Healthy Choice

� Highlightingways to stay healthyin our community

BY ANNA [email protected]

Got the winter blues? Try ex-ercise.

“The benefits of exercise arenumerous,” said Lu CindaFisher, personal trainer at Fit-ness Center of Park Rapids.”Ourbodies are meant to move.”

If someone hasn’t exercisedin a while or are starting out forthe first time, Fisher recom-mends starting out slowly.

“A lot of people are gung-hoabout it but go too fast, get soreand burned out,” she said.

Results won’t be instanta-neous.

“Start out with somethingyou like,” Fisher said. “After itbecomes a routine, make sure toswitch it up a bit.”

Also, be sure to stretch beforeand after every workout.

“Stretching is just as impor-tant as the workout itself,” shesaid. “Muscles will developmuch better and you will havegood results.”

A person’s metabolism willbegin to increase after exercis-ing and it will be easier to loseweight, Fisher said. “It will alsokeep you warmer in the winter,”she said.

Trying group classes can be agood way to make friends andkeep exercise exciting.

“I know a lot of people counton classes but everybody is a lit-tle different,” she said.

Other benefits to exercisinginclude increased dopamine inthe brain, which can help peo-ple get over the winter blues,Fisher said.

“It also gives you self confi-dence,” she added.

People sleep better, too, ifthey exercise, and their skinlooks better because it gets

washed out from the inside,Fisher said.

“A person who takes the firststep to be more active will alsostart to take a look at otherthings such as the food they areconsuming,” she said.

Heidi Mason, a personaltrainer in Park Rapids, hasworked in a corporate settingand has ideas for getting insome activity at work.

“One thing for me is to justget up and move, even if it’s justa couple minutes,” she said.

Some exercises can even bedone at a desk, such as stretch-ing or lunges.

Mason promotes at least 30minutes per day of activity andtwo or three days per week ofstrength exercises.

“Try to get at least 10 minutesat a time,” she said. “But if youwant to break up the 30 minutesthroughout the day that’s fine.”

Staying physically active inthe winter can be difficult butit’s easier with the availability offitness centers. There are also alot of exercises that can be doneat home, Mason added.

“Winter is a great time to trysomething new,” she said.“Change up your routine. Ifyou’re already a runner maybe

1CWEDNESDAY, DEC. 12, 2012PARK RAPIDS ENTERPRISE

See Exercise Page 2C


City officials and commu-nity agency staff were on handto celebrate with River HeightsApartments the passing of asmoke free policy that will gointo effect for their facility onJan. 1, 2013.

River Heights’ smoke-freepolicy was driven by the needfor a healthier smoke-free en-vironment in which to live.The residents were surveyedon their preference for asmoke-free building and is-sues, which could be wors-ened by the exposure tosecondhand smoke.

Sharon Voyda, Manager atRiver Heights Apartmentssays, “It is clear that the major-ity of residents do not want tobe exposed to secondhandsmoke in their homes. Smok-ers are still welcome here –they just need to smoke out-side. We believe this policy willcreate a safer and healthier en-vironment for all our resi-dents.”

Diane Brophy, St. Joseph’sCommunity Health StatewideHealth Improvement Program(SHIP) Coordinator organizedthe celebration for the resi-dents in conjunction with theGreat American Smokeout.

One resident stated, “I’m soglad we are going smoke-freebecause we live in a buildingwith many people who haveasthma, COPD and heart dis-ease, and these are our neigh-bors.”

A program was held in No-vember for residents. NancyCarroll, the mayor of ParkRapids, presented a letter ofcommendation for goingsmoke-free. In addition to in-formation on the effects ofsecondhand smoke and tipsfor quitting smoking, residentshad an opportunity to receiveinformation on coping withstress from Lake Country Asso-ciates, on fire safety from Park

RiverHeightsto initiatesmoke-freepolicy


Century physical educationteacher Molly Aukes is workingon a pilot project to develop awalking/jogging challenge forelementary students.

Prime West Health out ofAlexandria has provided thewellness grant.

“We have started this withsecond, third and fourthgraders. This activity is bychoice, and is rewarded withtokens for completing 2 miles,

5 miles, 13.1 miles and 26.2miles,” she said.

The message to the kids isthat taking 5-10 minutes towalk or jog is a great healthbenefit to their bodies. They

can choose one day a week, onelap every day, to talk with afriend etc,

“I still encourage them toplay at recess as well,” Aukessaid. “They need that unstruc-

tured time also.”One large lap outside is

equal to one lap at the track.Four laps is a mile.

ANNA ERICKSON / ENTERPRISE

Gere Huebner, of Park Rapids, spends time in the weight room regularly tostay in shape.

�Residentslearn tipsto quit

Pilot project has students tracking walks, runs� Kidslearning benefitsof walking


Students at Century School are taking advantage of walking programs. Above, middle school students walk duringrecess for an opportunity to exercise and socialize with friends.

See Walking Page 3C

See Smoke-free Page 4C

‘A lot of people are gung-ho about it,

but go too fast, get sore and burned out.’

Lu Cinda Fisher Personal trainer

Regular exercise routinehas many health benefits

try cycling.”Group exercise classes are

also a good way to stay active.“The social interaction

can help you stay motivated,”Mason said.

On cold days where some-one might not want to gooutside, an indoor circuittraining can be the way to go.

“Do some jumping jacks,lunges, switch it up every 30seconds,” she said. “Youcould even incorporate vacu-uming or other household

tasks.”Just get off the couch, she

said.An office challenge could

also be a good motivator.Being healthy and active as agroup can help everyone.

“The biggest thing is mak-ing that good decision andkeep going all year,” she said.“The benefits of physical ac-tivities are huge.”

Mason recalls one of herfavorite quote, which shesays to clients a lot: “Whatyou put into it is what you getout of it.”


Influenza season is justgetting underway in Min-nesota, so it’s not too late toget vaccinated against whatcan be a serious disease, saystate health officials.

Nearly everyone shouldget vaccinated and there aremore options for doing sothan ever before. An idealtime to get vaccinated isduring Minnesota’s annualBan the Bug campaign. It isa collaborative effort to pro-vide Minnesotans with op-portunities to get theirannual influenza vaccina-tion. Campaign partners in-clude the MinnesotaDepartment of Health(MDH), the MinnesotaCoalition for Adult Immu-nization (MCAI), local pub-lic health agencies andother health care providers.

The campaign coincideswith the Centers for DiseaseControl and Prevention’sNational Influenza Vaccina-tion Week. Local publichealth agencies, nonprofitgroups and health care or-ganizations in many Min-nesota communities willsponsor influenza vaccina-tion clinics during Ban theBug week as well asthroughout the month ofDecember and beyond.

Public health adminis-trator RaeAnn Mayer re-cently gave an update oninfluenza activity, sayingthe flu season started threeweeks early this year andcould be similar to the2009-10 season, when amoderate outbreak was ex-perienced in the county.

She said there are plentyof vaccines available, buturged “self-quarantine” asthe best method to stop thespread of flu.

Flu vaccinations are nowgiven at a wide variety ofplaces, including traditionaldoctor’s offices, local healthdepartment clinics, andcommunity settings as wellas in retail pharmacy andworksite locations.

Besides the traditionalflu shot, there is a nasalspray available for healthypeople between ages 2 and49. There is also a new prod-

uct that uses a very smallneedle to inject the vaccineinto the skin layers only.

“With so many options,it’s hard to imagine whyanyone who could get vac-cinated wouldn’t,” said KrisEhresmann, director ofMDH’s Infectious DiseaseEpidemiology and Controldivision.

Influenza vaccination isnow recommended foreveryone six months andolder unless they cannot bevaccinated for medical rea-sons. It is especially impor-tant that those at high riskfor serious complicationsfrom influenza be vacci-nated. These include preg-nant women, seniors,young children and thosewith chronic medical con-ditions. Children under sixmonths of age cannot re-ceive influenza vaccine, sohousehold contacts andcaretakers should be vacci-nated to protect the very

young. “By getting vaccinated

for influenza now, you cangreatly reduce your chancesof getting influenza – orspreading it to someoneelse – during the busy holi-day season,” Ehresmannsaid.

Influenza is a diseasethat can have serious con-sequences. Even during atypical influenza seasonsuch as 2011-12, more than500 Minnesotans were hos-pitalized with influenza.

“The best way to reduceyour risk of serious illness iswith vaccination,” Ehres-mann said. “While the vac-cine doesn’t offer perfectprotection, if you don’t getvaccinated, you have zeroprotection,” she said.

It’s important to get in-fluenza vaccine every year,health officials said. Thevaccine often changes fromyear to year because thestrains of virus circulating

around the world canchange every year and thelevel of protection wanesover the course of a year.This year there are two newstrains plus the H1N1 strainin the vaccine. Locally, St.Joseph’s Area Health Serv-ices offers adult healthscreenings and immuniza-tions for those 19 and olderfrom 10:30 a.m. to 12:30p.m. the first Thursday ofeach month.

No appointment is nec-essary for vaccines or healthscreenings that are admin-istered at the CommunityHealth office, 323 Main St.South.

Getting immunized is alifelong, life-protecting job.

Immunizations availableinclude Hepatitis B, Gar-dasil (HPV) for cervical can-cer prevention,measles/mumps/rubella(MMR), meningococcal(MCV), pneumovax (PPSV)and tetanus/diptheria/ per-

tussis (Tdap).Patients on Medical As-

sistance or Minnesota Careare asked to bring theirhealth card. No one will beturned away for an inabilityto pay.

Available to all adults (in-surance will not be billed)are tetanus/ diptheria (Td),tetanus/diptheria/ pertus-sis (Tdap) and Hepatitis B.

Adult health screeningsinclude total blood choles-terol (non-fasting) and(non-fasting) blood sugarand hemoglobin.

Blood pressure screen-ings are administered at nocharge.

Minnesota recorded itsfirst official case of in-fluenza early this seasonand the virus is currentlycirculating at low or “spo-radic” levels in the state. Fluseason can peak anytimebetween January and April,so getting an influenza vac-cination now can provide

months of protection, saidEhresmann.

“Our coalition worksyear round to make sureMinnesotans have everyopportunity to protectthemselves, their familiesand their communityagainst influenza and tostay healthy all seasonlong,” added Kristin Nichol,MD, Associate Chief of Stafffor Research at the Min-neapolis Veterans AffairsHealth Care System andchair of MCAI.

PARK RAPIDS ENTERPRISE2C WEDNESDAY, DEC. 12, 2012

Public health nurse Amy Morris prepares to immunize JoyCe Wood at an immunization clinic earlier this year.

JEAN RUZICKA / ENTERPRISE

from Page 1C

‘The biggest thing is making that

good decision andkeep going all year.

The benefits of physical activities

are huge.’

Heidi MasonPersonal trainer

Exercise: Motivationcan come from friends

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Winter flu season underway

Above left, exercise equipment is available at local fitness centers for people to create a workout plan with a variety of exercises. Above, PeteAnderson, of Park Rapids, lifts weights during the winter months.


During flu season, be-sides getting vaccinated,there are other steps peo-ple can take to avoidspreading or catching in-fluenza:

� Do your best to stayhealthy. Get plenty of rest,physical activity andhealthy eating.

� Stay home fromschool or work if you havea respiratory infection.Avoid exposing yourself toothers who are sick withflu-like illness.

� Cover your nose andmouth with a tissue when-ever you cough or sneeze,then throw the tissueaway. If you don’t have atissue, cough or sneezeinto your sleeve.

� Clean surfaces youtouch frequently, such asdoorknobs, water faucets,refrigerator handles andtelephones.

� Wash your handsoften with soap and wateror with an alcohol-basedhand sanitizer when soapand water are not avail-able.

� The symptoms of in-fluenza, which tend tocome on suddenly, can in-clude a sore throat, cough-ing, fever, headache,muscle aches and fatigue.People who become se-verely ill with influenza-like symptoms should seea physician. Influenza iscaused by a virus and an-tibiotics are not effectiveagainst it.

Tips for preventing influenza


The local Women, In-fants and Children nutritionprogram is making stridestoward healthier eating.

The WIC program is of-fered through St. Joseph’sCommunity Health. Nutri-tion advice and education ispart of the program.

Women receive vouchersthat can be used for a spe-cific list of foods. WIC is notan entitlement program asCongress does not set asidefunds to allow every eligibleindividual to participate inthe program. WIC is a Fed-eral grant program forwhich Congress authorizesa specific amount of fundseach year for the program.WIC is administered at theFederal level by FNS. It isadministered by 90 WICstate agencies, through ap-proximately 47,000 author-ized retailers and operatesthrough 1,900 local agen-cies in 10,000 clinic sites, in50 State health depart-ments, 34 Indian Tribal Or-ganizations, the District ofColumbia, and five territo-ries.

Women, infants andyoung children statewideparticipating in the pro-gram are able to receive avariety of healthier foods,including fresh, frozen andcanned fruits and vegeta-bles; whole grain productssuch as bread, tortillas,brown rice and oatmeal;jarred baby foods and soybeverages; and tofu.

A woman may qualify ifshe is pregnant, nursing or

has a child under age 5.There are also incomeguidelines. The WIC targetpopulation are low-income,nutritionally at risk:

Pregnant women(through pregnancy and upto 6 weeks after birth orafter pregnancy ends).

Breastfeeding women(up to infant’s 1st birthday)

Nonbreastfeeding post-partum women (up to 6months after the birth of aninfant or after pregnancyends)

Infants (up to 1st birth-day). WIC serves 53 percent

of all infants born in theUnited States.

Children up to their 5thbirthday.

Women are encouragedto apply by calling the WICoffice at 237-5464.

The program has beenant opportunity for teach-ing people to read food la-bels.

Only skim and one-per-cent milk are offered to allwomen and children overthe age of two.

The foods provided bythe WIC program reflect thedietary guidelines for Amer-icans. The choices encour-age breastfeeding, supportinfant feeding practices rec-ommended by the Ameri-can Academy of Pediatrics,and are well suited to thefood preferences of the di-verse populations served bythe WIC program.

The local grocery storeshave been cooperative inworking with the WIC pro-

gram. Stickers are placed inthe stores near foods thatare WIC approved.

Since 1973, the WIC pro-gram has offered partici-pants nutritionassessments, nutrition edu-cation, a food package de-

signed to meet their nutri-tion needs, and health carereferrals that have continu-ally resulted in better healthoutcomes.

For more informationabout WIC, or to apply forthe program, call 237-5464.

Walking: One goal ofprogram is to increasefamily exercise, activity

WIC program offers nutrition advice, education

Women, infants and young children statewide are able to receive a variety of healther foods, includingfresh vegetables.

PHOTOS BY ANNA ERICKSON / ENTERPRISE


tember with 35 participantsin second grade, 16 in thirdgrade and 14 in fourthgrade. By the end of theninth week, participationgrew tremendously with 104second graders, 84 thirdgraders and 71 fourthgraders participation.

The goals of the programare:

� To increase individualparticipation inwalking/jogging program atrecess.

� To increase participa-tion of kindergarteners andfirst graders.

Because of thepaper/pencil format ofrecording right now, Aukessaid she has set a goal ofApril to introduce the walk-ing challenge to the K-1population.

“We will modify to makeit as easy as possible for therecess supervisors and maytry something like handingout a certificate for com-pleting 2 laps, which theycan return to a phy edteacher,” she said.

� To increase family ac-tivities together.

So far, she has had threeSaturday family fun fitnesswalks and to date just onefamily has participated.

“We plan to make achange starting January andsend home a Family FunFitness Calendar and fami-lies will have choices of ac-tivities and throughdocumentation on the cal-endar, students will be ableto earn the monthly token,”she said.

To date Aukes said theyhave handed out the follow-ing tokens to kids in grades2-4:

Foot = 2 miles: 123 stu-dents

5 = 5 miles: 47 studentsRunner = 13.1 miles: 7

students26.2 = 26.2 miles (a

marathon): 1 studentSome Century middle

school students are alsowalking during their recesstime.

Century physical educa-tion teacher Aarin Galskistarted an indoor walkingclub last year to give stu-dents another option duringrecess. The club is for sev-enth- and eight-graders.

She and other teacherssaw the older students drag-ging their feet on the wayoutside.

Students walk to musicand have fun chatting andgetting exercise to keep uptheir energy.

Making Our Communities Healthier

CENTER FOR WEIGHT MANAGEMENT � COMMUNITY DENTAL CLINIC REHABILITATION SERVICES � COMMUNITY HEALTH � HOSPICE

CARE ESSENTIALS HOME MEDICAL EQUIPMENT

�Athletic/Personal Training�Cardiac Rehab Phase III,

Independent ExerciseProgram

�Charity Care�Child & Teen Check-ups

Outreach�Donate Life�Education

- “A Matter of Balance,” Home Fall Prevention Classes

- Childbirth Preparation Classes

- Diabetes Classes- Fatherhood Skills Classes- Hubbard County Nutrition &

Cooking Classes (SocialServices)

- Newborn Sibling Classes�The FATHER Project�Fatherhood Leadership Circle�First Thursday

- Adult Health Screenings- Immunizations

�Foot Care Clinics�Grateful Patient Program�Healthcare Directives�Healthy Park Rapids 2020

�Hospice Honors VeteransProgram

�Hubbard County Fatherhood Resource Directory

�Hubbard County ResourceDirectory

�Infant Car Seat Program�Infant Hearing Screenings�Lactation Counselors�LEARN & “ReThink

& ReLEARN” WeightManagement Programs

�MOVE! Exercise Classes�Now I Lay Me Down

To Sleep�Parish Nursing�Patient Compassion Grants�Reduced Mammogram

Screening (SAGE)�Safe Place for Newborns�Senior Companions�Senior Providers�School Programs

- 8th Hour - Activities Late Bus- After School Adventures- “Be Kind” Program- Dental Checks & Hygiene

Education

- Flu Vaccinations- Strength & Conditioning

Training�Statewide Health

Improvement Program-Century Community

Garden�Student Health Career

Scholarships�Support Groups

BariatricDiabetesGriefCaregiversStroke

�Take it to the Box�Violence Prevention Planning

& Implementation�Walk From Obesity�Weekend in the Pines

Annual Bariatrics Retreat�Women, Infants &

Children (WIC) Program�Youth Alcohol Prevention

-We Decide-PhotoVoice projects- Project Northland curriculum- “Class Action” curriculum-Beverage server training

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from Page 1C

Local grocery stores place WIC signs throughout the stores to indi-cate foods that are eligible for the program.

Celebrate Recovery, aChrist centered programdesigned to address allforms of “hurts, hang-upsand habits,” meets at 7p.m. each Wednesday atElijah’s Echo, 601 1stStreet East, Unit 2, ParkRapids.

Most people are famil-iar with the traditional 12-step programs of AlcoholAnonymous and NarcoticsAnonymous and othergroups. Lives have beenchanged by the formats.

“The challenging issueis the understanding of anundefined God, the savingpower of Jesus Christ andthe ministry of the HolySpirit,” according to infor-mation on the program.

“Celebrate Recoverystrives to bring us into anunderstanding of whoGod is, what he has doneand what we can bank onhim doing in the fu-

ture…all while we recoverfrom hurts, hang-ups andhabits.”

Kenny May is spear-heading the program thatis a “large umbrella” ini-tiative. Traditional recov-ery programs focus solelyon alcohol or drugs or an-other single problem. Cel-ebrate Recovery addresses

a limitless potential num-ber of issues it’s built toencounter.

Attendees need not beChristian; all are accepted“as is.”

For more information,contact May at 252-9333.

Elijah’s Echo is a min-istry promoting decisionby discernment.

According to informa-tion on the program, a de-cision for Christ bydiscerning the truth abovethe many falsehoods pro-moted throughout theworld.

Everyday life, and theissues that confront theworld, should be ap-proached with a biblicalworldview.

As shown in 1 Kings18:21, Israel remainedsilent after Elijah’s appealto recognize the true Godagainst the false. Sincethose troubled days in Is-rael’s past, the world hasseen the gift of JesusChrist arrive to be pre-sented to all nations; thepromise of salvationthrough His death and thepromise of eternal lifethrough His resurrection.

Jesus is God’s Wordmade flesh. As long as aperson does not make a

decision for Christ, theyremain in a decision de-clining this offer of God’smercy and grace. This maysound like a contradic-tion, but: No Decision Is ADecision. It is a state ofpassivity against takingaction, or making anycommitment, for one pathor another.

The cry of Elijah echosaround us today. Many inthe world have not made adecision regarding theirspiritual walk... Many be-lieve they’ve made a deci-sion, but are notintentional in theirchoice. Jesus Christ con-tinues to hold His handout to those who willplace their hand in His.

Often the reason peo-ple don’t want to make adecision... or give lip serv-ice to a decision (ratherthan authentic commit-ment) is because of an un-

derlying fear they willlose out on the “fun” theworld offers.

Many find themselvesswamped under the pro-liferation of false teach-ings and feel-goodphilosophies luringthem away from the trueGod and obscuring thecore of Christ. Such mis-understandings can beaddressed andanswered... becauseChrist’s truth rises abovethe trappings of the worldand the unrelenting cir-cles of confusion.

The mission of Elijah’sEcho is to spur revival andbuild an outreach founda-tion providing ministriesof spiritual growth, educa-tion, accountability, helps,and support. These min-istries are advancedthrough prayer and inter-cession, guided and mani-fested by the Holy Spirit,while seeking and follow-ing God’s purpose andChrist’s promise for ourlives.

The goal is to presentextra opportunities ofgrowth, involvement, andworship for those whohave committed to Christ.To present a place theunchurched will findinviting on the road todiscovering Christ is Lordand Savior. To present anentry point for those whobear a prejudice againstentering “official” churchbuildings.

The prayer is that theunchurched will make adecision for Christ. Thatafter a commitment toChrist, they will want tofind and join a churchhome to grow in their per-sonal walk, contribute tothe body of Christ, andshare in congregationalaccountability.

Caregivers need to manage demands

‘The mission of Elijah’s Echo is to spurrevival and build anoutreach foundation

providing ministries ofspiritual growth,

education, accountability, helps

and support.’


Nicole Derheim, Melisa Jemtrud and Charlie Capshaw participate in the Walk MS Park Rapids event in 2012.

Mayor Nancy Carroll presented a letter of commendation for goingsmoke-free at River Heights.

Smoke-free: Health boardis working with landlords


Rapids Fire Chief DonnHoffman, and on otherhealth-related issues, suchas nutrition tips, parenting,and safe driving.

“According to the U.S.Surgeon General, breathingsecondhand smoke for evena short time can have im-mediate negative health ef-fects,” said Marti Lundin, ofBemidji office of the Ameri-can Lung Association. “Be-cause secondhand smokecan migrate between unitsin multifamily housings,causing respiratory illness,heart disease, cancer andother adverse health effectsin neighboring families, theU.S. Department of Hous-ing and Urban Develop-ment has encouraged theadoption of non-smokingpolicies for all public hous-ing units. I applaud RiverHeights Apartments’ boardand management for takingthis monumental step toprotect the health of resi-dents.”

Many landlords andproperty managers are in-stituting a no-smokingclause to improve the healthof their tenants and theirbottom line. Smoke-freeapartments reduce costs as-sociated with rehabbingapartments vacated by atenant who smoked and re-duce the risk of fire damageand death in properties.

The North Country Com-munity Health Board’sStatewide Health Improve-ment Program (SHIP) hascontracted with the Ameri-can Lung Associations’smoke-free housing pro-gram to work together withLocal Public Health Agen-cies, landlords, tenants, andthe community to increasethe number of voluntarysmoke-free apartments inNorthwest Minnesota sotenants can live in a healthy,smoke-free environment.Learn more atwww.LungMN.org/Smoke-Free Housing.

from Page 1C

BY SUSAN MONSRUDWALK MS COORDINATOR

Hats off to all caregiversof those with Multiple Scle-rosis. Care giving for a lovedone with Multiple Sclerosispresents more challengesthan many other healthconditions.

Caring for the 400,000Americans living with MS isa physical, emotional andfinancial challenge for theloved ones.

According to the Na-

tional Alliance for Care giv-ing (NAC) survey of 421friends and/or family mem-bers of people with MS,caregivers report spendingan average of 24 hours perweek giving care. Managingthe emotional and financialdemands of care giving re-quires creativity.

A few helpful hints:� Connect with local

support groups such as thePark Rapids MS supportgroup for those with MSand caregivers.

� Become involved withthe local National MultipleSclerosis Society, to find outabout the educational pro-grams and services theyoffer.

� Work with the MSmedical team: Althoughtalking about MS and finan-

cial help is not easy; if youlet your doctor know youhave a tight budget, he orshe may help you find moreaffordable treatment strate-gies and advise you on thebest ways to get any neededassistive devices, such aswalkers, canes or wheel-chairs.

� Talk to your employer:About 22 percent of care-givers report they have losta job because of their care-giver responsibilities, andanother 17 percent believethey could not hold down ajob along with their caregiving responsibilities. Talkto your employer aboutflexible scheduling or work-ing from home.

� Reach out to the phar-maceutical companies:Multiple Sclerosis medica-

tions are very expensive andmany drug companiesoften have programs forqualifying families that pro-vide prescription drugs atlower costs.

� Take the step by stepapproach and become in-volved with the MultipleSclerosis Society. Participatein the Park Rapids MS Walkthis spring. It will be Sun-day, May 5 at the HeartlandPark Shelter and Trail.

Last year’s event was atCentury School. Partici-pants created teams to raisemoney and awareness ofMS and to get closer to acure.

Call Denise Pederson at763-350-6957 or SusanMonsrud at 237-2067 withany questions.

� Caring forthose livingwith MS is achallenge

Celebrate Recovery designed to address hurts, habits

Kenny May

SUBMITTED PHOTO

Winter is here. It can bea beautiful time of theyear, but the snow and icethat covers the landscapein a pristine sheet of whitecan present certain haz-ards as well.

Walking on ice can beextremely dangerous, par-ticularly to those peoplewho already may havemobility issues, such asthe elderly. According tothe National Safety Coun-cil, slips and falls are thesingle largest cause ofemergency room visits.Slip and fall injuries alsoare the third largest causeof workplace injuries, saysthe Bureau of Labor Sta-tistics.

Many accidental fallsoccur from lack of stabil-ity or poor physicalhealth. However, comewinter, many falls can beattributed to walking onslippery surfaces coveredwith snow or ice. To avoidfalls on ice, men andwomen might want totake certain precautions.

Change the way youwalk

Adapting to the slip-pery conditions couldhelp prevent some of thefalls caused by snow andice. When walking on ice,plant feet with toes facingoutward slightly, and thenshuffle along. Hunchingover a little and extending

arms outward will help tolower your center of grav-ity and also offer a littlemore stability. Take short,flat steps so that the heelsand toes of your shoes stayin contact with the groundas much as possible andoffer maximum surfacecontact.

You should not takelarge strides or movequickly. This can definitelylead to slips and falls.Rather, leave extra time toget to and fro, especiallywhen walking to masstransit or to and from yourcar when commuting.

Switch shoesFlat shoes with rubber

soles are more capable ofgripping the ice thanother types of shoes. Con-

trary to popular belief,clunky winter boots maymake walking more diffi-cult. Try rain boots in-stead, as rain bootstypically have flatter soles.

There also are manydifferent types of shoe icegrips on the market thatcan be added to the solesof shoes. They easily slipon to offer more traction.Whenever possible, try toavoid shoes with alreadyslippery soles or highheels. Carry these shoeswith you and change afteryou are inside.

Treat walkwaysKeeping on top of

falling snow can help alle-viate slippery walkways.Use a combination ofsnowmelt and sand so

that you can keep side-walks clear.

Remove shoes indoorsSlips and falls can hap-

pen inside a home as well.Many people have tile orlaminate entryways intheir homes, and theseentrances can becomequite slippery when snow-packed shoes warm upand the snow melts, creat-

ing a wet, slick surface.Avoid falls by placing matsby the front door and re-moving shoes when youenter. Stash a pair of slip-pers nearby into whichyou can change.

Pack lightCarrying heavy bags

can disrupt your center ofgravity and contribute tofalls. Whenever possible,

travel light or use a back-pack to evenly distributeweight to help you walkmore easily.

Falls on slippery sur-faces can be quite danger-ous. Avoid trips to theemergency room for bro-ken bones or abrasions byslowing down, dressingappropriately and walkingon paths that have beencleared of snow and ice.


Keeping teeth and gumsclean is an important partof overall health.

The ADA recommendsthe following for good oralhygiene:

� Brush your teeth twicea day with an ADA-ac-cepted fluoride toothpaste.Replace your toothbrushevery three or four months,or sooner if the bristles arefrayed. A worn toothbrushwon’t do a good job ofcleaning your teeth.

� Clean between teethdaily with floss or an inter-dental cleaner. Toothdecay–causing bacteria stilllinger between teeth wheretoothbrush bristles can’treach. This helps removethe sticky film on teethcalled plaque and food par-ticles from between theteeth and under the gumline.

� Eat a balanced dietand limit between-mealsnacks.

� Visit your dentist reg-ularly for professionalcleanings and oral exams.

� Antimicrobial mouthrinses and toothpastes re-duce the bacterial countand stop bacterial activityin dental plaque, which cancause gingivitis, an early,reversible form of peri-odontal (gum) disease.

ADA-accepted antimi-

crobial mouth rinses andtoothpastes have substan-tiated these claims bydemonstrating significantreductions in plaque andgingivitis. Fluoride mouthrinses help reduce and pre-vent tooth decay. Clinicalstudies have demonstratedthat use of a fluoridemouth rinse and fluoridetoothpaste can provideextra protection againsttooth decay over that pro-vided by fluoride tooth-paste alone. Fluoridemouth rinse is not recom-mended for children age

six or younger because theymay swallow the rinse.Consumers should alwayscheck the manufacturer’slabel for precautions andage recommendations andtalk with their dentistabout the use of fluoridemouth rinse.

Talk to your dentistabout what types of oralcare products will be mosteffective for you. The ADAseal on a product is yourassurance that it has metADA criteria for safety andeffectiveness. Look for theADA Seal on fluoride tooth-

paste, toothbrushes, floss,interdental cleaners, oralirrigators, mouth rinsesand other oral hygieneproducts.

What is plaque?Plaque is a sticky film of

bacteria that forms onteeth and gums. Followinga meal or snack, the bacte-ria in plaque release acidsthat attack tooth enamel.Repeated attacks can causethe enamel to weaken,eventually causing toothdecay. Many of the foodswe eat cause plaque bacte-

ria to produce acids. If yousnack often, you could behaving acid attacks all daylong. Plaque that is not re-moved with thorough dailybrushing and cleaning be-tween teeth can eventuallyharden into calculus or tar-tar.

Plaque also producessubstances that irritate thegums, making them red,tender or bleed easily. Aftera while, gums may pullaway from the teeth. Pock-ets form and fill with morebacteria and pus. If thegums are not treated, thebone around the teeth canbe destroyed. The teethmay become loose or haveto be removed. In fact, pe-riodontal (gum) disease is amain cause of tooth loss inadults.

One way to preventtooth decay and periodon-tal (gum) disease is by eat-ing a balanced diet andlimiting the number of be-tween-meal snacks. If youneed a snack, choose nutri-tious foods such as rawvegetables, plain yogurt,cheese or a piece of fruit.

How do I brush my teeth?Place your toothbrush at

a 45-degree angle againstthe gums.

Move the brush backand forth gently in short(tooth-wide) strokes.

Brush the outer toothsurfaces, the inner tooth

surfaces, and the chewingsurfaces of the teeth.

Use the “toe” of thebrush to clean the insidesurfaces of the front teeth,using a gentle up-and-down stroke.

Brush your tongue to re-move bacteria and freshenyour breath.

How do I floss my teeth?Break off about 18

inches of floss and windmost of it around one ofyour middle fingers. Windthe remaining floss aroundthe same finger of the op-posite hand. This fingerwill take up the floss as itbecomes dirty. Hold thefloss tightly between yourthumbs and forefingers.

Guide the floss betweenyour teeth using a gentlerubbing motion. Neversnap the floss into thegums.

When the floss reachesthe gum line, curve it into aC shape against one tooth.Gently slide it into thespace between the gumand the tooth.

Hold the floss tightlyagainst the tooth. Gentlyrub the side of the tooth,moving the floss away fromthe gum with up and downmotions.

Repeat this method onthe rest of your teeth.

Don’t forget the backside of your last tooth.

Brushing, flossing key to healthy teeth

Teeth should be flossed daily to remove decay-causing bacteria.

Adapt walking to prevent slipping on ice this winter


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In today’s volatile em-ployment market, workerswho have jobs are doingjust about anything theycan to keep them. Forsome, this can mean head-ing to work even when itmay be best to stay home.Other employees fail totake sick days because aday out of work means aday without pay.

Although there certainlyare employees who usesick days when they have asniffle or a splinter, manyother diligent workersmaintain near-perfect at-tendance and choose goingto work when they shouldbe resting at home.

Going into the officewhen ill is not a smart idea.Not only does it put otherworkers at risk for catchinggerms, but also chancesare the sick employee’sproductivity will be poorand he or she may makemistakes that could costthe company money whileunder the fog of medica-

tion. Furthermore, workingwhile sick will delay thebody’s healing process,which could escalate theillness even further – lead-ing to more sick daysneeded.

Although every symp-tom does not warrant asick day, here are somesymptoms that could meanit’s time to take a day off.

� Stomach issues: Vom-iting and diarrhea aresymptoms of food poison-ing or other bugs thatwreak havoc on the gas-trointestinal system. Ingeneral, these illnesses donot last longer than 12 to24 hours. It’s much moreconvenient – and private –to do bathroom business inthe comforts of home.

� Fever: A higher fever(temperature more than101 F in adults) could be asignal of the flu or the bodyfighting another infection.It’s a wise idea to remain athome until the feverbreaks. A 2006 fact sheetfrom the Institute forWomen’s Policy Researchreported that a worker withthe flu is likely to infect 1.8

out of every 10 coworkers.� Bad cold: The first few

days of a runny nose andsneezing are often themost contagious. A personwho is sneezing and blow-ing his nose repeatedlycould end up infecting theentire office in the process.Stay home and rest up.Coworkers will appreciateit.

� Bacterial infection:Strep throat or conjunctivi-tis is caused by contagiousbacteria. It can take 24hours after the first dose ofan antibiotic until a personis no longer consideredcontagious.

� Mobility injury: Work-ers who have sprained orhurt a part of the body re-sulting in an inability to dothe job effectively maywant to stay home until theinjury is better. What’smore, working while in-jured could cause an evengreater injury to occur. Besure to report the injury tothe proper personnel if itwas the result of an acci-dent at work.

Sometimes it’s better to takea day off work when sick

PHOTOS BY ANNA ERICKSON / ENTERPRISE

Century middle school students are using activity planners to trackexercise and eating habits throughout the school year. The plannersmust be brought to phy ed class each day.

Active living planner helps students track healthy habits

Century phy ed teacher Aarin Galzki asks students to answer the question of the day in their activity planners.


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Park Rapids studentsare tracking their activityand eating habits dailywith new planners.

Century middle schoolteacher Aarin Galzki saideach year students receivean assignment book tohelp them stay organizedwith their schoolwork.

“This year the StudentCouncil purchased an Ac-tive Living Planner thatstill helps students stay

organized, but is alsobeing used in their PEclasses to help reinforcehealthy living concepts,”she said.

Students answer aquestion each day, suchas, “What is a barrier youcould try to overcome thisweekend?”

Each month of theplanner has a differenttheme to address differentaspects of healthy living.

Students must use theirplanners to help them an-swer the PE question of

the day that is based onthat month’s theme. Theyare required to have theplanners in class each dayand they are part of theirgrade.

“The weekly pages areloaded with helpful infor-mation and advice, as wellas a spot to chart a fewhealthy habits that weshould all be doing daily,”Galzki said.

A recent eighth gradeclass performed self-as-sessments in the planner.They rated how capable

they thought they were ofovercoming barriers thatprevent them from beingphysically active or eatinghealthy. Students werealso asked to evaluatetheir support system.

Galzki said she wasvery excited when she firstdiscovered the planners.Much of the informationwas already being coveredin class but the plannersorganize all the informa-tion. Students are able tokeep the books at the endof the school year.

“Ultimately, what agreat way to start teachingour students how to makehealthy choices on theirown and keep track ofthose choices now,” Galzkisaid.

A new way of fitnesstesting is also beingadopted at Century.

Fitnessgram will pro-vide students with an un-derstanding of what theHealthy Fitness Zone isand what it takes to main-tain their health in differ-ent areas of fitness.

The days of the oldPresidential Fitness Testswhere students were com-pared to other students isno longer part of the cur-riculum.

“Now the focus is onthe individual and theHealthy Fitness Zonebased on their gender andage,” Galzki said. “EveryStudent will get a printoutof their results with rec-ommendations on how toimprove in any area theymay need to.”

BY ANNE POLTAFORUM COMMUNICATIONS

It’s hard to look at thecalendar and not be re-minded that ChristmasEve will mark exactly fourmonths since my dad’sfuneral. There’s going tobe an enormous gap inthe family holiday cele-bration this year, and infact every year from nowon.

But for what it’s worth,we are far from alone inhaving grief as an unin-vited guest for the holi-days.

Although the culturalexpectation is that this issupposed to be a joyfultime of the year, the real-ity is otherwise for any-one dealing with death,illness, financial difficul-ties, divorce, homeless-ness, or other forms ofloss.

We shouldn’t need tobe reminded of this, butsomehow we often doanyway. And it seemsmany of us need outsideadvice on how to cope –or, for those who aren’tanticipating that theirown holidays might bedifficult, advice on how tobe sensitive toward familyand friends who are.

My email inbox hasbeen filling up since Oc-tober with suggestions oneverything from gettingthrough the holidayswhile undergoing cancertreatment to coping aftera natural disaster. A halfhour on the Internetturned up even more ad-

vice and insight, much ofit from experts on grief.

If there’s one messageto be gleaned from all thisinformation, it would per-haps be this: Expect youremotions to be near thesurface and expect that itwill be hard at times, butconcentrate on how youcan make the holidaysboth manageable andmeaningful in spite ofwhat you’re dealing with.

Caroline Flohr, wholives in suburban Seattleand recently published“Heaven’s Child,” a mem-oir about the suddendeath of her 16-year-olddaughter, Sarah, has thisto say: “Through the webof pain, I have beenamazed by the power offamily, love and faith inhealing.”

Have faith in your owninner strength and be ap-preciative of what youhave, she writes.

From a grief counselor:Try to avoid comparingyour situation with that ofother people who are to-

gether and enjoying theholidays; no family gath-ering is perfect or stress-free.

Alan Wolfelt, thefounder of the Center forLoss and Life Transitionin Fort Collins, Colo., anda noted author and coun-selor, suggests that ratherthan allowing well-mean-ing friends and family toprescribe how they thinkyou should spend theholiday, focus instead onwhat would be meaning-ful to you.

What about the thou-sands of people for whomhealth challenges will bean unavoidable part of theholidays? Deborah Corn-wall, a leadership volun-teer for the AmericanCancer Society and authorof a new book, “Things IWish I’d Known: CancerCaregivers Speak Out,”sums it up this way: “Keepit festive. Keep it simple.Keep it social. Keep it pos-itive.”

Having cancer or beinga caregiver for someone

with cancer (or any othermajor or chronic disease,for that matter) is oftenoverwhelming, so look fornormalcy, she advises.This might mean focusingon a few traditional activi-

There are many goodthings about a fresh coat-ing of snow on the ground,especially for those whoare avid outdoor enthusi-asts. Fresh powder makesfor ideal skiing conditionsas well as opportunitiesfor snowshoeing andsnowboarding.

Fresh snow also meanshaving to clean up drive-ways and sidewalks. Snowshoveling is somethingmany people do not enjoy,and it can potentially bedangerous if not doneproperly.

The possibility of an ac-cident or injury whileshoveling snow is veryreal. The American Acad-emy of Orthopaedic Sur-geons states that the mostcommon injuries associ-ated with snow removalinclude sprains andstrains, particularly in theback and shoulders. Indi-viduals who use snow-blowers are not immuneto injury, either. The Consumer ProductSafety Commission foundthat more than 6,000 peo-ple were injured usingsnowblowers in 2009. In-juries from snowblowerscan include lacerationsand finger amputations.

Serious health prob-lems may result fromsnow shoveling and snow-blowing, including heartfailure from overexertion.Many people are simplynot physically fit enoughto move heavy quantitiesof snow. Those who aremay not treat snow re-moval as they would astrenuous exercise, whichwould need a warm-upperiod so as not to strainmuscles. Furthermore, im-proper body mechanics

can put undue stress onthe lower back and causeherniated discs or degen-eration in the spine.

To make reduce the riskof injury when shovelingsnow, consider the follow-ing tips.

Consult first with a doc-tor to get a health assess-ment. If you are restrictedfrom certain strenuous ex-ercises, it stands to reasonthat you will be restrictedfrom shoveling snow aswell. Many people under-estimate just how strenu-ous snow removal can be.

Choose the right snowshovel or snowblower.Tools with a curved handleor an adjustable lengthhandle will help you feelmore comfortable andminimize slouching andarching of the back. Selecta shovel or snowblowerthat is lightweight to re-duce the amount of weightyou have to move in addi-tion to the weight of thesnow.

Dress appropriately forthe weather by layeringclothing. Layering enablesyou to remain warm, butthen shed layers shouldyou become overheated.Sweating and havingdamp clothing could putyou at risk for hypother-mia. Be sure to cover ex-tremities to guard againstfrostbite.

Warm up muscles bytreating snow removal forwhat it is – a physical ac-tivity. Cold, tight musclesare more prone to injury,say experts. It is ad-viseable to spend 10 to 15minutes with moderateexercise to get the bodyready for the workoutahead. Take a brisk walkand stretch your arms,

legs and back. It is best tolimber up to avoid injury.

Begin shoveling slowly,lifting only small amounts

of snow. Remember that itis not a race, and there areno prizes offered for get-ting the job done in record

time.Keep your back straight

while bending your kneesto lift snow. Position your

feet wide apart for the bestdistribution of weight.

Carry the shovelfuls ofsnow to where you wantthem, rather than tossingsnow to the side or overyour shoulders, which canonly injure your body. Tryto keep your arms close toyour body to reduce stresson the spine.

If using a snowblower,always wear eye protec-tion.

Never reach into theblades of a snowblower todislodge snow or anotherobstruction. Turn off thesnowblower first and waitfor a few seconds to let theblades recoil before at-tempting to clear theblades.

Turn off the engine anytime you are walking awayfrom the snowblower.

Keep tabs on the elec-trical cord so that youdon’t trip or accidentallyrun over it.

Do not allow childrento operate the snow-blower.

If you are not feelingwell, it is best to leavesnow removal to someoneelse. Many lawn care serv-ices double as snow re-moval businesses once theseasons change. Check tosee what plans your land-scaper offers.

Snow removal is a factof life for many peopleeach winter. Treat it as astrenuous exercise that re-quires proper technique tohelp minimize injuries.

The first step to shoveling is to choose the right shovel or snowblower. Also, dress in layers.

Take care in shoveling to avoid variety of injuries


Dr. Tina Robin

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Holidays aren’t always a joyful time

Anne Polta

See Grief Page 8C

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When temperatures drop,humans are not the onlyones who feel the chill. Coldweather also can take its tollon animals, including dogs,cats and birds. Protectingpets when winter arrives in-volves modifying care tac-tics.

A major winter snowfallor simply a snap of coldweather can cause manyproblems for pets. Much likehumans, dogs and cats canexperience frostbite on ex-tremities when subjected tocold temperatures. Ears,noses and paws all may bearthe brunt of cold weather, in-creasing the risk of injury.

Provide warm shelterAlthough it may appear

that pets are well insulatedagainst cold temperatures,fur or feathers do not makepets impervious to the cold.According to the ASPCA, furwetted by snow may not dryquickly, putting animals atrisk for a chill or even hy-pothermia. As a precaution-ary measure, keepcompanion animals insidewhen temperatures dropbelow 30*F.If yours is an outside dog, besure that he or she isequipped with dry, draft-freeshelter. A dog house that istoo large will not retain heat,

so keep this in mind. Reducewind chill by placing the doghouse where it will not be inthe direct line of wind. Youmay want to think aboutkeeping the dog in an insu-lated shed or garage if youprefer not to move the petinside.Cats can easily freeze whileoutdoors; therefore, it is saferto keep them inside. Also,outdoors a cat may seek un-safe shelter, such as underthe hoods of cars where theycan be injured or killed if thecar is started.Dress warmly

A mammal’s system forregulating heat can be com-promised when there is ex-cessive cold. No matter itstype of fur, a dog or cat maynot be able to tolerate longperiods of cold weather, un-less it is a breed that wasspecifically bred for remain-ing outdoors in the cold, likea Malamute or Husky. Whenventuring outside, considerthe use of a sweater or veston short-haired dogs, butkeep an eye on the pet.Wearing a coat doesn’t meanhe should be left outdoorsunattended.

Cats probably will not tol-erate any type of clothing. Ifgoing outdoors to a vet ap-pointment, use a carrier thatis insulated from the cold

with thick blankets.

Limit draftsAddress drafts around the

house, which will increaseyour comfort and that ofyour companion animals.Dogs and cats lie on theground, where colder airtends to collect. It may beseveral degrees cooler nearthe floor where they reside.Check windows and doorsfor drafts. If repairs or re-placements aren’t financiallypossible, consider the use ofdraft guards or insulatingcurtains.

These measures also will

protect pet birds. Most birdsthat are kept as pets are fromtropical climates and cannottolerate severe colder tem-peratures. Reduce risk of ill-ness by keeping birds awayfrom drafty windows anddoors that open and closefrequently during the winter.

Keep them leashedMany dogs like to frolic in

the snow, but snow cancause a pooch to lose hisscent on the ground and getlost. A dog also may run offand get smothered by tallsnowdrifts or slip throughthin ice when not being able

to gauge its surroundings. Itis best to keep dogs onleashes during any type ofinclement weather.

Be mindful of pets youngand old

Puppies and kittens aswell as older dogs and catsmay be less tolerant of colderweather. Young animals arelacking the fat stores andthick coats of their adultcounterparts that can helpprotect them against thecold. Housebreaking apuppy during the coldweather could be challeng-ing.

Senior dogs may feelaches and pains from thecold, which can irritate exist-ing conditions like arthritis.Limit their time outdoors tobathroom breaks.

Remove chemical poisonsAntifreeze and special-

ized nonicing window clean-ers used in automobiles arecommonly used in winter.These chemicals are oftensweet to the smell and tasteand very attractive to curiouspets. But only a few laps ofantifreeze can be deadly.

Keep any dangerous win-terizing chemicals –even saltused to melt snow – awayfrom pets to avoid accidentalingestion.

Provide extra food andwater

Pets need extra calories inorder to keep their bodieswarm in the cold weather.You may need to feed them alittle extra during the winter.Extra water may also be nec-essary when the pet’s metab-olism is working harder.

If a pet is kept outdoors,be sure to check if its waterhas frozen and replace it fre-quently.

Watch for symptoms of hy-pothermia

Even well-meaning petowners may be unaware iftheir pet is suffering from theeffects of too much cold.Here are some symptoms ofhypothermia.

� Violent shivering, fol-lowed by listlessness

� Weak pulse� Lethargy� Muscle stiffness� Problems breathing� Lack of appetite� Rectal temperature

below 98*F� Coma� Cardiac arrestCompanion animals may

experience anything fromdiscomfort to serious prob-lems when cold weather ar-rives. Take precautions tokeep pets safe and healthy allwinter long.

Provide extra care for pets during winter season

Pets have special health needs during the winter months.

ties, such as baking anddecorating cookies, thatare most important to youand skipping the rest.Make togetherness thepriority – and find time tolaugh, Cornwall suggests.

Those who haven’t yetexperienced grief or ill-ness or hardship duringthe holidays may want tobe helpful but don’t knowwhat to say or do.

Again, the expertscome to the rescue withsome important tips:Don’t judge. Don’t giveadvice that hasn’t beenasked for. Be present andlisten. Rather than wait-ing to be asked or makingvague offers of help, takethe initiative and offer tohelp in ways that are spe-cific and practical, such

as bringing over dinner orshoveling snow off thesidewalk.

In the days and weeksafter Dad died, it wasoften the little things thatmattered most – thecards, the phone calls, theneighbors who broughtfood, the people who tookthe time to share their

memories of him.Studies on coping with

grief and adversity mostlypoint to the same conclu-sion: Support from otherpeople matters, and anessential part of the re-covery process is the con-struction of meaning outof loss. Even though theholidays are often a seri-ous test of people’s emo-tional fortitude, at thesame time it can be anopportunity for the sick,the struggling and the be-reaved to become moreresilient.

Anna Polta is a health re-porter for Forum Com-munications Co.

from Page 7C

Grief: Support from other peoplematters and aids in the recovery

‘Those who haven’tyet experienced

grief or illness orhardship duringthe holidays may

want to be helpfulbut don’t know

what to sayor do.

Make continuous learningyour new habit this winterBY DAWN KAISERVILLAGE FAMILY SERVICE CENTEREMPLOYEE ASSISTANCE PROGRAM

Many years ago I took a course whichasked us to define the key roles we have in lifeand one of the roles I identified was “LifelongLearner.”

That role isn’t unique to just me – we areall lifelong learners or at least we should be. Ibelieve the moment you stop learning is themoment you stop growing, and when youstop growing, you risk a life of stagnation andwithering. So when you look at it, learning isan essential aspect of both our personal andprofessional growth and development and isneeded in order to turn who we are todayinto who we want to be tomorrow.

When I talk about continuous learning orlifelong learning, I’m not suggesting every-one go back to school for a new degree.Rather what I have found is that continuouslearning is more about a mindset and a habitthat is acted upon each every day. Learningis an active process. When it comes to learn-ing you will never reach a point where youknow it all, despite what some say, and youwill never live long enough to exhaust all theamazing possibilities of life.

So you how do you become a lifelonglearner? I am glad you asked.

Here are some tips for installing the habitof continuous and lifelong learning:

� Be curious. What do you wonder about?

Curiosity is one of the foundation blocks oflearning, no matter what your age. Lookaround, ask “why” and then set out to dis-cover what it’s all about.

� Keep a “to learn” list. As a lifetimelearner, train yourself to always have some-thing new or different to discover. Invest inyour mind, body and soul every day and cre-ate an ongoing list of topics, languages, skills,books, etc. you would like to explore.

� Be willing to teach or mentor others. Ithink sometimes we forget how much weknow. Maybe we know something so well wedo it automatically. Be willing to give others ahand and teach them what you know. Plussomething magical happens when you teachsomeone something – you begin to under-stand it better yourself and deepen your mas-tery of that subject.

� Learn something new each day. Ap-proach life with a beginner’s mindset andlook constantly for one new tidbit or a newway to expand your expertise or knowledge.Be open to learning and at the end of the dayreflect on what you learned or sometimesmaybe even relearned. Journal, meditate orcontemplate the ideas you have learned tohelp ingrain the lessons learned. Then youcan decide how to put it into practice.

Dawn Kaiser is an Employee AssistanceProgram (EAP) Trainer with The VillageBusiness Institute (www.thevbi.org).

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