Health and Wellness

Page � Health and Wellness �009Health and Wellness �009

May is Mental Health MonthBy Carolyn WheelerSouth Central Human Relations Center “Thosewhoforgethistoryaredoomedtorepeatit,”isoftenat-tributedtoF.D.Roosevelt,whose“NewDeal,”liketheColdWarandtheWaronTerrorism,committedsuccessiveadministrationstothepursuitofabasicstandardoflivingandacommittedfederalroleneededtosupport“forgottenAmericans.” “MayisMentalHealthMonth”seemsanappropriatetimetorecog-nizealargepopulationof“forgottenAmericans.”ThesearetheAmeri-canswhoendurebehavioralhealthdisordersand,forthese,arepenal-izedbyirrationalstigmasplacedbysocietyandpubliclaws. Duetooutsidelaborpoliciesandemploymentprograms,theprivatesectorretainedcontroloverinsur-ance benefits, leading to our em-ployer-basedhealthsystem;howev-er,sincetheearly1990’s,Congresshassystematicallyplacedrestric-tionsandlimitationsonfederalentitlementandsocialservicepro-gramsandhastransformedpublicattitudesintheprocess.Morethan$50millionhasbeencuttoMinne-sotainthelastcoupleofyears.WiththelargestnumberoflostjobssincePresidentHoover(FDR’spredeces-sor),economicpoliciesmovingfromeradicatingpovertytoencour-agingpurchasingandinvestment,andoneofthehighestnumberofuninsuredworkingAmericans,theadministrationandcongressshouldavoidrecreatingthepastandcaus-ingvulnerablepopulationstoreliveit. Whoismostatrisk?Peoplefromeveryrace,class,gender,andreli-gionwithamentalillnessand/orad-dictivedisorderaremostatrisk. AccordingtoastudybytheWorldHealthOrganization(WHO),fourofthetenleadingcausesofdisabil-ityforpersonsagefourandolderarementaldisorders.Morethan54

millionAmericanshaveamentaldisorderinanygivenyear,althoughfewerthaneightmillionseektreat-ment. Additionalstatisticsonhowmen-talillnessaffectstheU.S.popula-tioninclude:• $24billionannuallylosttoem-

ployeeworkimpairment• Depressionandanxietydisorders,

twoofthemostcommonmentalillnesses,eachaffect19millionAmericansannually(NIMH,1999)

• Depressiongreatlyincreasestheriskofdevelopingheartdisease.Peoplewithdepressionarefourtimesmorelikelytohaveaheartattackthanthosewithoutahistoryofdepression(NIMH,1998)

• Approximately12millionwomenintheUnitedStatesexperiencedepressioneveryyear–roughlytwicetherateofmen(NIMH,1999)

• One in five children has a diag-nosablementalillness,emotion-al,orbehavioraldisorder.Uptooneintenmaysufferfromaseriousemotionaldisturbance.70%ofchildren,however,donotreceivementalhealthser-vices.(SGRMH,1999).

Butthereishopeforthosewhosufferwithmentalillness,be-cause,quitesimply,TREATMENTWORKS.Treatmentimprovespa-tientoutcomesforthemajorityofAmericans.Successratesareinthe60-80%range.TheOctober,2008passageofmentalhealthparityisamilestoneforthosewhostrugglewithmentalillness and/or addiction. The official nameofthenewlawisthe“PaulWellstoneandPeteDomeniciMentalHealthParityandAddictionEquityActof2008”andisnamedafterearlyproponentsoftheact,bothofwhomhadrelativeswithmentalillness.

Thelawrequiresthathealthplanstreatphysicalandmentalhealththesame,withthesamebenefits, treatment limits, and co-payments;insurerscannothavespeciallimitsandrulesthatapplyspecifically to mental illnesses and disorders.Thelegislationrepresentstheculminationoftwelveyearsofworkonthepartofbothpoliticiansandadvocatesforindividualswithmentalillness.Thiswouldincludetreatmentforsubstanceabusedisorders,inadditiontomentalillnessessuchasschizophrenia,bipolardisorder,anddepression.Thelawisscheduledtogointoeffectinaboutayear. SupportersoftheActhopethelegislationwillreducethestigmaofmentalillness,whichmayalsohavebeenhelpedbythefactthatmanyveteransofAfghanistanandIraqhavedevelopedmentalillness

and/orexperiencedmentaltrauma.Researchcontinuestodemonstratebiologicalreasonsformanyseverementalillnesses,andtreatmentsareavailable.Proponentsoftheactnotedtheannualcoststosociety.Alcoholanddrugabuse,specifically, can cost over $400 billionayear. AccordingtoRepresentativePatrickJ.KennedyfromRhodeIsland,thelegislationwillhelpabout113millionAmericans.Ifyouworkforalargeemployerandyourhealthplancoversbothphysicalandmentalailments,youmay benefit from the new law. Carolyn Wheeler is a Licensed Independent Clinical Social Worker with over 30 years of experience in treating individuals with serious mental illness. She is Executive Director of South Central Human Relations Center in Owatonna.

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Health and Wellness 2009 Page �Health and Wellness 2009

OWATONNA,MN—OwatonnaClinic-partofMayo Health Systemispleasetoannounceitwillbesponsoringacommunitywidewalkingprogram,inpartnershipwithSteeleCountyPublicHealth,CityofOwatonna,OwatonnaSchoolDistrict,EatWellNutritionTherapyandareabusinesses.MayorThomasKuntzwillkickofftheprogramMonday,April27at6:00p.m.atMorehousePark. Fitnessandwellnessbeginwithasinglestep...followedbyanotherstep,andanotherandanother.thosestepsadduptoburningcalories,feelingbetter,havingmoreenergy,andbeingpartofacommunity-wideefforttogetSteele County on the Move. TheannualcommunitywellnessprogramisdesignedtoincreasetheactivitylevelofSteeleCountyresidentsbyincreasingthenumberofstepstheytakeeachday.Participants—individualsandgroups—tracktheirstepswithpedometersandreporttheirstepstoOwatonnaClinic.Thegoalforeachindividualistowalk10,000steps per day, five days a week. For the2009program,thegoalistohave2,009SteeleCountyresidentsparticipateinthewalkingprogram.Program Benefitsı Five-weekwellnessprogramisdesignedtoincreasephysicalactivity.ı Excellentwayforco-workersandclassmatestosocializeandhaveahealthycompetitionwithyourfriends,family,orteachers. Eachweek,aparticularactivityissuggested—bowling,walkingtoworkorschool,golfing,andsports—andisoptional.Theseactivitiesaresuggestedtoincreaseawarenessthatmanyphysicalendeavorsbesideswalkingcancontributetototalstepstakenperday.Bowlingforoneminute,forexample,

typicallygenerates87steps.Ways to Exerciseı When It’s Just You Tryhoppingonyourbike,strappingonyourskates,orgrabbingyourskateboard.Donotforgetyourhelmetandpads!Tryjumpingropeandcountinghowmanytimesyoucanjumpbeforeyoumiss.Jumpingropeisagreatwaytogetaerobicexercise. •Practicehopscotch. •Seehowlongyoucanhopononefoot. •Dojumpingjacks. •Useyourpedometertocountthenumberofstepsbetweenyourfavoriteplaces,likeyourhouseandthepark.ı Group Activities Baseball,softball,basketball,soccer,andvolleyballaregoodgroupactivities;oryoumightplayfollowtheleaderonbikes,bladesorskates. •Haveaskateboardingcontest. •Playtag. •Playoutdoorhide-and-seek. •Dancetoyourfavoritemusic.HealthyEating=HealthyYouı Thefoodandphysicalactivitychoicesyoumaketoday-andeveryday-affectyourhealthandhowyoufeeltodayandinthefuture.Eatingrightandbeingphysicallyactivearekeystoahealthylifestyle.ı Makesmartchoicesfromeveryfoodgroup.Giveyourbodythebalancednutritionitneedsbyeatingavarietyofnutrient-packedfoodseveryday.ı Choosethemostnutritionallyrichfoodsyoucanfromeachfoodgroup-thosepackedwithvitamins,minerals,fiberandothernutrientsbutlowerincalories.ı Findyourbalancebetweenfoodandphysicalactivity.Regularphysicalactivityisimportantforyouroverallhealthandfitnessplusithelpscontrolbodyweightandyou

feelbetter.ı Playitsafewithfoods.Prepare,handle,andstorefoodproperlytokeepyouandyourfamilysafe. TogetyourstepstowardfitnesscountedinSteeleCounty’soveralltotal,becomeaparticipantof On the Move.Participantscanpickupatrackingsheetforthevie-weekprogramfromOwatonnaClinic,andmaypurchaseapedometeratthe26thStreetClinicinformationdesk.Againthe On the Move

- Steele County kickoffwillbeheldMonday,April27,6:00p.m.attheMorehouseParkpavilion.MayorKuntzwillannouncetheproclamationofthecountywidewellnessprogramandstartthefirstoffiveMondaynightwalks.TheprogramrunsfromApril27-June1.AcommunitywalkwillbeheldeachMondaynight,withapresentationat6:00p.m.andwalkingbeginningat6:15p.m.Jointhefuntolivingahealthierlifestyle.

Steele County will be on the move - Will you be part of it?During the program: Track your stepsØRecordyourstepsdailyandonMondaysreportyourstepstothe

OwatonnaClinic

ØWatchtheOwatonnaPeople’sPressforweeklyupdates

Improve your health, walking is free!

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A communitywalking program to motivate

you to exercise.

Program includes Monday Night Walks6 p.m. at Morehouse Park

Tracking Sheets available at Owatonna Clinic, both locations

Page � Health and Wellness 2009Health and Wellness 2009

Today’shealthcareenvironmentischangingdramatically.Inanefforttocontroltherapidlyincreasingcostofhealthcare,federalandstategovernmentsarelookingatwaystodecreaseunnecessaryutilizationofthehospital.Additionally,therehasbeenanevolutionofalternativestotraditionalnursinghomecare.ItislesscostlytocareforanindividualinanAssistedLivingthaninaNursinghome.Lastly,thereisapushtoprovidemorecareinthehomewhichistheleastexpensivesetting. Asaresultoftherapidgrowthoftheelderlypopulation,andincreasedmedicalissuesoftheelderly,theneedforSkilled Nursing and Rehabilitative Careisgrowing.Whilethedemandisgrowingthesupplyofqualityskillednursingcareislackinginmanycommunities.Thereareseveralkeyindicatorsthatcanbeusedwhenchoosingaskillednursingfacilityforyouoryourfamilymember. SkilledNursingandRehabilitativeCare is typically defined as care that isdeliveredtoanindividualwhoisbeingdischargedfromahospitalbutstillneedscontinuedmedicaltreatmentandphysicaltherapy,occupationaltherapyorspeechtherapyinpreparationforgoinghome.Theindividual’sconditionthatledtothembeingadmittedtoahospitalisnotcompletelytreated,andduetotheillnesstheindividualisunabletomaintainindependence.Oncetheoriginalproblemdoesnotneed24hournursingcareandtheindividualcantakecareoftheirtypicaldailyneedstheyarereadytogohome.Atypicalskillednursingstayisapproximately30days.Furthermore,mostskillednursingiscoveredbyeitherMedicareoraprivateinsurancecompanyforthefirst 100 days of care.

WhenchoosingaskillednursingfacilitytherearesomeBasicIndicatorsofgoodcare,thentherearesomemoreIntermediateIndicatorsandlastly,therearesomeAdvancedIndicatorsthatdemonstratesuperiorskillednursingandrehabilitativecare.

Basic Indicators of Good Care Whenenteringtheskillednursingfacilitytherearesomebasicindicatorsofgoodcare.Thefacilityshouldbeodorfreeandclean,thestaffshouldbefriendlyandapproachableandtheAdministratorand/ortheDirectorofNursingshouldbereadilyavailableforquestions.Otherbasicindicatorsinclude:doesthefacilityofferatleastsixdayperweekTherapyservices,doesthefacilityhaveaRestorativeNursingprogram,howquicklydoesthefacilitystartdischargeplanning?Thesemayseemlikeminorthings,howeveranabsenceofthesecouldmeantherearegreaterproblemsinthefacility.

Intermediate Indicators of Good Care

Next,thereareseveraldatapointsthatcanbehelpfulindeterminingthequalityofskillednursingcare.DischargeDisposition,AverageLengthofStay(ALOS)andHospitalReadmissionRateareallimportantindicatorsofQualityCare.DischargeDispositionistheplacethatthepatientgoesaftertheirstayintheskillednursingfacility.Anindividualcanbedischargedtohome,assistedliving,orlongtermcare.Additionallysomewillexpire.Thehigherpercentageofpatientsdischargedhomeortoassistedlivingisanindicatorofqualitycare.ThetypicalALOSforskillednursingcareisapproximately30days.ALOSgreaterthanthatcan

meanthefacilitydoesnothavealotofexperiencewithtrueskilledcarepatients.ConverselyashorterALOScanmeanthatthefacilityhasgreaterexperiencewithtrueRehabilitativeorPhysicalTherapypatients.Regardless,askingfortheALOScanpreparethepatientorpatient’sfamilyforhowlongittypicallytakesthefacilitytopreparethepatienttogohome.Lastly,andperhapsmostimportant,isthefacilitiesHospitalReadmissionRate.Ahigherrateofhospitalreadmissionmaymeanthatthefacilityisnotappropriatelydealingwithchangesinmedicalconditionandtherefore,maynotbethebestplaceforskillednursingcare.

Indicators of Superior Care Lastly,thereareseveralindicatorsofsuperiorskillednursingcare.

DoesthefacilityhaveChronicDiseaseManagementprogramsinplace?Afterashorthospitalstayapatient’sphysicalconditioniscompromisedandasaresult,chronic conditions can flare up. Itisextremelyimportantthatwhilethepatientisreceivingdailyskilledcarethatanyandallchronicdiseasesthepatienthasarebeingmonitoredclosely.Therefore,thesuperiorskillednursingfacilitywillimplementprogramstomanagechronicdiseasesoptimally.Askthefacilityforinformationabouttheirprograms;especiallythoserelatedtothechronicdiseasesofyourlovedone.Aqualityfacilitycansharesimilar disease- specific results as outlinedinthepreviousparagraph.

Choosing a skilled nursing facility for you or your family member

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201 18th Street SW • Owatonna • 507-451-6800

OWATONNA COMMONSSKILLED NURSING & REHABILITATION CENTER

Quality Carefor a Better Quality of Life

~ A skilled care center offering short-term rehabilitative and long-term care

~ 24-hour nursing care

~ Home-cooked, nutritious meals

~ Stimulating activities for every individual

Please call for more information or to schedule a tour


By Donna WheelerCurves for Women

Intoday’suncertaineconomy,familiesarelookingtocutbackonanyexpensesthatseemlikealuxuryoreventheslightestbitfrivolous.Oneoftheitemsreceivingscrutinyinmanyhouseholds---isgymmem-berships.Yetagrowingbodyofevidencesuggeststhatcuttingthatgymmembershipmaybeexactlythewrongmoveforeventhemostcash-strappedfamily. AccordingtotheCentersforDiseaseControlandPrevention,inactiveadults have significantly higher di-rectmedicalcoststhanactiveadults,andthecostsassociatedwithphysi-calinactivityincreasewithage.Toputitinperspective,foreverydollaryouspendonwellness,yousaveasmuch as five dollars on illness. Curveshaspartneredwithmajorhealthinsuranceandthirdpartyproviders--includingHealthwaysSilverSneakers,HeatlhPartners,MedicaandBlueCrossBlueShield-- who see huge financial benefits inwellnessprogramsandofferreimbursementsandincentivesonCurvesgymmembershipstotheirplanmembers. Forexample,BlueCrossBlueShieldofMinnesotarecentlycom-

pletedalandmarkstudythatfoundthatpeoplewhowenttothegymatleast eight times a month had signifi-cantlylowerhealthcarecoststhanthosewhodidnot.Thesefrequentgymattendeeshad:·39percentfewervisitstotheEmergencyRoom·41percentfewerhospitaladmis-sions·18percentloweroverallclaimscosts Inanerawheremanyhavenohealthinsuranceatallandthosewhodohavehighercopays,agymmembershipmaybethemostafford-ablewaytokeephealthcaredollarsinconsumers’pockets.Thiswillbecomeevenmoreimportantinthenearfuture,accordingtoresearcherIBISWorld:Asbabyboomerspassthroughtheir40sand50s,healthcarecostsareforecasttorisedramati-cally. Everyoneknowsthatthehumanbodythrivesonregularexercise,andthat staying fit and maintaining a healthyweightcancontributetosig-nificantly reduced risks for various cancers(byasmuchas60percent!),diabetes,heartdisease,hypertensionandmanyotherdebilitatingcondi-tions.Herearesomeothergreat

reasonstoheadtothegym: • Exercisingwithotherscan"greatlyimproveyourexerciseadherence".It'smucheasiertosticktoanexerciseprogramwhenyouhaveaccountability--fromtrainersandcoaches,friends,orboth.(Uni-versityofGeorgiaDepartmentofKinesiologyandHealth) • ExerciseislikeMiracle-Groforyourbrainandcanmakeyousmarterbyreleasingchemicalsthatcauseneuronstobranchandcon-nectinnewways.Newjunctionsbetweenneuronsarethebasisoflearning.(KristinR.WehnerKef-feler,Entrepreneur.com) • Exercisemaymakeyouabetterworker--byasmuchas15percentaccordingtoastudypre-sentedtotheAmericanCollegeof

SportsMedicine--andenhancestime-managementskills,mentalperformance,abilitytomeetdead-lines,mood,andinteractionswithco-workers.(MSNBC.com) • Exercisedirectlyreducesstressbydecreasingtheproductionofstresshormonesandincreasingtheproductionofendorphins--yourbrain's"feelgood"neurotransmit-ters.(MayoClinic.com) • Exercisepaysyoubackdouble:Eachhourofexerciseaddstwotoyourlife.(HarvardAlumniStudy) Theresearchisclear:Exercisingregularlyandmaintainingahealthyweightcansavenotonlyyourlifebutyourmoneyaswell.Yourhealthisyourmostpreciousasset,andnottakingcareofitisgoingtocostyou

And Other Great Reasons to Head to the Gym

Research shows exercise keeps money in your wallet5

CALL YOUR LOCAL CURVES CLUB TO PARTICIPATE507-455-40601828 S. Cedar Ave

Owatonna, MN 55060

Over 10,000Locations Worldwide

curves.com

A special project of theOwatonna People’s Press

135 W. Pearl St., Owatonna, MN 55060

Publisher: ROn EnslEy

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2009 Health & Wellness is distributed to subscribers of the Owatonna People’s Press at no additional charge. All rights reserved ©2009.


An Apple a Day…By Mirielle CAilles CTW FEATURES

Whenitcomestokeepingthedoc-toraway,applesmayactuallydothetrick.Sixrecentstudieshaveshownthatincreasingamountsoffreshappleextracthadaninhibitoryef-fectonthemammarytumorsinrats.Thestudyhighlightstheimportanceofphytochemicals,alsoknownasphenolics,foundinapplesandotherfruitsandvegetables. “Wenotonlyobservedthatthetreatedanimalshadfewertumors,butthetumorsweresmaller,lessmalignantandgrewmoreslowlycomparedwiththetumorsintheuntreatedrats,”saysRuiHaiLiu,CornellUniversityassociateprofes-soroffoodscienceandamemberofCornell'sInstituteforCompara-tiveandEnvironmentalToxicology,Ithaca,N.Y. Resultsshowedthatcomparedtothe81percentofthecontrolgroupthatdevelopedadenocarcinoma,

ahighlymalignanttumorandthemaincauseofdeathforbreastcancerpatients,ratsfedeitherlow,mediumorhighamountsofappleextracts–theequivalentofeitherone,threeorsixapplesadayinhumans–onlydevelopedthetumor57,50and23percentofthetimerespectively. “Thesestudiesaddtothegrowingevidencethatincreasedconsumptionoffruitsandvegetables,includingapples,wouldprovideconsumerswithmorephenolics,whichareprovingtohaveimportanthealthbenefits,” Liu says. “I would encour-ageconsumerstoeatmoreandawidevarietyoffruitsandvegetablesdaily.” AccordingtoLiu,applesprovide33percentofthephenolicsthatAmericansconsumeannually.Hisstudyalsofoundthatapplephy-tochemicalsinhibitanimportantinflammation pathway in human breastcancercells.

© CTW Features


By Amy Wilker-Swain M.A. Amy Swain Hearing CenterToday’s hearing aids are nothing like your grandparent’s or parent’s hearing aids. In fact, they have improved a great deal just in the last 2 years. Hearing aids no longer whistle as easily, and they also have many features available to help with wind noise and background noise. Hearing speech in background noise is the most common problem noted among people that use hearing aids. There are now many features available in hearing aids to help improve listening to speech in background noise.

One feature used to improve listening in noisy situations is an advanced noise reduction system with speech enhancement. The

circuit in the hearing aid can recognize the different types of sounds being picked up by the hearing aid and will help reduce steady state noise. Examples of steady state noises are a fan, motor, or air conditioner. These noises would be made softer but speech would be enhanced. Speech has stops and starts to it and bursts of energy which make it stand out from the steady state noises. Some of the new technology today has this feature available.

Another way hearing aids have been improved to help hearing in background noise is with the use

of two microphones on the hearing aids. The two microphones work together to help bring speech in and reduce other noises that interfere with hearing in very noisy conditions. The hearing aids will do this automatically but often have a push button on them to control whether one microphone is working or if both of the microphones are on. By changing this setting hearing aids users can reduce the sounds of crowd noise that are behind them in a restaurant thus helping to hear the people across the table.

These features are nice but it is also important to remember that speech understanding is more difficult for people with hearing losses. The ears and the brain work together to try and decode the information in

speech but with a hearing loss this system is impaired. Unfortunately, hearing aids can’t change this.

There are many people that have not liked their hearing aids in the past but have found some of the new technology available to be really helpful. If you need hearing aids see an audiologist first and then ask about how these new features might be helpful to you.

Amy Swain is an audiologist and owner of Amy Swain Hearing Centers of Owatonna, Austin, and Waseca.

Advancements in hearing aid technology

Amy Wilker-Swain

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AMY SWAIN HEARING CENTERSOwatonna - Waseca - Austin • 1-800-804-3361

Amy’s hearing centers are unique in that she offers many different brands of hearing aids and can help you determine the brand that is best for you! She has all different levels of technology available!

Call to schedule a free hearing test and consultation.There is no obligation to buy!

Some trial fees may apply

Owatonna office is located by Torey’s Restaurant at 685 W. Bridge Street, Suite 1 B

Amy (Wilker) Swain, M.A.Audiologist18 years of experience with several brands of hearing aids

Call 507-451-3879 for an appointment today!


The6thAnnualSteeleCountySenior&CaregiverExpowillbeheldonWednesday,May6thattheFourSeasonsCentreattheSteeleCountyFairGrounds.TheExpokicksoffat11:00amwithKeynoteSpeakerHubert“Skip”HumphreyIIIthe27thMinnesotaAttorneyGeneral,AARPNationalBoardofDirectors,PublicAffairsCounsel. TheBoothsopenfrom12noonto7:00pm.SeniorLegalForumswithAttorney’s:1:00-6:00pmWillAdviceClinic(appointmentnecessarybycallingSeniorPlaceat507-444-4280)withattorneysJenniferDunn-FosterandDarylBail;2:00-3:30pmMedicare—TakeCareofitsoitcanTakecareofYouwithattorneyKristinHaberman;3:30-4:30pmInYourHands—TheToolsfor

PreservingPersonalAutonomywithattorneyJenniferDunn-Foster;3:00-5:00pmHealthcareDirectives(documentswillbecompletedthatday)withattorneysKentRossi&StevenHaugen;4:30-5:30pmFinancialExploitationoftheElderlywithattorneyKennethLaBore;and5:30-7:00pmGrandparentsRaisingGrandchildrenwithattorneyJanaEffertzandSharonOlson,VicePresidentoftheMNKinshipCareAssociation. Foodwillbeavailableonsiteforpurchase. Demonstrationsthroughouttheday12:00&4:30NancyDeetz–SignChido;1:00RosieGallea–Pickleball;2:00CherylMeehl,BackinAction—DrivingSimulation;3:00AnnePleskonko–NintendoWii;5:30GinaBoyd–CtrforRehab&

Wellness–ChairAerobics.Musicthroughouttheday12:00Irv’sConcertina;1:00MattArthur;2:00PeterVanWygerin;3:00Goskeson&Company;4:00MaryGoff&PatMotl;5:00JeffreyJackson. Speakersthroughouttheday12:00MargieGardner‘JusttheNurse;--FootCareforDiabetes;1:00KristinSjolie,CaregiverCoach/Educator–CaringTips;2:00GregSchroeder–Parkinson’sDisease;3:00KristinSjolie–Alzheimer’s/Dementia;4:00AshleighSteele–DieticianfromtheOwatonnaClinic;5:00UofMExtension Office Master Gardner.Health/WellnessOpportunities–AmericanRedCrossBloodDrivefrom12:00-5:00pm.Screenings–BloodSugars,BloodPressure,Balance&Strength,Visionand

more.LowCostfeeforCholesterol,Glucose&TB.BrownBagReviewwithaWal-MartPharmacist.TransportationtotheExpofromBloomingPrairie,Ellendale&MedfordwillbeprovidedbyvolunteersthroughtheSemcacTransportation.Call507-451-7134or866-238-9389.DeadlinewillbeTuesday,May5th.Formoreinformationcheckoutourwebsiteat:http://seniorplace.ci.owatonna.mn.us TheExpoissponsoredbytheEARNCommittee(ElderlyAdvisoryResourceNetwork):BrookdaleSeniorLiving,DepartmentofOwatonnaHospitalCenterforRehab&Wellness,CONTACT,ExperienceWorks,

2009 Steele County Senior & Caregiver Expo

SENIOR EXPOContinued on page 12

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Health and Wellness 2009 Page 9Health and Wellness 2009

On the walking path to survivalThe mind-body connection leads one breast cancer survivor to race her way to better health

By AnnA SAchSe CTW FEATURES

Award-winning journalist Caro-lyn Scott Kortge was 58-years-old when, sitting alone

in the sauna after a workout at her ath-letic club in Eugene, Ore., she decided to perform a routine breast exam. Kortge discovered a small, hard lump in her left breast and, that day, sched-uled an appointment with her doctor. He was concerned enough to order an immediate lumpectomy.

At 5 a.m. the next day, two hours before her surgery, she took an hour-long walk and focused on her breath-ing, repeating silent mantras like “I'm strong,” “I'm calm,” and “I'm well.” It was an active meditation technique Kortge herself had previously extolled in her book “The Spirited Walker: Fit-ness Walking for Clarity, Balance, and Spiritual Connection” (HarperOne, 1998), inspired by her experiences as a competitive Masters racewalker.

“The years I spent competing taught me how the mind and body work together,” Kortge says. “Of course I was frightened that morning, but I knew that exercise would also help me to be more present, trusting and receptive.”

She also thought that a lumpectomy was the final solution – the doctors would cut it out and her problem would be gone.

But on April 17, 2000, she received her diagnosis: Stage II breast cancer that had metastasized to the lymph nodes under her left arm. As a conse-quence, she would need further treat-ment, including eight chemotherapy treatments and six weeks of radiation. Kortge was crushed, confused and ter-rified. “It took me a little while to believe the diagnosis was real,” she says.

Over the next three days, she walked a lot in her favorite spots and finally came to the realization that by writing “The Spirited Walker,” it was almost as if she'd created a guide for

herself on how to make it through her cancer experience: Keep your feet on the ground, take one step at a time and keep moving forward.

Kortge did exactly that, walking every single day throughout her treat-ment, even if it was just one mile. In addition, she modified her already healthy diet the best she could to sup-port treatment, including limiting red meat and saturated fat, giving up her beloved wine and cutting out all soy products. Thanks to her good health, Kortge's oncologist was able to give her the type of aggressive chemother-apy that they would normally give to younger people, and she never needed the expensive drugs to boost her white blood cell count. “I got so much weak-er during treatment,”Kortge says. “But at least I started from a really strong position.”

According to the American Cancer Society, there was an estimated 1,437,180 new cases of all types of cancer (excluding basal and squamous skin cancer) in 2008, resulting in an estimated 565,650 deaths. For women, the three most common forms of cancer, in order, are breast, lung and colorectal; for men, the three most common are prostate, lung and colorectal.

For all types of cancer, the most important risk factor is genetics – nothing outweighs that, says Luis A. Diaz, MD, Assistant Professor of Oncology at the Ludwig Center for Cancer Genetics and Therapeutics at Johns Hopkins, Baltimore, Md. When it comes to poor nutrition and a seden-tary lifestyle, it's more difficult to veri-fy the correlation. But, says Diaz, it does appear that people who don't exercise and have a high-fat diet and a high BMI are more at risk for develop-ing certain types of cancer, specifical-ly those related to the industrialized world, such as pancreatic, colon, esophageal, gastric and prostate. And while breast cancer is hormonal in ori-gin, some studies have shown that obesity increases the risk of develop-

ing the disease in post-menopausal women, and other lifestyle-links are currently under intense scrutiny.

Regardless, eating well, moving more and maintaining an appropriate

weight are certainly a step in the right direction when thinking about cancer

WALKING PATHContinued on page 12

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Page 10 Health and Wellness 2009Health and Wellness 2009

Salt=Bad, Potassium=Good Patientswithhighbloodpressurehavealwaysbeentoldtodecreasetheirsaltintake,butaccordingtoanewstudyatLoyolaUniversityHealthSystem,Chicago,addingpotassiumtoyourdietisagoodchoiceaswell.Thestudy,whichincluded2,974participants,foundthattheratioofsodium-to-potassiuminasubject'surinewasamuchstrongerpredictorofcardiovasculardiseasethansodiumorpotassiumalone."Thereisn'tasmuchfocusonpotassium,butpotassiumseemstobeeffectivein

loweringbloodpressureandthecombinationofahigherintakeofpotassiumandlowerconsumptionofsodiumseemstobemoreeffectivethaneitheronitsowninreducingtheriskofcardiovasculardisease,"saysDr.PaulWhelton,seniorauthorofthestudy.Foodsespeciallyhighinpotassiumincludefat-freemilkandyogurt,orangejuice,bananasandtuna. © CTW Features

"There isn't as much focus on potassium, but potassium seems to be effective in lowering blood pressure.”

— Dr. Paul Whelton, Loyola University Health System

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How to help your overweight child to get activeBy Greg Schroeder, PT, MPTOwatonna Physical Therapy The articles are everywhere: on the WEB, in the newspapers and on the television news magazines. The youth of the United States are fatter than any other children in the world. Experts aren’t using cute words like pleasingly plump or hefty. They are “fat” and if they stay on the couches and don’t get active they’re going to get heavier. I read about a study conducted by Susan D. Vincent, PhD, of Brigham Young University and her colleagues in Kalmar, Sweden and Brisbane, Australia in 2005, which supports the theory that American children are less active. The researchers put pedometers on nearly 2,000 children, age 6-12. The kids lived in a medium-size U.S. city, a big city on Australia’s

east coast and two smaller towns in Swe-den. It is proba-bly no surprise to many health care professionals that the Ameri-can kids were the least active, and by far the heaviest. The American boys took 20% fewer steps that the Swed-ish boys, and 10% fewer steps than the Australian boys. U.S. girls were 20% less active than the Swedish girls, but just as active as Australian girls. When it comes to weighing in, the average American child at ages, 7, 9, 10, 11, and 12 was overweight. Not a single age group in Sweden or Australia was overweight. All this data helps us to under-stand why type 2 diabetes is in-

creasing at such an alarming rate in children. So why are the American children so much more obese? Well, the finger seems to be pointed at television and video games. Both of these activities involve sitting and sometimes eating at the same time. So how do parents balance healthful exercise and eating with the extremes of anorexia? There definitely has to be balance and parent involvement. Sports teams are great but not all kids are athletic leaving these children as the most at risk group. One idea I read about is to get your child involved in activ-ity clubs that sponsor things like climbing, roller skating – things that call for participation rather than competition. Another idea is to get your child a pedometer and monitor how many steps a day he/she takes. After recording the number of steps,

the parent could reward the child for reaching goals. Just be careful not to set unrealistic goals. Here are some other suggestions for getting your child moving. Of course, you should always consult your doctor when starting an exercise program to make sure there is not something else that is responsible for your child’s obesity. •MonitorTVwatching,computergames,andcomputertimeotherthanhomework.Setalimit–anhouraday–onTVwatching. •Makesurekidshavetimetobeoutside. •Planoutdooractivitiesasafam-ily. •IfyoucanaffordtopurchaseaWIIworkoutgame,theentirefam-ily could benefit from it.

Greg Schroeder

OVERWEIGHT CHILDContinued on page 12

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Front Row (L to R) - Christopher Stenzel, Robert Kess, Charles Duchsherer, Chad HansonBack Row (L to R) - Phillip Zahn, Brian Burmeister, John Flor, Osman Swedeh

405 East Main StreetBlooming Prairie, MN 55917

(507) 583-2141Fax (507) 583-7574

159 18th St SWOwatonna, MN 55060

(507) 455-1000Fax (507) 444-9423

3142 Wellner Dr NERochester, MN 55906

(507) 536-7700Fax (507) 536-7703

132 North BroadwayNew Richland, MN 56072

(507) 463-0502Fax (507) 463-0769

We’ll help with your insurance approval.


OVERWEIGHT CHILDContinued from page 11

•Enrollkidsinafterschoolactivi-tiessuchassoccer,swimmingorgymnastics. •Joinagymwithachildactivityprogram. •Makehealthyfoodssuchasfruitsandvegetableavailableinyourfridge. •Findalternativestofastfood. •Startinginthetoddleryears,

limitthechild’sjuiceintake. •Don’ttotallydeprivekidsofless-healthysnacks.Kidswhofeeldeprivedaremorelikelytogorgeonthesefoodswhentheycangettheirhandsonthem.Moderationisthekey. •Rememberthatdietsareshortlived but fitness is a lifelong goal.

SENIOR EXPOContinued from page 8

HealthySeniorsofSteeleCounty,MedfordSeniorCareConnection,OwatonnaCommons,RealifeCooperative,SemcacSeniorAdvocate,SeniorPlace,

SouthernMNRegionalLegalServices,SteeleCountyClothesline,SteeleCountyPublicHealthSteeleCountyHumanServices,andTraditions.

Stressed for LifeFormost,theearliestmemoriesoflife

comefromlateroninchildhood.ButaccordingtoastudyfromtheUniversityofWisconsin,Madison,stressfulexperi-encesearlyoninchildhoodcanhavealastingeffectonhealth.Thestudyfoundthatchildrenwithpastphysicalabuseordifficultfamilysituationshavecompro-misedimmunesystems,comparedtotheirlessstressedcounterparts.

“Eventhoughthesechildren'senviron-mentshavechanged,physiologically

they'restillrespondingtostress.Thatcanaffecttheirlearningandtheirbehavior,andhavingacompromisedimmunesys-temisgoingtoaffectthesechildren'shealth,”saysseniorauthorSethPollak,aprofessorofpsychologyandpediatricsatUW-Madison.“[Thestudy]suggeststhatchildren'semotionalenvironmentsarehavingwidespreadrepercussionsontheirhealth.”

© CTW Features

WALKING PATHContinued from page 9

prevention.“Butthere'snoonethingyoucaneatthatwill100percentpre-ventyoufromgettingcancer,”saysDeeSandquist,MS,RD,aSpokesper-sonfortheAmericanDieteticAssocia-tion.“Sothegoalistolookatone'stotaldiet.”

SandquistrecommendsfollowingtheUSDADietaryGuidelines,includ-ingatleastnineservingsoffruitsandvegetablesaday.Alongwithwholegrains,produceisgreatsourceoffiber,bothsolubleandinsoluble,whichmayhelpreduceriskofcoloncancerbyabsorbinginflammation-causingpre-servativesasitpassesthroughthecolonandreducingtheamountoftimefecalmatterspendsintheGItract.Alsoeatbeansandlegumes,low-fatdairyandgoodfatsfromsourceslikeoliveoil,canolaoil,avocado,nutsandseeds.

Inaddition,sheadvisesminimizingconsumptionofredmeat,saturatedfat,salt,alcoholandcharredfoods,asthecookingprocesscanproduceheterocy-clicamines,aknowncarcinogen.

Andthere'sanotherfooditemthatcontinuestobecontroversial,especial-lyasitconcernsthepreventionofbreastcancer.Sometheoriessuggestthattheestrogen-likesubstances(iso-flavones)insoymaystimulatetheestrogenreceptorsinbreastcancercells.However,accordingtoJamesV.LaceyJr.,PhD,acancerepidemiologistattheNationalCancerInstitute,Bethesda,Md.,recentreviewarticlesandmeta-analysessuggestthatwomenwhoconsumelargeramountsofsoyproductsmaybesomewhatlesslikelytodevelopbreastcancer.“Additionalstudiesthatarespecificallydesignedtotacklethisquestionareneededbeforeafirmconclusioncanbedrawn,”Laceysays.

Inthemeantime,Sandquistfeelsthatit'ssafetoconsumeaservingofsoyaday,althoughsheadvisesagainstusingsupplementsintheformofpow-ders,tabletsanddrinks,becauseit'sstillunknownifsoyisoflavonesaresafeinsuchhighconcentrations.

Forwholebodyhealth,shealsorec-ommendsatleast30minutesofexer-cise,fivedaysaweek;butuppingitto45to60minutesmayreduceriskofbreastandcoloncancers.AccordingtoDiaz,it'sdifficulttoconductstudiesthatdetermineclearlinksbetweenexerciseandcancerbecauseofamyri-adofXfactors–diet,thepatient'sini-tialhealth,honestyaboutstickingtotheexerciseregime,etc.“Butmyhopeandmythoughtisthatit'sso,”saysDiaz,whoalwaysproscribesanaggressiveexerciseregimeandhealthydiettohiscoloncancerpatientsafterchemothera-py.Exerciseimprovesbloodflowthroughtissues,whichmayremovecarcinogensandcausethemtobeexcretedmorereadily.Italsostrength-enstheimmunesystemsothatit'sbet-terabletofightoffavarietyofenvironmentalinsults.

Kortgecreditshercommitmenttowalkingforthefactthatsheisnowinhereighthyearofremission.Shecur-rentlywalksthreeorfourmilesaday,sixdaysaweek,liftsweightsandisworkingonasecondbookcalled“HealingWalksforHardTimes”(Shambhala,2010).ShehasalsobecomeaprolificpublicspeakerandteachesnumerousworkshopsonthehealingnatureofwalkingatplaceslikeCalifornia'sGoldenDoorSpa,theLifeBeyondCancerRetreatatMiravalinArizonaandtheWillametteValleyCancerCenterinEugene,Ore.,wheresheherselfreceivedtreatment.

“Someofmyacquaintancesinthecancerworldwouldsaythattheseopportunitiestowalkandteachare'gifts'thatIhavereceivedfromcancer,butthisisnogift,”Kortgesays.“It'sanearnedbenefit.I'mnotgratefulforcan-cer,butI'malsonotwillingtopretenditneverhappened.EvenunderCodeOrangeconditions,therearebookstoberead,ideastoshare,weedstopull,mealstoprepare,trailstohike,peopletolove.It'sgoodtobealive.”

© CTW Features

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The blue ribbon is the national symbol of child abuse prevention.

Exchange ClubCEntEr For

Family Unity


The top 5 newest crazes in the Natural Food DepartmentBy Bethany Reyant, RDNatural Foods Manager, Cashwise 1. Chia Seeds known as Salvia hispanica; is a plant in the mint fam-ily. These are not just to grow those funny looking animals on our win-dow sills. The chia seed is an amaz-ing ancient whole grain cultivated by the Aztecs and Mayans in pre-Columbian times which was one of their 3 major staple foods along with corn and beans. The seeds contain 30 -35% cholesterol-free heart healthy oil in the form of omega-3, omega-6 and polyunsaturated fatty acids; 25% fiber; and 20% protein. Each table-spoon provides 2.5 grams of omega-3’s! It contains 10 grams of fiber per 2 tablespoons. It is an excellent source of vitamins and minerals; 70 mg. of calcium, 35 mg. of magne-sium, and 2.9 mg. of iron per table-spoon! We carry chia seeds in our bulk seasonings area; we also carry

them by Natural Factors in a con-tainer; and coming in May we’ll carry Dylans Chia gra-nola cereals. They can be sprinkled on or in anything; plus find many recipes on the internet! 2. Coconut Oil - not all saturated fats are unhealthy! This oil has been used for centuries in the traditional diets of people liv-ing in tropical regions such as the Polynesian islands. Because these populations experience less of the disease, such as heart disease, that are common in Western countries, it is believed that this tropical oil, especially in its natural state, can be part of a balanced, healthful diet. We carry the book The Coconut Oil Miracle by Bruce Fife or go to www.

coconutresearchcenter.org. 3. Acai Berry – the powerful nutri-tious packed berry is primarily grown in the Para region of the Amazon, in the northern region of Brazil. Dark purple-to-black berries are a rich source of anthocyanins – a type of bioflavanoid. The fruit also contains protein, fiber, enzymes, vitamin E, amino acids, minerals (potassium, calcium, magnesium, phosphorus, copper, anganese, zinc, and boron) phytosterols, and beneficial fatty acids. We carry the juice, powder, or capsule forms. There is also a break-fast cereal, nutrition bars and teas with acai fortified. 4. Kefir is the cousin of yogurt and its roots can trace back more than 2000 years. The word kefir is thought to have been derived from the Turkish word “keif” for “good feeling,” prob-ably due to the sense of well-being experienced after drinking it. Life-

way Kefir contains 10 live and active cultures which are good probiotic bacteria to help enhance the immune system and balance digestive health. Comes in 4 delicious flavors in the Natural Foods cooler, and once you try it – you’re hooked! 5. Resveratrol Most of us have hopefully heard by now either from the popular TV programs with Bar-bara Walters (Anti-aging special), Oprah, or 60 minutes; in the last year on this one. Red wine is brimming with resveratrol and researchers are currently testing the concentrated form on mice and humans and have found some surprising and unexpect-ed results. We carry this very popular “anti-aging” supplement Resveratrol forte by Enzymatic Therapy; which according to SPINS data has up to 8 times more resveratrol than the top 5 other products on the market.

Bethany Reyant

A Needle in a Migraine

For those of you who get headaches and migraines, you understand that pain that can bring any day to a screeching halt. But accord-ing to two new reviews, acupuncture therapy may be the cure you're looking for.

Acupuncture, a therapy that uses thin, metallic needles to penetrate the skin at specif-ic points, is a traditional Chinese medical treat-ment. The two large studies investigated how the addition of the therapy to treatment with painkillers reduced the amount of headaches patients had.

Research found that 47 percent of patients

who had acupuncture witnessed a decrease in the number of headaches they experienced compared to 16 percent within the control group.

“There is more evidence coming out show-ing acupuncture is safe and often effective and should be considered as part of a multidisci-plinary approach for chronic pain,” says Brian Berman, M.D., director of the University of Maryland Center for Integrative Medicine.

The studies also identified some pain relief regardless of the insertion points.

© CTW Features

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BEST SELECTION OF NATURAL FOODS & SUPPLEMENTS!• We Cater To People With Food Allergies• Special Orders Always Welcome• Vitamin/Mineral Supplements• Children’s Herbal Section• Latest Women’s Supplements• Sports Nutrition• Health & Beauty Care• Nutritional Books• Over 3000 Items Including:

The Area’s Largest Gluten-Free ProductsDairy-Free ProductsSoy ProductsFlax Items

• Health Notes Self-Serve Touch Screen Health Information Center

Cash Wise Pharmacy(Inside Cash Wise Foods)

495 West North Street(507)451-7886 Or (800)679-7886

Pharmacy HoursMonday-Friday 9am-9pm

Saturday-Sunday 9am-6pm

Bethany ReyantNatural Foods Manager

Registered Dietician


Anne Lamb

Consult a physical therapist before starting exercise programBy Anne LambIn Touch Physical Therapy Many people have heard numer-ous times from their physician that an exercise regimen would be greatly beneficial. However, be-ginning and maintaining an exer-cise program typically doesn’t get formed into a habit or become part of a routine. A perfect opportunity to develop and implement such habit would be during the five-week challenge of “On the Move in Steele County,” beginning April 27th. Dur-ing this challenge, participants are encouraged to walk or run 10,000 steps a day for a period of five weeks. Of course, it is important to consult a physician or physical therapist before beginning a new exercise program. Any previous health conditions or concerns should be addressed to prevent any further soreness or injury.

Physical therapy provides the best source of information regarding the start of a new running or exercise routine. Physical therapists can assess and evaluate levels of strength and endurance, muscle tone and reflexes and one’s ability to be able to walk and run. They can also provide proper stretching and strengthening techniques in order to prevent injuries related to running and exercise. It is important to have a customized running or walking routine that best accommodates an individual’s abilities. Physical therapists can suggest proper training techniques and progression

thereof. It is extremely important and beneficial to incorporate both walking and running into an exercise program. New runners should typically start by following a run-walk routine, running for 30 to 45 seconds and then walking until relieved and recovered. This process should be repeated for 20 to 30 minutes, gradually increasing the amount of time with accumulated strength. Many people view walking as less beneficial than running, but the truth of the matter is that those who incorporate walking into their running programs achieve fitness goals at a much faster pace than those who neglect walking. Interval training - running for 1 minute, walking for 3 minutes - often helps people train longer, healthier and faster. Incorporating walking into a running program can help reduce

and prevent injuries related to exercise. Although running is basically walking fast, the knee flexes more and quad muscles contract. Because running forces people to come down forcefully on opposite feet, “impact shock” often occurs. Impact shock can lead to injuries of the feet, knees, and tendons. Walkers are less likely to experience these types of injuries because walking uses the leg muscles and tissues in a less intensive manner. As people begin to get outside, it is important to remember to pace, but also set goals. Without setting goals, exercise routines will not become a habit. If pain inhibits ex-ercising, remember physical thera-pists can help reduce suffering and increase activity.

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Page 16 Health and Wellness 2009

TheNuValNutritionalScoringSystemis—orsoonwillbe—inaHy-Veestorenearyou.Nowit’stimetobetterunderstandwhatthescoresmeanandhowtheycanhelpyoumakehealthfulfoodchoices. Eachscore,anumberfrom1to100,islistedontheproduct’sshelftagrightnexttotheprice.Signsthroughoutthestrorewillguideyou.Freshmeats,frozenvegetables,produceandcerealarealreadyscored.Eventually,thegreatmajorityofallfoodproductswillhaveNuValinformation. Scoresarederivedfromanalyzingmorethan30 nutrition factors that either benefit or hinder ahealthfuldiet.Scoresdonotlabelfoodsasgoodorbad;theysimplyallowshopperstomakebetterselectionswithinfoodcategories. InterpretingNuValscoresiseasy—thehigherthenumber,themorenutritiousthefood.Forexample,PostShreddedWheatcerealwithascoreof91isamorenutritiouschoicethanCap‘nCrunch’sCrunchBerrieswithascoreof8.

“Noadding,noaveraging,hoheavylifting!Justletthenumbersguideyoutomorenutritiouschoices,andthequalityofyouroveralldiet—andyourhealth—willcomealongfortheride,”saysDr.DavidKatz,founderoftheprogram.“Thereisnoneedtolimityourpurchasestofoodsaboveacertainscoreortrytogetacertainaveragescore,”saysDr.Katz. AndwhatifCap’nCrunch’sCrunchBerriesisafamilyfavorite? LauraKostner,Hy-Veehealthandwellnesssupervisorandaregistereddietitian,advisesshopperstolookatthewholepicture.“Varietyisnotonlythespiceoflife,itisthesecrettoablanceddiet,”shesays.“Irecommendshopperschoosefoodsacrosseverycategory.Evenifsomesocresarelow,justimprovingafewscores—onefoodchoiceatatime—willresultinamorenutritiousdiet.” FormoreinformationabouttheNuValNutritionalScoringSystem,gotowww.nuval.com.

Learn what the NuVal Nutritional numbers can do for you

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EAT SMART SAVE SMART

1620 South CedarOwatonna 451-0138

As part of its mission to provide health and wellness to its customers, Hy-Vee has made a strong commitment to sustainability.

Presented as a separate section in Hy-Vee stores, the Health Market features a variety of natural, organic, and vegetarian/vegan foods, including pastas, cereals, frozen foods, dairy and dairy

alternatives, and even organic beer. Aside from just food, the Market stocks various non-toxic home cleaning and personal care products. An expert nutritionist is on staff at each location to provide

advice and tips in product selection.

Comingin June!

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