health and wellness 2015

WELLNESS

THE NEWS SUNTHE HERALDREPUBLICAN

2015k p c n e w s . c o m

The

Health and

2 Health and Wellness kpcnews.com • ©KPC Media Group Inc. January 30, 2015

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January 30, 2015 ©KPC Media Group Inc. • kpcnews.com Health and Wellness 3

KPC NEWS SERVICEKENDALLVILLE — The KPC

sprint-distance triathlon set for Saturday, July 18, in Bixler Lake Park in Kendall-ville offers fitness buffs two ways to become even healthier.

The event itself is a grueling one-day workout that will demand the most from even experienced athletes. But it’s the training period, of several months in some cases, that will help build stamina and take people to a higher level of personal fitness.

The KPC Triathalon includes a 500-meter lake swim, a 12.75-mile bike race and a 5-kilometer run.

The race is open to individuals, two and three-person teams and youth ages 15-27. The 500-meter swim is in Bixler Lake starting from the east beach. The 12.75-mile bike race includes highway straightaway and hilly park roads, and the 5K run includes a stretch in and around the Mid-America Windmill Museum restored historic windmills before a shady and spectator-friendly finish in the park.

Because this is the fifth anniversary of the popular event, there’s plenty of history and experience available to help people prepare for the test of their athletic ability.

There are also many new features to this year’s triathalon. Special awards and drawings are being made available to help reward those athletes who take part in the races.

The KPC Triathalon is gaining a very positive reputation in the fitness community.

KPC’s Vi Wysong, who coordinates

the race, said over the years people have offered “so many positive things to say about the race location at Bixler Lake Park, including the quality of the bike race and the excellent volunteers.”

The voice of experience carries a lot of weight for anyone needing more information on how to train for a grueling endeavor such as this one.

We’ve gathered up some important training tips from professional trainers and experienced triathletes.

“Get in open water. Do bricks. Get some proper clothing and have fun,” is how Diana Schowe of Fort Wayne summarized her training advice for those entering the event that had nearly 200 participants last year. She is a USA Triathlon Level 1 certified coach.

“Know your limits and start slow,” said Mackenzie Gross, a SportOne athletic trainer.

“Bike ride immediately after a swim. It’s one of the hardest things to do. Practice the transitions from one part of the race to the next,” recommended Ryan Ferguson, the Cole Center Family YMCA fitness and wellness program director in Kendallville.

The race accepts up to 300 bikes.Schowe and Ferguson recommend

participants get in the open water and out of the pool as soon as possible for training for the swim.

“It’s a whole different world to be swimming with 50 other people in your way,” said Schowe. “Get a group together and swim in a bunch. Hit, kick and swim over each other to practice how you will

KPC Triathlon a great way to get in shape

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WelcomeMany of us have started off

the year in healthy fashion and want to continue healthy lifestyle choices. Or we might still be in need of that nudge that puts our lifestyles on a healthy path.

This special section will help. It’s designed to inform you of some of the many ways for you and your loved ones to make progress in being as healthy, happy and productive as possible.

We have pulled together some valuable information. We hope

you find the information helpful.The section also features

advertisers who can help you make healthy lifestyle choices.

This section can also be found online at kpcnews.com.

— KPC Media Group

On the coverPeople participate in the 2014

KPC Sprint Triathlon at Bixler Lake Park in Kendallville. This year’s event will be held on July 18. Photos from KPC News Photos.

Jordan Bailey of Bloomington crosses the finish line as the male overall winner at the KPC Newspaper in Education Sprint Triathlon 2014 in Kendallville.

KPC NEWS PHOTO

See TRIATHLON page 4


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From page 3

TRIATHLON

react to these race conditions.”Ferguson described the swim portion

of the event “as everyone for themselves. There’s a lot a splashing and kicking.”

Schowe said swim training in open water could be fun by turning it into a game. “Play catch up like sending one person out every five seconds and have people catch each other.”

Gross cautioned about training too hard too early in the pre-race preparation. “Muscle soreness can set in, causing setbacks if your workout intensity increases too quickly.”

Schowe’s “doing bricks” training tip refers to doing two or three of the sports in one workout. “Swim then practice transition into the bike or bike then practice the transition into the run,” she said. The bricks don’t have to be long distances. If participants have a two or three-person team, train as a team after deciding who will do what event.

Clint Stickel, an East Noble High School English teacher, has started a mini-triathlon club at the high school, and the club will again have teams in the KPC sprint-distance triathlon. They start training in mid-January by running the

school hallways and outside in nearby Bixler Lake Park, and swim in the Cole Center Family YMCA pool on Fridays after school.

For race clothing, the experts recommended participants get Tri shorts and tops to make the experience of racing less stressful with no worries about additional clothing or even more items in the transition areas.

A good pair of running shoes is also essential for the race. They may be more expensive but runners should make sure they have arch support and feel comfort-able.

Hydration is important for pre-race training, during the race and post-race. Proper hydration can decrease fatigue and muscle cramping.

For those new to the triathlon sport, or just wanting to refresh on key points, the KPC Triathlon offers a free clinic at the Cole Family YMCA in Kendallville, with an experienced triathlon coach, athlete and fitness trainer present. This year the clinic is scheduled for Sunday, July 13, at 3 p.m. Topics include basic rules and safety; transition, gear and bike race pointers; and nutrition and hydration.

For more information on the KPC Triathalon, or fitness tips, check out the event’s website, kpctriathlon.com.

Seven-year-old Max Malloy of Elkhart ran the 5K portion of last year’s KPC Newspapers In Education Sprint Triathlon 2014 for his 3-person race team, “Three Generations.” His teammates were his grandfather, Richard Golden, and his father, Mike Malloy.

KPC NEWS PHOTO


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KPC NEWS SERVICERegardless of age, we all need immuniza-

tions to help us stay healthy.Protection from vaccines received as a child

can wear off over time and adults may also be at risk for new and different diseases based on age, health condition, lifestyle, job, travel and other factors, according to the Centers for Disease Control and Prevention.

Even young people and healthy adults are susceptible to serious, and sometimes deadly diseases that could be prevented by vaccines. Getting a vaccine-preventable disease can result in missed school, work and medical bills.

An average of nearly a quarter million people are hospitalized in the U.S. due to influenza with up to 20 percent resulting in death. A seasonal vaccine is recommended annually.

In 2012, some 32,000 cases of invasive pneumococcal disease were reported with 10 percent of the cases resulting in death.

The bacteria form various infections such as pneumonia and meningitis.

Each year, 1 million people get shingles and some have severe pain that can continue long after the rash clears up or suffer from other painful complications for years. The Zoster vaccine is recommended for adults age 60 and over.

Young adults between the ages of 19-26, both male and female, should get vaccines for human papillomavirus, depending on risk factors, and meningococcal disease that causes bacterial meningitis. This is highly recommended, and in some states required for first-year college students living in residence halls.

Other vaccinations recommended for adults through age 55 are measles, mumps and rubella that protects against German measles, the mumps virus and rubella that is a viral disease that causes fever and rash. More and more cases are coming to the U.S. each year, usually from international travelers, according to the CDC.

Tetanus, diphtheria and pertussis (whooping cough) and varicella immunization for chicken pox are recommended for adults of all ages.

People of all ages need immunizationsStaying healthy means more than getting a flu shot

Immunizations help us stay healthly at any age.METRO CREATIVE CONNECTIONS

See IMMUNIZATIONS page 6


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The Paleolithic diet: Some call it a fad, others call it a panacea to the modern pandemic of chronic illness.

So what is it?Similar to the Atkins diet, Paleo

emphasizes proteins and fats, while discouraging carb consumption. But it takes that paradigm further.

Paleo proponents argue that it’s the modern mass consumption of carbohy-drates, namely through grains and processed foods, that lies at the heart of American struggles with heart disease, obesity, diabetes and cancer.

So the diet scratches 21st century eating habits and looks back for guidance to a time before the relatively modern convention of growing and eating grain — literally, the Stone Age.

The Paleo diet therefore includes fruits, vegetables, berries, nuts, seafood and meat, preferably lean and grass-fed.

“So if you see it growing outside, besides grain, that’s Paleo,” said Dr. Lee Nagel of DeKalb Chiropractic.

In short, the diet gives its blessing to anything that would have been available to man’s hunter-and-gatherer ancestors.

According to its advocates, short-term effects of hopping on the Paleo diet include weight loss, higher energy levels, better sleep and a healthier digestive system, among other benefits.

Grain, Nagel explained, breaks down within the body into sugar quickly, which leads to insulin spikes.

High sugar and insulin levels, he said, drive every chronic inflammatory disease. Fatigue and “sugar crashes,” meanwhile,

are more immediate ill effects of jumping insulin.

Paleo advocates take their arguments for the diet even further, basing their adherence to it on evolutionary and genetic grounds.

Loren Cordain, a high-profile advocate of the Paleo diet, explains the evolution connection in an academic article titled “The Evolutionary Basis for the Therapeutic Effects of High Protein Diets.” He writes that the human species relied on high-protein diets for more than 2 million years before the advent of agrarian societies.

Therefore, Cordain explains, human genetics are built for the Paleo diet — and not for high-grain, high-sugar foods.

“So we feel like the Paleo diet is the diet is that is most congruent with our genome,” Nagel said.

An over-reliance on protein-rich foods at the expense of vegetables is a pitfall for Paleo eaters, Nagel said, explaining that too much protein can actually increase the chance for cancer.

Generally, people should avoid eating more grams of protein than half their body weight in pounds, Nagel said. For example, a 180-pound man shouldn’t eat more than 90 grams of protein a day.

What’s important, Nagel explained, is not a puritanical regiment of eating Paleo 100 percent of the time, but rather to make it the unifying principle of your diet, replacing other diet templates such as the Food and Drug Administration’s high-grain “MyPyramid.”

“You eat like this for the most part,” he said. “People that work to eat Paleo typically don’t have any weight issues.”

Paleo diet scratches 21st century eating habits

From page 5

IMMUNIZATIONS

Immunizations for Hepatitis A and Hepatitis B are also recommended for adults to avoid liver infection.

The CDC offers this adult immunization schedule for adults 19 and over 65, unless otherwise noted:

• Influenza — 1 dose annually• Tetanus, diphtheria, pertussis (Td/

Tdap) — one boost Td every 10 years following 1-time does of Tdap for Td booster

• Varicella (chicken pox) — 2 doses• HPV, female and male — 3 doses

through age 26

• Zoster (shingles) — one dose, age 60 and over

• Measles, mumps, rubella (MMR) — 1-2 doses through age 55

• Pneumococcal (PCV13) — 1 dose• Pneumococcal (PPSV23) — 1-2 doses

through age 64, 1 dose past age 65• Meningococcal — 1 or more doses• Hepatitis A — 2 doses• Hepatitis B — 3 dosesAll immunizations are dependant on

risk factors and other indicators. Adults should always confer with their physicians to record any and all immunizations.

The CDC offers a simple quiz to create a customized printout of vaccines you may need to take to your next healthcare visit at: www2.cdc.gov/nip/adultimmsched/.


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When hosting a dinner party, hosts might be asked to provide some gluten-free foods. Gluten is a general name for proteins found in wheat that help foods maintain their shape. But gluten also can be found in cereal grains such as rye and barley as well as a variety of crossbreeds. Gluten is not unhealthy, but many people are gluten- intolerant. When such people, who may suffer from celiac disease, consume gluten, they may be triggering an immune system response that damages their intestines and prevents them from absorbing nutrients they need to stay healthy. Some gluten-intolerant people may be suffering

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AUBURN — You know you should be exercising, but establishing a fitness routine and keeping it going might be a challenge.

“You must be emotionally prepared to make a lifestyle change,” advises Lynn Shonka, director of operations for the YMCA of DeKalb County.

“Make sure you are making the change for the right reasons — you.”

Shonka said fitness is not about numbers, but is about feeling better and living longer.

She recommends setting goals, both short and long term, and make the goals realistic and attainable so you don’t set yourself up for failure.

Choosing an exercise and eating plan that fits your lifestyle also is important, Shonka said, because if it is intrusive to your everyday life, you won’t stick with it.

Shonka advises against depriving yourself. Instead, moderate, she said, eating the “bad things” less often and “good things” more often.

Make your lifestyle changes easy to follow and pick exercises and activities according to your likes or things you may enjoy. Find a partner or group to make the change with — someone to offer the support and encouragement when needed, Shonka said.

“Know you won’t be perfect, don’t beat yourself up emotionally if/when you slip, just get back on track,” Shonka said.

Shonka advises taking it one day at a time, gauging your successes by how you feel and enjoying who you become.

“There is no one single road map for everyone, everyone is different. It may take some education and trial to find what fits you and your lifestyle,” she said.

Accept the challenge of a fitness routine

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BY AMY [email protected]

ANGOLA — Shape Up Steuben will hold its second Call to Action meeting on Thursday, March 12, featuring guest speaker Blair Milo, the mayor of LaPorte.

Milo was in Angola in October for a 5K run/walk. She visited every county in Indiana promoting Step Up Saturdays, a fitness initiative started in 2012 with Fitness Fridays in LaPorte. Step Up Saturdays were also held in Auburn, Ligonier, Goshen and other area towns.

The Call to Action meeting in March

will raise awareness about community resources, programs and events. Shape Up Steuben hosts activities throughout the year, and encourages local individ-uals and organizations to get involved.

It will hold its fourth annual Heart 2 Heart 2-mile run/walk on Sunday, Feb. 15 at Commons Park in Angola. The walk starts at 2 p.m. The event is free, though donations will be collected for the American Heart Association.

More details about the meeting and Shape Up Steuben are available by contacting Debby Pontecorvo at [email protected].

Shape Up Steuben hosting Mayor Milo in March for Call to Action

Angola Mayor Richard Hickman, Fremont fifth-grader Nicholas Miller and LaPorte Mayor Blair Milo, at a fall 2014 event.

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BY LUKE BOVEEAs ironic as it seems, “detox diets”

are often toxic.Misguided notions on how our bodies

detoxify, combined with our modern quick-fix mentality, give rise to many of the current cleansing strategies you may have heard of, or been led to attempt. Some detox plans may have merit and use, but when considering the motiva-tion we have for trying them, they fail to bring a lasting solution and simply further the toxicity of our current health situation.

These diet protocols are typically characterized by a short term calorie restriction or food-type limitation. An addition of ‘super foods’ or some especially detoxifying food element may also be included. The problem is that no matter how viable these diets are, they are short-term strategies that unfortu-nately bring only short-term results. Such nearsighted thinking is simply not in our best health interests, and most

likely doesn’t align with our long-term goals.

Weight loss and ridding toxins are two common motivations behind trying a detox diet. But after you lose weight, would you be happy to start putting the pounds right back on again? Or if you can free your body of toxic burden for a few weeks, will it then be OK to continue poisoning it? Sure, it may be better than doing nothing; and some propose that the limited benefits would make an impression that will motivate better future choices. Our lives do not always permit such unstable experimen-tation though. Let us not skip over what is vital and fundamental; we need solid ground.

This solid foundation is to embrace a real-foods diet, one that includes mostly whole, organic grown and raised food. Beginning with organic food ensures less toxins, while focusing on whole foods in their most natural form guarantees an absence of the chemical byproducts of

food processing and packaging. Being as free of toxins as possible, this strategy is the natural detox diet. But not only does it detox, it builds, energizes, heals and sustains! At the heart of this approach is a return to solid, sustainable ways. Most notably, starting with real foods requires us to return to a tradition that sustained the health and heart of families through countless generations: cooking and preparing food from scratch.

Time and energy that we put into detox could be better used toward building the habit of preparing real food and bringing our family together as a permanent strategy to reach ideal body weight and live disease free. It can be a long journey for many of us, but the way is clear when we look at the bigger picture. Whether one eats a nearly vegan, high-carb diet, or an omnivorous one rich in natural fats, an eating plan that begins with real, whole food has been shown by healthy populations throughout history to be the only sort of eating style that

works well for a lifetime. It effortlessly cleanses as it avoids toxins and includes a variety of complete foods, all of which have inherent detoxifying compounds or qualities our bodies can effectively use. Furthermore, the need to prepare it negates the impulsive eating habits of our overweight, fast food culture.

Beyond this, adding natural foods that have a higher quantity of “detoxifying” properties may actually be a nice little bonus to the plan, but without that real foundation there is no sense in thinking we are on track towards achieving lasting health. Putting into place a wholesome, real foods diet and focusing equally on the basics, like sleep and movement (which also directly affect our bodies’ ability to detoxify), provides the perfect foundation from which to build on. That’s the one basket worth putting all your free-range eggs and wild berries in.

— Luke Bovee is manager of Pure Earth, Coldwater, Michigan.

There are better ways than doing detox


BY CONNIE LEHMANNew and improved! These positive

words lift our spirits and give us hope, especially when the new and improved is our own lives. A new year seems like a great time to improve ourselves in some way, like losing weight, getting “in shape” or stopping a bad habit like smoking.

Yet within only two weeks, the vast majority of us give up our new goals and go back to old habits, which keep us feeling stuck. How can we extend that time of success from weeks to months to permanent change? Following are five tips to increase your chances of success.

• Make small, very specific goals. Toss out the goal to “Lose 2 pounds every week.” Why? Because you cannot will yourself to lose weight. Work on the

goal “I will cut my normal portions in half Monday thru Friday” or “I will walk 15 minutes during lunch break” because you have control over those things. These goals are a first step to give you confidence — change them as needed to fit your life.

• Monitor your progress. Those who are successful at lifestyle changes keep track of their changing habits. A simple check placed on the calendar to show you exercised. A small notebook set on the counter to record your meals.

• Aim for persistence, not perfec-tion. Since most people give up on their goals by the end of two weeks, plan to persevere for one month at a time. Expect to not follow it perfectly, but at the same time plan to not give up! Look

Here are five tips to a healthier you

Writing down what you eat or when you excerise will help you keep track of your progess.

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See FIVE TIPS page 12


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From page 11

FIVE TIPS

at your goal weekly and see if it needs to change a little to fit your reality. Then keep trying!

• Get help and support. Online calorie counters, local weight loss classes, local gyms, personal trainers, a friend or spouse who will walk with you.

• Plan rewards along the way. The best rewards are ones that do not sabotage your hard work, so try to plan non-food rewards as needed. Every day you meet your goal, put a dollar in a jar. When it adds up, treat yourself to a massage, flowers or a new item of clothing. Or track the miles you walk by mapping it on a wall map, seeing “how far you can go.”

Be creative, be persistent, check your progress and ask for help. Before long, you will see significant changes that help you celebrate the new and improved you!

— Connie Lehman, RD, CDE, is a certified personal trainer with the Topeka Pharmacy Wellness Program.

METRO CREATIVE CONNECTIONSThe stuffy nose, aches and pains that

often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the tempera-tures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold preven-tion tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

• Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

• Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead

of congregating indoors with other sick people may decrease your risk of getting a cold. Don’t be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you.

• Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

• Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

Stop colds before they start

Several strategies can reduce your risk of succumbing to the cold virus.


See STOP COLDS page 13

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From page 12

STOP COLDS

• Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

• Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

• Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay.

• Maintain your exercise routine. Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

• Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

• If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

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METRO CREATIVE CONNECTIONSIllnesses seem to peak during the

winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets.

• Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression.

• Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber. Pomegranate has anti-inflammatory properties, which can help in reducing joint pain and preventing strokes. Pomegranate may also help the body fight viruses.

• Cinnamon: Cinnamon has high levels of antioxidants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate blood-glucose levels, which is beneficial for those with diabetes.

• Prunes: Now widely referred to as “dried plums,” prunes are an important source of boron, which could prevent osteoporosis. High in antioxidants, prunes help the body fight a variety of illnesses.

• Cabbage: Cabbage may be a key element in the fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

• Butternut squash: This food is packed with carotenoids, which are stellar antiox-idants. The starches in this squash also have been found to have anti-inflamma-tory properties.

• Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.

Winter superfoods for optimal health

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Pomegranates have several health benifits.


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