Fitness Source - October 2013 by Fitness Source

FOR A MORE ABUNDANT LIFE.

OCTOBER 2013

THE

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SOUTHERN INDIANA

WORKOUT

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TO HEALTHIER EATING

WEIGHT LOSS SUCCESS STORIES WITHOUT SURGERY

Saturday, y, November 9 | 9 am - 1 pm p | FREE!

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(812) 282-6631 | clarkmemorial.org

SOUTHERN INDIANA

FROM THE

PUBLISHER Bill Hanson DESIGN Stephen Allen PHOTOGRAPHY Chuck Branham Christopher Fr yer Bill Hanson

CONTRIBUTORS Amanda Beam is a Floyd County resident, Jeffersonville native and freelance writer. Contact her by email at hoosiermandyblog@gmail.com or visit her blog at HoosierMandy.com

AMANDA Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.

PETER Braden Lammers is a staff writer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

BRADEN

WHERE TO FIND FITNESS SOURCE: ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine

OUR MISSION STATEMENT: Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care. Southern Indiana Fitness Source is a publication of the News and Tribune.

SOUTHERN INDIANA FITNESS SOURCE

221 Spr ing Street Je ffersonville, IN 47130

4 / Southern Indiana Fitness Source / October 2013

PUBLISHER BILL Have you ever gone to great lengths to plan an event for the community just to find out that someone else was planning an event for the same day? Even worse, have you found out the event was in the same town and drawing the same crowd you were after? Happens far too often. That scenario was the motivation for a group of wellness minded citizens of Clark and Floyd counties to help organizers of events plan more intelligently and event goers make their plans as well. In February 2012, a group now referred to as the Wellness Coalition of Southern Indiana (WCSI) had a dream to create a robust website that would allow event organizers to post their event on a common community calendar and provide that information to the general public for free. Just this month, WCSI members saw their hard work come to fruition. The website, www.wellnesscsi.com, was launched in September after more than a year of planning and fund raising. The site is geared toward wellness and boasts a wellness calendar that anyone can access and publicize events geared toward wellness and healthy living. The site will provide information about nutrition, physical activity, stress relief and tobacco cessation. It is also the site for the Growing Healthy Lives initiative in Clark County. Janet Steffens, Purdue University Cooperative Extension Educator, was drawn to WCSI because of her desire to promote all of the wellness programs available to people in the area. She says organizers have a difficult time promoting all of the events effectively and that the WCSI website will fill that void. “The final straw was when I was conducting a Dining with Diabetes program at the Purdue Technology Center and unknown to me, another group was conducting a similar program downstairs on the same night at the same time,” Steffens says. “My thought was that we might have collaborated instead of competing with each other if we had known. The new community calendar should help all of us with planning and working together.” Area businesses and organizations were approached by WCSI members about funding the group’s mission which is, “to improve the wellness of our community by gathering and sharing information to promote lasting lifestyle changes.” Twelve entities agreed to fund the vision. The Growing Healthy Lives Initiative, Ogle Foundation, Town of Clarksville, City of New Albany, City of Jeffersonville, Pacers and Racers, Floyd Memorial Hospital, Estopinal Group, City of Charlestown, Floyd County Tobacco Coalition, Ohio River Greenway and Clark Memorial Hospital made it possible for WCSI to have an attractive and simple to use website built and maintained for the next five years. As Steffen says, “I expect the site to become the “go-to” place to post community events and to find out what other groups are planning. Ultimately, I think this will mean that more people will become involved in fitness classes and activities.” Like the treadmill in your basement, however, the WCSI website will only be beneficial if it is used regularly. If you have an event or class that will lead to better wellness, log on to www.wellnesscsi.com, click on the Submit an Event button and let the people of the area know what you are planning.

contents

THREE

WEIGHT LOSS SUCCESS STORIES WITHOUT SURGERY Let’s face it. There’s no magical remedy for losing weight. Only hard work and perseverance will melt those unwanted pounds away. Three local residents share their personal stories of how they conquered their battles with weight the by AMANDA BEAM healthy way without the use of surgery.

12 Healthy Halloween handouts by GARY POPP

Possibly more than any other day of the year, Halloween offers youngsters a special sense escapism that is only truly realized in childhood. But, that escapism doesn’t have to come with tooth decay and sugar highs.

THE

COST OF EATING POORLY Poor eating habits can cost you. Aside from the most glaring cost that poor eating habits have on your health, the choices you make regarding your diet can also cost you extra money at the pharmacy.

Nutrition: The Early Introduction What is frightening is that kids today aren’t learning the difference between healthy and unhealthy when it comes to their food choices. It’s important to start as early as possible when teaching your children about by NATALIE ALLEN smart and healthy food.

by BRADEN LAMMERS

14 Grocery Shopping:

THE SECOND STEP TO HEALTHY EATING

SOUTHERN INDIANA FITNESS SOURCE PARTNERS

Last month we discussed the first step to setting yourself up for success when it comes to healthy eating - The Kitchen Makeover. Now it’s time to stock up with the healthy stuff. by CASE BELCHER

NUTRITION

Seven Days to a Healthier Diet // JANET STEFFENS, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

Snacks: Allow two snacks each day of any of the following: (Choose what you enjoy.) •

1 cup non-fat yogurt with fruit

•

1 cup frozen non-fat yogurt

•

1 banana with 2 Tbsp. peanut butter

•

3 Tbsp. hummus with 5 whole grain crackers

•

1 ounce almonds

•

1 cup melon, sliced

•

1 medium apple

Try one week of easy meals at home to kick-start a healthier (and cheaper) diet. You will have better control of what goes into your food if you prepare it yourself. Eating lower amounts of salt, fat and sugar can have big benefits for your waistline and your pocketbook. People report that when they eat the foods that make up a healthy diet they aren’t nearly as tempted to eat sugary or salty snacks or desserts. Think nutrient-rich foods! Plan for three meals each day and a couple of snacks. This means that you will be eating smaller amounts more often and feeling satisfied. You will probably also notice feeling more alert and energetic. You won’t be in that carbohydrate fog anymore. Carbohydrates are not bad, in fact they provide fuel for your body. Just remember that if you eat about 2,000 calories a day you only need around 300 grams of carbohydrates per day. Notice

SUNDAY Breakfast: Breakfast burrito: • 1 flour tortilla (8” diameter) • 1 scrambled egg • 1/3 cup black beans • 2 Tbsp. salsa 1 orange Water, coffee, or tea

1 2

MONDAY Breakfast: 1 cup oatmeal, cooked in fatfree milk 2 tablespoons of fruit 2 tablespoons brown sugar 1 cup fat-free milk 1 cup orange juice

the carbs listed on that candy bar or soft drink label and decide if those empty calories are worth it to you. A healthy diet means different things to different people. When you ask around, it can get confusing. A good way to begin is to focus on balance in what you eat. Eat more vegetables, lean protein, whole grains, and fruit. Cut out or cut down on sugary drinks. Try drinking more water, low-fat milk, and other unsweetened beverages. Remember, if you consistently cut out as few as 100 calories per day you will lose 10 pounds in a year. If you have a weight-loss goal of more than this, then cut out a little more. A tip for determining how many calories you can have each day to maintain your weight is to multiply your weight by 12. A person who weighs 150 pounds can consume 1800 calories each day to stay the same weight. Of course, in order to lose weight

Lunch: Tuna salad sandwich on 2 slices Whole wheat bread, light mayo, lettuce 1 medium apple Fat-free milk or tea

Lunch: Roast beef sandwich on 2 slices Whole wheat bread • 2 ounces lean beef • 1 slice part-skim cheese • 2 slices tomato • 2 teaspoons mustard 2 slices melon Fat-free milk, water or iced tea

6 / Southern Indiana Source / October 6 / Fitness Southern Indiana Fitness 2013 Source / October 2013

cut a few calories. Remember, it’s better to lose weight slowly and keep it off through lifestyle changes than to lose it quickly and then gain it back. Eating enough fiber is important because it will help satisfy your hunger, balance your blood sugars and maintain regularity. If you are a woman, your goal for fiber is 25 grams each day. Men may need to consume 30 to 35 grams of fiber because of their larger body size. Fiber comes from whole grains, vegetables and beans. Compare food labels and decide which foods are highest in fiber, vitamins, and minerals and lowest in fat, sugar, and salt. Use the following menu and change it to suit your own food preferences. A shopping list is included to speed your way toward a healthier diet.

Dinner: Baked salmon on salad greens (4 ounces fish, 1 tsp. olive oil, chopped dill, with greens of choice) Brown rice with sliced almonds Steamed broccoli Fat-free milk, iced tea, or water

Dinner: Baked chicken: with • 4 ounces baked chicken breast, • fresh Rosemary and 1 teaspoon olive oil • 1 medium baked sweet potato with • 1 teaspoon low-fat spread Small tossed salad: • lettuce, tomatoes, cucumber, and • fat-free dressing • Fat-free milk or iced tea

TUESDAY

3 4 5 6 7

Breakfast: Cold cereal: • 1 cup ready-to-eat unsweetened cereal • 1 medium banana • ½ cup fat-free milk 1 cup coffee, tea, or orange juice

WEDNESDAY Breakfast: 1 hard cooked egg 1 slice whole grain toast 1 orange 1 cup water, coffee, tea

THURSDAY Breakfast: Cold whole-grain cereal ½ cup sliced banana ½ cup fat-free milk 1 slice whole wheat toast w / 2 teaspoons all-fruit preserves 1 cup fat-free chocolate milk

FRIDAY Breakfast: French Toast: 2 slices whole wheat bread 3 Tbsp. fat-free milk 1 egg 2 tsp. margarine 2 Tbsp. pancake syrup 1 orange 1 cup fat-free milk, coffee

SATURDAY Saturday Breakfast: Whole grain pancakes with berries: • 2 large pancakes • 1 Tbsp. syrup • ¼ cup sliced strawberries 1 cup orange juice

Lunch: Black bean vegetable soup: • 1 ½ cup vegetable soup with ½ • cup black beans added • 6 squares whole grain crackers • ½ cup carrot and celery sticks 1 cup fat-free milk

Lunch: Turkey sandwich: 2 slices whole grain bread 3 ounces turkey slices 2 slices tomato, lettuce 2 tsp. mustard 1 apple 1 cup low-fat milk or iced tea

Lunch: Taco salad: • 2 ounces tortilla chips • 2 ounces cooked ground turkey, cooked in 2 tsp. canola oil • ¼ cup black beans • 2 Tbsp. low-fat cheese • 1 cup chopped lettuce • ½ cup avocado • 1 tsp. lime juice • 2 Tbsp. salsa 1 cup water, iced tea or coffee

Dinner: Spinach lasagna roll-ups: • 1 cup whole wheat lasagna noodles • (2 oz. dry) • ½ cup cooked spinach • ½ cup ricotta cheese • 1 ounce part-skim mozzarella • ½ cup low-salt tomato sauce 1 whole grain roll with 1 tsp. spread 1 cup fat-free milk or iced tea

Dinner: Steak and potatoes: 4 ounces broiled beef steak 2/3 cup mashed potatoes made with fat-free milk and 2 tsp. spread 1 small tossed salad with lettuce, tomatoes, cucumbers and fat-free dressing 1 cup fat-free milk

Dinner: Hawaiian Pizza: • 2 slices cheese pizza, thin crust • 1 ounce chopped lean ham • ¼ cup pineapple, no sugar added • ¼ cup mushrooms Green salad with 1 cup lettuce, Chopped tomatoes, fat-free dressing 1 cup fat-free milk

Lunch: Clam chowder: • 3 ounces canned clams • ½ small potato • 2 Tbsp. chopped celery • 6 Tbsp. fat-free evaporated • ¼ cup fat-free milk • 1 slice bacon, well drained • 1 Tbsp. white flour 5 whole wheat crackers 1 medium apple 1 cup fat-free milk or water

Dinner: Pasta with meat sauce: • 1 cup cooked pasta • 2 ounces cooked ground beef, lean, • cooked in 2 tsp. canola oil • ½ cup low sodium tomato sauce • 3 Tbsp. grated parmesan cheese • Spinach salad: • 1 cup raw spinach leaves, washed • ½ cup orange sections • ½ ounce chopped walnuts • 2 Tbsp. low-fat vinegar and oil dressing • 1 cup water, coffee, iced tea

Lunch: Vegetarian chili on baked potato: • ¼ cup kidney beans • ½ cup tomato sauce • ¼ cup chopped onion cooked in 1 tsp. canola oil • 1 Tbsp. salsa • 1 large baked potato ½ cup sliced melon 1 cup water or iced tea

Dinner: Veggie stir-fry with chicken • 4 ounces chicken breast, sliced • ½ cup chopped Chinese cabbage • ¼ cup bamboo shoots • 2 Tbsp. chopped sweet red peppers • 2 Tbsp. chopped green peppers • 1 Tbsp. canola oil (to cook stir-fry) 1 cup cooked brown rice ½ cup sliced melon 1 cup water, coffee or iced tea Southern Indiana Fitness Source / October 2013 / 7

// GARY POPP // photos by C.E. BRANHAM While Enjoy/Avoid has only recommended meals and snacks that are easy to prepare at home in the past, this month we provide lunch alternatives found at Jeffersonville’s Perkfection Cafe. The Spring Street business is one of only a few area restaurants that offer healthy options in a city with a food landscape dominated by fast-food eateries. When looking for a bite on the go, enjoy these healthier options selected by Perkfection Cafe owner Nathan Todaro, instead of one of the array of Jeffersonville’s drive-thru offerings.

Perkfection Cafe is located in downtown Jeffersonville.

PERKFECTION GREEK WRAP PERKFECTION GREEK WRAP (WITH CHICKEN) 465 12 grams 1180 milligrams

vs calories fat sodium

8 / Southern Indiana Fitness Source / October 2013

RALLY’S 3-PIECE CHICKEN STRIP MEAL 970 55 grams 3460 milligrams

PERKFECTION TUSCAN CHICKEN PANINI PERKFECTION TUSCAN CHICKEN PANINI 490 17 grams 550 milligrams

vs calories fat sodium

MCDONALD’S PREMIUM CRISPY CHICKEN CLUB SANDWICH WHOPPER* 1050 42 grams 1680 milligrams * With medium fries order

PERKFECTION VEGGIE PANINI PERKFECTION VEGGIE PANINI 550 23 grams 700 milligrams *photographed with balsamic vinaigrette sauce

vs calories fat sodium

BURGER KING WHOPPER** 1040 53 grams 1550 milligrams ** With medium fries order

FACT OR

Fiction

FIBS ABOUT FOOD // MATT KOESTERS matt.koesters@newsandtribune.com Carbs are bad! But wait, not all carbs are bad, because there’s “good” carbs that cancel out the “bad” ones. But watch your fat intake! But wait, there’s certain types of fat that are OK. Wait, you’re not going to eat that, are you? Does that sound like a conversation you’ve had before? Are you trying to eat right? Looking for advice? Don’t worry, there are plenty of people out there who are willing to offer their ideas and tips for healthy eating. Nutrition is a topic that should be simple, but all you have to do is go into your local bookstore (if you can still find one) and take a look at the diet section to see just how many different ideas there are about one of humanity’s most basic requirements.

QUESTION: DOES EATING FAT MAKE YOU FAT? THE SHORT ANSWER: Not in moderation. THE NOT-SO-SHORT ANSWER: Avoiding fatty foods isn’t necessarily going to keep you looking trim if you just eat a ton of everything else. And fats aren’t something to be avoided entirely, because your body actually needs fat intake. Monounsaturated fats can decrease your risk of stroke and heart problems, while polyunsaturated fats like Omega-3 fatty acids can help with building cell membranes in your brain. Mono- and polyunsaturated fats are contained in foods like nuts, fish, seeds, avocadoes and olives, among other foods. Saturated and trans fats are both bad and should be avoided.

QUESTION: CAN CARROTS IMPROVE MY EYESIGHT? THE SHORT ANSWER: Probably not. THE NOT-SO-SHORT ANSWER: The origin of this one stems from World War II and is attributed to Captain John Cunningham, an ace fighter pilot with the United Kingdom’s Royal Air Force. Cunningham earned the nickname of “Cat’s Eyes” (which he hated) after being credited with the kills of 16 German warplanes. Publicly, the British propaganda machine told the story of a special group of pilots who ate lots of carrots every day for years to improve their night vision, but the story was a ruse to protect the secret of Airborne Interception, the predecessor to radar. Carrots can support eye health because they’re rich in beta-carotine, which converts to Vitamin A. But don’t expect to lose your glasses after switching to a Bugs Bunny diet.

QUESTION: WILL DRINKING RED WINE PROTECT ME FROM HEART DISEASE? THE SHORT ANSWER: It’s possible! THE NOT-SO-SHORT ANSWER: Moderate amounts of red wine have been regarded as healthy for your heart for a long time, but it’s only recently that we’re beginning to see science to back it up. Along with the alcohol, antioxidants in red wine may help prevent heart disease by boosting good cholesterol and protecting against damage to arteries. Red wine may or may not be better than just drinking beer because red wine contains polyphenols, specifically resveratrol, which may protect against obesity and diabetes, both of which contribute to heart disease. But that’s just from experimentation on mice, not people. So while a glass of wine with dinner every now and again could be a good idea, be sure to practice moderation.

10 / Southern Indiana Fitness Source / October 2013

PERSPECTIVE

INVEST IN YOUR HEALTH Last week my wife Robin and I applied for supplemental life insurance. During the process we answered numerous questions regarding our health and lifestyle. I informed the interviewer that I have an annual exam with my primary care doctor and also see an acupuncturist and a chiropractor. The interviewer questioned my need for a chiropractor. I told him that I feel better overall and my physical performance and capabilities improve when I visit my chiropractor regularly. I see my chiropractor to feel better, not because I feel bad. Our current medical system revolves around diagnosis and treatment, not prevention. It addresses issues after they have arisen, neglecting approaches that may thwart the onset. This woeful paradigm is locked in place by corporate interests that legislate against any change threatening the financial bottom line of their companies. The institutions that should be encouraging preventative healthcare - medical establishments, pharmaceutical industries, insurance agencies - will not begin to acknowledge or change practices because of the financial interests at stake. These industries have increased profits when the consumer is chronical-

ly ill. Plain and simple, the financial health of the business trumps the health of the consumer. We no longer can depend on our “healthcare industry” to keep us healthy. The ball is in our court and we have to change the way we play the game. If we focus on maximizing our own health and the health of our family, this change will spread into our surrounding community. You can use your consumer dollars to do several things to align with a “preventative healthcare” mindset. Now is the time to invest in your health. Shift your insurance coverage to a Health Savings Account. Use your HSA money to see a naturopathic physician, a chiropractor, an acupuncturist without the constraint of an insurance plan that won’t cover preventative care practitioners. Invest more money on fresh vegetables and fruits from the local farmer’s market to consume at home. You pay the local farmer or you pay the local pharmacist, it is up to you. Spend time being physically active. Direct your recreational budget towards businesses that engage your body. Don’t spend money at the movies, incontinued on page 31

DR. PETER SWANZ, ND, FHANP drswanz@drswanz.com Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.

FEATURE

Healthy Halloween handouts Treat kids, and parents, to something new this Halloween // GARY POPP gary.popp@newsandtribune.com Possibly more than any other day of the year, Halloween offers youngsters a specialsense escapism that is only truly realized in childhood. But, that escapism doesn’t have to come with tooth decay and sugar highs. Consider handing out healthier treats or even small, non-edible gifts this year to make the kiddos’ Halloween-sugar buzz a little less scary. And, don’t trick yourself by thinking handing out a healthier alternative will spoil the little ones’ Halloween night, as the chances are your neighbors will be filling their bags with typical sweet treats. While some of the suggested items can be purchased in bulk and ready to hand out to children who come to your door on Halloween night, other items should be placed into plastic bags and tied closed with decorative ribbon to make the treat extra special.

Food treats • Popcorn • Miniature raisin box • Pretzels • Pumpkin seeds • Shelled peanuts • Sugar-free chewing gum * Some suggestions were taken from howstuffworks. com, urbanext.illinois.edu and parentsconnect.com.

Non-food treats • Tooth brushes • Glow-stick jewelry

• Temporary tattoos • Stickers

12 / Southern Indiana Fitness Source / October 2013

• Pencils • Erasers

WEIGHT LOSS PROGRAM:

// Take Shape For Life cost per day: about $11.50 Program includes food in addition to a health coach and education components

“It’s changed my life. I mean, it has rocked my world and changed my life.” —SUSAN TUMA, TAKE SHAPE FOR LIFE MEMBER

TAKING CHARGE, TAKING SHAPE Greenville woman loses 51 pounds on Take Shape For Life // MATT KOESTERS matt.koesters@newsandtribune.com Susan Tuma thought she had tried everything. Weight Watchers. Jenny Craig. Atkins. The Insulin Resistance Diet. Nothing seemed to work for Tuma, who was struggling with polycystic ovarian syndrome and insulin resistance. Even working with a nutritionist and trying diets geared toward those with symptoms of diabetes wsan’t getting it done. “My metabolism had basically stopped,” says Tuma, 40, Greenville. “There was nothing I could do to kickstart it to get it to work.” It seemed hopeless, until Tuma ran into a couple she knew who had lost some serious weight. “I went to them and said, ‘OK, you like food like I do. What are you doing that’s causing you to lose weight?’” Tuma recalls. “They basically introduced the program to me, that it was a three-component system that provid-

ed nutrition, education and a health coach. So I’m like, ‘OK, tell me more.’” The program was Take Shape For Life, a three-pronged approach to weight loss. Like Jenny Craig and Nutrisystem, the program provides five of the six daily meals a dieter will eat during a day on the program. The meals are spaced out evenly during the day, starting with breakfast through mid-morning, lunch, mid-afternoon, dinner and an evening treat. “The food with Take Shape for Life is really good,” Tuma says. “They have bars, they have shakes, they have soups, they have oatmeal, they have pancakes — I mean, there’s over 80 different choices, I think, of meals, and they taste good. And that was the key to me. I could eat it, feel full and it tasted good.” Tuma got her start with Take Shape For Life on Aug. 15, 2012. Over the course of 22 weeks, Tuma saw her body transform, dropping 51 pounds over that span. “It’s changed my life. I mean, it has rocked

my world and changed my life,” says Tuma, a self-described picky eater. “I weigh less and wear sizes that I’ve never, ever worn in my life. I weigh less than I did when I got married. It’s been a game changer for me, for my family. It’s changed the way we eat.” Tuma estimates the program costs about $11.50 per day, which puts it in the same price ballpark with programs like Weight Watchers and Jenny Craig. Tuma says the difference for her has been the health coach and education components of the program, which she says have helped her understand how to keep the weight off. “This program teaches you how to transition back into eating a healthy diet and how to maintain that diet for the rest of your life, in a way that’s easy,” says Tuma. “And you understand why the things that we put in our bodies on a normal, daily basis [like highfructose corn syrup and fast food] are bad.” continued on page 18

Southern Indiana Fitness Source / October 2013 / 13

HEALTHY EATING

Grocery Shopping: THE SECOND STEP TO HEALTHY EATING

CASE BELCHER case@fourbarrelcrossfit. com Case is the owner and head coach at Four Barrel CrossFit. He holds several strength, conditioning, and weightlifting certifications, and is a dedicated CrossFit competitor.

FIRST STEP Read the first step of this series in the eEdition of Southern Indiana Fitness Source at newsandtribune.com.

Last month we discussed the first step to setting yourself up for success when it comes to healthy eating - The Kitchen Makeover. Now that you’ve thrown out all of your unhealthy food and loaded your kitchen with the proper tools and appliances, it’s time to stock up with the healthy stuff. Step 2 of making healthy eating easy, is purposeful and efficient grocery shopping. Follow these guidelines and behavioral tips to make eating healthy almost automatic.

SHOP THE PERIMETER OF THE GROCERY STORE Hopefully the foods on your list will dictate this, but an easy tip is to shop the perimeter of the grocery store. This is typically where the fresh produce and meat departments are found, which should make up the majority of your grocery list. The middle aisles typically contain processed foods that are high in sugar and refined ingredients as well as low in overall nutritional value.

KNOW WHAT TO BUY The first part of the battle is knowing what to buy. Stick with meat, vegetables, fruit, nuts and seeds, and it’s tough to go wrong.

DON’T READ THE LABEL Another question we often get is, “What should I look for on food labels?” The reality is, if you’re buying primarily vegetables, fresh meat, and some fruit, there shouldn’t be a nutrition label. Nutrition labels are normally found on prepackaged and processed foods. So a general rule is, the more food you are buying without nutrition labels, the better off you are. If you must reach for packaged or labeled food, try to keep the ingredient list under four to five items.

PLAN ONE BIG GROCERY TRIP A WEEK If you can cut down the hassle of going to the grocery store to once a week, you’ll have much more time to prepare healthy food, or to simply do the things you enjoy. Nothing will thwart a healthy diet faster than getting off work late, realizing you don’t have anything to eat at home, and then stopping by a fast food joint for your dinner. Plan to buy a full week’s worth of meals and ingredients as opposed to just buying a few snacks or enough to make a meal for the night when you go to the grocery. Also, make your grocery trip a priority and put it on your schedule. Doing so lays the groundwork for eating healthy throughout the week. MAKE A LIST BASED ON THE MEALS YOU PLAN TO MAKE Getting back into the behavioral side of things, you’re much more likely to have a successful shopping trip if you will put in five to ten minutes of planning before you go. The easiest way to breakdown your shopping list is actually in “big meals.” We teach our athletes to make a list of of three to four big meals that will last throughout most of the weak (roast, chili, stir fry, salads with protein, etc). This gives them enough variety to prep on the weekend, and have several options ready to eat throughout the week. After listing your big meals, list the ingredients beneath them, and then list any other items you may need that don’t fall within those meals (nuts, almond milk, fruit, etc).

14 / Southern Indiana Fitness Source / October 2013

PREP FOOD BEFORE YOU PUT IT AWAY This is the most important step to healthy shopping. Since you’ve already dedicated an hour or two to making a trip to the grocery, take another hour to prep as much food as possible before you put it away. Try to make use of every burner and oven rack. It typically takes thirty minutes to an hour to prepare just one meal, so you might as well use every bit of kitchen space you have to prepare four to five big meals - which you can often do in the same amount of time. As an example, I may have a stirfry going in one pan, steamed vegetables in another, chicken and sweet potatoes in the oven, and a roast in the crockpot. In the meantime I can cut up vegetables to store in tupperware containers for use in omelets, salads, and other meals throughout the week. You’re twice as likely to eat balanced and healthy meals throughout the week if you’ll prep your food before putting it away. Stick with these guidelines and healthy eating will continue to get easier. Check back in next month as we begin to dive into balanced eating and the specific types of foods you should be consuming.

Company sprouts health in workers American Commercial Lines offers employees food delivery service // GARY POPP gary.popp@newsandtribune.com In its latest step to improve employee health and wellness, Jeffersonville’s American Commercial Lines is making it easier for workers to put fresh fruits and vegetables on their dinner plates. The company recently brought on board the services of Green BEAN Delivery, a company that specializes in making it easy for people to incorporate organic and locally sourced produce, meats and other grocery items into their diets. ACL has made it extra convenient for its employees to improve their health by having Green BEAN Delivery set up in the ACL parking lot once a week at the end of the work day, so workers can simply pick up the orders on their way home. Jeff Boat employee Teresa Roberts, of Lawrenceburg, Ky., became involved in the program when ACL first made it available several months ago. “I want to support local growers as much as possible. Plus, I am also looking to eat more organic and eat healthier,” Roberts said while holding her most recent order packaged in an insulated, canvas bag. She said she has been satisfied with the new program and recommends it to others. “I think their pricing is good and the food quality is excellent,” Roberts said, adding that she has pleasantly discovered that organic fruits and vegetables have a longer shelf life than what she is used to buying. “The produce lasts a lot longer than if you buy it at a store.” She applauded ACL’s consciousness toward health and for making it easier for employees to improve their diets. “I think it is great because we are trying to promote wellness, and it is just a great way to get people to eat healthier,” Roberts said. ACL Corporate Facilities Manager Gregg Wheeler said the food delivery program is offered as a convenience to employees like other “concierge services” the company provides such as dry cleaning and oil changing. The benefits don’t stop at convenience, however. Wheeler said the program can

American Commercial Lines employee Kay Combs picks up her fruit and vegetable order from Green BEAN Delivery representative Steven Bone after work on a recent afternoon. Staff photo by C.E. Branham

also result in employees having more time at home with family and enjoying healthier diets. Wheeler said about 40 of the nearly 225 ACL and administrative Jeff Boat employees eligible for the program participate. He said he sees growth in the Green BEAN Delivery program in the future and that participation is constantly being promoted to current and new employees. He said employees have given only positive feedback since first offering the program. “It has been a good thing. I have enjoyed, myself,” Wheeler said. “There are a lot of good products.” The food-delivery service is only the most recent action ACL has taken to improve overall health among its workers. He said a cafeteria in the facility, which was built decades ago, has been renovated and had its menu revised to include healthier options as ACL’s wellness initiatives have developed over the years. In 2007, the company established an

on-site fitness center, which is available to employees 24 hours a day. The fitness center includes typical gym machinery and free weights, but also rooms designated for group-workout classes. ACL Director of Human Resources Rich Bruns said by encouraging wellness among employees, it benefits employees’ health, but also company productivity. He said wellness can result in cost savings, too, as fitter employees can result in health insurance premiums being reduced or controlled. A healthier workforce, Bruns said, can also led to fewer on the job injuries, less time away from work for illness or disease and less turnover. You don’t have to be an ACL or Jeff Boat employee to enjoy the whole and natural foods of Green BEAN Delivery. The company also delivers to homes in Southern Indiana. To learn more about the company’s products and rates, log on to GreenBeanDelivery.com.

Southern Indiana Fitness Source / October 2013 / 15

THR

PAULA ROBERSON 16 / Southern Indiana Fitness Source / October 2013

TED ALLDAFFER

JANA RENNER

REE:

WEIGHT LOSS SUCCESS STORIES WITHOUT SURGERY

et’s face it. There’s no magical remedy for losing weight. Only hard work and perseverance will melt those unwanted pounds away. Below, three local residents share their personal stories of how they conquered their battles with weight the healthy way without the use of surgery. As each of these inspiring people will attest, you’re never to far gone to begin your own weight loss journey.

1) PAULA ROBERSON Paula Roberson never thought she’d be an inspiration due to weight loss. In the past, she tried to shed some pounds but somehow any she chipped away always returned. But in June of 2012, the New Albany resident had a breakthrough. After hiring a personal trainer, Roberson started getting into shape the old fashioned way. A little more than a year later, she has kept off the 60 pounds that she lost. “I waited for the miracle drug, that drop20-pounds-overnight thing,” she says. “That’s not what it is.” For Roberson, the answer to her weight loss dilemma wasn’t a complex program of

// AMANDA BEAM

diet and exercise. Little changes made all the difference. Starting with her eating habits, her personal trainer suggested she consume smaller meals more often throughout the day. This allowed Roberson to stay in better control of her cravings. For her, size of servings and frequency mattered more than then the actual food choices. “I’m not on a diet,” she says. “I can have anything I want whenever I want. The trick is not want it as much or as often and to have a little bit of it.” Coupled with a new awareness of food, the learning difference coordinator at Sacred Heart Academy managed to add regular exercise to her routine despite her work schedule. Cardio, core, and some lifting continue to be the things Roberson and her trainer focus on. Three to four times a week, she also walks for a half hour. Long stretches in the gym, however, have never been needed. “What I’m doing is manageable for me,” Roberson says. “It’s not so overwhelming that I just give up.” When the pounds began to come off, her motivation skyrocketed. Before long, folks at school began to notice and give her compliments. Joint and back pain that had

plagued her before began to recede. Physically, mentally and emotionally, she started feeing better about herself. At 52, Roberson offered encouragement to others who might be trying to slim down. “Twenty something’s aren’t the only ones capable of getting into shape,” she says. “As long as those attempting to change truly want it, age shouldn’t play a factor in achieving their goals.” “There’s still hope if they want to lose weight because I would have guessed that I never would have,” she says. “If they want to, it’s possible at any age.”

2) TED ALLDAFFER When Ted Alldaffer walked into his doctor’s office last year, he knew he needed a change. After dedicating much of the past 30 years to his wife and children, the former USFL football player’s weight had caught up with him. Once his youngest daughter graduated high school, he decided to take charge of his life and do something for himself. “I wanted to be around longer,” he says. “With the way I was going, I didn’t think I was going to last very long. But while consulting his doctor, Alldaffer Southern Indiana Fitness Source / October 2013 / 17

was surprised by the response he received. Almost immediately, his physician recommended lap-band or gastric bypass surgeries to help him achieve his goals. “I said I don’t want to do surgery,” Alldaffer says. “I’m going to do it on my own. I think I can do it.” His doctor replied sarcastically, “Yeah, that works.” People that needed to lose as much weight as the then 430 pound man, the doctor said, rarely got there without an operation. Sixteen months and 150 fewer pounds later, Alldaffer is proof that adopting healthier lifestyle choices, without surgical intervention, can produce amazing results. The Clarksville resident who not so long ago almost needed a walker to get around now swims two miles five days a week. “I get people that come up to me and ask ‘I want to know how you did it’ like I have some secret,” he says. “But there aren’t any secrets. You just have to want it so bad.” Counting calories and physical exercise allowed Alldaffer to transform his life. Having a supportive family and turning to a higher power also helped make the journey easier. Once in a while though, things did get tough. Controlling his eating habits wasn’t always easy when others around him were consuming whatever they wanted. In addition, overcoming the amount of weight he needed to lose looked to be a daunting task. “I was so out of shape. I was 54 years old and it was really hard to get back to that point that I had came from so far,” Alldaffer says. “I think that was the hardest part, just getting back to that point where I could physically do things again because I was so far gone.” Only last week, finding a pair of pants he

wore before he shed all those pounds reminded him as to how far he has come. Little victories reinforce this accomplishment. He can now ride on airplanes without having to ask for a seatbelt extender. As a football lover, his new ability to fit into stadium seating comfortably makes watching his favorite college teams live much more enjoyable. And the thought of an upcoming amusement park trip and being able to ride roller coasters again has him relishing the smaller things. “I feel like getting up every day,” Alldaffer says. “I just feel more excited about life.”

3) JANA RENNER In a folder at the Jeffersonville Y, Jeana Renner keeps a photo taken more than 10 years ago, before she lost a dramatic 86 pounds in 11 months. Stories, it seems, tend to circulate around the gym about her dramatic weight loss. The picture serves as a reminder of both how far the fitness instructor has come and as motivation for those who are only now beginning their journey toward better health. Unlike many others, Renner never struggled with exercise. Physical activity always came easy for her. Before she shed all those pounds, the New Albany resident taught classes at the Y just as she does now. Food, however, was Renner’s weight loss demon. Simply stated, she enjoyed eating. Having three children also allowed pounds to accumulate. After each pregnancy, she lost a little less. Remarkably it’s her kids, in fact, that inspired her to change her habits. “One of the things that got me started was I overheard my daughter and her friend talking in the back seat… I heard her friend say to her, ‘But…you said you have a fat mom,’

TAKING CHARGE continued from page 13

Full disclosure: Take Shape For Life adherents are provided health access to health coaches while they lose weight, and the health coaches come from a pool of the program’s success stories. Since losing her excess weight, Tuma has become a health coach, which comes with some monetary compensation. But Tuma, who has a full-time job as an account specialist with an employee benefits company,

says she didn’t do it for the money. “I did it because once you have struggled with weight loss for so many years and you find something that works, you just want to shout it from the rooftops,” says Tuma, “so I knew I couldn’t keep it to myself, and so that’s the primary reason that I do it.”

18 / Southern Indiana Fitness Source / October 2013

she says. “It just broke my heart. I wanted to be able to do things with them and not embarrass them.” Renner began counting calories and adopted a diet that allowed for 40 to 50 percent of her daily caloric intake to come from carbohydrates, 30 percent from protein and 20 to 30 percent from fat. Every Friday, she weighs herself. If she stays within five pounds of her goal weight, she can relax her diet for the weekend. If not, then she continues to monitor what she eats the same as her Monday through Friday routine. So far, she’s only strayed from this number once since she lost all that weight 10 years ago. “I just know that’s what works for me, but it doesn’t work for everybody,” she says. “It’s different for everybody. You have to find a plan that works for you.” Numerous changes have occurred for Renner since dropping all of those pounds. Getting dressed up to go out is more fun as is shopping. From a physical standpoint, her health has improved as well. “I’m more active. My workouts are harder. I’m able to handle more and I’ve gained a lot of strength I think,” she says. Most weeks, Renner teaches around 15 classes at various Ys throughout the area in addition to exercising on her own. The people in her classes hold her accountable to keeping the pounds off. Some, she says, won’t hesitate to comment on her weight. Despite the extra scrutiny, Renner still enjoys motivating others toward living healthier lifestyles. “It made me have a real passion for helping people, so I hope I have an impact on some of the members I meet,” she says.

NUTRITION

Is Paleo the way to go? By now, you’ve probably heard of the paleo diet. This paleolithic (hence the name Paleo) way of eating has been making headlines recently - sometimes being referred to as outlandish and crazy and sometimes being applauded for its many reported health benefits. In its simplest terms, following a paleo diet means eating real foods such as fruits, vegetables, meat, nuts and seeds and avoiding dairy, grains, refined sugars and processed foods. Sound extreme? It may seem that way at first glance, but many people have experienced dramatic health improvements such as weight loss and relief from seasonal allergies and digestive issues just from eating the way our ancestors ate. New Albany resident Tabitha Sprigler, 31, first learned about the paleo diet at the beginning of this year, but was initially skeptical because, as a vegetarian, it conflicted with her current diet. As the busy mother of a young son, though, she had slipped into the habit of preparing quick comfort foods and lots of sweet treats. The most important change that Tabitha wanted to make was to cut out sugar and processed foods so she decided to give paleo a try for 30 days. Only two weeks into her paleo journey, Tabitha realized she was no longer experiencing many of the anxiety symptoms that had become a part of her daily life, such as heart palpitations, jitteriness, nausea and irritable bowel syndrome. She was also sleeping better and had incredible energy. It really hit home, though, when she attended a family reunion near the end of those first 30days and strayed from her diet. Many of her anxiety symptoms returned and her sleep and energy levels suffered. Tabitha plans to continue feeding her family a mostly paleo diet, but she definitely sees room for treats on special occasions. Her baby boy is loving all the fruits and vegetables and even her husband, who isn’t the biggest fan of veggies, enjoys her home-cooked stir fries and mashed cauliflower. Jessica and Drew Bowman, also of New Albany, are the parents of twin 18-month-old girls. They began following a paleo diet earlier this year and both have more energy, they are sleeping better, have clearer skin and they have lost weight (Jessica lost 11 lbs in the first month)! The hardest part for Jessica was the irritability and cravings she experienced during the first couple of weeks. After giving her system time to adjust and learn-

ing this was a common reaction to removing sugar and bread from her diet, she felt much better. Like Tabitha, Jessica and Drew also experienced issues such as skin breakouts and less energy when they reintroduced foods like grains and dairy into their diet. Although they are spending more money at the grocery store, they are spending less money on food in general because they do not go out as often as they used to. Because of the health benefits they have seen and the money they are saving they plan to continue to follow a paleo diet in their home. Brandon Stephens is a developer for an advertising agency and lives in New Albany with his wife, Jessica, and their 4-month-old daughter. Brandon actually first heard of the paleo diet two years ago and, after doing a bit of his own research, started following the diet in March of 2011. Brandon grew up suffering from chronic allergies, migraines and sinus infections - all of which have disappeared since he started eating this way. The biggest hurdle for Brandon has been the social pressure to eat a certain way when visiting with family and friends or out at restaurants. Like others, when Brandon has allowed foods like grains and highly processed foods back into his diet, his allergies and migraines have returned. Because he has been eating this way for over two years, Brandon has really been able to play around with his diet and focus on eating foods that make him feel good and removing the ones that don’t. It seems that most everyone who has tried a paleo diet has experienced health benefits in the form of weight loss and improvement in symptoms of other health problems. If you are interested in trying a paleo diet, the best way is to jump in and try it for thirty days. This will give your body time to adjust to this new way of eating and for you to see many of the health benefits described here. If you’d like to learn more about the paleo diet there are hundreds of books and websites that can help you get started.

TARAH CHIEFFI Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only does she have a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com

WHAT IS YOUR FAVORITE PALEO MEAL? TABITHA - mustard glazed chicken thighs served over salad JESSICA - steak and roasted veggies BRANDON - bacon wrapped jalapenos

Southern Indiana Fitness Source / October 2013 / 19

FRAN

20 / Southern Indiana Fitness Source / October 2013

// article: Case Belcher // photos: Christopher Fryer

THRUSTER

This month we wanted to introduce you to a workout that is simple yet effective and short yet difficult. The workout even has a name “Fran.” Fran is a CrossFit benchmark workout that was designed to take the body through a full range of motion at maximum intensity and to test relative strength while taxing nearly every energy system the body has to offer. If you’re not familiar with CrossFit it is a fitness methodology that uses constantly varied, high intensity, functional movements. You may also be wondering why this workout has a name... The most we can tell you is that it is simply a tradition in the CrossFit world to name benchmark workouts.

// The Workout: “Fran” FOR TIME COMPLETE: 21-15-9 reps of: Thrusters (95, 65) Pull-ups

Starting Position

WORKOUT EXPLAINED

Bottom Position

STRICT PULL-UP

Top Position

At the start of the clock, complete 21 thrusters, then 21 pull-ups, 15 thrusters, then 15 pull-ups, 9 thrusters, then 9 pull-ups… and you’re done! As soon as you’re finished with your last pull-up, check the clock for your score. Revisit the workout every couple months to see if you can complete it in a faster time or if you’re able to move up in weight (more on this below). The numbers next to the thrusters (95, 65) denote the prescribed weight to be used on the barbell for men and women (men - 95lbs, women - 65lbs); however, the workout does not have to be done at this weight - we actually suggest starting out much lighter your first time around. The idea of the workout is to take the body through a full range of motion at max capacity. So, while it is not a long workout (some people can complete it in as little as 2 minutes), it is extremely taxing. Almost every muscle in the body is used in the squat then press motion of the thruster, and the upper body and respiratory system continue to be taxed as you move into the pull-ups. The rep scheme is also designed to keep you moving at a very fast pace by loading you with more reps per movement earlier in the workout.

THRUSTERS EXPLAINED With the feet shoulder width apart and the barbell in a front rack position, sink to a full depth squat (hip crease below the knee), then drive out of the squat quickly and press the barbell overhead to full extension. While in the bottom of your squat make sure the chest remains upright, the knees wide, and keep your weight in your heels. As you drive out of the bottom, push quickly with your legs so that the barbell carries momentum all the way to the top of the press. Once you complete the press, lower the barbell back to the shoulder shelf and repeat.

STRICT PULL-UPS (OPTION ONE) Hang from the bar with hands slightly wider than shoulder width. Wrap the thumbs around the bar for a safe shoulder and grip position. Stay tight through your stomach and glutes and try to maintain a slightly bowed position throughout your pull (this is called the “hollow body” position). While maintaining the bowed position pull until your chin is above the bar, then return to the bottom position with your arms at full extension. If you’re not able to complete an unassisted pull-up, don’t worry - simply refer to the section on “Scaling” to adapt the workout to your needs.

KIPPING PULL-UPS (OPTION TWO) This is another acceptable form of pull-ups when completing most CrossFit workouts. The starting and ending position is the same, the only difference is youâ&#x20AC;&#x2122;re using your entire body in an athletic manner to complete the movement. To complete a kipping pull-up hang from the bar and swing the core forward/backward while keeping your center of gravity directly beneath the bar (avoiding a big pendulumlike swing). At the back position of the swing throw the hips toward the bar to create upward momentum on the body, then pull with the arms to finish the movement. To cycle back into the next repetition, push away from the bar with the arms while at the top of the pull-up to generate an efficient swing into the next repetition. *This movement is for more advanced athletes and should be learned under the guidance of a coach. Many people attempt to kip before they have the proper strength or form, which can lead to injury.

Pull-up

KIPPING - Back Swing

Unassisted Pull-up

KIPPING - Forward Spring pring

SCALING MOVEMENTS We mentioned it briefly above, but if youâ&#x20AC;&#x2122;re not able to get into the proper position with the bar, or maybe the bar is too heavy, there are ways to scale the workout to make it work for you (the same goes for pull-ups). Your goal over time should be to complete the workout with the prescribed weight and with unassisted pull-ups, but starting out, there are several ways to scale. Letâ&#x20AC;&#x2122;s say the barbell is too heavy. Simply shed weight and start out with an empty barbell. Maybe your flexibility is keeping you from getting in the proper position with the barbell. In this case, use some light dumbbells to complete your thrusters. If pull-ups are the issue, you can use a band to assist (pictured) or a set of gymnastic rings to do ring rows. Youâ&#x20AC;&#x2122;ll still be using the same muscle groups, just at a lighter load and in a safer fashion.

HEALHTY DIET AND EXERCISE Family Wellness YMCA OF SOUTHERN INDIANA

ymcasi.org

22 / Southern Indiana Fitness Source / October 2013

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812.283.9622

[High Intensity Interval Training]

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SENIOR CORNER

NUTRITION CONFUSION So this month’s focus is on nutrition, one of the most confusing subjects for people to get a handle on because there are so many different concepts out there. Which one do you go with? Who do you believe? Are the claims actually true?

JULIE CALLAWAY jlcallaway@ymcasi.org Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. Each month she will be writing about senior wellness, giving ideas to keep this age group active physically and mentally.

I’m actually writing this in my food diary that I started in mid-February and then quit using in mid-March. A whopping month of keeping track of my food then I got tired of writing it down. So, I got a Fitbit Flex. Kept track of my food with that for about three weeks then went on a vacation and never got back to it. When are they going to invent the nutrition plan that goes to the grocery for you and then cooks healthy meals every day for the rest of your life, because that is what I need? They say that losing/maintaining a healthy weight is 80 percent nutrition and 20 percent exercise. Why can’t it be the other way around? It’s fairly easy to do some type of activity for 30-60 minutes a day but nutrition wears your brain out and tests your self control 24/7. You have to make choices multiple times throughout the day and sometimes it’s not easy. Show me an apple and a chewy chocolate chip cookie and when I am not at my strongest because my day has been difficult or I am stressed, I’m picking the cookie. Most of us learned about the food guide pyramid when we were in elementary school and how you should eat food from the different categories but these days there is always someone claiming something completely different. In fact, I read an article the other day about Intermittent Fasting (IF) in which they say you should fast two days a week or pick two to three hours in which you get to eat your food and then the rest of the time you fast. What? I need my food. How much fun are these people? I know I get pretty bi… (Well let’s just say it rhymes with witchy) when I haven’t eaten.

SO, HERE IS MY ADVICE FOR NUTRITION SANITY: • Be aware of your serving sizes and don’t load your plate up. In fact, buy smaller plates. • Eat at least five fruits/vegetables a day. • Avoid Trans fats. • Avoid too much sugar and know that it is hidden in everything. • Avoid high fructose corn syrup. • Avoid anything that has the word “hydrogenated” in the ingredients. • Make sure the calories you eat/drink count for something that will help your body. • Don’t take away all the fun foods, but do eat them in moderation. • Try to eat healthy at least 80 percent of the time. • Try to eat natural, stay away from processed foods. • Drink water. • Eat breakfast. Pick a time at night that you will not eat after because that’s when you’ll probably pick the bad stuff. • Learn how to read labels. • Make small changes at a time. • If you mess up, keep trying. • Pick something that is doable for you. Remember everyone is different and just because something worked for your friend does not mean it will work for you.

Eat at least 5 fruits/vegetables a day.

24 / Southern Indiana Fitness Source / October 2013

Nutrition: The Early Introduction In a perfect world, poor food choices would not exist. But let’s be serious, our world is not going to be perfect any time soon. What is frightening is that kids today aren’t learning the difference between healthy and unhealthy when it comes to their food choices. Most children simply eat what their guardians feed them and those meals are not always designed to help them learn the best food choices. It’s important to start as early as possible when teaching your children about smart and healthy food. Here are a few things we need to be thinking of when we start to introduce nutrition to our kids:

WHAT DO THEY KNOW? You would be surprised how little kids know about what they put in their bodies. Keep in mind they usually only know what they see their parents, siblings and teachers doing. Most of our food habits are learned at an early age. The next time you decide to choose ice cream over fruits and veggies in front of your young one(s), think about what they are observing.

FIT PARENTING

WHAT DO THEY NEED TO KNOW? Kids need to know the difference between good and bad in everything. We should make sure that we are not forgetting this when it comes to food choices. Young children also need to be praised when they make good choices on their own. Start giving them choices but make sure that the choices you are giving are all healthy options. This will ensure that they are always choosing wisely.

HOW CAN WE TEACH THEM MORE? Most importantly, be a good example by making good choices for yourself. Make a habit of talking about what foods you will be eating for breakfast or dinner. This is a perfect opportunity to teach them what healthy choices are. Another great way to keep them engaged is to make healthy snacks fun. Try packing your lunches together and asking you kids what all they will need to pack to create a balanced healthy lunch. Use phrases like, ‘what fruits should we pack’ or ‘we packed protein and dairy, what are we missing?’ Refer to www.choosemyplate.gov for more information on a proper

NATALIE ALLEN NAllen@stretch-n-grow.com Coach Natalie Allen is owner and director of Stretch-nGrow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes. When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.

continued on page 31

Southern Indiana Fitness Source / October 2013 / 25

FEATURE

THE

COST OF OF EATING // BY BRADEN LAMMERS Braden.lammers@newsandtribune.com

Poor eating habits can cost you. Aside from the most glaring cost that poor eating habits have on your health, the choices you make regarding your diet can also cost you extra money at the pharmacy.

26 / Southern Indiana Fitness Source / October 2013

G POORLY Nancy Kuppersmith, nutritionist for the department of family and geriatric medicine at the University of Louisville, says poor eating habits are tied to a litany of medical problems including high blood pressure, obesity, Type 2 diabetes, certain forms of cancer, metabolic syndrome, coronary artery disease and osteoporosis. Dr. Demetra Antimisiaris, associate professor with University of Louisville’s department of family and geriatric medicine says many of the medical conditions are related to obesity. In addition to the health conditions listed by Kuppersmith, Antimisiaris says obesity can lead to gall stones and liver problems, sleep apnea, chronic back pain, infertility and even mental health conditions With all of the health problems associated

with a poor diet, it’s no wonder the cost is much more than the price of healthy foods. But Antimisiaris points out obesity is not the only condition that can lead to health problems related to a poor diet. “Regardless of obesity, poor nutrient intake (lack of antioxidants and vitamin or mineral rich foods) can lead to problems, too,” she says. “People may still be an appropriate weight and have dangerous cholesterol or sugar levels and diabetes if their diet consists purely of processed foods and lack variety.”

HIGH COST AT THE PHARMACY To correct many of the health issues that can come as a result of a poor diet, prescriptions are often written as part of a solution.

The prevalence at which the prescriptions are written is staggering. Antimisiaris says, annually, the top 200 prescription medications filled at pharmacies are for medications related to the chronic diseases most commonly associated with obesity and poor lifestyle. And it’s not one segment of the population that this impacts. Terry Natterman, owner of Hanger’s Pharmacy in Jeffersonville, says its patient base includes all facets of society. And of those patients, Natterman estimates about 65 percent receive medications for high blood pressure, high cholesterol or Type 2 diabetes. Which leads to the cost. Natterman says weekly costs vary from pacontinued on page 28

COST OF EATING POORLY continued from page 27

tient to patient depending on whether they have prescription insurance or not. And even then co-pays for insurance coverage range from nothing to more than $100 for prescriptions. “Even with insurance, the co-pays can really add up,” Antimisiaris says. She adds it also depends on how many medications a person is taking. And about half of all adults take prescriptions. However, the average number of prescriptions per adult is about 4.5, according to a consumer reports survey, she says. Even more alarming is 16 percent of people take seven or more prescriptions. Again citing consumer reports, Antimisiaris says the average monthly out of pocket prescription drug cost is about $60. And the costs for chronic conditions like Type 2 diabetes is even more. Test strips alone for glucose meters, which test blood sugars for diabetics, are about $60 for 50 test strips. A diabetic will test their blood sugar, at a minimum, three times-aday. In a month, the minimum cost for test strips would be $120. That does not include the insulin or syringes a diabetic also needs. And for the doctors prescribing those medications, they are in a catch-22. “What else can the healthcare system offer people with obesity, out of control diabetes, high blood pressure and cholesterol problems?” Antimisiaris asks. “The causes of the poor health behavior could be anything from depression to just overwhelmed with work, kids and so on.” But she explains that doctors often don’t have the time to interview their patients and determine the causes of their poor health behaviors, a prescription becomes the quickest remedy for many physicians. “Another reason medications are over prescribed: the healthcare system doesn’t hesitate to pay for prescriptions, but it doesn’t pay for wellness,” Antimisiaris says. “The real powerful therapies for chronic disease, is helping the patient be empowered to manage it themselves through better lifestyle choices and options. This sort of coaching takes time, because the motivational interviewing necessary to get at the root causes of the health behaviors leading to the condition.”

that can be avoided or at least mitigated to a large degree by changes in lifestyle. “I would say at least 75 percent, if not more, of these health issues could be avoided with improved eating and activity,” Kuppersmith says. Antimisiaris agrees and says, Type 2 diabetes can be corrected or significantly improved, especially with early intervention, and cardiac disease has even been shown to be reversible, and again early intervention is especially important before organ damage occurs. How to reverse the trend and change habits, while it may be difficult for some, is also pretty simple. “We often forget that overeating is a big culprit,” Kuppersmith says. “Think about it. If you do not eat large amounts of a particularly negative food, the food can’t do harmful things to the body.” “As for specific foods, it is helpful to avoid foods high in fat, saturated fat and trans fats in particular,” she adds. “Foods low in fiber need to be minimized, often sugar or refined grains are eaten at the expense of foods rich in fiber. We need to eat more whole grain breads and cereals, fruits, vegetables and legumes.” Kuppersmith says that some people have strong genetics that make them particularly susceptible to developing some of the aforementioned diseases. For those people it is particularly helpful to be active and eat healthy, she says. Antimisiaris says much of the improvement or avoidance for diseases related to poor diet are up to the patient. “My most important advice is that people make the effort to empower themselves,” she says. “The healthcare system and our hectic modern lifestyles won’t do it for you.” It does take a little effort, but for Antimisiaris, taking a different view of the consequences can be a motivator. “I look at it as it being more hassle, costs and misery to have to keep going frequently to the doctor, pharmacy, hospital than the effort it takes to eat healthy,” she says. “And do a little exercise every day, even if as in my case, it’s just walking around the mall supporting the economy.”

REVERSING THE TREND The good news for patients is that many of the issues and the resulting costs are things

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Losing Your Fear of Fat Foods labeled “Low Fat”, “Reduced Fat” and “No Fat” can be seen up and down the aisles of any major supermarket, which may lead you to believe the old saying that “Fat Makes You Fat” really is true. Fats often get a bad rap, but they are actually very important for proper body function and should be a part of any healthy eating plan. Read on for the lowdown on which fats are healthy, which to avoid and how they make those packaged low fat foods taste so darn good.

END YOUR FAT PHOBIA. Fats are actually a great source of energy. They have more calories per gram than protein or carbohydrates, making them a concentrated supply of fuel for physical activity. Any macronutrient, not just fat, when eaten in excess will be stored as fat in your body. The most important thing to remember is to eat an appropriate amount of food for your activity level. Fats also play many important roles in keeping our bodies running smoothly internally. They protect our internal organs and they also provide a source of transportation for the fat soluble vitamins A,D,E and K. If you don’t consume fat, your body cannot absorb and utilize these essential vitamins. Fats are also important for hormone pro-

duction and regulating body temperature. So how much fat should you eat? That is going to be different for everybody depending on your individual biochemical factors, such as physical activity level, age and weight loss goals. As a general rule, though, fats should make up about twenty to thirty of your daily macronutrient intake.

INCORPORATE HEALTHY FATS. Naturally occurring fats can be saturated or unsaturated. Both have many health benefits and it is important to include both in your diet. Make sure you are consuming fat from a variety of sources, both saturated and unsaturated, to ensure you receive a balanced intake of all of the essential fatty acids. Saturated fats can help to raise HDL cholesterol and lower LDL cholesterol and they support brain health, immune function and calcium absorption. Saturated fats such as coconut oil, butter and ghee (clarified butter) are the best oils to use for cooking because they are less prone to oxidative damage, which can generate free radicals in the body, than highly unsaturated fats. Olive oil, while not a saturated fat, is also stable and great for cooking. Unsaturated fats can be monounsaturated or

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Don’t Let Fatigue or Pain

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Clark County shines with good health ...

The Wellness Coalition’s new website (www.wellnesscsi.com) will soon announce “seed” grants of $3,000 to $5,000 for an established group, coalition, or non-profit with a project to support the goals of Growing Healthy Lives (GHL). The focus is on making the community more walk-able or bike-able or helping organizations, workplaces, churches, or groups promote and develop resources or ways to make the community attain healthier outcomes and healthier lives. Applications will be on the website in late fall, and recipients will be announced in January. According to GHL committee members Cile Blau, Jennifer Harris, and Lori Harris, the grant’s “seed” money is to be added to other resources to grow into larger projects. Coordinating Workplace Wellness Trainings will be hosted on Tuesday and Wednesday, Oct. 29 and 30, at Clark Memorial Hospital for Clark Co. businesses at no cost to them, thanks to funding from GHL. Chick Gillespie, executive director of the Indiana Chamber of Commerce’s Wellness Council of Indiana, will be the acclaimed guest presenter for the two days. For more details about the sessions especially helpful for wellness/ benefits coordinators and human resources professionals, call GHL’s Kim Calabro, coordinator of the trainings, at (812) 285-6405.

An initiative funded by a grant from the CDC to help Clark County organizations identify strategies and highlight those churches, schools, companies, and neighborhoods that develop, promote, and achieve healthy outcomes.

Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary. He is an adjunct instructor in the Communications Department at Indiana University Southeast.

HUNGER AND THIRST The hunger and nutrition commitment index (HANCI) is a relatively new measurement of political commitment to tackling hunger and under-nutrition problems in over 40 developing countries sponsored by a foundation set up by Bill Gates. Twenty-seven of the 45 countries on the index had low to very-low commitment for addressing the issues of hunger and nutrition. Unfortunately population hubs of China, India and Pakistan were among the countries with the lowest commitment. The word “hunger” conveys such powerful imagery and emotion. When confronted with the word, many of us cannot escape the figure of a belly-swollen, malnourished child desperately longing for a cup of clean water or a bowl of rice. But the reality of physical hunger for me is to walk to the refrigerator or to drive to a nearby fast-food restaurant. We use the word hunger to describe longings for things other than just food. We crave acceptance and love. We are starving for relationships that provide a sense of stability and belonging. We long for our lives to be happy and fulfilled, ripe with meaning and purpose. We ache inside for something that will bring satisfaction. French mathematician and philosopher Blaise Pascal opined, “There is a Godshaped vacuum in the heart of every person, and it can never be filled by any created thing. It can only be filled by God.” Ohio-born blogger Tiffanie DeBartolo penned, “I am afraid of everything. Fear of being alone, fear of being hurt, fear of being made a fool of, fear of failure... Still, I think all my fears bleed from one big God-shaped hole that I yearn to fill.” Jesus said that those who hunger and thirst

for righteousness will be find that they are satisfied when they turn to God. Maybe we need an index to measure how much commitment we have to satisfying the real hungers inside our soul. I spent the afternoon recently with my twenty-month old nephew. Sitting on my lap, pointing non-discriminately at the world around him, he showed his mastery of two words: “What’s that?” Dogs. Chairs. Umbrellas. Bugs. Grass. Each were pointed to, accompanied by “What’s that?” And each time I did my best to explain the concept to the ears and delight of an inquisitive young boy. Once he pointed at the imprint on the patio table of dried yellow paste, transferred first from the bun of the hamburger to my thumb and then to the glass table top. “What’s that?” Mustard, from my thumb when I touched the table. His hunger for knowledge made him grin with approval. It struck me that we spend a lot of our lives asking, “What’s that?” About our career paths and how to be successful. About parenting and how to nurture and develop our children. About marriage and how to make relationships meaningful and fulfilling. And every now and then we stumble upon a god-sized thumbprint on the patio table of life – the death of a loved one, unexpected financial ruin, the unfaithfulness of a partner, our child running down the wrong path – and we point and say, “What’s that?” Our hunger for meaning screams to be satisfied. Perhaps the answer needs to be Godsized as well.

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stead take the kids to the zoo and walk around. Stop purchasing products from companies that lobby against the interests that matter to you - things like: mandatory GMO labeling, avoiding big business “organic” producers, avoiding monsanto and companies that support monsanto, protecting our bees, etc. I recommend visiting www.buycott.com to download the offerred app to your smartphone. You can scan barcodes on products you are purchasing to see if they come from manufactures that are aligned with your ideals. Substantial change begins with basic steps. Remember, preventative healthcare is often more simple and less costly than curing or treating disease.

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balanced diet. Every moment around the dinner table is an open invitation to start teaching your kids about nutrition. The most important thing to remember is that you are their first and most consistent teacher. All kids take health class in elementary school but not all of these children have a healthy role model at home. Even if you do not have kids of your own, you should make it your duty to teach a child you encounter to make smart food choices. If we teach them now, when they are young and impressionable, their future choices will be easier made and more often the right choice.

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polyunsaturated. They can help to lower blood cholesterol levels and keep cardiovascular disease at bay. These fats are more prone to oxidative damage so they are better consumed cold or at room temperature. Saturated Fats Meat, Eggs, Cheese, Butter, Coconut Oil, Palm Oil and Chocolate. Monounsaturated Fats Olive Oil, Avocado, Almonds, Brazil Nuts, Cashews and Pecans. Polyunsaturated Fats Seeds (sunflower, flax, sesame, etc.), Walnuts, Safflower, Cold Water Fish and their oils (Cod, Halibut, Mackerel, Salmon). Stay away from bad fats. Hydrogenated oils and trans fats are man-made and unnatural. Because of this, our bodies do not know how to process them and we can’t metabolize or utilize these fats. This leaves them to build up in our body tissues, which can lead to obesity, cancer and cardiovascular disease. Hydrogenated oils are used in many packaged foods because they help to extend the food’s shelf life. This includes margarine and shortening, as well as the products they are made with like breads, pastries, cakes, candies, cookies, potato chips, muffins and other snack foods. These foods are all highly refined and do not provide the health benefits of naturally occurring fats. Back to those “Low Fat” or “Reduced Fat” packaged foods - why do they taste so delicious? Fat is what gives these foods much of their flavor in the first place so when the fat is removed it is often replaced with added sugar, salt, corn syrup, artificial flavors and refined carbohydrates. Less fat doesn’t mean more healthy. I’d much rather eat a health promoting avocado, salmon filet, or a handful of nuts than an artificially flavored sugar bomb or a highly refined cookie. So, lose your fear of fat and know that enjoying healthy fats in moderation is essential to keeping your body healthy and happy. Southern Indiana Fitness Source / October 2013 / 31