August/September 2018 issue of Live it! Magazine

Live it!

Alzheimer’s:

A challenging journey

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The journey...

g a b l i Ma

Life is a journey, they say, and we all have our own path to travel. For those with dementia, Alzheimer’s in particular – and for those caring for a loved one with dementia – it seems like a cruel journey.

I guess, in reality, there are a number of diseases that, inflicted on loved ones, seem like a cruel twist in life. Unfortunately, we don’t always get to choose the path we go down.

We lost my dad to “complications associated with dementia” in May 2014. Watching a loved one change, in Dad’s case, slowly, bit by bit, is difficult. Often they are no longer the person they once were, but Dad seemed to have times of clarity, right up until the last weeks. While it was great to see glimpses of the father we all loved so much, it was also that much more difficult knowing he “knew” what was happening to him and how it impacted his loved ones.

One minute he was serving in the Army in Georgia and was down in the trenches, talking about his boots (my dad never served in the Army!) and the next minute he knew he was in a secured memory unit, unable to come and go as he wished. His freedom stripped away.

THAT was difficult to watch.

It was for his own safety of course, but being a part of helping my mom make that decision to move Dad to the memory unit was one of the hardest things I’ve ever had to do. That and trying to convince my dad he could no longer drive – it wasn’t safe, for him or others on the road.

But moving Dad seemed like the only feasible option at the time. It was wearing on Mom so much, her caring for Dad, that I was afraid we’d lose them both. This way he was still nearby, she could still be with him every day (just down the hall), but she could also have times of respite.

That is why my family and I participate in the Walk to End Alzheimer’s, and other forms of dementia. The event raises money for dementia research, in hopes a cure can someday reroute another family’s journey.

Today, another family shares their story as the 2018 honorary family in the local Walk to End Alzheimer’s. All that and more in this issue of Live it! Magazine.

If you have a topic you’d like to see in Live it!, send your story ideas to liveit@ wctrib.com. We love to hear from our readers. You can also “like” us on Facebook or send us a tweet @Liveitmag.

Life in west central Minnesota … it really is a beautiful thing …

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Copyright © 2018 West Central Tribune Live it! magazine All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained.

Cover Story

6

Raising awareness through Alzheimer’s Walk

August/September 2018, Volume 7, Issue 4

WHAT’S INSIDE

FEATURING 6

6

The irreversible realities of dementia

10 Early signs of dementia 17 Prepare for hot, humid fall 20 An enjoyable way to exercise

DEPARTMENTS

14

3 READER’S MAILBAG What we hear from our readers

12 Q&A: Alzheimer’s education 14 READ IT! ‘What’s wrong with Grandma?’

15 SPIRITS Be compassionate 16 DIY Homemade concoctions deter pests 17 STYLE IT! Transitioning to fall

16

18 GRILL IT!, EAT IT!, FREEZE IT! Savoring Minnesota sweet corn

20 HEALTH & FITNESS Biking is highly beneficial

21 LIFE HAPPENS Practice grace 22 WHAT’S HAPPENING? Mark your calendars

18

'We need to find a cure'

BY ANNE POLTA

apolta@wctrib.com

PHOTOGRAPHY BY ERICA DISCHINO & SHARON BOMSTAD edischino@wctrib.com sbomstad@wtrib.com

Willmar family’s story is face of Alzheimer’s

M

arlys Ruis, 77, still enjoys a round of bingo. On most days she shares a meal with her husband, Gary. She loves to talk about her children, her grandchildren and great-grandchildren.

But the tears brim over when she reflects on how life-altering the past year has been.

“This is home for me,” she says of her room in the memory care unit at Bethesda Grand, where she has lived since last September.

Marlys has both Alzheimer’s disease and Parkinson’s disease. The past few years have been a challenging and often emotional journey for her and her family – a journey they have in common with countless other families dealing with the irreversible realities of dementia.

Their story is the face of dementia for the 2018 West Central Minnesota Walk to End Alzheimer’s, to be held Sept. 29 in Willmar.

Organizers hope to raise $68,000 to fund services, support and research on behalf of the estimated 5.7 million Americans living with Alzheimer’s disease and other forms of dementia.

“It’s going to be a fun day. I’m hoping for a good turnout,” said Peggy Ashburn, Marlys and Gary’s daughter.

All the changes – you’re not prepared for any of it. She was not my mom (pictured). She was a totally different person.

- Peggy Ashburn

Live it! Magazine 7

Their Story

As the ambassador family for the annual walk, the Ruis family’s story is typical of the Alzheimer’s journey – yet uniquely their own.

Marlys and Gary raised three children – two sons and a daughter – and Marlys worked at Jennie-O Turkey Store in Willmar until Parkinson’s disease led her to retire early.

Concerns about dementia first surfaced seven years ago after the death of Marlys’s mother, for whom she was a caregiver.

“When she passed away, we saw a decline in Mom’s health,” Peggy said.

Money issues, often an early indicator of Alzheimer’s, began to develop, prompting Peggy and her husband, Rick, to take over the couple’s finances.

Marlys became fixated with rummaging. She moved items back and forth between buckets “every single day,” Peggy said. Two pairs of expensive hearing aids disappeared this way, along with Marlys’s wedding ring, a Mother’s Day ring and several valued scrapbooks.

The couple was living in their own home and attending the Bethesda Day Break program during the day, but as the dementia advanced, it became overwhelming for Gary, 76. Quiet by nature anyway, he started to withdraw.

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happier person now. She smiles,” Peggy said. “We just take “I remember being kind of hard on my dad. I’d say, ‘Dad, you’ve got to do this. Dad, you’ve got to do that.’ Then I realized every day as it comes.” that was his way of coping,” Peggy said. “It was hard on his Reflecting on all the gains and losses, “I don’t think health. It was a struggle.” anybody’s ever ready to see their family member change in The family saw it was time to put Marlys on the waiting this way,” she said. “It’s a learning curve for everyone.” list for the memory care unit at Bethesda. But it was still Among the lessons she’s learned: Dementia is far more than an emotional shock when the being forgetful, and families call came last summer that an often are unprepared for it or opening was available. “I was not unable to recognize the early ready for the idea,” Peggy said.

The West Central Minnesota Walk to End signs.

WALK TO END ALZHEIMER’S

CHANGES

Alzheimer’s is Sept. 29 at Robbins Island Park, North Business Highway 71, Willmar.

Registration starts at 9 a.m. The opening ceremony and the walk are at 10 a.m.

Thirteen teams have signed up so far to raise $68,000 for research, services and support.

For more information on how to register, donate or volunteer for the walk, visit act.alz.org.

Initially the move went well.

It was a relief to know Marlys was in a safe setting. Right before Christmas there was a family celebration that everyone attended.

Then things fell apart. Peggy, who lives in Albany, got a phone call Christmas Eve from her mother. “She was begging to leave. She had her whole room packed and she wanted to go home,” she recalled.

Medication changes led to more issues. Marlys was angry, combative, having hallucinations. Peggy grew to dread the nightly phone calls. She was making the hour-long drive back and forth from Albany several times a week.

“All the changes – you’re not prepared for any of it,” she said.

“She was not my mom. She was a totally different person.”

Desperate for help, the family had Marlys admitted to the senior behavioral health unit at Meeker Memorial Hospital in Litchfield. She stayed for 10 days while her medications were adjusted.

These days, Marlys is mostly herself again. “She’s a much

“I think sometimes we’re in denial. We don’t want to believe our parents are getting older,” she said.

She knows the toll of the disease on family caregivers.

With Gary now living in Sunrise Village on the Bethesda campus and going to a weekly support group, her trips from Albany are fewer now but worry and fatigue are never far away.

Ask for help when you need it, she advises.

“There’s going to be struggles. There’s going to be lots of ups and downs and anger and frustration,” she said. “Don’t keep it bottled in. If you don’t have that support system, it can physically and emotionally hurt you. My husband is very, very supportive. He does a lot for my parents. That has been a lifesaver.”

With time, “I really believe life has gotten better for all of us,” she said. “But we need to find a cure.”

Anne Polta is a health reporter with the West Central Tribune in Willmar.

There’s going to be struggles.

There’s going to be lots of ups and downs and anger and frustration. Don’t keep it bottled in. If you don’t have that support system, it can physically and emotionally hurt you.

- Peggy Ashburn

Live it! Magazine 9

10 SIGNS OF DEMENTIA 1. Memory loss that disrupts daily life.

One of the most common signs of Alzheimer’s disease, especially in the early stage, is forgetting recently learned information. Others include forgetting important dates or events, asking for the same information over and over, and increasingly needing to rely on memory aids (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own.

What’s a typical age-related change?

Sometimes forgetting names or appointments, but remembering them later.

tasks. Sometimes, people may have trouble driving to a familiar location, managing a budget at work or remembering the rules of a favorite game.

What’s a typical age-related change?

Occasionally needing help to use the settings on a microwave or to record a television show.

4. Confusion with time or place.

People with Alzheimer’s can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there.

What’s a typical age-related change?

2. Challenges in planning or solving problems.

Getting confused about the day of the week but figuring it out Some people may experience changes in their ability to develop and follow a plan or work with numbers. They may have later. trouble following a familiar recipe or keeping track of monthly 5. Trouble understanding visual images and spatial bills. They may have difficulty concentrating and take much relationships. longer to do things than they did before.

For some people, having vision problems is a sign of AlzheiWhat’s a typical age-related change? mer’s. They may have difficulty reading, judging distance and Making occasional errors when balancing a checkbook. determining color or contrast, which may cause problems with

3. Difficulty completing familiar tasks at home, at work or at leisure.

driving.

What’s a typical age-related change?

People with Alzheimer’s often find it hard to complete daily Vision changes related to cataracts.

10 Live it! Magazine

6. New problems with words in speaking or writing.

People with Alzheimer’s may have trouble following or joining a conversation. They may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves. They may struggle with vocabulary, have problems finding the right word or call things by the wrong name (e.g., calling a “watch” a “hand-clock”).

What’s a typical age-related change?

Sometimes having trouble finding the right word.

7. Misplacing things and losing the ability to retrace steps.

A person with Alzheimer’s disease may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. Sometimes, they may accuse others of stealing. This may occur more frequently over time.

What’s a typical age-related change?

Misplacing things from time to time and retracing steps to find them.

8. Decreased or poor judgment.

People with Alzheimer’s may experience changes in judgment or decision-making. For example, they may use poor judgment when dealing with money, giving large amounts to telemarketers. They may pay less attention to grooming or keeping themselves clean.

What’s a typical age-related change?

Making a bad decision once in a while.

9. Withdrawal from work or social activities.

A person with Alzheimer’s may start to remove themselves from hobbies, social activities, work projects or sports. They may have trouble keeping up with a favorite sports team or remembering how to complete a favorite hobby. They also may avoid being social because of the changes they have experienced.

What’s a typical age-related change?

Sometimes feeling weary of work, family and social obligations.

10. Changes in mood and personality.

The mood and personalities of people with Alzheimer’s can change. They can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, at work, with friends or in places where they are out of their comfort zone What’s a typical age-related change?

Developing very specific ways of doing things and becoming irritable when a routine is disrupted.

Source: Alzheimer’s Association

2017 Walk to End Alzheimer’s

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Live it! Magazine 11

Q

A

and

Creating a road map for journey with dementia

BY ANNE POLTA

K

@AnnePolta

ate Selseth is a program manager for the Alzheimer’s Association, Minnesota-North Dakota Chapter, serving the western/southwestern part of Minnesota. She has a background in professional long-term care services and a personal background as a caregiver. Her job is to help educate people about Alzheimer’s and other dementias and help them create a road map for their journey with dementia.

Live it! Magazine contacted Kate and posed the following questions: Live it!: What are some statistics on Alzheimer’s disease? What are the projections for the future?

Kate Selseth: Currently there are 94,000 Minnesotans with Alzheimer’s and other dementias. By 2025 this is expected to reach 120,000. Nationwide, 5.7 million Americans are living with Alzheimer’s or another dementia.

Live it!: What are the two or three most important

12 Live it! Magazine

things the public should know about dementia?

KS: Early detection and diagnosis are important when someone has symptoms of dementia. With early diagnosis, people can participate in making decisions about their future, have access to symptom treatment options and an opportunity to participate in clinical research. They can make lifestyle changes that may preserve cognitive function (e.g. blood pressure management, stopping smoking, participating in exercise, staying mentally and social active), and continue to participate in life.

Without clinical trials, there can be no better treatments, prevention or cure for Alzheimer’s disease. Individuals with dementia, caregivers and healthy volunteers are all urgently needed to participate in clinical trials focused on Alzheimer’s and other dementias.

Live it!: What are the early signs that families can watch for, and what should they do if they suspect a loved one may have dementia?

KS: Alzheimer’s is a brain disease that causes a slow decline in memory, thinking and reasoning skills. Memory loss that disrupts daily life is one of the 10 warning signs and symptoms of Alzheimer’s or another dementia. The Alzheimer’s Association lists 10 warning signs (found elsewhere in this issue).

Live it!: Once a loved one has been diagnosed with dementia, what are some of the most important ways families can prepare themselves for the future?

KS: Families can prepare themselves by contacting the Alzheimer’s Association via the Alzheimer’s Association Helpline at 1-800-272-3900 and requesting a care consultation.

Live it!: Tell us about the role of the Alzheimer’s Association. What services can you provide and how can you be reached?

KS: The Alzheimer’s Association is the world’s largest voluntary health organization devoted to Alzheimer’s research, care and support and advocacy. Our programs and services connect people with Alzheimer’s or other dementias and their care partners with peers and professionals to help them live the best life for as long as possible.

The Alzheimer’s Association has a 24/7 Helpline to answer questions people may have about Alzheimer’s or other dementias. Over 135 support groups are available in the chapter’s service area. Education programs are offered in a variety of locations.

The Alzheimer’s Association website, www.alz.org, is rich in resources for people with dementia and their care partners. Resources include interactive tools, a virtual library and an online community.

Live it!: What are some other resources available to help?

KS: ​West Central Dementia Awareness Network s another local resource. Their website is www.wcdan.com.

The Senior LinkAge Line at 1-800-333-2433 is a free service, offered by the state of Minnesota, which makes it easy for older adults and their families to find community services or plan for their future.

Early detection and diagnosis are important when someone has symptoms of dementia. With early diagnosis, people can participate in making decisions about their future, have access to symptom treatment options and an opportunity to participate in clinical research … and continue to participate in life.

- Kate Selseth

Live it! Magazine 13

-Read it!Books help children understand difficult topics

BY SYRENA MARANELL

E

xplaining dementia to children is not easy.

But the Willmar Public Library provides books on the subject to help increase understanding. Below is a brief summary of some of these books. Use our online catalog at iii.pioneerland.lib.mn.us to check for availability.

“Always My Grandpa: A Story for Children about Alzheimer’s Disease,”

by Linda Scacco Recommended ages: 6-10 During a summer at his grandfather’s house, young Daniel, with his mother’s help, begins to understand Alzheimer’s disease and how it affects not only Grandpa, but the entire family, as well.

“Forget Me Not” by Nancy Van Laan Recommended ages: 4-8 Young Julia comes to terms with the changes in her beloved grandmother, whose Alzheimer’s disease makes it hard for her to remember people and things.

“Weeds in Nana’s Garden: A heartfelt story of love that helps explain Alzheimer’s Disease and other dementia,” by Kathryn Harrison

“When My Grammy Forgets, I Remember: A Child’s Perspective on Dementia,” by Toby Haberkorn “Grandma Noonie Has Alzheimer’s” by Cindy Chambers

“Remembering For Both Of Us: A Child Learns about Alzheimer’s,”

by Charlotte Wood Tasha loves her grandfather and she knows that PaPa loves her. But lately, PaPa has begun to forget things. He’s often confused and upset. Sometimes, he doesn’t even recognize his own family. How can Tasha’s grandmother help her see that while PaPa is changing, his love for Tasha has not?

“Striped Shirts and Flowered Pants: A Story About Alzheimer’s Disease for Young Children,” by Barbara Schnurbush “Hugging Grandma: Loving Those with Memory DisorLibby becomes concerned when her grandmother begins to ders,” by Zina Kramer forget certain things and wears clothes that do not match, so A little girl finds positive ways to help her grandmother her parents help her to understand that her Nana is in the early who has Alzheimer’s disease. stages of Alzheimer’s disease and what that means.

“Why Did Grandma Put Her Underwear in the Refrigerator?: An Explanation of Alzheimer’s Disease for Children,” by Max Wallack Seven-year-old Julie tells the story of how she and her family care for her grandmother who has Alzheimer’s disease.

14 Live it! Magazine

Syrena Maranell is the Adult Services Librarian at the Willmar Public Library. For more information on these audiobooks, swing by the Willmar Public Library. The librarians are there to help you find your new favorite author.

Spirits I am still me …

By Ron Skjong Please bear with me.

Normally I write about various types of beverages, but not this time – and here’s why.

For the past few years, I’ve been getting more and more involved in a human condition called dementia and in particular, the segment of dementia called Alzheimer’s disease. During these years, I’ve been increasingly introduced to dementia because of my working and personal relationship with a number of unbelievably sincere, dedicated and knowledgeable care takers, family members, social workers and senior advocates.

My experience in speaking with those afflicted by the disease, with speaking with family members of the afflicted and doing a whole lot of listening to people who know a heck of a lot more about the topic than I, leads me to voice my thoughts and feelings in this way: by trying to voice how I think a person with Alzheimer’s disease might think and feel. In no way, do I consider myself an expert on the subject but my many interactions lead me to feel this way.

Please bear with me.

“I am still me.”

“Even though I may not recognize you, I am still the same person you’ve always known. Over my lifetime with you, I’ve loved you, laughed with you, walked with you, ate with you and would do anything for you. You brought challenge to me but, I brought it to you, too. You supported me as I hope I supported you. I just can’t know you now but I am still me.

“Even though I may not remember the events of our life’s journey, I am still the same person. On our joint journey, we visited new and exciting places – well, some were more exciting to you than to me and I guess vice versa, right? But we

were together and we experienced them standing side by side and sometimes holding onto each other. I just can’t remember many of those times or places. But, I am still me.

“Even though I may act strangely or badly to you, please know I still long for your touch and love you. I would never want to hurt you in anyway, nor be rude to you in any fashion. As we progressed through our lives together, we may have hurt each other with senseless words or actions, but we always drew back together because of our irreversible bond of friendship and love. I never meant to hurt you and don’t mean to do it now. Somewhere deep inside me, I am still me.

“Despite the disease changing me forever, please remember the good times when we laughed, lived and loved together. Somewhere deep in my memory I hope/know those memories still exist within me but I just can’t reach them. Don’t pity me or distance yourself from me. I am still me.

Even though I may have forgotten you, please don’t forget me.

“I am still me.”

In this matter, try to love with reckless abandon!

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Live it! Magazine 15

Repel it!

Pretty and functional DIY answer to mosquito season

BY CAROLYN LANGE clange@wctrib.com

I

t’s unfortunate that mosquito season in Minnesota coincides with the picnic and outside playtime season.

While products containing DEET have proven to be the most effective in keeping mosquitoes away, homemade concoctions using essential oils can also help deter the pests from ruining precious time outside in Minnesota’s fleeting summer days.

Combining essential oils, slices of fresh lemons and limes and a sprig of rosemary from the garden in a canning jar full of water – topped off with a candle floating on top – creates a pleasant aroma for the picnic table and can help keep mosquitoes at bay.

While looking online for information about these insect repellent candles, it appears a variety of essential oils will work, including eucalyptus, lemon eucalyptus, lemongrass, citronella, geranium, lavender, cedarwood, peppermint or spearmint.

I used a combination of eucalyptus, lemongrass and citronella essential oils, which were easy to find at local stores and had a price range of about $3 to $6 for a 0.5 ounce bottle.

Marrying form with function makes this an easy summer project that’s both practical and beautiful.

16 Live it! Magazine

What you need:

Canning jar, one pint size Slices of lemons and limes Sprigs of rosemary Essential oils: About 10 drops each of lemongrass, eucalyptus and citronella Water Tea light candle

Directions:

Place lemons, limes and rosemary into jar and add water and essential oil. Top with an inexpensive tea light candle.

Carolyn Lange is a features writer for Live it! Magazine, and a reporter with the West Central Tribune in Willmar.

Style it!

Sail from summer to fall with a breeze

By Erica Dischino

edischino@wctrib.com

A

ugust means summer is coming to end and that it’s almost time to bring out those cozy fall sweaters.

Even though the weather is still hot and humid, white shorts and linen sundresses don’t quite cut post-labor day fashion.

The awkward in-between transition from summer to fall can often cause for some closet confusion. But, don’t put away all of your summer clothes just yet! Here’s are some summer staples that can transition easily into your fall wardrobe.

MAXI DRESS Maxi dresses are always cute for a summer barbeque, but the long skirt transitions nicely into cooler weather. Add a sweater or a cardigan over it for a fall bohemian look.

BEACH BAG Who says your straw beach bag can’t be used in the fall?

Wear your tote with some layered looks and you’ll be all set for apple picking.

DENIM JACKET Fall is a time to break out your cutest jacket. But, don’t look too far! Keep your favorite denim jacket out for a little longer and pair it with some army green pants or a suede skirt.

LINEN SHIRT A linen shirt is the perfect top to keep cool on a hot summer day. Wear the warm-weather material with dark wash jeans and leather booties and you’re good to go!

SHORTS On warmer days when you still want that autumn feel, mix up your outfit with shorts and long sleeve blouse or wear them with a pair of dark tights underneath for a trendier look.

SANDALS Keep your strappy sandals on until snow hits the ground.

Wear your favorite summer shoes with long pants or jeans for a chic casual look.

Erica Dischino is the photographer for Live It! Magazine and the West Central Tribune. She enjoys making homemade natural remedies and cooking plant-based meals in her free time.

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Live it! Magazine 17

Grill it!

Eat it!

Freeze it!

Celebrating Minnesota sweet corn

BY CAROLYN LANGE clange@wctrib.com

E

ating sweet corn in the summer can be a spiritual experience for those who view the fresh tender kernels of Minnesota-grown corn as precious as manna was to Moses.

Debating the best method for cooking the short-season vegetable can be dangerous territory for devout sweet corn evangelists who have different opinions. But once the hot ears are slathered in butter and salt, mixed with vegetables for a fresh salsa or preserved for winter everyone is a believer.

GRILL IT! Cooking sweet corn in a kettle of boiling water is the most common method, but try grilling it for a summer picnic.

Of course there are debates on whether husks should be removed or left on, or if ears with husks should be soaked in water before going on the grill.

I opted for simple and easy, and placed ears of unhusked corn on the grill for about 20 minutes. I turned the ears about every five minutes.

The burned husks were a little messy but the corn was juicy with a hint of char.

18 Live it! Magazine

EAT IT! This corn salsa recipe works just as well with fresh corn that’s grilled or frozen corn from the store. Adding fresh veggies and a kick of jalapeño creates a bright summer dish. Adding a cup of black beans takes it up a notch with heart-healthy protein.

CORN SALSA One cup corn 1/4 cup diced red onion 1/4 cup diced red peppers 1-2 jalapeño peppers, seeded and minced 2 tablespoons lime juice 1 teaspoon sugar 2 teaspoons olive oil 1/4 cup fresh chopped cilantro Salt to taste 1 cup black beans (optional) Combine all ingredients, stir and serve with corn chips or as condiment to chicken tacos.

FREEZE IT! Mary and Larry Larson have been growing and selling sweet corn since 1986 in Willmar to an almost cult-like following of hungry fans.

In an attempt to preserve a bit of summer for the harsh winter days, at the end of the growing season the Larsons freeze their corn for the winter.

This is the tried-and-true recipe Mary shares with customers.

8 cups raw corn 1½ - 2 cups water 2 tablespoons sugar 1 teaspoon canning salt 1/4 cup butter

After husking fresh sweet corn, cut kernels off the cob.

Place corn, water, sugar, salt and butter in a large kettle and boil on top of the stove for five minutes.

Remove from heat and pour mixture in a cake pan.

Place the pan in ice water until corn mixture is completely cooled. Bag and freeze.

Don’t let a sports injury keep you from doing the things you love. Heartland Orthopedic Specialists’ team approach, advanced techniques, superior quality measures, and positive outcomes are just some of the reasons we’ve been recognized nationally and remain the region’s most preferred orthopedic providers.

320.214.7355

HeartlandOrthopedics.com

Hand & Wrist | Joint Replacement | Hip & Knee | Foot & Ankle | Sports Medicine

2800 1st St. S., Ste 220, Willmar, MN

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Live it! Magazine 19

Health & Fitness

Biking provides many wellness benefits

BY SPENCER SYVERTSON

A

re you looking for an enjoyable way to exercise that puts less stress on your body and also allows you to spend time with others?

Biking is a great activity to improve health and wellness – from physical to emotional to social well-being.

Biking provides a unique form of exercise for a wide range of skill sets and physical abilities.

Knowing how to create a basic biking plan and how to stay safe while riding outside can lead to a sustained exercise program.

Biking is a unique form of exercise due to the low amount of impact and stress to the body. It allows the resistance of each pedal stroke to be controlled by the rider. Weight-bearing exercises such as running will place more stress on joints.

A biking exercise program can be started by simply riding a couple times per week for at least 10 continuous minutes. In order to gain exercise benefits, the intensity of the ride should be at a level where breathing is noticeably heavier and it is difficult to hold a conversation.

Make gradual increases to the number of days per week, total time or intensity of each ride to improve your fitness.

Routinely riding will build aerobic fitness and increase leg strength. Free apps such as Strava or Garmin Connect can be paired with a smartphone or GPS watch to accurately record time, distance and speed of rides.

Fitness improvements can be tracked by completing a route in a shorter amount of time, riding for a longer amount of time, or with less difficulty.

20 Live it! Magazine

SELF-ESTEEM

Exercise, such as biking, has the power to improve emotional well-being by helping to manage stress and boost self-esteem.

During exercise your body releases endorphins which interact with the receptors in the brain to create positive feelings. More oxygen is also delivered to the brain to improve its functioning.

Taking a break to get outside for a bike ride provides a chance to clear the mind and de-stress, therefore improving your emotional well-being.

Biking can be a great social experience by doing group rides or spin classes. A group ride could be taking a family trip around the neighborhood or something more organized.

Spin classes are stationary cycling classes led by an instructor at a fitness club. It allows all the riders to pedal at their own intensity while remaining together.

For solo riders, technology is a great way to stay connected with others.

Having the appropriate equipment and knowledge of your route is the key to staying safe while riding. Always make sure to wear a helmet whether you are on a public road or a trail. When riding on the road, stay on the right side, going with traffic. On a pedestrian trail stay to the right and pass slower riders or walkers on the left.

Biking is a great activity to improve or sustain overall well-being.

Experience biking in many ways by trying different styles of bikes, routes, apps and groups. Whether you are looking to enjoy the outdoors or improve your fitness, there is a bike ride waiting for you.

Spencer Syvertson is an intern with the ReYou Wellness Program at Rice Memorial Hospital in Willmar.

Life Happens

Remember to think before you speak

By Claudette Larson, LICSW

At the Alzheimer’s Association Walk to End Alzheimer’s®, people carry flowers representing their connection to Alzheimer’s — a disease that currently has no cure. But what if one day there was a flower for Alzheimer’s first survivor? What if there were millions of them? Help make that beautiful day happen by joining us for the world’s largest fundraiser to fight the disease. Register today at alz.org/walk.

Walk to End Alzheimer’s-West Central MN Robbins Island Park Sat., Sept. 29, 2018 - Registration 9am/Walk 10am

We strive to offer our customers the

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Claudette Larson, LICSW, RPT, is owner of Willow Creek Counseling in New London and has enjoyed working with children, teens and adults for the past 16 years.

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M

uch of my time as a psychotherapist is helping people, young and adult, understand that how we think is just as impactful as what we think.

Rational-Emotive Therapy shows us how important it is to challenge our automatic thoughts, as often our automatic thoughts can be on the negative side. Our automatic thoughts directly create our feelings and our feelings directly create our behaviors and our reactions.

Imagine how important it is in our world today when there is an epidemic of people speaking first – without taking a moment to reflect on whether what they are saying is A) accurate, B) helpful, C) kind, or D) necessary.

It just seems to me that we have stopped minding our manners and there has been just a little too much “telling it like it is.”

I’m not sure about the rest of you, but my parents raised me better.

We need just a little more “keep your ignorant thoughts and feelings to yourself.” But what exactly do you do when someone throws out something verbally hideous, believing you’re in agreement, and you simply find yourself staring at the barrel of a foul-thinking fool?

You practice grace.

Well, that is after you take several deep breaths and one more for good measure. Then you summon your best Suzanne Sugarbaker impression (think “Designing Women,” circa 1989) and you identify that, however much you believe said person didn’t mean to offend you, you simply don’t agree with their line of thinking and you hope they find their way to a more loving and compassionate one in the future.

Then you simply walk away.

I don’t believe in trying to reason with that type of mind.

Anger doesn’t seem to change a lot of wayward thinking either.

I’ve done this a few times, and it left them thinking more about themselves and less about me, which is the point. Perhaps people will start thinking twice when they feel they need to speak their truth, when the truth is merely a reflection of one’s own insecurities and bitterness coming out to roost. That’s what gyms and boxing bags are for!

Get out all those pent-up aggressions and your automatic thoughts will be safe for the rest of us. Worse case scenario, chew a lot of gum.

Take care.

*We work with the best growers in the industry (including local) *Every crate & carton are Triple Checked for quality & freshness. *Minimize transport time from farm to store.

2201 1st St. S., Willmar MN

CUB.com

Cub’s Fresh Produce Promise: Love it or we’ll replace it and refund your money.

Check it! Out What ’s happenin’ ?

LITTLE CROW WATER SKI SHOW

Fridays in August New London, 7 p.m., Neer Park, Aug. 17, 24, 31.

RIVERSIDE MARKET

Aug. 11, Sept. 8 Granite Falls, 9 a.m. to 4 p.m., downtown plazas along the Minnesota River; music, crafts, art, vintage and more.

JEFF JAMES

Aug. 12 Spicer, 4 to 6 p.m., Pirrotta Park, music by the Jeff James; bring your own lawn chair.

BARN THEATRE

Aug. 16-18, 20-24 Willmar, 7:30 p.m., The Barn Theatre; performances of “The Three Musketeers”; for tickets call 320-235-9500 or online at thebarntheatre.com.

CELEBRATE ART! CELEBRATE COFFEE!

TERRACE MILL

BARN THEATRE

MEANDER

Sept. 15 Willmar, 10 a.m. to 4 p.m., Kennedy Elementary School; fine arts, music, entertainment, art for sale, demonstrations and more.

Sept. 20-23, 27-30 Willmar, 7:30 p.m. weekdays and Saturday, 2 p.m. Sundays, The Barn Theatre, 321 Fourth St. S.W.; performances of “Mothers and Sons”; for tickets call 320-235-9500 or online at thebarntheatre.com.

August October 2018

Sept. 30 Terrace, noon, Terrace Mill; 40th annual Fall Festival and Fiddlers Jamboree: gate opens at 11 a..m, kitchen at noon, music begins at 1 p.m.; crafts, troll shop, food stands and vendors; bring your own seating and leave pets at home.

Oct. 5-7 Minnesota River Valley, five-county Upper Minnesota River art crawl, self-guided tour of 37 individual artist and 33 studios in and near the western Minnesota communities of Ortonville, Appleton, Madison, Milan, Dawson, Montevideo and Granite Falls.

Marketplace

THE MEMORIES OF ELVIS

Aug. 17 New London, 7:30 p.m., Little Theatre; Chris Olson presents “The Memories of Elvis” show; $17 online in advance, $19 at the door.

Goosmann Homeopathy Dr. Sharon Goosmann, BS, DC (ret) Kathy Swanson, Associate Classical Homepathy

MONTEVIDEO

NEW LONDON MUSIC FESTIVAL

Aug. 18 New London, noon to 7 p.m., Neer Park; family friendly day of eclectic live music, food and a kidzone; admission charged.

UPPER CHIPPEWA RIVER ART CRAWL Aug. 18-19 Terrace, noon to 4 p.m., self guided tour in the Terrace area. Pick up your map at the Terrace Mill.

Phone: 320-400-3030 ext. 2 tina@mnlandsandhomes.com www.mnlandsandhomes.com

320-222-0936 320-222-4910

Tina Giernet - Realtor

Serving west central & southern Minnesota 001748094r1

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PLAN FOR YOUR FUTURE NOW! Call Now For More Information or a Tour

STOCKADE RENDEZVOUS

Aug. 18-19, Forest City, 10 a.m. to 5 p.m. each day, held 6 miles northeast of Litchfield; admission charged.

PRAIRIE POTHOLE DAY

Sept. 8 New London, 36th annual outdoor celebration, 8 a.m. to 5 p.m.; Stoney Ridge Farm near the intersection of state Highway 9 and U.S. Highway 71 north of Sibley State Park.

We are now adding names to our wait list for future openings.

Ideal Cooperative Living For Those 55 and Better!

Senior Housing Cooperative 55+ 1400 Willmar Ave SE, Willmar, MN • 320-222-8988 www.ipwillmar.com

Business Directory

THRESHING DAYS

Sept. 8-9 Atwater Threshing Days, 8 a.m. to 5 p.m.; admission charged.

CASSIE AND THE BOBS

Sept. 9 New London, 2:30 p.m., Little Theatre; Cassie and the Bobs present a Patsy Cline show; tickets $18.

320-382-4010

Amy Baker & Kara Baker

320-226-5636

FULL SERVICE SALON

GRAPE STOMP

Sept. 8 Spicer, noon to 6 p.m., Glacial Ridge Winery; annual event with wine tasting, stomp contests, food, entertainment, live music and more.

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Aug. 19 Glenwood, 4 to 8 p.m., Lakeside Ballroom; The Lakeside Dance Club presents Tuxedo Junction; $10 per person, $5 ages 17-30, season membership available; no jeans, lakesideballroom.org.

darbaker69@yahoo.com

• •

All Hair Services Manicures • Pedicures • Waxing • Formal Up-Do’s • Make-up Massage Therapy • Ear Candling

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TUXEDO JUNCTION

If you are not interested in working that’s your business.

However, if you are interested in working that’s our business!

APPLY ONLINE: www.rtamn.com

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Aug. 17-19 Montevideo, 28th annual Heritage Hill Antique Threshing Show; Heritage Hill, four miles east of Montevideo; gates open 7 a.m. daily, admission charged; www.heritagehill.us.

320-231-2082 | 1305 First Street South, Willmar

To list your event, email liveit@wctrib.com

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