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Healthy Living

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Healthy Living

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April 27, 2019

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April 27, 2019

Being happy when skies are gray BY MEGAN KNOWLES


With the return of sunny skies, warmer weather and nature budding back into life, spring can generally be a cheerier time of year. However, there are still days when the skies are cold and gloomy, and we need to do a little extra to give our moods a boost. One mood booster is exercise. “I truly believe that mind, body and soul, it all integrates, and if we’re not tending to our body it’s hard to flourish in other areas,” Lisa Bartelheim, licensed mental health therapist at Cameron Community Memorial Hospital, said. A medium- or high-intensity workout for 30 minutes can be a “quick pick-me-up,” according to an article from Harvard Medical School, while regular lower-intensity workouts can help sustain better moods. For those who don’t want to or can’t get out to exercise, there are plenty of in-home options — something as simple as turning on our favorite music and dancing can lift our spirits, Parkview Health licensed clinical therapist Glenis Sundberg said. Other simple exercises include yoga, tai chi and qigong “which is more of a Chinese type of practice where there’s movement and also you work with your energy. It’s very powerful and I also think its very therapeutic,” Bartelheim said. She’s also a fan of qoya, or free-flow mindfulness dance. Guided versions of all of these can be found on YouTube, she added. These exercises also include another mood booster: meditation and mindfulness. Sundberg and fellow Parkview Health licensed clinical therapist Sephora Lortie said they often do mindfulness exercises with color and aromatherapy. “Color has a wonderful effect on our mood,” Sundberg said. “One (exercise) that is very, very simple: Let’s say you ask a person, what is your favorite color? And they say yellow, and then we use a lemon and they cut the lemon and they smell it,

so they are activating not only the color but also that sense of smell and that’s a wonderful experience, and that’s part of being mindful.” There are many scents that can have a positive effect on a person’s mood, Sundberg said. “Certain smells can give you energy, certain smells can (make you) feel more calm, there are lots and lots of studies and wonderful benefits when it comes to aromatherapy,” she said. Parkview Health even has inhalers for group activities with peppermint, orange and lavender scents, Lortie said. Mindfulness can also help people think about people and situations differently. Sundberg gave the example of a drive to work and encouraged people to take time to enjoy the blue sky or to think about the benefits of rain on a cloudy day “to appreciate things.” “Having that mindset, we’re more able to recognize the good in situations where normally we might think otherwise,” Bartelheim said. “It’s like training our brain to think differently. It’s important to do that continually so our brain is more wired that way.” Another mood booster is socializing. Talking with others or volunteering can reduce loneliness and allow us to focus on others, which “can move you off a preoccupation with self-defeating thoughts,” Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School, said in the article. Finally, spending time doing something we care about can go a long way in boosting mood. All three therapists recommended creative activities including painting, doing crafts, writing, poetry, journaling, reading and listening to music. “That gets us out of our left brain and we’re not constantly thinking about certain worries we might have because our imagination and creative side is starting to play a bigger picture when we are working in those areas,” Bartelheim said.

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Healthy Living



Talking with others or volunteering can reduce loneliness, allow us to focus on others and help boost mood.


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April 27, 2019

Seasonal changes can affect mental health BY MEGAN KNOWLES


The weather is warmer, the sun is shining more and people are in better spirits during the springtime — or at least it seems. “Counseling people throughout the various seasons I notice more of a depressed affect when I’m seeing people in the winter time,” Lisa Bartelheim, licensed mental health therapist at Cameron Community Memorial Hospital, said. The lack of sunshine during the wintertime has an effect on mood, she said. “When we’re exposed to less sunlight our body produces more melatonin, which is the hormone that makes you feel sleepy,” Bartelheim said. “(At the same time) your brain is producing lower levels of serotonin, which is a neurotransmitter that affects mood, appetite and sleep.” For those with seasonal affected disorder or other types of mental health disorders, this change can make their condition more difficult, she said. “I feel like a lot of times people will minimize seasonal affective disorder and might kind of brush it off as the wintertime blues but it can really be a challenge for people,” Bartelheim said.

Not only does the colder weather affect our hormones, it also affects our desires and abilities to take the best care of ourselves, she said. “The lack of daylight, the cold, it makes people kind of just want to stay inside and not be active. This impacts our appetite and so then we’re not maybe eating the best, so there’s a lot we might not be tending to because of the weather and that kind of keeps people feeling down,” Bartelheim said. While the change in spring weather may be a welcome sign for some, it is not for all. In fact, suicide rates in the United States have consistently peaked in the spring and fall, according to the Centers for Disease Control and Prevention. Experts aren’t exactly sure why this phenomenon happens. One factor might be that an increase in melatonin gives people enough energy to sometimes act on suicidal thoughts, Parkview Health clinical therapist Sephora Lortie said. A reduction in social help may also play a role, she said. “We also see there’s a reduction in support because some of the support systems people have in place are now on vacation or doing more activities so that support isn’t in place,”


Inside and


For many people, the increase in sunshine coupled with the sensory experience of spring — seeing the blue sky and smelling flowers and fresh grass — makes them feel better.

Lortie said. An increase in pollen may even play a role. “The research talks about an increase in pollen and inflammation and usually it tends to make people a little more aggressive. … We’re not sure 100% but that’s something the research was talking about,” Parkview Health


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clinical therapist Glenis Sundberg said. For many people, however, the increase in sunshine coupled with the sensory experience of spring — seeing the blue sky and smelling flowers and fresh grass — does make them feel better, Sundberg said. “We do feel much, much better when the seasons change,” she said.

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April 27, 2019

Healthy Living

Spring offers bountiful produce

STAFF REPORTS The return of warmer weather also brings with it a bounty of spring produce. According to Saveur and Cooking Light magazines’ websites, here are some of the goodies gardeners and grocery shoppers can look forward to in the near future: • Artichokes • Apricots • Arugula • Asparagus • Beets • Bok choy • Carrots • Fava beans • Garlic • Herbs • Leeks • Salad greens • Morels • Onions • Peas • Potatoes • Radishes • Ramps • Rhubarb • Scallions • Spinach • Strawberries • Sweet cherries Not sure what to do with these offerings? Purdue Extension’s FoodLink website (https://extension.purdue.edu/ foodlink/recipes.php) offers several options that combine different types of spring produce.

Roasted Herbed Artichokes with Leeks

Ingredients 6 medium to large artichokes 1/3 cup lemon juice or white wine vinegar (divided) 1/4 teaspoon salt

3 tablespoons olive oil (divided) 2 medium leeks (trimmed, cleaned, and sliced) 1/2 cup fresh basil (chopped) 1/2 cup fresh mint (chopped) 1/2 cup fresh Italian parsley (chopped) 1/4 teaspoon salt 1/2 teaspoon black pepper Directions 1. Rinse artichokes. Trim off and discard the ends of the stems and the top third of petals. Cut stems off at base, and set aside. 2. Stand artichokes in large pot stem side down. Add water to fill pot almost halfway. 3. Add reserved stems, 3 tablespoons of the vinegar, and 1/4 teaspoon salt to the pot. 4. Bring water to a boil, then cover. Simmer until a petal pulls out easily (about 30-35 minutes). 5. Drain water (being sure to keep cooked stems) and allow to cool slightly. 6. Chop cooked stems, and set aside. 7. Heat oven to 425°F. 8. Heat 2 tablespppons of the olive oil in a large skillet over medium-high heat. Add leeks and cook until tender (about 7 minutes). 9. Remove from heat. Stir in chopped artichoke stems, herbs, salt and pepper. 10. Use a spoon to remove and discard fuzzy center of artichokes. 11. Sprinkle remaining vinegar into center of artichokes. Divide leek-herb mixture among artichoke cups. 12. Stand in 9x9-inch pan or baking dish. Brush with 1 tablespoon olive oil. Bake 10 minutes. 13. To eat, pull off outer petals and dip bases into herb mixture in center of artichokes, then cut the heart into bite-sized pieces.

Grilled Asparagus and Shrimp Quinoa Salad with Lemon Vinaigrette

Ingredients For the vinaigrette 1 teaspoon grated lemon peel (optional) 3 tablespoons fresh or bottled lemon juice 3 tablespoons olive oil 1 teaspoon Dijon mustard 1/2 teaspoon dried thyme leaves 1/2 teaspoon ground black pepper For the salad 2 cups fresh asparagus (cut large spears into 1-inch pieces) 1/2 yellow or red sweet pepper (cut into 1/2-inch pieces) 1 clove garlic (minced) 1 14-ounce can quartered artichoke hearts (drained) 12 ounces fresh or frozen large raw shrimp (peeled and deveined) 1 1/2 cups dry quinoa (cooked according to package directions) Directions 1. Place all the vinaigrette ingredients in a small bowl and whisk. Set aside. 2. Cut vegetables. 3. Heat grill and grilling tray. 4. Place vegetables and shrimp in a large bowl. Add about 1/3 of the vinaigrette to the bowl (about 3 tablespoons) and toss. 5. Spread shrimp-vegetable mixture over hot grilling tray. 6. Grill, turning shrimp and vegetables, until the flesh of the shrimp is opaque color (about 5-6 minutes). Remove from grill. 7. Serve grill mixture over cooked quinoa, and drizzle with remaining vinaigrette.

Oven-roasted Radishes with Peas Ingredients 1 bunch radishes (approximately 10 radishes — washed, trimmed and cut

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into quarters) 2 teaspoons vegetable oil 1⁄4 teaspoon salt 1⁄4 teaspoon pepper 1 cup peas (fresh, thawed from frozen, or canned and then drained) 1 tablespoon lemon juice 1 teaspoon dried dill (optional) Directions 1. Heat oven to 450°F. 2. In a rimmed baking sheet, mix radishes with oil, salt and pepper. 3. Place baking sheet in oven and roast for 10 minutes. 4. Remove baking sheet from oven, and sprinkle peas over the radish mixture. Return the baking sheet to the oven and roast just until peas are heated through. 5. Remove from oven and sprinkle with lemon juice and (if desired) dill. 6. Refrigerate leftovers within 2 hours.

Beet and Spinach Couscous

Ingredients 1 tablespoon olive oil 2 tablespoons shallots (chopped) 1 cup couscous (uncooked) 1 1/2 cups fresh beets (sliced) 1/4 teaspoon salt 1 cup spinach leaves Directions 1. Heat olive oil in a skillet over mediumhigh heat. 2. Add chopped shallots and sliced beets and cook for about 5 minutes. 3. Stir in couscous and cook for another minute. 4. Add water and salt. Bring the water to a simmer, cover, and let simmer until the couscous are tender (about 10 minutes). 5. Remove from heat and stir in spinach. Stir gently until the spinach wilts. 6. Serve warm.

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Healthy Living

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April 27, 2019

Spring cleaning offers opportunities to exercise STAFF REPORTS Spring cleaning can yield more results than a sparkling and organized house and tidy manicured yard. In its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services recommends that adults should move more and sit less throughout the day and that some physical activity is better than none. “Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits,” an executive summary of the guidelines noted. The guidelines for adults allow for counting short bursts of exercise and activity, such as housework, into the recommended weekly total of 150 minutes. A report by Harvard Medical School’s Harvard Health Publishing compared calories burned in 30 minutes for people of three different weights. The report said heavy cleaning, such as washing a car or washing widows, burns 135 calories in 30 minutes for a person weighing 125 pounds. For a person weighing 155 pounds, the

number of calories burned increases to 167 and to 200 calories for a 185-pound person. Moving household furniture for 30 minutes burns 180 calories in a 125-pound person, 223 calories for a 155-pound person and 266 calories for a person weighing 185 pounds, the report stated. The effect of carrying out home repair activities also was noted. Cleaning rain gutters for 30 minutes burns 150 calories in a 125-pound person, 186 calories in a 155-pound person and 222 calories in a 185-pound person. The National Gardening Association discusses the benefits of gardening as exercise on its website, garden.org. The association notes that gardening uses all the major muscle groups, increases flexibility and strengthens joints. According to National Gardening Association, experts advise combining moderate activity such as gardening with a program of regular aerobic exercise such as climbing stairs, cycling, jogging or swimming. Many gardening chores burn fat

and garden work can be turned into garden exercise. Jeff Restuccio, author of Fitness the Dynamic Gardening, recommends simple techniques such as bending your knees while raking or placing a crate that requires you to step up and down as you move from one flower bed to the next. He recommends exaggerating movements to achieve maximum range of motion and changing gardening stances in order to use different muscles. The National Gardening Association offers tips to maximize the health benefits of gardening. These include: • Use a push mower instead of a rider. If a lawn is too big to cut without a rider, the association suggests setting aside a portion for a push mower. • Plan a daily gardening activity. • Vary your activities. Break up strenuous chores with more moderate and enjoyable activities. • Digging and shoveling burn 250 to 350 calories per half-hour. • Make a compost pile. Turning compost burns 250 to 300 calories per half-hour.


Spring cleaning can yield more results than a sparkling and organized house and tidy manicured yard.


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April 27, 2019

Healthy Living


Seniors’ senses of smell and taste change with age BY METRO CREATIVE CONNECTION Loss of hearing or diminishing vision are widely associated with aging. But one’s senses of smell and taste may diminish with aging as well. The senses of taste and smell work in concert. The sense of smell is vital to personal health, not only because inhaling pleasant aromas can provide comfort and stress relief through aromatherapy and help trigger important memories, but also because smell enables a person to detect the dangers of smoke, gas, spoiled food and more. The National Institute on Aging says that, as a person gets older, his or her sense of smell may fade, and that will also affect taste. The Mayo Clinic says some loss of taste and smell is natural and can begin as early as age 60. Adults have about 9,000 taste buds sensing sweet, salty, sour, bitter and umami flavors, or those corresponding to the flavor of glutamates. Many tastes are linked to

odors that begin at the nerve endings in the lining of the nose. Medline says the number of taste buds decreases as one ages, and that remaining taste buds may begin to shrink. Sensitivity to the five tastes also begins to decline. This can make it more difficult to distinguish between flavors. Similarly, especially after age 70, smell can diminish due to a loss of nerve endings and less mucus in the nose. With the combination of the reduction of these important sensory nerves in the nose and on the tongue, loss of smell and taste can greatly affect daily life. Changes in these senses can contribute to feelings of depression, diminish one’s enjoyment of food and cause harmful conditions, such as extreme weight loss from disinterest in food to problems associated with overusing salt or sugar. Although aging is often to blame, loss of smell and taste also may be tied to

early symptoms of Parkinson’s disease or Alzheimer’s disease. Cancer treatments, medications, lack of saliva, colds, flu and other factors may contribute to sensory loss. Changing medications or treatments may help. It’s important to bring up diminished flavors or smells with a doctor to rule out something more serious and to determine what might help restore pleasure from smells and flavors. An otolaryngologist, or a doctor who specializes in diseases of the ears, nose and throat, may be able to help fix the problem, though some people may be referred to a neurologist or another specialist. Continuing to use one’s sense of smell and taste by cooking, gardening, trying new flavors and experimenting with different aromas may help slow down the decline these senses. Although age-related loss of taste and smell cannot be reversed, some such cases may be treatable.


Loss of hearing or diminishing vision are widely associated with aging. But one’s senses of smell and taste may diminish with aging as well.

4 simple hacks to beat seasonal allergies STATEPOINT Allergies are the sixth leading cause of chronic illness in the U.S. and more than 50 million Americans suffer from them each year, according to the Centers for Disease Control and Prevention. When it comes to spring allergies, you don’t need to anticipate the season with dread. There are steps you can take to proactively dodge allergens and mitigate debilitating symptoms, according to the experts at AccuWeather.

Change your routine

Are you a morning bather? Experts say that if you suffer from outdoor allergies, you would be wise to switch to evening showers. This will rid your hair and skin of pollen,

so you don’t bring it to bed with you. No matter what time of day you shampoo and scrub, you’ll want to wash your linens in hot water to remove as much pollen as possible.

Stay in-the-know

From dry winds blowing tree pollen into the air, to wet, rainy days causing dust mites and mold to thrive, weather has a huge impact on the spread of allergens and, subsequently, the way you feel, say experts. “Spring allergies are driven by trees and grass pollen, and different people will have their own reactions. If you do suffer from spring allergens, a cold front passing through can bring some relief,” says Alan Reppert, AccuWeather senior meteorologist. “But even when the weather seems quiet,

allergens can be present and contribute to illness. For example, when rain begins and washes pollen out of the air, mold spores can climb and cause allergy problems.” Get relevant information about weather so you can avoid the worst of it, or make necessary preparations when you can’t. AccuWeather offers a daily allergy index, which is available on AccuWeather.com and on the free AccuWeather app.

Protect indoor air

Fresh air may sound appealing, but opening your car and home’s windows is a fast-track to a high pollen count indoors. For a breeze, stick to air conditioning, as fans can kick up dust and pollen into the air.

Consider your wardrobe

For those times when you must be out and about on high-pollen count days, wear a wide-brimmed hat and sunglasses to protect yourself. A scarf or mask over your mouth and nose can be useful when symptoms are severe. When you get home, be sure to remove outerwear, including shoes, in your mud room or foyer so you don’t track allergens throughout the house, particularly in areas where you sleep and spend the most time. This spring, don’t let sniffles, sneezing and wheezing get the best of you. For a more comfortable season, check the weather often and take proper precautions.

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