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Celebrating 21 Years!


JAN/FEB 2021

New Year, New You Heart Health Education Source ...and More!



january/february 2021 CONTRIBUTING WRITERS Kimberly Blaker Christa Melnyk Hines Sherry Wells PUBLISHER Jim Wolf CO-EDITORS Sue Wolf Jim Wolf ART DIRECTION Tim Devine Cory Ottenwess

out & about

Nourish Your Spirit this Winter Winter Fun Starts Here Hit the Slopes


Is a Faith-Based School Right for You? What to Consider in Choosing the Right School for Your Kids Education Resource

active kids


family wellness


Helping Kids Stay Active Indoors Active Kid Zone

new year, new you 14

 Resolution Free Guide to a Happier, Healthier You in 2021

education central 8

 Heart Disease – Know the Signs, What to

fitness first


dining out


The “Quarantine 15” Simple Body Weight Exercises to Do at Home Fitness Events

Superb romantic and family places to dine out!

ADVERTISING Sue Wolf Laura Zolper CIRCULATION Lou Fracassi

The Great Events section is not included in this issue due to the uncertainty at time of print.

Do and How to Prevent It

Good bye 2020 and Hello 2021.The new year stands before us with opportunities for memorable beginnings. We wish you all the best for a year filled with joy, peace, prosperity and an abundance of good health! And, don’t forget to wear a mask! ADVERTISING AND GENERAL INFORMATION:

activities, advice and resources for the chicago suburban family contents 2

suburban family | subfam.com

Office: (630) 863-7183 | Fax: (866) 779-4320 Suburban Family Magazine P.O. Box 1266, Westmont, IL 60559 mail@subfam.com

www.subfam.com www.chicagosuburbanfamily.com January/February 2021

out & about

By Christa Melnyk Hines


ot the winter blahs? You’re not alone. With the lighthearted holidays behind us and a stretch of cold, dark days ahead, this time of year can be rough, especially when many of us are forced to isolate away from friends and family. Banish winter yuck with a few of these nourishing self-care tips. Rest. With Covid-19 continuing to surge (not to mention the flu, colds and various other ailments running crazy eights through many households this time of the year), taking time to rest can help protect your health. Treat yourself to a cat nap, early bedtime, or simply rest with your eyes closed for 15 minutes. Tip: Are worries keeping you awake? Write them down in a worry journal along with three daily gratitudes. Spray lavender essential oil mixed with water on your pillow.Then, lights out. Collect the good stuff. File away feel-good comments people share with you and read them when you’re down. Make a Pinterest board with January/February 2021

items that raise your spirits like inspiring quotes, pretty homes, or comforting recipes. Tip: Start a Joy Jar. Include notes from friends, photos that lift your spirits, enlightening quotes, small trinkets, funny quips from your kids or daily gratitudes. Make lists. No, not to-do lists which can only serve to overwhelm a tired, tender spirit. Instead make lists that answer questions like: Wouldn’t it be amazing if…? What are my dreams? What do I need less of in order to get more of what I want in my life? What am I grateful for? Who am I grateful for? What did I notice today? Or simply list your favorite books, movies, people, music, etc. Tip: Decorate a special notebook just for your dream lists. Disconnect. Just as you can catch feelings of sadness, anger or happiness from people you interact with face-to-face, a study published in the journal Proceedings in the National Academy of Sciences suggests that emotionallycharged posts on social media can also influence your mood. Notice if you feel bummed or drained after spending time on social media. Curate your feed by unfollowing consistently suburban family | subfam.com

negative individuals or groups, disable constant news notifications, and be aware of the types of posts you click on and share. Tip: Take weekly social media sabbaths and establish daily time limits to regain control. Curb social media use by downloading an app like Space, Freedom or App Detox. Listen. Dial up your favorite tunes by creating music playlists that either soothe or energize you. Also, try a guided meditation. Even a few minutes a day can help you interrupt the loop of negative, anxiety-provoking thoughts. Tip: Check out the many mindfulness apps available like Insight Timer, Calm, Head-space, and Stop Panic and Anxiety. Get away—sort of. Escape winter by traveling to a warm, sunny spot virtually. At VisitFlorida.com, feast your eyes on a beach bonfire or watch a sunrise while listening to the soothing sounds of the surf. Or visit Hawaii on YouTube and take a relaxing two-hour stroll along Waikiki Beach in Oahu. Tip: Get into the spirit of your virtual getaway by making food and beverages inspired by the destination. At DiscoverPuertoRico. out & about 3

com, for example, take a virtual road trip around the island while sipping on a cocktail like a pina colada or mojito. (Check out YouTube or Pinterest for recipes.) Read. From inspiring memoirs, humorous essays to page-turning novels, curl up with a book and a warm beverage. Share your love of reading by starting a virtual book club with other enthusiastic bibliophiles. Tip: Follow your favorite authors online for quick hits of inspiration.


Relax. Are you someone like me who has trouble warming up on a cold day? On days like that, my go-to is a warm, soothing bath. Candles and lavender Epsom salts are inexpensive ways to make bath time even more special. Tip: Schedule a massage, hot stone treatment, manicure or pedicure. Don’t forget to ask about their COVID-19 health and safety protocols. Seek deeper conversation. Remember how good you feel after you’ve spent time laughing or discussing meaningful topics with close friends? Good conversation that goes deeper than small talk helps us feel a strong sense of connection with others. And, it’s good for you. Even time spent virtually with good friends can help boost our immune sys-

Tip: Schedule a Zoom or FaceTime coffee or cocktail hour with a friend or two. Even an hour will make a significant difference in your outlook. Give. Big or small, doing something kind for someone is uplifting times two! Surprise an acquaintance with a thoughtful note, mail a funny card to a friend, or post a positive review for a local business. Tip: Pay for the customer behind you in the drive-thru at your favorite coffee shop. Baristas say they get inspired by this practice too! Exercise. If weather permits, bundle up and take a walk.The fresh air, the bright light of the sun on your face and time spent in nature can effectively lift an otherwise damp mood. If you can’t get outside, any kind of regular exercise can boost the feel-good endorphins in your body. For additional motivation, ask a friend to join you for a socially distanced stroll. Tip: Part of healthy living includes feeding your body well. Choose colorful berries, winter vegetables and comforting soups. Play. We aren’t designed to work, work, work all of the time. Even animals play! Play with paint, turn on the tunes for an impromptu dance party with your kids, or try a Pinterest project just for fun.

Winter at

Tip: Get your family playing by scheduling a game night or goofing off outside together.


Tip: Grab a bag or box and go around your house, picking up something from each room that you are ready to give away or discard. For additional tips, check out the book Soulful Simplicity by Courtney Carver.



4 out & about

tems and de-crease our stress levels.

suburban family | subfam.com

Declutter. Feeling stuck and bogged down? Begin decluttering your home, and you’ll immediately feel lighter. Start with things that are broken, damaged, no longer fit or no longer bring you joy.

Laugh. With all of the chatter, vitriolic opinions, depressing news and chaos in the world right now, it’s easy to get mired in everything that isn’t going right. Sharing silly memes and videos on social media, talking with a friend who makes you laugh, and watching laugh out loud sitcoms helps. Tip: Set your DVR to record reruns of your favorite sitcoms or funny movies and watch when you need a break. **Note: Depression and anxiety are serious health conditions. Please consult your physician if you continue to struggle.** January/February 2021

The Forge: Lemont Quarries Why waste a perfectly good winter stuck inside? Winter is just another reason to get outside and play at The Forge! At The Forge Ice Skating Shelf, the family can take to the ice for a classic winter activity. Or sign-up for The Forge Winter Classic: 3 on 3 Shinny Hockey Tournament, a series of pond hockey tournaments for all ages and skill levels. Looking for a family outdoor dining experience? Globe Dining offers an unforgettable meal under the stars in our cozy, clear globes. For exhilarating activities, food experiences like no other, unique seasonal events, and more, head to www.forgeparks.com. Embrace the winter outdoors! MISH MASH Adventures MISH MASH Adventures is an indoor urban adventure where teams of 2-6 players work together to complete the challenges that are behind every door. Each challenge and room is different, taking 3-5 minutes to successfully complete. Some are physical, like the floor is lava - and some are logic, but you won’t know until you open the door! Private bookings available. MISH MASH is located in Fox Valley Mall, Aurora, IL. Book online at www.mishmashadventures.com or call 630-339-3609. Ice Castles Ice Castles is an awe-inspiring, must-see winter phenomenon that brings fairytales to life. The experience is built entirely by hand using hundreds of thousands of icicles hand-placed by professional ice artists.The castles

January/February 2021

include breathtaking LED-lit sculptures, frozen thrones, ice-carved tunnels, slides, and fountains. Geneva National Resort, 1221 Geneva National Ave S, Lake Geneva,WI 53147. For more info visit: www.icecastles. com/wisconsin Lyman Woods Nature Programs Nature programs at Lyman Woods offer outdoor adventures to explorers of all ages! Kids can enjoy programs such as outdoor cooking, gardening, campouts, scavenger hunts and more. For adults, Lyman Woods offers beekeeping workshops, dog training classes and more! Looking for a unique date night? Join our Wild Nights Out for Adults featuring a nighttime hike. Once the cold weather sets in, visitors can enjoy the wonders of winter at Lyman Woods with snowshoe rentals! 901 31st Street, Downers Grove, IL 60515. 630.963.9388. www.lymanwoods.org Learn more and register at www.dgparks.org. Fleetwood Roller Rink - Summit Fleetwood Roller Rink (established 1957) is a family-owned business. Our venue hosts public skating, birthday parties (our specialty) privates and fundraisers. We promote family fun for all ages plus for “health sake, roller skate” Come visit us and join in our fun. Instruction available every Saturday at 1 pm Check for our ongoing specials and public skating times. Located at 7231 West Archer Ave., Summit. 708-458-0300. www. fleetwoodrollerrink.com

suburban family | subfam.com

out & about 5

Hit the ‘Slopes’ By Sherry Wells


or some people, the first sign of snow means it is time to dig out the wool socks and blankets and go into hibernation. For others, though, it means time to wax those skis and hit the slopes!

Skiing is an incredible sport that involves physical, mental, social and emotional aspects of wellness. Often times winter can bring people into a depression called Seasonal Affective Disorder (S.A.D.). Skiing combines the great outdoor air with physical activity and some sunshine exposure that many people forget about. With a year like we’ve had, skiing is an outdoor activity families can choose to do safely within CDC guidelines,outdoors. 6 out & about

Ski gear is expensive so if you’re a first-timer then rent your skis or snowboard, ski boots and ski poles otherwise, pack it. Nothing ruins skiing quite like getting wet so make sure you pack the right ski clothing to stay dry. Again, first-timers can rent or borrow a ski jacket but if you’re looking to get your own then there are two key things to look out for: waterproof rating and breathability. When it comes to ski clothing, the most wellknown and trusted materials used for waterproofing and breathability are Gore-Tex and eVent. Waterproofing is essential for ski pants as they get more snow on them as you fall over, sit on chairlifts or sit on the snow waiting for your friends. Same rules apply as ski jackets: suburban family | subfam.com

rent or buy if it’s your first time. A helmet is the most important item you will wear on the slopes. If you don’t want to buy one or if you forget to pack yours, you can rent one for under at most ski resorts. It could mean the difference between another lap on the slopes or a trip to the hospital. Just wear it. You need goggles to avoid glare, increase contrast and they’re important for protection from the cold, wind or debris which is why they are preferred over sunglasses. Ski Gloves or mittens. are a most. Just make sure they’re waterproof and insulated. Socks could be the difference between a good day or a bad day. Get a good pair of socks, either a tall woolen pair or if you’re vegan/ January/February 2021

environmentally conscious, opt for some eco socks made from Tencel that will still keep your feet warm and dry!

Places to ‘hit the slopes’... Whitecap Mountains - 9106W CTY Rd E, Upson, WI. whitecapsresort.com Villa Olivia - 1401 W Lake St, Bartlett, IL bartlettparks.org Four Lakes Alpine Snowsports - 5750 Lakeside Dr, Lisle., IL fourlakessnowsports.com


Cascade Mountain - W10441 Cascade Mountain Rd, Portage,WI. cascademountain.com


Wilmot Mountain - 11931 Fox River Rd, Wilmot, WI. wilmotmountain.com




Alpine Valley Resort - W2501 Co Rd D, Elkhorn, WI. alpinevalleyresort.com Devil’s Head Resort - S6330 Bluff Rd, Merrimac, WI. devilsheadresort.com Granite Peak Ski Area - 227200 Snowbird Drive, Wausau, WI. skigranitepeak.com.

9106W CTY RD E, UPSON, WI 54565 715-561-2227 ❄ WWW.WHITECAPSRESORT.COM

Don’t stay cooped up this winter, get outside and PLAY! All winter-long, enjoy awesome outdoor experiences you can’t get anywhere else. From delicious outdoor dining to tree-lit wonder, classic ice skating outings to shinny hockey tournaments, the world’s tallest climbing towers to a stroll through nature - there’s something for everyone to enjoy! www.forgeparks.com January/February 2021

suburban family | subfam.com

out & about 7

education central

Is a Faith-Based School Right for You? What to Consider in Choosing the Right School for Your Kids By Kimberly Blaker


f you’re thinking about sending your child to a faith-based school, there are many factors to consider just like with shopping for any private school. Academics, enrichment opportunities, location, and price are just a few of the things you’ll want to weigh out. With faith-based schools, however, there are additional considerations.The following guide will help you to make an informed decision in choosing the school that’s best for your family and your child’s education and avoid a costly mistake.

What are the reasons parents choose faith-based schools? Many parents of various faiths and even of no faith contemplate the idea of sending their kids to a faith-based school. For those considering a private school, religious schools are sometimes a more affordable alternative. But there are many other reasons families may consider a faith-based school as well. Parents are often looking for a school that provides their child with one or more of the following: • A religious education that mirrors the families’ beliefs • Teachings that instill faith and obedience to God • A better learning environment • The benefits of smaller class sizes • More individualized attention 8 education central

• A feeling of belonging in a community • Better college preparation • A more convenient or safer location than alternative options in the area

for your child, the next step is to determine which school is right for your family. You’ll want to ask many of the same questions you would for any private school, such as:

Is a faith-based education right for your family? If you’re considering sending your child to a faith-based school, you’ll want to consider several factors. Begin by making a list of all the reasons, or the pros, for sending your kids to a faith-based school. This may include any of the reasons mentioned above, among many others.

• How much is tuition? • Is financial aid available? • What is the student-teacher ratio? • What are the teachers’ qualifications and how are teachers supported? • How much homework is there? • What help is available if my child is struggling academically? • What is the grading system? • Are uniforms required, or is there a dress code? • What is the discipline policy? • What extracurricular activities are available? • What is the school’s culture like? • What is the school’s system for accountability?

But in making a thoughtful decision, it’s also important to consider the cons. For your family, these may include: • The amount of time spent on religious studies, prayer, and other faith-related activities that takes away from academics • Admission policies that may exclude or not adequately assist children with particular learning, behavioral, or mental health disabilities, or other groups • Fewer extracurricular activities • Unaccredited textbooks and/or science and history curriculums based on the school’s beliefs rather than verified facts • Lack of exposure to other faiths and cultures Keep in mind, every faith-based school is different. The above may apply to some religious schools and not others. How to choose a faith-based school that’s right for your family If you’ve weighed out the pros and cons and decided in favor of a faith-based education suburban family | subfam.com

In regards to the last question, faith-based schools don’t have the same governmental regulations as public schools. So religious schools may not meet the same stringent requirements. A few areas that may differ include teacher certification, curriculum, textbooks, special education, length of the school year, and health and safety requirements, among other aspects. Religious factors to consider when choosing a school Whether your family is religious or not, there are several questions you’ll want to ask to determine if the school is right for your child. If your family is religious, you may want to January/February 2021

look for a school within your faith. If your family isn’t religious or is considering a school of another denomination, you’ll want to find out how much of the curriculum and day is spent on faith-based activities. Also, keep in mind that beliefs and practices vary widely even within particular religions and among denominations. You want to make sure the values instilled by the school you’re considering are in line with yours. To help you make that determination, talk to other parents whose kids attend the school. Also, ask school staff the following: • How much of the school’s faith is embedded in the curriculum? What are the school’s teachings in science regarding biology and evolution? What about history, such as when life on earth began? • How is religion taught in the classroom? Do students learn about other faiths as well? If so, are teachings about different beliefs positive and respectful? Or does the school discourage learning about other religions? • What does the physical setting of the school and classrooms look like? Is it adorned with a lot of religious symbols and statements? • What are the school’s beliefs and teach-

ings on gender, sexual orientation, race, and other religions? Does the school promote equality and acceptance? • If your family isn’t of the same faith as the school, what are your child’s options? Can your child opt out of religious classes, chapel time, prayer, and faith activities, and use that time to meditate, quietly express their own spiritual beliefs, or do homework?

Immaculate Conception Grade School Elmhurst, Illinois Pre-K 3 - 8th Grade Catholic Faith Formation Sacramental Preparation

• Can students of other faiths celebrate their own religious holidays at school instead of the school’s religious holidays?

Full & Half Day Pre-K & Kindergarten

• Does the school discourage kids from mixing with those of other faiths outside of school?

Full-Time Nurse

Whether your family is of the particular faith of the school or not, make sure you’re comfortable with the answers. Also, ask for a tour of the school, which can provide additional insight into many of these questions. Choosing the right school for your child requires leg-work and can be a tough decision. But by making an informed decision, you can alleviate significant stress for yourself and your child. It will also ease your child’s adjustment to the new school and reduce the likelihood of any regrets.

Before & After School Care Reading & Math Specialists

Enrichment & Intervention Classroom Differentiation Christian Service Opportunities No Cut Athletics Extracurriculars

Registration opens January 31, 2021 www.icgradeschoolelmhurst.org

SS. Cyril & Methodius A 2019 National Blue Ribbon School  SS. Cyril and Methodius School provides an excellent Catholic education from preschool through eighth grade in a compassionate environment that strives to develop each student spiritually, academically, physically, and emotionally.  The BLUE RIBBON FLAG is recognized as a trademark of excellence with NATIONALLY normed TEST SCORES in the TOP 15%... only 50 private schools throughout the country are eligible for nominations to the U.S. Dept. of Education.  Our school asserts an advanced academic curriculum enhanced by computer and science labs, one to one chrome books in the junior high, Smart Boards in all classrooms and yearly upgrades to curriculum through new materials.  Our teachers are State Certified and certified as Religious Educators; many have advanced degrees and all keep up with professional development.  Comprehensive after-school, extra-curricular activities are offered to increase positive student growth.  On-site morning and after school care is available to help to ease the worry of working parents.  Financial aid is also available. Please inquire at school.

Please call today to schedule a PRIVATE TOUR with our Principal ~

Or, if you have any questions, please call 630-257-6488 www.school.stcyril.org | 607 Sobieski St, Lemont, IL 60439

January/February 2021

suburban family | subfam.com

education central 9

SS. Cyril and Methodius Catholic School

ronment. Address: 607 Sobieski St, Lemont, IL

Registration for 2021-2022 opens Sunday,

60439. (630) 257-6488. school.stcyril.org

January 31, 2021. Address: 132 Arthur Street,

SS. Cyril and Methodius School provides an

Immaculate Conception Grade School

excellent Catholic education from Pre-K through 8th grade in a compassionate environment that strives to develop each student spiritually, academically, physically, and emotionally. In 2019, SSCM was awarded a National Blue Ribbon, which is a trademark of excellence in education. This prestigious recognition is only awarded to 50 non-public schools throughout the nation. Our Philosophy is to guide each child to realize their unique talents and fulfill his/her potential. Our goal is to enrich and develop each student through Catholic Faith by promoting self-esteem, discipline, common sense, and courtesy in a positive, healthy, respectful and safe envi-

Elmhurst, IL 60126. 630.530.3490. www.icgradeschoolelmhurst.org

Conception Parish, we partner with parents

St. John of the Cross Parish School

to prepare

Rooted in Faith, Growing in Knowledge. Fa-

students for lives as Catholic leaders. As

ther Bennett founded St. John of the Cross

Christians empowered by the Holy Spirit, we

Parish School in 1961 with the idea that a

focus on formation through prayer, message,

school would be the foundation of the par-

concern, and service to community. We teach

ish. Our parish school prides itself on multi-

students to live lives that embody these val-

generational Catholic traditions and achieve-

ues, are centered in Christ, and strive for their

ment alongside a challenging educational

greatest academic potential. We invite you to

experience that fosters long-term student

schedule a tour or shadow day and take a

success. We integrate faith into every area

closer look. Pre-K 3 through 8th Grade. Con-

of our curriculum as our students focus on

tact Mrs. Sheila Wachholder, Office Manager

the three R’s: Ready, Respectful, Responsible.

at: swachholder@icgradeschoolelmhurst.org.

Each day begins with an all-school prayer

As an educational ministry of Immaculate

written and read by students followed by

St. John of the Cross Parish School Catholic Schools Week and Virtual Open House At St. John of the Cross Parish School we learn, pray, and grow in a faith filled Catholic environment. As we celebrate Catholic Schools Week we invite all parishioners, current school families, and prospective families to join us.

Virtual Open House Sunday, January 31st 12:30-1:30pm

the Prayer of St. Francis, setting the tone for our day. For almost 60 years our school community has continued to provide a safe and dynamic Catholic environment where faith is nourished and knowledge grows. St. John of the Cross Parish School is a multiple National Blue Ribbon School Awardee, 2012 and 2020. Please join us on January 31st from 12:00-1:30 on our Virtual Open House. Contact our Director of Advancement, Tiffany White, to reserve your spot and receive the zoom link.: white@sjcross.org. Address: 708 51st Street,Western Springs, IL 60558. (708)246-4454 Ext.213. www.stjohnofthecross. org/school

St. John of the Cross Parish School 708 51st Street, Western Springs, IL www.stjohnohecross.org/school

Director of Advancement: Tiffany White | (708)-246-4454 Ext.213 | white@sjcross.org Please email or call if you would like to receive a Zoom invite 10 education central

suburban family | subfam.com

January/February 2021


active kids


o protect families from the recent spike in COVID-19 cases across the country, many school districts continue remote learning, sports activities are being canceled, and recreation facilities are setting restrictions. While it may be the right move to keep the community-atlarge safe, these restrictions limit physical activity and make children restless when cooped up indoors. But there is a simple way to mitigate this problem – exercise.

Youth sports and learning experts at Skyhawks Sports Academy and STEM Sports® recommend turning exercise into a fun activity to capture children’s interest and keep their bodies moving. One example is Playing Card Fitness, a fun activity that includes simple exercises that is enjoyable for the whole family and can be played indoors in any size room. Skyhawks and STEM Sports® Playing Card Fitness: How to Play Do not underestimate how fun and challenging a workout can be using a deck of cards. Playing Card Fitness is a great cardio-based, full-body routine that only requires a deck of cards and a few square feet of open space.To play, each participant picks a card, and depending on the suit and value on the card, everyone completes the exercise. Every suit represents a different exercise and the value on the card represents the rep count. Simple right? Now, let’s understand which suit means what exercise and how to assign values. • Numbers 2 - 9 = values (i.e.: reps) • Face card = 11 reps • Ace = 12 reps • Hearts = pushups • Diamonds = jumping jacks • Clubs = sit-ups • Spades = squats For example, if a participant picks a card that is 10 of hearts, all participants need to do 10 pushups.To make it a good workout session, have each participant pick one card each and complete the round, and then go for three rounds. Bonus – Teach Children the Concepts of STEM Along with the physical benefits of Playing Card Fitness, this activity can also be the catalyst to introduce STEM concepts to children. This activity is a perfect opportunity to introduce the concepts of heart rate, calorie burn, and calorie intake to older children. It is also a great way to January/February 2021



Summer Camps, and Gear, Spring Families, Pa

To adver Ad Space


keep children and families in the habit of taking time each day to keep their bodies healthy physically and mentally. And it’s fun! To learn more about the concepts of STEM-learning through sports and to register for Skyhawks Winter 2021 Programs, visit www.skyhawks.com.

Active Kid Zone

Rock ‘n’ Kids!

In-person and virtual music, movement and imagination classes available for 1-6 years in the Chicagoland area! Tot Rock, Kid Rock and Rockin’ at Home programs are Interactive and educational, with each class including songs and rhymes, basic dance steps and movements, fine and gross motor skills, rhythm instruments and movement props, imaginative play, socialization and fun! Sing, dance, and play the Rock ‘n’ Kids way! We have been having fun with music for 26 years! Get more information at www.rockitkids.com.

Rock ‘n’ Kids! In-person and virtual music, movement and imagination classes for 1-6 year olds! Enroll now through your park district or our website!

suburban family | subfam.com




SUMMER CAMPS To advertise call: 630-863-7183 Ad Space Deadline: Feb. 15, 2021

active kids 11

family wellness

Heart Disease Know the Signs, What to Do and How to Prevent It By Kimberly Blaker


eart disease is the leading cause of death among women in the United States. According to the Centers for Disease Control and Prevention (CDC), it accounts for 20% of female deaths.

Coronary artery disease, also commonly known as coronary heart disease or atherosclerosis, is the most common type of heart disease. More than 6% of women over the age of 19 are afflicted by it, which can lead to a heart attack or heart failure. Heart conditions for which women are at higher risk than men include cardiac syndrome X, angina (chest pain), and broken 12 family wellness

heart syndrome (stress-induced cardiomyopathy). Women can also be affected by several other heart conditions. These include heart failure, heart valve disease, arrhythmia (irregular heartbeat), and atrial fibrillation (Afib). Prevention Several risk factors for heart disease cannot be modified. Family history, race, gender, menopause, and age all play a role in heart disease. Still, many risk factors can be changed, according to Cleveland Clinic. To reduce your risk for disease: • quit smoking • lower your total cholesterol, LDL, and triglycerides • increase your HDL (good) cholesterol • reduce your blood pressure if it is high • keep diabetes under control • maintain a healthy body weight • eat heart-healthy foods • exercise regularly • reduce your stress suburban family | subfam.com

Also, a drink a day may offer some benefit to your heart by increasing your HDL cholesterol. But medical experts caution against more than one drink per day. Studies have found high alcohol consumption can damage the heart. Although some studies suggest alcohol may be beneficial in moderation, others have shown the opposite. Cleveland Clinic recommends if you don't already drink alcohol, not to begin. Heart attack signs Women can experience all the same symptoms as men. Often, however, women experience heart attacks differently. Most notably, women don't always experience crushing chest pain. Instead, they may feel tightness or pressure in their chest. As a result, symptoms can go unnoticed or are easily brushed off. If the pain or discomfort goes away and then comes back or lasts for more than a few minutes, it could be a symptom. January/February 2021

Other symptoms include: • shortness of breath • pain, discomfort, weakness, or heaviness in either arm • discomfort in the neck, jaw, upper back, shoulders, or stomach • indigestion, nausea, or vomiting • cold sweats • fatigue • sleep disturbance • dizziness or lightheadedness

COMING March/April...


What to do if you're having a heart attack Call 911 immediately and have them dispatch emergency medical services (EMS). This is usually faster than having someone drive you to the hospital.


Summer Camps, 2021 Annual Race Guide, Workout Tips and Gear, Springtime Fun, Autism Awareness, Healthy Families, Party Places, Great Events and more!

Also, if you're in a public place, such as work or a store, a defibrillator may be available. Ask whoever you see first to check. Defibrillators come with easy instructions and could save your life.


Finally, take an aspirin, says Anthony Komaroff, MD, editor-in-chief of "Harvard Health Letter." He recommends a standard dose of 325 mg that isn't coated. "Chew it, and then swallow it with a glass of water," says Komaroff, to quickly get it into your system. This can slow blood clotting and limit damage to your heart.

To advertise call: 630-863-7183 Ad Space Deadline: Feb. 15, 2021


No matter the distance, COMING IN THE

we’re here for you. March/April AND

May/June ISSUES!

At Shriners Hospitals for Children — Chicago, our priority is ensuring that the health care needs of your child continue to be met safely. We are monitoring updates on COVID-19 from health authorities, and are following best practices to serve patients and families responsibly. If you have a child in need of orthopaedic care, specialized plastic surgery, cleft lip and palate repair, physical rehabilitation, or spinal cord injury care, we’re here for you.




To advertise call: 630-863-7183 Ad Space Deadline: Feb. 15, 2021

To advertise call: 630-863-7183 Ad Space Deadline: Feb. 15, 2021


Fast Track Video Visits Understanding the importance of both continuity of care and patient safety, our health care system has introduced a new telehealth program, known as Fast Track Video Visits (FTVV), to connect patients with their care providers via video technology. This innovative approach helps families comply with safer-at-home orders and eases the stress related to maintaining appointments.

For a consultation, call:

773-385-KIDS (5437) shrinerschicago.org January/February 2021

suburban family | subfam.com

family wellness 13

new year, new you

Resolution Free Guide to a Happier, Healthier You in 2021


ith the start of a new year, it is important to reflect back on the prior year, pandemic aside, assess what went well, what didn’t and decide where you want to go next. It takes a lot of mental toughness, self-love, and discipline to create the life you want. Simply coasting along on cruise control reacting to life can lead to victim mentality and stagnation. Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist. She shares key ways to get mentally fit for the new year so you can move forward successfully. In doing so, you don’t have to swear yourself to resolutions and feel like a failure if you don’t achieve them. Just think about the life you want to create and take small steps. Clear clutter.

Look at your surroundings. If you have junk drawers galore, a messy car, countertops and cabinets that are full of stuff you don’t even use, it is time to clear the clutter. According to Dr. Hafeez, “cluttered spaces reflect a cluttered mind. If you want to wipe the slate clean to allow room for new people and circumstances that serve you, you must get your mind clear. Many of my patients who describe themselves as anxious, stressed or even depressed say they feel better when they start clearing up their physical space.”

Eat mind-boosting foods.

Mental fitness also has to do with how well our minds work. A loss of memory or the 14 new year, new you

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January/February 2021

ability to concentrate or focus can easily shift with an improved diet. “Research finds that along with other benefits, foods rich in Omega-3, such as some fish and nuts, as well as those full of antioxidants can help protect the brain from memory decline. “Eating more fish such as salmon and add fruits such as blackberries and blueberries to your diet can help. The good news is that brain-boosting foods include delicious options such as chocolate, guacamole (avocados) and sunflower seeds.


The adult coloring book bandwagon is a good one to jump on. According to Dr. Hafeez coloring requires a total focus on the present. The repetitive motion of coloring provides relief from stress and anxiety by entering a meditative state. “Not everyone can sit still and breathe for 15 minutes per day, but they certainly can color. It’s absolutely a fun way to achieve mindfulness and shake off the day,” explains Dr. Hafeez.

Apologize and forgive.

A fast way to mental fitness is forgiveness! “Carrying around resentments and guilt wears us down and can lead to serious illness such as cancer or stroke. If you experienced a tough break up, divorce or perhaps the 2016

political climate led to arguments and lost friends, reach out apologize and seek forgiveness and move on. Remember, forgiveness doesn’t mean you condone hurtful behavior. Forgiveness frees you and the other person making it easier to move forward.

formed circles anymore. Make an effort to engage the person you always see at your spin class or pass every day in the hallway at your co-working space. Bringing new people into the fold can add spice and variety to your life.

Learn something new.

Dr. Hafeez does not mean putting your life at risk. If public speaking has been a thorn in your side, take a class in it, and they put your lessons to use. If you would love to try snow skiing but have been too timid- take a lesson. Has the travel bug bit you but you don’t have a companion? When CDC guides say it is safe, throw a dart at a map and travel wherever the dart lands. It does not matter what you do, however big or small as long as you try something previously out of your comfort zone. One completed victory will give rise to another.

Challenge your brain by learning a new language, how to cook, paint, do Tai Chi. Pick something you think would be interesting or useful to learn and learn it. If you avoided cooking your whole life, learning the basics will serve your brain very well. According to Dr. Hafeez, “the more we can activate the cognitive functions of our brains the better our short and long-term memory and handeye coordination will be.”

Plan and prepare more meals at home

Instead of committing to a strict diet, incorporate more home-cooked meals into your repertoire. Research shows that food made at home has less fat, calories, and sugar than meals eaten out, even if you’re not specifically trying to prepare and eat healthier meals.

Set a goal to make one new friend a month

As we get older, we tend to get stagnant with our friendships and not reach beyond our

Do something that scares you

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Connect with her via twitter @comprehendMind or comprehendthemind.com

New year, new you!

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arch/April... fitness first

the risk of obesity and chronic health issues like hypertension, diabetes, and high cholesterol. Diet and exercise are essential parts to fighting obesity. There is a need to establish healthy habits now...not only for our health, but our social and emotional health, as well.



The “Quarantine ”

We can be gentle towards ourselves and our physical changes and start to make little changes to turn it around now. Because the truth is that health has never been more important— scientists have found that people with certain underlying medical conditions (hypertension, heart disease, obesity and diabetes to name a few) are more at risk of suffering a severe illness if infected by COVID-19.


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Set aside some time for you and create a consistent and healthy routine. Continue to eat mindfully, and don’t forget about sleep. Sleep plays a really critical role in weight loss. Reducing screen time can also help reduce the risk of obesity. Practice self-compassion, expect some setbacks, and don’t let one slip derail you.

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out access to the gym, recreation centers, or school exercise and sports programs, even the youngest of Americans are packing on pounds. This trend is no surprise, as routines have been disrupted, stress has increased and it’s unclear when exactly things will return to normal. You can obsess over it, but you can also be kinder to yourself. So you’ve gained weigh. So what? You’re alive. We’re doing the best we can with the resources we have.


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When you’re unhappy with your current weight or not feeling the best about your body, it’s easy to get trapped in a cycle of guilt or shame. But guilt and shame can be huge obstacles to overcome on the way to feeling better, which is the goal at the end of the day. It may seem as if it’s never been easier to work out at home with the explosion of lockdown-friendly home exercise programs. Weight and ambitious exercise regimens may offer the illusion of control in a world that seems out of control, but the anxiety they produce is not helpful. The long-term consequences of rapid weight gain and sedentary lifestyles will certainly be seen for years to come. Weight gain increases

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Try bodyweight exercises If you don’t have a home gym or weightlifting equipment, don’t worry. There are plenty of strength training exercises you can do with your own body weight. Generally, healthy adults should aim to get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week, or a combination of the two.You should also aim to incorporate strength training exercises at least twice a week. A sedentary lifestyle can lead to many serious health problems, from diabetes to heart disease, so it’s crucial that you stay active even while you’re stuck at home.

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Simple Body Weight Exercises to Do at Home Push-ups. If you find these easy, try adding a rotation at the top of the push-up. Rotate your body so the left arm extends over your head and your body forms a T. Repeat on the other side after the next push-up. Aim for two sets of 10-12 reps. Floor bridges. Lie on your back with your knees bent and your feet flat on the floor. Push into your heels and slowly raise your hips off the ground until your knees, pelvis and shoulders are in line.You can add some difficulty by raising one leg and lowering it and repeating with the other leg. Aim for two sets of 10-12 reps. Squats. If you want to add some work for your stabilization muscles, try doing squat jumps.

After doing the squat, jump up with your arms overhead. Gently land in a squat and hold the position for three seconds. Aim for eight reps.

Single leg balance. Balance on one leg and slowly lift the other leg out to the side. After holding for a few seconds, lift the leg to the front and then the back. Aim for six reps before switching to the other side. Lunges.You can do traditional forward lunges or try side lunges with a balance challenge. To do this, extend your left leg to the side and bend your right leg, then push off the right leg and balance upright on your left leg with your right leg pulled up. Aim for 12 reps and then repeat on the other side. Planks.Try to hold a forearm plank or push-up position plank for 20-30 seconds. Repeat up to

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five times. If you find these easy, try rotating and doing side planks for the same amount of time.

Chair dips. Hold on to the seat of a chair and put your feet about 18 inches away from the chair. Bend your arms and lower your hips toward the ground, then straighten your arms. Aim for 10-15 reps and repeat up to

January/February 2021

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fitness first 17

Please support local restaurants by ordering take-out, buy a gift card, and dine safely on the premises when allowed. Vino THAI - St. Charles Well-known for its vibrant, flavorful Thai cuisine and friendly staff, Vino THAI has long been a top choice for diners looking to tour the tastes of Thailand. Every family recipe is carefully prepared with the finest and freshest ingredients available. Please let us welcome your next dine-in or take out. We serve lunch specials Mon.- Fri. 11:00 - 3:00 p.m. Vino THAI is located in East Gate Commons, 3825 E. Main St., St. Charles, IL 60174. We are open every day for lunch and dinner. For reservations call 630-443-8461. Visit www.vinothai.com

Healthy Fresh Thai Cuisine

Catch 35 - Naperville There is more than fresh seafood at Catch 35! Order your Catch 35 favorites for delivery or curbside pickup thru UberEats, DoorDash, GrubHub, or call 630-717-3500 to place your order. Catch 35 Signatures like Maryland Crab Cakes, Atlantic Salmon, Pan Roasted Chilean Sea bass, Crispy Calamari, Coconut Shrimp and Szechwan Scallops all available for you to enjoy at home.


Order from NiĂąos Fresh Mexican Kitchen - a NEW ghost kitchen concept available thru Catch 35 Naperville and the Taste America Restaurant Group. Fresh Mexican dishes available for curbside pickup and delivery thru UberEats, DoorDash, and GrubHub. NiĂąos Quesabirrias, Steak Tacos, Green Chili Cheeseburger, and Crab & Guacamole quesadillas are few fresh Mexican dishes on the menu.


Follow us on Facebook and Instagram for weekly specials. Contact us at 35 S. Washington St. Naperville, Illinois 60540 – 630-717-3500. Curbside Pickup is located next to Catch 35 Naperville on Van Buren Ave. View the menus at www.catch35.com

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(630) 443-8461 www.vinothai.com 18 dining out

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January/February 2021

Order “Dinner-to-Go-Meal Package” from Mon Ami Gabi

Mon Ami Gabi - Oak Brook The winter season may look different this year, but we can still make delicious memories. All winter long, Mon Ami Gabi is offering French inspired ready-to-eat meals, virtual events, plus all-in-one kits including a DIY French Onion Soup Kit and seasonal High Tea packages including fine teas from Harney & Sons, tea sandwiches and pastries. On January 19, take part in the Virtual Cooking Class with a live Zoom session with Executive Chef Bruce Williams! To book your spot, and to view all at-home experiences created by Mon Ami Gabi, visit www.exploretock.com/monamigabi-oakbrook. For more information call the restaurant at 630-472-1900. JANUARY VIRTUAL EVENT: Virtual French Classics Cooking Class by Mon Ami Gabi – Oak Brook WHEN: Tuesday, January 19 • 6:00 PM LIVE Zoom Session! Join Mon Ami Gabi on Tuesday, January 19 for our Virtual Cooking Class via a live Zoom session! Hosted by Executive Chef Bruce Williams, this educational and entertaining experience highlights how to prepare a three-course French inspired menu. Chef Bruce will discuss the step-by-step of making each dish, while guests can ask questions and enjoy each course for dinner accompanied by a bottle of French Wine.


All dinner courses are fully cooked and will contain reheating instructions and how-to recipe cards (one per meal). The event is $75 per person, plus tax (gratuity not included) and includes one 3-course menu plus one bottle of wine per guest. Pickup orders on the day of the virtual event are available at 5:00 PM or 5:30 PM from Mon Ami Gabi (260 Oakbrook Center). The live Zoom session begins at 6:00 PM. *All orders must be placed by Sunday, January 17 at 5:00 PM. For more information, please email us at monamichgoparties@leye.com.







COMFORT FOOD MENU! Indoor/Outdoor Dining Available!

Don’t miss this opportunity to attract our readers to your restaurant. Call 630-863-7183 to reserve your space! in the March/April issue’s DINING OUT section. Free listing included! January/February 2021

Skirt Steak Tacos, Braised Short Rib Sliders, Buffalo Cauliflower, Wedge Salad, Coconut Shrimp, Nashville Hot Chicken, Crispy Lemon Chicken touch-free menus

MON - THURS 11:30am – 9:30pm FRIDAY 11:30am – 10pm

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SATURDAY 4pm – 10pm, SUNDAY 4pm – 9pm

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Profile for Suburban Family Magazine

Suburban Family ~ January + February 2021  

Winter Fun, New Year - New You, Heart Health, Education Source

Suburban Family ~ January + February 2021  

Winter Fun, New Year - New You, Heart Health, Education Source