Health & Fitness 2015

A Special Supplement to THE STANDARD NEWSPAPER

WAUKON, IA

2015Health WAUKON, IAHealthHealth

FitnessCommunity

&

Doctors will be providing dental services at

This is an opportunity for kids ages 4-18, who have not recently seen a dentist, to receive free dental work. The following procedures will be

available/provided at no charge:

Saturday, February 14

NO CHARGE!

Due to time and room constraints, we may have to limit the number of services per patient.

Exams, X-Rays, Fillings, Extractions & Sealants.

Where Health Changing Smiles Are Created!

Waukon Dental, Family Dentistry Associates of Monona & Dental Associates of Decorah

are hosting their 25th Annualand Dental Associates of

Prairie du Chienis hosting its 21st Annual

Waukon Dental18 1st Ave. NW, Waukon, IA

563-568-4528www.waukondental.com

Family DentistryAssociates of Monona

101 Franklin St., Monona, IA • 563-539-4651www.familydentistrymonona.com

Dental Associates

501 Sanford St., Decorah, IA • 563-382-2441www.dentalassociatesdecorah.com

of Decorah, P.C.

Dental Associatesof Prairie du Chien, P.C.

820 S. Marquette Rd., Prairie du Chien, WI • 608-326-6886www.dentalassociatespdc.com

HAVE A HEART DAY

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FitnessHealth& Wednesday, January 14, 2015

Type 2 diabetes is becoming more common but also more manageableby David M. Johnson

Diabetes: characterized by deficient insulin, excess sugar in the blood and urine…

This is the dictionary’s defi-nition of the disease diabetes. Most people, when confronted with the topic of diabetes, pic-ture an individual injecting him or herself with insulin and on a diet that is very restrictive. It is also typically viewed as “some-thing the other guy gets.”

When this writer was diag-nosed with Type 2 diabetes in October of 2014, it was some-thing of a shock. There were none of the symptoms other than some numbness in the toes that began last Christmas. Other family members who were older had similar symp-toms with the numbness, but that symptom for them was due to a neck injury or a variety of other reasons, and not attribut-ed to diabetes.

There was not the con-stant thirst, frequent urination, blurred vision, fatigue, cuts that never heal or are slow to heal and or nausea; symptoms that typically and traditionally indi-cate or forewarn of diabetes. My vision was checked last summer and the prescription

had not changed from the pre-vious eye exam. Blood tests for cholesterol and LDL, the bad cholesterol, came back with positive numbers coupled with good blood pressure results. There was a family history with a diagnosis of Type 2 diabetes in both my mother and my sis-ter. When researching possible reasons for numbness in the toes, 60 percent of the time di-abetes has nothing to do with tingling and numbness in the toes and or fingers.

Still, in September of this past year glucose and tri-glycerides fasting blood tests were taken and both came back high. There was a fol-low-up hemoglobin A1C blood test, which shows the average blood sugar for the past two to three months, and it also came back high confirming that there was the appearance of diabe-tes. What followed were visits with my doctor and conferences with local medical experts deal-ing with diabetes and diet.

Type 2 diabetes is a disease, not a disability, but it requires a lifestyle change.

There is an estimated 24 to 25 million Americans experi-encing the disease, including celebrities Tom Hanks and Dr.

Phil of television daytime talk show fame. Unlike Type 1 di-abetes, usually diagnosed in children and young adults and more typically known as juve-nile diabetes, people with Type 2 diabetes produce insulin. The problem is that their pancreas does not make enough or the body is not using the insulin well enough to be healthy. The numbness in the toes is a result of diabetes progressing to the point where there is nerve dam-age. Over time, if not treated, diabetes will progress to where it damages other organs of the body, resulting in damage to the eyesight and even heart at-tack and stroke.

WHAT CAUSES TYPE 2 DIABETES?

Type 1 diabetes is less com-mon but more understood, but when trying to pin down the causes of Type 2 diabetes, it is a little more difficult. Type 2 dia-betes runs in families, but how it’s inherited is not known.

Individuals being overweight or obese, experiencing a sed-entary lifestyle, having a poor diet, aging - usually individuals

DiabetesContinued on page 7

Jill Fleming, Dietitian, is standing, with Shelby Byrnes, Dietitian, seated at left and Teresa Myers, RN,

Diabetes Educator, seated at right.

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&One of the world’s oldest healing arts can help with modern day stressesby Kelli Boylenfreelance writer

It is almost instinctual that when something hurts you rub it. Mothers rub their children’s backs as they go to sleep. We hug each other to feel better.

Massage is one of the oldest healing arts according to the Associated Bodywork and Mas-sage Professionals (ABMP). Chinese records dating back 3,000 years document its use; the ancient Hindus, Persians and Egyptians applied forms of massage for many ailments; and Hippocrates wrote papers recommending the use of rub-bing and friction for joint and circulatory problems.

Today, the benefits of mas-sage are varied and far-reach-ing. As an accepted part of many physical rehabilitation programs, massage therapy has also proven beneficial for many chronic conditions, in-cluding low back pain, arthri-tis, bursitis, fatigue, high blood pressure, diabetes, immunity suppression, infertility, smok-ing cessation, depression, and more. And, as many millions will attest, massage also helps relieve the stress and tension of everyday living that can lead to disease and illness, accord-

ing to ABMP.Licensed Massage Thera-

pist Edna Wyninger, who prac-tices in Waukon, says one of the biggest impacts massage has on the life of her clients is the reduction of stress and the benefits that go along with that. “Stress is a huge part of many diseases, both physical and emotional, and I think massage can do a lot to relieve stress,” she says.

That stress reduction from regular massages has helped one of her clients reduce blood pressure medication (only to be done by consulting your phy-sician, of course), and anoth-er stop taking blood pressure medication altogether.

“You are not going to get that kind of benefit from a one-time visit,” she stresses. “Cases like this are about the cumulative effect of regular massage.”

Experts estimate that up-wards of 90% of disease is stress related, according to ABMP. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This can translate into:

• Decreased anxiety.• Enhanced sleep quality.• Greater energy.• Improved concentration.• Increased circulation.• Reduced fatigue.

Wyninger also does cra-niosacral work in addition to massage, and the combination of the two types of body work has led to success in clients with TMJ (temporal-mandibu-lar joint) disorder. Craniosacral therapy is a gentle, noninva-sive method of evaluating and enhancing the function of the craniosacral system. She re-calls her best example of a cli-ent helped by her techniques was someone that she was not even aware had TMJ disorder. “The client went to the dentist and he asked what she had been doing differently that she was able to open her mouth noticeably wider, and the client put it together that it had been the massage and craniosacral work that had helped.”

According to ABMP, the ben-efits of massage can include:

• Alleviate low-back pain and improve range of motion.

• Ease medication depen-dence.

• Enhance immunity by stim-ulating lymph flow - the body’s

natural defense system.• Exercise and stretch weak,

tight, or atrophied muscles.• Help athletes of any level

prepare for, and recover from, strenuous workouts.

• Improve the condition of the body’s largest organ - the skin.

• Increase joint flexibility.• Lessen depression and

anxiety.• Promote tissue regenera-

tion, reducing scar tissue and stretch marks.

• Pump oxygen and nutrients into tissues and vital organs, improving circulation.

• Reduce post-surgery adhe-sions and swelling.

• Reduce spasms and cramping.

• Relax and soften injured, tired and overused muscles.

• Release endorphins - ami-no acids that work as the body’s natural painkiller.

• Relieve migraine pain and in some cases prevent mi-graines.

In response to massage, spe-cific physiological and chemical changes cascade throughout the body, with profound effects. According to ABMP, research shows that with massage:

• Arthritis sufferers note few-er aches and less stiffness and pain.

• Asthmatic children show better pulmonary function and increased peak air flow.

• Burn injury patients report reduced pain, itching and anx-iety.

• High blood pressure pa-tients demonstrate lower dia-stolic blood pressure, anxiety and stress hormones.

• Premenstrual syndrome sufferers have decreased wa-

ter retention and cramping.• Preterm infants have im-

proved weight gain.Research continues to show

the enormous benefits of touch - which range from treating chronic diseases, neurological disorders and injuries, to alle-viating the tensions of modern lifestyles.

Licensed Massage Therapist Shannen Mezera, who practic-es in Waukon and McGregor, said she entered the field of massage after prenatal mas-sage helped her through her “awful pregnancies.” She was on bed rest for a while during each of her pregnancies, which brought with it a lot of physical and emotional stress. Monthly massages not only helped her with the stress, but also helped to relieve the bad sciatic pain she had as well as the leg cramps that came at night.

“I feel like it helped my body return ‘back to normal’ after-wards as well,” she said.

She also had massage of-fer her considerable relief for her own TMJ issues. Mezera has seen one of her massage clients have considerable im-provement right way when she was dealing with panic attacks, and another client is able to sleep better because mas-sage techniques lessened the spasms in his leg muscles.

“I have another client who was unable to do daily tasks because his right shoulder was hurting so bad. After one month of one massage per week he is now almost fully function-ing again and feels good,” she says.

To learn more, talk to a li-censed massage therapist in your area.

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We take great pride in creating a safe, clean and comfortable environment for our residents. Our monthly calendar is fi lled with a variety of opportunities planned by activity staff,

residents, family members and volunteers. All rooms are newly redecoratedand residents are encouraged to make them as personal as possible. Our resident council

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Thornton Manor Outpatient Therapy Clinic offers Physical, Occupational, and Speech Therapy services from Rehab Visions TM. Our new therapy clinic offers spacious treatment areas with therapy equipment and services as found in hospital therapy departments.

Enjoy the quality and convenience of therapy services without the travel time. Licensed staff will schedule appointments to meet your needs. Take advantage of this unique service offered in the

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Developing better exercise habitsTired of the exercise excus-

es? If the thought of fi tting ex-ercise into an already busy day is overwhelming, don’t despair. While it is recommended that you get at least 30 minutes of exercise most days of the week, you still get health bene-fi ts if you break it up throughout the day.

“There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you,”

explains Erica Krause-Wag-ner, FNP, nurse practitioner at the Gundersen Lansing Clinic. “Knowing what motivates you on a daily and weekly basis is key to staying active.”

Krause-Wagner has the fol-lowing recommendations to stay driven:

• Exercise at work or at home. Stand up and stretch once every hour. Get up and move during your breaks.

• When exercising, make sure you do it at a pace where

you can still talk, but push your-self enough to get your full benefi ts. Your pace may be too slow if you can still sing.

• Make an effort to walk more at work. Get up to talk to co-workers instead of calling them. Walk to the printer, park

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further away and take the stairs instead of the elevator.

• Keep a pair of athletic shoes in your car so you are ready when an opportunity to move comes along.

• Choose physical activities that fi t into your daily routine,

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• Choose activities you enjoy doing.

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&Seasonal RSV can be toughest on childrenThe virus perceived as a

common cold in adults can become a major cause of respiratory illness in young children. Respiratory syncytial virus (RSV) is a highly contagious virus that causes infection of the breathing passages and lungs.

“In adults and generally healthy children, RSV may only produce a stuffy or runny nose, sore throat, mild headache, cough, fever and a general feeling of being ill,” explains Jessica Everman, PA-C, a physician assistant at the Gundersen Waukon Clinic. “But in premature babies and younger children with diseases that affect the lungs, heart or immune system, RSV infections can lead to more serious illnesses such as bronchiolitis or pneumonia.”

RSV often occurs between late fall through early spring and can spread rapidly through schools and childcare centers. It can be spread when someone coughs or sneezes and can live on surfaces (such as countertops or doorknobs) and on hands and clothing, so it can easily spread when a person touches something contaminated.

“Frequent hand washing

is the key to preventing the spread of RSV,” says Everman. “Try washing your hands after having any contact with someone who has cold symptoms, and keep your school-age child with a cold away from younger siblings - particularly infants - until the symptoms pass.”

Most cases of RSV are mild and require no specific treatment from healthcare providers. Antibiotics aren’t used because RSV is a virus and antibiotics are only effective against bacteria. Medication may sometimes be given to help open airways. In infants and toddlers, an RSV infection can be more serious and may require hospitalization so that the baby can be watched closely.

At home, make sure your child gets plenty of rest and drinks plenty of fluids. If your child is too young to blow his or her own nose, use a nasal aspirator (or bulb syringe) to remove nasal fluids.

“If your child develops a high fever, thick nasal discharge, a worsening cough, loss of appetite or difficulty breathing, you should schedule an appointment with your primary care provider,” Everman

recommends. “Seek immediate medical help if you feel your child is having difficulty breathing or is breathing very rapidly or is lethargic.”

For more information, contact your primary care provider or call Gundersen Telephone Nurse Advisor at 608-775-4454 or 800-858-1050.

Wishing you a happy

& healthy new year!

For more information call (563) 568-2204

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FitnessHealth& Page 7Wednesday, January 14, 2015

&

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Farm, Home, Commercial, Life & Health

45 or older, are the leading can-didates diagnosed with diabe-tes. High blood pressure, high cholesterol and triglycerides numbers and pre-diabetes are also contributing factors.

This writer’s only symptom was the numbness in the toes; many times there are no symp-toms, which is why diabetes is called the “silent killer.” The good news is Type 2 diabetes does not demand the major lifestyle change where those affl icted are restricted to eating a very structured, “rabbit food” diet, and there isn’t the consid-erable worry that you cannot enjoy life as you have experi-enced in the past.

Although this writer stands six feet tall, weighing 225 pounds indicated an overweight problem, so an exercise pro-gram was implemented, which resulted in 20 pounds lost in two months with a goal to lose another 10. Watching carbohy-drate intake and having regular check-ups with the family phy-sician, along with daily testing of the blood sugar and taking a non-insulin medication, has contributed to a more desirable outcome.

Working an overnight work schedule has proven to be problematic, as this may be a contributing factor. Attention to

this issue was discussed with my supervisor, who has stated the willingness to adopt a more positive schedule. Overnight schedules at work or the de-mands of work and/or stress at home are being acknowledged as contributing factors for 37 percent of males diagnosed with Type 2 diabetes.

HELP IS OUT THEREAfter an assessment has

been made as to what may or did cause diabetes, there are available avenues to pursue to correct this problem so one may live with this disease.

In the local community, we are very fortunate to have very knowledgeable medical pro-fessionals who are willing to share their expertise and direct individuals with diabetes to a healthier lifestyle that is condu-cive to a more enjoyable day-to-day living experience. For myself and others, Veterans Memorial Hospital in Waukon offers diabetes classes. In my case, my “instructors” are Te-resa Myers, a registered nurse and certifi ed diabetes educator, and Shelby Byrnes, a regis-tered dietitian.

To become a certifi ed diabe-tes instructor, the person must have experience in the diabe-tes fi eld for a specifi ed amount

of time and pass a written na-tional examination to receive the necessary credentialing. Certifi ed educators for the di-abetes programs are typically dietitians, pharmacists and reg-istered nurses.

The diabetes program at Veterans Memorial Hospital is currently accredited by the American Association of Dia-betes Educators and through the State of Iowa. The diabetes program at Veterans Memorial Hospital has been certifi ed by the State of Iowa since 2002 and nationally certifi ed by the American Diabetes Association and/or American Association of Diabetes Educators since 2005. Not only do educators have the experience and pass the written examinations, but accreditation requires an ex-tensive initial application pro-cess and submission to the accreditation boards, plus an annual status report of program activities and goals.

When diagnosed with dia-betes, most people may have a trapped feeling that they will now have to give up their fa-vorite foods and/or beverages. There may be the belief that life as they have lived it is now re-stricted, while others may be in denial of their diagnosis. Both Myers and Byrnes have wit-

nessed the gauntlet of emotions and reactions by the numerous individuals that they interact with in their roles as diabetes educators. As Myers has ob-served, “Diabetes is a chronic, life-long disease where there is currently no cure for Type 2 diabetes, but it is a disease that can be well managed with lifestyle changes. Our goal is to teach people diagnosed with pre-diabetes or diabetes how to successfully manage their disease with lifestyle chang-es.” With this goal in mind, those individuals diagnosed with pre-diabetes and diabetes quickly learn that they can live a full and productive life, they just have to make some chang-es that require some discipline and common sense.

When enrolled in the diabe-tes education program at Vet-erans Memorial Hospital, one quickly realizes that they are not alone and there are many avenues to choose from to live that appropriate lifestyle to manage the diabetes disease. Myers and Byrnes have had to adjust their approach to each individual as there are “no two people alike,” so there are no two diabetes treatment plans alike. The treatment plans of-fered by the local diabetes

program are tailored to each individual and include food, ex-ercise and medications, if indi-cated.

In my case, fruits were rare-ly eaten other than an apple, orange and banana once in a while and consisted of a diet where very few raw vegetables were eaten other than those from the garden when in sea-son. You “learn” to eat and en-joy fruits and to include more vegetables into your eating regimen. The new diet was to count “carbs” (carbohydrates), which contribute to higher glu-cose numbers, but not in the fashion where you are calcu-lating multiple numbers which may exacerbate instead of sim-plifying the process.

15-CARB COUNT PROGRAMThe diabetes diet program

uses the 15-carb count pro-gram where each 15-carb count is considered as “1”. A slice of white bread is a 1, a serving (8 ozs.) of milk is a 1, and an ap-ple is considered a 1, as they each equal the 15 carbs total. So, if it is desired to eat up to a number “4” during a meal, for example, to understand how


DiabetesContinued from page 2 Certifi ed Organic: Non-GMO and so much more

FitnessHealth& Wednesday, January 14, 2015Page 6

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Certifi ed Organic: Non-GMO and so much moreThis article was submitted by

the Oneota Community Food Co-op in Decorah with reprint permission from StrongerTo-gether.coop.

When it comes to food la-bels, the USDA Certifi ed Or-ganic seal is the gold stan-dard and indicates so much more than just “pesticide-free food.” The label represents a sustainable, transparent and ecologically sound system of food production that not only produces abundant, nutritious, delicious food but also speaks to one of today’s hottest food topics: genetically modifi ed or-ganisms (GMOs). GMOs have never been allowed in organic production and remain exclud-ed from organic certifi cation to this day.

Most people interpret the USDA Organic seal as repre-senting what the food isn’t. Or-ganic food isn’t contaminated by toxic pesticides, antibiotics, added hormones, or synthetic fertilizers, and it isn’t irradiated or genetically modifi ed in a lab. Since all of these things are potentially present or true in conventionally farmed and pro-duced foods, the best way for concerned consumers to avoid them is to look for the USDA Organic seal. But the seal also represents a much broader set of positive goals for our food system, ones that protect the land and our right to know what is in our food.

Organic Agriculture is SustainableAt its best, organic produc-

tion uses sustainable practic-

es that once established are relatively self-perpetuating and long-term solutions. These practices include:

Building healthy soil, nat-urally. This is done through composting, green manure cover crops, crop rotation and other time-honored methods. Organic farmers have no need for synthetic fertilizers that can pollute our water supply.

Using biological methods to control pests. Pest manage-ment can be achieved by main-taining native plants as habitats for pollinators and benefi cial predatory insects that will prey on common pests.

Maintaining humane con-ditions for livestock. Plenty of fresh air and space to roam means animals are healthier and farmers don’t need to rely on daily doses of antibiotics to keep them well.

Organic Systems are TransparentToday, most food travels

many miles and changes hands multiple times before it reach-es our plate making it hard to know how it was produced. Not so for organic. Items that bear the USDA Organic seal have a fully transparent production and delivery record known as an “audit trail” that is annually documented, inspected and evaluated by third-party organ-

ic certifying agents. It’s their job to ensure organic producers adhere to the organic stan-dards developed and enforced by the U.S. National Organic Program.

What is more, many coun-tries participate in equivalency programs that harmonize or-ganic certifi cation requirements internationally. This means that for something imported to the United States to be la-beled as organic, it must have international documentation that its production adhered to the same standards or better than items bearing the USDA Organic seal. There are also international certifying agents that use the same criteria all over the world that meet or im-prove upon qualifying certifi ca-tion standards.

Organic is Non-GMOGMOs are plants or animals

created through the process of genetic engineering. Under the organic standards, genetic en-gineering is an excluded meth-od. Genetic engineering con-fl icts with the basic philosophy of organic farming which takes the approach of working with natural biological systems in order to produce healthy food.

Because GMO crops are prevalent in the United States food supply (173 million U.S.

acres in 2012), organic farm-ers must take extra steps to ensure their organic crops are not inadvertently contaminat-ed by GMOs. These efforts are verifi ed by their inspector each year. Methods used in-clude buying non-GMO seeds from reputable distributors and testing them before planting, timing their planting to prevent cross-pollination with neigh-boring GMO crops, preserving a “buffer zone” of uncultivat-ed land around the perimeter of the farm, and documented cleaning of farm equipment. The USDA conducts periodic residue testing to further verify organic food does not contain prohibited substances, includ-ing GMOs.

Certifi ed Organic, the Gold StandardRegardless of which USDA

certifi ed organic label (“100% organic,” “organic,” or “made with organic ingredients”) ap-pears on the product packag-ing, none of the ingredients inside are allowed to contain GMOs. On the other hand, food bearing only a non-GMO label or claim is not making any other assurances about how it was produced. Only certifi ed organic food that bears the USDA label is guaranteed to provide you with all the benefi ts discussed in this article. This is why the seal is known as the “gold standard” of food labels.

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Check out yoga at the Meehan Memorial Public Library in Lansingby Susan Cantine-Maxson

As New Year’s resolutions

fall by the wayside, one resolu-tion that should be kept is tak-ing care of yourself. This may be accomplished in several ways, but for some residents of the Lansing area, the library may hold the key. The Meehan Memorial Public Library, locat-ed on Main Street in Lansing, is the site for weekly yoga class for several individuals. The li-brary often allows non-profit groups to use the space during the normal open hours of op-eration for the library. The free yoga class currently meets Mondays at 9 a.m. and Fridays at 11 a.m.

Yoga is a series of move-ments and postures held for a specific length of time. It is a centuries-old practice that began in the Far East. Web MD.com sites numerous ben-efits to practicing yoga, such

as flexibility, strength and im-proved posture. Better breath-ing, lower blood pressure and improved relaxation are also benefits.

Remembering to breathe correctly while doing the move-ments and poses is central to yoga. There are many forms of yoga. Hot yoga is practiced in a very hot room. Some forms of yoga hold poses for a very long time. Individuals are encour-aged to find the yoga that best suits his/her needs. The Lan-sing group primarily consists of women over the age of 50, although some men have also attended.

BEGINNINGS

About two and a half years ago, Lansing resident Steph-anie Runkle had just received her certification as a licensed yoga instructor. She was look-ing for a group of people who would be willing to work with

her as she practiced her new skills. Several individuals be-gan coming to meetings she had scheduled. Unfortunately, Runkle’s schedule prohibited her from working with the group during the time they wanted to meet, so they began looking for other resources.

They tried working with a variety of taped DVDs on yoga and decided that the DVD that emphasized energy and stretching was the best fit for them. It was entitled “Jane Fon-da Prime Time: AM/PM Yoga for Beginners - build strength, improve flexibility and relax the body!” (copyright 2012 Fon-da, Inc.) The video offers five choices of 15-minute routines. Many of the original members of the class still participate.

BENEFITSMost of the group members

continue to come to the class because they feel practic-ing yoga is beneficial to their health. Several members have their own personal copies of the DVD so they can practice the techniques every day.

Ann Langford, one of the original members of the group, has practiced yoga for 15

years. She began practicing yoga when she lived in Chicago and has participated in many yoga retreats and even went on a week-long yoga cruise with her mother.

Although she stressed that it is best to practice yoga with an instructor who can help stu-dents achieve the correct pos-ture and movement, the mem-bers of the group help each other as they watch the vid-eo. Langford stated, “We like the video because there are several people showing modi-fied versions of movements. If someone can’t do the move the leader is doing, she can look at one of the other examples in the video and modify the move-ment to her needs.” Most of the movements are not on the floor so that is another benefit for those with limited mobility.

Katie Dodge Hansen, anoth-er original member, stated, “I find it very stress reducing. It is definitely a mind/body/soul connection. It is relaxing yet rejuvenating and energizing. I am always glad I came.” Oth-ers say that strengthening core abdominal muscles helps them with balance and posture.

Individuals who wish to join

the class should wear comfort-able clothes. There are some extra yoga mats available at the library, but if individuals have mats they should bring them.

OTHER OPPORTUNITIESIn addition to yoga, a balance

class also meets at the library at 10 a.m. each Monday. This class helps individuals maintain better balance so that they re-duce the chance of falling.

Individuals who are looking for other forms of fitness in Lansing should check out the Lansing Fitness Center (563-538-4471), which offers a va-riety of classes and 24-hour membership use of equipment. Ross Moline (608-790-3034), a certified core fitness instruc-tor, is also beginning a session of core fitness classes held at TJ Hunter’s Banquet Hall. During the summer, “aqua-cise” classes are also available at the Lansing swimming pool. Plus, there’s always Granny Basketball to help stay active. If interested in that kind of ac-tivity, contact Barbara Tomlin-son-McPherson at 563-538-4016.

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&Change to Emergency Room coverage at Veterans Memorial Hospital expected to be a “win/win” situationby Brianne Eilers

Beginning January 1 of this

year, Veterans Memorial Hos-pital (VMH) in Waukon began a partnership with Emergency Practice Associates of Wa-terloo to staff the Emergency Room at VMH.

VMH Administrator Mike My-ers explained that prior to this move, the Emergency Room (ER) was staffed by local healthcare providers. In addi-tion to being on-call in the ER, providers are also responsible for delivering babies, making the rounds at the hospital, as well as serving their patients at the local clinics and in local nursing homes, which could sometimes make a very hectic schedule.

Myers noted that in the case of the doctors who do deliver-ies, the number of deliveries at the hospital has essentially doubled since he came on as administrator several years ago. The ER numbers at the hospital have also seen growth, and the local providers have sometimes found themselves being pulled in many directions at once. “It’s diffi cult in this day and age to have providers do

all that, and do justice to their clinics,” Myers noted.

Myers has had experience with Emergency Practice As-sociates prior to coming to Waukon, and noted that the company will provide nurse practitioners and physicians assistants to staff the ER from 7 a.m. Monday to 7 a.m. Satur-day, with weekend shifts being covered by local physicians. “They (local providers) still want to be involved in it (staffi ng the ER),” Myers said of using local providers for weekend shifts.

Myers also added that the local providers are a “very dedicated group,” but looking ahead to when providers retire, it could be harder to recruit new physicians and providers using the old model of how the ER has been staffed. Many hospi-tals made a change like what VMH is doing years ago, and now rely on using contracted services for staffi ng their ERs.

“I believe that this enhance-ment is good for patients, they no longer have to wait for their providers to come over (to the ER) from the clinic, and it’s good for the providers because they no longer have to walk away from a busy clinic,” Myers

said.Myers stressed that quality of

care in the ER has never been an issue at Veterans Memori-al Hospital, as the numerous Press Ganey awards the hospi-tal has won for patient satisfac-tion in ER care have shown, He said they just felt this was the right time to make the change to the new on-call system.

Local healthcare providers will still continue to follow their patients in the hospital. Local

providers will also be on hand to help with care for serious emergencies; for example, a heart attack or accident with multiple injuries. The mid-level providers coming in from Emer-gency Practice Associates will be experienced providers as well, and they have been work-ing in this fi eld, in this type of situation, many of them having worked in much larger hospi-tals.

Myers noted that this change

is expected to be a win/win situ-ation for all involved. Patients in both the ER and the clinics will not have to wait for providers to go back and forth between the hospital and the clinics. The providers will be able to focus on their clinic practices, O.B. practices and visiting patients in the hospital during the week, while still being on hand for ma-jor emergency situations and helping cover weekend shifts in the ER.

Check out yoga at the Meehan Memorial Public Library in Lansingthe class should wear comfort-able clothes. There are some extra yoga mats available at the library, but if individuals have mats they should bring them.

OTHER OPPORTUNITIESIn addition to yoga, a balance

class also meets at the library at 10 a.m. each Monday. This class helps individuals maintain better balance so that they re-duce the chance of falling.

Individuals who are looking for other forms of fi tness in Lansing should check out the Lansing Fitness Center (563-538-4471), which offers a va-riety of classes and 24-hour membership use of equipment. Ross Moline (608-790-3034), a certifi ed core fi tness instruc-tor, is also beginning a session of core fi tness classes held at TJ Hunter’s Banquet Hall. During the summer, “aqua-cise” classes are also available at the Lansing swimming pool. Plus, there’s always Granny Basketball to help stay active. If interested in that kind of ac-tivity, contact Barbara Tomlin-son-McPherson at 563-538-4016.

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DiabetesContinued from page 7


this is applied we will use a sample meal consisting of the following: a baked potato, con-sidered about a 2, a slice of bread equals to a 1 and a serv-ing of milk is also a 1, which, when added up (2+1+1) totals your 4-count for that meal.

But it should also be under-stood that you may eat a green salad, a grilled chicken breast and a serving of cottage cheese with your meal and those will not count against your “4”, as meat, some dairy products and raw vegetables do not con-tribute to your glucose count. Non-starchy vegetables, like carrots, lettuce and tomatoes, are “free” foods, as are eggs, cheese, nuts, fi sh and meats, food items that do not contrib-ute to those carbohydrate num-bers. Fruits like apples, grapes (17 grapes equal 15 carbs or a 1 serving) and oranges, etc., contribute to a higher glucose count.

Carbohydrates increase glu-cose numbers, but you cannot eliminate them from your diet, as the body needs carbs for energy. So, you must eat foods in your new diet to sustain your body’s needs; you just strive to not exceed an agreed upon dai-ly carb total. It was suggested to keep my single meal count to a 4 in my regimen of three

meals a day plus three snacks not exceeding a 2 count during each snack. A snack may be an orange and a handful of baked chips, which would equal a 2.

The diabetic plan for eating was suggested to limit my dai-ly intake to 18, or a total carb count of 270 carbs (18 x 15 carbs per serving). You may still eat a slice of pie, a piece of candy or any other sweetened food item as long as it does not exceed your carb count. You cannot ration your numbers, for example, by eating only 10 carbs during the day then “pigging out” with an 8 count of food during supper. A reasoned and common sense approach is desired. During Thanksgiving and Christmas, you are given a “holiday” when eating, but with-in reason.

It was chosen that any soda - diet sodas are as bad as the sugared sodas - would no lon-ger be part of any daily intake, something that has been ob-served the last four months by this writer. Substituted for the unhealthy aspects of food in-take has been the inclusion of salads, three to four servings per day, and two to three serv-ings of fruit a day. The diabetic program teaches that there are no “forbidden” foods, the dia-betes instruction directs each

individual to recognize “how much and how often,” building into each person’s plan his or her favorite foods and to en-courage that consistent intake of fruits, vegetables and fi ber.

EXERCISE IS IMPORTANT AS WELL

When developing a strategy to eat healthy, you also develop an exercise regimen, whether it is walking, running, yoga, aero-bics, or some weight training. If your job entails or includes be-ing physically active, that may further endorse a good out-come in developing that phys-ical health demanded to cope with diabetes. Being physically active, (walking, running, etc.) for at least an hour per day or even short 10-minute activity periods three to four times a day, helps achieve that goal to not only lose weight, but sig-nals the body to use that insulin to lower glucose levels.

The more physical activity, the better, so walking up the stairs instead of using the el-evator, parking the car at the end of the parking lot instead of outside the front door of a store before entering, walking during that round of golf instead of using a cart and using a push lawnmower instead of that rid-ing lawnmower can all contrib-

ute to better physical health. Some of these choices would benefi t those who do not have that physical activity in their day-to-day jobs.

For construction workers, farmers and others who are physically active, it is also im-portant to hydrate with eight or more servings of water (eight ounces per serving) each day as a desired means to “fl ush the system.” Water is as important as exercise and a good diet to a person’s overall health, thus the minimum eight servings per day recommended by medical professionals.

TESTING TO STAY ON TRACKTo ensure that you are on

the right track, you will monitor glucose levels by testing your blood sugar. You will acquire a device that pricks the fi nger, then using a test strip with the blood sample, a monitor will reg-ister a glucose reading of that blood sample. To give an accu-rate account of glucose read-ings, I test once a day during different times of the day, but for others there may be more frequent testings needed. The testing should be diversifi ed to give a more accurate view of your glucose counts, utilizing a program such as testing either when fi rst rising in the morning,

before meals, two hours after a meal and/or before bedtime. This will give an individual the readings necessary to monitor the day-to-day progress that will keep your glucose numbers in check. You will have higher glucose numbers after you eat, but that is to be expected with the recent intake of food.

WHAT ARE GLUCOSE NUMBERS?

When food is digested, much of it changes into glucose (or sugar) in your blood. Glucose is fuel for the body and is car-ried by your blood stream to the cells, which it then uses for en-ergy. Beta cells in your pancre-as make insulin to help glucose get into the cells, and when your body cannot make enough insulin or quits making insulin, it results in diabetes. Normal-ly, people who are not diabetic have glucose numbers under 100mg/dl. Readings of 100mg/dl to 125mg/dl are pre-diabetic, and numbers 126mg/dl or high-er indicate diabetes, according to established guidelines from the American Diabetes Associ-ation and the American Acade-my of Endocrinologists, doctors who specialize in diabetes.

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DiabetesContinued from page 10

Your glucose numbers go up and down during the day, so to diagnose diabetes the hemo-globin A1C blood test is tak-en, which indicates a person’s blood sugar average over the previous two to three months. Those diagnosed with diabetes have A1C numbers at a level 6.5% or higher, again guideline numbers established by both the American Diabetes Associ-ation and the American Acad-emy of Endocrinologists. The A1C level for this writer was 9.2%, or about an average of 240mg/dl for my glucose num-ber.

A good diet and exercising brings those numbers down, so a goal of under seven per-cent is chosen, which indicates an average glucose number of

115mg/dl to 150mg/dl. Since beginning my diabetes educa-tion plan, this writer has wit-nessed daily numbers in the 80s and as high as 156mg/dl (which came after eating some pizza). Testing two hours after a meal, it is desired that your numbers are somewhere be-tween 140mg/dl and 160mg/dl, so that 156mg/dl reading after the pizza was within that threshold. That is why it is rec-ommended to test at different times of the day, to accurately measure your glucose num-bers and how it will eventually relate to an A1C blood count.

It has also been noticed that losing weight is a very im-portant contributor to bringing your numbers down and this is achieved with an adherence to

keeping within the desired carb count numbers and daily physi-cal activity. During my free time in October and early Novem-ber, wood was cut and stacked. My glucose numbers would plummet during this time frame, so this is strong evidence that exercise is an important factor if you have diabetes and wish to lower glucose counts.

A WAY OF LIFE TO A GOOD LIFEBesides watching your diet,

managing your stress and de-veloping an exercise regimen, I have been prescribed with a di-abetic medication, to be taken orally. Your glucose numbers and A1C blood test will deter-mine what, if any, medications are to be taken, with your family physician making that determi-

nation. If you are diligent with your diabetic health plan, your medications may be decreased and in some cases eliminated, but you still will be implement-ing a diabetes health plan.

Not being diligent may not only increase the dosage of medications, the number of medications or a more restric-tive diet, but may also lead to health issues like stroke and heart disease. Diabetic treat-ment plans should be person-alized to meet each individual’s lifestyle. There are now new medications on the market that were not available in the past, and with continued research into diabetes, an individual’s needs will be even more tai-lored for a more positive life-

style.

Diabetes is a disease that is manageable. Unfortunate-ly, there is no cure for it at this point in time, but with a positive outlook and what medicine has discovered in just the last 20 years, it is something that one can live with if it is given the proper respect and attention. In our community we have health professionals trained and ex-perienced to give you the tools to live a more healthy life. Di-abetes is a disease that is no longer considered rare, as mil-lions have been diagnosed with it. But it is a disease that can be managed and no longer has the stigma that terrorizes or overwhelms as it once did.

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Health & Fitness 2015

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