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j a n u a r y 15, 16, & 17, 2014



January 15, 16 & 17, 2014

Don’t get caught in the cold Prepare your home and car for winter weather By JESSICA BIES

Winter in Minnesota can be bleak, with storms ranging from moderate to severe, both in terms of snowfall and temperature. Many winter storms are accompanied by dangerously low temperatures and sometimes by strong winds, icing, sleet and freezing rain. If strong enough, winter weather can knock out heat, power and telephone lines. That’s why it is important to be prepare both your car and your home for winter weather before it strikes, said Nicollet County Emergency Management Director Denise Wright. When disaster strikes, residents need to be ready to face it. “The main thing we really want people to do, is be prepared,” Wright said. “You never know what’s going to happen.” Le Sueur County Emergency Management Director Ann Traxler

SIGN UP FOR WEATHER ALERTS Nicollet County To sign up for Nicollet County’s emergency alert system, visit and click on “Citizen Alert Notification Sign Up.” St. Peter To sign up for St. Peter’s community alert system, visit and click on “Nixle Community Notification System” in the top right-hand corner. Waseca County To sign up for Waseca County’s community alert system, CodeRED, visit and enter your address and contact information. agreed — residents need to be proactive. “We don’t like to think that things are going to happen to us, but they happen and they happen without warning many times,” Traxler said. “In Minnesota we’re used to cold weather, but we’re not used to the severe.” Winterize your vehicle Before temperatures drop, resi-

dents should check or have a mechanic check their vehicles to make sure they have enough antifreeze, working batteries, enough oil and enough windshield wiper fluid, according to the Federal Emergency Management Agency or FEMA. Residents should also check their When severe storms hit, cars can get stuck on the side of the road or in your driveway. To brakes, look for exhaust leaks, replace prepare for the winter, keep a shovel handy and be prepared to dig yourself out. (Metro

See COLD on 4

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January 15, 16 & 17, 2014



Watch out for potential winter health mishaps Snow, ice and the arcticchilled air that engulfs Minnesotans from November to March adds an unwanted layer of difficulty to life. But the problems winter poses don’t stop at inconvenience — there are major health concerns to be aware of and attempt to prevent as well. Here are a few common potential health issues to watch out for throughout the next few months.

Properly fitted shoes increase comfort, reduce fatigue and improve safety. Schumacher • Ta k e your time. If you notice that the floor or ground doesn’t have much traction, walk slow and be careful with each step. • Walk safely. Walk with your feet slightly pointed forward and try the “shuffle step” to prevent slips, trips and falls.

Slips and falls



Guest columnist

Slips and falls account for nearly 9 million unintentional injuries in the United States each year, per the National Safety Council. Most slips and falls occur at building entrances, on lawns, in parking lots and garages, and inside of walkways. Watch out for uneven ground, protruding structures, holes, and debris that can cause slips, trips and falls. Also, be aware of ice- and snow-packed surfaces — they increase the risk of falling. Some tips for preventing slips and falls: • Wear the right shoes.

Having cold extremities is one thing, but frostbite is a whole different condition. And it’s a very serious one. The first step to preventing frostbite is to know when you’re most at risk. Your risk is elevated if you smoke, have a blood vessel disease like diabetes, aren’t wearing proper clothing, are dehydrated or fatigued, and if you’re at a higher altitude. Once aware of your level of risk, take these measures to prevent frostbite: • Cover your ears, face, head and nose

• Wear proper boots or shoes — no sandals or opentoed shoes • Wear mittens or gloves — mittens provide better protection • Put on two pairs of socks on extremely cold days • Pack your car with winter survival gear (blankets, flashlights, matches, etc.) in case of emergency • Travel with another person whenever possible

ing or touching your face. • Don’t smoke. In general, smoking makes you more susceptible to illness. • Eat healthy and exercise. A nutritious diet and regular physical activity helps keep you healthy and boosts your immune system. From slips to frostbite to

winter-related illness, cold weather poses many challenges for people of all ages. Using these tips will aid you in your attempt to combat winter health mishaps and maintain good health. Lori Schumacher is a Mayo Clinic Health System in Waseca emergency medicine

physician assistant. For more information, visit Lori Schumacher is a Mayo Clinic Health System in Waseca emergency medicine physician assistant. For more information,


Winter is a season where colds and influenza are more prevalent than any other time of the year. There are some things you can do today to help prevent winter illness: • Get your flu shot. The most effective way to stop the spread of influenza is to receive a flu vaccination. Experts recommend that people ages 6 months and older get a flu shot. • Practice proper hand washing. Wash your hands thoroughly and frequently with water and soap or alcohol-based hand sanitizer. This is particularly important before leaving the bathroom, eat-

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A special project of the Le Center Leader, Le Sueur News-Herald, St. Peter Herald and Waseca County News. Publisher: Stephanie Hill - Managing Editor: Suzy Rook Media Consultants: Kristie Biehn, Edy Barber, Kathleen Davies, Stephanie Hill, Sherry Wilmes Advertising Design: MaryJo Blanchard, Nikkie Gilmore, Naomi Kissling, Keeley Krebsbach, Jenine Kubista, Kelly Kubista, Paul Ristau Cover Design: Nikkie Gilmore Winter Health Care is distributed to subscribers and readers of the Le Center Leader, Le Sueur News-Herald, St. Peter Herald and Waseca County News at no additional charge. All rights reserved. ©2014. All advertising contained herein is the responsibility of the advertiser. No portion of the advertising or editorial may be reproduced without permission of the publisher.

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January 15, 16 & 17, 2014

Cold: Have an emergency kit for your car and home From 2

fuel and air filters, ensure their heaters and defroster are working and install good winter tires. Avoid traveling by car in a storm, but if you must keep emergency supplies in the trunk, Wright said. An emergency kit could save your life if you get stranded in the snow — if you get stuck do not try to walk to safety. “You definitely should stay with your car,” Wright said. “That’s why you have the kit in there.” Tie a brightly colored cloth (preferably red) to the antenna for rescuers to see, Traxler said. If you do not have an antenna, clip or catch it in a window. Start the car and use the heater for about 10 minutes every hour, Wright added. If you need to exit the car, try to stay dry. “Even if you have garbage bags, put them over your shoes and pants to keep them dry,” Wright said. Drivers should leave the car periodically to make sure their tail pipes are clear of snow and debris, Traxler said. “Because some people stay in the car … their exhaust pipe gets full of snow and they get carbon monoxide poisoning,” Traxler said. As you sit, keep moving your arms and legs to keep blood circulating and to stay warm, advises FEMA. Keep one window away from the blowing wind slightly open to let in air. An emergency kit for your vehicle should include: • A shovel • Windshield scraper and small broom • Flashlight • Battery powered radio • Extra batteries


The National Weather Service uses the words “advisory”, “watch” and “warning” to alert you to potentially dangerous weather. Understanding these terms and knowing how to react can be a life saver. Advisory An advisory is issued when a hazardous weather or hydrologic event is occurring, imminent or likely. Advisories are for less serious conditions than warnings that cause significant inconvenience and if caution is not exercised, could lead to situations that may threaten life or property. Watch A watch means weather conditions are favorable for dangerous weather to occur. In other words, a “watch” means watch out for what the weather could do, and be ready to act accordingly. You may wish to alter or have a back-up plan for any outdoor activities or travel. For events that come and go quickly, such as severe thunderstorms, tornadoes or flash floods, a watch means that the odds are good for the dangerous weather, but it’s not yet happening. A winter storm watch means it’s time to prepare by stocking up on emergency supplies and making sure you know what to do if a warning is issued. Warnings For severe thunderstorms, tornadoes and flash floods, a warning means the weather event is imminent or occurring somewhere in the defined warning area and that people need to take shelter as soon as possible. (Courtesy of the City of Le Sueur, Department of Emergency Preparedness) • Water • Snack food • Matches • Extra hats, socks and mittens • First aid kit with pocket knife • Necessary medications • Blanket(s) • Tow chain or rope • Road salt and sand


• Booster cables • Emergency flares • Fluorescent distress flag Prepare your home You should also have supplies on hand at home in case of a winter storm or power outage, Wright said. “At home everyone should have a kit and a plan,” Wright said.


FEMA offers the following tips for staying safe during winter storms and extreme cold. • Stay indoors during the storm. • Walk carefully on snowy, icy, walkways. • Avoid overexertion when shoveling snow. • Keep dry. Change wet clothing frequently to prevent a loss of body heat. • Watch for signs of frostbite and hypothermia. • Drive only if it is absolutely necessary. • If the pipes freeze, remove any insulation or layers of newspapers and wrap pipes in rags. • Maintain ventilation when using kerosene heaters to avoid build-up of toxic fumes. • Conserve fuel, if necessary, by keeping your residence cooler than normal. • If you will be going away during cold weather, leave the heat on in your home, set to a temperature no lower than 55 degrees. For more information, visit: Let family members know where the kit is located and include a list with family contact information. Your family may not be together when disaster strikes, so it is important to know how to get a hold of one another, how you will get back together and what you will do in case of an emergency, Wright said. Disaster supplies kits should also consist of: • First aid kit and essential medication. • B atte r y - p owe re d NOA A Weather Radio and portable radio, flashlight and extra batteries • Canned food and non-electronic can opener • Bottled water Traxler recommended keeping at least a three-day supply of both

food and water on hand, as well as pet food, baby supplies and medication. You should also winterize your home, according to FEMA.Before temperatures drop and you crank up the heater, you should have any heating equipment or chimneys cleaned and inspected, according to FEMA. Keep fire extinguishers on hand, and make sure everyone in your house knows how to use them. Residents should also learn how to shut off water valves in case a pipe bursts, according to FEMA. Residents should listen to NOAA weather radios or tune into other local news channels for critical information from the National Weather Service and be alert to changing weather conditions, Wright said. For up-to-date breaking Nicollet

County alerts, she recommends residents sign up for the county’s emergency and alert system, Everbridge. Waseca County has a similar system called CodeRED. To sign up for CodeRED, residents can visit Waseca County residents can also follow “Waseca County Emergency Management” on Facebook for weather alerts and safety tips. In Le Sueur County, residents can follow and like “Le Sueur County Emergency Management” on Facebook. Reach reporter Jessica Bies at 507931-8568 or follow her on Twitter. com @sphjessicabies

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What to do when beginning an exercise regimen At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain. Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen. Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations. Conduct a selfassessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest selfassessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises. Establish your goals. The goal of most people beginning

a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on. Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit. Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles

and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover. Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while. Consider hiring a personal trainer. Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you

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When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

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January 15, 16 & 17, 2014

FAQs on the flu, answers from the Minnesota Department of Health It’s not too late to get a flu shot. According to the U.S. Department of Health and Human Services, “flu season usually peaks in January or February, but it can occur as late as May. Early immunization is the most effective, but it is not too late to get the vaccine in December, January or beyond.” Answers to frequently asked questions about the flu are taken from the Minnesota Department of Health website. What is influenza (flu)? Influenza is a contagious respiratory disease. It is not the same as the “stomach flu.” Flu is caused by a virus that attacks the nose, throat, and lungs. It can cause mild to severe illness and at times can lead to death. What are the symptoms of flu? Influenza symptoms come on quickly in the form of fever, cough, sore throat, headache, extreme tiredness, stuffed-up nose,

and body aches. These symptoms can be severe and put you in bed for several days. Should I get a flu vaccination this year? Yes. Everyone 6 months of age and older should get flu vaccine this year. Even if you got flu vaccine last year, you should still get flu vaccine again this year. Getting a flu shot (or nasal spray) helps protect you from getting the flu, so you won’t pass it to people who risk getting very sick — like babies, pregnant women, elderly people, and people who have chronic diseases. Who is most at risk for getting very sick from influenza? Those most at risk for becoming seriously ill from the flu include: young children, especially those under 2, pregnant women, people with chronic health conditions such as asthma, diabetes, and heart disease as well as American Indian and Alaska natives. See FLU 7

Health officials say it’s not too late to be get your flu shot. (Metro Creative Images)

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FLU: Minnesota Department of Health answers vaccine questions From 6 Although these groups listed above are at highest risk, even healthy adults not in a risk category can become very sick with flu. How is the flu different from a cold? Colds are generally milder than the flu. A person with a cold is more likely to have a runny or stuffy nose, while the flu brings body aches, fever, and extreme fatigue. A person with a cold will usually keep up his or her normal activities, while someone with the flu will often feel too sick to do so. Colds usually do not result in serious health problems like

pneumonia, bacterial infections, and hospitalization. Do children need one or two doses of flu vaccine? That will depend on the child’s age and whether they got flu vaccine this past year. If your child is 6 months through 8 years old, he or she may need two doses, at least four weeks apart. Ask your doctor or clinic. Is the flu vaccine safe? Yes. Flu vaccines have an excellent safety record and are constantly monitored for potential problems. Can you get the flu from the flu shot? No. Some people get mild flulike symptoms for a short time

after being vaccinated, but this is a sign that your body is responding to the vaccine. It is not the flu. Also, because there are many cold viruses circulating in the fall, it is possible that a person could be infected and become ill at the same time they receive the flu vaccine. When should I get vaccinated? Everyone 6 months of age and older should get a flu shot every year. For best protection, flu vaccine is usually given in the fall before flu season starts. But you can get it anytime during flu season. What about the nasal vaccine, FluMist? Most healthy, non-pregnant, people 2 through 49 years of age

can receive FluMist. Check with your doctor or clinic. What can you do to protect yourself and others? Get vaccinated. Avoid being exposed to others who are sick with a flu-like illness. Cover your nose and mouth with a tissue when you cough or sneeze, or cough or sneeze into your sleeve. Clean your hands often – with soap and water, or a hand sanitizer. Take special care to protect infants. Try not to expose them to large crowds when flu is in your community, and avoid close contact between the baby and family

members who may be sick. Do not share drinking cups and straws. Clean commonly touched surfaces often (door knobs, refrigerator handles, phones, water faucets). What if you think you have the flu? Stay home if you are ill. Avoid contact with others. Rest and drink lots of fluids. If you are in a high-risk group, call your health care provider for advice. Go to the doctor or the emergency room if you are having these symptoms: Difficulty breathing or shortness of breath

Pain or pressure in the chest or abdomen Sudden dizziness Confusion Severe or persistent vomiting Flu-like symptoms that improve, but return with worse fever and cough What about antiviral medicines? Antiviral medicines can offer some protection, if you have been exposed to influenza, but these medications are only recommended for use in certain groups of people. If you have questions about antivirals, talk to your doctor.

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Get the facts on stomach Hypothermia: A cold weather risk for older people bugs to feel better faster Almost everyone knows about winter dangers such as broken bones from falls on icy steps, sidewalks or streets. But cold weather also can cause an important, less obvious danger that can affect older people. Older adults are especially vulnerable to hypothermia, which can be deadly if not treated quickly. Following is advice to help older people avoid hypothermia. Hypothermia occurs when a person’s body temperature drops below normal and stays low for a prolonged period of time. With advancing age, the body’s ability to endure long periods of exposure to cold is lowered. Older people also are at risk for hypothermia because their body’s response to cold can be diminished by certain illnesses such as diabetes and some medicines, including over-the-counter cold remedies. In addition, older adults may be less active and generate less body heat. As a result, they can develop hypothermia even after exposure to relatively mild cold weather or a small drop in temperature. The best way to identify someone with hypothermia is to look for confusion or sleepiness, slowed or slurred speech, shivering or stiffness in the arms and legs, weak pulse, poor control over body movements or slow reactions. If you suspect that someone is suffering from the cold and you have a thermometer available, take his or her temperature. If it’s 96 degrees or lower, call 911 for emergency help. Here are a few tips to help you prevent hypothermia: • Wear several layers of loose clothing when it is cold. The layers will trap warm air between them. Tight clothing can keep blood from flowing freely and lead to loss of body heat. • Wear a hat, scarf, gloves or mittens, and warm clothes when you go outside in cold weather. A

significant amount of your body heat can be lost through your head, and hands and feet are the first body parts to get cold. • To keep warm at home, wear long underwear under your clothes, along with socks and slippers. Use a blanket or afghan to keep legs and shoulders warm and wear a hat or cap indoors. • Make sure your home is warm enough. Set your thermostat to at least 68 to 70 degrees. Even mildly cool homes with temperatures from 60 to 65 degrees can trigger hypothermia in older people. Because heating costs are high, funds are available to help low-income families pay their heating bills. Contact your county

human services to learn how to sign up for energy assistance. • Check with your doctor to see if any medications (prescription or over the counter) you are taking may increase your risk for hypothermia. For more information about Hypothermia: A cold weather risk for older people, call the Senior LinkAge Line at 1-800-333-2433. Call 1-800-333-2433 for assistance Monday through Friday from 8 a.m. to 4:30 p.m. or chat with a specialist online during these hours at

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 confining others to the house for extended periods of time. Though often temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.


Stomach bugs are known as gastroenteritis, a condition characterized by an inflamed and irritated stomach and intestines. The Mayo Clinic says people are most likely to contract gastroenteritis after eating contaminated foods or drinking contaminated water. Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis. Viral gastroenteritis is caused by a virus

that enters the body. However, bacteria and parasites also are responsible for stomach bug outbreaks. Viruses that trigger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses. Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella.


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


Many people opt for a wait-and-see See STOMACH 9


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Can human growth hormone cheat 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 off weight gain and restore the vigor of youth. The off-label use of HGH has resulted in a multibillion dollar industry but not without significant 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 deficiencies in

Several people use human growth hormone to lose weight and prevent the physical effects off aging. 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 fight 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 efficacy 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 longterm 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 benefits often come at a cost. One significant 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 artificial 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 find that they are now deficient in the hormone. The Mayo Clinic says that HGH isn’t the magical answer for staving off aging. The organization warns that there is little evidence that taking HGH supplements provides any measurable benefit for healthy individuals and it may actually result in side effects that are unhealthy. These 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.

STOMACH: Consider the following tips to avoid suffering from stomach bugs From 8

approach when struck with stomach bugs. Gastroenteritis often heals on its own. Some refer to it as a “24-hour-bug” and find that once the stomach has been purged clean, the offender no longer wreaks havoc on the body. But stomach bugs can be more persistent as well. Sufferers 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 up the infection. Visiting a doctor when stomach problems persist is also beneficial 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. Once vomiting has subsided, sufferers should opt for a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. This acronym stands for Bananas, Rice, Applesauce, and Toast.

These foods can help bind a person and are relatively easy to digest. Because a stomach bug often leads to dehydration, drink plenty of fluids. 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, sufferers 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 first sign of a stomach bug. However, the side effects 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 suffering from stomach bugs, men and women should consider the following tips. • Frequently wash your hands when preparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria. • E. coli may be present on some fresh produce, so wash produce carefully before consumption.

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• Consider taking a probiotic supplement to increase the amount of good bacteria in your digestive tract. Yogurt also contains live cultures that are good at maintaining digestive health. • Avoid contact with people who claim to have the stomach flu.

• Promptly consult a doctor if symptoms do not go away or if you have a high fever or blood in your stool. This may indicate a different illness. Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.

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January 15, 16 & 17, 2014

The nutritive power of apples 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 effective 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. Though 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 benefits. 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 fight 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 fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals. Apples also are very high in fiber. 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. The 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 fiber, apples can help men

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

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.

There are more than 7,000 varieties of apples on the market today. With such variety, availability and health benefits, apples make a convenient and nutritious snack.

Clean produce properly to avoid contaminants

The demand for fresh produce has increased in recent years as more people are turning to fresh fruits and vegetables for their nutritional value. That 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

ANYTIME FITNESS; 2 x 2; Black; 7009026; WINTER HEALTH Call Today! 507-934-4604 100 Dodd Road, St. Peter

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 profit than to the purity and safety of crops. The

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. Thoroughly 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, overflowing 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 See CLEAN 11

Dental Care For The Whole Family

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HAEMIG FAMILY DENTISTRY; 2 x 3; Black; 7008458; 7008458; WINTER HEALTHCARE 507-593-0143

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January 15, 16 & 17, 2014



CLEAN: Certain food are dirtier than others From 10

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. After 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 flesh inside. The 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. That being

Did you know? 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

said, here are the 12 foods that are most likely to contain the highest amounts of pesticide residue, according to The Environmental Working Group. 1. Apples 2. Celery 3. Cherry tomatoes 4. Cucumbers 5. Grapes 6. Hot peppers 7. Nectarines 8. Peaches 9. Potatoes 10. Spinach 11. Strawberries 12. Sweet bell peppers

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.

Home Care | Rehabilitation/Skilled Care | Senior Housing To learn more about the services we provide in Waterville and Saint Peter, visit All faiths or beliefs are welcome.




Benedictine Court... Planting Smiles

January 15, 16 & 17, 2014

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The tenants at Benedictine Court have lots of reasons to be smiling... They are enjoying senior living at its finest! • All levels of care under one roof • Interior access to Benedictine Health Center, two clinics, and the hospital • 1 & 2 Bedroom Apartment plans • All apartments have washers and dryers Discover freedom from cooking, home maintenance, housekeeping and other chores, allowing you the time to enjoy the things that are most important to you. Appreciate the added peace of mind in knowing that healthcare is available, if you need it, for as long as you need it.

Benedictine Court, Where Aging and Choice Come Together To schedule a visit or to learn more, call 507-934-8817 or visit our new website,

• Catering • Hy-Vee’s Kitchen • On-Site Bakery • Floral Department • Customer Service • Service Meat Counter

• Fresh Seafood • Pharmacy • Wine & Spirits • Organic/Health Foods • Fresh Produce • One Hour & Next Day Kodak Photo Service

• Kodak Picture Maker • On-line Shopping • U.S. Postal Substation • Lottery Tickets • Drive-up Grocery Pickup

1906 N. Sunrise Drive, St. Peter, MN

1230 N. State- St., Waseca • 507-835-8030

Winter Health Care 2014  
Winter Health Care 2014