Healthy Life 2017

January 2017 A Special Supplement to

The Daily Republic & ADvisor

Healthy Life Probiotics are beneficial to babies

Ozone sauna detoxifies you

Exercising Seniors: Tips to avoid injury

Wellness programs to reduce obesity

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HEALTHY LIFESTYLES

January 2017

Kids and sleep

Metro Creative School-aged children are busier than ever before, and some may be sacrificing sleep to accommodate their lifestyles. The National Sleep Foundation says school-aged children need between nine and 11 hours of sleep each night to function at a healthy level.

Sleep deprivation can be linked to a host of health ailments, including issues affecting the development of the brain.

Growing evidence suggests that lack of sleep can cause disturbances in metabolic rates that could affect the risk for cardiovascular disease, diabetes and obesity. A recent study from Johns Hopkins University found that, for each additional hour of sleep a child gets, the risk of that child becoming overweight or obese decreases by 9 percent. Children who slept the least, according to the research, had a 92 percent higher risk of being overweight or obese compared to children with longer sleep duration.

The NSF adds that poor or inadequate sleep can lead to mood swings, behavioral problems and cognitive problems that impact kids’ ability to learn in school.

To promote good sleep habits in children, parents and other caregivers can establish consistent sleep/wake routines; ensure children avoid excess caffeine, particularly late in the day; create a cool, dark sleep environment; keep televisions and other media devices out of bedrooms; and help children work through stressors that may impact sleep.

What’s Inside Kids & Sleep ......................2 Healthy Desserts ...............3 Seniors & Exercise ............4 HOCATT Sauna..................5 Healthy Dining ...................7 Obesity Rates.....................9 Benefits for Babies ..........11

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HEALTHY LIFESTYLES

January 2017

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Healthy dessert option

Metro Creative A certain measure of overindulgence is anticipated during the holiday season. Rich foods and desserts are served, and parties are plentiful. However, those who plan to stick to their healthy eating plans can still enjoy tastes of the season without compromising their fitness or dietary goals.

Many recipes can be made healthier with some simple substitutions, and that even includes decadent desserts. Take, for example, “Wickedly Decadent Deep Chocolate Truffles’ from Low Fat for Life,” by Sue Krietzman.

This low-fat version of a high-fat classic will taste delicious without being too sinful.

Wickedly Decadent Deep Chocolate Truffles 6 ounces semisweet chocolate 6 ounces very low-fat fromage frais 2 tablespoons confectioners’ sugar 1/2 teaspoon vanilla extract 1/2 ounces semisweet chocolate, grated 1. Break the chocolate into a bowl over a pan of simmering water. Let it melt, stirring occasionally.

2. In a separate bowl, whisk together the fromage frais and sugar. Whisk in the vanilla.

3. When the chocolate is melted and smooth, remove from the heat and allow to cool slightly. Slowly whisk the chocolate into the fromage frais mixture, using a rubber spatula to incorporate every bit of chocolate.

Cover with plastic wrap and chill for an hour.

4. Line a baking sheet with waxed paper. Scatter the grated chocolate on a plate. Scoop out the chilled chocolate mixture in teaspoonfuls, roll into balls, then roll the balls in the grated chocolate and put on the prepared baking sheet. Cover with plastic wrap and refrigerate until firm.

5. Put the truffles in small paper cases. Store in an airtight container in the refrigerator until ready to use.

Makes 24 truffles. Per truffle: Total fat: 2 g; saturated fat: 1 g; unsaturated fat: 1 g; cholesterol: 1 mg; sodium: 3 mg; calories: 52.

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January 2017

Seniors and exercise: Tips to avoid injuries

Metro Creative Exercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease.

Despite the importance of exercise, many people live sedentary lifestyles into their golden years. Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise regimen. Certain medications may limit just how far seniors can push themselves, while preexisting conditions may make specific types of exercise off limits. After discussing their limitations with their physicians and developing a safe exercise routine, seniors can heed the following tips to avoid injury but still get healthy.

PICK A PARTNER. Whether it’s a spouse

or a friend who is physically active or wants to be, try exercising with a partner, at least initially. Doing so can provide the motivation you need and partners can serve as safety nets should you need assistance completing an exercise or suffer an injury and require medical attention. Personal trainers can serve as your partner, and many gyms offer discounts to seniors on personal training services.

START SLOWLY. Seniors who have not been physically active for some time should take a gradual approach to exercise.

Instead of heading right for the treadmill, exercise bike or elliptical machine, start walking every day. When it rains, find a treadmill you can walk on. The American Academy of Orthopaedic Surgeons recommends seniors begin by determining how many steps they can take in a day and then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your

progress. Apply the same slow approach to strength training exercises, lifting only very light weights at first before gradually increasing weight as your body acclimates to the exercises.

STRETCH. Bodies that have been inactive for lengthy periods of time are inflexible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors warm up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking. Then stretch gently, remembering to relax and breathe during each stretch.

SWITCH THINGS UP. When strength training, do not work the same muscle group two days in a row. Muscles need time to recover. If you prefer circuit strength training where you exercise various muscle groups in one day, do not strength train on back-to-back days, leaving at least one day in between strength training sessions so muscles have ample time to recover.

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January 2017

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Ozone sauna detoxifies, combats health issues

By Sara Bertsch The Daily Republic In the bitter cold of winter, Mitchell residents can try an alternative way to heat up with the HOCATT sauna.

HOCATT stands for Hypothermic Ozone

and Carbonic Acid Transdermal Therapy, and combines various types of therapy into one system, allowing for users to combat health challenges such as injuries and chronic pain, or undergo an overall health rejuvenation.

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The sauna is a new addition to the Awaken Cryotherapy Spa — located at 302 N. Main St. — where users can go and undergo a 25-minute treatment. The sauna arrived Friday, according to Awaken AWAKEN: Page 6

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HEALTHY LIFESTYLES AWAKEN From Page 5

owner Mary Wipf, and already there have been more than 25 people pre-purchase monthly memberships and single treatments for the sauna.

“They like the heat better,” Wipf said, jokingly. “They don’t like the cold, but you live in South Dakota.”

Wipf said the biggest benefit of the ozone sauna is detoxification. The sauna uses technology to enhance the body’s detoxification of pathogens, metals and chemicals.

But that’s not all the sauna can do.

The sauna uses the technology to help cleanse internal tissues,

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organs and cells while also improving blood and lymphatic circulation. The therapy also turns on the body’s protective immune and regeneration systems.

These lead to benefits that include smooth skin, cellulite elimination, improvements of mental clarity, inflammation reduction, pain and tension reduction, increasing energy levels, a healthy maintenance of blood pressure, improvements of immune response and an increase in metabolism.

The ozone sauna compliments another therapeutic machine at the Awaken spa: cryotherapy.

Cryotherapy uses extremely low temperatures of approximately minus 110 degrees Celsius to cool the skin surface of the body.

January 2017

This causes the “healing powers to amp up,” Wipf said. The defensive reflexes and reactions to the temperature stimulate blood circulation, the endocrine system, the immune system and central nervous system.

This stimulation causes the therapy to be beneficial for a large range of conditions, from arthritis to anxiety.

The cold also causes the nervous system to release endorphins, and the body’s natural anti-inflammatory reaction to extreme cold results in pain reduction.

“Pretty much both units actually compliment themselves,” Wipf said.

“With the cryo, it reduces swelling and the ozone sauna re-oxygenates and detoxifies the body.”

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HEALTHY LIFESTYLES

January 2017

How to stay healthy when dining out

with fried foods, try asking for dishes to be grilled instead of fried. Researchers affiliated with the Harvard School of Public Health found that people who ate fried food at least once per week had a greater risk of both type 2 diabetes and heart disease than those who avoid fried foods, and that their risk increased with each additional fried meal they consumed. In addition, researchers also found that eating fried foods away from home posed the greatest risk, as the frying oil used may not be fresh. Reused oil is more easily absorbed by foods than fresh oil that has yet to degrade, and that increased absorption can contribute to high cholesterol, high blood pressure and weight gain. Many restaurants are amenable to diners who want to avoid fried foods, but diners must ask.

Metro Creative Dining out is wildly popular. The convenience of letting someone else do the cooking and the opportunity to try new types of cuisine is too great to resist for many people.

According to Zagat’s 2016 National Dining Trends Survey, people go out to eat (not counting breakfast) an average of 4.5 times per week. While it can be easy to count calories and adhere to other dietary restrictions when eating at home, that’s not always the case when dining out. Fortunately, there are ways for people who love to go out to eat to have their gourmet cuisine and eat it, too.

• Request that items be cooked a certain way. While diners might not be able to order off-menu dishes, they can try their luck at asking for dishes on the menu to be prepared a certain way. For example, if a menu is loaded

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January 2017

DINING From Page 7

• Eat only half the meal. Restaurant portions tend to be bigger than portions diners would make for themselves at home. In fact, the National Heart, Lung and Blood Institute notes that food portions at restaurants have doubled or tripled over the last 20 years. Diners who want to dine out but prevent overeating can ask that half of their entrees be boxed before the meal even makes it to the table. In addition, avoid appetizers and choose coffee or tea as dessert instead of high-calorie and sugar-laden baked or frozen desserts.

• Make sure salads are healthy. Some diners mistakenly believe that all salads are the same. However, salads loaded with bacon and cheese and smothered in creamy dressings can be just as detrimental to diners’ waistlines as large entrees cooked in an unhealthy way. When ordering salads, make sure the salad is loaded with healthy fare like raw vegetables and choose a lowcalorie, low-fat dressing.

• Peruse menus before leaving home. Perusing menus online before leaving home allows diners to find restaurants that offer the kind of healthy fare they’re looking for. Arriving at a restaurant without knowing its menu increases the chances that diners will simply choose something from the menu, regardless of how healthy it may be.

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Health-conscious diners can still enjoy nights out on the town without sacrificing their waistlines or putting their long-term health in jeopardy.

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HEALTHY LIFESTYLES

State Department of Health hopes to reduce obesity rates with wellness programs

By Caitlynn Peetz The Daily Republic While South Dakota obesity rates have been steadily increasing since 2011, the state Department of Health is optimistic newly implemented programs will help curb the trend.

Preventing and reducing the burden of chronic disease is one of the primary goals in the S.D. DOH 2015-2020 strategic plan, prompting the implementation of health and wellness programs across the state, according to Megan Hlavacek, healthy foods coordinator for the DOH. And obesity

has shown to increase the likelihood of certain chronic diseases like heart disease, diabetes, hypertension, stroke, cancers (endometrial, breast and colon) and other health problems.

In South Dakota, 30.4 percent of people are obese, slightly below the national average, according to 2014 statistics from the Center for Disease Control and Prevention, the most recent figures available. The state obesity rate was 28.1 percent in 2011 and took a slight jump to 29.9 percent in 2013.

In The Daily Republic’s 17-county

coverage area, nine counties check in with higher obesity rates than the South Dakota average. Buffalo County reports a 42 percent obesity rate, while Brule County checks in at 34.4 percent and Lyman County’s rate is 33.5 percent, the highest totals in the region. The 17-county obesity rate average is 31.5 percent.

“Over the past few decades there has been a dramatic increase in obesity and overweight in South Dakota and the rates still remain high,” Hlavacek said.

So the DOH is taking action.

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January 2017

HEALTHY LIFESTYLES

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January 2017

OBESITY From Page 9

S.D. DOH and the S.D. Department of Education to provide technical guidance and services to schools to help enhance the health of children and adolescents and address significant health problems including sedentary lifestyle and dietary habits that result in

There are a variety of projects and programs being implemented to help lower the obesity rate in South Dakota, which focus on “policy, systems and environmental changes” in child State Department of Health’s healthy foods coordinator care, communities, health care, tribes, confidence in their ability to manage their schools and the symptoms related to chronic conditions disease. workplace, Hlavacek said.

Additionally, South Dakota worksites can For example, fitCare provides child care and understand how their health problems apply for funding to implement policy programs with the education and support affect their lives.

The Diabetes Prevention Program is a that will increase physical activity and to identify best practices to support a child’s development of healthy lifestyle lifestyle change program for people at high healthier vending and snack bar options.

“The South Dakota Department of habits involving nutrition, physical risk for developing diabetes. The program activity, emotional management and rest. discusses healthy eating, physical activity, Health is continually working to decrease Better Choices, Better Health is a chronic problem solving and stress management. the adult and childhood obesity rate,” disease self-management program The School Health Program is Hlavacek said. “A healthier South Dakota designed to help people gain self- administered through a joint effort of makes for a better overall environment.”

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HEALTHY LIFESTYLES

January 2017

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The benefits of probiotics for babies Probiotics: The health-boosting bacteria babies need

Brandpoint With the increasing number of products in the marketplace containing probiotics, many new parents might be wondering if their babies could benefit from probiotics.

To answer that question, it is important to understand the role of the body’s microbiota, the living organisms that inhabit the gastrointestinal tract.

Humans have trillions of bacteria — good, bad, and neutral — living in their gastrointestinal systems. Research shows that in the same way harmful bacteria in the gastrointestinal system can attack the body, good bacteria, also known as probiotics, can help support it. This relationship leads to a balanced and wellfunctioning gastrointestinal system.

For babies, ingesting probiotics may help support the developing digestive tract and immune system. Breastfed babies

naturally get probiotics, as research has demonstrated that breastmilk contains probiotics. Mothers unable to breastfeed, or those who choose to offer formula, still have options to ensure their baby is building up adequate amounts of this good bacteria by feeding their baby an infant formula with probiotics.

Gerber® Good Start® infant formula is the only formula line with probiotics available in all milk-based powders. While there are thousands of different probiotic strains, Gerber selected probiotics based on the available research and benefit for specific infant needs.

For example, Gerber® Good Start® Gentle formula is a routine formula for healthy-term infants that uses Bifidobacterium lactis (B. lactis) because this probiotic has been shown to help support a healthy immune system and

is similar to probiotics naturally found in breastmilk. Gerber® Good Start® Soothe formula is for babies experiencing colic, excessive crying and fussiness, so it features the probiotic Lactobacillus reuteri (L. reuteri). Studies using this probiotic have shown that it reduces the amount of time colicky infants may cry.

Both L. reuteri and B. lactis are recognized as safe for use in infant formula by the U.S. Food and Drug Administration. Keep in mind, all infant formulas are carefully regulated by the FDA. Exclusive breastfeeding for the first six months of life offers the ideal nutrition for babies, but whatever leads parents to use infant formula, they now have an option that contains important good bacteria similar to those found in breastmilk.

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