healthy living - july 2015

THE NEWS SUN THE HERALDREPUBLICAN

The

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

Healthy

2 Healthy Living kpcnews.com • ©KPC Media Group Inc. July 18, 2015

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July 18, 2015 ©KPC Media Group Inc. • kpcnews.com Healthy Living 3

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WelcomeSummertime is meant for relaxa-

tion and vacations prior to the return of the hustle and bustle of school and other activities that bring us back indoors.

While the warm weather months might slow some of us down, there are many ways to keep active and stay in good shape. This section will help you with a few ideas on fun and less stressful ways of keeping fit even while taking time to go to county fairs where, if you try, you can find a healthy meal to enjoy.

On the cover, Kelly Bailey, left, and Zach Lear, instructor, take part in a SUP 101 Lakes challenge following a class on Crooked Lake. Bailey is the owner of SUP 101 Lakes, which provides stand up paddle boards for sale and rent, as well as a variety of exercise classes on the water. Cover photo by Kimberly Bailey, KB Photo

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

BY MIKE [email protected]

CROOKED LAKE — Kelly Bailey has been promoting the health of stand up paddle boards, or SUP, for years and especially since she started a business in Steuben County that features the boards.

But in the past couple years Bailey has taken what you can do on a board to the next level, offering yoga and fitness classes on SUP.

Baily is owner of SUP 101 Lakes, which is housed at Crooked Lake. There she operates classes, rents boards and has board sales.

Stand up paddleboards resemble long surf boards that a wider to accommodate paddling while standing. The exercise provides a low-impact, full-body workhout.

“Every year it picks up. It is the fastest

growing water sport in America. Right now, the Midwest is the fastest growing area,” Bailey said. “It’s not just gout out to paddle. It’s fitness, it’s yoga, it’s racing.”

Bailey would know. She has spent nine years in the sport, first in Florida where she was a racer. She returned home to Steuben County and started her business in 2012 with four boards to rent. She now has 10 rentals and a line of boards for sale.

But the growth has been in classes and sunset rides.

Lisa Cowen has been providing classes in yoga.

“The board becomes your yoga mat,” Bailey said.

And Zach Lear does fitness training.“His classes are more strength and

training,” she said.Many of the people who participate in the

classes bring their own boards.There typically are two classes a week to

SUP is a low-impact, full-body workout on the water

Zach Lear, an instructor with SUP 101 Lakes, strikes a warrior pose during a class recently on Crooked Lake.

KIMBERLY BAILEY

See SUP page 4

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From page 3

SUP

choose from, Bailey said. People can pay a fee per class or get a punch card to cover five classes.

Unlike other fitness or yoga classes, these are on the water.

“That’s the fun of it,” she said. “It’s a full body workout on the water. You’re using different muscles because you’re on the water. You have to maintain your balance, but people are going out to fall in the water,” she said.

The classes have become very popular. Last year, after they started taking off, often there was a waiting list to participate, particu-larly for those who needed to rent a board. Typical sessions cover 14 people.

On July 3, the observed July 4 holiday for business and government, there was a large group for classes.

“It’s been pretty popular. (July 3) probably because it was the holiday, we had back-to-back classes and we could have had a third,” Bailey said. People had to be turned away.

The classes are catching on. The Clear Lake Yacht Club is hoping to hos a private session. And if interest is great enough, they will be held at other lakes, too.

“As long as we have seven people and the instructor is available we’ll go to a different lake to do a classes,” Bailey said.

Most classes are held on Crooked Lake.Also, Bailey will take her boards on the

road to other surrounding lakes in counties contiguous to Steuben. She can carry up to 10 boards.

Each Thursday there’s a sunset SUP cruise, and this travels from lake to lake. The paddles typically start an hour before sunset and end with fun, challenge activities on the boards,

like trying to do hand or head stands.“It’s a full-body workout that focuses on

the core,” Bailey said.One important factor to keep in mind is

using the correct-sized board. If a board is too large or too small, the participant can’t properly operate the board and won’t get the full benefits of the paddle.

Plus there’s tecnhique and other factors

that lead to a successful, enjoyable paddle, Bailey said.

“If you’re doing it right, you’ll stay out there longer,” she said. “I definitely believe anybody can do it.”

She has worked with all ages, from children to a man aged 92.

Women work on a core exercise, ab crunches, in a SUP 101 Lakes class on Crooked Lake.

KIMBERLY BAILEY

Jodi Alwood of Fort Wayne does a modified sirsasana headstand during a SUP 101 Lakes yoga class recently on Crooked Lake.

KIMBERLY BAILEY

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BY STEVE [email protected]

With temptations such as corn dogs, elephant ears, pork tenderloins and fried anything and everything, walking around the county fair can be like running a gauntlet for your gut.

If you’re trying to mind your diet this summer, you’re probably not going to find a lightly-dressed salad stand or a fresh fruits and veggies cart at the local fair.

Eating healthy at city and town festivals, county fairs and the Indiana State Fair is difficult, but not impossible, local health official said.

Since fairs are notorious for having lots of unhealthy food that’s served in giant portions, your best bet is modera-tion, DeKalb County Purdue Extension health and human science educator Angela Nordmann said. But if you’re planning to eat a full meal at the fair, local non-profits and service groups might typically provide healthier fare than those deep-fried conces-sion stands, she said.

And although you’ll likely be doing a lot of walking at the fair, don’t expect to

burn off enough calories to make up for that funnel cake or big, greasy turkey leg. You’ll likely need hours of real exercise to burn off just one large fair meal, Parkview Health Clinical Dietitian Kathy Wehrle said.

Fairs are notorious for fried food and frying is one of the unhealthiest cooking methods because food is caked in heavy batter or breading, the oil its dropped in is likely filled with trans fats and the frying process melts out the nutrients that might have been in the food, Nordmann said. For example, a pickle or vegetable loses almost all of its nutritional value when it’s battered and deep fried, she said.

Portion sizes are also huge, which means you’re buying an unhealthy dish that is enough to share between two or three people, Wehrle said.

“Fair food and festival food is trying to be extreme and it’s almost gaining. It takes it from one extreme offering to the most absurd. If you ate that way and went day in and day out, it would create havoc with

Moderation key to eating healthy at local fairs and festivals

Stan Jacob drops meat on the grill for ribeye sandwiches featured at the Albion Lions Club stand during Chain O’ Lakes Festival in June. Grilled meat can be a healthier alternative than fried foods you typically find at fairs.

STEVE GARBACZ

See Eating Healthy page 6

TO LEARN MORE, V IS IT CAMERON MCH.COMOR CALL 260.667.5176


From page 5

EATING HEALTHY

your eating,” Wehrle said.The best way to save your waistline

during fair week is to make fair food a treat, not a core meal, Nordmann and Wehrle said.

Eat a solid, healthy lunch or dinner at home before going to the fairgrounds, Nordmann suggests. That way your stomach won’t be growling as much when you sniff those yummy fair foods and you’ll have an easier time resisting them, she said. You can also bring a snack with to munch on while walking around and staying hydrated with water can also help keep you full, Wehrle said.

Another easy way to resist the fair food temptation is to set a dollar limit. If you only slip a $10 bill in your wallet, that will cut the amount of food you can buy, she said.

If you want to satisfy that annual craving for an elephant ear or funnel cake, you can do that, Nordmann said. Just don’t also indulge in the corn dog, pork burger and sugary lemon shake-up.

But fairgoers can also seek out some healthier — although not necessarily healthy — specifically grilled foods. Hot

dogs, bratwursts, hamburgers or chicken sandwiches that are grilled instead of fry will typically be a little healthier, Wehrle said.

Offerings such as grilled kabobs, pulled pork or steak sandwiches (if not doused in cheese or greasy onions and peppers) can be better options, she said. If you want something sweet, a frozen banana is a healthier option than an elephant ear of sugary funnel cake, if available.

Thinking about the type of exercise you’d need to do to burn off fair food can also help you discourage yourself from chomping on some treats, Wehrle said. A deep-fried Snickers bar will have more than 400 calories and about 30 grams of fat, for example. To burn off those calories you would have to climb stairs for 85 minutes, row a boat for 60 minutes or do some intense dancing for 50 minutes.

Wehrle suggested another simple way to protect your tummy: Share.Take that elephant ear or fried food and split it among a couple people, so then everyone can enjoy something without taking the extreme gut punch of calories and fat.

“While we want people to enjoy fun and special food, the portion sizes of some of the food is so huge and the caloric density is so high, you just really have to be smart,” Wehrle said.

BY DENNIS [email protected]

As you age, it’s a good idea to downshift from high-impact exercise. All that grunting and sweating should give way to something that’s more in line with what your body needs now.

“Low impact exercise is a type of exercise most everyone can do,” said Ryan Ferguson, Cole Center Family YMCA health and wellness director. “It takes the impact off your joints, and allows for many of the same benefits as high intensity exercises without the risk of injury.”

Many gyms and even hospitals and medical centers offer low impact exercise classes, but staying fit doesn’t require a gym, membership fees, fitness equipment or expensive gym clothing. Low impact workouts can be done in the home.

Low impact exercise can be divided into four categories: endurance, strength, flexibility and balance. Incorporating all four into a routine helps reduce risk of injury and keeps you from getting bored. Instead of doing the same exercise all the

time, mix it up. Try combining endurance exercises like walking or swimming with exercises that focus on the other catego-ries. You can building strength through lightweight training or yoga, and yoga is a great way to improve flexibility and balance.

Walking is one of the best low impact exercises. It takes very little planning to get started, and it’s easy on the joints. You can do it late in life. The keys are the right pair of shoes, and some good stretching after you walk. While walking focus on posture. Keep the back straight and shoulders rolled back. Start with a short walk and increase by a few minutes each time until you are able to walk 30 to 60 minutes.

Swimming is a low impact exercise that improves endurance and flexibility. The water relieves stress on bones and joints, and conditions the whole body while moving through the water. It also carries a low risk of injury.

Cycling can be done on a stationary

As we age, exercise should be less rigorous

See Exercise page 7

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Back to what matters.

RehabHomeTO


From page 6

EXERCISE

bike or road bike. If an upright bike is too hard on the back, neck and shoulders, try an incumbent bike. It allows you to sit back with pedals and handlebars in front of you.

Gentle stretches improve flexibility and range of motion, and can be done anywhere. The National Institute on Aging recommends regular stretching slowly and never push to the point of pain. You just feel a gentle pull on your muscles. Take slow, deep breaths as you hold your stretch.

Using weights can be a low impact exercise. If eight causes pain, back off and try a lighter weight. Better to be cautious then to push too hard and risk injury. Thirty minutes a day every other day is a good routine.

The old adage “No pain, no gain” should be replaced by “No pain is good pain” when doing low impact exercises.

“Low impact exercises allow for your heart to elevate above normal resting heart rate. By exercising your heart, it will be become stronger and more efficient,” said Ferguson. With this efficiency comes lowering the resting heart rate, lowering blood pressure and blood glucose levels,

and less stress on the heart during daily activities.

The Cole Center Family YMCA in Kendallville offers a variety of low impact classes such as Silver Sneakers,

Yoga, Zumba Gold, Shallow Water Aerobics, Deep Water Aerobics, Combination Water Aerobics and Cycling.

Parkview Noble Health and Wellness

Center offers Tai Chi, Yoga, Energy Dance and Ageless Grace low impact classes, according to Kristen Ruble, Parkview Noble’s community health improvement manager.

Low impact exercise can mean walking on a treadmill or using an elliptical machine as shown here at the Cole Center Family YMCA in Kendallville.

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BY JACOB [email protected]

AUBURN — If you want to motivate your children to be more active, DeKalb County YMCA Wellness Coordinator Rachel Kerr says the key lies in one central rule.

“You gotta make it fun,” Kerr said. “That’s all there is to it.”

Discover what children like and what their passions are, Kerr said. It’s also important to educate your children on why staying active is important and how to get fit safely, she said.

Children will take things they learn now through to their adult lives, she said. Youth sports programs are great because they keep kids active and teach them about important values, such as teamwork.

Children are around electronics constantly, so Kerr said it’s important to unplug once in a while and go for a walk or play catch outside. The region has many lakes, trails and parks, so families can use those to their advantage, Kerr said. Since it’s garage sale season, now is the time to look for bikes, which can be found cheap this time of year, she said.

“Staying active as a family doesn’t have to cost you a lot of money,” Kerr said.

Family-friendly activities like those not only provide physical activity, but they also are opportunities to get quality family time, which Kerr says is just as important. County fairs and festivals are good places for that, too, and they provide an educational aspect, she said.

For those days when the family is stuck inside because of rain, have children help catch up on household chores, Kerr said. Family games, such as charades, get children moving, too. Laughing is important because it burns calories and reduces stress, Kerr said.

Wellness doesn’t stop at physical activity, though. Kerr recommends looking online for healthy cookbooks and having a creative cooking night.

“Find a way to interact with your family and create a healthy dish,” she said.

Kerr says getting creative and using your imagination is important, too. And remember the most important part: have fun.

“You’re creating memories,” Kerr said. “Don’t be afraid to be a kid yourself.”

Encourage your children to stay active

Marissa Cochran, left, and friend Mason Heeter share a laugh while enjoying a swim on Clear Lake last Saturday. They were all having fun while celebrating the 14th birthday of Nathan Cochran, in the background. All are from Galena, Ohio.

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healthy living - july 2015

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