Healthy Lifestyles 2018 by Mitchell Republic

Life

Healthy January 2018

A special supplement to The Daily Republic and ADvisor

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Healthy Lifestyles

JANUARY 2018

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JANUARY 2018

Healthy Lifestyles 3

Make cooking at What’s home a larger part Inside of daily routines

Cooking at home.......3

Social Connections...4

Meatball Recipe........5

Potatoes Recipe........6

Fitness Tourist...........7

Boost Health............10

Cleaning Tips..........11

Credits

Guide editor: Luke Hagen/Republic Layout design: Jen Phillips/Republic

Dining out can be a special treat after a busy week, a way to celebrate special occasions or a means to socialize with friends. Dining out every so often can be part of a healthy lifestyle, but individuals who want to exercise the utmost control over their diets may find eating at home makes it easier to do so. According to a Rasmussen Reports national telephone survey, many Americans dine out at least once per week. Restaurants Canada says spending on dining out has grown to around $72 billion a year. But entree options on restaurant menus may be high in calories and compromise dieters’ efforts to slim down. Research published in the Journal of the American Academy of Nutrition and Dietetics by Tufts University author William Masters found the average dinner entree is 1,500 calories. Depending on age and gender, health experts say that adults need somewhere between 2,000 and 2,500 calories per day. The Energy Metabolism Laboratory found that 92 percent of meals from large-chain and local restaurants contain more calories than is recommended for the average person. If dining out is compromising diners’ attempts to lose weight or maintain healthy weights, then exploring the following benefits to dining at home might be enough to compel them to enjoy more meals prepared in their own kitchens. ► Cooking their own foods affords diners control over ingredients, including those that might not promote weight loss. ► Making meals enables you to regulate the amount of food

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Individuals who want to exercise the utmost control over their diets may find eating at home makes it easier to do so. served, better controlling portion sizes. ► Dining together as a family has been linked to benefits like improved conversation, reduced substance abuse in children and reduced obesity in families, according to the University of Washington. ► Those who are unaccustomed to cooking at home and/or struggling to find time to make their own meals can use these tips to make things go more smoothly. ► Plot out a meal plan for the week and purchase ingredients for all recipes during one visit to the store. ► Choose meals that can be prepared in advance over the weekend and then heated up during the week.

► Incorporate a “leftovers day” into the schedule to prevent wasting food. ► Stock up on staples that can be included in many different meals, such as chicken, beans, potatoes, and noodles. ► Recognize that frozen or canned vegetables can be just as healthy as fresh items and stored safely for longer periods of time. ► Use a blend of convenience items and fresh ingredients for healthy meals. Meals need not be entirely made from scratch. Eating more meals at home, where cooks can control ingredients and portion sizes, can help men and women lose weight and maintain healthy weights. — MetroCreative

Healthy Lifestyles

JANUARY 2018

Friends and social connections are important T

he importance of friends cannot be overstated. Maintaining a healthy group of friends can help relieve stress by enabling a person to have a go-to network of close companions with whom to share the ups and downs of life. The Mayo Clinic says that friends can increase one’s sense of belonging and purpose; help one cope with trauma; encourage change, including avoiding unhealthy lifestyle habits; and help one improve his or her self-confidence and self-worth. The medical group also says that people with strong social support systems have a reduced risk of depression, high blood pressure and unhealthy weights. While friends are important, some people find that making new friends — particularly in adulthood — can be challenging. That’s because

making friends may not be too great a priority compared to caring for families or tending to work responsibilities. Those resolving to broaden their social circles can explore these tips for making new friends. ► Start at school. School is often the first place children make friends, but school also can be a great place for adults to meet new people. By attending school functions, you will be thrust into a circle of people similar to you. Parents who get to know their children’s friends’ parents may find that they have more in common than just their children. ► Join groups. Kids find it easy to make friends due to consistency. They see the same kids each day at school and through sports teams and clubs. Adults can replicate this consistency by joining groups

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Maintaining a healthy group of friends can help relieve stress.

SOCIAL : Page 5

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JANUARY 2018

Put a healthy spin on an old family favorite Meatloaf is a dinnertime staple for many families. A favorite of adults and children alike, meatloaf can be prepared however cooks see fit, making it a versatile dish for family dinners. Parents who want to enjoy meatloaf with their families and do so while promoting healthy diets can try the following recipe from Michelle Dudash’s “Clean Eating For Busy Families” (Fair Winds).

Turkey, Vegetable & Oat MiniMeatloaves with Marinara Sauce Serves 6

1 1 4 1 1 2 1 1 3/4 3 1 1/2 1/2

Expeller-pressed canola oil spray 8-ounce package crimini (baby bella) mushrooms (about 2 1/2 cups) small yellow onion, cut into eighths cloves garlic, minced tablespoon extra-virgin oil cup dry rolled oats large eggs pound lean ground turkey/beef/bison/ cups pasta sauce, divided tablespoons red wine vinegar tablespoon Italian herb seasoning teaspoon salt teaspoon freshly ground black pepper

 Preheat oven to 375 °F. Coat a 9 x 13-inch baking pan or 6 mini loaf pans with spray. Pulse mushrooms in a food processor until finely chopped and add them to a large bowl. Repeat with onion and garlic.  Place a large frying pan over medium heat and add oil. When oil is shimmering, add vegetables and sauté for 7 minutes or until water releases and evaporates completely, lowering the heat as necessary. Set aside.

SOCIAL From Page 4

that spark their interests, finding like-minded people who meet week after week. ► Go on a blind date. Have a friend set you up with a mutual friend and see if there is a connection there. You may be able to make new friends simply from an introduction. ► Take the lead. Pursue a new friendship by taking some initiative. Invite someone out for coffee or over to your home for a glass of wine. Follow up afterward to say you had a good time.

 Process the oats until they are of a fine consistency. Whisk the eggs in the bowl used for the vegetables. Add processed oats, turkey, 3/4 cup of pasta sauce, cooked vegetables, vinegar, Italian seasoning, salt, and pepper and stir together with a fork until blended.  Scoop the mixture into 6 mounds on the pan or into each mini-loaf pan, about 3/4 cup each. Shape each mound into a 4 x 2-inch loaf. Spread remaining 1 cup of pasta sauce on top of the loaves, distributing evenly. Bake on middle rack for 25 minutes, turning pan midway through cooking, until loaves are firm or a thermometer inserted in the middle reads at least 165 °F. Allow loaves to rest for 5 minutes before serving. Recipe Notes: You can finely chop vegetables with a knife rather than using a food processor if you prefer. Whole oats can be added to the meat mixture for a more rustic texture.

► Be positive. Be conscious of what you are adding to a potential friendship. Start off the relationship adding value and joy to the other person’s life, and he or she may be more inclined to do the same. Over time, you can have conversations about rough patches in your lives but wait until the friendship is firmly established to get so serious. There is no magic number of friends a person should have, but individuals should value quality over quantity. Making friends may seem complicated, but it is actually easier than adults may think when they put themselves out there and shows a willingness to build relationships. — MetroCreative

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Healthy Lifestyles

JANUARY 2018

High-performance vegetable Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there — potatoes! Here’s why: ► Carbohydrate: Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted — even in a single session of intense and/or prolonged exercise — it’s important to replenish them. ► Potassium: Did you know a medium-sized potato with the skin has more potassium than a mediumsized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes. ► Energy: Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.

In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well. In small batches, put the potatoes in the bread crumb mixture and roll around to coat well. Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through. Nutrition Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg

options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.” She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for midhike or mid-bike that’s ready in just

about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).

Yield: 8 servings (about 5 potatoes per serving) Ingredients: 24 oz. petite yellow potatoes (about 40 petite potatoes) 2 tablespoons olive oil 2 tablespoons soy sauce 1 cup panko crumbs 1/4 cup tuxedo sesame seeds 2 teaspoons Chinese 5-Spice seasoning mix Directions: Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.

BrandPoint

Potatoes are filled with carbohydrates, potassium and energy. Partial to pasta or rice? With as much — if not more — of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato. There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, said, “I love potatoes for their versatility, affordability and applicability to all types of culinary

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JANUARY 2018

Avoid the status ‘fitness tourist’ True Fitness uses personal relationships to keep residents exercising By Sara Bertsch

Sweat and laughter? You’ll find both within the True Fitness facility in Mitchell, where staffers make an effort to develop a relationship with clientele — not only to boost business but also to keep the community healthy. Josh Moody and Steve Van Genderen opened True Fitness in Mitchell in 2014, and since have made it their goal to be the best. “When you look at our services from top to bottom, we feel like we stack up against anybody and probably have more to offer than anybody,” Moody said, adding the facility has 24-hour access, several fitness class options and certified personal trainers on site. “ … We have Matt Gade / Republic

FITNESS: Page 8

People run on treadmills recently at True Fitness in Mitchell.

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Healthy Lifestyles

8 Matt Gade / Republic

JANUARY 2018

FITNESS

A man exercises with weight equipment recently at True Fitness in Mitchell.

From Page 7

something for the younger athletes to adults with families, all the way through the generations.” Classes change throughout the year, Moody said, and for the start of the new year there are seven classes. Of the seven, two — spinning and bootcamp — are the most popular. But 2018 has also brought in a new few habits of Mitchell residents. Van Genderen said despite the below-freezing temperatures, he’s noticed more people coming to the facility than in recent years. “To be honest, what we’ve noticed with all the cold weather, it hasn’t kept people at home as much as you’d expect. Sometimes with those negativedegree temperatures, people don’t want to travel. We’ve got a pretty good base of people who are pretty committed,” he said. But there’s always those “fitness tourists.”

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Healthy Lifestyles 9

JANUARY 2018

FITNESS From Page 8

Van Genderen describes these tourists as people who make resolutions at the beginning of the year to live healthier, and then quit a few months later. “People will start, but then they sometimes fade away,” Van Genderen said. “One of the things we want is for our people to be residents, not tourists. We want them to keep going beyond that initial resolution phase.” And Moody agreed, adding that committing to a healthier life is a “lifestyle change,” not a once-peryear regiment that begins in January and ends in March. It comes back to the group’s motto of developing relationships. To help those “fitness tourists” become frequent visitors, the True Fitness staff, which includes several personal trainers, work to develop those relationships. “Everybody is unique and different,” Moody said. “It’s through the personal connections we create here that we can best can provide for them. We try to build relationships with these folks, not just offer them a membership.”

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Five people participate in a spin/row/plus class recently at True Fitness in Mitchell.

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Top ways to boost health in 2018 in under 5 minutes per day

A new year brings new opportunities to focus on health and fitness. The following are four easy ways to boost your health in less than five minutes per day. DRINK WATER BEFORE EACH MEAL. Drinking enough water each day helps to boost hydration, improve energy and aid digestion. But drinking before meals may offer another benefit - it can help you to eat less and lose more weight. One study found drinking 16 ounces of water in the half hour before meals led to nearly three pounds of weight loss on average over a 12-week period when compared to those who did not drink before a meal. MAKE IT A HABIT TO TAKE YOUR MULTIVITAMIN EVERY MORNING. No matter how healthy your diet, you may fall short on essential nutrients day to day. “Taking a mul-

tivitamin is one of the best ways to ensure you are meeting all of your nutritional needs consistently,” states Erin Palinski-Wade, RD, CDE, and spokesperson for Swisse Wellness. When choosing a multivitamin, not just any option will do. “Look for brands that have been clinically tested to ensure they can be utilized and absorbed by the body,” points out Palinski-Wade. “I recommend Swisse Ultivite (R) multivitamins as these products have been analyzed in over 13 clinical studies and been shown to improve energy and mood, reduce stress and increase mental alertness in both men and women.” PRACTICE BELLY BREATHING. High stress levels can increase blood pressure, affect your immune system and cause you to pack on the pounds. To instantly fight stress, remember to breathe. Practicing deep breathing exercises, such as belly breathing, can reduce heart rate and lower stress hormones

quickly, helping to prevent stress from having a negative impact on health. To practice, place one hand on your chest and the other on your belly. Breathe in slowly through your nose into your belly. You should feel the hand on your stomach being pushed outward while the hand on your chest remains still. Hold the breath for a few seconds, and then push it out through pursed lips, like you were whistling. Repeat for three slow, deep breaths to instantly feel less stressed. PICK UP THE INTENSITY OF YOUR WORKOUT — FOR ONE MINUTE. Finding time to exercise can be a challenge, but there is good news for those with maxed-out schedules. A recent study found that just one minute of high-intensity exercise may be equivalent to 45 minutes of moderate-intensity exercise. Although you shouldn’t ditch your workout routine completely, when you are short on time, aim to fit in

small bursts of exercise throughout the day. Just make sure your doctor clears you for intense exercise before getting started. — Brandpoint

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5 house cleaning tips for allergy sufferers

smaller than a human hair, including 99.97 percent of dust mite debris, animal dander, molds and pollen. Replace bags every couple of months and filters at least every six months. Wash bedding with hot water Bedding also should be a focus when attempting to allergen-proof the home. Sheets, blankets and comforters attract dust mites in even the cleanest environments. Wash bedding once a week in hot water to keep allergens at bay. It’s also smart to consider protective covers for mattresses and pillows to stop dust mites from getting in too deep. Keep air dry Too much moisture in the air can help dust mites thrive, and may also lead to mold. Using a dehumidifier, especially in humid climates or summer months, can help control the spread of mold and dust mites. Minimize indoor plants While plants can build ambiance in the home, some indoor plants can amplify allergy symptoms by releasing spores and other allergens into the air. For those with a green thumb who can’t live without plants at home, make sure to research the plants that are least likely to increase pollen or mold exposure indoors.

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Many people turn to nasal sprays and antihistamines to combat seasonal nasal allergies or hay fever, but keeping the home clean is just as important in the fight against allergies. Keep the outdoors out While it is hard to control exposure to pollen and other triggers when outside, those with allergies can avoid bringing pollen into the house with them. Keep shoes and jackets limited to the entryway or mudroom, and shower and wash hair before bedtime to stop the spread of pollen. Vacuum often One key to minimizing allergens at home is to vacuum at least twice per week. Start by using attachments to clean surfaces up high, working down to the floor. Make sure to vacuum curtains and upholstery as well as hard surfaces, and pay extra attention to entryways and areas around windows. It’s also important to select vacuum accessories that have been designed specifically to capture allergens. Arm & Hammer Premium Allergen vacuum bags are designed of synthetic material to capture even more allergens, dust and pet hair from the home’s surfaces. In addition, the brand’s HEPA filters trap particles 75 times

Healthy Lifestyles

JANUARY 2018