Active LIFESTYLES kpcnews.com
THE
HERALD
REPUBLICAN
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THE NEWS SUN
2015
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Active Lifestyles
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May 21, 2015
Make Your Golden Years Golden! Come Home To Cameron Woods, A Senior Living Facility
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VIVIAN SADE
In this May 9 file photo, shoppers peruse the many booths at the Whitley County Farmers Market. The market is open Saturdays from 8 a.m. to 12:30 p.m. and is located around the courthouse square in Columbia City.
Be sure to ask questions at your farmers market BY CHRISTIAN ARNOLD
Summer is approaching, which means produce season is near! Fresh food stands will begin popping up on every corner and small farmers will be advertising their yearly lot of local meat. Farmers markets, by design, are genius … making a direct link between the hard-working farmer and health-conscious consumer. Farmers markets give us a chance to learn about all kinds of new herbs and veggies while mingling with farmers to find out how they do what they do. By taking advantage of the vast and various farmers market opportu-
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nities, you’ll not only support the vitality of the local economy, but also place an extraordinary value on your health. But, just like anything else, we must be prepared before attending the market. We can’t assume each vendor adheres to the same standards we’ve decided to follow. By asking questions, you’ll find which farmers meet your expectations. Here are seven questions to be sure to ask each vendor to assure top-quality products for superior health. • Did you grow this food? If the answer is YES, you can feel confident the farmer will See FARMERS MARKET page 4
Welcome
Many of us are looking forward to the coming warm weather months to take our healthy lifestyle choices outdoors. And what better way to do that than to hit the trails at the public multi-use trails available in northeast Indiana or the many nature preserves that offer an opportunity to commune with nature while getting some exercise. The opportunities to stay fit and healthly through the spring, summer and fall months are many. This special section will help. It’s designed to inform you of some of the many ways for you and your loved ones to make progress in being as healthy, happy and productive as possible.
We have pulled together some valuable information. We hope you find it helpful. The section also features advertisers who can help you make healthy lifestyle choices. This section can also be found online at kpcnews.com. — KPC Media Group
On the cover One of ACRES Inc.’s newest nature preserves can be found on the northeast side of Angola. It’s called Marion’s Woods and offers hiking opportunities in a dense forest-like setting. Photo by Amy Oberlin.
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FARMERS MARKET From page 3
be able to answer the rest of your questions honestly. If the answer is NO, you run the risk of murky answers. • Is your produce certified organic? If the answer is YES, there’s comfort in knowing they’re bound to adhere to a set of strict standards. They are usually more open to share their farming practices with you and talk about the importance of choosing organic. If the answer is NO, ask if they use organic practices or if they have any other certifications, like Certified Naturally Grown. Farmers who practice organic methods are proud to talk about it! Those who don’t, aren’t … be leery of that. • How do you control weeds? If the farmer talks about soil health, cover crops, crop rotation, and pulling weeds by hand, that is what you want to hear! If they talk about the brands of herbicides used and spraying techniques, be cautious and decide if you want that. • How are bugs and pests controlled? If the farmer discusses biodiversity, intertwining pollinator plants and wildlife corridors while attracting beneficial insects, it seems safe to assume they are supporting natural, sustainable practices. • What type of seeds do you use? Do any
of them incorporate genetically modified organizm products? If they use an organic or heirloom variety, the seeds will not be genetically modified. There is much research needed to be done on GMO products. If you want to stick with organic or natural products, steer clear of GMOs. • What are your animals fed? Ask if the animals are grass-fed or pasture-raised. If the animals were fed grain, ask if the grain contains GMOs. • How are your animals raised? Are they given antibiotics or growth hormones? If the animals are raised organic, they are never given antibiotics or growth hormones. Also, ask if the animals are penned up or free to roam. By asking these questions each time we visit a farmers market, we assure we are getting what came for. There is joy in getting to share our beliefs with others, while simultaneously treasuring our own health. By frequenting themMarket, we get to know the farmers and their families, which creates invaluable connections between the grower and the food we consume. There is beautiful peace that transpires from the moment you give that farmer your dollar to the time dinner is served. Be well, and choose organic. — Christian (Bock) Arnold, a Fremont native, is owner of Pure Earth, and founding member of The Corner Market, both in downtown Coldwater, Michigan
HOLLIDAY CHIROPRACTIC CARE
May 21, 2015
DOUGLAS MACDOWALL
ACRES preserves hopping with frogs This bullfrog was featured on the Spring 2007 edition of the Quarterly, ACRES Land Trust’s newsletter. ACRES Land Trust maintains numerous nature preserves across northern Indiana but particularly in northeast Indiana.
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Active Lifestyles 5
ACRES preserves offer hiking opportunities KPC NEWS SERVICE
ACRES Land Trust, with headquarters in Huntertown, maintains numerous nature preserves across northern Indiana but particularly in northeast Indiana. Here is a list of preserves in the area that are open to the public and available for hiking.
LaGrange County • Culp (G. Richard & Mary H.) Nature Preserve, Newbury Township • Fawn River Nature Preserve, Greenfield Township • Indian River Nature Preserve, Clearspring Township, canoe access only from Indian River • Maplewood Nature Preserve, Bloomfield Township, adjacent to
Maplewood County Park • Marsh Wren Nature Preserve, Johnson Township • Stark (Jack L.) Nature Preserve, Lima Township
Noble County • Badger (Florence) Nature Preserve, Swan Township • Bender (Lloyd W.) Memorial Forest Nature Preserve, York Township • Detering Nature Preserve, Kendallville, features Round Lake • Gates (Ralph F.) Nature Preserve, Noble Township, access through Indiana Department of Natural Resources’ Crooked Lake Nature Preserve • Hammer (Art) Wetlands Nature
Preserve, Elkhart Township, near Waldron Lake • Lonidaw Nature Preserve, Wayne Township, at Little Whitford Lake • Spurgeon (Edna W.) Woodland Reserve, Elkhart Township
Steuben County • Ball Lake Nature Preserve, Otsego Township, Ball Lake, Hamilton • Beechwood Nature Preserve, Jamestown Township, adjacent to Pokagon State Park • Brammall (Terry & Nancy) Nature Preserve, Scott Township • Foster (Charles J.) Nature Preserve, Jamestown Township, access from Beechwood near Little Otter Lake
• Majneri (Muriel C.) Nature Preserve, Jamestown Township, access from Beechwood near Little Otter Lake • Marion Woods, Angola • Robb Hidden Canyon Nature Preserve, Otsego Township, near Fish Creek, Hamilton • Ropchan Memorial Nature Preserve, Millgrove Township • Ropchan (Sam & Adeline) Wildlife Refuge, Fremont Township, adjacent to Indianan Department of Natural Resources wetland conservation area, Fremont • Wing Haven Nature Preserve, Pleasant Township, at Seven Sisters Lakes • Woodland Bog Nature Preserve, Scott Township
Natural ways to beat seasonal allergies METRO CREATIVE CONNECTION
The arrival of warmer weather changes the landscape completely. Animals come out of hiding and hibernation while trees and flowers bloom anew. The spring season can be an exciting time for naturalists and lovers of the great outdoors because they can immerse themselves in the sights, sounds and smells of nature. But for many people, spring also marks the start of allergy season and spending time outdoors can become downright uncomfortable for them. The American College of Allergy, Asthma & Immunology says nasal allergies affect approximately 50 million people in the United States. Allergic diseases, including asthma, are the fifth most prevalent chronic diseases among people of all ages and the third most common in children. Allergic rhinitis, or hay fever, can occur in spring, summer and/or early fall. People who experience hay fever often can attribute their symptoms to sensitivity to pollens from trees, grasses, weeds, or airborne mold spores. No two allergy sufferers are alike, so medications that may work for one person may be only mildly effective for another. Many medications can cause side effects, which may be just as frustrating as the initial allergy symptoms. Treatments may target sneezing and itching but fail
to clear up congestion. Drowsiness, dry mouth and nasal irritation may be side effects of common allergy drugs. People who want to avoid allergy medication can look to natural remedies to alleviate their symptoms. Whether used alone or in concert with traditional medicine, these remedies may make spending time outdoors more pleasant. • Try probiotics. Probiotics, those friendly bacteria that reside in the digestive system, can do more than just treat an upset stomach. Naturopathic doctors say that probiotics also can influence the immune system and may help strengthen its response to common allergens. Since probiotics are good for replenishing healthy bacteria in the body anyway, many people may want to keep taking them once their allergy symptoms have come and gone. • Use neti pots or saline sprays. A small amount of saltwater can rinse away allergens, such as pollen, that get lodged in the nose. These rinses also can help clear up congestion and flush out any other irritants. • Load up on omega-3s. A German study published in the journal Allergy found that participants who ate foods rich in omega-3 fatty acids were less likely to suffer allergy symptoms than those who didn’t regularly eat these foods. Omega-3s can help fight inflammation.
Drinking more fluids and using spices in cooking can help flush out allergens as well. • Don’t forget vitamin C. Vitamin C is
an immune-system booster and may help prevent the formation of histamine in the body, a substance responsible for many allergy symptoms.
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Enjoy preserves, but follow a few rules
PHOTO CONTRIBUTED
A little green treefrog perches in the branches of a tree at an ACRES Land Trust preserve.
HEALTHY VISION GOES HAND IN HAND WITH A HEALTHY LIFESTYLE! Living a Healthy Lifestyle is more than just eating well and exercising, taking preventative measures to reduce your risk of health complications is a big part. • Protect your eyes from the sun’s harmful rays with Transitions Lenses or Polarized Lenses • Have an annual comprehensive eye exam • Wear protective eyewear made from polycarbonate material when working in the garage or in the yard
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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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Active Lifestyles 7
The accessibility of multi-use trails continues to grow in northeast Indiana BY OCTAVIA YODER oyoder@kpcmedia.com
The accessibility of multi-use public trails continues to grow as organizations identify trails as assets to the quality of life in northeast Indiana. In 2010, a group of residents in Noble County conceived Noble Trails — an organization focused on bringing to the community what many other communities in Indiana and throughout the country have — “a trail system that provides safe recreation and transportation to connect the places we live and with the place we want to go.” Presently, the group is working to develop a networks of trails that will connect the communities of Noble County. The first focus, or what they’ve called “the low-hanging” fruit is to connect Kendallville to Rome City using the former railroad corridor — the Grand Rapids and Indiana. The trail will become part of the See TRAILS page 8
OCTAVIA YODER
The two-mile trail at Delt Church Park in LaGrange County features a bridge on the park’s east side. The trail, made
of hard limestone, is wide enough for cyclists, walkers and bikers. The trail was built with accessibility in mind.
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TRAILS From page 7
Fishing Line Trail. Noble Trails hopes to connect it to trails in LaGrange County and Allen County. Allen County has several public trails, while LaGrange County has the several miles of the Pumpkvine Nature Trail. To complete its vision, Noble Trails has acquired ownership of several sections of the former railroad corridor. Volunteers are working on clearing the trail to improve the walking space until enough funds can be secured to lay asphalt. Noble Trails is not alone in its work to bring safe trails for recreation to the region. In 2014, a group of volunteers in DeKalb County banded together to resurface the four-mile trail Auburn-Waterloo Trail, a popular destination for walkers and bikers. Portions of the trail are in disrepair making the accessibility difficult. The group is raising $72,000 to complete the trail. Presently, the group has $50,000 in funds. While some groups work to bring better
trails to the region, there are many trails four-county area of LaGrange, Noble, Steuben and DeKalb that provide recreation for walking, running and biking. Where to walk, ride in northeast Indiana LaGrange County Pumpkvine Nature Trail — The 17-mile paved path runs connects the communities of Shipshewana, Middlebury and Goshen featuring pastoral views of Amish life and the countryside. In LaGrange County, bikers can park near Shipshewana Scott Elementary School and pedal to the entrance on C.R. 850W. The trail ends at C.R. 850W, 0.6 mile west of Shipshewana. Built on a former railroad line, the path features twists and turns, several elevation changes and scenic views of the countryside. Part of the trail is unpaved and deviates from the path at C.R. 33 to C.R. 35. Friends of the Pumpkvine Nature Trail, a nonprofit agency supporting the trail, is working to raise funds to close the cap. Delt Church Park — The two-mile trail, built in 2014, is wide enough for runners, walkers and cyclists to share. The trail, built in 2014, features a bridge, a hard
May 21, 2015
limestone surface and rest stations. The trail, built in 1976, parallels farmland and homes. Steuben County Angola Trail — For more than four miles, Angola’s trail winds through the heart of the city. The paved pathway connects Fireman’s Park and Commons Park, and is less than a mile from Trine University. Benches, constructed by Eagle Scouts, are available all along the route. Future plans include a connection to Pokagon State Park, about 3 miles north of where the trail currently ends. Parking is available on the north end of the trail at E. Wendell Jacob Avenue. Near the trail’s southern end, parking can be found at Fireman’s Park and Commons Park. Fish Creek Trail — (Walking trail only) The two-mile dirt trail runs in and around the town of Hamilton. The trail is wheelchair accessible. DeKalb County St. Joseph River Greenway — The short paved asphalt trail (1.3 mils) runs along the banks of the St. Joseph River in the small
town of St. Joe. The trail runs through a scenic wooded and rural landscape along the river. Parking is available at Riverdale Elementary School. Rieke Park Trail — The Rieke Park Trail (1.2 miles) runs behind the large community park in Auburn on an abandoned New York Central Railroad corridor. The paved trail is shaded for most of its route. It emerges into open fields near the north end. Auburn-Waterloo Trail — The trail (4 miles) was constructed in 1976 and runs between Morning Star Road at the Greenhurst Country Club in Auburn and Cedar Street along Wayne Street at edge of Waterloo. The trail parallels County Road 427. It is a popular destination for runners, walkers and cyclists. Noble County (walking trails only) Chain O’Lakes State Park — For a park entrance fee, users have access to 10 miles of dirt trails at the state park in Albion. Kenney Park — A one-mile trail meanders through Kenney Park in Ligonier, a popular destination for runners and walkers.
Trendy exercises to rev up workouts METRO CREATIVE CONNECTION
Exercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momentum at the gym. High-intensity workouts High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise programs. HIIT
combines cardiovascular and strengthtraining movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces. While HIIT is functional, it is not best for those who have preexisting orthopedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone
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from HIIT workouts.
those with muscle and joint pain because the buoyancy of the water reduces stress Kettlebells on these areas, while providing enough These weighted cast-iron workout tools resistance for a deep workout. Workouts can be an interesting addition to strengthmay begin in chest-deep water and training workouts. But their utility does progress to deeper water for added resistnot stop there. Using kettlebells during any ance. Some gyms now offer aqua cycling physical activity will increase the amount classes that combine water aerobics with of fat burned and can provide a full-body spinning. workout. Kettlebells come in different weights, and newcomers are urged to start Dance and hip-hop classes out gradually and build up in weight as ZUMBA® classes have been popular they become more familiar and toned. for quite some time. But many health clubs offer additional classes that employ Trampoline cardio dance to burn calories and tone muscles. For those who want to both shake Some gyms have developed their own up their workouts and lift their moods, cardio-based dance classes that get people jumping on a trampoline can do just that. moving to music in a fun way. Routines It’s difficult to be in a bad mood when are fun and fast-moving, which may make bouncing around like a kid on a trampothem feel less like a workout and more line. Trampoline classes are turning up in like a social event. some upscale gyms, where each participant has his own individual trampoline. Recess classes Routines mix in different choreography Adults who want to feel like kids again and small hand weights to promote a fun need only to enroll in a fitness class that and effective cardio experience. borrows activities from the playgrounds of our youth. From walking like a crab Water aerobics to running drills to balance beams, these Swimming isn’t the only thing you can workouts take school recess and bring it to do in a pool. Water workouts are ideal for the health club.
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May 21, 2015
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Active Lifestyles 9
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Get fit with positive lifestyle changes BY AMY OBERLIN aoberlin@kpcmedia.com
Diet and exercise are key to a healthy weight-loss plan. Eating well and getting a half hour of activity a day are the secret to keeping weight off, said Brandon Riepenhoff, healthy living coordinator at the YMCA of Steuben County. While many hope to drop pounds fast, a lifestyle change will keep one fit year round. For those who want to get serious about a new diet plan, Riepenhoff suggested two easy-to-use, free programs. The first is myfitnesspal, an app for smart phones that counts calories. The second is the “10,000 steps a day” initiative. Myfitnesspal has had 10 million downloads, and is booked as the “fastest and easiest to use calorie counter.” After completing set up, one enters the food eaten and the app provides calorie counts and nutrition information, logging it against a predetermined daily caloric intake based on one’s weight-loss plans. Riepenhoff suggested people track their intake for two weekdays and over a weekend before changing eating habits. “Figure out where your calories are,” he said. While low- or no-carbohydrate diets are often touted as a quick way to lose weight, Riepenhoff said the body needs carbs for energy. Instead, he said the secret to good dieting is drinking a lot of water and getting more fiber. Fiber occurs in fruits, vegetables and whole grain breads. Whole grain means all parts of the grain kernel are used; foods advertised with “multigrain”
AMY OBERLIN
Brandon Riepenhoff, healthy living coordinator at the YMCA of Steuben County, says consistency is the key to a good diet and exercise plan.
incorporate more than one type of grain but not necessarily whole grains. “Diet is more of a lifestyle,” said Riepenhoff. “I preach quantity.” He says to eat fruits earlier in the day and vegetables later. He suggests a serving, 20 grams, of protein with each meal. That’s the equivalent of a handful of nuts or 4 ounces of lean meat. To stay on top of hunger, Riepnhoff said be prepared for meals by packing a turkey and whole grain sandwich and banana for lunch and having lean ground turkey or salmon ready to go at home for evening dinner. “I like staying consistent,” said Riepen-
AMY OBERLIN
Myfitnesspal is an app for smart phones that allows one to monitor calories eaten and calories burned by entering food and exercise daily.
hoff. Alcoholic beverages pack a lot of extra calories, plus they can dehydrate a person and make it harder for the body to rebound for a strenuous workout the next day, said Riepenhoff. But, a glass of red wine contains antioxidants and resveratrol, which helps prevent damage to blood vessels, reduce low-density lipoprotein and prevent blood clots. A beer is fine, Riepenhoff noted, just try not to overdo it. Along with staying well rested, good dieting includes a steady exercise plan. Logging activity is a component of myfitnesspal, which will subtract calories for calories burned with exercise. Riepenhoff also suggests 10,000
steps a day; details are at shapeup.org/ resources/10ksteps or thewalkingsite. com/10000steps. The Walking Site says a reasonable goal for most people is to increase average daily steps each week by 500 per day until one can easily average 10,000 per day. Fitbits or pedometers are easy to find and can provide a good activity estimate. Other ways to burn calories, Riepenhoff said, are a 30-minute-a-day workout, gardening, push mowing instead of riding or simply getting up and walking around instead of being sedentary. “Instead of getting in your car and driving somewhere, walk or ride a bike,” he said.
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Active Lifestyles 11
PHOTO CONTRIBUTED
Penny Wallen participates in an aquatics fitness class at the JAM Center in Garrett.
Take the plunge to fitness KATHRYN BASSETT kbassett@kpcmedia.com
When it comes to fitness, taking the plunge — literally — might be just the thing to do. Swimming is a popular choice for many people because it is low-impact exercise that offers the benefits of a cardiovascular workout. The JAM Center in Garrett offers a variety of 45-minute aquatics fitness classes designed to increase mobility, strength and flexibility through various levels of water aerobics and resistance training. Rhythm WaterFIT is a shallow-water, intermediate class designed for anyone who wants to improve endurance, gain strength, tone up, shape up and get an all-over body work out, all to the rhythm of music. Typically, the class will use foam water weights, water noodles and the participant’s own body for resistance. Swimming skills are not required for the class. A low-intensity class, WaterFIT, also takes place in shallow water. The class focuses on the use of water resistance to increase endurance, flexibility and overall range of motion, while toning muscles, improving circulation and posture, according to a class description. WaterFIT is an entry-level class with no swimming skills required. WaterFIT 2 is an intermediate class that uses various parts of the pool, focusing on aerobics, toning and stretching Participants use resistance equipment and deep water to expand their skills and abilities, a class description states. Also an intermediate-level class, WaterFIT Plus features a warm-up, cardio and a cool down. Participants work on their core, arms and leg muscles. Activities vary between classes and include kickboxing moves and interval training. A variety of equipment is used to help participants gain strength, flexibility and improve cardiovascular fitness, a class description states. So for those looking for a good workout that’s friendly on the joints, take the plunge and give aquatics fitness a try.
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Healthy snack ideas for your little athletes STATE POINT MEDIA
Kids may seem to have boundless energy, but running around the soccer field or baseball diamond takes effort — and burns lots of calories. As a parent or coach, it’s important to make sure kids are well fueled. They’ll play better on the field and feel better afterwards. Whether it’s a practice game or the championship, come prepared with these fuss-free, nutritious, on-the-go snacks: • Victory veggies: Bring veggies that are easy to eat, such as baby carrots, celery sticks and bell pepper slices. They provide valuable vitamins and nutrients, and they won’t weigh down young athletes. • First-place fruit: Oranges, tangerines, watermelon and other juicy fruits are chock full of vitamins. And their high water content will help keep kids hydrated. Make these tasty fruit snacks even easier to eat by pre-slicing, pre-peeling and packing them in single-serve bags. Fun fact: olives, avocados and tomatoes are fruits!
• Winning flavor: Olives are central to the bold, heart-healthy flavors of the Mediterranean style diet. Often used in cooking or served at meals, they are also a terrific snack. An easy way to include olives in your kids’ pre- and post- game snack routine is with Pearls Olives to Go! These single-serve, liquid-free olives in a cup are available in America’s most popular variety: California-grown Black Pitted Olives. All kids need to do is peel the lid off the cup, which makes them an easy, mess-free addition to the usual snack line-up. They’re also gluten-free, dairy-free, sugar-free, cholesterol-free, trans-fat-free, GMO-free and vegan. • Powerful protein: A boost of protein after vigorous physical activity helps repair muscles. A handful of almonds or a scoop of trail mix is easy to pack in a re-sealable plastic bag and delivers a nutritious dose of antioxidants and omega-3s. Cheese sticks See SNACKS page 13
STATE POINT MEDIA
Make your own after-sports snack pack with olives, veggies, cheese and fruit.
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SNACKS From page 12
are another portable protein option. • Replenish & rehydrate: While nourishment is important, don’t overlook the importance of replenishing fluids and electrolytes lost during intense activity. Kids should quench their thirst throughout the game, especially in warmer weather. Water is always the best choice for hydration. To resupply necessary sodium, offer your little athlete a salty snack, like olives, as a healthful, simple and natural alternative to the less healthful go-to snack, chips. Go easy on sports drinks, which can be loaded with calories and sugar and are generally unnecessary for the sports field except in the case of prolonged, vigorous exercise, according to the American Academy of Pediatrics. Whether you’re prepping for a big game or enjoying a casual scrimmage at the park, don’t forget snacks that will keep your athletic, on-the-go family healthy, hydrated and strong.
Active Lifestyles 13
Why you may not be losing weight STATE POINT MEDIA
When it comes to weight loss, the recommendation of “diet and exercise” has become a standard refrain from personal trainers, fitness gurus, magazines and even doctors. But the issue is more complex, say experts. “There are underlying physiological, and in some cases pathological, mechanisms driving weight gain,” says Dr. Michael A. Smith, senior health scientist for Life Extension Foundation and host of “Healthy Talk” on RadioMD.com. “Until you address these issues, you won’t be as successful on any diet plan as you could be.” So far, research has identified nine weight gaining mechanisms: insulin resistance, hormone imbalance, excessive carbohydrate and starch absorption, muscle loss from low physical activity, low brain serotonin, slow resting metabolism, abnormal fat cell signaling, low adenosine monophosphate-activated protein kinase activity and diet imbalances. “Think of these nine mechanisms as pillars holding up an overweight frame burdened with too much body fat,” says Smith.
A successful approach to weight loss will include a diet plan, an exercise regimen and specific nutrients for correcting the pillars supporting your weight gain, according to Smith. He is offering some helpful tips to optimize your health and help you maintain a healthy weight: • Take a robust multivitamin that delivers ideal doses of a full spectrum of essential nutrients. From vitamin A to the mineral zinc, your body is totally dependent on these nutrients for optimal weight and health. Dosing vitamins and minerals at this “ideal” level can help optimize energy levels, promote hormonal balance, cardiovascular wellness, bone strength, digestive ease, visual acuity, cognitive agility, emotional stability, joint integrity, and help you maintain a healthy weight. • Omega-3 fatty acids are essential to your health, yet your body can’t make them. To support mental and cardiovascular health, promote cognitive agility and ease system inflammation, ensure your diet includes essential fatty acids by taking a supplement.
• Supplement your diet with coenzyme Q10 in the ubiquinol form. If your levels are low, every cell, tissue and organ in your body will suffer, especially your heart. Other benefits include supporting healthy nerve and brain cells, healthy blood sugar, healthy body fat and increased vigor. • When your gut health is compromised, it doesn’t matter how healthy a diet you eat — you won’t be able to access all the nutrition it provides. Take a probiotic supplement to promote beneficial bacteria and good digestive health. • To identify what is likely driving your weight gain, visit www.YourWeightLossRX.com. Download a free booklet that offers diagnostic quizzes, and customized suggestions for lifestyle changes to make. The booklet can also direct you to specific nutrients shown in research to target your issues. If you’ve ever wondered why it is so hard to lose weight, don’t just assume the answer lies in more exercise and fewer calories. By addressing the mechanisms driving your weight gain, you’ll be in the best possible position to succeed in your weight loss efforts.
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May 21, 2015
How to best protect your skin this summer and beyond STATE POINT MEDIA
Despite the warnings about the aging effects the sun can have on your skin, only five percent of Americans apply sunscreen to their body daily, according to a recent survey conducted using GfK’s Knowledge Panel. While experts say that using sunscreen should be a year-round habit, during the active, outdoor days of summer, it’s even more critical. “Make this the year that you adopt a healthy summer sun care routine for your skin, particularly if you spend long periods of time in the sun,” encourages Dr. Richard C. Kirkpatrick of the Brevard Skin and Cancer Center. Kirkpatrick offers several skin-protecting tips for sun lovers: Everyday protection The midday hours are the most
hazardous for UV exposure, according to the Centers for Disease Control and Prevention, which recommends staying in the shade when possible and using sunscreen with an SPF of 15 or higher. For everyday sunscreen options for your face, look for hypoallergenic formulas that won’t clog pores. NO-AD’s new Oil-Free Face SPF 30 sunscreen is ultra-light, dermatologist tested and recommended by the Skin Cancer Foundation for daily use. It contains watermelon extract to help protect against skin cell DNA damage caused by UV light. And best of all, it offers twice the quantity as other national brands at lower cost. For a convenient on-the-go option, consider a wide-format stick, such as NO-AD’s new Sport Body & Face Stick, which goes on smoothly with no mess, is geared toward sensitive skin, and offers
broad-spectrum SPF 50 sun protection. Outdoor and water enthusiasts Runners, hikers, swimmers and other outdoor athletes should bear in mind that conventional sunscreens may wash off after water sports or a vigorous workout. For those who spend long hours in the water, consider new BullFrog Surf Formula Gel, an alcohol-free, preservative-free, fragrance-free and hypoallergenic sunscreen that allows for frequent reapplication without irritation. It includes a water-resistant agent extracted from pine rosin, a naturally renewable source, and provides broad-spectrum SPF 36 protection. BullFrog’s new Quik Stik SPF 50 is a convenient clear zinc mineral sunscreen, which applies quickly with no sticky, white residue.
Self tanners To get the sun-kissed look, you don’t actually need to spend long hours in the sun. Consider a self-tanner, like Ocean Potion EverGlow Xtreme Self-Tanning Lotion, which delivers subtle color within hours and a rich tan in only three days instead of the usual seven. This moisturizing lotion works on all skin tones, and contains vitamins A, C and E to promote skin health and a youthful appearance. Unlike unpleasant smelling self-tanners, this one has a fresh mango-lime fragrance. For more sun care tips, visit no-ad. com, oceanpotion.com, or bullfrogsunscreen.com. Remember, exposure to the sun causes skin to suffer from premature aging. By protecting your skin this summer and beyond, you can slow this effect.
Preventing osteoporosis Osteoporosis is a disease of the bones that occurs when a person loses too much
bone, produces too little bone or both. When a person has osteoporosis, his or her bones
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become brittle and can easily break. While osteoporosis can affect anyone, women over the age of 50 are especially susceptible. In fact, the National Osteoporosis Foundation notes that a woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancers combined. In spite of the potentially harmful effects of osteoporosis, studies indicate that only 12 percent of people with osteoporosis have had a bone mineral density, or BMD, screening, which is the most reliable diagnostic test for osteoporosis. A big part of that is likely because osteoporosis does not always produce any recognizable symptoms, meaning many people may have the disease without even knowing it. Many women are first diagnosed with osteoporosis or bone loss after suffering a fracture, but there are steps women can take to lower their risk of developing osteoporosis. • Get enough calcium and vitamin D. Calcium helps women develop strong, healthy bones, while vitamin D protects the bones and is necessary for absorbing calcium. The human body cannot produce new calcium, so it’s essential that women get the recommended amount of calcium from their diets. Women 51 and older are advised to get 1,200 milligrams of calcium daily, and foods like low- and non-fat milk, yogurt and cheese are great sources of calcium. Women can get vitamin D from sunlight; certain foods, including fatty fish such as salmon and tuna; and vitamin D supplements. • Eat bone-healthy foods. The National Osteoporosis Foundation notes that recent research has found that blueberries, olive oil,
soy beans, and foods rich in omega-3 fatty acids may promote bone health. Women also should know that even though certain foods may contain calcium, that does not necessarily make them ideal for bone health. Beans, for example, contain calcium, but they also are high in phylates, which can interfere with the body’s ability to absorb calcium. Soaking beans in water for several hours before cooking them can reduce their levels of phylates. • Watch what you drink, too. It’s not just foods that can contribute to osteoporosis. The beverages women drink also can affect their risk. Caffeine can decrease calcium absorption and contribute to bone loss, so drink beverages like coffee and caffeinated tea and soft drinks in moderation. Heavy alcohol consumption also can cause numerous negative side effects, not the least of which is bone loss, so women should only drink alcohol in moderation. • Update your fitness regimen. Women can strengthen their bones by including some high-impact weight-bearing exercises, which include dancing, hiking, jogging and jumping rope, in their fitness regimens. In addition, add some muscle-strengthening exercises, such as light weightlifting, to your routine. Yoga and Pilates also can make valuable additions to an exercise regimen, helping to improve balance and reduce the risk of falls, but women should discuss such exercises with their physicians before diving in, as some of the positions in yoga and Pilates may not be safe for older women at heightened risk of osteoporosis. More information about osteoporosis can be found at nof.org.
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May 21, 2015
Active Lifestyles 15
Safe and healthy ways to shed those extra pounds METRO CREATIVE CONNECTION
Maintaining a healthy weight is a great way to avoid sickness and disease. According to the Obesity Education Initiative, sponsored by the National Institutes of Health, as people become overweight and obese, their risk for developing a host of ailments, including coronary heart disease, type 2 diabetes, certain cancers, and hypertension, increases. But the consequences of being overweight or obese are not only physical. Psychological side effects like anxiety and low self-esteem have been linked to overweight and obesity as well. With such serious consequences linked to being overweight, it’s no wonder so many men and women are looking to shed pounds. As adults embark on their weight loss journeys, they can expect to encounter a host of “miracle” solutions to weight loss that will promise skinnier waistlines METRO CREATIVE CONNECITON seemingly overnight. But the best way to lose weight is to do so safely Eating only when hungry is one way adults can and nutritiously. lose weight and keep pounds off. • Avoid short-term diets. Many adults know someone who has together. You may be surprised to learn how experience with a “get-thin-quick” diet that much weight you can lose when you limit promises to produce slimmer waistlines in eating to only those times when you are a matter of days or weeks. While such diets truly hungry. might actually be able to deliver on their • Eat at home. Even though many restaupromises, short-term diets rarely lead to rants now provide calorie information on long-term weight loss. When attempting to their menus, dining out does not afford lose weight, men and women should want adults the opportunity to control their diets to shed pounds and keep those pounds off. Short-term diets may require dieters to make as much as eating at home does, as dieters can control each and every ingredient that unreasonable sacrifices to produce rapid weight loss. But such sacrifices can rarely be goes into their meals when eating at home. • Don’t forget to exercise. A healthy, made over the long-haul, and doing so might low-calorie diet is only half the formula to even be unhealthy. Approach your diet as healthy and sustainable weight loss. Adults a long-term commitment that requires a lifestyle change, not temporary and difficult- looking to shed weight also must commit to routine exercise if they want their weight to-maintain restrictions. loss to be both healthy and lasting. Men and • Eat only when you’re hungry. Eating women, especially those people who are only when you’re hungry may sound considerably overweight, should take things obvious, but many people eat as an slowly at first, gradually committing to more emotional response to difficult situations, vigorous exercise as they lose weight and while others may eat as a way of dealing their body grows more acclimated to daily with boredom. If you routinely respond exercise. to stress by eating, find a healthier way of Losing weight can be difficult, but adults coping, whether it’s going to the gym for who commit to healthy and nutritious weight a workout or taking the dog for a walk. In loss are more likely to lose weight and keep addition, don’t respond to boredom with the weight off than those who look for quick food. If boredom is setting in, pick up a fixes. book or call a friend and plan an activity
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How to overcome excuses and commit to working out METRO CREATIVE CONNECTION
Staying healthy requires a daily commitment. It is not always easy to get out of bed for those early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years. Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle. Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do METRO CREATIVE CONNECTION deep-seated squats while preparing dinner. Exercise is beneficial for many reasons, and overcoming excuses to skip workouts It’s easy to fit in daily exercise if you’re willing to be creative. is a great way to maintain long-term health. Excuse #2: I’m too out of shape. Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels.
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Starting slowly and building up intensity can help spur endurance and results. Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym. Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous. That’s why it is important to vary your exercises and try new things. If you’re usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting. Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized. Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.
Swimming more than just a recreational activity METRO CREATIVE CONNECTION
Many people view swimming as a purely recreational activity, but the health benefits of swimming should not be overlooked. Swimming is a great way to get fit, providing great cardiovascular exercise that’s easy on the joints. Swimming engages a variety of muscle groups, making it a great way to get a complete workout. The following are some additional benefits of including swimming as part of your exercise regimen. • When swimming, muscles are worked hard, which can help build strength. Much of that work can be traced to the fact that water is far more resistant than air, forcing a body in water to work harder to move than it would if it were walking on solid ground. • Water buoyancy can enable people to do exercises that would be jarring on land. In water, roughly 90 percent of the body is buoyant. That means working out in the
water will put less strain on the knees and hips when it comes to performing high-impact jumping exercises. • Swimming is a great cardiovascular workout. Swimming can elevate the heart rate to an optimal level and work the lungs, too. Pushing oneself harder and harder can help to burn calories and lead to weight loss. • Just about every muscle is used when a body is swimming. Swimming targets the shoulders, back, arms, legs, hips, and gluteals without requiring complicated workout equipment. • Swimming may help improve coordination, balance and posture. Swimming also may promote greater flexibility by stretching the body through fluid movements. While swimming is often considered a relaxing activity tailor-made for warm summer days, it also provides a complete and demanding workout that can benefit the body in a variety of ways.
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May 21, 2015
Active Lifestyles 17
WOULD YOU DARE to believe that anyone can try the Tri?
METRO CREATIVE CONNECITON
Women are just as susceptible to heart disease as men.
Heart disease a concern for women, too Heart disease is a condition most often associated with men, but women are just as susceptible to heart disease as their male counterparts. In fact, the National Heart, Lung, and Blood Institute notes that coronary heart disease, or CHD, is the foremost killer of both men and women in the United States. While heart disease does not discriminate based on gender, it does not necessarily manifest itself in women the same way it does in men. Recognizing the symptoms of heart disease in females as well as the risk factors can help women in their fights against this potentially deadly disease.
Risk factors for women Much like the symptoms of heart disease are similar in men and women, so, too, are the risk factors. For example, high cholesterol and obesity put both men and women at risk of heart disease. But there are some factors that affect women’s risk of developing heart disease more so than men. • Abdominal fat: When combined with high blood pressure, high blood sugar and high triglycerides, abdominal fat increases women’s risk for heart disease more so than it does men in the same physical condition. • Diabetes: Women with diabetes are at a significantly higher risk of developing heart disease than men with diabetes. • Pregnancy: High blood pressure or diabetes during pregnancy can increase a woman’s long-term risk of high blood pressure, which is a significant risk factor for heat disease. • Smoking: Smoking and heart disease are linked, but smoking is a greater risk factor for heart disease in females than it is among males. Heart disease is most often associated with men, but women can be just as susceptible to this potentially deadly foe as their male counterparts.
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Symptoms of heart disease in women The symptoms of heart disease in women depend on the type of problem women may be suffering from. • Arrhythmia: Arrhythmia occurs when the heart beats at an abnormal rhythm that can be too fast, too slow or even erratically. • CHD: CHD occurs when plaque builds up inside the coronary arteries, which help deliver oxygen-rich blood to the heart. A woman suffering from CHD may develop angina, a condition marked by severe pain in the chest. The pain may spread to the neck, jaw, throat, upper abdomen or back. • Heart attack: Women suffering from heart attack may feel chest pain or discomfort and/or pain in their upper backs and necks. Lesser known potential indicators of heart attack include, indigestion, heartburn,
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nausea and vomiting, and extreme fatigue. • Heart failure: Women suffering from heart failure may experience shortness of breath, fatigue and/or swelling in their feet, ankles, legs, and abdomen.
nd
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METRO CREATIVE CONNECTION
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PHOTO CONTRIBUTED
‘Toad-ally’ happy An American toad is camoflagued in the brown leaves of the forest floor. ACRES has other great preserves in northeast Indiana where you can get up close to amphibians. You can check out Marion’s Woods, Robb Hidden Canyon, Fawn River, Hammer Wetlands and many others
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