Healthy Life 2017

Healthy 2017

life

Published by the Perham Focus & the Wadena Pioneer Journal

Walking the Course Enjoy the health

benefits of walking while golfing

Reversing the Onset of Diabetes Area hospitals offer

diabetes prevention programs

Workout with Less 3 exercises for any

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Meal Prep 101:

Planning for chaotic weeks

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HEALTHY LIFE 2017 2

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Perham Focus Healthy Life July 2017.pdf

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6/28/17

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Walking the Course

Golfers enjoy the health benefits of walking the course . . . . . . . . . . . . . . . . . . 6 001604615r1

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Nipping type 2 diabetes in the bud . . . . . 10 How to exercise with little space and equipment . . . . . . . . . . . . . . . . . 16 How to plan meals for chaotic weeks . . . 20

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‘When I’m walking, I’m just enjoying things’ Golfers enjoy the health benefits of walking the course — BY JASON GROTH — jgroth@perhamfocus.com

HEALTHY LIFE 2017 6

T

a participant’s bad cholesterol, have done wrong on the last shot,” here are many benefits to Ross said. “In a cart, you are zipping while maintaining a steady level the game of golf, but two for their good cholesterol. up there in no time. If you have a area golfers are taking it a “The ones that walk, walk all the group of walkers, the conversations step further. Terry Olson, 67, and time,” Ross said. “You get more are better. There are definitely Dean Krogstad, 64, can usually be play-by-play and I’m not sure found on the golf course. However, benefits, healthwise for sure.” why. We have a couple of seniors According to the New York the two prefer to walk the course that walk in our league play and Times, golfers who walk 18 holes instead of riding carts. everyone else is riding and they are burn 718 calories while using a The benefits to walking a round trying to keep up. They are more push cart, while golfers who are of golf are immense, according to tired, but they still like to walk.” in a riding cart, burn 411 calories Whitetail Run’s Kevin Ross.

One of the main reasons on average. Studies have shown “It’s obviously good for the Krogstad enjoys walking is the walking and golfing have lowered cardio and cholesterol levels,” ability to take in the scenery at Whitetail Run Golf Pro Kevin the golf course. He adds that Ross said. “It’s good for the it is easier for him to follow course conditions and it’s good his ball as well. When he golfs, for the environment. We have Krogstad usually walks 15 holes. electric carts, but a lot of them “I’m typically out there by have gas carts.”

12 and by 2:10 p.m., I have done The game of golf has many and walked the entire course,” benefits to a person’s health, Krogstad said. “Unless I’m but it also has shown that playing two balls. It’s a good there are benefits to a person’s walk and it’s leisurely.” golf game.

JASON GROTH/FOCUS Olson echoes Krogstad’s “I think it’s better for your Opposite: Terry Olson, left, and Dean Krogstad thoughts about walking, but golf game because you are get ready to head out on the course for a walking to your ball and now round of golf at the Whitetail Run Golf Course. adds that it improves his leg you have to think about your Above: Dean Krogstad watches his drive strength when he is on the course. during a round of golf at the Whitetail Run. next shot and what you may

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JASON GROTH/FOCUS

Left: Dean Krogstad pushes his cart down the fairway at the first hole at the Whitetail Run Golf Course in Wadena.

Right: Terry Olson watches his drive down the fairway while competing at Whitetail Run.

blue tees, which can amount to roughly 6,000 steps according to Ross. The Perham Lakeside golf course when playing Oak and Maple from the black tees is more than 6,500 yards as well. The Pine course is an additional 3,522 yards.

“It’s so beautiful out there,” Krogstad said. “When you are walking and you feel that breeze, you really appreciate it. We are fortunate here in Wadena and we have a beautiful course out here.”

Olson enjoys the wildlife he has seen while walking on the course.

Two months ago, Olson said, he saw five Trumpeter Swans coming

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“I think it improves your leg strength or maintains it. When you are climbing up that hill you can feel it,” Olson said. “When I go, I don’t walk really fast. I walk leisurely and it’s a mental health thing. Mark Twain’s favorite quote is golf is a game that ruins a walk.

I am the other way. I think golf is a game that improves a walk.”

They both have walked for most of their golfing careers. Olson started golf when he retired four years ago and said he golfs five days a week.

The length of Whitetail Run is more than 6,500 yards from the

across the fairway. Krogstad mentioned seeing deer sitting on the green while he was hitting his approach shot at the course. Olson added watching a badger meander across the course as well.

While it helps maintain their health, walking also maintains the health of the golf course. Instead of potentially tearing up a golf course, it maintains the health of the grass, among other aspects of the golf course.

“To me, it’s relaxing. I go in the cart when I play league, but when I’m just walking, I’m just enjoying things,” Olson said.

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Nipping type 2 diabetes in the bud SUBMITTED PHOTO

Linda Fry, after her weight loss and no longer prediabetic, out on a walk.

Area hospitals offer diabetes prevention programs that give those with prediabetes a chance to turn their lives around before it’s too late.

— BY ALEXIS HABBERSTAD & BETH LEIPHOLTZ —

T HEALTHY LIFE 2017 10

here is a silent killer at large in Minnesota today, and many may not even be aware of it.

This concealed killer is prediabetes, a condition that affects nearly one in three American adults and is characterized by high blood sugar nearing the diabetic level.

There are no symptoms that indicate whether a person is

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prediabetic. But one telling factor as to whether someone is at risk is if they are obese.

“As your body’s weight goes up, your ability to process sugars and the ability of the pancreas to give out insulin that unlocks the sugar and gets it into the cell is no longer being as effective as it could be,” said Annalise Shippee, a physician assistant at Perham Health.

One way to assess if a patient is at risk for prediabetes is by determining their body mass index (BMI), which is a measure of body fat based on weight in relation to height. A healthy BMI is anywhere from 18.5 to 24.9.

“A BMI over 30 increases (prediabetic) risk significantly,” Shippee said. “It’s just an indicator that gives us a general

of developing type 2 diabetes and inflicting irreparable damage on their heart, blood vessels and kidneys.

These life changes can include exercise, healthy eating, and the maintaining of a healthy body weight – all of which the TriCounty Hospital in Wadena and Perham Health have worked to implement into their diabetes prevention programs.

Both health care providers offer free “I CAN prevent diabetes” classes.

“Those are offered free through a grant and are very effective to help with weight loss and making those healthy choices to lose the weight to prevent diabetes,” Shippee said. “We also have a registered dietician and a diabetic educator, and SUBMITTED PHOTO Linda Fry (right) before her drastic weight loss as all of our providers are well-versed in helping a result of the “I CAN prevent diabetes” course. rule of thumb. It’s something that we keep track of because if it moves up or down, that’s one way to determine if we’re making our healthy choices.”

In addition to obesity, other risk factors for being prediabetic include a family history of diabetes or a history of diabetes during pregnancy.

Without lifestyle changes, those who are prediabetic run the risk

people to motivate them to make healthy choices.”

Linda Fry attended a recent “I CAN prevent diabetes” course at Tri County.

“When you see those diets on TV, they usually use some type of medication. They spend tons of money, and this is free,” Fry said.

“It’s not a diet, it’s changing your lifestyle. It’s about changing your habits versus getting yourself on a diet, so you aren’t in those bad situations and you don’t get into the bad habits. I now have all of the information I need – the class had all of the basics to get you started.”

Fry’s doctor recommended she take the course. She started the year with a blood sugar of 118 and finished it out with a healthy level of 90 and a total weight loss of 60 pounds – and was no longer being classified as having prediabetes.

After losing the weight, Fry said, “I feel so much better. I went PREVENTION TO PAGE 14 ��

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to go visit my granddaughter and I had actually lost twice what she weighed. I was carrying her around and I realized ‘wow, I used to have two of her on me.’ ” The class met once a week for 16 weeks, and once a month thereafter until the group reached a year of instruction. To Fry, the class was not what she expected.

“It was a class, so I was thinking, ‘oh it ’ll be a fun time, it will be good,’ ” she said with a laugh.

“Although one of the good things for me was I was accountable to somebody else. When we were keeping track of the food we were eating I would sometimes look at a food and think, ‘hmm, not worth it. I don’t want to tell Shelby (the instructor) I ate that.’ ” Fry said what made this class effective was how it helped her face reality.

“In one of the classes, we talked about the cost of medication. I have a granddaughter who has

diabetes and spends $3,000 a month for her medications and insulin. It’s crazy to think about that kind of a cost for life.”

These costs are now easier for Fry to envision.

“My mom had diabetes. It started out with pills, and then it went to insulin shots and then it went to her eyes. It’s a terrible disease, and it can lead to loss of limbs.”

In her mother’s life as well as those suffering from type 2 diabetes, Fry says, is a lesson to be learned.

“I would recommend this class to anyone who is going through a time in their life where they can prevent it (diabetes). I mean I know you can try to reverse it, but if you nip it in the bud before it becomes an issue, you’ll be more healthy for it.”

For children, Shippee also stresses the importance of following Perham Health’s ‘5-21-0 Let’s Go’ program, which was designed to combat childhood obesity. In simple terms, the

program advocates that each day children have five servings of fruits and vegetables, no more than two hours of screen time, one hour of physical activity and zero sugary drinks.

The most important thing, Shippee says, is monitoring your health and reaching out for help if need be.

“Come see us,” Shippee said.

“We’ll help you if you need help.”

LEARN MORE Tri-County Health Care: Contact Shelby Hunke at shelby.hunke@tchc.org or call 218-632-7115

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Gym-less workouts How to exercise with little space and equipment — APRIL KNUTSON —

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HEALTHY LIFE 2017 16

ith busy summer weekends filled with frequent out-of-town jaunts, fitness class schedules can seem so inconvenient.

A lack of space, equipment or even a gym membership can no longer justify those “I’ll start tomorrow” mentalities.

“If you’re wanting to start a general fitness routine or if you’re new to exercising, there are many ways to improvise with everyday home items and turn them into tools for your workout routine,” says Angela Lee, a trainer and bodybuilder in Fargo-Moorhead.

“Items such as a soup can, table, chair and coffee table – even just a wall can be used for working out.”

Stacey Allard, owner of Health Pros Personal Training, agrees. A

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person doesn’t necessarily need expensive exercise equipment or a gym membership to maintain an effective workout at home.

“The good news of technology these days is that you can YouTube anything. Throw it in the search line and you can pull up a workout,” Allard says.

Since 1996, Allard has focused on one-on-one and group training sessions at their training center.

Today, she also offers 30-minute online training through her Skype session options.

“We do find that many people can figure out how to get their cardio in, but it’s their strength training that they struggle with,” Allard says.

Strength training reduces body fat and burns calories. As

a person ages, strength training helps preserve muscle mass and bone density. While most are able to meet their goals for aerobic exercise, only 20 percent complete the recommended amount of muscle-strengthening activities to maintain muscle health according to the U.S. National Library of Medicine.

Both trainers say if a person has the desire to get in shape, they can absolutely accomplish it without any equipment in any room of their home.

Shed the weight without ‘weights’

Bodyweight exercises use the weight of a person’s own body as resistance. Examples of these exercises include squats, lunges,

• Place the hands behind the body, shoulder-width jumps, planks, calf raises, wall sits and pushapart on a stable bench or chair. ups. Allard says using the body as resistance creates effective workouts at home, although she says to be • Slide your butt off the chair and extend your legs mindful of techniques, especially if you have issues out in front of you. (Knees should be straight out with your ankles, knees or back.

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Most often the open space in a living room is used for basic stretching, although “dips” – a pushing exercise that generally uses the chest, triceps and front shoulders – can be done with a chair or the couch.

“You can use any chair to do tricep dips, angled push-ups and challenging side planks,” Lee says.

Using these steps, grab a chair and try a tricep dip:

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HEALTHY LIFE 2017 17

Note: Keep your shoulders down as you lower and raise your body.

Modify this exercise by bending the knees at a slight angle instead of keeping the legs straight.

Soup can curls in the kitchen The kitchen has a variety items that could be used in an at-home workout.

“A soup can easily be used for an overhead tricep extension, a bicep curl, lateral raises, bench press, bent over row or used while doing squats and lunges,” Lee says.

• Try a curl and grab a soup can, coffee can or even a gallon of water.

• Stand up straight with your feet shoulder-width apart.

• Grab the coffee can (or soup can) with a firm grasp.

• Position your elbows close to your torso and rotate the palms of your hands so they hang by your sides, facing forward. Keeping the upper arms stationary, lift or curl the can up until your biceps are

fully contracted and the can is at shoulder level.

• Lower the can to the starting

position, arms returning to the sides of your body.

• Repeat for desired amount of repetitions.

Note: Ensure each can is relatively the same weight when using two soup or coffee cans.

Overhead raises and squats in the bedroom Even that crocheted pillow can be used to position shoulders correctly for squats – a basic strength training exercise that can be used to perfect more advanced weight lifting exercises. Try this combo move to work the core, quad muscle groups and arms:

• Grab a throw pillow,

placing your palms on each side of it.

• Hold the pillow straight out in front of you.

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• Stand shoulder-width apart

with your toes pointed slightly outward.

• As you squat down, raise the

pillow overhead, keeping the arms straight.

• Repeat for desired amount of repetitions.

There may not always be time for a full workout or training session but these simple exercises allow any person to maintain their workout routine even without the gym.

These churches in your community welcome you to join them in worship!

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Perham area

CALVARY LUTHERAN CHURCH (ELCA) Pr. Steve Dahl/Pr. Cassie Anderson 619 3rd Avenue SW, Perham, MN 218-346-4780 • www.calvaryperham.com Worship: Sun. 8:30 am Traditional, 10:45 am Contemporary HOLY CROSS CATHOLIC CHURCH OF BUTLER 54216 Cty. Hwy. 148, Butler • 218-385-2201 Mailing address 57189 Co. Hwy. 62, New York Mills, MN 56567 Mass Saturday 8 pm • Fr. Matt Kuhn IMMANUEL LUTHERAN CHURCH Second and Maple, Dent • 218-847-1083 • 218-847-1083 NORTHWOODS ASSEMBLY OF GOD 945 West Main St. Perham • 346-LIFE (5433) www.northwoodslife.com • Worship: 10:00 am ST. HENRY’S CATHOLIC CHURCH 234 Second Avenue SW, Perham • 346-4240 • www.parishfaith.com Mass: Sat. 5:00 pm, Sunday 8:00 & 10:00 am • Fr. Matt Kuhn ST. PAUL’S LUTHERAN CHURCH (LCMS) 500 6th Avenue SW, Perham • 346-7725 Worship: Sunday 9:00 am, Wed. 5:45 pm www.stpaulsperham.com ST. JOHN THE BAPTIST CATHOLIC CHURCH Bluffton • 385-2608 • Fr. Aaron Kuhn Mass: Sunday 10:30 am, Wednesday 8 am SACRED HEART CATHOLIC CHURCH 36963 State Hwy. 108, Dent • 758-2700 Mass: Sat. 4:00 pm, Sun 8:30 am, Tues. 7:00 pm, Thurs. 8:30 am Parish Festival Aug. 13 with Mass 10:00 am ST. JOHN’S LUTHERAN CHURCH CORLISS (LCMS) Rev. Jared Nies, pastor@stjohnsperham.org 49658 Cty. Hwy. 53, Perham • 218-346-4302 Worship Sunday: Bible Study 9:00 am • Worship 10:00 am www.StJohnsPerham.org ST. LAWRENCE CATHOLIC CHURCH 46404 Co. Hwy. 14, Rural Perham • 346-7729 stlawrence@arvig.net Parish Festival - Polka Mass Aug. 6 at 10:30 am Prime Rib & Chicken Dinner Mass: Wed. & Fri. 8:30am, Sat. 6pm, Sun. 10:30am UNITED METHODIST CHURCH OF PERHAM 223 4th Ave. SE, Perham. 346-7420 • Sunday Worship 10:30 a.m.

Wadena area

HEALTHY LIFE 2017

BETHANY FREE LUTHERAN CHURCH, AFLC 21987 Cty Rd 23, Bluegrass, Summer Worship 8:30 AM ST. HELEN’S EPISCOPAL CHURCH 22 Dayton Ave.SW Wadena. Sunday Worship: 10:00 a.m.

ST. JOHN THE BAPTIST CATHOLIC CHURCH Bluffton 385-2608 Fr. Aaron Kuhn Mass: Sunday 10:30 am, Wednesday 8:00 am WADENA ASSEMBLY OF GOD 419 1st St. NW. Just West of Tri-County Hospital Sunday Morning Worship @ 10:30 a.m.

ZION FREE LUTHERAN CHURCH, AFLC 602 S. Jefferson, Wadena, Summer Worship 10:30 AM

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MEAL PREP 101: HOW TO PLAN MEALS FOR CHAOTIC WEEKS — ALEXANDRA FLOERSCH —

S

croll through Pinterest or Instagram long enough and you’re sure to run across at least one vibrant photo of precisely cut vegetables positioned perfectly next to mouthwatering protein and other juicy sides – all bundled together in the convenience of one ready-to-grab container.

Meal prepping and planning is not only trendy in 2017, it’s smart.

“I like to have everything ready for me. I feel it keeps me more accountable, on track,” says Haylee Houkom, co-founder and marketing assistant of Power Plate Meals in Fargo. “The times that I don’t do that and don’t prepare my meal is the time I might go a little bit longer without eating and then I’ll eat something I wouldn’t have probably eaten before that.”

When you don’t plan, people tend to eat something that’s “processed, convenient, probably high carbs, high calories – it’s just not going to work,” says Lindsay Vettleson, a registered dietitian nutritionist at IMA Healthcare. “I usually batch cook on weekends.

I already know what I’m having multiple days ahead of time – a week in advance – but that’s how I’m successful with it.”

Challenges of healthy eating

HEALTHY LIFE 2017 20

Food didn’t use to be Houkom’s focus. That is, until she entered the bodybuilding world a few years ago and launched her business which provides others with ready to eat, healthy meals that are high in protein. With those ventures, her mindset changed.

“It’s so funny how people don’t think about that stuff: ‘What am I going to eat today?’” she says.

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Chaotic schedules make it hard for people to keep their health top of mind.

“They don’t plan, they don’t think about their food. They might go all day without eating then they go home and eat a big dinner,” Houkom says. “People don’t plan for it. They look for the most convenient option. They drive home and grab something at the drive-thru.”

“If you’re not prepared and you do have these goals in mind or you want to eat healthier – if you don’t make those goals and plans beforehand and make your healthier options available to you, it’s so much easier to fall off track,” she says.

Easy steps for meal prep

While some people choose to set aside a day of the week to meal prep, Houkom says it can also be done throughout the week as well.

“If you didn’t want to spend that time all in one day, you could break it up in two,” Houkom says.

“If you’re already (making food), you might as well just cook a little more at that time and have an extra meal on hand. Then you always have things a little more fresh, too.”

• Step one: Plan your meals.

The key to meal prepping is planning your meals ahead of time for the week. Find two to four recipes for the week and write down all the needed ingredients.

Pinterest is a great source: just search “meal prep recipes.”

• Step two: Buy groceries.

“A rule of thumb when you’re looking at ingredients in labels is can you understand what’s in that food?” Houkom asks. “The more

you’re on the outside aisles at the grocery store is always a good keynote, too.”

Houkom says don’t forget to pick up healthy, on-the-go snacks like protein bars, yogurt and nuts.

• Step three: Prep fruits and veggies. It’s important to wash, cut and cook fruits and vegetables that require it so they are ready to grab and go for hectic mornings.

“I’m not going to eat a sweet potato if it’s just sitting on my counter and not cooked,” Houkom says.

• Step four: Cook protein. “I switch it up a lot – different protein sources,” Houkom says. “Anything from chicken to ground turkey or ground beef. I like fish so I’ll use cod or a white fish.” Vegetarian options range from tofu and seitan to quinoa, chickpeas and beans.

While some may choose to grill, bake or pan fry their meat, using the slow cooker is also an easy way to cook meat in bulk with little effort.

Now is also a good time to add carbs such as rice, noodles, • Step five: Add flavor. Healthy meal prepping doesn’t have to be bland.

“You can always spice it up with different seasonings,” Houkom says. “We even have a couple of dessert seasonings, like snickerdoodle seasoning, so I’ll put that in my Greek yogurt or my oatmeal.”

Oh My Spice and Mrs. Dash spices are recommended for health-conscious meal preppers.

• Step six: Measure and portion food. Once your food is cooked, measure and distribute food into separate containers for individual meals.

HEALTHY LIFE 2017

21

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Ease of mind

Planning and prepping meals ahead of time doesn’t have to be hard. Houkom looks to Pinterest and food blogs for inspiration when planning Power Plate Meals as well as her own.

She avoids complicated recipes that require 30-plus ingredients.

“Meal prep doesn’t have to be hard,” she says.

“One of my favorite meals is spaghetti using butternut squash, marinara sauce – if I want to use cheese I use those Laughing Cow cheeses, putting them in the butternut squash so you have a cheesy vibe to it.”

While it might take a little extra time in the moment, meal prepping reduces stress during those hectic weeks.

“If you can’t work out, you can at least control the healthy decisions you make throughout the day,” Houkom says. “People always say eating healthy is boring and bland, but I never eat boring meals, I love everything I eat.”

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When grocery shopping, Power Plate Meals co-founder Haylee Houkom says to consider healthy alternatives to high-calorie ingredients.

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Family

Greek yogurt dressings. “There’s so many new alternatives to things that people love, like ranch,” she says. “Now they have Greek yogurt ranches. Instead of having 16 grams of fat for 2 tablespoons, you have 3 grams. It tastes exactly like ranch but they use yogurt as their base.”

With us, You’re

Butter alternatives. Houkom recommends using coconut oil instead of butter, when possible.

Sources say olive oil and nut butters are also good alternatives.

Natural ingredients. “A couple nice things I like to keep in my fridge, too, are the Wholly Guacamole packets and salsa to put in salads,” Houkom says.

Salsa can also be used to add flavor to a dish.

Adele Lausten, RN, Owner Adele Lausten, RN, Owner

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