NDN-SS-12-30-2013

HEA D T O T O E H EALTH Y S OLUTIONS FO R L IFE

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Ways to i n co r po r at e e x e rc i se i n t o Yo ur Da ily r o ut i n e

Avoid illn e ss thi s w in t e r Bl ake Dunn Te a ch e s S en ior s

Art of Tai-Chi

H o w t o:

a Succ es s f ul Ne w Year ’s Re so lution

NEW Y E AR, NEW B OD Y : Learn h o w New to n re si d e n t St ephan ie P a rk h a s lo s t m o re t h a n 6 0 p o u n ds

We’ll Get You In, Rehabbed, and Home Again!

The TruRehab therapy and rehabilitation team at Newton Health Care Center takes pride in Residents achieving their goals and returning to independent living. Our goal is to help each individual achieve their highest possible level of function and independence. Our in-house therapy team provides physical, occupational, and speech therapy, as well as the full spectrum of treatment for injuries and cardiac care.

Our state of the art therapy gym includes the newest equipment, a simulated bedroom, washer/ dryer, simulated bathing, and kitchen to help you practice those valuable skills to assist you when you Rehab to Home. The TruRehab therapy team also offer restorative programs to further assist our Residents to achieve success in making the transition from daily intensive therapy to requiring less assistance.

Our TruRehab therapy unit features the comforts of home with spacious private suites, private lounge area, and dining area. We offer a variety of in-house activities, public outings in Newton, and salon services to help make your stay more enjoyable.

We offer FREE Admission Consultation services so you can pre-plan your skilled stay.

Call us at (641) 792-7440 for more information about our services and schedule a personal tour today!

Newton Health Care Center 200 S. 8th Ave. E. (641) 792-7440

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INSIDE THIS ISSUE

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Metabolism Learn how staying hydrated and protein can help your metabolism when dieting.

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Training Find out more about the Newton YMCA’s addition of TRX Training and available classes.

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Resolution Learn how to stick to your New Year’s Resolution and have a successful diet.

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Health Learn how to avoid illness this winter with some helpful reminders to keep you and your family healthy.

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Seniors Blake Dunn teaches area seniors the art of Tai Chi and how to regain balance. page

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Feature Meet Newton woman Stephanie Parks who has lost more than 60 pounds by committed diet and exercise.

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Food and Diet Changing recipes to better accommodate your diet is key to losing weight. Find a new recipe to a traditional favorite.

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Exercise Moving around is crucial to maintaining a healthy body weight. Check out these five tips to incorporate exercise into your daily routine.

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Meditation Learn about meditation, yoga and important tips for beginners.

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Classes Find out about a variety of available fitness classes available in Newton.

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Cover: Stephanie Parks of Newton shows off an old pair of jeans. Cover and article photographs are courtesy of photographer Audrey Oliphant.

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HEALTHY WAYS TO SPEED UP YOUR METABOLISM

Dieters are often aware of metabolism and its effect on an individual’s weight.

Metabolism is a process that serves a host of important functions, including converting food and drink into energy and using energy to construct certain components of cells.

For the perpetual dieter, metabolism can be a natural-born enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frustrating, a person’s metabolism can hinge on genetics and gender. People may inherit a speedy or slow metabolism. Gender plays a large role considering men have a tendency to burn more calories than women, even while resting.

Gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, there are several healthy ways to speed up metabolism.

• Pack on some muscle.

People with more muscle tend to have a higher resting metabolic rate. That’s because muscle burns more calories than fat. According to the American Council on Exercise, each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day. Those figures might seem insignificant, but they add up over time and someone with significant muscle can burn

considerably more calories than someone without.

Employ resistance training to build muscle, as such training activates muscles all over the body, increasing your daily metabolic rate as a result.

• Emphasize intensity.

Daily exercise is great, but high-intensity daily exercise will prove more effective at speeding up your metabolism. Low- or moderate-intensity workouts don’t pack the same punch as highintensity workouts, which produce a longer increase in resting metabolic rate. Sign up for a Zumba or spin class at your gym, both of which are the kind of high-intensity cardiovascular workout that can speed up your metabolism.

• Embrace grazing. Grazing is a dietary philosophy in which individuals eat five to six smaller meals every three to four hours instead of three large meals each day. Eating this way helps keep your metabolism going, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet. Choose low-fat, highnutrient foods, and snack on fruits and vegetables instead of more popular snacks like potato chips.

• Eat more protein. Protein can serve many purposes for people trying to lose weight. Protein has a tendency to make you feel full when you eat it, reducing the likelihood that you will overeat. In addition, the

body burns more calories when digesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, fish, nuts and beans are great sources of protein, which should not be all you eat but can be used as a periodic replacement for other foods.

• Stay hydrated. Your metabolism will likely slow down if you allow yourself to get dehydrated. When the body does not have enough water, several of its functions, including its ability to burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot generate energy, affecting your metabolism.

In addition, the body is not as effective at using fat as fuel when it is dehydrated, further slowing your metabolism. How much water an individual needs to stay hydrated is open to debate among medical professionals, but one study found that adults who drink eight or more glasses of water per day burned more calories than those who drank four glasses of water per day.

Many people feel they were either gifted at birth with a fast metabolism or doomed from the start with a slow metabolism. But an individual’s metabolism is not set in stone, and there are a host of healthy ways men and women can speed up their metabolism.

Courtest of Metro Creative Connection

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Newton YMCA offers new way to get into shape

By Zach Johnson Daily News Staff Writer The Newton YMCA has made an investment in a recent fitness trend called TRX Suspension Training for 2014.

TRX Suspension Training is a high-intensity training allowing Y patrons to challenge themselves at a level in coordination with their own personal levels of fitness.

“TRX adheres to most strength and conditioning coaches’ philosophy on training to keep your feet on the ground in three dimensions using multiple joint movements with an emphasis of working on and strengthening the core to maximize core function,” Fitness Director Jarred Lackey. “It will be great for all ages in developmental or strength stability gaining in different programs, such as speed and agility work for young teenagers or even potential for young high school kids who aren’t quite ready for weight

training.”

The YMCA will be offering multiple levels and intensities of classes for individuals who are interested. Two basic classes will be offered with United Way of Jasper County Fit for Life with TRX, which will have TRX training with an added cardiovascular training supplement. The other basic class will be a TRX Suspension Training, which has three six-week sessions starting Jan. 7 at three different intensities — maximum, medium and low.

“It’s a good way to get an introduction to TRX with having a chance to breakdown the individual exercises or motions,” Lackey said.

The YMCA will offer a boot camp style of training with TRX called “Destruction by TRX,” which will be for an hour Mondays, Wednesdays and Fridays, with each session lasting for a month.

Sessions will be offered in January through April.

For more information on the classes, contact Jared Lackey at (641) 792-4006.

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How to stick with your New Year’s resolution

By Matthew Nosco Daily News Staff Writer The New Year is upon us, and for many Iowans it will be accompanied by resolutions pertaining to our health and fitness.

The depth and scope of health-based resolutions can vary wildly, each one tailored to the individual making it and the needs that they have in their life, but they can usually be broken down into a few simple categories: • Eat healthier. Whether it’s controlling your calorie intake, eliminating carbohydrates from your diet or working on phasing out processed junk foods, diet-based resolutions are growing more and more popular each year as new trends emerge.

• Get into shape. Many Americans look to the mirror when they’re thinking about their New Year’s resolution. It’s easy to remember the glory days of youth when it felt like the whole world could be tackled, when your metabolism was running higher and you were in the best shape of your life due to high school sports. Goals in this category range from working out a set amount of time each week to training for a particular event, like a 5K or marathon.

• Lose weight. While both of the previous categories fit in here, a lot of people don’t get that specific when they are making their resolution. For them, it could be as simple as, “I’m going to cut off that ex-

tra 20 pounds this year,” without developing a proper strategy for doing so.

Max Seeman, exercise science and physical education instructor at Baxter High School, laid out some simple, easy-tofollow tips to ensure that our New Year’s resolutions remain more attainable: • It’s best to make sure that your resolution is a goal rather than a ‘not’. Rather than focusing on not eating junk food every day and facing a resolution that feels like a negative, it can be better to gear your energy toward something more positive, such as incorporating additional servings of fruits and vegetables each week.

• Post a reminder of your resolution somewhere that you’ll see it often. Have a goal to work out in your home for 20 minutes every day? Put up a sticky note on the bathroom mirror, on your computer monitor, or somewhere else where you will see it often. Put a daily notification in your cell phone that will pop up at a certain time. Then you’ll either have to confront your resolution or the guilt of ignoring it.

• Find a buddy who wants to do the same thing. If you go to the gym with a friend several times a week, you can hold each other accountable for your success.

It’s a lot easier to put off your training session if you don’t have to deal with a disappointed phone call. It’ll take some of the edge off of getting back into shape, making it a more enjoyable and social experience.

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Easy ways to enjoy a flu-free winter Spending significant time in close proximity to others indoors can make people more susceptible to the flu. As a result, winter, when people typically spend more time indoors than outdoors, is often dominated by the sniffling and sneezing synonymous with the flu. But men and women can take steps to protect themselves from the flu this season.

• Get a flu shot. Some people prefer to avoid getting a flu shot because they want to build up their natural immunities or they believe the shots can make them sick. But most flu shots contain an inactive virus that will not make you sick, and will only trigger your body’s immune system response to a foreign invader. It can take a couple of weeks for full immunity to develop, so it’s possible to still get sick even after a flu shot has been administered. Also, a flu shot does not guarantee recipients won’t get the flu. People can still get the flu after receiving a flu shot, as it may be another strain of the virus. But flu shots are largely effective.

• Quit smoking. Smoking cigarettes and cigars can affect the immune system and also compromise the body in a number of different ways. Smoking can disable mechanisms in your breathing passageways that serve as natural repellants to the flu. These include the hairs on the lungs that brush away contaminants. Smoking also can create holes in the lining of lower air passages, and such holes can make people more susceptible to illness, including the flu. Smokers who get the flu typically find that the flu further complicates their ability to breathe.

• Avoid sick people. When those around you are sick, it is best to keep

your distance, especially when those people have the flu. The Centers for Disease Control and Prevention state that people with the flu can spread it to others up to six feet away. Flu viruses are spread mainly by droplets of bodily fluids expelled during coughing, sneezing and even talking. This is why doctors recommend that anyone who has the flu stay home from work or school until they are fully recovered.

• Be especially cautious when pregnant. According to Dr. Cameron Wolfe, an infectious disease specialist at Duke University Medical Center, women who are pregnant are at a higher risk of complications and even death from influenza. Doctors don’t fully understand why, but many feel that because the flu can compromise a woman’s ability to breathe well, this makes it difficult for oxygen to be passed on to the fetus. Pregnant women should speak with their obstetri-

cians about the safety of the flu shot.

• Get plenty of rest and good food.

Adequate sleep and a healthy diet can bolster your immune system. It’s important to stay hydrated, eat fruits and vegetables rich in vitamin C and prioritize getting a good night’s sleep each night.

• Beware of homeopathic remedies.

Always check with a doctor before adding any natural remedies to your flu-fighting repertoire. While some supplements like elderberry syrup, zinc and oscillococcinum can mitigate symptoms of the flu, there’s no solid evidence that these items offer any preventative value. Homeopathic remedies also can interfere with medications or may be dangerous to a developing fetus, so do not take these substances without first checking with a doctor.

Courtesy of the Metro Creative Connection

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BLAKE DUNN

Teaching the art of Tai chi to jasper county seniors

By Zach Johnson Daily News Staff Writer

The art of Kung-Fu has seen many of changes since its origins, but Blake Dunn is keeping with the traditional art of Tai Chi. Since October of last year, Dunn has been teaching Yangstyle Tai Chi to Jasper County seniors at the community centers in Colfax and Newton at no cost to the seniors.

“The seniors love it, and all of them are very eager to learn the art,” Dunn said.

The class is in Colfax is at 10:15 a.m. every Tuesday, and the class in Newton is at 12:20 p.m. each Wednesday. The classes run 45 minutes to an hour and is taught in a different

style than most are accustomed too.

“The Yang style is very traditional to the true origin of Tai Chi that originated from China,” Dunn said. “There is 108 steps in the Yang style. Someone can learn the style in a year and a half doing weekly classes.”

Dunn has spent more than 35 years in Hawaii learning Yang-style Tai Chi from Master Kong Siu Lum Pai club in Honolulu, Hawaii.

“In Hawaii, with the climate and the high cost in rent, we did most of our classes on the beach,” Dunn said.

Dunn’s classes will expand in 2014, as the Newton YMCA will be offering his classes as part of its free classes for YMCA members. Contact the YMCA for more information.

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Blake Dunn teaches seniors at the Jasper County Community Center the art of Tai Chi. The classes are free and available to the public.

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One Newton Woman

makes losing weight look as easy as a walk in the park

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By Ty Rushing Daily News Staff Writer Most people feel that New Year’s resolutions were meant to be broken.

Stephanie Parks isn’t one of those people.

Since January, Stephanie has dropped 63 pounds and is aiming to lose even more weight.

“I turned 30. and it was really weird.

It just clicked. I was really ready,” Stephanie said on what inspired her lose weight. “My kids are older now.

They can go to the Y and hang out while I work out. Before, it was always hard, because my husband worked like third shift and couldn’t help as much But now, they’re older, and it was just time.”

Stephanie began her fitness journey by joining Weight Watchers in January. She then started a Facebook group, “Believe inYOURself!,” where members could support one another and share tips, recipes, exercises and other ideas for leading a healthier life.

“That’s what motivated me,” Stephanie said. “Every Thursday, I logged in my weight, whether I gained or loss. I didn’t want to let them down. I started it, and I was like the lead, so I really didn’t want to let them down.”

As Stephanie’s weight has dropped, the group has grown and presently has 96 members.

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“We talk about everything. We share recipes, our struggles, and so I never went to the Weight Watchers meetings,” Stephanie said. “I had the app, and I just did the Facebook thing, since I’m always at home. Since I started it, I just didn’t want to let anyone down, so I just kept going.

“There are some other girls who lost a ton of weight too and some who have kind of disappeared and don’t post anymore,” she continued. “But that happens. I’ve probably started and quit like 10 times in my life too, so I understand, and I feel everyone’s pain.

No matter where they are at in their journey, I get it.”

Although the combination of her children being older and the support of her group played a role in her weight loss, Stephanie made some major lifestyle changes and worked hard to get where she is.

She shared some of the secrets to her success.

“At first, I thought, ‘Oh, I’ll just workout from home.’ But I couldn’t do that for very long. It’s really boring, so

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I joined the Y,” Stephanie said. “I joined the Y in February, and I started really slow.

Like 30 minutes (on the Elliptical), and now I do like an hour or so.”

As for her diet, Stephanie said being on Weight Watchers doesn’t limit what she can eat. The program features the “points” system. For example, under the points system, a slice of pizza can range between eight to 14 points, depending on the size and toppings. The amount of points a person is awarded in a day is dependent on his or her physical traits.

“I do fitness shakes in the morning,” Stephanie said. “Lunch, is usually like a wrap, soup or a sandwich. I basically just eat every two to three hours, just something small. Weight Watchers teaches you that, just to spread it out, and it’s not always easy.”

She also cut pop out of her diet and drinks plenty of water. She advises people not to try to make all of the changes to their lifestyle at once but to take it a little bit at a time.

Stephanie, who grew up in Newton, said people around town have noticed the changes that have taken place to her body.

“At about 20 pounds, other people started noticing,” she said. “To me, I look the same. But now, everywhere I go, people stop me and ask about it. I’ve lived here my whole life, so it’s like ‘Oh, you look great!’ everywhere I go.”

Some of the biggest challenges she said she faced on her journey were the temptations that come along at events with a lot food and falling off track during weekends and while on vacations.

Stephanie is a firm believer in the adage, “If I can do it, you can do it,” and wants to encourage and inspire anyone who is ready to start or continue their own weight loss journey.

“Have patience. It’s huge. People still complain if they lose only one pound a week,” she said. “That’s so good. If you go clear back to January, and look at my posts in the group, that’s how I did it. One to two pounds a week.”

“Just keep going, and you will get there,” she finished.

If you would like help to start your journey, Stephanie recommends joining her Facebook group for support.

Staff writer Ty Rushing may be contacted at (641) 792-3121, ext. 426, or at trushing@newtondailynews.com.

Audrey Oliphant Photography Stephanie Parks shows off her new figure after joining Weight Watchers and losing more than 60 pounds in 2013.

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Make your favorite recipes healthier A healthy diet plays a significant role in a person’s overall health. Without a healthy diet, men and women are more susceptible to disease and other potentially harmful ailments.

But when many people think of a healthy diet, a lack of flavor is often one of the first things to come to mind. That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy.

• Trim the fat. No one wants to eat fat, but fat isn’t entirely bad for you.

Fat can help your body absorb vitamins A, D, E and

K, and replacing fat with something like carbohydrates decreases how much these valuable vitamins are absorbed. In addition, dietary fat releases chemicals in the brain that make you

feel full, reducing the likelihood that you will overeat.

Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet.

But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their diets. One way to do that is to reduce how much butter, shortening or oil you use when cooking.

For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. In the case of the latter, find a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the difference, but your body will be better for it.

• Substitute healthier fare. Substituting items is another way to turn a favorite dish into a healthier dish without altering the flavor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase wholewheat or whole-grain pas-

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tas, which are higher in fiber and lower in calories.

If a recipe calls for using milk, choose fat-free milk instead of whole milk. Doing so reduces your fat intake by nearly 8 grams per cup.

Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale

back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vitamins and minerals to your diet.

• Change your methods. Certain cooking techniques are healthier than others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking

in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead.

What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep

foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavor.

Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacrificing flavor.

Courtesy of the Metro Creative Connection

Healthier Mac ‘N’ Cheese 3 c. whole wheat rotini pasta 2 1/2 tbsp organic Kalona butter, divided 2 small leeks, white part only, chopped 1 garlic clove, minced 2 tbsp flour 1 c. non-fat milk 1 (6 oz) container non-fat plain Greek yogurt 1 1/2 c. shredded Cabot sharp extra light cheddar cheese (75%-less-fat) 3 wedges Laughing Cow reduced-fat Swiss cheese 1/2 tsp paprika 1/2 tsp salt black pepper, to taste 1 tbsp whole wheat breadcrumbs 4 c. baby arugula 1 c. halved cherry tomatoes Squeeze of fresh lemon olive oil, to taste Directions: Preheat oven to 350 degrees. Grease a 9-by-9-inch baking dish with nonstick cooking spray; set aside. Cook pasta according to package directions; set aside.

In a large saucepan, melt 1/2 tablespoon butter; add leeks and garlic and continue to cook for 2 to 3 minutes. Remove from the pot and set aside.

In the same pot, melt

remaining butter; add flour and cook for 2 minutes, stirring constantly. Slowly whisk in milk until mixture is thick. Remove from heat and add yogurt, Cabot sharp cheddar cheese and Laughing Cow cheese; mix well.

Add the cooked leeks and garlic, pasta, paprika and salt to the sauce and stir to combine; season to taste with black pepper.

Pour mixture into prepared baking dish; sprinkle with breadcrumbs.

Bake for 20 minutes or until cheese is bubbly and bread crumbs have browned.

In a separate bowl, combine baby arugula, tomatoes, lemon juice and olive oil to taste; season with salt and pepper. Serve macaroni and cheese topped with the baby arugula salad.

Nutritional values and information per serving: 35% vitamin A 35% calcium 15% vitamin C 15% iron Calories: 330 Protein: 21g Carbohydrate: 41g Saturated Fat: 5g Cholesterol: 30mg Sodium: 570mg Dietary Fiber: 5g Sugar: 7g Fat: 10g Trans fats: 0g

Healthier Mac ‘N’ Cheese

Crunchy Apple Coleslaw 1 1/2 c. light salad dressing 1/2 tsp ground ginger 2 tbsp lemon juice 2 Granny Smith apples, peeled, cored and diced 1 (16 oz) bag coleslaw mix 2/3 c. raisins 1/4 c. chopped green onion 1/3 c. sunflower kernels Directions: In a large bowl, stir together salad dressing, ginger and lemon juice. Stir in apples. Add

coleslaw mix, raisins, green onion and sunflower kernels. Toss gently to coat.

Cover and refrigerate 2 to 3 hours or until serving time.

Nutritional values and information per serving: 2% vitamin A 2% calcium 25% vitamin C 4% iron Calories: 140 Fat: 8g Carbohydrate: 18g Protein: 2g Cholesterol: 10mg Sodium: 270mg Dietary Fiber: 3g Sugar: 13g

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ways to incorporate exercise into your daily routine Finding time to exercise is no small feat for many men and women.

Obligations at home and at the office can make it hard to fit in a workout, a familiar quandary for men and women with multiple commitments.

Though it’s not always easy to fit in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health.

The United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week.

In addition, the DHHS also advises that healthy adults include strength training exercises in their workout regimens at least twice a week. Such a workout schedule can improve both physical and mental health, making it easier for men and women to handle their hectic schedules.

While such recommendations may seem manageable, many men and women still feel as if there’s just not enough time in the day for them to incorporate a daily exercise regimen. The following are a few ways such men and women can find time for fitness.

1. Take a Walking Lunch.

Many professionals have heard of a “working lunch,” but those strapped for time to exercise might want to take a walking lunch instead.

Rather than sitting at your desk or in your favorite booth at a nearby restaurant on your lunch hour each

day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on office gossip with coworkers. Invite a few coworkers along, walking to and from your favorite restaurant or finding a nearby park and going for a quick walk. This is an easy way to squeeze in the recommended 30 minutes of moderate aerobic activity each day, and you will no doubt feel more energized after lunch than if you had simply eaten without exercising.

2. Exercise in the Morning.

Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including after leaving the office at the end of the workday. When exercising in the early morning hours, men and women are less likely to encounter scheduling conflicts, as coworkers, colleagues and even the kids will likely still be asleep. That means fewer interrupted or missed workouts.

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3. Prepare Meals Ahead of Time.

If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the office and dinner each night. For example, slow cookers and crockpots make it possible to start making dinner in the early morning and require little or no effort once you arrive home in the evening.

Plan to cook a few meals each week in a slow cooker, which will free up time for you to workout when you would otherwise be preparing dinner.

4. Work While You Workout.

Smartphones and tablets have made it easier than ever to get work done while you’re away from work. This includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. Thanks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds.

5. Get Off the Couch.

Many men and women prefer to unwind on the couch as they catch up on their favorite television shows and movies. But such unwinding should not come at the expense of working out. Much like catching up on work at the gym, you also can catch up on your favorite shows and movies while at the gym.

Many smartphones and tablets now have apps that allow users to access subscription streaming services, so users who can’t find time to exercise should take advantage of such apps and watch their favorite shows

and movies from the treadmill instead of the couch.

Readers who can comfortably read while exercising can follow a similar route and read on the elliptical instead of sitting sedentary in a chair as they make their way through the latest bestseller.

Finding time to exercise can be difficult, but even the busiest men and women have several options at their disposal as they attempt to make fitness a bigger priority in their lives.

Courtesy of Metro Creative Connection

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Where you want it.

When you want it.

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Tips for yoga beginners Though it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health.

Though yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012.

The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit

yoga with relieving stress and improving overall fitness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure.

While yoga is beneficial in many ways, it’s important that men and women not mistake yoga for medical treatment. Though yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment.

For example, doctors may recommend yoga to indi-

viduals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels.

It’s also important that men and women beginning a yoga regimen not take it lightly.

According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen.

• Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certified instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal problems and high or low blood pressure.

When trying yoga for the first time, always work with a professional, making sure to discuss any preexisting medical conditions before your initial session.

• Take things slowly. Its reputation as a calming discipline often gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform difficult stretches and poses.

Yoga is not a competition, so give yourself adequate time to learn proper breath-

ing techniques and figure out ways to maintain your balance.

• Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing.

• Dress appropriately.

Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to perform various poses and stretches.

Men may also be able to find pants made specifically for yoga, but if not, athletic shorts or track pants can work just as well.

• Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline.

Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

Courtesy of the Metro Creative Connection

16 Page 16

Area Fitness Class Opportunities Newton YMCA 1701 S. Eight Ave. E. Holiday Break Basketball Camp Saturday, Dec. 26, and Sunday, Dec. 27 1 to 3 p.m.

The YMCA is hosting a Holiday Break Basketball Camp for boys and girls in Kindergarten through fifth grades. The fundamentals of the game of basketball will be covered during the camp which is instructed by Scott Taylor, YMCA Sports Director.

Children will be divided up into age appropriate groups. Skills and drills can be modified to accommodate beginning and AAU type players.

Cost is $12 for members/$20 for nonmembers.

YMCA/Noble All-American Winter Youth Basketball League Saturday, Jan. 18, to Saturday, Feb. 22 8 a.m.

The YMCA and Noble All-American are teaming up to bring you the annual Winter

Youth Basketball League for boys and girls in 2nd-6th grades.

Practices begin Jan. 6, 2014 and games begin Jan. 18, 2014, at the YMCA The cost is $22 for member and $44 for non-members before Dec. 15, and $27 for members and $52 for non-members after Dec. 15.

Bootcamp Small Gym, Monday, Wednesday, Friday 5:15 to 6:15 a.m.

Bootcamps offer intervals of cardio drills and muscle conditioning exercises to provide you with the ultimate circuit workout.

Classes are directed by trained staff.

Silver Sneakers Aerobics Room, Tuesdays and Thursdays 8:15 to 9 a.m.

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living skills.

My Pharmacist Knows My Name.

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Zumba Aerobics Room, Saturdays 9:15 to 10 a.m.

Dance inspired aerobics workout that is set to international sounds from around the globe. All levels are welcome and encouraged to give it a try!

Newton Church of The Way 2306 S. Third Ave. E. Cardio Pump Mondays: 9 to 10 a.m.; 5:30 to 6:30 p.m.; Wednesdays: 9 to 10 a.m.,Thursdays, 5:30 to 6:30 p.m.

Basic Step Aerobics Tuesdays and Thursdays, 8:35 to 9 a.m.

Intermediate Step Aerobics Mondays, 10 to 10:45 a.m.

Boot Training

Mondays, Tuesdays and Thursdays, 5:30 to 6:30 p.m.

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