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January/February 2018FREE

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Why we do what we do. Our goal is to connect Chippewa Valley consumers with alternative health and wellness resources and products that will help them lead healthier, happier lives. The idea of keeping it local and helping people discover how many incredible services and offerings our little backyard may offer has been a major driving force

in everything we do in the magazine. Second Opinion’s mission is to help educate and empower folks in the region to live healthier and more fulfilling lives.

HappyNew Year!

Contents

Think GreenOrganic Product Highlight 5What’s Your Pet’s Fitness Paw-proportionality? 7Feeling GoodHeart Disease and Vitamin K 8Tips to Keep a Weight Loss Resolution on Track 9Natural Preventions for Cold and Flu Season 10Nonjudgmental Mindfulness Practice in the New Year 11Camp for Kids with Asthma 12Foxes of Wisconsin 13Easiest Ways to Play with Your Babies and Toddlers to Promote Healthy Development 14 Live Your Best LifePerfection KILLS Your Progress: Why It’s Okay Not to Be Perfect 15Pole Dance Your Way to Fitness 18Giving Gala at The Lismore in February! 19Timing, Speed, and Balance 20Choose HEALTH This New Year 21Forms of Stress: How Does Your Body Handle Them? 22

Also Inside: February Fitness Frenzy!Page 16

Arwen Rasmussen, 715.831.0325 [email protected] www.secondopinionmagazine.com

Graphic Design: Brigit Olson

All articles are the sole property of the writers. Opinions expressed in Second Opinion are those of the writers or advertisers themselves, not the publication or its editors. Second Opinion is not liable for use of any artwork provided by advertisers. Please direct concerns to the advertisers. ©2006-2018


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Each year I make a few New Year’s resolutions, and perhaps like many of you, the one that usually tops the

list is to get outside and get moving more. I resolve to grab Quinn’s leash and hit the pavement “running,” and as an eighteen-month-old border collie, he’s eager and able to join me on my task. In a study published in June 2017 in the journal BMC Public Health, dog owners on average walked 22 minutes more per day compared to people who didn't own a dog. That’s great news for us humans, but is it equally good news for our four-legged best friends?

In general, whether we are two or four legged, we have to “move it or lose it,” and exercise is one of the best ways to keep our muscles, joints, and even brains healthy. However, with our canine companions, we have to take several things into consideration to ensure we are helping them put their best paw forward. Breed, age, weight, haircoat, past injury, and overall body conditioning has to be taken into account when we consider how much to exercise with our pets. Other considerations, such as the elements, also play a roll. For example, what’s the temperature outside? January in Wisconsin typically means sub-zero temperatures and wind-chills, so even if your dog is bred for Nordic climates, a coat and protective footwear is a must when going outside for any considerable period of time. Animals are susceptible to frostbite and other injury from the elements, so if you need an extra layer to be comfortable, so do they.

Maybe I’m a math geek, but have you ever considered the proportional difference between your stride length and that of your dog’s? If you take the average human’s in-seam of 30 inches and compare that to a dog who’s inside leg measurement may only be 10 inches, that’s a three-fold difference in strides! Add a few extra holiday pounds that resulted from Santa Paw’s stocking stuffer treat binge, and Fido may have to work much harder than you realize just to keep up with you on that walk. It’s best for us, and our dogs, if we gradually work into a more vigorous exercise regime, adding distance and speed as our cardiovascular conditioning improves. As you walk with your dog, paying attention to the effort and rate of their breathing can be a great indicator as to how hard their bodies are actually working on that walk.

Have you been noticing that your dog is lagging behind, breathing harder than before, or even demanding a rest by lying down on your walks? Are you hearing them shuffle across the floor, and you’re just attributing it to getting older? Happily, I can assure you that may not be the case! You’re beloved walking companion may be experiencing the slowdown of his nervous system that occurs when vertebral subluxation complexes (VSCs) accumulate, and regular chiropractic care may get you both back out fulfilling that exercise resolution!

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What’s Your Pet’s Fitness Paw-proportionality?By Margaret Meier Jones


The war against heart disease has largely dictated expert dietary advice over the last fifty years. Based on the

principle that our diet–saturated fat in particular–predisposes us to heart disease, well-meaning diet dictocrats took to modifying our meals in specific ways to prevent heart disease. It wasn’t particularly successful. We looked to cultures that have low rates of heart disease–French, Italian, Greek–and found them eating lots of saturated fat. We declared that a “paradox” and inferred that some secret ingredient, olive oil or red wine, is protecting them from the butter and egg yolks that must be killing us.

The French/Italian/Greek “paradox” isn’t a paradox at all. Turns out that many of those rich, fatty “sin” foods are abundant in vitamin K2, the only vitamin known to prevent and reverse atherosclerosis.

The popularity of vitamin D supplements might be compounding the heart disease problem. Vitamin D increases arterial calcification when we are deficient in vitamin K2. Vitamin D increases the absorption of calcium from the intestines, which is a good thing for bone health. But then vitamin K2 is critical to the next step, escorting calcium where it belongs – away from arteries into bones.

Vitamin K2 works by activating many proteins that move calcium around the body. Specifically, osteocalcin attracts calcium into bones and teeth. Another protein, MGP, sweeps calcium out of soft tissues like arteries and veins where the mineral is harmful. When vitamin K2 is lacking, the proteins that depend on it remain inactive. The “Calcium Paradox” then gradually rears its ugly head with an insidious decline in bone mineral density and hardening of the arteries. When K2 is plentiful, bones remain strong and arteries remain clear.

It is possible to lessen plaque burden by stimulating more MGP to actively sweep calcium away. Whether your cholesterol is high or low, what really matters is whether calcium-fueled plaque is building up in your arteries, leading to a potentially fatal blockage.

Vitamin K2 comes in two forms: • menaquinone-4 (often expressed as MK-4)• menaquinone-7 (often expressed as MK-7)

The studies showing effects on calcium deposits in the arteries were done with 45 mcg of MK-7. Dr. Cees Vermeer, one of the

world's top researchers in the field of vitamin K, recommends between 45 mcg and 185 mcg daily for adults.Always take the vitamin K supplement with fat since it is fat-soluble and won't be absorbed without it.

Vitamin K1 is most abundant in leafy greens, while vitamin K2 is most abundant in animal fats and fermented foods. The richest sources of vitamin K2 in modern diets are egg yolks and cheese, especially hard cheeses.

Two distinct forms of vitamin K – K1 and K2 – were discovered in the early 1930s as the factors responsible for helping the blood to coagulate – when you cut your finger, you want the blood at the site to coagulate or you would bleed to death. The letter K came from the German spelling of koagulation. But it wasn’t until 1997 that researchers reported that vitamin K2 was recognized as being less important for coagulation, and much more important for healthy calcium deposition in bones and prevention of calcification of arteries. In 2007, the final piece of the puzzle dropped into place: vitamin K2 deficiency is very widespread, and this is having a major impact on human health.1

Vitamin K2 appears to be much more effective at preventing pathological calcification than vitamin K1, and humans have a limited ability to convert K1 to K2.

Heidi Toy is a Nutritional Therapy Practitioner, and the owner of Heidi Toy Functional Medicine/Educated Nutrition, located in Eau Claire, WI. Her focus is helping people heal holistically, with an emphasis on autoimmune, digestive, weight, female hormone, and depression issues.

1Cranenburg EC, Schurgers LJ, Vermeer C. "Vitamin K: the coagulation vitamin that became omnipotent." Thomb Haemost 2007, 98(1):120-25.

Heart Disease and Vitamin K by Heidi Toy, NTP


feeling goodNUTRITION | HEALTH | ACTIVE KIDS

The start of a new year can be a great time to make positive changes in your life. According to Proactive Change

2016, more than 40 percent of Americans make New Year’s resolutions. The key is to be one of the 8 percent who achieve their resolution. Striving for healthier habits and weight loss are among the most common New Year’s resolutions. Here are some tips to help you stay on track with your healthier lifestyle resolution.

Set realistic goals and write them down: If you truly want

to do something, write it down. Mark your goals on a calendar or on a to-do list. Meet mini goals such as: week one, eat one more serving of vegetables

per day; week two, drink eight glasses of water per

day; week three, remove sugared drinks from diet; week

four, walk three days per week, etc. Do these and you are well on your way to a healthier lifestyle. It may also be helpful to set definite dates for long-term goals. Remember, it took more than a couple of weeks to gain weight, so it will take some time to lose it as well. It really is a lifestyle change.

Journal: Keep a detailed record of your weight loss, daily activity, dietary intake, and how you are feeling. You will be able to see what you are actually eating, and this may help you to figure out what your problem areas are. You may be surprised at how many calories you are consuming in a day. You should also be able to correlate how you are feeling with your diet and activity.

Remove temptations: Leave the temptations at the grocery store. It is much easier to give in if these foods are readily available. Allow yourself to give into cravings only when you are outside of your home and only in one serving portions.

Support system: Find a buddy that has some of the same goals as you do. You can share your ideas, plans, successes, and failures on a regular basis. It is also important to involve your family and friends so they can support you.

Photograph yourself: Pictures don’t lie. Take a photo of yourself every week and monitor your progress. The scale may not show that you have lost weight because of change in body composition, but you should be able to watch your progress through the pictures. You could also do body measurements or monitor your body composition over time.

Give yourself a break: Don’t beat yourself up if something doesn’t work. Figure out what you could do differently to get better results next time. The same things don’t work for everyone. If you have a bad meal or a bad week, make sure to stay positive and get back on track as soon as possible.

Keep your eyes on the prize with the ultimate prize being a better life and being healthier. Healthy people have more energy, more fun, and ultimately, more time.

Dr. Vande Zande is an internal medicine physician with Prevea Health in Eau Claire, Cornell, and Chippewa Falls. She provides routine care for adults including preventative medicine and diagnosis and treatment of conditions such as diabetes, high blood pressure, joint pain, heart disease, and depression. She is also the medical director for Prevea’s medically supervised weight loss program, Ideal Weigh. Visit prevea.com to learn more.

Tips to Keep a Weight Loss Resolution on Trackby Victoria Vande Zande, MD, Prevea Health Internal Medicine

A Weight Loss Program That Works For some, a more structured diet is necessary. For these people, Prevea Health offers Ideal Weigh. Ideal Weigh is a medically supervised weight loss program that uses Ideal Protein foods along with vegetables, protein, and supplements to achieve weight loss. With Ideal Weigh, carbohydrates are limited to push your body into ketosis. During ketosis your body burns fat first. Since you are eating more protein, your body doesn’t burn muscle. In fact, patients on Ideal Weigh have improved body composition (decreased fat and increased muscle) and lose inches. Additional benefits? Patients with diabetes and high blood pressure are often able to decrease the medications they are on, or discontinue them altogether. Patients who have difficulty with fertility due to polycystic ovary syndrome (PCOS) can have improved fertility. Patients with muscle and joint pain will often have improvement due to decreased inflammation when they decrease their simple carbohydrate intake. To learn more visit prevea.com/weightloss.


Natural Preventions for

Cold and Flu SeasonBy Nyssa Langlois, Writer & Copy Editor

for Farm Table Foundation

W inter in the Midwest is renowned for its intense cold; many stay cooped up indoors simply to avoid the icy

wind whipping across their faces. Unfortunately, perpetually staying inside, coupled with the many social gatherings taking place around the holidays, tends to lend itself to the spread of nasty colds and the flu. While many respond to these heinous illnesses by venturing to the nearest drugstore to cure their sickness, home remedies can be just as, if not more so, effective in combating colds and the flu. Nancy Graden, owner and operator of Red Clover Herbal Apothecary Farm in Amery, Wisconsin, has been practicing the art of sustainable, plant-based home remedies for several years, and has multiple recommendations for encouraging wellness this season.

First and foremost, hydration is crucial. With this in mind, you can add many natural ingredients to your beverages that will assist in preventing you from becoming sick. Graden’s best recommendation for preventing the flu would be to add elderberries, or elderberry syrup, into your diet. Elderberries have incredibly effective antiviral properties, and Graden uses elderberry concoctions as her natural alternative to a flu shot. Another preventative method, geared more toward colds, would be to drink a mix of hot water and echinacea (commonly known as coneflower) leaves; echinacea contains several elements that help more effectively stimulate the immune system, therefore enhancing your defenses against contracting a cold or flu.

While adding different plants to your drinks is an effective way to prevent the spread of sickness, it is also a good idea to add natural defenses to your food. Nancy highly recommends increasing your garlic consumption; garlic is incredibly helpful when fighting

off a cold or a cough due its possession of allicin–a powerful antioxidant. This bulb can easily be added to a variety of dishes and can be used to infuse different oils for more versatility when cooking. Graden recommends adding fresh garlic to meals, as the bulb will lose some of its antioxidant properties once cooked.

Ginger root also combats the common cold and typically helps reduce nausea, which frequently accompanies the flu. Like garlic, ginger can be added to many different recipes and infuse oils, but it can also be used to infuse honey, and it easily spices up different tea blends. Graden recommends a simple blend of honey, lemon, and ginger in hot water during the chilly months to prevent and remedy colds.

Despite our best efforts, sometimes our defensive preparation cannot thwart illness entirely. When illness hits, specifically colds, Graden recommends using eucalyptus essential oils in hot water to stimulate the clearing of sinus infections and to open airways. An additional healing method, particularly for sore throats, Graden recommends gargling with a combination of cayenne and salt water every hour, as the cayenne helps stimulate blood flow to clear infection faster.

For additional preventative and healing techniques through the use of natural products, Nancy Graden can be reached on her website: www.redcloverapothecary.com.

Nyssa Langlois studied at the University of Wisconsin–Eau Claire and worked as a program advisor for World Endeavors. Her current positions are copy editor, writer & server extraordinaire for Farm Table Foundation in Amery, Wisconsin.


Nonjudgmental Mindfulness Practice in the New YearBy Ann Brand, PhD

January is that time of year we embark on our radical plans for self-improvement. We look at ourselves with dismay,

berate ourselves for mistakes and poor choices made in the past year, and come up with a long list of the ways we are going to eat healthier, be more fit, get organized, and improve our flaws. We charge ahead with this ideal in mind, ready to take on the new year. And then by the end of January, we are right back where we started, failing to meet our lofty expectations and kicking our self for blowing our New Year’s resolutions once again. It is an all-too-familiar cycle. Mindfulness practice is one way to interrupt this painful cycle. Mindful awareness can support us in making wise, healthy changes that we can sustain throughout the new year.

Change begins with awareness. We must first pay attention to our present experience, so we can see clearly what needs to change. That means seeing our experience as it is right now, not how we would like it to be. It is difficult to look at the unskillful patterns getting the way of well-being. We might see the ways we are not taking care of ourselves and the well-worn patterns behind our unhealthy habits. Perhaps we drink too much when we are anxious, or eat when we are lonely, or consistently put others’ needs before our own, leading to emotional burnout and poor health. Mindfulness practice supports us in staying present to our experience without judgment. We can see our unskillful patterns with kindness and gentleness instead of the harsh critic of self-improvement. With this clarity, we can make wiser changes that will support us in meeting our goals in sustainable ways.

Change is difficult. Our habits and patterns are engrained, and we are likely to slip up along the way. Maybe we are seeing our goals for the new year as a way of punishing ourselves for past failings. When we make a mistake in meeting those goals, it reinforces this self-punishment, sabotaging our efforts. “See,” our inner critic says, “you will never stop smoking, lose weight, run that marathon,” and then we give up. Mindfulness practice cultivates the awareness needed to keep us out of our judging, reactive mind, allowing us to stay present to our experience with kindness. We can then make a wiser choice to move forward in the face of an obstacle. Maybe the initial goal we set was too big to start with, and instead of giving up, we can see clearly how to readjust to support our long-term well-being. Mindfulness practice fosters the willpower we need to compassionately begin again when we make a mistake.

Maybe your first intention for the new year is to cultivate nonjudgmental present moment awareness through the practice of mindfulness. Try reading a book like Real Happiness by Sharon Salzburg or take a mindfulness class, all in support of changes that lead to sustainable, healthy habits for the year ahead.

Ann Brand, PhD, is a mindfulness meditation teacher and lecturer at UW–Stout in the School of Education. She teaches mindfulness classes in Eau Claire at The Center and can be reached at [email protected].

heidi toyFUNCTIONAL MEDICINE

Autoimmune Disorders | Weight Gain/LossDepression | Fatigue | Acne | Rashes | Anxiety

Digestive Issues | Sleep DisturbancesHormone Imbalance Issues

Heidi Toy, NTPFunctional Medicine & Educated Nutrition

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TRANSFORMATION

"Mindfulness practice cultivates the awareness needed to keep us out of our judging, reactive mind, allowing us to stay present to our experience with kindness."


I was one—a kid with asthma. I know what it feels like to be short of breath! I was a sick, asthmatic kid that wasn’t able to exercise much. I missed out on a lot of fun activities with family and friends because my asthma would flare up when I got excited. So, vacations, holidays, stress at school, or even catching a cold could lay me low for weeks. I always wondered, “Why me?” “What did I do to deserve this?” I felt something was wrong with me, that I was weak and everyone was better than me. My parents tried to help and overprotected me most of the time, saying, “You shouldn’t go outside, Carol, it’s too cold.” I missed out on a lot of living. As a child, I felt that my asthma controlled me. In my teenage years, I finally started taking control of my asthma. I paid more attention to my breathing, and with avoidance of my triggers, life got a little easier.

I wish someone had told me when I was young that I would live through this. At twenty-five I realized I wasn’t going to die from my asthma and decided I better figure out what I wanted to do with my life. I learned more about my lungs, became a respiratory therapist, and worked with both kids and adults for the last forty-one years. While I never outgrew my asthma, I did learn to live and even thrive with my limitations.

My dream is to help kids (and parents) with asthma learn to live and cope better with the symptoms of asthma and grow to be strong, independent adults. Kamp KiWA (Kids

With Asthma) is a half-day camp for elementary-age children (about eight to eleven years old), who are newly diagnosed with asthma or are struggling with symptoms. The program will include tips I have personally learned over the years plus the National Asthma Guidelines and current medication, nutrition, and coping strategies. Additionally, alternative healing practices such as qigong and meditation will be included in this interactive, hands-on learning event. I look forward to helping every child breathe better.

There is only room for twelve students, so call Carol soon at 715-852-0303 to reserve your spot.

Kamp KiWA: March 24, 2018 $150 per child (parent is encouraged to attend)9:00 am to 2:00 pm (includes lunch and snacks)

Healing Choices Oasis, 2711 Pleasant St. Eau Claire, WI

As a licensed massage therapist focused on energy healing, and a registered respiratory therapist, Carol combines the best of Eastern and Western medicine. She opened her massage practice in 2001 offering AMMA Therapy (based in traditional Chinese medicine). Since then she has offered tai chi, qigong, and meditation. Her new adventures include FIT2Breathe! and Kamp KiWA. After forty-one years in the healthcare industry serving those struggling to breathe, she is passionate about offering programs that help children or adults in our community with COPD, emphysema, chronic bronchitis, and asthma.

Camp for Kids with Asthma By Carol Rudd


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Foxes of Wisconsinby Jim Schwiebert, BCR Naturalist Wisconsin is home to two members of the fox family: the red fox and the gray fox. Both types of foxes are about the same size. Gray fox average 10 pounds and are between 32 and 45 inches long. The gray fox is a mix of gray, red, white, and black fur. The hairs along the middle of the back and tail are tipped in black. Sometimes if a gray has a lot of red fur it can be mistaken for a red fox. But, gray fox never have black feet like red fox do, and they also have a black tip to the tail instead a white tip like the red fox.

Gray foxes are not usually seen as often as red fox. Gray fox live in older, thick-forested areas, often near streams and rivers. Red fox are more often found on edges of fields, where they are more visible. Gray fox are more nocturnal (active at night) than red fox. Gray fox make dens from a hollowed tree, rock crevice, or brush pile. They eat a variety of foods including rabbits, mice, vole, chipmunk, eggs, insects, and fruit.

Gray fox are the only fox that can climb trees. They have semi-retractable claws, which means that they can pull their claws partway in somewhat like a cat. The gray fox climb trees to get away from predators like coyotes, to look for food, and sometimes to sleep. Gray fox are also good swimmers.

Gray fox usually have four to five pups that are born in the den in late March or April. The pups are blind at birth and have brown fur. Both mom and dad help with raising the pups.

If you are snowshoeing or cross country skiing in the woods this winter, you may be lucky enough to see one of our state’s two members of the fox family, or some of their tracks.

Photo by Ruth Forsgren Gray fox kits at den near youth camp driveway


Easiest Ways to Play with Your Babies and Toddlers to Promote Healthy Development

From Ms Barb and Ms Vanessa at the Lily Pad Lab

1 Blocks• Stack them and knock them down (cause/

effect). • Line them up and make a train (counting, pre-

reading if you line up left to right, fine-motor, language "choo-choo").

• Sort them by color or size (math readiness). • Drop them into a bucket (cause/effect, fine-

motor, object permanence by looking for the missing blocks).

• Bang them together and its imitation, which is needed to develop language for babies.

2 Teach your child easy baby signs to reduce frustration. Remember communication is the key, not exact pronunciations at this stage. Kids need a way to say what they need/want, and sign language gets the job done. Try "more, all-done, eat, drink, want, and help." After that, try adding some animal signs or ones more relevant to your family.

3 Sing songs! 4 Read books!5 Talk about the sounds things make, like

animal noises or cars/trucks for example (language development).

6 Let kids empty the "plastic container drawers" and then show them how to put it all back in. Much of early childhood is spent taking things out and putting them back in again. Play with boxes and other containers.

7 Roll kids in a blanket (leave head out) and pretend they are a taco. Add lots of "toppings" by gently or firmly patting them. Talkers can say what they want added, and non-talkers just love to be looked at and talked to. A gentle tickle is fun too. Kids love this game and enjoy the silliness of it. Parents can also have a turn being the "taco."

8 Try at least 5 or 10 minutes a day to talk less and give more eye contact to your child. Let the child lead the activity while the parent engages with their presence. Put the phone away and follow your child's lead. Even if you are quiet the entire 10 minutes and only smile and look into your child's eyes, you will be amazed at what you find. This activity fills their need to be loved

and noticed and cherished.

9 Kids also love to dress up and do pretend play. Even if you don't have costumes, pretending to be dogs or cars or monsters can be very entertaining for kids (language development and social/emotional health).

10 String beads (or pasta with wide holes, or cheerios).

Play with glue, markers, washable paint, sand, and crayons.

11 Make playdough and play! Those activities are good for fine-motor skills like eye-hand coordination and also language development.


MIND | BODY | SPIRIT live your best lifePerfection KILLS Your Progress: Why It’s Okay Not to Be Perfect by Jeremy Huisheere, FitElite

Have you ever set a goal and the longer you thought about it, the more unattainable it became? I think it is safe to

say that everyone has been in this predicament. In the fitness and wellness realm, these goals are usually connected to the chase of weight loss or an improved physique. It can be daunting when setting a long-term goal because there are so many opportunities for you to fall off track.

Let’s paint the picture of a 2018 New Year’s Resolution. You are ready to make a life change and start the journey of getting in better shape. You sit down and set a goal of losing 25 pounds. To do this, you decide you are going to quit drinking soda, stop eating added sugars, fried foods, and ice cream, cut down on carbs, increase your vegetables, start drinking more water, sleep better, and start going to the gym six days a week. The list could go on and on.

What are the chances that you are going to eat perfectly, sleep perfectly, and have a perfect gym routine every single day this year? I’ll tell you—ZERO and that is okay! Refocus yourself to nail one thing at a time.

When setting your fitness or wellness goal (or any goal for that matter), don’t dwell on perfection. If you do, you will always fail. Rather, focus on progress. At the end of your day, look yourself in the mirror and ask this one simple question, “Am I making progress?” This gives you so many opportunities to succeed. If

what you are doing this week is getting you closer to your end goal, that is progress!

Will your progress come to a screeching halt if you have an off day and your nutrition is less

than ideal? Absolutely not! Did going to the gym on that same day, when in the

past you would have stayed home, mean you are progressing toward your end goal? Absolutely!

There is no room in the chase of progress for the crippling stress of perfection. Don’t worry about being perfect,

and know that every decision is an opportunity leading you one step closer to your end goal.

If you can retrain your brain into the positive thinking of progress, you will no longer have to spend your time worrying about the imperfections that are found in everyday life situations. Treating each individual decision each day as a stepping stone in the right direction will lead to many small “wins” or “successes.” These incremental “wins” will culminate into one massive achievement—reaching your ultimate goal.

The most difficult thing about progress is that it sometimes happens at a snail's pace. Patience is not something that comes easy for most, but those who are willing to stick it out are the ones who tend to see the greatest successes.

Be patient with your progress, be patient with yourself, and remember, perfection is not the answer. Rather ask, “Am I Making Progress?”


Every winter we love to bundle up, all warm and cozy, and hibernate. But as January gives way to February, the holiday cookie platters grow stale and cabin fever starts

to set in, and many of us feel the need to get moving. This year, Second Opinion magazine is here to help.

On February 5-17, we are hosting the firstFebruary Fitness Frenzy!

These local health and fitness related businesses are hosting the FREE EVENTS

listed below - a chance to come out of hibernation and get motivated!

5:30 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE5:30 pm IGNITE Class ........ IGNITE5:30 pm Beginners Yoga .... Yoga Center6:10 pm Abs on Fire .......... Dragonfly6:45 pm Country Kick ........ Dragonfly7:35 pm Booty Beats ......... DragonflyAll classes at the EC YMCA are free all day today.

7:00 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE8:30 am Fast Fit ................. Dragonfly9:00 am IGNITE Class ........ IGNITE1:00 pm Loving Kindness Yoga ... Yoga Center5:30 pm Fast Fit ................. Dragonfly5:30 pm Yoga for Skiers ..... Yoga Center5:30 pm Turbo Kick ........... Dragonfly6:30 pm AMPD .................. Dragonfly7:00 pm IGNITE Class ........ IGNITE

5:30 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE12:00 pm Adaptive Yoga ...... Yoga Center5:30 pm Beg Bellydancing .... Dragonfly5:30 pm IGNITE Class ........ IGNITE

5:30 am IGNITE Class... IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE5:30 pm IGNITE Class ........ IGNITE5:30 pm Beginners Yoga .... Yoga Center5:30 pm HIIT, Zumba, Yoga .. YMCA5:30 pm Cycling, TRX, Chair Yoga ........... YMCA 6:10 pm Abs on Fire .......... Dragonfly6:45 pm Country Kick ........ Dragonfly7:35 pm Booty Beats ......... Dragonfly

7:00 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE8:30 am Fast Fit ................. Dragonfly9:00 am Turbo Kick ........... Dragonfly9:00 am IGNITE Class ........ IGNITE5:30 pm Fast Fit ................. Dragonfly6:30 pm AMPD .................. Dragonfly7:00 pm IGNITE Class ........ IGNITE

5:30 am IGNITE Class... IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE9:00 am Explorations in Yoga (Intermediate-Advanced) .... Yoga Center2:00 pm Yoga for people w/Parkinson’s ...... Yoga Center3:00 pm Fast Fit ................. Dragonfly 5:00 pm Fast Fit ................. Dragonfly5:30 pm IGNITE Class ........ IGNITE5:30 pm Beg Bellydancing ... Dragonfly

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7

14

monday tuesday wednesday

Come 10 minutes early to sign any necessary waivers and


Sign up on our website to get email alerts about free classes from

these great sponsors, and more!

www.fitnessfrenzy.fit

February 5-17no classes on sundays

7:00 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE8:00 am Fast Fit ................. Dragonfly8:30 am Fast Fit ................. Dragonfly9:00 am IGNITE Class ........ IGNITE10:15 am Yoga .................... Dragonfly5:15 pm New to Mat Pilates ... Yoga Center6:00 pm Turbo Kick ........... Dragonfly6:45 pm Piyo ..................... Dragonfly7:00 pm IGNITE Class ........ IGNITE

5:30 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE4:30 pm D-45 .................... Dragonfly5:30 pm IGNITE Class ........ IGNITE5:30 pm Insanity ................ Dragonfly

7:00 am CrossFit ............... FitELITE8:30 am IGNITE Class ........ IGNITE10:00 am Jazz 7+ ................ En Avant10:00 am PreBallet 2-4 ........ En Avant11:00 am Ballet age 4-6 ...... En Avant11:00 am Hip Hop 7+ .......... En Avant

7:00 am IGNITE Class .. IGNITE7:00 am CrossFit ............... FitELITE8:00 am Fast Fit ................. Dragonfly8:30 am Fast Fit ................. Dragonfly9:00 am IGNITE Class ........ IGNITE10:15 am Yoga .................... Dragonfly5:15 pm New to Mat Pilates ... Yoga Center5:30 pm Intermediate Yoga ... Yoga Center6:00 pm Turbo Kick ........... Dragonfly6:45 pm Piyo ..................... Dragonfly7:00 pm IGNITE Class ........ IGNITE

5:30 am IGNITE Class ........ IGNITE7:00 am CrossFit ............... FitELITE9:00 am IGNITE Class ........ IGNITE4:30 pm D-45 .................... Dragonfly5:30 pm Insanity ................ Dragonfly5:30 pm Fast Fit ................. Dragonfly5:30 pm IGNITE Class ........ IGNITE

7:00 am CrossFit ............... FitELITE8:30 am IGNITE Class ........ IGNITE10:00 am Jazz 7+ ................ En Avant10:00 am PreBallet 2-4 ........ En Avant11:00 am Hip Hop 7+ .......... En Avant11:00 am Ballet age 4-6 ...... En Avant

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thursday friday saturday

To get information on each of the free classes listed below, go to our website: fitnessfrenzy.fit. Go to each business's website for membership & enrollment information:FitELITE: fiteliteonline.comIGNITE: fiteliteonline.com/ignite/FE24: fiteliteonline.com/fe24/Dragonfly: dragonflydanceandwellness.comYMCA: eauclaireymca.org/group-fitness-classesEn Avant School of Dance: enavantdance.com

En Avant School of Dance

to familiarize yourself with the gym and instructors.


T ired of jogging and the same old exercise classes? Maybe it’s time to consider trying the new exercise trend of pole

dancing. In August, Dragonfly Dance and Wellness in Eau Claire began offering classes in pole dancing.

Most of the participants have been women, but a few men have also participated. Kerri Mae Kiernan, who is one of the facilitators of the classes, says there are both beginning pole classes and more advanced classes. “Many of our beginner series have really taken off! Most students benefit from enrolling in a series where they can build their foundational skills each week.” If you’ve never tried pole dancing before or have not been exercising regularly, don’t worry, you can still sign up. “You don’t have to be fit to start pole dancing; you can use it to get fit!” she notes.

Each pole dancing class involves a warm-up to get everyone’s muscles ready for peak poses in class. Upbeat music is used that is easy to dance and move to. Each teacher has their own style, and, Kerri Mae notes, “you will find yourself using muscles you never knew you had!” A combination of choreography, aerobic conditioning, and fun floorwork give you a full body workout. Class always ends with stretching and a cool down.

But why pole dancing when you consider all the other exercise choices? Kerri Mae explains:

“Pole fitness is a fun and challenging workout that builds total body strength, and while it may at first be challenging, it is empowering to find yourself growing your skills (and biceps!) as you stick with it. Many women find pole fitness to be very enjoyable for self-expression and for building confidence.”

Jene Luciani, in her article “8 Reasons You Need to Try Pole Fitness” says it’s an opportunity to role play as you exercise, and that attracts women who want something new for their

workouts. Another reason is the camaraderie involved. “Women who take the classes together create great friendships while bonding over the fun of pole dancing,” she says. Many who have done pole fitness find its rewards go beyond exercise benefits. “It builds confidence and improves body image and the ability to tackle other seemingly out of reach goals in life,” she says. “This confidence inevitably blends into other areas of your life, including relationships.”1

While the pole dancing classes are fitness classes, Kerrie Mae wants to stress that it is dancing and it’s fun! “Instead of gym shorts and t-shirts, most of the women wear pole dancing clothing. Many beginners do at first come in pants and a t-shirt but soon find out that actually having shorts is helpful as your skin helps you stick to the pole. You will find yourself learning fun and sexy dance moves to help you break a sweat. That's why pole fitness and dance is fun—because it makes you feel sexy too! Whether it’s just the dance moves or your cute, new little booty shorts. Sometimes we wear heels too! Now that's a real challenge!”

All the pole fitness instructors at Dragonfly Dance and Wellness have been trained and certified through the accredited XPERT Pole Fitness teacher training. These teachers are also experienced in many circus/flow arts such as hooping, lyra, silks, acro yoga, and fire spinning and have been performing for local events within the community for several years as troupe members of the Torch Sisters.

Follow Dragonfly Dance and Wellness on Facebook and like their pole fitness page "Dragonflyers" to find information about special events and new series starting every four or six weeks!

1Luciani, Jene. “8 Reasons You Need to Try Pole Fitness,” Shape. www.shape.com/fitness/workouts/8-reasons-you-need-try-pole-fitness.

Pole Dance Your Way to Fitnessby Kerri Mae Kiernan, Dragonfly Dance and Wellness


This February 16, 2018, the Giving Gala will take place at The Lismore Hotel. The goal of the Giving Gala is to provide the community with the opportunity to support three great local nonprofits at one fun event: Girls on the Run, Junior League of Eau Claire, and the Eau Claire YMCA, all dedicated to improving the lives of children in the Chippewa Valley. Proceeds from the event are shared equally between the three organizations toward providing more kids in the Valley with the opportunity to grow in a healthy and positive way.

The Giving Gala is a formal party featuring live music, dancing, silent auction, cocktails, and heavy hors d'oeurves, during which guests are encouraged to give to these local groups while they enjoy the gala. Guests can get gussied up, grab their partner or some friends, and enjoy a fancy night out at the beautiful Lismore Hotel ballroom. There will be a cocktail hour with live jazz from local artists Tim Sullivan and Josh Gallagher, dancing with a live local big band, a specially curated silent auction, and hopefully a beer/wine and chocolate tasting! There won't be a sit-down dinner, but there will be plenty of food and drink, so guests can plan to come hungry. There will

also be dance lessons with UWEC dance group, Two to Tango, before and during the event, so guests can try out their new moves on the dance floor.

Event planners include Ellie Siedow, program director at Girls on the Run, Suzie Slota of the Eau Claire YMCA, and Courtney Kanz of Junior League of Eau Claire.

To learn more about the Giving Gala go to www.facebook.com/GivingGala or call Ellie Siedow at 715-514-5075. Tickets will go on sale the first of the New Year. Check the Facebook page for where to buy! Ticket prices are $60/person, $100/pair, or a table of 8 for $420. This year, in an effort to include younger people in the event, there will be discounted tickets at $40 for Emerging Donors, ages 21–35. There will also be some early bird specials, so stay tuned.

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Timing, Speed, and Balance By Judy Soborowicz

T iming is everything, especially in sports. The brain controls all movement and coordination of body timing, such as

responding to the sudden change in walking and properly maintaining balance when stepping in a

hole, and for explosive movements required for competitive sports. The brain is responsible

for coordination, communicating with specialized nerve cells found in every joint

and ligament of the body, which allows for the coordinated response of muscles. These

specialized nerve cells are activated when the slightest movement occurs

within the joint, making the brain able to instantaneously respond with muscle

contraction and repositioning of joint position for stabilization in motion.

Functional MRI has shown that the brains of participants post-ACL repair during

bending and extending the knee respond differently, as compared to controls. Studies suggest that

due to loss of the specialized sensory receptors within the

knee, the brain shifts function to rely more on the visual centers

of the brain. Even with exercise and

m o v e m e n t , the brain d i s p l a y s

changes in response.

Aside from the input of the inner ear, communication between joint sensory receptors is the primary way we balance and respond in movement. Relying on visual motor response may be why performance can be so negatively affected.

Take for example, an ankle sprain, or when any joint and surrounding supportive tissue is injured. The motion of that joint is altered because of problems within the joint. During the healing time, the communication between the specialized nerve cells and brain are altered. Post-injury, the body may be able to regain use, but small issues within the joint may persist, decreasing the fast timing and responsiveness accompanying previously healthy movement. This means you may be able to perform, but may notice changes in your speed of responsiveness, balance, or persistent re-injury that negatively affects you overall.

A simple balance test, done in your home, can be a great way to determine how efficient your brain is at gathering information from the specialized nerve cells stimulated by joint position and inner ear. With a partner, in a safe place, attempt to balance on one foot. If you are able to balance with your eyes open, attempt the same with eyes closed. If you are unable to balance without using your eyes, you may be relying on your visual motor response. This may translate to slower performance as an athlete, chronic injuries, or the loss of ability to walk confidently in the dark or on irregular ground.

Optimizing the output from the sensory receptors throughout joints depends on stimulation, which occurs with healthy movement. Chiropractic adjustments address problem movement issues within the joints. Specific adjustments to restore healthy movement translate to big changes in performance. Nerve cells have a “use it or lose it” requirement. Increasing information relayed between the joint receptors and brain begins a process regaining response and performance. Restoring function to joint movement and sensory communication to the brain reduces the likelihood of injuries/re-injuries, and restores brain function to original design. The healthier the movement in the joint, the more

robust the signaling for better timing, response, and stabilization.

Judy Soborowicz, DC CCN obtained her chiropractic degree at Palmer College of Chiropractic. Dr Judy enjoys practicing chiropractic and nutrition at Active

Health in Eau Claire, alongside her husband Dr John.

chiropractic care


With every new year, we as adults find ourselves knee-deep in resolutions to make this year different than the last. As

with everything else, our kids are watching! Without knowing we often “gift” our kids with their lifestyle habits, both good and bad. Breaking a bad habit is much harder than making a good habit. This year resolve to instill healthy changes that will benefit the entire family (and if everyone is involved, success is more likely to last past January!)

● Treats are just that, a treat! Eating a sweet treat every day creates a habit of needing sugar to feel satisfied. Avoid buying highly processed cookies/cakes at the store/gas station and instead choose to make healthier versions of sweets at home. (Add the word “healthy” into your Pinterest search bar to eliminate temptations.) If you have always been a family that ends a meal with dessert, try to follow the meal with fruit instead!

● Water should be the drink of choice! It’s not sweet or carbonated, but water is what our body needs and craves in order to function optimally. You should be drinking half of your body weight in ounces every day (for example if you weigh 100, pounds you should drink 50 ounces of water every day). Think of it like this, if you aren’t drinking enough water you are essentially creating “jerky” out of your muscles. If you’ve ever tried to bend/twist/stretch jerky, you know that you don’t want to be on the receiving end of that yourself. Dehydrated muscles will also be more prone to injury and result in more pain. Nobody wants that! If cold/flu symptoms have caused dehydration, turn to coconut water for rehydration (it’s nature’s Gatorade!)

● We’ve all heard the phrase “an apple a day keeps the doctor away,” but did you know that a simple apple contains 10,000 ingredients?! None of these are in huge amounts but rather in small amounts that work synergistically together to provide us with the prevention we give it credit for. But don’t stop there! All fruits and vegetables have their own massive amount of nutrients just waiting to do amazing things within your body! Strive to “eat the rainbow” with a wide variety of colors of fruits and vegetables every day. For those of you who struggle to accomplish that (due to cost/time/effort/desire), Juice Plus+ can be a great way to bridge the gap between what you are eating and what your body needs! www.JuicePlus.com

● Get active together! Whether this involves a family gym membership or hiking through the woods on snowshoes, the important part is that you are moving! To motivate kids check out http://healthylivingrevolution.com/start-strong-kids-challenge/. This Strong Kids Challenge sticker sheets offer lots of ideas to help kids incorporate all of these healthy choices and keep track of their progress. There are also great ideas for healthy snacks, lunchbox planning, and a downloadable cookbook full of tasty recipes that the entire family will love.

Dr. Emily Smith is a pediatric chiropractic specialist but treats patients of all ages at her Menomonie and Eau Claire (Smith & Prissel Chiropractic) offices. She focuses on whole body wellness as it relates to health, including how important good nutrition is. She can be reached at [email protected] or 715-833-3505

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Forms of Stress: How Does Your Body Handle Them?By Dr. Emily Rowan Alsheskie, chiropractor, MY Life Health Center

What if I told you that stress wasn’t real? Sounds untrue, but when thinking about mental or emotional stress, it is really

how you perceive it. A farmer needs rain at certain times and sunshine at certain times. Sometimes when the farmer needs sunshine, it rains and when the farmer needs rain, the sun shines. Is rain a stressful event? Absolutely not! It’s all about how you perceive it. This idea of perception is the first essential of health that is taught in our practice, and it is one of three forms of stressors that occur to our bodies–emotional/mental stress.

Some mental stressors are out of our control, but there are ways to reduce our exposure to negativity by doing things like practicing forgiveness, using positive self-talk, and limiting our interactions with negative individuals.

The second major stressor may not be as obvious as the others, but it has a HUGE impact on the body’s ability to function properly. This is chemical stress. The most common form of chemical stress comes from our daily nutrition. This includes inflammatory products and foods like sugar, artificial sweeteners, food additives, preservatives and pesticides, as well as hydrogenated fats. The easiest way to avoid these harmful substances is to consume whole, fresh, organic foods and cut out processed and packaged foods. Shop the perimeter of the grocery store and not the aisles!

The last and typically most noticed form of stress is physical stress. Motor vehicle accidents, slips, falls, and sporting injuries are common forms of macrotrauma. Microtraumas that accumulate over time and contribute to physical stress include things like sitting at a desk for extended periods of time and bending the head forward to use gadgets like cell phones. These repetitive actions, that we were not designed to experience on a daily basis, cause structural changes to the spine and supporting musculature. These changes in our foundation impact our most important system, the nervous system. The nervous system is made up of the brain, spinal cord, and nerves that control all cells, tissues, and organs. When stress is constantly endured by the body–in all three forms: chemical, mental/emotional, and physical–the nervous system takes the hit and cannot control the body’s processes as it was intended to. This is why stress not only harms us in

the short term but can lead to chronic diseases like cancer, cardiovascular complications, and other debilitating diseases.

Chiropractic care may be most known for symptom relief related to the spine, but chiropractors are really nervous system doctors. The nervous system is addressed via the spine since the vertebral column is what surrounds and protects this very important system. When the structure of the spine is in its most stable form, stress and tension are relieved from the spinal cord and the nerves that control the system’s processes. This is why patients who practice

proper spinal hygiene with chiropractic adjustments and spinal therapies experience less sick days,

improved quality of sleep, reduced number of over the counter/prescription medications,

and less symptoms overall.

Stress is a normal part of life. I can’t take away your stressors like picking up your kids, making dinner, or walking your dog. But the big question here is, how well can your body handle stress?

As doctors of chiropractic, we first and foremost check for any nervous system

stressors and disruptors that can be causing an imbalance and inability to heal. From there

we make corrections (the adjustment) by using our hands, drop table, and adjusting tool to put the body in a

healing and less stressed state.

Physical, mental/emotional, and chemical stressors are a part of our day to day lives, but stress itself is not the problem. It’s how much stress we experience and how our bodies handle it. Taking care of yourself with adequate nutrition, exercise, mindset practices, and proper spinal alignment give you the best opportunity to prevent common lifestyle-induced illnesses and chronic pain. Whether you have aches and pains or not, get a nervous system evaluation to take a proactive and preventative approach to your health. Then incorporate the other tips included here to aid your body in healing!

Dr. Emily Rowan Alsheskie holds a doctorate in chiropractic with a special emphasis on prenatal and neonatal care. She is a recent graduate from Life University, a chiropractic college in Marietta, Georgia. Dr. Emily joined in practice with her mentor, Dr. Kevin Schultz, at MY Life Health Center in Lake Hallie this past fall. She is a mother to her two-year-old son, Rory, and is excited to raise him in the Chippewa Valley!

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Silver Fillings: Just ugly? Or harmful too?

This is a picture of a “Silver” or “Amalgam” filling. It is50-52% MERCURY! If the mercury in this filling were spilled in a school, it would be evacuated...

This is a picture of a “light cured” composite filling. They can last as long as or longer than mercury fillings with no danger of releasing harmful heavy metals.

As noted on Dr. Mercola, Dr. Oz, and 60 Minutes... Mercury fillings may have a significant negative impact on your health.

Nerve system out of tune?We can help!

Neck pain • Headaches/ migraineRotator cuff/frozen shoulderPinched nerve • SciaticWrist pain/ carpal tunnelFoot pain/plantar fasciitisHeel pain • Fatigue

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Cultivating a Mindful Life:

A S IX -WEEK COURSE IN MINDFULNESS PRACTICE

Wednesday evenings7-9 PMBeginning January 24• $150 if you sign up by Jan. 17 • $200 after Jan. 17

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or call (715) 723-9138 to attend a workshop.

UPCOMING WORKSHOPSJan. 15 | Feb. 12

5:30 p.m.Prevea Chippewa Falls Health Center2509 County Highway I, Suite 500

Chippewa Falls

january/february 2018 free - second opinion -...

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