Learn more at www.LungMN.or g/SmokeFree Housing.
Celebrate Recovery designed to address hurts, habits Celebrate Recovery, a Christ centered program designed to address all forms of “hurts, hang-ups and habits,” meets at 7 p.m. each Wednesday at Elijah’s Echo, 601 1st Street East, Unit 2, Park Rapids. Most people are familiar with the traditional 12step programs of Alcohol Anonymous and Narcotics Anonymous and other groups. Lives have been changed by the formats. “The challenging issue is the understanding of an undefined God, the saving power of Jesus Christ and the ministry of the Holy Spirit,” according to information on the program. “Celebrate Recovery strives to bring us into an understanding of who God is, what he has done and what we can bank on him doing in the fu-
‘The mission of Elijah’s Echo is to spur revival and build an outreach foundation providing ministries of spiritual growth, education, accountability, helps and support.’ Kenny May ture…all while we recover from hurts, hang-ups and habits.” Kenny May is spearheading the program that is a “large umbrella” initiative. Traditional recovery programs focus solely on alcohol or drugs or another single problem. Celebrate Recovery addresses
a limitless potential number of issues it’s built to encounter. Attendees need not be Christian; all are accepted “as is.” For more information, contact May at 252-9333. Elijah’s Echo is a ministry promoting decision by discernment.
According to information on the program, a decision for Christ by discerning the truth above the many falsehoods promoted throughout the world. Everyday life, and the issues that confront the world, should be approached with a biblical worldview. As shown in 1 Kings 18:21, Israel remained silent after Elijah’s appeal to recognize the true God against the false. Since those troubled days in Israel’s past, the world has seen the gift of Jesus Christ arrive to be presented to all nations; the promise of salvation through His death and the promise of eternal life through His resurrection. Jesus is God’s Word made flesh. As long as a person does not make a
decision for Christ, they remain in a decision declining this offer of God’s mercy and grace. This may sound like a contradiction, but: No Decision Is A Decision. It is a state of passivity against taking action, or making any commitment, for one path or another. The cry of Elijah echos around us today. Many in the world have not made a decision regarding their spiritual walk... Many believe they’ve made a decision, but are not intentional in their choice. Jesus Christ continues to hold His hand out to those who will place their hand in His. Often the reason people don’t want to make a decision... or give lip service to a decision (rather than authentic commitment) is because of an un-
derlying fear they will lose out on the “fun” the world offers. Many find themselves swamped under the proliferation of false teachings and feel-good philosophies luring them away from the true God and obscuring the core of Christ. Such misunderstandings can be addressed and answered... because Christ’s truth rises above the trappings of the world and the unrelenting circles of confusion. The mission of Elijah’s Echo is to spur revival and build an outreach foundation providing ministries of spiritual growth, education, accountability, helps, and support. These ministries are advanced through prayer and intercession, guided and manifested by the Holy Spirit, while seeking and following God’s purpose and Christ’s promise for our lives. The goal is to present extra opportunities of growth, involvement, and worship for those who have committed to Christ. To present a place the unchurched will find inviting on the road to discovering Christ is Lord and Savior. To present an entry point for those who bear a prejudice against entering “official” church buildings. The prayer is that the unchurched will make a decision for Christ. That after a commitment to Christ, they will want to find and join a church home to grow in their personal walk, contribute to the body of Christ, and share in congregational accountability.
PARK RAPIDS ENTERPRISE
WEDNESDAY, DEC. 12, 2012
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Brushing, flossing key to healthy teeth BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
Keeping teeth and gums clean is an important part of overall health. The ADA recommends the following for good oral hygiene: Brush your teeth twice a day with an ADA-accepted fluoride toothpaste. Replace your toothbrush every three or four months, or sooner if the bristles are frayed. A worn toothbrush won’t do a good job of cleaning your teeth. Clean between teeth daily with floss or an interdental cleaner. Tooth decay–causing bacteria still linger between teeth where toothbrush bristles can’t reach. This helps remove the sticky film on teeth called plaque and food particles from between the teeth and under the gum line. Eat a balanced diet and limit between-meal snacks. Visit your dentist regularly for professional cleanings and oral exams. Antimicrobial mouth rinses and toothpastes reduce the bacterial count and stop bacterial activity in dental plaque, which can cause gingivitis, an early, reversible form of periodontal (gum) disease. ADA-accepted antimi-
Teeth should be flossed daily to remove decay-causing bacteria. crobial mouth rinses and toothpastes have substantiated these claims by demonstrating significant reductions in plaque and gingivitis. Fluoride mouth rinses help reduce and prevent tooth decay. Clinical studies have demonstrated that use of a fluoride mouth rinse and fluoride toothpaste can provide extra protection against tooth decay over that provided by fluoride toothpaste alone. Fluoride mouth rinse is not recommended for children age
six or younger because they may swallow the rinse. Consumers should always check the manufacturer’s label for precautions and age recommendations and talk with their dentist about the use of fluoride mouth rinse. Talk to your dentist about what types of oral care products will be most effective for you. The ADA seal on a product is your assurance that it has met ADA criteria for safety and effectiveness. Look for the ADA Seal on fluoride tooth-
paste, toothbrushes, floss, interdental cleaners, oral irrigators, mouth rinses and other oral hygiene products.
What is plaque? Plaque is a sticky film of bacteria that forms on teeth and gums. Following a meal or snack, the bacteria in plaque release acids that attack tooth enamel. Repeated attacks can cause the enamel to weaken, eventually causing tooth decay. Many of the foods we eat cause plaque bacte-
ria to produce acids. If you snack often, you could be having acid attacks all day long. Plaque that is not removed with thorough daily brushing and cleaning between teeth can eventually harden into calculus or tartar. Plaque also produces substances that irritate the gums, making them red, tender or bleed easily. After a while, gums may pull away from the teeth. Pockets form and fill with more bacteria and pus. If the gums are not treated, the bone around the teeth can be destroyed. The teeth may become loose or have to be removed. In fact, periodontal (gum) disease is a main cause of tooth loss in adults. One way to prevent tooth decay and periodontal (gum) disease is by eating a balanced diet and limiting the number of between-meal snacks. If you need a snack, choose nutritious foods such as raw vegetables, plain yogurt, cheese or a piece of fruit.
How do I brush my teeth? Place your toothbrush at a 45-degree angle against the gums. Move the brush back and forth gently in short (tooth-wide) strokes. Brush the outer tooth surfaces, the inner tooth
surfaces, and the chewing surfaces of the teeth. Use the “toe” of the brush to clean the inside surfaces of the front teeth, using a gentle up-anddown stroke. Brush your tongue to remove bacteria and freshen your breath.
How do I floss my teeth? Break off about 18 inches of floss and wind most of it around one of your middle fingers. Wind the remaining floss around the same finger of the opposite hand. This finger will take up the floss as it becomes dirty. Hold the floss tightly between your thumbs and forefingers. Guide the floss between your teeth using a gentle rubbing motion. Never snap the floss into the gums. When the floss reaches the gum line, curve it into a C shape against one tooth. Gently slide it into the space between the gum and the tooth. Hold the floss tightly against the tooth. Gently rub the side of the tooth, moving the floss away from the gum with up and down motions. Repeat this method on the rest of your teeth. Don’t forget the back side of your last tooth.
Adapt walking to prevent slipping on ice this winter Winter is here. It can be a beautiful time of the year, but the snow and ice that covers the landscape in a pristine sheet of white can present certain hazards as well. Walking on ice can be extremely dangerous, particularly to those people who already may have mobility issues, such as the elderly. According to the National Safety Council, slips and falls are the single largest cause of emergency room visits. Slip and fall injuries also are the third largest cause of workplace injuries, says the Bureau of Labor Statistics. Many accidental falls occur from lack of stability or poor physical health. However, come winter, many falls can be attributed to walking on slippery surfaces covered with snow or ice. To avoid falls on ice, men and women might want to take certain precautions.
Change the way you walk Adapting to the slippery conditions could help prevent some of the falls caused by snow and ice. When walking on ice, plant feet with toes facing outward slightly, and then shuffle along. Hunching over a little and extending
that you can keep sidewalks clear.
Remove shoes indoors Slips and falls can happen inside a home as well. Many people have tile or laminate entryways in their homes, and these entrances can become quite slippery when snowpacked shoes warm up and the snow melts, creat-
arms outward will help to lower your center of gravity and also offer a little more stability. Take short, flat steps so that the heels and toes of your shoes stay in contact with the ground as much as possible and offer maximum surface contact. You should not take large strides or move quickly. This can definitely lead to slips and falls. Rather, leave extra time to get to and fro, especially when walking to mass transit or to and from your car when commuting.
ing a wet, slick surface. Avoid falls by placing mats by the front door and removing shoes when you enter. Stash a pair of slippers nearby into which you can change.
Pack light Carrying heavy bags can disrupt your center of gravity and contribute to falls. Whenever possible,
travel light or use a backpack to evenly distribute weight to help you walk more easily. Falls on slippery surfaces can be quite dangerous. Avoid trips to the emergency room for broken bones or abrasions by slowing down, dressing appropriately and walking on paths that have been cleared of snow and ice.
trary to popular belief, clunky winter boots may make walking more difficult. Try rain boots instead, as rain boots typically have flatter soles. There also are many different types of shoe ice grips on the market that can be added to the soles of shoes. They easily slip on to offer more traction. Whenever possible, try to avoid shoes with already slippery soles or high heels. Carry these shoes with you and change after you are inside.
Treat walkways Switch shoes Flat shoes with rubber soles are more capable of gripping the ice than other types of shoes. Con-
Keeping on top of falling snow can help alleviate slippery walkways. Use a combination of snowmelt and sand so
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PARK RAPIDS ENTERPRISE
Century middle school students are using activity planners to track exercise and eating habits throughout the school year. The planners must be brought to phy ed class each day.
PHOTOS BY ANNA ERICKSON / ENTERPRISE
Century phy ed teacher Aarin Galzki asks students to answer the question of the day in their activity planners.
Active living planner helps students track healthy habits BY ANNA ERICKSON aerickson@parkrapidsenterprise.com
Park Rapids students are tracking their activity and eating habits daily with new planners. Century middle school teacher Aarin Galzki said each year students receive an assignment book to help them stay organized with their schoolwork. “This year the Student Council purchased an Active Living Planner that still helps students stay
organized, but is also being used in their PE classes to help reinforce healthy living concepts,” she said. Students answer a question each day, such as, “What is a barrier you could try to overcome this weekend?” Each month of the planner has a different theme to address different aspects of healthy living. Students must use their planners to help them answer the PE question of
the day that is based on that month’s theme. They are required to have the planners in class each day and they are part of their grade. “The weekly pages are loaded with helpful information and advice, as well as a spot to chart a few healthy habits that we should all be doing daily,” Galzki said. A recent eighth grade class performed self-assessments in the planner. They rated how capable
they thought they were of overcoming barriers that prevent them from being physically active or eating healthy. Students were also asked to evaluate their support system. Galzki said she was very excited when she first discovered the planners. Much of the information was already being covered in class but the planners organize all the information. Students are able to keep the books at the end of the school year.
“Ultimately, what a great way to start teaching our students how to make healthy choices on their own and keep track of those choices now,” Galzki said. A new way of fitness testing is also being adopted at Century. Fitnessgram will provide students with an understanding of what the Healthy Fitness Zone is and what it takes to maintain their health in different areas of fitness.
The days of the old Presidential Fitness Tests where students were compared to other students is no longer part of the curriculum. “Now the focus is on the individual and the Healthy Fitness Zone based on their gender and age,” Galzki said. “Every Student will get a printout of their results with recommendations on how to improve in any area they may need to.”
Sometimes it’s better to take a day off work when sick In today’s volatile employment market, workers who have jobs are doing just about anything they can to keep them. For some, this can mean heading to work even when it may be best to stay home. Other employees fail to take sick days because a day out of work means a day without pay. Although there certainly are employees who use sick days when they have a sniffle or a splinter, many other diligent workers maintain near-perfect attendance and choose going to work when they should be resting at home. Going into the office when ill is not a smart idea. Not only does it put other workers at risk for catching germs, but also chances are the sick employee’s productivity will be poor and he or she may make mistakes that could cost the company money while under the fog of medica-
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tion. Furthermore, working while sick will delay the body’s healing process, which could escalate the illness even further – leading to more sick days needed. Although every symptom does not warrant a sick day, here are some symptoms that could mean it’s time to take a day off. I Stomach issues: Vomiting and diarrhea are symptoms of food poisoning or other bugs that wreak havoc on the gastrointestinal system. In general, these illnesses do not last longer than 12 to 24 hours. It’s much more convenient – and private – to do bathroom business in the comforts of home. I Fever: A higher fever (temperature more than 101 F in adults) could be a signal of the flu or the body fighting another infection. It’s a wise idea to remain at home until the fever breaks. A 2006 fact sheet from the Institute for Women’s Policy Research reported that a worker with the flu is likely to infect 1.8
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out of every 10 coworkers. I Bad cold: The first few days of a runny nose and sneezing are often the most contagious. A person who is sneezing and blowing his nose repeatedly could end up infecting the entire office in the process. Stay home and rest up. Coworkers will appreciate it. I Bacterial infection: Strep throat or conjunctivitis is caused by contagious bacteria. It can take 24 hours after the first dose of an antibiotic until a person is no longer considered contagious. I Mobility injury: Workers who have sprained or hurt a part of the body resulting in an inability to do the job effectively may want to stay home until the injury is better. What’s more, working while injured could cause an even greater injury to occur. Be sure to report the injury to the proper personnel if it was the result of an accident at work.
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PARK RAPIDS ENTERPRISE
WEDNESDAY, DEC. 12, 2012
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Take care in shoveling to avoid variety of injuries There are many good things about a fresh coating of snow on the ground, especially for those who are avid outdoor enthusiasts. Fresh powder makes for ideal skiing conditions as well as opportunities for snowshoeing and snowboarding. Fresh snow also means having to clean up driveways and sidewalks. Snow shoveling is something many people do not enjoy, and it can potentially be dangerous if not done properly. The possibility of an accident or injury while shoveling snow is very real. The American Academy of Orthopaedic Surgeons states that the most common injuries associated with snow removal include sprains and strains, particularly in the back and shoulders. Individuals who use snowblowers are not immune to injury, either. The Consumer Product Safety Commission found that more than 6,000 people were injured using snowblowers in 2009. Injuries from snowblowers can include lacerations and finger amputations. Serious health problems may result from snow shoveling and snowblowing, including heart failure from overexertion. Many people are simply not physically fit enough to move heavy quantities of snow. Those who are may not treat snow removal as they would a strenuous exercise, which would need a warm-up period so as not to strain muscles. Furthermore, improper body mechanics
can put undue stress on the lower back and cause herniated discs or degeneration in the spine. To make reduce the risk of injury when shoveling snow, consider the following tips. Consult first with a doctor to get a health assessment. If you are restricted from certain strenuous exercises, it stands to reason that you will be restricted from shoveling snow as well. Many people underestimate just how strenuous snow removal can be. Choose the right snow shovel or snowblower. Tools with a curved handle or an adjustable length handle will help you feel more comfortable and minimize slouching and arching of the back. Select a shovel or snowblower that is lightweight to reduce the amount of weight you have to move in addition to the weight of the snow. Dress appropriately for the weather by layering clothing. Layering enables you to remain warm, but then shed layers should you become overheated. Sweating and having damp clothing could put you at risk for hypothermia. Be sure to cover extremities to guard against frostbite. Warm up muscles by treating snow removal for what it is – a physical activity. Cold, tight muscles are more prone to injury, say experts. It is adviseable to spend 10 to 15 minutes with moderate exercise to get the body ready for the workout ahead. Take a brisk walk and stretch your arms,
feet wide apart for the best distribution of weight. Carry the shovelfuls of snow to where you want them, rather than tossing snow to the side or over your shoulders, which can only injure your body. Try to keep your arms close to your body to reduce stress on the spine. If using a snowblower, always wear eye protection. Never reach into the blades of a snowblower to dislodge snow or another obstruction. Turn off the snowblower first and wait for a few seconds to let the blades recoil before attempting to clear the blades. Turn off the engine any time you are walking away from the snowblower. Keep tabs on the electrical cord so that you don’t trip or accidentally run over it. Do not allow children to operate the snowblower. If you are not feeling well, it is best to leave snow removal to someone else. Many lawn care services double as snow removal businesses once the seasons change. Check to see what plans your landscaper offers. Snow removal is a fact of life for many people each winter. Treat it as a strenuous exercise that requires proper technique to help minimize injuries.
The first step to shoveling is to choose the right shovel or snowblower. Also, dress in layers. legs and back. It is best to limber up to avoid injury. Begin shoveling slowly, lifting only small amounts
of snow. Remember that it is not a race, and there are no prizes offered for getting the job done in record
time. Keep your back straight while bending your knees to lift snow. Position your
Holidays aren’t always a joyful time BY ANNE POLTA
FORUM COMMUNICATIONS
It’s hard to look at the calendar and not be reminded that Christmas Eve will mark exactly four months since my dad’s funeral. There’s going to be an enormous gap in the family holiday celebration this year, and in fact every year from now on. But for what it’s worth, we are far from alone in having grief as an uninvited guest for the holidays. Although the cultural expectation is that this is supposed to be a joyful time of the year, the reality is otherwise for anyone dealing with death, illness, financial difficulties, divorce, homelessness, or other forms of loss. We shouldn’t need to be reminded of this, but somehow we often do anyway. And it seems many of us need outside advice on how to cope – or, for those who aren’t anticipating that their own holidays might be difficult, advice on how to be sensitive toward family and friends who are. My email inbox has been filling up since October with suggestions on everything from getting through the holidays while undergoing cancer treatment to coping after a natural disaster. A half hour on the Internet turned up even more ad-
Anne Polta vice and insight, much of it from experts on grief. If there’s one message to be gleaned from all this information, it would perhaps be this: Expect your emotions to be near the surface and expect that it will be hard at times, but concentrate on how you can make the holidays both manageable and meaningful in spite of what you’re dealing with. Caroline Flohr, who lives in suburban Seattle and recently published “Heaven’s Child,” a memoir about the sudden death of her 16-year-old daughter, Sarah, has this to say: “Through the web of pain, I have been amazed by the power of family, love and faith in healing.” Have faith in your own inner strength and be appreciative of what you have, she writes. From a grief counselor: Try to avoid comparing your situation with that of other people who are to-
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gether and enjoying the holidays; no family gathering is perfect or stressfree. Alan Wolfelt, the founder of the Center for Loss and Life Transition in Fort Collins, Colo., and a noted author and counselor, suggests that rather than allowing well-meaning friends and family to prescribe how they think you should spend the holiday, focus instead on what would be meaningful to you. What about the thousands of people for whom health challenges will be an unavoidable part of the holidays? Deborah Cornwall, a leadership volunteer for the American Cancer Society and author of a new book, “Things I Wish I’d Known: Cancer Caregivers Speak Out,” sums it up this way: “Keep it festive. Keep it simple. Keep it social. Keep it positive.” Having cancer or being a caregiver for someone
with cancer (or any other major or chronic disease, for that matter) is often overwhelming, so look for normalcy, she advises. This might mean focusing on a few traditional activi-
See Grief Page 8C
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PARK RAPIDS ENTERPRISE
Provide extra care for pets during winter season When temperatures drop, humans are not the only ones who feel the chill. Cold weather also can take its toll on animals, including dogs, cats and birds. Protecting pets when winter arrives involves modifying care tactics. A major winter snowfall or simply a snap of cold weather can cause many problems for pets. Much like humans, dogs and cats can experience frostbite on extremities when subjected to cold temperatures. Ears, noses and paws all may bear the brunt of cold weather, increasing the risk of injury.
Provide warm shelter Although it may appear that pets are well insulated against cold temperatures, fur or feathers do not make pets impervious to the cold. According to the ASPCA, fur wetted by snow may not dry quickly, putting animals at risk for a chill or even hypothermia. As a precautionary measure, keep companion animals inside when temperatures drop below 30*F. If yours is an outside dog, be sure that he or she is equipped with dry, draft-free shelter. A dog house that is too large will not retain heat,
so keep this in mind. Reduce wind chill by placing the dog house where it will not be in the direct line of wind. You may want to think about keeping the dog in an insulated shed or garage if you prefer not to move the pet inside. Cats can easily freeze while outdoors; therefore, it is safer to keep them inside. Also, outdoors a cat may seek unsafe shelter, such as under the hoods of cars where they can be injured or killed if the car is started. Dress warmly A mammal’s system for regulating heat can be compromised when there is excessive cold. No matter its type of fur, a dog or cat may not be able to tolerate long periods of cold weather, unless it is a breed that was specifically bred for remaining outdoors in the cold, like a Malamute or Husky. When venturing outside, consider the use of a sweater or vest on short-haired dogs, but keep an eye on the pet. Wearing a coat doesn’t mean he should be left outdoors unattended. Cats probably will not tolerate any type of clothing. If going outdoors to a vet appointment, use a carrier that is insulated from the cold
to gauge its surroundings. It is best to keep dogs on leashes during any type of inclement weather.
Be mindful of pets young and old
Pets have special health needs during the winter months. with thick blankets.
Limit drafts Address drafts around the house, which will increase your comfort and that of your companion animals. Dogs and cats lie on the ground, where colder air tends to collect. It may be several degrees cooler near the floor where they reside. Check windows and doors for drafts. If repairs or replacements aren’t financially possible, consider the use of draft guards or insulating curtains. These measures also will
protect pet birds. Most birds that are kept as pets are from tropical climates and cannot tolerate severe colder temperatures. Reduce risk of illness by keeping birds away from drafty windows and doors that open and close frequently during the winter.
Keep them leashed Many dogs like to frolic in the snow, but snow can cause a pooch to lose his scent on the ground and get lost. A dog also may run off and get smothered by tall snowdrifts or slip through thin ice when not being able
Puppies and kittens as well as older dogs and cats may be less tolerant of colder weather. Young animals are lacking the fat stores and thick coats of their adult counterparts that can help protect them against the cold. Housebreaking a puppy during the cold weather could be challenging. Senior dogs may feel aches and pains from the cold, which can irritate existing conditions like arthritis. Limit their time outdoors to bathroom breaks.
Remove chemical poisons Antifreeze and specialized nonicing window cleaners used in automobiles are commonly used in winter. These chemicals are often sweet to the smell and taste and very attractive to curious pets. But only a few laps of antifreeze can be deadly. Keep any dangerous winterizing chemicals –even salt used to melt snow – away from pets to avoid accidental ingestion.
Provide extra food and water Pets need extra calories in order to keep their bodies warm in the cold weather. You may need to feed them a little extra during the winter. Extra water may also be necessary when the pet’s metabolism is working harder. If a pet is kept outdoors, be sure to check if its water has frozen and replace it frequently.
Watch for symptoms of hypothermia Even well-meaning pet owners may be unaware if their pet is suffering from the effects of too much cold. Here are some symptoms of hypothermia. I Violent shivering, followed by listlessness I Weak pulse I Lethargy I Muscle stiffness I Problems breathing I Lack of appetite I Rectal temperature below 98*F I Coma I Cardiac arrest Companion animals may experience anything from discomfort to serious problems when cold weather arrives. Take precautions to keep pets safe and healthy all winter long.
Grief: Support from other people matters and aids in the recovery
Make continuous learning your new habit this winter
from Page 7C
BY DAWN KAISER
ties, such as baking and decorating cookies, that are most important to you and skipping the rest. Make togetherness the priority – and find time to laugh, Cornwall suggests. Those who haven’t yet experienced grief or illness or hardship during the holidays may want to be helpful but don’t know what to say or do. Again, the experts come to the rescue with some important tips: Don’t judge. Don’t give advice that hasn’t been asked for. Be present and listen. Rather than waiting to be asked or making vague offers of help, take the initiative and offer to help in ways that are specific and practical, such
‘Those who haven’t yet experienced grief or illness or hardship during the holidays may want to be helpful but don’t know what to say or do. as bringing over dinner or shoveling snow off the sidewalk. In the days and weeks after Dad died, it was often the little things that mattered most – the cards, the phone calls, the neighbors who brought food, the people who took the time to share their
memories of him. Studies on coping with grief and adversity mostly point to the same conclusion: Support from other people matters, and an essential part of the recovery process is the construction of meaning out of loss. Even though the holidays are often a serious test of people’s emotional fortitude, at the same time it can be an opportunity for the sick, the struggling and the bereaved to become more resilient.
Anna Polta is a health reporter for Forum Communications Co.
VILLAGE FAMILY SERVICE CENTER EMPLOYEE ASSISTANCE PROGRAM
Many years ago I took a course which asked us to define the key roles we have in life and one of the roles I identified was “Lifelong Learner.” That role isn’t unique to just me – we are all lifelong learners or at least we should be. I believe the moment you stop learning is the moment you stop growing, and when you stop growing, you risk a life of stagnation and withering. So when you look at it, learning is an essential aspect of both our personal and professional growth and development and is needed in order to turn who we are today into who we want to be tomorrow. When I talk about continuous learning or lifelong learning, I’m not suggesting everyone go back to school for a new degree. Rather what I have found is that continuous learning is more about a mindset and a habit that is acted upon each every day. Learning is an active process. When it comes to learning you will never reach a point where you know it all, despite what some say, and you will never live long enough to exhaust all the amazing possibilities of life. So you how do you become a lifelong learner? I am glad you asked. Here are some tips for installing the habit of continuous and lifelong learning: I Be curious. What do you wonder about?
Curiosity is one of the foundation blocks of learning, no matter what your age. Look around, ask “why” and then set out to discover what it’s all about. I Keep a “to learn” list. As a lifetime learner, train yourself to always have something new or different to discover. Invest in your mind, body and soul every day and create an ongoing list of topics, languages, skills, books, etc. you would like to explore. I Be willing to teach or mentor others. I think sometimes we forget how much we know. Maybe we know something so well we do it automatically. Be willing to give others a hand and teach them what you know. Plus something magical happens when you teach someone something – you begin to understand it better yourself and deepen your mastery of that subject. I Learn something new each day. Approach life with a beginner’s mindset and look constantly for one new tidbit or a new way to expand your expertise or knowledge. Be open to learning and at the end of the day reflect on what you learned or sometimes maybe even relearned. Journal, meditate or contemplate the ideas you have learned to help ingrain the lessons learned. Then you can decide how to put it into practice.
Dawn Kaiser is an Employee Assistance Program (EAP) Trainer with The Village Business Institute (www.thevbi.org).