Wisconsin Contemporary Woman by Plus Publications

Vol. 14 No.2 | February 2015 | Complimentary

Journaling to

HEALTH Live HEART HEALTHY

Living the

life

PURPLE DOOR ICE CREAM

Owners Lauren and Steve Schultz

Saccharomyces boulardii CNCM I-745

PROBIOTIC for Daily Use

I prioritize health and fitness and I won’t let intestinal discomfort slow me down...

Keeps working through Vegetarian antibiotic use†1

Maintain intestinal flora balance†2

Gluten-free

Supports a healthy immune system†3

PROBIOTIC for Daily Use 1. Klein SM, Elmer GW, McFarland LV, Surawicz CM, Levy RH (1993) Recovery and elimination of the biotherapeutic agent, Saccharomyces boulardii, in healthy human volunteers. Pharm Res 10: 1615-1619. 2. Swidsinski A, Loening-Baucke V, Verstraelen H, Osowska S, Doerffel Y (2008) Biostructure of fecal microbiota in healthy subjects and patients with chronic

2 | WISCONSIN WOMAN February 2015

idiopathic diarrhea. Gastroenterology: 135(2): 568-579. 3. Martins FS, Silva AA, Vieira AT, Barbosa FH, Arantes RM, et al. (2009) Comparative study of Bifidobacterium animalis, Escherichia coli, Lactobacillus casei and Saccharomyces boulardii probiotic properties. Arch Microbiol 191: 623-630.

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WOMAN CONTEMPORARY

HEART HEALTH

Judith Berger

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FEBRUARY | Cover Story

purple door ice cream

Serving up the Sweet

BY JUDITH BERGER

here was neighborhood ice cream shop where Lauren Schultz would visit as a child. She would choose a cool, creamy flavor from the dipping cabinet, and watch as others enjoyed a cone or a dish filled with a sweet treat. “Everybody was happy. I thought, ‘this would be a great job.’” But like many childhood fantasies, life has a way of keeping them from reality. Schultz’s fantasy never faded. Today, Lauren and her husband, Steve Schultz, own and operate Purple Door Ice Cream, which makes more than 100 flavors of super-premium, hand-made ice creams and sorbets. Twenty flavors are in the dipping cabinet on any given day at the Purple Door Ice Cream Shop on South 2nd Street in Milwaukee’s Walker’s Point neighborhood. Its products are in more than 75 grocers in Madison, Milwaukee and Chicago as well as nearly 40 restaurants. Not bad for a company that has yet to mark its fifth anniversary. Lauren admits she has always loved ice cream -- although one would be hard pressed to find someone who doesn’t. So doing what you love and having a market demand are a good place to start a business plan. The couple was a little 6 | WISCONSIN WOMAN February 2015

life – one scoop at a time

nervous starting an ice cream business in a frozen custard-crazed community. “But there wasn’t any local place that was making super-premium, handmade ice cream in the city,” she said. The Schultzes started experimenting with ice cream in their home kitchen. Former educators, the couple met in Minneapolis. “On our first date, I told Steve I wanted to have an ice cream business someday,” Lauren said. “He’s always been supportive of that.” By 2011, the Schultzes launched Purple Door Ice Cream out of a shared, commercial kitchen in Cudahy. “We started out with seven flavors and worked nights and weekends on the business,” Lauren said. That was less than a year after Lauren gave birth to the couple’s first son. They are now parents of two boys, 4 ½ and 2 ½ years old. “Parenting and having a business is a lot work, but we have figured out how to dedicate time to the business and be with our sons.”

Purple Door Ice Cream started selling wholesale. “We cold-called some chefs in town to see if they’d be interested in offering our ice cream on their dessert menus,” Lauren remembered. “We got a good response. We started supplying vanilla and cinnamon ice creams – flavors that could be paired easily with desserts.” Eventually, the business relocated to Clock Shadow Creamery and shared space with the local cheese maker. “We were supplying local retailers and restaurants and had a dipping cabinet in the Clock Shadow Creamery’s retail area.” Purple Door prides itself on premium ice creams and sorbets with simple, but distinct flavor notes, from salted caramel and cinnamon to malted vanilla and fig and black tea. “Try the chai with pink peppercorn ice cream,” she teased. “It’s really good with those warm spices.” In April 2014, Purple Door opened the doors to its retail shop in Walker’s Point. The shop offers 20 flavors of ice cream and sorbets from its dipping cabinet in various iterations from sundaes, cones, shakes, malts, sodas, floats, novelty ice cream products to specialty cakes. Purple Door’s super-premium, 14 percent butterfat ice cream is made from milk and cream from Wisconsin. The Schultzes made a concerted effort to build their business with a strong connection to the community. Over a couple of beers one night, the couple talked about how their new business could be in the community in a real and tangible way. “We are a triple-bottom-line company,” Lauren said. “Meaning our success is measured by social, environmental and financial factors.” Purple Door uses local purveyors and suppliers for its natural ingredients. “We believe it’s a great way to support the local businesses in town. When the community supports us, they are supporting those businesses, too,” Laruen said. Anodyne Coffee Roasting Company, Rishi Tea, The Spice House, Penzeys Spices’ and Growing Power are among the local businesses used by Purple Door. Its cream and milk are sourced from Wisconsin dairies. “You can put most things in ice cream, which makes experimenting fun. We do a lot with liquors. Our whiskey ice cream is very popular and we have a Brandy Old Fashion flavor.” Summertime selection brings it on with lemon cardamom, pear sorbet and Juniper berry and lime. “We like to use what’s in season.” Milk for Milwaukee was part of Purple Door’s community initiative. “We found that a lack of milk is a significant need in shelters,” Lauren said. “We work with four area shelters and donate to the Healing Collective in Walker’s Point. This is important to us; this is what we decided to be.” Lauren and Steve also made a conscious decision to consider the environmental impact of their business. The production and retail sites now operate out of the same building with its power usage supplemented by renewable energy. The shop’s flooring, which is a click system that needed no adhesive, is made of 72 percent recycled content and is 100 percent recyclable. Purple Door uses plant-based, compostable material for its spoons and

cups in the retail location. The front face of the shop’s service counter is made up of spoons collected from Steve’s and Lauren’s family members and friends throughout the world. “It brings a collective energy of support and kindness to our shop,” she said. The economic engine of this small business employs 19 people at the height of the season. Eventually, the college kids go back to school and the cold weather sets in, so the shop has limited retail hours during the winter, but production doesn’t slow much. “The winter months give us a chance to catch our breath,” Lauren said. Steve and Lauren divide the work of the business. Lauren tends to focus on the business end; while Steve is in operations. “But we both like to be in the kitchen,” Lauren said. “We are hands-on experimenting with flavors, too. It’s fun.” The winter months give the Schultzes an opportunity to do some market research. “We talk with chefs and customers to get their feedback and ideas for flavors.” What will be new in the dipping cabinet for Summer 2015? Ice cream lovers will just have to wait to taste. So is the ice cream business as much fun as Lauren dreamed it would be when she and her friends in middle school thought up the name ‘Purple Door’ for an ice cream shop? “Yes,” Lauren said. “But don’t do something like this alone. We have had good support in family and friends. We have met wonderful people along the way who have been great sources of support and advice. We are proud of our product and to be a part of this community.” l

Lauren and Steve Schultz owners of Purple Door Ice Cream

February 2015 WISCONSIN WOMAN | 7

CAREERS | Building Stronger Women

Why Inclusion is an Act of Confidence

n order to compete more successfully in business, we must draw upon the skills and experience of a diverse workforce. In order to restore harmony to our communities, we must honor the dignity of all people. In order for true learning to return to our classrooms, we must recognize and value the differences of all students. It would be difficult to find anyone who truly objects to those statements, yet we find ourselves at odds with one another when it comes to welcoming, valuing and acting upon ideas or experiences that differ from our own. Why? At risk of being a hammer seeing everything as a nail, I believe part of the reason is we lack confidence in our own abilities, worth, and opportunity. Let me explain. In workshop after workshop, inside businesses, with community groups, and among educators, I see varying levels of suspicion and fear holding back people who truly want to stretch themselves and grow. Where does this suspicion and fear come from? There are many sources including a competitive society. Restrictive organizational structures. Negative past experience. Power concentrated in the hands of a few. Fearful messages from elders. A shortage of role models. Confident people are curious about differences. They recognize that as the world changes, their knowledge will be challenged. Solutions that work in one place do not necessarily work in other places. Consequently, they open doors and welcome and learn from others, while truly valuing their own knowledge, experience and capability to grow. People who are less confident cling to knowledge they have attained as final. They may create a cocoon or settle into established structures or communities to protect

Confident people are curious about differences. They recognize that as the world changes, their knowledge will be challenged. Solutions that work in one place do not necessarily work in other places. Consequently, they open doors and welcome and learn from others, while truly valuing their own knowledge, experience and capability to grow. 8 | WISCONSIN WOMAN February 2015

themselves from ideas or people who might threaten their security. This threat to security underlies much of the exclusion we see around us. We fear the unknown. We recoil from the strange. We distrust those we do not know. This is human nature and in a world growing increasingly violent and callous, we are sometimes wise to hesitate. But not always, and in our free society, not usually. Inclusion is an act of confidence because it acknowledges human nature and opens a wide door. It recognizes that differences serve to expand habitual patterns of thought. Yes, it challenges our values and for some that is supremely uncomfortable. Where we can appreciate such differences and keep ourselves properly focused on the future we hope to create, we may succeed in including a growing number of others. The work begins with you. How willing are you to listen to a point of view or an experience that is different from yours? What assumptions do you use to justify sorting people into those who are like you and those who are not? What security are you seeking to protect? A competitive society drives everyone to beat someone in order to succeed. While it generates adrenaline and can be great fun for some, it generates fear and sometimes a sense of deficiency and hopelessness for others. We mistakenly try to ameliorate this fear by giving participation medals to all. Nobody is fooled by this and resentment is a predictable outcome. An alternative way to view your life is to commit to excelling in the things you undertake. To excel is to be at your personal best as you continue to develop and grow. It does not look at others as competitors or threats, but as benchmarks from which to learn. Do you see the opportunity here? With everyone wanting to be included and few willing or confident enough to welcome them in, you can be a role model. Eschew cliques. Get to know all kinds of people at work, in your community, at your school. It will be uncomfortable—the late psychologist Maslow’s hierarchy of needs demonstrates that belonging is a deeply psychological need. By growing in knowledge and experience, you can belong to a bigger world. Open your arms and your mind to learning. You may be utterly amazed at what happens to you and the positive impact you can have on your world. l

•••• Susan Marshall is an author and speaker whose book, “How to Grow a Backbone: 10 Strategies for Gaining Power and Influence at Work,” has been translated into multiple languages and is especially popular in Asia. Her work is dedicated to building strong leaders who create successful organizations, transform school systems, and develop leaders at all levels. You can reach her at (262) 567-5983 or susan@backboneinstitute.com

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LIVING WELL | Sue Ann Says

Use Every Woman’s Journal

to Enrich Your Health

which, in turn, improves their health.

Journaling is a personal written record of your thoughts and feelings. Women who journal report:

Feeling less stressed Better moods l Better problem-solving skills l Fewer symptoms of depression and anxiety l Feeling in touch with emotions l Finding new ways to grow as a person l Finding ways to cope with fears Since your journal does not have to be shared with family or friends, you can write what you feel. You do not need to worry about penmanship, spelling or grammar. l l

tress, insomnia, illness, anxiety, depression, chronic diseases and daily family issues can leave you with muddled emotions. On top of that, grief, relationship changes and traumatic events can add to the complexity of your emotional well-being. When that overwhelmed feeling makes you want to bury your head in the sand and hide, take heart and recognize that you can impact those emotions with regular journaling. I want to provide you with information on how journaling can help you gain control of emotional feelings and enhance your physical health. The Wisconsin Women’s Health Foundation offers a free, two hour workshop titled EveryWoman’s Journal. During this facilitator led workshop, participants learn and practice journaling techniques using writing prompts. Read more about the benefits of journaling and join us at an upcoming workshop!

OVERALL BENEFITS OF JOURNALING Several theories support the benefits of using a journal. The Inhibition Theory affirms that individuals who usually conceal their emotions experience significant reductions in stress when they “let go.” The Social-integration Theory acknowledges that individuals interact differently with their social networks after journaling 10 | WISCONSIN WOMAN February 2015

PHYSICAL BENEFITS OF JOURNALING Studies on journaling have reported that writing about emotional, stressful or traumatic events has been found to result in improvements in both physical and psychological health. People who journal have fewer stress-related visits to the doctor, reduced blood pressure, improved lung function, improved liver function, fewer hospital days, and improved moods. (http://apt.rcpsych.org/content/11/5/338.full) James Pennebaker, a psychologist from the University of Texas at Austin, argues that regular journaling strengthens immune cells, called T-lymphocytes. He maintains that journaling can decrease symptoms of asthma and rheumatoid arthritis. Finally, Pennebaker believes that writing about stressful events helps you come to terms with them, hence reducing the influence of these stressors on your physical health. (http://psychcentral.com/lib/the-health-benefits-of-journaling/000721) Another study showed that HIV patients had improved immune re-

sponse similar to that seen with anti-HIV drugs (Petrie et al, 2004) and cystic fibrosis patients showed a significant reduction in hospital-days when tracked over a 3-month period (Taylor et al, 2003). Female fibromyalgia patients experience reductions in pain and fatigue when they wrote in their journal for 20 minutes a day, three times a week. (Psychosomatic Medicine: March/ April 2005 - Volume 67 - Issue 2 - pp 326-334)

MENTAL AND EMOTIONAL BENEFITS OF JOURNALING

Journaling can help improve your mental health by:

Dealing with your emotions Identifying negative thoughts and behaviors l Releasing the intensity of negative feelings l Gaining control over your emotions and experiences l Managing your stress l Identifying your triggers and what is causing your stress l Detaching from yourself and approaching a situation or problem more objectively l Improving your overall mood by practicing positive self-talk l Engaging both hemispheres of your brain l l

EVERYWOMAN’S JOURNAL WORKSHOPS The WWHF can bring free two hour workshops to a home, church, library, community center or public meeting space. Workshops are designed for groups of up to 15 women. Participants receive a guidebook, journal, and pen specifically designed for the program, and health information. One and a half hours are spent writing and there is a 10 minute break halfway through the workshop.

Some women may worry that their writing will be shared. All the writing at the workshop is private and will not be shared with others. You will learn techniques so that you can journal on your own at home. Request a workshop – Anyone can request a workshop by calling the Wisconsin Women’s Health Foundation (WWHF) at 608-251-1675 or 800-448-5148, Ext. 103 or by emailing nmiller@wwhf.org Attend a workshop – Check our website at www.wwhf.org for a list of workshops open to the public. Become a volunteer facilitator – You can become a trained facilitator of the EveryWoman’s Journal program by participating in a workshop and then attending a training provided by WWHF.

USE JOURNALING FOR POSITIVE EMOTIONAL AND PHYSICAL CHANGES Think back to when you have felt overwhelmed or stressed. Instead of containing these difficult feelings, you can use your journal writing to assess the situation and find positive ways to cope. I am encouraging you to unlock your anxiety and fears and learn to manage your emotions with journaling. By reducing stress, anxiety, and depression, you can connect more easily with family and friends. All in all, it can improve your emotional and physical health. Call WWHF today to request an EveryWoman’s Journal workshop. Because it all begins with a healthy woman…

Our board-certified family nurse practitioners will work with you to develop a personalized plan to prevent disease, improve your health and help you stay well. We’ll even send your visit summary directly to your doctor. Call 855-WALGREENS (1-855-925-4733) to schedule an appointment at a clinic near you.

Sue Ann Thompson is founder and president of the Wisconsin Women’s Health Foundation (WWHF), a statewide non-profit organization whose mission is to help Wisconsin women and their families reach their healthiest potential. WWHF provides programs and conducts forums that focus on education, prevention, and early detection; connects individuals to health resources; produces and distributes the most up-to-date health education and resource materials; and, awards grants and scholarships to women health researchers and related community non-profits. To learn more, visit wwhf.org or call 1-800-448-5148. l

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MEET OUR FAMILY! SPORTS

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John White

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January 2015 Vol 29 No. 1

POMMER:

Educational Goals

page 3A

A Sister’s Legacy

STATE CAPITOL COMMENT

SENIOR

By Matt Pommer

By Tom Frazier

PLANTING TOMORROW’S DREAMS TODAY By Brad Olson

8/20/13 9:28 AM

At the age of 59, a good friend tions. Two major health insurance of mine lost his job that not only companies refused to even give paid pretty well, but also included him a quote on coverage, and one good health insurance. He was 59 company gave him a quote of over years old, without a job, without $2,000 a month. Fortunately, there health insurance, but with a num- was a State of Wisconsin program ber of pre-existing health condi- called the Health Insurance Risk

IT MAKES ME

AGING ISSUES

orgAnizAtionAL tipS

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APRON STRINGS

PLUS Inside

When your child has special needs

TRAVEL

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in Business

It’sabout All the

Sara meaney

DOLESCHAL continued on page 12A

Man Health Care,Answer it’s Personal By Aunt Emma

plus FALL FAShion &

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merely here in Wisconsin, but throughout the entire nation. You might assume that statement to have a hyperbolic ring to it. Not so; it is absolutely true, and her name is Janis Doleschal. Consider just a few of her amazing array of accomplishments. As a youth she was an outstanding athlete in such diverse sports as softball, basketball and swimming, and then later in golf, despite growing up in an era when none of those sports, or any in fact, were available to young ladies in elementary and high schools and even rarely on the college level. She became a superb scholar and has four degrees.

By Karen Ellenbecker & Julie Ellenbecker -Lipsky

MOVING IN THE RIGHT DIRECTION

Emma

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3/7/13 2:00 PM

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She is, unquestionably, one of the most reEDITORIALS markable women in the world of sports, not

MONEY SENSE

Healthcare Directory page 1B

By Bruce Nemovitz

Taking Care of Mom and Dad with Kids

MF Pages SPRING\SUMMER 2012.indd 1

Wisconsin

NEMOVITZ:

SpotLight

of being BeinG

pacesetter in

Women’s sports

CAPITOL Do More STATE toCOMMENT Guiding By Matt Pommer Parents This Year page 6A

Volunteer

StAy in ShApe without A gym

The BenefiTs

JANIS DOLESCHAL,

It’s hard to tell here, but there are three little grey and white dogs in front of their owner, Jan Doleschal: Schnitzel, Libby and Snickers.

COMPLIMENTARY

Vol. 14 No. 3 | March 2013 | Complimentary

Vol. 14 No. 9 | September 2013 | Complimentary

The Disease that Whispers Shape Up!

of Greater Milwaukee

FALL / WINTER 2013 | CompLImENTARy

of Greater Milwaukee

Sharing Plan (HIRSP) that was designed for people like my friend who could not qualify for private insurance due to pre-existing conditions. While HIRSP covers 80% of costs, my friend was responsible for

CRABBY

Eyes Women’s Clubs Bring Change

Knowing the Secret to Leadership

FRAZIER continued on page 3A

HERMAN WHITE WRITES MONEY SENSE

ARTS

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Emma

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Answer Man

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publishers ofHERMAN the award winning WHITE WRITES By Tom Frazier

50 PLUS NEWS MAGAZINE, WISCONSIN WOMAN MAGAZINE AND MILWAUKEE FAMILY MAGAZINE ARTS ENTERTAINMENT calendar For advertising information call 262.367.5303 ext. 16 and for 50 Plus call60 262.367.5303 ext. 12 PLANTING TOMORROW’S DREAMS TODAY By Brad Olson

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•Patients must be a current Medicare beneficiary and not have had this service in the past 12 months in order to be eligible for the $0 out-of-pocket cost. Call 1-855-925-4733 to verify your eligibility. If your Medicare coverage is through a private health plan (Medicare Advantage), contact your health plan to confirm that this service is covered at no cost in a retail clinic setting. Patient care services provided by Take Care Health ServicesSM, an independently owned professional corporation whose licensed healthcare professionals are not employed by or agents of Walgreen Co. or its subsidiaries, including Take Care Health Systems, LLC 13PC0037

February 2015 WISCONSIN WOMAN | 11

LIVING WELL | heart health

Exercise for a HEALTHY HEART

espite being told for years we need to eat better and exercise more, cardiovascular disease remains the leading cause of death for women in the United States. By 2030, the American Heart Association predicts 40.5% of the US population will have some form of cardiovascular disease. But that gloomy prediction does not have to become a reality. With a proper diet and a focus on exercise with the right intensity, Dr. Lisa Armaganian, a noninvasive cardiologist and the Director of Cardiac Rehabilitation at Wheaton Franciscan Healthcare, says we can change that path we’re on. “In my practice I’m not seeing women putting themselves and their health first. They put everyone’s needs ahead of their own. What I want women to understand is, you need to make yourself a priority, otherwise you may not be able to care for the ones you love.” Dr. Armaganian is also a certified health fitness specialist and a mother of eight, so she knows what she’s talking about, “Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising, and you don’t have to be an athlete.”

WHY EXERCISE IS IMPORTANT

M Improves blood circulation M Helps get weight under control M Improves cholesterol levels M Improves high blood pressure M Boosts energy level M Improves mood M Delays chronic diseases associated with aging M Helps you sleep better M Helps manage stress Dr. Armaganian says women she sees think losing weight is the only goal. However, she wants to see the emphasis on exercise as well. “The focus should be on activity. Weight loss will still be the result, but a shift in focus puts the spotlight on exercise where it should be,” Dr. Armaganian says. Benefits of exercise go far beyond shedding pounds. They also include: lowering blood pressure, decreasing stress levels, reducing bad cholesterol, and increasing good cholesterol. A recent study at the University of Queensland in Australia looked at four risk factors that contribute to heart disease: smoking, high blood pressure, physical inactivity and obesity. The study found for women over the age of 30, physical inactivity trumped even smoking as the most important risk factor when it comes to heart health. “Women just have to find the time to make exercise a part of their daily routines and in most cases they need to dial up the intensity,” says Dr. Armagainian.

HOW MUCH EXERCISE DO YOU NEED?

M A minimum of 150 minutes of moderate-intensity exercise a week, for example brisk walking, swimming, tennis (doubles), gardening, or biking. Think at least five, 30-minute workouts per week as the goal. OR M 75 minutes of high-intensity exercise (running, boot 12 | WISCONSIN WOMAN February 2015

camp, high-intensity interval training, jumping rope, tennis (singles), hiking uphill) per week. Most health professionals are also in agreement that walking 10,000 steps a day (approximately 5 miles) is the ideal goal to set for improving health. “Women are busier than ever, but that can’t be an excuse to not exercise. The truth is we make time for what’s important,” says Dr. Armaganian. She wants women to understand the relationship between exercise and heart health and make exercise a priority in their lives. The exercise goals stated above are just that, goals. If you’ve been sedentary for years, Dr. Armaganian advises, don’t let the recommended exercise requirements overwhelm you and defeat you before you’ve even started. Set reasonable goals for yourself and increase the frequency and duration of your workouts over time.

HOW TO FIND TIME TO EXERCISE

M Find something you like to do. If you hate to run, don’t do it. You’ll never stick with something you don’t like to do. Make exercising easier by finding something you actually like to do. Experiment; find something that suits your personality, tastes, and lifestyle. M Make a schedule and stick to it. Writing your workout down reminds you that exercising is important and an appointment with yourself that’s worth keeping. M Work out efficiently. High-intensity workouts take less time. M Something is better than nothing. So you didn’t get to the gym today, even short and speedy workouts can benefit the body and mind if done frequently and consistently. M Track your progress. Measuring your activity level can help keep you on track and give you a sense of accomplishment when you see all you’ve done. Cardiac events are rare during physical activity but the risk does go up when you suddenly become much more active than usual. Pay attention to how you’re feeling while you’re working out. Stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, feel dizzy, lightheaded, or very tired. It’s important to start slowly and gradually increase your level of activity. Always consult your doctor before starting any new exercise regimen, but don’t delay, start today. l Dr. Lisa Armaganian, a noninvasive cardiologist and the Director of Cardiac Rehabilitation at Wheaton Franciscan Healthcare

“ordered chaos”

IF DESCRIBES YOUR LIFE, we’ve got the doctor for you.

Early morning, evening, weekend, and same-day appointments. And this is the easy part of your day, right? We get it. That’s why Wheaton Franciscan Medical Group doctors offer flexibility to accommodate lives constantly in flux. With us, you’ll find appointment times that work around your busy schedule. You’ll also find physician offices close to home or work. You take care of a lot, and with convenient hours and locations, we’re here to take care of you.

Making Our Community Stronger. Healthier. Better. Accepting new patients mywheaton.org/FindADoctor

In Partnership with the Felician Sisters February 2015 WISCONSIN WOMAN | 13

LIVING WELL | heart health

Good habits to maintain your

HEART

HEALTH

14 | WISCONSIN WOMAN February 2015

abits influence how we live our lives. As New York Times writer Charles Duhigg explains in his recent book, The Power of Habit, habits are essentially patterns that help shape every aspect of our lives. As we know, some habits can be good for us, such as exercising, while other habits can be detrimental to our health, such as smoking. Duhigg suggests that habits begin with a psychological pattern called the “habit loop.” This three-part process includes the cue or trigger, activating the brain to begin the habit, followed by the routine or the behavior itself, concluding with the reward—what your brain likes about the habit to trigger it in the future. Understanding and interrupting our habit loop, in part by changing our rewards, is the key to breaking bad habits, according to Duhigg. This is one reason why Duhigg recommends beginning new habits (and breaking bad ones) on vacation, when our daily routines are already interrupted and our brains’ habit loops may be easier to shape. So, now that we understand the importance of habits in our daily lives, what are the good habits we need to focus on to maintain our heart health?

QUIT SMOKING We know smoking is bad for our health and that research shows quitting smoking reduces our heart risk. Now is the time to quit! What to Do: Go Red For Women offers numerous resources to help you quit smoking, including frequently asked questions and advice to help you through the process, combatting stress and weight gain.

and your blood pressure to rise. Constant or continuous stress can be harmful to your heart health. The good news is you can actively manage your stress before it becomes a problem. What to Do: Understand stress triggers and learn how to respond to stressful situations at home and at work with these stress management resources.

EAT HEALTHY CONSISTENT EXERCISE Regular physical activity has many benefits such as helping you quit smoking, lose weight, reduce stress, lower blood pressure and increase HDL cholesterol. What to Do: Doing aerobic exercise — using large muscles of the legs and arms — on most days of the week for 30 to 60 minutes helps your heart work more efficiently. Physical activities to improve your strength, flexibility and balance help you stay agile as you age. Try an at-home workout video with Go Red fitness expert Andia Winslow and more exercise ideas on Go Red For Women.

MANAGE STRESS It’s important to learn how to recognize how stress affects you, learn how to deal with it, and develop healthy habits to ease your stress. Stress is your body’s response to change. The body reacts to it by releasing adrenaline (a hormone) that causes your breathing and heart rate to speed up,

Do you really know what it means to eat healthy? The AHA recently developed new dietary guidelines to help us better understand how to eat healthy and help lower our heart disease risk. What to Do: According to the new AHA guidelines, eating right means: M Eat more fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts M Avoid red meat, as well as sugary and processed foods M Avoid foods high in sodium “Eating a healthy diet is not about good foods and bad foods in isolation from the rest of your diet – it’s about the overall diet,” said Robert Eckel, M.D., previous AHA president and co-chair of the new guideline committee. Learn more about the new dietary guidelines. Learn more ways to prevent heart disease at any age in your 20s, 30s, 40s, 50s, 60s and beyond.

February 2015 WISCONSIN WOMAN | 15

LIVING WELL | heart health

Resolve this year to live a

HEART-HEALTHY LIFE BY DAVID LIPSCHITZ

he evidence is compelling. Living a heart-healthy lifestyle is the best way to reduce not only your risk of heart disease, stroke and high blood pressure, but it also leads to lower risks of the common cancers afflicting us (lung, breast, colon, prostate) and delays the age at which Alzheimer’s disease becomes symptomatic. You would think that this well-known information would mean that most of us do everything we can to meet these critically important health goals. In January of this year, in the hopes of reducing the population’s risk of heart disease by 20 percent, the American Heart Association published “Life’s Simple 7,” an article detailing the steps needed to reduce your risk of heart disease.

THESE ARE: q Maintaining an ideal body weight, measured by the body mass index that should be between 18.5 and 24.5.

Getting at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly.

Quitting smoking at least 1 year ago or never smoking.

Maintaining your total cholesterol below 200.

Having a blood pressure consistently below 120/80.

v Assuring that you do

not have diabetes or prediabetes by keeping a fasting blood pressure below 100.

And finally consuming at least 4 or the 5 AHA recommendations for a heart-healthy diet.

The five dietary components include: eating at least 4 and a half cups of fruits and vegetables daily, eating oily fish such as salmon, trout or herring at least twice weekly, limiting intake of sweets and simple sugars, having 3 or 4 servings of whole grains daily, eating less than 1500 mg of sodium daily. Amazingly, recent research from the University of Vermont showed that less than 30 percent of 18,000 Americans met fewer than three of the seven AHA recommendations and less than 20 percent met all of “life’s simple 7,” which assures the greatest chance of avoiding heart disease. This information was presented at this year’s national AHA meeting. In this study, participants over the age of 45 answered detailed phone questionnaires that evaluated their risks of heart disease and the number of the seven steps followed over an almost five-year period. Those who met two or three of life’s simple steps had a 36 percent reduction in risk of death. Those who met either four or five of the seven steps were 46 percent less likely to die, and those who met all seven had a reduction in risk of death by 54 percent. The most encouraging aspect of this information is that meeting some or all of these seven steps is relatively easy and that all causes of death are reduced by just being healthy. Clearly only the truly compulsive of us will meet all seven, but remember that the reduced risk of death if you meet four of the seven is not much lower than meeting them all. The best advice is to do your best to meet as many of these steps as possible and do not fret if you can’t. To achieve these goals, the health profession must refocus their efforts from treating acute and HEALTHY LIFE continued on PAGE 18

16 | WISCONSIN WOMAN February 2015

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chronic disease to health promotion and disease prevention. I strongly believe that educating my patients on how to stay healthy and to understand any illness they have is the key to better care and should be the cornerstone of health care reform. To achieve these goals, I believe strongly in “couple care.” Husbands and wives should see their doctor together, and if single, consider bringing a friend, relative or partner. As a couple, my patients may elect to be seen by their physician individually or together. We prefer the latter as understanding each other’s health problems avoids misunderstandings and offers a greater chance of following direction. After the medical evaluation, the couple receives extensive nutrition, stress and exercise counseling that is followed by an ongoing education program to learn how to stay healthy and how to navigate the health care system should an illness occur. Consider seeing your doctor as a couple. If married, bring your spouse, if single, a relative or friend. Together, the chances of success are greater than if seen individually. As the New Year approaches, recommit yourself to health and happiness; the benefits are truly enormous. To find out more about David Lipschitz and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page atwww.creators.com. Facebook “f ” Logo

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WISCONSIN WOMAN MAGAZINE salutes these amazing and inspirational women

During

BLACK HISTORY MONTH this February

Bringing the gifts that my ancestors gave, I am the dream and the hope of the slave. I rise I rise I rise. -- Maya Angelou “Still I rise,” And Still I Rise (1978) You have to believe in yourself when no one else does -- that makes you a winner right there. -- Venus Williams Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not. -- Oprah Winfrey

Do not call for black power or green power. Call for brain power. -- Barbara Jordan I have learned over the years that when one’s mind is made up, this diminishes fear. -- Rosa Parks When I found I had crossed that line, [on her first escape from slavery, 1845] I looked at my hands to see if I was the same person. There was such a glory over everything. -- Harriet Tubman

February 2015 WISCONSIN WOMAN | 19

FINANCE | with Carrie Schwab-Pomerantz

Should You Be Debt-Free

BEFORE YOU RETIRE? DEAR CARRIE: I

hope to retire in about five years and am working on reducing my overall debt, including my mortgage. Should I put off retirement until I’m completely in the black? -- A Reader

DEAR READER: This is an excellent question, especially in light of a 2014 report by the Employee Benefit Research Institute indicating that 44 percent of retirees have concerns about their level of debt. To me, keeping control of overall debt is an important part of financial planning in any stage of life. But a flat statement about eliminating all debt in retirement might be too simplistic. That’s because the amount of debt you can comfortably handle is very individual and depends on your bigger financial picture. START BY LOOKING AT ASSETS, LIABILITIES AND CASH FLOW The basic question is whether you’ll have enough retirement income to cover your debt payments. To figure that out, start with a simple net worth statement, listing your liabilities and your assets. This will put the significance of your total debt load in perspective. Next, do a realistic estimate of your monthly retirement income and expenses. Add up your expected income from all sources -- Social Security, pensions, real estate, savings, etc. -- and subtract your estimated expenses. Don’t forget to factor in recurring expenses, such as taxes and insurance. And don’t underestimate potential health care costs. If you have considerable retirement savings -- as well as other sources of reliable retirement income that will cover your expenses, including any debt -- then carrying a mortgage, for instance, might not be an issue.

QUALIFY THE TYPE OF DEBT YOU HAVE Total debt is important, but so is the type of debt you have. Debt that is low-cost and potentially tax-deductible, such as a mortgage or student loans, might actually work in your favor. But high-cost consumer debt -- things such as car loans and, especially, credit card balances -- could really derail you if you’re not careful. This is the type of debt you should try to get rid of, no matter what your retirement plans are. I’d start with credit cards. If you’re carrying multiple balances, prioritize your payments. Tackle the highest-interest balances first, increasing payments if you can, while paying at least the minimum on your other balances. Work your way down the list 20 | WISCONSIN WOMAN February 2015

until everything is paid off. Consolidating balances on a low-interest card and maximizing that payment is another option. But beware of the potential high cost and hidden fees of loan consolidation offers. Once you have your credit card debt under control -let’s hope it’s eliminated for good -- start upping the payments on a car loan.

DO THE MATH ON YOUR MORTGAGE Carrying mortgage debt in retirement could certainly be a budgeting challenge, depending on the percentage of your monthly income that your payment represents. But in certain circumstances -- say, if you have a low-interest, tax-deductible mortgage -- it could actually make economic sense to keep it. For example, if you have a fully deductible 5 percent fixed loan and your combined federal and state tax rate is 30 percent, your mortgage is really only costing you 3.5 percent. On the one hand, paying it off would be equivalent to a risk-free 3.5 percent return on your money. On the other, you might be able to invest those funds elsewhere at a potentially higher return. So it really comes down to dollars and cents. If your monthly mortgage payment would represent a big chunk of your retirement income, you’d probably be wise to try to pay it off in advance. However, if you’re confident you’d be able to cover your mortgage in retirement without sacrificing other essentials or if paying it off would dangerously deplete your savings, it could make more sense to just continue making your regular monthly payments.

CONSIDER YOUR FEELINGS Numbers aside, if you’re convinced that being debt-free in retirement would give you the greatest sense of security, then that should be your focus. Get rid of consumer debt first. Make additional payments on your mortgage as you’re able. And give yourself a realistic retirement timetable -one that will allow you enough time to plan and save for a comfortable future. Carrie Schwab-Pomerantz, Certified Financial Planner, is president of the Charles Schwab Foundation and author of “The Charles Schwab Guide to Finances After Fifty,” available in bookstores nationwide. Read more at http://schwab.com/book. You can email Carrie at askcarrie@schwab.com. This column is no substitute for individualized tax, legal or investment advice. Where specific advice is necessary or appropriate, consult with a qualified tax adviser, CPA, financial planner or investment manager.

PEDIATRIC EATING

DISORDERS: Early Intervention is Key

rowing up is a time filled with uncertainty and angst. “Did I pass the test?” “Does he or she like me?” “Will I make the team?” Unfortunately, that feeling of being out of control can sometimes contribute to attempts of controlling something within a person’s power -- the diet. Today, children as young as fourth grade are becoming concerned with calories and fat content and are subjected to bullying about their appearance. Because of this, they become highly aware of their body, environment, behaviors and eating habits. The new focus on their appearance may cause some children to start withdrawing, avoiding mealtimes and finding it difficult to relate to those who do not view food or exercise in the same way. While eating disorders may begin with preoccupations with food and weight, they are most often about much more than food.

EARLY WARNING SIGNS

Rediscover...

Life. Worth. Living. Offering treatment for addiction, eating disorders, OCD and anxiety, posttraumatic stress disorder, depression and other mood disorders. For children, teens and adults. A nationally respected leader in the treatment of eating disorders, Rogers is one of the few facilities in the United States that offers treatment for children and adolescents.

Too often, signs and symptoms are overlooked as insignificant behaviors when, in fact, many of these are early warning signs of eating disorders: • Binge eating • Purging • Excessive exercise • Dental issues • Withdrawal • Dramatic weight loss • Preoccupation with weight, food, calories, fat grams and dieting • Avoiding mealtimes If you start to notice these behaviors in your child, there may be a more serious problem. Eating disorders affect not only the physical, but the mental health of those who suffer from them. Intervening during the early stages of development can significantly increase the likelihood of preventing the onset of a full-blown eating disorder. It also leads to greater chances of a full recovery. A nationally respected leader in the treatment of eating disorders, Rogers Memorial Hospital is one of very few facilities in the United States that offers treatment for children and adolescents. To arrange for a free telephone screening, call 800-767-4411, or complete an online screening request at rogershospital.org. Facebook “f ” Logo

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Call 800-767-4411 for a free screening or visit rogershospital.org.

Oconomowoc | West Allis Brown Deer | Kenosha | Madison

February 2015 WISCONSIN WOMAN | 21

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GENERATIONS | taking care of your parents

ISOLATION AND ILLNESS

How loneliness is hurting your health

BY SHARON NAYLOR

t’s supposed to be the golden years, not the lonely years. If your parent or loved one finds him/herself alone more often than you’d like, they are not alone. According to a 2010 study by the U.S. Census Bureau, 11 million (28 percent) people 65 or older live alone, having been widowed, divorced or never married. The AARP says that more and more older adults do not have children, either. Add to that, the reality that those with children and grandchildren may live several states away, and many seniors are left with a home that is too quiet. Whether from family distance, or from decreased mobility as we age, our world has gotten smaller, and that’s not good for your health. Here are some health risks related to isolation: 1) A 2009 study from the National Social Life, Health and Aging Project says that seniors who feel lonely and isolated report not having good physical and/or mental health. 2) Feeling lonely can increase risks of cognitive decline and dementia. Your brain needs the stimulation of interaction, and having friends and family to talk to and spend time with exercises of the different areas of the brain, strengthening them. We are wired to be social creatures, and not being social may have actual neurological detriments. 3) According to a 2012 study in the Proceedings of the National Academy of Sciences, social isolation and feelings of loneliness are associated with a higher risk of mortality. For instance, if you live alone and interact with few people, there may be no one to help you seek medical attention, or pay attention to your symptoms when you are ill. 4) Social isolation is linked to chronic illnesses, such as arthritis and lung disease.

22 | WISCONSIN WOMAN February 2015

5) Isolation is a risk factor for depression. When depressed, you may forget to take your medicines, have little to no appetite, lose or gain weight, and you may feel despondent enough to harm yourself. 6) Isolation can make you vulnerable to elder abuse. If you are alone, the people who do enter your home to care for you may take advantage of your isolated status. 7) Loneliness can cause high blood pressure. According to a 2010 study in Psychology and Aging, there is a direct correlation between loneliness and higher systolic blood pressure. 8) Being isolated increases your risk of needing longterm care. 9) Being lonely increases negativity, which can further reduce your social circle when people avoid you. 10) Being lonely can encourage unhealthy behaviors, like eating badly and not exercising. Even without a spouse, kids or family members who can visit often, it is within their power to combat loneliness and step out of isolation. The first step is acknowledging that we may have gotten too comfortable being alone. You make and receive phone calls, and while that interaction may be cheery, it’s not enough to foster a healthier lifestyle. So in addition to calling loved ones and interacting on social media and Skype, consider the following smart steps to ending your isolation: l Say hello to neighbors. If you see them outside, step outside to say a quick hello. It’s quite easy to strike up a friendly relationship with the people who live around you. l Ask neighbors whether there is a book club in the area, one that might be within walking distance. You might not know that the locals get together once a month at alternating houses to discuss books and enjoy snacks.

Even if you can’t go every month, you’ll belong to a group and be more social. l Call your local senior center and ask to be put on their mailing list. Seniors centers often host parties and social events, and they may have a free shuttle to take you there and back. l Call your local animal shelter and ask whether they need volunteers. From holding puppies to manning the desk on adoption days, you’ll interact with people on a daily basis, perhaps finding friends in your co-workers. Plus, you will be around blood pressure-lowering animals. l Volunteer elsewhere. At your library, ask for help in navigating the Internet to find opportunities at VolunteerMatch, where new and ongoing volunteer positions are posted. You might volunteer to simply cheer on runners at a 5k or read to children at a hospital. l Move to a high-quality seniors community. It’s not a nursing home, but rather a neighborhood filled with seniors your age, with planned activities and close proximity to other seniors looking for social interaction. l Check your library’s events page. They will often hold author book signings and lectures that you can attend for free, interacting with others and enriching your life. l Take a class. Your town may have an adult education center with a long list of daytime and evening classes in crafts, language, art history, writing, seniors yoga and other courses. You might even qualify for a discount. And, of course, use your social media connections to plan events to bring your family and friends to you. You might plan a lunch or a trip to the movies for a matinee, being the leader in your own exit from loneliness.

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Visit our website at: www.cle-cclswi.com February 2015 WISCONSIN WOMAN | 23

OLD DOGS LEARNING NEW TRICKS New technology benefits old-timers

BY CHELLE CORDERO

t was a very different world when many older adults were growing up. Televisions (for those who had one) were black-and-white with a limited number of channels, books had pages to turn, phones had rotary dials and were connected with actual wires, no man had yet walked on the moon, and “on line” actually meant standing with others and waiting your turn. Over the decades, there have been numerous inventions and advancements. Seniors have been forced to learn to use “new-fangled machines” and technologies. Today’s employers require computer and technological skills. At home, televisions, washer/dryer combinations, stoves and even vacuum cleaners work off of programmable electronic controls. Facetime on phone and computer screens makes staying in touch with family members easier when

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3939 S. 92nd St. • Greenfield, Wis. • 414.546.7000 • clementmanor.com 24 | WISCONSIN WOMAN February 2015

miles separate them. Email and digital photos allow for instant sharing and interactions that can help to alleviate the loneliness and exclusion felt by less mobile seniors whose families live far away. A Pew Research Center 2013 tracking survey regarding use of the Internet by seniors disclosed, “Two different groups of older Americans emerge. The first group, which leans toward younger, more highly educated, or more affluent seniors, has relatively substantial technology assets, and also has a positive view toward the benefits of online platforms. The other, which tends to be older and less affluent, often with significant challenges with health or disability, is largely disconnected from the world of digital tools and services, both physically and psychologically.” Some older adults are limited when it comes to embracing new technology because of physical and visual impairments, financial hardship, limited incomes, difficulty learning to use new technologies, and an unwillingness to accept something they got along without for so many years. There are several devices that make life easier and safer for seniors. Some help the elderly age in place and continue to live independently. Such devices monitor their well-being, keep them in close contact with emergency and medical response teams, and track their fitness and activity levels. Wireless sensors, worn as a pendant, feature an emergency push-button that allows someone to call for assistance even when they can’t reach a phone. Many models also work in conjunction with sensors that can detect unusual events such as a fall or a lack of motion. Activity trackers worn by the user record physical activity (from how many steps are taken to full exercise

The right technology can help enhance a senior’s experience while accommodating visual, auditory or dexterity needs NEW TRICKS continued on PAGE 26

Great Parents Deserve Great Care! Discover What Sets Saint John’s Apart...

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February 2015 WISCONSIN WOMAN | 25

Memory loss...

shouldn’t take away purpose and passion in life

Silverado communities enrich the lives of individuals and families affected by memory loss through exceptional care, a highly skilled staff and unmatched service.

Call to schedule a visit and see why Silverado is the choice for memory care in Wisconsin.

(866) 522-8125 Conveniently located in Brookfield and Menomonee Falls.

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memory care | communities

26 | WISCONSIN WOMAN February 2015

NEW TRICKS continued from PAGE 25

routines) and let the user know whether they are maintaining a healthy level of fitness. Programmable electronic medicine dispensers ensure that pills are taken on time, which is especially useful when multiple pills are required on a daily basis. The right technology can help enhance a senior’s experience while accommodating visual, auditory or dexterity needs. E-readers allow the convenience of 24-hour shopping for new reading material from the user’s location, on these devices, one can store hundreds of books, making them ideal for traveling, and users can download newspapers to easily switch between popular books and current events. Most dedicated e-readers offer multiple font sizes, making it convenient for the visually impaired. At least one, the Amazon Kindle, has a text-to-speech feature that allows readers to listen to a book. There are no complicated connects; the e-reader downloads new material through Wi-Fi or 4G technology. The telyHD TV adapter (which requires an HDMI connection) allows seniors to Skype with family. Computers such as the HP TouchSmart enable seniors to use social media sites, exchange emails, play games and do online research with touch screen, keyboard or voice activation. The Samsung Touch3 cellphone offers a simplified app menu, large “buttons” and a usage plan that caters more to the individual’s needs. Electronic key-finders that fit on a key ring chirp when remotely activated for easy location. Smart-pens can transcribe the written word into electronic lists that can be emailed or filed on a digital device.

SOME OF THE THINGS YOU CAN DO TO MAKE YOUR AFTER-DIET WEIGHT MAINTENANCE A LITTLE EASIER INCLUDE: n Avoiding sugar and sugary/sweet foods. Sugar can make you feel hungry and increase your appetite and may cause you to overeat. n Keeping a food journal. You may have done this while you were losing weight. By remaining aware of what and when you are eating, it will be easier to ensure you are not overindulging.

Keeping the

WEIGHT OFF continued on PAGE 28

WEIGHT OFF post-diet

BY: CHELLE CORDERO

Your Bridge from Hospital to Home We realize choosing where to go for post-hospital rehabilitation and skilled nursing is a monumental decision. It’s important to choose the facility that understands your needs and is focused on helping you meet your goals. If you would like to learn more about MedBridge, please contact our admission team for more information or to set up a tour. MedBridge is located at:

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ongratulations on achieving your goal. Enjoy the feeling of being healthier. Weight loss has a positive effect on looks, but more importantly, it helps how you feel about yourself. You worked hard, and now you feel that you are ready to stop dieting and live a normal and healthier life. It’s time to move from a weight-loss diet to a maintenance diet. Too many people are ready to scare you with negative stories of how most people fail to maintain their weight loss for any length of time. It is shockingly disheartening to realize that you will most likely be “dieting” to some degree for the rest of your life. Realize that temporary weight-loss diets aren’t eternal fixes; maintaining that glorious weight loss means permanent lifestyle changes. Gone are the days when you could eat whatever you wanted in seemingly unlimited quantities. But cheer up! The good news is that maintaining that positive change doesn’t have to be drudgery -- and certainly not deprivation. Although you have ample reason to be happy for reaching your desired weight after all of the sweating, counting calories and bypassing the dessert table, don’t celebrate with a binge. With all things, use moderation. Chances are that if you counted calories, ate well-rounded meals and exercised regularly, you will find it easier to continue those healthy habits and maintain your impressive results. Dieters who used prepackaged diet plans will have to allow for a period of close scrutiny of what they are eating for a while to establish a lifelong healthy eating and exercise routine. If you lost weight slowly and steadily, then you are already on your way to a successful maintenance plan. You just need to permanently adopt the lifestyle changes you’ve already made.

February 2015 WISCONSIN WOMAN | 27

WEIGHT OFF continued from PAGE 27

n Not being afraid to have the occasional dessert or treat, especially on special occasions. It’s important that you don’t feel deprived, because then it becomes more tempting to fall off the wagon. Remember this catchphrase: All things in moderation. n Noting what you have eaten when you have felt hungrier than usual. These are triggers that should be avoided if possible. n Not stopping exercising or engaging in physical activity just because you achieved your goal weight. Walking is an excellent activity; buy a pedometer and keep track of

how many steps you take every day. Exercise also has the benefit of strengthening your muscles and bones, improving circulation and aiding in your overall cardiac health. n Planning and preparing as many meals at home as possible so that you have better control of what you are actually eating. Learn to substitute lower-calorie and lower-fat ingredients to reduce negative food counts. n Weighing and measuring yourself regularly and acting immediately (by dieting) if you notice a weight gain. Realize that minor fluctuations in both weight and size are normal, but do react if there is a consistent gain. n Making vegetable salads with low-cal dressings the beginning of every meal. Drink water before you eat and with the meal (instead of sugary beverages). n Making sure that you are eating high-protein, high-fiber foods and drinking several glasses of water daily. n Keeping your pantry stocked with superfoods -- such as pears, oats, black beans, blueberries, broccoli, green tea, lentils, almonds, kidney beans, brown rice, avocados, salmon and bananas -- for addition to meals or snacks. Superfoods will help fill you up, are great sources of protein and fiber, and offer healthy carbs to boost your energy level. Support from friends and family remains important during weight and diet maintenance. Change your mindset, and don’t slip back into decreased activity and poor eating habits. Focus on the positive changes and improved health that your weight loss gave you. Congratulate yourself on your achievement and the strength that got you where you are today. l

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28 | WISCONSIN WOMAN February 2015

O N . T N IPME

. M E L B PRO

NO EQU

How you can get an awesome, total-body workout with zero equipment.

cifically the hamstrings, groin and glutes. When you step out, make sure that your ankle is in line with your knee. You want to create a 90-degree angle with your front knee and back knee. Working our way up the body, we have come to the core -- specifically, the plank. Hands are directly underneath your shoulders. You want to create a flat, diagonal line with your body so that your hips are not too high or too low.

BY: JACK NEWCOMBE

o to almost any Starbucks in Los Angeles or New York and you will find people sitting on communal furniture, working on their laptops. It’s death, taxes and people on their laptops at Starbucks. Some write screenplays, and others update resumes. Some surf Facebook, and others have fallen far down the Wikipedia rabbit hole. All of them are together. Most people do not sit and stay at Starbucks for the free Wi-Fi and iced caramel macchiatos. They stay because life is meant to be a shared experience and they do not want to be alone. By sitting next to a stranger, they are creating an environment that energizes them and helps them be more productive and feel better about themselves. They overcome the mental hurdle of not wanting to feel alone by surrounding themselves with other people. Similarly, the biggest hurdle for people when it comes working out is their mind. Our minds are extremely powerful. They can come up with amazing excuses. “I don’t have the time. I don’t belong to a gym. I don’t own any equipment. I don’t like running.” There is a simple (not easy) way to get an amazing, fullbody workout with zero equipment. But first, you must get your mind in the right state. Let’s start with space. If you’re climbing over baby toys, you’re not going to be mentally focused. Clear some space. You do not need a lot. At least the size of a beach towel or yoga mat. Next is sound. Get some music going. If you really want to get in the zone, put your ear buds in and crank the music loud. Our senses are related. If you are hearing high-energy music, your natural energy level will increase. Conversely, if you listen to a lecture on paint drying, your energy will decrease. Another alternative to pump-up music is something that will distract you. Find a series on Netflix that you missed. Discipline yourself to only watch it while you work out. You’ll blow through “Breaking Bad” and fit into a smaller size before you know it. It’s a win-win. Look the part. Put on workout clothes as if you are going to the gym. It is like working from home. Yes, you could stay in pajamas, but forcing yourself to take a shower and put clothes on will help you get in the right frame of mind to do work. Once you have your space, your tunes and your threads, you are ready to work. There are three basic exercises that you can do with no equipment. First is the squat. This works the majority of the legs, especially the front (quadriceps). Keep your chest lifted. Stick your backside out. Go as far down as you can and come up. One trick is to stare up at the ceiling. This forces you to keep your head up and have proper form. Next is the lunge. This works the back of the legs, spe-

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LIFESTYLE | In Fashion

Get Set to Jet Off in Style

BY SHARON MOSLEY

hinking about taking a little vacation and escaping to the warmth of a tropical locale? Then get set for a few packing tips from one of the most famous fashion jet setters of all -- Rachel Zoe. “Everyone needs time off,” says the celebrity stylist, who wrote the book Style -- From A to Zoe with Rose Apodaca. “It’s important to have a special spot you can escape to for a weekend or a week,” explains Zoe. “Exploring new cities is great, but there’s also something comforting in going to a fabulous home away from home.” Whether she’s taking a break in the South of France before the Paris fashion shows or spending time with her husband on the beach in St. Bart’s, Zoe says she always wears black when she travels. “I wear cotton jersey wide-leg pants or leggings and a

Black is a go-to travel basic in Halogen’s crop wide-leg jumpsuit teamed with Adidas Stan Smith leather sneakers from Nordstrom.

32 | WISCONSIN WOMAN February 2015

comfy cotton jersey top,” she says. “To keep cozy, I choose from a fur vest, a great cashmere wrap or a chunky, oversized sweater. Then I have a silk scarf to wrap around my head if the hair goes all wrong or around my neck if there’s a chill.” The stylist always wears giant sunglasses when she flies, not only to hide red eyes but to discourage chatty passengers seated next to her. Zoe admits that the key to traveling in style is layering. “It always seems to be so stuffy in the airport and too cold on the plane,” she says. “And despite the weather report, it could all flip by the time the jet touches down nine hours later.” She encourages travelers to streamline their luggage. “Go with cases you can haul effortlessly by yourself. Resist overpacking. Don’t be the amateur who holds up a plane because your luggage is too heavy or is too large to fit in the overhead compartment.” (And who hasn’t had that experience lately?) Here’s her trick to packing: “The contents of your main cases should offer a semblance of order to what is probably a time of madness in your life, whether the ticket is to paradise or payday!” She suggests starting with shoes placed on the bottom of your luggage. “I put mine in sacks, either those that come with the shoes or other drawstring cloth bags, so they don’t get scratched. Protect their shape by stuffing them with socks, tank tops, or something else you are taking with you.” Then she layers jeans on top of the shoes, folding them in half. Everything else gets layered folded flat on top of the jeans. Zoe saves more fragile items for last. She turns anything beaded or sequined inside out and wraps it in plastic or tissue paper. Lastly, she says “no matter how tempting, don’t overstuff your bags. Clothes and even shoes end up badly creased.” And it can cost you at check-in, not to mention the horror of having your bag “explode” on the conveyor belt! She always unpacks her bags immediately upon arrival at her destination. “This gives clothes and shoes a chance to air out and regain shape,” she says. “It also enables you to see everything you have right away, hanging in your closet or tucked away in the drawers -- including what may be missing before a meeting or event.” After all, “Traveling stylishly is the height of glamour,” says Zoe. l

Thinking of continuing your education? The BBB offers advice when considering an online school

ooking to take your career to the next level? Online degree programs are becoming an educational trend and can be an option for busy people who are looking to add more qualifications to their resumes. The BBB offers the following tips: • Make sure, before you even begin to sign up and pay for any online courses, you will be able to commit to the time necessary for online and offline studies. • Before enrolling with any school, do your research and compare costs with other schools and public colleges. When comparing prices, Mike Bafus, Director of Enterprise Learning with BBB accredited business, Herzing University, recommends that consumers find out if the price quoted for credits are in quarter or semester credits. A quarter credit is usually worth 2/3 of a semester credit. Renee Herzing, President, adds that it’s often helpful for students to ask their employer if they have partnered with any colleges or universities and if they have made an agreement with the school to offer some tuition savings. • Ms. Herzing relayed to us that students should understand the types and availability of support services to assist students, (i.e., do they offer the same access to tutoring, support before and after graduation and assistance with post-graduation job searches?) • Ask the school’s representative about national and regional accreditation and then confirm it with the accrediting organization. Also, check out the school with the U.S. Department of Education at http://ope.ed.gov/accreditation/Search.aspx Herzing University reminds us that regional or national accreditation does not take the place of a programmatic accreditation such as CCNE (Commission on Collegiate Nursing Education). Consumers can always check the websites that explain the particular licensing and certifications and those websites will usually offer a list of schools that have programmatic accreditation. Watch for the following signs that a degree could be coming from a less than legitimate place: • Watch out for schools that offer degrees based on “life experience.” It is true that accredited universities and colleges can grant some credit based on life experience. However, scams may base much of their credits on life experience, charge substantial sums, and offer entire degrees for little actual coursework. • Online schools that promise to give you a cheap and easy degree usually prove worthless while providing documents that won’t be recognized by the military, employers, or other colleges. If very little work is needed to complete a program or receive a degree or all you need to do to earn a diploma is take a test online, it probably isn’t a legitimate school. • If you get the runaround when asking questions regarding the school, you may want to avoid the school. Legitimate schools will clearly describe the program’s duration, costs, and graduation dates. • If the institution offers deals if you sign up to receive more than one degree, this could be a red flag. • Beware of any school that guarantees you will get a job after completing their program.

• Check out the school very carefully if the name of the program or school is very similar to the name of a very well-known and prestigious college or university • Watch for addresses for administration buildings that have P.O. Box numbers or suite numbers • Prices are normally not stated per degree. Most common is per credit hour. • Fraudulent web sites can portray beautiful, picturesque campuses with old buildings and many students, when, in reality, these degrees could very possibly be just printed in someone’s home. There are still many benefits to choosing an online degree program. Online education can offer you educational opportunities such as an Associate Degree, Bachelor’s, Master’s and sometimes even a Doctorate Degree (which has more requirements) as well as non-degree certifications and diplomas. Courses can be less expensive, there is much more flexibility to take classes when your time allows and you won’t be hindered by a location of a school to keep you from getting your degree. Herzing adds that mid-career professionals looking to go back to school can benefit from learning in an environment along with other professionals in their field of study.

To check out and get more information on universities and online schools, go to bbb.org l Facebook “f ” Logo

CMYK / .eps

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Find the BBB on

February 2015 WISCONSIN WOMAN | 33

CMYK / .eps

LIFESTYLE | A Man’s Perspective

BY GRANT JOHNSON

admit it, I get the February Blahs. Too much indoor time, not enough sun and a little too bored from avoiding the Wisconsin chill and snow outside. As the kids get older, it becomes nearly impossible to plan a family vacation where all can go. So how do we still fit in family time and avoiding going stir crazy during the long winter months? Here are a few things we do: n FAMILY GAME NIGHT We try to play some games where all can be involved and try to make memorable fun. Some form of word games, charades and classic board games still seem to work the best. Trivia seems to be a big hit in our home so we try to do that more often, even if the whole gang isn’t together. n MOVIE NIGHT (AT HOME OR IN THE THEATERS) Just the other day we managed to all go and see a movie together. While the reviews of the family were mixed on the film Unbroken, it nonetheless created dialog and conversations for several days. We also had a chance to stay in and watch a few classics like Animal House, The Breakfast Club, and even are now talking about what films to get from Red Box and Netflix. n TV SHOWS While I am a typical sports junkie, mainly preferring

34 | WISCONSIN WOMAN February 2015

NFL football, we try to watch some show together whenever possible. As you can imagine, with four kids, the likes and dislikes vary greatly. Maria and I love Game of Thrones, while the kids like Downton Abbey, criminal shows, and a new favorite, Chopped. n MUSIC NIGHT I do like to grab a beverage and listen to CD’s or old albums during the winter time. I especially like it when we talk about the music, and compare my music to the music the kids listen to today. Again, it creates conversation and it leads to us getting to know each other in different ways through conversation twists and turns that are natural and unforced. n COOKING TOGETHER Admittedly, this one does not occur as often as I would like, but it is pretty special when as many of us as possible chip in to make a family dinner. The meals are often outstanding and there is a sense of pride in each dish that each child was mainly responsible for. What do you do indoors to fend off the nasty Wisconsin winters? Do you plan out your winters or rely on spontaneity? Perhaps both? In any case, take the time we are forced to spend indoors as an opportunity to reconnect with your family in different and meaningful ways. •••• Grant A. Johnson is the founder and CEO of Brookfield-based Johnson Direct, a full service, measurable marketing firm. He has four children from 14 to 21 and has been married to his wife, Maria, for over 23 years.

ducation is always a hot-button issue, and this is especially true in the current political climate of Wisconsin. And while much is debated in terms of education, it does seem that there is an agreed upon goal: success and opportunity. Success is certainly not a new goal, but opportunity has taken on a new meaning in education. School choice, virtual schools, blended-learning, charter schools, and project-based education are all terms we hear in discussion of today’s educational system and practices. But what do they really mean? And, perhaps, more importantly, what are the purposes of all these new practices? School choice is a term given to the programs allowing students to attend a school other than the publicly provided school in their district. School choice programs commonly include voucher programs for private school tuition. Other school choice options include open enrollment to other public schools, charter schools or homeschooling. Charter schools are alternative educational systems or structures that are publicly funded, and open to all students. These schools receive public funding, but operate largely independently. Virtual schools, or cyber-schools, are institutions that teach courses entirely through online methods. Most often, there is no face-to-face requirement. Blended-learning is a formal education program in which a student learns at least in part through online delivery of content and instruction with some element of student control over time, place, path or pace. While still attending a “traditional” school structure, face-to-face classroom methods are combined with online content. Project-based learning emphasizes learning activities that are long-term, interdisciplinary and student-centered. Unlike traditional, teacher-led classroom activities, students often must organize their own work and manage their own time in a project-based class. Project-based instruction differs from traditional inquiry because students are responsible to produce evidence demonstrating their mastery of the material or learning targets/goals. While there are numerous delivery methods and there is much debate about the best practices, it is clear that there seems to be one agreed upon goal in education today: opportunity. These new educational formats create more opportunities than ever before. Kids vary and so do the ways they learn. Understanding the terminology and the different options allows parents to investigate the best options for their children. These days, everywhere parents turn, they are hearing about a “new” style of education. And while new can be exciting, it can also be somewhat concerning and confusing. Many parents ask, “What is wrong with the old way?” And that is a valid question. The answer is that nothing is “wrong” with a traditional classroom. It is simply that there are now new opportunities to educate each student through an indi-

vidualized approach. All kids are different, so it makes sense that they would not all learn in the exact same way. An individualized approach to learning opens up a world of opportunities that would be very difficult to come by in a classroom of 35 students.

February 2015 WISCONSIN WOMAN | 35

AT HOME | Recipes

Make your Winter Party

SWEET AND SALTY POPCORN PARTY MIX

s your winter schedule is sure to be packed with gatherings that bring family and friends closer, have plenty of treats that are gentle on the waist and wallet. Sweet, spicy, salty or with an Asian twist — any way you pop it — popcorn is a satisfying snack suitable for every chilly weather occasion. Whether you’re hosting a game-day party or simply enjoying a family movie night, popcorn’s wholesome taste can take on a variety of flavors to please every guest. Plus, popcorn snacks are healthy and whole grain, which means they’re a more nutritious alternative to traditional party nibbles and noshes. Cuddle up to these recipes and more by visiting www.popcorn.org.

ASIAN POPCORN MEDLEY Yield: 8 cups 6 cups popped popcorn

2 cups Oriental rice cracker mix 3 tablespoons butter or margarine 1 tablespoon soy sauce 1/2–1 teaspoon ground ginger (may vary to taste) 1/4–1/2 teaspoon sesame oil (may vary to taste)

Preheat oven to 300°F. Mix popcorn and rice cracker mix together in large bowl. In small microwave-safe bowl, microwave butter on high until melted, about 20 seconds. Stir in soy sauce, ginger and oil. Drizzle over popcorn mixture; toss. Spread mixture on baking sheet and bake for 20 minutes, stirring once. Allow to cool, serve or store in airtight container.

36 | WISCONSIN WOMAN February 2015

SWEET AND SALTY POPCORN PARTY MIX

Yield: 14 cups 10 cups popped popcorn

2 cups miniature pretzel twists (or another small pretzel shape) 1 cup pecans 1 cup peanuts 2 cups rice, wheat or corn cereal squares 1/2 cup butter (1 stick) 1/2 cup packed brown sugar 1/4 cup corn syrup 1/2 teaspoon baking soda

Preheat oven to 300°F. Place popcorn, pretzels, pecans, peanuts and cereal in very large bowl; set aside. Heat butter, brown sugar and corn syrup in medium saucepan. Stir mixture over medium heat until it begins to boil. Boil 3 minutes without stirring. Remove from heat and stir in baking soda (mixture will foam). Pour syrup over popcorn mixture in bowl and stir until evenly coated. Pour mixture onto large, rimmed baking sheet or roasting pan. Bake 30 minutes, stirring twice during baking time. Stir mixture a few times as it cools on baking sheet. Store in airtight container.

CINNAMON CHOCOLATE POPCORN Yield: 3 quarts 3 quarts popped popcorn

Butter-flavored cooking spray 9 tablespoons powdered cocoa mix (cocoa sweetened with sugar or sugar substitute) 3 teaspoons cinnamon

Put popcorn in large bowl and lightly spray with cooking spray. Sprinkle cocoa mix and cinnamon on popcorn. Toss to coat evenly. Spray and toss again until mixture is well coated. Serve immediately.

COCONUT-GINGER POPCORN TRUFFLES Yield: 3 dozen truffles

5 cups air-popped popcorn 2 cups miniature marshmallows 1 tablespoon coconut oil or butter 1/2 cup shredded coconut 3 tablespoons candied ginger, minced Cooking spray 4 ounces semi-sweet chocolate 1 teaspoon coconut oil or butter

Place popcorn in large bowl. Place marshmallows and 1 tablespoon coconut oil or butter in medium saucepan over medium-low heat. Stir until melted; remove from heat. Stir in shredded coconut and candied ginger. Mix well. Spray hands with cooking spray, then scoop up 1 tablespoon of popcorn mixture. Roll mixture with hands to form ball. Place ball on baking sheet lined with parchment paper or foil. Repeat to make 36 balls. Place chocolate in small, microwave safe bowl. Heat in microwave on high for one minute, until melted. If not completely melted, microwave for another 15 seconds and stir again. Stir 1 teaspoon coconut oil into melted chocolate. Place chocolate in zipper-style plastic bag and seal. Snip off tiny corner of bag. Pipe chocolate on popcorn balls in decorative pattern. Garnish with extra shredded coconut and extra minced candied ginger, if desired. Place truffles in cool place until chocolate is set.

CINNAMON CHOCOLATE POPCORN

COCONUT-GINGER POPCORN TRUFFLES

BLAZING BUFFALO RANCH POPCORN

Yield: 6 quarts, plus leftover seasoning mix 1 tablespoon ranch dressing or dip mix (from

1-ounce package) 1 tablespoon seafood spice mix (or celery salt) 1 teaspoon garlic powder 1 teaspoon powdered sugar (or sugar) 1/8 teaspoon cayenne pepper 1/4 teaspoon vegetable oil 6 quarts popped popcorn Cooking spray, optional

In small bowl, blend ranch dressing mix, spice mix, garlic powder, powdered sugar and cayenne pepper. Sprinkle with vegetable oil and blend until well incorporated. Place popcorn in serving bowl and spray lightly with cooking spray. Sprinkle seasoning mix over popcorn to taste and toss. Store leftover seasoning mix in airtight container for future use. February 2015 WISCONSIN WOMAN | 37

PETS | Dog Talk

Wishing Good Homes for All the KAIS AND COTOS

n the second day of the brand-new year, a dog named Kai was found tied to a railing at a Scotland train station, a small suitcase containing his few possessions parked next to him. His story was so heart-rending, the images so sad, it seems the whole world leaned in. With leaning comes learning, and we’ve learned a lot in the 10 days since. We learned that Kai became Pluto back in 2013, when his original owner sold him through an online classified ad. We learned that the friendly 2-yearold shar-pei ended up alone at Ayr station because of an(other) Internet dog transaction gone bad. We learned that the woman who abandoned him at the station is 39-yearold Fin Rayner, whose explanation for what she did includes a lot of fretting and panicking and even a little concern -“What about me and my daughter, what we had to go through?” We learned that more than 100 people, from Scotland to the States, would love to adopt the dapper dog with the disarming grin.

Oh, and we learned that massive wrinkles and a holey smile play much better on a dog than a person. But did we also learn that people are more eager to adopt a dog in the news than a dog in a shelter? If so, then Fin, regardless of her intentions, did Kai a solid favor. Would this dog -- oversized, in need of an eye operation, not a puppy anymore -have made it out of his local shelter? Or mine or yours? There are dogs all over the world, literally millions of them, that need just one person to care about them. Exactly one week before Kai was left at that station and about 5,000 miles away, un pequeno perro negro was dumped roadside in the Boruca region of southwestern Costa Rica. Emaciated, confused and alone, Coto, as he is now called, was a mess. One eye was so infected, it oozed and crusted to the point of sticky closure. His nails were long and mangled to the extent that walking was visibly painful. His coat was grimy, his skin infected, his ribs pronounced. Large calluses covered his chest, elbows and haunches. His head hung low as he limped along in search of something to eat, the length of twine tied around his neck his only possession. There were no crowds. No rescue groups. No local news crew. No CNN affiliate. The closest vet was 40 miles away and “on holiday for the next 10 days,” and the indigenous people of this mountain province have a hard enough time feeding themselves. So gentle Coto defied the odds when he found himself on the road again -- this time on a two-hour taxi trip to bountiful. Only a handful of marvelous people in the small coastal town of Uvita know about Coto. He lives there now, at the vet clinic, where his various conditions are being treated, where he, like Kai, will undergo eye surgery, and where the friendly Coto gets his “before” shots. In a few weeks, he’ll get his “afters,” and the hunt for his one right person will begin!

38 | WISCONSIN WOMAN February 2015

Centro Veterinario Costa Bellena in beautiful Uvita, Costa Rica, is Coto’s “home for the homeless” until he regains his strength and finds something more permanent. We are so grateful for their marvelous care!

5-year-old dog will be cared for until he finds a good home. The last time I saw him -- freshly bathed, nails trimmed, food in his belly and salve on his eye -- he was smiling, his head held high, the twisted loop of twine clipped and tossed. Coto will find his home, as Kai will find his. It doesn’t hurt to have a media blitz feeding your plight to millions of followers, but in the end, it only takes one right person. Here’s wishing one right person for all the Kais and Cotos out there. l

Jessica Burtch was the longtime editor and writer for Matthew “Uncle Matty” Margolis. She is an even longer-time lover of dogs and critters in general. Follow her @sicaleigh. Email her at jessicaleighburtch@gmail. com. Read more at creators.com.

LIFESTYLE | Entertainment

F bruary ACTIVITIES FOR ALL

GET OUTDOORS!

Rock ‘n Sole 5th anniversary June 13 Half Marathon-quarter marathon-5K, 7 a.m., Milwaukee. Visit rocknsolerun.com and registration includes one free Summerfest General Admission ticket plus post-race party featuring music and more! TAKE IN A MUSICAL, PLAY OR THEATER!

Shoshana Sings Streisand February 18 1 p.m., Wilson Center 198th, between Brookfield Rd. and Barker Rd., Brookfield, Wilson-center.com for tickets or call 262-781-9520.

Mamma Mia February 20 – 22 Marcus Center for the Performing Arts. If you haven’t seen it yet, what are you waiting for and it you have, now’s your chance to see it again. Visit marcuscenter.org.

Keigwin and Company February 21 Wilson Center, 198th, between Brookfield Rd. and Barker Rd., Brookfield. Visit Wilson-center.com for tickets or call 262-781-9520.

Disney’s Beauty and the Beast March 17 – 22 Marcus Center for the Performing Arts, tickets on sale at marcuscenter.org.

NEED A RELAXING WEEKEND ANYTIME?

Visit the Sundara Inn and Spa For a quick fall get-a-way at 920 Canyon Rd., Wisconsin Dells (888-735-8181, Sundaraspa.com). CLASSES FOR THE KIDS?

Sharon Lynne Wilson Center for the Arts 19805 W. Capitol Dr, Brookfield First Stage Theater Classes start up in March and are taught at the Wilson Center. For details visit firststage.org or call 414-2672970.

LOVE ICE CREAM?

Purple Door Ice Cream Shop Ice cream any time of the year! South 2nd Street in Milwaukee’s Walker’s Point. Visit purpledooricecram.com for more information. DON’T FORGET VALENTINE’ S DAY! Great gifts include: Tickets to a play, (Mama Mia, Beauty and the Beast, Shoshana Sings Streisand ,gift certificate to a spa (Sundara Inn & Spa), gift certificate to Bayshore Town Center (bayshoretowncenter.com), tickets to the Nari Home Improvement Show, to name a few!

Zoo Classes Offered by the Zoological Society of Milwaukee. Kick cabin fever for the kids between the ages of 2 – 14. Check zoosociety.org/spring for information on availability for various classes at the Milwaukee County Zoo. TIME TO FIX UP THE HOUSE!

53rd Annual Spring Home Improvement Show February 12 – 15 Exposition Center at Wisconsin State Fair Park, 640 S. 84th St., West Allis. Visit the variety of home improvement and remodeling experts with the latest on products, services and trends. Visit milwaukeenari.org for details.

Do you have something to talk about? We love hearing from our readers, so give us a holler on twitter @wiwomanmagazine and Facebook/Wisconsin WomanMagazine

February 2015 WISCONSIN WOMAN | 39

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