Fitness Source - September 2013 by Fitness Source

FOR A MORE ABUNDANT LIFE.

SOUTHERN INDIANA

SEPTEMBER 2013

Be Active.

Clarksville Parks and Recreation

Fun for all ages Tennis for Kids We "love" tennis! Students will learn basic skills to help them learn this lifelong sport. Led by Mary Chris Rodden, a 4-Year Varsity Player at Purdue, Indiana High School Tennis Hall of Fame Inductee and lifelong tennis instructor. Instructor: Mary Chris Rodden

Punt, Pass and Kick The NFL PUNT, PASS & KICK (PPK) program is a national skills competition for boys and girls between the ages of 6 and 15 to compete separately against their peers. Established in 1961, the PPK program is the oldest NFL Youth Football program. Register online at www.nflppk.com/competitions/register No cleats or bare feet.

Karate for Kids ATA Taekwondo Taekwondo is one of the most popular martial arts for kids. It develops confidence, respect and courtesy, and it is fun! Itâ&#x20AC;&#x2122;s known for exciting, dynamic kicking techniques. Class is open to kids ages 4+, first time beginners to advanced. Instructor Rebecca Wilson is a 2nd Degree Black Belt instructor in the American Taekwondo Association. She was awarded Indiana ATA Taekwondo State Champion in 2011 in her age and rank division. For questions, please contact Rebecca at 812-284-5425.

BUTI Yoga Fitness - NEW Adult Program BUTI is not only physically and cardiovascularly challenging, it is mind opening. BUTI utilizes various dance movements from a variety of tribal-based dance styles and seamlessly connects these dance styles into power yoga sequences for the ultimate fitness experience. In addition to the physical benefits, BUTI helps its students break through barriers of self-esteem. Emotional breakthrough, coupled with an obvious change in body tone and decrease in body fat, leads to overall life change. Visit www.butifitness.com for more information. Instructor: Ellen Weingardt For more information on dates, times & fees please contact: Clarksville Parks Department 812-283-5313 or register online at clarksvilleparks.com

SOUTHERN INDIANA

FROM THE

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

CONTRIBUTORS Janet Steffens is a Purdue Extension Educator in Floyd County and writes a regular column about healthy eating for Southern Indiana Fitness Source.

JANET Gary Popp is a staff writer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

GARY Christopher Fryer is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

CHRISTOPHER

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 Jeffersonville, IN 47130

4 / Southern Indiana Fitness Source / September 2013

PUBLISHER BILL

OBESITY: Louisiana, Mississippi, Arkansas, West Virginia, Alabama, Oklahoma and South Carolina: Those are the only states with more obese citizens than Indiana. That is the harsh reality, according to a report released by Trust for America’s Health and the Robert Wood Johnson Foundation. The good news is that Indiana isn’t in the worst shape. The bad news? There are 42 states less obese. The latest figures show Indiana’s obesity rate at 31.4 percent. For perspective, more than 2 million people in the state fall within the definition of obese. At its most basic, the word obesity is a way to describe having too much body fat. The most commonly used measure of weight status today is the body mass index, or BMI. BMI uses a simple calculation based on the ratio of someone’s height and weight. Decades of research have shown that BMI provides a good estimate of “fatness” and also correlates well with important health outcomes like heart disease, diabetes, cancer and overall mortality. So it’s a useful tool for clinicians trying to screen to determine who may be at risk because of carrying around too much weight for their height. No matter how you define it or try to defend its existence, obesity in Indiana is an epidemic and needs immediate and intense attention from health care professionals, educators, fitness gurus and families – moms and dads - in particular. Habits, good and bad, are developed in the home. To change the tide on our escalating obesity rates in the Hoosier state (27.4 percent in 2009, 28.1 percent in 2010, and 29.1 percent in 2011), change has to happen. Registered dietitian Samantha

A HEAVY ISSUE FOR HOOSIER ADULTS

Schaefer said recently that not all hope is lost. She says change is challenging, but it is definitely doable. By taking small steps, she says, we can gradually turn “this big ship around.” This issue of Fitness Source was designed with that intent. This issue is geared to motivate and educate parents to begin the process of helping their children avoid being a negative statistic in Indiana’s future. In this issue, you will be able to read about nutrition, motivation, education and exercise that can not only stop a negative trend in your family but lead you down an entirely new path of healthy living which leads to a lifetime of wellness for you and your children. William VanNess, Indiana’s health commissioner, said recently that for every wellness dollar spent, employer medical costs fall by $3.27 and absenteeism costs drop by $2.37. Not only can employers reduce their costs by encouraging wellness in the workplace, but by endorsing nutrition education and physical fitness, they can help employees make lasting lifestyle changes that will most assuredly translate to the home. In his column “Creating Heroes at Home,” page 11, Dr. Peter Swanz talks about how real heroes have to overcome obstacles, some challenge that at first may seem impossible. He states, however, that when a trial is concluded a self-awareness expands in the hero – a self-awareness that screams, “I can do this and so much more than I ever imagined.” Only when Hoosier adults accept the challenge of modeling a healthy lifestyle will our children have any hope of reversing the distressing trends of obesity and all the baggage that comes with it.

contents

FUN WITH VEGGIES by JESSE FOX All habits, good or bad, are difficult to break. This is especially true when it comes to our health. Because of this, it is important to not only provide a plethora of fresh vegetables to children but also to teach them about what makes vegetables healthy and why we eat them.

RETHINK: THE DRINK by TARAH CHIEFFI As your child runs off the soccer field after a hard game you hand her an orange flavored sports drink, a juice box or maybe a nice, cold chocolate milk. You may think that you are giving your little all-star a well deserved treat, but do you know what you are really giving them?

NEW LUNCH AND FITNESS PROGRAMS HOPE TO FORM HEALTHY ADULTS

by BRADEN LAMMERS

KITCHEN UNHEALTHY MAKEOVER ADULTS

OBESE KIDS CAN BECOME

THE FIRST STEP TO HEALTHY EATING

A child comes home from school, grabs a snack, and turns on television. He gets up to eat supper, and returns to the couch or chair, turns on the computer or video game. He gets up to go to bed and will repeat the same routine over and over, five, sometimes seven days a week. It’s a lifestyle that is all too common in today’s society. by CHRIS MORRIS

FRESH RECIPE

Healthy Snack & Lunch Ideas

for kids

// JANET STEFFENS, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

The Centers for Disease Control and Prevention states that 57.3 percent of Hoosier children, ages 10-17, are obese. Obesity and overweight can lead to serious health problems such as heart disease and diabetes, not to mention the emotional problems that can develop for a child who becomes disabled because of it. Parents and guardians can help children eat a healthier diet. Following are some action steps for parents: Make family meals a priority and let children help in planning and preparing meals. Fix healthy snacks of fruit or cut-up vegetables. Plant a family garden and let children be responsible for tending a section of the garden. Make sure your children eat breakfast each day, either at home or at school. Set goals for healthy eating with your child and make sure they understand portion size and eating from all of the food groups. Do not use food as punishment or rewards. Make sure the pantry is full of healthy choices and limit access to less healthy foods. Let your children serve themselves at the table and don’t make them eat everything on their plates. Model healthy eating for your children. They will want to eat like you do. Parents often ask what to serve for healthy snacks and lunches. Parents who choose to send their children to school with a lunch can help by: Packing a lunch that is fun and different. Using an insulated lunchbox with an ice pack to keep cold foods safe Pack a variety of healthy foods like fruits, veggies, whole-grain breads, lean meats and low-fat cheeses. Some examples of fruits and vegetables that are easy and appealing for children’s snacks and lunches are orange sections, pears, bananas, watermelon, cantaloupe, cherry tomatoes, baby carrots, celery sticks, red or green bell pepper sticks, and applesauce. Grain foods might include: trail mix, graham crackers, vanilla wafers, mini bagels, baked tortilla chips and whole-grain bread. Peanut butter, low-fat cheese, yogurt, cottage cheese and lean meats all provide protein. The serving size for children can vary with the age and size of the child. In general, for smaller children, use a smaller plate and cut portions down to at least half-size. A standard serving size for an adult is from one-half to one cup. Start with a smaller serving for children and give them an opportunity to ask for more if they are still hungry. 6 / Southern Indiana Fitness Source / September 2013

// PARENTS SHOULD PROVIDE: • • • •

A regular meal schedule Child size portions A good variety of food A routine place to sit and eat

// THE CHILD SHOULD DECIDE: • • •

What to eat from the choices offered How much to eat To eat or not

Never force a child to eat or to clean his plate. His appetite will vary but he will eat when he is hungry.

ANTS ON A LOG // PREPARATION: •

•

Ants-on-a-Log is a favorite snack that provides a veggie (celery), a fruit (raisins), and dairy, (low-fat cream cheese). It is simple, colorful, and children enjoy making it themselves. Ants-on-a-Log

INGREDIENTS: • • •

1 piece of celery (4 inches long) for each child 5 raisins for each child 1 tablespoon of low-fat cream cheese for each child

DIRECTIONS: •

Wash celery and pat dry. Cut celery into four inch pieces. Spread cream cheese on top of the celery stick and line the raisins on top of the cream cheese. Peanut butter can be used in place of the cream cheese if there are no nut allergies.

View another recipe on page 8

NUTRITION

Designing veggie faces helps even picky eaters eat veggies

FUN WITH VEGGIES All habits, good or bad, are difficult to break. This is especially true when it comes to our health. Because of this, it is important to not only provide a plethora of fresh vegetables to children but also to teach them about what makes vegetables healthy and why we eat them. I talked with a couple friends who have three children each about how they teach their kids to love vegetables. Their response was playing games with them and getting the child involved in the food preparing process. The game we talked about primarily was, “The Rainbow Game.” At the grocery store or farmer's market, give your kids a "color of the day" and go with them to find different vegetables and fruits that are the color. You can pick one (or all) of them depending on your budget and use it as part of dinner one night. When you get the food, you can do a search online if you aren't already familiar with the nutritional information and tell your kids a little about why you eat it and how it helps you. For example, if you get carrots, you would tell your kids that it is good for keeping your eyes, skin and heart healthy. The tooth fairy likes carrots too, because eating them helps clean your teeth by scraping off plaque and helps prevent cavities. Another take on this is picking out one food of each color of the rainbow. Many fruits and vegetables with similar colors also have the same health benefits and when you eat every color, you get a fuller spectrum of vitamins and minerals. The other game kids love is called “Veggie People.” This might go against the "don't play with your food" rule that most parents set in place, but Southern Indiana Fitness Source / September 2013 / 7

it's a fun rule breaker. Using small pieces of different veggies, have your kid design a food person on a placemat or large plate. They can use broccoli or asparagus for hair, carrots for legs, tomatoes for eyes, etc. After they lay them down, take a picture of it for them. Then tell them to destroy it! My friend's son loves this part. If they are picky eaters, they can dip the veggies in hummus and use their imagination to pretend what it is that got on their vegetable person. Adding different vegetables to meals that don't necessarily require them is an easy way to start introducing them to an older child who isn't as used to eating so many vegetables. Several of my friends give their young children green and other veggie juices and have been doing so since they were old enough to drink them. Their kids love it and gulp it up like most of us would drink a pop. However, for people who didn't start juicing with their kids right away, the transition to drinking vegetable juice can be a pretty big challenge. I love veggies, but it still took me awhile to get used to the flavor of a green juice when my tastebuds were used to juice meaning sugary, concentrated orange juice. By watering down my juices it made them easier to drink and eventually my tastebuds got used to the flavor. For picky adults that I know, mixing vegetable juice with some sweeter fruit juice helped them to develop a taste for it, which may work for a kid too. There are recipes for juicing and making smoothies with kids at www.rebootwithjoe.com/kids/, which was recommended by a friend who juices with her two children.

JESSE FOX Jesse Fox is a photographer living and working in Cincinnati. She is passionate about healthy eating (a vegan diet), wellness and caring for her body.

Introduce your kids to veggie juices at an early age

// GARY POPP // photos by CHRISTOPHER FRYER In this month’s Enjoy/Avoid, we offer snack-food recipes for busy parents who want to offer their children healthy alternatives to often overly processed foods that mom and dad grab while on the go. Each of these recipes can be quickly put together and can help you get your kids eating the foods you want them to enjoy. When you chose to offer your children nutritious foods, you can help them develop healthy eating habits at a young age that they can continue eating into adulthood.

ANTS ON A LOG ANTS ON A LOG 471 242 0%* 10%* 26%* 10 grams

vs calories calories from fat cholesterol sodium fiber sugar

Serving Size: Two 8-inch stalks

CANDY BAR 257 69 1%* 5%* 4%* 40 grams

• This simple recipe is as classic as it is easy to prepare. Most youngsters will enjoy helping mom or dad create the fun-spirited dish, and it’s any easy way for parents to get fiber and healthy fats into their children’s diets. • Spread about 2 tablespoons of peanut butter, preferably the natural selection to minimize added sugar and oils, on a raw celery stalk then add raisins for the desired effect of ants crawling on a wooden log. • The nutritious snack makes a great alternative to a candy bar or other junk food to hold kids over between meals.

Serving Size: Three Musketeers (one regular-size bar)

8 / Southern Indiana Fitness Source / August 2013

*Daily Value

RAW BANANA ICE CREAM BANANA ICE CREAM 400 12 0% 0% 26% 56 grams

vs calories calories from fat cholesterol sodium fiber sugars

CHOCOLATE ICE CREAM 429 192 21% 6% 9% 51 grams

Serving Size: 1 1/2 cups

Serving Size: Two Bananas

• You will need to plan ahead by putting ripened bananas, those with peelings that have begun to show brown spots, without their peel into a sealable-plastic bag, and freeze for at least 12 hours. • After the bananas have frozen, cut into chucks before placing into a food processor. Add small amounts of water as the processor blends the bananas into an ice-cream consistency and serve.

GRAHAM CRACKER & PEANUT BUTTER-YOGURT TREAT GRAHAM TREAT 122 28 1% 6% 3% 13 grams

vs calories calories from fat cholesterol sodium fiber sugars

Serving Size: two cracker squares

CHERRY POP-TART 204 48 0% 9% 2% 19 grams

Serving Size: one pastry

• Impress your kids with this easy-to-make nutritious treat. This dish can be a go-to anytime of day, and makes a much better alternative to highly-processed toaster pastries, such as a Kellogg’s Pop-Tart or Pillsbury Toaster Strudel. • First blend one tablespoon peanut butter into a single-serving of vanilla yogurt until you have a uniform mix. • Spread the creamy blend onto a square of graham cracker and top with thin slices of your favorite fruits. Sprinkle with raisins or other dried fruits to make the treat especially appealing to the little ones.

FACT OR

Fiction

CHEWING THE FAT // MATT KOESTERS matt.koesters@newsandtribune.com Once upon a time, obesity wasn’t a big problem for American children, and it’s not because everyone back in those days was on a diet. Whole milk was a staple in American households, but Happy Meals and high-fructose corn syrup certainly weren’t. A fast-food explosion coupled with rapid advances in technology led to a society that was largely fatter, but hardly happier. An estimated 43 million preschool children were considered overweight or obese in 2010, a 60 percent increase over 1990, according to a study published by the National Institute of Health. According to the Center for Disease Control, about 5 percent of children were considered obese in North America, but 17 percent were considered obese in 2008. Obviously, it’s a belt-busting problem. Whenever there’s a problem, there are people in search of solutions. And whenever people are looking for information, there’s plenty of misinformation.

QUESTION: IS CHILDHOOD OBESITY GENETIC? THE SHORT ANSWER: Genetics aren’t the main culprit. THE NOT-SO-SHORT ANSWER: While genetic predisposition can contribute to childhood obesity, having fat genes isn’t a sentence to fatness. Eating right and exercise can help overcome a genetic issue, which means that parents have to blame themselves — and not just their genes.

QUESTION: WILL BREASTFEEDING AN INFANT KEEP THE CHILD FROM GROWING UP FAT? THE SHORT ANSWER: Not really. THE NOT-SO-SHORT ANSWER: Look, breastfeeding is a fine choice for most children, and the health benefits of breastfeeding are well documented. However, the idea that a child’s food in its first year or so on the planet will have far-reaching impact on its health is a bit overblown. Studies have shown that there is no direct correlation between childhood obesity and breastfeeding, for better or worse.

10 / Southern Indiana Fitness Source / August 2013

QUESTION: WILL AN OBESE CHILD GROW INTO HIS OR HER WEIGHT IN ADULTHOOD? THE SHORT ANSWER: Fat chance. THE NOT-SO-SHORT ANSWER: The habits that lead a child to obesity aren’t going to magically disappear in adulthood. While there may be some examples of children with weight problems who were able to shake obesity in adulthood, usually those examples include a change in activity level or diet. Overweight children who get involved in sports and other non-sedentary activities are more likely to lose excess weight as they grow into adulthood than those who don’t.

QUESTION: IS WEIGHT THAT’S LOST QUICKLY HARDER TO KEEP OFF THAN WEIGHT THAT’S LOST MORE SLOWLY AND METHODICALLY? THE SHORT ANSWER: Well, kind of. THE NOT-SO-SHORT ANSWER: To lose weight and keep it off, a dieter must adopt new lifelong habits. So while the weight that’s lost through rapid methods like ketosis might have difficulty maintaining their slimmer bodies once they start consuming carbohydrates again, that doesn’t mean that they should automatically assume that the weight is going to come back. By maintaining a reasonable diet and regular exercise, anyone — regardless of the rate at which they lost the weight — can keep it off.

PERSPECTIVE

Creating

HEROES AT HOME There is a recurring theme I see in my patients that experience the most profound and substantial healing when they embark on their own journey. The patients that achieve the best results have decided to be proactive for their own health and are becoming the hero of their own story. They are patients that have shed the constricting skin of victimhood and adorned the armor of the hero. This is a metaphysical transformation and does not require any more than the willingness to be responsible for your own journey. There is a Buddhist saying, something along the lines of, “pain is inevitable, suffering is optional.” Recognizing that what has happened to us isn’t the true story; our story is what we tell ourselves about what has happened to us. When we can acknowledge this profound power we all hold, we open the realm of possibility and healing for ourselves. In an issue focused on the health of children, I think this message is particularly important. This attitude about life does not only apply to our

health, it is a sensibility that will assist us in all aspects of our life. Helping children to construct this mentality for themselves will benefit those children throughout the rest of their life. Here are some guidelines I would like to offer for helping children to create their own hero narrative.

LEAVE HOME - Heroes do not become heroes sitting at home watching TV or playing video games. Heroes throughout time have to leave home and venture out into new terrain. CHALLENGE THE HERO - Heroes have to overcome some obstacle, some challenge that at first may seem impossible. (Parents, your challenge here may simply be getting the kids away from the TV and video games.) When the trial is concluded there is a self awareness that expands in the hero - “I can do this and so much more than I ever imagined.” continued on page 31

New Albany / Bridgepointe / Hunter Station

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

NEW LUNCH AND FITNESS PROGRAMS HOPE TO FORM HEALTHY ADULTS // BRADEN LAMMERS braden.lammers@newsandtribune.com

physical education programs being implemented in Greater Clark County School Corp.

Get them while their young. Building proper eating and fitness habits are keys to children carrying a healthy lifestyle into adulthood. Parents arenâ&#x20AC;&#x2122;t always with their kids, so schools are helping to reinforce healthy habits, especially with the younger grades. Thatâ&#x20AC;&#x2122;s the goal for new school lunch and

Lunches being offered to school children, especially elementary school kids, look quite different than the flat square of soggy pizza sitting on top of a bed of French fries served with a carton of 2 percent milk parents may remember from their youth. Amanda Veneman, assistant food service

HEALTHIER LUNCHES

12 / Southern Indiana Fitness Source / September 2013

director with Aramark that provides meals for Greater Clark County School Corp., says the meals that are going out on the school trays now are colorful, have foods of different temperatures and textures and can be regional cuisine from around the world. And those are requirements. She says a certain amount of different colored vegetables and fruits have to be offered each week and there has also been an effort to source local and seasonal ingredients for

the school lunches. The Let’s Move initiative, developed by First Lady Michelle Obama, is starting to change what school lunches look like. Veneman says they started rolling out its new lunch program last year. There is an ongoing effort to decrease the amount of sodium in meals, increase the whole grain items that school lunches offer —requiring 51 percent or higher whole grains— and milk, if flavored, must be skim milk. If the milk is not flavored it is limited at 1 percent milk. “That may look different than a lot of peoples’ homes,” Veneman says. In addition, the elementary schools have an unlimited fresh fruit and vegetable bar. And kids know they have to take at least some fruits and vegetables. “A kid has to have a half a cup of fruit or vegetable on their tray,” Veneman says. If a student does not have the fruit or vegetable serving, they get charged the a la carte price for the lunch. And the idea is to get them to at least put the item on their tray, giving the student plenty of options of something they will actually eat. “I think it’s important,” Veneman says. “It reinforces good food choices. There’s more variety on the tray.” The goal is to get the habit to continue out of school and into their future. But that doesn’t mean that childhood favorites of pizza and French fries still aren’t served as a school lunch. “You could argue that’s fast food, you could get that at McDonald’s, but they are whole grains,” Veneman says. She says the pizza crust is at least 50 percent whole grain and adds that the French fries or tater tots being served are baked, not fried. While pizza is a standard that may never leave a kids menu, there is also an effort to

expose the children to other food options. Veneman says she has tried different items like hummus, Asian foods, Mexican items, serving breakfast for lunch, in an effort to expose the kids to a greater variety of food and also to determine what they are willing to eat. She admits not all have been hits, but the idea is to offer more options and starting in October the schools will offer themed menu days, like Mexican or Greek foods. “I kind of know what the kiddos in Greater Clark here prefer, down to the schools,” she says. She helps build the menus around that. The food programs go beyond lunch. Greater Clark participated in a summer food serving program that fed on average 950 meals per day, offers a breakfast in the classroom program that has been rolled out in many of the schools and Spring Hill and Parkwood elementary schools participate in the fresh food program that offers an extra fruit or vegetable a day, but they have to be fresh, Veneman says. “It opens their eyes to something they might not normally try,” she says.

FINDING FITNESS A food component is also a part of the program being implemented in Greater Clark’s elementary schools through a Physical Education Program grant through the Clark County YMCA. “We talk about how the food that you put into your body is the fuel for your body,” says Alicia McAfee, who is implementing the program in the elementary schools. She says the students will wear pedometers for four days, at school and at home, at the same time tracking how many servings of fruits and vegetables they are eating during the day.

The kindergarten through Fifth grade students will also have their height, weight and body mass index measured and also be tested in various fitness activities. She says the schools have used pedometers in the past, but during school hours only. The schools made a contest out of the pedometer’s use, with the winning school getting a trip to the Jeffersonville aquatic center. “It’s very motivating,” McAfee says. “The kids were really into it.” But by wearing the pedometers at school and at home, the program organizers will also be able to measure the elementary school students level of activity at after school activities and sports. “That’s going to be different data, I think,” McAfee says. “Hopefully, we’ll see more activity and more movement.” Program organizers are going to come back four times during the year to do the same program and check the progress that has been made. McAfee says the whole goal is to teach the kids they need to get outside and move, and she wants to let them know the benefits of a healthy lifestyle. While she says some of the kids were focused on the body image aspect of health, she’s trying to set habits that they hopefully carry into adulthood. “Instilling in kids that exercise and eating healthy makes you feel so good,” she says of her hopes for the program. “Not necessarily how much you weigh or what you look like, but you just feel so good. If they can get that feeling and know how it feels, they’re going to continue that in their life. I love to get people moving, especially kids.

Southern Indiana Fitness Source / September 2013 / 13

FEATURE

Parents as role models // BY AMANDA BEAM

SAWYER FAMILY

Everybody has heard the old saying that home is where the heart is. According to recent research, parents living in those households can actually help determine exactly how healthy that heart may be. Published online in the June 18, 2013, International Journal of Obesity, a study by Duke Medicine documented that “kids whose moms encourage them to exercise and eat well, and model those healthy behaviors themselves, are more likely to be active and healthy eaters.” So what does that mean for moms and dads? Leading by example can go a long way in ensuring that your child follows an active lifestyle. Need some motivation? Check out the following four parents who have devoted their time and energy to making their kids, and their own bodies, healthier and happier through a variety of different methods.

RYAN FLETCHER Georgetown resident Ryan Fletcher doesn’t just serve as a great role model to his four children. As a cross country coach for the New Albany Track Club, the local firefighter and his wife Felicia also help to teach healthy lifestyle choices to other elementary school students as well. Running is second nature to the Fletchers. It’s not unusual for the 14 / Southern Indiana Fitness Source / September 2013

FLETCHER FAMILY family to run along the rural roads of Floyd County together. Like their parents, all the children participate in cross country at their respective schools with Ryan even coaching the youngest two at Georgetown Elementary. During his younger years, Ryan didn’t always make the best de-

They’ll eventually have to make their own choices, and so all I can do is give them the best (lessons) that I have and so that’s what I try to do. — MINDY BADIA, MOTHER OF TWO

cisions as far as exercise and nutrition were concerned. Training for marathons changed all that. “I wanted to be the best marathoner and runner that I could be,” Fletcher says. “And to be the best means to have a healthy body.” To prepare for training, Fletcher switched to a vegan diet that consisted of no meat, cheese or other animal products. Convinced of the health benefits of eating more vegetables, beans and fruits and less processed foods, the family began to adopt similar eating habits. While the kids still eat some fast food with friends and family, only predominantly home cooked vegan options are available in their home kitchen. “We don’t give them a whole lot of choice as far as when we’re eating food in the house. They know that this is what we’re having and they know that they have to eat that or they’re just going to go hungry,” he says. Fletcher makes sure to explain to the kids the reasons why he feels these food choices are important. Cheap, fast food isn’t the best, he explains. As always, the children are encouraged to ask questions and to discuss their eating habits. Still, running and veganism are both here to stay in this household. “(Some processed foods are) easy and cheap, but they may not always be the healthiest option,” Fletcher says. “Taking the time to learn what’s in the food and taking time to make it will fix some of that.”

MINDY BADIA When Mindy Badia began to exercise, she didn’t necessarily think it would affect her kids. With a busy job as a professor of Spanish at Indiana University Southeast, the mother of two just needed a little stress relief. “I didn’t go in to working out and physical fitness with the idea that I’d be a role model,”

Mindy says. “It was pretty much my own way of balancing (life).” Sometimes actions can have unintended consequences. Without Mindy knowing it, her kids had been paying attention to her healthy habits. Now her 15-year-old daughter Emma accompanies her at times to spin class, a workout that Mindy sees as favorable to those who are just getting into the exercise groove. Encouragement of their children’s athletic and academic pursuits, whatever they choose, has always been important to the family. Of course, encouraging yourself to get up and go to the gym isn’t always easy. Even Mindy struggles at times to find her motivation. But the kids also notice when their mom keeps to her physically active schedule. “(The children) see me making getting to exercise class a priority,” she says. “They kind of do what you do, and you don’t have to say anything. They are going to imitate you, so too much talk is not always a good thing.” In addition to her workout regimen, Mindy also believes in eating healthy. Most nights, the family with her husband Antonio sits down at the dinner table for a hot meal together, even if suppertime happens a little later than normal to accommodate their hectic schedules. Fast food is discouraged, with nutritious foods readily available as a welcome replacement. “Being careful with what they eat, that’s the biggest challenge. Especially with daughters because you want them to make healthy choices but you don’t want them to obsess over every bite of food that they put in their mouths,” she says. “They’ll eventually have to make their own choices, and so all I can do is give them the best (lessons) that I have and so that’s what I try to do.”

JO ANN SAWYER Waking kids up in the morning is some-

thing many mother’s dread. Not for Charlestown resident Jo Ann Sawyer. Recently, the local teacher and her 12-year-old daughter Jessica have been rising at the crack of dawn to walk and jog together with a running group sponsored by Anytime Fitness. Jessica, a swimmer, uses the exercise as training. Even Jo Ann admits jogging isn’t her favorite sport. “We both decided we hate the running part,” she says. “But the finishing is awesome.” While Jo Ann doesn’t force Jessica to walk with her on those early mornings, she does encourage her daughter to be physically active. Society doesn’t always lend itself to making that easy. Parents tend to keep a more watchful eye on their children due to myriad circumstances. “Lifestyles for children now are different than when we were kids,” Jo Ann says. “At her age, I was riding my bike all over town. It’s not that she’s not willing; she’s not allowed to for safety reasons. Not that we live in a dangerous town, but anymore anything could happen anywhere, anytime.” Likewise, Jo Ann also cautions parents about how they should motivate their children, even when exercising in a safe environment. When she and her daughter first started walking together, she found herself trying to persuade Jessica to go faster. Quickly she discovered that wasn’t the best approach. “I have to be very careful to encourage and not criticize,” she says. “It’s so important for parents to keep that positive attitude, because if it becomes a negative thing, you can just ruin it for them.” While constructive comments aid in keeping kids interested in exercise, setting a good example is always the best starting point. It’s here that a mother or father can truly help influence healthy habits. “If the parents are not active, I don’t see

Southern Indiana Fitness Source / September 2013 / 15

Colin Beam plays a video game in New Albany. Staff photo by Christopher Fryer how you can set expectations for them that you don’t have for you,” Jo Ann says.

KATE CAUFIELD While running her second marathon in Louisville, New Albany resident Kate Caufield had a little extra assistance completing the race. During the very last stretch, her two children made their way to the course and held their mother’s hand as she crossed the finish line. Getting ready to compete in her fourth marathon this fall, little has changed for Kate, at least not when it comes to spending time with her kids. Running still occupies much of her exercise time, and while her daughter and son might not be able to tag along on her longer runs, they still can accompany her up and down their own street. Last year, daughter Emily ran cross country in elementary school. For both mother and daughter, races have never been about winning. Kate stresses that her daughter only try to do

her best and attempt to improve on her previous running times. The reward of the race itself is in the journey, including the accompanying health benefits. “You want healthy kids. It’s the same reason I get out there. I want to be healthy,” she says. “The biggest part of the exercise and being outside is that it’s healthy and that it builds confidence regardless of size.” Running isn’t the only exercise Kate encourages. Kids, she says, benefit from any outdoor play time. Good eating habits are also something she teaches her children, especially with having a girl. The running mom focuses on food as a means to gain strength. Health, not body size, is stressed as far as food goes, a lesson she hopes will stay with them through their lives. “I want them to be healthy and learn what’s healthy so when they’re older and adults and making choices that they at least have a good base to work from,” Kate says.

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GET PHYSICAL: Motive a child to excercise Are you still uncertain as to how to persuade your kids to stop playing video games and, instead, get up and active? As a holistic health coach and owner of Nutrisults, Jeffersonville High School graduate Mishra Harris Keller has some suggestions that can help you and your little one hit the ground running. 1) The first thing is putting yourself first and making health a priority for you. It will just trickle down to your kids. Kids do what you do whether you want them to or not. When they see that you’re active and that you’re making your fitness a priority, they will learn that that is a priority and those are the lifestyle choices they should make too. 2) Really develop strong communication between yourself and your children and a good healthy relationship so you can

talk to them. Be really honest with them so they know that you’re coming from a very loving place. A good healthy relationship helps them know that you’re not condemning them or saying something is wrong with them. You want them to be healthy and have a really great life and being active is part of that. 3) There are many, many different ways you can be active. Have you and your child find a fitness activity or a movement activity that they really enjoy. Don’t try and force your child to do something they dislike. 4) Do active things together as a family. Maybe you can start a family tradition of taking a walk after dinner or parking at the back of the parking lot and seeing how many spaces you can walk to get to the store. This can become a part of a family’s culture too.

Rethink:

The Drink

As your child runs off the soccer field after a hard game you hand her an orange flavored sports drink, a juice box or maybe a nice, cold chocolate milk. You may think that you are giving your little all-star a well deserved treat, but do you know what you are really giving them? Drinks like these are often marketed to children with bright colors and cartoon characters while the health benefits of “real fruit juice” and “high in calcium” are rattled off in the background to entice parents. The truth is, however, that many of these drinks are full of sugar, chemicals and artificial flavors and colors. Sports Drinks: Sports drinks are often advertised as post-workout drinks to help you rehydrate and replace electrolytes lost during physical activity. Kids who participate in sports certainly need to stay hydrated during and after games or practice, but they don’t need all of the he sugar or artificial colors and flavors. Be careful when choosing these types of drinks and read the label bel closely. Sugar can be disguised under many names. es. Dextrose, Sucrose and Fructose are just a few of the names sugar can hide behind. Also, each bottle ttle of fruit-flavored sports drink can be two servings vings or more. If you drink the entire bottle in onee sitting, you could be getting more sugar than you would find in a candy bar. There are natural options ns out there, but you can also make your own sports ports drink using water, 100% natural fruit juicee and salt. Recipes can easily be found online - just ust search for “Natural Sports Drink Recipe.” Under er most circumstances, water alone will keep kids hydrated, but we all like n. a fruity treat now and then. Fruit Juices Boxes: Many popular juice box brands do not include a single drop of real fruit ure of sugar and artificial juice. They are just a mixture flavors. The ones that do have some fruit juice often have more sugar than n juice. When reading the label, the ingredients used ed in the greatest amount are listed first. If you seee sugar (or some form of ny actual fruit juice, stay sugar) before you see any away. Even juices that are advertised as “100% ade from concentrate and fruit juice” are often made have a high sugar content. ent. It is best to buy juices that are not from concentrate ntrate or you can also dilute entrate with water. Better juices made from concentrate

yet, make your own fresh squeezed juice at home. Chocolate Milk: Chocolate milk is often marketed to children because of its high calcium and vitamin content, but many bottled chocolate milk drinks are full of sugar, artificial flavors and chemical preservatives. Read the labels carefully - you can find some store bought organic chocolate milks that don’t have much more than milk and cocoa, but they will most likely have some added sugar. A better option would be to make your own chocolate milk at home with organic milk, cocoa powder and a bit of honey for sweetness. You can mix it up in the blender or with a spoon. It is important to read the ingredients and nutrition information of any food or drink you plan to give to your family. So much of our health is determined by what we choose to put into our bodies and teaching our kids to make the right choices might just help them score that winning goal.

NUTRITION

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

FRUIT JUICES When reading labels on fruit juices, stay away from juices with sugar listed as the first ingredient.

Southern Sou So S ou o uth th the he e errn rn In Indiana IInd nd n diana Fitness Source / September 2013 / 17

Circuit Workout for the whole family 18 / Southern Indiana Fitness Source / September 2013

// article: Julie Callaway // photos: Bill Hanson // models: Danielle and Seth Cook

The Floyd County Physical Activity Coalition is asking for everyone to strive to, “Give Me 10.” Just 10-minutes of physical activity every day. If you do more than that then you are already doing great but for those of you who need a little help, don’t you think you could find just 10 minutes? That doesn’t sound too daunting does it? The following is one idea for a 10 minute circuit workout for an individual or the whole family. A circuit workout may be used with any type of exercise you can think up and it can either be done with a certain number of repetitions of that exercise, or it can be a timed station. Using the timed station prevents failure, you do it at your own pace for a certain amount of time and that time can vary. Be creative and think of your own workout or put exercise ideas in a bowl and randomly pick them out to create a workout. If you have more time, then do it multiple times or you can even do it multiple times throughout the day. For this particular workout, each exercise station will be one minute in length so make sure you have a timer or clock close by.

EXERCISE 1- Jump in place; make sure your knees stay in line with your toes when you land, don’t let the knees angle in toward each other. Land soft, which means you land with your knees slightly bent, not straight legged. Jump as high or as low as you would like. (Not Pictured)

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EXERCISE 2 – Push-ups; there are many variations to these but the most important thing is to lead with your chest, keep your tummy tight, bend the elbows so they get to 90 degrees and do not let your nose get to the floor first. Options are on the toes, on the knees, upper body on an incline or lower body on an incline. EXERCISE 3 – Squats; all you have to do is pretend you are sitting down and getting up from a chair. Push your bottom to the back, keeps your knees in line with your toes; don’t let the knees go in front of the toes. (Not Pictured) EXERCISE 4 – Jumping Jacks; Legs and arms go out to the side and then they come back in toward the body. If these are too difficult you can just do a heel tap with one leg then the other while moving the arms. (Not Pictured)

3 EXERCISE 5 – Inchworms; hinge at the hips putting your hands on the floor. Walk your hands out then walk your feet towards your hands and continue across the floor.

Southern Indiana Fitness Source / September 2013 / 19

walk Cr ab EXERCISE 6 – Lunges; these may be done by either stepping forward or backward. Step with one leg, allow the back knee to lower towards the floor then bring it back to starting position. Alternate legs. EXERCISE 7 – Run in place; the higher the knees and the more you pump your arms, the better. Another option is marching in place. (Not Pictured)

EXERCISE 8 – Crab Walk; sit down on the floor with your hands on the floor behind you and your feet flat on the floor in front of you. Using the strength of the arms and legs, pick your bottom up off the floor and walk around on your hands and feet like a crab.

20 / Southern Indiana Fitness Source / September 2013

EXERCISE 9 – Windmill crunch; while standing, place your ow while wh hile hands behind your head. Lift opposite knee to opposite elbow e, twisting at the waist, then switch. The higher you reach the knee knee, the better. EXERCISE 10 - Crunches; lay down with knees bent and feet e et on the floor. Cross your hands across the chest and lift the head and a shoulders off the floor. There is no need to sit all the way up. You u want the bottom of the ribs to crunch towards the tops of the hips. ip ps. (Not Pictured)

[High Intensity Interval Training] Perform the exercises as hard and as fast as you can while maintaining good form. Rest 10 seconds between each exercise and 1 minute between sets. Repeat R epeat 4 times. times. Dumbbells D umbbells are are optional optional al for arm a work w

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slightly bent to help absorb impact. The bar should remain within an inch or so of the torso throughout the lift (avoid swinging the bar out away from the body). After catching on the shoulder shelf, stand fully, then return the bar to the ground in the same path. Warning: This is a fast lift and should be taught with proper instruction.

1 minute rest

KITCHEN MAKEOVER THE FIRST 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.

Eating healthy is 10 percent knowledge and 90 percent behavior. This is one of the first things we try to get our athletes to understand. Everyone has a general idea about what is healthy, and what isn’t; however, it’s the ability to make the right choices meal-after-meal that is more often the issue. So first off we want you to understand that eating healthy is not harder, it’s just different. I grew up on honey buns and pizza rolls, so when I first made my transition into the world of healthy eating it seemed like a daunting task. But after taking the plunge and following many of the steps below I’ve been able to maintain a healthy diet for the last several years that I can sustain for the rest of my life. The kitchen makeover is also one of the first thing we teach our athletes when it comes to nutrition, and has helped hundreds of them start their path to lifelong health.

Step 1:

THROW OUT ALL JUNK FOOD It’s tough, and I know, because I’ve done it... More than once, but the fact of the matter is that this is the biggest and most crucial step. If you have junk food in your house you will eat it. If you get rid of it you can’t eat it. In case you’re wondering, junk food includes: almost all processed foods, chips, crackers, pretzels, cookies, cakes, muffins, candy, sugary snacks, sugary drinks (including most fruit juices), anything with high fructose corn syrup or hyrdogenated oils, and the list goes one. Behavioral Tip: Invite a friend over to help. It makes it more fun, gives you accountability, and your friend is less attached to the monetary value of the food.

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HEALTH

Step 2:

RESTOCK WITH HEALTHY FOODS Plan to do this the same day your throw out your junk food. Odds are, your fridge and pantry will look pretty sparse at this point so you need to get quality foods back on the shelves or you’ll end up making a trip to a fast food restaurant for your dinner. When restocking healthy foods shop the perimeter of the grocery store and go for vegetables, meat, eggs, fruit, nuts/seed, healthy fats and oils (e.g. olive oil, coconut oil, avocado, etc), and simple beverages like water, coffee, and tea (unsweetened).

Step 3:

INVEST IN THE PROPER TOOLS, APPLIANCES AND STORAGE If cooking or preparing food is hard, you won’t do it. Make this process fast and easy by investing in these tools (if you don’t already have them): A good blender (we’re a big fan of Vitamix) for making smoothies, soups, etc, the biggest cutting board you can find, a quality chef’s knife, non-stick pots and pans, a crockpot, a quality juicer (a great way to get more veggies and fruit in your diet), a steamer pot, a handful of large tupperware containers, and several medium tupperware containers (these make storing your prepared food for the week much easier).

Step 4.

HAVE PLENTY OF SPICES ON HAND This last one is often overlooked, but one of the easiest ways to add variety to your meals and making cooking easy is to have plenty spices on hand. We’re a big fan of salt, pepper, garlic, cumin, red pepper, and paprika (these will cover the bulk of most recipes, and are good for improvising). Also, we suggest buying several multi-purpose or all-in-one seasonings (e.g. steak seasoning, chicken seasoning, seafood seasoning). Behavioral Tip: Don’t worry so much with precise recipes. Buy an all-in-one seasoning for each type of meat you like to make grilling, stir fry, baking, and crockpot cooking much quicker and easier. We cover several more kitchen makeover tips when we teach nutrition to our athletes, but these four will get you started in the right direction. Also, look for the next steps to healthy eating when we cover “Grocery Shopping” in next month’s issue.

// Restock Behavioral Tip

Prep your food before you put it away. You’re already committing an hour or so to go to the grocery, spend one more hour grilling meat, making roast, chili, or stew, and cutting up veggies for use throughout the week.

Southern Indiana Fitness Source / September 2013 / 23

SENIOR CORNER

DO YOU KNOW WHAT YOUR CHILD IS DOING? I recently heard about a teenager dying from cardiac arrhythmia. The lawsuit that has now been filed, by the teen’s family, alleges that the teen would not have died had he not drank two cans of Monster’s energy drink every day for the three years before his death. The family believe the company failed to warn about the dangers of drinking this highly caffeinated energy drink. I am truly sorry for the family’s loss but if your child is repeatedly or habitually using a product, shouldn’t the parent do a little research on why they are using it or what the product contains? Why does any teen need to be drinking two energy drinks a day? Are they not getting enough sleep? Are they not fueling the body with the proper foods? I just don’t understand how anyone can think that is a good choice and what parent would let it go on for three years? I would also caution parents about supplements. Is your child being pressured by friends, family or

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.

coaches to take supplements to be bigger, faster or stronger? I see kids mixing up those powders all the time. Do you think they know that those supplements are not regulated by the FDA? Do they know that all supplements are assumed safe until an illness or a death has allegedly been caused by taking these supplements? Then, and only then, will the government actually step in and test it for safety. Do they know that any Tom, Dick, or Harry can throw whatever they want into a can, put a label on it and sell it as a supplement? Educate yourself and your child. Please don’t be one of those parents that sue the company after your child becomes ill or dies from using a product. Ask the question, “Why are they using this?” Is it necessary, or is there something else that can be used that is safer? Maybe they just need more sleep, help with time management or a better nutrition program. Be involved in your child’s life and continued on page 31

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24 / Southern Indiana Fitness Source / September 2013

FIT PARENTING

MOTIVATE THE UNMOTIVATED The majority of the time I spend teaching usually consists of a classroom filled with excited and motivated kids that can’t wait to start the day’s fitness class. My biggest challenge is when I come across a child that has no motivation to get out of his chair to exercise. The excuses are usually, ‘Coach Natalie, I’m too tired to exercise today,’ or ‘I just want to play video games right now.’ As a children’s fitness instructor, comments like this get under my skin since they normally stem from a lack of motivation to exercise. Why do these kids lack motivation to move? Aren’t kids supposed to be full of energy? I believe there are certain factors that come into play. If we can identify them, maybe we can find out how to be the motivational influence they need to get up and move. Here are a few factors that could be the cause:

NUTRITION Every time I hear the words, ‘I’m too tired,” my first thought is if a child is getting all of the necessary vitamins and minerals they need in their diet versus not enough sleep. In my experience, a tired child will never be motivated to exercise. Please make sure your kids are getting their essentials.

Vitamin literally means “vital for life” and we need to keep this in mind for our kids and for ourselves.

LACK OF CONFIDENCE Recently I’ve come across a few children who are embarrassed to exercise in a group. Maybe they haven’t been exposed to sports yet, have not practiced skills such as catching a ball or dribbling a basketball. Seeing other children mastering motor skills with ease when they cannot can cause them to feel self conscious. If this is the case for your child, make sure to always encourage them. The more opportunities you give them to practice these skills in an encouraging environment, the more confidence they will have around their classmates.

SWEAT FEELS “DIRTY” I have found that many kids who are unmotivated to exercise simply do not like to be dirty or sweaty. These are usually the kids I have the hardest time motivating. If you find this to be the reason your child does not want to exercise, let them know why sweating, healthy for our bodies. Keep in mind that kids are unaware that a sedentary lifestyle can be dangerous to their health.

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 / September 2013 / 25

OBESE KIDS CAN BECOME

UNHEALTHY ADULTS // CHRIS MORRIS chris.morris@newsandtribune.com

child comes home from school, grabs a snack, and turns on television. He gets up to eat supper, and returns to the couch or chair, turns on the computer or video game. He gets up to go to bed and will repeat the same routine over and over, five, sometimes seven days a week. It’s a lifestyle that is all too common in today’s society. What about busy parents who may work long days or two jobs and have to drop kids off at different school-related activities throughout the week? They don’t have time to cook, but they do have a few minutes to pick up some fast food between activities. Both scenarios have become the norm rather than the exception in 2013, and have led to the rise in childhood obesity which has

become a national epidemic. “Our fast-paced lives have created some of this,” said Nancy Anderson, marketing coordinator for the Floyd Memorial Hospital and Health Services Weight Management Center. “This generation doesn’t get as much physical activity as past generations. It used to be kids in the neighborhood were always out playing. We have to get back to kids getting physical activity.” Obese and non-active children lead to sick

26 / Southern Indiana Fitness Source / September 2013

adults. Eating habits learned at a young age are hard to break, especially when it comes to food choices and portions, Anderson said. “We have to create better habits and lifestyles,” Anderson said. “Obesity in young people is increasing and we need to address it.” Dr. David McCay, a New Albany pediatrician, said childhood obesity in the last 10 years has increased. He said he is seeing “more and more obese kids at a younger age” than in the past. He said the first step to treating obesity in children is to talk to the parents about the problem. “You have to get it on the table, be direct, but you have to be careful with the way you say it,” he said. He said kids are drinking way too many sugary drinks and eating more processed or fast foods these days instead of fruits and vegetables. He said it can be difficult for some families to eat healthy due to costs. McCay also said children who continue to eat the wrong foods can develop diabetes, heart issues and joint pain. He said it’s important to let kids play at least one hour a

LESS SUGAR AND TELEVISION, MORE ACTIVITY NEEDED day and to educate them on proper nutrition at a young age. He said children should have a physical each year which helps doctors stay on top of any physical changes. “I’m not seeing a lot of children with Type 2 diabetes, but I am seeing them with pre-diabetes symptoms,” McCay said. He said there is a simple rule for children to follow to ensure better health — it’s called the 5-2-1-0 rule: Children should eat five or more servings of fruits or vegetables a day, spend two hours or less watching television or on a computer, spend at least one hour or more of physical activity and drink zero sugary drinks. Dr. Lauren Herrmann said it’s never too late to reverse course. She said if children continue to remain non-active and live on a diet of processed foods and sugary drinks, they can expect higher odds of diabetes and heart disease at a much younger age. She said the wrong foods will increase insulin levels in the body which can lead to being insulin-resistant. She said there is a fine line when controlling a child’s weight during the growing years. “I may not tell them to lose weight. It’s not so much restrictions as it is better choices,” said Herrmann, who practices family medicine in New Albany. “Instead of drinking five cups of juice a day, which may be 500 calories, cut it down to one or two cups. Society thinks of a diet as food restrictions. Maybe it’s about better choices.” She said one thing is for certain, increase dcalories along with a sedentary lifestyle will likely lead to health problems. “One-third of kids are overweight and one-third are obese. It is an epidemic. There are very few obese, healthy people out there,” Herrmann said. She said obese kids are more susceptible to bone fractures, sleep apnea and gall stones, along with the pre-diabetes and heart disease symptoms.

Not to mention the psychological issues that come from being teased by peers. Busy lifestyles play a factor in a family’s health and as a mother of a 3-year-old, Herrmann knows it’s not easy to always get a child to eat right. “Convenient food is rarely healthy food,” she said. “Many of these sugary drinks have no nutritional value. As parents we have to do the best we can. As kids get older it’s easier to reason with them.” Anderson said through the Weight Management Center and with the community’s help, people are being educated on the dangers that are associated with obesity. She said events like a 5k fun run/walk on Sept. 28 on the New Albany Greenway helps promote family activity. “I feel like the community effort is there but it’s going to take a while. We have to change our mindset,” she said. “People may not have access to healthy food, but being active doesn’t mean you have to go join a gym. You can go out, run or jump rope, or take a walk. We have a lot more to do but I think a lot is being done. We just have to get the message out there.”

DR. LAUREN HERRMANN

DR. DAVID MCCAY

Convenient food is “rarely healthy food. Many of these sugary drinks have no nutritional value. As parents we have to do the best we can. As kids get older it’s easier to reason with them.

”

— DR. LAUREN HERRMANN

NANCY ANDERSON

FEATURE

Local experts tackle

CHILDHOOD OBESITY // BY GARY POPP gary.popp@newsandtribune.com In recent decades, children across the country have grown increasingly fat. And, like an elephant in the room, it’s a phenomenon that many parents to ignore. According to the Centers for Disease Control and Prevention, childhood obesity has more than doubled in children and tripled in adolescents in the past 30 years. The organization says more than one in three children in the United States are overweight or obese. Local fitness experts agree, it is the parents who should take to the first step to get their children on a path to better health. Alissa Moore, owner of Personal Best Fitness, which has locations on Missouri Ave-

nue in Jeffersonville and Paoli Pike in Floyds Knobs, offers youth fitness programs that are open to children as young as 4 years old. “It is a touchy subject for parents, especially,” Moore said of childhood obesity. “But, it is so prevalent.” She said it can be difficult for people in her industry to even advertise youth fitness programs, as many parents can be offended at the idea their child may have a weight problem and the chance of developing serious life-long health problems. “It is still not real widely accepted,” she said of exercise programs geared specifically to children. Moore said the trend of childhood obesity has resulted in shifts of generational lifestyles among young people. “Today’s kids are not the kids from my

28 / Southern Indiana Fitness Source / September 2013

generation. They don’t ride bikes. They don’t do the normal, active stuff that kids did a couple of generations ago,” she said. Moore said one way to reverse the unhealthy trend is for parents to enter their children into organized fitness programs, but said it is crucial the program is something the child enjoys. “It can still be fun even though it has to be structured,” Moore said, adding that group exercise, where the child is with other young people is going to provide better results. “The kid isn’t going to have the save attention span,” she said. “Where you would have 10 things [workouts] for an adult to do, you have to have 50 for the child.” She said there is also a flip side to the child-adult comparison. “The upside is kids get so excited about

so little of an accomplishment,” Moore said. “Such little things are such a big deal to them.” She also said it can be helpful for parents to bring in the assistance of a professional to encourage a stubborn child to become more physically active. “Coming from a doctor, for them to say, ‘Your child is obese,’ there is not a better word. I know that is a quote-unquote bad word, but there is no other word. These kids are unhealthy and staring adult diseases as a childhood age.” She said a blunt diagnosis from a pediatrician can serve as a “wake up call for parents,” who may be in denial of their child’s dire health. “It is a lot easier [for a parent] to just ignore it and say, ‘It’s just a phase. My child will grow out of it. It is not going to affect them long term,” Moore said. When working with children, Moore will also incorporate outdoors activities, like a game of tag, which gets the kids working out, without them evening knowing they are improving their health. She also encourages parents to sit in on their child’s classes so they can learn how to continue the exercise routine at home, adding she knows every family can’t afford to have their child in structured program for an

extended time. “I think the biggest thing they can do is lead by example,” Moore said. “Even if it is something as simple as getting up from the dinner table and going outside and talking a walk.” While Moore instructs children and adults at her facilities, Jason Connell works exclusively with young people. Connell is a physical education and health teacher at Charlestown Middle School, and works daily with kids And, like Moore, he tries to makes his calorie-burning classes more play than work. “That is the main thing, to make it fun,” Connell said of his physical education classes. “Not every student is going to enjoy physical activity, so you try to make it as fun as you can.” He teaches students of different levels of physical fitness, and said he tries to “individualize” the workouts, which isn’t an easy task. When teaching health in the classroom, Connell said it can be difficult to get to get the young people to understand how poor eating habits and an inactive lifestyle can affect their long-term health. “You can’t just talk to kids about heart attacks and things like that because they don’t get that yet,” he said. “They think they are

invincible.” Jeffersonville YMCA Wellness Director Jennifer Harris said when parents want to help their children become more fit, the key is to take baby steps. “Start out with finding ways to replace inactivity with activity whenever possible,” Harris said. “If they are used to playing video games or TV or something that they find fun, you say, ‘OK, we are going to go exercise, now,’ but make it enjoyable for them.” Like Moore and Connell’s suggestions, Harris said the transition to a more active lifestyle has to be something the child has fun doing. “Try to find things the kid might enjoy,” she said. “And, doing it as a family is huge and is really key because having everybody’s encouragement and support and spending time together as a family is one of the things that makes it more fun for them.” Harris said for children to improve their overall health, an increase in activity levels should be paired with changes in eating habits, too. “Just exercising and not doing anything with nutrition, it is going to take longer to see results,” Harris said, adding that parents and children should know from the onset of a new routine, it takes about six to eight weeks to see a change in waistlines.

TOM MAY may@discovereastside.com

Clark County shines with good health ...

The outreach staff of the Family Health Center in Jeffersonville participated in the second annual Community Health Fair at Eastside Christian Church this summer. Several social and health agencies provided health and dental screenings, back- to-school supplies, etc. It was a great event, according to Lori Harris, RN, and CEO of the Family Health Center. More than 700 people came through the event, which may be moved to a bigger venue next year because of the turnout. Lori applauded the YMCA for allowing the church to use its bus to help pick up people from the shelter and low income neighborhoods. For information about hosting an event like this, contact Lori at (812) 283-2371. The City of Jeffersonville hosted a free Complete Streets Workshop recently, presented by the Indiana Complete Streets Coalition and the Indiana State Department of Health. The workshop helped participants build a better understanding of Complete Streets, Complete Streets policies, and best practices for design and implementation. Information also was shared about Jeffersonville's new Bicycle and Pedestrian Comprehensive Plan and a mobile Walk Audit to the Big Four Bridge to identify challenges and opportunities in the local streetscape.

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.

WWJE WHAT WOULD JESUS EAT

I am a lover of books. It is not unusual for me to wander into a bookstore and browse the shelves for a couple of hours. We used to have a locally owned bookstore nearby that provided music and coffee on the weekends. The bookstore often served as a date night destination. Now that technology has driven us online, I now find myself browsing bookstore websites instead of going into a physical store. Filters allow me to see new books, books about to be published, or a narrowed topic of my choice. Many of the pages include the contents of the book, a summary and occasionally, even a sample chapter. I stumbled across a book by accident that I tucked in the back of my memory for an appropriate column in this magazine. The book is a project by Dr. Don Colbert entitled What Would Jesus Eat? Now I must confess, a part of me was hoping that an elderly archaeologist had been rummaging through ruins near Tel Aviv and discovered that Jesus actually enjoyed chips and queso and an occasional bowl of chili. The book instead blends today’s typical Mediterranean diet with the dietary boundaries found in the Old Testament. So what would Jesus eat? He would have a foundational diet heavy on fruits and vegetables. Grapes and berries were plentiful in Galilee during Jesus’ day. Raspberries, blackberries and strawberries would provide a natural source of vitamins and sugars. Traditional vegetables of broccoli, peppers, cauliflower, olives, lettuces and beans stock our bodies with healthy antioxidants. Red meats were carefully pre-

pared and eaten sparingly. Fish was eaten often – perhaps two or three times a week. Poultry would find its way to the table weekly. Grains, nuts and herbs and spices rounded out the flavor-filled menu. It might be just as important to ask about some of the things that Jesus wouldn’t have eaten. Pork was completely eliminated from this diet, as was shellfish, catfish and insects. As an observant Jew, Jesus would not have eaten meat and dairy products in the same meal, nor even allowed them to be prepared in the kitchen at the same time. Traditions vary, but most Jews would have at least a three-hour waiting period to allow the prior food to digest. Are there benefits to eating as Jesus ate? Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis by the Mayo Clinic of more than a million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson's and Alzheimer's diseases. But if Jesus were writing the cookbook today, he would close with a chapter that said we should not live by bread alone. He would insist that our bodies, souls and spirits are so intricately designed and intertwined that to neglect our spiritual side actually damages our physical side as well. He would encourage us that he is the true bread of life – whole grain I’m sure – and that feasting daily on his words is God’s calorie-free answer to a healthy, balanced life.

30 / Southern Indiana Fitness Source / September 2013

MOTIVATE continued from page 25

It’s important now more than ever to make them aware of the consequences the lack of exercise can cause. Encourage your child to start with just 10 minutes of activity per day. The Floyd County Physical Activity Coalition has recently started a campaign to get families and businesses to exercise for at least 10 minutes every day. So join your child and help them get motivated to move.

DO YOU KNOW continued from page 24

decision making. A good place to start is to make sure you are making healthy choices. Below is a list of a few things that can be bad for you and your child if used excessively: • Energy drinks/pills • Supplements • Protein powders/shakes/bars • Caffeinated drinks (coffee, sodas, tea) • High fat foods • High sugar foods and drinks • Cigarettes and other tobacco products • Video games

CREATING HEROS AT HOME continued from page 11

REWARD THE HERO - A hero returns home to a hero’s welcome. Celebrate the accomplishment and the potential that remains. Let the young hero know that he is so much more than the story he has been telling himself. To cultivate a hero at home I recommend taking your children hiking, camping, horseback riding, canoeing, white water rafting, rock climbing, fishing, bike riding, zip lining, paintball, etc. Do something that is both physically and mentally inspiring. The benefits of these adventures together will endure long past the event itself. The inner strength your child develops will proliferate and spill over into all aspects of life, health included.

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Jeffersonville Jazzercise Center 1710 East Tenth St. Jeffersonville, IN (812) 282-1060 Southern Indiana Fitness Source / September 2013 / 31

JOINT CHIEFS. The Knee & Hip Pain Experts. A fear of joint surgery can cause you to live with increased knee or hip pain — and to miss out on a lot of life! So the specialists at Orthopedic Surgeons of Southern Indiana worked with Clark Memorial Hospital to develop Fast Track Joint Replacement. It combines a less invasive approach to surgery with expert pain management and follow-up care for lower risk, less discomfort and a faster recovery. It’s one reason Clark’s knee and hip program has been named by Anthem as a Blue DistinctionCenter +. Want to learn more? Go to clarkmemorial.org/myjointpain to register for a free informational seminar, watch a video, meet our doctors and more. Why continue to live with knee or hip pain? Trust the “joint chiefs” at Clark.

Jeffersonville (812) 282-8494 New Albany (812) 944-4720 clarkmemorial.org