Healthy 2019
life
Published by the Perham Focus & the Wadena Pioneer Journal
It’s Only Natural The health
benefits of being outdoors
Sneezing Season Tips to keep
spring allergies at bay
100 Pounds Lighter One woman’s
story of personal
transformation
Healthcare from Home E-visits save patients time, money
PAGE 2 | HEALTHY LIFE 2019
CONTENTS 4 8
12 14 16
17
Nicole Pomerenke: After losing 100 pounds, this ’human transformer’ is helping others be their best selves The benefits of being outdoors: Connecting with nature is good for the mind and body E-visits: Healthcare from the comfort of home
Stressed out: The damaging effects of stress on the body
Stay sniffle-free: Five ways to combat spring and summer allergies
Pet health: Protect your pet from poisons in the home
PERHAM FOCUS
www.perhamfocus.com • 218-346-5900
300 West Main St., Suite C • Perham MN 56573
WADENA PIONEER JOURNAL
www.wadenapj.com • 218-631-2561
314 Jefferson St S • Wadena, MN 56482 HEALTHY LIFE 2019 | PAGE 3
Human transformer BY MICHAEL JOHNSON For Healthy Life
After losing 100 pounds and transforming her own life, Nicole Pomerenke is now helping others be their best, fit selves
(Michael Johnson / Healthy Life)
Nicole Pomerenke, left, offers encouragement as Reegan Stephens does another rep with the weights at the Maslowski Wellness and Research Center in Wadena. PAGE 4 | HEALTHY LIFE 2019
W
hen Nicole Pomerenke looks at a photo of herself from December 2011, she sees a woman 100 pounds heavier than her current 140-pound frame. To anyone else, there’s almost no resemblance between the two. Pomerenke is smiling in that picture, but inside, she’s hiding feelings of depression, disappointment over her weight, and a broken relationship that kept her down on herself. It was a bad situation that she needed to get out of. “I did a lot of crappy eating,” she says. Not long after that picture was taken, Pomerenke started making some important life changes. She realized she had been focusing on anything but herself for too long, and it was time for her to get healthy — and happy. She thought, “It is time to start thinking about myself, not keep stressing.”
(Submitted Photo)
Nicole Pomerenke, posing with Santa Claus in 2011. She later went through a lifestyle change that helped her lose 100 pounds in 15 months.
One thing she tells people struggling with weight is to “just move.” It’s amazing how much more active your lifestyle can be when the TV stays unplugged, and that’s the way she likes it best. Of course, a healthy diet played a major role and still
THE JOURNEY Pomerenke says she didn’t do anything magical to lose 100 pounds. “It’s not a super complicated story,” she says.
It took time, it was progressive. As I lost more weight, I got more comfortable.
-Nicole Pomerenke, on her fitness journey
total
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(Michael Johnson / Healthy Life)
Reegan Stephens drops down before shooting up and tossing her mom, Maureen, a medicine ball during a recent training session with Nicole Pomerenke. does today. She stopped eating fast food and dropped pop out of her life. Diabetes is in her family, and she knew if she didn’t make a change, she’d become another statistic. “It took time, it was progressive,” she says of her weight loss. “As I lost more weight, I got more comfortable.” Over the next 15 months, walking turned into jogging, then running and strength training. Healthy eating and staying active remained her focus, helping her lose those pounds. Fast forward to 2019, and Pomerenke has kept it all off. She’s now a personal trainer at the Maslowski Wellness and Research Center in Wadena, where she trains in the workout area, teaches water aerobics classes, or runs the front desk to help align people with the right offerings for them. She lives for fitness. Now at a healthy, comfortable weight, she still avoids those unhealthy eating habits, and the TV is rarely ever turned on. Nothing on the screen makes her feel as good as a great workout, anyway, she says. Pomerenke found that by taking time for herself, she was able to get to a place where she could take time to help others. And that’s paying off well for her and her clients today.
FASTEST IN CLASS Reegan and Maureen Stephens are just two of Pomerenke’s many clients that visit her at the Mas. This mother-daughter duo follows a written plan that Pomerenke created for them to help them train together for several upcoming running events, including a 10k in Fargo. Reegan is a fourth grader at New York Mills Elementary School. Her mother thought personal training might help boost her self-confidence after some kids shared unkind words with her. On a recent return visit to training, Reegan boasted to Pomerenke that she was now the fastest runner in her class, surpassing all the boys — news Reegan, her mom and trainer could all beam about. Their workouts are total-body, with special attention paid to biceps, shoulders, legs, abs and glutes. In each of these specific areas, both daughter and mother are seeing growth. If anyone is going to pick on this 9-year-old -Nicole Pomerenke again, she now has enough confidence to let it roll off her strong shoulders. While more than a few groans can be heard during their workouts, there’s even more laughter, as the focus is always on making fitness fun. “If you don’t make it fun, you’re not going to do it,” Pomerenke says.
It’s not me telling you what to eat, it’s me telling you what is not going right.
PAGE 6 | HEALTHY LIFE 2019
seem impossible. Pomerenke has been at the Mas for about a year. She is an independent contractor through the city of Wadena at the Wellness Center.
HOW TO TRAIN A HUMAN
Pomerenke’s personal training sessions include a consultation to determine a client’s abilities, as well as his or her goals for the future. Many people have a goal of losing weight, she says, but no matter the amount of weight they want to lose — be it 10 pounds or 100 — it’s up to them to take the first step. “Tell me how you are going to lose two pounds,” Pomerenke says. “That’s the biggest thing.” The hardest part of getting started is just getting out the door, she adds. That might mean finding an activity you enjoy and just doing that, more and more. “You have to schedule it,” Pomerenke says of a quality workout. “Make time. Find that ‘me’ time.” As a trainer, she irons out the details of what it takes to move a person from here to there. She creates a program and meets weekly with her clients, depending on their wishes. A big part of what she does, after laying out the initial plan, is providing encouragement along the way. She also offers nutrition coaching. “It’s not me telling you what to eat, it’s me telling you what is not going right,” Pomerenke explains. That could be binge eating in front of the TV, or random snacking throughout the day, or eating what’s convenient instead of planning out meals. She asks people to be mindful of what they are putting into their bodies. Sometimes before people can start a new diet or workout plan, they have to have a mental change, too. You have to want to do it. Take it from someone who has been (Michael Johnson / Healthy Life) there. Pomerenke knows what it feels like to be down, Reegan Stephens works on her arm curls during a recent training and she knows what it feels like to overcome what may session with trainer Nicole Pomerenke.
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HEALTHY LIFE 2019 | PAGE 7
It’s only natural
CONNECTING WITH NATURE HAS PHYSICAL, MENTAL HEALTH BENEFITS BY CARTER JONES For Healthy Life
S
ince the industrial revolution, society has gotten away from long-term contact with nature, and over that time, the rates of depression, anxiety and stress have increased, according to Dr. Gail Pickett at Perham Health. The school of thought is that getting more connected to nature improves physical and mental health, Pickett says. “There’s a lot of reasons to be out in nature,” she says. “Walking in nature, gardening, working in the yard, being around animals, fishing and hiking.” Exercising on a regular basis can be a very effective mental health treatment, because low-intensity exercise sustained over time releases proteins that cause nerve cells to grow and make new connections. If an exercise regimen is too daunting, just spending 90 minutes outside is proven to benefit mood, reduce anxiety and improve digestion, Pickett says. A study at the University of Michigan proved being in nature improves cognitive function. Participants were asked to memorize a series of random numbers, then one group walked around an arboretum, while the other walked down a busy city street. After repeating the test when they got back, the participants who walked in nature showed a 20 percent improvement in their memorization abilities. Practicing mindfulness meditation in a natural setting can keep someone grounded, with awareness of the present moment, Pickett says. Pickett quoted Professor Jon Kabat-Zinn, who said mindfulness, “means paying attention in a particular way: on purpose, in the present moment and nonjudgmentally.” “Listening to what’s around you and observing from a mindful perspective can improve upon just being outPAGE 8 | HEALTHY LIFE 2019
doors,” Pickett says. “Looking at birds, looking at trees, can be better than actually walking around.” The Stanford Woods Institute for the Environment published a study that says anxiety and mood disorders are more prevalent in cities with a lack of green space, compared to rural areas. Brain scans have found that walking outdoors decreases neural activity in the region of the brain that is active during repetitive thoughts focused on negative emotions. If getting outside isn’t an option, even looking at pictures of nature or listening to recorded nature sounds is proven to be calming. The bottom line is, being around nature calms the mind, improves focus and regulates emotions. “Bringing your workout routine into nature, with whatever you’re doing, can have the biggest benefit in all those areas, and you can enjoy just being outdoors,” Pickett says.
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ALWAYS WHAT’S BEST FOR OUR PATIENTS HEALTHY LIFE 2019 | PAGE 9
Healthcare in the comfort of your own home (Image courtesy of Tri-County Health Care)
Technology and e-visit services allow patients to receive medical care quickly and easily, from the comfort of their own homes.
E-VISITS SAVE TIME AND MONEY FOR PATIENTS WITH MINOR MALADIES BY MICHAEL DENNY
C
For Healthy Life
indy Schmitt recently came down with a sinus infection. It was annoying, but didn’t seem debilitating enough to warrant a full-blown doctor’s appointment. She knew she was sick, but didn’t want to drag herself out of bed and make the journey to the clinic just for a bad case of the sniffles. So instead, she decided to stay home and do an E-Visit. After being asked a few questions from the comfort of her own home, Schmitt received her treatment plan and care instructions. Simple as that. There was no going out into the cold, no driving, and the service was less expensive than visiting a nurse or doctor in person. Schmitt, who works at the Perham Health Clinic in New York Mills, praises the convenience of the E-Visit service, and says she would definitely make use of it again. Her experience sums up the positives of online healthcare. Care facilitated over the Internet is the way of the future. As technology creeps into every aspect of daily life, it is changing the way people receive their medical care. For patients with non-life threatening illnesses, E-clinics are offering viable alternatives to the traditional doctor visit. In Wadena, Tri-County Health Care rolled out its eClinic service in September of 2018. “If community members are suffering from minor illnesses, eClinic gives them a convenient, reliable option for health care, saving them a trip to the clinic or ReaPAGE 12 | HEALTHY LIFE 2019
dyCare. This is especially helpful on weekends or after hours, as eClinic is available 24 hours a day, seven days a week,” says Jessica Sly, communications specialist for Tri-County Health Care. The eClinic is fast, easy, and inexpensive. After a few clicks and keystrokes, medical questions are presented. Initially, the service asks about the general nature of the patient’s health problem, and this dictates a questionnaire that follows. Medication refills, respiratory infections and stomach problems are a few of the categories available. Several questions must be answered before a doctor or nurse can provide guidance on the issue. The service is geared toward patients ages two to 75, and typically only requires an Internet connection and 5 to 10 minutes. A treatment plan, completed by an on-call doctor or nurse practitioner, is available in around 60 minutes. Correspondence may require the patient to take photos, making mobile devices a great choice when using the eClinic. If the treatment plan requires a prescription, medicine can be sent to any pharmacy of the patient’s choice. If a patient cannot be treated properly, he or she will not be charged. Also, if it is discovered during questioning that a patient’s condition requires immediate medical attention, the session will end with a prompt instructing the patient to visit a hospital. In the Perham area, Perham Health has embraced
digital technology in an attempt to make receiving healthcare all the more efficient. Perham Health utilizes MyChart, a medical application designed to facilitate online care. To start an E-visit, a patient logs onto MyChart and completes a brief questionnaire. Treatment plans, prescriptions, and further questions all take place through the E-visit. Perham Health offers face-to-face communication with a healthcare practitioner via video chat. A mobile phone or computer with Internet access will allow a patient to speak with a Sanford provider. These Video-Visits are a relatively new feature and cost $49. The underlying reason behind the push toward online visits is to provide an efficient, cost-effective means of receiving care. E-visits take the strain off the hospital system and give patients an inexpensive way of receiving medical help in non-emergency situations, especially after hours. Most would agree that paying $40-50 for an E-visit is a better solution than making a visit to the local emergency room, which usually costs much more. “It offers options to seeking care in the emergency department when the clinic is closed, access to specialists, a great option when the weather is bad,” says Beth Ulschmid, director of clinic operations at Perham Health. So the next time you have a sniffle or scrape, instead of running to the local clinic or emergency room, remember that proper medical care is just a few clicks away.
(Michael Denny / Healthy Life)
Online healthcare services like this are very attractive to smart phone users.
(Screen shot from Sanford Health’s website)
A Video-Visit is a fairly new service offered to Perham Health patients.
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HEALTHY LIFE 2019 | PAGE 13
The effects of
S
stress on the body
tress affects people of all ages from all walks of life. Though work is a primary source of stress for many people, a recent survey from the American Psychological Association found that stress is more than just work-related. In its 2017 “Stress in America” survey, the APA found that the future of the nation, money, and violence and crime were significant sources of stress for more than half of survey participants. The effects of stress on the human body are considerable. Though everyone experiences and responds to stress differently, these are some of the more common effects of stress, courtesy of the Mayo Clinic.
MENTAL SIDE EFFECTS Stress can have an adverse effect on mood and has been linked to depression, which the World Health Organization reports is the leading cause of disability across the globe. People suffering from stress also may experience anxiety, restlessness and feelings of being overwhelmed. In addition, stress can compromise a person’s ability to focus, adversely affecting a person’s ability to complete their work-related tasks. That’s not insignificant, as 61 percent of respondents in the 2017 “Stress in America” survey reported that work was a significant source of their stress.
PHYSICAL SIDE EFFECTS Stress affects more than the mind, manifesting itself physically in various ways. The Mayo Clinic reports that common physical side effects of stress include headache, muscle tension or pain, including chest pain, fatigue, and a change in sex drive. Upset stomach also may be a byproduct of stress. People dealing with stress may even have trouble sleeping. PAGE 14 | HEALTHY LIFE 2019
BEHAVIORAL SIDE EFFECTS Behavior can be affected by stress, which may cause some people to abuse drugs or alcohol. Some may turn to tobacco, either becoming a smoker or smoking more if they’re already smokers. Angry outbursts, social withdrawal and overeating or undereating are some additional potential side effects of stress. Coping strategies can be highly effective at alleviating stress and its negative side effects. Learn more about such strategies at www.stress.org.
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HEALTHY LIFE 2019 | PAGE 15
Allergy season has sprung:
T
5 ways to stay sniffle-free EMMA VATNSDAL Forum News Service
he warmer weather that spring brings sounds amazing to most Minnesota folks, who have been stuck indoors under blankets and layers of clothing for the past several months, but there’s an unlucky group of people who dread the spring and summer season: allergy sufferers. Even with advancements in science and technology, the negative effects that nature can have on the human body can’t always be stopped. Flowers open up each year and release steady bursts of pollen into the air, animals shed their winter coats, and temperatures warm enough to spawn mold under the dense layer of snow — all of which can spark sneezing, coughing, itchy eyes and other irritating allergy symptoms. Sometimes medicine isn’t enough. Here are five ways to combat seasonal allergies and stay sniffle-free.
SHUT THE WINDOWS The sun has come out for the first time in months, the air is musty and stagnant and you just want to feel that sweet spring breeze blowing through your home. Don’t do it. As pollen gets released into the air, it gets picked up by the wind and distributed around the area. It’s how plants and flowers reproduce and it’s how pollen gets swept up into your nose, causing sneezing and itchy, watery eyes and noses. Keep those windows shut. Don’t let the little flower baby-makers into your home. It’s not worth it.
week study saw an almost 50 percent improvement in their allergy symptoms over those who were given the placebo. Vitamin C, one of the most important anti-allergy vitamins, is a powerful promoter of a strong immune system and can calm down allergic reactions. While you can take a vitamin C as a pill supplement, it can be found in fresh fruit and vegetables, which we could all use a few more of.
TRAVEL WISELY Because rhinitis is so common in the world, weather apps and television stations tend to keep tabs on the likelihood of bad allergy days. It’s now easier than ever to know when and where allergies may strike. When that alert makes its way to your phone, you know it’s time to bust out the antihistamines. And if you like to travel away from home, knowing the local allergy situation before you go can ensure smooth sailing.
TAKE YOUR MEDICINE If the vitamins aren’t enough, finding allergy medicine that works can be a lifesaver (there are nasal corticosteroids, decongestants and antihistamines). For one person, it might be Allegra and eye drops; for another, Claritin and that’s it. Taking the time to learn what does and doesn’t work can mean the difference between blowing your nose or breathing through it.
TAKE YOUR VITAMINS
EAT SOME HONEY, HONEY
While the symptoms of hay fever are nothing to sneeze at, there is a way to combat them and still make it outside. In fact, it’s also possible to reduce your allergic potential so you’re less likely to have symptoms in the first place. Probiotics can help reduce the blocked noses, sniffling and snuffling medically known as rhinoconjunctivitis. In a study published in the American Journal of Clinical Nutrition, hay fever sufferers who were given 3 billion units of lactobacillus and bifidobacteria during the eight-
The secret is in the bees. Local honey, traditionally used to improve food and drinks, contains many enzymes, antioxidants and minerals your body needs to help you not feel sick anymore. Bees use pollen from the same flowers that cause allergies. When people eat honey, they ingest a bit of the allergen that makes them sick. Over time, the body builds up an immunity to these allergens — making seasonal allergy season not quite so terrible.
PAGE 16 | HEALTHY LIFE 2019
Edited from the April 5, 2019 Friday 5 column on inforum.com.
Pet health: Pet poisons that may be lurking in your home
O
ne of the best things pet owners can do to ensure ► Lime and rust removers their pets’ safety is conduct a poison audit through► Cough drops out their homes. Pets are often vulnerable to common household items that may not pose a threat to LIVING ROOM adults. ► Poisonous plants The Pet Poison Helpline, a licensed animal poison ► Liquid potpourri control center dedicated to preventing poison-related ► Devices, including smartphones injuries, illnesses and fatalities to pets, offers this room► Batteries, such as those inside remote controls by-room breakdown to help existing and potential pet owners find items around the house that could pose a threat to their furry friends. GARAGES AND GARDEN SHEDS Make these products as inaccessible to pets as possible, ► Automotive fluids, including antifreeze, windshield such as by keeping them locked away when not in use. More information about protecting pets is available at washer fluid, motor oil, and gasoline ► Ice melt products www.petpoisonhelpline.com. ► Lawn and garden products, including weed killer, grub and snail bait and rodenticides ATTICS AND BASEMENTS ► Paint ► Mothballs ► Glue ► Rodenticides ► Mothballs ► Insecticides ► Fertilizers ► Paint ► Bone, blood and feather meal ► Poisonous plants ► Insecticides LAUNDRY ROOMS ► Compost ► Fabric softener ► Bleach KITCHEN ► Detergents, including detergent pods ► Dryer sheets ► Chocolate
BATHROOMS ► Medications, including prescription drugs and overthe-counter drugs ► Caffeine pills ► Drain and toilet cleaners ► Ammonia ► Bleach ► Inhalers
► ► ► ► ► ► ► ► ► ►
Macadamia nuts Grapes, raisins and currants Onions, garlic and chives Caffeinated products, such as coffee and tea Chicken bones Fatty scraps Unbaked yeast bread dough Alcohol Table salt Kitchen cleaning products
HEALTHY LIFE 2019 | PAGE 17
These churches in your community welcome you to join them in worship!
STRONGER with prayer
Become
Your body may be in great shape, but what about your soul? Join us as we worship in the fellowship of Jesus Christ. You’ll get the kind of workout that leaves you feeling complete.
Perham area
CALVARY LUTHERAN CHURCH (ELCA) Pastor Paul Erdal 619 3rd Avenue SW, Perham, MN 218-346-4780 • calvaryperham.com Worship: Sun. 8:30 a.m. Traditional, 10:45 a.m. Contemporary IMMANUEL LUTHERAN CHURCH Second and Maple, Dent • 218-847-1083 NORTHWOODS LIFE CHURCH 945 West Main St. Perham • 346-LIFE (5433) northwoodslife.com • Sunday Worship: 10 a.m.
ST. PAUL’S LUTHERAN CHURCH (LCMS) Rev. Andrew Ratcliffe • 500 6th Avenue SW, Perham • 346-7725 Worship: Sunday 9 a.m., Wed. 5:30 p.m. stpaulsperham.com ST. JOHN THE BAPTIST CATHOLIC CHURCH Bluffton • 385-2608 • Fr. Aaron Kuhn Mass: Sunday 10:30 a.m., Wednesday 8 a.m. SACRED HEART CATHOLIC CHURCH 36963 State Hwy. 108, Dent • 758-2700 Mass: Sat. 4 p.m., Sun 8:30 a.m., Tues. 7 p.m., Thurs. 8:30 a.m. Parish Festival Aug. 11 with Mass 10 a.m. ST. JOHN’S LUTHERAN CHURCH CORLISS (LCMS) Rev. Jared Nies, pastor@stjohnsperham.org 49658 Cty. Hwy. 53, Perham • 218-346-4302 Worship Sunday: Bible Study 9 a.m. • Worship 10 a.m. StJohnsPerham.org ST. LAWRENCE CATHOLIC CHURCH 46404 Co. Hwy. 14, Rural Perham • 346-7729 stlawrence@arvig.net Parish Festival - Polka Mass Aug. 4 at 10:30 a.m. Prime Rib & Chicken Dinner Mass: Wed. & Fri. 8:30 a.m., Sat. 6 p.m., Sun. 10:30 a.m. UNITED METHODIST CHURCH OF PERHAM 223 4th Ave. SE, Perham. 346-7420 • Sunday Worship 10 a.m.
Wadena area
ST. HELEN’S EPISCOPAL CHURCH 22 Dayton Ave. SW Wadena • Sunday Worship: 10 a.m. ST. JOHN THE BAPTIST CATHOLIC CHURCH Bluffton 385-2608 Fr. Aaron Kuhn Mass: Sunday 10:30 a.m., Wednesday 8 a.m. WADENA ASSEMBLY OF GOD 419 1st St. NW. Just west of Tri-County Hospital Sunday Morning Worship: 10:30 a.m.
PAGE 18 | HEALTHY LIFE 2019
Orthopedics & Sports Medicine Move and live pain free! Dr. Vern Prochaska, MD CHI St. Joseph’s Health Orthopedics Services Include: n
Sports medicine
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Hip, knee, and shoulder replacements
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n
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Carpal tunnel and trigger finger releases Fracture surgeries of the upper and lower extremities Knee and shoulder arthroscopies
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Fracture care
n
and more....
NO REFERRAL NEEDED! To schedule your appointment, call 218.616.3700. Park Rapids www.CHISJH.org HEALTHY LIFE 2019 | PAGE 19
Home Care & Hospice by KNUTE NELSON
The best way to provide care is to
care for yourself. Caregiving is often stressful, and it’s easy to forget to take care of yourself when you’re taking care of others. Don’t forget to: • Make time for you, family and friends • Be part of a community • Accept help • Stay healthy • Manage stress proactively and positively
If you can’t always be there, worry can seep into every of your life, making you a less present parent, spouse or friend. It also makes it hard to give your all to your career. We can be there when you can’t.
218.632.1335 | knutenelson.org PAGE 20 | HEALTHY LIFE 2019