Live it! WOMEN’S HEALTH
EVERYTHING IN MODERATION
GRAINS MADE EASY OCTOBER/NOVEMBER 2016 | FREE ISSUE
Take care ... Health care can be tricky business. None of us like to be sick or admit we have an ailment that can bring us down. Especially as women, it seems, we are the caregivers for others, and don’t often take the time to deal with our own health issues like we sometimes should. Actually, as overall health goes, I’ve been fairly fortunate (knock on wood), but I’ve spent a great deal of time over recent years helping my parents as they dealt with varying health issues: my dad with dementia before he passed away in the spring of 2014, and more recently my mother. She has battled heart and kidney failure for years, as well as having knee replacements – one which ended up having to be removed due to a bad staph infection – back surgeries, heart surgeries and more recently cancer. She passed away just a month ago. (The photo at left is from late July, of my daughter, my mother and myself.) Trying to decide when to actually go to the doctor, when to seek another opinion, what to believe, the right course of action and how to deal with it all can be daunting. Fortunately, Mom was at a stage in life where she knew what she wanted to do (or not do) and we had the support of her primary doctor and hospice. But what do you do when that is not the case, when you’re at a crossroads and don’t have the support or the answers you need? For Michelle Abner of Benson, it took 19 years to find the right course of action and the answers and support she needed. Holistic medicine is something often snickered at by some, but others swear by it. In this issue, we talk to a physical therapist and a doctor of osteopathy on the importance of treating the whole body. In our “Life Happens” column, Cloey also addresses the need for self-care as women often put themselves far down the line when caring for others. Our “Style it!” column answers some questions on proper fitting techniques, and our “Eat it!” column offers some healthy eating options. Once again, this issue is jam-packed with what we hope you will find both helpful and interesting articles. We hope you enjoy reading them. And, as always, if you have a topic you’d like to see in Live it!, send your story ideas to liveit@wctrib.com. We love to hear from our readers. You can also “like” us on Facebook or send us a tweet @Lilveitmag. Life in west central Minnesota … it really is a beautiful thing ...
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Live it! MAGAZINE
Can’t Live without it!
A publication of the West Central Tribune
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Copyright Š 2016 West Central Tribune Live it! magazine All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained.
Cover Story
6
Alternative treatment methods
October 2016, Volume 5, Issue 5
WHAT’S INSIDE
FEATURING
6
6 Finding the right treatment options 13 Q&A: A look at the science of healing
18 A knitting phenomenon 23 Sample exercise routines
DEPARTMENTS 3
15
READER’S MAILBAG What we hear from
our readers
15
STYLE IT! Does your bra fit properly?
18 20
DO-IT-YOURSELF A fun, easy way to knit MONEY MATTERS Women, health care
and retirement
21
READ IT! Where do you go for
22
homework help? LIFE HAPPENS Women need to practice self-care
23
FITNESS & HEALTH Time to take it indoors
24
EAT IT! Whole grains grow in
23
popularity
28 29
SPIRITS Know your limitations WHAT’S HAPPENING? Mark your
calendars now
24
6 Live it! Magazine
An Alternative to Pain Holistic approach to treatment looks at mind, body and spirit BY dan BUrdett
O
PhotoGraPhY BY BrIana SanCheZ
n her worst days, Michelle Abner’s pain was debilitating. For 19 years she dealt with what felt like a baby’s head in repose against her pelvis. The torment nipped at her relationship with her husband, Jade, and her friends and family.
Live it! Magazine 7
It controlled how she slept, how she sat, how she ate, how she walked, even how she stood. In public she’d force a smile, purely to keep the tears at bay. Sometimes she’d sit awake at night and ponder if anyone else ever felt what she was feeling and if her body would ever feel normal again. Depression kicked in. Anxiety, too. She spoke to a myriad of doctors across the region. Their answers were far from conclusive. Some thought her discomfort was a byproduct of three pregnancies. It’s normal, they’d say. “I obviously knew it wasn’t,” Michelle said with a sardonic laugh during an interview recently from the living room of her home
8 Live it! Magazine
in rural Benson. “It was far from normal.” Then, one day, a breakthrough. While checking in for treatment at Mayo Clinic in Rochester for an eye issue, Michelle was asked about any surgeries she’d undergone. She mentioned a hysterectomy that followed the birth of her youngest daughter and the talk subsequently turned to her pelvic pain. The doctor was intrigued and performed some tests. It was then Michelle learned the surgeon who performed her hysterectomy had failed to completely remove her uterus. She was given two options: a second surgery – with no guarantee the pain would subside – or physical therapy. She chose the latter. It was then she met Kirstin Bergman.
Finally, a ray of hope The looks don’t bother Kirstin. She knows the holistic treatment methods she subscribes to are sometimes met with a gruff “hogwash” and an eye roll. But conforming doesn’t interest her. Healing does. “The whole body is connected,” she said from a therapy room at Grace Living Community of GlenOaks in New London, where she practices as a restorative exercise specialist. “So why wouldn’t you treat someone with that idea in mind?” It’s that mindset that led her through a Master’s program in physical therapy as an honors grad at the College of St. Catherine in Continued on page 11
“The idea my pain could be treated. Wow. It could be fixed.”
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“I feel like a brand new person.” About holistic medicine According to WebMD, Holistic medicine is a form of healing that considers the whole person – body, mind, spirit and emotions – in the quest for optimal health and wellness. According to the holistic medicine philosophy, one can achieve optimal health by gaining proper balance in life. Holistic medicine practitioners believe the whole person is made up of interdependent parts and if one part is not working properly, all the other parts will be affected. In this way, if people have imbalances (physical, emotional or spiritual) in their lives, it can negatively affect their overall health. A holistic doctor may use all forms of health care, from conventional medication to alternative therapies, to treat a patient. For example, when a person suffering from migraine headaches pays a visit to a holistic doctor, instead of walking out solely with medications, the doctor will likely take a look at all the potential factors that may be causing the person’s headaches, such as other health problems, diet and sleep habits, stress and personal problems, and preferred spiritual practices. The treatment plan may involve drugs to relieve symptoms, but also lifestyle modifications to help prevent the headaches from recurring. Other principles of holistic medicine include the following: • All people have innate healing powers. • The patient is a person, not a disease. • Healing takes a team approach involving the patient and doctor, and addresses all aspects of a person’s life using a variety of health care practices. • Treatment involves fixing the cause of the condition, not just alleviating the symptoms.
10 Live it! Magazine
Online Sources
theraPISt KIrStIn BerGman haS a SeSSIon WIth mandY neLSon.
Continued from page 8
St. Paul and the study, among other things, of pelvic floor dysfunction. A little-known disorder, pelvic floor dysfunction occurs in the muscles or nerves of the pelvis and its surrounding skeletal structure. In women, the pelvic floor muscles surround the urethra, rectum and vagina. Thus, the condition can cause severe pain – particularly during intercourse and menstrual cycles – incontinence, endometriosis, even infertility. While the disorder mostly affects women post-pregnancy, Kirstin said more nulliparous women are being diagnosed with the disorder, as are men. In fact, as many as one-in-five Americans suffer from some type of pelvic floor problem,
according to the University of Chicago Medical Center. Michelle is one of them. When she “found Kirstin, I thought it was a dream.” “The idea my pain could be treated. Wow. It could be fixed,” Michelle said. Continued on page 12
Live it! Magazine 11
Types of holistic healing therapies
“It was far from normal.” Continued from page 11
Getting to the root The course of treatment Kirstin performs can be extensive and lengthy. In Michelle’s case, she was in Kirstin’s care for seven months. Treatment begins through an initial evaluation – sometimes upward of two hours. “It’s a disorder that affects the patient’s lifestyle,” Kirstin said. “So that’s what I look at.” Kirstin assesses the patient’s alignment, pain and tissue integrity. She focuses on their posture, how they sit, stand and move. She examines their diet and whether certain foods might be causing irritations. She then monitors muscle, fascia (connective tissue) and organ tension, from the top of the patient’s head to the tips of the toes. From there, she performs manual and trigger point therapy, soft tissue and joint mobilization, positional release, skin rolling, cupping, desensitization techniques and Gua Sha – an ancient Chinese method believed to stimulate blood flow. The early treatments can be painful or awkward.
12 Live it! Magazine
But that quickly subsides as the pelvic pain decreases. It’s then, Kirstin noted, her patients often regain confidence. “The worst thing about the disorder,” she said “is that it affects parts of the body people feel embarrassed to talk about. Who wants to talk about being incontinent or issues with their sex life? It’s important people know their bodies can feel whole again.” Like Michelle. “It’s amazing,” she said. “To walk around for 19 years, always feeling like your stomach is in knots. Always having to put on a happy face. Having everyone think you’re making it all up, to now feel normal again. I feel like a new person.” She continues Kirstin’s methods, but from the comfort of home and at the hands of Jade. He learned some of the pressure techniques during Michelle’s treatment. And she can’t recall the last time she felt any kind of discomfort.
Dan Burdett is the lead writer for Live it! Magazine. You can follow Dan on Twitter @danburdett1 or email him at dburdett@ wctrib.com.
Energy Healing: a natural and instinctive healing method used by holistic healers to clear and release obstructions in our energy fields. Acupuncture: the process of acupuncture involves insertion of very sharp, sterilized thin needles into the body at precise points with the intention of adjusting, altering and improving the flow and balance of energy to promote healing of many health issues. Healing Touch: A calming, soothing and nurturing yet powerful energy therapy, healing touch supports physical, emotional, mental and spiritual health and well-being. Homeopathic Therapies: homeopathic medicine uses very small doses of remedies that are prepared from substances found in nature such as herbs, minerals, plants and animals. Herbal Therapies: the system of using herbs to heal and/or maintain wellness either internally in foods and teas or topically in creams or salves. Chakra Healing: Chakras are spinning energy centers located throughout your body that influence and reflect your physical health as well as your mental, emotional and spiritual well-being. There are seven main chakras that begin with the root, or base, chakra at the base of the spine, ascending in a column to the crown chakra at the top of the head. Each chakra is associated with a particular color along with certain functions. All of your chakras must be open and clear in order to achieve optimum health and balance. Open chakras allow energy to flow cleanly and easily, resulting in an increase in energy and awareness along with arousing your natural intuitive abilities. Naturopathy: utilizes natural remedies and treatments to assist and sustain the body’s natural healing abilities. Meditation: a method for acquainting the mind with virtue. It is believed the more familiar the mind is with virtue, the calmer and more peaceful it becomes. Crystal Healing: involves placing gemstones on the body to draw out negative energy. Spiritual Healing: the belief the body can heal through prayer.
Online Sources
& Q A:
Taking a holistic approach
to medicine BY dan BUrdett
dBurdett@WCtrIB.Com
Dr. Emily McDevitt is a doctor of osteopathy, a branch of medical practice that emphasizes the treatment of disorders through the manipulation or massaging of the bones, joints and muscles. It’s a practice that falls into the category of holistic medicine, the science of healing that addresses the whole person – body, mind, and spirit – and a deviation from more common allopathic medical practices. She has treated patients for six years, since completing her residency in South Bend, Indiana. And she’s devoted to her practice. Live it! Magazine recently sat down with Emily in her office at the Affiliated Community Medical Centers clinic in Willmar to discuss her approach to medicine and why she advocates it.
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Live it!: Thank you for meeting with me. So please explain what you do? Emily McDevitt: Well I’m a D.O. (doctor of osteopathy). In medical school we learn everything other M.D.’s (medical doctors) do, but we also learn to manipulate parts of the body, the way a chiropractor does. But I’m not a chiropractor. It’s just a different approach. Live it!: So is your type of practice creating a shift in how M.D.’s treat patients? EM: I don’t know that there has been a shift among allopathic practitioners in how they treat patients. I feel the holistic approach is really more specific to certain physicians who are more interested in that. Live it!: So why do you feel an holistic approach is beneficial for your patients? EM: I feel a person’s health is not just based on biology, that there are a lot of other elements that go into it. Spirituality is an important piece. What someone puts into their bodies and what they do activity wise is obviously important. Stress plays a big role. And I feel like in medicine, as a whole, we’re starting to recognize those things a little bit more. But in general, I don’t think doctors consider the fact that some people might benefit from focusing on a patient’s spirituality as one element of their overall health as opposed to always prescribing a medicine. Live it!: What are the benefits of a patient understanding the root of their ailments over just
coming in for a checkup and ultimately just taking a prescribed medication? EM: I think it’s more empowering for them and it allows them to see they have a role to play in helping themselves get better. I think it’s extremely important for patients to understand they can often be a solution to their ailments. Obviously, that’s not the case for everyone. But a lot of times it’s what they’re doing to themselves that can cause an issue. Live it!: Obviously genes play a large role in a person’s health, but what practices do you believe can help someone feel healthier, both physically and mentally? EM: It’s very patient specific, but I’ll talk a lot about medication or prayer or just journaling. Making sure they have time to themselves. We talk about what the patient enjoys doing, and I’ll ask ‘what do you like to do, what really relaxes you?’ Yoga is a great way to help with ailments, so I’ll mention that as an option, particularly for those with back pain. And I see a lot of patients with back pain. I really stress some kind of movement. If walking is boring for you, it’s imperative you find something else you enjoy. Any step you can make toward increasing your activity level, bettering your diet … that will always help. Live it!: Should M.D.’s be thinking outside the box with how they treat patients? EM: I think so, yes. What works for one doesn’t always work for everybody. So, yes, I do think doctors need to be more open to more natural treatments, chiropractic care, supplements, gluten-free diets and things like that. There’s some truth to all of it.
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If the bra ďŹ ts – Wear it! BY carolYn lange
PhotoGraPhY BY BrIana SanCheZ
I
f the first thing you do when you get home from work is whip off the bra to free the girls from bondage, it might be time for a new bra. Live it! Magazine 15
JILL uLFertS, Women'S aPPareL ConSuLtant and FItter at
BeLLaForma, taLKS aBout the VarIetY oF Bra SIZeS the Store CarrIeS.
the Store handLeS aBout
a doZen dIFFerent BrandS oF BraS.
Besides being uncomfortable, an ill-fitting bra that you’re pulling and tugging at can cause shoulder and back pain, create dents and divots in skin and give a rumpled look to clothing. Finding the right bra starts with being properly measured, according to Jill Ulferts and Paula Pederson, certified bra fitters at Bellaforma Boutique, a storewithin-a-store at Rice Home Medical in Willmar. With years of experience helping women find the right bra for their bodies, Pederson and Ulferts make a bra-fitting experience personal, discreet and enjoyable. Along with helping walk-in customers, the Bellaforma Boutique takes appointments to provide one-on-one attention in a safe and comfortable environment. Bra-fitting parties – popular with bridal groups, mothers-anddaughters and friends – can also be scheduled at the boutique, which provides light non-alcoholic refreshments for the event. Parties are scheduled when the store is not open to the public, to provide extra privacy.
16 Live it! Magazine
Individual and party bra-fittings are provided free of charge. After taking a few quick measurements in the back fitting room, customers will be asked a few questions, including medical issues that could affect how their
said they are able to fit bras for different body shapes. Discovering what it feels like to finally wear a bra that fits well can improve a woman’s appearance, health and self-esteem. “We’ve had women that were brought to tears,”
bras fit. That information, plus a record of which bras each customer tries on and how they fit – or didn’t fit – is kept on file at the store. The boutique carries bra sizes ranging from 32AA to 54M. With knowledge about how sizes run differently for the dozen different brands they carry, and knowing how to “tweak” straps, Pederson
Pederson said. The boutique also carries bras and prosthetics for women who’ve had mastectomies or other breast surgeries, as well as nursing bras, breast pumps and swimwear, along with other women’s clothing and care items. The typical price for a bra at Bellaforma Boutique is $40 to $65.
Did you know? • Use the last set of hooks on a new bra. As it stretches over time, move inward to retain a snug fit. • About 90 percent of the support comes from the band of the bra, and not the straps, cups or underwire. • A typical bra lasts eight months before elastic is worn and unable to provide needed support. • Have at least three bras and rotate through the week. A bra needs 1-2 days rest for the elastic to get back in shape. • Wash a bra after wearing it 3 to 5 times. Handwashing is best, but if a washer is used attach the hooks, place bra in a mesh laundry bag and wash on delicate cycle. Reshape the cups and hang or lay to dry. Source: Bellaforma Boutique
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Do-it! yourself
Arm Knitting is Intriguing BY Jen anFinSon I was intrigued by this “arm knitting phenomenon” right from the get-go. No, I was no knitting pro. Yes, I had knit my mom a bag for Christmas one year. But after I had finished that bag, I decided that knitting just wasn’t for me. However, when a friend asked me to try arm knitting with her, I was on board. I love trying anything new, and I thought it sounded interesting. I came to find out right away that it was quite simple, which made me an instant fan. The instructions that follow are for a double or single cowl, also known as an eternity scarf. Simply find yourself a ball of thick yarn, nothing else required. You can also use thinner yarn and three strands of it as your one strand. The yarn should be at least 25 yards. Sit in a comfortable spot with the ball of yarn out in front of you. Make sure it’s wound in a way that will unwind easily. My favorite YouTube video to watch for simple arm knitting is “Lion Brand quickie arm knit scarf pattern.” Feel free to watch this at any point.
Step 1
B A
c
Begin by measuring out 3 yards of yarn. At the point of 3 yards, make a slip knot. Place that slip knot loop on your wrist. This will actually be your first stitch. We will be knitting 6 stitches per row.
B
A
C
B C
A
D
D
Step 2
Step 3
Cast on your first row of six stitches – you already have your first stitch on your wrist – holding your arm up a bit from where your yarn lays, you will notice a triangle with the yarn, one side being your working yarn (the yarn that will be knit into your scarf) and the other end, being your 2-yard beginning piece of yarn. With your thumb and pointer finger, grab those two sides of the triangle and lay it out on the palm of your hand. You will see that you have four pieces of yarn. Grab the first piece of yarn – the one toward your body – and put it over the third piece of yarn. Grab that third piece of yarn and pull it up, that is your loop you will put on your wrist. After placing it on your wrist tighten it up a bit (you will always use your working yarn to adjust your stitch), making each one the same size, making sure that your loops will come off your wrist. Continue doing this until you have your six stitches. Now we are ready to knit the body of your scarf.
The rest of your scarf will be made up of the stitches that follow. Lay the working yarn over the palm of your hand. Take the first loop closest to your hand and take it off your hand. The piece of yarn laying in your palm is now your new loop that you will put on your opposite hand. You have just knit your first stitch! Adjust your stitch (loop) so it is big enough to come off your hands. Now lay the working yarn again on the palm of your hand and do the same thing, taking the second stitch off and putting the yarn in the palm of your hand on your opposite hand. Do this to all stitches. You will now be going back and forth from right to left hand, adding stitches, for the remainder of your scarf. That’s it!
A
A
E
B
B
Step 5 Step 4 When you have been knitting a while and have some length to your scarf, you will want to decide how long you want your eternity scarf to be. When you are ready to finish your scarf, begin this process by making your first two stitches of a new row. Now take that stitch and put it over the second stitch, taking it off of your hands. Continue by putting on a third stitch, then taking the second stitch over the third and off your hands. Continue with this until you are done taking the six stitches off. Jen Anfinson creates jewelry and other handmade items from her studio in Paynesville, and teaches DIY classes all over the state. For more information on upcoming classes, check out Jen Anfinson Studio on Facebook.
The final step is taking your two finished ends and stitching them together to make an eternity scarf. If you want a simple long scarf, you are now done ( just knot off that last finishing stitch). Take your two ends and lay them out making sure there is no twist in your scarf and have them meet in a circle. With your hands, take the 2 yards of yarn you began with and start stitching it into the ends of your scarf, going from left to right. You can then take the other end of your working yarn and wind it through the other end. When you get close to the end of both pieces of extra yarn you’ve been stitching, you can knot them off.
You now have a beautiful scarf to wear! Enjoy it … and the fact you made it by yourself! Live it! Magazine 19
- Money Matters -
A woman’s guide to health care in retirement SuBmItted BY MattHeW lilleBerg
At any age, health care is a priority. But when you retire, you should probably focus more on health care than ever before. This is especially true for women. For adults aged 65 and over, and for adults aged 65 to 74 and 75 to 84, women were more likely than men to need help with personal care from others. Women also were more likely than men to have fair or poor health.1 That’s why it’s particularly important for women to factor in the cost of health care, including long-term care, as part of their retirement plan. How much you’ll spend on health care during retirement generally depends on a number of variables including when you retire, how long you live, your relative health and the cost of medical care in your area. Another important factor to consider is the availability of Medicare. Generally, you’ll be eligible for Medicare when you reach age 65. But what if you retire at a younger age? You’ll need some way to pay for your health care until Medicare kicks in. Your employer may offer health insurance coverage to its retiring employees, but this is the exception rather than the rule. If your employer doesn’t extend health benefits, you may be able to get insurance coverage through your spouse’s plan. If that’s not an option, you may need to buy a private health insurance policy (which could be costly) or extend your employersponsored coverage through COBRA.
Medicare
As mentioned, most Americans automatically become entitled to Medicare when they turn 65. In fact, if you’re already receiving Social Security benefits when you’re 65, you won’t even have to apply – you’ll be automatically enrolled in Medicare. However, you will have to decide whether you need only Part A coverage (which is premium-free for most retirees) or if you want to also purchase Part B coverage. Part A, commonly referred to as the hospital insurance portion of Medicare, can help pay for your inpatient hospital care, plus home health care and hospice care. Part B helps cover other medical care such as physician services, laboratory tests and physical therapy. You may also choose to enroll in a managed care plan or private fee-for-service plan under Medicare Part C (Medicare Advantage) if you want to pay fewer out-of-pocket health-care costs. And if you don’t already have adequate prescription drug coverage or belong to a Medicare Advantage Plan, you should consider joining a Medicare prescription drug plan offered in your area by a private company or insurer that has been approved by Medicare. Unfortunately, Medicare won’t cover all of your healthrelated expenses. For some types of care, you’ll have to satisfy a deductible and make co-payments. That’s why many retirees purchase a Medigap policy.
Medigap
Unless you can afford to pay out of pocket for the things that Medicare doesn’t cover, including the annual co-payments and deductibles that apply to certain types of services, you may want to buy some type of Medigap policy when you sign up for Medicare Part B. In most states, there are 10 standard Medigap policies available. Each of these policies offers certain basic core benefits, and all but the most basic policy (Plan A) offer various combinations of additional benefits designed to cover what Medicare does not. Although not all Medigap plans are available in every state, you should be able to find a plan that best meets your needs and your budget. When you first enroll in Medicare Part B at age 65 or older, you have a six-month Medigap open enrollment period. During that time, you have a right to buy the Medigap policy of your choice from a private insurance company, regardless of any health problems you may have. The company cannot refuse you a policy or charge you more than other open enrollment applicants.
Long-term care
Because women tend to live longer than men, they are at a higher risk of needing long-term care. And on average, women need care over a longer time (3.7 years) than men (2.2 years).2 With a longer life expectancy and a greater likelihood of needing long-term care, women often must confront their longterm care needs without the help of their spouse or possibly other family members. Long-term care can be expensive. An important part of planning is deciding how to pay for these services.
Other health-care factors to consider
It’s clear that health care is an important factor in retirement planning. Here are some tips to consider: · Evaluate your present health and project your future medical needs. Considering your family’s health history may help you determine the type of care you might need in later years. · Don’t presume Medicare and Medigap insurance will cover all your expenses. For example, Medicare (Parts A and B) does not cover the cost of routine eye exams, most eyeglasses or contact lenses, or routine hearing exams or hearing aids. Include potential out-of-pocket costs in your plan. · Even if you have Medicare and Medigap insurance, there are premiums, deductibles, and co-payments to consider. You may have already begun saving for your retirement, or you could be retired already, but if you fail to include the cost of health care as a retirement expense, you’re likely to find that health-care costs can sap retirement income in a hurry, potentially leaving you financially strapped.
Sources 1 2 3
U.S. Centers for Disease Control and Prevention, National Health Interview Survey, Released 11/15 U.S. Department of Health and Human Services website, “How Much Care Will You Need?” U.S. Department of Health and Human Services website, “Services & Providers”
Health care in retirement can be an expensive proposition. How much you’ll spend on health care during your retirement generally depends on a number of factors, including when you retire, how long you live, your relative health, and the cost of medical care in your area.
20 Live it! Magazine
Prepared by Broadridge Investor Communication Solutions, Inc. for Matthew Lilleberg, a financial adviser with C&A Financial Advisors in Willmar.
- Read it! -
Homework help BY SYrena Maranell
With school back in session, don’t forget the Willmar Public Library is a great place for homework help. The library offers the Study Center on Mondays and Thursdays from 5 to 7 p.m. Students can meet in the library’s conference room for a quiet place to study and do homework. Tutors may also be available, call ahead to find out. iPads are available to use alongside tutors, and laptops can be checked out to those 16 years of age or older. Do you use elm4you.org? This is an awesome resource for students of all ages. ELM (Electronic Library for Minnesota) is a collection of more than 40 library databases that contain hundreds of thousands of trustworthy encyclopedia, magazine, journal and newspaper articles, plus images, video and primary sources. ELM gives Minnesota residents online access to eBooks, ACT and GED practice tests, a resume and cover letter builder, and so much more. ELM provides information on a vast array of topics, including consumer information, arts and humanities, current events, health, science, social science, The Library is currently seeking volunteers for the Study Center. If you would like to be a tutor, please contact Emily Sovell at 320-235-3162 or email emily.sovell@ pioneerland.lib.mn.us.
Syrena Maranell is the Adult Services Librarian at the Willmar Public Library. For more information on these audiobooks, swing by the Willmar Public Library. The librarians are there to help you find your new favorite author. Check out the library’s blog at turningpages.areavoices.
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politics, business and more. If you need help getting started on a research project, there is a Research Project Calculator to guide you. So … why should you use ELM? • Convenient ELM is your source for information. Get access to what you need, right at your fingertips. • Thorough ELM resources are loaded with thousands of encyclopedia, magazine, journal and newspaper articles, plus multimedia, primary sources and more. • Accurate Pinpoint the information you want. Fast. No more wading through thousands of Internet search engine results. • Accessible ELM is available online all the time. Minnesota residents can access ELM 24 hours a day, 7 days a week from your local library, school media center, home or work. • Reliable Information is from reputable and respected sources. No more wondering if what you’re looking at is quality information.
- Life Happens -
Pamper yourself too BY claUdette larSon, licSW
When I tell women they have to practice some form of self-care, they look at me as if I’ve asked them to take a vacation by themselves for two weeks to Europe. In other words – impossible – but a really great idea! I get it. You’re lucky if you have time to shower, brush your teeth and comb your hair some days. Here is the truth: if you don’t bend, you’ll break. Practicing some type of self-care to destress and “re-fill your bucket” does not have to be a complete time-out. It can be small ways you give back to yourself every day. Some suggestions I have given to clients include listening to free, guided imagery/relaxation videos on Youtube. com as you fall asleep at night, buying yourself some lavender soap or spraying your pillow with lavender scented spray before bed, writing three short positive affirmations about yourself and keeping
I’ll admit it. I have a bias. I think women are amazing. Why else were we chosen to carry and bring life into the world? We are inherently capable. As the old jingle sang, “We can bring home the bacon, and fry it up in a pan!” and nowadays we can jump on Pinterest and find 100 different recipes for that bacon to amaze our families with our culinary prowess. We are often pushing ourselves to be everything to everyone – our partners, our children, our parents, our employers, our community. We need an extra set of hands to juggle it all. Just thinking about it makes you want to crawl into bed and throw the covers over your head. There is a lot of pressure on women today and anxiety is high. Fatigue, stress and burnout can lead to increased risk of Depression. You cannot be everything to everyone if you are not there for yourself.
them visible so you see them often, buy yourself some dark chocolate candy kisses just for you in your nightstand and let yourself get that latest magazine just this once. And certainly, if life is proving overwhelming and you’re feeling down and need someone to talk to, by all means make an appointment to talk to someone even if you go during your lunch hour. You’ll be surprised how good it will feel. Take care.
Claudette Larson of New London is a licensed independent clinical social worker with 15 years of experience helping individuals, couples and families work on personal growth and real-life solutions.
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- Fitness -
Staying fit is hard work BY Jon HaeFner
As we head into the fall and winter season it’s time to think about taking your workout inside. Whether you join a local CrossFit box, fitness center or exercise at home, there are many options to stay in shape and keep those results you have worked so hard for. Many people want to know the most efficient way to burn fat and build lean muscle. While there is no magic pill to take or one-size-fits-all workout, remember the only way to guarantee results is hard work. End of story. Do not let anyone tell you differently. Nutrition is vital to getting results, but for this column we will focus on exercise ideas. I suggest contacting a registered dietitian (or email me) if you have specific nutritional questions. It’s important to remember that keeping your workouts short and intense will get you better results. We typically focus on a warm up consisting of body-weight type exercises or low impact exercise for 3 to 5 minutes. We then stretch the whole body, but focus on specific muscles being used in the workout. This will take roughly 3 to 5 minutes as well. We then follow with building strength, and then a workout consisting of 12 to 30 minutes, depending on what your goals are or what we have planned for the week. Keeping your workouts varied are paramount to getting results and keeping your body from adapting to repetition. Sets and reps of movement should vary often. If any of this is foreign to you, feel free to stop by and watch a class to fully understand how to implement this in your routine. Here are a few examples of a workout for home: Warm up: 20 air squats 10 push-ups 20 sit-ups 10 burpees Stretch: Shoulder circles Toe touches Squat holds for 30 seconds Iron cross Scorpions Papas stretch Workout: As many rounds as possible in 12 minutes 20 box step-ups (use a chair or ottoman)
20 shoulder presses 10 jumping lunges 10 butterfly sit-ups Cool down: Stretches and or foam rolling (keep this under 3 minutes) Another example with light weights Warm up: 40 jump ropes Stair jogs 4 times or jog in place with high knees 40 flutter kicks 40 lunges Stretch: Full body consisting of windmills, toe touches standings and sitting, lateral lunges, downward dog and hip rocking. Workout: 21-15-9 (21 of each exercise then 15 of each, etc.) Dumbbell thrusters Burpees Cool down of stretches and indoor walking There are many workouts that can be done utilizing your body weight and a jump rope. Other simple cost-effective tools that can give you a great workout include dumbbells, barbell and light weights, bands and pull-up bar. You don’t need to spend a lot of money to stay in shape. If you are having a hard time staying or getting motivated, join a local CrossFit box or 24hour gym and utilize a coach. Be sure the coach is knowledgeable and can make sure you are not put in a platoon to get hurt or overdue your programming. If you have to overcome an injury it will put you back and hinder your progress. Remember to compare yourself to the person in the mirror. The progress you make is dependent upon the time you put in. Work hard. Eat smart. Make good choices and watch your results skyrocket. As we say often, “conquer your fear” This simply means get out of your comfort zone and make yourself a better you. Dr. Jon Haefner is a Doctor of Chiropractic, Board Certified in Acupuncture and Nutrition, owner of Meridian Disc Institute, owner or crossfit Attila and Total Fitness. Email at drjonhaefner@yahoo. com or call 320-214-0044.
Live it! Magazine 23
Eat it!
Grains warm the soul BY anne Polta Anne Polta may be reached at apolta@wctrib.com or follow her on Twitter @AnnePolta
Whole grains are great fare year round, but as daylight wanes and the weather grows colder, they grow especially appealing for their hearty, warm-the-soul qualities.
I
n recent years whole grains have risen to new heights of popularity. They’re high in fiber, low in fat and packed with vitamins and minerals, making them a healthful choice for your plate. The rediscovery of ancient grains such as millet, quinoa, kamut and farro has introduced a smorgasbord of textures and flavors to enhance any menu, from breakfast cereal to dinnertime main course If you’re a novice in the world of whole grains, consider starting with an easy grain -- one that’s simple to prepare and readily available in most stores. It just might open the door to new adventures with one of civilization’s most basic and varied forms of food. 24 Live it! Magazine
Live it! Magazine 25
Grain Glossary Amaranth. Native to Mexico
and South America, amaranth was cultivated by the Aztecs. It actually is an edible flower seed rather than a true cereal grain, but it has a similar nutrition profile to the traditional grains -- high in protein and fiber and low in fat. It stays crunchy after cooking.
Barley. Barley is surpassed
only by wheat, rice and corn as one of the world’s leading food crops. Of all the whole grains, it ranks highest in fiber. It’s highly versatile, lending itself to dishes ranging from barley porridge to barley-flour cookies.
Millet. Millet isn’t one grain but an entire family of grains -- for example, pearl millet and proso millet. Millets are grown and eaten worldwide and are one of the leading staple grains in India. It can be cooked in its natural form or ground and used as a flour. It comes in an array of colors and has a delicate flavor enhanced by toasting the dry grains before cooking. Oats. Oat crops flourish in cooler,
Farro. Also known as emmer, farro comes from an ancient strain of wheat that was one of the first cereals domesticated in the Fertile Crescent. The development of modern higher-yielding wheat strains eventually pushed it out of favor but it has been making a comeback as a gourmet specialty. Kamut. Kamut, or Khorasan grain, derives from an heirloom wheat once grown in Egypt. Modern Kamut (the word is Egyptian for “wheat”) has a rich buttery taste and is grown in the U.S. on organic farms.
rainy climates, which is why they historically have been associated with Scotland and Ireland. In the U.S. oats are most commonly consumed as a breakfast cereal.
Quinoa. Botanically, quinoa
isn’t a grain at all; it’s a pseudograin related to beets, chards and spinach. Native to the Andes, it almost disappeared before being rediscovered in the 1970s and going mainstream. To pronounce it correctly, say KEEN-wah.
Source: Whole Grains Council
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Teff. Until recently teff was mostly unknown outside of India, Ethiopia and Australia. Teff grains are tiny and impart a molasseslike flavor to porridges and baked goods. It is a staple grain in the Horn of Africa, where it is used as the main ingredient in injera, or flatbread.
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BAKED BARLEY CASSEROLE
Barley is often underrated. When it puts in an appearance at the table, it’s usually in a supporting role in a soup or stew. This casserole puts barley front and center as the star. It works equally well as a side dish or as an entree for a vegetarian meal. As a bonus, this freezes well. 1/2 cup sliced fresh mushrooms 1/2 cup sliced green onions, including green tops 5 tablespoons unsalted butter 1 cup uncooked pearl barley 1/4 cup fresh chopped parsley 2 to 3 cups chicken broth 1/2 cup pine nuts Salt and pepper to taste In large skillet, melt the butter. Add sliced mushrooms and green onions and saute until soft. Add barley and cook until golden. Transfer mixture to 2-quart ovenproof casserole and stir in parsley and 1 cup chicken broth. Bake covered at 350 degrees F. for 30 minutes. Stir in pine nuts and 1 cup chicken broth. Continue to bake, uncovered, for 40 minutes or until barley is tender, adding more chicken broth if necessary. Season to taste with salt and pepper.
WILD RICE CHOWDER
Technically speaking, wild rice is neither rice nor a grain. It comes from the seeds of a handful of North American marsh grass species native to the Great Lakes area. With its grain-like texture and nutty flavor, however, wild rice is an excellent stand-in for other grains in casseroles, breads and even waffles. Here, it comes together with an array of ingredients to make a creamy soup. 2 tablespoons butter 1 onion, chopped 4 ounces smoked ham, chopped 1 carrot, peeled and chopped 1â…“ cups wild rice 7 cups chicken broth 1 bay leaf 1/2 cup whipping cream Melt butter in heavy large saucepan over medium heat. Add onion, ham and carrot and saute until vegetables begin to soften, about 10 minutes. Add rice and stir to coat. Add chicken broth and bay leaf and simmer until rice is very tender, stirring occasionally, about one hour. Stir in cream. Puree 2 cups of soup mixture in blender and return to the pan. Bring back to simmer until heated through. Season with salt and pepper to taste. Serves 8. Live it! Magazine 27
- Spirits -
There is a reason BY ron SKJong To use a play on words, “For Everything There Is A Reason.” Everything you or I do we justify, rationalize or excuse in some way. We are very good at trying to support our lifestyles and within limits, that’s okay. So again – For Everything There Is A Reason – but within that sense of reason, there needs to be ... limits. In case you don’t know it, I enjoy alcoholic beverages – beer, spirits and especially wine. But I learned a long time ago the reason I liked these beverages was because of their various tastes. However, one can over imbibe and that’s when reason needs to guides us. We should all strive for a healthy lifestyle and maintain it through our physical exercise regimen, through our mindful food intake and, last but not least, through the amount of alcohol we drink. Drinking alcoholic beverages brings us face to face with calories and we should watch our caloric intake, right? A regular 12-ounce beer contains an average of 147 calories and a lite beer has between 65 and 100 calories. A mimosa cocktail has a refreshingly low 90 calories, an Old Fashion has about 120 calories and a Tequila Sunrise brings home over 200 calories. When you ask for a sweeter, sugar-loaded or syrup-filled cocktail, you can easily be drinking over 400 calories in one drink. Also, the usual amount of hard liquor in a cocktail is about 1½ ounces – the higher the proof, the higher the calorie count. Wines have their good guys and bad guys, too. If you want a low calorie wine (under 100 calories per fiveounce serving), stay with a Pinot Grigio or a Riesling. he heavier whites – for example a chardonnay or a moscato – will easily increase the calorie count by around 25 percent. Red wines average between 110 to130 calories per fiveounce serving but because they contain both heart-healthy polyphenols (an antioxidant) and resveratrol (helps control your blood sugar levels), they are cautiously better for
28 Live it! Magazine
you. I say cautiously because the big elephant within our drinking habits is the amount of alcohol we consume. Many of us can tell personal stories about drinking too much alcohol at one time – no need to go there, correct? The real key to consuming alcoholic drinks is to drink them in moderation. All things in moderation! For women, that moderate level of consumption means one alcoholic drink per day – one beer, one glass of wine or one cocktail. Men should follow the guideline of no more than two alcoholic drinks per day. I want to continue enjoying the tastes of beers, cocktails and wines. If you enjoy them, it’s my wish for you to continue consuming your favorite beverage. Let’s try to keep in mind that a healthy lifestyle demands our continued attention and the amount of food and alcohol we consume does make a difference to us, our families and our friends. As was mentioned, I am sincerely into wines and take great pleasure in seeing, smelling, sipping and savoring them. A few years ago I tasted my first Edna Valley Cabernet Sauvignon and found a match made in wine heaven. There is something about that wine’s soft fruity aroma, its medium body and gentle cherry taste leading to a nice dry finish that never fails to satisfy me. As much as I could sit down and drink the entire bottle in one session, I don’t. Two glasses are enough and then I have the anticipation of another glass tomorrow! The parameters noted above are tough, but remember we drink a beverage because we like the taste of it. Therefore, whether we are enjoying a Hinterland Marquette Reserve, a Glacial Ridge Twyla Eulenspiegel, a Foxhole Amarillo IPA or a Goat Ridge New London Amber Ale, maybe our mantra should be: Slow down, smell the roses and understand the reason for everything. As always, eat and drink in moderation but laugh with reckless abandon! Cheers!
Ron Skjong writes primarily about the wonderful world of wine but likes to explore various spirits and beers, too. He is married and has four grown children. While stationed in Germany, he was introduced to German wines and from that introduction, a lifelong pursuit developed to find that perfect bottle of wine.
Checkit!Out
What’s happenin’ ? October-November 2016
Music concerts and more Elmo Wick
To list your event, email liveit@wctrib.com
Roger Kodet Quartet
Oct. 9 Willmar, 4 to 5 p.m., Willmar Community Center; free concert of fiddle tunes by Sunburg area fiddler.
Oct. 23 Willmar, 1:30 to 3 p.m., Willmar Community Center; free concert of ballroom-era music for your dancing and listening pleasure.
Great Times Band
Continental Ballet
Oct. 13 Willmar, 6 p.m., Jazz-N-Java; free concert by the Great Times Band; free admission.
Oct. 23 Dawson, 3 p.m., Memorial Auditorium; Continental Ballet presents “Cinderella.”
Gay Nineties
Oct. 28, Nov. 12 Willmar, 7:30 p.m., The Barn Theatre, 321 Fourth St. S.W., downtown; Galactic Cowboy Orchestra on Oct. 28 and George Maurer on Nov. 12.
Oct. 14 Willmar, 7 p.m., Willmar Community Center; free concert of the barbershop quartet with “I Met Her in a Village Dance Hall.”
Mikko Cowdery Oct. 15, Nov. 12, Dec. 3 Willmar, 1:30 to 3 p.m., Willmar Community Center; free concert of pop tunes of the ’40s and ’50s, traditional Irish pub songs, and sing-a-long.
Jazz Quartet Oct. 16 Willmar, 1:30 to 3 p.m., Willmar Community Center; free concert by the intergenerational jazz group Rob Boyd.
West Central Singers Oct. 16 Willmar, 4 p.m., Vinje Lutheran Church; the West Central Singers present “A Festival of Hymns, Soli deo Gloria.”
Dyer and Dale Oct. 22, Nov. 19 Willmar, 1:30 p.m., Willmar Community Center; free concert by Jim Dyer and Julie Dale.
Live It Up Downtown
Wendell Nash Oct. 30 Willmar, 1:30 to 3 p.m., Willmar Community Center; free concert of vocal and instrumental music.
Willmar Area Symphonic Orchestra Nov. 5 Willmar, 7 p.m., WEAC; fall concert of “Poetry in Music.”
Rice Health Foundation Nov. 12 Willmar, 9 a.m. to 2 p.m., Willmar Conference Center; the Rice Health Foundation presents “Casino Royale,” a luncheon and table setting review.
Prairie Winds Concert Band Nov. 20 Willmar, 2 p.m., WEAC; Prairie Winds Concert Band presents a fall concert.
Lucky Dogs Nov. 27 Willmar, 1:30 to 3 p.m., Willmar Community Center; free concert of soft rock music.
Misc. Mid-Week Farmers Market Every Wednesday through Oct. 26 Willmar, noon to 5:30 p.m., Kandi Mall Southeast parking lot, high-quality produce available that is grown within 100 miles of Willmar.
Arts/Drama Children’s Theatre Oct. 13-16 Willmar, 7:30 p.m., Oct. 13-15; 2 p.m. Oct. 16, The Barn Theatre, the Children’s Theatre presents “Sideways Stories from Wayside School.”
The Barn Theatre Nov.11 Willmar, 2 and 7:30 p.m., The Barn Theatre, 321 Fourth St. S.W., downtown; The Barn presents “The Wall: A Pilgrimage”; 320-235-9500.
The Barn Theatre Nov. 16-20, 25-27 Willmar, 7:30 p.m. Nov. 16-19, 25-26; 2 p.m., Nov. 20 and 27, The Barn Theatre, 321 Fourth St. S.W., downtown; “A Mostly Minnesota Christmas”; 320-235-9500.
Dances Julie Lee Oct. 16 Glenwood, 4 to 8 p.m., Lakeside Ballroom; summer dances open to all, music by Julie Lee White Rose Band.
Barn Dance Oct. 29, Nov. 26 Willmar, 2:30 to 4 p.m., Willmar Community Center; instructor and caller Maggie Harp, learn and dance the Virginia Reel and more; no experience needs, all ages, kids through adults, free.
Live it! Magazine 29
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“A Mostly Minnesota Christmas” Nov. 16-20, 25-27; 7:30 p.m. showtime, 2 p.m. matinee on Sundays; $10 for students, $20 for adults. Reserve your seat today! Coming in February: “9 to 5: The Musical” 320.235.9500 321 4th St SW, Willmar TheBarnTheatre.com
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