HEALTHY

Lifestyles
SEPTEMBER 2013

PET THERAPY
Against the flu

Brightens patients day

HEALTHY EATING
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Pet therapy offers new way to brighten patients day

By Correne Martin Almost four months ago, a unique new pet therapy program started at Prairie du Chien Memorial Hospital. Yes, pet therapy means that dogs have begun seeing patients regularly, and the benefits are already very clear for the patients, as well as the staff and visitors. Recreational Therapist Karen Ulrich has been working to bring a pet therapy program to PdC Memorial since she joined the hospital staff five years ago. When this first got approved, I cried. Pet therapy is a very new prospect in rural hospitals and weve worked very hard to bring it here. I have a nursing home background and Ive seen pet therapy enough to know that its very therapeutic, Ulrich said. Sometimes we dont notice the benefits while theyre in a patients room, but we see them afterward. When I see the reactions of the patients, I just know that this has made a difference. The hospitals canine therapists include Maggie, an 8-year-old blue heeler mix, owned by Paula Gutzmer; Nicki, a 9-year-old American Eskimo; and Vegas, a 5-year-old mixed breed, both owned by Bev Pozega. Both Gutzmer and Pozega, as well as their three spayed female dogs, are certified through Therapy Dogs International (TDI). Gutzmer, who is retired, brings Maggie to PdC Memorial to offer therapy once a week. If there is a high patient load, they have visited on short notice too. Pozega and her companions serve patients as often as their schedules allow. THERAPY: Continued on page 6

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Healthy Lifestyles

Tuesday, September 24, 2013

Pet therapist Maggie sits with Prairie du Chien Memorial Hospital rehab patient Harlan Dettman, of McGregor, during a recent session. Maggies owner, Paula Gutzmer, Bev Pozega and her pet therapy dogs Nicki (left) and Vegas (right) also visit with Dettman.

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Protect yourself against the flu

By Pam Reinig Influenza or the flu is a contagious disease that can be spread by coughing, sneezing, or nasal secretions. Symptoms may include fever, cough, sore throat, headache, muscle aches, fatigue, or a runny or stuffy nose. The flu can cause high fever and pneumonia and make existing medical conditions worse. Each year, the flu kills thousands of people and hospitalizes even more. By getting the flu vaccine, you are helping to protect yourself and others. Everyone is at risk for influenza but especially children, adults 65+, pregnant women, and individuals with chronic health conditions like heart, lung, kidney, or weakened immune systems can become much more ill when they contract this disease. Influenza viruses are always changing, so annual vaccination is recommended. Flu seasons are unpredictable in a number of ways. Although epidemics happen every year, the timing, severity and length of the season can vary from one year to another. According to the Centers for Disease Control (CDC), the flu season can begin as early as October and generally peaks in January and February. While the effectiveness of the vaccine will vary according to factors like pre-existing health conditions, a single vaccine given in the fall will protect healthy people throughout the flu season. For everyone, getting vaccinated each year provides the best protection against influenza throughout the flu season, said a CDC spokesperson. Its important to get a flu vaccine every year, even if you got vaccinated the season before and the viruses in the vaccnine have not changed for the current season. The CDC has forecasted an ample supply of vaccine for 2013-2014 flu season. Flu shots will be offered throughout the month of October at various sites in

Tuesday, September 24, 2013

Healthy Lifestyles

Page 3

How to prevent falls

Complications from falls are a leading cause of death among senior citizens. In fact, according to the Iowa Department of Public Health, Iowa averages about 2,000 fall-related deaths each year. Among Iowas older citizens, falls are the leading cause of hospitalization and deathyet falls can be prevented, said Dr. Mariannette Miller, Meeks, IDPH Director. Following are Dr, Meeks suggestions for preventing falls: Take your time. Get out of chairs slowly. Sit for a moment before getting out of bed. Wear sturdy, well-fitting shoes with low heels and non-slip soles. See an eye specialist once a year.

Poor vision can increase your chances of falling. Be aware that some medications have side effects that can cause dizziness. Increase physical activity. Regular exercise increases balance and strength. Follow these tips to make living areas safer and help reduce the risk of falls: Use non-slip mats in the bathtub and on shower floors. Have grab bars installed next to the toilet and in the tub or shower. Have handrails on both sides of stairways. Improve lighting in the entire home. Remove tripping hazards like throw rugs and clutter in walkways.

Clayton County. Medical Associates has scheduled two clinics, one in Elkader and the other in Monona. The Elkader clinic will be Tuesday, October 15, from 7:30 a.m. to 5:30 p.m. The Monona clinic is Thursday, October 17, also from 7:30 a.m. to 5:30 p.m. Vaccines will be administered to persons 6 months of age and older. Appointments are needed. Call 563-245-1717 (Elkader) and 563-539-4631 (Monona) Delaware County Public Health (DCPH) will offer flu shots at Regional Family Health in Strawberry Point on Tuesday, October 1, by appointment only. Please call 563-933-6277 or 563-927-7551 to schedule a time. DCPH will also offer walk-in flu shot clinics, which will be open to the public, at the following locations in and near Clayton County: ManchesterDelaware County Community Center, Thursday, October 3, 2-4 p.m.; ColesburgColesburg Community Center, Monday, October 14, 10 a.m.-noon; and Manchester Golden Age Center, Thursday, October

17, 9 a.m. to noon. The cost is $22. Individuals with Medicare can receive shots at no cost (card must be presented). Seasonal flu is a contagious illness that can cause mild to severe illness, and at times can lead to death, states Shirley Cole, RN, Regional Family Health Nurse. Our healthcare providers encourage you to get vaccinated to reduce the chance of getting the flu. The vaccine can protect you and in turn, those you love and care for.

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MFL MarMac expands health and wellness initiatives

By Audrey Posten At the Aug. 12 MFL MarMac school board meeting, Kayla Koether, a Northeast Iowa Food and Fitness Initiative and AmeriCorps/FoodCorps staff member who has been working with the school for the past year, presented the school board with an update of the health oriented goals the district accomplished this past school year, as well as what it plans to accomplish this year. The Northeast Iowa Food and fitness Initiative works with Allamakee, Chickasaw, Clayton, Fayette, Howard and Winneshiek counties to help communities make healthy choices, encouraging more physical activity and eating healthy foods, especially in schools. Last school year, Koether said the district met a number of goals, including an increased level of nutrition education in the elementary school, especially at the second grade level. Through that program, high school students tasted dif-

Page 4

Healthy Lifestyles

Tuesday, September 24, 2013

Students from Mrs. Hass second grade class sample some of the vegetables in the MFL MarMac school garden. Left: Students from Mrs. Hass second grade class play an educational game on the MFL MarMac learning landscape.

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ferent foods with younger students, sampling things like salsa, kiwi, sweet potatoes and salad greens. Its amazing how excited the kids got about food when they were in group settings, Koether said. It was actually the high school students who were more negative. A salad bar was also made available to sixth through eighth grade students. Koether said she taught students how to use the salad bar, explaining that it is more complicated than simply placing items on your tray. For this school year, Koether said the school garden will be expanded, not only by utilizing more space, but also by getting more students involved.

Koether said $3,500 in grants will go toward the garden, as well as the construction of a learning landscape. The learning landscape is a tire playground consisting of 25 tires buried halfway into the ground. The tires can be chalked on, giving teachers the luxury of teaching an outdoor class where kids can be physically active. Teachers will also be able to access special learning landscape lessons that will fit into their subject matter. Instead of staying inside for class, we can go outside and play games to learn the things we need to know, Koether explained to Mrs. Roberta Hass second grade class during a demonstration. The games we learn might be so much fun that youll want to play them at recess.

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Depression is common and treatable

By Correne Martin Weve all heard of depression and weve all seen the advertisements for antidepressants. But what is this illness exactly, what causes it and what can we do to treat the symptoms? Depression is an illness that causes a constant feeling of sadness, loneliness, low self-esteem, and lack of interest. Accompanying signs can include withdrawal from social contact, loss of appetite and insomnia. It aects how a person feels, behaves and thinks. Typically, people with depression nd it hard to go about their day-to-day activities, and may also feel that life is not worth living. Feeling sad happens to all of us. But the sensation usually passes after a while. For people with a depressive disorder, they nd that their state interferes with daily life. Their normal functioning is undermined to such an extent that both they and those who care about them are aected by it. A diagnosis of depression is much more acceptable than it used to be. People are talking about their experiences, more medication is being introduced and its generally much more common than people think, according to Tara Nalepinski, a social worker in patient/family services at Prairie du Chien Memorial Hospital. I think its a good thing that the stigma of having depression is lifting, she stated. Its very common. Its not something people should be ashamed of because we cannot totally control it. According to the National Institute of Mental Health, depression can take several forms. * Major depressive disorder A patient with major depressive disorder suers from a combination of symptoms that undermine his ability to sleep, study, work, eat and enjoy activities he used to nd pleasurable. Experts say that major depressive disorder can be very disabling, preventing the patient from functioning normally. Some people

Tuesday, September 24, 2013

Healthy Lifestyles

Page 5

experience only one episode, while others have recurrences. * Dysthymic disorder A patient with dysthymic disorder suers symptoms for a long time, perhaps as long as a couple of years, and often longer. However, the symptoms are not as severe as in major depression, and the patient is not disabled by it. However, he may nd it hard to function normally and feel well. Some people experience only one episode during their lifetime, while others may have recurrences. A person with dysthymia might also experience major depression, once, twice, or more often during his lifetime. * Psychotic depression When severe depressive illness includes hallucinations, delusions and/or withdrawing from reality, the patient may be diagnosed with psychotic depression. * Postpartum depression Postpartum depression is also known as postnatal depression. This is not to be confused with baby blues, which a mother may feel for a very short period

after giving birth. If a mother develops a major depressive episode within a few weeks of giving birth, it is most likely she has developed postpartum. Experts believe that about 10 to 15 percent of all women experience postpartum after giving birth. Sadly, many of them go undiagnosed and suer for long periods without treatment and support. * SAD (seasonal aective disorder) The end of summer means the beginning of less sunlight and more dark hours. A person who develops a depressive illness during the winter months might have SAD. The symptoms go away during spring and/or summer. (Light therapy allows patients to sit in front of a special light, and this works for about half of all SAD patients.) * Bipolar disorder (manic-depressive illness) Bipolar disorder used to be known as manic depression. It is not as common as major depression or dysthymia. A paDEPRESSION: Continued on page 11

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Teen cigarette smoking declining, cigarillo use increasing

Wall said that the fight is a tough one because tobacco companies continue to target youth with the slick, colorful wrapping and flavoring of their products. The cigarillo packaging looks like candy wrappers and the cigarillos themselves come in candy-like flavors such as grape and many other flavors that appeal to teens. The lower prices of these products when compared to the prices of cigarettes also make them dangerous, said Wall. Cigarettes cost anywhere from $6.33 to $8.25 per pack. In contrast, other tobacco products cost from $11.9 to $3.69. Wall said that these products are packaged in such a way that many parents may think that they are candy and not give them a second glance should they notice them lying around. Wall said that one encouraging sign is positive peer pressure not to use these products. The best prevention is just dont start, she said. Educational efforts by the Care Council and other such organizations are also trying to help by promoting leadership skills and increasing self esteem. Wall noted that in Wisconsin, tobacco is still the number one cause of preventable death. Tobacco use often leads to a vast array of health problems including lung cancer and numerous other forms of cancer, heart disease, complications with diabetes, hypertension, congestive heart failure, stroke and numerous other diseases. Wall said that tobacco prevention funding should be increased. A recent study showed that 83 percent of Wisconsin residents agreed, saying that Wisconsin should spend at least 20 percent of tobacco tax revenue on tobacco prevention programs. Annual tax collections from smokers total more than $600 million, but less than 1 percent of that is dedicated to helping smokers quit and preventing youth from starting. Each dollar invested in tobacco prevention saves $3.60 in tobacco-caused healthcare costs. Every smoker who quits

Page 6

Healthy Lifestyles

Tuesday, September 24, 2013

saves the state more than $1,600 in medical and other healthcare costs. Adequately funding community-based programs to tackle not just tobacco use, but other chronic disease risk factors such as insufficient physical activity and unhealthy diet would yield a return of $6.20 for every $1 spent over the course of five years. This is a potential annual savings of $338 million for Wisconsin. The Tobacco Control Resource Center for Wisconsin has a website and pamphlets available that may help parents in talking with their teen about not smoking. The phone number is (800) 248-9244. The website is www.tobwis. org. The Wisconsin Tobacco Quit Line is (800) QUIT-NOW. A free online resource to help smokeless tobacco users quit is MyLastDip.com.

THERAPY

Tobacco companies are targeting teens with colorful, candy wrapper type packaging and candy type flavors.

continued from page 2

By Ted Pennekamp The good news is that smoking has decreased over the last several years amongst teenagers. The bad news is that other types of tobacco use is increasing amongst teens. According to data on a display created by Crawford County Public Health and gleaned from numerous studies, 32 percent of Wisconsin students reported smoking a cigarette in the past month in 1993. In 2011, 15 percent of Wisconsin students reported smoking a cigarette in the past month. In addition tobacco sales to minors has decreased 83 percent since 2001.

Unfortunately, while cigarette use has gone down, cigarillo smoking has increased among teens. Each day, 3,000 young people try smoking a cigar. Weve made progress, but theres still a lot of work to be done, said Crawford County Nurse Gloria Wall. Wall noted that increased education about cigarette use is working, but parents and educators need to stay vigilant as they not only fight against cigarette use, but cigarillo and chewing tobacco use as well. Were still working hard to decrease cigarillo and smokeless tobacco use, Wall said.

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All three dogs that provide pet therapy are insured through TDI, and the hospital has their current medical records. Theyve been through plenty of obedience training and therapy dog training. They are calm and attentive to those in need of therapy, but then of course they are also typical dogs that enjoy wagging their tails, rolling over and giving kisses too. Pozegas dogs even like to perform tricks for the patients. Vegas jumps rope and Nicki sneezes on command. As for Maggie, she doesnt know many fascinating tricks, but just like the others, she loves a good petting and is very affectionate. When I get her (TDI) scarf out of the closet, she goes to the door and just barks and barks, Gutzmer said of Mag gie. She loves going to work. A typical day on the hospital floor for a pet therapist starts with a list of patients who might be interested in seeing Medicare Supplement Insurance the dog. Ulrich knows the patients and Medicare Supplement Insurance their hand personalities, so she usually knows Just like a helping Medicare Supplement Insurance who would like a visit. Just like aahelping hand Just like helping hand We go to the patients door and ask if theyd like to see pet therapy, Ulrich said. If theres family in the room, we ask if its OK with them too, because not everyone likes dogs. If theres an isolation Enjoy your morewe cannot see the pasign retirement on the door, Enjoy your retirement more knowing you but havewe enough tient, have greeted patients from knowing you have enough health the insurance with a door. health insurance with a Medicare Supplement The dog then slowly enters the room, Medicare Supplement Insuranceshe plan from Pekin Life front doors, on a did the hospitals Insurance plan from Pekinas Life Insurance Company. You will leash. The dog and owner Insurance Company. Younon-retractable will have access to discounts on have access to discounts on spend as much time as the patient wishes eye exams, eyeglasses, contact eye exams, eyeglasses, contact inside the room, which is usually about lenses, LASIK correction lenses, LASIK correction 10-15 minutes. The dog is trained not to surgery, hearing aids, exams, surgery, hearing aids, exams, jump onto the beds, but if a patient reand more at NO CHARGE. and more at NO CHARGE. quests a chance to snuggle, it is allowed. After the patient/dog interaction, Enjoy your retirement more knowing you have and perhaps some small talk between the enough health insurance with a Medicare Call your local Pekin Life Insurance Company Agent Company today Call your local Pekin Life Insurance Agent today Supplement Insurance plan from Pekin Life humans in the room, the canine therapist about Medicare Supplement Insurance about Medicare Supplement Insurance Insurance Company. You will have access to leaves and moves down the hall to greet BEYOND THE EXPECTED. that goes goes BEYOND thateyeglasses, discounts on eye exams, contact THE EXPECTED. her next patient. lenses, LASIK correction surgery, hearing aids, I recently had note cards made (with exams, and more at NO CHARGE. Maggies face on them) and we like to Call your local Pekin Life Insurance Company Agent today about Medicare Supplement Insurance leave them with someone we really make that goes BEYOND THE EXPECTED. a connection with, Gutzmer noted. We get back way more than we ever give people, and I mean that in all sincerity. Our Not connected with or endorsed by the U.S. government or the federal Medicare program. The purpose payment is being able to be here and exof this communication is the solicitation of with insurance. Respondents be contacted by a the Pekin Life Not connected or endorsed by thewill U.S. government or federal Medicare program. The purpose Insurance Company agent. A2012-73 of this communication is the solicitation of insurance. Respondents will be contacted by a Pekin perience how the Life love these dogs give can Insurance Company agent. A2012-73 help people. 106 W. Blackhawk Ave. Prairie du Chien, WI 53821 608-326-8461 www.suttoninsuranceinc.com The pet therapists can see all kinds Licensed in IA, WI, MN of patients, from those in rehab to those Tarah Sutton Marx, CISR in hospice. Several times, weve had kids Office Manager/Agent to visit, and every once in a while, sometarahsutton@mhtc.net one will cry, Ulrich added. Pet therapy makes our patients feel like theyre not in Not connected with or endorsed by the U.S. government or the federal Medicare program. The purpose of this communication is the solicitation a sterile setting. This type of therapy, for of insurance. Respondents will be contacted by a Pekin Life Insurance Company agent. me, is all about creating moments of joy.

AgencyAgency Name Name Address Address Phone Phone

Outdoors people should be aware of poison ivy

By Ted Pennekamp Fall is approaching but warm weather is still here, and shorts and short-sleeved shirts are still popular for those venturing outdoors. Poison ivy can be contracted anytime, during any season, said Crawford County Nurse Gloria Wall, but the warm weather months usually see the most outbreaks. Wall said that there is oil on the poison ivy plant which mixes with oil on ones skin if touched by the ivy. She noted that poison ivy is a contact dermatitis and that some people are much more susceptible than others. Poison ivy can also be spread quickly by touching other parts of ones body or by touching other people. Wall said that if a golfer reaches into the weeds to get golf balls, or a hiker goes through brush with shorts on, he or she should take a shower as a preventative measure. Get washed as soon as possible with soap, she said. Washing will greatly decrease your chances of getting poison ivy, poison oak or other such problems. Wall said, The old saying is leaves of three, let it be, but people dont always recognize all of the plants were around. Wall said that poison ivy can be contracted winter, spring, summer or fall. If a person breaks out in poison ivy blisters, they should go to their doctor as soon as possible. If left untreated, poison ivy can cause scarring. Wall noted that store bought medications oftentimes just arent strong enough. Wall said that wearing a cold, wet compress on the affected area coupled with a fan is very soothing. She said that seeing a doctor will help ensure that the rash is properly diagnosed. A doctor will often prescribe steroid cream (hydrocortisone), which will help alleviate the symptoms much better than store bought medicines. Prescription strength hydrocortisone will bring much relief, but it will not cure the condition, said Wall, who noted that the condition will have to run its course. Wall suggested that those venturing outdoors should wear long pants and long sleeved shirts as much as possible as a preventative measure. Here is what the poison ivy plant looks like and the rash that it can cause.

Tuesday, September 24, 2013

Healthy Lifestyles

Page 7

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Healthy eating options

Its easy to stop for fast-food burgers or fries, or grab a bag of chips or candy for a snack, lunch, or while traveling. But with just a little bit of forethought at the grocery store, you can pick up healthy and delicious foods that you and your kids will love. And whats more: regularly choosing foods that help you maintain a healthy weight can lower your risk of several cancers, including breast, colon, and pancreatic cancers. Here are some easy-to-prepare ideas: For traveling: String cheese or cheese cubes and whole-grain crackers Hummus and whole-wheat pita bread Carrots, pepper strips, and celery sticks (sometimes with ranch dressing to dip) Edamame Whole fruit or fruit slices (dipped in lemon juice to prevent them from turning brown) Trail mix made with cereals, nuts, pretzels, dried fruit, or raisins

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Healthy Lifestyles

Tuesday, September 24, 2013

For the lunchbox: Wholewheat tortillas smeared with low-fat refried beans (or filled with black beans and/or leftover rice), with salsa for dipping Wholewheat tortilla with turkey, cheese, and apple or avocado slices Peanut or almond butter sandwich on whole-grain bread with banana slices or raisins Leftover grilled or baked chicken strips with honey mustard for dipping Any kind of leftovers, heated and put in a thermos (chili, spaghetti, stir-fry, soup, etc.) High-fiber, low-sugar cereal and HEALTHY: Continued on page 12

10 tips to help you achieve your health and fitness goals

By Audrey Posten Jennifer White, who lives in McGregor, is an Aerobics and Fitness Association of America (AFAA) certified personal trainer who works at Prairie Fitness and also has her own training business, Just Keep Moving Outdoor Fitness. She provided some tips to help people achieve their health and fitness goals. 1. Get active before the weather gets bad. Then it is easier to stay active. Once you get off schedule, it is harder to get back into an exercise routine. 2. Colder temperatures, coupled with snow, slush and ice, can make exercising during the winter difficult and even dangerous. Consider joining a gym or swimming laps at an indoor pool in order to stay active. If you still want to exercise outdoors, try snowshoeing or cross country skiing. 3. For those who want to run or jog, but find using a treadmill monotonous or boring, try running on a trail. With the wildlife and changing leaves, Pikes Peak State Park offers plenty of distractions. 4. If you want to lose weight, find some kind of motivation to help you reach your goal. Find a race, like a 5K walk/run, you think you can do. Put your money down, then you are invested. 5. If you are going to do a race, consider getting a training partner or friends to participate with you. 6. It is recommended that every individual gets at least 30 minutes of moderately intense exercise (like walking) five times each week or 20 minutes of more intense exercise (jogging) three times each week. In order to build up stamina, do not go too hard all at once. Jog for one minute, then walk for a minute or two until you are used to a more brisk pace. 7. For individuals who struggle to find time to exercise around their job and families, try going for a walk or bike ride with the whole family. 8. For another fun family activity, try geocaching, a treasure hunting game where you use a GPS to hide and seek containers with other participants in the activity. Go to www.geocaching. com and type in a local zip code to find hidden treasures near you. 9. The easiest way to change your diet is to log what you consume each day. Then you really see how many calories you are putting into your body. Make the process easier by downloading an app for your cell phone that helps you keep track of calorie totals. 10. Going cold turkey on an unhealthy food or drink is not a good idea. Do not cut out that chocolate because, if you dont satisfy that craving, eventually you will fall off the routine and ruin everything you have built. It is all about eating those foods in moderation.

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FLU VACCINATIONS ARE NOW AVAILABLE!

Protect you and your family members age 6 months and older

Crawford County Public Health

Top 5 Programs in Public Health
1) 2) 3) 4) 5) Immunizations Seasonal Flu Clinics Coming Soon Fluoride Protect your childs smile Wisconsin Well Woman Program Breast & Cervical Cancer Screenings Healthy Lifestyles Education Exercise Diet Stress reduction Environmental Issues Disaster preparedness Communicable Disease follow-up For more information please call Crawford County Public Health 225 N Beaumont Rd., Suite 306, Prairie du Chien, Wl 53821 Phone (608) 326-0229 Fax (608) 326-0289 Toll Free (800) 207-4774 http://www.crawfordcountywi.org/health/

Please contact our office to schedule flu vaccinations for you and your family members ages 6 months and older.

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Physical inactivity results in a decline in cardiorespiratory endurance, muscle strength and exibility. As one ages, physical activity levels decline in amounts and intensity, often due to physical, functional or current disease impairment associated with the aging process, according to Tammy Thompson, clinical exercise physiologist and cardiac rehab director at Prairie du Chien Memorial Hospital. Studies have shown that physical function, muscle strength/endurance and exibility can be preserved or improved with regular physical activity. Youre never too old to exercise. It is important for all adults, especially senior adults, to maintain an active lifestyle and get the recommended amount of daily physical activity and exercise, Thompson said. The American College of Sports Medicine recommends all adults accumulate at least 30-minutes of moderateintensity physical activity each day. Such activities may include brisk walking, stationary cycling and water exercise. Gardening, yard work and housework are other suggested activities. No matter which activity is chosen, it should be accessible, convenient and enjoyable to the participant. In the end, the overall goal is to reduce the amount of time we spend sitting in a day. Also remember that exercise need not be vigorous or continuous to be benecial. Obtaining the best results from exercise comes from a sound, balanced routine consisting of three parts: 1) cardiovascular or aerobic training, 2) strength/ resistance training and 3) exibility. First, cardiovascular exercise or aerobic training should be performed daily for 30-60 minutes. Walking is the best and most recommended form of exercise because you dont need equipment. However, if you have arthritis or articial joints, walking may not be the best option. Participate in low-impact activities, such as stationary cycling, recumbent stepper or water exercise. Second, muscle strength decreases as age increases. Over time, lifting a gallon of milk or a sack of groceries becomes difcult. Strength/resistance training keeps your muscles strong. Strength training doesnt have to take a lot of time; it may be performed at home with small hand weights (1-10 pounds depending on your strength level), which can be purchased at

Staying t as you age

many stores selling sporting goods equipment. Strength training only needs to be done 3-4 times per week, choosing a weight that you can comfortably lift 1012 times. Examples of exercises might include: arm exercises (bicep curl and tricep extension, shoulder press, upper back exercise and two leg exercises). Finally, as age increases, muscle and joint exibility decreases. Flexibility or daily stretching reduces muscle stiness, and lowers risk of injury with seasonal activities (i.e. raking leaves, gardening and snow shoveling). Stretching should be performed daily, concentrating on major muscle groups, the arms, back, shoulders and legs. Stretches should be held for 2030 seconds, repeated 2-3 times and never bounce! Pat Stovey, exercise specialist at PdCMH, added, Starting an exercise program and sticking to it isnt always that easy, nd a buddy and schedule a time. If you are thinking of becoming active in an exercise program, it is never too late to start. Always consult with your physician rst and start slow. Over time exercise intensity may be progressed, but give yourself a few months, and most of all, listen to your body. Also remember that the key to leading a healthy lifestyle over age 50 is dedication and time commitment. Benets of physical activity include: increased energy, increased self-esteem, maintain and increase bone mineral density, increase HDLs (good cholesterol), and reduce LDLs (bad cholesterol). With consistent exercise, the heart becomes a more ecient pump, decreasing resting heart rate, resting blood pressure, and increasing exercise threshold for the onset of disease symptoms (angina). Consistent exercise also reduces body fat, increases muscle mass, and increases resting metabolism. Other benets include improved glucose tolerance, reduced insulin needs, decreased anxiety and depression, enhanced performance of work, recreation and sporting activities, as well as decreasing the development or progression of chronic disease. Prairie du Chien Memorial Hospital oers an individualized exercise program known as Healthy Hearts. The program is available to anyone wanting a medically supervised and monitored exercise program. The Healthy Hearts program is appropriate for individuals with known

Tuesday, September 24, 2013

Healthy Lifestyles

Page 9

Pat Stovey and Tammy Thompson are cardiac rehab staff at the Prairie du Chien Memorial Hospital.

risk factors for heart disease, such as hypertension, obesity, history of smoking, peripheral artery disease, elevated cholesterol, diabetes, marked stress, family history, and lack of exercise. A physician referral is required and includes monitoring of blood pressure and heart rates; with professional assistance in exercise program progression. Regular exercise reports can be furnished to your physician upon request.

The Healthy Hearts Program is conducted by Tammy Thompson and Pat Stovey, as well as registered nurses certied in CPR and Advanced Cardiac Life Support (ACLS), and a registered dietitian. For additional information, contact Prairie du Chien Memorial Hospitals cardiac rehab department at (608) 3572349.

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Pumpkins are a common sight from late August through Halloween. This fruit of the fall is often used in decorating the interior and exterior of homes, but can be an integral component of cooking and baking as well. Little thought is given to pumpkins and their makeup. But pumpkin afficionados who want to know more about these delicious gourds can dig into the following facts. Pumpkins are a member of the squash family that grow on long vines close to the ground. Before pumpkin fruit grows, brightly colored flowers will form and then turn into pumpkins. Pumpkins adapt to many climates and are grown on all of the continents except Antarctica. In colonial times, settlers and natives alike relied on pumpkin as a staple of their diets. The British saw the possibilities of pumpkins as a food source and brought seeds back to Europe to enjoy as well. Pumpkins are comprised of several parts. The pumpkin is covered in a skin that surrounds the pulp, or the meaty part of the pumpkin. The stem is at the top of the pumpkin and connects to the vine. Tendrils are thin pieces of vine that tether the pumpkin to the ground to protect it from the wind and weather. The inside of the pumpkin is known as the cavity and can contain seeds and fi-

Pumpkin handling tips and recipes

brous strands. The bottom of the pumpkin is known as the blossom end because thats where the flower started before the pumpkin formed. Most varieties of pumpkins are edible, but some taste better than others. Once pumpkins turn orange they can be eaten. People bake the meat into pies, soups and stews. It can also be used in breads and cakes. Pumpkin puree can replace the oil in cake recipes much in the same way applesauce can. Adding pumpkin to recipes provides a healthy way to increase nutritional value. There are many interesting pieces of trivia regarding pumpkins. Here are some things to ponder. Pumpkins were once believed to eliminate freckles and were also used as a remedy for snake bites. In 2007, people in Boston earned the world record for the most lit pumpkins with 30,128 twinkling jack-o-lanterns. Thousands of people participate in pumpkin chucking, an event where air cannons propel pumpkins thousands of feet. Each year people compete to see who can launch a pumpkin the farthest. On September 25, 2010, people in New Bremen, Ohio, broke their own record when they baked a 3,699 pound pumpkin, surpassing their prior record of 2,020 pounds.

Page 10

Healthy Lifestyles

Tuesday, September 24, 2013

If youre looking for healthy new ways to enjoy pumpkin, here are a few ideas: Spiced Pumpkin Biscuits Ingredients: 9 ounces all-purpose flour (about 2 cups) 2 1/2 teaspoons baking powder 1 1/4 teaspoons pumpkin pie spice 1/2 teaspoon salt 5 tablespoons chilled butter, cut into small pieces 1/3 cup fat-free buttermilk 3/4 cup canned pumpkin 3 tablespoons honey Directions: Preheat oven to 400. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, pumpkin pie spice, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Chill 10 minutes. Combine buttermilk and honey, stirring with a whisk until well blended; add canned pumpkin. Add buttermilk mixture to flour mixture; stir just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 times. Roll dough into a (1/2-inch-thick) 9 x 5inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of paper to fit into an envelope). Reroll dough into a (1/2-inch-thick) 9 x 5inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds; gently roll or pat to a 3/4-inch thickness. Cut dough with a 1 3/4-inch biscuit cutter to form 14 dough rounds. Place dough rounds, 1 inch apart, on a baking sheet lined with parchment paper. Bake at 400 for 14 minutes
Working in conjunction with... ...in Circuit

or until golden. Remove from pan; cool 2 minutes on wire racks. Serve warm. Sweet and Salty Roasted Pumpkin Seeds Ingredients: 2 cups raw pumpkin seeds, washed and patted dry 1 T. coconut oil 1/4 tsp. cinnamon 1/8 tsp. sea salt Directions: Remove seeds from pumpkin; wash in colander, remove bits of pulp and pat dry. In a small bowl, toss seeds, coconut oil (you may have to heat it on the stovetop to get it to liquefy), cinnamon and salt. Spread evenly on baking sheet and roast at 400 degrees for 20 minutes, tossing halfway through.

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tient with bipolar disorder experiences moments of extreme highs and extreme lows. These extremes are known as manias. According to Medical News Today, signs and symptoms of depression may be experienced by some suerers and not by others. How severe the symptoms are, and how long they last depends on the person and his illness. Here is a list of the most common symptoms: *A constant feeling of sadness, anxiety and emptiness *A general feeling of pessimism *The person feels hopeless *Individuals can feel restless *The suerer may experience irritability *Patients may lose interest in activities or hobbies they once enjoyed *He/she may lose interest in sex *Levels of energy feel lower, fatigue *Many people nd it hard to concentrate, remember details and make decisions *Sleep patterns are disturbedthe person may sleep too little or too much *Eating habits may changehe/she may either eat too much or have no appetite *Suicidal thoughts may occursome may act on those thoughts *The suerer may complain more of aches and pains, headaches, cramps or digestive problems. These problems do not get better with treatment. Experts are unsure exactly what

DEPRESSION continued from page 5

causes depression. They say it may be caused by a combination of factors, such as genetics, biochemical environment, personal experiences, and psychological factors. There are also indications that neurotransmitters in the brain of a person with depression appear to be out of balance. An awful experience can trigger a depressive illness. The loss of a family member, a dicult relationship, physical or sexual abuse, and child birth are all examples of possible triggers. We tend to hide some of the most dicult situations in our lives. But depression is not something to be embarrassed about, Nalepinski said. Just like you would not ignore someone with diabetes or a heart condition, depression is something that needs to be diagnosed and treated. Educating the public is a big part of overcoming the stigma. Is depression treatable? Yes, it is highly treatable, even in its most severe forms. The sooner a person is treated the more eective that treatment will be. According to Medical News Today, studies have shown that prompt treatment reduces signicantly the likelihood of recurrence. The most common treatments are medications and/or counseling. They both have their drawbacks, such as side eects or cost, but its most benecial to do both medication and counseling, Nalepinski said. All medications operate dierently for dierent

Tuesday, September 24, 2013

Healthy Lifestyles

A where does the time go? reminder.

Page 11

Life keeps changing. And your insurance should be changing people, so its important for people to be son, Nalepinski said. We tend to isolate right along with Insurance it. You may need Charles E Simmons ourselves when were feeling sad,Agency but its open to trying another if their body isnt to adjust insurance to make with PO Box 36 toyour make a connection responding to one. Also, counselors are important Du Chien, WI 538210036 someone who can o er a listening ear. not going to be a good t for every per- Prairie sure you dont have gaps or costly (608) 326-6445 Bus son, so if it doesnt work with one, people duplications in coverage. Call your (608) 326-4655 Fax should know they might connect better American Family agent today, with someone else. There is evidence supporting that exand ask for a free, no-obligation ercise can help patients with depression Personal Insurance Review. So as well, particularly if they have or are at you can check it off your list, and high risk of developing other conditions such as obesity, cardiovascular disease or off your mind.
diabetes, which can often be the case. If you feel as though youve been struggling with feelings of depression (or you have a loved one who might be), speak to your primary caregiver about American Family Mutual Insurance Company treatments and possibly get a referral for and its Subsidiaries a counselor in the area. The county huHome Office Madison, WI 53783 man services oce also has mental health www.amfam.com sta who can serve those who may not have insurance. The hospital may be a 2004Charles E Simmons 001499 10/04 Insurance Agency rst-point of reference as well. PO Box 36 Chuck Simmons Agency Prairie Du Chien, WI 538210036 Finally, its important to talk about 100(608) S. Marquette Road 326-6445 Bus the situation with others who can be pos(608) 326-4655 Fax Prairie du Chien, WI itive and supportive. 608-326-6445 Start with an understanding per-

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Page 12

HEALTHY

Healthy Lifestyles
Hi. My name is...

Tuesday, September 24, 2013

continued from page 8

Single portion-sized cups of unsweetened apple sauce or fruit packed in its own juice, without added sugar Celery sticks stuffed with peanut butter and sprinkled with raisins or other dried fruit (cranberries, blueberries) Colorful salad greens topped with cut-up vegetables and/or dried fruit. Optional: add a protein source such as hard-boiled egg slices, leftover rotisserie chicken, chickpeas, or nuts. Pack dressing on the side, or put it in the bottom of the salad container and shake it before eating to spread the dressing around. Other sides and snacks Individual serving-sized packages of low-fat, low-sugar yogurt (look for no more than 20 grams of sugar per 6 ounces) Baked tortilla chips and salsa Popcorn without added salt or butter

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