THE NEWS SUN
health & wellness
2 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
© 2012, Parkview Health PHI-A-042a
Who needs a heart screening?
Risk factors for a heart attack include:
Males over 40
Females over 45
Family history of heart disease
High blood pressure
Presence of another vascular disease
Want to do your heart some good? Get a HeartSmart
CT scan at Parkview Noble Hospital or Parkview
Lagrange Hospital for just $50. It’s a simple, non-
invasive test that can detect coronary artery disease
in its earliest stages. All it takes is 15 minutes. No
injections. No pain. No doctor referrals needed. Call
Parkview Scheduling at 877-225-5747 to make an
appointment. And remember, heart disease can be
treated if it’s caught early enough.
HEARTSMART CT SCAN
could save your life.
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 3
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4 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
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KPC triathlon a great fitness goal
BY MATT GETTS
Want to keep true to your New Year’s
resolution to shed some pounds or get in
One way to do that is to set a concrete
In northeast Indiana, the KPC Media
Group Sprint-Distance Triathlon scheduled
for July 14 at Bixler Lake Park in Kendall-
ville is a great option to help people stay fit
through the middle of summer at least.
The sprint triathlon tests the competitor’s
endurance and fitness in three disciplines,
but the three legs can also be divided among
two or three-person teams. The event begins
with a 500-meter swim, followed by a just-
under 13-mile bicycle stage. The event
concludes with a 5K run.
The run includes a stretch in and around
the authentic windmills of the Mid-America
The three disciplines were designed to be
suitable for competitive racers and those
who are beginners to triathlon competition,
according to organizer Vi Wysong of KPC
Auburn’s Cindy Yoder became physically
active to get in shape, she said. As her runs
got longer and longer, she sprinkled races in
to the mix to motivate her to not get lazy.
“The races make me do it,” Yoder said.
An event like the KPC sprint triathlon
allowed her to work on her endurance for
longer running events without the wear and
tear on her knees that constant pavement
running can produce.
“The triathlon was a good way to train
for the half-marathon,” Yoder said.
Like many newer competitors, her
mission was accomplished when she crossed
the final finish line at the end of her run.
“The goal is to finish,” she said. “I started
crying — that sense of accomplishment you
The event has a three-pronged purpose,
according to Wysong.
“We were looking for a good fundraiser
for our Newspaper In Education program,”
In 2011, KPC Media Group provided
more than 439,000 newspapers for
classrooms throughout DeKalb, LaGrange,
Noble and Steuben counties. That figure is
nearly 13,000 more than 2010.
Newspapers are only provided when
requested by a teacher.
The second driving force behind the
triathlon is a desire to bring people from
outside the area to northeast Indiana,
In its first two years, the triathlon has
attracted people from counties throughout
northeast Indiana, but also from as far as
Chicago, Indianapolis and Michigan.
“It’s a wonderful way to promote the
recreational opportunities we have in the
four counties,” Wysong said.
The other big reason KPC Media Group
has been sponsoring the triathlon is because
the company believes in promoting healthy
lifestyles. Triathlon host partners Cole
Center Family YMCA in Kendallville and
the city of Kendallville, and Kiwanis share
all of these goals, Wysong said. “The
Kiwanis also have a strong education focus,
in addition to building community. This is
really a full community effort, from the
staging partners, race coordinators and the
more than 75 volunteers who come out to
help us stage the race.”
Kendallville Mayor Suzanne Handshoe,
51, did the swim portion of the event last
year as part of a city-organized team.
“It was a blast,” Handshoe said. “You’re
with all levels of fitness. Most people were
there to have a great time.”
Handshoe agreed that having the event
on the calendar is a good motivational tool
to stay in shape.
“You have to set milestones,” Handshoe
said. She suggested people doing the run,
for example, set targets dates for when they
should be able to run one mile, then two
There is something besides fitness to be
gained from competing in such an event,
the mayor said.
“Anything you do physically, it gives
you confidence,” she said. “It is a lot of
Handshoe said she plans on challenging
the mayors from neighboring cities to put
together teams, and credited organizers with
their work behind an event the area can be
A participant competes in the 2011 KPC
J AMES FISHER
As the first month of 2012 comes to a
close, all of us can resolve — formally
or informally — to begin or continue
healthy lifestyle choices. This special
publication will help inform you of some
of the many opportunities here in
northeast Indiana for you and your loved
ones to make progress in being as
healthy, happy and productive as
Health and wellness is more than
keeping up-to-date with health care,
although that is obviously extremely
important. It is part of a joyful, fulfilling
lifestyle that includes regular exercise
and healthy eating chocies. Right here in
our area we have numberous ways for
people to come together to share
knowledge and support each other as
they become stronger, happier and more
We hope you enjoy this special
publication. Share it with family, friends
and co-workers — and let us know what
topics you would like to read about more
in the future.
To your health!
KPC Media Group
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 5
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Parkview Noble Hospital focusing on healthy kids
BY BOB BUTTGEN
Every day there are more and more
negative reports about the health of our
nation. Obesity rates in adults are skyrock-
eting as are rates of
overweight and obese
children. The Centers for
Disease Control (CDC)
estimates 17 percent of the
children in the United
States, ages two to 19 are
Doctors have known for
a long time that obesity
puts people at risk for multiple health
problems. But it was commonly thought
these problems only affected adults. This is
not true any more and physicians are seeing
high blood pressure, high cholesterol, heart
disease, diabetes and stroke in obese children
As mission-focused Parkview Noble
Hospital works at improving the health of
our community, it is not forgetting about the
youngest members of our population.
Kimberly Galaviz, Parkview Noble’s
community nurse educator, offers several tips
that will not only help children and teens, but
also point the whole family in the right
direction for improving their health and
SERVE HEALTHY FOODS AND CONTROL
PORTI ON SI ZE —MyPlate.gov is a good
website to give you an idea of correct portion
sizes, Galaviz suggested. My Plate recently
replaced the Food Guide Pyramid that had
been the USDA’s healthy eating guide for
many years. The big message is that fruits
and vegetables take up half the plate, with
the vegetable portion being a little bigger
than the fruit section.
The plate has been divided so that the
grain section is bigger than the protein
section because nutrition experts recommend
you eat more vegetables than fruit and more
grains than protein foods. The divided plate
also aims to discourage super-big portions,
which can contribute to weight gain.
“Fruits and vegetables tend to be more
nutritious while also being lower in calories,”
Galaviz said. “Our bodies need these
nutrients and they leave us feeling more full
than processed foods. They also provide
important antioxidant properties that our
ENJOY REGULAR FAM I LY M EALS — Galaviz
said this doesn’t have to be dinner, it could
be breakfast or lunch, depending on what
works for the family’s schedule. “What’s
important,” she added, “is that you are
making time to come together as a family, to
talk to each other, to reconnect. The focus
here is on your gathering, not so much on
ENCOURAGE PHYSI CAL ACTI VITY — This is
appropriate for kids and parents, Galaviz
explained. “Kids should get 60 minutes of
physical activity a day. It doesn’t have to be
a structured exercise; it just means they need
to get moving. This time of year you can go
outside and make snow angels, go sledding,
take the dog for a walk.”
LI M IT TI M E SPENT I N FRONT OF THE TV OR
COM PUTER — This also applies to video
games, Galaviz added. “This point should be
pretty easy to grasp. The more any of us are
sitting around watching TV or playing video
or computer games, the less activity we’re
getting. We need to encourage kids to get
outside and play.”
SET A GOOD EXAM PLE BY EATI NG WELL
AND BEI NG ACTI VE — “Mom, or whoever in
the family does the shopping, can help
encourage healthy habits by being upbeat
about the healthy choices they bring into the
home. Don’t call vegetables ‘icky’— focus
on the good taste or the nutrition factor to
encourage the family to want to eat them.”
Galaviz also encourages parents not to
criticize children about their weight.
“Kids are so impressionable,” she added.
“Don’t dwell on weight issues. Try to focus
on improving health, not weight. Eating is
still important even when you are
overweight. The focus needs to be on eating
the right foods and eliminating the bad
choices. You don’t want to pressure the child
about their weight. That could pressure them
into developing an eating disorder.”
And finally, Galaviz reminds parents to
always check with their family physician for
additional support and advice when making
decisions that concern their childrens’ health.
6 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
BY KATHRYN BASSETT
A private waiting area, soothing colors,
spa-like accessories, comfortable robes and
even bite-size pieces of chocolate await
those with appointments at the DeKalb
Health Diagnostic Suite for Women.
“It’s an all-female environment — an
area for them,” said DeKalb Health’s
marketing director Terri Christiansen.
The women’s diagnostic suite is part of
DeKalb Health’s $8 million expansion that
was unveiled at the end of 2011.
Women’s services available at the suite
include ultrasounds, bone density scanning
The digital mammography unit was a
significant investment made by the hospital
about three years ago, said Dr. Mitchell
Travis. A 2003 trial involving 49,500
women showed that digital mammography
was better than film mammography for
three populations of women — those under
50, the perimenopausal and those with
dense breast tissue, Travis added.
The diagnostic suite uses a Dexa bone
scanner to look for osteoporosis, Travis
”We scan the spine and hip in 10
seconds each respectively, which are the
most likely areas to cause problems,”
In addition to the women’s diagnostic
center, other significant imaging upgrades
have been made at the hospital.
DeKalb Health is the third site in
Indiana with new, high-field magnetic
resonance imaging. Travis said the patient
opening of the unit is the largest available,
making it less claustrophobic for patients.
The unit’s table has a 500-pound limit, he
added. Images created by the unit are
motion-coded, allowing for correction of
images of patients who might move due to
tremors, dementia or other conditions,
The unit also provides faster imaging
with higher resolution. A large exterior
daylight window and a ceiling with a
tropical design are aimed to enhance patent
A new CT scanner allows for faster
images. Previously, a patient receiving a
lung scan would be required to hold his or
her breath for 20 seconds. The new scanner
has reduced that breath-hold time to just
“We are very lucky,” Travis said. “The
hospital has made it a priority that the
things we do, we do well. I think that
speaks well for the community and the
hospital leadership and the doctors and
DeKalb Health offers new options for screenings
Magnetic resonance imaging technologist Larry Norton operates the new, high-
field magnetic resonance imaging unit at DeKalb Health. The patient opening of
the unit is the largest available, making it less claustrophobic for patients. The
unit’s table has a 500-pound limit.
“The hospital has made it a priority
that the things we do, we do well. I
think that speaks well for the
community and the hospital leader-
ship and the doctors and nurses.”
Dr. Mitchell Travis
DeKalb Health Doctor
BY TREVOR WENDZONKA
LAGRANGE — A restaurant serving up
a steaming hot dish with visual appeal and
great taste usually wants every seat filled.
That’s not really true with this place, but it
doesn’t change the staff’s commitment to
Since Parkview LaGrange Hospital
launched its “At Your Request” room
service menu in November, the customer
satisfaction rate has actually gone up from
its usual 90-plus-percent rating.
Rather than providing an institutional
tray three times a day that covers all the
bases, patients are given a bright and
cheery menu listing a la carte options and
beverages. Orders can be made any time
between 6:30 a.m. and 7 p.m., and delivery
is ensured within 30 minutes — whether
the patient desires pot roast, a Greek
chicken wrap with balsamic vinaigrette or
whole wheat pancakes with fresh raspber-
“It’s about making the patient experi-
ence better,” said Nateeka “Skeeter”
Clawson, Parkview LaGrange’s supervisor
of food nutrition. “It gives them the leeway
that they can eat when they want to eat. It
suits their tastes with a wide variety of
Order up: Parkview LaGrange
educates with food service
Linda Lotfi, a member of the kitchen staff at Parkview LaGrange Hospital,
prepares a pizza for delivery to a patient. The “At Your Request” room service
menu provides a variety of meal options, as well as education on diet and
nutrition. The program launched in November and will be incorporated at the new
Parkview Regional Medical Center in Fort Wayne later this year.
PHOTO CONTRI BUTED
See FOOD SERVICE page 7
January 31, 2012 © KPC Media Group Inc. • kpcnews.com Health & Wellness 7
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items. If breakfast sounds good at 5 in the
afternoon, we’ll make it for them.”
Patients may have little appetite, and
anything to encourage them to take
nourishment is a plus, said Ann Kadish,
the hospital’s community relations
manager. But it’s not the only goal of the
Nutrition experts throughout the
Parkview system created a balanced menu
that’s mindful of carbohydrates, sodium
levels, fats and calories. Taking it a step
further, the back of the card gives patients
that information so they can begin to
understand how diet affects their health.
When they place an order, patients are
given additional education by call center
operators so all personal dietary require-
ments and restrictions are maintained.
“Each patient gets personal treatment,”
Clawson said. “Sure, it’s easier to do this
the traditional way by just taking them a
tray. But we want the customer experience
to be all that it can be, and we want them
to get better. That’s why we want to go
over with them the nutritional value of
their choices, to teach why carbs are a
concern for diabetics. We can help educate
here so they can make better choices when
To train for the switchover, LaGrange
kitchen staff went to the new hospital in
Whitley County last fall to experience the
workflow of the on-demand service. After
the call center completes a conversation
with a patient, the order is entered and
prints out in the kitchen. Preparation
Efficiency in meal prep and delivery is
tracked throughout the process, using a
barcode on the meal ticket.
“(One patient) came in with pneumonia
and, of course, did not want to eat. But we
could make meals so appetizing, she said
she couldn’t help but gobble it up,” Kadish
said. “She credits ‘At Your Request’ with
making her stronger. It made her excited to
After rolling out the program at
community hospitals in the system, Kadish
said “At Your Request” will be available at
the new Parkview Regional Medical
Center in Fort Wayne when it opens in
From Page 6
FORT WAYNE — The 3rd annual
disABILITIES Expo will take place on
Saturday, May 5, at the Allen County War
Sponsored by the AWS Foundation, the
one-day event features resources and services
for individuals with disabilities and
family/caregiver in northeast Indiana.
Hours are 10 a.m. to 4 p.m. and admission
is free, but there is a $4 parking fee at the
Among the featured activities is a special
appearances by Jodi Logman, Miss
Wheelchair Indiana 2011.
Also scheduled to appear is Greg Hocken-
smith, an international champion in handcy-
cling, Greg Hockensmith. and painting
demonstrations by artist Terry Haffner.
Mainstage performances include the
Jesters, a theatrical group of individuals with
disabilities, Special Olympic ballroom
dancing and a fashion show.
Other exhibits and displays will focus on
employment planning and readiness,
financial planning, transportation and motor
vehicles, adaptive equipment, medical
equipment, skin care, free health screenings,
home accessibility/remodeling, leisure and
recreational activities, sports demos and
interactive sports, guide dogs demonstrations
and a regional art exhibit. Some of the art
will be available for purchase.
Along with AWS (Anthony Wayne
Services), the human services agency
provider, the AWS Foundation is committed
to helping children and adults with disabili-
ties enjoy a higher quality of life and to be
engaged in activities at home, work and play.
For more information, contact Lynne
Gilmore at the AWS Foundation, at 260-207-
5656, or by email at
Many people know that
stress can be bad for your
mental health, but as it turns
out, it can also be bad for your
physical health. Researchers
have linked behaviors associ-
ated with stress, such as
drinking alcohol, using drugs,
or even binging on comfort
foods, with the deterioration of
the adrenal gland. The adrenal
gland releases stress hormones
that signal to the body whether
to fight or get out of the
situation (flight). If mollifying
substances are introduced into
the body, it negatively affects
the delicate way the stress
system works, and the adrenal
gland eventually putters out.
That means the body can be in
a constant level of stress, or a
person can feel stressed even
over minor things. This also
impacts the heart, liver, blood
pressure, and a number of
other factors. Keeping stress in
check is important, but it
shouldn’t be done in a way that
does more harm than good.
8 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
BY JENNI FER DECKER
ANGOLA — Robert Olczyk, a physical
therapist at Cameron Memorial Community
Hospital, recently received his certification in
the McKenzie Method.
It is believed that Olczyk is the only
physical therapist in Steuben County with
Also known as mechanical diagnosis and
therapy, the McKenzie Method uses a philos-
ophy of active patient involvement and
education for back, neck and extremity
problems. The key distinction is the initial
assessment as a safe and reliable way to
accurately reach a diagnosis and the
appropriate treatment plan.
“It’s an assessment system that’s mechani-
cally based on movement. We classify the
syndrome, then develop a treatment,” Olcyzk
said. “Education is a big part of it. It directly
involves the patient. It’s more hands on.”
Olczyk said rarely are expensive tests
required for the McKenzie Method and
usually, certified clinicians know right away if
— and how — the method will work on each
“During the initial assessment, we
(determine) a patient’s symptoms, what is
causing it, and how they respond to
movements,” he said and added a course of
action is then determined. “It’s for any patient
with a spinal problem.”
Olczyk said the method is used on patients
of all ages, but he noted younger people have
more posture problems. The use of the
McKenzie Method is modified by individual,
but especially those with severe osteoporosis.
“The results are great. We have good
results for those with chronic pain,” Olczyk
said. “A patient needs to commit to the
program. It’s strictly mechanical.”
To receive the certification, Olczyk
completed a series of classes on such topics
as: lumbar spine, cervical and thoracic spine,
advanced lumbar spine, extremities — lower
limb, and advanced cervical and thoracic
spine and extremities — upper limb.
Following the coursework, Olczyk success-
fully passed a credentialing exam for the
certification. He has been using the McKenzie
Method to treat patients since the 1990s.
The McKenzie Method is available only
by physician referral. For those who think
they might be helped by the McKenzie
Method of physical therapy should talk to
their physician. A patient may then have an
initial assessment scheduled.
For more information, call 665-2141, ext.
McKenzie Method focuses on motion at Cameron
BY BOB BRALEY
FORT WAYNE — It can’t be stressed
enough: Caregivers need to relieve stress.
It can come from a variety of sources, but
stress can eat away at the health —
emotional, mental and even physical — for
people who are primary caregivers to those
with special medical needs, said Maureen
Widner, in charge of the Family Caregiver
program for Aging & In-Home services of
“Usually, when caregivers call us, they’re
feeling pretty stressed,” Widner said.
“Caregiving is really, probably, the toughest
job that people can take on. Caregiving
really affects a person’s health.”
The typical caregiver is a married female
in her 40s with kids at home caring for an
elderly parent, Widner said. Most work as
But caregiving situations vary as much as
the needs being cared for, Widner said.
One example was author Lee Woodruff,
who spoke at the annual AIHS “Celebration
of the Family Caregiver” Oct. 21, 2011, in
LaGrange. Woodruff described caring for her
husband, ABC News reporter Bob Woodruff,
after he suffered a traumatic brain injury
covering the Iraq War.
One type of stress is economic, Widner
said. “A lot of times caregivers are helping
with the expenses of the care recipient.”
Some have to cut back work hours or even
quit work altogether. Stress also can be
related to how the care schedule affects work
Other caregivers are in situations where
the loved one’s needs require them to be
“on” all the time, Widner said. They need a
Aging & In-Home Services offers help
through the federally funded National
Family Caregiver program, part of the Older
Americans Act, for caregivers in need of
stress relief, Widner said.
“We call it options counseling,” Widner
said. That’s because case managers help
caregivers sort through the options they have
There are case managers in all nine
county served by the agency, including
Noble, DeKalb, Steuben and LaGrange,
Widner said. They can help with funding for
services such as respite care and short-term
counseling, equipment like a shower bench
or small projects like widening a door to
better accommodate a wheelchair.
Even help with shopping or someone
bringing a meal can make a big difference.
Case managers also can get people in
contact with services they need, Widner said.
The agency also oversees the Community
Home Options for In-home Care for the
Elderly and Disabled (CHOICE) program,
which can provide longer term help for
respite care and meals.
Caregivers also need to be good to
themselves, Widner said. When someone
asks them if they can help, say, “Yes,” and
give a specific answer, such as “I need help
getting a few things from the store,” “Can
you bring a dinner next week?” or “Can you
watch Mom for an hour while I run some
Tell them, “It would be really helpful if
you did this,” Widner said.
Other agencies in the area also provide
forms of respite care.
Some nursing homes in the area, such as
Kendallville Manor and Lakeland Skilled
Nursing and Rehabilitation in Steuben
County, provide respite care.
The time can vary from an adult day care
setting, one of the options Kendallville
Manor offers, to stays while a caregiver is on
vacation, said the Manor’s community
liaison director, Kristen Johnson.
Erin Newman of Lakeland said they
provide outpatient therapy and have had
people stay up to several months while a
caregiver was away. “A lot of times it’s
people going on vacation, but it can also be
people who just need a break,” she said.
Angel Corps in Auburn also provides help
To reach Aging & In-Home Services, call
800-552-3662 toll-free, or 745-1200. To find
out if a nursing home offers respite care
services and what services it offers, call the
nursing home or go to its web site. Angel
Corps can be reached at 927-9840.
Caregivers need stress relief, too
Author Lee Woodruff, right, stands with
LuLu May Carney, LaGrange County
representative to Aging & In-Home
Services of Northeast Indiana’s regional
Advisory Council at AIHS annual
meeting Oct. 21, 2011, in Fort Wayne.
Woodruff was keynote speaker at AIHS
“Celebration of the Family Caregiver”
recounting her caregiving experience
with husband Bob Woodruff, ABC
News, injured while covering the war in
PHOTO CONTRI BUTED
Robert Olczyk, a physical therapist at
Cameron Memorial Community
Hospital, demonstrates one of the
motions of the McKenzie Method on
Laura Lutterbeck, Cameron community
J ENNI FER DECKER
BY DENNI S NARTKER
Promote healthier snack food choices in
school vending machines, help kids be
physically active, support walking and
biking trails and healthy lifestyles and
increase opportunities for residences to
purchase and consume fresh fruits and
vegetables are among the goals this year
for Activate Noble County.
Motivation is the key to a healthy
lifestyle, said Janeen Longfellow, a health
and human sciences educator with the
Purdue Extension Office in Noble County.
“Motivation is a reason to act in a certain
way, a spur to action.”
In 2009 YMCAs of the USA selected
Noble County to be one of 21 communities
nationwide to be a “Healthy Pioneer of
Change” and join the Activate America
initiative to bring community leaders
together to create an environment to help
sustain health behaviors through environ-
mental and policy change.
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 9
Lynn R. Bowen,
210 W. South Street
we make your
visit as much
fun as a visit
tooth fairy! Getting You Back on
the Road to Recovery
The Rehab Center
416 E. Maumee St., Angola 260.665.2141
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Activate Noble County promotes healthy lifestyles
Cole Center Family YMCA members in Kendallville work out in the Y’s fitness area.
See ACTIVATE page 10
10 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
“Some people search a lifetime for their calling. I found my calling, my extended family
and a home away from home at American Senior Communities.”
–Ryan Levengood, Executive Director, American Senior Communities
make the diﬀerence
When you walk into American Senior Communities, the
difference is clear: there is a passion our people bring to
their work that you simply won’t find in any
other senior healthcare community.
When someone chooses to live in one
of our communities, we become an
extension of their family. We take
the time to get to know each of
our residents and their families on
a personal level. Our communities
are made up of individuals and with
that in mind, we focus on serving
“Where caring people
make the diﬀerence!”
The Cole Center Family YMCA and
Parkview Noble partnered the creation of
Activate Noble County. A board of
directors was formed and goals were
established for 2010, and then for 2011.
Cole Center Family YMCA Health and
Wellness director Rob Imber and Parkview
Noble Hospital’s Vice President of Patient
Services Cathy Byrd led the team that
included Kendallville Mayor Suzanne
Handshoe and representatives of
businesses and nonprofit agencies.
“Activate Noble County presents the
best opportunity I have seen yet to signifi-
cantly improve the health of our
community,” commented Imber.
The board recently met to establish
goals for 2012, and healthier snack food
choices in school vending machines is a
According to a University of Michigan
Medical School study, school students who
consume foods purchased in vending
machines are more likely to develop poor
diet quality and that may be associated
with being overweight, obese and at risk
for chronic health problems. “The foods
that children are exposed to early in life
influence the pattern for their eating habits
as adults,” said the lead study author
Madhuri Kakarala, clinical lecturer of
internal medicine at the University of
Michigan Medical School.
Casey Weimer, Cole Center Family
YMCA executive director, has shown if
vending machines are stocked with healthy
choices, people will consume the healthier
beverages and snacks while maybe
complaining about the lack of choice.
Activate Noble County this year is
encouraging parents to speak to school
board members and school administrators
about healthier choices in the their school
vending machines. ANC is also encour-
aging students to make healthy vending
machine choices a research project.
Children should have opportunities to
be physically active before, during and
after school with time allowed for indoor
and outdoor play and safe places for activi-
ties is another of ANC goals for 2012.
Activate supports walking and biking
trails throughout the county. Noble Trails,
a group of citizens and business leaders, is
promoting an eight-mile trail or path
linking Kendallville with Rome City. The
path would follow an abandoned railway
line and cross Indiana Department of
Natural Resources land. Noble County
Convention and Visitors Bureau executive
director John Bry is a member of Noble
Trails. “We have plenty of amenities in
Noble County to keep healthy and active,”
he said. The path linking Rome City and
Kendallville would add to these amenities,
and encourage people to walk and bike
Rome City Town Council and Kendall-
ville City Council have endorsed the
Activate Noble County is also encour-
aging support for farmer’s markets in
Noble County communities where people
can purchase fresh fruit and vegetables at
reasonable prices. In 2010 Activate Noble
County won a national contest for an
orchard. Volunteers planted 40 fruit trees in
Kendallville, and the fruit will be shared
with low-income families.
From Page 9
“The foods that children are exposed to early in life
influence the pattern for their eating habits as adults”
Clinical lecturer of internal medicine at the University of Michigan Medical School
MS walk helps raise money
toward finding cure
BY BOB CULP
AUBURN — In the 1970’s, while in the
U.S. Air Force, Neal Esselburn noticed
fluttering in both his eyes.
At the time, he never spoke with anyone
about it. It never lasted long, and usually
occurred in the morning. It was an annoyance
at most and nothing that serious.
The fluttering didn’t stop. Once he was out
of the Air Force, he saw some doctors and the
diagnosis didn’t seem good. In 1984, at age
27, it was confirmed.
“I was diagnosed with (Multiple
Sclerosis),” he said.
Now Esselburn, 53, a native of Garrett and
Auburn, is a leader in the northeast Indiana
Multiple Sclerosis community.
Each year, he leads a team at the annual
Northeast Indiana MS Walk in Fort Wayne to
raise money for the Indiana MS Society to
conduct research and get steps closer to
finding a cure. This year’s MS Walk is at 9
a.m. May 19 at Headwaters Park.
But, after he was diagnosed, Esselburn
knew nothing about the disease that was
attacking his body.
So, he started researching at local libraries
with his wife. They would bring home dozens
of books about Multiple Sclerosis to study
and learn about what was affecting
They learned Multiple Sclerosis, or MS, is
a disease of the brain and central nervous
system. The immune system attacks the
protective sheath that covers the nerves,
disrupting communication between the brain
MS “attacks” could mean temporary loss
of movement in parts of the body, or inability
to speak or think clearly. Attacks are triggered
by high stress and exhaustion, among other
causes. During the long term, MS patients
could lose movement permanently.
Sometimes symptoms disappear for months
or years, only to reappear randomly.
Esselburn said he went years without any
major symptoms only to experience an attack
while running at the YMCA.
“I was going at it like I always did, and
suddenly my foot started dragging and I could
stop it. My MS decided to show up again,” he
Esselburn eventually had to go on
disability. But, his inability to work allowed
him more time to start the DeKalb County
MS Support Group, which is meant for
people with MS or have family with MS
looking for answers to questions about the
disease. The group meets at 7 p.m. on the
third Monday of each month at the Medical
Arts Building of DeKalb Memorial Hospital.
He also got more involved with MS walks.
His walking team started as four family
members who didn’t raise much money. Now,
Esselburn goes around northeast Indiana and
asks businesses and corporations for
A team consists of any walking group of
four or more people. For more information on
signing up for the northeast Indiana walk, call
(800) FIGHT-MS (344-4867) option No. 2 or
Esselburn was one of 60 teams in
northeast Indiana and 440 teams across the
state. In total, the northeast Indiana MS Walk
raised $58,079 last year and $614,932
statewide for new research.
“Any support we can get is great,”
Esselburn said. “I want to get awareness out
there that people with MS could use your
help emotionally, financially and in your
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 11
Expanding To Serve You Better.
Now Open In Angola and Auburn
As we celebrate our 10th year, Women’s Health Advantage
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To schedule an appointment call (260) 432-4400
Dr. Scott C. Boyd M.D.
Wednesday 9am to 11:15am
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Tuesday 8:30am to 11:30am
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Dr. Thomas Lorenc, M.D. Dr. Todd Rumsey, M.D.
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A Decade Of Excellence
From left, top, Nadia Doichinov, Kyle
Esselburn, Mary Esselburn and Teresa
Thorne and, sitting, Neal Esselburn,
make up Mary’s Crew, a team for the
northeast Indiana MS Walk at Headwa-
ters Park in Fort Wayne.
PHOTO CONTRI BUTED
BY NI CHOLE HACHA-THOMAS
No matter how old — or young — you
are, there is something for everyone at the
YMCA. Whether it be fitness classes,
nutrition information, childcare or a team
sport, the YMCA offers activities across the
“From 3 months to 100 years old and
beyond, we have it all,” said Karen
Sharpnack, director of the YMCA of
Start them young,
age birth to 4 years
Like any behavior parents want to
model for their children, teaching kids to
live a healthy lifestyle and embrace
physical fitness begins at a young age,
CEO of the Cole Center Family YMCA
Casey Weimer said.
The Cole YMCA offers a Shrimp
swimming class for children as young as 6
months old. Weimer said the class requires
a parent or guardian be in the water with
the child while the instructor focuses on
basic swim skills and safety.
The YMCA of DeKalb County offers a
similar Skipper’s swim class, which
accepts babies as young as 3 months old.
Babies from the age of 3 months can sign
up for the YMCA of Steuben County’s
Mommy and Me swim class.
In addition to the swim classes, the Cole
YMCA and the DeKalb YMCA’s North
Street branch both offer preschool for
Sharpnack said the DeKalb YMCA
starts children as soon as they are off the
bottle, standing up and beginning to walk,
which is usually around the age of 1. The
Cole YMCA offers the education-based
program to children between the ages of 3
and 5 years old.
Both preschools use a state-approved
curriculum, which focuses on spirit, mind
5 to 12 years old
As children grow older, activity options
at the YMCA increase, said Tyler Hartman,
interim director of the YMCA of Steuben
“About age 4 or 5 is when we begin
offering sports,” including dance, tennis,
basketball, volleyball and a swim team,
The Cole and DeKalb YMCAs have
similar sports programs, offering other
sports like flag football, volleyball and t-
ball. The DeKalb YMCA collaborates with
the Auburn Parks and Recreations Depart-
ment to coordinate a soccer program as
Each of the YMCAs also offer summer
day camp programs for school-age
children. The DeKalb and Cole YMCAs
have before- and after-school childcare
programs, allowing parents a safe, and
financially friendly, option.
12 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
Area YMCAs offer
activities for all ages
Martial arts instructor Randy Fox teaches a class at the DeKalb YMCA in Auburn.
CHAD KLI NE
See YMCAS page 13
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 13
Dee Couchman, M5, LCAC
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“These sports programs, while
addressing specific skills, also develop the
leaders of tomorrow,” Sharpnack said.
For some time, the teenage population
had a tendency to be overlooked, Weimer
said. And, it seems there is no one-hit
formula to strike to ensure teens find their
place at the YMCA. That is why the Cole
YMCA recently transformed a racquetball
court into a teens-only area.
The space is equipped with a ping pong
table, a pool table and three flat screen
TVs mounted to the walls. Weimer said the
space will have plenty of laptop-charging
Teens will be encouraged to stay active
by using the Wii and other interactive
games on the TVs.
The DeKalb YMCA said teens in their
service area prefer to drop by the YMCA’s
Main Street location for open gym. They
take part in pick-up basketball games or
walk the track while hanging out with their
Lynn Shonka, DeKalb YMCA’s health
and wellness director, said 50-60 teens
routinely show up for open gym.
“They like coming here because they
are safe and they can have fun,” Shonka
Hartman said the Steuben YMCA also
offers a program called Fit Kids, which
pairs personal trainers with children from
age 10-15 twice a week for a month. The Y
fitness member will help the teen create a
workout plan to include strength and
Other programs offered are a three-on-
three basketball league and a cheer and
jump camp for middle school girls, both at
the DeKalb YMCA, or co-educational
sports leagues at the Steuben and Cole
Adults and families
Sharpnack said the bulk of the DeKalb
YMCA’s memberships come from families
with children. The YMCA makes life
easier for busy families, Sharpnack said,
because once you walk in the door,
everyone has something to do.
Whether a family takes a class together
like the DeKalb YMCA’s family karate or
class or mom takes a Yoga class while dad
participates in an adult-league sport, activi-
Each of the centers offer some adult
sports. The Cole YMCA is fielding 16
adult basketball teams this season and the
Steuben YMCA has volleyball, too. The
DeKalb YMCA has programs for noon
basketball over the lunch hour in addition
to a running club and open volleyball for
Then there are the classes. From Yoga,
spinning, circuit training to Zumba, there
is a class for every person, every activity
level and every age.
Hartman said the Zumba classes are
extremely popular, along with Jazzercize
and kickboxing classes. For a lower-impact
exercise, the YMCAs offer Yoga, ballroom
dancing and several aquatics programs.
Classes are scheduled at various times
throughout the day to accommodate every
schedule, Sharpnack said.
Senior citizens have found their place at
the YMCA, Hartman said. They use the
time to not only maintain their health and
fitness, but to socialize with their friends,
Each of the YMCAs offer the Silver
Sneakers program, a health and wellness
program paid for by some insurance
providers and targeted toward seniors.
Hartman said there may be 60 to 80 Silver
Sneaker participants on any given day.
Sharpnack said seniors tend to gravitate
toward aqua-aerobic classes, also. While
the courses aren’t specifically for seniors,
the water exercises allow for increased
activity while minimising stress on the
joints. Aqua Zumba seems to be popular
with the 55-and-over crowd, Weimer said.
Both the Steuben and DeKalb YMCAs
have structured groups for senior citizens,
with carry-in luncheons and educational —
or fun — programs just for older adults.
“We want everyone, regardless of their
age, to feel great when they are (at the
YMCA),” Weimer said.
From Page 12
14 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
Fighting cancer is
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BY AMY OBERLI N
Exercise and fresh air go together like
nuts and honey.
To provide safe outdoors opportunities to
walkers, runners, bicyclists and tourists,
paths have sprung up throughout northeast
Indiana. The Indiana Department of Natural
Resources offers a trails inventory on its
website at in.gov/dnr/outdoor. Opportunties
are peppered throughout the four
northeastern Indiana counties, including
Pokagon and Chain O’ Lakes state parks.
The half-mile Orland Park trail is listed
along with trails at Wing Haven Nature
Preserve in Steuben County. Fish Creek
Trail in Hamilton is 1.8 miles long. The
information on the website gives the length
of the trail and the particulars of its use.
For example, at Fish Creek, hiking,
mountain bikes and cross country skiing are
possible, and it is wheelchair accessible.
The trail in Angola’s Commons Park, the
paved half-mile Ralph H. Martin Walkway,
accomodates bicycles and wheelchairs.
Rieke Park and the Don Lash Park in
Auburn offer some walking and bicycling
opportunities. The 1.3-mile Reike Park bike
trail runs from North Street in Auburn to
Betz Road north of Auburn, made possible
by tax increment financing dollars through
the city’s Redevelopment Commission. It
connects Auburn Hills and Auburn
Meadows subdivisions to Auburn and
makes walking and biking easier and safer
for families and children, said Mayor
DeKalb County Trails, a nonprofit
organization formed last year, is focusing
on paths and trails in the DeKalb County
Hidden Diamonds and ACRES’ Bender
Memorial Forest in Noble County have
trails for hiking. The Patrick Bolman
Heritage Tree Trail on the Gene Stratton
Porter State Historic Site has almost two
scenic miles to walk.
Bixler Lake Park in Kendallville offers
an unpaved bicycle trail, ideal for moutain
bikes. J.B. Franke Park in Fort Wayne has a
trail for mountain biking, as does
Wellington Farm near Syracuse, according
There are trails at Olin and Dallas lakes
and the LaGrange County Nature Preserve,
but the big news lately has been the
addition to the Pumpkinvine Trail in
Shipshewana. The new expanse — six
miles that connect Shipshewana to Middle-
bury — is a part of a venture linking
Elkhart, Goshen, Middlebury and Shipshe-
wana with 26 miles of trail for biking and
Steuben County planners have been
working for a decade to join Angola and
Pokagon State Park with a multiuse
sidewalk. A path was complete in Pokagon
some years ago, using recycled windshield
glass and asphalt. The Angola Recreational
Trailway project is now substantially
complete, stretching from Commons Park
down Williams Street, past the YMCA of
Steuben County and north. Right of ways
and other details are still being worked out
to complete the Steuben Trails cooridor,
which has received more than $2 million
in state and federal grants.
The overall goal is to connect Ouabache
State Park near Bluffton to Pokagon. The
Pufferbelly Trail in Fort Wayne would be a
major link to the proposed 80 miles, which
would incorporate a well-established 2.8-
mile stretch between Waterloo and Auburn.
Biking, walking trails abound in northeastern Indiana
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 15
Newspaper in Education
Co-sponsored with Kendallville Kiwanis, City of Kendallville and Cole Center Family YMCA
SATURDAY, J ULY 14
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BY M ETRO CREATI VE CONNEC-
No one wants to think
about contracting a
disease or facing a life-
threatening illness like
cancer. But knowing
about risk factors and
getting educated about
signs and symptoms can
make a difference in early
detection and treatment.
With most cancers, the earlier
the diagnosis, the best chance for
Cervical cancer affects thousands
of women in North America. It begins
in the cells of the cervix, essentially
the gateway between the vagina and
the uterus in the female reproductive
system. Before cancer develops, the
Canadian Cancer Society says that
abnormal cells in the cervix will
develop. But there’s more to know. Here
are some facts about cervical
• Every 47 minutes,
another woman in the
United States is diagnosed
with cervical cancer.
• The disease is caused
by a sexually transmitted
virus called HPV.
• There are rarely any
symptoms of cervical cancer
early on that can be detected by
the average woman. That makes
routine examination and testing by a
• Cervical cancer is detected through a
PAP test, where cells from the cervix
are collected in the doctor’s office and
then examined in a lab.
• Most women diagnosed with cervical
cancer are under the age of 50.
• All women who have been
sexually active are at risk for
Cervical cancer facts
16 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
YOU LIVE YOU LIVE
COLE CENTER FAMILY YMCA
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Drinking hot tea holds health benefits
BY METRO CREATI VE CONNECTI ON
Hot tea may taste good and be soothing
on a cool day, but there are also many
medical benefits to this drink.
Tea is an ancient beverage that has been
enjoyed for centuries thanks to its healing
benefits. Here are just some of the many
ways sipping hot tea can be beneficial to you.
DECREASED RI SK OF HEART DI SEASE: A
study published in the journal Circulation
indicated that drinking more than two cups of
tea a day decreased the risk of death from a
heart attack by 44 percent. Even if you aren’t
having several cups a day, tea can provide
marked improvement in cardiovascular health
and reduction of fatal heart attacks.
REDUCTI ON I N BLOOD PRESSURE: Drinking
merely a half-cup of green or oolong tea may
reduce blood pressure by up to 50 percent,
say researchers. Because high blood pressure
could contribute to stroke, one can surmise
that drinking tea may have benefits in stroke
reduction as well.
ANTI SEPTI C PROPERTI ES: People who
rinse their mouth with tea or drink it
frequently may benefit from a reduction in
cavities or periodontal diseases. The
bioflavonoids in tea have antiseptic and
astringent properties. A tea gargle can help
prevent bad breath and kill germs in the
mouth that contribute to poor oral health,
according to the Hibiki-an brand of green
tea. Because many viruses, such as the flu
and cold, are airborne, drinking or gargling
with tea may also help fight cold and
flu.Lowers cancer risk: The polyphenols in
tea may be responsible for inhibiting factors
that promote cancer growth in the body,
according to some studies. In addition, the
antioxidants in tea can help improve overall
health. In one study, green tea was shown to
inhibit bladder cancer cell growth in the
laboratory. Some doctors surmise that
drinking tea can fend off certain gastroin-
NEUROLOGI CAL BENEFITS: Some research
suggests that tea is valuable in the fight
against neurological conditions such as
Parkinson’s disease and dementia.
Many of the benefits of tea are produced
through flavonoids — a natural class of
antioxidants that are found in many natural
plant-derived foods. According to medical
experts, antioxidants remove free radicals
from the body — molecules that form as
side products of damage done to the body by
pollution and the natural aging process. The
instability of free radicals causes them to
react negatively with cells in the body and
DNA. This may result in malfunctions and
mutations on a cellular level. These malfunc-
tions or mutations can increase risk of heart
disease and cancer.
What many people like about drinking tea
is that there are no apparent side effects.
Even if tea doesn’t produce all of the
benefits it promises, there is still the comfort
in knowing the beverage is not harmful,
either. In addition to its antioxidant proper-
ties, tea is a soothing drink that can calm a
sore throat, hydrate the body, relieve
symptoms of upper respiratory infections,
and warm a person up when there is a nip in
the air. Add a little honey — which has its
own nutritive value — and you may have a
potent remedy in a cup.
January 31, 2012 ©KPC Media Group Inc. • kpcnews.com Health & Wellness 17
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Men and women who have successfully
adopted healthy lifestyles know full well that
combining exercise with a healthy diet is the
key to getting and staying healthy. Simply
visiting the gym won’t work if it’s not
coupled with a healthy diet.
But many people incorrectly assume that
a healthy diet is one devoid of taste. That
simply isn’t true. In fact, a healthy diet does
not necessarily restrict foods, but how
frequently some of those riskier foods can be
The following are some of the steps men
and women can take to ensure their workouts
aren’t losing their effectiveness due to
unhealthy eating habits.
• Start the day off with a healthy
breakfast. Many foods make healthy
breakfast options, including fruit and whole-
grain cereals. Unfortunately, on-the-go men
and women often reach for what’s readily
available, and what’s readily available isn’t
necessarily healthy. Avoid breakfast
sandwiches that are high in fat and calories,
and avoid eating fried foods for breakfast.
• For those men and women who prefer
to work out first thing in the morning, keep
in mind it’s important to eat before working
out, even if those workouts are in the wee
hours of the morning. Working out on an
empty stomach can cause feelings of
lightheadedness. In addition, many people
are sluggish if they exercise on an empty
stomach, which can make workouts less
effective. If eating before a morning workout
isn’t your thing, consider going with a small
snack before beginning your routine. If even
that is not ideal, then consider a snack before
bedtime. However, this option won’t
necessarily prove effective, as your body
might just consume all of the energy this
snack provides while you’re asleep.
• Reassess your snacking habits. If greasy
potato chips or sleep-inducing baked goods
like brownies are your idea of the perfect
snack, then it’s time to reassess your
snacking habits. Snacks should not induce
sleep, but provide a little extra energy and
reduce any hunger pangs. Fresh fruit, yogurt,
energy bars, and even whole-grain crackers
with a little peanut butter each make for a
healthy snack that won’t zap you of valuable
energy during the day.
• Let food help your muscles recover.
Some people feel they might negate the
positive effects of their workout if they eat
immediately after exercising. That’s not
necessarily true. In fact, foods that contain
protein and carbohydrates can actually help
your muscles recover after a workout. Yogurt
(Greek yogurt is packed with protein), fruit,
dried fruit and nuts make great post-workout
food options, and none will negate the effect
of that grueling workout you just finished. In
general, the longer you wait to eat after
exercising, the longer it will take your
muscles to recover.
• Stay hydrated. Water is an essential part
of a healthy diet, and it’s even more essential
before, during and after a workout. When
exercising, your body will lose a significant
amount of water, which can cause the body
to dehydrate. Drink water before and after
your workout, and don’t forget to focus on
staying hydrated during your workout as
Daily exercise is essential to long-term
health. But all those hours in the gym won’t
pay off if they’re not combined with healthy
Diet can supplement workout routine
18 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
Heart-healty recipes from American Heart Association
Cr ea m Cheese Phyl l o
Bi t es w i t h Pepper Jel l y
I NGREDI ENTS
1/ 4 cup all-fruit strawberry or apricot
2 t ablespoons minced red bell pepper
1 teaspoon grated peeled gingerroot or
1 teaspoon balsamic vinegar
1 or 2 dashes crushed red pepper flakes
1 1/ 2 ounces fat-free cream cheese,
2 t ablespoons fat-free sour cream
1/ 8 teaspoon salt
15 frozen mini phyllo shells, thawed
DI RECTI ONS
In a small saucepan, stir together the
fruit spread and bell pepper. Cook over
medium heat for several seconds so the
fruit spread slightly melts, stirring
frequently. Remove from the heat. Let cool
completely, about 15 minutes. Stir in the
gingerroot, vinegar, and red pepper flakes.
Meanwhile, in a small bowl, whisk
together the filling ingredients until
smooth. Cover with plastic wrap and
refrigerate until needed.
To assemble, spoon about 1/2 teaspoon
filling into each shell, gently spreading
over the bottom. Top each with about 1
teaspoon fruit spread mixture, gently
spreading over the filling. Cover with
plastic wrap and refrigerate until needed,
up to 4 hours.
COOK’ S TI P
You can make the cream cheese mixture
and the fruit spread mixture up to two days
in advance. Refrigerate them separately in
Sal mon and Cor n Chow der
I NGREDI ENTS
1 cup brown rice
8 cups fat-free, low-sodium chicken stock
1 t ablespoon ginger purée
2 t ablespoons olive oil
1 cup diced onion
1 cup diced carrots
1 cup diced celery
2 cloves garlic, chopped
1 teaspoon turmeric
1 teaspoon dried thyme
1 bay leaf
2 t ablespoons curry powder
1 teaspoon salt
2 t ablespoons sugar
3 cups (one pound) sweet corn (thawed, if
1/ 4 cup flour
1 pound salmon, cut into one-inch cubes
1/ 2 cup chopped cilantro
1/ 2 cup chopped scallions, green and
DI RECTI ONS
Place the rice, stock, and ginger purée
in a large saucepan and set over high heat.
Boil until the rice is cooked through, about
40 minutes. Remove from stove and set
In a large stockpot over medium-high
heat, bring the olive oil to the smoking
point. Add the onions, carrots, celery,
garlic, turmeric, thyme, bay leaf, curry,
salt, sugar, and corn to the pot and sauté
for 5 minutes. Stir in the flour to coat the
vegetables. Add the cooked rice and stock
to the soup and let it simmer for 5
minutes. Add the salmon and remove the
pot from the stove. Let the soup rest for 5-
10 minutes to cook the salmon through.
Stir in the chopped cilantro and serve
immediately. Garnish with chopped
scallions, if desired.
NOTE: Here’s a tasty way to get those
omega-3 fatty acids into your diet.
Tuna- Pa st a Casser ol e
I NGREDI ENTS
4 ounces dried whole-wheat rotini (about
1 1/ 2 cups)
1 16-ounce bag frozen mixed veget ables,
such as a carrot, broccoli, and cauliflower
2 5.5-ounce cans low-sodium chunk light
tuna, packed in water, flaked
1 10.75-ounce can low-fat condensed
cream of chicken soup (lowest sodium
1/ 2 cup chopped bottled roasted red bell
peppers, rinsed before chopping
1/ 2 cup fat-free half-and-half
1 teaspoon all-purpose seasoning blend
3/ 4 cup lightly crushed (about 1/ 4-inch
pieces) low-sodium whole-grain crackers
(about 34 squares)
1/ 4 cup shredded or grated Parmesan
DI RECTI ONS
Prepare the pasta using the package
directions, omitting the salt and oil. Drain
well in a colander. Transfer to a large
Meanwhile, preheat the oven to 350°F.
Lightly spray a 2-quart glass casserole dish
with cooking spray.
Stir the mixed vegetables, tuna, soup,
roasted peppers, half-and-half, and
seasoning blend into the pasta until
combined. Transfer to the casserole dish.
Sprinkle with the crackers and Parmesan.
Bake, uncovered, for 25 to 30 minutes,
or until the casserole is warmed through
and the topping is golden brown.
COOK’ S TI P
This casserole, brimming with veggies
and whole grains, is so tasty and easy to
put together that it’s likely to become a
With the variety of frozen mixed
vegetable blends available to choose from,
you can easily incorporate new tastes into
this casserole. You can also change the
flavor of the sauce by substituting low-fat
condensed cream of mushroom or celery
soup for the chicken soup, always
choosing the lowest-sodium product
Chi cken Pot Pi e
I NGREDI ENTS
Ingredients for the chicken
2 t ablespoons olive oil
6 cloves crushed garlic
1 t ablespoon picked thyme leaves or 1
1 t ablespoon chopped fresh oregano or 1
1 t ablespoon chopped fresh t arragon or 1
1 bay leaf
1 teaspoon turmeric
2 teaspoons salt-free all-purpose
1 teaspoon ground black pepper
1/ 2 teaspoon salt
2 cups frozen pearl onions, thawed
1 cup carrots, peeled and cut into 1-inch
1 cup celery, cut into 1-inch pieces
1 cup shiit ake mushrooms, sliced ½-inch
1 cup crimini or button mushrooms,
4 t ablespoons flour
1/ 4 cup Pernod (optional)
3 cups low-sodium chicken stock
1 pound skinless, boneless chicken breast,
cut into 2” cubes
1 cup frozen sweet peas, thawed
1/ 2 cup chopped parsley
For the crust
1 and 1/ 3 cups flour
1/ 2 teaspoon salt (optional)
1/ 2 cup trans fat free margarine spread
3 t ablespoons ice water
DI RECTI ONS
Prepare the chicken. In a large sauté
pan over medium-high heat, heat the olive
oil until hot. Stir in the garlic, thyme,
oregano, tarragon, bay leaf, turmeric, salt-
free all-purpose seasoning, pepper, salt and
sauté for one minute. Add the onions,
carrots, celery, and mushrooms and sauté
for two minutes. Stir in the flour and coat
the vegetables well. Add the Pernod, if
using, and chicken stock and stir to blend
well. Allow the mixture to come to a
simmer. Stir in the chicken and simmer for
five minutes. Stir in the peas and parsley.
Remove from heat and pour the mixture
into a 3-quart oval casserole. Cover loosely
with foil and set aside.
Preheat the oven to 375°F. Line a
rimmed baking sheet with foil and set
aside. To make the crust, place the flour
(and salt, if using) in a medium-sized bowl
and add the margarine spread, cut into
one-inch pieces. Cut the margarine spread
into the flour with a fork or pastry cutter
(this can all be done in a food processor)
until crumbly. Avoid over-working the
dough. Add the ice water and mix (pulse in
a food processor) until the dough just
comes together. Roll the dough between
two pieces of film wrap until it matches
the size of the casserole. (Hold the dish
above the dough to check for correct size.)
Peel off the top layer of wrap and bring
the casserole next to the dough. Lift the
dough by the bottom wrap and use it to
help invert the crust onto the casserole.
Trim the outside edges of the crust and
gently press the dough so that it fits
perfectly around the inside perimeter of
the casserole dough. Cut eight, evenly
spaced 1-inch vents in the dough as
demarcations of portions and to release
steam while baking. Place the casserole on
the foil-lined baking sheet and bake until
the crust is golden brown and the juices
are bubbling, about 45 minutes. Let the
casserole rest for 10 minutes before
serving. Serve the pie in a soup plate over
a small mound of Olive Oil Mashed
NOTE: This filling for the pie can be
made a day or so in advance. Feel free to
January 31, 2012 © KPC Media Group Inc. • kpcnews.com Health & Wellness 19
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put an egg wash (one egg whisked with a
tablespoon of water) on the finished pastry
before baking if you prefer a sheen on
This version of pot-pie is loaded with
vegetables, gets rid of the cream or milk
usually called for in other recipes, and the
crust is trans-fat-free.
Ber r y-Topped Puddi ng Pi e
I NGREDI ENTS
Canola or corn oil for pie pan
2 large egg whites
1/ 2 teaspoon vanilla extract
1/ 8 teaspoon cream of t art ar
1/ 8 teaspoon salt
1/ 2 cup sugar
3/ 4 cup walnuts or pecans, finely
1 small package fat-free, sugar-free
inst ant lemon or vanilla pudding mix,
prepared with 2 cups cold fat-free milk
12 ounces fresh berries or other fruit,
sliced if needed
1/ 2 cup fat-free frozen whipped topping,
DI RECTI ONS
Preheat the oven to 300°F. Pour a small
amount of oil onto a paper towel and
lightly wipe the bottom and side of an 8-
or 9-inch pie pan.
In a large mixing bowl, using an
electric mixer, beat the egg whites, vanilla,
cream of tartar, and salt on medium speed
until foamy. With the mixer still running,
gradually add the sugar in a slow, steady
stream, until stiff peaks form. (The peaks
shouldn’t fold over when the beater is
lifted.) Very gently fold in 1/2 cup of the
Using a flexible spatula or rubber
scraper, spread the meringue over the
bottom and up the side of the pie pan and
onto the lip of the pan, but not over the
edge of the pan. Sprinkle the bottom of
the pan with the remaining nuts.
Bake for 50 minutes, or until the
meringue is firm and lightly browned.
Transfer to a cooling rack and let cool
completely, at least 2 hours.
Using the package directions, prepare
the pudding. Spread over the cooled crust.
Arrange the fruit decoratively over the
pudding. Top with the whipped topping.
Pea r a nd Cher r y Cr umbl e
I NGREDI ENTS
For the fruit
Juice of one lemon
5-6 fresh pears, the riper the better
1 cup dried cherries
Zest of one lemon
1/ 2 cup pear juice (may substitute apple
2 t ablespoons honey
1 teaspoon almond extract
1 teaspoon vanilla extract
1/ 4 teaspoon ground cardamom
1/ 2 teaspoon ground cinnamon
1 t ablespoon flour
For the topping
1 cup vanilla granola
3 t ablespoons flour
1/ 2 cup brown sugar
1/ 4 cup sliced almonds
1/ 2 teaspoon ground cinnamon
1/ 4 teaspoon ground allspice
1/ 4 cup trans fat free margarine spread
DI RECTI ONS
Preheat the oven to 375°F. Lightly
spray a 9-inch baking dish with cooking
spray. Line a rimmed baking sheet with
aluminum foil and set aside. Fill a large
bowl halfway with cold water and the
juice of one lemon. Cut the stems off the
pears and peel them, placing each one in
the acidulated water as you do so. Then,
half, core and seed the pears and cut them
into inch-thick lengthwise slices or
chunks, returning each sliced pear to the
lemon water until the job is completed.
Drain the cut pears in a colander and
return them to the mixing bowl. Add the
cherries, lemon zest, pear or apple juice,
honey, flavorings, spices, and one
tablespoon of flour to the fruit and stir to
mix everything well. Let the fruit
macerate for 15 minutes; then place it in
the prepared baking dish.
Make the topping. Place the granola,
flour, brown sugar, almonds, and spices in
a large mixing bowl and toss them
together lightly. Add the margarine spread
and use your hands to work the spread
into the dry ingredients until blended but
crumbly. Spread the topping over the
pears. Place the dish on the foil-lined
baking sheet and bake the crumble for 30-
35 minutes, until the top is golden brown
and the juices are bubbling and translu-
cent. Serve warm.
NOTE: This is a good way to “sneak”
heart-healthy whole grains and nuts into
the diet via an irresistible dessert.
From Page 18
20 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
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BY M ETRO CREATI VE CONNECTI ON
As winter chugs on, people
often turn to hearty foods to fill
up and keep the body warm.
Too often, however, so-called
comfort foods tend to be big on
fat and calories as much as they
are big on flavor. With a few
small ingredient changes,
comfort foods can be both
delicious and healthy.
Just think of all those hearty
and filling foods you enjoy
when winter arrives. The stews,
casseroles, pastas, and soups
that make cold days bearable
are often not the healthiest
choices a person can make. The
average two-cup bowl of beef
chili, for example, comes in at
595 calories and 25.9 grams of
fat, according to Calorie King.
That’s before the addition of
sour cream, cheese or bread is
included. One entree of Lasagna
Classico from the popular chain
eatery Olive Garden weighs in
at 850 calories and 47 grams of
Unlike the salads and
sandwiches of warmer weather,
comfort foods tend to be built
on meats, cheeses and carbohy-
drate-rich ingredients. Indulging
too often can mean quick
weight gain and extra fat the
body simply does not need.
However, you do not have to
give up on your favorite comfort
foods; simply find ways to
make them healthier.
• Choose leaner meats.
Substitute lean cuts of meat or
alternatives to reduce the fat and
calories. For example, ground
turkey can be substituted for
ground beef in many cases.
• Reduce the cheese. Cut
down on the amount of cheese
in a recipe. In a dish like
lasagna, add vegetables to the
recipe to beef it up instead of
extra cheese. When using
cheese, opt for low- or no-fat
• Use stocks for flavor. Soup
stock can be used to flavor
everything from rice to mashed
potatoes, instead of relying on
butter or heavy gravies.
• Select whole-wheat breads.
A lot of extra calories are
consumed when loading up on
breads that are essentially
devoid of nutritional benefits.
When selecting breads and
doughs, go for whole-wheat
products that will offer more
• Opt for low-fat dairy. When
a recipe calls for cream or
whole milk, substitute skim
milk and see if you can notice
the difference. In many cases,
the change in flavor will be
• Stock up on nonstick
sprays. Lightly mist foods with
some non-stick spray instead of
coating pans and ingredients in
a lot of oil to cut down on
• Use vegetables and
legumes to make a meal more
hearty Stews, soups and other
comfort foods can be enhanced
with mushrooms, beans or other
filling items at a fraction of the
fat and calories of adding meats
• Bake or grill instead of fry.
Many popular comfort foods,
like fried chicken, can be made
healthier simply by changing
the cooking method. Make
popular recipes healthy by
baking them instead of frying
• Fill up first. If you want to
enjoy comfort foods as-is, fill
up first on salad or soup before
having a portion of the selected
comfort food. This way you’re
less likely to overeat on the
fattier dish but will still feel
• Use fruit in place of oil. In
cake mixes and other desserts,
applesauce or another pureed
fruit or vegetable can often
replace oil without drying out
the end product.
Comfort foods are common
when the mercury drops.
Making some easy changes to
some favorite recipes can mean
enjoying these hearty meals
without paying the price in extra
fat and more calories.
Strategies help make comfort foods healthier
BY M ETRO CREATI VE CONNECTI ON
Some people think they have to spend
hours at the gym sweating on the treadmill
or elliptical trainer in order to burn calories
and lose weight. As it turns out, the things
you do every single day could be burning
more calories than you realized. Some
discipline with your diet and certain
healthy habits can make the difference for
those attempting to lose weight.
Getting eight hours of sleep can burn
more than 300 calories for the average
person. But there’s a good chance you are
interested in what activities you can do
while awake to help burn calories.
Courtesy of Discovery Health and
Harvard Medical School, here are common
everyday activities and how many calories
can be burned depending on weight. These
figures are based on a person weighing
around 150 pounds and a duration of one
hour of activity.
SUPERM ARKET SHOPPI NG: Pushing a
wagon around the supermarket for an hour
can burn 240 calories or more. Up the ante
by bagging groceries yourself and packing
and unpacking them from the car.
RAKI NG LEAVES: If you spent time
manually raking leaves this past fall, you
were doing something good for your body.
In addition to working several muscle
groups, you may have spent 300 calories.
DUSTI NG: Spring cleaning is right
around the corner, and that can be good
news for your health. Dusting alone can
burn as much as 160 calories.
COOKI NG: Here’s a reason to get fired
up about cooking. Making a simple meal
can add up to 200 calories lost. Just don’t
sabotage those lost calories by cooking up
a fattening dinner.
M OVI NG: Packing and moving may
seem like a big task one rarely looks
forward to, but carrying boxes can burn
460 calories an hour. Packing, moving and
unpacking yourself may be the diet plan
you’ve been seeking.
PAI NTI NG: Perhaps you’ve been procras-
tinating on that house painting project.
Here’s inspiration to break out the rollers
and brushes. Spending an hour painting
can burn 350 calories. After several hours
applying a primer and then top coat, you
may find you painted yourself thinner.
COM M UNI TY SERVI CE: If you want to
help the environment and your health,
spending time picking up trash from a park
or seaside can shed some serious calories
— 450 an hour.
PLAYI NG WI TH KI DS: Engaging in some
fun family time can burn around 400
calories. Plus, it’s a great way for parents
and children to bond.
can burn calories
January 31, 2012 © KPC Media Group Inc. • kpcnews.com Health & Wellness 21
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Andrew C. Schmidt, D.D.S.
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BY M ETRO CREATI VE CONNECTI ON
At the dawn of a new calendar year,
many people decide it’s time to turn over a
new leaf and shed those extra pounds that
accumulated over the previous 12 months.
The resolve to lose weight is perhaps never
stronger than at the beginning of a calendar
year, when the holiday season has passed
but those added inches on the waistline
Though it’s noble to want to lose weight
and improve health, regardless of what
time of year it is, there are precautions men
and women should take before beginning a
new exercise regimen.
VI SI T YOUR PHYSI CI AN. It’s best to get a
full physical before beginning an exercise
regimen. A full physical can reveal if you
have any health problems that might limit
what you should and shouldn’t be doing at
the gym. If anything turns up, your
physician can develop a plan of attack for
you to address the issue. If nothing turns
up, then your doctor will probably give you
the green light to go forward with few, if
CONDUCT A SELF- ASSESSM ENT. Once
you’ve visited the doctor and received the
go-ahead to start working out, do an honest
self-assessment to see where you are in
terms of fitness. Walk a mile and time
yourself. Do as many push-ups and sit-ups
as possible, but be careful to stretch and
not push yourself. This self-assessment
should not be demanding. Instead, the goal
is to gauge where you are and how your
body feels when doing some simple
ESTABLI SH YOUR GOALS. The goal of
most people beginning a new exercise
regimen is to lose weight. However, there
are other incentives as well. For example,
some people might be starting to train for a
marathon or another sporting event.
Whatever the reason, know why you’re
getting started, as such goals can help you
monitor your progress as the year goes on.
START SLOWLY. Caution should reign
supreme when beginning an exercise
regimen. Diving into the deep end at the
onset increases the risk of injury, which
could limit activity for months to come.
First get your body acclimated to exercise,
then gradually challenge yourself as you
see fit. Leave time to recover. Though it
might feel rejuvenating to get back to
exercising, it’s important for everyone, but
especially those who are just starting, to
allow themselves some time to recover.
ALLOW YOUR M USCLES AND JOI NTS TO
RECOVER BETWEEN WORKOUT SESSI ONS.
Frequency of sessions can increase as your
body gets acclimated, but at first allow a
day or two between sessions so your body
LI STEN TO YOUR BODY. Exercising after a
long hiatus from routine exercise won’t be
easy, and your body is likely going to tell
you that through certain aches and pains, if
not nausea, dizziness or shortness of
breath. If any of these symptoms appear,
take a break. This could be your body
telling you that you’re asking too much and
you need to take your foot off the gas pedal
for a little while.
CONSI DER HI RI NG A PERSONAL TRAI NER.
Many people are overwhelmed when
entering a gym after a long time away. If
you find yourself intimidated or simply
don’t know where to begin, hire a personal
trainer. Many charge by-the-session, so you
can learn which machines to use and how
to use them after a session or two and then
continue working out on your own. If
joining a gym as a new member, the gym
might offer a couple of complementary
personal training sessions. If so, take full
advantage of this offer.
When beginning a new exercise
regimen, don’t forget to let caution reign
until your body has adjusted to this healthy
Beginning exercise regime right is important
22 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
Women’s Imaging Diagnostic Suite
For more information or to schedule an appointment, call 260.920.2513.
DeKalb Health 1316 East Seventh Street in Auburn | DeKalbHealth.com
The all-new, all-digital DeKalb Health Imaging
center is home to the beautiful Women’s Imaging
Diagnostic Suite. This state-of-the-art facility
gives women in our region access to world-class
technology in a welcoming, spa-like setting. When
it’s time for your next mammogram, ultrasound
or bone-density scan, let us pamper you with
personal care in a private, relaxing environment.
High Speed Bone Density (DEXA) Scanner
In addition to Diagnostic Suite services, DeKalb
Health ofers Large-opening MRI, X-Ray, EKG, CAT
Scan and Nuclear Medicine. All eligible modalities are
accredited by the American College of Radiology.
Get the VIP treatment
January 31, 2012 © KPC Media Group Inc. • kpcnews.com Health & Wellness 23
Secuiilies offeied lhiough LIL IinanciaI Menlei IINRA/SIIC
751 L. Noilh Slieel - KendaIIviIIe, IN 46755-1225
26O.347.459O fax - 26O.347.2265 ofhce
CLRTIIILD IINANCIAL ILANNLRS¯
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24 Health & Wellness kpcnews.com • ©KPC Media Group Inc. January 31, 2012
We’re stronger together.
Many leading doctors in Noble and LaGrange
counties are now part of Parkview Physicians
Group. This means that at every stage of your
family’s life, top quality healthcare is right here
— close to home.
Parkview Physicians Group
Primary Care Locations
Michael Engle, DO (260) 373-9590
Phillip Corbin, MD
Lisa Lane, MD
Mycal Mansﬁeld, MD
Gerald Warrener, MD
Jennifer Borden, MD (260) 562-1001
Lilly Bontrager, MD (260) 349-9166
Christopher Frazier, MD (260) 343-9666
Ron Sloan, MD (260) 347-0434
Lisa Booth, MD (260) 463-9360
Rhonda Sharp, MD (260) 463-4896
Lenora Hirschler, MD
John Smith, MD
Eric Borden, MD
(260) 768-7432 or (800)-850-2901
Sadaf Bangash, MD (260) 347-0977