Healthy Resolutions

2015

HEALTHY

r e s o l u t i o n s Fight dementia through

healthy living 9 ways to

eat better now

This year, resolve to be

more selfish Fun with a side of exercise:

Try mountain biking Published by the Perham Focus

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Healthy Resolutions 2015

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Healthy Resolutions 2015

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Why I’m resolving to be more selfish this year And why you should, too — Elizabeth Huwe — ehuwe@perhamfocus.com

“So what are your resolutions this year?”

It’s a question I hear from a fair number of friends and family members every January, but one I have seldom taken seriously.

Why? Because hardly anyone I know, myself included, has made a resolution that lasted beyond February.

I think I was in fourth grade when the discussion of resolutions came up for the first time. I thought it was silly, but went along with it.

Who really has resolutions to make at that age anyway? I think that was when I decided I was going to train the family dog, Hunter, to be a “show dog.”

Hunter wasn’t too thrilled with that plan. She had the patience of a saint, but it didn’t take long before she would dash in the other direction once she spotted me holding a leash. So… there went that resolution.

In December, I started wondering what resolutions I should make for 2015. This time, I was able to come up with what I thought was an ambitious, although unoriginal, list: -Eat healthier, fresh foods instead of junk.

-Actually use my Perham Area Community Center membership, three times a week.

-Get 6 to 7 hours of sleep a night.

-Try three new activities or hobbies.

-Reduce my stress levels.

That was also the exact moment when I started to talk myself out of following through with any of those resolutions with one excuse: I haven’t got the time.

“Well, maybe I should just resolve to be more selfish and take the time for me.”

I thought of it as an internal joke, at first.

Hah! Isn’t that a hoot? Uhhhmmm… wait. Actually, no, that doesn’t sound so ridiculous after all.

A part of my mind rebelled against the idea, thinking back to elementary school, chiding that, “Selfish is bad.”

Selfishness even sounds bad in the dictionary: “lacking consideration for others; concerned chiefly with one’s own personal profit or pleasure.”

Then again, there are other select times when putting yourself first is advised – like if you would need to put on an oxygen mask in an airplane.

It also seems like new studies that recommend making “healthier” choices come out all the time; so, maybe the ben-

efits of enabling changes would cancel out the nagging voice in my head.

I decided to get some professional input on my conundrum: Could it be good for me to be more “selfish,” in order to enable myself to make healthier choices?

“Yes,” said Dr. Andrea Westby, who practices family medicine at the Perham Health Clinic. “When it comes to selfcare, absolutely.”

“One of the things we have the hardest time doing, is convincing people of the value of self-care and really making those good choices… that being ‘selfish’ and taking the time and doing what you need to do,” she said.

“When I ask people, ‘How is it going?’ I think the most common answer is, ‘Busy,’” said Westby. “I think that is so interesting, because I think we’ve created that busyness for ourselves, and as a result, we can actually get rid of some of that.”

Not only are there benefits to making healthy life choices, Westby said, but there can also be very real downfalls to neglecting those aspects of a healthy lifestyle.

For example, while a person is under physical or emo-

tional stress, their body produces hormones called catecholamines (such as adrenalin).

“Elevated levels of catecholamines can lead to increased cardiovascular risks for heart attack; it can lead to strokes,” Westby said. “It can actually lead to something called ‘broken heart syndrome,’ or ‘takotsubo cardiomyopathy,’ which is stress-related poor heart function. It is actually heart failure caused specifically from stress itself, and it can be fatal if left untreated.”

OK, that’s enough to convince me to work on the stress reduction. But how?

Westby said one of the best changes to work on is getting the recommended amount of exercise: 150 minutes per week, at moderate intensity.

“Meaning that you could hold a conversation, but you couldn’t sing if you tried,” she explained. “Actually, we’ve seen really big health benefits from just that moderate intensity.”

She said activity not only improves cardiovascular health, but can also boost energy, make it easier to sleep at night and reduce stress.

On the dietary side, Westby recommended getting into a habit of planning meals in advance and choosing one afternoon or evening to prepare ingredients for the next week.

“It greatly reduces the chance that you’ll order a pizza on your way home from work,” she added with a laugh.

Alright, so from the physical health perspective, being a little bit “selfish” got a thumbs-up. What about a different perspective?

Sue Sailer, the director of social services at Perham Health and Perham Living, answered the question with another query: “Is it self-preservation, or being selfish?”

“I think we have to pull back, because I think we come from a tradition that you give and give and give… That you should not be thinking of yourself,” Sailer said. “But you need to think of that balance.

And so, I’ve decided to follow through on my joke of a resolution, to be more “selfish.” To free up the time and energy to put myself first when it counts.

It doesn’t mean always doing what I want, when I want, for the simple reason that I want to do it. It’s working toward a goal, and I can branch out again after I get there. Who knows? Maybe I can train a show dog again.

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Healthy Resolutions 2015

Get outside and exercise!

Perham family takes up the sport of mountain biking — Jason Groth — jgroth@perhamfocus.com

A local mountain biking family has turned their hobby into a competition.

Ben Olson, along with his wife and their two sons, recently started competing in the annual Minnesota Mountain Bike Series, which features a handful of races throughout the state. Last season, Olson recorded a series championship win with a first place finish in the Whiskey Parts Company Sport class.

“It is held at 10-11 different venues across the state,” Olson said of the Minnesota Mountain Bike Series. “The races are typically held at a downhill ski venue like Buck Hill (in Burnsville). It’s a good place for them to be held.”

The series has several different race divisions and classes, making it an activity for the whole family. People can compete in different classes based on their competition level.

“There is fun to be had for all ages and all fitness levels,” Olson said. “You get some people that are in their first year on mountain bikes out racing and you have guys that have been racing for years competitively.”

Olson got his start by biking every Wednesday night at Black’s Grove Biking and Skiing outside of Wadena. Olson said a couple of the riders he met there had been in the series for years, and they sparked Olson’s interest.

He started racing during the 2013 season, taking part in just a couple of races in the series. He followed that up by competing at the Sport level in 2014, and raced the whole circuit.

Competitors accrue points during the season, working toward a points championship in each division. Each competition level has age group divisions within it. Olson finished second in his age group, and first overall in the Sport division.

The series brings about different challenges at each race “It’s very fun. Every location is different with the way the trail flows, the type of climbing that is involved,” Olson said.

“You may have some that are faster, more flowing trails and then you might have one that requires more climbing skills.

You might find one race that certain people are better at than another type. It’s very fun to see all the different types of courses throughout the state.”

One of Olson’s favorite things about mountain biking is that it brings him out into nature.

“I grew up riding on four-wheelers and snowmobiles, and this was a way to get back into the woods,” he said. “Riding a mountain bike, you feel that you are going a lot faster than you probably are because the trails are so narrow.”

Photo courtesy of Todd Bauer at tmbimages.com

Perham native Ben Olson stays ahead of the competition during a Minnesota Mountain Bike Series race at Maplelag Resort in Callaway, Minn.

Mountain biking has gotten Olson into running, as well, so he can stay in shape during the off-season. He also cross-country skis in the winter. It’s turned into a family activity, too: Olson’s wife, Heidi, and their two sons, Jake and Marc, also compete in the series now.

“It’s great. A lot of the races are Saturday or Sunday and we will head out the night before and set up our area,” Olson said. “We will do a pre-ride to learn the course. I get to be doing something that is a major passion of mine. When you can do it with your family, it makes it even better.”

Olson said his two kids received two new bikes for Christmas because they want to continue with the hobby.

“They have shown that they want to take it to the next level,” Olson said. “I plan on moving up to one of the next categories above the Sport division to challenge myself some more. How long it will last, we will see. It is a life-long sport and we could be doing this for another 40 years.”

Olson said mountain bikers are a close-knit community, and he’s made a lot of new friends through competing in the Minnesota Mountain Bike Series.

“This last year in itself has been a big highlight. Being able to win the Sport division was fun,” Olson said. “Also, just to see the same guys week in and week out at the different places you are racing against... and the post-race conversations are highlights, as well.”

Olson said there are many great places to ride in the area.

He mentioned trails around Perham, and Detroit Mountain in Detroit Lakes, as well as Maplelag, in Callaway, which had one of the first mountain bike courses in the state.

“There isn’t a day that goes by that I don’t think about mountain biking,” Olson said. “It wasn’t that way three or four years ago. Then I made a trip to Montana to visit some friends; they showed me this mountain bike, and I said I needed to get one. I started biking with this local group, and it’s taken off from there.”

That “local group” is a group of mountain bikers who meet at Black’s Grove every Wednesday night during the spring and summer months. The group welcomes mountain bikers of all skill levels. For more information, visit www. blacksgrove.com.

Healthy Resolutions 2015

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Don’t let ‘turista’ ruin your winter getaway You’re on a picturesque beach soaking up the sun and enjoying a few cocktails on your sunshine vacation, enjoying your distance from the icy Minnesota winter, when suddenly you feel a series of all-too-familiar grumbles in your stomach. The next thing you know, you’re on a mad dash to the nearest restroom with none in sight.

Welcome to the wonderful world of traveler’s diarrhea, otherwise known as “turista.”

Defined as three or more unformed stools passed by a traveler in 24 hours, traveler’s diarrhea is by far the most common health problem affecting vacationers. Although it is very rarely life-threatening, traveler’s diarrhea is extremely unpleasant and can ruin part of your trip. The main cause of this gastrointestinal infection, according to dietician-nutritionist Annie Jolicoeur, is consuming water or food that is contaminated with bacteria.

“It is important to understand that the stress of traveling, time changes, fatigue, and the disruption of your normal eating habits can also cause diarrhea,” explains Jolicoeur.

Unfortunately, 30 to 50 percent of travelers experience this problem every year.

Destinations that feature a warm, humid climate, such as South America, Mexico, the Middle East, Asia, and Africa, represent the worst danger spots.

The vast majority of travelers live in fear of contracting traveler’s diarrhea, so here are Jolicoeur’s suggestions for avoiding the unpleasant occurrence.

-Start taking probiotics at least a week before you leave for vacation, and continue to take them throughout your trip. By starting before your trip, you are preparing your digestive system to increase its resistance to foreign bacteria.

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-Only drink beverages from sealed bottles. If it is not possible to do this, it is important to boil water before drinking it, or drink hot tea and coffee. Also, don’t forget to boil water to be used for brushing your teeth.

-Do not put ice cubes in your drink.

-Only eat fruits that have been peeled.

-Only eat vegetables that have been cooked and are still hot. Stay away from raw vegetables and salads.

-Do not eat raw or undercooked meats, seafood, or fish.

-Avoid non-pasteurized dairy products.

-Do not buy food or beverages on the street.

-Wash your hands thoroughly before eating. Antiseptic gels are possible alternatives.

By following these tips, you can rest assured that your trip will be free of stomach grumblings and unpleasant experiences.

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Healthy Resolutions 2015

Healthy living can help fight dementia Many people are apprehensive about getting older because of the fear of losing their faculties. Individuals may worry that dementia could rob them of precious memories and make daily living more difficult.

Many factors can contribute to the onset of dementia, and recent research notes those factors include heart disease, strokes and other serious health conditions that affect the circulatory system. But other seemingly harmless conditions can play a role, too. Maintaining a healthy lifestyle could help seniors fend off dementia.

Researchers in Canada studied data on more than 7,000 survey participants who answered questions of overall health. While circulatory diseases did correlate high with dementia onset, researchers discovered additional conditions, including arthritis, sinus infections, incontinence, and poor hearing, also played a role.

The correlation between circulatory issues and brain function may be obvious, but researchers aren’t exactly sure why minor health infractions could contribute to senility. Some suggest that people with the

Maintaining overall health is one way seniors might stave off the onset of dementias, including Alzheimer’s disease.

burden of health problems may not be able to successfully thwart deterioration of the brain that comes with dementias, including Alzheimer’s disease.

The World Alzheimer Report states that more than 35 million people around the world are living with Alzheimer’s disease and other types of dementia. These are

largely brain-destroying illnesses that have no cure. But adults might be able to prevent or delay dementia’s onset. Placing a greater emphasis on overall health may help.

According to Dr. Kenneth Rockwood, M.D., a professor of geriatric medicine and neurology at Dalhousie University, in Halifax, Nova Scotia, who participated in the de-

mentia study, published in July 2011 in the journal Neurology, “the best thing people can do to stay physically healthy – and thus maintain their brains, too – is to exercise.”

Other things that can be done include adopting a healthy, balanced diet and keeping the brain active as much as possible.

Here are ways to do that: -Seniors can participate in low-impact exercises that promote muscle strength and flexibility. Water exercises are very good because they don’t place strain on the joints.

Stretching routines, like yoga or tai chi, are also effective. Exercise plans should be discussed with a health care provider prior to starting.

-Work with a nutritionist to develop a healthy eating plan. A healthy diet is essential to keep many diseases at bay, including diabetes, obesity, heart disease, and even to help maintain proper digestion.

-Keep the brain active by engaging in puzzles, like crosswords or sudoku. Reading is a way to stimulate vocabulary and also keep the brain sharp. Interact with people on a daily basis and engage in conversation.

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Healthy Resolutions 2015

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Healthy Resolutions 2015

Easy and healthy apple snacks Crunchy apple slices

Core, cut and slice 2 apples, crush 1/2 cup of your favorite cereal (like Chex or Rice Krispies), mix 1 teaspoon packed brown sugar and 2 tablespoons peanut butter together. Spread the brown sugar and peanut butter onto apple slices and roll in cereal.

Apple kabobs

Core, quarter and cube an apple. Slice some cheese into similarly sized cubes. Skewer the apples and cheese alternately on toothpicks, adding a raisin or other dried fruit. If packing for school lunch, dip the apples into a little lemonade first to keep them from turning brown.

Dried apples

You can easily dry your own apples without any preservatives. Cut an apple into 1/4 inch thick slices. Dip them into a bowl of lemon water or lemonade. Spread out on a metal rack and set into a warm oven (180 degrees Fahrenheit) for two or three hours. Turn off the oven and let them cool.

Baked apples

Place a cored apple in a buttered ramekin. Add 1 teaspoon of butter, 1 teaspoon of brown sugar and 1/4 teaspoon of cinnamon into the center hole. Bake at 350 degrees for about 45 minutes. Cool for 10 minutes.

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Healthy Resolutions 2015

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What to do when starting an exercise regimen Every January, many people decide it’s time to turn over a new leaf and shed those extra pounds. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

-Visit your physician. It’s best to get a full physical before beginning a new exercise routine. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations.

-Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises.

-Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives, as well. For example, some people might be starting to train for a marathon or another sporting event. Others may be interested in building strength and muscle. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on.

-Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit.

-Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to rest between workout sessions.

A personal trainer can help men and women acclimate themselves to a new exercise regimen, as well as familiarize them with the most effective and safe ways to use exercise equipment and weights.

Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover.

-Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath.

If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while.

-Consider hiring a personal trainer. Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Trainers teach their clients which machines and weights to use, and how to use them most effectively.

Daily activities burn calories, too It’s great to spend time at the gym, sweating on the treadmill or elliptical trainer in order to burn calories and lose weight. But the things you do every single day burn calories, too.

Getting eight hours of sleep, for example, can burn more than 300 calories for the average person.

Courtesy of Discovery Health and Harvard Medical School, here are common everyday activities and how many calories can be burned depending on weight.

(These figures are based on a person weighing around 150 pounds and a duration of one hour of activity.)

-Supermarket shopping: Pushing a wagon around the supermarket for an hour can burn 240 calories or more.

Up the ante by bagging groceries yourself and packing and unpacking them from the car.

-Shoveling snow or raking leaves: in addition to working several muscle groups, you may burn 300 calories or more.

-Dusting: Spring cleaning is right around the corner, and that can be good news for your health. Dusting alone can burn as many as 160 calories.

-Cooking: Here’s a reason to get fired up about cooking. Making a simple meal can add up to 200 calories lost.

Just don’t sabotage those lost calories by cooking up a fattening dinner.

-Moving: Packing and moving may seem like a big task one rarely looks forward to, but carrying boxes can burn 460 calories an hour. Packing, moving and unpacking yourself may be the diet plan you’ve been seeking.

-Painting: Perhaps you’ve been procrastinating on that house painting project. Here’s inspiration to break out the rollers and brushes. Spending an hour painting can burn 350 calories. After several hours applying a primer and then top coat, you may find you painted yourself thinner.

-Community service: If you want to help the environment and your health, spending time picking up trash from a park or roadside can shed some serious calories – 450 an hour.

-Playing with kids: Engaging in some fun family time can burn around 400 calories. Plus, it’s a great way for parents and children to bond.

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Healthy Resolutions 2015

9 ways to eat better now Doctors, fitness professionals and nutritionists all have ideas on what men and women should and should not eat. Choosing the right foods can help save waistlines and lives.

The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36 states have a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas and West Virginia) had a prevalence of 30 percent or more.

Although it is widely known that eating a healthy diet and exercising frequently are key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women find it difficult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight.

Here are some tips to live by:

1) Use a smaller plate This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overflowing dish.

4) Switch to skim products It is widely known that dairy products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and filling.

2) Make vegetables a priority, not an afterthought Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch.

5) Rely on seafood protein Eating fish once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids.

3) Avoid family style meals That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more.

6) Experiment with herbs, not salt A lot of sodium in a diet may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add flavor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt.

7) Go sparingly on dressings and sauces You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too

much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for flavor.

8) Indulge once in a while Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day.

9) Don’t forget the exercise The American College of Sports Medicine offers benefits of exercise beyond simply helping you to lose weight: -Lowers risk of heart disease by 40 percent.

-Lowers risk of breast cancer by 20 percent.

-Lowers risk of depression by 30 percent.

-Lowers risk of hypertension by 40 percent.

-Lowers risk of type 2 diabetes by 58 percent.

Make fruits fun for kids A lot of parents can attest to how hard it can be to get kids to eat healthy foods, including plenty of fruits and vegetables every day.

Children tend to become picky eaters for a number of reasons, according to the University of California-San Francisco Benioff Children’s Hospital. Some children are just naturally more sensitive to the taste, texture and smell of some foods. Others may learn their picky eating from parents who pick and choose among their meals. Still other children learn to be selective through bribes and punishments around mealtime.

However, there needn’t be fussing and feuding over food choices – particularly produce – when parents employ a few creative ideas to entice children to dig into healthy foods.

Ask for your child’s help Have your child ride along to the grocery store and take an active role in picking out healthy foods that he or she may be willing

eat anything as long as it’s dunked in ketchup.

They may enjoy pears as long as they are cut up into pieces with the skin removed. Pay attention to how your child likes to eat the food and present it that way. It could mean fewer arguments at the dinner table.

to try. Most nutrition experts find that if children take an interest in what they will be eating, and are instrumental in making some choices, they will have a higher rate of eating those meals and foods.

Understand your child’s eating habits Some kids will eat the crown of broccoli but leave aside the stems. There are kids who will

Explore new flavor combinations Oftentimes mixing certain flavor combinations can entice children to eat foods they may have never considered trying. Just think about the popularity of fruit juices mixed with vegetable purees. Some children have an inclination toward favorite flavors or just can benefit from a little variety, which can sometimes prove challenging when produce is out of season. Try Grapple brand apples, which combine the fresh, familiar flavor of Washington apples with the aroma and taste of concord grapes. The health benefits of Grapples are the same as other varieties of apples, and there are no artificial ingredients added or genetic altering.

Try creative presentations Simply presenting the foods in a unique way can make them fun to eat. Try making fruit creations, such as “snowmen,” out of stacked grapes, or orange and peach skewers. Children may be more inclined to drink fruit smoothies mixed with yogurt, or may enjoy giving foods fun names, such as banana bombs, which are just chunks of banana rolled in honey and granola. All it may take is creating a fruit face on a plate with different fruits resembling features.

Try kiwi eyes, apple slices for a mouth, a blueberry nose, or whatever you come up with.

Be patient with new foods It can take a few attempts and repeated exposure to get children to try new foods, says the Mayo Clinic. Serve new foods along with children’s favorite foods, like apple slices added to a peanut butter sandwich.

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