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January 7, 2016
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Sauk Valley Media • January 7, 2016
Health & Fitness
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January 7, 2016 • Sauk Valley Media
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Health & Fitness
Winter fitness
Combine creativity with basic equipment for fun winter workouts BY MICHAEL ANDREW Special to Health & Fitness
W
ithout a gym membership, many people feel lost when it comes to staying in shape as winter approaches. With a little creativity and some basic equipment it’s not hard, and can even be fun, to stay in shape all winter long. Here are some low-cost ideas to keep fit outside the gym this season. If you need more of a challenge, use the modification tips to take it up a notch. 1. Stairs: Running or walking up and down the stairs in your house or apartment building can be a great high intensity cardio and leg workout. One option for those starting out is to add walking intervals every few floors. For example, leave the stairwell and walk the length of the hallway and back before resuming your ascent. Take it up a notch: Try climbing two steps at a time, sprinting a few flights or doing jumping jacks between floors to raise the intensity.
2. Ice skating: This is a great aerobic and social workout that can be done free of charge in some arenas. Take it up a notch: If triple axels are not in your repertoire, you can still pick up the pace to get your heart pumping. Skating backward can also work your muscles in different ways. If you have 10 or 20 meters to yourself you can try this: • Skate as fast as you can for 10 meters. Come to a complete stop and touch the ice with your hand. • Immediately sprint back to the starting spot and touch the ice again. • Do this for 1 minute, three times. • Skate leisurely for 1 to 2 minutes between sets to catch your breath. • As you get better at it, try going for longer periods, change your distance or reduce your rest time. 3. Indoor sports: Join a team or individual sports program.
Competition levels can range from recreational to expert. The most cost-effective programs are usually run by local municipalities where gym space at a local school or community center is secured and people drop in for a game of basketball, floor hockey or other team sports. You can also sign up for any number of aerobics classes, dance classes or other group fitness sessions. Take it up a notch: If you have the time, try combining more than one workout each day. Try a yoga class right after pickup basketball or Zumba in the morning and volleyball at night. 4. Mall walking: When walking outdoors is not an option, do laps inside your local shopping mall. For the average person, a brisk 1-hour walk can burn 300 to 400 calories. Take it up a notch: If there are multiple levels in the mall, climb stairs or walk up escalators to challenge your leg muscles and burn extra calories. 5. Home workouts: A workout
DVD or even a quick YouTube search to find indoor aerobic routines can pay off when you have limited space. If you have weights, resistance bands, a skipping rope, a stability ball, trampoline or other equipment, you can incorporate those into a great full body workout. Take it up a notch: Experiment with mixing and matching workouts. For the best fatburning workouts, mix some resistance training with some high intensity cardio. In 20 or 30 minutes you could easily burn more calories than you would on a treadmill at the gym. 6. Dancing: For even more fun and less structure, turn up the volume on some of your favorite songs and dance. Take it up a notch: Try doing push-ups, dips, jumping jacks or burpees during the choruses. 7. Active TV viewing: Don’t want to miss your favorite TV show? Try jogging or skipping on the spot while you watch. Take it up a notch: Do squats, push-ups or burpees during the
commercial breaks. 8. Snow sprints: Head out to an open, snow-covered field with some water-resistant trainers or hiking shoes and an appropriate number of layers. Ice doesn’t usually form on grass, so it’s usually safe to run on a field of freshly fallen snow. Try running, jogging, jumping and plain old-fashioned playing in the snow. Take it up a notch: Walking lunges in the snow can burn more calories because your muscles are working harder to stabilize each step. Winter doesn’t need to be a season of sedentary hibernation. This year, use these tips to keep fit outside the gym and emerge next spring with the beach-ready body you’ve always wanted. Michael Andrew is a personal trainer and provides personalized online training plans at www.mkonlinetraining.com. Source: www.active.com
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Sauk Valley Media • January 7, 2016
Health & Fitness
An ounce of prevention
Nutrition Plus owner helps people live healthier lifestyles BY SHELBY KUEPKER Special to Health & Fitness
E
veryone is faced with some sort of health issue at some point in their life. For some, the treatment is heading off to the doctor for what they hope will be a quick fix. But for a growing number, trying to head off the issue before it becomes a problem is their solution. That’s where businesses like Clinton, Iowa’s Nutrition Plus come in. Carey Everson, owner of Nutrition Plus, said she passionately believes in health foods and supplements because they are a part of the “industry that is growing because of the health crisis we are undergoing in the United States.” Everson, 57 of Clinton, says many people come into her
shop searching for guidance on how to live a more healthconscious life, and she is there to give the best advice she can. It’s advice that comes from a person who’s had a healthy interest in nutrition for a long time.
“through herbal supplements, the healthy way,” and she has raised her family to be as healthy as possible.
She claims that if you haven’t been in her store yet, “you probably didn’t realize we were here because you didn’t realize what you needed.” She When she was 17, she came believes everyone can benacross Nutrition Plus because of her strong interest in living a efit from stopping in her shop to see the “large selection of healthy life. After taking a few classes in nutrition, she became herbal supplements, vitamins and minerals, health and food passionate about making sure items, essential oils, and beauty she and her family, and whoproducts.” ever else she could help along the way, lived long and healthy Everson orders all of her prodlives. ucts from companies that she has known for years and with With a few more classes and which she’s developed strong, workshops through the years, trusting relationships. In short, Carey has acquired knowledge if she doesn’t trust the product, about all kinds of suppleshe doesn’t sell the product. ments, vitamins, and oils. She said she takes care of herself Everson said she believes the
nutrition industry is growing because Americans are beginning to become more healthconscious; they want to live longer and steer clear of disease. Her goal is to help them do that, to help those “who do not understand nutrition as much make proper lifestyle choices with good quality supplements.” Some supplements sold at Nutrition Plus are geared toward specific uses, but most are more general in nature and can be taken to help live a healthier lifestyle. And that lifestyle isn’t for adults. It goes from babies to boomers, and beyond. Everson sees many young mothers coming in to see how they can make their children’s lives as healthy as possible, as well as many baby-boomers
who want to jump on the nutrition bandwagon. She said that “during our first 40 years, our bodies typically take care of themselves, but after that we realize we need to take better care of ourselves to avoid a lot of medication” The best part of Nutrition Plus, she says, is the “comfortable, relaxing, and non-threatening environment.” Everson and her staff, including daughter Tavia Movida, have the knowledge to help anyone who comes through their doors, and the shop’s family feeling helps make customers feel more comfortable. Whether you’re looking for something to relieve stress, battle a cold, or clean out your “plumbing,” Nutrition Plus will take care of you.
January 7, 2016 • Sauk Valley Media
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Health & Fitness
Owner believes everyone can benefit from a trip to her shop
Photos by Alex T. Paschal/apaschal@saukvalley.com
The nose knows what’s good for you, and Nutrition Plus owner Carey Everson carries a wide variety of aroma therapy oils at her Clinton, Iowa store. The organic oils can be applied directly or put into a diffuser.
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PAGE 6
Sauk Valley Media • January 7, 2016
Health & Fitness
Fake meats
End of meat? Startups seek meat alternatives for the masses for food, which they say isn’t as healthy, affordable or environmentally atrick Brown is on an improbable friendly as plant-based mission: Make a alternatives. burger Americans love, The challenge is that minus the meat. most Americans hapVeggie patties have been pily eat meat and eggs. That means that, without around for decades, but a breakthrough, those Brown and others want seeking to upend factory to make foods without animal products that look, farming risk becoming footnotes in the history of cook and taste like the real thing – and can finally startups. appeal to the masses. BY CANDICE CHOI AP Food Industry Writer
P
“We are not making a veggie burger. We’re creating meat without using animals,” said Brown, a former Stanford scientist who has been scanning plants in search of compounds that can help recreate meat. Brown’s company, Impossible Foods, is part of a wave of startups aiming to wean Americans off foods like burgers and eggs, and their efforts are attracting tens of millions of dollars from investors. The goal is to lessen the dependence on livestock
can be a sheath on tendons.” To form the strips, a mixture is pressed through a machine that forms and sets the product’s texture with heating and cooling chambers. The method isn’t new in the world of fake meats, but the company says it fine-tuned the process to deliver a more realistic offering. Brown dismisses the Learning To idea that fake meat might Mimic Nature weird people out and says it’s a “desirable evoluIn its office in Southern tion.” California, Beyond Meat works on “chicken” strips “It’s like moving from made with pea and soy the horse-drawn carriage proteins that have been to the automobile, or the sold at places like Whole landline to the iPhone,” Foods since 2012. But he said. founder Ethan Brown But Beyond Meat isn’t concedes the product quite there yet; The Huffneeds work. ington Post described To give the “meat” its the strips as having an fat, for instance, canola oil “unpleasant” taste that is evenly mixed throughinhabits a “strange terriout the product. tory between meat and “That’s not really how it vegetable.” works in an animal,” said At Impossible Foods, the Brown, a vegan. “The fat patty is made by extract-
ing proteins from foods like spinach and beans, then combining them with other ingredients. The company, which has about 100 employees, expects the product to be available in the latter half of next year, initially through a food-service operator. Few have tasted it, but the vision continues to gain traction. In October, Impossible Foods said it raised $108 million in funding, on top of its previous $74 million. Among its investors are Bill Gates, Google Ventures and Horizons Ventures.
Culturing Meat, Just Like Yogurt Another startup isn’t
totally ditching the cow.
conference last year. Only about 200 people With $15.5 million in funding, Modern Meadow have tried the chips, which Forgacs describes in New York City takes cells from a cow through a as “crispy, crunchy beef biopsy and cultures them jerky.” to grow into meat. At a Citing the demand for conference in February, more openness about company founder Andras how food is made, he sees Forgacs likened the proa day when people tour cess to culturing yogurt or meat plants, as they do brewing beer. with breweries. “This is an extension of Banning The Word that,” he said. Modern Meadow doesn’t have a product on the market yet either. The company says it doesn’t necessarily want to replicate steaks and burgers, and gave a hint of the type of foods it might make by presenting “steak chips” for attendees at a small
‘Vegan’
In San Francisco, Hampton Creek’s mission is to replace the eggs in products without anyone noticing. In trying to appeal to the mainstream, co-founder and CEO Josh Tetrick has a simple rule. FAKE MEATS CONTINUED ON 7
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January 7, 2016 • Sauk Valley Media
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Health & Fitness
Companies work to eliminate the word ‘vegan’ FAKE MEATS
CONTINUED FROM 6
“Number one, never use the word ‘vegan,’” he said. To avoid perceptions its eggless spread Just Mayo won’t taste good, Hampton Creek even removed the V-word from the label. Tetrick says what makes the product different is that it tastes better and costs less – not that it’s made with a protein from a Canadian yellow pea
instead of eggs. “The egg-free thing is almost irrelevant,” he said. Swapping out a single ingredient in a product may make it easier for people to swallow change. Just Mayo’s consistency and taste are similar to mayonnaise. The product, which is available at retailers including Target and WalMart, is gaining enough traction that the American Egg Board, which is responsible for
slogans like the “Incredible, Edible Egg,” sees it as a “major threat,” according to emails made public through a records request. So far, Hampton Creek has attracted $120 million in funding. It continues to screen plants for compounds that can help replace eggs in recipes and plans to eventually introduce a scrambledegg product. Follow Candice Choi on Twitter @candicechoi
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Left: In this Feb. 4, 2015, photo Hampton Creek Foods pastry chef Ben Roche pours Just Scramble into a pan at their office in San Francisco. Hampton Creek’s mission is to replace the eggs in products without anyone noticing. In trying to appeal to the mainstream, co-founder and CEO Josh Tetrick has a simple rule, “Never use the word vegan,” he said. Right: Scrambled eggs made by Hampton Creek Foods Just Scramble.
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Health & Fitness
Sauk Valley Media • January 7, 2016
Boxing club changes mitts, broadens its mission Sterling man excited to pass along formula to sweet science
BY CHRISTOPHER HEIMERMAN Special to Health & Fitness
G
assed, 15-year-old Owen Bergstrom steps out of the ring. In steps 50-year-old Hope Klement, eager to take out some frustration on her instructor’s pads. Just outside the ring, 9-yearold Andrew Tackett works a punching bag with the instructor’s wife. Each of them is a portrait of focus as they simply address what’s in front of them at Rage Boxing and Fitness Club, in Dixon. For Klement, that doesn’t include the emotionally taxing work she’s done at the Jack Mabley Center for nearly 10 years. “The job I have is very emotionally demanding, so it helps to get a lot of the feelings out when I’m here,” Klement said. For Bergstrom, whose bad grades relegated him to Nachusa Campus School, an alternative institution, he’s breaking down the stress that used to be a roadblock. “I’ve always had a hard time focusing,” Bergstrom admits. “I don’t know what it was from. Ever since I started boxing and work-
ing out again, I don’t have as much stress. I’m concentrated more and getting more work done.”
he’s exiting the ring, so to speak,” his wife, Sara, said. “This is a neat thing to witness, and to be a part of.”
Bruce Rumbolz, 42, of Sterling, a former super-middleweight state champion, bought the club from Steve Mazzarisi a few months ago. Mazzarisi, whose family owns the Mama Cimino’s across the street, moved to Colona to open a new restaurant.
Don’t look back in anger There’s a delicate balance in boxing: harnessing one’s energy, while being ready to uncoil when the window opens wide. When it comes to toeing that line, Rumbolz has experience in spades.
Rumbolz, an MRI tech at KSB Hospital by day, at first balked, because of the early evening hours Mazzarisi kept. But it dawned on Rumbolz that he could establish his own hours and do things his way. Even the club’s name is derived from his nickname, “The Rage.” Besides, boxers have a hard time getting out of the game. So Rumbolz has found a way to stay in it, while preserving his health. After all, he’s got two little ones at home, 12-year-old Sofia and 4-year-old Bryson. And there in the gym is his best friend. “It’s a great opportunity for Bruce, and it’s something organic for us as
He won his state title in 1996 and in 1997, got a shot at an International Boxing Federation regional belt in a nationally televised bout that featured then-little-known “Sugar” Shane Mosley on the undercard. He lost to Anwar Oshana in 12 rounds – “It was a war,” he said – and found out afterward that he was ahead on the scorecard midway through the bout. He thought he was behind, and thus focused on Alex T. Paschal/apaschal@saukvalley.com just getting through 12 rounds. Madison Rockwood, 9, of Dixon works on her foot“If I’d only had more confidence work while training with Bruce Rumbolz at Rage Boxing and Fitness Club in Dixon. at that point,” Rumbolz lamented, adding, “but it got me a lot of big offers.” BOXING CLUB CONTINUED ON 9
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PAGE 9
Health & Fitness
Boxing: ‘Once you’re in it, you’re in it’ BOXING CLUB
CONTINUED FROM 8
The bout took place shortly after Bruce met Sara. And, while she said watching bouts on TV is less intense than in person, “when somebody you love is out there, it’s kind of like your heart is taking the punches, too,” she said. The next year, at the Tropicana Las Vegas, Rumbolz was a landed blow away from an International Boxing Association world title. He’d put down his opponent, Reginaldo Andrade, an enormously strong Brazilian, twice in the first round. Little did he know that he broke his hand the second time. That is until
between rounds, when the adrenaline slowed. His middle knuckle is still pushed way back. The big man wobbled and looked so fazed that referee Kenny Bayless nearly stopped the fight. “He was this close to stopping it, but he let it go,” Rumbolz said, his index finger and thumb about a centimeter apart. “I was hoping he’d walk into something, but he didn’t. World champ. Right there. Never got that world title. State title will have to be enough.” Bayless stopped the fight, all right, in the fourth round. Rumbolz couldn’t throw so much as a jab. “I should’ve jumped on him right away,” he said.
“There is an element of danger in boxing, a risk,” he said. “And that’s exciting for some. And learning to avoid that and defend yourself against that risk Job one: Don’t is what attracts certain people.” lose your head Over the past few years, He got hooked when his Rumbolz has learned a dad took him to a bout lot. From trainers. And when he was 7. Soon, he was training with from triathletes who renowned local coach Al decide to try boxing. Silva of Sterling. He won But even Ironmen get the Silver Gloves Tournaburned out by trying to force themselves through ment at age 9, but soon got out of boxing, only to the fear factor. return to the ring at age “You’ve got to harness 19. your energy, remain calm, “Once you’re in it, you’re and don’t get over-excitin it. It’s kind of funny ed,” he said. how that works,” Rumbolz Similarly, he urges anysaid. “If I have any quesone interested in boxing tions, I’ll give [Silva] a call. not to rush into it. To I thought he was old when make sure they know I started, and I was 8. He’s been around for so long.” what they’re getting into. “There are so many times where everything is in hindsight: if I would’ve done this, or done that, or if I didn’t do that …”
He said he’s got a firm stance on how to train youngsters: defensive skills first. “Make sure you learn your defensive skills and how to see a punch coming and to avoid a shot,” Rumbolz said. “The main thing to start off is not to rush it. Keep improving. I won’t rush anyone to even spar.” Heck, they don’t even have to box. The “Fitness” part of the club’s name is new, and Rumbolz offers intense half-hour personal training session. But if sparring piques your interest? “The boxing is an awesome workout – major cardio and strength-training,” he said. Just keeping your gloves up is work, and Sara can be seen reminding youngsters to guard their chin throughout open gyms. She also reminds them to shift their weight. She’s learned a lot through Bruce.
The plan
In the same vein as his advice to young boxers, Rumbolz isn’t rushing into anything. He’d like to add a juice bar, and wants to figure out how to maximize the space’s poten-
tial. Right now, about 15 can work out comfortably on the treadmills, weights, heavy and speed bags, and in the ring. But no matter what tangible resources Rumbolz has, perhaps the best thing he can offer students is having been there and done that. “It’s reassuring that he knows what he’s talking about,” Bergstrom said. “He’s done the real thing, been in the real fights. He knows what he’s doing.” He wears his passion on his sleeve, too. “He’s amazing,” Klement said. “You can tell he truly loves what he’s doing.” “I’m just really excited to pass along what I’ve learned,” Rumbolz said. Klement has never been a fitness fanatic, so this is pretty new. But her decision wasn’t impulsive. She’d thought it through for some time, and now she’s all in. “I love the fitness aspect of it, but the boxing is enticing. I’d like to know if I could actually do it – do the rounds and actually win. “I feel better today, braver, maybe.”
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Owen Bergstrom, 15, spars with gym owner Bruce Rumbolz in his basement boxing club in Dixon.
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Sauk Valley Media • January 7, 2016
Health & Fitness
Health checkup guidelines What the new screening guidelines for children’s checkups mean FROM MAYO CLINIC NEWS NETWORK MAYO CLINIC NEWS NETWORK Special to Health & Fitness
T
he American Academy of Pediatrics recently released its updated list of recommended health care screenings for children, which includes checking for depression, high cholesterol and HIV. Mayo Clinic Children’s Center pediatrician Dr. Angela Mattke says the revised recommendations are a “firm affirmative to pediatricians that doing these screenings or testing will be beneficial to the child’s health.” What are well-child visits? Well-child visits are another name for routine checkups or physicals. “Much of the AAP Preventive Health Care Screening and Assessment Schedule for Children’s Checkups
includes screening as opposed to skipping straight to testing,” Mattke says. “Screening usually involves asking questions pertaining to the subject or using a validated screening tool such as the CRAFFT (Car, Relax, Forget, Friends, Trouble) for drug and alcohol use or PHQ-9 Modified (depression screening tool) to make sure questions are asked in such a way that have been shown to pick up children and teens at risk for whatever they are screening for.” She stresses that screening children is necessary because some children are at risk for these health conditions, the rate of the conditions is increasing in younger age groups, and without screening, they may go undiagnosed and suffer serious health consequences.
Depression screening every year from ages 11 through 21 “Depression screening is so important. Mood disorders and suicide rates increased over the last couple of decades,” Mattke says. “At least 10 percent of my practice is treating children with depression and anxiety. If we don’t ask them about it in a safe manner, they may not disclose.” High cholesterol screening for children between 9 and 11 years Testing or screening children beginning at age 9 for high blood cholesterol levels may help reduce the national trend of increased childhood obesity. Mattke says by addressing high cholesterol in childhood, we can impact their adult risk fac-
tors for early coronary artery disease. Hiv screening for adolescents between 16 and 18 years “HIV rates are still increasing in this age group. Catching it early can mean a large difference in their overall health and ability to give it to other people through unprotected sex,” Mattke says. Other changes in the screening guidelines • The recommendation for routine vision screening at age 18 has been changed to riskbased assessment, based on evidence showing that fewer new vision problems develop in low-risk young adults. • To help reduce dental cavities, the top chronic disease
2016!
affecting young children, a recommendation has been added for fluoride varnish applications from six months through 5 years. • A risk assessment has been added at 15 and 30 months for hematocrit or hemoglobin screening to help detect anemia, an iron deficiency. • Screen for cervical dysplasia, the presence of precancerous cells on the surface of the cervix, only at 21 years (instead of risk assessment every year from ages 11 through 21). • A screening for critical congenital heart disease using pulse oximetry has been added and should be performed in the hospital before newborn discharge.
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Health & Fitness
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Sauk Valley Media • January 7, 2016
Health & Fitness
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