Ask the Mr. Anytime

Expert answers to your health and wellness questions

By Christopher Alumbaugh

Question: I’m not a particularly great cook, and I seem to eat a lot of boxed foods. Is this a problem if health is one of my primary goals?

Answer: It really depends on the specific foods you’re eating, but it’s definitely advantageous to eat as many fresh fruits and vegetables and all-natural whole grains as possible, not to mention fresh meats and seafood. That said, convenience, price, and several other factors most likely play into your food choices as well, so choosing the best foods 100% of the time may not be all that practical. My advice to you would be to move in the direction of fresh foods as much as you can, given your particular lifestyle. And remember, you don’t have to be a great cook to reap the health benefits of nutrient-dense foods. They may taste better if you know how to properly prepare them, but it’s pretty easy to throw together some chicken or fish with a cooked whole grain and some veggies for a quick and easy (and healthy) dinner. I would also recommend taking a basic cooking class so you can learn a new skill—one that will continue to pay health dividends moving forward.

Question: I hate getting sick. Can you provide some tips and hints to keep me healthy throughout the winter months?

Answer: I’m with you—being sick sucks! Luckily, there are a couple tried and true habits that will help you avoid the latest bug. First of all, wash your hands frequently, and by all means, avoid touching your face (especially your eyes, nose, and mouth). Drink plenty of fluids, get plenty of sleep (people forget how important this is to a healthy immune system), and get a flu shot as well. It goes without saying that a healthful diet is ideal, but I would also recommend a good quality multivitamin/ mineral supplement too, since most people struggle to eat a balanced and varied diet on a daily basis. But to me, the most effective way to avoid illness is to stay away from people that are already sick. This can certainly be a challenge, especially if you have kids, but do your best. Put these tips to good use, and you should be able to skirt through the winter with nothing more than the occasional head cold, if that!

Question: I’m big into weightlifting, but I’m not a huge fan of cardio. Is there a way for me to enhance heart health without hopping on one of the traditional pieces of cardio equipment for 45 minutes at the gym?

Answer: Yes—absolutely! Cardio doesn’t necessarily mean you have to get on the bike, treadmill, or elliptical. You simply need to get your heart rate up and that can be accomplished during your weight training sessions. Doing compound sets or supersets, or intense circuits with very little rest, will definitely get your heart rate kicking, and these provide the fitness and health benefits you’re looking for. You can get active in plenty of other ways too, without feeling like a hamster on a wheel. Try playing one of your favorite sports or go hiking in a nearby park. Even tubing or sledding in the wintertime can provide a good cardiovascular workout. Just think outside the box a little and keep the focus on fun!

About the author: Christopher Alumbaugh is the club operator/Certified Personal Trainer at Anytime Fitness in South Bend. To submit a question for future articles, please contact the author at This e-mail address is being protected from spambots. You need JavaScript enabled to view it "> This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Le Peep

            Nestled in downtown South Bend, at 127 S. Michigan St., Le Peep is a quaint, simple, yet elegant little spot that is the go to place for breakfast, brunch, and lunch. Owned and operated by Peg Dalton, Le Peep is the perfect place to enjoy your Sunday morning meal. The menu is quite large for a place that only serves breakfast and lunch and the daily changing coffee flavors are always delectable.           Throughout the many times I have enjoyed a meal at Le Peep I have mainly stuck to breakfast foods, though the few times I have branched out into the brunch and lunch menu have been enjoyable too. In addition to food, Le Peep has a wonderful coffee and drink bar where you can get a vast selection of enjoyable morning beverages.

            The décor is sweet and often decorated for the seasons, events, or charity drives going on at the time. Though the tables are close together, you never feel crowed. Le Peep also features a separate room that can be closed off for private functions and can be rented out for evening events.

Usually the wait time is very short unless it is football season, then you can plan to wait 20-30 minutes on the weekends. I’ve always found the wait to be worth it. Though I am not sure as to the reason, I’ve always found the food and overall experience to be more enjoyable on Sundays. Peg will usually stop by your table to see how things are going and she is wonderful at remembering if you are a return visitor, and we all know it’s nice to be remembered.

            Most meals are accompanied with peasant potatoes and toast or muffin, however it’s not always known that you can substitute the potatoes for tomatoes or fresh fruit. I highly suggest the fruit if you are not a potatoes person as it is always ripe and sweet no matter the time of year.

Sumary: Le Peep is the ideal balance of good food and atmosphere that fits in perfect with the downtown vibe. They have excellent and consistent foods that are plentiful and filling and you always leave filling satisfied. Le Peep is the perfect place to start your morning.

Recommended Dish: Colorado Omelet with a side of Hollandaise Sauce and a cup of Hazelnut coffee.

We all know what a barber does right? The word barber in Latin means barba, “beard”. Well in the Middle Ages in addition to male grooming barbers performed surgery, bloodletting, leeching, fire cupping, enemas, and tooth removal. In these days barbers were known as barber surgeons. The spiraling barber pole with the red strip meaning surgery and the white strip meaning barbering.

What is a haircut? To most men getting a haircut is merely an activity that they have to squeeze into their already busy schedules. When in fact a haircut should be about walking through the doors of the barbershop and into a place that feels like a second home to a man. Right now your thinking to yourself “I don’t need a barber I’ve got Wanda down at Great Clips. Well you are wrong because Wanda is not a barber she is a Cosmetologist, which means that she has mainly, learned to cut hair with scissors not clippers (the main tool that is needed to cut a mans hair). A cosmetologist training is mainly focused on primping a woman’s hair by doing such things as coloring and perming things, which a real man has no need for. The biggest difference between a barber and a cosmetologist is a awful haircut and a stunning haircut. A major clue that you are getting your haircut at the wrong place is when the chair to get your haircut and they ask you “what number do want on the top and what number on the bottom” this is you sign to get up and head towards the door. Before I found RG’s Barbershop in South Bend IN, I used to get my hair cut at a chain shop and most of the time I would walk out very unhappy with my haircut because it was only sub par. Now that I have Ronnie cutting my hair he knows that I want a bald fade with out me even having to open my mouth.

When you walk through those doors you should expect to hear game day banter and fellow men discussing all the various topics that they know they can’t win at home with the misses. The barbershop is the place where men in the community can go to just to talk with others in the community both young men and elders too. So if you are looking to find out what is really going on in your community get to the barbershop.

Going to the barbershop is a man’s turn at getting pampered. But don’t worry, it’s not like going to the spa for a mani/pedi or a fruity facial, it’s more manly than that. It’s about walking through the doors and knowing that your barber knows exactly what you want without even having to ask. He knows exactly how to cut your hair and the exact way that you want your beard to look. It’s about knowing what you’re going to see in the mirror before he even gives it to you to look over his handy work.

One form of pampering every man should try is that of the straight razor shave. The best time to shave is after a nice long hot shower, and since you can’t take a shower at the barbershop the process starts off with a nice hot steam towel to help loosen up the hair follicles. Next your barber will get you going with nice hot later. Once that later is on, it’s on, it’s time for the barber to earn his keep as he carefully glides the sharp blade of the straight razor across your face precisely slicing through every hair it touches. Lastly you get washed up and topped off with a good coat of aftershave to keep thing feeling as good as the look. And after it’s all said and done, you are left standing in front of a mirror with the same awestruck look of a little boy watching his grandfather shave the smoothest shave he has ever seen.