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Fitness Trends for 2013

Yoga, Rising:

Which type should you choose?

Vitamins from A to Z Southwest



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Vol. 3, No. 1



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Departments Health & Wellness ................................................ 4

Features Yoga, Rising Yoga’s popularity continues to surge; but which type should you choose? .............................................. 6 Vitamins, A to Z Seek a daily, balanced approach .............................. 7 5 For Fitness Check out these top fitness trends for 2013 ................ 9 Winter Wagging Keep your pets healthy, happy all winter long ............10

Dr. Chris Freed, OD, Dr. Chad Dockter, OD, and Dr. Amy Freed, OD

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Fitness Trends

for 2013

Yoga, Rising:

Vitamins from A to Z

Which type should you choose



ON THE COVER: Yoga is more popular than ever. Read about the various types of Yoga, starting on page 6.

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2013 • • 3

Health & Wellness The ‘Salty Six’

Vitamin overdose Food producers are packing more vitamins in more of what we eat, and for some of us, that might mean too much. According to Women’s Health, the five nutrients people get too much of are: calcium, beta-carotene, iron, vitamin A and zinc. See related story on vitamins in this issue of

Parenthood and long life? A new Danish study fi nds the secret to long life might be being a parent. The study, published in the Journal of Epidemiology and Community Health, found that childless couples were at an increased risk of dying early. Researchers followed more m than cou 21,000 childless couples who registered for IVF treatmen treatment, according to a WebMD. com sto story on the study. They T found that p parenthood ma may have d decreased tthe risk of eearly death, eespecially for women. “M “Mothers wi with a biolo logical child w were four tim times less likely to die an early death than childless women. Fathers with a biological child were two times less likely to die an early death than childless men,” the article states. The study’s head researcher said his best guess at the link between parenthood and longevity is that when people have kids, they tend to adopt healthier lifestyle habits.

Those potato chips and French fries aren’t the only foods packing a salty punch. The American Heart Association and the American Stroke Association released its list of the six most common foods loaded with excess sodium that can increase your risk for heart disease and stroke. The list includes breads and rolls, cold cuts and cured meats, pizza, poultry, soup and sandwiches. The associations warn that sodium overload is a major health problem as the average American consumes about 3,400 milligrams of sodium a day–more than twice the 1,500 milligrams recommended. That’s mainly because most of our sodium consumption comes from processed and restaurant foods. One way to reduce your salt intake is to ensure you’re buying lower-sodium varieties and look for the Heart-Check mark.

Flu questions answered It’s flu season but that doesn’t necessarily mean a long needle to the arm. Health care providers typically offer four options for the flu vaccine: nasal spray, shot, intradermal (a small needle poked into the skin) and a highdose shot. During a recent Twitter chat answering influenza questions, the Minnesota Department of Health says everyone 6 months and older should get an annual flu shot. Pregnant women are at highest risk for complications of flu. The flu shot protects against three strains of influenza, and early national data suggests the 201213 vaccine is a good match to circulating strains, the department reports. MDH officials said half of all Minnesotans get their yearly flu shot, which is above the national average.

Great habitss for weight control Cutting out fried food and staying away from restaurants might sound like good d ways to watch your weight, but researchearchers at the University ersity of Pittsburg Medidical Center say those hose actions won’t produce roduce long-term weight control. ht control In analyzing women over a four-year period of time, researchers found that eating more fruits and vegetables and consuming fewer desserts, sugar-sweetened beverages, meats and cheeses were the best paths of keeping weight off indefi nitely.

Exercise and brain links Exer Here’s another great reason to H hit the gym: It’s good for your brain. Researchers at UCLA concluded that people who burn off energy have healthier, younger brains, as he reported in the USA Today. repo The sstudy of 876 older adults found that those who burned the most calories ca had more gray matter who participated in less than those th physical activity. This is important physica because gray matter helps process information in the brain and could be a possible cause for dementia, ntia, according to the article. e.

Health care law adds up savings According to the U.S. Health and a Human Services, Americans with w Medicare have saved $5.1 billion on prescriptions drugs b thanks t to the Affordable Care Act. A Health and Human Services Secretary S Kathleen Sebelius said in i a press release last month that more than 5.8 million people with m Medicare M have benefited from the health care law, which provides prescription drug gap coverage. In the first 10 months of 2012, almost 2.8 million individuals saved an average of $677 on prescription drugs.

Fittest city in America Shape Magazine named the Twin Cities the No. 1 fittest city in America in 2012. Why? “For one, residents here are now more active than any other place in the country, with nearly 86 percent reporting they’ve done some form of exercise in the past month and 55 percent saying they’re moderately active for at least half an hour every day,” the magazine reports. Additionally, area residents “also can lay claim to having the lowest percentage of deaths from heart disease and the lowest rates of asthma.” Washington D.C. and Boston came in second and third respectively.

Burn calories, enjoy winter on a pair of snowshoes Did you know snowshoeing is a great way to burn calories and enjoy all that Minnesota has to offer? Snowshoeing can burn about 45 percent more calories than walking or running. Here are a few local ways to strap on a pair of the snowshoes and try it out for yourself:

4 • • 2013

 Ft. Snelling State Park is hosting a snowshoeing for beginners workshop at 1 p.m. Jan. 20. Learn the history of snowshoes and then try on a pair during a guided walk. Pre-registration is required i d att (612) 725-2724.  Strap on some snowshoes and search the woods for animal tracks from 2 to 3:30 p.m. Jan. 27 at Lowry Nature Center in Victoria. Snowshoes provided. Reservations required; reference activity 111301-29 at (763) 559-6700 or  Minnesota’s biggest snowshoe race, the eighth annual Twin Cities Snowshoe Shuffle (TCSS), includes four courses: a 5K and a 10K track set up for the racers, a 2K dog walk, and a “fun run” for kids. The race takes place Feb. 2 at Long Lake Regional Park in New Brighton.  Join a naturalist on a snowshoe hike on and off the trails at 2 p.m. Saturday, Feb. 23 at Richardson Nature Center in Bloomington. Discover tracks and signs of the animals that are active in the winter. Cost is $5. Register at (763) 559-6700 or

Four rules for active kids If your kids aren’t getting the recommended 60 minutes of exercise daily, it might be time to step up the game. Men’s Health shared four fitness tips for kids with ABC News that are defi nitely worth putting into practice:  Don’t rely on organized sports. While many kids participate in organized sports, a study found that less than 25 percent of studentathletes hit their 60 minutes a day, according to ABC News.  Keep play fun. As long as kids are running and d jumping, don’t focus too much on the rules, Men’s Health experts perts said.  Turn off the TV. This is probably a no-brainerr for kids – and mom and dad.  Keep the TV off...Unless you’re playing Wii. Active video games can be legitimate ways to move and groove, oove, though they shouldn’t replace time in the backyard.

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Yoga’s popularity continues to surge; but which type should you choose? By Angelo Gentile

from community centers to high-end fitness clubs.


And that’s where things get a little tricky. As one health and wellness website recently pointed out, a new type of yoga seems to emerge every time you turn around, with yoga offerings for couples, yoga for kids and even classes for pregnant women. So which yoga style is right for you?

oga stretches your muscles, tones your body, refreshes your mind.

The practice of yoga, which, incidentally, was born 4,000 years ago in India, “combines movement and awareness, benefitting both your body and your mind,” says Chrissy Mittelstadt, a registered yoga teacher who leads classes at the Shakopee Community Center. “Yoga is an excellent way to bring balance into your life, age gracefully and feel better.” This holistic approach to fitness is a prime reason for yoga’s continued popularity, says Brenda Booth of Twin Cities-based Body One Wellness. As a population, “we are becoming more holistic with our fitness,” Booth says. “There’s a need to connect mind and body, to fi nd a way to calm and relax our busy minds and yoga does that.” Beyond the holistic element, yoga also offers an “easier point of entry” as a fitness program, as compared to some other exercise methods, Booth says, making it appealing for someone just starting out. Plus, yoga provides an opportunity to improve one’s physical flexibility and, “as we age, we do need that,” Booth says. “And there are forms of yoga that are really good for flexibility and circulation.” Still another reason for yoga’s sustained popularity is simply the availability of it, with studios popping up all over the place, and classes being offered everywhere,

6 • • 2013

Here’s a selected sampling of some of the various versions of yoga practice:

strenuous workout, so it would be considered generally more advanced, though the poses aren’t necessarily more advanced.” The hot environment makes this form a more demanding approach.

RESTORATIVE Here’s a style of yoga that focuses on total relaxation, says Mittelstadt, the Shakopee yoga teacher.



Think of this as a kinder, gentler yoga form. Slower paced, this is an excellent version for beginners, says Susan Marek, fitness coordinator for City of Chaska Parks and Recreation Department at the Chaska Community Center, which offers a wide variety of yoga classes. This “mellow” version, Marek says, emphasizes—through the learning of proper form and various poses—balance, strength and flexibility.

The list goes on: Ashtanga, a physically intense style geared for the more advanced yogi; Iyengar, which focuses on alignment and holding very precise poses; Power Yoga; Yoga Fusion, etc. Most of these yoga forms offer all levels of abilities: beginning, intermediate and advanced. As Chaska’s Marek points out, “There are 108 basic poses in yoga, but with an infi nite number of variations.” Hence the varied offerings out there.

VINYASA This is a flowing or movement style of yoga, Marek says, which takes established yoga poses and links them together, “flowing from one shape into the next.” Marek characterizes this form as more “energetic” than Hatha.

“Through yoga, we want to help you experience joy, freedom of movement and body awareness,” Mittelstadt says of the Shakopee Community Center’s approach to teaching yoga. “Each class experience is distinctive, fun and not to be feared.”


Find out more about the yoga offerings in Chaska and Shakopee at:

Turn up the thermostat above 100 degrees for this form. Marek says these classes generally have a set sequence of poses and are “highly choreographed” without variation. Bikram is a trademark form of this hot yoga. Think of doing exercises in a sauna, Marek says. “This is a more



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he broad consensus from nutrition experts, WebMD reports, is that while vitamins are indeed essential, big doses are usually pointless and can even be harmful. And no pill is likely to ever adequately substitute for a healthy diet. So, when it comes to vitamins, strike a balance. Here’s a list to help.


A, Vitamin Here’s a vitamin that is essential for vision and cell growth. This fat-soluble vitamin comes from retinoids and carotenoids. Retinoid forms are found in liver, kidney, eggs and dairy. Carrots, sweet potatoes, spinach, kale, papaya, bell peppers and tomatoes are good sources of the carotenoid version.




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Anemia This disease (and others) can result from a lack of B12 or B6.


Antioxidants These are superhero nutrients—they help block damage caused by free radicals. Vitamins A and C are both antioxidants.

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B, Vitamin


These vitamins are all about energy—they help your body with processes that get or make energy from food. And, they are part of forming red blood cells. B vitamins—including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and folic acid—are found in leafy greens, peas and beans. There are also B-vitamin enriched breads and cereals.

C, Vitamin Our bodies don’t make or store this vitamin. But, it is needed to help grow, heal and repair tissue in the body. Vitamin C is also thought to help when you get a cold. Though a popular remedy, research seems lukewarm on how truly helpful this is. Cantaloupe, kiwi, berries, watermelon, broccoli, cauliflower and winter squash are among the fruit and vegetable sources.


Carotenoids You can get these antioxidants—and vitamin A—from red, orange, yellow, and dark green veggies. Raw is best.

Carrots, sweet potatoes, spinach, kale, papaya, bell peppers and tomatoes are good sources. The nutrients found in them protect your cells (hello anticancer and anti-aging), enhance your immune system and can even help your reproductive system function as it should.

D, Vitamin


There are several different forms of this vitamin—vitamin D2 and D3 are the important ones for humans. They help your body absorb calcium and form strong bones—this can protect against osteoporosis, too.

Depression Some say vitamin B can help improve depression symptoms.

Doctors Involve yours in determining your vitamin regimen, says Brenda Booth of Body One Wellness. Nutritionists can also offer sound guidance.


Energy Drinks Approach these with curiosity and caution. Read the label and understand what it contains. Also,

consider how you are using it. “Moderation is the key,” Booth says. “Make sure you know what you’re eating.”


Folic Acid

This is a B vitamin that helps the body make healthy cells. This one is especially important for pregnant women. Sufficient amounts of folic acid can prevent birth defects of the brain and spine.

Food Sources Experts say that food sources are the best. “Supplements are meant to be that exactly—a supplement,” Booth says.

Free Radicals These bad boys can build up in your body. They can cause aging, arthritis and diseases, such as cancer and heart disease.

Grading There are ways to research supplements and fi nd their quality scores. One resource is—membership is required.


Kids Charlotte Hilton Andersen, author of The Great Fitness Experiment: One Year of Trying Anything, has four kids and she does not give them vitamins. “I just try my best to feed them a varied, healthy diet and make sure they get outside to play,” she says. “The exception to this, since we live so far north, would be vitamin D if any of my kids ever test low for it which they haven’t so far!”




Too much of a good thing can be bad. It is possible to overdose on vitamins—symptoms range from diarrhea to easy bleeding. So, stick with recommended doses and tread lightly (or better yet, check with your doctor) concerning mega doses and energy drinks.

Questions Booth suggests asking yourself some questions before taking vitamins— even simply, “Do you need to take it?” You could also take your questions to your doctor or a registered dietitian. “We highly encourage people to learn and understand WHY they are taking supplements,” she says.


8 • • 2013



Consider the source. “New research comes out and it is hard for the public to determine if the research is biased or paid for by the product,” Booth says. “Plus there are so many options out there that the public is confused about what they should personally do. The key there is to look into the research without reacting first.”



This is the common form of vitamins. Booth prefers that her clients get their vitamins through natural sources. “Our stance is to help people eat real whole foods fi rst, supplement as needed,” Booth says.

Targeted Approach Between problems in the food supply ranging from pesticides to pollution and how people eat in the real world, Andersen says most people probably don’t get everything they need solely from their diet. She notes that some of the most recent research shows that multivitamins do not reduce risk of cancer or heart disease in healthy people and some have even been linked to earlier deaths. “I try to eat as best as I can, stay on top of my checkups and blood work with my doctor and take a few individual vitamins targeted for what I need rather than a scattershot approach with a multi,” Andersen says.


Vitamin Water The verdict? Unnecessary in most cases, even during workouts. “First, the way that most people work out, they’re not going long or hard enough to warrant extra nutrients,” Andersen says. “Second, if you drink them like, well, water then you could be OD’ing, especially if you’re already taking a multi-vitamin or other supplements.”


Whole Foods The best sources of vitamins are whole foods—fresh fruits and vegetables, whole grains, lean proteins and good fats. Booth suggests shopping and choosing as many colors as possible. “The more colorful, the more nutrients are in it,” Booth says.


Sarah Tieck is a freelance writer who lives in Burnsville.


for Fitness Check out these top fitness trends for 2013 Zumba

e-commit to getting more exercise in the new year. If you are thinking about just how you’ll do that, consider these top fitness trends for 2013.

This dance-oriented workout “is still going as strong as ever,” says Foley, who reports that it is “appealing to the masses” across all age groups. “Participants view it as a chance to hang out with friends, dance and have a good time while getting in their workout.”

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Group Training

These are the calisthenics of your youth. As Susan Marek, fitness coordinator for City of Chaska Parks and Recreation, says, these exercises, such as push-ups and pull-ups, use your own body weight as resistance. “These are accessible to anyone and can be done anywhere: in the gym, at home, in your hotel room if you’re traveling, and so on.” Gyms and other fitness centers are even packaging these workouts as part of exercise programs.

HIIT It! HIIT stands for High Intensity Interval Training, explains Sarah Foley, recreation supervisor for the City of Shakopee Parks and Recreation Department. This workout alternates between periods of intense activity and more moderate exertion, usually over a 30-minute time frame. “It is time-efficient, no equipment is needed, it can be done anywhere, is challenging and is a great calorie burner,” Foley says.

A popular form of this is group weight training, where a trainer might work with three to five clients on a weight circuit at the same time.


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This ancient form of exercise that combines body and mind shows no sign of decline (see separate story on yoga in this issue of “YourWellness. mn”). Part of its popularity stems from how available yoga classes are: studios can be found everywhere, and fitness clubs and community centers offer an array of yoga styles at beginning, intermediate and advanced levels. Plus, yoga works as an effective way to tone your body and refresh your mind.

speak for themselves

Our smiles


9 • • 2013

“This is more affordable than a personal trainer. The benefit is that the client still gets some individual interaction with a fitness professional and can still ask questions and be coached,” says Marek.


This workout, which also dramatically builds cardio-vascular capacity, is popular at gyms, fitness clubs and community centers, says Marek, because of the shorter time period. “If you can get this kind of a valuable workout in 30 minutes instead of 60, you’ll probably pick that,” she says.

As the economy slowly recovers, fitness professionals see a comeback in the use of personal trainers. In the meantime, group trainers have emerged as a more budget-friendly alternative to one-on-one coaching.



Bl vd

By Angelo Gentile



Winter Wagging

Keep your pets healthy, happy all winter long


ry skin, winter weight gain and the common cold—humans aren’t the only ones to struggle with winter woes. Cold weather can affect our pets’ health, too. While you can put in some extra time on the treadmill and layer up for the cold weather, pets rely on their human companions to help them stay healthy all year long. As temperatures drop and snow starts to fall, keep these simple safety tips in mind to help keep your pets safe and healthy this winter:

Dress to impress, stay warm, be identified With thick coats and hardy constitutions, many animal breeds are made to stand up to Old Man Winter. But some domestic dogs will feel the cold, so it makes sense to outfit them for the weather. Sweaters, booties and other winter essentials aren’t just fashionable, they’re functional; they can help protect your four-legged friends

from extreme cold, snow and ice. So, be sure to dress your pet appropriately for the weather. Keeping ID tags up-to-date and secure on your pet’s collar is also a crucial part of any pet’s winter wardrobe. Dogs especially can lose their way in snow-covered landscapes that mask familiar scents and scenery. It’s best to keep your dog on a leash and ensure it is wearing an ID tag at all times.

Avoid toxic temptations Common products around your house can sometimes pose a threat to pets. For example, antifreeze can keep your vehicle running when temperatures drop, but it can stop your pet in its tracks if even a small amount is ingested. Be sure to keep all jugs of antifreeze, and other household chemicals, tightly sealed and stored on a high shelf away from pets. Clean up spills as soon as they happen to avoid accidental ingestion. Always keep an eye on your pet’s behavior.If you notice anything out

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of the ordinary, consult a veterinarian immediately.

Get safer sidewalks and happy paws Ice and snow can make winter walks anything but wonderful. Keep sidewalks clear of ice and snow to prevent dangerous slip and fall accidents. While salted sidewalks and streets are important for winter safety, they can irritate pets’ paws. Using a pet-friendly ice melter can clear the way but still be safer for our furry friends. Most pet owners consider their pets as part of the family, and the majority (70 percent) think about their pets when they prepare for winter, according ording to a recent survey commismissioned by Morton Salt. But only about one in four pet owners use a pet-friendly ice melter during the winter. Choosing an ice melter that is both salt- and chloride-free, like Morton’s Safe-T-Pet, t, is a great way to put your ur best paw forward. Visit for or more information.

Take a bite out of winter weight Like people, pets are less active in winter and burn fewer calories. Keep up a regular schedule of outdoor excursions— weather permitting and assuming your pet is properly dressed for the cold. In addition, consult your veterinarian about proper diet during “hibernation” season and adjust your pet’s diet accordingly to avoid winter weight gain. Holiday treats help humans pack on the pounds, and can contribute to pets’ winter weight gain too. But goodies like chocolate, macadamia nuts and alcohol can be even more harmful to pets. In large quantities, these treats can be very toxic for pets. Keep in mind common decorations like mistletoe holiday decoratio and poinsettias poinsettia can also be danpets ingest them. gerous if pe can be a fun and fesWinter ca tive time of year. While the elements may m not always be on your side, sid with some precautions and preparacau tions, your pets can weather the winter season. Source: Brandpoint/ ARA Content

Spark 2013 with an evening of Fashion, Food & Faith. Join Magazine and Twin Cities Live for a fun-filled evening of fashion, food and faith. This event is designed to provide the inspirational fuel you need to follow your passion in 2013.

Monday, January 21 6 p.m. to 9 p.m. Chanhassen Dinner Theatre, Fireside Theatre 501 West 78th St., Chanhassen $20 per person, plus fees To purchase tickets, go to and click on Soirees. Ticket price includes one free drink, appetizers, goody bag and door prizes.


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Jodi will share her story of jumping off the corporate track to pursue a life-long dream of working in fashion. She will share trials and tribulations of owning and running a small business and the importance of surrounding yourself with strong women. Fashion doesn’t have to be frustrating, expensive or time consuming, and Jodi will provide practical tips and tricks for looking and feeling your best every day.



Elizabeth Ries television and radio personality – co-host of Twin Cities Live

Elizabeth will talk about her adventures in urban homesteading, living a more sustainable life and the importance of knowing where your food comes from. She will share stories of her little Minneapolis house that sits on .13 of an acre and houses her, a Westie, 3 chickens and at least a thousand Red Wiggler worms. Elizabeth will also tell you how she balances her loves of television, radio and farming.

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YourWellness_Winter2013 (2)