Healthyliving 2014 opt

HEALTHY LIVING Event Guide

Thursday, September 25 | 4 to 7:30 P.M. | The Cedar Valley SportsPlex SPONSORED BY:

Trust

Your Hearing to Us! Your eyes see colors and patterns.

Your ears hear sounds and melodies.

Your eyes see faces and smiles.

Your ears hear voices and laughter.

Your eyes see the morning light.

And your ears hear your loved ones say goodnight.

There is no reason to let a hearing loss interfere with your life.

We invite you into our office for a FREE hearing screening, in which we will

use the most advanced equipment to evaluate what you are hearing and what you are not hearing.

Don’t miss another moment!

With today’s hearing instrument technology, there are solutions that are modern, discreet and even fully automatic.

If you are suffering from hearing loss, we can assure you that we will help you find a hearing aid you are comfortable with which offers better hearing at a comfortable level and at a price for all budgets.

Monday - Friday * September 25th thru October 13th Please call immediately to schedule an appointment as space is limited!

These screenings are FREE OF CHARGE! (insurance restrictions may apply)

Black Hawk Hearing Aid Center 3138 Kimball Ave. • Waterloo, IA 50702 (888) 702-2367 or 319-493-3298 516 Division Street, Ste. 135 Cedar Falls, IA 50613 (888) 473-0672 or 319-238-6033 www.hearingunlimitedwaterloo.com

Jeff Smith National Board Certified Hearing Instrument Specialist

Angela Mollenhoff, Au.D. Doctor of Audiology

Seema Arab, Au.D., CCC-A Doctor of Audiology

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Sunday, September 21, 2014 h e a lt h y l i v i n g

Healthy Living event returns to the Cedar Valley on Thursday

T

ake a break – and find inspiration and information at the annual Healthy Living event.

Seminars, health screenings, entertainment and more – that’s what’s on the schedule for the Healthy Living event, formerly the Lifestyles Living event.

Along with the name is a new location, too. The Cedar Valley SportsPlex will be the site for the event from 4 to 7:30 p.m. Thursday.

Sponsors are NewAldaya Landscapes, Black Hawk Hearing Aid Center, the Blue Zones Project and Courier Communications.

Local vendors will participate in the event, and there will be demonstrations and seminars on a variety of topics. There will be KT Inflatables for Kids. Prizes also will be awarded.

Wellness screenings will be presented by Black Hawk County Health Department.

An official welcome will take place at 4:30 p.m., followed by the Blue Zone announcement related to Waterloo’s certification as a Blue Zones Community.

Demonstrations and seminars include: 4:30 p.m., Pilates Demonstration – NRG Pilates 5 p.m.

“Wine at 5,” Courtesy of HyVee Zumba Gold Demonstration (Fitness Studio), Tabata Training (Turf) 5:30 p.m.

New Aldaya Tailgate Time!

Tricks, Tips & Healthy Treats.

Presenters: Chef Bre & Lindsay Wolff, Wellness Coordinator NewAldaya Lifescapes When it comes to tailgating foods, it’s sometimes hard to find a healthy option. In this session you will learn (and sample!) ways to turn your favorite guilty pleasure into a “touchdown” for your health – without sacrificing the taste!

Zumba Fitness Demonstration (Fitness Studio), Circuit Training (Turf) 6:15 p.m., American Heart Association, “Life’s Simple 7 — Small Steps with Big Impact”

SHUTTERSTOCK PHOTO

How many times in your life have you looked at the life choices you were making and thought, “I need to do better”? Have you felt that you need to change your diet, exercise more, get your blood pressure or cholesterol in check? Have you had the best of intentions, but never quite carried through on your plan? Maybe you aren’t sure how to get started with a plan.

No matter where you are in life, it’s never too late to make better choices. All you need is a goal, a plan and the desire to live better.

Learn about the American Heart Association’s Life’s Simple 7.

For the first time, the American Heart Association has defined “ideal cardiovascular health,” and identified seven health factors and lifestyle behaviors that support not only your heart health but your overall health. Improvements in these seven areas can greatly impact your life as you live healthier, happier and longer.

6:30 p.m., Pilates Demonstration – NRG Pilates Participating vendors include: NewAldaya Lifescapes Black Hawk Hearing Iowa Hearing Clinics Upper Cervical Health Center Hawkeye Community College Genesis Studio Spa

Family Health Chiropractic Complete Nutrition Joyful Soles Massage and Me Care Initiatives Hy-Vee Waverly Health Care Center Cedar Valley Hospice Shabby & Chic

The Loving Arts Mallard Point Retirement Psychic Reading by Tina People’s Clinic Comfort Care Grand JiVante Arbonne Ebert Chiropractic KT Inflatables

Seishin Ryu Karate Northeast Iowa Food Bank Social Security Administration Macaroni Kids Waterloo Community Schools Black Hawk Health Department NRG Pilates

Experience the Grand Life at Grand JiVanté, formerly the Presbyterian Village

• Genesis Place Independent Living Apartments • The Loft’s Assisted Living • Extended Nursing Care

• New Horizons Memory Care • Gemini Rehab Center • JiVanté At Home Community Services

Coming soon to Iowa Falls, Center for Healthy Living.

Pre-Sales on Villa Community Homes!

Contact us for more information

641-847-3531•www.grandjivante.com

502 Butler St. • Ackley, Iowa 50601

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Sunday, September 21, 2014

NewAldaya: Active aging concept turns paradigm on its head ANNIE VANDER WERFF, MA NewAldaya Lifestyles For the Courier‌

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he splits at 100? On a recent Jay Leno interview, Jay pulled out a picture of a now 100-year-old woman doing the splits. She identified herself as being about age 30 in the picture, but in true Leno fashion, he invited her to do the splits on his show. The quick-witted lady replied, “My husband made me stop when I was 90!”

What a perfect glimpse into the changing face of aging. In fact, a recent article in Psychology Today affirmed, “Older folks are going back to school in their 50s, starting businesses in their 60s, training for triathlons in their 70s and, yes, having sex in their 80s.”

Can you believe this? As a trained public health professional, I remember sitting in class at the University of Northern Iowa in early 2000 and hearing, “If you find work in Arizona or Florida with older adults, you will need to have ‘the conversation’ about safe sex!”

I’’m sure my mouth dropped open, but the reality is, my professor was right. And I don’t have to travel to experience it.

COURIER FILE PHOTO

Annie Vander Werff-20 Under 40.

Photographed Monday, aug. 18, 2014, in Waterloo, Iowa.

Older adults living in the Cedar Valley representing all cultures, faith communities and sexual preferences are starting businesses, training for triathlons and going back to school. They are our friends, neighbors, parents, grandparents, and yes…greatgrandparents.

It’s called “Active Aging.” While we typically associate the physical aspect of aging with this term, the

World Health Organization suggests a more holistic approach. In fact, they refer to the word “active” as “continuing participation in social, economic, cultural, spiritual and civic affairs, not just the ability to be physically active or to participate in the labor force.”

It has been said, “It is not how old you are, but how you are old” (Marie Dressler). “Interestingly,” notes Millisa Tierney, CEO of NewAldaya Lifescapes, “society has not yet caught up to this way of thinking.”

She notes, “Too often, we put older adults in a box and at a certain ‘age’ we say, now it’s time for you to ‘stop’ doing those things you love because you are ‘at that age ...’ .”

While sometimes — like doing the splits at 90 —this is true, Tierney suggests, “at NewAldaya, we have turned the aging paradigm on its head. We want people to ‘Enjoy Life’ safely no matter what their age or where they call home.

That’s why we built a Main Street, and invited the community in!”

“It’s very beneficial for seniors to stay active, involved and engaged with others,” suggested Tiffany Amrich in 305fit magazine. “Quality of life is enhanced

Tips to make growing old take longer BARBARA QUINN McClatchy Newspapers‌

‘I

thought growing old would take longer,” a friend of mine recently quipped.

I laughed. But boy, did I realize her meaning as I chased my twoyear old granddaughter around recently.

Growing older isn’t for sissies.

Case in point: Starting as early as age 45, muscle mass begins to decline at a rate of about 1 percent a year, according to researchers at Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

This leads to a gradual loss of strength — a condition called “sarcopenia.” And much of this

condition is tied to inadequate protein in the diet and inadequate exercise in the lifestyle, say these experts.

Some research suggests that the current recommendation for protein intake (0.8 grams per kilogram of body weight for healthy adults) may not be quite enough to prevent loss of muscle mass as we age. When protein is not sufficient, the body begins to break down its own tissue to supply for vital needs. The result is a loss of muscle tone and strength, say nutrition experts.

Other studies have found that aging bodies are better able to retain muscle strength when we eat approximately 20 to 30 grams of protein at each meal. (For

comparison: 3 ounces of fish, chicken or meat contains about 21 grams of protein; beans and legumes, approximately 15 grams per cup; milk or soy beverages, 8 grams per cup; 1 egg, 7 grams; vegetables, 2 to 3 grams per cup.)

Exercise (especially resistance or strength training) is the other side of the equation to prevent frailty as age, say Tufts researchers. Keep pumping those muscles 30 minutes to an hour a day, they suggest.

And remember, another friend reminded me, “Until the age of 25, you have the face that your mother gave you. From 25 to 50, you have the face that you have created. From 50 onward, you have the face that you deserve!”

“Too often, we put older adults in a box and at a certain ‘age’ we say, now it’s time for you to ‘stop’ doing those things you love.”

Millisa Tierney

CEO, NewAldaya Lifescapes

by participating to the best of your ability in activities you enjoy, continuing to stay current and interacting with friends and family.”

“If you have never been, you need to stop by the Main Street at NewAldaya,” suggests Lynn Nielsen, UNI professor of education and a long-time friend and volunteer at NewAldaya. “In my mind, the foundation of the Main Street concept is to bring the community into the life of NewAldaya rather than removing the residents from the community and thereby rendering them invisible. That concept is a paradigm breaker, and in a real sense a Christian organization should be about just that — turning the world upside down.”

It all boils down to thinking outside the box for the people we serve, now and in the future.

“It’s innovative,” says Larry Minnix CEO of LeadingAge, a national association of homes

and services for the aging. “It is the direction in which we need to get other ‘retirement destinations’ to begin thinking.”

So, where are you? Opportunity awaits! Don’t let genetics, the loss of a partner, pain, health concerns, fear, finances, the lack of personal relationships or access hold you back. Drop your list of excuses in the trash on your way out to live an active aging lifestyle.

Take Millisa Tierney up on her offer to “stop by and check out the social opportunities to help you “Live Better and Live Well.”

Enjoy live music and a drink at Elm’s Pub every Friday night, get a fitness membership, attend a Sunday service, or enjoy social time on Wednesday morning at Coffee & Donuts on New Aldaya’s Main Street.”

“Truly there’s no other place in the Cedar Valley, or the Midwest, quite like it,” says Nielsen.

Decide today what your “secret to doing the splits until you are 90” will be, and get out there and do it. If the research is right, adding such activity in your daily life may reduce joint pain, increase energy levels, improve brain function, and enhance over all wellbeing. It will increase feelings of connection with others, positive emotional well-being and subjective reports have even demonstrated a higher quality of life.

Get active today!

Life Coaching

by Tina

• Chakra Balancing • Aura Cleansing • Guidance for the ~ mind ~ body Habla l ~ soul Espanõ Stop by our Booth for more information 4807 University Ave. #102 • Cedar Falls • 319-440-1984

Sunday, September 21, 2014 h e a lt h y l i v i n g

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Date night 101: Creative ways to plan a date at home D For ice cream recipes and more information on Breyers Gelato Indulgences, visit www.breyers. com. Most relationships have milestones and other special events that call for celebration, so why not do so from the comfort and serenity of home? Here are some ways to make those special times even more unique and memorable.

ate night doesn’t have to require reservations at an overpriced restaurant or an over-the-top production. You can easily turn your own home into the perfect romantic setting for a special night you both deserve.

Spice up the night with these exciting and memorable new activities you and your significant other can enjoy together in the comfort of your own home.

New Year’s Eve

Against the backdrop of bubbling refreshments, and of course a kiss at midnight, create a list of the 10 most memorable moments in the last year, as well as a bucket list of things you want to do in the year ahead.

Create a wine bar

Add a touch of sophistication by creating a “wine flight” experience with a selection of different varietals to taste. Pair sweet wines (such as Moscato, Late Harvest and Sauternes) with assortments of nibbles and noshes, such as chocolates, or one of the delicious flavors from Breyers Gelato Indulgences.

For red wine varietals, (Merlot, Cabernet, Sauvignon) have plenty of cheeses and gourmet crackers on hand. Remember, presentation happening in the sky. is essential, so make sure you break Game night out your best glassware and servHave a game night with fun ing pieces for this intimate tasting games that let you laugh out loud, for two. get creative and challenge each Little things other to some friendly competiHaving the perfect date night tion. Charades or even interactive in the comfort of your own home games on your tablet let you stay is simple if you add small touches. engaged with each other while Consider printing up a menu for the having fun. evening along with place cards for Classic film night you and your significant other listSelect a timeless, big-screen love ing each other’s best qualities. And story, like “Casablanca,” “Gone don’t forget to capture the mood by crafting the perfect playlist to play during the meal. You want music that’s easy to talk over so no heavy metal, unless that’s your thing. If that’s the case, rock on.

It’s easy to turn your backyard or patio into the best outdoor dining experience in town. By adding small unique touches to surprise your significant other, like a string of lights for some dim lighting or even a new tablecloth, the evening will feel special.

You can also extend the evening by turning it into a great camping experience. All you really need is an open mind, a tent and a little bit of backyard space! With the help of a stargazing app, you can make sure to catch all the action

A wonderful evening together means engaging in activities you both are passionate about. Here are a few of the activities different couples can enjoy based on their passions.

Artsy A quiet outing at the ballet, checking out the newest exhibit at the fine arts museum or listening to a local band are a few of the activities artsy couples enjoy.

Pampering These couples enjoy the finer things in life, such as pedicures, couples massages and other spa treatments.

Outdoorsy Inspired by nature and adventure, this kind of duo enjoys hiking, off-road driving and camping in the great outdoors.

Fitness focused This pair loves to get their heart rate up by engaging in physical activities, such as running, biking or playing sports together.

DIY couple From the perfectly maintained yard to the always updated kitchen, the do-it-yourself couple loves to work on their home or engage in craft projects.

Celebrate this day of love in style. Warm up the oven and create heart-shaped pizzas together with all your favorite toppings.

COURTESY PHOTO Serve them as a romantic picnic on the floor, complete with fluffy With the Wind” or “The Shop pillows and blankets.

Around the Corner,” for a classic cinema-inspired experience. Try Anniversary Order carry-out from a resmaking a meal to match the movie beforehand, such as a Southern taurant that holds special meanfeast for “Gone With the Wind” or ing for your relationship, such as where you had your first date or Moroccan for “Casablanca.”

After dinner, dim the lights and the restaurant that catered your cuddle up on the couch with a wedding.

Or, try and recreate a favorite delicious dessert, such as Breyers meal from one of your favorite Gelato Indulgences. Savor decarestaurants on your own. Com- notes out loud, with your favorite dent flavors like Vanilla Caramel, Tiramisu, Raspberry Cheesecake plete the romantic evening by songs or wedding video playing reading your old love letters and in the background. or Triple Chocolate.

Call and schedule your 15 min complimentary consultation today!

Fun “al Fresco”

Valentine’s Day

What type of date night couple are you?

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Whether you are seeking a different approach for a specific condition or you would like to take advantage of the wonderful preventative benefits of Upper Cervical Care, we are certain you won’t be disappointed!

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Power principles SUE BEACH Waterloo Blue Zones Project Manager

Research suggests people, who know why they wake up in the morning, what their purpose is, live longer, better lives. We want to know that life matters. “Who am I?” “Why am I here?” and “What difference does my life make?”

This requires a willingness to invest in oneself and take a hard look at discovering what truly matters. Clarifying individual purpose is an exploration and most people do not arrive at their “Ah ha!” moment quickly.

Studies have shown that there is a connection between purpose and a person’s health, happiness, and contentment. Studies also show that regardless of age, gender, financial status or life stage, the majority of people assign the most importance to meaningrelated activities, above all else, spending time with friends and family, financial freedom, having the time to do what is important, and having a sense of purpose.

This is because individuals who understand what brings them joy and happiness have what Blue Zones Project refers to as the “Right Outlook.” They are engulfed in activities and communities that allow them to immerse themselves in a reward-

ing and gratifying environment.

A strong sense of purpose can greatly reduce stress in your life.

You’ll have less worry and anxiety, be clearer about your goals, and less motivated by opinions of others.

How do you start to craft this credo of selfawareness and make the necesSue Beach sary steps toward adopting the “Right Outlook?”

1. Do an internal inventory: Gifts — Not just what you’re good at, but what you LOVE to do.

Passions — is a key ingredient of purposeful life. The “power of purpose” Purpose is when you’re using your gifts on things you feel passionate or a deep curiosity about.

Values — You need to be in a healthy environment, not just a physically healthy environment, but also a relationally healthy environment.

Take out a blank sheet of paper and start writing or typing. It might take a while, but eventually you’ll clear your mind and get to what you really want to contribute to the world. You’ll know you’re getting close when you have a strong emotional reaction

to something you’ve written.

Then write your Personal Purpose Statement to incorporate your Gifts + Passions + Values = Purpose.

2. Put your skills into action: Discover your love for animals?

Make plans to volunteer at the humane society or local shelter.

Organize your neighbors and establish a dog-walking group.

Feel a need to feed the hungry?

Arrange a group to volunteer at the Food Bank. Invite your friends or neighbors to join you. In short, use your passions as a Launchpad for your life. People who volunteer have lower rates of cancer, heart disease and depression.

3. Dedicate a place in your house to display your passions and accomplishments. Every time you walk by, you’ll have a reminder of how you fit into the world.

4. Find an accountability partner.

Find someone to whom you can communicate your purpose, along with a plan for realizing it. This can be a friend, family member, spouse or a colleague as a sounding board for your plan of action.

Younger people usually want to identify work that fits them.

Midlife people are looking to discover a sense of meaning beyond a paycheck. As we get older we want to stay engaged in life and make a difference.

Keep your family organized T

hese days, more is expected of working families than ever before. Families with two working parents are now the norm, and in addition to full-time jobs, parents still have errands to run, youth activities to attend and a house to maintain.

So how do you do it all? How do you keep your family organized and running efficiently?

It may sound difficult, but all this is possible. Following these

simple tips will put you and your household on the right track and will help put a limit to daily chaos: Make it a family affair: Involve kids in cleaning by making a list of all the chores you want to accomplish. Then, pick the jobs that are age appropriate and put them out on a table or on a wall.

Roll a pair of dice to see who gets to pick first and have everyone (parents included) select their

chores. This will allow the kids to choose what they think they might enjoy, instead of simply cleaning because you “said so.”

Organized carpools: Carpools are a great idea for more than just trips to the office. Organizing a carpool with other parents to bring kids to school saves gas, is good for the environment and ensures everyone makes it safely.

See Organized, page 18

Sunday, September 21, 2014

How finding your purpose can improve your life, well-being Power 9 principles

with U.S. Department of Agriculture recommendations.

Move naturally: Get more physiWine at 5 — For those who have a cally active by walking in the comhealthy relationship with alcohol, munity, do manual labor around the 1-2 glasses of wine daily can add house and yard, and grow gardens. years to a life, especially when comKnow your purpose: People who bined with a healthy diet. know why they get up in the morning Family first: Living in a thriving family is live up to seven years longer than worth six extra years of life expectancy. those who don’t.

Belong: Recommit, reconnect or Down shift: To reverse inflamexplore a faith-based community. No mation related to every major matter which faith, studies show that age-related disease, find time each people who show up to their faith day to meditate, nap, pray or enjoy a community four times a month live an happy hour. extra four to 14 years.

80 percent rule: It takes the Right tribe: Friends have a longstomach 20 minutes to tell the brain term impact on well-being. Expand it is full, causing most people to acci- a social circle to include healthydentally overeat. Stop eating when 80 minded, supportive people. This could percent full. be the most powerful way to add Plant slant — Eat a mostly plantyears to a life. based diet heavy on beans, nuts Source: Blue Zones Project, and green plants. This is consistent bluezonesproject.com

A study group asked a large group of retirees over age 65, “If given the opportunity to live life over, what would you do differently?” The majority of respondents said they would: 1) hit the “pause button” to reflect on their

lives to make the most of the time they had; 2) have taken more risks pursuing their dreams and life priorities; 3) find their purpose earlier in life. Bottom-line: Everyone wants their life, ultimately, to matter.

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Tame that ringing in your ears and rock on, boomers B ob Dylan. The Rolling Stones. Led Zeppelin. Music helped define an entire generation of baby boomers. It expressed their fresh world view and energized them as they set the world in a new direction.

But if you’re like many from this music-filled, life-embracing generation, then some of that old time rock and roll may still be ringing in your ears. Literally.

Tinnitus, commonly called “ringing in the ears,” is the perception of a sound in a person’s ears or head that has no external source. Many people with tinnitus experience ringing, humming, buzzing, or chirping in their ears or head. Others even perceive singing or music. Neural hyperactivity causes the perception of sound.

As it turns out, tinnitus is most often the result of noise exposure, although it can be caused by other things as well. And it’s almost always accompanied by hearing loss. So it seems that all those years of rock concerts and loud stereos may have unwittingly set baby boomers up for the ringing in the ears that many are experiencing today.

Tinnitus is also more common than many people realize.

In fact, it affects nearly 50 million Americans. And baby boomers are heavily hit by it, with roughly 21 percent of 55-to-64 year olds experiencing tinnitus.

The good news is there are things that boomers can do to help manage tinnitus and address the often-accompanying hearing loss so it doesn’t have to slow them down.

Hearing aids can help significantly. Not only do they improve hearing and communication, but they help reduce the prominence of tinnitus by amplifying background sound. Just taking the

Five facts about hearing aids

1. They’re virtually invisible.

Many new hearing aids sit discreetly and comfortably inside the ear canal, providing both natural sound quality and ease of use.

2. They automatically adjust to all kinds of soundscapes.

Technological advances with directional microphones have made hearing aids more versatile than ever before in a broad range of sound environments.

3. You can enjoy water sports and sweat while wearing them.

Waterproof digital hearing aids have arrived. This feature is built into some new hearing aids for those concerned about water, humidity and dust. This feature suits the active lifestyles of swimmers, skiers, snowboarders, intensive sports enthusiasts and anyone working in dusty, demanding environments.

4. They work with smartphones, home entertainment systems and other electronics. Wireless, digital hearing aids are now the norm.

That means seamless connectivity — directly into your hearing aid(s) at volumes that are just right for you — from your smartphone, MP3 player, television and other high-tech gadgets.

5. They’re always ready. A new rechargeable feature on some newly designed hearing aids allows you to recharge your hearing aids every night, so they’re ready in the morning. It’s convenient — and there’s no more fumbling with small batteries.

focus off the tinnitus can provide relief for many people. Hearing aids also reduce the stress associated with intensive listening, which alone can help relieve tinnitus symptoms.

There are other potential treatments available to boomers as well. Biofeedback, cognitive behavioral and mindfulness

Boomers can blame listening to loud music for ringing in their ears. based stress reduction, and sound therapy are just some examples, among others.

The very best thing someone with ringing in the ears can do is to visit a hearing health care professional. Find someone with experience in treating tinnitus. And make an appointment for a hearing examination and consultation on the most appropriate treatment options for your symptoms and lifestyle.

So take heart, boomers. You’ve been forging new paths for America to live by for decades now.

It’s time to lead the way in how you manage that ringing in your ears — and hearing loss — with that same characteristic energy, determination, and innovation that turned the world on its head.

For more information on hearing health, and to take a quick, confidential, online hearing check, visit www.BetterHearing.org.

BRANDPOINT PHOTO

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Sunday, September 21, 2014

Tarragon of virtue: Bright punctuation for chicken DANIEL NEWMAN

had. And the genius of the recipe is you don’t even have to grill it. It makes a great baked chicken or pan-sauteed chicken.

Or you could do what I did and combine each of these methods. I put the chicken on a hot, cast-iron grill pan to get some of the flavor of a grill, flipped it over and then finished it off in the oven.

Courier Lee News Service

Most herbs defy easy description.

Trying to discuss the flavor of thyme or oregano leads only to vague adjectives.

Calling rosemary “woody” doesn’t quite cut it.

But tarragon is easy. Tarragon tastes sort of like licorice.

It does not taste entirely like licorice; if it did, people would just put licorice in their food and that would be gross. But tarragon is certainly reminiscent of it, in a mild way.

This is not to say that tarragon itself is mild. It is quite strong; a little goes a long way. But when that little bit is applied to the right dishes, the result can be divine.

Most frequently, it is used as a bright punctuation to chicken, both in its later form (chicken) and its early one (eggs).

Snip a few tarragon leaves over scrambled eggs and you have instantly elevated your breakfast. Mix a bit into chicken salad or egg salad and you have turned lunch from

Chicken with Bulgur, Tomatoes, Peppers and Tarragon MCT PHOTO

ordinary to grand.

Here is how easy it is: You take a chicken and coat it with a mixture of mustard, wine and tarragon. You wait 24 hours.

Then you grill it.

It is easily among the best grilled chicken you will ever have. It is certainly among the best grilled chicken I have ever

1 chicken 6 tablespoons unsalted butter 1¾ cups finely chopped onions 1 cup seeded and chopped red and/or green bell peppers 1 or 2 red or green jalapeños 3 tablespoons fresh tarragon leaves 2 ripe tomatoes, peeled and chopped Salt and pepper 2 cups bulgur 3½ cups chicken stock (preferably homemade) Cut chicken into 8 serving pieces: thighs, legs,

each breast cut in half.

Melt the butter in a large, heavy pan on medium heat and cook the onions until they turn almost reddish brown. Remove onions from the pan, add the chicken pieces and saute until golden on all sides.

Push the chicken to one side, add the peppers and tarragon and cook, stirring, for 1 minute. Stir in the tomatoes and reserved onions. Season with salt and pepper. Combine all the ingredients, cover and simmer for 20 minutes.

While the chicken mixture is simmering, heat chicken stock until hot. Wash and drain the bulgur.

Remove the chicken pieces to a plate; stir in the bulgur, and toss it with the vegetables and sauce for 3 minutes until it is well coated with the sauce. Add the hot chicken stock, let boil 1 minute, replace the chicken pieces — except the breasts — cover, and simmer over low heat for about 15 minutes, until all of the liquid is absorbed. Add the breast pieces to the pan, remove from heat, and keep covered in a warm spot for 10 minutes. Serve with a salad.

Per serving: 885 calories; 42 g fat; 18 g saturated fat; 180 mg cholesterol; 57 g protein; 71 g carbohydrate; 9 g sugar; 16 g fiber; 435 g sodium; 100 mg calcium.

Recipe from “Classical Turkish Cooking”

by Ayla Algar

Tomatoes pair perfectly with grilled steak for nutritious dinner McClatchy Newspapers

T

he season for richly colored, naturally juicy and ripe tomatoes is fleeting.

Grilled Steak and Tomatoes is a swan song to the waning days of summer. It’s also a simple grilled meal with a lot of nutrition. Tomatoes are loaded with the antioxidant lycopene. Beef is packed with protein and high in iron and vitamin B-12. It’s the perfect backdrop for the succulence and slight acidity of tomatoes.

Tomatoes are a good way to marinate a steak before cooking. Marinades typically include an oil base combined with an acid. We used the acid of tomatoes as a base to tenderize the meat while adding flavor without the fat.

Cooking tip: If desired, and for a more attractive presentation, seed the tomatoes. To do so, cut the tomato in half, gently scoop the seeds out, then cut each half into thirds.

Cook tomatoes in a foil packet and you’ve set yourself up for easy Grilled steak and tomatoes is a simple grilled cleanup. meal with a lot of nutrition and a lot of flavor.

Grilled Steak and Tomatoes 3 medium, ripe but firm tomatoes, divided 2 cloves garlic, halved 1/4 cup red wine vinegar 2 to 3 sprigs fresh thyme leaves 2 sprigs fresh parsley 1 pound beef flank steak, top round or sirloin steak 2 green onions 1 tablespoon olive oil Salt and pepper, to taste 1 tablespoon balsamic vinegar Cut 1 tomato into 6 wedges and place in the work bowl of a food processor. Add garlic and pulse to chop. Add vinegar, thyme leaves and parsley and pulse until evenly blended.

Place steak in a zip-top bag and pour tomato mixture over steak. Seal bag and refrigerate overnight or several hours.

Massage and turn bag over once or twice while marinating.

Preheat grill to medium high or allow coals to burn down to white ash. Drain steak, discard marinade and pat dry. Grill steak over direct heat 12 to 15 minutes, or until meat thermometer inserted in the center registers 145 to 160 degrees F for medium-rare to

medium doneness, turning midway through cooking. Remove steak and place on a platter, cover with aluminum foil and allow to rest 5 minutes.

Meanwhile, cut each of the remaining 2 tomatoes into 6 wedges. Cut green onions into 2-inch pieces. Place vegetables in a zip-top bag. Drizzle with oil and season lightly with salt and generously with pepper.

Seal and massage to coat vegetables evenly.

Fold the edges of a sheet of heavy-duty aluminum foil, about 12-inches square, up slightly to form a flat, shallow bowl and place over direct heat. Pour the vegetables into the foil bowl. Grill until vegetables are heated through, about 4 to 5 minutes, stirring frequently. Remove vegetables from heat and drizzle with balsamic vinegar. Stir gently to coat evenly.

Slice steak across the grain into thin strips.

Spoon grilled vegetables on top of steak.

Per serving: 242 calories (52 percent from fat), 14 g total fat (5 g saturated), 57 mg cholesterol, 6 g carbohydrates, 23 g protein, 78 mg sodium, 1 g dietary fiber.

Sunday, September 21, 2014 h e a lt h y l i v i n g

Beyond a sandwich

9 GETTY IMAGES PHOTO

Tasty curry dish with side rice and poppadoms.

Inspired (and healthy) idea for turkey leftovers

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njoying delicious meals doesn’t have to mean blowing the bank on calories.

Simple, fresh ingredients that are full of nutrition and flavor can take leftover turkey to a different level, says Marisa Paolillo, nutritionist with NuVal. When planning for the meals, you can rely on tools such as the NuVal Nutritional Scoring System. Many grocery retailers now provide these scores on the shelf tag to help shoppers find more nutritious food choices. Based on a scale of 1 to 100, foods and beverages are scored based on their nutritional content, with the most nutritious choices scoring highest.

The experts at NuVal suggest putting these power-packed foods on your pre-Thanksgiving grocery list. Both fresh and nutritious, these ingredients can create new menu options for turkey leftovers.

Spice it: Pair reheated turkey with baked spiced apples. Core and slice fresh apples (NuVal 100) and combine with raisins (NuVal 88), chopped pecans (NuVal 71), cinnamon and lemon. Roast for 30 minutes at 375 F. No need to add sugar. The apples provide all the sweetness you need.

Wrap it: For a lighter take on the traditional leftover turkey sandwich, chop cold turkey in small pieces and layer with raw vegetables, avocado (NuVal 88), mustard, Romaine lettuce (NuVal 100), tomatoes (NuVal 100), sliced red or green bell peppers (NuVal 100), shredded carrots (NuVal 100) and cucumbers (NuVal 100) in a tortilla wrap.

Curry it: Need a quick 30-min-

ute meal using leftover turkey that is both savory and sweet?

NuVal’s pick is Curried Turkey with Raisins and Mushrooms.

The recipe works really well with leftover turkey and it’s simple to make. The meal combines protein-rich turkey with the earthy flavors of mushrooms and the sweet, spicy tones of raisins and curry.

Find more recipes and ideas for nutrient-rich ingredients at www.nuval.com.

Curried Turkey with Raisins and Mushrooms 1½ teaspoons extra virgin olive oil (NuVal 18) 12 ounces boneless, skinless turkey breast diced into one-inch cubes (NuVal 57) 2 cups fresh white mushrooms (NuVal 100) 2 cups sliced cremini mushrooms (NuVal 100) 1/2 medium red or green bell peppers, chopped into squares (NuVal 100) 2 cups chicken or turkey broth 1 cup raisins (NuVal-88) 2 cups instant whole grain rice (NuVal-91) 1½ tablespoons curry powder Basil leaves, chopped (NuVal-100) Heat extra virgin olive oil in large saute pan. With heat on medium high, heat up leftover turkey in pan. If turkey is raw, cook turkey strips at least five minutes.

Add mushrooms and peppers and cook for three to four minutes. Add broth. Mix in raisins, rice and curry powder. Bring to boil then reduce heat and cover. Simmer until rice is done.

Fluff with fork, remove from heat. Let sit three to five minutes and garnish with basil before serving.

because it’s about living

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You and your loved ones deserve quality care you can trust during life’s most difficult times. Cedar Valley

• hospice care • volunteer services • caregiver assistance • youth & adult grief support • cedar AIDS support system • link palliative care • speakers bureau program

Hospice is honored to serve your community with end-of-life care and grief support.

Visit us at our booth Ask for Cedar Valley Hospice.

at the Healthy Living Fair September 25th

319.272.2002 :: cvhospice.org :: 800.617.1972 waterloo . independence . grundy center . waverly . hospice home

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Take part in FREE Health Screenings Visit with a variety of vendors Enjoy shopping in our Retail Corner Entertainment for the Kids Listen to seminars & demonstrations Register for PRIZES!

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THURSDAY, SEPTEMBER 25, 2014 | 4 To 7:30 PM seminars 5:00 PM

Life’s Simple 7 – Small Steps with Big Impact Cathy Brandt, Corporate Events Director, Northeast Iowa How many times in your life have you looked at the life choices you were making and thought, “I need to do better”? Have you felt that you need to change your diet, exercise more, get your blood pressure or cholesterol in check? Have you had the best of intentions, but never quite carried through on your plan? Maybe you aren’t sure how to get started with a plan.

No matter where you are in life, it’s never too late to make better choices. All you need is a goal, a plan and the desire to live better. Learn about the American Heart Association’s Life’s Simple 7. For the first time, the American Heart Association has defined “ideal cardiovascular health,” and identified seven health factors and lifestyle behaviors that support not only your heart health but your overall health. Improvements in these seven areas can greatly impact your life as you live healthier, happier, and longer.

5:30 PM

Tailgate Time! Tricks, Tips & Healthy Treats.

Presenters: Chef Bre & Lindsay Wolff, Wellness Coordinator NewAldaya Lifescapes When it comes to tailgating foods, it’s sometimes hard to find a healthy option. In this session you will learn (& sample!) ways to turn your favorite guilty pleasures into a “touchdown” for your health...without sacrificing the taste!

6:15 PM

Hy-Vee Cooking Demonstration Chef William Gerstenberger and Katie Squires, RD Chef William will tempt your taste buds as he demonstrates how to cook healthy recipes in your own kitchen, while dietitian, Katie, explains the health benefits of the ingredients and more easy and delicious healthy substitutions.

demOnsTraTiOns 4:30 Welcome and Blue Zone Announcement 4:30 Pilates Demonstration – NRG Pilates 5:00 Wine at 5:00 – Courtesy of Hy-Vee 5:00 Zumba Gold Demonstration (Fitness Studio), Tabata Training (Turf) – Courtesy of Cedar Valley SportsPlex 5:30 Zumba Fitness Demonstration (Fitness Studio), Circuit Training (Turf) – Courtesy of Cedar Valley SportsPlex 6:30 Pilates Demonstration – NRG Pilates

Upper Level Workout Room

Wine at 5

SEMINAR ROOM

(While Supplies Last)

Welcome Blue Zone Demonstration Area Exhibition Hall

WeLLness screenings Fun for Kids provided by:

Courtesy of Black Hawk County Health Department

Fun FOr Kids Provided by KT’s Inflatable

| THE CEDAR VAllEY SPoRTSPlEx, WATERloo eXHiBiTiOn HaLL

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MALLARD POINT RETIREMENT

WATERLOO COMMUNITy SCHOOLS

HAWKEyE COMMUNITy COLLEGE

PSyCHIC READING By TINA

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GENESIS STUDIO SPA

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h e a lt h y l i v i n g 12

Sunday, September 21, 2014

Transparency of white wines BILL ST. JOHN Chicago Tribune‌

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t took cheese to teach me how good white wine is.

When you travel, you notice that more people drink white wine rather than red with their cheese, unlike Americans.

There’s nothing wrong with drinking red wine with cheese; it’s just, to be blunt, stupid. Most of what you want (and have bought) in a red wine — its substantial flavors, texture and heft — is blocked by most cheese.

More people drink white wine with their cheese because white wine has so much less to lose than a red wine in the encounter. Also, the way white wines are made up, with generally higher acidity than most reds, often a small amount of residual sugar and with low alcohol, makes them a more successful partner with the milk sugars, fat and salt of most cheeses.

You also might notice on your trav-

els that older wine drinkers, especially the experienced wine pros such as wine writers, restaurateurs and sommeliers, winemakers and wine merchants, tend to gravitate toward drinking more white wine than red. They are, for example, among the more robust champions of riesling as the world’s greatest white wine grape. And they are inordinately fond of Champagne.

The subtlety, the simplicity of line, the nuance — all of these tickle white wine aficionados, with or without their cheese.

You might hear a winemaker of many years say that he or she finds it more difficult to make good white wine than it is to make red. White wines show mistakes or flaws, or poor winemaking choices; reds can get away with more. White wines are, in more than one sense of the term, transparent.

Except for pinot noir (assuredly) and syrah (perhaps), white grapes better translate the voice of the vineyard into a wine with great precision and clarity.

Subtlety and nuance shine

Winemakers in the Loire talk incessantly of their soils, whether sand, quartz, chalk, limestone or flint, and of how their white grapes reflect these terroirs.

Red wines get your attention; white wines request it. Red wines deliver; white wines entice. You can chew many a red wine; you can chew on many a white.

2013 Vera Vinho Verde Branco, Vinho Verde, Portugal: This is my favorite of the annual vinho verde tsunami each summer; as light and fresh as a sea breeze (which you’ll swear got captured in the wine on bottling).

2013 Weingut Weininger Wiener Gemischter Satz, Vienna: The wine’s name means “mixed set” and is a traditional field blend of up to 13 varieties of grapes that grow together in one vineyard; many little layers, like liquid mica, but altogether pure and clean.

2012 Esporao Reserva Branco, Alentejo, Portugal: Juicy, nearly oily, with tastes and scents of ripe apple, peach and toast; a big wine but graceful nonetheless.

MCT PHOTO

Hollen Malbec among family’s top vintages MELODY PARKER melody.parker@wcfcourier.com‌

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The Hollen 2008 Malbec was selected as the 2014 wine of the year, among many other award-winning vintages from the Argentinian-based vineyard.

The Hollen Family Vineyards and Winery is owned and managed by the Mike Hollen family of Waterloo.

he wine bucket is nearly overflowing with double gold, gold, silver and bronze medals —some dangling from ribbons and others large, round medallions as heavy as paperweights. The list of international wine awards won by Hollen Family Vineyards and Winery is getting lengthy.

Their 2008 Malbec was named the “2014 Wine of the Year” by the World Association, Wines & Spirits, Writers and Journalists.

Their Malbec is ranked eighth in the world among all Malbecs and 48th in the world among all wines. The 2009 Cabernet Sauvignon Reserve has won multiple awards. The Hollens’ Argentinian-based winery is ranked 8th among all Argentinian wineries. From 2012 to present, they’ve won more international awards than any other Argentinian winery.

At this rate, the Hollen family will need another wine bucket.

“Our goal is always to make great wines, wines made with great quality and care,

“Our goal is always to make great wines, wines made with great quality and care, wines that taste great and that people love to drink.”

— Michelle Clark,

Hollen Family Vineyards and Winery

wines that taste great and that people love to drink,” says Michelle Clark of Waterloo. Clark and her brother Michael Hollen joined their parents, Joni and Mike Hollen, D.D.S., in the winery business eight years ago.

Obviously that goal is being met.

Mike Hollen, a Waterloo orthodontist, was a wine collector long before getting into the wine business. His desire for a family project and the passion to create rich, complex and lush red wines at an affordable price, lead to the purchase of a run-down winery in San

Rafael in the foothills of the Andes Mountains in Mendoza, Argentina.

“It was a chance to get involved in wine and work together as a family,” Clark explains.

The Hollens set about reinvigorating the vineyards and modernizing vintage equipment to create and produce fine red wines, hiring experienced vineyard and winery managers and winemakers. The vineyards are managed using innovative “green” horticultural practices. Grapes are picked by hand into small crates at peak readiness for depth and complexity.

Hollen-labeled wines are sold in stores and restaurants around the world. Although it’s a small winery, it competes for (and wins) international awards against the industry giants from California’s Napa Valley, France, Australia and other countries and wine regions.

Dimitri Wines & Spirits Inc., distributes the wine in Iowa. The Hollens recently acquired warehouse space in Waterloo to begin custom labeling and direct sales in other states. Clark is in the process of becoming a licensed distributor and importer.

Sunday, September 21, 2014 h e a lt h y l i v i n g

13

Prepare for retirement with downsizing option W

hen it’s time to retire, do baby boomers just sit back and watch life pass them by? Not anymore.

Boomers are known for getting involved in their communities, enjoying the outdoors and starting new — or restarting older — hobbies. They also love spending time with family.

This active lifestyle means boomers don’t want to take care of the large homes they lived in for years while raising children.

In fact, they’re ready to downsize, and want to design their homes to be exactly what they need for their retirement years.

Downsizing into a new home — one that can adapt to boomers’ changing needs as well as accommodate their occasional desire to entertain guests — is a great way to enjoy retirement in comfort and style. And with the customizable features available through com-

panies like Clayton Homes, they won’t regret downsizing at all.

By efficiently utilizing living space that is specifically designed for their use, boomers can enjoy their retirement years in a home that is built to suit their new active lifestyles. Consider the following customizable features possible to enhance lifestyle: Bragging wall — Every parent and grandparent loves to show off photos of their children and grandchildren. A wall designed specifically for hanging photos, awards and other proud mementoes gives parents and grandparents the perfect opportunity to share stories with visitors.

Handy but hidden entertainment — When friends and family come over, consider how efficient it is to have a built-in cabinet that flips open to serve as a beverage station. When visitors are not around, tucking the bever-

BRANDPOINT PHOTO

Create a friendly environment for aging in place with custom amenities and thoughtful design. age station away into a designated place makes the home more open.

Another customizable feature is a support column that acts as a wine storage cubby with a builtin bench beside it.

Accessible laundry — Placing laundry facilities close to the bedroom is great for baby boomers. The space doesn’t need to be large, but sometimes when a small space is designed for laun-

dry, you lose out on those wonderful additional features, such as drying racks. Pull-out hanging racks or built-in storage above the machines and off the floor make for easy access.

Bedroom luxury — One way to make this private space perfect is to install a beauty bar. It’s a vanity station in the bedroom with a large mirror and chair so one can comfortably prep for the day without constantly standing.

Fun space — Many retirees finally have the time to enjoy their hobbies to their full potential, and they’ll need to designate a space in their new home to accommodate the activity. Maybe they’re interested in physical fitness and need a place for equipment. Sometimes a craft room is required so the grandkids can come over and put their creativity to good use. Entertaining is an option, too.

Source: Brandpoint

h e a lt h y l i v i n g 14

Fall tourism rising

Travelers enjoy fewer crowds, nicer weather

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EW YORK (AP) — Fall used to be off-peak for tourism everywhere except New England and other fall foliage destinations. But autumn tourism is rising, with traditional summer hotspots increasingly busy September through November.

For empty-nesters, baby boomers and others oblivious to school calendars, the appeal of a fall vacation includes hotel and airfare bargains, fewer crowds because kids are back in school and mild weather — with the exception of the occasional hurricane.

Scott Berman, who analyzes the hospitality and leisure industry for PricewaterhouseCoopers, says September and October, when school’s back in session, have “historically been a slower period for leisure destinations.

Not only are there fewer crowds, but it’s more economical.” And not just for U.S. travel: “You can fly to Paris for less than you would in July or August and get to see the Mona Lisa without crowds.”

But even traditional fall destinations say the season is getting busier.

“Everything used to close on Columbus Day, and now the weekend after is one of the busiest, with the help of group tours trying to get foliage into their itinerary but at a little bit of a lower rate,” said Jayne O’Connor, president of the White Mountains Attractions Association in New Hampshire.

Between Halloween events in October and Christmas-themed attractions opening in November, “many attractions are now staying open straight up until the ski areas open.”

Fall at the beach

Myrtle Beach, South Carolina, just launched a campaign called “The Secret’s Out: 60 More Days of Summer” to attract visitors in September and October when “we still have summerlike conditions — very warm air temperatures and the water is still beautiful,” said Scott Schult, executive vice president of the Myrtle Beach Area Convention and Visitors Bureau.

One reason some folks like the beach in fall? Dogs are allowed! “The dogs think they’re in heaven. You can even throw tennis balls in the water for them,” said Craig Conroy, 69, who lives near Pittsburgh and vacations every

Sunday, September 21, 2014

AP PHOTOS

Five years ago, Oceania Cruises ended trips to Europe at the end of October but the cruise line has extended its season until mid-November due to demand from retirees and baby boomers.

destinations report more fall visitors than ever. Yellowstone National Park had more than 500,000 September visitors for the first time in 2010, but they’ve topped 500,000 every September since. Regional fall attractions include trout fishing and the Rendezvous Royale, a September festival in Cody, Wyoming.

At the Zion Lodge in Utah’s Zion National Park, tourism used to slow by mid-October, but now it’s strong into November, according to lodge general manager Daisy Hobbs. An annual outdoor arts event, “In the Footsteps of Thomas Moran,” is part of the draw.

In New Mexico, September is nearly as strong as August, according to state tourism spokeswoman Jolene Mauer.

The International Balloon Fiesta in Albuquerque brings another spike in October. Colorado’s golden aspens and elk-mating have long drawn fall visitors, but as elsewhere, the season keeps getting longer. A half-dozen years ago, luxury guest ranch Vista Verde near Steamboat Springs closed in late September, but this year there’s enough demand to stay open until Oct. 19.

At home, abroad

HONS

Myrtle Beach, S.C., has launched a campaign to promote fall tourism called “The Secret’s Out: 60 More Days of Summer” to highlight the beach as a September-October destination.

September on Assateague Island in Maryland and Virginia. He loves dining out in the area, too: “You get much better service because they assume you’re a native, not a tourist. The ticky-tacky carnival things on the Ocean City boardwalk might be closed, but what they don’t have open are things you don’t really want.”

Florida also reports more fall tourists, especially among overseas visitors, who increased 20 percent October-December between 2011 and 2013.

Panama City Beach’s lodging revenue is up 56 percent for September and October since 2009. And while Labor Day in early September used to signal the end of Panama City’s tourist season, festivals — from beach concerts to piratethemed parties — now attract visitors every fall weekend.

Parks, the West

Wildlife-viewing, foliage and cooler hiking weather have always fueled autumn tourism in the West, but some

The U.S. Travel Association says the percentage of trips taken during fall has steadily increased from 23 percent in 2008 to 26 percent in 2012.

Fall trips to Europe and group tours are up, too. U.S. Tour Operators Association says some members report double-digit growth over last fall, like luxury operator Abercrombie & Kent, with sales up 25 percent this September-November compared with 2013.

David Rosner, co-CEO of smarTours, says the company’s “busiest months” are September, October and November.

More U.S. citizens have flown to Europe from the U.S. in September than in August for each of the past four years. Travel from the U.S. to Europe also increased each of the past four Octobers, according to TransAtlantic, an industry newsletter. Five years ago, Oceania Cruises ran its last trips in Europe at the end of October, but this year they’ll have ships there through mid-November.

Sunday, September 21, 2014 h e a lt h y l i v i n g

15

5 foods for better moods; 5 others can bring you down D id you know the food you eat can literally make you feel happy or sad? Nutrition is one of the main components of mental health, so it’s important to stock your plate with good food while cutting some of those less beneficial alternatives.

“Food can definitely alter your mood,” says Dr. Shoshana Bennett, clinical psychologist, mental health expert, and radio host.

“Sometimes the effect is immediate, other times there’s a delay of an hour or so. Over time, the wrong foods can create a continuous foul mood or negative state of mind. Many people still aren’t making the connection between their emotional well-being and what they ate for dinner — or the last 200 dinners.”

Bennett explains that certain foods can negatively affect the neurotransmitters in our brains; these chemicals control sleep, appetite, mood and more. Bad foods can also cause inflammation, which may lead to other physical and mental disorders.

She recommends eating these five types of food to feel happy, healthy and balanced:

1. Complex carbohydrates

Foods like beans, potatoes and whole grains are necessary for staying upbeat, as the complex carbohydrates they contain help the brain make serotonin, a mood-

changing chemical. Without enough complex carbohydrates, a person can become angry and depressed.

“The amino acid tryptophan is important for the formation of serotonin,” says Bennett. “Complex carbohydrates help tryptophan cross the blood/brain barrier, thereby increasing the amount of tryptophan in the brain.”

2. Cold-water fish

Salmon, mackerel and sardines are high in the omega-3s that help boost mood. Several studies show that a deficit in omega-3 fatty acids is linked to anxiety and depression.

Most people in the U.S. don’t eat enough fresh, cold-water fish, so supplements are required.

“It’s important to use omega-3 supplements of pure quality,” says Bennett. “This means knowing where the fish comes from and how the supplements are manufactured. Nordic Naturals exceeds the highest standards of quality and produces the only omega-3 supplements I put in my body.”

3. Selenium

“Research shows people with low levels of the mineral selenium have poorer moods, including the tendency toward depression,” Bennett says.

Foods rich in selenium include shellfish, tuna, nuts, seeds, fish, pork, chicken and pasta. Bennett cautions that too much of this

of depression.

“It hasn’t yet been demonstrated clearly whether low vitamin D levels cause the depression or are a result of depression,” says Bennett. “Either way, consider a 4. Folic acid blood test to check your vitamin A diet too low in folic acids D levels.” can deplete serotonin. Research suggests that depression can be Knowing what foods to skip relieved by taking folate supple- is just as important as knowing ments or eating more food con- which foods to eat, so Bennett rectaining folate, such as spinach, ommends cutting down on these lentils, garbanzo and other beans, “bad-mood foods.” romaine lettuce and broccoli.

“Folate is water-soluble, so your 1. Sugar body does not store it,” says BenEating sugar provides a rush of nett. “You need to eat foods regu- energy, but soon afterward, blood glucose levels drop and lead to low larly that contain it.” mood and short-temperedness. mineral is not healthy either, and recommends checking with a health care practitioner for guidance before taking selenium as a supplement.

5. Vitamin D

Vitamin D-rich foods like eggs, milk, cheese and fatty fish (like tuna) help to activate serotonin.

Furthermore, research shows a strong connection between low levels of vitamin D and symptoms

2. Sweeteners

Aspartame and other sweeteners can cause depression and insomnia since they block the production of serotonin. If you want a sweetener but are trying to avoid

sugar, use stevia or xylitol instead.

3. Processed carbs

Snack foods, white bread, most cereals and pasta contain processed carbs that negatively affect blood sugar levels the same way as sugar.

4. Hydrogenated oils

Trans fats are physically and mentally dangerous because they can contribute to depression and other illnesses.

5. Sodium

High sodium can negatively affect the neurological system and contribute to depression and fatigue.

“You don’t have to make major changes all at once,” says Bennett.

“It’s often more beneficial if one small, realistic alteration is made at a time. Once you experience the payoff — not just read or hear about them — then it becomes fun!”

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h e a lt h y l i v i n g 16

Thrifty traveler

Sunday, September 21, 2014

Whitewater, wineries add to Boise vacation value

MYSCHA THERIAULT McClatchy-Tribune News Service‌

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ith easy access to multiple national forests and recreation areas, an extensive Basque community with food and cultural offerings and an impressive urban green space, the city of Boise, Idaho, has a surprising number of experiences to offer the high-energy traveler.

And with direct flights from cities such as Chicago, Seattle, Los Angeles and Denver, it’s easier to get to than many people might realize. It’s also particularly affordable, allowing you to make the most of your vacation dollars.

Activities: Believe it or not, greater Boise has a wine scene.

One of several wine regions in the state, it provides a scenic circuit starting with the downtown Snake River Winery. Just a short stroll from Trader Joe’s, this urban venue offers sipping and sampling in a street-side spot with gifts, wine accessories and a friendly staff. Tasting fees are only $5, and are waived with purchase if you find a bottle you like.

Having so many stops just outside of town allows visitors to the area a chance to check out the surrounding countryside while selecting what they want to sip back in their hotel room later in the evening. One particular winery worth the stop is Koenig Vineyards, which also distills a variety of flavored spirits. Another fun stop is Bitner Vineyards, which produces award-winning wines in a Mediterranean atmosphere.

The viewing deck offers sweeping views, and their Menopause Merlot is worth throwing down for a bottle if you happen to be partial to reds. If you’re still in the mood to keep sipping after you complete the trail, another urban option is Cinder Wines, which boasts a hip loft decor in a downtown warehouse with a chic urban vibe.

MCT PHOTOS

Two wine barrels provide a viewing point from which to enjoy the scenery of the wine country outside of Boise, Idaho.

A raptor glances quizzically at a visitor to the World Center for Birds of Prey in Boise, Idaho.

River rafting is a popular activity in Idaho, with the state boasting an impressive amount of whitewater access for those with an adventurous spirit. One guide company of note is located roughly one hour out of the city.

Cascade Raft and Kayak offers tours for visitors starting in Horseshoe Bend. Priced at $45 per person, rafting adventures last for roughly three hours.

Their staff is friendly, and the float is a fun one, taking you past stunning mountain scenery with your fair share of splashing rapids tempered by lazy stretches

where you can relax and enjoy the view.

Nature: The World Center for Birds of Prey offers up-close viewing experiences with condors, falcons and other birds.

Entrance fees are $7 and include access to the interactive exhibits, raptor presentations and more. Depending on the time of year, you can also drive out to the Snake River Birds of Prey National Conservation Area, which offers bird watching opportunities for eagles, owls, falcons and hawks.

If you’d rather drive up into

the mountains, take a short road trip to Idaho City. A living ghost town and recreation area with a Western mountain feel, the tiny town boasts period style buildings and fun treats for those out for a day trip. Sarsaparilla’s sells gourmet milk shakes for $4.50 in flavors such as huckleberry cheesecake and salted caramel, for those who have a sweet tooth to satisfy. Traveling with a pooch? They also sell homemade waffle cones stuffed with vanilla ice cream and miniature dog biscuits for a buck fifty.

Is a desert environment more your speed? Take the time to drive out to Bruneau Dunes State Park, which features sand dunes and a publicly accessible observatory with both solar and night sky viewing programs. The entry fee per vehicle is just $5.

If you’d rather just sip and stroll in the city, Boise has an extensive 25-mile riverfront greenbelt for people to enjoy what the city has to offer in a more relaxed setting. Biking and walking are popular costfree choices for enjoying this extensive urban green space. Big

City Coffee sells java and baked goods affordable to the average traveler, if grabbing a hot beverage and a snack before hitting the city trails is your preferred morning routine. Feel like a little decadence on your getaway?

Swing by the Idaho Candy Company. More than 100 years old, the confection venue sells nifty boxed noshables with a retro feel. They are the perfect snack for enjoying with a book, or while strolling along the water.

Museums: Boise has a number of museums offering affordable exhibit access to travelers.

One of note is the Old Idaho Penitentiary. Built in 1870, it was still being used as a prison in the early 1970s, and now stands open to visitors interested in learning about the lives of the criminals who formerly made their homes there. Photographs are allowed, and the atmosphere is definitely authentic, with the outside grounds offering a break from the bleak cells with landscaped lawns and flower plantings. Admission is only $5, and comes with access to a small private museum on the grounds, which boasts a large collection of antique weaponry.

Perhaps the most unexpected exhibit offering is the Basque Museum and Cultural Center, which houses information about the mountain arborglyphs carved generations ago by shepherds and provides a peek into the history behind what is arguably one of the largest concentrations of Basque individuals in North America. The $5 entry ticket also comes with access to the restored Basque boarding house next door, complete with period furnishings and archaeological findings.

If free is how you roll, there are a number of venues which offer cost-free access including the Idaho Black History Museum, the Morrison Knudsen Nature Center and the Idaho Museum of Mining and Geology.

Sunday, September 21, 2014 h e a lt h y l i v i n g

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Learn how to exercise smarter, not harder

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ontrary to what most people believe about being active, it’s not only about how many times you visit your health club each week or even what you do when you’re there.

Instead, you must understand how your body responds to a variety of workout intensities and train your body to be metabolically flexible while using fat and carbohydrates at the right times during exercise.

Teaching your body how to use these fuels at the right times during exercise helps get the most out of your exercise program, thus working smarter rather than harder.

But how do you do this? Many people use 220 minus their age to calculate maximum heart rate in beats per minute and then do not surpass this heart rate during exercise. Unfortunately, formulas such as this one and popular heart rate training guide charts you might see at most typical gyms don’t apply to most people.

Clinic Hours Peoples Community Health Clinic Waterloo Mon., Tues., & Fri. 8 a.m. – 5 p.m.

Wed. & Thur. 8 a.m. – 8 p.m.

319-272-4300 Peoples Clinic U-Care (walk-in only) Mon. – Fri. 1 p.m. – 8 p.m.

Sat. 10 a.m. – 5 p.m.

Sun. 1 p.m. – 4 p.m.

319-272-4100 Peoples Community Health Clinic Clarksville Mon. & Tues. 8 a.m. – 5 p.m.

Wed. & Thur. 8 a.m. – 7:30 p.m.

Fri. 8 a.m. – 12:00 p.m.

319-278-9020

That’s why “Life Time —The Healthy Way of Life Company” has developed a scientifically supported method of monitoring intensity during exercise.

The company’s personalized Active Metabolic Assessment helps individuals find their personalized heart rate zones and calorie burn rate within each zone.

“Completing an assessment such as the Active Metabolic Assessment identifies the optimal heart rate zones where your workouts are most effective.

It measures key cardiovascular training markers, including anaerobic threshold, aerobic base and VO2 max, and lets you know how many calories you burn during exercise to develop a customized cardio plan designed just for you,” says Jen Keskey, national program manager for assessments and devices at Life Time.

“By understanding your own unique heart rate zones, you can change how your metabolism functions and burns fat and sugar, ultimately leading to greater results (usually in less time) — whether

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trying to lose weight or training for an athletic event.”

Heart rate zones are very unique, just as how an individual responds to different exercise intensities is, Keskey says.

“The results we see from people who have an assessment and train according to their own unique program prove results time after time. Not only will you see changes in how your body responds relative to different exercise intensities but you can track your progress and calorie burn over time to better manage your workout time.”

Please stop and see us at the Cedar Valley SportsPlex on Thursday, September 25 from 4-7:30pm

Once people know their heart rate zones, using a heart rate strap is key.

However with the fitness technology industry saturated with heart rate monitors, straps and devices, monitoring and getting connected to your heart rate can be a daunting task.

Life Time has introduced a new, exclusive heart rate training system called LT Connect, which includes an LT Connect Mobile app that allows members to track heart rate zones, workouts, distance and map via GPS all while staying connected to Life Time experts whether in the club working out on a piece of cardio equipment or running around their neighborhood. The app syncs directly with assessments such as the Active Metabolic Assessment so users can train using their customized heart rate training plan in base, interval, peak and freeflow workouts. It also allows for coachcustomized workouts to be uploaded based on your weekly workout schedule and your goals.

Our Services include: Primary Care for Children & Adults Dental Care for Children & Adults On Site Urgent Care Laboratory Services Radiology Pharmacy Interpretation Services Chronic Care Management 24-hour physician on-call services Physician Hospital Visits Specialist Referrals Health Education Programs Social Work Services Homeless Outreach

www.peoples-clinic. com Peoples Community Health Clinic, Inc. is dedicated to providing access to affordable, compassionate, high quality healthcare for all.

905 Franklin Street • Waterloo, IA 50703 319-272-4300

118 S. Main Street • Clarksville, IA 50619 319-278-9020

h e a lt h y l i v i n g 18

Sunday, September 21, 2014

Your credit scores: What you don’t know could cost you

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o you know what your credit scores are? If you don’t, you’re not alone.

In fact, many people know very little about their credit scores, what they are or how they work.

And they certainly don’t understand that having low credit scores can have a big impact on their future.

Are you one of these people?

Recent research from the Consumer Federation of America and VantageScore Solutions highlights some of the crucial credit score information most people don’t know. According to the survey that polled 1,000 American consumers, almost half of the respondents did not know that a credit score measures the risk of a person’s likelihood to default in 90 days, as opposed to factors such as knowledge of — or attitude toward — consumer credit. This is paramount, as lenders typically review a person’s various credit scores before authorizing 18 — 34) than with older Ameria loan. cans.

Less than half of all MillenniThe youth factor als understood that age was not Although people of all ages used when calculating credit showed a lack of knowledge scores, according to the data. regarding important credit Meanwhile, more than 60 perscore information, the results cent of adults (45-64) undershow that the wider knowledge stood this. gap exists with Millennials (ages Millennials also were less

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difficult position,” says Barrett Burns, president and CEO of VantageScore Solutions.

Knowledge is power

likely than older adults to know that credit scores are based on information collected by each of the three main credit bureaus.

“It isn’t a big surprise that consumers in the 45-60-year range know more than younger consumers about credit scoring, but the generation of consumers coming into the workforce

is particularly challenged by massive student loans. A student loan is a great opportunity to help establish good credit for these consumers, but the concern is that many of these young adults could miss payments and begin their financial lives deep in debt with low credit scores, putting them in a

Many people fail to realize how many different ways poor credit scores can affect their lives.

Credit scores affect not only whether a person can receive a loan but also the interest rate a person pays for the loan.

The data shows that while the majority of all respondents understood that their credit scores would be reviewed by credit-card issuers and mortgage lenders, they did not know that electric utilities, home insurers, landlords and even cell phone companies may also review this information.

In short, a good credit score could save you hundreds or thousands of dollars in interest or rate payments when compared with possessing a poor score. If you want to improve your scores, the first step is to obtain your credit scores so you know where you stand.

Not surprisingly, individuals who obtained their scores in the past year knew more about credit scores and how they are used by lenders in the market than those who didn’t obtain their scores in the last year.

Organized

with an easy-to-use family computer like LG’s Chromebase and start saving to the cloud so you can access information (like homework, grocery lists, and projects) anywhere, at any time. With automatic software and security updates, it is maintenance free. Additionally, its speed is aided by an Intel Celeron Processor and has a builtin web camera, make it perfect for any member of the family, and at a family-friendly price.

Plan ahead for meal time: If nutritious, home-cooked meals are too often forgone on busy weeknights, planning ahead can help you win them back.

Set aside some time during the

weekend and grab an apron for a full cooking session. You can make several meals in one morning and then pre-package them for meals later in the week. This will save you time while ensuring your family gets the wholesome home-cooked meals you want to provide.

Contract for help: If you feel like you’re in over your head, there are many service providers out there that can lend a helping hand — often at low costs. Get your groceries delivered to your home and save yourself a trip. Think about including a home cleaning or lawn service in your monthly budget.

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From page 6

It also frees up your morning when it’s not your turn to drive.

Use two hampers : Encourage your family to help with the laundry process by presorting their clothes. Anything with stains goes to the stain removal station, while everything else gets placed into the dark or white hampers as appropriate.

It’s a great way to teach children at an early age how to do their own laundry, and it ensures that the ever-missing sock stays put.

Family computer, family friend: Take the pressure off

Help the Northeast Iowa Food Bank win a $60,000 Grant.

Sunday, September 21, 2014 h e a lt h y l i v i n g

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What happens when camping & glamour collide?

Y

ou love the great outdoors, you really do but you were somehow gifted with that sweet blood mosquitoes crave.

Not only that but your body simply doesn’t do well sleeping on the ground and, let’s be honest, it takes no small amount of lighter fluid and matches for you to warm your hands over an open fire.

Travel inspiration website DreamPlanGo suggests you go “glamping” instead. Short for glamorous camping, glamping gives travelers the best of both indoor and outdoor worlds. As in, explore the majesty of Yellowstone, but return to a down bed and gourmet meal at the end of the day. Sound alright?

Keep reading.

Choosing your glampsite

Unlike traditional camping where pitching a tent and maybe inflating an air mattress are your only accommodation options, glamping offers you much more to choose from. Does a treetop abode with running water and goose-down comforters speak

to you? What about a yurt or villa? Regardless of your budget, country preference or sleeping needs, you’re bound to find a glampsite that speaks to you.

No need to pack

You’ll still need to bring clothes, of course, and hiking gear, but no need to do the heavy lifting. Leave the cookware, lanterns, sleeping bags and clumsy tent at home.

What you’ll be doing

The beauty of glamping is that you can still enjoy the rush of fly fishing and reinvigorating hikes, you just won’t have to worry about meals or getting a poor night’s sleep. Depending on where you glamp, you may even have access to more activities and excursions than you would camping. Many hosts are extremely knowledgeable and will go to great lengths to ensure you have memorable experiences to write home about.

Source: Brandpoint

VOTE TO HELP FEED FAMILIES IN NORTHEAST IOWA IN THE WALMART FIGHT HUNGER. SPARK CHANGE. CAMPAIGN! Through the Fight Hunger. Spark Change. Campaign, you can help feed families in Northeast Iowa by participating in an online voting campaign for the Northeast Iowa Food Bank.

• 50 nationwide food banks out of 128 will each receive $60,000 to support their general hunger-relief initiatives.

The Northeast Iowa Food Bank has been chosen to participate.

• Winning food banks will be determined based on the number of votes received in the voting campaign at www.walmart.com/fighthunger from September 15, 2014 through October 5, 2014.

• You can vote on the web site once every day in a 24-hour period. Voters must be age 13 or older, but must have a Facebook account for verification purposes.

Wal-Mart will not be collecting voter information for future solicitation.

Visit www.walmart.com/fighthunger to vote today!

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