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in the spotlight

Domestic Violence

a serious problem

On average, 24 people per minute are victims of rape, physical violence, or stalking by an intimate partner in the United States. Over the course of a year, that equals more than 12 million women and men. While domestic violence can happen in any relationship – regardless of gender, sexual orientation, or other factors – the vast majority of victims who report violence are women abused by male partners or ex-partners.

  • One in 4 women have been the victim of severe physical violence by an intimate partner, while 1 in 7 men has experienced severe physical violence by an intimate partner at some point in their lifetime.
  • Among women and men who experience rape, stalking or physical violence by an intimate partner, 81% of women and 35% of men report serious impacts such as Post-Traumatic Stress Disorder (PTSD) symptoms and injury.
  • A woman is far more likely to be killed by her spouse, an intimate acquaintance, or a family member than by a stranger.

Given these statistics, it is likely that you know someone who has been abused. They may be your friends and family members, your neighbors or co-workers. Domestic violence takes its toll on our communities as well, contributing to other forms of violence and suffering, burdening us with huge medical and criminal justice costs, and decreasing workplace productivity.

 

To stop domestic violence, we all need to be part of the solution. The following are some things that you can do to help:
 
Help a friend or family member who is being abused.

Let them know that the abuse is not their fault, listen to them, help them to identify resources and options, empower them to make choices for their safety, and provide nonjudgmental support and an opportunity for them to seek your support again.
 
Support your local domestic violence program.
Most hotlines, advocacy or shelter organizations could benefit from your time, financial support or other donations.
 
Speak up about abuse.
Let the person using violence or intimidation know their behavior is wrong and encourage them to seek help. If you see abuse, call the police. Doing nothing can make the abuse worse and even deadly.
 
Educate yourself and others.
Call your local domestic violence program to schedule informational workshops for your workplace, community group or church. Encourage schools to include abuse prevention as part of their curricula. The Domestic Violence Awareness Project at www.nrcdv.org/dvam offers a variety of tools and ideas to support your prevention education and awareness efforts.
 
Set an example.
Make a commitment to work for equality and ending violence in all of its forms. Model non-violent and respectful behavior through your everyday actions.

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stories

Peter Borgen

Libraries

Peter Borgen began working for the City of St. Paul Libraries 17 years ago and, over that time, has worked at many different branches. As a Library Associate, he is a “Jack of all Trades” in that his work encompasses services to patrons of all ages. He does programming for kids, teens, and adults, supervises the homework center at Dayton’s Bluff, provides outreach to parents at Early Childhood Family Education groups, education for daycare providers about early literacy, provides technology help for library patrons, and, of course, performs “other duties as assigned.”
 

Peter has always been active for the sheer enjoyment. He participated in competitive sports during high school such as cross country, soccer and swimming. He confesses he was never in jeopardy of winning – he simply enjoyed the activities and the social aspect of it all. In college, he joined the swim team for 1.5 years but decided he was more interested in education than in competition. He continued exercising and being active on his own throughout college and ever since.
 

Peter has been married five years and has a four year old son. With demands of job and family, he finds he is naturally a little less active than before. However, he does call biking and skiing his obsessions; obsessions in that he has such a true passion for the activities. He enjoys them as often as possible. He has found the best way to indulge this passion is to include his family. This allows him to enjoy his exercise habits without having to choose between them and time with his family. His family bike around the neighborhood together a few times per week. He stops the rides short of when his son wants to quit; he prefers to leave him wanting more than wishing they would stop. Peter further indulges his desire for biking every summer by participating in the Annual Great Bicycle Ride Across Iowa. This ride covers 400 miles over the course of a week. This year he rode the St. Paul Classic Bike tour and loved it.
 

His other activity passion is Telemark Skiing. It is essentially downhill skiing but uses a different type ski – sort of a cross between a downhill ski and a cross country ski. It has a different style of turning, and he describes it as more versatile, more graceful and a more challenging way to ski. His family also participates in skiing. He jokingly states that his wife made him wait until his son was two years old to have him start. Two years later now, his son loves it. Last year, Peter became a member of the National Ski Patrol at Afton Alps.
 
Running is not so much of a passion of his, but it seems to be a challenge from which he continues to receive satisfaction. He ran his first marathon as a lark in college but blew out his knee at 22.5 miles. This was so frustrating that he vowed he would finish a marathon before he turned 30. He did complete his first Twin Cities Marathon at age 29 and almost as an aside, he mentioned since then, he has run and finished it eight times.
 

Peter believes in not over-training and recommends finding activities that you enjoy doing. He enjoys showing his son how to be active and encourages him by doing it with him, side by side.

Categories
in the spotlight

Healthy Aging Month

Think it’s too late to “re-invent” yourself? Think again. According to Carolyn Worthington, editor-in-chief of Healthy Aging® Magazine and executive director of Healthy Aging®, it’s never too late to find a new career, a new sport, passion or hobby. The number of people over 45 is growing every year. The attention used to be just on the baby boomers. The generation x-ers are elbowing their way in and have many of the same interests as the previous generation – stay active and vibrant as long as possible. There are over 76 million baby boomers today over 50 and the first of the 82.1 million generation x-ers are about to reach that milestone in 2015.

 

To get you started on re-inventing yourself, here are some ideas from the editors of Healthy Aging® Magazine (www.healthyaging.net). Maybe you will find some that will help you think outside the box.

10 Tips for Reinventing Yourself during Healthy Aging Month:

  1. Do not act your age or at least what you think your current age should act like. What was your best year so far? 28? 40? Now? Picture yourself at that age and be it. Some people may say this is denial, but we say it’s positive thinking and goes a long way toward feeling better about yourself.
  2. Be positive in your conversations and your actions every day. When you catch yourself complaining, check yourself right there and change the conversation to something positive.
  3. Have negative friends who complain all of the time and constantly talk about how awful everything is? Drop them. As cruel as that may sound, distance yourself from people who do not have a positive outlook on life. They will only depress you and stop you from moving forward. Surround yourself with energetic, happy, positive people of all ages and you will be happier too.
  4. Walk like a vibrant, healthy person. Come on. You can probably do it. Analyze your gait. Do you walk slowly because you have just become lazy or, perhaps, have a fear of falling?
  5. Stand up straight! You can knock off the appearance of a few extra years with this trick your mother kept trying to tell you. Look at yourself in the mirror. Are you holding your stomach in, have your shoulders back, chin up? Check out how much better your neck looks! Fix your stance and practice it every day, all day until it is natural. You will look great and feel better.
  6. How’s your smile? Research shows people who smile more often are happier. Your teeth are just as important to your good health as the rest of your body. Not only is it the first thing people notice, but good oral health is a gateway to your overall well-being.
  7. Lonely? Stop brooding and complaining about having no friends or family. Do something about it now. Right this minute. Pick up the phone, landline, or cell and make a call to do one or more of the following: Volunteer your time, Take a class, Invite someone to meet for lunch, brunch, dinner, or coffee.
  8. Start walking not only for your health but to see the neighbors. Have a dog? You’ll be amazed how the dog can be a conversation starter.
  9. Make this month the time to set up your annual physical and other health screenings. Go to the appointments and then, hopefully, you can stop worrying about ailments for a while.
  10. Find your inner artist. Who says taking music lessons is for young school children? You may have an artist lurking inside you just waiting to be tapped. Have you always wanted to play the piano, violin, or tuba? Have you ever wondered if you could paint a portrait or scenic in oil? What about working in wood?
  11.  

    HealthyAging®
    P.O. Box442
    Unionville,PA

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stories

Sgt. Steve Anderson

Last year, like so many other employees, I was participating in the Healthy Saint Paul Well-Being program so I could earn the incentive. I signed up for the onsite screening. My results came back and showed I had higher than normal cholesterol levels and off the chart blood glucose level.

 

While I was somewhat surprised, I thought those numbers were due to not fasting prior to the screening. I knew I also had been eating the wrong “healthy foods” – not understanding the difference between good and bad carbs and eating foods with hidden sugar. So, I made an appointment with my primary doctor figuring he would yell at me about my diet, give me a pill to assist with the high cholesterol and get me on the right path.

 

Well, I was right about having him yell at me and giving me a pill – he put me on cholesterol medications. What I didn’t expect to hear and what shocked me was that I was diagnosed with diabetes. That was a real wake up call for me. I now needed to get serious with my diet – eating the good carbs vs the bad carbs, watching the sugars, making better choices with a real eating plan. Additionally, I began to inject insulin and also take diabetes meds.

 

The good news is I lost about 25 lbs. I’m running and working out every day. I know that is important to stay with too.

 

I’m still having my bad days with the low carb/low sugar diet but I’m plugging along. I owe a great deal to the screening process because it forced me to deal with my numbers and also got me on the right meds. It also got me hooked in to how to lead a better overall healthy lifestyle.

 

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stories

Introducing Jim Hensrud

Jim recently joined the City as the Health and Fitness Specialist for the Police Department.

 

Tell us a bit about your background and experience. How will you use it to help the employees of the Police Department get and stay in shape?
I have a bachelor’s degree in Exercise Science: Cardiopulmonary Rehabilitation from Winona State University. I am also certified as a Clinical Exercise Specialist from the American College of Sports Medicine. My education is focused on strength and cardiovascular training, fitness programming, nutritional guidance with a special emphasis in heart disease prevention and rehabilitation. Since I have completed my education I have spent the last few years providing personal and group training to individuals in their homes, gyms or corporate fitness centers.

 

Every person is different. I believe in sitting down with a person to develop a fitness and diet plan specifically for them. I put an emphasis in educating someone to understand the importance of diet and exercise and how to keep themselves active and healthy. I encourage anyone with questions to call or stop by anytime.

 

What are some common myths people have about exercise and nutrition?
A few sources I found claimed that $61 billion was spent in the USA on weight loss products in 2012. Many products use false claims or information to make money in this large market. Healthy weight loss is recommended at 1-2 pounds a month. Any product that claims faster weight loss should be avoided. Also, avoid all sales pitches that sell you a product to consume to lose weight. Choose a diet plan that you can follow the rest of your life that contains nothing but natural sources of foods. My best advice: DO NOT take advice from someone trying to sell you something. Another myth is that people must exercise a certain location to lose weight from that area. Where you store fat is based on genetics. You cannot lose weight in specific areas and not others.

 

To lose weight, what has a bigger impact – diet or exercise?
I would say weight loss is 55% activity, 45% nutrition. Those numbers are debatable, but the relationship is very close. You can run marathons and have trouble losing weight if you eat fast food every day. Likewise, the healthiest eater may struggle with weight if they are completely sedentary.



For someone who hasn’t exercised in a long while or is new to it, what would a beginning program look like? Do you have tips for getting started?
Often changes happen slowly so I do not expect anyone to go from no exercise to 5-6 days a week. Three days a week is a good starting point for about 30 minutes at a time. I always tell people to ease into a program to avoid injury or overtraining. Slowly work your way to the minimal recommended amount of 150 minutes a week. A person should begin with something they enjoy to keep them interested, preferably participating in one of their favorite sports. My tips are to schedule exercise into your day early to make sure it gets done and to stick with the program for about 8 weeks to see results. Once a person sees the results they are more likely to stick with a program.



For people already in shape and exercising regularly, is there anything new for them to add to or change in their workouts to get even more results?
Remember the FITT principle:
Frequency: how often someone works out in a week
Intensity: how hard someone works out
Time: how long someone works out
Type: the type of exercise conducted

 

The human body typically adapts to the same fitness program after two weeks. To see physical improvements, an individual must increase one of the above factors from the FITT principle. If a person is exercising as often as needed or as often as possible, they may consider working out harder (increasing Intensity), or changing what they do (different strength training exercises or biking instead of running). The more you change your program, the more you challenge your body to adapt. If an exercise does not challenge you, it does not change you!