Best Life Health & Fitness
FEBRUARY 2022
POWER UP AT THE YMCA Members can find fitness, friendship, and fun
ALSO: Smoothies increase your fruit and veggie intake Hints for a healthy gut Got a minute? Fit in a micro workout
THE TIMES
Contents
Best Life
426 Second Street La Salle, Illinois 61301 (815) 223-3200 (800) 892-6452 www.newstrib.com
3 A GUT FEELING
Protecting your gut health can help your overall health.
Publisher Dan Goetz
7 SMOOTH MOVES
Niche Editor Shannon Serpette sserpette@shawmedia.com
Smoothies offer great taste and nutrition.
Regional Advertising Director Jeanette Smith
10 GETTING TO KNOW THE OTTAWA YMCA
jmsmith@shawmedia.com
Writers Brandon LaChance Katlyn Sanden Shannon Serpette
What the Y can offer new members.
14 SHORT ON TIME?
Photographers Katlyn Sanden Shannon Serpette
Try micro workouts.
Designer Liz Klein
On the cover: Kay Smith (left) and Jeanne Armstrong (right) lead a Zumba class at the Ottawa YMCA.
Published by:
PHOTOGRAPHY BY SHANNON SERPETTE
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A Gut Feeling Protecting your gut health can help your overall health Story and photos by Shannon Serpette
H
ippocrates, known as The Father of Medicine, may have lived more than 2,000 years ago, but he knew a thing or two about the importance of gut health. He believed that all diseases begin in the gut, and while that appears to be an exaggeration, there is evidence that a healthy gut can help people prevent certain conditions or at least ease their symptoms. According to the Mayo Clinic, gut health may help prevent or ease irritable bowel syndrome, obesity, rheumatoid arthritis, asthma, allergies, Type 2 diabetes, diarrhea, and constipation. Lori Rumbold, who owns Optimal
Health, a Princeton health food shop, agrees that the gut is tied to many of today’s ailments. “The gut is such an important part of health. Everything starts in the gut,” she said. “So many people have skin issues. It’s to do with the gut.” Headaches, pain, and irregular bathroom issues can all be tied to the gut, she said. It was a medical issue when one of her children was younger that caused Rumbold to give a closer look to nutrition. “It started when we weren’t getting See GUT page 5
A Shaw Media Publication | Best Life | February 2022 3
Lori Rumbold shows off one of her favorite gut health products at Optimal Health in Princeton. Her store carries an assortment of nonrefrigerated probiotics and prebiotics.
4 February 2022 | Best Life | A Shaw Media Publication
Gut
FROM PAGE 3
the answers we needed for one of our kids,” she said. Tired of seeing her child suffer, she started exploring the effect of nutrition on the body and how it can be a powerful medicine. As a farm mom, she had always believed in healthy eating, but learning more about nutrition was an eye opener for her. She started Optimal Health in 2012 as a way to provide information and products to the community. Since then, it has grown extensively with increasing community support. At Optimal Health, Rumbold carries many products aimed at improving gut health – both in the pill and supplement form and in the form of refrigerated food products like kefir. With the importance of hand sanitizers right now in the pandemic, people are destroying the good bacteria on their hands along with
the bad bacteria, she said. That good bacteria is essential for a person’s overall health and their gut health. Taking probiotics and prebiotics every day – whether in supplement or food sources – is a great way to ensure your gut is as healthy as possible. To further improve your gut health, Rumbold recommends knowing what your food sensitivities are and avoiding them. She also encourages people not to disinfect everything in their homes (unless there is a virus going around) and to remember to participate in some good old-fashioned outdoor activities like gardening – anything that gets your hands in soil. “It’s good to play in the dirt,” she said. “We need to support our immune systems. Our bodies know what to do.” Haleigh Kneebone Augspols, a registered dietitian with Hy-Vee in Peru, agreed that gut health is extremely important – and it’s easy to encourage with a few
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tweaks to your diet. She suggests starting with your diet, rather than adding supplements, and seeing if that’s enough to improve your gut health. She said you should add bacteria-culture containing yogurt or kefir, a fermented milk drink, to your weekly shopping list to get a healthy intake of probiotics. Kneebone Augspols said yogurt and kefir can provide essential vitamins and minerals, improve gut health because of their diverse probiotics, encourage bone health, may improve your mood, and might help you gain better glycemic control. “The benefits of yogurt and kefir are endless. Both are a great part of a healthy diet,” she said. “One serving of kefir or yogurt is an excellent source of vitamin D, riboflavin, calcium and phosphorus, and a good source of protein, vitamin A, vitamin B12, potassium and selenium – all nutrients important for every day and immune health.”
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A Green Goodness smoothie with a Tahitian Acai Bowl at Rawfully Yours makes for a delicious, healthy lunch option. CONTRIBUTED PHOTO
Smooth Moves Smoothies offer great taste and nutrition Story by Brandon LaChance
F
or some, healthy eating and drinking may be one of the hardest things to do. The United States ranked high worldwide for obesity in 2021, with approximately a third of American adults aged 20 and older labeled overweight. Many people – both children and adults – fail to get the recommended daily servings of fruits and vegetables. There are some options in the Illinois Valley for those who want tasty
nutrition, such as Valley Nutrition in Spring Valley, Princeton’s Simply Nutrition and Austin Parker Naturals, and Rawfully Yours juice bar and cafe in LaSalle. “We make incredible, unbelievable shakes and smoothies. You’ll do backflips for them. They’re outstanding and shine like there is no tomorrow,” said Rawfully Yours owner Sandy Hoos. See SMOOTHIE page 8
A Shaw Media Publication | Best Life | February 2022 7
Smoothie FROM PAGE 7
If you’re not familiar with the world of smoothies, the staff at Rawfully Yours will ease you into it. “I don’t get to eat a lot of Chinese food because my husband, Jeff, doesn’t like it. When I go into a Japanese or Chinese restaurant, I’m totally lost. That’s how people are when they come into our place,” she said. “We take them and hold their hand. We get them started with something simple, and they get hooked.” Rawfully Yours, located at 527 First St. in LaSalle, has plenty of menu items besides smoothies and shakes, including acai bowls topped with fresh fruits, granola, and almond butter, cauliflower crust pizzas, power shots, and elderberry syrup. But the smoothies and shakes are among the juice bar’s best sellers. “We use real whole foods in our smoothies. Other places use powders. They’ll crush up cookies, and use horrible chocolate syrup that is loaded with sugar,” Sandy said. “Using whole foods gives it a top-notch nutritious value. Our core value is to offer healthy, nutritious options from our whole press juices. That’s the foundation of the business. That’s what I wrote the business model on. “Because they’re raw and not pas-
CONTRIBUTED PHOTO
A wellness shot made mostly with ginger can be added to your smoothie to enrich the nutritional value. teurized, that’s why people come back for more and are hooked. The juices are changing people’s lives. I don’t know about you, but I don’t eat four or five vegetables a day, but this is a way to do it. Your body responds to it,” she said. Jeff “The Juice Master” Hoos, Sandy’s husband, is the smoothie king at Rawfully Yours. “I retired as a NewsTribune head pressman and was curious of what I’d do next,” Jeff said. “It didn’t take me long to figure it out as I began helping Sandy in
her passion project, the juice bar. It’s been a nice change, and I’ve really enjoyed working with her to make Rawfully Yours enjoyable for everyone.” Sandy’s business model actually changed during the blueprint process as the shop wasn’t scheduled to be a juice bar – it was going to be a traditional style of restaurant. “I opened this business because of my mom. I actually wrote a business plan for another restaurant concept. When my mother moved back from out of state, an
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“I was just starting to get into making smoothies and playing around with things in my garden. It went full throttle when I started taking care of my mother,” Sandy said. “It was a wake-up call for me. I’ve been juicing for 20 years. I started going to all of the juice bars. “I wrote a business plan. I took all of the business college classes I could take, did my research, and took my time. I waited for the right moment,” she said. “I took a couple of years looking at buildings. I wanted to do it right. I wanted to beat the odds of failing. Every two out of three new businesses fail. I’m not going to be one of those.” When visiting Rawfully Yours, if you want to boost the nutritional value of your smoothie, you can add power shots such as Spirulina, Elixir, wheatgrass, or others. The Hoos have live wheatgrass sitting on the counter
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and will cut and pull the right amount to add with lemon juice. Elixir includes fresh, organic turmeric, fresh ginger, a splash of lemon juice, and cayenne pepper. If not added to a drink, chase an Elixir shot with fresh pineapple. “It’s so much fun. People make light of it, bring their kids in and they get a kick out of it, and get hooked,” Sandy said. “We have regulars that come in and do it all the time. We have people come from Chicago, out of state, and out of the country. They freak out because they travel for hours, hours, and more hours and can’t find a healthy food, drink option. “I’m told all of the time if I moved my business to Chicago or a suburb that I would have customers lined out of the door. I know that, but I wanted to bring what I have to offer to this area,” she said. “People appreciate us, and that’s why we are here. It’s very rewarding.”
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hour away from me, her health issues started,” Sandy said. “You name it and she got it. Every time she was diagnosed with something, I would come home and Google what causes hypertension, COPD (Chronic Obstructive Pulmonary Disease), or high cholesterol. She had to have stints in her heart for clogged arteries. She had breast cancer and dementia. “She wasn’t overweight, and that was the big ‘ah ha’ for me. I thought I was going to be her in 20 years if I didn’t make drastic changes,” Sandy said. “I’m a gardener. I’ve always been in the garden, so I thought I’d be just fine. If my mom would have changed her diet, she could have cleaned up every single one of her issues, more than likely.” When her mother’s health issues started, she was in the beginning stages of using her garden ingredients to produce smoothies. Then it became a passion.
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A Shaw Media Publication | Best Life | February 2022 9
Karen Szewczuk, health and wellness director at the Ottawa YMCA, stands with some of the equipment at the gym.
Getting to know the Ottawa YMCA What the Y can offer new members Story and photos by Shannon Serpette
T
hose who want to soldier on with their New Year’s resolution of better fitness may want to consider joining a gym for the encouragement, opportunity, and structure it provides those seeking a healthier lifestyle. The Ottawa YMCA offers a great mix of inclusiveness, family atmosphere, caring staff, and great exercise opportunities.
10 February 2022 | Best Life | A Shaw Media Publication
Even those who have never been a member of a gym before don’t need to feel intimidated while joining the Ottawa YMCA, according to Karen Szewczuk, health and wellness director at the Ottawa YMCA. The YMCA welcomes prospective members and will be happy to show them around. “Before committing, they can have a
Those looking for a wide variety of exercises – both individual and group – should enjoy the YMCA. It offers programs that are free to members and a select group of programs that have an additional cost. With the YMCA’s popular evidence-based programs, instructors must undergo specific training. “There are special certification instructors have to have for these programs,” Szewczuk said. Evidence-based programs offered at the Ottawa YMCA include: Diabetes Prevention: This class will help members learn about healthy eating, increase their physical activity, and strive to decrease their body weight by 7 percent. Moving with Parkinsons: This class, specifically for people with Parkinsons, teaches people with the disease how to exercise to help counteract their symptoms. Enhance Fitness: This one is a community-based senior fitness and arthritis management program. The focus is on helping the older members become more active, empowered, and energized by their movement. Livestrong at the YMCA: This program is tailored Although the Ottawa YMCA has lighter weights and circuit machines for those who want to build muscle, they also have a lot of heavy weights for members to use.
See YMCA page 12
The Ottawa YMCA has a nine-foot-deep swimming pool with multiple lanes for members and swim teams to use.
guided facility tour,” she said. The YMCA offers a free Smart Start program for new members, comprised of four one-on-one visits with the YMCA’s wellness coaches. They can learn how the equipment works, hear about programs that might benefit them, and work on goal setting. “They can learn at their own pace,” Szewczuk said. “We get to know you and see what’s doable in your life.” The staff will take a look at your lifestyle, goals, commitment level, and schedule and help you come up with a fitness goal that will be attainable. “Our wellness staff pulls that information from the new member and tailors it just for them,” she said. While walking around the building, potential new members might notice how unique the layout is, which is one of the things Szewczuk loves about the Ottawa YMCA. Built in the 1950s, the building has many intimate-feeling rooms with personality, which is a stark contrast to some of today’s impersonal, modern-feeling gyms. One of the weight rooms, for instance, is located in a converted former kitchen.
A Shaw Media Publication | Best Life | February 2022 11
YMCA FROM PAGE 11
for adult cancer survivors. It uses a small group setting to help members build muscle, improve energy and self-esteem, and increase endurance and flexibility. With a small pool with lanes that is used by members and for swim team meets, several fitness rooms, a preschool for 2-year-olds, a pickleball court, a small track, youth sports, special events for kids, and much more, the YMCA offers something for everyone. Szewczuk said members enjoy the wide variety of options. “Enhanced fitness has to be one of the most popular programs,” she said. “All of the exercise classes are well-attended. Pickleball is also a huge part of the Y. It’s definitely growing.”
The staff at the YMCA in Ottawa is constantly evaluating which programs aren’t popular and which newer fitness programs trends and programs their members have an interest in. As a result, they can add or remove programs or equipment as needed. The Ottawa YMCA enjoys a lot of community support. “We have 1,590 active units,” Szewczuk said, adding that number includes families, so the total number of members will be higher than that figure. The Ottawa YMCA is also generously supported by its Partners in Youth donors, and the banners highlighting the sponsors are displayed at the YMCA. “Each banner has its own (monetary) value,” she said. In addition to the physical and emotional benefits of working out, those who join the YMCA
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will quickly find friendship and fellowship if they want it. “All of our members are extremely social and welcoming,” Szewczuk said. “It’s not only about the body. It’s about the mind. The social aspect (of joining the YMCA) is huge.” “You can never be bored here if you’re willing to try new things. Retirees are sometimes concerned about how they’ll fill their day. When they join the Y, they sometimes say, ‘I feel like I have a part-time job here,’” she said. What Szewczuk most enjoys about working at the YMCA is the same thing that keeps many members coming back year after year. “The family atmosphere,” she said. “We want to keep a nice, wholesome environment that makes everyone feel included. I love the acceptance of others.”
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Short on Time? t r y
m i c r o
Story and photos by Katlyn Sanden If your New Year’s resolution was to get healthier, but now you’re feeling defeated, because, well, life happens, you’re not alone. There is so much clamoring for your attention on a daily basis, and health and fitness doesn’t have to be one of them. That’s where micro workouts come in. A micro workout is a short burst of physical activity that can be performed in seconds or minutes, spread throughout the day. “Micro workouts are low maintenance,” said Nick Davis, Assistant Director and Superintendent of Recreation at the Princeton Park District/Bureau County Metro Center. “It takes less time, less equipment, and less motivation. Micro workouts can be performed as quickly as a few seconds or minutes of movement. This allows for more recovery time between movements. You aren’t necessarily crawling
w o r k o u t s
out of the gym, exhausted and unable to go back to work and be productive.” For those who don’t have access to a gym, equipment, or time, these workouts can be done anywhere at any time of the day. Davis said you might have to get creative, but the benefits are endless. Here are the top four benefits he has noticed since the Bureau County Metro Center started offering high-intensity interval training (HIIT) classes, which is a form of micro workouts: Increased focus: Working at a computer all day can be mentally draining, but a brief hit of exercise might help heighten memory, creativity, and focus. Decreased stress: Stress can pop up multiple times throughout any given day. Exercise decreases stress levels by flooding the brain with endorphins – the happy hormone. Uplifted mood: Endorphins are also famed for making you feel happier and more euphoric. Boosted self-confidence: Weight loss, muscle tone, and feeling strong can have a huge effect on self-confidence. Knowing you can gain this confidence in small periods of downtime throughout the day is even more uplifting. Samantha Stalter, Bureau County Metro Center HIIT instructor, confirmed these benefits saying she feels so much better about herself both physically and mentally when she moves her body. While you get those
Above: Samantha Stalter, high-intensity interval training instructor at the Bureau County Metro Center in Princeton, performs a weighted box step-up. She says her classes are open to beginners, while most movements can be scaled.
14 February 2022 | Best Life | A Shaw Media Publication
Stalter demonstrates how the ropes can be used during a micro workout.
benefits when you engage in long workout sessions, there has been increasing recognition that micro workouts can offer those physical and mental benefits as well. “You get good cardiovascular exercise in a short amount of time,” Stalter explained of her classes. “We incorporate strength and a lot of balance moves. We do a lot of core work and unilateral movement, so it’s good for your metabolism. Working out like that in short bursts keeps your metabolism going throughout the day, even
when you’re resting. It’s just a good way to get in a workout when you’re short on time.” Stalter has been doing these types of workouts for about four years and has seen the trend continue to become more popular. Davis credits the popularity to overcommitted schedules. “I think the micro workout trend is taking off because it’s opening fitness opportunities up to people who once thought they didn’t have the time or equipment to make a difference,” Davis said. “There are always new philosophies coming out in the fitness industry and studies done to support them. This one appeals to a larger number of people. It’s supported by fitness professionals who have all the time in the world to structure their workout routines, as well as people crunched for time.” For micro workouts, Davis said you can take exercises performed in other workout routines and split them up throughout the day. “It’s really a different philosophy than other ‘base workout’ formats,” explained Davis. “It’s hard to compare it to other workout programs other than HIIT.” Training instructor “It’s motiSamantha Stalter vation for me says kettlebell swings - having people are a staple during her help keep you HIIT classes. accountable and having a time set so you have to be here and do it,” Stalter said. HIIT is currently offered at the Bureau County Metro Center on Monday/Wednesday at 12:15 p.m. and Tuesday/Thursday at 10 a.m.
A Shaw Media Publication | Best Life | February 2022 15
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