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SUNDAY, JANUARY 12, 2014 / THE GRAND RAPIDS PRESS
LIVING WITH CANCER Sue Schroder livenow.ss @gmail.com
“You don’t want your kid to be sitting on a couch and playing video games.” CHRIS SCHELLENSCHLAGER, FATHER OF A 14-YEAR-OLD POWERLIFTER
WASHINGTON
A la Goldilocks: I want a number that’s just right
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admit it: I have INR envy. Most, if not all, of us in CancerLand have our hot-button numbers games. Our blood tells all sorts of stories about us that influence how we live our lives and, often, whether we’re in danger zones. For the prostate cancer set, it’s the PSA (prostate-specific antigen). Other cancer warriors may compare CA 125s or CA 15-3s, to name a few. Those numbers measure cancer antigens or other substances in the blood. They help “out” some types of cancer, indicate how well treatment is working or whether cancer has returned. ALL ABOUT CLOTTING
What is an INR? In PatientSpeak: It’s a number that measures how fast blood clots. In MedicalSpeak, it is measured by something called the international normalized ratio (INR). Normal blood is thin and watery and flows easily. Blood that tends to clot is thick, sticky and slow. Clots can seriously gum up our works (strokes, heart attacks and clots in the lungs and legs). Cancer and cancer treatments increase our risk of clots, and having a port increases it even more. After blood clots formed on my port and landed me in the hospital three years ago, I joined the Coumadin (aka warfarin) crowd. Coumadin is an anticoagulant that thins the blood. It’s a good thing if you want to prevent blood clots. As I found out, though, what once would have been a no-big-deal cut might take longer to stop bleeding, allowing enough blood to leak out to cause a bruise the size of Cleveland. Coumadin can cause serious bleeding problems, and the medication guide that came with it advises avoiding any activity or sport that might cause serious injury. (I won’t go into the incident with the door of my microwave oven, which gave me a coat of many colors on my face. Let’s just say it wasn’t pretty.) GETTING THE ‘RIGHT’ DOSE
Like everything else in CancerLand, the “right” dose is relative: The foods I eat (green veggies — anything with vitamin K in it) — and other drugs (antibiotics) work against Coumadin. The Mayo Clinic describes the ideal: “An INR range of 2.0 to 3.0 is generally effective for people taking warfarin who need full anticoagulation but may need to be slightly higher in certain situations. If your INR is higher than this range, that means your blood clots more slowly than desired. A lower INR means your blood clots more quickly than desired.” Translation: Too low, risk of blood clots increases; too high, risk of serious bleeding increases. I want a Goldilocks number: not too thick, not too thin, but just right. At least instant gratification is involved: The blood test I have every couple of weeks is a finger poke, and a hand-held gizmo reads the number almost instantly. (On a good day, I even get a Tweety Bird bandage.) If it’s below 2.0, the next sound I hear is my chemo nurse saying, “What have you been doing?” as we go over the results. ... If there’s enough concern, my oncologist changes the dose. I try to be good, but as Mae West once put it: “I generally avoid temptation unless I can’t resist it.” 2014 fantasy: Good-bye Coumadin; hello Michigan asparagus: It never ceases to amaze me how incredibly seductive you can be.
Too much, too soon? 14-year-old powerlifter hoists 300 pounds; pediatricians worry sport poses risks to developing teenage bodies
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By Deneen L. Brown The Washington Post
he freckle-faced Wonder Kid moves through a gym packed with powerlifters, gliding past the grunting, straining, muscle-bound adults. In his middle school hallway outside of Baltimore, Jake Schellenschlager blends in with other eighth-graders, but here at the York Barbell Competition in York, Pa., the 14-year-old with a shock of red hair and toothy grin is a star. The Wonder Kid can lift more than twice his weight — a feat that impresses powerlifting aficionados and worries pediatricians who believe the sport poses risks to developing bodies. On this day, Jake is hoping to set world or personal records. Jake admits he is nervous as he waits for the announcer to call his name. The competition will pit Jake against himself. Although powerlifting is attracting increasing numbers of teens, there are no other competitors on this Saturday in his category — 14- to 15-year-olds at a weight class of 123 pounds. BREAKING RECORDS
Jake had hoped to compete in the 114-pound category and spent the preceding evening at the gym, running on a treadmill, trying to drop water weight. In the morning, however, the scale in the bathroom of his Pasadena, Md., home was stuck at 118. He was hoping he’d somehow drop the rest on the drive with his mother and sisters to York. But when he steps onto a big digital scale, the attendant announces, “One nineteen.” Jake’s eyes flash disappointment. “I was thinking if I would weigh in at 114, I could break records. Records are harder for the 123 class.” His mother assures him: “That’s OK, Jake.” After the weigh-in, Jake straddles a bench to warm up on chest press. His trainer guides him as he lifts 155 pounds. Other powerlifters pass by and encourage him. Powerlifters share camaraderie, unlike bodybuilders, who compete in a world that is more about vanity and beauty. Powerlifters admire pure strength. Jake can deadlift 300 pounds. “Three hundred pounds is obviously double his body weight,” said his trainer, Mike Sarni. Jake’s physical strength is matched by his mental toughness. “He doesn’t feel he can be defeated. It is that inner strength that tells him, ‘I can do this.’ Usually, you only get that in older, more mature people.” Then 13, Jake Schellenschlager, smiling in the center, heads to class in April at Corkran Middle School in Glen Burnie, Md. At school, he blends in with his fellow students. At the gym, he is known as Wonder Kid.
Jake Schellenschlager, 13 at the time, was the youngest competitor at the 2013 Musclemania Capitol Tournament of Champions on May 18 in Silver Spring, Md. He lifts more than twice his weight, a feat that impresses others in his sport and worries pediatricians. (The Washington Post)
Jake is one of thousands of teens who compete across the country, according to USA Powerlifting, an organization responsible for sanctioning local and regional powerlifting events. Christy Cardella, a state chairman for the organization, said the youngest competitive powerlifters are 14. There are several high school powerlifting associations across the country with several thousand members. But there also are youth programs, where children start as young as 8 to lift for fun. ‘OUR BIGGEST CAUTION’
Although the American Academy of Pediatrics supports strength training for teenage athletes, it cautions against teens who powerlift while their bodies still are growing. “Powerlifting and Olympic weightlifting sports are different because they usually are involving maximum lifts — the squat, bench press and the dead lift,” said Paul Stricker, a youth sports medicine specialist at the Scripps Health Clinic in San Diego and a fellow at the American Academy of Pediatrics. “There is high risk to heavy maximal lifts or explosive lifts during their rapid growth phase,” said Stricker, one of eight physicians who worked with the U.S. Olympic team in Sydney. “That is our biggest caution. We just don’t recommend they do maximal lifts or explosive lifts until they have finished the majority of their growth spurt,” especially if they aren’t being properly supervised. Jake’s father, Chris Schellenschlager, said he understands the risks and makes sure Jake works out under the supervision of Sarni, owner of World Gym in Glen Burnie, Md.
“You want to make sure they are doing proper form and not lifting too heavy,” said Schellenschlager, 42, a maintenance tech. “I know it’s bad on the joints with him still growing. Some don’t believe it is good to have kids weight lifting too early. But Jake never complains about pain or hurting, and he gets regular check-ups.” Jake’s mother, Brandy Schellenschlager, 39, said initially she worried about Jake competing, but eventually began to feel that it was a good activity for a teenage boy. “Lifting is a sport just like baseball,” she said. “That’s how we view it.” Jake started going to the gym with his father when he was 12, after his parents split up. One day, he met Sarni and began training in a more serious way. His father encouraged Jake to pursue powerlifting: “You don’t want your kid to be sitting on a couch and playing video games.” On this Saturday in York, Pa., Jake is scheduled to compete in three categories — squat, bench press and dead lift. He squats 225, breaking his personal record. There are 11 adults ahead of Jake in the bench press competition. Finally, it’s his turn. The bar is set at 205 pounds. Just before walking onstage, Jake glances at his father, sitting in the bleachers. His father nods in encouragement. “My dad, because he is super strong, when I see him, it gives me motivation,” Jake said later. Jake straddles the bench. He arches his back. His trainer lowers the bar into Jake’s hands. He controls the weight, bringing the bar slowly to his chest. The weight hesitates. Seconds. The crowd encourages Jake with an echo of “Come on! You can do it!” Jake pushes the bar up with a final blast as three green lights flash on. “Good lift!” the announcer exclaims. Jake retreats to the gym and begins to warm up for the dead lift. He will go for 300 pounds, another personal record. Jake waits his turn until he finally hears the announcer call, “Jake, you are the lifter.” The eighth-grader lifts the bar like a tooth pick. The weight climbs to 255, then 270. The weight climbs to 300. Jake’s mother goes to the front of the stage to record his performance with her cellphone. “Come on, Jake,” spectators yell. Jake bends and lifts 300 pounds. The crowd explodes. The Wonder Kid flashes a grin.
F2 / SUNDAY, JANUARY 12, 2014 / THE GRAND RAPIDS PRESS
Inside Information Mercy Health Saint Mary’s
For fruits and vegetables, fresh not always best By Amy Bragagnini Registered Dietitian
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any of my patients struggle to eat their recommended daily servings of fruits and vegetables. They tell me “fresh produce is too expensive to buy,” or “I don’t like the taste of raw veggies.” I review with them that some vegetables are healthier if they are heated. The American Institute Bragagnini for Cancer Research reported cooking various vegetables (specifically steaming them for 3-5 minutes) can increase their cancer-fighting compounds. Disease-fighting chemicals in plants are called phytochemicals. Broccoli and other vegetables contain a popular phytochemical called sulforaphane. This compound has been shown to have strong cancer-fighting ability in lab studies. But, for sulforaphane
to form, the enzyme myrosinase in broccoli is needed. Unfortunately, boiling and microwave cooking tend to destroy much of the myrosinase. Researchers concluded that steaming these veggies is the best way to retain myrosinase and help the phytochemicals form. Steamed broccoli might even be healthier than eating it fresh. There are other vegetables that can be manipulated to best retain and allow us to absorb their disease-fighting chemicals. For example, chopping or crushing garlic before cooking allows its phytochemical, called allicin, to form. Mildly steaming carrots may increase the bioavailability of healthy beta carotene, and cooking tomatoes (and other foods containing lycopene) might help our body to best absorb this phytochemical. Finally, boiling produce for long periods of time is not a good cooking method, as many of the water soluble vitamins are leached into the water.
Metro Health
Research: Staying active aids cancer treatment
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ccording to the American Cancer Society, research shows exercise during cancer treatment is not only safe, but can improve quality of life. “Being active is great medicine,” said Dr. Stephanie Dublis, of The Cancer Center at Metro Health Village. How does exercise help during cancer Dublis treatment? •Helps keep or improve physical abilities •Prevents loss of body function and muscle weakness from too much rest •Lowers risk of falls by improving balance •Improves blood flow and lowers the risk of clots •Improves self-esteem •Helps manage stress WHAT IS SAFE
A patient’s exercise program should be based on what is safe and works best for them and should be
IF YOU GO
OPEN HOUSE FOR NEW SURGERY CENTER What: You’re invited to a public open house and tour at the Metro Health Park East Outpatient Surgery Center. Refreshments will be available. When: 3:30-8:30 p.m. Tuesday Where: Metro Health Park East, 4055 Cascade Parkway, Grand Rapids
something they like doing. A program also should take into account the level of physical activity before treatment. If a patient was not very active before treatment, they may need to start with short, lowintensity activity, such as short walks. Be sure to get your doctor’s approval before starting an exercise program, no matter what your activity level was prior to treatment. And remember to keep your cancer team in the loop about your exercise program.
Spectrum Health
Classes look at ‘your why,’ smoking, grandparenting
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he new year always is a good time to learn about health. Spectrum Health’s Healthier Communities offers a variety of classes and support groups for expectant parents, adults and children. WHAT’S YOUR WHY? FINDING YOUR REASONS TO LIVE WELL
Discover the “why” behind your choices. Jessica Corwin, registered dietitian, and Kim DeLafuente, exercise physiologist, will explore the importance of positive selftalk, teach ways to sustain a healthy lifestyle and maximize positive health choices. The free class is from 6:30 to 8 p.m. Jan. 22 at 665 Seward Ave. NW, Suite 210. Registration is required. QUIT 101: SMOKING CESSATION CLASS
Now is the time to join this class that can help you quit tobacco for good. QUIT 101 focuses on tips to help you develop a quit plan and strategies that will work for you.
Join Libby Stern, MSW, a nationally certified tobacco addiction specialist who is a former smoker, from 5:30 to 7:30 p.m. Jan. 29, to find the motivation and skills you need to stop tobacco. The free class is at 1409 Buchanan Ave SW. Registration is required. THE GRANDPARENTING JOURNEY
Grandparents-to-be who would like to know about trends in prenatal care, childbirth and infant care, and ways to offer support to the new family before and after the baby’s birth will find this class informative. Whether the pregnant family lives across the city or across the country, this class provides an opportunity to get involved. The class will be from 6:30 to 8:30 p.m. Feb. 20, at 665 Seward Ave. NW, Suite 110. Registration is required; cost is $10. For all three classes, call 616-267-2626 or toll-free 877495-2626, and select option 4.
“It is an honor to join Van Andel Research Institute — an organization dedicated to changing the course of biomedical research.” DR. PETER JONES, DIRECTOR OF RESEARCH AND CHIEF SCIENTIFIC OFFICER
Van Andel Institute, on the Medical Mile in Grand Rapids, highlights 2013 discoveries that advanced the fight against pancreatic and lung cancer, lymphoma and glioblastoma. (Courtesy)
Van Andel Institute
Parkinson’s, cancer discoveries among 2013 medical successes
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an Andel Institute continues to accelerate the pace of growth for its research initiatives and science education programs, changing the course of biomedical research in the process.
Last year marked the unveiling of key discoveries in cancer and neurodegenerative diseases, propagating an innovative science education curriculum, hosting research and education events, and adding a new director Jones of research and chief scientific officer. A novel cancer treatment strategy, for example, that can slow tumor growth while protecting normal tissue recently was featured on the cover of Cancer Research. Researchers also led an innovative study into limiting the harsh effects of chemotherapy in cancer patients. Other discoveries included advances in the fight against pancreatic and lung cancer, lymphoma and glioblastoma, to name a few. Progress also has been made in the field of Parkinson’s disease research. The team is working on developing a new “anti-diabetic drug” that might slow disease progression and prevent dyskinesia (movement disorders) in Parkinson’s patients, and it hopes to make the drug available within two years. Other projects include researching
A researcher explains a chart in a 2013 Parkinson’s disease study at Van Andel Institute. (MLive.com file)
how the Parkinson’s disease process gradually spreads between cells and different brain regions over several years, with the hope of developing drugs that will slow the progressive worsening of symptoms. Van Andel Education Institute continues to grow its dynamic science education programming by achieving Van Andel Institute Graduate School institutional accreditation from the Higher Learning Commission for its Ph.D. program in cell, molecular and genetic biology of human disease. The institute’s innovative inquirybased curriculum combines translational and biomedical research with professional mentorship by the scientists of Van Andel Research Institute, with further development and evaluation from faculty members at additional research institutes and universities. Van Andel Institute also invited thousands of individuals to West Michigan for research symposiums, education conferences and public health seminars. These research and education-
focused events connect innovative scientific discoveries, educational programming, translational medicine and patient-centered information with scientific and consumer audiences. A significant addition to the institute’s research staff is Dr. Peter Jones, who was appointed director of research and chief scientific officer. The internationally renowned researcher has more than 40 years of experience with a special interest in epigenetics, the study of heritable changes in gene activity, which is not caused by changes in the DNA sequence. Jones plans to further define the institute’s strategic plan, build a robust clinical program and recruit additional scientists to the institute’s four research centers. “It is an honor to join Van Andel Research Institute — an organization dedicated to changing the course of biomedical research,” Jones said. Visit vai.org for information on Van Andel Institute’s mission or to donate.
MICHIGAN BLOOD Michigan Blood handles most of the blood collection for Kent County. The Press will publish lists of blood donors as they reach gallon milestones. 1 gallon: Becky Anglin, Jason Snow, Cedar Springs; Deborah Fecteau, Timmy Sanders, Kathy VandenBerg, Kalli Weihrauch, Patty Winterburn, Grand Rapids; Josh Gerard, Lowell; Lloyd Gillette, Ada; Barbara J. Gleason, Jenison; Wendy Harrold, Belmont; Patti Jones, Hudsonville; Larry Pastoor, Allendale; David Reister, Jeff Wilhelm, Greenville; Karen VanderPloeg, Belding; Ralph T. VanOcker, Gowen; Susan Wortley, Grandville 2 gallons: Sandra Aten, Timothy Palaske, Patricia Weston, Grand Rapids; Frederick Bartel, Cedar Springs; Shelly Bartholomy, Pierson; Tim Carlson, Ada; Peter
Cavanaugh, Alto; Corey Dejonge, Michael Draft, Grandville; Kamala Dewitt, Pierson; David Erickson, Rockford; Todd Huston, Dorr; Mike Matusak, Comstock Park; Natasha Neal, Wyoming; Craig Nelson, Grand Haven; Jonathan Rasmussen, Greenville; Jessica Scudder, Belmont; Catherine Wright, Sand Lake 3 gallons: Cindy Aten, Dorr; Karin Avery, James Kerkstra, Caledonia; Steven Harmon, Donna Popma, John Prusinski, Mallory Rosenbach, David Wise, Grand Rapids; Paul Koperski, Dorr; Paul Morway, Jenison; Ruth Roy, Comstock Park 4 gallons: Guy Burr, Jacqueline Syswerda, Wyoming; Ronald Courtade, Ravenna; Steven Dillon, Pierson; Sharon Green, Byron Center; Paul Keen, Rockford; Terri Merritt, Greenville; James Parr, David Scherbinski, Grand Rapids;
Roger Remmelts, Kent City; Casey Schellenboom, Ada
12 gallons: Steve Anderson, Caledonia; Rob Eldred, Rockford
5 gallons: Tim Bergy, Lowell; Linda Fedewa, Grand Rapids; Lawrence Johnson, Cedar Springs
14 gallons: David Krupp, Grand Rapids
7 gallons: Kenneth Savage, Byron Center; Ronald Wabeke, Jenison
16 gallons: Robert Fix, Sparta 17 gallons: Jerry Schueller, Belmont
8 gallons: Harry Damon, Sand Lake; Gerald Schumaker, Alto
20 gallons: Richard Hull, Cedar Springs
9 gallons: Randy Feravich, Newaygo; Sandy VanCott, Lowell
33 gallons: Larry Carter, Sparta
10 gallons: Harold Frey, Grant; Theodore Nelson, Howard City 11 gallons: Michelle Jennings, Rockford; Pam Roach, Grand Rapids; Frederick Vanderhaag, Comstock Park
37 gallons: Melvin Wood, Rockford
For more information, contact Michigan Blood, 1036 Fuller Ave. NE, Grand Rapids, MI 49503, go to miblood.org or call 866-642-5663.
THE GRAND RAPIDS PRESS / SUNDAY, JANUARY 12, 2014 / F3
Fitness&Nutrition “Consumer preferences haven’t changed, but generational personalities have.”
NUTRITION
Super-sized myths surround obesity issue
ALAYNA WALDRUM, EXECUTIVE DIRECTOR OF LEADINGAGE DC, ABOUT DEMAND FOR HOME CARE
By Deborah Cohen
The Washington Post
Sandra Mabry, left, helps Bobbie Jones, 88, with regularly scheduled physical therapy last month in Washington. Jones was able to return to her longtime home, thanks to the assistance from several federal and local programs. (Washington Post)
AGING
Elder care increasingly focuses on assisting them at home Medicaid-funded services help some; aging agencies aid others By Tara Bahrampour
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The Washington Post
or 60 years, Bobbie Jones, 88, had lived in the same District of Columbia rowhouse where she raised four children — including one born in an upstairs bedroom — and became a grandmother to 10 and a great-grandmother to nine. But last year, a stroke and a fall landed her in the hospital and then in a nursing home. In the past, a nursing home might have wound up being where she lived out the rest of her days. But through a new program that helps Washington residents receive care in their homes and communities, Jones was able to go home. She is among 58 people who have been relocated since the D.C. Office on Aging launched its Nursing Home Transition Program in April. MEALS, HOMEMAKING TASKS
Those who qualify for Medicaid may receive Medicaid-funded services at home; for those who don’t, the Office on Aging helps find other funding for in-home care. The office also offers nonmedical help such as transportation, meals and homemaker services to all District of Columbia residents 60 and older, regardless of income, in accordance with the federal Older Americans Act. The program reflects a national trend
toward providing older and disabled people with in-home care rather than keeping them in nursing homes. To encourage this shift, the 2010 Affordable Care Act makes Medicaid benefits more broadly available to people living at home and increases federal funding to states that make more homecare services available to those who would otherwise be in nursing homes. So far, 17 states, have been approved for additional funding. THEIR PREFERENCE
Surveys have long shown that older people prefer to stay in their homes as long as possible. In recent years, grass-roots movements such as senior villages, in which older people pay a fee in exchange for help from community volunteers, have gained popularity across the country. But federal and local government policies also reflect a change in philosophy and a recognition of elder care as a looming economic problem. One impetus for change was a 1999 Supreme Court ruling that public entities must provide community-based services to people with disabilities whenever possible. Another reason for the change is the high cost of institutional care. As the population of older Americans grows, advocates say, it won’t be economically sustainable to have so many people live in nursing homes. The average annual cost per person for nursing home care is about $75,000 nationwide. In the District of Columbia, it is $110,000. Providing in-home services costs an estimated $30,000 to $60,000
a year, according to the city’s Office on Aging. Demand for home care also has increased as a more vocal generation ages, said Alayna Waldrum, executive director of LeadingAge DC, an advocacy group for aging services. “Consumer preferences haven’t changed, but generational personalities have,” she said. “The people currently in nursing homes, the Silent Generation, they are the ones who don’t complain. They aren’t really rabble-rousers for change. What’s happened is that as the young disabled and baby boomers are looking at their options, what people want has become more of a driver in how our long-term care system is going to look.” Advocates of in-home care acknowledge there is a place for nursing homes, for those who need a level of care that cannot be provided in a private home. But about one-third of the people in nursing homes are capable of receiving services at home, Thompson said. The numbers are part of a movement from institutionalization. In the past 20 years, the percentage of people 65 and older who live in nursing homes has steadily decreased, from 5.1 percent in 1990 to 3.1 in 2010, according to the Census Bureau. During that time, there has been an estimated 125 percent increase in the investment to keep people in their homes and communities, said Elaine Ryan, AARP’s vice president for state advocacy and strategy.
Stock up on staples for diet success By Sarah Portenga
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re you ready to achieve success with your New Year’s resolution this year? If you are like most of us, your resolution probably has something to do with your overall health and well-being. This year, set yourself up for success by stocking your kitchen with foods packed with nutrients. When stocking up, consider preparing a shopping list that includes a few staple ingredients. By having them on hand, it will be much easier to create quick and healthy meals: Dried herbs: Experiment with adding dried herbs and spices to your meals in
place of salt. Consider starting with a salt-free, seasoning blend that contains a mixture of herbs and Portenga spices. Canned fruits and vegetables: Canned produce such as pineapple, applesauce, corn and green beans make quick and easy side dishes or snacks on their own. Or, they may be added to main dishes to boost the nutritional value. Vinegar: Keep apple cider, red wine, rice or balsamic vinegars on hand for homemade salad dressings and marinades.
fruits and vegetables. The Obama administration’s Healthy Food Financing Initiative is meant to help low-income communities that lack access to fresh food. Although the Department of Agriculture estimates fewer than 5 percent of Americans live in these “food deserts,” about 65 percent of the nation’s population is overweight or obese. For most of us, obesity is not related to access to more nutritious foods, but rather to the choices we make. •We are too sedentary. First lady Michelle Obama’s “Let’s Move” campaign is based on the idea that if kids exercised more, childhood obesity rates would decline. But according to the Centers for Disease Control and Prevention, there was no significant decrease in physical activity levels as obesity rates climbed in the 1980s and 1990s. There is compelling evidence the increase in calories consumed explains the rise in obesity. The National Health and Nutrition Examination found people consume, on average, more than 500 more calories per day now than they did in the late 1970s. •We can conquer obesity through better education about diet and nutrition. According to a physicians’ health study, 44 percent of male doctors are overweight. If people who provide health care cannot control their weight, why would nutrition education alone make a difference for others?
NOT SILENT ANYMORE
YMCA of Greater Grand Rapids
Registered Dietitian
The obesity epidemic is among the critical health issues facing the U.S. It also has served up a super-sized number of myths, including. •Blame your genes. As obesity rates soared, some researchers focused on individuals’ genetic predisposition for gaining weight. Yet, between 1980 and 2000, the number of Americans who are obese has doubled — too quickly for genetic factors to be responsible. So why do we eat more than we need? Because we can. A dollar puts more calories on our plates than ever. Before World War II, the average family spent as much as 25 percent of its total income on food — in 2011, it was 9.8 percent. And people eat out now more often. In 1966, the average family spent 31 percent of its food budget dining away from home — in 2011, it was 49 percent. Because restaurant meals usually have more calories, people who eat out more frequently have higher rates of obesity. •Lack of self-control. According to a 2006 study, “research on restrained eating has proven that in most circumstances dieting is not a feasible strategy.” In other words: People won’t lose weight by trying to eat less because they can’t easily control themselves. Research shows if we are overwhelmed or preoccupied, we have a tendency to surrender to poor dietary choices. •Lack of access to fresh
Oil: Canola and extra virgin olive oils are healthy choices when cooking or making dressings. Cooking spray may be used to keep food from sticking to the pan and cut down on adding extra fat to your meal. Canned beans and fish: Add beans, such as kidney, black, pinto or lima, to salads and soup. Or use them in place of meat in main dishes. Use canned tuna or salmon to add protein to salads, casseroles and pasta. Once you get to the store, shop with a strategy. Entering a grocery store with a list is one of the best ways to keep your healthy eating resolution and your budget on track.
Limit yourself to what you wrote on your list and keep the following tips in mind to save money: Fresh produce: Buy fresh fruits and vegetables when they are in season. During the winter months, consider buying frozen or canned varieties because they often will be cheaper. Meat, poultry and fish: Check unit pricing to determine the lowest price per pound, and consider buying larger packages if you can freeze them for later use. Milk, eggs and dairy: Compare unit prices of cheese, milk and yogurt in different package sizes to find the best buy.
University of Colorado, Boulder, student Karlie Johansen collects a saliva sample from 3-year-old Anders Todd, as part of a study of sleep patterns in young children. (AP/University of Colorado) SLEEP
Body clocks may be to blame when toddlers fight sleep By Lauren Neergaard The Associated Press
“Just one more story, please?” ‘‘I need a glass of water.” ‘‘Mom, I can’t sleep!” When youngsters continually struggle to fall asleep at night, research suggests maybe their body clock doesn’t match their bedtime. “Just like nutrition and exercise, sleep is critical for good health,” said sleep scientist Monique LeBourgeois of the University of Colorado, Boulder, who is leading the research. The ultimate goal is to help reset a delayed sleep clock so young children settle down more easily, she said. We all have what’s called a circadian rhythm, a master biological clock, that regulates when we become sleepy. Those patterns vary with age: It’s the reason teenagers are notorious for late nights. But how does that clock work in preschoolers? A first-of-its-kind study tracked 14 healthy youngsters for six days to begin finding out. The children, ages 21/2 to 3, wore activity monitors to detect when they slept. Parents kept diaries about bedtime routines.
Then on the last afternoon, researchers visited, dimming lights and covering windows. Every 30 minutes for six hours leading to the child’s appointed bedtime, they also coaxed each tot to provide a sample of saliva. The reason: to test for levels of a hormone named melatonin that is key to the sleep cycle and also sensitive to light. At some point every evening, people’s melatonin levels surge and a while later, they begin to feel sleepy. Among adults who sleep well, that melatonin rise tends to happen about two hours before bedtime. For preschoolers, the study found on average, the surge occurred at about 7:40 p.m. The children tended to be tucked in around 8:10 p.m., and most were asleep 30 minutes later, LeBourgeois reported in the journal Mind, Brain and Education. When melatonin rose earlier in the evening, tots who hit the sack around 8 fell asleep a bit faster. But when the melatonin surge was closer to bedtime, the youngsters were more likely to fuss or make curtain calls after lights-out.
F4 / SUNDAY, JANUARY 12, 2014 / THE GRAND RAPIDS PRESS
Advice for Life GVSU Family Health Center
Cyberbullying help available for students By Claudia Turkson-Ocran and Ruth-Alma Turkson-Ocran
to concentrate effectively on coursework, stress, anxiety, frustration, paranoia, depreshe news highlights unfor- sion, suicidal thoughts and tunate cases of youths suicide attempts. Other effects who committed suicide include low self-esteem, as a result of cyberbullyengaging in antisocial, ing. Lately, the incidence of destructive and criminal cyberbullying has increased behaviors, and absenteeism as a result of technological or suspension from school. advances. Cyberbullying is Such people also exhibit thought to be a form of abuse, more tendencies to use and harassment or bullying using abuse drugs and alcohol and electronic media such as to become members of gangs instant messaging, emailing, than those who do not experitext messaging, and in chat ence cyberbullying. They also rooms or on websites (such as are more likely to have poor social networking sites) in the grades, not feel safe at school form of pictures or video. and experience social isolaPeople born between 1980 tion. Females in this group and 2000 are more likely report being more affected by to engage in cyberbullying cyberbullying behaviors than behaviors because they are males. more skilled in the use of Cyberbullying appears to technology. Consequently, have significant effects on acacyberbullying occurs among demic, social,and emotional school-aged children, adolesadjustment. cents, university students and It is important to know the adults in the workplace. nature, potential and documented effects of cyberbullyWHAT IS IT? ing on college students. That Cyberbullying behaviors serves to help establish ways include teasing, telling lies or to deal with this phenommaking fun of someone, mak- enon in terms of developing ing rude or mean comments, prevention and intervention spreading rumors, or making strategies to decrease the threatening or aggressive incidence and prevalence of comments, social exclusion, cyberbullying. cyberstalking, flaming (online In addition, it serves as a fights, using angry, vulgar lan- means to find ways to provide guage or expletives), denigra- tailored support for victims tion (spreading offensive, false of these behaviors so they can stories and/or digitally altered live normal fulfilling lives. images of an individual), TREATMENT AND COPING impersonation, outing (distributing or making public an As cyberbullying is a relaindividual’s secrets or embar- tively new form of bullying, rassing information possibly there are not many documentobtaining them by tricking ed treatment strategies. individuals) and trickery Some strategies that have using electronic media. been helpful include the “Sexting” (exchanging sexu- victim informing a trusted ally explicit messages or picauthority figure about the tures via mobile phones or the abuse and staying offline as Internet), spreading misinfor- much as possible. mation, happy slapping (when Other effective stratea random person comes up gies include blocking and/ to the victim and slaps them, or unfriending the bully on while another films it and social media sites and changposts it on Internet sites such ing phone numbers as ways as YouTube), identity theft of avoiding being contacted by and online harassment also the bully. are examples of cyberbullying It is important for the behaviors. victim to have counseling with a therapist, counselor AT COLLEGE or psychiatrist, especially Literature on cyberbullying if experiencing depression, has focused more on schoolsocial isolation and suicidal aged children and adolesthoughts. That is in addition cents, but despite the scarcity to the prevention strategies of research among college mentioned above. students, the estimated numThe health providers and ber of university students staff members at the GVSU who have been victims of Family Health Center are cyberbullying is reported available to help if you are a to be between 22 percent to victim of cyberbullying. Call 55 percent. 616-988-8774 to set up an The effects of cyberbulappointment to discuss your lying among such students feelings. The health center is at includes sadness, anger, hurt, 72 Sheldon Blvd. SE in downembarrassment, an inability town Grand Rapids.
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“It’s just a fact of life that as winter nears, I have to think more about this and prepare myself.” KELLY MERZ, A MARY FREE BED THERAPIST, REGARDING WHEELCHAIR SAFETY DURING WINTER
Mary Free Bed Rehabilitation Hospital
Winter, wheels: A tricky combo
K
elly Merz remembers all too well her first solo attempt at getting to work in the snow while using a wheelchair. When she opened the door of her apartment to venture toward the garage, a gust of wind picked up the stack of papers on her lap. So, she wheeled over to the papers, maneuvered out of her chair and into the snow to pick them up, then transferred back into her chair and continued toward the garage. Moments later, as she muscled herself into the driver’s seat, her empty manual wheelchair slid backward and out of the garage, coming to rest in a nearby pile of snow. She backed out her car but couldn’t retrieve the chair. “I was hysterical. I absolutely lost it,” she recalled. “Thankfully, someone came by and loaded it for me.” FEAR, UNCERTAINTY
Snowy, cold winters make even short trips to the grocery store more challenging for most of us, but the level of difficulty increases exponentially when you use a wheelchair. “It’s just a fact of life that as winter nears, I have to think more about this and prepare myself,” said Merz, a Spinal Cord Injury Program recreational therapist at Mary Free Bed Rehabilitation Hospital in Grand Rapids and a wheelchair user since 2000. In addition to the inevitable fear and uncertainty that comes with wheeling along snow-covered sidewalks and through icy parking lots, people in wheelchairs often have poor circulation in their legs and feet so they feel cold to the touch much of the time. “My feet turn purple,” Merz said. As part of her role at Mary Free Bed, Merz takes her inpatients on weekly outings — no matter the weather — to prepare them for just about any scenario. ALWAYS CARRY A CELLPHONE
She advises wheelchair users to always carry cellphones, in the winter
T IP SHEET Kelly Merz, a Mary Free Bed Rehabilitation Hospital recreational therapist, at4 COURTESIES TO EXTEND taches a FreeWheel device to the front of her wheelchair to help her maneuver TO WHEELCHAIR USERS through the snow. (Courtesy/Mary Free Bed •If there’s a van-accessible handiRehabilitation Hospital) capped-parking spot, leave it for a van that is equipped with a wheelchair lift. use nubby tires, which might require And be sure not to crowd the van on an entirely different wheel, and don’t the passenger side, which is where be afraid to ask for help. most lifts are installed. Merz also has a FreeWheel attach•Watch for wheelchair users in parking ment, a heavy-duty wheel that clamps lots. Because they are lower to the on the front of her manual chair and ground, people in wheelchairs aren’t as lifts the small front wheels off the easy to spot when you’re backing out of ground. a parking space. “It’s one more thing to attach, but it •Don’t be too helpful. Always ask a makes all the difference,” she said. wheelchair user if he or she needs help The rules are a little different for and then wait for a response. “If some5-year-old Liam Nolan, who has a pedi- one came along and pushed me and I atric power wheelchair that weighs wasn’t ready for it, that person could 200 to 300 pounds. It has all-terrain push me right out of my chair,” says tires and is front-wheel drive, but it’s Kelly Merz, who uses a manual wheelnot designed for icy surfaces, said his chair. mom, Betsy. •Keep your sidewalks clear of snow The Nolans keep salt and a shovel in and ice in the winter. “For people in a their van and have a “support crew, not chair, the choice is the sidewalk or the just one person,” on call to help them road. If you don’t clear your sidewalks, if the vehicle becomes disabled. They you don’t leave them much choice,” also keep a spare pair of ramps in the says Betsy Nolan, whose son uses a van. pediatric power wheelchair.
Holland Home
Area colleges offer loads of opportunities for seniors “Anyone who stops learning is old, S whether at 20 or 80. Anyone who keeps tudies have shown that to stay young — mentally, at least — the expression “use it or lose it” really holds true. “Our Masterpiece Living Initiative is based on numerous studies on aging that all show that intellectual stimulation is a key component of aging successfully,” said Chris Nicely, executive vice president of marketing for Holland Home. “Our Masterpiece Living facilitators create a full calendar of events for our residents each month, but we are blessed to be living in Grand Rapids where numerous opportunities for continuing education for seniors exist. Many local colleges and community groups offer classes, programs and events designed to keep the mind active and the brain sharp.”
CALL
CALL stands for Calvin
Academy for Lifelong Learning, and you don’t need to be a Calvin College alum to attend the programs which were created for those 50 and older. There are numerous interest groups such as knitting, gardening, music and birding as well as field trips to museums, opera rehearsals, dramas and more. There are noontime lectures as well as courses on art, literature, history, etc. Members receive a regular schedule of events. OLLI
Aquinas College offers OLLI — the Osher Lifelong Learning Institute. Participants have access to 160 courses per year in the on-campus program during the six sessions — two in the fall, two in the winter and two in the spring. The programs cover numerous subjects such as science, history, philosophy, religion,
learning stays young. The greatest thing in life is to keep your mind young.” HENRY FORD
art, music, culture, etc. OLLI also offers programs in conjunction with the Grand Rapids Symphony, Grand Rapids Civic Theatre, the Grand Rapids Art Museum, Broadway Grand Rapids, Opera of Grand Rapids, the Grand Rapids Ballet and the public library among others. There also are field trips in and near Grand Rapids as well as trips abroad.
the Center for Adult and Continuing Education Studies at the university. Classes are led by university faculty, community leaders, Grand Forum members, independent scholars and local professionals. They cover such areas as the arts, business, current events, history and science. The program also offers a monthly Grand Forum Book discussion group.
GRAND FORUM
THE OLDER LEARNER CENTER
Grand Forum is an education outreach program of Grand Valley University designed for adults 55 and older. It is a division of
There are numerous clubs ranging from a computer club, brain games club and senior health club to an educational support group for grandparents raising grandchildren. It also sponsors public forums, conferences, training and events in the community on issues relating to aging. For the senior interested in staying physically fit, another key to successful aging, the Older Learner Center offers Kent County residents 60 and older a number of health and wellness classes designed to build strength and endurance. FOREST HILLS SENIOR CENTER
The Forest Hills Senior Center offers older adults opportunities to learn new The Older Learner Center things and pursue interests. at Grand Rapids Community On the schedule are College offers adults 45 and bi-weekly lunch and learn older opportunities for lifeprograms, day trips and long learning and enrichment. special events, along with
courses that offer lifelong learning. As Henry Ford once said, “Anyone who stops learning is old, whether at 20 or 80. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” With so many lifelong learning possibilities available in Grand Rapids, keeping your mind young is easier than you think.
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MORE ONLINE Calvin Academy for Lifelong Learning: calvin.edu/ academic/call Osher Lifelong Learning Institute: aquinas.edu/olli Grand Forum: gvsu.edu/learn Older Learner Center: grcc.edu/ olderlearnercenter Forest Hills Senior Center: enjoylearning.com