B E A C T I V E • E A T S M A R T • L I V E F U L LY
Hea l thy
s e l y t s e f i L
Stay healthy this winter • Don’t avoid the doctor • Ways to boost immunity A publication of Southern Lakes Newspapers • winter 2017
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HEALTHY LIFESTYLES
Winter 2017
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Seven ways to get fit as a family Healthy eating habits and gym routines can be hard to keep up after the excitement of the holidays fizzle. For parents who juggle busy schedules, it can be particularly challenging to squeeze in the recommended amount of physical activity each day. However, with a little motivation and a dose of creativity, families can resolve to stay active and get fit together – without stepping foot into the gym. Here are seven ideas to consider:
Explore the neighborhood Take the children on regular strolls around the block. Create your own nature walks by identifying different insects, leaves and animals along the way. Collect pinecones, acorns or other foliage that can be used for fun crafts back at the house.
To go easy on the wallet, consider shopping at retailers like Rack Room Shoes, which offers everyday value on brands for the entire family. For more information, visit RackRoomShoes.com.
Schedule dance parties Enjoy music and shake off some stress by scheduling regular dance parties after school, during commercial breaks or before bedtime.
Make a game out of chores Make the most of family chores. Shoveling snow, raking leaves and mowing the grass don’t just enhance your home’s curb appeal – they are all great forms of exercise.
Take advantage of local parks
Get in a routine
Visit a local park to discover different walking paths or bike trails. And spend some time on the playground while you’re at it. Equipment, such as monkey bars, climbing walls and balance beams are all fun ways to get moving.
A routine ensures consistency. Set aside time each week for bike rides, tag football and soccer games, all of which can all be done in the neighborhood, backyard or at a favorite park. In bad weather head to a local trampoline park, climbing gym or indoor soccer field.
Invest in gear without breaking the bank Athletic clothes and accessories with the latest performance fabrics enhance comfort and safety while working out. What’s more, new gear can be a great way for each family member to show his or her sense of style, which can be just the motivation needed to get moving. Footwear is especially important to replace often, as worn out athletic shoes can increase risk of injury.
Make a matrix Planning fun activities increases the chance you will keep up the good work. For those who love to check items off a list, a color-coded spreadsheet can be a fun visual reminder to test out new activities. Hang this in a common area, such as the kitchen, to keep track. (STATEPOINT)
Healthy
WINTER 2017
Lifestyles
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Once you’ve got the plan in place, get into a fitness routine that works for your family and stick with it. ~ FILE PHOTO Healthy Lifestyles ~
Bring the family together for mealtime Page 4
HEALTHY LIFESTYLES
Winter 2017
Between work and school year commitments, it can be difficult to carve out time to sit down at the table and enjoy a home-cooked dinner as a family, but it is well worth the effort. In addition to offering an opportunity to bond, eating together and engaging in conversation can have a deeper influence on children. Follow these tips to bring the family together and create a lasting tradition.
Mark the calendar Create a monthly calendar that incorporates a few meals a week in which everyone can be present when there are no sports, activities or after-work functions. Research shows that children benefit when the family eats together at least three times a week. In fact, reported improvements range from healthy eating habits to improved literacy and verbal skills, according to the Family Dinner Project. If three dinners is a stretch for your busy family, consider morning brunches or evening desserts.
Create a family-friendly menu Integrate family favorites to create excitement around supper, such as a weekly pizza night. Make homemade crust as a team and craft personal pies incorporating fresh toppings, such as bell peppers, onions, spinach, zucchini and tomatoes. To further maximize time, create dishes on a weekend to freeze and thaw when ready. Try a simple tortilla soup that can be prepared in minutes using a highperformance blender, such as a Vitamix.
Have hands-on meal prep Incorporate the kids into every step of meal prep in a safe and easy way. Drop vegetables into the blender to chop for pizza or salad toppings, tortilla soup or even a Taco Tuesday fiesta. Then, allow kids to add these veggies to the recipe. Engage your children further by having them
FILE PHOTO Healthy Lifestyles
Think of the kitchen and the dinner table as family gathering places to help instill good habits – from great communication skills to healthier eating. If you look at meals as more than just food, your family will reap the benefits.
set timers and watch for meals to cook. As a final step, allow them to add spices and fresh herbs before setting dinner on the table. Fast and tasty family recipe ideas that you can create together can be found at Vitamix.com.
Turn off electronics Make the table an electronic-free zone. Turn off cell phones and television shows to make room for
face-to-face communication. Removing cell phones from the equation can positively influence the quality of conversation, while helping kids to gain a better understanding of social cues, facial expressions and changes in tone that lead to more fruitful interactions, according to a study by researchers at Virginia Tech. Unplugged conversations can help create memorable family moments.
(STATEPOINT)
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Tips to keep your family healthy and happy this winter With colder weather comes an increase in weather-related illness and health issues. From activity levels to mood, diet and more, seasonal weather affects all areas of your life. But, don’t let the winter blues get you down – follow these tips to help keep your family healthy and happy during the cold-weather months.
“WINTERIZE” YOUR DIET
Some fresh fruits and veggies can be hard to find in winter. The Cleveland Clinic suggests turning to root vegetables like beets, carrots and turnips since they can withstand cold temperatures, making them easier to find. Also on their list of suggested foods are oatmeal, soup (without a lot of salt), sushi, broccoli and cauliflower – all of which provide essential nutrients to support immunity and boost vitamin levels. Also, be sure to work vitamin D into your system. It aids bone health and muscle strength, but during shorter, cloudy days of winter, you might not get the necessary amount you need. Harvard School of Public Health recommends daily 15-minute walks outside to get some sun, and eating vitamin D-rich foods such as dairy products, breakfast cereals, and fish like salmon and tuna. You may also consider a supplement.
KEEP MOVING
Studies show that daily exercise and activity offer immuneboosting benefits. People who exercise 30- to 45-minutes a day experience a 40 to 50 percent reduction in the number of days they get sick, according to studies at Appalachian State University’s Human Performance Lab. Encourage the family to get active with step or fitness trackers. Daily or weekly step goals and challenges with siblings or spouses are fun ways to keep everyone moving. FitBit, Garmin and Jawbone all make trackers with corresponding mobile apps to help monitor goals. And, when cabin fever sets in, grab the kids and head outside. Cold weather activities nearby or on a trip away, such as sledding, skiing and snowboarding, can offer additional exercise outside the normal indoor routine.
ALWAYS BE PREPARED
When the weather gets cold, the risk of certain illnesses like cold and flu rise. What’s in your feel-better-fast kit when your family gets sick? Items that doctors recommend to have when a cold or the flu hits include – pain and fever relief (ibuprofen, acetaminophen), tissues, fluids (especially cool water), soup and tea, throat lozenges and a digital temperature monitor. Instead of waking young children to get accurate temperature readings with a digital thermometer, consider picking up TempTraq the next time you’re at Target, CVS or Walgreens. It’s a wearable, Bluetooth monitor that safely and continuously senses, records and transmits body temperature for 24 hours through its free TempTraq app. You can even receive fever alerts so you can eliminate poking or prodding kids in the middle of the night, providing peace of mind for you and much needed rest for them during sick days. (STATEPOINT)
FILE PHOTO Healthy Lifestyles
For a happy and healthy winter, inspire your family to eat right, get active and be prepared for colder weather.
FILE PHOTO Healthy Lifestyles
Be proactive. You have the power to help kids make healthy choices this school year and beyond.
Three tips
for keeping your kids drug-free this school year
All parents want to feel confident that their children are happy, healthy and focused on the future. The unfortunate reality is that drug use can derail these goals and put a strain on families. Parents can do a lot to curtail their child’s risk. Here are three tips to help keep kids drug-free this school year and beyond.
peer pressure and stress – the kinds of factors that can lead to drug use. You can foster communication by regularly sitting down to dinner as a family and checking in on homework and school projects. Encourage children to invite friends over, so you know more about others with whom they spend their time.
Get kids active in extracurricular activities Adolescents aged 12 to 17 who participate in extracurricular activities are less likely to use alcohol, cigarettes and illicit drugs, according to the National Survey on Drug Use and Health. Many extracurricular activities are known to have positive effects on students’ grades, attention span and behavior. Afterschool activities will keep kids engaged in something positive while they are outside the classroom and also provide an incentive for staying healthy. If your school lacks a particular activity in which your child expresses interest, investigate offerings at local community centers.
Test your child If you suspect your child is experimenting with drugs, there are tools that can help you find out for certain in the privacy of your own home. Seventy-five percent of high school students have used addictive substances, according to CASAColumbia. Additional research by NSDUH showed that 1.8 million adolescents had used marijuana in the past month since the time of the study. Home drug testing kits are readily available at your local pharmacy so you can get answers quickly and confidentially. For example, First Check home drug tests detect up to 12 of the most commonly abused drugs in five minutes with over 99 percent accuracy. Testing tips and resources for parents can be found at firstcheckfamily.com.
Open the lines of communication The importance of communicating with your child can’t be overstated. A regular, open dialogue will make children more likely to talk to you about
(STATEPOINT)
Healthy New Year’s resolutions to boost your immunity Page 6
HEALTHY LIFESTYLES
Winter 2017
This New Year, one important resolution is to focus on supporting a strong immune system for a happy and healthy 2017. “Building a strong immune system can improve and even extend your life,” says Larry Robinson, Ph.D., and vice president of Scientific Affairs, Embria Health Sciences, a manufacturer of natural, science-based ingredients that support wellness and vitality. For a healthier year, Robinson and the experts at Embria are encouraging people to toast to these great health and wellness tips.
Be social
It’s easy to hole-up during these cold winter days, but it’s not very good for your health or immune system. Research shows that people that have more human interactions are better at combating cold weather challenges. So make sure to chat with your coworkers during the day and make plans with your friends after work. Not only will this boost your immunity, but social activities may also help reduce stress and depression.
Supplement
While a well-balanced diet of fruits, vegetables, and whole grains can support good health, getting the proper vitamins and nutrients in sufficient quantities every day can prove challenging. Consider resolving to offer your immune system targeted support with a supplement designed to boost healthy immune function. One of the best immune strengthening ingredients is EpiCor fermentate, which has been clinically shown to support the body’s ability to initiate the proper immune response when needed, support rapid immune response and maintain healthy immune function. You can find EpiCor in many popular and trusted supplement brands.
FILE PHOTO Healthy Lifestyles
Improve your health from the inside out this New Year. By focusing on boosting your immunity as a goal, you will naturally adopt healthy habits.
Rest and relaxation
Rest and relaxation can go a long way toward supporting good health. Ongoing sleep deficiency is linked to a number of major health problems and can impair the way your immune system responds, according to the National Institutes of Health. What’s
more, too much stress can compromise immune response. So whether it’s spending time with friends, going to yoga class or taking a bath, make sure your schedule includes time for both sleep and for stress-reducing activities.
(STATEPOINT)
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Foodborne illnesses lead to 128,000 hospitalizations and 3,000 deaths, according to the Centers for Disease Control and Prevention. Safe food handling techniques should always be followed when preparing food.
Safe food techniques every home cook should know Good hosts want positive experiences around the dishes they prepare for the holidays – great conversation and good memories. What’s a sure way to mar the feast? Not being consistent in following safe food handling techniques that every home cook should know. Each year, one in six people experiences food poisoning, affecting some 48 million people, according to the Centers for Disease Control and Prevention. Sometimes, the causes of food poisoning are beyond our control, in
FILE PHOTO Healthy Lifestyles
spite of regulations and best practices by farmers and food companies. While ready-to-eat foods and restaurants are often highlighted in the fight against food poisoning, we often overlook that home cooks are important partners in reducing the risk of foodborne illness,” said Mike Robach, vice president of food safety at Cargill. “The most common foodborne pathogens, like salmonella and campylobacter, can cause serious illness, particularly in young children, the elderly, pregnant women and other immunecompromised people,” said Shelley Feist, executive director of the Partnership for Food Safety Education. “Consistently practicing good hand hygiene and safe food handling at home is important to protect your family from these microorganisms and the serious illness they can cause.” Each year, foodborne illnesses lead to 128,000 hospitalizations and 3,000 deaths, according to the CDC, as they can lead to serious conditions such as sepsis and kidney failure. Like any skilled chef, you are best prepared to create a memorable feast when you keep these safe food handling practices top-of-mind. They are just as necessary to a great meal as sharp knives, high-quality cookware, fresh ingredients and the right appliances.
Clean hands and surfaces often
Before you begin cooking, start by making sure your work area and tools are clean. Wash all preparation surfaces, including cutting boards, with hot, soapy
water. If any tools or containers you will need are dirty, either run the dishwasher cycle or hand-wash the items in a sink of hot, soapy water. Finally, wash your hands with warm water and soap for 20 seconds before and after handling food.
from other foods, and use one cutting board for fresh produce and a separate one for raw meat and poultry. And it is worth a reminder – never place cooked food on a plate that previously held raw or undercooked meat or poultry.
Depending on what you are using, some foods will require rinsing. Rinse fresh fruits and vegetables under running water just before eating or using. Firm-skinned produce like cucumbers and apples should be rubbed under running tap water by hand or with a clean brush. You should also rinse any produce that will be peeled, because microorganisms on the surface can be easily transferred to the flesh with a peeler or knife blade. Blot fresh fruits and vegetables dry with paper towels. There is no need to rinse raw meat or poultry, at least, not in the name of food safety. All that will accomplish is potentially spreading bacteria in your sink and beyond. Raw meat and poultry must be cooked to a safe internal temperature.
Here is a compelling reason to cook food to a safe temperature: Even a professional chef cannot say with precision if a food item is cooked to a safe internal temperature. Food is safely cooked when it reaches a high enough internal temperature to kill the harmful bacteria that cause illness. Get a food thermometer and use it consistently. For a list of safe internal temperatures, visit the Partnership for Food Safety Education website at fightbac.org.
Rinse fresh fruits and vegetables Cook to safe temperatures
Safely handle meat and poultry
The best home cooks know it’s important to safely handle raw meat and poultry. To start with, do not thaw frozen meat and poultry at room temperature – to do so gives harmful bacteria an ideal environment to multiply and spread. There are three safe ways to defrost food: in the refrigerator, submerged in cold water, and in the microwave. Food thawed in cold water or in the microwave should be cooked immediately. Keep raw meat and poultry separate
Safe leftovers
Proper storing of leftovers in a refrigerator at 40 degrees Fahrenheit or below helps reduce the risk of food poisoning. Keep leftovers in shallow containers so they cool off more quickly. When reheating leftovers, make sure they reach a safe temperature of 165 F degrees as measured with a food thermometer. Consume or freeze refrigerated leftovers within three to four days. For more tips to build your skills and expertise in food safety, visit StoryofYourDinner.org. Check out an animated video, as well as fun items such as kid-friendly placemats to download, and a collection of delicious side dish recipes that incorporate home food safety tips.
(BPT)
How to breathe easier with asthma this winter Page 8
HEALTHY LIFESTYLES
Winter 2017
Setting asthma goals now can keep you chilled out for the winter Cold weather is a common asthma trigger, especially for severe symptoms, and for many people, asthma attacks happen more often in the winter. That’s because winter means more time spent indoors, with exposure to indoor triggers like pet dander and smoke. Once outside, simply breathing the cold air can trigger an asthma attack. Getting your asthma management routine on track can keep symptoms from derailing the best-laid winter plans. To avoid missing out on the fun, it’s a good idea to set asthma goals – things that you want to accomplish without your asthma symptoms getting in the way, such as “Have a snowball fight with the kids without getting short of breath,” or “Go one week without needing my quick-relief inhaler.” Downloading the Asthma Self-Care Kit, available at www.asthma.com, can help get you started. The kit includes information on how to work with your doctor to set your personal asthma goals, along with tips and resources for asthma self-care, a guide to help you talk to your doctor and a journal to track peak flow, symptoms and sleep habits. But you don’t have to go it alone. Managing asthma is a team effort, so don’t be afraid to enlist your “asthma squad” – a group of friends, family and caregivers who can help you meet your asthma goals. You can tag your #asthmasquad and share your #asthmagoals on Twitter for additional support.
to reduce pet dander (skin flakes that animals shed).
For the 25 million Americans who have asthma, frigid weather can take a real bite out of winter fun. Learn how to reduce your asthma triggers for a comfortable winter.
FILE PHOTO Healthy Lifestyles
It is important to partner with your doctor to come up with a plan to manage your condition, and there are several simple things you can do this winter to keep your asthma symptoms in check indoors and out. TIPS FOR MANAGING YOUR ASTHMA AT HOME AND BEATING THE CHILL If your asthma is triggered by allergens or environmental irritants, you may be affected by one or more of the triggers below. It’s very important to reduce these triggers at home, at work, and everywhere you can.
• If possible, do not use a wood-burning stove, kerosene heater, or fireplace to avoid strong odors or chemicals in the air. • Try to avoid irritating sprays, such hair spray or indoor air fresheners. • Ask your family members to limit their use of perfumed products. • If you have asthma and you smoke, the best thing you can do is quit, and ask people not to smoke around you. • If your symptoms get worse around your pet, vacuum often, don’t allow pets in your bedroom and bathe your dog or cat weekly
YOU CAN’T CHANGE THE WEATHER, BUT... There are strategies to help you manage your asthma when the temperature drops: • Plan activities outside when you’ll have the least exposure to your triggers. • Keep an eye on the weather and monitor your condition by tracking the weather on the days symptoms occur. • Cover your nose and mouth with a scarf when you’re outdoors on cold or windy days. TAKE YOUR ASTHMA MEDICATION It’s important to take your medication as prescribed, even if you’re not experiencing symptoms. Some helpful ways to remember include: • Establishing a routine that works for you. • Setting an alarm or reminder on your cell phone or computer calendar. • Signing up for a free, online medication reminder service. For more tips, tools and ideas for managing your asthma and to download your free Asthma Self-Care Kit, visit www. asthma.com. (BPT)
*Disclaimer: Asthma.com and the Asthma Self-Care Kit are property of GlaxoSmithKline and are available at no cost.
Chiropractic Center of Elkhorn Kenneth W. Schenk, C.C.. D.A.C.R.B. 415 E. Geneva St. Elkhorn, WI 53121
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WHY ARE YOU AVOIDING THE DOCTOR? Most Americans want to stay healthy and prevent disease and illness. For many, this means getting regular check-ups and using their health plan benefits. For others, it seems that ignorance is bliss. According to the Centers for Disease Control and Prevention, Americans get their preventive services only about half the time, even though preventive care is fully covered at no cost by most health plans under the Affordable Care Act. Preventive services save lives and decrease suffering from advanced illnesses. Vaccinations prevent lifethreatening diseases. Health screenings can find serious conditions early. Managing diabetes, high cholesterol and high blood pressure can prevent heart attacks, strokes or kidney failure. Despite these facts, there are numerous reasons people avoid their doctors. “Understanding why you avoid getting your needed preventive care is the first step in taking action for your health,” says Dr. Christina Stasiuk, senior medical director for Cigna. Dr. Christina and the experts at Cigna identified six types of people based on common perceptions. Thinking about where you fit can help you see why you may put off preventive care:
Procrastinators
Procrastinators fear that a check-up will discover a condition that needs to be addressed and will impact them personally and financially. They delay or avoid getting a check-up to cope with their apprehension.
Assistance Programs at work.
Super savers
Super savers always look for a good deal and hate to pay full price for anything. They pinch every penny and may view a check-up as not worth the cost. Some don’t even realize their health benefit plan covers preventive care services with no out-of-pocket costs, or how advanced diseases may cost them much more time and money.
Workaholics
People in this group value work over any other activity. They may consider a check-up to be a waste of time, and don’t realize that poor health can impact the work performance they prize.
Self-diagnosers
FILE PHOTO Healthy Lifestyles
Even with preventative care being fully covered under the Affordable Care Act, many Americans don’t take advantage of the benefits available to them. Preventative care can save lives.
What-if worriers
What-if worriers spend a lot of time thinking about unpleasant hypothetical situations and things. While some worriers see a doctor for every ache or pain, others avoid check-ups altogether because they anticipate an unfavorable diagnosis.
Solitary sufferers
Many people don’t get help from their doctors to avoid revealing personal issues or concerns – especially related to mental health or substance use – because they’re ashamed and worried about being judged as weak by others. This fear also keeps them from using their Employee
Self-diagnosers feel confident that they are engaging in healthy activities and the need for a check-up doesn’t really apply to them. They may not consider that early on, many conditions have no physical symptoms. No matter what your own motivations and concerns may be, you can get tips on taking control of your health and using your health benefits to the fullest at Cigna. com. “From vaccinations to early detection, optimal health absolutely includes preventive care. Get past the hurdles and schedule your recommended check-ups. It is crucial for your long-term health and wellness,” says Dr. Christina.
(STATEPOINT)
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Too much of a good thing?
HEALTHY LIFESTYLES
Winter 2017
FOUR WAYS YOU’RE DOING CARDIO WRONG Does your exercise routine live and die by the treadmill? Does your workout consist of an hour on the elliptical? While you can’t ignore the positive impact aerobic exercise has on your health, it may not be the dream weight-loss solution you hope for. “It seems an awful lot of people walk, jog, run and cycle on a regular basis, hoping the time spent on the treadmill, bike or trail will equate to drastic weight loss results,” says Paul Kriegler, registered dietitian and nutrition program manager for Life Time Fitness. “There’s a fair amount of research on how much cardio is best for realizing health benefits, but there are a few factors that could be compromising those benefits for you.” You’re doing cardio, but moving less throughout the rest of the day Think about this – you wake up early, get to your health club and work hard for a solid hour, spinning your legs until they feel like jelly. A puddle of sweat surrounds your bike and your heart rate monitor says you burned 950 calories. That’s great, until later on, you forgo your normal walking break because you feel too worn out. And later that evening, you catch a nap before dinner rather than walking the dog or mowing the lawn. People often justify inactivity in the hours after a strenuous workout. Most experts recommend getting the
cardio time at 30 minutes and including several days per week of resistance training. You think cardio means, “I get to eat extra calories without consequence” While exercising to burn off some energy may give you a little room for forgiveness, exercising to prepare for or undo poor eating habits doesn’t guarantee you results. In fact, according to a study in PubMed, large amounts of cardio training have been shown to induce compensatory eating patterns, especially in women. It’s easy to get into this mindset, but exercise is far more than just a way to expend calories. Well-planned, properly executed bouts of activity can stimulate your body to go through incredible changes, but not if you’re using food as a reward.
Cardiovascular exercise may promote a positive mood, better cognitive function and reduce diabetes risk, but only if you do it right. Take these factors into consideration the next time you lace up your gym shoes and hop on the nearest cardio machine.
FILE PHOTO Healthy Lifestyles
majority of your movement throughout the day instead of condensing it into one particular segment. You’re doing too much cardio The health benefits of cardiovascular training appear to begin after around 30 minutes of moderate intensity four to five days per week, totaling around 150 minutes. When it comes to cardio, more isn’t always better, especially if you don’t give your body time to recover.
According to an article titled “Effect of the volume and intensity of exercise training on insulin sensitivity,” published in the September 2013 edition of the Journal of Applied Physiology, opting for long, frequent sessions is often less effective than shorter, higher intensity. Doing long sessions of cardio, more than 60 minutes, is rarely necessary unless you’re training for a specific event. Another observational study of recreational joggers suggest you’re better off capping your strict
All your cardio sessions are the same Cardio can be helpful for getting a little solitude or zone out time, but doing the same workout every day when you’re looking for results is definitely not the answer. A good exercise program incorporates variability from one workout to the next. Your body has a few major energy systems, and they all need to be challenged over time. Try an Active Metabolic Assessment from Life Time to scientifically determine your most efficient heart rate zones so you can exercise smarter.
(BPT)
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