This document provides an overview of health and wellness initiatives in the Big Lake, Minnesota area. It profiles local chiropractor Dr. Stacy Boone who lost 40 pounds using Weight Watchers and now encourages eating more to avoid starvation mode. It also profiles chef Kevin Bame who lost over 90 pounds by cutting out sugar, flour and potatoes from his diet and drinking a gallon of water daily. The document also discusses how physical education classes have become more structured with a goal of developing physically literate students and promoting healthy lifestyle choices.
This document provides an overview of health and wellness initiatives in the Big Lake, Minnesota area. It profiles local chiropractor Dr. Stacy Boone who lost 40 pounds using Weight Watchers and now encourages eating more to avoid starvation mode. It also profiles chef Kevin Bame who lost over 90 pounds by cutting out sugar, flour and potatoes from his diet and drinking a gallon of water daily. The document also discusses how physical education classes have become more structured with a goal of developing physically literate students and promoting healthy lifestyle choices.
This document provides an overview of health and wellness initiatives in the Big Lake, Minnesota area. It profiles local chiropractor Dr. Stacy Boone who lost 40 pounds using Weight Watchers and now encourages eating more to avoid starvation mode. It also profiles chef Kevin Bame who lost over 90 pounds by cutting out sugar, flour and potatoes from his diet and drinking a gallon of water daily. The document also discusses how physical education classes have become more structured with a goal of developing physically literate students and promoting healthy lifestyle choices.
H e a lth G u id e 2 0 1 4 Living Well...Saturday, January 18th, 2014...Page 2 (763) 263-3602 FAX (763) 263-8458 29 South Lake Street, Box 276, Big Lake, MN 55309 The West Sherburne Tribune serves as the Official Newspaper for The City of Big Lake; the Townships of Big Lake and Orrock; the School District of Big Lake. The Tribune is published every Saturday & delivered within the communities of Big Lake, Elk River & Monticello by ECM Distribution, 4095 Coon Rapids Blvd., Coon Rapids, MN 55433. Telephone: 241-8146. Submitted Material: There will be a $30 charge for all engagement, wedding & birth announcements pictures. $10 charge for announcement only. COLOR ADS: The Tribune is not responsible for any misprints in color or registration problems beyond our control-once pages are sent to press. Gary W. Meyer Editor & Publisher Sue Emberland Advertising Sales Susan Nagorski Advertising Sales Mary Mayer Graphic Designer Ken Francis Staff Writer Jennifer Edwards Staff Writer Chris Meyer Accounting Gail Evans Office Manager OUR STAFF: Website: www.westsherburnetribune.com e-mail:westrib@sherbtel.net COVER PHOTOS: Upper Left - Kevin Bame, Lower Left - Dr. Stacy Boone, Right, Group shot of Big Lake 10th grade students working out with watches to T25 video. (See stories inside.) Ie-4e I|s! 16830 198th Ave. N.W. | Big Lake, MN 55309 centracare.com 0z|| |5JI 25J-J00 Keep your health at the top of your list Laurie Pung, DNP Lola Sutherland, MD Nabeel Ailabouni, DO Luke Herdina, PA-C Our health care team: 8rhc4e|c znnez| phys|rz| 0c! z f|e she! 8|]n ep fer My0hzr! Call 763-263-7300 Helping the whole family feel better naturally! Pediatric Certified by the ACCP Offering Massage Therapy Call: 763-263-8181 www.BooneFamilyChiro.com STACY BOONE Doctor of Chiropractic 726 Martin Ave, Suite 102 Big Lake, MN 55309 Boone Family Chiropractic & Wellness We are ready to serve you! Make an appointment or a referral: 763-367-6080 FAX: 763-263-7897 EMAIL: fpr@familypros.com 101 Jefferson Blvd, Suite A, Big Lake, MN www.familypros.com Family Prospective Resources, Inc. Start the New Year Strong - Join a Group! Kids Life Skills (2-12) Reflections: See Yourself in a New Light (Teens) Foundations of Successful Families (Parents) Groups Starting Jan. 20, Register Today! Your path to emotional healing, wholeness, and well-being. Family Prospective Resources is dedicated to improving the quality of life for individuals and families in Central Minnesota. Our Mission is to provide a respectful, honest, quality, community service utilizing education and therapy to strengthen individuals, couples, and family relationships. & Wellness Center Dr. Dorothy Saunders Auto Work Sports Accident Specialists (Most insurances Accepted) 763-295-0303 MONTICELLO, MN $10 OFF ON ACUPUNCTURE & 1 HOUR MASSAGE MENTION THIS AD! EXPIRES APRIL 26, 2014 Counseling by the lake Living Well...Saturday, January 18th, 2014...Page 3 Jennifer Edwards Staff Writer Many of us will make a New Years res- olution to lose weight in 2014 but these good intentions often fall by the wayside before the end of January. One of the reasons people find it so hard to lose weight is they think the secret to weight loss lies in not eating as much food as they usually would. The only problem with that is if you dont eat enough food, your body thinks it is starving and goes into starvation mode, said Big Lake Chiropractor Stacy Boone of Boone Family Chiropractic and Wellness. Then it is just about impossible to lose any weight. Dr. Boone initially lost 40 pounds using the Weight Watchers point system and has been keeping it off by managing her diet and running. I just did it to feel healthier, she said. Counting calories is hard. The point sys- tem is much easier. But when I first started counting points, I found I wasnt eating enough. I was only eating about half my points. I lost weight when I started eating more. Dr. Boone said she has been heavy all her life and weighs less now than she did when she was in high school and weighed over 200 pounds. I was always active and I carried it well, she said. I tried for years to lose the weight. Finally I did it. Since then I have been challenging myself to do other things. When I started this, I just wanted to be able to run further than I could before, said Dr. Boone. I signed up for my first 5K, then the Lakes Run. I found running was a stress reliever. That was in 2011. In 2012, Dr. Stacy decided to compete in a triathlon at Annandale, a move which made her change up her exercise routine a little. She went on to run a half marathon, the Womens Rock, on Labor Day weekend. Now I find I prefer to just run the short races or the fun stuff like the mud run, she said. Running was taking up too much of my time. Dr. Boone continues to eat healthy, con- suming more fruits and vegetables and lean meats cooked in a healthier way. She chooses whole grains over processed foods. I shop the outer ring of the grocery store, she said. And I eat more home cooked foods. I never follow fad diets, just avoid carbs and drink lots of water. Avoid Diet Soda Avoiding diet sodas is another counter- intuitive move for people trying to lose weight, as Kevin Bame, gourmet chef from A Catered Event, found out. I used to drink eight to 10 diet pops every day, he said. Then I found out that diet pop is worse than sugar pop because of the artificial sweeteners. They are made of chemicals and they are not natural. I had always been heavy, Bame said. Even in high school, I was the chubby kid who couldnt run around the track. In our family, food equated to love and there was a whole lot of love in our home. I just wanted to feel better and to feel better about myself, he said. So I joined a gym. Initially Bame lost weight but then his weight loss plateaued and he began to gain some back. He knew he needed a better answer. I didnt understand the importance of diet, Bame said. Then I started working with a new trainer, George Kadlec. He was the one who taught me the 80-20 principal. Weight loss is 80% diet and 20% exercise. I started seeing huge successes when I changed my diet. Kevin cut out sugar, flour and potatoes and began eating six or seven small meals every day. He also increased his fluid intake and drinks a gallon to a gallon and a half of water every day. Losing weight was a process. He lost over 90 pounds. Giving up flour and sugar was not easy. Your body has become addicted to it, he said. It took about three and a half months. Instead of sugar, if I want some- thing sweet I use honey or agave nectar or real maple syrup. I will sometimes eat one square of dark chocolate. Eat Fresh Kevin learned to eat fresh fruit early in the morning because it contains a high amount of carbohydrates in the form of fructose, a natural sugar, so he could burn off the calories during the rest of the day. He will also eat a piece of fruit after he has done his daily workout. Your body continues to burn more calo- ries after you exercise for up to 48 hours, he said. Bame jump starts his metabolism in the morning with a protein shake and a banana to get some carbohydrates into his system quickly. He also drinks at least eight ounces of water. Sometimes we think we are hungry when we are really thirsty, he said. An hour later, its time for breakfast, a cup of Greek yogurt and a little granola with a tablespoonful of raw honey and a handful of raw almonds. If you keep fueling your body constant- ly rather than eating one big meal, it keeps your metabolism going and you start to burn calories, he said. Two hours later, its time for another small meal of healthy protein a little healthy fat and some carbohydrates. Lunch is a salad with some lean protein, fish or chicken, or a lettuce wrap. He likes to work out early in the after- noon, then snacks on fruit. Dinner is anoth- er salad. Sometimes he eats a cup of brown rice. Every day he eats an avocado and some almonds. I stay way from potatoes, Bame said Sweet potatoes are a better choice. At about 8 p.m. I have a snack, usually half a Eat Continued on page 6 Eat right, eat well, lose weight Dr. Stacy Boone Kevin Bame, before and after. (Photos by Jennifer Edwards) Living Well...Saturday, January 18th, 2014...Page 4 By Ken Francis Staff Writer Years ago, Physical Education (PE) classes in schools were not as structured or goal-oriented as they are today. Many gym glasses were not much more than an hour break from regular classes for playing basketball, dodgeball or other sports activities - with some exercises mixed in. But things have changed over the years. Now there are national standards that dic- tate what can and should be taught in PE and health classes. The Minnesota Dept. of Education the goal of health education and PE programs in Minnesota is to offer students educa- tional opportunities that promote healthy, lifelong lifestyle decisions. For the 2012-13 school year, every Minnesota school district was required to adopt the five National Standards for Physical Education, which were developed by the National Association for Sport and Physical Education. The ultimate goal is to develop physical- ly-literate students who, (1) have learned the skills necessary to participate in a vari- ety of physical activities; (2) know the implications of and the benefits from involvement in various types of physical activities; (3) participate regularly in phys- ical activity; (4) are physically fit and (5) value physical activity and its contribu- tions to a healthful lifestyle. In addition, every school district must have locally developed standards in health education. In Big Lake Schools, this varies by grade, trimester and individual student. At the elementary level, health classes are taught inside the normal every-day cur- riculum, and classes rotate with physical education throughout the year on a six-day cycle. At the middle school, students have physical education every other day and health once per trimester. At the high school level, it varies by indi- vidual student since they have the option to take additional classes as electives, says Kayla Stai, communications and public outreach specialist with the Big Lake School District. However, in ninth and 10th grade, stu- dents are required to take one class per trimester. In 11th and 12th grade, they can take PE and health as elective classes. Big Lake has 12 staff who teach PE and health: High school - Nick Keenan, Michelle Moen, Karissa Welle, and Evan Warnert; Middle school - Steve Klein, Michael Morehead, Desirae Nelson, and Anita Skinner; Elementary school- Kyle Johnson, Andrew Noble, Simona Samuelson and Lowell Streit. At the elementary level, classes are 30 minutes long. Middle school classes are 51 minutes long, and at the high school, classes are 41 minutes long. Exercise & Activities PE classes for ninth and 10th grade are one year long and meet daily. Freshmen classes focus on training in team sports such as basketball, volleyball, hockey, swimming, football, and soccer. Bowling and skiing are two field trips taken. Sophomore PE class is designed to pro- vide students with daily physical exercise and the knowledge and experience of vari- ous lifetime sports. Individual sports include tennis, racquetball, bowling, social dance, weightlifting, table tennis, bad- minton, golf, archery, eclipseball, starball and pickleball. Sophomore health deals with mental health, death and dying, drugs and alcohol, chronic and infections disease, human sex- uality and First Aid/CPR. PE teacher Nick Keenan has his students do various physical activities while wear- ing heart rate monitors, like working out to a video, doing laps, etc. The heart rate monitors, promote individualized instruc- tion and assessment, resulting in accounta- bility. The exercise addresses Standards 2 & 3. We talk about what maximum heart rate and target heart rate zone is and how they can use them to design a quality car- diovascular workout, says Keenan. I have a goal in my class when we use the heart rate monitors to have students main- tain a heart rate between 150 and 185, or about 70 to 90 percent of their maximum heart rate during the class period. Keenan periodically checks students heart rate monitors, and tries to motivate them to meet the expectation. The students can receive immediate feedback by check- ing their own heart rate and increasing or decreasing their activity level to stay in the target heart rate zone. Weights & Muscles The freshmen PE class is just starting introduction to weight training. Students will be learning components of designing fitness plans, which helps them to learn what exercises target certain muscle groups, says PE teacher Evan Warnert. Kids Continued on page 7 Kids learning more ways to stay healthy STUDENT GARRETT ANDERSON does bicep curls. (Submitted Photos) BIG LAKE 10TH GRADE Lifting class group does a medicine ball exercise. Living Well...January 18th, 2014...Page 5 centracare.com Growing and strengthening local health care services 763-271-2800 1001 Hart Boulevard, Suite 50, Monticello, MN 55362 The Monticello Cancer Center provides renowned cancer care close to home including medical oncology and radiation therapy services. Featuring experienced cancer experts and state-of-the-art technology, the Monticello Cancer Center delivers comprehensive care in a relaxing, healing environment. The Monticello Cancer Center provides renowned cancer care close to home including medical oncology and radiation therapy services. Featuring experienced cancer experts and state-of-the-art technology, the Monticello Cancer Center delivers comprehensive care in a relaxing, healing environment. Living Well...Saturday, January 18th, 2014...Page 6 Although consumers say they are at least somewhat knowledgeable about nutrition, new research from the International Food Information Council (IFIC) shows several wide gaps between American's perception of their nutrient intakes and reality.. "While there is some disparity between per- ceived nutrient adequacy and actual nutri- ent intake, it is notable that consumers recognize the benefits their food can offer," says Sarah Romotsky, regis- tered dietitian and associate direc- tor of health and wellness at the IFIC Foundation. "Indeed, health-promoting foods and food components, like blueberries, yogurt, fish, milk and fortified breads and breakfast cereals, play an important role in meeting nutri- ent needs and improving overall health." According to the 2013 IFIC Functional Foods Consumer survey, how- ever, the majority of respondents (almost 70 per- cent) believe they fall short of meeting "all or nearly all" of their nutritional needs. What's more, a comparison of the survey's findings and National Health and Nutrition Examination Survey data shows gaps between how many believe their intakes are adequate versus recommended daily intakes or nutrient intake recommenda- tions (Dietary Reference Intakes from the Institute of Medicine). For nutri- ents such as vitamin D (68 percent per- ception vs. 32 per- cent consumption), potassium (61 per- cent vs. less than 3 percent) and fiber (67 percent vs. 5 percent), the discrepancy between perception and reality is glaring. The high percentage of consumers who are meeting their needs for B vitamins may be a testament to how fortification can help consumers meet their nutrient needs. "Breads, rice and cereals, which are often fortified with B Vitamins, may be helping consumers meet their B vita- min needs, without the consumer realizing the added value," says Romotsky. However, there are still gaps in knowledge and consump- tion of a variety of other beneficial components, such as omega-3 fatty acids, lutein, flavonoids and zeax- anthin. The good news, though, according to the survey, is that consumer interest in learning more about foods with benefits beyond basic nutrition remains high. Almost nine in 10 Americans say they are interested in learning more about foods that have health benefits beyond basic nutrition, but cited barriers such as price. For more information, visit www.foodinsight.org. How do Americans perceive satisfying nutritional needs? Eat Continued from page 3________________________________ cup of Greek yogurt with a little honey. And I have a protein shake before I go to bed. I actually eat more food than I did before, he said. It does keep my metabolism going and I am used to it now. If you do it diligently, it works. Moderation is key, Kevin said. You can have a little of everything, just not every day. We have to find our balance. 3'2:6u~c~y ^.c || 4'92 :-cjc. || ::9 7-274-O7 www.heaIinghandsfamiIychire.cem ^c ycu c~cy :c Looe up to O poundo ? |c '9.cc|- 8cck yc0r appcintrent tccay tc reet with an I0FAI IB0TFIh weiht Icss 0cach anc 8F6Ih yc0r jc0rney ! SAFE Med|ca||y Superv|sed Week|y Support Educat|on * Results will vary. Consult a physician before starting this or any diet program. YOU cAN O |1| |c. |cc~:cc ccx: :c .~:|cjc wc|c 5top ln and cbeck out ouc |eautlfu| new|ocatlon Acupuncture, Biofeedoack, Chiropractic, Pediatric/Prenatal Chiropractic, Young living Essential 0ils, Foot levelers 0rthotics, Nassage, haturopath], hutrition/8upplements AII ins0rances acceptec! 5|nce Apr|| 2013, aur d|eters have |ast 396 |bs. & 398 |nches s c. 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Zumba, RIP 60, Fit 4 Life, Yoga, Pilates, Revolution, Tabata, Kettlebells, Personal Training, HIT, Cross Fit, FitKids, H2Cardio, Aqua Jam, Gentle Yoga, Silver Sneakers, Silver & Fit, and More BECKER COMMUNITY CENTER 11500 Sherburne Ave Becker (763) 200-4271 www.beckercommunitycenter.com Kids Continued from page 4_____________________________________________________________________________________________________________________________________ There are four different workouts and four groups in a class. Each group does a different workout each day, and then the cycle starts over: day 1 - chest/triceps; day 2 - back/biceps; day 3 - shoulders/legs; day 4 - total body (stability ball workouts, medicine ball workouts, kettle bell work- outs, yoga, group cardio, etc.) For each workout there are eight to 10 exercises. Students rotate through all exer- cises two or three times by going station- to-station at 1.5 minutes per station. In the end, each group will get to do each workout three times, giving them a well-balanced fitness plan and teaching them how to stagger workouts to not over- work certain muscle groups, says Warnert, and to educate them on which exercise targets specific muscles. Healthy Living In addition to the physical component, students learn about lifestyles that promote good health. Different classes focus on teaching kids how their diet and daily habits affect their health. Eighth-graders learn about the bodys systems and organs and in that class, students have an assignment requiring them to create a body systems booklet that covers eight body systems, including drawings of the organs, how they function while identifying common health prob- lems related to those organs and body sys- tems. This aligns with Health Standard One, says Stai. Students will comprehend con- cepts related to health promotion and dis- ease prevention to enhance health. Food and Nutrition, a class for students in 10th to 12th grade, emphasizes the fun- damental principles of nutrition, consumer skills, and basic food preparation tech- niques. In that class, students learn how to select, store, safely prepare and serve a variety of foods. Not only do they learn to associate good food with good health, they (Left) 10TH GRADE STUDENT Michael Loeffler checks his heart rate on the Polar watch. (Above) Teacher Nick Keenan also notes Loeffler's heart rate. also work to promote good health in the community. In one assignment, they expe- rience quantity cookery by preparing a meal for a community group. So, through PE and health classes, stu- dents are working at getting healthy, stay- ing healthy and living a healthy lifestyle for the rest of their lives. ALEX WEBER does bicep curls. TEACHER EVAN WARNERT talks through a lift targeting the back muscles with student Cole Sixberry. Living Well...Saturday, January 18th, 2014...Page 8 As the winter months drag on, cabin fever sets in for many people. However, being cooped up inside is even harder for people suffering from asthma and allergies because more time indoors means greater exposure to indoor allergens. Although mold, pet dander and dust mites are often blamed for sneezing and itchy eyes this time of year, the National Pest Management Association (NPMA) warns that winter pests such as cockroaches and rodents can also be common asthma and allergy triggers. "The saliva, urine and fecal droppings from cockroaches and rodents contain allergen proteins known to elicit allergic reactions and asthma attacks," said Dr. Jorge Parada, medical advisor for the NPMA. "During the winter months, cock- roaches and rodents seek shelter from the elements inside homes, thereby increasing allergic reactions among those people who suffer from allergies and asthma." According to the Asthma and Allergy Foundation of America (AAFA), cockroach aller- gens are present in 63 percent of A m e r i c a n homes, and mouse allergens in 82 percent. Moreover, the number of homes containing cockroach allergens increases to as many as 78 to 98 percent in urban areas. "It's important for a person suffering from allergy or asthma symptoms to see his or her doctor. A medical professional will be able to test for a cockroach allergy, as well as other common allergens," Parada advised. "Although there is no cure for asthma, asthma can be con- trolled through medical treat- ment and man- agement of envi- ronmental triggers. A doctor may recom- mend the use of antihista- mines and decongestant medica- tions to manage symptoms, and may also prescribe an anti-inflammatory medication and bronchodilators." The NPMA recommends the following tips to help keep allergy-causing pests out: * Seal cracks and holes around the outside of the home, including utility pipes. * Properly ventilate basements and crawl spaces to prevent moisture buildup. * Keep counters free of crumbs, and vacu- um floors often to reduce the accumulation of allergens. * Keep garbage in a sealed container, and dispose of it regularly. * Pay extra attention to kitchens and bath- rooms -- especially under appliances and sinks -- as these areas are particularly vul- nerable to cockroach infestations. For more information about health risks of pests and to find a pest professional in your neighborhood, visit www.pestworld.org. BIG LAKE & RENTAL 763-263-2019 LAKE SHOPPING CENTER P r o t e c t Y o u r
F a m ily . AND KEEP THEM COMFORTABLE. Radon Detectors Air Filters Air Cleaners Humidifiers Air Purifiers Water Filters Water Softeners Call us at 763-263-7682 OTTEM INSURANCE AGENCY Larry & Vickie Do you still have questions about health insurance? Winter more brutal for asthma and allergy sufferers Living Well...Saturday, January 18th, 2014...Page 9 As the winter months drag on, cabin fever sets in for many people. However, being cooped up inside is even harder for people suffering from asthma and allergies because more time indoors means greater exposure to indoor allergens. Although mold, pet dander and dust mites are often blamed for sneezing and itchy eyes this time of year, the National Pest Management Association (NPMA) warns that winter pests such as cockroaches and rodents can also be common asthma and allergy triggers. "The saliva, urine and fecal droppings from cockroaches and rodents contain allergen proteins known to elicit allergic reactions and asthma attacks," said Dr. Jorge Parada, medical advisor for the NPMA. "During the winter months, cock- roaches and rodents seek shelter from the elements inside homes, thereby increasing allergic reactions among those people who suffer from allergies and asthma." According to the Asthma and Allergy Foundation of America (AAFA), cockroach aller- gens are present in 63 percent of A m e r i c a n homes, and mouse allergens in 82 percent. Moreover, the number of homes containing cockroach allergens increases to as many as 78 to 98 percent in urban areas. "It's important for a person suffering from allergy or asthma symptoms to see his or her doctor. A medical professional will be able to test for a cockroach allergy, as well as other common allergens," Parada advised. "Although there is no cure for asthma, asthma can be con- trolled through medical treat- ment and man- agement of envi- ronmental triggers. A doctor may recom- mend the use of antihista- mines and decongestant medica- tions to manage symptoms, and may also prescribe an anti-inflammatory medication and bronchodilators." The NPMA recommends the following tips to help keep allergy-causing pests out: * Seal cracks and holes around the outside of the home, including utility pipes. * Properly ventilate basements and crawl spaces to prevent moisture buildup. * Keep counters free of crumbs, and vacu- um floors often to reduce the accumulation of allergens. * Keep garbage in a sealed container, and dispose of it regularly. * Pay extra attention to kitchens and bath- rooms -- especially under appliances and sinks -- as these areas are particularly vul- nerable to cockroach infestations. For more information about health risks of pests and to find a pest professional in your neighborhood, visit www.pestworld.org. It's that time of year. It starts as a tickle in your throat, a sneeze, a cough, until soon you're mouth feels stuffed with cotton, and you're going through tissues in Costco-size quantities. Welcome to the cold and flu season -- officially December through March -- and there is still no cure. There are, however, things you can do to avoid infection, while protecting friends and family from these pesky viruses. The Centers for D i s e a s e Control and Prevention rec- ommend the following tips: * Get a shot. It's best to be proactive, not reactive, when fighting the flu, say experts, so getting a flu shot is the first step in doing battle -- and the sooner the better. "The flu shot doesn't work right away," says Nathan Limb, pharmacy supervisor for Walgreens in Chicago's cen- tral district. "It takes about two weeks to boost the immune system once you've received it." * Wash your hands. Soap and water are your best friends during this season. Washing your hands, both front and back, for 15-seconds plus (the time it takes to sing "Happy Birthday" three times, or the ABCs will do it) is key. This is especially important when working in common areas such as copy rooms or front offices. * Drink plenty of liquids. It's important to stay hydrated, and while certain juices have been shown to prevent fewer cold symptoms, drinking water every day, all day, is a better option, say experts. Without water, no living thing can survive, which means it is crucial to maintaining optimal health. While water has a myriad of health benefits, research has shown that not all waters are created equal, and that some waters have more health benefits than others. This, say experts, is why drinking alkaline ionized water, such as Alkame Water, should be an essen- tial part of anyone's health plan. Doctors recommend the mild alkalinity because it allows for more effective hydration, which supports an optimal pH-balanced body and is a power- ful source of antioxidants, which boost the immune system, while also enhancing energy levels and overall health. * Keep your distance. If you do get sick, it's important to stay home so you can get better quickly and not spread germs to oth- ers. The rule of thumb is to stay home for at least 24 hours after a fever is gone with- out use of medicine that lowers the fever. This will ensure you are past the point where you are likely to spread the virus to others. For more information on Alkame and its benefits, visit www.alkamewater.com. Winter more brutal for asthma and allergy sufferers Say Aaaah - Tips to protect yourself from the flu Gary Meyer Sue Emberland Susan Nagorski Call: 763-263-3602 or email: westrib@sherbtel.net to place your ad. Our Sales Staff S a v e
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HOW SWEET IT IS Bouquet www.biglakefloral.com A r o m a T h e r a p y ! Start off every morning right with a breakfast packed with all the essentials, a bowl of cereal, juice & the West Sherburne Tribune! No matter what youre looking for, the Tribune is the place to be. Read about local politics, events & school sports. Or you can sell a car, list a job, find an apartment or advertise your business or service. Phone: 763-263-3602 Fax: 763-263-8458 Email: westrib@sherbtel.net Jennifer Edwards Ken Francis Gary W. Meyer An essential part of this complete breakfast! Our Editorial Staff PART OF YOUR COMPLETE BREAKFAST Living Well...Saturday, January 18th, 2014...Page 11 (BPT) - The new year is an ideal time to set goals surrounding personal health, fit- ness and wellness. As many goal-setters know, setting realistic resolutions that one can keep is a challenge, but taking a holis- tic approach to health - which includes everything from skincare and diet to work- ing out and maintaining a balanced lifestyle - ensures that resolutions turn into results. Trainer-to-the-stars, Kacy Duke, is one of the noted lifestyle and wellness experts on the Simple Advisory Board. Simple Skincare, a range of facial skincare prod- ucts sensitive to skin needs, has the board to help women everywhere discover the benefits of a holistic approach to skincare. Duke and other boardmembers offer advice to help women care for their skin from the inside out. In many cases, what is left out is as important as what is put in when it comes to skincare products. All Simple products have no dyes, artificial perfumes or harsh chemicals that can upset skin. Duke touts the importance of living a holistic lifestyle and revving up one's workout routine to promote healthy skin. She shares her tips on easy ways to incor- porate fitness - 365 days a year: Consider (quick) cardio Even on the busiest of days, find 15 min- utes to squeeze in a quick cardio session.- Heart-pumping cardio will not only burn calories, but can also boost energy and improve moods. Aim for high-intensity interval workouts that alternate periods of short, intense activity with quick recovery periods. Burpees are a great full body, high intensity exercise that can be done in any time crunch. Think "outside the gym" Whether it's a power walk in the park, sledding with the kids or other non-gym activities, a good amount of everyday movement promotes better blood flow and circulation. An active lifestyle also helps flush out cellular debris, which helps skin achieve a natural, healthy glow. Pack accordingly Keeping a packed workout bag at home or at the office increases the likelihood of a trip to the gym. In addition to a change of clothes, athletic shoes and a water bottle, be sure to include Simple Oil Balancing Facial Wipes to cleanse and refresh skin post-workout. These convenient wipes, which also help control shine, work in just one step - so there is no rinsing required. Be balanced Simple encourages women to adopt a holistic approach to skincare and to look beyond their typical skincare routine. One can do this by pairing exercise with smart lifestyle choices, including a healthy diet and stress management techniques. This trio of activities not only impacts fitness goals, but also the look and feel of skin. For an energy boost, almonds are a great snack as they are rich in skin-loving vita- min E. To de-stress, try to sneak in five minutes of meditation a day. Many people find that a holistic and balanced approach to fitness is easier to sustain - ultimately ensuring that results and healthy habits are maintained throughout the year. For more tips on how to stay fit and maintain beautiful skin into the new year, as well as additional advice from Kacy Duke and other Simple Advisory Board members, visit- www.simpleskincare.com. S P E C I A L S January is 20% OFF VivierSkin Vitamin C E Peptides Serum Offering Lunchtime Peels and Facials in February for $45 for New Clients Only 19021 Freeport St, Suite 100 Elk River, MN 55330 www.renewyoumedical.com 763-645-3313 Botox Fillers Skin Care Spider Vein Treatment Expert fitness and lifestyle skincare tips for a healthy and beautiful 2014 Living Well...Saturday, January 18th, 2014...Page 12 Find us on Facebook at www.facebook.com/sherbctc -Sherburne County Child and Teen Check Up Program. Well-child check-ups are recommended at the following ages: 2-4 weeks, 2, 4, 6, 9, 12, 15, 18 months, 2, 3, 4, 5, 6 years and every other year thereafter. Regular visits for shots and check ups, when your child is healthy, will diminish the number of irregular visits needed when sick. It will also give you a chance to ask the questions you forgot to ask when your child was sick. A well-child check-up should include: information about good physical & mental health, a complete physical exam, checks on development and growth, hearing check, vision check, lab tests as needed and shots as needed. For questions regarding well-child check-ups, help finding a doctor or dentist, help arranging transportation or an interpreter, Call Sherburne County Health & Human Services! Ask to talk to a Child & Teen Check-up staff person. 763-765-4000 1-800-433-5239 The Kids Klinic can help. Call the above number.