Active Lifestyle September 2016

ACTIVE lifestyles

September 2016 I kpcnews.com $ 1.00

ACRES’ Lloyd W. Bender Memorial Forest celebrated its 50th preservation anniversary this year. It is located at 1891 N. River Road W, Albion IN 46701.

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Welcome Stay active in the coming fall season Just because its the fall of the year you don’t have to stop being active.

This is the perfect time of the year to get out and enjoy the cooler temperatures and soon, spectacular fall colors that will be upon us.

Throughout northeast Indiana you will find spectacular trails for hiking at preserves owned and/or operated by ACRES Land Trust, which is headquartered in Huntertown and has many properties in the four-county area. Many have trails, but these properties must be

respected. We’ll help with a few guidelines on trail usage.

And, as our lakes start to cool, there are many places in the area where you can keep up your swimming regimine.

For this section, we have put together a number of stories that we hope you find helpful as you strive to lead a health lifestyle.

We also hope you find the advertising messages informative, too.

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ACRES’ preserves provide hiking trails KPC NEWS SERVICE

RAY STEUP

The Hathaway Preserve at Ross Run in Wabash is a thing of beauty. It is one of many ACRES Land Trust preserves that can be found in northeast Indiana. All of the preserves with trails are accessible to the public free of charge.

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If you’re looking to do some hiking this summer, look to northeast Indiana’s string of nature preserves for a convenient access point to the great outdoors.

ACRES Land Trust manages 27 preserves in the four-county area. Many of them have trail systems and these are open to the public everyday from sunrise to sunset.

Casey Jones, director of land management at ACRES, provided some recommendations for hikers looking to take advantage of the preserve trails.

Steuben County Jones said Steuben County has the largest variety of trails in the area.

He directed hikers to Beechwood Nature Preserve. Beechwood has just under two miles of trails on the preserve itself, but it also shares a border and with Pokagon State Park.

“So you can cross to the west side of Beechwood and that will you take you right into Pokagon,” Jones said, noting that the combined trail system is extensive.

In total, ACRES manages 11 preserves in Steuben County, all of which are open to the public. Marion’s Woods, which is within the city limits of Angola, is another popular hiking spot in Steuben.

DeKalb County For DeKalb County residents, they have to travel out of county to find nature preserve trails, although maybe not for much longer.

ACRES recently acquired two properties in the county, but they won’t be open to the public until next year. Jones said it’s still being determined if and where trails would be created in these new preserves.

Still, despite not having preserve trails in-county, DeKalb residents don’t have to travel too far. There are a number of preserves within a short drive of downtown Auburn, including Bicentennial Woods and Little Cedar Creek, both near the DeKalb County-Allen County border.

Your Choice in Convenience:

Bicentennial has just over 2.5 miles of trails, while Little Cedar Creek has just under a mile’s worth.

Noble County Noble County is home to ACRES’ first nature preserve — the Edna W. Spurgeon Preserve, near Ligonier — in addition to seven other preservations open for public use.

The county’s preserves, Jones said, have a good variety of habitats, including wetlands, marshes, rolling hills, and old forests, as well as preservations set along rivers.

The Lloyd W. Bender Memorial Forest, near Albion, has just over a mile’s worth of trails, taking hikers through wetland and upland forests and over a floodplain of the Little Elkhart River.

LaGrange County For LaGrange County, Jones recommended Maplewood Nature Preserve, just west of Fish Lake and adjacent to the LaGrange County Parks Nature Preserve.

Functionally, the two preserves work as one, combining for a trail system over two miles long.

In total, ACRES has five preserves in the county open to public foot traffic.

Hiking guidelines Most of ACRES’ guidelines for interacting with these nature preserves, Jones said, come back to the slogan, “Take nothing but photographs, leave nothing but footprints.”

For would-be trailblazers, Jones said its important that hikers stay on the established trails, both for the safety of the hiker and for the land’s preservation.

The trails are kept up to keep hikers from harm, Jones said, and the trails are laid out intentionally to avoid “ecologically sensitive” areas. He noted that even something as little as a seed stuck in your hiking boot can inflict damage on the preservation.

“The habitats, in some cases, are sensitive to foreign-introduced species,” Jones said. “We ask visitors to stay on the trail at all times.”

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Enjoy preserves, but follow a few rules KPC NEWS SERVICE

Fall is a great time to get out and enjoy nature in northeast Indiana.

And every county in the four-county area offers natural trails in preserved under the care of ACRES Land Trust Inc. When visiting an ACRES nature preserve, which are open dawn to dusk, or many other preserves in northeast Indiana, be aware you are visiting privately owned property being maintained with trails and viewing areas in order to allow you to experience natural habitats not as easily accessible elsewhere.

All visitors must leave the habitat undisturbed so plant and animal communities will stay in their natural state and will be available for future generations as a natural and educational resource.

The following, from the ACRES website, describes activities prohibited on ACRES nature preserves: • Do not leave designated trails, viewing sites or assembly areas.

• Do not remove or destroy any plants, wildlife, minerals, fossils or any other natural objects.

• No hunting, fishing, trapping, camping, cutting trees or building fires.

• Do not pick the wildflowers or mushrooms.

• Do not disturb the animals or the bird nests.

• Do not climb on any natural formations.

• No motorized vehicles, bicycles, or horses are allowed on the trails.

• No placing of letterboxes.

• No placing of geocaches without our expressed permission, permit required.

• Do not litter. Everything you bring in must leave with you.

• Do not bring dogs onto the property without a leash.

• Do not leave your children unsupervised.

People are encouraged to the following: • Do enjoy the following recreational activities, as long as they are done only on the trails, viewing sites or assembly areas: hiking, bird watching, and cross-country skiing.

• Do visit often. The preserves change with the seasons.

• Do bring friends.

• Do record your visits on the visitor sheets. We review comments to determine how best to maintain the properties.

Our visitor count helps us maintain our non-profit status and apply for grants; this and the attendance from our hikes and programs show we are fulfilling our purpose as an educational organization.

• Do participate in ACRES activities.

• Do volunteer to help in work parties, educational functions and promoting our mission.

• Do be an ACRES Angel: We greatly appreciate visitors who help us as they visit by picking up litter they see, throwing fallen branches off of the trails, and telling us if they see fallen trees or other large obstructions on a trail, signs of vandalism, or individuals misusing the preserves.

ACRES allows certain individuals off-trail for preserve maintenance and scientific research. You must get specific permission from the ACRES administration before doing so!

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Accept the challenge of a fitness routine

BY KATHRYN BASSETT kbassett@kpcnews.com

AUBURN — You know you should be exercising, but establishing a fitness routine and keeping it going might be a challenge.

“You must be emotionally prepared to make a lifestyle change,” advises Lynn Shonka, chief operating officer for the YMCA of DeKalb County.

“Make sure you are making the change for the right reasons — you.”

Shonka said fitness is not about numbers, but is about feeling better and living longer.

She recommends setting goals, both short and long term, and make the goals realistic and attainable so you don’t set yourself up for failure.

Choosing an exercise and eating plan that fits your lifestyle also is important, Shonka said, because if it is intrusive to your everyday life, you won’t stick with it.

Shonka advises against depriving yourself. Instead, moderate, she said, eating the “bad things” less often and “good things” more often.

Make your lifestyle changes easy to follow and pick exercises and activities according to your likes or things you may enjoy. Find a partner or group to make the change with — someone to offer the support and encouragement when needed, Shonka said.

“Know you won’t be perfect, don’t beat yourself up emotionally if/when you slip, just get back on track,” Shonka said.

Shonka advises taking it one day at a time, gauging your successes by how you feel and enjoying who you become.

“There is no one single road map for everyone, everyone is different. It may take some education and trial to find what fits you and your lifestyle,” she said.

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People of all ages need immuzations

Staying healthy means more than getting a flu shot KPC NEWS SERVICE

Regardless of age, we all need immunizations to help us stay healthy.

Protection from vaccines received as a child can wear off over time and adults may also be at risk for new and different diseases based on age, health condition, lifestyle, job, travel and other factors, according to the Centers for Disease Control and Prevention.

Even young people and healthy adults are susceptible to serious, and sometimes deadly diseases that could be prevented by vaccines.

Getting a vaccine-preventable disease can result in missed school, work and medical bills.

An average of nearly a quarter million people are hospitalized in the U.S. due to influenza with up to 20 percent resulting in death. A seasonal vaccine is recommended annually.

In 2012, some 32,000 cases of invasive pneumococcal disease were reported with 10 percent of the cases resulting in death.

The bacteria form various infections such as pneumonia and meningitis.

Each year, 1 million people get shingles and some have severe pain that can continue long after the rash clears up or suffer from other painful complications for years. The Zoster vaccine is recommended for adults age 60 and over.

Young adults between the ages of 19-26, both male and female, should get vaccines for human papillomavirus, depending on risk factors, and meningococcal disease that causes bacterial meningitis. This is highly recommended, and in some states required

for first-year college students living in residence halls.

Other vaccinations recommended for adults through age 55 are measles, mumps and rubella that protects against German measles, the mumps virus and rubella that is a viral disease that causes fever and rash.

More and more cases are coming to the U.S. each year, usually from international travelers, according to the CDC. Tetanus, diphtheria and pertussis (whooping cough) and varicella immunization for chicken pox are recommended for adults of all ages.

Immunizations for Hepatitis A and Hepatitis B are also recommended for adults to avoid liver infection.

The CDC offers this adult immunization schedule for adults 19 and over 65, unless otherwise noted: • Influenza — 1 dose annually • Tetanus, diphtheria, pertussis (Td/Tdap) — one boost Td every 10 years following 1-time does of Tdap for Td booster • Varicella (chicken pox) — 2 doses • HPV, female and male — 3 doses through age 26 • Zoster (shingles) — one dose, age 60 and over • Measles, mumps, rubella (MMR) — 1-2 doses through age 55 • Pneumococcal (PCV13) — 1 dose • Pneumococcal (PPSV23) — 1-2 doses through age 64, 1 dose past age 65 • Meningococcal — 1 or more doses • Hepatitis A — 2 doses • Hepatitis B — 3 doses All immunizations are dependant on risk factors and other indicators. Adults should always confer with their physicians to record any and all immunizations.

The CDC offers a simple quiz to create a customized printout of vaccines you may need to take to your next healthcare visit at: www2.cdc.gov/nip/adultimmsched/.

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Immuzations help keep people of all ages healthy.

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This time of year perfect for bicycling, but be safe

BY DENNIS NARTKER dnartker@kpcmedia.com

Late summer’s cooler temperatures with the leafy trees changing from green hues to yellow, gold and red attracts travelers onto country roads in automobiles, on motorcycles and, yes, bicycles.

A leisurely bike trip through the countryside is not only commuting with nature but a good way to get some exercise. It could also lead to dangerous mishaps.

Bicycle safety is not just for kids.

Everyone who rides a bike in urban zones or less populated areas must observe traffic laws and state regulations regarding bicycles on public roads.

Even more important is safe travel.

Here area some bicycle safety tips from the National Highway Traffic Safety Administration: • Wear a helmet to prevent traumatic

brain injuries.

• Check all parts of the bicycle to make sure they are secure and working well.

• Always ride with traffic and obey traffic lights, signs, speed limits and lane markings.

• When riding in the travel lane, ride to the right or in the bike lane if available.

• Ride straight and so not swerve in a lane or in and out of traffic.

• Make eye contact, smile or wave to communicate with motorists - courtesy and predictability are a key to safe cycling.

• Be considerate and aware of motorists and pedestrians. Remember, pedestrians have the right of way.

• Ride far enough away from the curb See BICYCLE page 10

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Bicycle safety is important for people of all ages.

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Active Lifestyles

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PHOTO CONTRIBUTED

Members of the Angola-based Wavemakers try out new reaction lights provided through Trine University’s Innovation One in January.

Swim at the Y when the lakes get cold

BY AMY OBERLIN aoberlin@kpcmedia.com

For those who live in northeastern Indiana, it might be easy to find a place to take a cool dip in the water in the summertime.

But as the sun’s rays wane earlier and the temperatures begin to fall, taking a lake swim might become more difficult for those without insulated wet suits.

520 W Liberty Street, Butler, IN

YMCAs in Steuben, DeKalb and Noble counties take up most of the cold-weather swimming slack with pools available for use by members, school swim teams, fitness classes and clubs. Private fitness facilities may offer swimming pools as well, and some families like to book a room at a local hotel during the winter to spend a day by the pool.

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See SWIM page 10

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SWIM From page 9

“The pool is a main attraction at the Y,” said Krista Miller, CEO at the YMCA of Steuben County. “We do see an influx of people using the pool in the fall and winter because they cannot swim in the lake. We do have people who use the lakes to swim train in the summer months.”

For more than 100 years, local Y’s have been the place Americans go to find trusted instructors of swimming and lifeguard training, so much that the YMCA has been called “America’s Favorite Swim Instructor,” says YMCA promotional material.

The YMCA of DeKalb County offers swimming and lifeguard classes along with a summer swim club that runs June through July. Like other area YMCAs, it posts its pool schedule online — juggling the many demands of membership that include open swims and lane-by-lane swimming. Next week, the swim team will host a free trial week, Sept. 19-23.

The Cole Center Family YMCA in Kendallville has two six-lane, 25-yard

September 16, 2016

pools and a hot tub. There are instructional and competitive pool schedules that include open swims, lap swims, water aerobics and exercise.

The aquatics area at the YMCA of Steuben County includes a therapy pool, sauna and main pool. It is the only indoor recreation and competition pool in Steuben County.

The Angola Y offers three different water aerobics classes during the week, Aqua Zumba on Fridays and an arthritis class in the therapy pool on Mondays, Wednesdays and Fridays.

Angola High School uses the pool for their boys and girls season starting in October each school year through February. The Wavemakers swim club meets September through March.

The YMCA of Steuben County is the test site for an innovation in swim competitions. The Y partnered with Trine University’s Innovation One to debut a product that uses lights instead of a noise to signal the start of a race. Test equipment was installed in the YMCA pool in January and will be maintained and tested by Trine students and engineers.

BICYCLE From page 8

to avoid the unexpected from parked cars like opening doors and drivers pulling out.

• Keep control of the bicycle while looking behind and when using an arm to signal a turn.

• Signal before changing lanes.

• Make sure items like books and clothes are securely attached to the bike or carried in a backpack.

• Use bells, horns or your voice to alert pedestrians and other bicyclists you are approaching or passing.

• Use a white front light at night, and discourage young children from riding at night.

• Be visible and wear neon and

Did You Know?

fluorescent colors, and clothing with reflective materials.

• Install bicycle reflectors on the front and back of the bicycle.

It’s a no brainer, you need to stay focused and alert so don’t wear headphones because they hinder your ability to hear traffic. Staring and fiddling with an iPhone is also a no-no.

Always look for obstacles in path like potholes and cracks, railroad tracks, wet leaves, drainage grates. Have you ever been thrown from your bike because you didn’t see a pothole or when mountain-biking you didn’t notice the tree root?

Thinking about safety each time you take out a bike can become a habit that may save you some day from serious injury.

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September 16, 2016

Stay away from fad diets for weight loss plans want to lose with diet and exercise, chart your current weight and a good weight you Thinking about losing weight fast but want to be at. A good range of weight loss want to do it without short term or long per week is 1/2 to 2 pounds so your body term harmful effects to your health? has time to adjust, and you’re more likely Skip the fad diets. Results don’t last. to keep the weight off in the long term.

You’ve watched Marie Osmond and Oprah Losing too much weight too quickly can Winfrey on TV over the years lose weight be harmful to your health. and then gain it back, lose weight and then Limiting salt and starches may cause gain it back. weight loss at first but that’s mostly fluids There are healthier options to losing not fat. “When you reduce sodium and 3 or more pounds a week at home with cut starches, that reduces fluids and fluid a healthy diet and lots of exercise. retention, which can result in up to 5 Remember the familiar adage — eat pounds of fluid loss when you get started,” less, exercise more. You can safely said Michael Dansinger of NBC’s “The lose 3 or more pounds a week at home Biggest Loser” show. with a healthy diet and lots of exercise, For rapid weight loss Dansinger said weight loss counselor Katherine recommends focusing on fruits, veggies, Tallmadge. egg whites, soy products, skinless poultry Seriously losing weight safely requires breasts, fish, shellfish, nonfat dairy foods keeping a record of how many calories you and 95 percent lean meat. eat a day. Check the portions calorie count Other tips from dieting experts, sources on packaged foods. Burn 500 more calories through WebMD: than you eat every day for a week and you • Eat vegetables to help you feel full; should lose 1-2 pounds.

• Drink plenty of water: If you take in 1,050 to 1,200 calories a • Remove tempting foods from your day, and exercise for one hour a day, you home; could lose 3-5 pounds the first week or • Stay busy — you tend to eat more more if you weigh more than 250 pounds. when you’re bored; Daily calorie intake may very • Eat only from a plate not a bag, and depending on your activity. If you exercise eat while seated at a table. more on one day, you’ll need to eat more • Don’t skip meals. to fuel the workout. You should not eat • Write down everything you eat in a less than 1,000 calories lower than the food journal to help stay on track. amount you burn. The absolute minimum Losing weight requires close to an calorie intake should be 1, 200 to 1,500 hour a day of moderate exercise. Plan to for men and 1,600 to 2,000 for women, do cardio and strength training. Don’t according to the U.S. D.A. A sedantry do too much too soon. Do brief bursts of woman’s individualized calorie needs can high-intensity exercise followed by a more be determined by multiplying body weight mellow pace, and repeat this pattern. by 13.

Attack your weight loss goal, but don’t To determine how much weight you overdue it. Be patient and stay motivated.

Active Lifestyles

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