inspirationsogemawcountyvoice.com/wp-content/uploads/2019/10/hww-jan_feb19.pdf · my grandchildren...

JAN-FEB 2019

VOICE

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Inside this Issue...famIly tradItIon . . . . . . . . . . . . . . . . . . 2HEARING LOSS . . . . . . . . . . . . . . . . . . . 3SOUL GUIDANCE . . . . . . . . . . . . . . . . . 5SNOW SCIENCE. . . . . . . . . . . . . . . . . . . . . . . .9

Healthywealthywise&

Lifestyle MagazineVol. 7 Issue 1

A publication of the

OGEMAW COUNTY VOICE

• Ogemaw County Voice JANUARY-FEBRUARY 2019Healthy Wealthy & Wise

As close to heaven as one can get...

the Lake Superior Shoreline

Inspirations

Photo by Kathy Collins

Healthywealthywise&

IN THIS ISSUEJAN.-FEB 2019

Vol. 7, Issue 1

GRANGE BELLPublisher

[email protected]

GRAPHIC DESIGNNIKKI MORRISSETTE

SALES AND MARKETINGKATHY COLLINS

Sales and Marketing [email protected]

989-450-6163

Nikki [email protected]

Deanna [email protected]

CONTRIBUTORSDr. Edward Peszko, Sally Rea, Michael Busch, MSU Extension,

MidMichigan Health and Deb Williams.

Healthy, Wealthy and Wise is published bimonthly by theOgemaw County Voice

107 S. Third, P.O. BOX 22 West Branch, MI 48661Office Phone: 989-701-2541

DISCLAIMER: All content within HEALTHY, WEALTHY AND WISE (HWW) is designed to provide general information only and should not be treated as a substitute for informed medical advice or care. Always consult a healthcare professional if you are in any way concerned about your health.

COPYRIGHT: © 2013-2018. All Rights Reserved. Reproduction in whole or part withour written permission is stricltly prohibited.

By Sally ReaAs the Christmas Season memo-

ries fade I think of a tradition that started years ago by my neighbor, Shirley Sullivan Hughes. It was her family tradition at Christmas time that got passed on to me. It was making “rock candy.” This was in the late 1950s. Back then the flavors of the rock candy were spicier. Now they have cotton can-dy, watermelon, cheese cake, bub-ble gum, tropical fruit and all the flavors that the kids liked.

After I got married in 1962 and had children, I started the tradition with my children, Girl Scout troop, group homes, friends and family.

In 2007 my daughter, Gail Gild-ner, had a Grandma Sally’s Rock Candy party tablecloth made for me and I love it. She even wrote a poem. For the last 11 years my children, grandchildren and now great-grandchildren have all

helped me make rock candy. Ev-eryone who comes and helps me make candy, signs their name on the tablecloth. The tablecloth has many names on it. After we are all through making the candy, there is powdered sugar everywhere.

On Dec. 15, my grandchildren all got together to make the “rock candy.” We look forward to it ev-ery year. This is my Christmas gift to them.

On Dec. 7, four of my classmates from the class of 1960 came to my house and we continued on with the tradition. We made 10 pounds of candy and everyone took a jar of the candy home.

It is so much fun to build mem-ories and I am hoping that one of my grandchildren will carry on the tradition in years to come after I am no longer around.

Family Tradition Cover Photo by Dee Dee Brinkman

Happy New Year! This picture was taken on New Year’s Day in Hale. “For as beautiful as this is, the fact that I planted these trees 15 years ago is awesome.”


By Michael BuschIf you made a list of physical abili-

ties you take for granted, what would they be? Perhaps the ability to walk, seeing at night, the taste of coffee in the morning, or the feel of a warm fire come to mind.

And how about your hearing? Americans take their hearing

for granted, but do not realize that impairment is common, especially as we age.

A 2011 survey by John Hopkins University researchers found that one in eight Americans had hearing loss in both ears and one in five had loss in one ear. Experts expect the number of people with a hearing impairment to grow as the U.S. population ages.

According to the National Institute of Health, hearing loss is so com-mon among seniors that 50 percent have impaired hearing after age 75. Hearing loss is often gradual and takes time to notice. In fact, the John Hopkins study estimates that about 15 percent of the population do not know they are hearing impaired.

Sue Delahanty, a 68-year-old re-tired West Branch business owner, is typical of those who experienced loss without knowing it. “I was asking people to repeat things all the time and missing the door bell.” She also found that her poor hearing ability was interfering with her work. “I couldn’t hear people talking at meet-ings. I was on the phone a lot and it

was difficult to communicate.”After eventually receiving a hear-

ing aid, her quality of life change dramatically. Delahanty suddenly had a new awareness of sounds most of us never notice. “I had never heard woodpeckers peck on trees before. My keys jingle a lot. All the sim-ple sounds you never heard before were there. My family especially appreciated it because they struggled with talking to me. And the people I worked with had trouble too.”

According to Sue Wilson, a li-censed hearing aid specialist at HearUSA, “The causes of hearing loss are usually attributed to one of three factors: age, heredity, and noise. Noise, in particular, “is a major cause, often found in concert goers, industrial workers, and those who use media players and common power tools.”

Wilson noted public perception of hearing loss has changed. “People didn’t consider the impact of noise 30 years ago, but now the baby boomer generation is facing more hearing loss than their parents.”

Delahanty is enthusiastic about her use of hearing aids, saying that they “change your quality of life so much that it is worth the cost.” She has loss in both ears, but continues to enjoy everyday physical activities, such as walking and weight-training.

Wilson points out that hearing aids are easy to maintain and removable

for other activities like swimming or sleeping at night.

Hearing loss is determined by using a audio test. A variety of pitch-es, tones, and speech are played at different volumes while the patient listens through headphones and re-

sponds. The entire test is painless and takes about 30 minutes.

If you believe you suffer from hear-ing loss, HearUSA in West Branch offers free audio screening. To make an appointment contact HearUSA at 345-7550 or [email protected].

Turn up your awareness about hearing loss

By Deanna Surbrook“I had no idea that I did not have

my kids’ car seats properly installed. I was shocked. It’s a scary thought to think of what could have happened. We want to help parents to ensure that theirs are installed properly.” – Trista Spencer, Ogemaw County EMS Director and member of the county’s Child Protection Council

Every day in the United States, four to five children die in car acci-dents – in fact, it is the leading cause of death for kids in this country.

It’s a sobering truth that the ma-jority of these deaths are directly related to car seats not being properly installed. Shockingly, 95 percent of car seats are being used incorrectly – that’s a whopping 95 percent of the millions of cars on the road today.

According to the Centers for Disease Control, child car seat use reduces the risk of death to infants by 71 percent and to toddlers one to four years old by 54 percent in passenger vehicles. Booster seat use reduces the risk for serious injury by 45 percent for children ages four to eight years when compared with seat belt use alone.

“An infant or child who is properly fastened in a correctly installed car seat has a much higher probability of sustaining less injuries versus not be-ing correctly installed,” said Trooper Shane Noble, Michigan State Police West Branch Post. “If a child’s car seat is not properly installed, a child has a much higher likely hood of suf-fering significant injury or possible ejection from the car seat, and or the

vehicle in a rollover or other signifi-cant crash.”

Car seats may look easy enough to install, but they are said to be a highly sophisticated and complicated piece of safety equipment.

The most common mistakes made by parents include routing seatbelts incorrectly, not putting seatbelts in the lock mode, using both the lower anchors of the LATCH system, forgetting to use the tether, not putting enough weight on the seat as it is being installed, and many more.

Certainly, no easy task for many parents to conquer on their own.

However, help is avail-able in Ogemaw County to ensure we can keep our kids safe and out of harm’s way while riding in a car.

Recently, a group of local law enforcement and county officials took part in a four-day Child Passenger Safety Class in Gaylord to become certified car seat technicians.

The group included Trista Spencer, EMS Director and member of the

county’s Child Protection Council; Victim’s Advocate Jesse Burgher; Michigan State Police West Branch Post Troopers Shane Noble and Brian Grezeszak, and Michigan Depart-ment of Health and Human Services Supervisor Corina O’Dell.

The fact that the course was four-days-long took Trista by surprise.

“I thought what in the world could we possibly do to spend four days installing car seats,” she said. “I have kids and I’ve used car seats.”

One of the difficulties to proper instal-lation is that the majority of vehicles are set up with different hard-ware and to ensure proper installation,

you must exactly follow the manu-facturer’s instructions.

However, it’s much more than proper installation to keep kids safe if you don’t use the car seat properly based on the height, weight and age of your child. Car seats are not a one size fits all.

According to Michigan state law, children must be properly buckled in

a car seat or booster seat until they are eight years old or four-feet-nine-inches tall. Children must ride in a seat until they reach the age re-quirement or the height requirement, whichever comes first.

“Check the stickers on the edge of the car seat and it will tell you if the seat fits your child,” Trista said. “Always follow the manufacturer’s instructions.”

Surprisingly, children must be in a rear facing car seat until they’re two years old or until they reach the highest weight or height limit recommended for their car seat and should be placed in the middle of the backseat, provided it has one.

For those with more than one child, the youngest child should be placed in the middle seat. Never buy a used car seat or reuse one that has been involved in an accident.

“Absolutely not,” Trista said. “It impacts the hardware and the plastic. Car seats have expiration dates. Plas-tic breaks, pieces rust and it has wear and tear that you don’t realize.

“When in doubt, it can’t hurt to make sure the car seat is put in right,” she added. “What can it hurt? It’s free and will give you peace of mind. Come see us, we will show you.”

To schedule an appointment, call EMS at 345-4503; the Michigan State Police at 345-0956; the prose-cutor’s office at 345-5700 or MDHSS at 345-5135, and be sure to bring your child with you.

The service is free of charge and no cost car seats are available to those who can’t afford to buy one.

How to install car seats properly available in Ogemaw County


Helping children build resiliency amidst trauma and painMichigan State University ExtensionStress, physical and emotional pain,

trauma and other overwhelming experi-ences are unavoidable parts of life, for children, youth and adults. Children may experience these feelings as a result of serious events such as neighborhood or school violence, bullying and accidents, as well as through the loss of a pet, personal illness and medical procedures, falls, family issues and other challenging life experiences. While difficult and pain-ful situations are real and often unavoid-able aspects of life, adults can help to keep children safe and help them develop the resiliency they need to bounce back in the face of adversity.

In their book “Trauma-proofing your kids: A parent’s guide for instilling confidence, joy and resilience,” authors Peter Levine and Maggie Kline define resilience as the capacity we all have to spring back or rebound from stress, feelings of fear, helplessness and other overwhelming emotions. Drawing from their extensive backgrounds in psychol-ogy, stress and the mind-body connections of trauma, the authors share a step-by-step guide for parents and caregivers to help kids return to balance and feel capable and self-confident in the face of traumatic experi-ences. The eight steps they share include:

Check your own body’s responses first. Children are very receptive to the energy and responses of the adults around them. Feel the sensations in your own body as you notice and ob-serve your own level of fear and concern. Practice mindfulness by shifting your focus to the present moment, slowing yourself down and grounding yourself by notic-ing your feet connecting with the earth beneath you. You can also center yourself by noticing and connecting to your breath. Try just breathing in and breathing out deeply and slowly.

Assess the situation. If your child shows signs of distress or shock (such as shallow breath-ing, glazed-over eyes, confusion, disorientation or appears overly emotional or numb), assure them in a gentle, clear, confident voice that you are there for them and that they are safe.

As the shock wears off, guide your child’s attention to his or her sensations. When people are coming out of shock, our breathing starts to return to normal, color may return to our face and our eyes can focus again. As you notice your child coming out of shock, it’s important to di-rect attention to feelings in the body. Ask

questions such as “how do you feel in your tummy (or other area of the body)” and ask them to describe how it feels to them (for example, kids might compare the feeling to butterflies or a hard rock). Trauma causes a build-up of energy in our bodies, and physical feelings of dis-comfort and pain as a result are common. Noticing and naming the feelings is the beginning of the important process of releasing this energy.

Slow down and follow your child’s pace by careful observation of changes. Tend to your child with a calm, relaxed, loving and patient presence. This is an important aspect of what’s needed to help the intense energy move and release from your child’s body.

Keep validating your child’s physi-cal responses. Research shows that the natural reaction of crying and trembling after a scary experience (such as an acci-dent) helps children recover from it over the long term. Don’t attempt to “help” by trying to stop them from expressing their emotions. It’s better to actually

encourage this release by saying things like, “That’s okay…let it go…release that scary stuff through your tears and shaking…I’m right here…”

Trust in your child’s innate ability to heal. Try to relax and follow your child’s lead as you offer a space or “container” for their healing process. Your job is just to stay present with them, as opposed to distracting them from what they’re ex-

periencing. Trust in your child’s capacity for healing and your own ability to help make this happen.

Encourage your child to rest even if he or she doesn’t want to. When the time feels right after a release of energy such as tears, trembling or shaking, encourage your child to rest and sleep. This will allow for further releasing of trauma energy through relaxation and dreams and will encourage a return to balance. Children may want to tell stories about what happened later when they’re ready, but allow for rest and sleep first as part of this important healing process.

The final step is to attend to your child’s emotional responses and help him or her make sense of what happened. After your child is rested and calm, encourage them to share the experience. Depending on their age and abilities, you can ask them to tell the story or draw a picture of what happened. Help children understand that their feelings of shame, fear, anger, worry, embarrassment and other painful emotions are normal, and

let them know that you have experienced similar situations and feelings too. Don’t be surprised if through the telling of the story, intense feelings arise again. If that happens, repeat the steps provided and once again allow for the release of energy while you offer a calm, loving, safe presence.

This eight-step guide helps children learn early-on how important it is to

tend well to trauma experiences by discharging the intense energy that gets released in our bodies when we experi-ence overwhelming situations. When the intense energy build-up from trauma is not released, which is common, it can lead to post-traumatic stress disorder, anxiety, depression and other stress-re-lated health issues in children, youth and adults. One of the best things we can do is allow our bodies to release this energy naturally through crying, trembling and the natural shaking response that happens with strong emotions so that the energy doesn’t get trapped in our bodies.

According to Laura van Dernoot Lipsky, author of Trauma Stewardship, an everyday guide to caring for self while caring for others, if we don’t “shake it out” and release this energy, the trauma stays in our system, we metabolize it and we become saturated by it which often leads to chronic physical and mental health issues. Van Dernoot Lipsky stress-es that we can care for ourselves as we care for others by regularly releasing our

own energy through crying, screaming (when we’re alone so we don’t scare anyone!), push-ups, running, walking, dancing and other ongoing, rigorous physical activity.

In their book, Levine and Kline provide many suggestions and skill-build-ing exercises for adults to strengthen their capacity to “trauma proof” their kids in ways that build connection, confidence, coping skills and resilience. And while parents and caregivers are essential to this process, keep in mind that kids (and adults) who have experienced trauma some-times need additional support from professional counselors or therapists.

Michigan State University Extension provides resources, workshops and programs to help parents, adults and youth develop social and emotional skills and practice everyday mindfulness through pro-grams like Stress Less with Mindfulness and Be SAFE: Safe, Affirming and Fair Environments.

For more information, contact Court-ney A. Cuthbertson, PhD, community be-havioral health and evaluation specialist, Health and Nutrition Institute, Michigan State University Extension, Justin S. Morrill Hall of Agriculture, 446 West Circle Drive, Room 251, East Lansing, MI 48824, call 517-884-8667.

Or call the local Ogemaw County MSU Extension office at 345-0692.

621 Court Street, West Branch, MI 48661

Phone: 989-345-7550 | Mon. - Fri. 8:30 to 5:00

FREE HEARING SCREENING

Susan Wilson, LHADLicensed Hearing Aid Dealer

The CottageAdult Day ServicesAt The Cottage we understand that a break from your caregiver or just a trip out of the house can mean as much to your health as a visit to the doctor’s office. Your loved ones can rest assured that we will offer you a variety of experiences based on your needs.

Join us at The Cottage, your home-away-from-home!Open Tuesday, Wednesday and Thursday

8:00 a.m. - 4:00 p.m. * By Reservation Only Please *The Cottage

1528 S. M-33 • West BranchFor more information call989-345-3010 ext., 1810


Joyce Walters, 79 years old, of West Branch has dealt with an array of health-related issues off and on since the earliest moments of her life; but through it all, she’s kept an upbeat and positive attitude.

Her grandmother delivered her at home when she was born premature-ly, and she was born with a hole in the back of her heart. Amazingly, this never caused any serious problems when she was younger. According to the doctor who eventually discovered it, along with a heart valve that didn’t work, it’s extraordinary that she didn’t die at birth.

Almost in defiance of what would have been an exceedingly grim prognosis, Walters has led a busy and fulfilling life. She married a kind man, gave birth to a daughter and two sons, and as of today has several grandchildren and 13 great-grand-children.

Aside from her family, Walters also dedicates her time to multiple char-itable causes in her community. She currently serves as the state president of Adventist Community Services, is a volunteer coordinator for Michigan Disaster, and runs a women’s group in West Branch. When she’s not out and about, she sews quilts, crochets afghans, and even makes plush ani-mals for hospitalized patients.

About 30 years ago, Walters began experiencing breathing difficulties. She came down with pneumonia several times in quick succession. Eventually her primary care physi-cian referred her to a cardiologist. It was then she discovered that she had pulmonary hypertension and was placed on medication to manage her blood pressure.

Aside from that incident, Walters was relatively healthy for several decades. Then, about four years ago, she had a relapse. She felt as though she couldn’t breathe and had to de-pend on a wheelchair to get around, a difficulty for someone with such an active lifestyle. When she sought medical help, she was referred to a team of specialists at MidMichigan Medical Center in Midland. Her care team included Electrophysiologist Nilofar Islam, M.D., Cardiologist Susan Sallach, M.D., and Pulmon-ologist Subramanyam Yadam, M.D. Walters was impressed by the level of attention she received.

It was also at MidMichigan where Cardiovascular Surgeon Robert Jones, M.D., discovered her congeni-tal heart defects. Over Memorial Day weekend that year, Walters ended up having open heart surgery to repair her defective heart valve.

Unfortunately, Walters’ troubles weren’t over yet. She still had dif-ficulty breathing and walking, and her blood oxygen levels were low enough that she had to be kept on oxygen. Her doctors determined that she was suffering from permanent atrial fibrillation (aFib), a rapid and irregular heart rhythm coming from the top chambers of Walters’ heart.

About two years ago, Walters un-derwent a bi-ventricular pacemaker implantation followed by a cardiac ablation procedure. During this mini-mally invasive procedure, performed by Dr. Islam, Walters was put under conscious sedation while catheters were inserted into a blood vessel in her inner thigh and navigated up to her heart. The catheters were then used to deliver heat to cauterize spe-

cific areas of tissue to interrupt the abnormal electrical signals that result in a fast and irregular heart rhythm. Once this was complete, Walters was able to maintain normal heart rate through her pacemaker.

Dr. Islam and Dr. Sallach have con-tinued to provide the highest level of care since her procedure. Walters is still on medication, which Dr. Sallach has been monitoring. Advanced Prac-tice Provider Kathryn Esch, F.N.P., also keeps tabs on her pacemaker remotely from the Electrophysiology Device Clinic. “She has done fabu-lous since the procedure,” said Esch, adding that Walters has been a great patient because she follows their advice well.

Walters agrees. “I have had no problems whatsoever since then.” Going from a serious heart condition to excellent health, she certainly does seem blessed. When she returns to the clinic for her annual checkups, she said, “The doctors and staff always say, ‘Here comes our miracle girl!’”

In the meantime, Walters has felt better than she has in a long time. “I got my strength back,” she said. “I can walk again.” Her recovery has enabled her to return to her busy routine of community service. Just recently, she and her church organized an appreci-ation banquet for the 72 community center

directors in the state, and she partic-ipated in a week-long getaway with 5,000 people from across the state. She also helped run a blood drive which collected 75 pints of blood and cooked in the Michigan Disaster mobile kitchen.

Along with God, Walters attri-butes her remarkable recovery to the excellent treatment from her care team at MidMichigan Health. “They saved my life, let me tell you that,” she said.

MidMichigan Health offers a full array of heart and vascular ser-vices, including open heart surgery, vascular surgery, electrophysiolo-gy for heart rhythm problems, and advanced interventional procedures. Those who would like additional in-formation on MidMichigan’s compre-hensive cardiovascular team may visit www.midmichigan.org/heart.

She overcame her heart problems and returned to her active lifestyle

By Dr. Ed PeszkoThe soul’s guidance doesn’t come

in the form of instructions, such as, “Don’t be so selfish” or “Think about other people more.” Being silent, the soul and/or Holy Spirit works differently, it makes old habits and thoughts less satisfying. The sensa-tion is like walking on solid ground that suddenly stops supporting you. Someone might make you angry, for example, but instead of going off on them and feeling justified in your anger, you find the feeling of anger just evaporates. The soul and Holy Spirit’s guidance is the gradual melt-ing away of ego and all its familiar responses; anger, fear, resentment, jealousy, and the constant need to compare yourself to others.

The soul and/or Holy Spirit guides you through the stages of personal change.

1. Being Stuck-You are used to acting this way. It

fits who you are. The situation calls for you to react this way. What’s the problem-you don’t feel you have one?

2. Doubt-Your reaction doesn’t feel quite

right. You have twinges of guilt. It’s

as if you can’t help yourself, but you wish that you could.

3. Self-questioning-I need to stop reacting this way. It’s

pointless, it no longer feels right. If I am ever going to change, these old habits have to go.

4. Seeking Change-I catch myself reacting and do my

best to stop. Others know I want to change and try to help and encourage me. I notice people who don’t react the way I do. I want to be like them.

5. Finding Change-I have more control over my reac-

tions. I have learned to let go. I get no satisfaction from the way I used to behave and believe. I don’t even recognize the person I used to be.

6. Blend and Combine and Re-newal of Your Mind-

I’m new. There are traces of my old reactions, but they barely influence me. I don’t think about who I used to be. I am clear about who I am and happy with the person I see inside.

Although soul guidance is expe-rienced privately and subjectively, being familiar with these six steps of personal change is useful to yourself.

Being in the PresentBeing in the present has an unde-

niable appeal. Joy and happiness can only occur right in this moment. If you dwell on past joys and wish for future happiness, they are not yours now. By definition, the present is tricky “now” only lasts a split second before it turns into the past.

The present moment can feel a lot like freefall. There’s no rope to hang onto connecting past, present and future. Nothing is certain anymore.

Therefore it’s better to adapt to the present by stages. Your soul is always in the present. Respect the part of you that wants to cling to the famil-iar. Encourage the part that wants to be open to the new.

Here are ways to enter into the stages.

1. Be Centered- If you notice that you have lost

your center, pause and return there. 2. Remain Open to Your Sur-

roundings-Let information and impressions

flow in freely.3. If you find yourself doing what

you habitually do, catch yourself. Pause and stand back. Realize it’s okay not to react. Leave an open space for something new.

3. Appreciate the Present Mo-

ment-Notice what is nourishing about

it. Take a moment to really look at the people you are with. “Stop and smell the roses.”

3. If judgment, anger, or anxiety starts to color your mood, don’t resist. Tell the negative feelings that you will pay attention to it later. Fol-low up your promise to yourself by contacting the feeling again to see if it still needs to be dealt with.

4. Expect the Best-Look for positive signals in the

situation. These signals may come from other people but they can also be simply a good feeling in the air. Ask that good feeling to come in and uplift you.

5. Don’t Open the Door to the Past-

Nostalgia and reliving old times can be pleasant, but the bad parts about the past are given entry at the same time. If old memories come to you, look at them and let them be what they are, but don’t do anything active with them.

Ed is a local retired physician, he and his wife, Beth, own Edith M’s in downtown West Branch.

Thanks to the care of a dedicated team at MidMich-igan Health, Joyce Walters of West Branch has been able to return to her busy, active lifestyle.

Soul Guidance


Healthy isn’t a goal it’s a way of life.Live the good life!

New Year’s resolutions for kidsBy Jodi Schulz, Michigan State University Exten-sion

As adults we are prone to making New Year’s resolutions. According to Michigan State University Extension, resolutions are discussed on the television, with family and even with friends. Resolutions can be thought of as promises to do or not to do some-thing and are often done at the be-ginning of the New Year to mark a new beginning. Resolutions can be a fun way for families to reflect on the past year and get excited about the New Year.

New Year’s resolutions can be a lot of fun for adults, but the fun doesn’t have to stop there. If you are a parent who enjoys making New Year’s resolutions don’t for-get to involve your kids.

Laura Lewis Brown wrote on PBS Parents an article on “Mak-ing New Year’s resolutions with your child.” She suggests to:

Make it a family activity. Create a family tradition each December and reflect on the past year. Discuss accomplishments and goals as a family. In your res-olutions you can talk about what worked this year and what didn’t.

Different resolutions for differ-

ent ages. If your family is creating resolutions for each person, it’s helpful to consider what they need to work on in conjunction with their age. As your child ages, they can be more active in coming up with goals, which will mean more to them when they achieve the goal. For more information about age-appropriate New Year’s res-olutions, see “Helping kids make New Year’s resolutions” by MSU Extension.

Serve as a role model. Take the lead. Your child is more likely to understand the value of goal set-ting if you take the lead and don’t forget that your child is watching.

Rewards are long lasting. We all know the feeling of meeting a goal, so don’t forget that children also relish that thrill of accom-plishment, especially when their parents are acknowledging it.

Creating New Year’s resolu-tions, whether it’s a family reso-lution or a personal resolution, is essentially goal setting. For more information about setting goals, read another article by MSU Extension, “Start the year off right with S.M.A.R.T. goals.”

The Michigan 4-H Youth Pro-gram uses the Targeting Life Skill Model as a guideline in making

the connection between 4-H and life skills learned. Goal setting is one of the many life skills that youth involved in 4-H can gain. To learn more about Michigan 4-H Youth Programs and get youth involved in 4-H to help them develop life skills, visit your local MSU Extension office.

This article was published by Michigan State University Ex-tension. For more information, visit www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit

www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).


What does “HEALTH” mean to you?The dictionary describes health as in good physical form, and not diseased. The word “health” refers to a state of complete emotional and physical well-being. For each of us individually, however, health is relative to our experiences within our own life. Health goals for a 21 year old athlete versus a 70 year old retired (or semi-retired) individual look vastly different.With the new year upon us, I have heard many of us say…”My New Year Resolution for 2019 is to be healthier”. Usually that is followed with a pledge to eat better and exercise. Some even come up with an accountability plan on what “eating better” means and how much exercise we are committing to each week. Our physical well-being is an important path to good health. Equally important is our emotional and mental health. People who are emotionally healthy are in control of their thoughts, feelings and behaviors. This is not to say they do not have stress, anger and sadness, but they are able to cope with life’s challenges. They feel good about themselves and their surroundings. Happy people work towards goals and attract others with their energy and optimism. Like physical well-being, emotional health requires action and dedication.As we age, our bodies slow down, our joints wear out and our skin wrinkles. We may try to hold on to visions of youthfulness. But time takes control and our sense of what health is changes. Our priorities are different and goals change. The importance of our health and what we took for granted in our younger years emerges like a tsunami.Working for hospice has taught me that life is precious. It is paramount that we live each day to its fullest and are grateful for the beauty and people around us. “Take time to smell the roses”…so cliché yet in its simplicity defines happy moments. With my mom now on hospice, and as I watch her health slowly declining, I am reminded once again to live in the moment. I watch as her priorities for health have changed from seeing doctor after doctor and having test after test to focusing on visiting with her family and friends. Her life was overwhelmed by these appointments and tests. They left her emotionally drained and physically exhausted. With the help of hospice, we are keeping her symptoms manageable enabling her to go for Friday night fish, Saturday evening mass and Sunday McDonalds. Those three events, along with the people gathered around her have added to her emotional health and well-being. Her body may be falling apart, but with the help of hospice she is able to focus on living and lives for every day God gives her.Mom often tells me “I’m not afraid of dying but I don’t think it will be today, so I guess you will have to put up with me for a little bit more.” Then we have a good laugh and continue our journey through her last chapter of life. There is much joy for me, knowing that I can focus on being the daughter because hospice is there to take some of the care-giving weight off my shoulders. There is joy too that Mom can continue to live life to the fullest of her ability. The holidays were full of stories and laughter (much better than the holiday we spent in the hospital).Perhaps most of us would never think of Hospice care as adding to our health. I have learned firsthand the benefit that hospice care can give to patients and fami-lies. I have learned that most people on hospice live longer, and I believe that hospice adds to our emotional health. I am grateful for Compassus Hospice and for the team who is helping my Mom live each and every day. If you or a loved one may benefit from hospice care, don’t wait. Call today 989-343-2470.So, after some thought, what does Health really mean?Teresa

COPING WITH GRIEF OVER THE HOLIDAYS

Who’s going to carve the tur-

key?

I don’t have the energy to

decorate…

I feel too empty to celebrate

Grief is not a tidy, orderly process and there is no right nor wrong way to go about it. Every person does it differently. Families and friends may not understand your feelings and this can cause emotions to collide. Holidays can magnify your loss. Watching others who are joyful or celebrating when we are overwhelmed or sad can be painful. Holidays force us to realize how much our lives have changed since the loss of our loved one. The music, parties and festive decorations can heighten our sense of loss. The year my father passed, I found myself in a fog, going through motions and yet somehow disconnected.

There are some things you can do to help. Every tip will not be helpful for everyone, but if you can find one thing to give you a little peace during this stressful time, take it.

Simplify your holiday…set realistic expectations of yourself. It’s ok if you choose not to send those holiday cards just be-cause you always did in the past. Shop on line if it feels too overwhelming to go to a store. No one is going to fault you for not putting your outside Christmas lights up. Give yourself a break this year and limit your expectations to some-thing that is more manageable for you and your family.

Surround yourself with people who love and support you. Be sure to express your needs to them. Seek help from a physi-cian, a counselor or a spiritual leader if your depression becomes too great.

Try to avoid cancelling the holiday, but know and let others know that your holiday may look different this year. It’s ok to utilize your “pass card” if you can’t get yourself to go to a special party. Have an exit strategy if you go and find yourself overwhelmed. Stop apologizing to others. Your feelings are real, you don’t need to justify or apologize for them.

Take care of yourself physically. Eating healthy, exercising and getting a good night’s rest will assist you through this time. Try to avoid depressants.

Draw comfort in doing something for someone else. Volunteer for a project, help someone in need. Keeping busy and fo-cusing on others will help you feel better.

Pay tribute to your loved one by lighting a candle, sharing stories or donating money in their name. You honor them by re-membering them.

Make a new tradition. Do something different this year. Talk to your family and get them involved in making new memories for the holidays.

Grief is not what we want to avoid, it is the pain. With the help of your friends/family you will heal. You will find a place in which the good memories of your loved one will outweigh the pain of your loss. There will be a time when sharing their stories and memories gives a sense of love and gratefulness for the time you had together. Until then, know that you are not alone in your grief and we are here to support you. We are Compassus Hospice (formerly Hospice Advantage) and have had the privilege of serving hundreds of patients and families since we opened our northern Michigan office in 2010.

Compassus Hospice holds “Healing Together” community grief support meetings in West Branch, Houghton Lake, Grayling, Gaylord and Fairview. These are free and open to the community. Please call (989) 343-2470 for times and dates. Together we can heal. Written by Teri Rapp Hospice Liaison Compassus Northern Michigan

A heart for family “Because We Care”“Medicare Certified”

MICHIGAN PREMIER HOME CARE & HOSPICE PROVIDES

• Skilled Home Care Services including Nursing or Therapy treatments

• Compassionate Hospice Services when you need us.

• Private Duty Services: (Non-Medicare) for personal care and companion services.

Your friends, family member or loved one will receive personalized care services to allow them to remain independent

and enjoy living where they want to - at home.

989-345-0021PATIENT CARE 7 DAYS A WEEK WITH

24-HOUR ON CALL ACCESSMain Office: 312 E. Houghton Ave., West Branch, MI 48661

Jonathan Berns, DDSGeneral Dentistry

Accepting New Patients with a Smile!Most insurances accepted

Monday through Friday, 8 a.m. to 5 p.m.

989-345-0802278 N. Burgess St.

West Branch 48661

I’m trying to lose weight. Should I cut back on coffee?

It depends on the type of coffee you drink. A plain cup of brewed coffee has less than five calories, and no fat. But if you dress up your coffee with extras, whether at home or your favorite cof-fee shop, you also add extra calories.

See how many calories these extras can add to your coffee:

Sugar: 16 calories for one teaspoon (four grams)

Heavy whipping cream: 101 calo-ries for two tablespoons (one ounce, or about 30 milliliters)

Half-and-half: 37 calories for two tablespoons (one ounce, or about 30 milliliters)

Fat-free milk: 10 calories for two tablespoons (one ounce, or about 30 milliliters)

When you’re at your local coffee shop, check out the nutrition infor-mation before you order. Some coffee drinks are more like dessert and can have hundreds of calories.

Occasional indulgence is fine. But remember that when it comes to weight loss, all calories count — even calories in liquid form

Coffee in your diet


One size does not fit all.

No pitcher-type or faucet-mount water filters can successfully solve all your drinking water problems. That takes the Culligan®

Aqua-Cleer® Advanced Drinking Water System.Here’s why:

• The Aqua-Cleer is fully customizable; there is a suite of 13 different filters that can go into the Aqua-Cleer. If your water has lead-for-instance-there’s a filter for that. If your water has arsenic, there’s a filter for that. And so on until yuour water has been custom-filtered to be as pure as possible

• You’ll have bottled water quality at just pennies per gallon.

• Just call 1-800-CULLIGAN to have your water tested. That’s the fist step to putting the Aqua-Cleer system to work for you-and your family.

$9.95 /month For the first 3 monthsWhen you rent a Culligan Aqua-Cleer®

Advanced Drink Water System.

Limited time offer. Dealer participation may vary

www.culligan.com

2254 West M-55West Branch 48661 800-532-9030

Not valid with any other offers. Impurities may not be in your water. Subject to credit approval. Financing programs available. Since Culligan dealers are independently owned and operated, offers and participation may vary © 2008 Culligan International Company.

Red wine and resveratrol: Good for your heart?

Red wine and something in red wine called resveratrol might be heart healthy. Find out the facts, and hype, regarding red wine and its impact on your heart.

Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.

Any links between red wine and fewer heart attacks aren’t completely understood. But part of the benefit might be that antioxidants may in-crease levels of high-density lipopro-tein (HDL) cholesterol (the “good” cholesterol) and protect against cholesterol buildup.

While the news about red wine might sound great if you enjoy a glass of red wine with your evening meal, doctors are wary of encourag-ing anyone to start drinking alcohol, especially if you have a family histo-ry of alcohol abuse. Too much alco-hol can have many harmful effects on your body.

Still, many doctors agree that something in red wine appears to help your heart. It’s possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits.

How is red wine heart healthy?Red wine seems to have heart-

healthy benefits. But it’s possible that red wine isn’t any better than beer, white wine or liquor for heart health. There’s still no clear evidence that red wine is better than other forms of alcohol when it comes to possible heart-healthy benefits.

Antioxidants in red wine called polyphenols may help protect the lin-ing of blood vessels in your heart. A polyphenol called resveratrol is one substance in red wine that’s gotten attention.

Resveratrol in red wineResveratrol might be a key ingre-

dient in red wine that helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cho-lesterol (the “bad” cholesterol) and prevents blood clots. Some research shows that resveratrol could be linked to a lower risk of inflamma-tion and blood clotting, which can lead to heart disease. But other stud-ies found no benefits from resveratrol in preventing heart disease.

More research is needed to deter-mine if resveratrol lowers the risk of inflammation and blood clotting.

Resveratrol in grapes, supplements and other foods

The resveratrol in red wine comes from the skin of grapes used to make wine. Because red wine is fermented with grape skins longer than is white wine, red wine contains more resver-atrol.

Simply eating grapes, or drinking grape juice, might be one way to get resveratrol without drinking alcohol. Red and purple grape juices may have some of the same heart-healthy benefits of red wine.

Other foods that contain some res-veratrol include peanuts, blueberries and cranberries. It’s not yet known how beneficial eating grapes or other foods might be compared with drinking red wine when it comes to promoting heart health. The amount of resveratrol in food and red wine

can vary widely.Resveratrol supplements also

are available. Researchers haven’t found any harm in taking resveratrol supplements. But your body can’t absorb most of the resveratrol in the supplements.

How does alcohol help the heart?Various studies have shown that

moderate amounts of all types of alcohol benefit your heart, not just al-cohol found in red wine. It’s thought that alcohol:

Raises HDL (healthy) cholesterolReduces the formation of blood

clotsHelps prevent artery damage

caused by high levels of LDL (harm-ful) cholesterol

May improve the function of the layer of cells that line your blood vessels (endothelium)

Drink in moderation — or not at allRed wine’s potential heart-healthy

benefits look promising. Those who drink moderate amounts of alcohol, including red wine, seem to have a lower risk of heart disease.

However, it’s important to under-stand that studies comparing mod-erate drinkers to non-drinkers might overestimate the benefits of moderate drinking because non-drinkers might already have health problems. More research is needed before we know whether red wine is better for your heart than are other forms of alcohol, such as beer or spirits.

Neither the American Heart Associ-ation nor the National Heart, Lung, and Blood Institute recommends that you start drinking alcohol just to prevent heart disease. Alcohol can be addictive and can cause or worsen other health problems.

Drinking too much alcohol increas-es your risk of:

Liver and pancreas diseasesHeart failureHigh blood pressureCertain types of cancerStrokeAccidents, violence and suicideWeight gain and obesityAvoid alcohol completely if you:Are pregnantHave a personal or strong family

history of alcoholismHave a liver or pancreas disease

associated with alcohol consumptionHave heart failure or a weak heartTake certain medications or a daily

aspirinIf you have questions about the

benefits and risks of alcohol, talk to your doctor about specific recom-mendations for you.

If you already drink red wine, do so in moderation. For healthy adults, that means:

Up to one drink a day for women of all ages.

Up to one drink a day for men older than age 65.

Up to two drinks a day for men age 65 and younger. The limit for men is higher because men generally weigh more and have more of an enzyme that metabolizes alcohol than women do.

A drink is defined as:12 ounces (355 milliliters, or mL)

of beer5 ounces (148 mL) of wine1.5 ounces (44 mL) of 80-proof

distilled spirits


To advertise in Healthy, Wealthy & Wise call Kathy at 989-450-6163

Two Locations to Serve YouMain Office

West Branch Aquatic Therapy

105 W. Houghton Ave. 343-9755

Prescott 311 E. Harrison/P.O. Box 215

(corner of Sage Lake Road and Greenwood Road)

873-2540

We accept most insurances including Medicare, Blue Cross Blue Shield, Work Comp., Auto, V.A., etc.

[email protected] • www.adaptpt.com

Business Hours Monday through Friday

8 a.m. - 5 p.m.

ACCEPTING NEW PATIENTS

Mention this ad and receive a Free Gift at your evaluation.

West Branch Chiropractic CenterDrew J. Marentette, D.C.

989-345-3310We accept most insurances

Monday and Wednesday • 7:30 a.m. to 6:30 p.m.Tuesday and Friday • 7:30 a.m. to 5 p.m.

Thursday • 9 a.m. to Noon

Walk-Ins Welcome

110 E. Houghton Ave. • West Branch

Feel Better, Move Better & Live Better

Snow science: What is a snowflake?What we call snowflakes are ac-

tually snow crystals. Learn more about their shape and formation.

By Melissa Elischer,Michigan State University Exten-sion

For most of Michigan, the first (or perhaps second, third, fourth…) snowfall of the season has changed the scenery of late fall into a glistening landscape waiting to be explored. As this change in the season happens, a new world of outdoor observa-tion and exploration opens up for youth to ask questions and discov-er answers about their world.

This series from Michigan State University Extension and 4-H Youth Development program will explore winter science questions and activities regarding snow. The first two articles in the series describe the physical and acoustic properties of snow. This article will explore the shape of snow-flakes in more detail.

When we think of snowflakes, we often think of the perfect, beautiful, six-sided shape we commonly see as decoration during winter. This hexagonal figure is actually termed a snow crystal. A snowflake is a more general term to describe many dif-ferent types of precipitation that fall during the winter. It would be like calling a Holstein just a gen-eral cow or a German Shephard just a dog—the breed name gives us a more specificity than stating just the animal type.

A snow crystal is a special type of snowflake that occurs when water vapor directly freezes and does not go through a liquid phase. If the vapor turns to liquid

first, it will become sleet or freez-ing rain.

A true snow crystal will be six-sided. Why six? That’s easy, water, chemically described as H2O, two water chemistry.

Simply put, snow crystals have six sides because that is the most efficient way for the hydrogen and oxygen molecules to be arranged. Many factors will influence the final shape of snow crystals, including humidity, the path the crystal travels to the ground, and temperature.

Scientists have been studying snow crystals for years and have found many different ways to de-scribe and classify them. One way is to break them down into four broad categories: plates, columns, needles and dendrites. Another scientist goes into more detail and uses eight categories: column

crystals, plane crystals, combina-tion of column and plane crystals, aggregation, rimmed snow crys-tals, germ of ice crystals, irregular particles, and other solid precip-itation. Yet another uses MASC Showcase: Snowflakes in Freefall

• Compound Interest: The Shape of Snowflakes

• Smithsonian.com: Snowflakes All Fall In One of 35 Different Shapes

• Popular Science: How a snow-flake gets its shape

MSU Extension and the Mich-igan 4-H Youth Development program help to create a commu-nity excited about STEM (Sci-ence, Technology, Engineering, and Mathematics). 4-H STEM programming seeks to increase science literacy, introducing youth to the experiential learning process that helps them to build

problem-solving, critical-thinking and decision-making skills. Youth who participate in 4-H STEM are better equipped with critical life skills necessary for future success.

To learn more about the pos-itive impact of Michigan 4-H youth in STEM literacy programs and animal science programs, read our 2016 Impact Report: “Build-ing Science Literacy and Future STEM Professionals.”

This article was published by Michigan State University Ex-tension. For more information, visit www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).


By Staci Saunders MS, OTRLDirector of Rehabilitation, MidMichigan Medical Center - West Branch

While this winter has been mild in comparison to past seasons, Michigan winter months are often long, cold and the frigid tempera-tures can discourage even the most motivated exercisers. Yet, whether exercising outside, play-ing your favorite winter sport, or taking time to build a snowman, it is important to follow some cold weather precautions.

MidMichigan Health offers these safety reminders when head-ing out into the cold temperatures:

1. Protect the head, hands, feet and ears. It is important to watch weather forecasts and look at the wind chill factors prior to heading outdoors. Wind chill levels below -18 can cause frostbite to exposed areas of skin in 30 minutes or less.

2. Dress in layers. One of the biggest mistakes when exercising in cold weather is dressing too warmly. Layers should be re-moved as soon as sweating begins and should be put back on as needed. The bottom layer should be a thin synthetic material that

will draw moisture away from the body. Avoid cotton because it will hold the moisture next to the skin. The next layer should be a fleece or wool for insulation. On top, a waterproof layer should be worn.

3. Drink plenty of water. De-hydration can occur just as easily during the winter as it can in the summer. Drink water before, during and after a workout.

4. Avoid injury. Sometimes the winter months can cause slippery conditions and shorter days may result in exercising in the dark. Reflective clothing should be worn if there is a chance it will get dark during the workout time. In addition, choose footwear with enough traction to prevent falls.

5. Don’t forget the sunscreen. It is just as easy to get sunburn in the winter as it is the summer. Wear sunscreen to prevent sun-burns if exercise is being done in the snow or at high altitudes.

Exercise is safe for almost everyone, even in cold weather. Individuals who have conditions such as asthma, heart problems or Raynaud’s disease should check with their health care provider first to review special precautions they should take.

Keep these safety tips in mind during cold temps

Exercising outside?

Diagnosing age spots may in-clude:

Visual inspection. Your doctor can usually diagnose age spots by looking at your skin.

Skin biopsy. Your doctor may do other tests, such as a skin biopsy, to help distinguish an age spot from other conditions, such as len-tigo maligna, a type of skin cancer.

During a skin biopsy, your doctor takes a small sample of your skin (biopsy) for microscopic analysis. A skin biopsy is usually done in a doctor’s office, using a local anesthetic.

TreatmentIf you want your age spots to

be less noticeable, treatments are available to lighten or remove them. Since the pigment is located at the base of the epidermis, the topmost layer of skin, any treat-ments meant to lighten the age spots must penetrate this layer of skin.

Age spot treatments include:Medications. Prescription

bleaching creams (hydroqui-none) used alone or with retinoids (tretinoin) and a mild steroid may gradually fade the spots over sev-eral months. Use of a broad-spec-trum sunscreen with a sun protec-tion factor (SPF) of at least 30 is strongly advised if you use medi-cation treatments. The treatments may result in temporary itching, redness, burning or dryness.

Laser and intense pulse light therapy. Laser and intense pulsed light therapies destroy mela-nin-producing cells (melanocytes) without damaging the skin’s surface. Treatments with a laser or intense pulsed light typically require two to three sessions.

After treatment, age spots fade gradually over several weeks or months. Laser therapy has few side effects, but it may result in slight discoloration of the skin. Sun pro-tection is necessary after laser or intense pulsed light therapy.

Freezing (cryotherapy). This procedure involves using a cot-ton-tipped swab to apply liquid nitrogen or another freezing agent to the age spots to destroy the extra pigment. As the area heals, the skin appears lighter. Freezing is typi-cally used on a single age spot or a small grouping of age spots. The treatment may temporarily irritate the skin and poses a slight risk of permanent scarring or discolor-ation.

Dermabrasion and microderm-abrasion. Dermabrasion consists of sanding down (planing) the surface layer of your skin with a rapidly rotating brush. This procedure re-moves the skin surface, and a new layer of skin grows in its place. You may need to undergo the pro-cedure more than once. Temporary redness and scab formation can result from this treatment.

Microdermabrasion is a less ag-gressive approach that leaves mild skin blemishes with a smoother appearance. You’ll need a series of procedures over months to get the full effect. If you have rosacea or tiny red veins on your face, this

technique could make the condi-tion worse.

Chemical peel. A chemical peel involves applying an acid, which burns the outer layer of your skin, to the age spots. As your skin peels, new skin forms to take its place. Several treatments may be necessary before you notice any results. Sun protection is strongly advised following this treatment. Temporary redness is likely, and there’s a slight risk of permanent changes in skin color.

Because age spot treatments are considered cosmetic, your insur-ance may not pay for them. And because the procedures can have side effects, discuss your options carefully with a doctor who spe-cializes in skin conditions (der-matologist). Also, make sure your dermatologist is specially trained and experienced in the technique you’re considering.

Lifestyle and home remediesMany fade creams and lo-

tions for lightening age spots are available in department stores, in drugstores and on the internet. These may improve the appearance of age spots, depending on how dark the spots are and how often you apply the cream. Regular use over several weeks or months may be necessary to produce noticeable results.

If you opt for an over-the-count-er (nonprescription) fade cream, choose one that contains hydroqui-none, glycolic acid or kojic acid. Note that some products, especial-ly those that contain hydroquinone, may cause skin irritation.

You could also apply makeup to help make age spots less notice-able.

Preparing for your appoint-ment

You’re likely to start by seeing your primary care doctor. He or she may refer you to a dermatolo-gist.

Your doctor is likely to ask you a number of questions, such as:

When did you first notice the spots on your skin?

Did the spots appear gradually or quickly?

Have you noticed any other changes in the appearance of your skin?

Is the condition itchy, tender or otherwise bothersome?

Have you experienced frequent or severe sunburns?

How often are you exposed to the sun or UV radiation?

Do you regularly protect your skin from UV radiation?

What kind of sun protection do you use?

Questions for your doctorQuestions you may want to ask

your doctor include:What suspicious changes in my

skin should I look for?If the spots are age spots, what

can I do to improve the appearance of my skin?

Do treatments make them go away completely, or do they just lighten the age spots?

Could these spots turn into skin cancer?

When to worry about age spots


10 tips for combining good nutrition and physical activity

For youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutri-tion with physical activity can lead to a healthier lifestyle.

1. Maximize with nutrition-packed foodsGive your body the nutrients it needs by eating a variety of nutri-

ent-packed food, including whole grains, lean protein, fruits and vegeta-bles, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).

2. Energize with grainsYour body’s quickest energy source comes from foods such as bread,

pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole wheat bread or pasta or brown rice.

3. Power up with proteinProtein is essential for building and repairing muscle. Choose lean or

low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plant-based foods, too.

4. Mix it up with plant protein foodsVariety is great! Choose beans and peas (kidney, pinto, black, or white

beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veg-gie burgers), and unsalted nuts and seeds.

5. Vary your fruits and vegetablesGet the nutrition your body needs by eating a variety of colors, in var-

ious ways. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

6. Don’t forget dairyFoods like fat-free and low-fat milk, cheese, yogurt, and fortified soy

beverages (soymilk) help to build and maintain strong bones needed for

everyday activities.7. Balance your mealsUse MyPlate as a reminder to include all food groups each day. Learn

more at www.ChooseMyPlate.gov.8. Drink waterStay hydrated by drinking water instead of sugary drinks. Keep a reus-

able water bottle with you to always have water on hand.9. Know how much to eatGet personalized nutrition information based on your age, gender,

height, weight, current physical activity level, and other factors. Use Su-perTracker to determine your calorie needs, plan a diet that’s right for you, and track progress toward your goals. Learn more at www.Super-Tracker.usda.gov.

10. Reach your goalsEarn presidential recognition for reaching your healthy eating and

physical activity goals. Log on to www.presidentschallenge.org to sign up for the Presidential Active Lifestyle Award (PALA+).

Healthy eating for an active lifestyle

Human trafficking awareness dayJan. 11 was Human Trafficking

Awareness Day. This day was des-ignated in 2007 by the U.S. Senate in the hopes of raising awareness to combat human trafficking.

Every day, modern slavery can be recognized: children become soldiers, young men and women are forced into prostitution, and migrant workers are exploited in the workforce. As individuals and communities we are called to end this slavery and return rights to individuals, making the world a safer place.

Human trafficking occurs all over the world; it is a billion dol-lar industry with over 20 million victims. It affects not only its victims, but family, friends and community. Michigan is in the top

10 states for the number of vic-tims. Victims are not only found in the larger communities but also in small rural areas.

The first thing we as individ-uals can do is become aware. We can all be reminded that “knowl-edge is power” and problems are solved when they are brought into the light from the darkness. With this in mind, we would like to share some of the signs to watch for what may indicate an individu-al is a victim of trafficking: 1. The individual has few or no personal possessions. 2. The person is not in control of his/her own identi-fication documents (ID or pass-port). 3. The person is not allowed or able to speak for themselves (a third party may insist on being

present). 4. The individual is not free to come and go at will. 5. The person works exceedingly long and/or unusual hours 6. The per-son was recruited though false promis-es. 7. High security measures exist in work and/or living

location. 8. The person is fearful, anxious, depressed, submissive, tense, nervous or paranoid. 9. Eye contact is avoided. 10. The per-

son lacks medical care and may appear malnourished. 11. Signs of physical and/or sexual abuse, physical restraint, confinement or torture are present.

If you or someone you know is in immediate danger call 911. If you suspect human trafficking, call or text the hotline 888-3737-888. The hotline is sponsored by Polaris, and will follow up on calls with reporting to law en-forcement and helping to contact appropriate support agencies. Polaris received over 26,884 calls in 2017 which is an increase of 13 percent. It is felt this increase

is due to an increase awareness of the signs of human trafficking.

As we move forward in the New Year may we continue to

fight human trafficking through education, awareness, and identifi-cation and support of victims and potential victims. I remember how I felt when I visited the Civil War battlegrounds in Pennsylvania and West Virginia. Over 600,000 men and women died to make our country free and abolish slavery. May we continue the fight to combat modern day slavery also known as human trafficking. For more information visit the Polaris website or the Facebook page of the Human Trafficking Communi-ty Group.

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