Health & Wellness

HEALTH &WELLNESS kpcnews.com

2014

Healthy

ямВavorful recipes

Gluten-free: how and why - page 7

- page 4

New programs

to quit smoking - page 11 THE

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REPUBLICAN

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January 31, 2014

Meet the team that’s here for you.

In the rapidly changing world of healthcare, the physicians and medical professionals of DeKalb Health Medical Group have come together so we can continue to focus on the most important thing of all — caring for you and your family. Wherever you live in our region, chances are you’re near one of our convenient locations. Call today to schedule your next appointment with one of these top providers close to home.

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January 31, 2014

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Simple tips make healthy eating easy for busy families

Here’s to your health!

Many of us have started off the year in healthy fashion and want to continue healthy lifestyle choices. Or we might still be in need of that nudge that puts our lifestyles on a healthy path.

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, particularly in the area of diet.

We hope you find the information 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

OnConrad theSchafer, cover left, of Fremont listens to instruction as he lifts weights during a Silver Sneakers workout class at YMCA of Steuben County. Photo by Chad Kline.

January 31, 2014

BY: KATHRYN BASSETT kbassett@kpcmedia.com

Fitting healthy meals into a family’s busy schedule can be made easier by following a few key tips.

“Keep it simple,” said LaGrange County Purdue Extension Educator Ann Fremion.

Fremion suggests making a weekly or monthly menu based on the MyPlate nutrition and health resource. MyPlate illustrates the five food groups — fruits, vegetables, grains, protein and dairy — that are the building blocks for a healthy diet using the image of a place setting for a meal. The website, ChooseMyPlate.gov contains a wealth of information, including sample menus and recipes, weight management and calories information and healthy eating tips.

Fremion suggests making a grocery list so you have the foods to prepare the meals on your menu. Choose an entree, meat or protein such as dried beans and build around it, keeping other foods on the plate simple, Fremion said Involve your children in the kitchen,

Fremion said. Preschool children can set the table. Older children can help with simple preparations or doing the dishes.

When preparing a dish, make extra to use in another meal, Fremion suggested.

For example, cook chili and use the “planned-overs” for baked potato topped off with cheese and chopped vegetables.

Add some fresh vegetables or salad, fruit and a beverage. Roast, stew or buy a deli chicken and save some of the meat to make chicken and rice or quesadillas.

Most nutrition experts agree that everyone needs to eat a good amount of fruits and vegetables to supply the body with important vitamins and minerals, said Noble County Purdue Extension Educator Janeen Longfellow.

“The recommendation from the U.S. Department of Agriculture is that adults should consume 2 1/2 cups of vegetables and two cups of fruits. For children the amounts are two cups of vegetables and 1 1/2 cups of fruits. This can be an overwhelming task for busy moms and dads to fit in all these servings; however, if you keep a lot of fruits and vegetables on hand — fresh, frozen, canned, or dried — you can add them to many of their favorite dishes,” Longfellow said.

Some examples are pineapple on pizza, banana on a peanut butter sandwich or tortilla roll-up, spinach in a smoothie, and pureed vegetables in tomato soup,

Longfellow added.

The website fruitsandveggiesmorematters.org provides information on how to cook fruits and vegetables in a healthy way.

In the winter season, casseroles can be added to the list of comfort foods that are both warming and nourishing, Longfellow said.

“Almost any vegetable can be added to a casserole recipe depending on your family preferences. One benefit of making casseroles is that they can be prepared ahead of time and either refrigerated or kept frozen until ready to use. The leftovers also make great lunch fare,” Longfellow added.

Steuben County Purdue Extension Educator Inger Friend suggests using the crock pot to prepare meals. The ingredients can be assembled the night before, with raw meat and vegetables kept separate for food safety reasons. Put the crock pot on in the morning and the meal will be ready when you get home, Friend added.

Friend said that for every pound of meat that you plan for your family, you will need a quart of cooker space. The appliance will come with recipe ideas and preparation methods to follow which will be helpful, she added.

Friend also suggests scheduling meals See HEALTHY EATING page 5

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Most nutrition experts agree that everyone needs to eat a good amount of fruits and vegetables to supply the body with important vitamins and minerals. If you keep a lot of fruits and vegetables on hand you can add them to many favorite dishes.

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January 31, 2014

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HEALTHY EATING From page 4

using baked or steamed fish and beans as the protein source. They take less time to prepare and are nutritious, she said.

Crock Pot Roast Beef 3-4 pound beef roast 1 onion 3-4 garlic cloves, peeled and left whole 1 cup beef broth Salt and pepper to taste, optional Brown the roast in a heated skillet coated with olive oil or cooking spray. On the bottom of the crock pot, layer onion slices and garlic. Place roast on top of the vegetables. Add the broth. Cover and cook on low setting 8-9 hours.

“Planned-overs” can be shredded and used for wraps or as barbecue sandwiches.

Tasty Pork Chops 6 pork chops 1 medium onion, sliced 1 can condensed cream of celery soup ¼ cup water Salt and pepper to taste, optional Place pork chops in crock pot. Cover with onion and combined soup and water.

Cover and cook 8-10 hours on low setting.

“Planned-overs” can be combined with

a package of prepared dressing mix for a casserole supper.

Chicken Enchilada Casserole 10 soft whole wheat tortillas, torn into bite-size pieces 2 cups cooked, shredded chicken (you can use canned chicken) 2 cups shredded low-fat cheddar or Monterey Jack cheese ¼ cup chopped black olives, drained (optional) 1 (4 ounce) can diced green chilies (optional) 1 can black beans, rinsed and drained (or corn if you prefer) 3 T. butter or margarine 3 T. flour 2 cups low-sodium chicken broth 1 cup low fat sour cream or plain yogurt Southwest chipotle seasoning (optional) Preheat oven to 350 degrees. Grease a 9 by 13 baking pan. In a large bowl, combine tortilla pieces, chicken, cheese, black beans, black olives, and chilies. Pour into prepared baking pan. In a saucepan, melt the butter. Stir in flour and cook on low for one minute. Add broth and whisk until smooth. Heat over medium heat until

thick and bubbly. Remove from heat.

Stir in sour cream or plain yogurt. Pour over other ingredients in the baking pan.

You may top with additional cheese and southwest chipotle seasoning. Bake for 30-40 minutes until heated through.

Chicken and Pasta Casserole 4 cups cubed cooked chicken (you can use canned chicken) 2 cloves garlic, minced (or use 1 tsp. garlic powder) 1 teaspoon dried basil 1 teaspoon dried oregano 2 cups marinara/pasta sauce 1 (4 ounce) can mushroom pieces 1 cup of your favorite dried whole grain pasta (macaroni, rotini, or spaghetti/ lasagna noodles broken into bite-sized pieces), uncooked 1 ½ cups reduced fat shredded mozzarella cheese ¼ cup grated Parmesan cheese Preheat oven to 350 degrees. Grease a 9 by 13 baking pan. Spread the cooked chicken pieces across the bottom of the baking dish in a single layer. Sprinkle with garlic or garlic powder, basil, and oregano.

Top with mushroom pieces. Spread

uncooked pasta or pasta pieces evenly over the mushrooms. Top with the marinara sauce. Sprinkle both cheeses over the top.

Cover with foil and bake for 25 minutes.

Uncover and bake an additional 25 minutes until the casserole is heated through and bubbly.

Low-Calorie Brownies ¾ cup plain nonfat Greek yogurt ¼ cup skim milk ½ cup cocoa powder ½ cup old fashioned rolled oats, uncooked ½ cup sugar substitute that pours like sugar 1 egg 1/3 cup applesauce 1 teaspoon baking powder 1 pinch salt Preheat the oven to 400 degrees. Grease an 8-inch square baking dish. Combine all ingredients in a food processor or a blender (putting liquid in the bottom first) and blend for about one minute. Pour into prepared dish and bake for about 15 minutes. Allow to cool completely before cutting into 9 squares with about 40 calories per square.

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January 31, 2014

Salt: Simple steps reduce sodium intake

BY DENNIS NARTKER dnartker@kpcmedia.com

KENDALLVILLE — Do you reach for the salt shaker every time a plate of food is placed before you?

Do you salt your food before even tasting it?

Table salt is 40 percent sodium and 60 percent chloride. Yes, it can enhance the flavor of foods, said Parkview Noble Hospital dietitian Julia Just. Yes, it can suppress the bitterness in some foods, and add another dimension of taste. But is too much salt bad for us?

“About 75 percent of the sodium in our diets come from adding it when food is being processed or restaurant food,” she said. The six most popular foods that contribute high levels of sodium to our diet are breads and rolls, cold cuts and cured meat, pizza, poultry depending on how it’s prepared, canned soup and restaurant sandwiches, according to the American Heart Association.

Some say salt is the favorite ingredient of Americans, and many Americans have acquired a taste for a high salt diet. So what’s the problem?

Just said too much sodium in our

systems causes our bodies to retain water. This puts an extra burden on the heart and blood vessels. “In some people, this may lead to or raise high blood pressure,” she said. “People with high blood pressure are more likely to develop heart disease or have a stroke.”

Can too little salt in our diet lead to health problems? Just said it is unlikely someone would get too little salt, but there have been reports of drinking too much water during exercise.

“Because you lose sodium through sweat, drinking too much water during endurance activities such as marathons and triathlons can dilute the sodium content in your blood.”

The Institute of Medicine recommends 1,500 milligrams of sodium per day as the adequate intake for most Americans, and advises everyone to limit sodium intake to less than 2,300 milligrams per day. One teaspoon of salt contains about 2,300 milligrams of sodium. A Kentucky Fried Chicken pot pie has 2,160 milligrams of sodium.

Here are some tips for reducing sodium in your diet: • When shopping, get in the habit

of reading food labels for sodium content. Compare the listed number of calories per serving with the number of milligrams of sodium. If sodium number is greater than calorie number, avoid it.

• Always taste food before adding salt. Salt can mask the true flavor of food. It may take two to three months for senses to stop craving salt.

• Buy fresh, plain frozen or canned vegetables with no added salt.

• Use fresh poultry, lean meat and fish rather than canned or preserved.

• Use herbs and spices for seasoning.

• Cook rice, pasta and hot cereals without salt.

• Choose convenient foods lower in sodium.

• Cut back on frozen dinners, pizza, packaged mixes, canned soups and salad dressings.

• When available, buy low or reduced sodium, or no salt added versions of food.

“Decreasing one’s sodium intake will not only benefit your health, but adding herbs and spices regularly into your food provide a wide range of health benefits as well,” said Just.

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January 31, 2014

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Go gluten-free: Improve digestion, clarity, energy Wheat-eliminating diet benefits overall health

BY OCTAVIA LEHMAN olehman@kpcmedia.com

AUBURN — Changing her diet to become gluten-free was a simple choice for Anna Hartman. Nine years ago, the registered nurse from Auburn discovered her daughter had celiac disease and wanted to learn how to cook for her.

Now, Hartman and her husband have adjusted their own lifestyle to eat glutenfree, because of gluten sensitivities.

Gluten, a protein commonly found in wheat, barley and rye, gives dough its tough, elastic quality. Those with celiac diease cannot process the gluten protein

and have severe health issues.

Hartman leads a celiac disease support group at DeKalb Health once a month.

For people like Hartman, taking gluten out of her diet, helps reduce health problems. Common gluten sensitivites include digestive bloating, headaches, sinus congestion and pain, and irritable bowel syndrome, said Courtney Rinehold, a registered dietician at Rinehold Nutrition Services in Fort Wayne.

Rinehold herself changed her own eating habits in 2009 to become glutenfree.

“All my life I’ve struggled with migraines and gut issues,” Rinehold said.

After researching celiac disease and gluten intolerance, she identified with many of the symptoms.

She started simple, cutting out gluten at breakfast and lunch. Eventually, she gave up gluten during dinner. Rinehold said once she cut out gluten completely, her migraines and stomach problems went away.

Rinehold said she has a hard time Rinehold telling patients to not go gluten-free.

“It helps improve mental clarity and energy,” Rinehold said.

“People just feel so much better.” Several of her patients have been able to improve their thyroid levels with a gluten-free diet.

Rinehold also said a gluten-free diet helps curb fatigue. While people are making the switch to gluten-free, Rinehold said people should do it for the right reasons.

“If you’re just doing it try to lose weight,” Rinehold said, it’s not a good enough reason. “Do it in a healthy way and meet with a nutrition professional or dietitian.”

Rinehold cautioned that replacing junk food for gluten-free junk food will not help achieve a healthier lifestyle. While grocery stores now carry many gluten-free See GLUTEN-FREE page 8

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A gluten-free diet is a diet that excludes the protein gluten.

Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).

A gluten-free diet is used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you’ll find there are many

foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

Switching to a gluten-free diet is a big change and, like anything new, it takes some getting used to. You may initially feel deprived by the diet’s restrictions. However, try to stay positive and focus on all the foods you can eat. You may also be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods, as do restaurants.

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GLUTEN-FREE From page 7

products, Rinehold urged people to stay away from gluten-free treats.

“There are so many options for glutenfree cookies,” Rinehold said. Swapping junk food for gluten-free junk products reduces the benefits of a gluten-free diet.

For more resources on the gluten-free lifestyle, Rinehold suggested reading two popular books, “Wheat Belly,” by Dr. William Davis, and “Grain Brain,” by Dr. David Perlmutter.

Rinehold shared a simple recipe that she often shares with her patients.

Curried Chicken with Butternut Squash & Apples Serves: 4 Total Time: 45 min Prep Time: 10 min Ingredients: 4 (with skin and bone, about 2 1⁄2 lb) chicken breasts or 4 chicken thighs and 4 wings 3-4 cups butternut squash, cubed into 1-inch pieces 1 large red onion, sliced thickly 1-2 large Gala or Fuji apple, cored, cut and sliced 2 tablespoons olive oil

Gluten-free diet eliminates all forms of wheat What you can eat: vegetables, fruit, raw nuts and seeds, cheese, meat, eggs, oils, beans, potatoes What you can’t eat: pasta, bread, noodles, cookies, cakes, breakfast cereals, waffles, barley

1 tablespoon curry powder 1 teaspoon cinnamon 1 teaspoon kosher salt 1/2 teaspoon cracked black pepper Directions: Position oven racks to divide oven into thirds and heat oven to 450 degrees. Line two rimmed baking pans with foil.

Place half the chicken, vegetables and apple slices on each pan. Drizzle 1 tablespoon oil over each and then toss.

In a small bowl, mix curry powder, cinnamon, pepper, and salt. Sprinkle evenly over both pans then toss.

Roast 15-20 minutes. Toss vegetables and apple and turn chicken. Roast 15 to 20 minutes more until chicken is cooked through and vegetables are tender.

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January 31, 2014

KPC Triathlon a great way to get in shape FROM STAFF REPORTS

KENDALLVILLE — The KPC sprint-distance triathlon set for Saturday, July 19, in Bixler Lake Park in Kendallville offers fitness buffs two ways to become even healthier.

The event itself is a grueling one-day workout that will demand the most from even experienced athletes. But it’s the training period, of several months in some cases, that will help build stamina and take people to a higher level of personal fitness.

The KPC Triathalon includes a 500-meter lake swim, a 12.75-mile bike race and a 5-kilometer run.

The race is open to individuals, two and three-person teams and youth ages 15-27. The 500-meter swim is in Bixler Lake starting from the east beach. The 12.75-mile bike race includes highway straight-away and hilly park roads, and the 5-K run includes a stretch in and around the Mid-America Windmill Museum restored historic windmills before a shady and spectator-friendly finish in the park.

Because this is the fifth anniversary of the popular event, there’s plenty of history and experience available to help people prepare for the test of their athletic ability.

There are also many new features to this year’s triathalon. Special awards and drawings are being made available to help reward those athletes who take part in the races.

The KPC Triathalon is gaining a very positive reputation in the fitness community.

“Last year, our USA Triathalon referee had so many positive things to say about the race location at Bixler Lake Park, including

the quality of the bike race and the excellent volunteers,” said KPC’s Vi Wysong, who along with Nancy Sible, helps coordinate events for KPC Media Group. “He also said the race safety was the best he’s seen.”

The voice of experience carries a lot of weight for anyone needing more information on how to train for a grueling endeavor such as this one.

We’ve gathered up some important training tips from professional trainers and experienced triathletes.

“Get in open water. Do bricks. Get some proper clothing and have fun,” is how Diana Schowe of Fort Wayne summarized her training advice for those entering the event that had nearly 200 participants last year.

She is a USA Triathlon Level 1 certified coach.

“Know your limits and start slow,” said Mackenzie Gross, a SportOne athletic trainer at Eastside High School in Butler and group fitness instructor at the YMCA of Steuben County.

“Bike ride immediately after a swim.

It’s one of the hardest things to do. Practice the transitions from one part of the race to the next,” recommended Ryan Ferguson, the Cole Center Family YMCA fitness and wellness program director in Kendallville.

The race accepts up to 300 bikes.

Schowe and Ferguson recommend participants get in the open water and out of the pool as soon as possible for training for the swim.

“It’s a whole different world to be swimming with 50 other people in your way,” said Schowe. “Get a group together See TRIATHLON page 9

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Diana Schowe of Auburn emerges from the water after the first stage of the KPC Newspaper In Education Sprint Triathlon in Kendallville on July 20, 2013. Schowe won the female portion of the event for the third year in a row. People can start training for this year’s event, to be held July 19 at Bixler Lake, Kendallville, to help get in shape not only for the triathlon, but for their health.

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January 31, 2014

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TRIATHLON From page 8

CHAD KLINE

Kelly Kobelak, center, instructs a group of senior citizens in a Silver Sneakers class at the YMCA of Steuben County.

Stay in shape, be social with fitness classes

BY AMY OBERLIN aoberlin@kpcmedia.com

There are numerous clubs, gyms and fitness programs — everything from yoga at the library to hard-core weight-lifting in a gym — available in northeastern Indiana to keep in shape.

The YMCA is a nonprofit organization focused on youth development, healthy living and social responsibility. Classes are offered daily at the YMCA of Steuben County, YMCA of DeKalb County and the Cole Center Family YMCA in Noble County, which provides satellite classes at the EMS building in LaGrange County Monday through Thursday.

Cycling is a favorite. Groups of hard-working individuals gather for fast-paced early morning sessions on the stationary bikes.

The Steuben YMCA offers Cardio Circuit on Tuesday mornings at 8:15 a.m. and Cardio and Tone on Thursday mornings. Cardio Circuit is a total body workout that alternates through a series of weights and high intensity movements aimed at addressing every muscle group.

The exercises are in a series of one-minute stations with 30 seconds of rest in between.

Booked as a calorie burner, the course can be modified for various fitness levels and physical limitations. Cardio and Tone uses free weights, exercise balls, resistance bands and one’s own body weight to increase muscle tone combined with cardiovascular exercises.

The cardio classes alternate with a 9 a.m. toning course on Mondays, Wednes-

days and Fridays.

“People like those,” YMCA of Steuben County CEO Krista Miller said. “We just added another in the evening.” The evening courses include Cardio Fit and a Pilates-style toning combination.

All the area YMCAs have a full slate of fitness courses, some typical classes seen at most fitness facilities as well as some specialties.

“We have a wide variety of classes, everything from Silver Sneakers types of classes to Les Mills’ classes,” said Cole Center CEO Casey Weimer.

Mills is a retired New Zealand Olympian with a trademarked exercise program. The Kendallvile-based YMCA offers Body Pump, which uses weights, and a mixed martial arts class called Body Combat.

Toning, yoga and Zumba are also popular, said Weimer.

Zumba, founded by Beto Perez, combines Latin and other music styles with easy-to-follow choreography.

“There are a number of Zumba classes and the classes are really full,” said Bob Krafft, CEO of the DeKalb YMCA. The classes range from 45 minutes of high-energy dancing to Zumba Senior.

With the Silver Sneakers program offered through insurance companies, local YMCAs have seen a loyal contingent of older customers. Silver Sneakers classes at the Angola YMCA include not just low-impact workouts for those trying to stay limber and healthy but also mind See FITNESS page 10

and swim in a bunch. Hit, kick and swim over each other to practice how you will react to these race conditions.”

Ferguson described the swim portion of the event “as everyone for themselves.

There’s a lot a splashing and kicking.”

Schowe said swim training in open water could be fun by turning it into a game. “Play catch up like sending one person out every five seconds and have people catch each other.”

Gross cautioned about training too hard too early in the pre-race preparation.

“Muscle soreness can set in causing setbacks if your workout intensity increases too quickly.”

Schowe’s “doing bricks” training tip refers to doing two or three of the sports in one workout. “Swim then practice transition into the bike or bike then practice the transition into the run,” she said. The bricks don’t have to be long distances. If participants have a two or three-person team, train as a team after deciding who will do what event.

Clint Stickel, an East Noble High School English teacher, has started a mini-triathlon club at the high school, and the club will again have teams in the KPC sprint-distance triathlon. They start training in mid-January by running the school hallways and outside

in nearby Bixler Lake Park and swim in the Cole Center Family YMCA pool on Fridays after school.

For race clothing, the experts recommended participants get Tri shorts and tops to make the experience of racing less stressful with no worries about additional clothing or even more items in the transition areas.

A good pair of running shoes is also essential for the race. They may be more expensive but runners should make sure they have arch support and feel comfortable.

Hydration is important for pre-race training, during the race and post-race.

Proper hydration can decrease fatigue and muscle cramping.

For those new to the triathlon sport, or just wanting to refresh on key points, the KPC Triathlon offers a free clinic at the Cole Family YMCA in Kendallville, with an experienced triathlon coach, athlete and fitness trainer present. This year the clinic is scheduled for Sunday, July 13, at 3 p.m. Topics include basic rules and safety; transition, gear and bike race pointers; and nutrition and hydration.

For more information on the KPC Triathalon, or fitness tips, check out the event’s revamped website, kpctriathlon.com.

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FITNESS From page 9

games to keep the brain sharp such as the “word of the day” in which exercisers try to sleuth out a word in a method similar to the game Hangman.

There is a social benefit to working out in a group, and for many people, a YMCA or a fitness club can be a home base where they see friends and network.

For those just getting started or those looking for a more purposeful workout, area YMCAs provide individualized assessments and plans.

The Auburn-based YMCA offers ActivTrax to members. The Internet-based system keeps track of an individual’s calorie intake, nutrition and exercise. It is used by more than 400 YMCAs across the U.S. “Trainers with tablets help them get started on a program,” said Krafft. It helps people create training sessions to meet their goals.

“People are really focused more on the overall health instead of their weight,” said Miller. Members at the YMCA can receive guidance on how to lower their body mass index — which is more than just how much one weighs — and how to track their progress.

In Steuben County, Kristina Kruecke-

berg leads a month-and-a-half boot camp for those who are serious about their workouts and want to take them to a higher level.

“People are just waiting to sign up for her next class,” said Miller. The course, not recommended for beginners, includes a cross-training method with 10-minute spurts of exercise followed by toning.

Participants are evaluated at the beginning and the end of the camp.

Another specialty in Steuben County is the Pilates reformer, which provides a complete workout with a trained professional. The reformer schedule is full every day, said Miller, and caters to all fitness levels with auxiliary small group mat exercises.

“I think it is so popular because of the individualized attention,” said Miller. The Pilates reformer is great for middle-aged people who have a difficult time getting up and down from floor-based exercises, she said.

Fitness classes run the gamut, from gyms packed with Zumba dancers sweating to the beat, to small, in-depth Pilates courses. YMCAs and fitness professionals throughout the area can help people pick the workouts that are right for them.

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January 31, 2014

Diet, exercise, surgery can ‘cure’ type 2 diabetes

BY GRACE HOUSHOLDER ghousholder@kpcmedia.com

Because the U.S. has a higher obesity rate than any other developed nation, it also has the highest rate of Type 2 diabetes, which doctors generally agree is chiefly caused by obesity.

Increasingly, bariatric (weight loss) surgery is being used as a treatment for Type 2 diabetes. In some cases, it can almost be called a cure.

According to one of the diabetes reports issued by the U.S. Department of Health and Human Services, “Bariatric surgery restricts stomach size and/or leads to decreased absorption of nutrients.

These procedures can have significant health benefits, such as reversal of Type 2 diabetes or improvements in sleep apnea, but the procedures also carry substantial risks.”

Simon Dankel, a molecular biologist and a Type 2 diabetes researcher who is working with a research group at the Joslin Diabetes Center at Harvard Medical School, believes the primary cause of obesity and Type 2 diabetes is overeating refined carbohydrates — products based on white flour and sugar.

“Combining a good diet with more physical activity/exercise will not only reverse obesity and Type 2 diabetes but will also promote well-being,” he said.

If you or someone you care about feels there’s a slim chance of keeping fit, it may be because of certain common but false ideas. Here’s a look at a few myths, as well as some facts from the National Institutes of Health.

Myth: Healthy eating costs too much.

Fact: Eating better doesn’t have to cost a lot. Use canned or frozen fruits and vegetables, which may provide as many nutrients as fresh ones at lower

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cost. Rinse canned veggies before you cook them to remove extra salt. Choose fruit canned in its own juice or packed in water. Canned, dried or frozen beans, lentils and peas are healthful sources of protein that last a long time and may not cost much.

Myth: If I skip meals, I can lose weight.

Fact: Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal. For healthful snacks on the go, pack a small yogurt, whole-wheat crackers with peanut butter, or veggies with hummus.

Myth: Physical activity only counts if I can do it for a long time.

Fact: The U.S. government recommends 150 to 300 minutes of activity each week, but you don’t need to do it all at once. To benefit, you can exercise for as few as 10 minutes at a time. If you’re in a safe, well-lit area, try to walk where you’re going. Plan a game of basketball or soccer or go dancing with friends.

Learn more The “Weight-loss and Nutrition Myths” fact sheet created by the Weight-control Information Network, a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases, part of the National Institutes of Health, presents facts, offers ways to make healthy eating and physical activity part of daily life, explains the Nutrition Facts label, suggests ways to “eat the rainbow” of healthful fruits and veggies and lists smart choices for vegetarians and people with lactose intolerance.

For a free copy or more information, call 877-946-4627 or visit win.niddk.nih. gov or facebook.com/win.niddk.nih.gov.

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January 31, 2014

Health & Wellness

11

Quitting smoking takes determination New programs help people kick the habit

BY AARON ORGAN aorgan@kpcmedia.com

AUBURN — Anyone who has successfully kicked smoking can attest, it’s not easy. Smoking cessation not only takes commitment and determination, but also deep analysis and a detailed plan for success, health ofďŹ cials say.

Colleen Reynolds, a registered nurse and supervisor of DeKalb Health’s Cardiopulmonary Rehabilitation Services center, works with those who are ready to quit smoking, and readiness, she says, is vital. “It’s not easy,� said Reynolds. “When I talk to people who want to quit smoking, almost every one of them tells me, ‘Yes, I would like to quit,’ but there’s always some kind of ambivalent feelings about it. They know it’s not good for them, but they also like it for whatever reason. It makes it hard.

It is not easy to quit, but people do it. It’s not impossible to do, and the more people work at it and learn about their habit, the more likely they are to be successful.�

Reynolds said the keys to successfully quitting smoking begin with loads of preparation, setting of goals and self-understanding.

First, Reynolds said those interested in stopping should set what she calls a “quit date,� a hard date when the cigarettes get thrown out and the quit becomes real. Until that date, the person should begin preparations.

Preparations include looking at the habit of smoking and examining what the pattern is to the smoking, Reynolds said. Do cigarettes come out in a certain environment more than another? How are you feeling when you’re smoking? Reynolds suggested carrying a notepad and jotting down an explanation of how you feel with each individual cigarette. “Learning more about their habit is a really good idea, because the more they know about why they smoke, what makes them want to have a cigarette, the more likely they’re going to be able to quit,� said Reynolds.

The person should analyze prior quit attempts, Reynolds suggested, and identify what worked and what didn’t. If something worked, renew it and build off it; if it failed,

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don’t try it again.

When the quit date arrives and it’s time to quit, do so. Get rid of the triggers: the cigarettes, the ashtrays, the matches and lighters. Clean the house and the car or the work station. “Prepare the environment to be successful,� said Reynolds.

The person should also seek out support in a number of areas, Reynolds said. Let friends, family and coworkers know your plan to put down the cigarettes and ask for their support. Talk to a doctor about different quit tools such as nicotine replacement product or prescriptions. Look into formal one-on-one counseling or group support such as a tobacco cessation program (DeKalb Health offers an American Lung Association-certiďŹ ed Freedom from Smoking program). Call the Indiana Tobacco QuitLine at 800 QUIT NOW, a free service to Hoosiers interested in quitting smoking, or check out self-help information online.

Whatever helps, explore it, Reynolds said. “Everyone’s a little different in their quit technique,� she said.

Reynolds said people should include in their plans and preparations the possibility

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for relapses, and establish a plan about how to handle it. “Keeping the guard up is very important,� said Reynolds. “I’ve talked to lots and lots of people who have quit in the past, but have run into a very stressful situation and fallen back into the habit.

Once a person has quit or had some success with quitting, it’s important they keep their guard up. That’s why we think it’s important for them to understand their habits. Everyone smokes a different way and for different reasons, but when a person understands why they smoke and they get into that situation you can have your guard up against that.�

The eight-session Freedom from Smoking program at DeKalb Health is held in January, May and September. Reynolds said those interested in kicking smoking can contact her ofďŹ ce to learn about when a similar program is held in other regional locations if a program is not held at DeKalb Health at the time.

Whatever it takes, she said. “When a person is ready, it’s a good time to act,� said Reynolds. “We are all about whatever it takes; whatever a person needs to quit.�

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Health & Wellness

13

Muppets mini-makeover aims to boost kids’ health

BY THE ASSOCIATED PRESS Bert and Ernie jump rope and munch apples and carrots, and Cookie Monster has his namesake treat once a week, not every day. Can a Muppets mini-makeover improve kids’ health, too?

A three-year experiment in South America suggests it can. Now, the Sesame Street project is coming to the United States.

Already, a test run in a New York City preschool has seen results: Four-year-old Jahmeice Strowder got her mom to make cauliflower for the first time in her life. A classmate, Bryson Payne, bugged his dad for a banana every morning and more salads. A parent brought home a loaf of bread instead of Doritos.

“What we created, I believe, is a culture” of healthy eating to fight a “toxic environment” of junk food and too little exercise, said Dr. Valentin Fuster, a cardiologist at New York’s Mount Sinai Hospital.

Six years ago, he started working with Sesame Workshop, producers of television’s Sesame Street, on a project aimed at 3-to-5-year-olds.

“At that age they pay attention to everything” and habits can be changed, he said.

The need is clear: A third of U.S. children and teens are obese or overweight. Many don’t get enough exercise, and a recent study found

that kids’ fitness has declined worldwide.

They’re at high risk for heart and other problems later in life.

“The focus is younger and younger” to try to prevent this, said Dr. Stephen Daniels, a University of Colorado pediatrician and a spokesman for the American Heart Association.

The group’s annual conference in November featured Fuster’s experiment as one of the year’s top achievements in heart disease prevention.

For Sesame Street, the project offered a chance to improve the lives of young viewers and give a makeover to certain Muppets.

“While Cookie Monster is an engaging figure, we felt there was an opportunity there to really model healthy eating,” said Jorge Baxter, regional director for Latin America for Sesame Workshop.

The new message is that certain things like cookies are “something you can eat sometimes, but there are some foods that you can eat all the time,” like vegetables, he said. The healthy messages have been gradually incorporated into the television show, and its producers even made a doctor Muppet — Dr. Ruster (pronounced “Rooster”) — in Fuster’s image for the preschool project.

It launched in Colombia because U.S. schools that Fuster approached years ago were reluctant, but a wealthy family’s foundation was

See MUPPETS page 14

AP

This April 10, 2012 photo provided by Sesame Workshop shows new Muppet Dr. Ruster, center, with, from left, Grover, Rosita, Elmo, Cookie Monster, Ernie and Bert. Dr. Valentin Fuster, a cardiologist at New York’s Mount Sinai Hospital who Dr. Ruster is based on, teamed up with Sesame Street on a project to improve kids’ health, and it has shown progress in a study in Colombia. In 2014, the project is planned to launch in New York in what sponsors hope will be a first step to fight childhood obesity nationwide.

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MUPPETS From page 13

willing to sponsor the experiment in Bogota.

It involved 1,216 children and 928 parents from 14 preschools. Some were given the program and others served as a comparison group.

Kids had training on healthy habits and how the body works for an hour a day for five months using Sesame Workshop-produced videos, a board game (the “heart game”), songs, posters and activities. Parents were involved through take-home assignments and workshops that focused on overcoming barriers to good food and exercise. For example, in areas with

poor access to parks or play spaces, parents were coached to encourage kids to use stairs instead of elevators and to walk instead of taking a bus.

Children’s weight and exercise habits were measured at the start and 1 1/2 and 3 years later.

Although many moved or dropped out by the time the study ended, researchers documented a significant increase in knowledge, attitude and health habit scores among kids in the program versus the comparison group.

The proportion of children at a healthy weight increased from 62 percent at the start

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to 75 percent at three years for those in the program. Ironically, in Colombia, that mostly meant that more undernourished kids grew to reach a healthy weight.

In New York, where the program plans to launch in several early childhood and Head Start programs this spring and fall, project leaders will have to tackle under- and overweight kids.

“A lot of the kids are from low-income families, shelters,” and many have poor access to healthy foods, said Rachael Lynch, director of educational services for an Episcopal Social Services preschool, The Learning Center, in Harlem. “It’s a mecca for fast food around here. We’re trying to get them to walk past the Chinese food or pizza or McDonald’s, to go home and make something.”

Her preschool tested the Sesame Street project last summer and “it really took off” with kids and parents, she said.

“They love it. The kids relate, I can’t stress it enough,” to the Sesame Street characters, she said.

The program had kids work in a nearby community garden one day a week to learn about growing vegetables. They had a “mystery food box” to reach inside, feel and guess the contents, then use what they found to make a healthy snack such as smoothies, fruit salads, microwaved baked apples and apple dip.

Children took home a “weekend update” to list and draw pictures of what they ate. Parents were asked to sign it to encourage an adult focus on healthy meals.

Kateshia Strowder said the program had a big impact on her and her daughter, Jahmeice.

“We’d be in the grocery store and she would name every vegetable. It’s amazing. Brussels sprouts — she likes it. Cabbage — she likes it,” Strowder said. “I’m not a vegetable eater, to be honest. But I had to learn to do those things for her.”

Donte Payne said the same for his son, Bryson, a 4-year-old who also was in the Harlem program.

“It made him more interested in eating more healthy things,” Payne said. “He became very interested in salads. He loves salad now.”

In Colombia, the program is now expanding to about 20,000 children, and in Spain, a project is starting in Madrid. In New York, a foundation Fuster runs at Mount Sinai will sponsor the U.S. launch, aided by private donors.

Dr. Jaime Cespedes, a pediatric and heart specialist who helped lead the project in Colombia believes it will succeed wherever it is tried.

“Sesame knows kids, knows media and how to communicate the messages,” he said. “When you get the kids to deliver the message to the family, change will come.”

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January 31, 2014

Health & Wellness

15

Food industry cuts calories four-fold over pledge WASHINGTON (AP) — Some of the nation’s largest food companies have cut daily calorie counts by an average of 78 per person, a new study says, more than four times the amount the industry pledged to slash by next year.

The study sponsored by the Robert Wood Johnson Foundation found that between 2007 and 2012, the estimated total cut in food product calories from a group of 16 major food companies was in the range of 6.4 trillion.

Seventy-eight calories would be about the same as an average cookie or a medium apple, and the federal government estimates an average daily diet at around 2,000 calories. The study said the calories cut averaged out to 78 calories per day for the entire U.S. population.

The 2010 pledge taken by the companies — including General Mills Inc., Campbell Soup Co., ConAgra Foods Inc., Kraft Foods Inc., Kellogg Co., Coca-Cola Co., PepsiCo Inc. and Hershey Co. — was to cut 1 trillion calories by 2012 and 1.5 trillion calories by 2015.

The Robert Wood Johnson Foundation signed on to hold the companies accountable, and that group hired researchers at the University of North Carolina at Chapel Hill to painstakingly count the calories in almost every single packaged item in the grocery store. To do that, the UNC researchers used the store-based scanner data of hundreds of thousands of foods,

commercial databases and nutrition facts panels to calculate exactly how many calories the companies were selling.

The researchers aren’t yet releasing the entire study, but they said Thursday that the companies have exceeded their own goals by a wide margin.

Dr. James Marks, director of the Health Group at the Robert Wood Johnson Foundation, said the group is pleased with the results but the companies “must sustain that reduction, as they’ve pledged to do, and other food companies should follow their lead.”

The Robert Wood Johnson Foundation is a nonpartisan philanthropic and research organization that works to improve the nation’s health.

Even though the companies that made the commitment represent most of the nation’s most well-known food companies, they sold only a little more than a third of all packaged foods and beverages at the beginning of the study. Missing are many off-label brands sold under the names of retailers, and it’s unknown whether those products have changed.

It is also unclear how the reduction in calories translates into consumers’ diets. When the companies made the pledge in 2010, they said one way they would try and reduce calories would be to change portion sizes in an attempt to persuade consumers to eat less. The

companies also said that they would develop new lower-calorie options and change existing products so they have fewer calories.

Evidence of those efforts are visible on any grocery store shelf. Many products now come in lower calorie versions, are baked instead of fried, or sold in miniature as well as larger versions.

Marks says he believes that companies’ efforts to package smaller servings — 100 calorie packs of popular snacks, for example — and smaller cans of sugary drinks may have contributed to the reduction in calories. He says the main contributors most likely were the public’s increasing willingness to buy healthier foods and companies responding to those consumers.

The companies involved are all part of an industry coalition of food businesses called the Healthy Weight Commitment Foundation that has organized to help reduce obesity. The foundation pledged to reduce the calories as part of an agreement with a group of nonprofit organizations and made the 2010 announcement as part of first lady Michelle Obama’s Let’s Move campaign to combat childhood obesity.

To meet the commitment, the companies took a variety of approaches. In a statement Thursday, Coca-Cola said it had introduced more than 100 no-calorie and low-calorie beverages in the last seven years and had

introduced mini-cans of many of its products.

Kraft said it had changed recipes to lower sugars in Capri Sun juice drinks and Kraft barbecue sauce.

Lisa Gable of the Healthy Weight Commitment Foundation says the study’s findings “exceeded our expectations.”

She said the companies achieved the goal by coming together and also competing to make new lower-calorie foods. Market studies have shown that many of the healthier foods have outperformed other products, she said.

“This is a very significant shift in the marketplace,” Gable said.

Nutrition advocate Margo Wootan of the Center for Science in the Public Interest agrees that there has been a shift, but she says it is too soon to know how much credit the food companies can take.

“It’s hard to know how much of this is due to proactive efforts by the food and beverage industry as opposed to heightened concern by the American public about obesity and nutrition,” Wootan said. Also, she noted that food sales were down in general as the economy stumbled, and that could be a factor in the lower numbers as well.

Still, she said the 78 calorie drop is good news.

“From a public health standpoint that’s meaningful,” she said.

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