Health & Wellness 2014

A SPECIAL SUPPLEMENT TO

View this section online at Owatonna.com

Inspiring good work habits and healthy lifestyles

New advances being made everyday

Dance Education

AwakeningProgram

Eye Care

Opens doors for some assisted living residents

A SPECIAL SUPPLEMENT TO

Health&WELLNESS

2014

PAGE 2 HEALTH & WELLNESS Thursday, April 17, 2014

Finding joy in the journey...

“My daughters were afraid that [hospice] might tell me that I was going to die the next day, which was not true.”

~ KarenKaren and Gary are receiving hospice care in their home. They found that hospice had more to offer their family than Karen and Gary ever could have imagined; and, they hope that by sharing their journey publicly, they can help others who are eligible get access to hospice care sooner by revealing what they’ve learned. Watch Karen and Gary’s very personal and

moving hospice story at: www.YouTube.com/StCroixHospice

Hospice considers your quality of life just as important as your length of life.

St. Croix Hospice is serving the following counties in your area: Steele, Waseca, Le Sueur, Blue Earth, Mower, Freeborn, Dodge, Rice, Faribault, Brown, Watonwon, Nicollet, Sibley, and Martin

www.StCroixHospice.comOFFICE LOCATIONS:

Mankato507-779-7227

Minnetonka952-956-6380 North Branch

763-689-3735

Oakdale

651-735-3656 Rochester507-281-5700

Sartell320-252-2803 Western WI

715-690-1286

Thursday, April 17, 2014 HEALTH & WELLNESS PAGE 3

By Kris Linner, Director of Spiritual CareSt. Croix Hospice

Caring for a loved one as their health de-clines can be challenging. � ere are health care decisions that are required, life changes that need to be faced, and demands that must be met. � ose decisions, changes, and de-mands necessitate balance with all the other daily issues of life.Hospice can help. When most people hear the word “hospice,” the � rst thing that comes to mind is immi-nent death. However, the purpose of hospice is to make the best of life for both patients and their loved ones each and every day. Hospice uses a holistic team of people that

includes physicians, nurses, chaplains, social workers, therapists (such as Music, Massage, Physical, Occupational, and Speech), and home health aides to provide physical, emo-tional, and spiritual comfort and support to hospice patients and their loved ones. � e hospice team can help guide you through the uncharted territory that accom-panies end-of-life issues. It helps to have someone to talk through what is happening, to prepare you for what may come, and to walk you through the unexpected twists and turns that crop up. With the support of hospice, there is no need for pain to go unmanaged. Hospice team members are experts at pain and symptom management, and will give you peace of mind that the patient will be kept comfortable.

� ere is comfort, for you, in the assurance that symptoms will be addressed 24 hours a day.

� e Hospice Team: Hospice nurses make regularly scheduled visits to provide expert pain management and symptom control techniques, as well as ongo-ing teaching regarding disease progression. � roughout the hospice experience, the hos-pice nurses will keep the primary physician informed of the patient’s condition. Hospice nurses are available 24 hours a day, every day, to assist you with any problems that may sur-face. A Hospice Aide (Nursing Assistant) is available to provide assistance with personal care, such as bathing and dressing. � ey may

also assist with light housekeeping and com-panionship. Hospice volunteers are a vital part of the hospice care team. � ey are available to be present with your loved one when you can-not be there. Volunteers can serve as helping hands, companions, and sympathetic listen-ers. Social Workers and Chaplains are available for emotional strength and counseling. � ey can provide assistance with � nancial con-cerns, funeral planning, and spiritual support. Hospice can help you feel like you are not alone in the journey of caring for a loved one during the end stages of life and provide the support you and your loved one need to � nd joy in each day.

Caring for loved ones whose health is declining can be challenging

Health and Wellness 2014A special project of the

Owatonna People’s Press135 W. Pearl St., Owatonna, MN 55060

Publisher: Ron EnsleyAdvertising Director: Debbie Ensley

Media Specialists: Betty Frost, Beth Barrett, Rachel Ebbers, Diane Gengler, Aaron Louks, David Weeks

Ad Design: Nikkie Gilmore, Keeley Krebsbach, Jenine Kubista, Kelly Kubista, Paul Ristau

Cover Design: Keeley Krebsbach

Health and Wellness 2014 is distributed to subscribers and readers of � e Owatonna People’s Press at no additional charge.

All advertising contained herein is the responsibility of the advertisers. Editorial content supplied by Area Professionals and Metro Creative Graphics.

Use of material without written consent of publisher is prohibited. All rights reserved. ©2014

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How can I keep my children healthy?

Steele County Public Health Nursing ServiceChild & Teen Checkups Program

For help with transportation, interpreters or making an appointment callChristine Haas at 507-444-7650.

• All children and teens on Medical Assistance, Minnesota Care, Blue Plus and South Country, from birth through age 20, are eligible.

• Regular health checkups can prevent or manage health problems in their earliest stages.

• Well-child screenings are available at medical clinics in Steele County.

• Health checkups include exams, vision, hearing, shots and more. Any questions you have about child development can be answered.

• Dental exams are available from providers in the area.

The Child and Teen Checkups Program!

Sweet �avors of electronic cigarettes are appealing to youthBy Jane NyquistHealth Educator

Cotton Candy, Atomic Fireball, Orange Cream Soda, Banana Breeze and Mango probably sound like the �avors of your student’s favorite candies. �ey’re actually electronic cigarette �avors, and they’re widely available at tobacco shops, e-cigarette lounges, mall kiosks and the local convenience store down the street. �eir wide range of sweet �avors is appealing to youth, and their size and shape – plastic or metal resembling a pen – make them easy to conceal. �ey also use di�erent words to identify them, including vape or hookah pens, instead of e-cigarettes. While youth might consider e-cigarettes a trendy accessory or the latest techy gadget, this is one trend they’re better o� not following. Here’s what we know: • The tobacco industry has a trackrecord of targeting teens, and e-cigarettes are their latest venture. Actors and athletes

are promoting and glamorizing this trendy new product on television, magazine ads, billboards and social media. Blu, one of the top brands, increased its marketing budget from $992,000 to $12.4 million this past year, and revenue projections are expected to be around $1.7 billion. •The top three tobaccocompanieshaveeither developed or purchased an e-cigarette brand. Lorillard, the makers of Newport, bought out blu. Altria, the maker of Marlboro, has developed the MarkTen brand, and RJ Reynolds, maker of Camels, has developed Vuse. • E-cigarettes are battery-operatednicotine vaporizers. E-cigarette userspurchase cartridges �lled with liquid nicotine (e-juice) and other substances, attach the cartridge onto the e-cigarette battery and breathe in nicotine vapor produced by a small heating element. • E-cigarettes are not approved by theFood and Drug Administration (FDA) for safety.

•Nicotineisahighlyaddictivestimulant– considered a stronger addiction than heroin and cocaine to break – that increases blood pressure and heart rate. E-cigarettes oftendeliver more than two times the amount of nicotine used in FDA-approved cessation aids. High amounts of nicotine can be fatal, especially to small children. It has a host of side e�ects, including increased blood pressure, bronchospasms, joint pain, insulin resistance, heart arrhythmias and coronary artery constriction. •E-cigaretteshavenotbeenproven safeor e�ective in helping people quit smoking. �ere is also a strong link to dual use, so instead of quitting, smokers are using e-cigarettes where they cannot use traditional cigarettes. For those interested in quitting, there are many FDA-approved quit aids, such as gum, patches and lozenges. A starter kit is available at no cost through Minnesota’s statewide QuitPlan service (ww.quitplan.com or 1-888-354-7526). • These devices are often inexpensive

and easily accessible to youth. A Centers for Disease Control and Prevention survey of middle and high school students’ tobacco use showed usage of e-cigarettes, �rst-time and current usage, doubled in the past year. �at’s an astounding leap in a short time. �e scary part? About 20 percent of middle school students have never used traditional tobacco products, which could make e-cigarettes, with its addicting nicotine, a gateway to other harmful products. �e tobacco industry needs to recruit 5,000 new smokers each and every day to replace those who have quit or died. �e truth is:Theyneedyourchild.E-cigarettesarenota safe alternative. Don’t let the fun �avors fool you. For more information, go to www.ansrmn.org or www.4cornerspartnership.com. Written by ANSR Minnesota. Submitted by Jane Nyquist, health educator with Steele County Public Health. Contact me at 507-444-7661.

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Front Row: Katie Gillespie, Melynda Schultz, Diane SkalaMiddle Row: Libby Ferch, David Hoggard, Jill Hoggard, and Melissa Machin

Back Row: Michelle Honsey, Nicole Kain, and Emma Howell

Save the Date for our Spring Performances! Saturday, May 17th - 1:00pm & 6:30pm Sunday, May 18th - 1:00pm & 6:30pmOwatonna High School Auditorium

Jill Hoggard Academy of Dance

1 week in August “Dance Intensive”with Performances at the Fair

Fall Class Information available in May

Dance education inspires good work habits and healthy lifestylesBy Jill HoggardJill Hoggard Academy of Dance

At Jill Hoggard Academy of Dance, our mis-sion is to provide professional dance instruction and instill an appreciation for the art of dance in a safe, high quality studio environment. We encourage students of all skill levels to excel to their fullest potential while having fun and sharing their dance talents in the community. Jill Hoggard Academy of Dance holds a vision that dance as an art is basic to educating our children. We are dedicated to building a future for dance education as art, education and life! Dance education inspires good work hab-its and healthy lifestyle choices. Studies show that a structured dance program enhances academic achievement. Jill Hoggard Academy of Dance promotes an emphasis on technique along with learning a dance or combination. Dancers jump, leap, turn, skip and spin; on

the �oor and across the �oor. Coordination, self-discipline, responsibility, con�dence, balance, lo-comotor skills, meeting friends... dance does it all! �e result? Physi-cal health and mental awareness. Why dance?

Dance develops the individual physically, artis-tically, intellectually, emotionally and socially. Dance students join an artistic family where they develop enduring friendships and nur-ture a passion for the arts. While having fun, dance students gain many bene�ts. Dancers develop physically by gaining balance and co-ordination through structured physical activ-ity. �ey learn correct posture and alignment through repetition. Along with this, they de-

velop strength and �exibility. Dance promotes athleticism partnered with a kinesthetic aware-ness. Artistically, dancers acquire an increase in self expression and creativity. Dance promotes a student’s aesthetic awareness and musicality, as well as communication. Dance is also intel-lectually stimulating in that it promotes critical thinking and problem solving skills. Students gain self-discipline and increased concentra-tion and focus. Time management skills are also important for a dancer to achieve. Emo-tionally, a dancer develops increased con�-dence and self-respect. To experience the joy and excitement that come with dance, a stu-dent must be determined and committed to the art. A dancer bene�ts socially by forming new friendships and respect for others. Dance promotes responsibility in an individual. It also encourages teamwork and tolerance. Jill Hoggard Academy of Dance o�ers

classes for ages two and up, including: U & Me, Creative Dance, Ballet, Lyrical, Tap, Jazz, Street Jazz, Pointe, Pre-Pointe and two levels of Adult Classes. Jill Hoggard Academy of Dance has two studios with state-of-the-art sprung maple �oors, private parking and the “Gotta Dance-wear” store. Jill Hoggard Academy of Dance of-fers classes in August with three performances at the Steele County Free Fair. Fall registration begins August 1st and classes start at the end of August. Jill Hoggard Academy of Dance has also added three competition teams to its repertoire; Junior Competition, Teen Com-petition, Senior Competition and Teaching Assistants Competition. Information is now available! Dance concerts are Saturday, May 17th and Sunday, May 18th at 1:00 PM and 6:30 PM. Tickets are now available at the studio. Check out our website at www.danceowa-tonna.com. Get healthy, get well... dance!

Jill Hoggard

Finding time to exercise is no small feat for manyFinding time to exercise is no small feat for

many men and women. Obligations at home and at the o�ce can make it hard to �t in a workout, a familiar quandary for men and women with multiple commitments. �ough it’s not always easy to �t in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health. �e United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week. In addition, the DHHS also advises that healthy adults include strength training exercises in their workout regimens at least twice a week. Such a workout schedule can improve both physical and mental health, making it easier for men and women to handle their hectic schedules. While such recommendations may seem manageable, many men and women still feel as if there’s just not enough time in the day for them to incorporate a daily exercise regimen. �e following are a few ways such men and women can �nd time for �tness. Take a walking lunch. Many professionals have heard of a “working lunch,” but those strapped for time to exercise might want to take a walking lunch instead. Rather than sitting at your desk or in your favorite booth

at a nearby restaurant on your lunch hour each day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on o�ce gossip with coworkers. Invite a few coworkers along, walking to and from your favorite restaurant or �nding a nearby park and going for a quick walk. �is is an easy way to squeeze in the recommended 30 minutes of moderate aerobic activity each day, and you will no doubt feel more energized a�er lunch than if you had simply eaten without exercising. Exercise in the morning. Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including a�er leaving the o�ce at the end of the workday. When exercising in the early morning hours, men and women are less likely to encounter scheduling con�icts, as coworkers, colleagues and even the kids will likely still be asleep. �at means fewer interrupted or missed workouts. Prepare meals ahead of time. If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the o�ce and dinner each night. For example, slow cookers and crockpots make it possible to start making dinner in the early morning and require little or no effort once you arrive home in the evening. Plan to cook a few meals each week

in a slow cooker, which will free up time for you to workout when you would otherwise be preparing dinner. Work while you workout. Smartphones and tablets have made it easier than ever to get work done while you’re away from work. �is includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. �anks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds. Get o� the couch. Many men and women prefer to unwind on the couch as they catch up on their favorite television shows and movies. But such unwinding should not come at the expense of working out. Much like catching

up on work at the gym, you also can catch up on your favorite shows and movies while at the gym. Many smartphones and tablets now have apps that allow users to access subscription streaming services, so users who can’t �nd time to exercise should take advantage of such apps and watch their favorite shows and movies from the treadmill instead of the couch. Readers who can comfortably read while exercising can follow a similar route and read on the elliptical instead of sitting sedentary in a chair as they make their way through the latest bestseller. Finding time to exercise can be di�cult, but even the busiest men and women have several options at their disposal as they attempt to make �tness a bigger priority in their lives.


Men and women looking to shed a few pounds and keep those pounds o� o�en look for ways to boost their metabolisms. Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best explained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many people, especially men and women whose metabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly. Though metabolism is a collection of complicated processes, boosting metabolism can be rather easy. The following are a handful of ways to do so, which can help men and women reach their �tness goals. Eat the right foods and eat more o�en. Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional three square meals per day. But grazing is only e�ective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and �ber. Vegetables tend to be especially bene�cial because they are high in �ber, a nondigestible carbohydrate that is hard for the body to break down. As the body works hard to break down �ber, it’s burning energy and boosting its metabolism along the way. Fish is another potentially bene�cial food for

those looking to boost their metabolisms, as studies have shown that the omega-3 fatty acids found in �sh oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes. Eating more often benefits the body because doing so stimulates metabolism, reassuring the body that food will be coming on a regular basis. When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat. Add some lean muscle. Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an impact on metabolism as one that includes a combination of weight training and aerobic exercise. When muscles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boosting metabolism as a result. Don’t believe everything you read or hear. Suggestions abound as to ways to signi�cantly improve metabolism. Unfortunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metabolisms. For example, green tea has its proponents who feel it can have a signi�cant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabolism is negligible, and therefore won’t make much

of an impact on a person’s weight. The same can be said about capsaicin, an active component found in chili peppers that some feel boosts metabolism enough to promote weight loss. Though capsaicin can boost metabolism slightly, studies have shown that in�uence is not signi�cant enough to a�ect a person’s weight. Don’t get too comfortable. Modern technology may be a reason why waist sizes are getting bigger. Heating and cooling systems may be must-have items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortabley cool in the summer. A study from the National Insitute of Health Clinical Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room may just be the easiest way for men and women to boost their metabolisms. Boosting metabolism and

shedding extra pounds is a goal for many men and women. But while metabolism is a complex set of precesses, the various ways to e�ectively boost that metabolism can be quite simple.

More about Just About You! Get in Shape Studio, LLC

�e basics of boosting metabolism

By Jennifer Fisher Personal Trainer

We o�er a variety of �tness classes de-signed & geared around you! It is unique when there is a place to go to that can under-stand di�erent needs, challenges, interests, etc. and recognize what you are trying to do without any judgment. When �tness classes are routinely sched-uling into our life as appointments, we then won’t allow anything to get in the way of “that really important appointment”. �e appointment with YOU! Join Us Today! People joke with friends saying, “It’s all about me...of course!” Generally people will priori-tize everyone and everything above themselves.

�ey need to “tend to it”, “manage it”, “care for it” or “someone”, “get it done”, etc. However, sel-dom is any thought given to how any of “it” would happen if they “couldn’t do IT”. “If you don’t put yourself �rst in taking care of you then who is going to take care of all those

things if YOU can’t?”©, Proprietor and Personal Trainer, Jennifer Fisher, o�en asks members and people she meets with to discuss personal train-ing services or �tness classes. In order to take care of all the “its” assigned by yourself and oth-ers, take care of you �rst…so you can take care

of the other important “its” and people in your life. Make that 10-, 20-, 30- or more minutes, 1-3 times a week «JUST ABOUT YOU”. �at’s how the name of the studio came to be Just About You! Get In Shape Studio, LLC. Join Us Today! Exercising, as a routine, is a lifestyle that can be developed. It doesn’t have to be a task and there are no requirements....only you make the rules for YOU. Supporting documentation can be easily obtained, at the tip of your �ngers on a keyboard, that �tness reverses the e�ects of age & demand-ing lifestyles. Our studio and instructors show you that working out can also be fun, while giving you the opportunity for it to be just about you. �en without realizing it, you are getting stronger, more toned, a lot healthier & less stressed, so you can do what you want or need to do the rest of your life.

Our studio has an experienced, certi�ed Per-sonal Trainer, certi�cations, licenses, & experi-ence in functional �tness, cross-training, group cardio training, myofascial release and stretch-ing. Classes in: Kettlebell, Circuit, Core Strength & Fitness, Zumba, Zumba Toning, Bokwa Fit-ness, Foam Roller, Body Weight Training, Small Group & Individual Personal Training, and more. Join Us Today! It’s a promise you’ll get nothing but support and patience at our studio. Members get much more than an exercise class from us: on-going support, motivation, advice, information, and one-to-one assistance. Never a time to be nervous or worried how to do something-we are there to show you how and we sincerely care. Go to Facebook, “Like” our page ~ Just About You! Get In Shape Studio, LLC.

Jennifer Fisher

Strength training to build lean muscle is one way men and women can boost their metabolisms.


�e basics of boosting metabolism

Get on the roadto recovery byidentitfying depression

Nearly everyone feels down at one point or another. But when feelings of sadness stretch on and are accompanied

by other symptoms, normal sadness might have given way to depression.

The Centers for Disease Control and Prevention estimate depression affects one in 10 American adults at different levels, while Statistics Canada says around 5 percent of

Canadians have reported symptoms that meet the criteria for a mood disorder, including depression.

Many sufferers of depression believe it is a personal weakness and something they should be able

to control, but mood disorders are recognized mental illnesses that say nothing about a person’s strength of character. Often brought on unexpectedly, mood

disorders like depression cannot be traced to a single root cause. Many within the medical community believe

depression is genetic, and oftentimes doctors treating patients for depression discover a history of depression

among their patients’ immediate family members.

Many different genes may act in combination to cause a mood disorder. In 2011, a British team isolated a gene that appears to be prevalent in families in which multiple members su�er from depression. The chromosome, 3p25-26, was found in more than 800 families with recurrent depression. External factors also can play a role in the onset of depression. According to the CDC, certain groups are more likely to meet criteria for depression than others. �ese include women, people ages 45-64, African-Americans, Hispanics, and people with less than a high school education. �ere are unique symptoms associated with depression. Not every person with this mood disorder will exhibit each and every symptom, but the following symptoms appearing together is o�en an indicator of

depression: •feelingsofsadnessandloss •feelingsofirritability •lossofpleasureinusually enjoyed activities •changesinsleepingpatterns,such as insomnia or sleeping too much •difficultyconcentrating •frequentheadaches •noticeablelackofmotivation •anxietyandpanicattacks •withdrawalfromfriendsandfamily •inabilitytomakedecisions •recurringthoughtsofsuicide or self-harm People exhibiting symptoms of depression should �rst reach out to their primary care physicians, who can begin a preliminary diagnosis and look for symptoms indicative

of depression. A doctor also can perform blood work to rule out other conditions that may be contributing to problems with mood, such as hormonal changes or illnesses. Some doctors may refer patients to a mental health professional who is much more quali�ed to treat mood disorders. A mental health professional will likely conduct an interview with the patient and pay considerable attention to the patient’s medical history. Gaining a stronger grasp of a patient’s symptoms enables doctors to prescribe the most e�ective courses of treatment. Treatments range from medication to talk therapy to cognitive-behavioral therapy. �ose who do not respond to more conventional treatments can discuss further options with their doctors.

Patients who are prescribed an antidepressant medication should expect several weeks to pass before the medication is fully e�ective. Antidepressants are not universally effective, and people being treated for depression or another mood disorder should not grow discouraged if one course of treatment is ine�ective. Many treatment options are available to people with mood disorders. �ose who think they may be su�ering from depression should �rst remember that they are not alone. Millions of people have depression at points in their lives or may experience recurrences of the condition. Visiting a doctor promptly can help su�erers of mood disorders address their conditions more quickly.


Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. �at simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. �e following are some of the steps men and women can take to ensure their workouts aren’t losing their e�ectiveness due to unhealthy eating habits. Start the day o� with a healthy breakfast. Many foods make healthy breakfast options, including fruit and whole-grain cereals. Unfortunately, on-the-go men and women o�en reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to workout �rst thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less e�ective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option

won’t necessarily prove e�ective, as your body might just consume all of the energy this snack provides while you’re asleep. Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even whole-grain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. Let food help your muscles recover. Some people feel they might negate the positive e�ects of their workout if they eat immediately a�er exercising. �at’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover a�er a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great post-workout food options, and none will negate the e�ect of that grueling workout you just �nished. In general, the longer you wait to eat a�er exercising, the longer it will take your muscles to recover. Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and a�er a workout. When exercising, your body will lose a signi�cant amount of water, which can cause the body to dehydrate. Drink water before and a�er your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to longterm health. But all those hours in the gym won’t pay o� if they’re not

combined with healthy eating habits. eat more snacks throughout the day.

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A healthy breakfast is a great way to supplement a workout routine.

How to use diet to supplement your workout routine


How far can you walk in 31 days? On the Move – Walk Across AmericaChallenge yourself or a team to see how far you can walk across America. Walking can work to improve your health. A regular routine of brisk-paced walking daily can help you lose weight, lower cholesterol, strengthen your heart, and reduce serious health problems down the road.

Monday, April 21 through Thursday, May 22Track your steps with any pedometer, record them each day and report them throughout the challenge.

Call 507-446-51521 or email [email protected] Monday, April 21 to register.

2200 26th Street, Owatonna, MN

Challenge yourself or a team to walk across America. Walking offers many health bene�ts. Adding a brisk walk to your daily routine can help you lose weight, lower cholesterol, strengthen your heart and possibly reduce health problems in the future.

Event Registration

• Monday, April 21 from 3 to 5:30 p.m. Mayo Clinic Health System Conference Room A 2200 26th Street, Owatonna, MN

• Call: 507-446-5121

• Email: [email protected]

For more information call 507-444-5007

Event Dates

• Kick off Monday, April 21 at 5:30 p.m. Mayo Clinic Health System Patient Parking Lot 2200 26th Street, Owatonna, MN

• Program ends Thursday, May 22

Join the 2014 On the Move community walking program

�ese snacks pack an energetic punch

Many adults find themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid office atmosphere or a combination of the two can make professionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leaving men and women feeling even more tired as a result. Oftentimes, the right mid-afternoon snack can provide the energy

boosts adults need to stay productive throughout the workday. The following are a handful of healthy snacks that tend to provide a lot of energy. Greek yogurt: Greek yogurt has become increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it

does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be beneficial for those who want to lose weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to eat more snacks throughout the day. Whole grains: Whole grain snacks are loaded with energizing ingredients, including fiber, iron, magnesium, and protein. Whole wheat snacks are also loaded with B vitamins, which help people fight fatigue and stabilize blood sugar levels. In addition, the body takes longer to absorb the complex carbohydrates found in whole wheat snacks, which means the body can maintain stable blood sugar levels for extended periods of time, and that leads to a long-lasting energy boost. White bread and simple carbohydrates provide an immediate, yet temporary, energy boost when people’s blood sugar levels spike. But once that initial energy boost subsides, men and women will be left feeling fatigued. Edamame: Many people may know edamame from recipes, but few might

know edamame can be an energy-boosting snack as well. Edamame are boiled soybeans that are rich in protein, iron, omega-3 fatty acids, and fiber. Each of these things helps the body sustain energy levels. In addition, edamame is also packed with a trace mineral known as molybdenum that helps cells function properly while enhancing alertness and improving concentration. Almonds: Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneficial functions, including aiding in the production of energy and relieving stress and anxiety. Because they are rich in protein and fiber, almonds take longer for the body to digest, which means energy levels will stay up for longer periods of time than they would for those snacks that are easily digested. Almonds also contain healthy fats that curb appetite, making it less likely that men and women who snack on almonds will overeat and find themselves fighting the fatigue that’s often a byproduct of overeating.


two of a kind.

Ecumen’s Brooks and CountrySide feature:

• Premiere independent and assisted living • Spacious floor plans • Daily prepared meals • 24-hour licensed staff, life-enriching programs, and scheduled transportation • The Brooks includes gardens, a pond, patios, and walking paths brookside • CountrySide offers gracious lounges, a library and community spaces

Call for a tour and stay for lunch.

Ecumen proudly serves Owatonna and southern Minnesota with two distinctly unique communities.

650 El Dorado Street Owatonna, MN 55060 507-466-8334

2480 St Paul Road, Owatonna, MN 55060 507-466-5859

Visit www.ecumenowatonna.org

Submitted by Ecumen Brook’s & CountrySideEcumen in Owatonna is proud to operate

two distinct senior living communities. Ecu-men Brooks and Ecumen CountrySide span the breadth of the community; Brooks is lo-cated on the north end of town and Country-Side on the south. �e services that residents at both communities enjoy are independent living with catered services and assisted liv-ing. �e beauty of both locales is that residents can “age in place,” which means that as their needs change, the Ecumen sta� can add the services to help them remain independent in their apartments for as long as possible. For some people that might mean help with set-ting up weekly medications. For others, es-cort assistance to meals or other programs is welcome. And for others still, reminders and assistance with getting up in the morning, bathing, or getting to bed each night is need-ed. As people change, Ecumen can change with them. Sta� are trained to anticipate and accommodate needs at all levels. But some-times, assisted living residents experiencing

mild memory loss might need a di�erent form of help. So, one of the approaches Ecu-men now takes for those living with demen-tia is through its Awakenings program. Ecumen’s Owatonna sta� recently par-ticipated in a workshop led by Maria Reyes RN, an Ecumen quality improvement nurse. Reyes has been instrumental in bringing Awakenings, a holistic dementia care pro-gram, to Ecumen nursing homes and sig-ni�cantly lowering the use of antipsychotic medications. She is now leading sessions throughout Ecumen’s Minnesota communi-ties on adapting this approach beyond nurs-ing homes to assisted living communities such as Brooks and CountrySide. “�e Awakening approach give us a new context in which to communicate with our residents and serve them on their terms,” states Christi Carter, the housing manager for Ecumen CountrySide. She is pleased with the results. “We are �nding that families ap-preciate our e�orts to get into the resident’s world and accommodate needs on their terms.”

While Awakenings started as a way to reduce antipsychotics, it’s mostly a human-to-human relational e�ort, rather than a “clinical” protocol. It’s about maximizing the ability that is within all human beings, regardless of a diagnosis like dementia. It’s about learning the likes and dislikes of the people in Ecumen’s care and working to make deep, meaningful links that create those precious moments of connection that bring happiness. It’s very clear that when you participate in the reality of dementia residents, that sta� have much better chance of keeping them calm and focused by accepting where the resident is. “Corrections” have the potential to agitate. �e mantra for Ecumen is: if it’s 2 p.m. and a person wants breakfast, they get breakfast. If a female resident believes a male care sta� is her mother, well then, he “is” her mother. �ere is no reason to stoke feelings of fright or anger. With a little retraining, it’s much easier and far more therapeutic for the sta� to join the dementia resident’s world than try to force her to enter theirs.

According to Amanda Beavens, housing manager for Ecumen Brooks,”�e Awaken-ings approach is appropriate for people in assisted living and helps them cope with the early stages of the disease by helping them remain calm and focused.” Eventually, resi-dents of memory loss diagnosis will need to move to secure memory care community, but Awakenings allows them to comfortably live a much longer time in their assisted living apartments. �e Awakenings approach to caring for the person as an individual—not just provid-ing care—profoundly touches the hearts of families, sta� and residents themselves. It in-vokes deeply moving feelings--and opens the doors to new experiences, when some think those doors would close. For more information on Ecumen Brooks call 507-446-5855; to contact Ecumen Coun-trySide call 507-446-8334; or visit them on-line at www.ecumen.org.

Ecumen’s Awakening Program opens New Doors for Some Assisted Living Residents


�ough it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. �ough yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012. �at’s a considerable increase from just four years earlier, when just under 16 million Americans admitted to practicing yoga. �e growing popularity of yoga likely comes as no surprise to its many practitioners, who o�en credit yoga with relieving stress and improving overall �tness. In addition, yoga can

also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure. While yoga is bene�cial in many ways, it’s important that men and women not mistake yoga for medical treatment. �ough yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment. For example, doctors may recommend yoga to individuals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels. Yoga on its own may be e�ective, but men and women should still seek professional medical treatment when dealing with health problems. It’s also important that men and women beginning a yoga regimen not take it lightly. �ough the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline, and those unprepared to deal with such demands o�en �nd themselves su�ering from injuries. According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen. Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certi�ed instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for su�erers of osteoporosis, spinal problems and high or low blood pressure. When trying yoga for the �rst time, always work with a professional, making sure to discuss any preexisting medical conditions before

your initial session. Take things slowly. Its reputation as a calming discipline o�en gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform di�cult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and �gure out ways to maintain your balance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses. Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Sti�, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing. Dress appropriately. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made speci�cally for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to �nd pants made speci�cally for yoga, but if not, athletic shorts or track pants can work just as well. Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

Core exercises becoming more popularFitness-conscious men and women have no doubt noticed the growing popularity of core exercises. Core exercises are those that focus on the body’s core muscles, or those around the trunk and pelvis. These exercises are a focus of fitness center programs and have even been integrated into the workout regimens of professional athletes in all sports.But those unfamiliar with core exercises might not understand why they have become so popular, or why they have proven so effective. The following are some of the reasons core exercises have become such a significant part of many training

regimens.Core exercises help improve balance and stability. Core exercises require the core muscles, including the abdominals, hips, lower back, and pelvis, to work together. When muscles work together, the result is improved balance and stability, which helps athletes perform better and non-athletes better cope with the physical demands of everyday life.Core exercises improve the appearance of abdominals. While it might not be the best reason to workout, physical appearance is a significant reason many people

have such a strong commitment to exercise. Core exercises strengthen and tone the underlying muscles of the abdominals. When coupled with aerobic activity that burns abdominal fat, core exercises help turn flabby abdominals into the envy of fellow fitness enthusiasts.Core exercises impact everyday life. Another reason many people commit to working their core muscles is the impact such activity has on everyday life. Core exercises help improve posture, which can reduce, if not eliminate, lower back pain and other muscle injuries. Eliminating that pain can greatly improve quality of

life. In addition, core exercises can make it easier to excel in sports such as golf, a benefit that, to golfers, is worth its weight in gold.Core exercises are free. Core exercises can be done without any costly machinery, and men and women can do them at home without having to pay for a monthly gym membership. However, it helps to get some instruction before beginning a core exercise regimen, as the exercises are not easy and the risk of injury is high for the inexperienced who don’t have anyone to show them what to do.

Tips for yoga beginners


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New advances in eye care being made everydayBy Dr. Beth Gilthvedt Horizon EyeCare

You use your eyes every day for work, for entertainment and to see the ones you love. So your eyes are very important to your life. And advances are being made every day that can help you enhance, protect and preserve your vision.

New instrumentation now makes it possible to detect glaucoma, macular degeneration, diabetic retinopathy and other sight threatening eye diseases that may have no outward signs or symptoms in the early stages when these diseases are most treatable. Like an MRI of the eye, but totally painless and taking only seconds to perform, an i-Wellness eye scan provides a high de�nition cross section of your retina revealing the anatomical layers and can show signs of eye

disease in stunning detail. �is technology performed with an instrument called an OCT, allows us to see what is invisible with traditional eye examination methods. Another new development in eye

care is the Visual Evoked Potential (VEP) measurement of the electrical activity of your visual system. When light enters our eyes it is converted into an electrical impulse that travels the part of the brain that process vision, the visual cortex. Using the Diopsys® NOVA device we can now determine how your eyes communicate with your brain with a painless, non-invasive vision test to objectively measure

the function of the entire visual pathway from the eyes to the visual center of the brain in a way that no other instrument or vision test can. Analyzing the signals produced by the impulses from the eye to brain can help diagnose vision pathway disorders as well as determine if treatment for eye disorders is e�ective. �e VEP has been demonstrated to aid in the diagnosis and treatment of many disorders including lazy eye (amblyopia), brain injury, stroke, glaucoma, multiple sclerosis and other vision related issues. BluTech lenses are another great advancement in the prevention of eye disorders. We all encounter high energy blue light in many of our everyday activities, especially as we have more and more exposure to electronic screens like our smart phones, tablets, computers TVs, etc. Blue light causes

gradual damage to the center of the retina, the macula, which over a lifetime can damage retinal cell functions needed to keep this delicate tissue healthy. �is may leave your eyes susceptible to the development of macular degeneration! Additionally, blue light impacts your daily vision causing glare discomfort and poor visual contrast. BluTech lenses provide blue light protection while enhancing vision and increasing contrast, allowing for the safest and most comfortable vision possible. For more information about OCT i-Wellness scans, the Diopsys® VEP testing, BluTech lenses and other ways to keep your eyes healthy for a lifetime of good vision, see the eye care professionals at Horizon EyeCare Professionals. See What You Love And Love How You See!

Dr. Beth Gilthvedt

A 2012 study published in the American Journal of Physiology found that 30 minutes of daily exercise was just as effective at helping overweight adults lose weight as 60 minutes of daily exercise. For the study, researchers from the University of Copenhagen studied 60 moderately overweight men who wanted to lose weight. Men were randomly assigned to one of two groups, a moderate aerobic exercise group or a high aerobic exercise group. The high-exercise group had to exercise hard enough to produce a sweat for 60 minutes a day, while the moderate group only had to exercise hard enough to produce a sweat for 30 minutes per day. The study was conducted for 13 weeks, and, by the end of the 13th week, the men who exercised for 30 minutes per day had experienced similar, if not better, results than those who exercised for 60 minutes per day. In fact, the men who exercised for 30 minutes lost an average of two pounds more body weight than those who exercised for a full hour. Researchers suggest that the men in the moderate group might have benefitted from having more energy throughout the rest of the day, while those in the 60-minute group had little energy for the rest of the day and were less inclined to be physically active post-workout.

Did you know?


By Anne LambIn Touch Physical � erapy

� e AlterG Anti-Gravity Treadmill is a precise unweighting technology which can help reduce your weight in a � oating type chamber. � is weight reducing technology will allow you to train and aid in physical therapy rehabilitation. You can : • Reduce gravity’s impact by selecting any weight between 20% and 100% of your body weight by 1% increments • Rehabilitate lower extremity injuries with less pain and less impact • Improve mobility, strength and safety for those with neurological conditions • Provide a safe way to lose weight and exercise more intensively while unweighted • Train without pain and reduce the stress to joints and muscles • Recover eff ectively and with less pain aft er training or competition � e innovative AlterG Anti-Gravity Treadmill is a game changer in physical therapy rehabilitation. Whether you’re a patient or an athlete dealing with lower body injuries, chronic pain or neurological conditions that inhibit mobility, you can bene� t from the unweighting capabilities of the Anti-Gravity Treadmill. � e Anti-Gravity Treadmill helps a broad spectrum of people – top level athletes, orthopedic and neurologic patients, pediatric, geriatric and those looking to lose weight - to achieve their personal health, wellness or performance goals.

� e AlterG Di� erence With its unique unweighting capabilities,

the Anti-Gravity Treadmill allows you and your physical therapist to move your training and rehabilitation forward by: • Allowing you to walk or run with no pain while maintaining

a normal gait • Reducing stress on joints and injured areas of your lower body • Giving you the confi dence and ability to run or walk longer and recover faster with less pain “Th e experience was exceptional and drastically reduced the pain I would normally feel, especially from the parts of my body that sustained the most damage from the car accident. I will de� nitely be using the machine again. “ -Alexander G., patient

Anti-Gravity Treadmill for Sports Injury Physical � erapy & Athlete Training � e AlterG® Anti-Gravity Treadmill® enables athletes to train harder and enhance their physical therapy experience. You can: • Maintain and develop fi tness while recovering from an injury. • Achieve a higher level of conditioning without putting extra stress on your joints and muscles. • Use the Workout Programmer to plan and conduct automated training programs • Recover faster aft er a game, race, or hard workout – «active recovery” • Track progress clearly and easily. • Develop the confi dence to push yourself

harder during training and rehab.

Athletes First Th e Alter G anti-gravity therapy is excellent for the needs of high-level athletes during physical therapy from a sports related injury or surgery. It also helps healthy athletes train harder. With the support of the AlterG Anti-Gravity Treadmill, you can push yourself further than otherwise possible during your training, conditioning, and recovery. Anti-gravity training the Alter G allows athletes to: • Rehabilitate post-injury or post-surgery • Reduce impact during plyometric and strengthening exercises • Plan and execute custom training sessions with the Workout Programmer • Complete biomechanical training—lateral, backwards, and form drills • Conduct over-speed training and leg turnover • Safely increase weekly mileage

� e AlterG Advantage Top-level collegiate and professional

athletes are already training with the AlterG Anti-Gravity Treadmill to maximize their performance. Sports facilities with the Anti-Gravity Treadmill include: • Washington Wizards • Texas Rangers • Golden State Warriors • University of Nebraska • New York Jets • University of Louisville • Green Bay Packers • University of Texas • Arizona Diamondbacks In Touch Physical Th erapy is pleased to be one of three Alter G sites in Southern Minnesota. We at In Touch Physical Th erapy continue expanding our knowledge and skills in classes, workshops and seminars to better serve our patients. Th is includes bringing cutting edge technology and 58 years of collective experience. Call us at 507-451-7888 to schedule a time to experience the AlterG.

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New advances in eye care being made everyday What is an Anti-Gravity Treadmill?

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�e dangers, safeguards and positive aspects of social media

Healthy ways to banish belly fat

Submitted by Fernbrook Family Center

A common conversation I have with children and parents is regarding electronic devices and social media. �is is a subject that is relatively foreign to current parents since their own parents never had to set limits for cell phones or the Internet. �e dangers, safeguards, and positive aspects of social media are all topics of conversation. Inherent in the developmental stage of being a pre-teen/teenager is the act of making poor decisions. Mistakes are o�en healthy; when we learn from them. We all remember making those poor decisions at that age. However, the consequences occurred within our family and community. Now, with the addition of U-Tube, Facebook, and other social media venues, these poor decisions can be instantaneously viewed by potentially the entire world. �e consequences can be devastating, especially to a pre-teen who is already experiencing a shaken self-esteem. So what can parents do? First, talk to your child. Open, honest communication is key to developing positive relationships. Inform the child of the dangers that exist. I o�en ask my clients: “Is the Internet public or private?” You would be surprised by the answer I receive. My response is, “EVERYTHING on the Internet is public.” Ask your child about what apps his or her friends are using and do not be afraid to ask other parents for help when learning about what is popular. Parents, make the rules for being on electronic devices clear and concrete. My recommendation is that together the

family writes all rules down, along with the consequences for breaking the rules. Place the paper in an easily accessible location. Next, install monitoring so�ware such as a key-logger. Key-loggers give parents a copy of each keystroke made on the electronic device. �e child should be informed that monitoring will occur for safety purposes. Discuss how any inappropriate posting, pictures, or texting will result in speci�c consequences. Address that if the child “hacks” the monitoring so�ware, a consequence will also occur. Set clear time-limits for use of electronic devices. Many activities such as social media and texting can be addicting. Teach the child what appropriate time-limits are for such activities. When the child breaks established rules (which the child will since this is how learning occurs), be consistent with the consequences. An appropriate consequence is taking the device away for a predetermined amount of time. Allow the child to have the device back when the time is complete. “Practice makes perfect” as the saying goes. �is is a world that is consumed with the Internet and social media. Social media is now commonly used to seek employment, develop communication with specialists, and stay connected to friends, which are all positive things. Keep in mind when used correctly, social media is a helpful tool that can contribute to success. However, there are dangers. �e best defense is to actively teach the child how to appropriately use the tools available, which will result in building trust and the ability to navigate a system that is integrated into our culture.

Belly fat is often considered more of a cosmetic issue than a health issue. But few outside of the medical or fit-ness communities may know that belly fat is not only unsightly but unhealthy as well. Excessive belly fat can increase a person’s risk of developing type 2 diabetes, heart disease, high blood pressure, and even certain cancers, in-cluding breast cancer and colon cancer.

So while many people may want to reduce their belly fat for cosmetic purposes, they can also use improv-ing their overall health as a motivat-ing factor when attempting to trim their waistlines. The following are a few healthy ways to reduce belly fat.

Adopt a healthy diet. Belly fat is often the first victim when men and women adopt a healthy diet and be-gin to lose weight. Researcher Kristen Hairston, MD, an assistant professor of endocrinology and metabolism at Wake Forest School of Medicine, found that people who ate 10 grams of soluble fiber per day but made no other changes to their diet built up less fat over time than others. In addition to fiber, you should include fruits, veg-etables and lean proteins in your diet. These foods will help you feel more

full, which will curb your hunger and, as a result, reduce your caloric intake. Get some rest. A good night’s sleep, which is at least seven hours of sleep each night, has been shown to reduce fat over an extended period of time. Though the exact relation-ship between sleep and belly fat is unknown, a lack of sleep can force men and women to look to sug-ary beverages or snacks to provide a boost during the day. Such drinks and snacks can cause weight gain, espe-cially among those people who rou-tinely fail to get a good night’s sleep. Get off the couch and exercise. Exercise is another effective way to reduce belly fat. Numerous studies have shown the positive effect that daily, vigorous exercise can have on overall health. For example, a study conducted by researchers at Duke University found that 30 minutes of vigorous aerobic exercise, which in-cludes jogging or working out on a cardiovascular machine, such as an elliptical or a treadmill, four times per week can reduce fat and slow down the buildup of fat over time. Those who want to reduce belly fat will likely need to emphasize vigorous exercise. While

those hoping to prevent the buildup of belly fat should know that studies have shown, when coupled with a healthy diet, moderate activity, which includes anything that raises your heart rate, three times per week may be enough to slow down fat buildup.

Owatonna.com

Available at the Following Locations:Owatonna Area Chamber of Commerce & Tourism

Area Restaurants & Grocery StoresSteele County Area Health Related Businesses

Also Available... • At the front counter at the People’s Press

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135 West Pearl | Owatonna | 507-444-2389

Owatonna.com

Available at the Following Locations:

Available Friday

April 25


1620 S. Cedar Owatonna451-0138

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�e dangers, safeguards and positive aspects of social media What can a Hy-Vee dietitian do for you?Tracy Bjerke, RD, LD

�e �rst question I receive when I tell someone I am a Hy-Vee dietitian is, “What does a Hy-Vee dietitian do?” My response to the question is usually, “A lot of things.” Since the role of the supermarket dietitian is relatively new, most people are curious about what services I have to o�er in the unique setting. First, what is a registered dietitian? Registered dietitians are your most credible source for food and nutrition information. We are here to help translate food and nutrition science into practical information you can use. �e registered dietitian (RD) initials indicate the dietitian has completed a bachelor’s, master’s or doctorate degree in nutrition, completed a supervised dietetics internship program, passed a national examine, and must maintain continuing education credits. Now, what do I do at Hy-Vee? Here are just a few of the services I o�er.

Shopping Assistance for Health

Talk a walk through the aisles with me and discover healthy foods that appeal to you and �t your lifestyle. Learn how to read food labels, use the NuVal™ Nutritional Scoring System and focus on your health concerns, such as diabetes, cholesterol, weight management, food allergies, quick meal ideas, stretching your food dollars and much more. I also o�er supermarket tours, which are perfect for groups of two to 12 people. �e best part…..this service is free! Make an appointment with me today.

Health Screenings

With a simple �nger-stick, you will receive your total, LDL and HDL cholesterol, triglycerides and blood glucose results in �ve minutes. �e health screening also includes blood pressure screening, BMI (body mass index), body weight and waist circumference.

Individual Medical Nutrition �erapy (with physician referral)

Visit me when your physician recommends diet changes or for any special dietary needs. I will help you develop a nutrition plan tailored to your healthcare needs, such as weight loss/gain, diabetes, high blood pressure, high cholesterol, food allergy/intolerance (such as gluten-free) and other nutritional concerns.

Begin™ Healthy Lifestyle and Weight Loss Program

Begin is a ten-week lifestyle management program. �is healthy lifestyle program emphasizes eating for good health, weight loss and being physically active. Health screens with biometrics and measurements are included with the Begin™ program at start and �nish. Begin™ is not a “diet”- Begin™ is a plan to help with lifelong wellness.

Community & Worksite Wellness Services and Nutrition Presentations

My services also extend beyond the walls of Hy-Vee. I o�er a variety of health and wellness programs for businesses, organizations, churches and schools. Services may include employee health fairs, cooking demonstrations, luncheon presentations or health screenings. Nutrition presentations are available on the topic of your choice. Popular topics include heart-healthy eating, simple secrets to a healthy weight, portion distortion, superfoods, diabetic-friendly foods and more! If you have questions about my services and fees, have a food and nutrition question or would like to make an appointment, contact me at the store (507-451-0138) or e-mail me at [email protected]. I look forward to working with you and helping you live an easier, healthier and happier life.


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Time to KICK the HABIT!Time to KICK the HABIT!

Are you ready to quit smoking?

Improving heart health need not be di�cult

By David B. Dow, DC, CCSPWhat causes it? Addiction to smoking is actually caused by

the body’s addiction to the primary ingredient in cigarette smoke, known as nicotine. Nicotine causes an addiction to smoking in three ways. First, small amounts of nicotine make a person feel pleasant and satis�ed, causing the person to want to smoke even more. Secondly, nicotine a�ects the mood and behavior of a smoker by altering chemicals in the brain. A�er inhaling, the nicotine releases endorphins, dopamine, serotonin, and other opiate peptides at a high rate. When the levels of these chemicals fall it will trigger the “cravings”. �e body normally releases these natural chemicals on a time clock and when we become addicted to smoking this natural release ceases and the body becomes dependent on the cigarette to trigger these chemicals. Lastly, and o�en most importantly, withdrawal symptoms, such as nervousness, headaches, irritability, and di�culty sleeping, occur when a person refrains from smoking for a given period of time (usually about 24 hours).

Quitting smoking can be one of the most difficult challenges a person can face. The reasons to quit are numerous and well documented, and can signi�cantly improve your quality of life. Researches are now saying that smoking costs to employers are $5,800 per smoker per year, due to decreased productivity, increased health problems and increased health insurance premiums.

Chances are you’ve tried numerous meth-ods to quit smoking...time and again. It isn’t your fault that you haven’t been successful. �e problem is that few methods are able to over-come both the physiological and psychological aspects of the addition.

�e Failure of Traditional MethodsMost of the over-the-counter products

available to help you quit smoking do not solve the problem since nico-tine replacement therapy continues feeding your body’s addiction to the toxic substance. If you have tried going ‘cold turkey’ before, you know full well how overwhelm-ing the cravings can build

over time. In the end, the majority of people return to smoking because these methods are not an e�ective permanent strategy.

Laser �erapy for Smoking CessationEmerging science has found many practi-

cal uses for laser technology. One of the latest applications is Low-Level Laser �erapy (LLT) for smoking cessation, the research on it’s ef-fectiveness has been very promising. Similar in practice to acupressure, laser therapy brings together the best of eastern medicine with west-ern technology.

Laser therapy works by applying painless and noninvasive light energy to speci�c acu-puncture points on the body. Activating these points has demonstrated an ability to end nic-otine addiction by opening pathways in the body. It also releases endorphins, dopamine, serotonin, and other opiate peptides that reduce withdrawal symptoms such as stress, irritability and nervousness.

Preparing to Quit Increases SuccessSelf preparation is a very important �rst step

to quitting and there are many helpful actions you can take to ensure your success. If you are interested in a FREE instructional guideline “Preparing to quit smoking” please contact Dow Chiropractic Natural Health Clinic at 507-451-1691

Dr. David Dow

Heart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in low-income countries. Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. �e American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease. Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can

circulate in the blood and cause blockages that can lead to heart attack. Adopt a low-sodium diet that’s also low in cholesterol. Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure. Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.


Who has not heard the old adage, “an apple a day keeps the doctor away”? It may seem unlikely that one fruit could be so e�ective at maintaining good health, but apples really are a super food.Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. �ough considered a fall fruit, apples can be enjoyed year-round thanks to commercial food production and importing.Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional bene�ts. Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help �ght cancer and prevent dental problems.According to new information from long-running studies published in the British Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent.Apples are high in many antioxidants and, as a result, this makes them especially valuable at �ghting illness. For example, the disease-�ghting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals.Apples also are very high in �ber. Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also

can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result.In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. �e crisp, abrasive texture stimulates the gums and removes debris from the teeth. What’s more, the natural mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque.An apple weighs in at under 100 calories per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of �ber, apples can help men and women maintain a healthy weight.Because apples can be plagued by insects and parasites, some growers repeatedly spray the trees with pesticides. It is adviseable to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw. �ere are more than 7,000 varieties of apples on the market today. With such variety, availability and health bene�ts, apples make a convenient and nutritious snack.

By Cindy O’Meara

For many Americans, rising healthcare costs are a major source of worry as they plan for retirement. According to a recent survey, two-thirds of a�uent Americans have not calculated what their healthcare costs may be in retirement. Many retirees believe that they can rely on Medicare; however, Medicare only covers a percentage of health-related expenses and most retirees pay large out-of-pocket healthcare expenses. According to an AARP study, Medicare bene�ciaries aged 65-74 spend $2,920 a year in out-of-pocket expenses, those aged 75-84 spend $3,815 a year. Retirees 85 and above spend $4,615 a year. According to the Center for Retirement Research, retirees can expect to spend 29% of their annual income on healthcare by 2020.

While there are many ways to address health care costs, one must also consider extended care costs that will likely occur, here are a few options you may wish to consider: Purchase long-term care insurance.

Long-term care insurance is designed to cover costs related to long-term care like extended hospital stays and skilled nursing. �e major bene�t of a well-thought-out LTC policy is that it can transfer the �nancial burden of care to the insurance company without wiping out your retirement savings. Notably, the cons of LTC insurance must be carefully weighed. Annual premiums can be expensive, ranging from $1,000 to

$3,000 or more per person. Also, letting the policy lapse at any point wastes money previously spent on premiums. Extensive �ne print on LTC policies can exclude bene�ts that you thought were due. LTC insurance can o�er protection and greater peace of mind, but it is critical to consult with a �nancial professional to choose the policy that best �ts your situation. Set up a dedicated investment account only for long-term care expenses. Investors with the means to do so can “self-insure” by setting aside a portion of their investment savings for medical expenses. �e major bene�t to this option is that investors won’t be reliant on an insurance policy to cover expenses and will be able to use any remaining balance for other purposes. �e obvious downside to this strategy is that all normal investment risks apply and it is entirely

possible that your investment savings will not be enough to cover all healthcare expenses. Use your home equity. �ose who own their own home can hold it in reserve for long-term care, tapping it through home equity loans, reverse mortgages, or by simply selling the house. Obviously, this option is entirely dependent on how much equity you have in your home and how high your healthcare expenses are. Forecasting what your actual healthcare needs and medical costs will be is di�cult. If you haven’t begun to plan for your future needs, it is time to start now. By beginning the process early, you can take advantage of lower long-term care insurance premiums, and can plan your retirement more e�ectively. Early planning is especially important for those with existing illnesses or a family history of health problems.

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Are you ready to quit smoking? Rising health care costs are major source of worry

�e nutritive power of apples

Cindy O’Meara

Whether gala, golden delicious, granny Smith or braeburn, apples make for a nutritious snack.


Parents tend to be quite familiar with food allergies. In an e�ort to protect youngsters, schools have begun to crack down more regularly on foods that tend to cause allergic reactions, o�en placing restrictions on what children can bring in for lunches or snacks. Parents and children who grew up around peanut and tree nut allergies are quite familiar with what triggers allergic reactions associated with such foods, and the potential side e�ects of consuming these foods. But those who are less experienced with food allergies may not know what to expect.According to the Mayo Clinic, being allergic to nuts us one of the more common food allergies, especially among children. Many people who are allergic to peanuts are also allergic to other tree nuts, including walnuts, almonds and pecans. As with any allergen, reactions vary from person to person. Some may experience mild symptoms, such as light rashes or swelling, while others may have severe reactions, including anaphylactic shock, which is characterized by shortness of breath, a severe drop in blood pressure, constriction of airways, and potential heart failure. According to Spire Health Partners, more than 3 million people in the United States have a nut allergy, and one-third of them will su�er from a severe symptom if they ingest nuts. A peanut allergy occurs when your body mistakenly identi�es peanut proteins as something that can be harmful. Just as your body might �ght a cold, it releases chemicals from the immune system to �ght o� the peanut invader. �e number of kids with peanut allergies has been increasing over the last 10-15 years, doubling in the last half-decade alone. It isn’t known why some people are prone to nut allergies while others are not. However, Michael C. Young, M.D., Assistant Clinical Professor of Pediatrics at Harvard Medical School and a practicing pediatrician at Children’s Hospital, has a few ideas. Nursing mothers and very young children are eating more peanuts, particularly in the form of peanut butter, than ever before, something that Young feels could be causing a higher incidence rate of peanut allergies. Young also theorizes that better hygiene may play a role, suggesting that because children have fewer infections (due to improved hygiene and

routine immunizations), their immune systems are more likely to target other things, such as foods and environmental factors, resulting in allergies. Although peanut allergies are prevalent and can be dangerous, there is no reason to act rashly. Young notes that approximately 20 percent of children will outgrow their peanut allergies by the age of 6, and he advises that it is worth having a child retested as they get older to gauge if there have been any changes in the status of the peanut allergy.When dealing with peanut allergies, it is important to separate myths from facts. Direct contact is the most common cause of a reaction. This results from eating peanuts or foods that contain peanuts. Cross-contamination,which occurs when peanuts unintentionally come into contact with other foods, is another common cause. Some people can have a reaction by touching peanuts with their skin. A rash may occur, but a very dangerous reaction will not result unless the peanuts enter the mouth or come into contact with the nose or eyes. An allergic reaction can occur from inhalation of peanut dust, such as peanut flour or ground shells during processing. Aerosol cooking sprays that contain peanut oil also can produce a reaction. It is important to note that the smell of peanuts will not induce an allergic reaction. Mount S inai School of Medicine in New York found that peanut proteins can be detected in some people’s saliva a�er eating peanuts. A kiss could transfer some of the peanut allergens to another person. Sometimes an allergy is not really an allergy, but rather an intolerance to a certain food. A food intolerance does not involve the immune system. A person with a food intolerance can eat small amounts of the food with only mild symptoms, such as indigestion, rather than a severe reaction with a true allergy. While being diligent in reading food labels and asking what ingredients are in prepared foods at restaurants is key for people with peanut allergies, so is avoiding potential skin

contact. �is means thoroughly washing areas where peanuts or peanut butter may have been and ensuring other children wash up a�er lunch. Peanut allergies are foremost on the minds of parents and educators. Understanding what is involved in a peanut allergy can help everyone make informed decisions about protecting youngsters.

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By Greg Schroder, MPT

Exercise should be a vital part of any diabetics daily care regimen. And it is a well-proven fact that exercise can help control diabetes by reducing risk factors such as being overweight. Indeed, following an appropriate exercise program and doing it safely can be key to preventing type 2 diabetes for the 10 million Americans at high risk for the disease, says the American Physical �erapy Association (APTA). A landmark study conducted by the National Institutes of Health (NIH) and reported by the APTA found that those at risk for type 2 diabetes could reduce the likelihood of developing the disease by 58 percent through 30 minutes of moderate daily exercise and by weight reduction, eating a low-fat, low-carbohydrate diet. �e NIH study demonstrated that lifestyle interventions can actually prevent the disease. �ere are a number of di�erent concerns that a diabetic has to pay attention to when beginning an exercise program. Because I am an active athlete who also happens to be a diabetic, I have a unique perspective on how to exercise safely. First, you must check in with your physician before you start any exercise program. Next, a complete understanding of hypoglycemia is necessary. What is hypoglycemia and why is it important? Biochemically hypoglycemia is de�nes as a blood glucose level below 50 mgldl. Normal is 70-140 mgdl.

Hypoglycemia is an acute event requiring immediate action on the part of the patient or caregiver. It is described in three progressive stages: mild, moderate and severe. Each stage has classic sign and symptoms that

the exerciser should be aware of. And it probably is not a bad idea to share these with the sta� at your �tness club or the person with whom you exercise so they can respond appropriately if you have problems. Mild hypoglycemia usually is observed as excessive sweating, racing heartbeat, anxiety, shakiness and hunger. You may progress to moderate if you ignore these symptoms. You may experience headache, mood changes, irritability, inability to concentrate, drowsiness, confusion, impaired judgment, slurred speech, staggering gait and double vision. A severe hypoglycemic reaction includes disorientation, seizures and unconsciousness. Hypoglycemia depends on medication timing, meal schedules, activity levels and injection site. When I work with a diabetic patient I know there are a number of things I need to be aware of which are good guidelines to follow as you plan your exercise program. Medication timing: Not all insulins are the same. Some peak in their action sooner and some have longer lasting

e�ects. You should know these peak times and not exercise during them. If this isn’t possible look at your meal scheduling as a way to cope. Eat before you exercise or bring some additional snacks along if your workout is physically demanding. �e more intense the workout the greater the in�uence on blood glucose levels. Be prepared to compensate with less insulin or more food. If you’ve been sedentary and are just beginning you should know that you are at risk for hypoglycemia for up to ��een hours a�er strenuous exercise. You can change your insulin absorption rate when you inject yourself in a working limb or muscle. Try to inject yourself away from muscles you will be working on. �at is always my suggestion when I treat a diabetic patient. Now doing all of this will de�nitely reduce the incidence of hypoglycemia but it will not eliminate it. If you recognize that you or someone you are with is experiencing mild hypoglycemic symptoms you should give them 10-15 grams of fast acting carbohydrate such as 6-8 life savers, 6 ounces of regular pop, 4 ounces of orange juice or perhaps 3 graham crackers. Wait 15 minutes and have the person check his/her blood glucose level. If the symptoms do not go away, repeat and wait another 15 minutes. Once the symptoms are gone you can resume normal activity. Moderate hypoglycemia is treated the same way but you may have to actually feed the person or otherwise assist because of their

confusion. O�en diabetics have glucose tubes on hand for such emergencies. If you are a �tness club owner, it would be wise to educate your sta� on how to use them. Understanding the signs and symptoms, the causes and treatments is a big part of exercising safely.

What type of exercise is best?

I can design a low-impact form of weight training by using low-weight, high-repetition exercise bands. �is type of exercise helps to avoid joint stress and prevent stress fractures while providing stimulus for bone growth and osteoporosis prevention. You can also utilize modi�ed yoga stretches and Tai Chi to promote �exibility and relaxation. I really do recommend that you consult a physical therapist about designing an exercise program for yourself. �is is especially important if you are overweight because you are at high risk for physical injury from an improper exercise regime. Range of motion, mobility, and �exibility are o�en greatly reduced in people who are overweight or obese, thereby increasing their chances for serious injury. It is very discouraging to hurt yourself when you are trying to make positive changes in your lifestyle. If you or someone you know is at risk for developing type 2 diabetes, consult your physical therapist for a safe, appropriate exercise plan to help reduce that risk.

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Exercise and diabetes - do’s and don’ts

Greg Schroder, MPT


�e demand for fresh produce has increased in recent years as more people are turning to fresh fruits and vegetables for their nutritional value. �at increase in demand has forced many suppliers to import more produce from other countries, which could be putting consumers’ health at risk. Although the United States and Canada may have stringent standards for produce, many other countries do not. Less stringent regulations overseas can result in irrigation water carrying sewage, pollutants and parasites to crops, and herbicides and pesticides may be used in abundance in foreign countries where such usage is subject to little, if any, oversight. Fewer regulations means some farms pay more attention to pro�t than to the purity and safety of crops. �e Pure Food Growers of America states that the average American consumes more than 10 pounds of insecticides and herbicides every year from produce. Many of these substances are proven carcinogens. �oroughly washing and soaking fresh produce is the key to removing potential hazards from foods. Organic fruits and vegetables may be less risky, but even organic foods are susceptible to contamination because of potentially unsafe handling practices. All produce should be washed before eaten. Before cleaning produce, stock up on a few supplies. You will need a large plastic bowl, some apple cider vinegar or baking soda and a produce brush. Add enough cool water to cover the produce you will be

washing. Add either three tablespoons per gallon of water of the vinegar to the bowl or sprinkle about three tablespoons of the baking soda into the water. It’s best not to mix both the vinegar and the baking soda, or you may end up with a foaming, over�owing concoction thanks to the chemical reaction that occurs when vinegar mixes with baking soda. Add the vegetables or fruit to the treated water and allow it to soak for around 10 minutes. Use a vegetable brush to thoroughly scrub the produce. Some foods, like celery and lettuce, have dirt or bugs trapped in their ribs and folds. Soaking and scrubbing can dislodge any bugs. Instead of washing the entire head at once, wash lettuce leaves as they are used to retain the vitamins and minerals.A�er rinsing the produce, allow to dry before eating. A salad spinner can help dry lettuce and cabbage leaves so they are not soggy.

It is best to wash produce right before using it rather than washing it in advance. Moisture encourages bacterial growth and hasten spoiling. Even foods that have a rind, such as melons, should be washed prior to eating to avoid contamination from the rind to the �esh inside.

�e Dirty Dozen Certain foods are dirtier than others in terms of the pesticides they contain. However, foods that were grown without pesticides may still be contaminated by animal feces and bacteria from the soil and irrigation. �at being said, here are the 12 foods that are most likely to contain the highest amounts of

pesticide residue, according to �e Environmental Working Group. 1. Apples 2. Celery 3. Cherry tomatoes 4. Cucumbers 5. Grapes 6. Hot peppers 7. Nectarines 8. Peaches 9. Potatoes10. Spinach11. Strawberries12. Sweet bell peppers

By Dr. Chad M. EischensPrairie Family & Sports Chiropractic Suzi had been experiencing headaches on a daily basis for years. She �nally was talked into going to see a chiropractor by one of her friends. She was reluctant at �rst, because she didn’t know what to expect. But once she had a thorough examination and followed through with her chiropractic treatment plan she was amazed at how much it helped and her headaches were no longer a�ecting her quality of life. Suzi is just one example of how chiroprac-tic can increase the quality of life by getting to the cause of a problem and correcting it, thereby, allowing the body to function more normally. Headaches a�ect just about everyone at some point and they can present themselves in many di�erent ways. Sometimes it’s pain behind their eyes, or pain in only one part of their head. Sometimes it’s a pounding sensa-tion, and occasionally it even causes nausea and vomiting. �e pain itself may be dull or sharp and may last anywhere from a few min-

utes to a few days. Because head-aches are so common, some people think that getting a headache is just a normal part of life. �is is simply not true. Headaches are a sign that something is wrong.

Some estimates suggest 25% of the popu-lation has a headache right now! A compre-hensive U.S. study reported that 10 million Americans su�er from moderate to severe disability from various forms of headaches. �e majority of recurrent headaches are of two types: tension headaches and migraine headaches. �ere is also a third, less com-mon, type of headache called a cluster head-ache. Tension type headaches are the most com-mon, a�ecting almost 75% of all headache su�erers. Most people describe a tension headache as a feeling of a tight band or dull ache around the head or behind the eyes.

A frequent and overlooked cause of head-aches is the malfunction of spinal bones in the neck and upper back. When bones of the spine lose their normal position or motion, also known as a subluxation, sensitive nerves and blood vessels to the head can be a�ect-ed. When spinal nerves and related tissues are stretched or irritated, they can produce throbbing headaches. Aspirin and medications may cover up these warning signs, but do not correct the underlying structural cause and can cause many adverse reactions to your body. Regardless of the type of headache, many people experience correction and relief through chiropractic care. If a thorough examination reveals subluxations, reduced range of motion, loss of normal spinal curves, or mechanical restrictions, chiropractic care should be considered. Speci�c chiroprac-tic adjustments can help correct spinal joint dysfunction created by the various chemical, emotional, and physical stresses in our lives. •Stressmaybeatrigger,butcertainfoods,odors, menstrual periods, and changes in

weather are among many factors that may also trigger headaches. • Emotional factors such as depression,anxiety, frustration, letdown, and even pleas-ant excitement may be associated with devel-oping a headache. Keeping a headache diary will help you determine whether factors such as food, change in weather, and/or mood have any relationship to your headache pat-tern. A plan of chiropractic adjustments, exer-cises, and healthy diet are all ways to reduce headaches and live a better quality of life! Dr. Chad M. Eischens treats patients with headaches and many other health conditions at Prairie Family & Sports Chiropractic in Blooming Prairie. You can contact his o�ce at 583-2271 or toll free at 1-866-5DR-CHAD for more information or to schedule an appoint-ment. For more information, you can visit our website at www.drchad.org.

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Chiropractic can increase the quality of life

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Clean produce properly to avoid contaminants


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April is alcohol awareness month

Get the facts on stomach bugs to feel better fast

Submitted by Fountain Center

I was looking at a book recently to pur-chase for our child. �e book was about truth and lies and in the description it asks “Can it really rain cats and dogs?” I don’t recall how the book answers this, but it got me think-ing about how information is presented to our children and whether or not the informa-tion is always factual. Take for instance the frogs that croaked out words that spelled out a special type of beer or the beautiful horses that have a snow-ball �ght and this somehow wraps us into the special moment, only to have a type of beer announced. It is estimated that the typical American will see 100,000 beer commer-cials before he or she turns 18. Within this exposure, our children are constantly chal-lenged to decipher the messages about alco-hol, not only with the ads they see on televi-sion, but in social media, friends, billboards, and clothing paraphernalia. �e list goes on. We do know one thing for sure – the odds are they ARE receiving the message about alcohol. But is the message truth or a lie? Is it the message you want them to recall when faced with making perhaps one of big-gest decisions of their lives – deciding if it is okay to partake in an alcoholic beverage? According to the National Council on Al-coholism and Drug Dependence, Inc ., the organization that is in its 28th year of sponsor-ing Alcohol Awareness month, the statistics support having these crucial conversations with our children to ensure they are receiv-ing the facts and developing healthy refusal

skills when they are faced with the decision. Here are some facts to review: •Alcoholisthemostcommonlyusedaddic-tive substance in the United States •Oneinevery12adults(17.6millionpeople)su�ers from alcohol abuse or dependence •More thanhalf of all adults have a fam-ily history of alcoholism or problem drinking • 100,000 persons die each year from al-cohol-related causes: drinking and driving crashes, other accidents, falls, �res, alcohol-related homicides and suicides • More than 7 million children live in ahousehold where at least one parent is depen-dent on or has abused alcohol •Alcoholisaprimaryfactorinthefourleadingcauses of death for young persons ages 10-21 • Young people who begin drink-ing before age 15 are four times more likely to develop alcohol dependence than those who begin drinking at age 21 •Alcohol-relatedproblemscostAmerica$224billion in lost productivity, absenteeism, health-care costs, crime and family-related problems Caring adults in a child’s life have the power of in�uence even more than the frogs or whatever catchy animal or item they put in the advertisements. Have that conversation with a young person today! FountainCenters is aMayoClinicHealthSystem program for substance abuse and ad-diction celebrating 40 years of providing ser-vicesinsouthernMN. Visitfountaincenters.orgorcall800-533-1616formoreresourcesonhow to have positive conversations with youth and to recognize problem use.

Clean produce properly to avoid contaminants

Few things can prove more painful or inconvenient than stomach bugs. Digestive tract illnesses can cause persons to spend many hours of the day running to restrooms while con�ning others to the house for extended periods of time. �ough o�en temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.

Causes Stomach bugs are known as gastroenteritis, a condition characterized by an in�amed and irritated stomach and intestines. The MayoClinic says people are most likely to contract gastroenteritis a�er eating contaminated foods or drinking contaminated water. Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis. Viralgastroenteritis is caused by a virus that enters the body. However, bacteria and parasites also are responsible for stomachbugoutbreaks.Virusesthat trigger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses. Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella.

Symptoms Stomach bugs o�en strike suddenly. Su�erers may experience queasiness or nausea and a loss of appetite. Pain or bloating in the stomach also may occur.Vomiting and diarrhea often causemany people to suspect something is wrong, and some stomach conditions are also accompanied by fever, achiness and lethargy.

Treatment Manypeopleopt forawait-and-see approachwhen struck with stomach bugs. Gastroenteritis o�en heals on its own. Some refer to it as a “24-hour-bug”andfindthatoncethestomachhasbeen purged clean, the o�ender no longer wreaks havoc on the body. But stomach bugs can be more persistent as well. Su�erers should visit a doctor if vomiting or diarrhea last more than a few days. Doctors may take a stool sample to determine what’s behind the bug. In the event of a bacterial infection, an antibiotic may be needed to clear uptheinfection.Visitingadoctorwhenstomachproblems persist is also bene�cial because he or she may be able to rule out certain conditions, such as colitis, ulcers or Crohn’s disease.

Helpful hints When a stomach bug strikes, it is best to refrain from eating, especially when vomiting regularly. Stick to clear broths and liquids, which are easy on the digestive system, while the stomach is irritated. Oncevomitinghassubsided,sufferersshouldoptfor a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. �is acronym stands for Bananas, Rice, Applesauce, and Toast. �ese foods can help bind a person and are relatively easy to digest. Because a stomach bug often leads to dehydration, drink plenty of �uids. To restore salt and electrolyte balances, sports drinks are adviseable for adults, while a beverage like Pedialyte is best for children and the elderly. When symptoms begin to subside, su�erers can gradually add foods back into their diets. But men and women should avoid particularly spicy or heavy foods until they are convinced that they have fully recovered. Many people are tempted to turn to an anti-diarrheal medication at the �rst sign of a stomach bug. However, the side e�ects of gastroenteritis are the body’s method of ridding itself from whatever has brought on symptoms. Failure to let nature run its course could result in a rebound of symptoms or a longer-lasting sickness. To avoid su�ering from stomach bugs, men and women should consider the following tips. •Frequentlywashyourhandswhenpreparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria. •E.colimaybepresentonsomefresh produce, so wash produce carefully before consumption. •Considertakingaprobioticsupplementto increase the amount of good bacteria in yourdigestivetract.Yogurtalsocontains live cultures that are good at maintaining digestive health. •Avoidcontactwithpeoplewhoclaimto have the stomach �u. •Promptlyconsultadoctorifsymptomsdo not go away or if you have a high fever or blood in your stool. �is may indicate a di�erent illness. Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.


Exercise bene�ts the brain, too

Regular exercise can bene�t the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. �ough many people are quick to associate exercise with its physical bene�ts, those hours spent on the treadmill also can boost brain power. According to Dr. Barry Gordon, professor of neurology and cognitive science at Johns Hopkins Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory �at Makes You Smarter,” exercise has a direct impact on the brain. �at’s because exercise works directly on brain tissue, improving the connections between nerve cells, creating new synapses, growing new neurons and

blood vessels, and improving cell energy efficiency. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical bene�ts are accompanied by several cognitive bene�ts as well. As the American Psychological Association acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental bene�ts men and women might reap from regular exercise.

Improved moodMany people feel great a�er exercising,

especially if that exercise comes at the end of a particularly stressful day. However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke University researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. �ose in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise was generally comparable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that those who continued to exercise had lower depression scores than those participants who were less active. Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the e�ects of exercise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients.

Antidote to anxiety Some researchers, Otto included, have begun to examine the e�ects of exercise on treating and possibly preventing anxiety. The body’s nervous system responds quickly when people feel frightened or threatened, o�en causing the body’s heart

rate to increase and sweating and dizziness to occur. �ose people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist University studied the e�ects that regular workouts might have on people prone to anxiety. Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety). Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More information on the link between exercise and improved mental health is available at www.apa.org.


Mayo Clinic Health System in Owatonna2200 26th Street NW, Owatonna, MN 55060

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now!To schedule an appointment or contact your health care team, call between 7 a.m. and 5 p.m., or use Patient Online Services at www.mayoclinichealthsystem.org.

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507-444-5062

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507-444-5062

507-446-7360

507-444-5060

507-444-5055

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Can human growth hormone cheat aging?

Several people use human growth hormone to lose weight and prevent the physi-cal effects off aging.

Human growth hormone performs a number of biological functions and is in abundance when children and adolescents are growing. But HGH has recently become a coveted cosmetic supplement designed to improve metabolism, fend o� weight gain and restore the vigor of youth. �e o�-label use of HGH has resulted in a multi-billion dollar industry but not without signi�cant controversy. HGH, also known as somatotropin or somatropin, is a natural substance excreted by the pituitary gland in the brain. It stimulates growth and cell reproduction and regeneration. As a person ages, his or her HGH levels decrease. In certain instances, doctors will prescribe HGH to treat children’s growth disorders or de�ciencies in adults. However, some patients seek it for improved vitality or as an anabolic agent to improve athletic performance. Many people view HGH as the fountain of youth because it can help diminish wrinkles and the physical signs of aging while improving energy levels and helping �ght depression. But while HGH has its upside, there is still much to be learned about this complicated hormone. Several small clinical studies have looked at HGH in the injectable form. Many tout the e�cacy of the hormone in growing muscles and bone, improving skin, ramping up sexual drive, and helping with weight loss. According to Stuart Weinerman, M.D., Division of Endocrinology at North Shore/Long Island Jewish Hospital, and Assistant Professor of Medicine at Hofstra/North Shore LIJ School of Medicine, the largest review

of trials with HGH demonstrate that long-term use of growth hormone caused an average 2.3 kilogram (about 5 lbs) loss of weight, 2.6 kg (5.6 lbs) loss of fat, 1.4 kg (3 lbs) increase in lean body mass and no consistent change in bone density. Patients using HGH tend to feel better, too, as seen in quality of life scores. But these bene�ts o�en come at a cost. One signi�cant disadvantage of HGH injections is that they are very expensive. Over the course of a year, men and women receiving HGH injections can expect to pay thousands of dollars for those injections, particularly if they are not covered by insurance. Injections also can only be given by a licensed medical practitioner, requiring multiple trips to the doctor during the course of therapy. Another pitfall of injectable HGH is that it is an arti�cial source of the hormone. When the body becomes accustomed to receiving HGH from an external source, the pituitary gland may decrease the natural production of HGH. Should a person cease therapy, he or she may �nd that they are now de�cient in the hormone. �e Mayo Clinic says that HGH isn’t the magical answer for staving o� aging. �e organization warns that there is little evidence that taking HGH supplements provides any measurable bene�t for healthy individuals and it may actually result in side e�ects that are unhealthy. �ese can include carpal tunnel syndrome, swelling in the arms and legs, joint pain, muscle pain, and enlargement of breast tissue in men. HGH also may contribute to conditions such as diabetes and heart disease.


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Health & Wellness 2014