wellness: renewing mind, body and spirit

February 2011

renewingthe mindbody & spirit

NurseDirect is a 24-hour healthinformation call-in service. The service isFREE. Call anytime and speak directly toone of NurseDirect’s registered nurses.

NurseDirect1.877.746.0003

STURGEON BAY323 South 18th Ave.

920.743.5566ministryhealth.org

DOOR COUNTY MEDICAL CENTER:Sturgeon Bay - 920.743.5566

NORTH SHORE MEDICAL CLINIC:Sturgeon Bay - 920.746.0510Fish Creek - 920.868.3511Algoma - 920.487.3496Washington Island - 920.847.2424

today. tomorrow. together.TM

state-of-the-ar t health care

WI-5001251988

Nohealth insurance?CommunityClinic ofDoorCounty

canhelpwith affordable careNon-emergency primary health care

Chronic diseasemanagementIndividual and group counseling by licensed therapist

Lab testing andmedicationsMassage therapy andReikiInformation and education

Community supported health carefor those without insurance

Please call 920.746.8989 or 888.698.89891623Rhode Island Street, Sturgeon Bay

NorthernDoor Location

Partners in Health10539ApplewoodDrive, Sister Bay

renewing the mind body & spirit 3

4-5 Sweet potatoes make for healthy eating and not just for the holidays

6-7 Prevention, diet key to kids’ dental health: Take part in National Children’s Dental Health Month by learning these tips for young people’s tooth care

8-9 Fast, healthy eating starts at home: Planning ahead, prepping early and cooking big are among the ways to make home cooking work

10-11 Exercising for the heart of it

12-13 Cooking Smart: Recipes courtesy of Door County UW-Extension

inSidE 14-15 Choosing the right kind of massage: Different types of massage therapies are available, based on clients’ needs

16-17 The Healing Center offers full circle of care: Nelson and staff balance body, mind, spirit for full health

18-19 Weights good for preps- if they’re ready: Body, ego must be prepared before students try weight training

22 Cardiopulmonary department moves and expands services

Wellness is published by the Door County Advocate and Kewaunee County Star-News. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior consent of the Door County Advocate or Kewaunee County Star-News. For information, contact Matt Erickson at 920-743-3321, ext. 134, or e-mail [email protected].

Publisher / Kevin Corrado | General Manager / Gina Ward Advertising Manager / Matt Erickson | Circulation Director / Scott Domalick

Editor / Patricia Rasmussen | Copy Editor / Christopher Clough Graphic Artist / Heather Nohr

4

The dinner table is a favorite gathering place for many American families. Sharing an evening meal is a tradition because it gives all members a chance to connect, share stories, discuss and enjoy a bit of socializing before everyone dashes off to their next event.

Creating menus to keep everyone interested in making it home for the evening meal can be a challenge, especially if you’ve been preparing din-ner for many years. And with more and more people looking for healthy meals, you may be looking for new options to serve your family.

One versatile ingredient that you can serve as a side dish, use to decorate fresh green salads or provide unique flavor for breads is the sweet potato. Grown in the United States, raw sweet potatoes are fat- and cholesterol-free and contain a wide variety of nutrients, including vitamins A, B6, C, E and K, folate, fiber and potassium.

The United States Sweet Potato Council (www.sweetpotatousa.org) of-fers these suggestions for serving sweet potatoes throughout the year:

• Scrub the skin, trim the ends and cut out bruised spots with a stainless steel knife.

• For baking in the oven or microwave, prick the skin several times with a fork. Bake at 400 degrees F in the oven for 40 to 50 minutes, or four to six minutes in the microwave, turning halfway through the cooking time.

• Sauté 1/4- to 1/2-inch thick slices or 1-inch cubes of sweet potatoes in two tablespoons butter or oil in a large skillet over medium-high heat. Stir frequently.

• For salads, peel and cut the sweet potatoes into sticks and serve with a favorite dip, or grate and toss in a salad. To prevent them from turning brown, immediately rinse them in cold water and store in ice water or a plastic bag with ice until serving.

During the winter months, you can use sweet potatoes to nutritionally enhance comfort foods, like the following soup recipe.

Sweet potatoeS make for healthy eating

Ingredients:

• 3 cups Bisquick

• 1 cup sharp cheddar cheese, shredded

• 1 lb. sausage

• 1 1/2 cups cooked, mashed sweet potatoes

Directions:

Combine all ingredients well. Roll into balls and place on greased sheet pan. Bake at 350 degrees for 20 minutes, until brown.

SWEET PoTaTo SauSagE BallS

And since sweet potatoes are available all year long, consider adding this sausage ball recipe as a meat-and-veggie addition to dinners served both in winter and summer.

and not just for the holidaysARA Content

AT SACREDGROUNDS

920.854.4733 EPHRAIM WWW. COMWWWWW COOMM

Sppecializiing in a VVariiety of MMaasssageand SSkincare. OOpenn Year RRoouund

ACREDACREDDGROUNGROUNOUN

WI-5001260384

920-746-9935920-746-9935001260384

Our Experience and professional staff provides:Support with daily living Shopping Bill PayingMeal Preparation House Keeping Yard Work

WE HAVE MEDICAL BACKGROUND, BONDED AND INSURED

CALL TODAY TO LEARN MORE • WE CAN HELP

99999999 9999999

Home is Where you want to be

��

��

��

��

��

��

��

��

��

��

WI-5001256550

1 FREE WEEKat

Not valid with any other offer. New Members only

Come Play with Us!920-746-03993034 Park Drive, Sturgeon Bay

Hours: Mon - Wed : 6 am - 1 pm • 3pm - 7pmTues - Thurs : 8 am - 1 pm • 3pm - 7 pm

Friday : 6 am - 1 pm • 3pm - 6pmSat. : 8am - 10am


Ingredients:

• 1/4 cup olive oil

• 4 cups chopped onion

• 1/4 cup minced garlic

• 4 cups fresh sweet potatoes, washed and cubed

• 2 quarts chicken broth

• 2 bay leaves

• 4 tsp. paprika

• 2 tsp. ground turmeric

• 2 Tbsp. dried basil leaves

• 1/4 tsp. ground cinnamon

• 1/4 tsp. ground red pepper

• 2 cups peeled and chopped tomatoes

• 1 1/2 cups chopped sweet green peppers

• 4 cups cooked or canned garbanzo beans

• 2 1/2 Tbsp. light soy sauce

• 1/4 cup fresh lemon juice

• 3 cups grated Parmesan cheese for garnish

Directions:

In a large saucepot, heat oil; sauté onion and garlic for five minutes. Add celery, sweet potatoes, chicken broth and spices. Bring to boil; cover and simmer 15 minutes. Stir in tomatoes, green pepper and garbanzo beans; simmer 15 minutes longer. Carefully, in small batches, use a food processor or blender and process until smooth. Stir in soy sauce and lemon juice; heat through. Ladle 1 cup into each individual soup bowl and sprinkle with 1/4 cup Parmesan cheese.

SWEET PoTaTo CounTry SouP

6

As February marks National Children’s Dental Health Month, area dentists are talking to kids about more than just brushing and flossing. Brushing is still important, but sugars and acidic foods found in the typical diets of children are also major concerns.

“The number one issue overall is diet. The poor diet is leading to lots and lots of problems with kids’ teeth,” said Dr. Paul Feit of Dentistry By Design in Sturgeon Bay. “Juice is labeled as a healthy food, but it is loaded with sugar and is hard on the teeth. Soda and other sweetened, bottled bever-ages are another problem.

“I always advise to read labels, because there is tons of hidden sugar in our food. Eat things as we find them in nature. Eat the fruit, not the fruit juice.”

Feit recommends milk and water as preferred beverages for children to drink, with juice consumed occasionally and soda almost never.

“Frequently exposing your teeth to these sugars is more damaging than the amount,” said Feit.

Constant snacking and sipping is a cause for concern because the teeth are under an acid attack for 30 minutes after consuming sugar.

“Teenagers sipping on soda can trash their teeth in months,” said Thomas DeNamur of Algoma General Dental Care. “It is amazing how rapidly cavi-ties can develop.”

Preventative measures to protect the health of your children’s teeth

include brushing, but be sure to do so at the right time.

Sturgeon Bay dentist Jennifer Olson recommends waiting to brush teeth after drinking orange juice or consuming other high pH foods or bever-ages, such as most sodas or super-sour candies.

“Stay away from acidic things - don’t brush right away, because you can actually brush away the enamel,” said Olson. She also reminds parents that carbohydrates also have sugars in them, which can also cause prob-lems with teeth if consumed frequently.

A recommendation that may surprise parents is to encourage the chew-ing of sugar-free gum after eating sugary foods. Chewing sugar-free gum after eating sugary foods helps create saliva to rinse teeth and remove the acids.

Olson recommended the Spry brand of gums and sugar-free mints, which have the natural sweetener Xylitol listed as the first ingredient. The gum can be found in the health food section at some area pharmacies and stores.

“It helps prevent cavities. Chew it a few minutes a couple times a day to get the benefits, which is easy for little kids who love gum,” said Olson.

In addition to brushing teeth and chewing sugar-free gum, other nutrition-al changes can include focusing on foods like cheese, which Olson said “is great for teeth.” If consuming soda, consider root beer, which has a lower pH. Also, pass on the juice and put water in children’s’ sippy cups.

aBoVE: Thomas DeNamur of Algoma General Dental Care gives a presentation to a school class on dental health. Submitted photo.

rigHT: Paul Feit works on six-year-old Christian Barlament at his Dentistry By Design practice in Sturgeon Bay. Feit recommends decreasing the frequency and amount of sugar in a children’s diet to improve dental health for kids. Photo by Christine nesheim/door County advocate

prevention, diet keyto kids’ dental healthTake part in National Children’s Dental Health Month by learning these tips for young people’s tooth care

By Pamela Parks Advocate correspondent

SCANDIA VILLAGE

A Senior Living CommunityOffering Today’s SeniorsThe Options They Deserve!

REHABILITATIVE THERAPY -PHYSICAL, OCCUPATIONAL,

SPEECH & MASSAGEIn or outpatient therapy available on

campus for any age.

10560 APPLEWOOD DRIVE SISTER BAY, WI854-2317 www.good-sam.com

THEVILLAS &MEADOWS

APARTMENTSThe best inindependent

living.

CARECENTER

24-hour skillednursing care

WOODVIEW - ASSISTED LIVING24-hour supervision while living in your own unit.

BIRCHWOODSpecial Care Unit for Alzheimer’s & dementia

residents.

WI-5001251979

For infants, Olson suggests wiping gums with a warm cloth or purchasing an infant toothbrush, which looks like a large ring with rubbery bristles.

Scheduling first-time dental visits, as well as a regular brushing habit, are also important to children’s dental health. DeNamur said he prefers to see young patients for the first time around age 2, when “most primary (baby) teeth are in and the child is usually more accepting to adults and new situations.”

DeNamur also advises parents to help out with the brushing of their kids’ teeth for as long as they will allow, hopefully to at least age 6, when per-manent teeth start to emerge.

“Parents have to get in and do the serious brushing for the child ... be-cause (the kids) don’t do a very good job,” DeNamur said. “The permanent teeth are located in the back of the mouth around age 6, and they have deeper grooves, are harder to brush and are therefore more susceptible to cavities at an early age.”

Although power toothbrushes are fun, the novelty quickly wears off. DeNamur recommends using a regular toothbrush and brushing for two to three minutes; he suggested using an egg timer or brushing for the length of a typical song on the radio to time the brushing.

Taking care of baby teeth properly is important, too.

“They are not disposable teeth,” said DeNamur. “Baby teeth are important for chewing food and keeping space for permanent teeth.” Baby teeth also help children pronounce certain words, he noted.

Children can follow the path of good dental health with their parents’ help. “From early dental visits to watching their diets,” said DeNamur, “preven-tion is the key.”

8

Families that are looking to eat fast, affordable and healthy meals need not look any further than their own kitchen.

Parents and children should take time to sit down for 10 to 15 minutes at the start of the week and make a meal plan, said Jenny Spude, nutri-

tion coordinator for the University of Wisconsin-Extension in Door and Kewaunee counties.

“Key to having meals that are fast and healthy is someone in the house-hold has to plan. If you can take 10 or 15 minutes over the weekend,

By Samantha Hernandez [email protected]

starts at homeFaSt, healthy eatingPlanning ahead, prepping early and cooking big are among the ways to make home cooking work

Barbie Stauber and Jenny Spude (from left) of the Door County University of Wisconsin-Extension whip up a healthy and affordable homemade soup.

Photo by Christine nesheim/ door County advocate

FOR YOUTH DEVELOPMENTFOR HEALTHY LIVINGFOR SOCIAL RESPONSIBILITY

www.doorcountyymca.org

STAY HEALTHYIN 2011 AT THE YMCA.WE PROVIDE SUPPORTTO HELP YOU LEARN,GROW AND THRIVEWITH PROGRAMS &FACILITIES BEYOND

COMPARE!

WI-5

0012

5654

5

CARING FOR THE CARDIAC PATIENTThrough Golden Rehab’s Cardiac Care, we provide a plan of recovery

that will help patients achieve better health, increase independence

and enjoy an enhanced quality of life.

Our comprehensive interdisciplinary care plan may include:

•Modified activities based on

patient need, status or tolerance

•Incision care

•Fluid balance

•Clinical nutrition

•Treatment to manage edema

•Psychosocial assessment

•Problem solving

•Follow-up appointments

•Safe transfers

•Medical management

•Respiratory care

Golden LivingCenter - Dorchester200 N. Seventh Ave.Sturgeon Bay, WI 54235920.743.6274

Contact us today for more information.

www.GoldenLivingCenters.com

Enhancing lives throughinnovative healthcare™

Equal opportunity provider of healthcare services. GLS-06937-11 FL


involve your family in the meal planning,” Spude said.

She also suggests doing meal prep at the beginning of the week, such as cutting and peeling veggies, to save time on future meals.

Making a grocery list and sticking to it can also be beneficial for saving time and money.

“A lot of times, I know people will tell me, ‘I don’t have time to sit down and plan my meals,’” said Barb Stauber, nutrition educator for the Door County

UW-Extension. “But we waste more time going through stores without a plan, trying to decide what we are going to have, putting this and that in the cart, and we still end up with nothing.”

Another way to maximize time and maybe even some money is to batch cook.

A batch of soup that Spude prepared cost about $7 and took about an hour to make. She got about six servings from that single pot of soup. A single can of soup can costs several dollars, she said.

Microwaves and crock-pots can also help make dinnertime easy.

Foods like potatoes, veggies, and even a cheese quesadilla can be quickly prepared in the microwave, Spude said.

Crock-pots can be enlisted for a number of dishes, including soups and roasts.

Stauber doesn’t want people to be too hard on themselves if they do eat fast food from time to time.

“Don’t panic. One McDonald’s hamburger isn’t going to kill anybody,” Stau-ber said.

On a positive note, fast-food restaurants are becoming much more savvy to what people want, she said.

Stauber recommends substituting fruit for fries and milk or juice for soda for the kids when eating out. Salads are also a healthy choice - just don’t load it up with salad dressing, she said.

Items to make sure you always have on hand in your kitchen for healthy, quick recipes

* Container of oatmeal * Brown rice

* Dried beans and legumes * Bulgur wheat

* Frozen fruits and vegetables

Source: Door County UW-Extension

kitchen muSt-haveS

10

exerciSingFor theheartoF itBy Mary Claire McHugh

Door County YMCA

Did you miss out on the New Year resolution of starting back up with exercise? Well, it’s never too late to begin, and Feb-ruary, being a month where hearts are celebrated, is a great time.

Whether on your own or at the YMCA, any time is a good time to exercise. We suggest grabbing a friend and get the job done together. Mutual support usually makes the task of exercising more successful.

Following a few simple guidelines can help you begin a new exercise program that is enjoyable and beneficial to your health, physically and emotionally. An investment in yourself is prob-ably the greatest investment in life.

If you are determined to make a lifestyle change, start with an exercise or a program that you have already enjoyed in your past and build from that point. The hardest part of establishing an exercise program is getting started, so start with something you already know and enjoy.

But first, if you haven’t been exercising regularly, get a physical check-up done through your doctor. Don’t kid yourself - it is essential to check your current state of fitness, to determine if there are any health concerns. Talk to your doctor and ask for any recommendations for your fitness level.

Next, sit down and choose some activities you enjoy or would like to try. If you’re a person who likes to take classes, don’t be afraid to check out the many different programs the YMCA has to offer.

Also, be realistic about your fitness level and the activities that you are capable of. Start small and build, in terms of types of exercise and time spent doing them. If you haven’t ex-

Caring for the Community

Our patients have the advantage ofreceiving family-centered care andmany specialty services that mostclinics our size can’t offer. FamilyPractice physicians Kristen Powell,MD and Tamara Lyday, DO; NursePractitioner, Jean Keim; CertifiedPhysician Assistants, Angela Lamackand Richard Hecker, and our caringstaff are experienced in providingexcellent care right here, in your ownbackyard.

We’re part of Prevea Health, whichmeans that our patients and theLuxemburg community have thesupport and expertise of the area’sleading health care systemworking directly with St. Vincentand St. Mary’s Hospital.

We are accepting new patients.To make an appointment, call (920)845-2351.

101 School Creek Trail, Luxemburg, WI � www.prevea.com

Kristen Powell, MD

Tamara Lyday, DO

Jean Keim, NP, FNP

Angela Lamack,PA-C

Richard Hecker,PA-C

WI-5001260702

ercised for a while, you need to fit workout time into a schedule that didn’t allow for it before. Think of it as an appointment for yourself that you need to keep.

Now you need to consider an exercise plan. When you begin, consider what you are going to wear, not for style but what is most comfortable and appropriate for tem-perature and exertion. Wear loose-fitting clothing and invest in a pair of good running shoes that support your body. If you’re planning to swim, think about investing in a supportive suit and a good pair of goggles.

Also, sit down and write out an exercise warm-up. This should last 5 to 10 minutes, depending on your fitness level, and should consist of slow movement designed to increase flexibility and cardiovascular systems. Slow, low-impact movements with stretching work very well.

Now, the workout - You are finally here, ready to make that heart stronger, ready to improve your life.

Start with moderate exercise. Remember, your body might not be used to this and may rebel through a bit of muscle soreness. If you experience this, it should get better within a day or two. It’s OK to start out slow - you can always increase your intensity as your fitness level increases. You should be working at a level that makes you feel warm, perhaps sweaty. Your heart rate should be increasing, along with your breathing, and you should feel your muscles engage. A general rule of thumb is that you should be able to talk to your buddy with a little bit of exertion.

One of your goals should be to make it to 20 minutes of continuous activity. If you can’t make 20 minutes, go as far as you can and increase it from that point onward. Don’t overdo it.

Lastly, don’t forget to write out a cool-down plan that last 5 to 10 minutes. This may be the same as the warm-up, but remember that the best time to increase flexibility is after a workout. Again, slow, low-impact exercise allows your body to get back to normal levels. Some stretching should be incorporated - stretch the appropriate muscle group and hold the stretch for 20 to 30 seconds.

Finally, enjoy what you have begun - a new commitment to yourself. Realize that you are the only person that can make yourself change. Enjoy the new you.

“...be realistic about your fitness level and the activities that you are capable of. Start small and build, in terms of types of exercise and time spent doing them. If you haven’t exercised for a while, you need to fit workout time into a schedule that didn’t allow for it before...”

12

BrEakFaST SPliTS Serves: One adult or two children Cost per serving: $1.03

Ingredients:

• 1 small banana

• 1/2 cup low-fat yogurt

• 1/4 cup granola or flake-style cereal

• 1/2 cup sliced or chopped fresh fruit (kiwi, orange, apple)

Directions:

Cut banana in half lengthwise; place in shallow bowl. Top with yogurt, cereal and fruit.C

oo

kin

g s

ma

rt

Reci

pes

cour

tesy

of

Doo

r C

ount

y U

W-E

xten

sion

Ingredients:

• 2 15-ounce cans diced tomatoes (Mexican-style)

• 1 15-ounce can black beans, drained and rinsed

• 2 cups frozen corn or 1 15-ounce can corn, drained and rinsed

• 1 14.5-ounce can sodium-reduced chicken broth or 2 cups homemade chicken broth

• 2 cloves garlic, minced or 1/2 tsp. garlic powder

• 1 tsp. chili powder

• 1 tsp. ground cumin (optional)

• 1/4 tsp. pepper

• 1 pound skinless, boneless chicken breast

Directions:

Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired) and pepper in large saucepan.

Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan. Heat to boiling; reduce heat and simmer, covered, for 20 minutes or until chicken is tender.

Remove the chicken and place on a plate; use forks to shred the chicken. Return the shredded chicken to soup.

Serve with choice of garnishes, such as baked tortilla chips.

MExiCan CHiCkEn SouP Serves: 8 | Serving size: 1 cup Cost per serving: 82 cents

Serves: 4 | Serving size: 1/2 sandwich | Cost per serving: 31 cents

Ingredients:• 2 apples, pears, bananas, peaches or mangoes

• 2 medium whole wheat pita pockets

• 1/4 cup chunky peanut butter

Directions:Wash and slice fruit. Cut pitas in half to make 4 pockets.

Warm each pita half in the microwave for about 10 seconds to make them more flexible.

Carefully open each pocket and spread about 1 tbsp. of peanut but-ter on the inside walls of each pita half. (You may need to warm the peanut butter in the microwave for a few seconds, especially if it has been in the refrigerator).

Fill each pocket with sliced fruit. Serve at room temperature.

PEanuT BuTTEr PiTa PoCkETS


Serves: 4 | Serving size: 1 1/4 cups | Cost per serving: 82 cents

Ingredients:• 1 7 1/4 ounce package macaroni and cheese mix

• 1 16-ounce package frozen mixed vegetables

• 1 1/2 cups chopped cooked beef, pork or chicken

• 1/4 cup nonfat milk

• 1/8 tsp. garlic or onion powder

Directions:Cook macaroni in large saucepan as directed on package.

After about 5 minutes, add frozen vegetables and continue cooking until macaroni is tender and vegetables are cooked; drain.

Return macaroni and vegetables to the pan. Add meat.

Stir the cheese sauce mix, milk and garlic or onion powder together. Stir into macaroni mixture. (Omit the butter/margarine recom-mended on the package).

Cook over low heat for 1 to 2 minutes or until heated through, stir-ring occasionally.

MEaT and VEggiE MaC

Ingredients:

• 4 baked potatoes or 1 1/2 pounds potatoes, cooked

• 1 tbsp. margarine

• 1 medium onion, coarsely chopped (about 1 cup)

• 1/2 cup chopped green pepper (op-tional)

• 2 cups homemade chicken broth or one 14.5-ounce can low-sodium chicken broth

• 1 cup nonfat milk

• 1 cup frozen peas, thawed

• 1/2 tsp. pepper

• 4 slices (3 ounces) American cheese

• Optional garnishes: Sliced green onion, bacon bits, shredded cheese

Directions:

Remove skins and mash potatoes into small pieces to make about 3 cups; set aside.

Melt margarine in a large saucepan over medium heat. Stir in onion and green pepper, if desired. Cook until the vegetables begin to soften (about five minutes).

Stir in broth and heat to a boil. Stir in milk, potatoes, peas and pepper; heat through, stirring occasionally.

Add cheese slices, cooking and stirring about 2 minutes until cheese melts. Add more milk if soup is thicker than you prefer.

Add garnishes, if desired. Serve imme-diately.

loadEd PoTaTo SouP Serves: 6 | Serving size: 1 cup Cost per serving: 67 cents

Serves: 4 | Serving size: 1 1/2 cups | Cost per serving: 71 cents

Ingredients:• 3 eggs, lightly beaten

• 1 tbsp. vegetable or canola oil

• 1/2 cup chopped onion (about 1/2 onion)

• 2 cloves garlic, minced or 1/2 tsp. garlic powder

• 3 cups cooked brown rice (instant or regular)

• 2 cups frozen vegetables, thawed

• 1 tbsp. low-sodium soy sauce

• Pepper (optional)

Directions:Spray a deep 12-inch skillet with cooking oil spray and place over medium heat.

Pour the lightly beaten eggs into the skillet; cook without stirring until eggs are completely cooked (two to three minutes). Remove the eggs to a plate and cut into strips; set aside.

Return the skillet to the burner and add oil. Heat to medium-high and add onion and garlic. Cook, stirring occasionally, until onion is softened.

Stir in rice, vegetables and soy sauce. Heat through, stirring occasionally.

Add the egg strips and heat through. Sprinkle with pepper, if desired, before serving.

VEgETaBlE FriEd riCE

14

Hot stone therapy, Ayurveda, cranial-sacral - the menu of massage therapy keeps expanding in Door and Kewaunee counties.

The venue and number of practitioners has grown as well. Medical set-tings, like the one on the second floor of Ministry Door County Medical Center in Sturgeon Bay, are more like a spa than a hospital. And spas have become more therapeutic than a place for pampering.

Practitioners offer quiet respites in their homes, and others bring their massage table to a beach or bed and breakfast. Licensed massage thera-pists increasingly work in conjunction with chiropractors, salons and clin-ics and prices range from a sliding fee offered through the Door County Community Clinic to customized packages for two.

To get the most from a massage, Alycia Schultz, certified massage thera-pist with Saguaro Day Spa in Sturgeon Bay, said clients need to state their goals. If it’s for relaxation, a Swedish massage done with long, light fluid strokes may be best to calm the nervous system, she said. If it’s for tight muscles, a therapeutic or “deep tissue” massage is more commonly used.

“Everybody can benefit from every type of massage,” Schultz said. “But the most common request is therapeutic massage. We don’t like to use the term ‘deep tissue’ anymore, because people think it has to hurt. Mas-sage is not meant to be painful, but some people like to feel their muscles being worked, like you do in the gym when you’re pushing yourself.”

Telling the therapist the amount of pressure or movement preferred ben-efits both the therapist and client, she said. Other modalities or methods

may be recommended to compliment a massage.

Reiki is very light energy work, Schultz said, that is great for pain reduc-tion. Cranial-sacral massage is similar to the rhythm of breathing or a heartbeat, she said, that nourishes the brain and spinal column.

“It’s very effective for clients with chronic headaches and sleeping difficul-ties,” she said.

Ayurvedic massage is a form of ancient Indian energy balancing, using different oils and herbs in response to how the client is categorized after answering questions on a written survey.

The relationship with a massage therapist is similar to a physician-patient relationship, said Shawn Hanrahan, who is both a physical therapy as-sistant and licensed massage therapist with Rehab Services at Cherry Point Mall in Sturgeon Bay with Ministry Door County Medical Center. Four massage therapists work with the hospital, providing massage in four lo-cations: on the second floor of the hospital at the Women’s and Childrens Center, Cherry Point, the Northern Door YMCA and Algoma Rehab Clinic, next to the long-term care center.

Hanrahan works primarily with people seeking pain relief due to restricted mobility or injury and with those who come for sports massage.

A doctor’s referral is not needed for massage at any of the hospital sites. Medical plans do not usually cover the cost of massage, but it is reimburs-able by health savings and flex accounts.

chooSingthe right kindoF maSSage

aBoVE: Massage therapist Alycia Schultz of Saguaro Day Spa in Sturgeon Bay works on a client. Christine nesheim/door County advocate

rigHT ToP: Massage therapist Terri McArdle works on a client. ramelle Bintz/door Coutny advocate

rigHT BoTToM: The hands of Saguaro Day Spa massage therapist Alycia Schultz at work. Christine nesheim/door County advocate

Different types of massage therapies are available, based on clients’ needs

By Ramelle Bintz [email protected]

WI-5001258374


As of Dec. 1, anyone performing massage in Wiscon-sin must now be licensed. The former title of “certified massage therapist” or “certified body worker” has been replaced by the new designation of “licensed massage therapist” or “licensed bodywork therapist.”

To be licensed, a therapist must have 600 hours of train-ing, pass both national and state exams, be trained in CPR, complete continuing education classes and provide proof of liability insurance.

To see if a therapist is licensed, visit www.drl.state.wi.us.

maSSage Fyi

“We do an intake of what the problem is and, if there is a medical reason for an injury, we will get the blessing of the physician,” Hanrahan said. “We ask them lifestyle questions of any past injuries or activities. Then I do a range of motion assessment and talk to the patient to see if they used heat or ice or are taking any medication, so we have the back-ground.”

Sports massage is used by weekend athletes, those in training to improve their game and for events such as marathons, where athletes benefit from stretching and improving muscles.

Arthritis or back pain is another motivator to get a massage, Hanrahan said, not as a cure but a form of pain management.

“One session may not be enough to alleviate the problem,” she said, “but it may help with chronic pain.”

Many people try a hot stone massage in the winter with Monica Gui-lette, a licensed massage therapist who works at the Cherry Point Mall and hospital locations. Guilette is certified with hot stone massage, where smooth stones are heated and placed on points along the spine or other focal points, including the toes. The warm stones, some-times held in the palm of the therapist or in the palm of the client, are replaced as they cool with warmer stones to help loosen tight muscles and aid in the flow of energy.

Terri McArdle, also a licensed massage therapist with the hospital, travels to all four of the hospital’s sites, giving massages in both Door and Kewaunee counties. McArdle is trained in geriatric massage, pro-viding relief for residents of Algoma’s long-term care unit who either come to her at the Algoma rehab clinic or have her visit them in their rooms.

“Massage can especially help people who had strokes by stimulating the nerves,” McArdle said. “It also helps with depression.”

Wendy Lukes, who also works with the hospital and is trained in geriatric and prenatal massage, offers another kind of massage at the skilled nursing facility in Sturgeon Bay.

Lukes does a “compassion touch” or gentle massage at the request of families for nursing home residents who have difficulty getting in and out of bed. She uses prenatal touch massage with infants up to five weeks old, teaching parents how to gently massage their baby and bond with their newborn. A growing clientele are children.

“Six-year olds love it,” she said. “They beg their parents to buy them one.”

16

Holistic chiropractic healthcare considers the body, mind, spirit and the balance between all three. The delivery of that care can include a variety of techniques, ranging from chiropractic manipu-lation, massage therapy and reflexology to nutrition, yoga and a long list other complementary alternatives.

At The Healing Center and Nelson Chiropractic in Sturgeon Bay, a tranquil setting and impressive menu of choices are offered as tools to health.

Opening the doors to The Healing Center has been a 31-year jour-ney that has now come full circle for chiropractic physician and center director Melissa Nelson. Seven years ago, her professional journey took a bit of a detour when Nelson developed dystonia, affecting her vocal chords.

To focus on her own healing, Nelson set out to find where her path to health would lead.

“I was so busy, and I was trying to squeeze so much in such a short time period for each person ... I had to get off that tread-mill,” said Nelson. “Over the past seven years, a lot of healing has happened in my life, and I am really excited about what is coming.”

After considering ranch life in Montana, Nelson’s family and pas-sion of helping others led her back to Door County and to open a new practice in May 2009 that is not just a chiropractor’s office, but a center for health.

True to the holistic approach to healthcare, The Healing Center offers chiropractic care, nutritional consulting, life skills, wellness consulting and therapeutic massage, including reiki and kofutu energy work and reflexology. Myofascial release therapy, a tech-nique of applying gentle sustained pressure to the connective

By Pamela Parks Advocate correspondent

Nelson and staff balance body, mind, spirit for full health

thehealingcenter offers full

circle of care

Owner/Chiropractic physician Melissa Nelson works on a client at The Healing Center in Sturgeon Bay.

Christine nesheim/door County advocate

G�� S��, G��,B�� C�� S��, V�� C�� S��

Shaun J.Melarvie,M.D., F.A.C.S.Board CertifiedAmerican Board ofGeneral Surgery

Kurtis D.Scheer,M.D., F.A.C.S.Board CertifiedAmerican Board ofGeneral Surgery

Quality Surgical Care Close to HomeHours: Monday - Friday 7:30 am - 5:00 pmOn Call 24 Hours A Day. 7 Days AWeek

Lake Side Surgical Associates1843 Michigan Street • Sturgeon Bay, WI 54235(920) 746-1060 • FAX (920) 746-1072www.doorsurgery.com

L1(w

WI-5

0012

5240

6

tissue to eliminate pain and restore motion, is also offered at the center.

Nelson is able to offer a full palette of services with a staff that includes two chiropractors, four massage therapists and additional instructors and wellness professionals.

Classes and workshops are offered on a regular basis in Pilates, yoga, tai-chi, qigong, meditation, life skills and wellness topics, as well as art therapy. An ongoing Women’s Wisdom Circle allows women to share whatever is on their hearts and minds. In addition, Nelson will facilitate a new 26-week women’s class focusing on life skills, beginning in April.

The variety of services and classes provided at the center is enhanced by its spacious and tranquil setting. Classes and workshops are held in the up-per level of the center and The Healing Center is located downstairs.

“It offers a true feeling of peace and tranquility,” said Nelson. “It embraces healing.”

Most of Nelson’s clients schedule care on a regular, monthly basis, while others come in for acute pain symptoms. Clients range in age from children to older adults. Some adults who received care from Nelson as children now bring their own children in for regular tune-ups. Other clients travel to Door County to receive weeklong intensive care.

“Most people embrace it as part of their healthcare and their lifestyle,” said Nelson. “They want to invest in their care.”

One of Nelson’s specialties is nutrition, providing consultation on the ben-efits of vitamins, herbal and dietary needs. She is passionate about educat-ing people about food, diet and nutrition, “so they can make wise choices in their lifestyle for themselves, their children and their families,” she said.

“Teaching is very much a big part of practicing chiropractic and holist care,” Nelson said. “Wellness is not about the absence of disease and symptoms; it is a conscious choice of what we make every day of every life ... what food to put in our body, the thoughts we deal with in our day-to-day rela-tionships and our spiritual relationship.”

Fostering a full continuum of care for nutrition, The Healing Center launched a CSA (Community Supported Agriculture) to help bridge the gap between the local growers and families, who picked up boxes of food at the center.

“Last year we fulfilled our dream and started a CSA with Carmon’s Gardens (of Jacksonport),” said Nelson. “We are helping get quality food out to peo-ple and healing people and their lives through food and a healthy lifestyle. It feels like it is coming full circle.”

The Healing Center and Nelson Chiropractic is located at 44 S. Second Ave., Sturgeon Bay.

For more information, call (920) 818-0045, or visit doorcountyhealingcenter.com.


18

There are plenty of things a young athlete should be aware of before enter-ing the weight room to lift for the first time.

The first thing they might be told is to not rush into it too fast.

“It’s a very slow pace to start, so the body can get adjusted,” said Dale Pat-terson, an assistant football coach at Kewaunee High School and president of the board of directors at the Kewaunee Fitness Center. “It takes time.”

Patterson has helped student-athletes at the high school design and main-tain their strength and conditioning programs for the past three years.

Besides learning proper technique, he hopes students also take away val-ues like patience and hard work from his training sessions.

Those lessons were instilled in him while growing up on a farm in western Pennsylvania and helped him get a scholarship to play Division I college football, before a knee injury forced him to finish out his playing career at a Division III program.

“I want to give something back,” said Patterson, who works as an electri-cal nuclear maintenance supervisor. “If I had not had the opportunity and been gifted enough to play ball, I probably wouldn’t have been able to go to college.”

Patterson has lifted weights since he was 14 years old, picking up new ideas from different people along the way. But since he doesn’t have any certification, he has all his plans for the athletes he works with monitored

and cleared by the school’s athletic trainer, Justin Wright of Bellin Health.

Student-athletes at any school should be supervised at all times while weightlifting by either a certified trainer or someone who has been cleared by the school’s trainer. It’s also highly discouraged to lift at home.

Patterson said one of the biggest mistakes a young athlete can make is to start lifting by trying to mimic routines they see older students doing.

“When they get the opportunity to watch some of the older athletes, they can’t perform those same lifts yet,” he said. “My recommendation is, they can do a lot of things outside the weight room to prepare them to come into the weight room, such as push-ups, sit-ups, chin-ups and things like that, to get to a certain base strength.”

Once athletes reaches the point to start lifting with weights, Patterson said they should be introduced and shown how to properly and safely perform lifts before attempting them. They should also get help from a trainer or coach to design a plan for their individual needs.

“There’s hundreds of plans out there, but the biggest thing is to have a plan,” Kewaunee head football coach Kurt Flaten said. “If you don’t have a plan, it’s kind of a waste of time.”

Another important thing to have is a group to lift with that can help spot on lifts and provide support.

“It doesn’t matter what sport you play, but when you’re in the weight room,

weightS good For prepS-if they’re ready

Body, ego must be prepared before students try weight trainingBY AnDReW PeKAReK

star-news correspondent

WI-5001251894

Some restrictions may apply.

Save up to $199

Sturgeon Bay1009 Egg Harbor Rd.

920-818-0744www.snapfitness.com/sturgeonbaywi

Refer a new memberand Receive One Month Free

Plus Free Enrollment

door county dental care – 30 north 18th avenue #2sturgeon bay, wisconsin 54235 – phone: (920) 743-6911

www.DoorCountyDentalCare.com

Complete Dental Care For Your Entire Family

Expanded Hours tofit your family's needs!Now offering early morning, lunchhour and evening appointments.Open Saturdays by appointment.

dr. tylerhubbard, d.d.s. – dr. regan luders, d.d.s. – dr. patti sigl, d.d.s.

WI-5

0012

6116

8

MassageSpa Specialties

Skin Care/Facials/WaxingBody Treatments

Manicures & PedicuresNatural Health Consultations

Steam TherapySpa PackagesGift Cards

Yoga Classes

OpenYear ‘Round

NNNNNNNN

3899 OLD HIGHWAY ROADSTURGEON BAY920-743-5380

www.SaguaroDaySpa.com


you’re part of a team,” Patterson said. “Everyone has their own starting point. It should be where you’re supportive of one another, as opposed to competing with one another. It’s a very hard thing to stress to young guys who are lifting because all they look at is the numbers.”

Trying to compete with a friend can lead to an athlete using too much weight, which could lead to serious injury.

“The big message we always give kids going down to the weight room is, you check your ego at the door,” Flaten said. “An ego is absolutely the worst thing you can have in a weight room. It’s not the place you want to go to be showing off. Often time the girls, because they don’t have that ego in the way, often have much better technique than the guys when it comes to weightlifting.”

Patterson said it’s important for girls to work on strength training as well, even though their goals aren’t necessarily to gain a lot of muscle mass, like boys.

Girls can be more susceptible to knee injuries because their wider pelvic structure creates a steeper angle on connecting ligaments, according to the Women’s Sports Foundation. To help offset that risk, Patterson recommends using box jumps to strengthen the quadriceps and teaches how to minimize the impact on joints and tendons.

Overall, Patterson’s impact has had a positive effect on the student-athletes at Kewaunee.

“At first it’s a little overwhelming, but once you get used to it, you kind of just want to keep going back,” sophomore Jacob Wendt said about weightlifting. “It’s almost kind of addicting.”

Junior Brandon Malechek added, “Just try it out. It helps you in the long run.”

lEFT: Jacob Meyer spots the weight for Brandon Malechek, who competes in football and baseball at Kewaunee High School and weight trains to prepare his body, as does Meyer. rigHT: Meyer works on core exercises involving leg lifts.

Photos by Tina M. gohr/gannett Wisconsin Media

WI-5

0012

5190

7

someShow yourSKIN

LOVE

33 Green Bay Rd.Sturgeon Bay920-746-4434

www.dermwisconsin.com

Skin Cancer Diagnosis & Treatment. Mole & Cyst Removal. AcneWarts. Rashes. Psoriasis. Mohs Micrographic Surgery

WI-5

0012

5198

5

Let Us Show You How!

Call 920.818.0444 Today to Reserve Your Free 30 Day Pass

+

RREESSUULLTTSS!!=

Offer Good For First Time Guests Only. Must Be 18. Some Restrictions Apply.WI-5

0012

5791

0

NEW PATIENTSWELCOME!

FOCUSING ON PREVENTIONFOR YOUR ENTIRE FAMILY

Sedation Dentistry

Clear Braces

Denture Stabilization with Implants

Teeth Whitening

Appointments are available Monday thru Friday.

30 N. 18th Ave., Sturgeon Bay, WI.920-743-9275

Dr. Jennifer Olson Dr. Tammy Boudry

WI-5001261442

Partners in Health10539 Applewood Road,Sister Bay, WI 54234

Internal MedicineJ. Traver, MD. & M. Coventry, APNP: M-Th... 854-4154Community Clinic of Door County: M-Th...854-4154

Wellness Center of Door County: Tues...(920) 746-9444Nor Door Adult Day Service: M,W,F (920) 495-2016Peninsula Podiatry: monthly...1-866-470-6668

Call for appointments or further information!

20

WI-5001251971

22

moveS and expandS ServiceSBy Donna Marie Pocious For Ministry Door County Medical Center

Cardiopulmonary department

The Cardiopulmonary Rehabilitation Department has expanded its ser-vices and moved to a new location inside Ministry Door County Medical Center (MDCMC).

The department is now located in a larger and more accessible space on the first floor of the hospital, which formerly housed the outpatient medi-cal services area.

Also, new exercise equipment has been acquired. And the increased capacity makes it possible for the Cardiopulmonary Rehabilitation Depart-ment team to care for more than one participant at a time.

“With the larger facility, we are seeing multiple people. It makes it easier for participants to schedule their (outpatient) appointments. And they benefit from having a support system of other people going through the same process,” said Fran Cecil, department coordinator.

The department offers outpatient cardiopulmonary rehabilitation, as well as cardiac testing. A cardiac (or stress) test shows how well the heart works as the body is exercising and needs more oxygen. During the test, the individual walks on a treadmill and is monitored by equipment and staff. People are asked to walk in place and speed up; the treadmill may also be tilted to give the feel of an uphill climb.

Customized rehabilitation for outpatients

The Cardiopulmonary Rehabilitation Department is outfitted with a tread-mill, as well as recumbent stepper, NuStep, free weights and more equip-ment and educational resources. Here, people get heart healthy as they use the exercise equipment under the supervision of MDCMC registered nurses who specialize in cardiac and pulmonary rehabilitation.

“We see both cardiac and pulmonary participants. When people come into the program here, we encourage them to want to do this rehabilitation,” Cecil said.

Helping to motivate participants are programs customized to their needs. The RNs monitor participants’ blood pressures and heart rates as they use the equipment.

The goal is to help people with heart conditions resume normal activities. People who have had heart attacks, bypass surgery, stent placement or valve replacements come to MDCMC two or three times a week as outpatients.

“And others are referred to the program by a pulmonologist or a physi-cian, based on their need to have pulmonary rehabilitation and to breathe better,” Cecil said.

Pulmonary rehabilitation helps people improve their muscle function and use of oxygen so they don’t feel short of breath so quickly. The goal of pulmonary rehabilitation is endurance.

Staying in hearty condition at the yMCa

Participants eventually “graduate” and are referred to a hearty condition-ing program, which takes place at the Door County YMCA. The program, which is under the auspices of the Cardiopulmonary Rehabilitation Department, is offered in partnership with Northeast Wisconsin Technical College and the YMCA. For just under $1 a week (which includes three weekly sessions) people have access to the YMCA for workouts.

Nurses who have experience at the hospital oversee the participants, guiding and encouraging them in the YMCA setting.

“The nurses have lots of experience. And if they pick something up, such as the person’s blood pressure is too high, they may encourage them not to workout that day at the YMCA and to see the doctor,” Cecil said.

For more information about the Cardiopulmonary Rehabilitation Depart-ment, call (920) 746-3591 or visit dcmh.org.

ToP: These exercise machines are among the new equipment in the Cardio-pulmonary Rehabilitation Department at Ministry Door County Medical Cen-ter, where patents can be monitored during rehab. BoTToM: Patient Mike Touchey uses the new exercise room in the Cardiopulmonary Rehabilitation Department at Ministry Door County Medical Center. Photos by Christine nesheim/door County advocate

WI-5001260386

Call 920-743-7255 TodayLearn more online at www.BackToWellness.orgStaudenmaier Chiropractic Wellness Center, SC

30 N. 18th Ave. • Sturgeon Bay

Staudenmaier ChiropracticWellness Center

www.backtowellness.orgServing Door and Kewaunee Counties and Using a

Scientifically-Based, Holistic Approach to Healing and Health

43-7255 Todayw.BackToWellness.o

C

Principles of Health – What is it?Chiropractic represents a very different approach to

ensuring amazing Health and Wellness. And thatyour health is based on four very important andprofound principles:

A. Self-healing;Your body is a self-healing, self-regulating organism - it is

designed to heal itself and regulate all its own functions.That is amazing! You do not need to do anything! It doesit all by itself!

Many patients are surprised when I mention that once amonth, they get a brand new liver. Liver cells die andyou get new ones approximately every 24 days. Whatan amazing concept! Every four months, all your redblood cells are replaced, like clockwork, for the rest ofyour life! What an awesome thought! You get new tastebuds every eleven days and even your stomach lining isreplaced every five days!

The point I am making is that your body is in a constant stateof change and repair! It is designed to repair and healitself. In order for it to do that, however, it must follow avery exact program that is set into motion almost fromthe time you are conceived.

I always have fun with my patients when I am doing myconsultations because I always ask them “I want to knowwhy you, Betty, are not following your program. Thinkabout this for a moment – why is your body not doingwhat it is designed and programmed to do?” When youare not well, your body is not following your program.Sounds simple and logical, doesn’t it? And yet for mostpeople this is a very foreign thought.

Why?

We have been trained and carefully taught that drugsare the answer to your health quest: That your healthproblem is the result of having too little Advil in yoursystem. That your heartburn is the result of a lack of Tums,and your IBS, the result of an absence of Prednisone.The alarming thought is that as adults, most still think thisway! ….And the most damaging aspect of this is thatmost parents then pass these bizarre principles of healthonto our children.

B. Computer Control;The second principle is even more interesting. It is based on

the fact that the nervous system is the master controllerof the body. It is like a computer control center that runsyou! It runs and executes your program. As long as yournervous system is able to communicate effectively withevery cell, tissue, every nook and cranny of you, youthen should have the very best health you have everhad in your life. We simply call this normal. It’s what beinghealthy is all about!

C. Interference;Here is where this gets really cool; if something

interferes with the function of your nervoussystem and it is not able to do this (communicateeffectively), your body will not be able to do whatit is programmed and designed to do. In otherwords, you will not be able to follow or executeyour own program. Your body will start to do itsown “thing.” And that is when people first noticethat something is not right. We call this Malfunction

D. What a Chiropractor will do;

My responsibility as a Doctor of Chiropractic is tolocate and gently adjust areas in your spine wherethere is a break in the communication. Such abreak interferes with your nervous system function,which in turn can have a negative impact onyour health! Whether it’s chronic pain or loss oforgan function, the impact is devastating to yourlife. Chiropractors call these areas of interferenceVertebral Subluxations. Our mission is simple:correct any Vertebral Subluxation to restore normalnerve function which in turn allows your body tofunction as it was designed, optimally!

If you are inspired to take a deep look at your nervesystem health, call our office. We would be happyto schedule a state of the art, computerizedhealth analysis and complete report. Lets make2011 your best, healthiest year ever!

Yours for better Health.

Luke E Staudenmaier, DC

WI-5001253879

Chanta Van Laanen, Licensed AcupuncturistIn the Settlement Shops, Fish CreekYear round, 6 days/week! (920) 868-5108Find out more online...

www.newleafacu.com

Locally Raised Organic Angus • Beef & ChickenOrganic Produce • Books, Music & Gifts

Supplements • Beauty Products• Gluten Free • Pet Products Open

Daily10am - 5pm

7821 Hwy 42 • Egg Harbor • 920-868-9999 • www.Greens-N-Grains.com

DELIOrgani

c - Raw

Vegan- GF

Best Place toEat Healthy2010

24

wellness: renewing mind, body and spirit

Documents