A publication of Southern Lakes Newspapers • Winter 2022
• Get moving • Fight the flu • Eat healthy
HEALTH &
FITNESS
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HEALTH AND FITNESS
WINTER 2022
Be seen and heard by your OB/GYN
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HEALTH AND FITNESS
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Features to look for in a FITNESS CENTER Fitness
Each January, individuals make New Year’s resolutions that focus on getting fit. Soon afterwards, the phones at area gyms start ringing off the hook with men and women looking to become new members. In fact, according to IHRSA, The Global Health & Fitness Association, 12 percent of all new gym memberships begin in January. Gyms are not one-size-fits-all organizations. Gyms that appeal to some might not appeal to others. The following are some features to consider when looking for a new gym.
COST IHRSA says 46 percent of former gym members claimed the reason they quit was due to cost. Finding an affordable center is a top priority for many people. The good news is many gyms market themselves as low-cost options with low monthly fees with minimal annual addon costs.
SPECIALIZED PROGRAMS Some fitness centers focus on specific workout regimens, such as crossfit facilities. If a certain style of workout is compelling you to get in shape, research gyms that specialize in that program.
ATMOSPHERE Two gyms may have the same equipment and group classes but may give off completely different vibes. Individuals should take tours to assess who is visiting the
HEALTH &
Winter 2022
gym and what kind of atmosphere exists inside it. The goal is to find a comfortable, encouraging environment with like-minded people that will keep you going back.
HOURS OF OPERATION A center that has flexible hours is important for people balancing careers, families and school schedules. Planet Fitness suggests asking about the general hours of the gym; when trainers are available; whether certain sections of the gym or amenities close at certain times; and when classes are offered.
GUEST PRIVILEGES Working out with a friend or family member can provide the healthy level of competition needed to keep workouts going. Ask about family membership discounts as well.
EQUIPMENT Equipment is an important consideration as well. Visit each gym you’re considering to determine if equipment is modern, well-maintained and clean. Gyms that have several broken down treadmills or outdated strength training equipment may not be worth the membership fee. Determine which equipment is included in the cost of membership as well. Cardio machines, free weights, stretching areas, weight machines, and changing rooms are desirable among many gym members. (METRO CREATIVE)
A publication of Southern Lakes Newspapers www.MyRacineCounty.com 1102 Ann St., Delavan, WI 53115 • (262) 728-3411
EDITOR:..........................................Tracy Ouellette SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:..................................... Heather Ruenz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134. ABOVE: The right facility can make all the difference and help people achieve their fitness goals. STOCK PHOTO Health and Fitness
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LONG-TERM SOLUTIONS TO PROTECT JOINTS Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, shortterm injuries at one point or another, and rest is often the best remedy to overcome such obstacles. Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints. In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul.
WEAR RIGHT SHOES Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price.
Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done.
MAINTAIN A HEALTHY WEIGHT Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.
GO LOW-IMPACT Various strategies can help individuals maintain healthy, pain-free joints over the long haul. STOCK PHOTO Health and Fitness
The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with
the toes.
GET MOVING Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes.
Opt for low-impact activities. Lowimpact activities like cycling and swimming are easier on the joints than fitness classes that involve high-intensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors.
(METRO CREATIVE)
Classes that make exercise fun Some people find the best way to get in shape is to do so alongside another person. Group classes can provide the inspiration, variety and fun needed to keep fitness enthusiasts engaged. Some are offered by traditional gyms while others may be found at specialty fitness facilities. Regular exercise is essential to good health, and these classes can add a spark to workouts.
SPIN CLASS Effective treatment for: Low back pain Muscle spasms and strains Sciatica Bulging and herniated disc Degenerative joint disease Trouble with flexibility and mobility Great relief and preventative treatment for those who spend extensive amounts of time sitting at desks.
TRAMPOLINE CLASSES Sometimes referred to as “SkyRobics,” trampoline classes take place in trampoline recreation centers or specialized trampoline training centers. NASA states that 10 minutes of bouncing on the trampoline is equivalent to 30 minutes of jogging. Bouncing around also can help adults feel young again.
COME IN FOR A COMPLIMENTARY CONSULT TO SEE IF BACK ON TRAC CAN HELP YOU.
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Spin classes have been around for some time and have long been a trendy group exercise. Many health clubs offer spin classes in their facilities. Spinning may be easier on the joints than other exercises due to the smooth rotary motion of the stationary bikes. Resistance can make the exercise harder and simulate riding uphill outdoors.
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These classes focus on getting into yoga positions on an unstable board. Boards may be balanced on three stability boards, and the body has to work to support muscles while exercising, resulting in a leaner look.
Group classes can be a great way to keep individuals engaged with their fitness routines. STOCK PHOTO Health and Fitness
BARRE CLASS Barre borrows techniques from ballet training to help sculp the body, with a focus on toning the legs, glutes and core.
DANCE CLASS Many exercise classes are built around dancing. While Zumba™ may be the best known, burlesque dancing, Bollywood dancing and tap dancing to get in shape are all growing in popularity.
(METRO CREATIVE)
Lose weight safely Medically supervised programs available
Medical Weight Loss, LLC disease, type 2 diabetes, etc. It was at (262) 248-SLIM has been then that they opened the main proving since 2007, weight clinic in Tampa to help people loss, whether 10 pounds or 120 dealing with the same frustrating pounds, can be done safely, weight gain frustration she had affordably and successfully. faced. They have since opened Many different diseases, such three more clinics in Florida and as diabetes, high blood pressure, Wisconsin. auto-immune and thyroid “At Medical Weight Loss, LLC, problems, joint arthritis and we have medical doctors, as well as heart disease, are linked to being nurse practitioners, that have been Dr. Gail overweight. treating our patients successfully Jachimek At Medical Weight Loss they for years, so that the root cause know about these things. Weight loss is of these problems can be addressed. Our not just a matter of looking good, but, is a nurses and supporting staff are there for medical program of improving your health you to help you every step of the way,” and reducing your risks. Feeling better, is Jachimek said. also a great by-product of slimming down. Medical weight loss plans are not new, The clinic’s services include: original and many are similar, but those programs doctor-supervised KETO program they usually involve significant upcharges and have been doing since 2007; B-12/Fat hidden fees. Jachimek’s 248-SLIM program Burning Cocktail Injection Therapy; is different. Her program is focused on the medical-grade nutritional supplements by long-term results, meaning, not only will the Pure Encapsulationss; menu ideas from the process safely take off your weight during staff and patients; and prescription appetite the active phase of the program, but also suppressants for controlling volume of food prevent the pounds from returning during intake and appetite (non-prescription also the “maintenance phase,” which is free. This available). Medical Weight Loss opened in is no diet trend – This is a medical program 2007, and is headed by Dr. Gail Jachimek. that starts by looking at your medical The main Wisconsin clinic is in Lake history, evaluating your EKG, bloodwork Geneva. Their other weight loss clinics are and lifestyle. Then, their doctors propose in Waukesha, Tampa, Florida, and Wesley a plan for you, and prescribe appropriate Chapel, Florida. pharmaceutical appetite suppressant Their prices have not increased since medication, fat burning injections, vitamin they began the medical weight loss practice therapy and fat burning supplements. 14 years ago. Jachimek and her husband, “The program is simple, inexpensive Richard, are both chiropractic physicians, and easy to follow. We give you a large list and have these clinics in Florida also. They of foods to buy/choose from,” Jachimek have a house here in Lake Geneva since said. “The program is easy, because it is 1998, and have been part time residents and food bought in the grocery store, (no special visitors here since 1969. Richard was also foods to order) just regular meats, fruits an Army helicopter pilot and tech inspector and vegetables on our list. This factor also during the Vietnam era. makes it more affordable, because you don’t Their medical weight loss program have to buy special foods, or cook separate combines pharmaceutical appetite dinners if you have a family.” suppressant medication, fat burning Under the supervision of their medical injections and pills, and a clinically proven doctors and pratictoners, patients can drop diet with medical doctor and nursing 20 to 30 pounds in the first month. Their support and counseling to help their patients program has proven that it is common to see reach their “target” weight goals. 5-10 pounds dropped in the first week. The physician supervised program helps “We have had patients that have lost 17 those who have before tried and failed to pounds in their first week, as well as patients lose unwanted pounds. that have lost over a hundred pounds on our “We opened the clinic because I was program,” Jachimek said. entering menopause and gaining weight. Accountability is also a major part of When I asked my primary physician, as the program. Keeping the patients safe and well as my doctor friends, for help, I got on track, their nurses evaluate, and treat extremely rude responses. I was told to patients weekly to provide support and give “push away from the table,” Jachimek said. suggestions on how to reach and maintain She does not want her patients to go their target weight. through the same degrading experience. Jachimek stressed that there are no price At the time, she was living on chicken surprises at Medical Weight Loss. The and salad, and practicing level 3 kickboxing. initial visit is $195 and weekly visits are just “I had been thin as a young woman, so $55. An inexpensive, easy and successful I also assumed that anyone over weight way to lose the unwanted pounds that have deserved to be overweight because they made you miserable for years. were ‘eating chips in front of the television,’ As their slogans say, “With 248-SLIM etc.,” she said. (MEDICALWEIGHTLOSSLLC.COM) When the unexplained weight gain there are no hidden fees … just pounds happened to her, she was then convinced gone” … or “Weigh less for WAY less” … that other factors were involved. She wanted or “When you’re done fooling around, call an answer. us!” Determined to learn more, Jachimek Medical Weight Loss LLC is at 314 Sage joined the American Society of Bariatric St., Lake Geneva, and also in Waukesha. Physicians and went to their symposiums For more information or to make an for further education and tools. She appointment, call (813) 248-SLIM (7546). discovered that there are many contributing Or visit www.medicalweightlossllc.com. factors to weight gain – not just your diet. Their staff and nurses will be glad to answer Some of the major contributing factors your questions. included hormonal imbalances, thyroid Don’t forget to ask about getting a free issues, environmental toxins, autoimmune week.
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PREPARE YOUR FAVORITE FOODS WITH NUTRITION IN MIND Beloved dishes and comfort foods share some common elements, notably their flavor and ability to quell hunger pangs. However, those creamy mac-and-cheese recipes or buffalo wings also may share some less savory characteristics, including a lack of nutrition. Various popular dishes are made from ingredients that are high in saturated fats and calories. In fact, Nutritionix, a nutritional information reporting company, indicates the average one-cup serving of homemade macaroni and cheese measures in at 510 calories, with 29 grams of total fat and 16 grams, or 80 percent of the total daily recommended value, of saturated fat. Certain foods also may be cooked through less healthy techniques, such as frying. But rest assured that being fit and healthy doesn’t mean having to give up on tasty comfort foods. Just about any recipe can get a healthy makeover. Consider these cooking tips that can make popular dishes a little more nutritious.
USE AN AIR FRYER Frying makes everything from chicken to fries to sliced vegetables more delectable. But with that crispy coating and juicy interior comes the addition of fat and calories from the oil. Healthline says a small baking potato contains 93 calories and 0 grams of fat. The same amount of French fries contains 319 calories and 17 grams of fat when fried. Air fryers can simulate the benefits of deep frying without the negative side effects. An air fryer uses heat and air (convection) to mimic the results of deep frying with little-to-no oil.
DITCH THE CREAM Thick and tasty dishes like fettuccine alfredo involve the use of cream. Using low-fat milk that’s thickened with flour or cornstarch instead of cream can make such dishes a little healthier. Thickened low-fat milk trims more than 680 calories and 53 grams of saturated fat per cup off of recipes that call for heavy cream, according to EatingWell.com.
SWAP OUT FATS Swap mayonnaise or sour cream for Greek yogurt. Potato salads and cole slaws
Thickened low-fat milk can be used in lieu of heavy cream in dishes like fettuccine alfredo. STOCK PHOTO Health and Fitness
are prized for their creamy and tangy flavors. These sides can be made more nutritious by replacing mayonnaise with a thick Greek yogurt as the base of the dressings. Greek yogurt adds live and active cultures that can improve gut health, and the yogurt also will cut down on the calories and fat in the recipe. Greek yogurt also can be used in onion or vegetable dips for snack platters.
COOK WITH THE RIGHT PANS Cast-iron, nonstick or enamel-coated pans and skillets require less oil or butter while cooking to prevent foods from sticking. That translates into roughly 120 fewer calories per tablespoon of oil.
TASTE BEFORE SEASONING Replace salt with other herbs and spices that can add flavor without extra sodium. In addition, always taste the recipe before adding more salt, as it very well may be fine without it, suggests Harvard Medical School. Tweaking recipes can make it possible to enjoy your favorite foods without sacrificing nutrition.
(METRO CREATIVE)
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Meet Your Friends at Geneva Crossing! Lake Geneva’s Premier 55+ Neighborhood
Playtime is essential for childhood growth. While winter means more time indoors, when the weather permits, take the kids outside for some fun in the snow.
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A Part of Your Community BELOIT HEALTH The Clinton Clinic provides a sense of individual care and community that you don’t always find at other clinics. It all starts with our primary care providers, Dr. Tejesh Patel and Betsy Press, NP. Specializing in Family Practice, they take time to become familiar with your medical history... to get to know you personally. That way, medical decisions are based on all the facts, not just the current problem.
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If other personalized health care services are needed we have: stateof-the-art laboratory testing, x-ray services, EKG and minor surgery. Discover how the Clinton Clinic is already an integral part of the community... and how it can become a healthy part of your life. Appointments: 608.676.2206
Clinton Clinic 307 Ogden Ave., Clinton 391297
WINTER 2022
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The new year is a great time to take inventory of your health and make plans for improvements. Talk to your doctor about changes you can make for future fitness. STOCK PHOTO Health and Fitness
A checklist for good senior health and wellness As you age, your health needs change. Staying on top of senior wellness activities is important, but it can sometimes feel overwhelming. Creating a list of health and wellness to-do’s can help you stay organized, so you look and feel your best. “Aging well is living well and it all starts with a combination of activities that can improve our mental and physical well-being,” says Dr. Scott Kaiser, chief executive officer of Determined Health, member of the Tivity Health Healthy Aging Coalition and a physician specializing in geriatric medicine. “Although health and wellness may seem to get increasingly complicated with age, it doesn’t have to be a struggle. A few simple - and fun - steps can keep us on the healthy aging path. By taking a proactive approach and prioritizing health, seniors can live their best life.” Dr. Kaiser shares a simple senior-health checklist to help keep you or a loved one focused on wellness:
annual physical with your primary physician. This is an opportunity for important health screenings that may include tests to evaluate blood pressure, cholesterol, diabetes, bone density and more. It’s also a good time for you to ask any questions and discuss concerns.
ANNUAL PHYSICAL
All seniors eligible for Medicare benefits through a Medicare Advantage, Medicare Supplement or group retiree plan may be eligible to join SilverSneakers at no additional cost and have access to live
Everyone’s health is different. Even if you see specialists for certain conditions, it’s typically recommended to get an
VACCINATIONS Staying current on recommended vaccinations can help you stay healthy and limit the spread of disease. Cold and flu season has arrived, so now is the time to ask your doctor about getting an influenza vaccine if you haven’t already. The risk of severe illness from COVID also increases with age. COVID vaccines are safe and effective in preventing severe illness and you can help protect yourself and the people around you by getting vaccinated.
PHYSICAL ACTIVITY
and on-demand virtual workouts, including nearly 2,000 activities and classes per week in a variety of lengths and formats. Check eligibility at SilverSneakers.com.
SOCIAL CONNECTION Maintaining friendships and connecting with others is an important component to supporting physical, mental and emotional wellness. Set up coffee with friends. Join community groups. Check out social engagement opportunities through programs like SilverSneakers where working out with a group of peers can build friendships and community.
MENTAL HEALTH Although prioritizing mental health is now more widely accepted, it still can be a challenge for older adults to admit they need help. Talk with your doctor about how you feel and mental health concerns you may have. There are many ways to help with a variety of mental health concerns, including learning mindfulness techniques to reduce anxiety, seeing a therapist and medication.
MENTAL ENRICHMENT Cognitive decline can occur as you age, so it’s important to be proactive to help support brain health through mental stimulation. Read books. Join a weekly game group. Check out GetSetUp, new for SilverSneakers members in participating health plans. This program provides an online learning platform designed specifically for seniors with a wide range of live video classes – over 2,000 hours per week on more than 1,800 topics – to support mental enrichment.
NUTRITION
What you eat fuels your body and mind, so it’s important to pack your pantry and refrigerator with wholesome foods. Stock up on fruits, vegetables, lean meats, whole grains, beans and low-fat dairy. Then explore recipes you can try to experience new flavors and keep mealtime exciting. If you need help or have strict dietary concerns, consider working with a nutritionist for additional guidance. Doesn’t it feel good to check a few things off your list? For more ideas on how seniors can stay active and connected, visit SilverSneakers.com. (BPT)
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SMART FLU PREVENTION TIPS FOR WORKPLACES It’s estimated that influenza sent up to 400,000 people to the hospital with flu complications and caused an estimated 22,000 deaths in the United States in the 2019-2020 flu season. As more Americans return to their workplaces, employers can play an important role in flu prevention. While experts aren’t exactly sure what the upcoming flu season will look like, relaxed COVID-19 preventative measures such as physical distancing, reduced travel, staying home and strict mask-wearing policies, will likely result in the return of seasonal flu. And because of a mild 20202021 influenza season, the 2021-2022 flu season may begin early and could be severe. “All employers should actively promote healthy habits to help prevent the spread of flu, address barriers, and make it easier for employees to get vaccinated at their earliest opportunity,” says Albert Rizzo, M.D., chief medical officer of the American Lung Association. “Keeping staff healthy benefits not only individual workers, but employers too, making flu prevention not only an obligation, but a smart business strategy.” As part of its Fend Off Flu campaign, the American Lung Association in partnership with Anthem Foundation is offering these tips to help businesses and organizations prevent the spread of flu and other illnesses in the workplace: • Offer flexible paid sick leave policies to encourage employees who fall ill to recover without fear of lost wages. • Offer telework policies that allow employees to stay home and care for sick
Influenza is a potentially serious disease that can lead to hospitalization, severe complications and death. Because people spend so much of their time in the workplace, employers have a special obligation and opportunity to help reduce employees’ risk for contracting flu. STOCK PHOTO Health and Fitness
family members. • Advise employees to stay home if they feel ill. Individuals with the flu should stay home for at least four to five days after symptoms begin. • Ask unwell employees to go home. Employees who appear to have flu symptoms at the workplace should be promptly separated from others and asked to recover at home. • Provide facial tissue, no-touch
trashcans, hand-washing stations, as well as alcohol-based hand sanitizer to promote preventive actions. • Provide signage, such as posters and flyers, that explains healthy habits and employee policies. • Help promote flu vaccination among your staff. Vaccination is the best way to help protect against the flu and over the course of over 50 years, hundreds of millions of Americans have safely received
routine flu shots. Build vaccine confidence by addressing employees’ questions and concerns and by sharing accurate scientific information and facts. Offer vaccination opportunities in the workplace or nearby in the community, as well as paid time off for vaccine appointments and recovery from illness. For more workplace flu prevention tips and insights, visit lung.org/fend-off-flu.
(STATEPOINT)
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WINTER 2022
Healthy eating –
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Between the goodness of nutrient-packed supplements and a few sneaky veggie tricks, rest assured your picky eater will be getting all the good nutrition they need. STOCK PHOTO Health and Fitness
HOW TO GET KIDS ON BOARD
At some point during parenthood, everyone struggles with feeding their children the right foods. Is it green enough? Does it have the right vitamins? Will it help support their immune system? Picking the right foods alone is a hard job, but what do you do when your kids won’t even touch the healthy stuff on their plates? Here are five helpful tips from Nutrilite senior research scientist, Holiday Zanetti, who also happens to be a mom with a Ph.D. in nutrition.
TRY NEW THINGS Don’t be afraid to try new things and expose your kids to the vast world of nutritious foods. Who knows what your kids might like? Maybe you grew up hating Brussels sprouts and green beans, but there is a chance your little ones might love them. Holiday said expanding their exposure to diverse foods will only help them find more stuff they like. A good way to introduce new foods is by putting food they have not tried next to foods that are tried and true. Placing the new offering alongside their favorite meal may make
them feel more comfortable trying something for the first time.
LEAD BY EXAMPLE Monkey see, monkey do. Kids learn so much from their parents, including talking, walking, reading, writing and more. Along with all the other traits and habits kids pick up from family members, Holiday said children also mimic loved ones’ eating habits. You don’t have to drop your fun and easy family meals like pizza Fridays or donuts for breakfast on Sundays. Just make sure you balance those out on other days with more vegetables and fruits so that your children can get used to nutritious food.
PLAY WITH YOUR FOOD Holiday urges parents to bring imagination into eating to avoid making it boring. She said society has outgrown the “Don’t play with your food” mindset and evolved into an era where using your other senses while you eat is more fun and accepted.
Pretend your heads of broccoli are small trees. Arrange your food into faces. Use your hands to mix and have a food eating contest with your children. These are all fun ways you can get your kids excited about eating healthier foods.
DISGUISE FOODS THEY DON’T LIKE By far the easiest thing you can do as a parent, Holiday said, is sneaking something your child hasn’t tried into something they love. There is a good chance that in the heat of the moment, your kids won’t even know what they are eating. For example, cauliflower is rich in nutrients and has a taste that can easily be incorporated into your meals. Examples of fun meals with cauliflower are a garlic cauliflower mash (tastes like mashed potatoes) or cauliflower “fried rice.”
COOK WITH YOUR KIDS Lastly, introduce your kids to the fun of cooking. They might turn out to be a huge help in the kitchen. Letting them mix the
salad, pour the oil or peel the corn are all fun ways to let your kids get hands on with their food. Incorporating your kids into the process of making their meal will help them connect with their food and make them more inclined to eat it. Plus, cooking skills will benefit them throughout life.
NUTRITIONAL SUPPLEMENTS If you are worried about your kids not getting the right vitamins and minerals, consider incorporating supplements specifically formulated for children into their daily routine. Nutrilite supplements offer a wide range of products for kids that make it fun for them to get their daily dose of essential vitamins and minerals, including gummies, fast-melt powders and jelly splats. Kids aren’t always going to be easy to feed, so these fun, tasty and convenient supplements make it easy for parents to fill any gaps in their child’s daily nutrition. For more tips on healthy living, visit www.amwayconnections.com.
(BPT)
How different vitamins affect the body
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In addition to these vitamins, the body needs various minerals, including calcium, iron, copper, iodine, magnesium, and more. Speak with a doctor or nutritionist to learn more about supplementation. STOCK PHOTO Health and Fitness
Strategies to solve stamina issues Athletes know that energy is vital to their training and performance. But every athlete experiences days or periods when energy levels wane. Lack of energy can compromise performance and derail individuals’ fitness goals, especially if they can’t find ways to increase their stamina. Individuals can try various strategies to improve their stamina. Certain solutions may be temporarily effective, but people who want to commit to a long-term fitness regimen should forgo fads in favor of longterm remedies to improve their endurance. The following are some strategies athletes can try to overcome stamina issues.
Without that time to repair, athletes may feel fatigued when they begin their workouts, and insufficient rest between workouts increases the risk for injury.
EAT BEFORE YOU EXERCISE Athletes who exercise on an empty stomach may note their workouts tend to start off sluggish, and that’s not a coincidence. The Cleveland Clinic notes that food fuels exercise by providing energy the body needs to get through a workout. Carbohydrates can provide the energy individuals need to make the most of their workout, but men and women who like to exercise in the early morning hours may not reap those rewards. In such instances, a small piece of fruit or granola bar can increase blood sugar levels, which are at their lowest after waking up, and provide a small yet useful energy boost.
DESIGN A MULTIFACETED FITNESS REGIMEN Strength training and cardiovascular exercise are often separated, and that can have an adverse effect on stamina. The fitness and wellness retailer Johnson Fitness notes that a healthy combination of strength and cardio training, sometimes referred to as concurrent training, allows the body to perform at its best. When the body is performing at peak capacity, energy levels should not be an issue.
SWITCH THINGS UP
REMEMBER TO REST It might seem counterintuitive to suggest that rest will actually help athletes avoid prolonged periods characterized by a lack of energy. But rest is vital to recovery. The American Council on Exercise notes that rest allows the body to repair muscle tissue, which is routinely damaged during exercise.
Many athletes confront a lack of stamina at some point. Various strategies can help athletes overcome a lack of energy so they can stay the course and achieve their fitness goals. STOCK PHOTO Health and Fitness
Sagging stamina could be a byproduct of boredom. Experienced fitness enthusiasts know that exercising as part of a daily routine and a routine exercise regimen are not one and the same. Periodically switch up a workout so the body does not grow accustomed to the same exercises and the mind does not grow bored with performing the same exercises. New challenges can reinvigorate a passion for exercise, which should reduce the mental stamina associated with doing the same exercises over and over again. (METRO CREATIVE)
At the dawn of a new year, it’s not uncommon for people take inventory of their personal health and strive to make positive changes. Being more conscientious of the foods they put into their bodies is a start, but some individuals may wonder if supplementation can help them go one step further. Nutrition Insight reports that 77 percent of American adults consume dietary supplements, and Nutraceuticals World indicates 98 percent of adult supplement users are taking vitamins and minerals. Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens. Even those who haven’t considered supplements can discuss them with their physicians, as Harvard Health, MedlinePlus and the U.S. National Library of Medicine note that various products can provide some significant benefits. • Vitamin A (retinoids/carotene): Beta carotene can be converted into vitamin A as needed. It plays an important role in vision, keeps tissues and skin healthy, and also is involved with bone growth. • Vitamin B1 (thiamin): Helps convert food into energy, and is essential for brain health and nerve function. • Vitamin B2 (riboflavin): This works with other B vitamins by promoting growth and the production of red blood cells. • Vitamin B3 (niacin): Helps convert food into energy. It’s also essential for healthy skin, blood cells, brain, and nervous system function. • Vitamin B5 (pantothenic acid): Helps make lipids, neurotransmitters, steroid hormones, and hemoglobin in the body. • Vitamin B6 (pyridoxine): This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels. It also helps convert tryptophan into niacin and serotonin, a mood-regulating neurotransmitter. • Vitamin B9 (folate): Vital for new cell creation, it helps prevent brain and spine birth defects when taken early in pregnancy. It also may lower risk for colon cancer risk. • Vitamin B12 (cobalamin): Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the central nervous system. • Biotin: Biotin helps to metabolize proteins and carbohydrates. It also promotes healthy bones and hair. • Vitamin C (ascorbic acid): This is an important antioxidant that promotes healthy teeth and gums. It also helps the body absorb iron and maintains healthy tissue by promoting wound healing. Vitamin C may help boost the immune system to help with illness prevention or recovery. • Vitamin D (calciferol): Also known as the “sunshine vitamin,” vitamin D is made in the body after individuals spend time in the sun. It is hard to get enough vitamin D from food sources alone. Vitamin D also helps the body absorb calcium, which is vital for healthy bones and teeth. • Vitamin E (tocopherol): An antioxidant that helps the body form red blood cells and use vitamin K. Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer’s disease. • Vitamin K (menadione): Vitamin K activates proteins and calcium essential to blood clotting. It also may help prevent hip fractures.
(METRO CREATIVE)
WINTER 2022
HEALTH AND FITNESS
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Children may need a little extra help getting fit, especially if they gained weight during the pandemic. Teaching healthy habits now can help kids enjoy healthy futures.
Get kids on a HEALTHY TRACK Childhood obesity is a serious medical issue affecting children around the world, but notably in North America. While the issue has been around for decades, the Centers for Disease Control and Prevention says American children and teenagers have witnessed a significant increase in weight gain since the COVID-19 pandemic began. Younger school-aged children have been among the hardest hit during the pandemic. A study published in September 2021 found the percentage of obese children and teens increased to 22 percent compared with 19 percent before the pandemic. The CDC looked at the BMI of study subjects between March 1, 2020, and November 30, 2020. One of the study’s authors, Dr. Alyson Goodman of the CDC’s National Center for Chronic Disease Prevention and Health Promotion, described the results as “substantial and alarming.” Being less physically active, overweight
STOCK PHOTO Health and Fitness
and eating the wrong foods can start children on a path toward problems that once were only considered conditions of adulthood, namely hypertension, diabetes and high cholesterol, offers the Mayo Clinic. To reverse course, parents, guardians and educators can focus on helping children become more physically fit. The following are a few ways to do so.
REWARD VS. PUNISHMENT Use exercise as a reward and not a punishment. Make exercise something kids can look forward to. Reward a job well done on a test with extra time biking with friends or a hiking trip to a scenic national park,. Kids will be begin to associate exercise with fun.
OFFER A VARIETY OF FOODS Kids who eat a variety of foods are
more likely to get the nutrients the body needs, according to Kids Health® by Nemours. These healthy foods should include at least five servings of fruits and vegetables a day, with an emphasis on vegetables.
LIMIT SCREEN TIME Children may be inclined to entertain themselves by heading for the television, mobile phone or tablet first, especially after a year-plus of being stuck indoors. But parents can make a concerted effort to limit kids’ screen time in favor of more physically challenging pursuits.
TAKE UP A SPORT Encourage participation in sports or other physical activities. Sports practices, games, competitions, and other activities may keep children moving for an hour or more several days per week. However, the American Academy of Pediatrics states
that only 25 percent of children get the recommended 60 minutes of physical activity per day. Emphasize a fun activity with a focus on movement that produces shortness of breath, body warmth and sweat. These are indicators that the heart rate is really pumping.
TEACH HEALTHY EATING HABITS A Harris Poll survey conducted on behalf of the American Psychological Association found that 61 percent of respondents age 18 and older reported a median weight gain of 15 pounds during the pandemic. Teach children that weight loss is accomplished when more calories are burned than consumed. Pay attention to portion sizes and explain how beverages like fruit juices can be sneaky sources of extra calories.
(METRO CREATIVE)
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HEALTH AND FITNESS
WINTER 2022
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