A publication of Southern Lakes Newspapers • Spring 2018
HEALTHY
Lifestyles
• FIND TIME FOR FITNESS • TIPS FOR ALLERGY SUFFERERS • MAKE HEALTHY FOOD CHOICES
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HEALTHY LIFESTYLES
Spring 2018
When John Vanderheyden suffered a heart attack, the Hendricks Family Heart Hospital was there to provide the high quality care he needed to survive and return to the life he loves. Delivering top quality care with leading edge technology is what the highly-trained experts at the Heart Hospital do each and every day.
Learn more and watch the Vanderheyden’s story at BeloitHealthSystem.org
Hendricks Family Heart Hospital 1969 W. Hart Rd., Beloit, WI 53511 309267
Spring 2018
HEALTHY LIFESTYLES
Page 3
In lieu of traditional date nights, couples looking to find time to exercise can enroll in classes at the gym or exercise together when they would otherwise be dining out.
FILE PHOTO Healthy Lifestyles
Many adults admit to having little or no time to exercise, and statistics support the notion that men and women simply aren’t exercising enough. According to the National Center for Health Statistics, only 21 percent of adults ages 18 and older met the physical activity guidelines for aerobic and muscle-strengthening activity. The World Health Organization recommends that healthy adults between the ages of 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, while also performing muscle-strengthening activities involving the major muscle groups at least two days per week. Commitments to work and family can make it hard to find time to visit the gym or exercise at home. But the benefits of regular exercise are so substantial that even the busiest adults should make concerted efforts to find time to exercise. The following are a handful of ways to do just that.
EMBRACE MULTITASKING Many professionals are adept at multitasking in the office, and those same skills can be applied when trying to find time for exercise. Instead of plopping down on the couch to watch television, bring a tablet to the gym or the basement and stream a favorite show while on the treadmill or the elliptical. When running errands around town, ride a bicycle or walk instead of driving.
CUT DOWN ON SCREEN TIME A 2016 report from The Nielsen Company revealed that the average adult in the United States spent more than 10 hours each day consuming media. That includes time spent using smartphones, tablets, personal computers and other devices. By reducing that screen time by just one hour per day, adults can create enough free time to meet the WHO-recommended exercise requirements.
MAKE IT A GROUP EFFORT Involving others can make it easier for adults to find time to exercise. Instead of hosting work meetings in a conference room, take the meeting outside, walking around the office complex while discussing projects rather than sitting stationary around a conference table. At home, take the family along to the gym or go for nightly postdinner walks around the neighborhood instead of retiring to the living room to watch television.
REDEFINE DATE NIGHT Adults who can’t find time for exercise during the week can redefine date night with their significant others. Instead of patronizing a local restaurant on Friday or Saturday night, enroll in a fitness class together. Parents still can hire baby-sitters to look after their youngsters while they go burn calories instead of packing them on at
METRO CREATIVE
HOW TO FIND TIME FOR
local eateries. Finding time to exercise can be difficult for busy adults. But those committed to getting healthier can find ways to do so even when their schedules are booked.
HEALTHY
Spring 2018
Lifestyles
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Making HEALTHY choices
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HEALTHY LIFESTYLES
Spring 2018
Three formerly misunderstood foods now a part of a well-balanced diet Throughout history, misconceptions, misinformation and popular culture have influenced Americans’ eating habits. Many foods that were previously eaten daily are now considered unhealthy. Conversely, some foods that were thought to be “bad for you” are now considered nutritious. “Nutrition is exciting. Just about every day there is new research about how certain foods work in our body,” says registered dietitian and nutritionist Dawn Jackson Blatner. “Over time as research is done, foods that were once considered unhealthy can be found to actually play a key role in healthy diets.” What historically “unhealthy” foods are now considered wholesome? Blatner provides some examples:
EGGS Shunned for many years, eggs were believed to be bad for heart health due to high cholesterol levels. However, numerous studies have shown that intake of dietary cholesterol has little influence on blood cholesterol levels. In fact, the Harvard School of Public Health states that the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet – not the amount of cholesterol you take in from food. Today, eggs are part of a healthy diet – so much so that recently the country’s leading weight loss service announced that eggs are now included on its zero points list. Keep in mind, though, that not all eggs are created equal. When shopping for eggs, look for Eggland’s Best eggs, which have significantly more nutrition than ordinary eggs. “Many health and nutrition organizations are finally recognizing eggs for the nutrient powerhouse they are,” says Blatner. “Eggland’s Best eggs have six times more vitamin D, more than double the omega-3s and more than double the
vitamin B12 of ordinary eggs, making them the best egg option to maximize your nutritional intake.”
NUTS
Snacking on nuts today is typically considered a healthy way to keep hunger pangs at bay, but it wasn’t always that way. Nuts used to have a bad reputation for being high in fat and calories and were often avoided, especially for people who wanted to lose weight. Today, many nuts are considered the ideal nutritious snack because they contain heart-healthy monounsaturated fats. For example, the versatile almond is relatively low in calories when compared to other nuts and has more calcium than other varieties, according to Health.com. Plus, almonds are rich in fiber and vitamin E, an important antioxidant. “Nuts can make a great snack or wonderful addition to recipes,” says Blatner. “The one thing to be mindful of is sodium intake. Opt for raw nuts or dryroasted varieties. These are minimally processed and typically won’t contain the salt and oils you’ll find in other varieties.”
Eating healthy starts at home. Cooking from scratch with fresh vegetables and lean proteins, including eggs, will help keep the calorie count in check.
CARBOHYDRATES
Due to empty calories and low nutritional value, cutting carbs has been at the heart of diet fads for decades. The problem with this is that it assumes all carbs are equal, which is false. “The important thing to realize is there are high-quality and low-quality carbs,” says Blatner. “Instead of shaming all carbs, focus on high-quality sources of carbohydrates that fuel the body and give you energy – skip the refined grains like white bread and focus on whole grains.” Want to try a recipe that uses some of these formerly misunderstood foods? Blatner shares one of her favorites.
Eggland’s Best Spinach and Avocado Egg Sushi
FILE PHOTO Healthy Lifestyles
Makes two servings
INGREDIENTS:
• 2 Eggland’s Best eggs (large) • 1 tablespoon milk • 1 dash of salt • 1 dash of ground black pepper • 1 large whole-wheat tortilla (12inch) • 1/2 avocado (mashed) • 1-cup fresh baby spinach
FOR THE SPICY SAUCE:
Mix 2 tablespoons plain Greek yogurt, 1 tablespoon Sriracha (or other hot sauce) and 1 teaspoon milk in a small bowl.
DIRECTIONS:
Coat a 10-inch nonstick pan with cooking spray and heat on mediumlow heat. In a bowl, whisk together eggs and
milk and season with salt and pepper. Pour egg mixture into pan and cover with a lid. Do not scramble. Cook until set (about 3-4 minutes), flip and finish cooking (about 1-2 minutes). Lay tortilla flat and spread with avocado, leaving a 2-inch border around the edges. When eggs are finished cooking, place in the center of the tortilla and top with spinach. Start at one end and roll tightly, but gently. Coat the same skillet with nonstick spray and warm on medium-high heat. Place roll seam-side down on skillet and brown slightly on both sides. Remove and allow to rest for 1-2 minutes. Using a serrated knife, slice 1-inch pieces, drizzle with spicy sauce and serve with chopsticks. (BPT)
Spring 2018
HEALTHY LIFESTYLES
Page 5
While spring carries its own concerns for allergy sufferers everywhere, there is relief. Now is the perfect time to set plans in place to help ease your allergy symptoms before they begin.
! o o h c h A FILE PHOTO Healthy Lifestyles
FIVE TIPS TO KEEP ALLERGY SUFFERERS FROM DREADING SPRING
F
rom flowers poking through the ground to ditching heavy winter parkas, it’s easy to look forward to spring. Unless, of course, you have allergies. Then the path to warmer weather and additional daylight could be marked with watery eyes, sneezing and a runny nose. Makes it hard to be excited, right? It doesn’t have to. “People think they’re doing everything they can to battle spring allergies,” says allergist Dr. Bradley Chipps, president of the American College of Allergy, Asthma and Immunology (ACAAI). “But many still find themselves under siege from pollen and other allergens that appear once the weather starts to warm up. What they don’t realize is that by following a few simple rules they can make life a lot more pleasant and their allergies more bearable.” As you start your spring allergy planning, keep these five tips from
ACAAI in mind. Use them and your spring will be filled with flowers and breezes, not coughing and sneezes.
It may not only be allergies In some cases the symptoms you are experiencing may not be caused by allergies alone but by another complication such as asthma. Research shows twothirds of people with asthma also suffer from allergies, making symptoms worse during the spring season. If your symptoms include a persistent cough or feeling winded quickly, asthma could be the cause of your trouble. If this sounds familiar, consult your allergist. Your allergist can help identify the source of your asthma and help treat your allergies to manage your symptoms.
Take a deep dive for spring cleaning
Spring cleaning is a must for many
people, but if you suffer from allergies, it’s even more important. Clearing dust and cobwebs can ease your sneezing, but for better results, roll up your sleeves and give your home a deep scrub. A thorough cleaning can eliminate allergens such as dust mites and mold and clear the air.
Start your relief early on
Don’t wait for your eyes to begin watering before taking your allergy medicine. Start your medications at least two weeks before the season begins, and they will already be in your system when you really need it.
Clean your air effectively
When looking for support to clean the air in your home, don’t choose an ionic air filter. These filters require more airflow to operate properly than most homes are able to provide. Instead choose a HEPA room air cleaner rated with a Clean Air Delivery Rate. If you have central air, change your
filters every three months and use filters with a MERV rating of 11 or 12 to keep your air as clean as possible.
Resist the urge to breathe in fresh air
After months cooped up indoors, you want a fresh breeze, but before you open your windows, beware. Opening windows allows pollen and other debris into your home where they can settle in your carpet or upholstery. As hard as it can be, you’re better off keeping your windows closed during peak allergy season. Use your air conditioning to regulate your home’s temperature instead. For people with allergies, spring’s annual arrival feels like a mixed blessing. By using the tips above, you can ensure that you have everything you need to make spring great. And you’ll do so with less of the coughing and sneezing that can go with it.
(BPT)
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HEALTHY LIFESTYLES
Spring 2018
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HEALTHY LIFESTYLES
Page 7
FILL YOUR WORLD WITH
THE HEALTH BENEFITS OF SINGING A TUNE
A
person need not be auditioning for the next season of “American Idol” or “The Voice” to start belting out a favorite tune. According to the singing advocacy group Chorus America, more than 32 million American adults sing regularly in groups nationwide. Millions of children enjoy music education as part of their school curriculum as well. Although many people may restrict their singing to the shower or when no one is around to hear them, there are some surprising health benefits of singing frequently — and encouraging others to do so as well.
Singing and stress
Scientists say that singing can have a calming but energizing effect on people. Singing can help tame stress but also lift the spirits. Singing is a natural antidepressant. According to information published in Time magazine, singing may release endorphins associated with feelings of pleasure as well as stimulate the release of oxytocin, a hormone that is found to alleviate anxiety and stress. Prevention magazine notes that choir singers, who often report feeling happy and free of significant anxiety, may notice their moods improving when they start to sing.
Singing and immune system function
Singing can be a form of exercise that
works the lungs and other parts of the body required to project one’s voice. Singing may lead to a stronger diaphragm and stimulation of circulation due to the greater amount of oxygen needed to carry a tune. Research conducted at the University of Frankfurt found that professional choir members who had their blood tested before and after an hourlong rehearsal displayed a greater amount of antibodies called immunoglobulin A after the rehearsal. These increases were not found in the choir members who simply listened to music. In the study, titled “Singing modulates mood, stress, cortisol, cytokine and neuropeptide activity in cancer patients and carers,” researchers found higher levels of cytokines present in the blood of those who sung for an hour in a choir and lower levels of the stress hormone cortisol.
Singing and memory
Singing may help improve mental alertness by delivering more oxygenated blood to the brain. For those with dementia, singing can improve concentration and memory recollection. The Alzheimer’s Society has a Singing for the Brain program to help people with dementia maintain their memories.
FILE PHOTO Healthy Lifestyles
Singing can boost confidence, improve mental function, help with immune response and be a form of cardiovascular exercise.
semiprofessional singers and non-singers indicated that singers scored lower on the snoring scale. Singing strengthens muscles in the airway that can help reduce snoring. Furthermore, the breathing required to sustain a song may help improve lung function and reduce symptoms of mild asthma.
Singing and social connections Singing with a group can reduce loneliness by bringing together likeminded people engaged in the same activity. Websites like ChoirPlace.com can help people find choir groups near them.
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Singing and snoring
Singing may help alleviate snoring. A 2008 study published in the journal Sleep Breath found that the prevalence and severity of snoring among
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HEALTHY LIFESTYLES
Spring 2018
Five effective ways to alleviate stress
Exercise
The American Psychological Association says research continues to confirm the benefits of exercise in regard to combating stress. Regular exercise has long-term benefits, but even a 20-minute exercise session during a stressful time can produce an immediate effect that lasts a few hours.
Deep breathing
Mindful breathing can be effective and only takes 10 minutes. Men and women battling stress can sit in a comfortable position with their eyes closed and imagine themselves in a relaxing place while slowly breathing in and out.
Take a break
Removing oneself from a stressful situation for a little while can be helpful. A brief break of 15 to 20 minutes can provide a sense of calm.
Cognitive-behavioral therapy
Harvard Medical School defines cognitive-behavioral therapy, or CBT, as a process of changing unhealthy thinking in order to change emotions. Therapists will identify negative thinking patterns and help patients learn to automatically replace them with healthy or positive thoughts.
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Stress affects everyone at some point in their lives and does not discriminate based on gender, nationality, ethnicity, economic status or age. The American Institute of Stress says job-related stress costs businesses millions of dollars each year due to unanticipated absences. In fact, work is the foremost source of stress for many adults. Although not all stress is bad and stress responses can motivate people to perform more effectively, repeated stress is a problem. The National Institute of Mental Health says routine stress that becomes chronic can suppress immune system functions, disrupt digestion, adversely affect sleep and cause abnormal changes in reproductive systems. People who have chronic stress are often prone to frequent and severe viral infections, like colds and the flu. Repetitive stress may be the most difficult to recognize because it often becomes a part of daily life. Managing stress and anxiety involves finding techniques that work for each individual. While not every approach works for everyone, the following are five effective means to managing stress.
Support network
Simply having someone to talk to can help tame stress. People should surround themselves with others they trust who are good listeners. These can be friends, family members or professional therapists. Talking oneself through stressful situations can provide relief. Stress is a growing problem that can adversely affect one’s health in various ways. Relieving stress involves identifying the stressor and taking a proactive approach before symptoms of stress worsen.
FILE PHOTO Healthy Lifestyles
Prolonged stress can take a toll on the body.
Smart choices start here. Turn healthy eating into a healthy lifestyle.
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Spring 2018
HEALTHY LIFESTYLES
Page 9
Four simple steps can help put you on the road to a healthier, happier life.
Get moving
FILE PHOTO Healthy Lifestyles
HOW TO CARE ABOUT BEING YOUR BEST According to the World Health Organization, 60 percent to 85 percent of the population worldwide does not engage in enough activity, making physical inactivity the fourth-leading risk factor for global mortality. With many spending hours commuting and sitting at their desks and moving less, more people are putting their health at risk for weight gain, muscle loss, weak bones, poor blood circulation and inflammation that can lead to heart disease, high blood pressure, stroke and increased feelings of depression. Any amount of physical activity is beneficial, according to the Centers for Disease Control. Ideally, though, adults should do at least 2.5 hours of moderate-intensity physical activity (such as walking), 1 hour and 15 minutes of vigorous-intensity or a combination of both each week.
Helpful hints To help you live a healthier, happier, more active lifestyle, former Olympic runner, personal trainer and current vice president of Worldwide Sports and Fitness at Herbalife Nutrition, Samantha Clayton offers this reminder to CARE.: • Create specific and achievable goals and resolutions. Remember, this is a lifestyle change that can lead to sustainable, lasting results. “Crash diets” and gym overload are temporary and not sustainable long term For example, if your goal is to start running, don’t shoot for a marathon right away. Start with short jogs and challenge yourself by signing up for a 5K, 10K and so on. The incremental successes will build your physical strength, your endurance and confidence. Remember to celebrate your achievements.
• Activate your social networks to help you achieve your goals. Surrounding yourself with like-minded people can help you stay on track. At Herbalife Nutrition Clubs, for example, people come together to improve their health, fitness and well-being, all while benefiting from a supportive community that provides encouragement and guidance. • Resolve to take action by making little lifestyle changes. It takes three weeks to make a habit, so start with something you know you can achieve. Add fruits and vegetables to every meal, go for a walk, take the stairs instead of the elevator, park your car farther from the door and walk. • Eat balanced meals that include fruits and vegetables, whole grains and proteins that will help maintain energy and curb appetite. Many people find that an easy way to jump-start their diet is to replace two meals with a meal replacement shake
or bar, such as Herbalife Nutrition Formula 1, then have a calorie-controlled, healthy entrée as their third meal, with extra veggies and salad on the side.
How to get started
Weight management is a result of balanced nutrition and exercise. Free video tutorials of exercises you can do at home, in the office or on the road are available at www.Herbalife.com. There you will find Clayton and other fitness experts demonstrating exercise routines that are from five to 15 minutes long. You also will find recipes for nutritious, balanced meals. Whether you’re new to exercise or are training for the next bodybuilding competition, the exercise video library caters to your goals and aims to help you achieve a healthier and happier life.
(NAPS)
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HEALTHY LIFESTYLES
Spring 2018
Five ways to support your child and address issues at school Children and teens experience some of the most important moments of their lives at school. It’s where they spend two-thirds of their waking hours. Of course, school can be stressful, too – and not just because of pop quizzes and science projects. “Stress isn’t the same for all children, and it impacts every one differently,” said Dr. Cheryl S. Al-Mateen, medical director of the Virginia Treatment Center for Children. “In fact, in some cases this stress can even be traumatic. If left unnoticed, it can lead to real mental health concerns, including depression, anxiety, self-harm and even substance abuse.” Everyone deserves to feel comfortable talking about mental health – it plays an important role in a child’s overall health. Sometimes, however, topics around mental health can feel overwhelming or confusing for parents. Many may find it difficult to spot the difference between traditional school stress and the possibility of potential trauma. Fortunately, there are many resources available to help. As a start, Dr. Al-Mateen has five recommendations to support parents in understanding school issues, helping children cope and tackling potential problems.
but give your child your undivided attention for 5 to 10 minutes every day. Talk about their friends, teachers and classes. Open yourself to hearing the good and the bad, and ask what they find difficult – like feeling too nervous to talk or being teased for talking too much. These conversations help you identify problems as they arise, teach your child problem-solving skills and reinforce how deeply you care about their well-being.
nothing else, can help watch out for your child during the school day.
Your child may be more open about school if you have frequent conversations about other things as well. Listen without judging, and be ready to engage them in an activity if that makes them more comfortable. Braiding your child’s hair, shooting a few baskets in the driveway or working a puzzle can lead to a great conversation.
Seek help when you need it
Strengthen your lines of communication
Establish a routine at home
Children thrive in stable, consistent environments. Creating a predictable schedule is helpful, if you can, but sometimes that’s just not possible. Make a big family calendar and keep it where everyone can access it. This empowers children to know what’s coming up and helps provide the solid foundation they crave at home. They’ll be better prepared to deal with changes and unexpected situations they may face at school.
How do you know if your child needs help beyond what you or the school can provide? Look for warning signs. For
example, young children may complain about stomachaches and headaches that have no physical explanation. When depressed, a child may say that they’re angry, rather than sad, so listen for both – especially when their eating or sleeping patterns also change dramatically, they seem to have low energy or they aren’t taking pleasure in things they enjoyed before. These may be signs of a larger problem that needs to be addressed immediately with help from mental health professionals. Check in with your child daily and don’t downplay the stress they may feel. Recognizing potential issues quickly can help prevent larger problems down the road. To learn more about the Virginia Treatment Center for Children and to find more resources to support you and your child, visit chrichmond.org/vtcc.
(BPT)
Work with your school
If your child is showing signs of stress that concern you, don’t be afraid to reach out to their teacher(s) or school principal. Your child’s teacher may be able to shed light on what’s causing the stress and, if
Check in about school
It can be difficult in our go-go-go world,
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FILE PHOTO Healthy Lifestyles
Online: Not Available until May 5th, 2018
The school years are exciting, important times for your children, but they can be tough. Talk to them about the little stuff, and they’ll be more apt to tell you about the big stuff.
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11:35a-12:05a 12:10a-12:40p 12:45p-01:15p
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HEALTHY LIFESTYLES
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HEALTHY LIFESTYLES
Spring 2018
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