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OMAHA – The problem with diabetes is that people don’t understand it. It often shows up unannounced. The symptoms aren’t too obvious. And millions of people who have it don’t even know it – yet.

By the time diabetes is diagnosed, damage is being done in the body to the heart, eyes and nerves.

Happily, diabetes can be detected early with a simple blood test. It can be prevented or delayed with smart eating habits. And it can be managed on a daily basis with medica-tions and diet. That’s the good news.

But here’s the alarming news: Six million Americans have diabetes and don’t know it – yet, according to Shawn Murphy, executive director of the American Diabetes Asso-ciation serving Nebraska, South Dakota and western Iowa.

“Diabetes just doesn’t show up like a heart attack or stroke, and it can’t be found on an X-ray,” she said.

Even more startling, 57 million of us are in a condi-tion known as prediabetes, meaning we’re on the brink of developing diabetes right now.

“One of every three people born after 2000 will develop diabetes in their lifetime,” said Murphy, “and among minorities, one of every two will (referring to the higher risk for Hispanics, African Americans, and Native Amer-icans, among others).”

The biggest myth about diabetes

Myths surround diabetes, like this sugar myth: You can get diabetes from eating too much leftover Halloween candy or putting too many teaspoons of sugar in your coffee or from eating cake and cookies.

That’s so far from reality,

diabetes health educators and nutrition experts would love to shout out this headline: IT’S NOT ABOUT EATING SUGAR.

That said, diabetes is about the body being unable to pro-cess carbohydrates, which are nutrients found in food (cake, cookies and stuff you don’t even realize contain large amounts of carbs). Inside the body, carbs turn into blood glucose, which is also called blood sugar (that’s where the sugar thing comes from).

The body needs carbs for energy in cells. But when cells can’t process that carb energy or blood glucose fast enough, the glucose travels around the body and does damage to blood vessels in the eye, nerves and the heart.

The key for a diabetic is to keep carb intake levels low enough for the body to process it. Plain and not so simple.

Diabetes can cause serious health complications includ-ing heart disease, blindness, kidney failure, and loss of toes and legs. Diabetes is the sev-enth-leading cause of death in the United States.

Are you at risk?Being overweight or obese

is a risk factor. And because of the American obesity epi-demic, more and more Ameri-cans including children are putting themselves at risk.

You’re at higher risk if a parent or brother or sister has diabetes. Or if you’re among a

growing number of minority populations. With age comes a higher risk for developing diabetes.

Overweight children and seniors are among those at risk.

High blood pressure puts you at risk, as does having high cholesterol. And anyone who is physically inactive (exercising fewer than three times a week) is also at risk.

“Our biggest challenge is that people deny they have the disease,” Murphy said. “They think they feel OK even though life-threatening com-plications can lead to heart disease, blindness, ampu-tations and dental disease. They forget what it feels like to feel good.”How do I know if I have diabetes?A simple blood test using just a drop of blood taken from a finger can indicate whether your blood glucose level is too high. Anyone 45 years old or older should be regularly tested. Anyone under that age who is overweight and has one or more other risk factors should get checked too.

Pregnant women are tested for a type of diabetes that can develop during pregnancy.

There are two major types of diabetes, but up to 95 per-cent of people are diagnosed with type 2.

Your doctor should be reg-ularly testing you, especially if you have risk factors. Com-munity screenings are often

free and available.“People don’t take diabetes

as seriously as other chronic diseases,” said Murphy of the American Diabetes Associa-tion, “because diabetes is like a silent killer. People don’t realize that over time they are ill, until one day they can’t feel their fingers or feet. That process has happened over time.”

“Once the damage has hap-pened,” Murphy said, “it can’t be reversed.”

She urges everyone to take the symptoms seriously and seek guidance from a doctor.

Good news about managing diabetes”The good news,” said Murphy, “is that you can live a normal healthy life if you manage the disease by mak-ing smart lifestyle choices that include exercise, healthy eating, and following your doctor’s plan.”

The federal Diabetes Pre-vention Program found that you can delay and possibly prevent the disease by los-ing a small amount of weight (just 5 to 7 percent of your total body weight) with physi-cal activity and healthier eat-ing.

Healthy eating is just a grocery shopping trip away with the right shopping list and some help knowing what to look for on food labels.

The American Diabetes Association invites those with diabetes, especially those newly diagnosed, and their family members and caregiv-ers to attend Ask the Expert, a free patient education forum.

Questions are answered by doctors, nutrition experts, cardiologists and dentists. Contact the ADA for informa-tion at 1 (888) 342-2383.

– World-Herald News Service

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RAGBRAI training wheels

Mike [email protected]

Hardcore bicyclists and recreational riders alike are training for RAGBRAI, which for the second time in five years begins in Council Bluffs this year.

The Register’s Annual Great Bicycle Ride Across Iowa will take cyclists on a journey from Council Bluffs to Fort Madison, with stops along the way. Riders from every state in the union along with many foreign countries participate in RAGBRAI, which draws around 8,500 week-long riders and 1,500 day riders annually.

The event ends on July 27 and begins on July 20, with a Saturday celebration at the Mid-America Center. On the morning of July 21, cyclists leave Council Bluffs for Harlan, traveling 56.8 miles before heading further east. This year’s route is the shortest in RAGBRAI history at 406.6 miles.

“It’s exciting to find out the routes, the overnight towns,” said Brian Richardson of Council Bluffs. “You can start lining up places to stay if you know someone there. You get excited about places you’ve never been before.”

RAGBRAI isn’t a race. It’s a chance for cyclists to take in the cities, towns, people and landscapes of Iowa. The ride’s a bit of a rolling party, with many cyclists indulging dur-ing overnight camping.

This year riders will stop in Harlan, Perry, Des Moines – a stop for the first time in 16 years – Knoxville, Oskaloosa

and Fairfield before the finish in Fort Madison.

Ragbrai.com offers tips for training, including a full schedule for preparing for the ride. Beginning in April with 50 miles the first week, the regimen builds up to 175 miles in the peak week, with a few “rest” weeks sprinkled in. The total training is 471 miles, more than the actual trek.

Richardson said he hopes to log 1,000 miles in prepa-ration for the weeklong trek across Iowa, which he’ll embark on with a group of friends.

“I try to get in as many miles as I can every week,” the Council Bluffs man said. “I’d like to have 1,000. I very rarely hit that goal, though. But that’s what I shoot for.”

Richardson said he never

stopped riding after the fall cycling season, though win-ter weather has offered fewer opportunities to get out on the road. He currently aver-ages about 20-40 miles riding twice weekly and will build up to the event.

He’ll take quick solo rides, 15-20 miles on a weekday eve-ning or weekend.

“Just try to stay moving,” Richardson said.

Richardson recently took up jogging to further improve his cardiovascular readiness for RAGBRAI.

He’ll also embark on a few long training rides, including a ride along the Wabash Trace from Council Bluffs to Coin in Page County, where he and friends will camp before head-ing home the next day.

In April, Richardson and his riding group will also

make a trek from Des Moines to Dawson, about a 65-mile trip, one way. And then there’s the Double Bagger in Omaha in May. The trip takes cyclists to each Hy-Vee in the city.

“You have a beer at each one,” Richardson said. “They’re also party rides, you want to get in that mode of training as well. Have to get your liver some miles too.”

File photo

Dressed for the occassion, riders filled the streets of Council Bluffs on July 19, 2009, on the first day of the week long journey of RAGBRAI. Prepar-ing for the long daily rides requires logging many training miles on the road, and perhaps, a few party rides.

What should riders do to prepare for a

weeklong ride across Iowa?

Nutrition experts say diabetes is not about eating sugar

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After a difficult day, pet owners know the comforting, relaxing feeling of coming home to their animal, who will listen to the day’s woes without interruption and give unconditional love.

“You come home and it doesn’t matter if you’ve had a bad day or not. They’re sweet and loving and like to cuddle,” Shelley English, adoption coordinator for Support Our Local Animal Shelter (SOLAS) in Council Bluffs, said of her four cats, Oscar, Lady, Ollie and Shiloh.

It’s no surprise that animals make people feel good. Simply petting an animal for several minutes can help people fight anxiety, stress and depression.

According to information from WebMD.com, animals are natural mood enhancers because during the time people spend with their pets, “the level of cortisol, a hor-mone associated with stress, is lowered and the produc-tion of serotonin, a chemical associated with well-being, is increased.”

Dadie File, an animal control officer at Council Bluffs Animal Shelter, said in her time working with the organi-zation, she has seen the many positive effects of owning a pet and maintains animals are good for people’s mind and soul.

“With the elderly, their animals can sometimes be their life. Whether it’s a parakeet, a fish or a cat, it’s there for them when their kids – or even grandkids – aren’t any-more,” File said. “People transfer that love and affection to their animal. They become an extension of (their) family, per se.”

File said she’s also seen the effect animals have not

only on the elderly, but also the sick.“When people take therapy dogs or just an animal to

someone in a nursing home or hospital, you can just see their eyes light up. They don’t even have to know the pet,” she said. “They all want to pet and talk about the animals. Sometime the animals even help them talk more – maybe about their old pets. I think it helps them interact a little bit with people and helps them feel more connected instead of being in a hospital or nursing home.”

But pets don’t just contribute to an improvement in peo-ple’s emotional well-being. Recent studies suggest that pets can also help improve people’s physical health as well.

WebMD.com says that having a pet can help keep blood pressure in check, lower cholesterol and lower a person’s risk of developing cardiac diseases, including heart failure.

Of course, exercise is an important factor in staying healthy, and pets can be good for getting a daily dose of activity as well. Taking them for walk or just playing with a pet is also a good way to get active – and maybe even laugh a little along the way.

“When I had dogs, they kept me walking a little bit more because regardless of the weather, they need to go out,” English said. “They really get you out moving – you’re more likely to go for walks and get outside more.”

Some animals have even been trained to help with ther-apy, assist the elderly, detect low blood sugar in people who are diabetic, protect people with epilepsy and work with children with autism.

“Having animals helps give elderly people a reason to get up every day because they look forward to caring for them,” File said. “People have also used horses to work with autistic kids. It gives (the kids) a connection where a lot of times science or people can’t. There’s a connection

with the animal and we may never understand it.”

SOLAS, which was founded in 1993 by Mike and Mary Jones along with a small group of volunteers, assists in the care and placement of the animals at the Council Bluffs Ani-mal Shelter. The group also encour-ages local support for national events, including as the Doris Day Animal League Spay Day, Adopt-A-Thon, June Adopt a Shelter Cat month and October Adopt a Shelter Dog Month. For more information, visit solas-petadoption.org.

“Animals just help keep you going,” English said. “They’re always there, always loving and there’s never any questions they’re happy to see you.”

Owning a pet can improve your overall healthPowerful puppy love

Research has shown that animals have a positive impact on their owners’ health. At top and at left, Nellie, a tabby cat, relaxes on a sofa. Middle, Francis, a Chihua-hua/American Eskimo mix, hap-pily licks the face of her owner. Bottom right, Akir, a Border Col-lie, waits patiently to be petted.

Staff photoa/Ashlee Coffey

3 superfoods to get to know In a world where fatty, fried and frosted

foods are often the cheapest, quickest and most readily available options, it can be easy to forget the true purpose of eating – to healthfully fuel our bodies.

“The higher-quality fuel you put in your body, the better you will function. The right diet can potentially prevent you from devel-oping certain diseases and conditions,” said Gerry Cysewski, Ph.D., co-author of “Spirulina: Nature’s SuperFood,” and Chief Science Officer of Nutrex Hawaii, a nutritional supplement manufacturer.

Here are ideas for how to fit three superfoods into your diet:

BlueberriesBlueberries are full of flavor as well as

antioxidants, phytoflavinoids, Vitamin C and potassium.

While they make for a great snack on their own, blueberries are also delicious as a yogurt, oatmeal or cereal topper.

SpirulinaFor a wealth of protein, vitamins, minerals

and antioxidants, take a cue from the ancient Mayans and Aztecs and incorporate spirulina in your daily diet.

Hawaiian spirulina, a microalgae-based superfood, contains more than 100 nutrients, and a three gram serving contains higher levels of key antioxidants, enzymes, vitamins and minerals than five servings of fruits and vegetables.

“A single serving of spirulina is like a rain-bow of good nutrition, containing the orange of beta-carotene for immune system support, the yellow of zeaxanthin for eye and brain health, the green of chlorophyll for anti-toxin health benefits, and the blue of phycocyanin for inflam-matory balance,” said Cysewski.

Consider taking pill supplements, or if you prefer, mix spirulina powder in dips like gua-camole or hummus. Or for a tasty breakfast, lunch or snack, try this smoothie recipe:

Blend these ingredients together and serve immediately:

• 1/2 cup yogurt• 1 cup of fruit juice (apple, orange or pine-

apple)• 1 or more of the following: 1 papaya, 1

peach, 1 mango1/2 cup of boysenberries or raspberries• 1 teaspoon Hawaiian Spirulina powderMore information on the benefits of spirulina

can be found at Nutrex-Hawaii.com.Spinach

Popeye was onto something when he downed those cans of spinach. The dark leafy greens contain minerals, vitamins, pigments and phy-tonutrients that benefit eyesight, blood pres-sure, muscles, bones, skin and a healthy ner-vous system.

For a low-fat, low-calorie source of iron and protein, put the burger down and eat spinach instead. Opt for the fresh variety, swapping out iceberg lettuce in salads, or sauté lightly with olive oil and garlic for a great side. Spinach is also tasty in omelets and makes a healthy alter-native to ground meat in lasagna.

– StatePoint Media

Blueberries, spirulina and spinach – why are they so good?


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‘Tis the season for sneezin’

tim [email protected]

Spring is just around the corner – and so is allergy season.

When they’re in season, people complain almost as much about allergies as they do about the weather.

Several types of vegetation can prompt allergic reac-tions in many people.

“The most significant seasonal allergies are to pol-lens,” said Brett Kettelhut, M.D., an allergist at Allergy Asthma & Immunology Associates, 3434 W. Broadway.

The culprits are tree pollen in the spring, grass pollen in the summer and ragweed pollen in the fall, Kettelhut said.

“The symptoms are a sudden onset of itchy eyes, sneezing and nasal drainage in most patients,” he said.

“Tree pollen season begins with or slightly before the trees begin to bud in March and lasts for three months or so,” he said. “Grass pollen begins in late spring and peaks around Memorial Day but persists throughout the summer months. While weed pollen begin during the summer, ragweed season occurs on or about Aug. 15 and will generally last until several hard killing frosts in the fall.”

Besides pollen, mold spores are another common trig-ger for allergic reactions, Kettelhut said.

“Patients with mold spore allergy may have a dif-ferent presentation and require a different strategy to prevent exposure,” he said.

Allergists can test for specific allergies with a fast, easy procedure, Kettelhut said. The preferred method for identifying allergens is to prick the skin and expose the patient to a tiny amount of a suspected trigger.

“Other tests may be less specific or, if used inappro-priately, give a false impression of allergy,” he said.

The most basic solution is to avoid exposure to the allergen, if possible, he said.

“Secondly, simple nasal saline rinses will help to clear congestion and allergens in the nose,” Kettelhut said. “Over-the-counter antihistamines such as lorati-dine, fexofenadine and ceterizine are effective, once-daily medications for treatment of sneezing, itching and drainage.”

If further treatment is needed, a primary physician can prescribe medication based on symptoms, he said.

“Finally, in those patients with severe allergies or complications of allergies such as recurrent sinusitis or asthma, allergen immunotherapy (shots) can be consid-ered after evaluation by an allergist,” he said.

An allergist is a physician who has either trained in internal medicine or pediatrics and then has completed a fellowship in allergy/clinical immunology and earned board certification.

“With an acute allergy reaction to pollen, the first step is to come inside from the outdoors where the pol-len is the greatest, wash (your) face and use a saline nasal or eye rinse to remove the pollen,” Kettelhut said.

Local practices in related areas include Pulmonary Medicine Specialists, 801 Harmony St., Suite 208; and Pulmonology Center Methodist Physicians Clinic, 1 Edmundson Place, Suite 312.

Submitted photo

Sneezing is a common allergic reaction to certain kinds of plants for those who suffer from seasonal allergies.

Nutty misconceptionsEat nuts in moderation

and you won’t be piling on the calories. But you will be piling on health benefits.

Nuts in some cases help improve the body’s reaction to stress and provide better control for type 2 diabetics. Eating nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Nuts can even help with weight control.

In a nut-shell – nuts eaten in mod-eration are good for you.

Nuts also can be a protein source. Just be sure to mix nuts with other protein foods to avoid add-ing calories. One-half ounce of nuts is considered equivalent in protein to 1 ounce of meat, poultry or fish.

The biggest misconception people have about including nuts in their diet is “that nuts are high-fat and so are not healthful,” said Alice Henneman, educator at the University of Nebraska-Lin-coln Extension, Lancaster County.

But we now know that nuts have the right kind of fat – heart-healthy unsatu-rated fat that may help lower bad cholesterol – and not the risky trans-fat and saturated fat.

“Trans fat are things we stay away from,” said Cindy Brison, educator at the UNL extension service/Douglas County. “Trans fat can con-tribute to cardiovascular dis-ease.”

Check the “Nutrition Facts” on the food product’s label for trans fats. Also look for the serving size for nuts, which is one ounce daily.Heart Health, Diabetes and Weight LossWalnuts are the

only nuts with s i g n i f i -

c a n t

o m e g a - 3 fatty acids, which are good for heart health. A small amount of wal-nuts and walnut oil also may blunt your body’s response to stress, according to research at Penn State.

Eating walnuts and wal-nut oil lowered the volun-teers’ resting blood pressure and blood-pressure responses. Although current studies emphasize walnuts and pista-chios, you don’t need to stick with those nuts.

“Remember if you’re eating nuts, decrease something else

you’re eating,” said Brison, who stresses the importance of eating high-calorie nuts in moderation.

Keeping weight down could be aided by a handful of nuts. The fat, protein and fiber in nuts help most peo-ple feel full lon-

g e r a n d

t h e y may eat

less, said Henneman. That

feeling of satiety also may help dieters feel less

deprived.An International Journal

of Obesity study of two groups of adults following a low-calo-rie diet for six months showed that the group with almonds in their diet lost more weight, according to everydayhealth.com. According to the Almond Board of California, nutrients in almonds, such as fiber and unsaturated fat, have been shown to help maintain healthy cholesterol and blood

glucose levels.In addition to providing

nutrients, unsalted nuts can replace salty processed meats or red meat high in satu-rated fat, Lilian Cheung, a registered dietitian and edi-torial director of the Nutri-

tion Source (thenutri-tionsource.org) at the

Harvard School of Public Health told

CTW Features. Be sure the nuts replace, but are not in addition to, the meats.

H a r v a r d experts found that red-meat

eaters who switch to nuts

for one serving a day reduce their

risk of developing type 2 diabetes by 21

percent.Nuts are listed among

high-protein food. The USDA in its 2010 Dietary Guidelines recommends including a variety of foods with protein in the diet, such as seafood, lean meat and poultry, eggs, beans and peas, soy products -- and unsalted nuts and seeds. Nuts also are cholesterol free and provide much-needed dietary fiber.

“Look for nuts without salt,” Henneman said. Nuts have very little sodium unless salt is added. High sodium can raise your blood pressure, which can lead to a stroke.CancerWalnuts, pecans and chestnuts have the highest content of antioxidants of tree nuts. Peanuts (a legume) also contribute significantly to dietary intake of anti-oxidants, according to nut-health.org.

“Antioxidants help with cell aging and decrease our chances of getting cancer, according to scientists,” said Brison.

Although technically a legume, peanuts are a good source of folate, a B vitamin recommended to reduce the incidence of birth defects and lower the risk of heart disease-Nutty Notes” Store shelled or unshelled nuts in an airtight container in your refrigerator for up to six months or a year in your freezer for best qual-ity, advises Maureen Ternus, registered dietitian for the International Tree Nut Coun-cil’s Nutrition Research & Education Foundation.

• Keep 1 ounce of nuts in snack bags for quick access on the road or in the office. Store in the refrigerator.

• Sprinkle nuts into foods: salads, yogurt, cereal, pasta, cooked vegetables, muffin and pancake batter.

• Arrange a variety of nuts in a jar or other container, add ribbon and you have a nice hostess gift.

• For added flavor, try toasting nuts. Learn how at http://food.unl.edu/web/fnh/toasted-nuts-seeds

– World-Herald News Service. This article includes information from

CTW Features and from UNL Extension/Lancaster and Douglas counties.

Almonds• 23 nuts have 160 calories• Almonds are packed with more fiber, protein, riboflavin and vitamin E than

other nuts. They also have calcium, magnesium and potassium. “These nutrients help prevent osteoporosis, regulate blood pressure and act as power antioxidants.”

Cashews• 18 cashews have 160 calories• Compared with other nuts, cashews provide more iron, copper and zinc.

Pecans• 20 pecans have 196 calories• These are a good source of protein and vitamin E, a natural antioxidant linked

with reducing risks of cancer and heart disease. Pecans have monounsaturated fatty acids, the heart-healthy fat that lowers bad LDL cholesterol and raises good HDL cholesterol. They also are a good source of folic acid, niacin, magnesium, selenium and zinc.”

Pistachios•49 nuts have 170 calories• Pistachios are high in potassium, which helps to decrease blood pressure. It

includes the antioxidant lutein, which might help prevent macular degeneration.

Walnuts•14 halves have 185 calories• Walnuts are high in alpha-linolenic acid, an essential (omega-3) fatty acid that

helps to lower triglyceride levels, reduce the risk of blood clots and lower blood pres-sure. A compound called ellagic acid also provides many anti-cancer properties.

– Livestrong.com

CraCking the nut Code

In moderation, nuts are good for your health

Katy Healey WORlD-HeRalD NeWs seRvice

OMAHA – The children at P.E. 101 Kids Gym are work-ing up a sweat. The strands of blond hair sticking to 3-year-old Simon Bucksner’s grinning face are proof of that.

These kids have a winter outlet for their energy. As the weather shifts from cool to cold and kids are forced indoors, it’s more difficult for them to stay active. Par-ents can’t send them outside to the backyard swingset or neighborhood kickball game for hours at a time. Play involves more planning – you can take trips to the sledding hill or the ice-skating rink, but even those activities are limited when temperatures plunge.

Rather than giving up and letting the kids simu-late activity with video games, parents do have some options.

Omaha has several busi-nesses that focus solely on exercise for kids, including My Gym, near 132nd Street and West Center Road, and P.E. 101 Kids Gym, near 118th and Blondo streets. Both indoor centers host classes, birthday parties and open play times for children. BounceU and Defy Gravity, both in La Vista, Neb., also invite kids to exercise on their trampolines and inflat-ables.

And there are several low-cost or free options for indoor play, such as church and library gyms, the Salva-tion Army’s Kroc Center and other locations.

P.E. 101 has scooters, a zipline, a rock wall, a foam pit, gymnastics rings, a bas-ketball hoop, an in-ground trampoline and even kid-size gym machines, among other things.

The 5,000-square-foot facility is focused on “making fitness fun,” said owner Keri Hauschild.

“Kids’ fitness is so impor-tant. ... You have to start with these kids when they’re young,” she said. “They’re more likely to make it a life-long priority.”

Dr. Birgit Khandalavala, the director of obesity medi-cine services at the Univer-sity of Nebraska Medical Center, echoed Hauschild. She said it’s important to develop healthy habits before kids start elementary school.

“Most of childhood obe-sity begins from the age of 2 onward, maybe even ear-lier,” she said. “By the time children are in kindergarten, these activity and eating habits are probably in place.”

More than 1 in 3 kids are obese or overweight before their fifth birthday, accord-ing to the National Centers for Disease Control and Pre-vention.

Americans have become more aware of the childhood obesity epidemic in recent years as experts and others step up efforts to solve the problem.

First lady Michelle Obama has made the issue a prior-ity, encouraging kids to exer-cise and eat healthy foods with her Let’s Move! cam-paign. And this season, for the first time, NBC’s popular “Biggest Loser” reality show will feature kids who need to lose weight.

It’s essential that adults actively encourage kids to exercise and even oversee the activity rather than just shooing them into the back-yard, Khandalavala said.

“If you tell them to go play outside, it doesn’t work anymore,” she said, because today, more kids would

choose TV over tag. She sug-gested playing games with your kids instead.

So parents and other adults like Hauschild who spend time leading their kids in exercise are increasingly important.

Most clients bring their children to P.E. 101 a cou-ple times a week to burn off extra energy, she said, not-ing that kids always seem to have more to burn when they’re stuck indoors during colder months.

That’s when business booms. P.E. 101 hosts 50 percent more birthday par-ties between November and March and sees five times the number of children each week in the winter than in the summer.

Classes for 3- and 4-year-olds work on motor skills, like throwing, catching and jumping. Classes for older kids are longer and build pri-marily on those skills, even-tually putting more empha-sis on aerobic activities and sports. Classes last between 45 minutes and two hours. A membership costs between $40 and $80 per month.

Dawn Hove-Casart, direc-tor of the child care center at the University of Nebraska at Omaha, said as long as kids are moving, they’re exercis-ing. She said the preschool-age children at the center sometimes do yoga and modi-fied Zumba, a dance exer-cise class. Or they stick to games that get them up and moving: Duck- Duck-Goose, Simon Says and the Hokey-pokey.

“At a young age, they’re

establishing what are good healthy habits,” Hove-Casart said.

On a brisk Friday morn-ing, Hauschild led Simon Bucksner and six other kids his age for about 15 minutes before giving them a break “to get the wiggles out” and starting another group activ-ity.

The zipline was a crowd pleaser. One at a time, the kids hung on while Haus-child braced their legs and briskly walked the length of the line, pulling them along. They hopped on and off what look like oversized beanbags, shot baskets and playfully chased each other, too.

“It introduces them to exercise,” said Simon’s mom, Heather Bucksner. “We all want our kids to be healthy and fit.”

Simon’s favorite part of class is the in-ground tram-poline exercise time.

“He’s been begging us to put one in the basement,” Bucksner said.

Rachel Nelsen has been bringing her 3-year-old twins, Logan and Addison, to P.E. 101 for several weeks.

“I wanted to find a place where they can actively play and run and jump and meet new friends,” she said.

Nelsen said the classes are set up in a way that they don’t realize they’re exercising. Khandalavala, of UNMC, said that’s key to encouraging kids to be active.

“Make it easy and make it a game,” the physician said. “If it’s not fun, they’re not going to do it.”


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6G Sunday, March 10, 2013 The Daily NonpareilGo Green

Easter is a time when Christian families gather to celebrate the resurrection of Jesus Christ. Religious customs abound on Easter, but a number of secular traditions have emerged as well. Perhaps the most popular secular tradition associated with Easter is the coloring of Easter eggs.

Easter egg dyeing kits emerge in early spring. Consumers have a variety of alternatives to these kits at their disposal. There are some people who desire more environmentally friendly Easter eggs, so here are some creative and greener ideas for coloring eggs this year.

• Wooden eggs: Visit a craft store and purchase wooden eggs that can be painted and decorated however you desire. The wooden eggs will be durable and can be stored away for use each and every year. Because they are made of wood, a naturally recyclable material, they are easy on the environment.

• Consider natural dyes. Use different food items to create all-natural dyes for the eggs. Tea, fruit and vegetable juices – even pack-aged drink mixes – can be used to tint Easter eggs in various colors. Because you’re controlling the materials you use, you can ensure they are safe to use.

• Experiment with papier mache. This ancient paper crafting technique uses recycled paper and a paste to create a hardened mold. Turn excess scraps of paper into delightful eggs put on display for the holiday.

• Purchase corn starch eggs. Corn starch is used in everything from packing materials to children’s craft products. Corn starch can be molded into solid forms or foam-type consistencies. Egg kits are sold with this green material. When Easter is over, the corn starch eggs can be put out for composting. Foam-type eggs may be dissolved with water.

• Make edible eggs. Traditional Easter eggs can be wasteful if the eggs are boiled and used entirely for display. Rather, make eggs that will be enjoyed and are not at risk of spoiling too soon after being on display. Gelatin-dessert eggs is one way to use the eggs after Easter, and creative people can try crafting eggs out of meringue as well.

• Dough eggs: Have the children get out their favorite modeling dough and craft multi-colored eggs as a fun, rainy-day project. Those who want the eggs to last can purchase actual clay from the craft store or whip up their own medium at home. After drying, the eggs should be ready to paint.

• Drained eggs: Those interested in using the yolks and albumen from the eggs for cooking can poke small holes into the eggs and drain them. Then the remaining eggshells can be decorated and put on dis-play.

– Metro Creative Connection

There are many alternatives to dyed eggs, including options that are eco-friendly.


The human body is made up of many complex parts working together to keep you active. And if what moves you hurts, GIKK Ortho Specialists can get you moving again.

Each of our physicans focus solely on one area of the body so there is a specialist for each of your moving parts.

So, trust the experts at GIKK Ortho Specialists to help you get back to the healthy and active lifestyle you deserve, today.

We’re Experts in These Parts

Foot & Ankle | Hand & Wrist | Hip & Knee | Shoulder & Elbow | Sports Medicine

17030 Lakeside Hills Plaza | 7710 Mercy Road

402.399.8550 | www.GIKK.com

Caring for what moves you.

Seafood has long been seen as a healthy addition to a person’s diet. Easily digestible and rich in high-quality protein that pro-vides a mix of essential amino acids, seafood can play an inte-gral role in a healthy diet.

As healthy as seafood can be, the Natural Resources Defense Council notes that eating fish is not always healthy for individu-als or the environment. Contaminated fish can be unhealthy, and seafood that has been overfished can result in long-term issues for oceans and marine life. Because there are extenuat-ing circumstances with regard to consuming seafood, the NRDC offers the following information to seafood-loving consumers so

they can be certain they’re making the healthiest and most eco-friendly choices when buying seafood.

• Choose smaller fish. Smaller marine animals, including squid, oysters, mackerel, mussels and even sardines, are more plentiful. In addition, smaller fish con-tain less mercury, which is

more beneficial to your health.• It’s important to know where fish are coming from. The

health of a species may depend on where the species is from. Fish caught in sustainable ways are typically healthy for both consumers and the environment. The NRDC recommends con-sumers use the Monterey Bay Aquarium’s Seafood Watch guide (montereybayaquarium.org) to learn about the various regions and which provide the most sustainable choices.

• It’s important to know how your fish was caught. In addi-tion to where a fish is from, how it was caught should also be an important consideration for consumers. Hook-and-line fishing and fish caught with pots and traps are considered the most eco-friendly methods of fishing. Longline fishing, which requires the use of long fishing lines with thousands of hooks that can kill both sea turtles and birds, can be very harmful to marine life. In addition, the NRDC considers bottom trawlers, which are nets that can cut the ocean floor and kill various types of marine life, including sea urchins, coral dolphins and whales, especially harmful to the environment and marine life.

• Choose wild fish. The NRDC notes the concerns about the environmental impact of fish farming, advising consumers to purchase wild-caught fish instead.

• Eat local. Local varieties of fish that haven’t been depleted in local waters are more eco-friendly than fish from another part of the country or world. That’s because fresh fish must be trans-ported through the air, which requires substantial amounts of energy.

More information about choosing seafood that is healthy for consumers as well as the environment is available at nrdc.org.


How to make healthy

seafood choices

Fish caught in sustainable ways are typically healthy for both consumers and the environment.

chris peters World-herald neWs service

OMAHA – After 65 years away from the lanes, Dorothy Thompson has found a way to get back into bowling.

The 99-year-old, who lives at Omaha’s Lakeside Village retirement community, is a Wii bowler.

In three years of virtual gaming, she has picked up a pair of 7-10 splits and bowled one near-perfect game, except for one spare. Her 200-plus average is the best in Tanya Lager’s Wii Workout class, and it’s 30 pins better than Thompson’s average as a 35-year-old real-life bowler.

“I had never played a video game before,” Thompson said. “It’s just so natural, and it’s like regular bowling.”

Thompson is a prime example of the growing vari-ety of people who play exer-cise games on consoles such as Nintendo Wii, XBox Kinect and Playstation Move – dubbed exergames – as a sub-stitute for traditional methods of fitness.

“It’s a fun and entertaining way to exercise,” Lager said. “This is a good alternative for the person who doesn’t like to do traditional exercise.”

The idea of playing games as a workout has adults and children buzzing, but researchers say they’re less effective than most people think.

Kris Berg, who directs the clinical exercise physiology lab at the University of Nebraska at Omaha, said most fitness games offer only low levels of activity.

“It’s equivalent to brisk walking,” Berg said. “It’s not real strenuous.”

Fast-paced walking burns 350 calories per hour on aver-age. The Centers for Disease Control and Prevention web-site says adults need 150 min-utes of activity equivalent to that per week to maintain a healthy lifestyle.

If you’re using exergames to get your weekly fix, it’ll take two and a half hours riding a raft in “Kinect Adven-tures,” dancing to 43 songs in “Dance Dance Revolution” or hopping around your living room for a Wimbledon-length tennis match in “Wii Sports.”

And no, menu time doesn’t count, nor does sitting and flicking your wrist with the game controls.

The best exergame work-outs are the ones that get you off the couch, constantly mov-ing. The faster the pace, the more calories you burn.

Barbara Chamberlin, a professor at New Mexico State University who studies exer-games, said the games have been around for decades but have exploded because of the simplicity of the Wii.

The simple controller and motion-based play style made it accessible to a wide range of people. People could master the controller in a short time, as most games require very little button-pushing.

“I think it started out with kids playing it and adults watching and saying, ‘I could do that. That looks like fun,’” Chamberlin said in an inter-view.

Chamberlin’s website, Exergames Unlocked, pro-vides ratings for games, cat-egorizing them as “calorie

burner,” “skip this” or “staff picks.” She also offers age recommendations. The “Just Dance” series by Ubisoft, play-able on Wii and XBox Kinect, is one of the site’s most recom-mended games, for example, earning “calorie burner” and “teen/adult favorite” distinc-tions.

“They’re fun, they’re well designed,” Chamberlin said. “You can have one person holding the controller and 100 people behind them dancing, and everyone is having fun.”

Lager, of Lakeside Village, said the seniors in her pro-gram follow a similar model when they play “Wii Fit.” One person will stand on the bal-ance board and lead, while the rest of the crowd mimics the movement.

Her group prefers the lower-intensity games like tennis and bowling to the “Wii Fit,” which features a series of exercises for yoga and strength training.

Although the less-strenu-ous games burn fewer calories and don’t give you as many cardio benefits, they can be helpful in easing arthritis pain and improving balance.

Chamberlin said flexibility and adaptability make exer-games a viable fitness option. People across a wide range of age groups have the option to discover what works for them.

“I don’t think that there’s any exergame solution that’s a one-game-fits-all approach,” Chamberlin said. “The best exergame is the one that works best for you.”

But if you’re physically able, said Berg, nothing is bet-ter than old-fashioned exer-cise. Virtual tennis shouldn’t replace live tennis, he said.

“Energy expenditure and oxygen intake are better than nothing, but certainly not bet-ter than tennis or something else,” Berg said. “Kids need to do the whole body activities. They need to be out playing hopscotch and playing tag and on monkey bars. You need to use the large muscles.”

In fact, one of the biggest concerns with exergames is

that instead of acting as a gateway to a more healthy, active, outdoor lifestyle, they drive people indoors to their video game consoles.

A study by the American Academy of Pediatrics tested children who were given active video games and children who were given inactive video games. The study found that kids with the active games weren’t any more active than kids with inactive games.

Buying the games isn’t enough. You have to know how to use them and force yourself to break a sweat, which now has a bad reputa-tion, Berg said. If people know they might sweat, they don’t choose the most effective exer-cise methods.

“Just the term workout – it’s almost too bad that people think it has to be work,” Berg said. “It should be more like move your body, have fun. It should be something that takes your mind off what you’re doing and disassociate yourself from the problems of life.”

That’s exactly what the Omaha YMCA is hoping will happen with its new exercise equipment.

One year ago, the YMCA began installing $6,000 bikes featuring a program that sim-ulates riding in a variety of locations, like the Swiss Alps, with use of TVs and built-in inclines.

“Adults actually love the equipment just as much as the kids,” said Lance Cohn, executive vice president of operations. “It’s just a way to keep your mind engaged into something aside from just the

workout.”People liked the machines

so much that Cohn now orders all of the YMCA’s new cardio equipment with that feature installed.

In September 2010, the Fremont YMCA – the second largest in the nation – opened The Underground, an exer-game center aimed at youths. It has light-sensor games and console games along with other active-engagement games. The sensor-based games have light-up sensors on the wall or on the floor that players must react to and touch.

Omaha’s Cohn hopes to continue finding new ways to blend fun and fitness.

“For us, it’s kind of a new age as far as where the indus-try and the market is headed,” Cohn said.

Chamberlin thinks the future of exergames already is evident.

There are a growing num-ber of variations of the sensor-based games, she said, and these games, in addition to console sensors like the Xbox Kinect, will continue to grow in popularity, Chamberlin said.

“Our views of games are evolving,” Chamberlin said. “Thanks to things like smart-phones and mobile devices, a lot of us are gamers who didn’t used to be.”

But, she said, there still will never be a miracle method to make them no-fail fat-burners.

“Try a bunch of different things,” Chamberlin said. “Give yourself enough space to realize there’s no perfect solution.”


The human body is made up of many complex parts working together to keep you active. And if what moves you hurts, GIKK Ortho Specialists can get you moving again.

Each of our physicans focus solely on one area of the body so there is a specialist for each of your moving parts.

So, trust the experts at GIKK Ortho Specialists to help you get back to the healthy and active lifestyle you deserve, today.

We’re Experts in These Parts

Foot & Ankle | Hand & Wrist | Hip & Knee | Shoulder & Elbow | Sports Medicine

17030 Lakeside Hills Plaza | 7710 Mercy Road

402.399.8550 | www.GIKK.com

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Game onExergames, like ‘Wii Sports,’ seen as useful but

often less effective than real thing

Submitted photo

If you’re using exergames to get your weekly fix, it’ll take two and a half hours riding a raft in “Kinect Adventures” or dancing to 43 songs in “Dance Dance Revolution” to match the burn of fast-paced walking, which burns 350 calories an hour. And no, menu time doesn’t count, nor does sitting and flicking your wrist with the game controls.

Healthy ways to speed up your metabolism

Dieters are often aware of metabolism and its effect on an individual’s weight. Metabolism is a process that serves a host of important functions, including convert-ing food and drink into energy and using energy to con-struct certain components of cells.

For the perpetual dieter, metabolism can be a natu-ral-born enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frustrating, a

person’s metabo-lism can hinge on genetics and gender. People may inherit a speedy or slow metabolism. Gender plays a large role considering men have a tendency to burn more calories than women, even while resting. Those who inherited a speedy metabolism

are often the people who can seemingly eat whatever they choose without gaining a pound.

But gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, there are several healthy ways to speed up metabo-lism.

• Pack on some muscle. People with more muscle tend to have a higher resting metabolic rate. That’s because muscle burns more calories than fat. According to the American Council on Exercise, each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day. Those figures might seem insignificant, but they add up over time and someone with significant muscle can burn considerably more calories than some-one without. Employ resistance training to build muscle, as such training activates muscles all over the body, increasing your daily metabolic rate as a result.

• Emphasize intensity. Daily exercise is great, but high-intensity daily exercise will prove more effective at speeding up your metabolism. Low- or moderate-inten-sity workouts don’t pack the same punch as high-inten-sity workouts, which produce a longer increase in resting metabolic rate. Sign up for a Zumba or spin class at your gym, both of which are the kind of high-intensity cardio-vascular workout that can speed up your metabolism.

• Embrace grazing. Grazing is a dietary philosophy in which individuals eat five to six smaller meals every three to four hours instead of three large meals each day. Eating this way helps keep your metabolism going, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet. Of course, what you eat when grazing is important, too. Choose low-fat, high-nutrient foods, and snack on fruits and vegetables instead of more popular snacks like potato chips. Grazing on unhealthy foods won’t lead to weight loss and may even cause weight gain.

• Eat more protein. Protein can serve many purposes for people trying to lose weight. Protein has a tendency to make you feel full when you eat it, reducing the likeli-hood that you will overeat. In addition, the body burns more calories when digesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, fish, nuts and beans are great sources of pro-tein, which should not be all you eat but can be used as a periodic replacement for other foods that may slow down your metabolism.

• Stay hydrated. Your metabolism will likely slow down if you allow yourself to get dehydrated. When the body does not have enough water, several of its func-tions, including its ability to burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot generate energy, affecting your metabolism. In addition, the body is not as effec-tive at using fat as fuel when it is dehydrated, further slowing your metabolism. Staying hydrated is as easy as drinking enough water throughout the day. How much water an individual needs to stay hydrated is open to debate among medical professionals, but one study found that adults who drink eight or more glasses of water per day burned more calories than those who drank four glasses of water per day.

Many people feel they were either gifted at birth with a fast metabolism or doomed from the start with a slow metabolism. But an individual’s metabolism is not set in stone, and there are a host of healthy ways men and women can speed up their metabolism.


Submitted photo

Lifting weights and staying hydrated are two ways to speed up your metabolism.

Each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day.

As spring draws near, the time to get in shape and shed some pounds has arrived. Those considering a cleansing diet should weigh the pros and cons before beginning.

Turning to a cleansing, or detox, diet after a period of unhealthy eating may seem like a good idea. These types of diets have become quite popular in recent years, and many are endorsed by celebri-ties who routinely detox to look svelte and feel good. Cleansing diets typically involve restrict-ing food and beverage choices to a few different options and eliminating certain foods, nota-bly dairy products, some types of grains, caffeine, alcohol, and sugar. The benefits range from clearer skin to weight loss to reduced symptoms of certain health ailments.

As with any type of diet, it is best to consult with a physi-cian before beginning a cleans-ing diet. After speaking with your physician, consider the pros and cons before making a final decision.

Pros• Reduced bodily toxins:

While there is no scientific proof that cleansing diets actu-ally rid the body of harmful microorganisms, the nature of these diets suggests that cleansing may take place. Many of the diets concentrate on eating natural, whole fruits and vegetables and drinking plenty of water and fruit juices. The increase in vegetable fiber helps to flush out the diges-tive system, and the influx in liquid consumption can cause you to visit the bathroom more frequently, ridding the body of substances in the blood and urine. Eating organic foods will reduce the consumption of chemical pesticides and preservatives, which can have various benefits on the body.

• Weight loss: One reason people are drawn to detox diets

is the potential to lose weight. Restricting certain foods will result in reduced caloric intake, particularly if you’re moving away from high-fat foods to fruits and vegetables. A cer-tain amount of water weight also will come off, which is a temporary benefit to a detox diet. If a healthy eating plan is implemented after the short-term cleansing diet, it may be possible to keep the weight off permanently.

• Indifference to once-loved foods: After one week on a restricted diet, you may no longer crave the foods you thought you needed on a daily basis. You may actually find that certain junk food is no longer appealing. The diet may serve as a catalyst for a change in eating habits.

• More energy: Some people report that cleansing the body gives them more energy from the natural foods they are eat-ing.

Cons• Nutrition deficiencies:

Some doctors argue that a detox diet is not as healthy as it sounds because it can lead to health problems resulting from nutrition deficiencies. By limiting the foods you eat, you may not be getting all of the essential vitamins and miner-als your body needs to function and repair itself.

• Changes in metabolic rate: If the goal from a cleansing diet is to lose weight, restrict-ing food intake could backfire. That’s because if the body feels it is being starved by a lack of eating, it could actually go into a “power-saving mode,” just like your computer or phone does. Your metabolism slows down to conserve the amount of fat stored you have. There-fore, eating less may actually not cause any weight loss. Or it may lead to binge eating after the cleanse.

• Feeling unhealthy: Although the goal is to have

more energy and have a body that feels good, some side effects of a detox diet could be off-putting. Fatigue, con-fusion, dizziness, headaches, and general malaise may occur from calorie or food restriction. These symptoms may abate when you include more foods in your daily diet.

• Potential development of unhealthy habits: It may be possible to develop an eat-ing disorder if the results of a cleansing diet are positive. Instead of engaging in the diet for a limited period of time, you may be tempted to con-tinue in a strict restriction of food, which may be unhealthy in the long run.

It is important to research a cleansing diet and weigh all of its advantages and disad-vantages before making a final decision. Talking to a doctor can also help people decide if such a diet is right for them.



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Better Hearing is Better Living

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(402) 238-1380

Don’t miss a thing with your FREE Caption Call Phone

with the purchase of an Audibel Hearing Aid. The telephone that displays written captions of what

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internet connection is required.)

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Health & Fitness Spring 2013