FOR A MORE ABUNDANT LIFE.
JULY 2013
SOUTHERN INDIANA
OPEN WATER
RIVER SWIMMING PAGE 16
PAGE 26
Summer workout MUST-HAVES
PAGE 6
SUMMERTIME FOOD SAFETY
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
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 Josh Adwell is an endurance athlete who enjoys creating portraits of other athletes when he’s not outside running.
JOSH
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 / June 2013
EDITOR SHEA
Summer’s here: Work on relaxing My boss, Publisher Bill Hanson, is sitting on the beach as I type this. At least he better be. He’s off on a summer vacation — a true one, in that summer began June 21, when he was enjoying the fun and sun. And that’s what fills a good portion of this month’s Southern Indiana Fitness Source — getting out and enjoying the nice weather in a safe and healthy manner. Our cover story this issue is about open swimming and how athletes who compete in events like triathlons train for swimming in the Ohio River. We also highlight the importance of protecting yourself from the sun’s harmful rays; take a look at food safety for those summer picnics and cookouts; and teach you how to eat healthy on vacation. As for me, I’m sitting in my windowless office writing this column ... wishing I was outside. I’ve never been one for the gym or indoor workouts — unless it involved playing basketball at open gyms during high school and college. I’d much rather be getting my exercise taking a long walk or shagging fly balls on the baseball or softball field during this time of year. Some of my best summer memories of growing up in Mitchell, Ind., are of gathering together with the other boys in my neighborhood and playing pick-up baseball games every day we were out on summer break. And then, of course, there’s the public pool. We had two in my hometown — the city pool and the larger pool at Spring Mill State Park, which was my watering hole of choice, thanks to proximity and the variety of girls which would come through on vacation for my friends and I to look at, but never talk to. I ended up later working at that park — as a cave tour guide, in what has to be one of the world’s greatest summer jobs. Guides made pretty good money and we got to spend most of our day in the 52-degree cave during the hot, humid days. It was a great life before real life set in. Yes, the real world reminds us daily how stressful it can be. There are bills to pay and hardships to deal with. For all of us. All the time. That’s why it’s very important to use this beautiful time of the year to relax and take a break as often as possible. Get outside and take a walk; relax on your porch with some lemonade or an adult beverage of choice and a good book. And if you have the means, get out of town for a few days, slow down and recharge. That’s what I’ll be doing in a couple of months on a West Coast trip with my girlfriend. Wine country will be involved, and in my mind, that’s about as relaxing as it gets. In the meantime, let’s all try to get plenty of rest, fit in some exercise and eat healthy. That way we’ll feel even better when it comes time to take it easy. — Shea Van Hoy is editor of the News and Tribune and is filling in for this month’s lead-in column for Southern Indiana Fitness Source. Reach him at shea.vanhoy@newsandtribune.com
contents
DOUBLE EXPOSURE 28
DANGERS OF SUN EXPOSURE by AMANDA BEAM
On her 35th birthday, Tobi Sample received a unique kind of present. Instead of celebrating her birthday by blowing out candles, Tobi underwent surgery to remove a deadly disease. Back home in Indiana five years later, she remains cancer-free.
features
12
BEANS: FIBER-RICH SUPERFOOD by MATT KOESTERS Don’t let the “magical,”“musical” reputation of beans stop you from digging in. The health benfiits of this superfood can prevent swings in blood glucose levels and lower total cholesterol levels.
10
VACATIONING: HIT THE ROAD WITH HEALTHY EATING by TARAH CHIEFFI Going on vacation doesn’t mean you have to take a vacation from healthy eating. Whether you are headed out on a cross-country road trip or spending a week at the beach, these tips will help you stay on track and make healthy choice.
ON THE COVER Triathlete Zach Leonardo stands on the bank of the Ohio River in Louisville. // photo by CHRISTOPHER FRYER SOUTHERN INDIANA FITNESS SOURCE PARTNERS
FEATURE
SUMMERTIME FOOD SAFETY Everyone’s Concern // JANET STEFFENS Purdue Extension Educator Floyd County jsteffens@purdue.edu
WÂ
armer weather is here and with it comes picnics and delicious grilled foods. Did you know the heat of summer makes observing basic food safety rules more important than ever? This is because harmful bacteria grow more quickly in hot weather. Statistics from the U.S. Centers for Disease Control and Prevention predict that one in six people in the U.S. will get sick from foodborne illness this year. Continued on next page. 6 / Southern Indiana Fitness Source / June 2013
Statistics from the U.S. Centers for Disease Control and Prevention predict that one in six people in the U.S. will get sick from foodborne illness this year. Symptoms include: diarrhea, vomiting and sometimes a fever; approximately 5,000 of those affected will die. In order to keep your get-together from becoming a food safety disaster, the U.S. Department of Agriculture recommends: • Wash your hands before eating or preparing food. Make sure there is a source of clean water. If not, bring water for preparing and cleaning up or use packaged moist wipes designed for this purpose. • Keep food and surfaces that touch food clean and sanitary. The Centers for Disease Control and Prevention recommend that all firm fruits and vegetables be washed, rinsed and dried before cutting or peeling to keep harmful bacteria from entering the food. Use a separate cutting board for raw meats and produce. • Keep food safe by refrigerating within two hours or within one hour if the temperature is above 90 degrees. • Use two coolers: one for beverages and one for food items. Keep them out of the sun and keep them closed as much as possible. Never use ice from around food or
beverages to cool drinks in glasses. Used ice may become contaminated by cans, bottles or other containers. • When grilling remember to use a clean platter and serving utensils for cooked food. Never reuse the plate and utensils that were used with raw meats unless they are first washed with hot soapy water and rinsed. • Cook meat to a safe internal temperature and use a food thermometer to test the temperatures: — Whole poultry, poultry breasts or ground poultry – 165 degrees — Other ground meats – 160 degrees — Beef, pork, lamb or veal - 145 degrees and allow to rest three minutes before serving. — Fin Fish – 145 degrees • Be sure to thaw meats completely before grilling for even cooking. Use the refrigerator for safe thawing or put the sealed package in cold water. It is safe to thaw meat in the microwave if it will be cooked immediately but never leave meat out on the counter to thaw. • Marinate meat in the refrigerator; never
on the counter. If part of the marinade will be used for a sauce, set it aside in the refrigerator before putting raw meat in it. • If food needs to be taken from one location to another remember to keep it cold to prevent bacteria from growing. Pack food in ice in a cooler and keep it at 40 degrees or below. Use a food thermometer to check the temperatures. Remember to “keep hot foods hot and cold foods cold to keep them safe.” Check the website www.fightbac.org for free food safety information. • The Purdue Extension Office in Floyd County offers a food safety workshop for volunteers who prepare food for community events. The two-hour workshop, “Food Safety for Bazaars, Buffets and Community Suppers” can be provided onsite for community groups for $15 per person with a minimum of 10 participants. The workshop includes food safety reference sheets for participants to keep. Call Janet Steffens, Purdue Extension Educator, at 812-948-5470 for more information.
RECIPE: PINAPLE COLESLAW The following coleslaw recipe makes a tasty salad for a picnic. The unsweetened pineapple adds extra flavor that the whole family will enjoy. 2 c. coleslaw mix 1 c. unsweetened crushed pineapple, drained 1/3 c. shredded carrots 3 medium radishes, shredded ¼ t. celery seed 1/3 cup low-fat mayonnaise Mix first five ingredients in a large bowl. Add mayonnaise and toss to coat. Cover and refrigerate or keep in a cooler at 40 degrees until serving.
// GARY POPP // photos by CHRISTOPHER FRYER In this month’s Enjoy/Avoid feature, we continue to recommend dietary alternatives to help you lose weight, feel better, live longer and have a more active lifestyle. Although this month’s edition did not set out to offer raw-food options, the dishes below require no to little preparation using whole foods. And, by including more unprocessed fruits and vegetables in your diet, we think you will discover you’re getting optimal nutrition and energy from your food.
THE SUMMERTIME SALAD CUCUMBER TOMATO SALAD 63 30 3% 0%
vs calories calories from fat saturated fat cholesterol
POTATO SALAD 357 184 18% 57%
• If you’re looking for a picnic favorite that isn't going to pack on the pounds, you can leave behind the mayonnaise-based salads and choose instead a light vegetable mix. Mayonnaise-based salads are high in fat and often in low in nutrition, so if you are interested in shedding a few pounds or getting quality nutrients from your food, or both, this cucumber-tomato salad recipe is a great start. • Mix two cups halved cherry tomatoes, two cups sliced cucumber and a quarter cup diced red onion. Pour one tablespoon olive oil over the medley, then add Italian seasoning and liberal amounts of black pepper and salt. Allowing the salad to sit in a refrigerator for at least one hour will allow the flavors to blend and the vegetables to slightly tenderize. • Serve chilled and enjoy.
BREAK YOUR FAST BANANA-KALE SMOOTHIE 349 13 0% 3% 1%
vs calories calories from fat cholesterol saturated fat sodium
BACON, EGG & CHEESE 630 290 92% 56% 62% *BAGEL AT MCDONALDS
• When you're crunched for time in the morning, do find yourself seeking out a drive-thru window for a fast and easy breakfast? • A few frozen bananas and fresh kale blended with a bit of water will give you a satisfying, satiating and much more healthier option than the typical drive-thru fare. • Three bananas and one cup chopped kale provides a serious dose of antioxidants, fiber, vitamins and minerals and doesn't leave you in a fast-food comma as you start your workday.
DESSERT
MEDJOOL DATES 198 0 0% 0% 18% *THREE FRESH
vs calories calories from fat cholesterol saturated fat fiber
• Staggered we're so bold to suggest eating raw fruit to replace FUDGE cravings of warm, gooey chocolate? BROWNIES• Well, then, meet the date. 180 • Look for fresh dates, which can be found in the produce section 90 of most grocery stores. Dates sold in air-tight packaging next to dried fruits in grocery stores' aisles are more suited for baking 7% than a dessert alternative. 10% • Dates require no preparation, other than easily removing its seed 0% from inside its plump, soft flesh. *DUNCAN HINES CHEWY • While brownies are high in fat, sugar and empty calories, dates are a fat-free food and pack a serious nutritional punch.
FEATURE
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
Vacations: Hit the road with healthy eating Ahhh summer! It’s time to hit the road with friends and family and enjoy some fun in the sun. But going on vacation doesn’t mean you have to take a vacation from healthy eating. Whether you are headed out on a cross-country road trip or spending a week at the beach, these tips will help you stay on track and make healthy choices even away from home . . . while leaving room for a few indulgences.
veggie sticks and hummus and sliced deli meats. • Bring along a separate bag with foods that don’t need to be chilled such as nuts, snack bars and dried fruit. • Be sure to throw in some napkins or paper towels and baggies for keeping leftovers fresh.
IN THE CAR
Breakfast buffets and dessert trays at the hotel restaurant may be tempting, but even in a hotel there are plenty of things you can do to stay in control of your food choices: • When researching hotels, take into consideration the distance to the nearest grocery store. It is much easier to choose healthy foods when they are right around the corner. • Choose a hotel room with a full kitchen if possible. This will allow you to prepare many of the same meals you are accustomed to eating at home. • If your hotel doesn’t have a full kitchen, try to find one that at least has a microwave and mini fridge. You can still store fruits, veggies and deli meats for meals and
Spending long days in the car is no reason to succumb to the convenience of the nearest fast-food drive-thru or the candy aisle at the gas station. Instead, try packing your own convenience foods using the following guidelines: • If you don’t already own a large cooler . . . get one. • Freeze water bottles to use as ice packs in your cooler. They will keep your food cold and as they melt you will have plenty of icy cold water to keep you hydrated. • Pack foods in your cooler that are easy to eat on the go, such as apple and orange slices, grapes, bananas, cheese, yogurt, 10 / Southern Indiana Fitness Source / June 2013
AT THE HOTEL
snacks.
OUT TO EAT One of the best things about traveling can be trying out new and exciting restaurants, but that doesn’t mean you have to derail your healthy habits. With a little planning, you can enjoy some delicious and nutritious restaurant meals: • Before you leave, do a little research on restaurants in the area you will be visiting. Most restaurants’ menus are available online so you can check them out and figure out the healthiest options before you sit down at the table. • If nothing on the menu fits your specific meal plan then it is time to get creative. If you are avoiding grains, for example, order a burger or chicken sandwich without the bun. You can usually request that they serve it over greens instead and then you have a healthy, protein-packed salad. By doing a little bit of planning before you pack your bags, you’ll be able to enjoy your time away from home while also enjoying the healthy foods you love.
Blending vs. Juicing Both Benefit the Body For every healthy thing a person can do there are “sides” it seems. I have heard arguments between friends about how running is dangerous and weight lifting is the only way to go and then the complete opposite, people who think no meat at all is the healthiest and those who think it’s fine in moderation, and most recently juicing vs. blending. I have had a few people ask me my opinion about which I thought was better to do, but my answer is simple: both. Although juicing and blending (aka, smoothies) may seem similar since they are solids being turned into a liquid, they are actually very different in the benefits they offer your body. When you juice, you remove the fiber from your drink. This is beneficial because it lightens the load on your digestive tract. It allows the
nutrients to pass directly into your bloodstream, which means that within a matter of minutes your bodies are receiving the fuel from your juice to feed your cells. When your bodies are spending less energy on digesting your food, it can focus more on repairing itself. You will also consume far more veggies by drinking a juice than a smoothie. To make an 8-ounce (or larger) green juice you will need several bunches of kale and other veggies, but in a smoothie it would be way too much to drink without feeling full right away. Fiber the very same reason, it’s beneficial to blend. The average American adult consumes less than half of the recommended amount of fiber. Smoothies are an excellent way to up your
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. She and her husband, Macy, have a household full of furry children — Aften (the chihuahua), Zelah & Salem (the cats) and Gir (the squirrel).
continued on page 15
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Beans: Fiber-rich Super Food // BY MATT KOESTERS matt.koesters@newsandtribune.com OK, think fast! What’s the first thing that comes to your mind when you think of beans? Now if you’re immature, you may have thought of some infantile tunes you sang on the playground as a kid. And there may just be something to that. But a little gas is a good trade-off for the nutritional benefits of this super food. “Beans are very high in fiber, rich in nutrition,” says Nancy Hudson, the new extension educator for consumer family sciences at the Clark County Purdue University Extension Office. “They’re low in calories, and it makes them a perfect food to help keep weight off.” Of course, beans are only as nutritious as the method you use to prepare them. Beans are versatile, and can be prepared a number of ways. If you’re mixing in a ton of oil or animal fat and frying them, you might as well eat them out of a cardboard box. Hudson recommends preparing beans as part of a stir fry. “You can use just a small amount of oil, such as olive oil, to cook them in,” Hudson says. “It keeps the color very
fresh and very green. It also gives them a wonderfull taste — it doesn’t cook the nutrition out of them.” There are literally dozens of different types of beans that are commonly sold, and that’s out of about 40,000 bean varieties estimated to exist, according to a June 2006 issue of Agricultural Research magazine. Which are best? “Just about any beans will work,” says Janet Steffens, Floyd County’s health and human sciences extension educator. “Some of the best beans are actually garbanzo beans. Sometimes called chickpeas, these are good because you can make hummus out of them, make a spread. You can also put them over salads or include them in soups. They’re very tasty and easy to prepare.” Some other suggestions for serving
beans include as part of a salad, pureed and used to thicken soups and dips, or marinated in Italian dressing with other vegetables to serve cold on top of pasta. The health benefits of beans aren’t limited to their high protein content and their low caloric impact. Because they’re high in soluble fiber, beans can prevent swings in blood glucose levels and lower total cholesterol levels, which are linked to heart disease and diabetes. Of course, it’s the fiber that’s also responsible for the “magical,” “musical” reputation of beans. But don’t let that stop you from digging in. “Sometimes those beans do ... different things to you,” Hudson says. “I don’t know how else to put it. They can make your life very interesting.”
GROW YOUR OWN Beans are already inexpensive, but you can drive the price even lower — and get some exercise at the same time — by cultivating beans in your own garden. Beans come in two basic varieties: Bush beans, which, as the name implies, grow in bushes; and pole beans, which require something to attach to as they grow vertically. “It really depends on what you’re looking for,” says Floyd County Purdue 12 / Southern Indiana Fitness Source / June 2013
Extension Educator Gina Anderson. “Bush beans are usually easier for people because they don’t require putting up extra growing apparatuses. With pole beans, you need to put up something for them to grow and attach to.” If you decide to grow beans, take a moment and assess what kind of attention you’ll be able to dedicate, along with the real estate they’re go-
ing to take up. Treating a bean bush as a potted plant is perfectly fine, but it’ll need direct light and plenty of water, Anderson says. “I view gardening as not only are you growing your healthy veggies and stuff to make better choices, but you’re also getting your exercise in and you’re working your body, as well,” she says.
FACT OR
Fiction SUMMERTIME SUPERSTITIONS // BY MATT KOESTERS matt.koesters@newsandtribune.com Summer — the time of year where we (hopefully) spend the majority of our free time enjoying the great outdoors. But summer’s also the time of year when the sun’s at its hottest, the bugs are at their most active and plentiful and the threat of exposure is at its height. It’s almost enough to make you want to stay inside and enjoy the air conditioning. Instead of buying into old wive’s tales about contagious poison ivy and SPF-1,000 sunscreen, take the time to make a realistic effort to protect your health when you’re spending time outside. As long as you’re playing it smart, you’re playing it safe.
QUESTION: WILL EATING GARLIC REGULARLY KEEP BUGS FROM BITING ME?
QUESTION: DO I REALLY HAVE TO WAIT 30 MINUTES AFTER EATING BEFORE GETTING IN THE POOL?
THE SHORT ANSWER: Not likely.
THE SHORT ANSWER: Hop right in!
THE NOT-SO-SHORT ANSWER: There’s no evidence that biting insects like mosquitos are nearly as discerning as we are when it comes to flavor. Instead, they tend to be attracted to people based on pheremones, which a little garlic with your pasta isn’t going to change. If you want to stay welt-free, be sure to use bug sprays, wear long-sleeved clothing and burn citronella candles to repel the pesky bloodsuckers.
THE NOT-SO-SHORT ANSWER: The myth that your mom probably told you is that blood going to your digestive tract after a meal is going to hurt your extremities while you’re trying to stay afloat. But while there might be some minor cramping issues that arise from exercising too soon after eating, you’re not likely to drown, according to DukeHealth.org. It’s a good idea to eat right if you’re planning on doing exercise of any kind, though.
QUESTION:
QUESTION:
DOES FOOD THAT WAS PREPARED ON AN OUTDOOR GRILL CONTAIN CARCINOGENS? THE SHORT ANSWER: Not if prepared correctly. THE NOT-SO-SHORT ANSWER: It’s not a matter of where or how it was prepared. It’s a matter of how burnt the food is. If you’ve got a piece of steak that even your dog would think twice about chewing on, it’s probably best to follow Fido’s lead, because burnt food can contain free radicals and carcinogens. Instead of eating everything that comes off the grill, be a little more discerning about what you decide to put on your plate at the next family cookout.
DO I NEED EIGHT GLASSES OF WATER PER DAY? THE SHORT ANSWER: It depends on how big and how active you are. THE NOT-SO-SHORT ANSWER: The key here is to keep yourself hydrated, especially in the summer heat where heatstroke and dehydration are greater risks. But the amount of fluids (not just water) you consume will vary depending on your size, activity level and so on. The Institute of Medicine puts the amount of fluids men should drink at about 13 cups, while women need about nine. The easiest way to check? Look at the color of your urine. The lighter the pee, the better off you’ll be. Southern Indiana Fitness Source / June 2013 / 13
Questioning your health 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.
Do you want to FEEL healthy? Or do you want to BE healthy? What is the difference? I believe it is possible to FEEL healthy, to be free of symptoms that would indicate disease or imbalance, and not actually BE healthy. Our conventional medical system that is directed towards alleviating the symptoms has the potential to help an individual to feel more healthy without actually helping the individual become healthier. I do not believe feeling healthy through the absence of symptoms is the same as being healthy through a diet and lifestyle that is in accordance with the needs of our body. I am sharing this distinction again to help demonstrate a concept I believe is vital towards reclaiming our health. In order to truly become healthy, we must begin questioning our health and our choices in order to challenge ourselves and inspire change in the way we are living. Do you want to help motivate your family to make changes in their lifestyle choices so they will both FEEL and BE healthy? If so, you must begin questioning the choices they are currently making.
14 / Southern Indiana Fitness Source / June 2013
It is crucial to question in a manner that will encourage discovery for yourself or your family. For example, when talking with our children about nutrition we want to pose questions in an open ended fashion. Do not simply ask your children if they want salad with dinner. If you ask this, they say “yes” or “no.” Instead create a dialogue about nutrition by engaging the children with questions they can not simply blow off with a one word answer. Try something along these lines: I was thinking about making either a salad or a veggie stir fry to eat with our grass fed steaks tonight. Which do you think would be a healthier and more tasty option for our family? Do you have any suggestions on how to prepare it? Oh, you don’t really want salad or veggie stir fry? What would you suggest we eat instead to be certain we are getting our 9 to 12 veggies servings per day? By asking open ended questions we draw the continued on page 15
QUESTIONING HEALTH continued from page 14
other participant into the conversation. This is empowering and allows that individual to help direct and create the desired outcome still within the perimeters of our overall objective - to get the kids to eat some veggies with dinner. The same technique can be employed regarding exercise. Do not simply ask your partner if they want to go to the gym with you, especially if you know they don’t like working out at the gym. Instead mention that you have been sitting all day at work and your body is really craving some physical activity. You want to spend time with them too. Do they have any suggestions on an activity that
would be enjoyable for both while also providing some level of physical exertion. When we engage our loved ones with open ended questions in discussions about healthy living, and encourage each other to make healthy choices, we can begin to improve our own and their health. Interacting in a fashion that is more encouraging and supportive can help us chose activities and behaviors that make us both FEEL healthy and BE healthy. Ultimately, this is our goal. Good luck on your journey.
BLEND continued from page 11
fiber intake if you aren’t eating enough veggies, beans & whole grains. The fiber in a smoothie is also what makes them a great meal when you are trying to slim down because they are filling, but have less fat than the average solid meal. Smoothies are also a little more cost-effective than juicing, which is why I tend to blend more than juice when money is tight. In a juice I will use on average two bunches of kale for one juice, but with blending that can last me several smoothies. Green vegetables, like kale and spinach is definitely something I’d recommend adding to a smoothie to make it healthier for you. Typically when one thinks of smoothies they think fruit and milk, but by adding some green vegetables you boost the nutrients in the smoothie. I would also suggest using almond milk as opposed to dairy-based milk, as it eliminates the cholesterol and a lot of the fat but still has
the calcium one expects from drinking milk. By juicing and making smoothies you are doing something very important for your body, which is giving it fruits and vegetables. These two food groups are incredibly important and very overlooked by most when making meals. As lazy as it sounds, skipping the chewing of eating and throwing what would be a large salad into a blender or juicer makes eating your fruits and vegetables a lot easier and more manageable when you live a busy life. Plus, they’re delicious and perfect for summer. If you have a blender and a juicer, alternate different days for which one you consume. If you only have a juicer or a blender and can’t afford to buy the other as well, save up for when you can buy the appliance you need. But until then, don't worry that you are doing something "wrong" — just blend/juice more veggies!
Southern Indiana Fitness Source / June 2013 / 15
COVER
// BY BRADEN LAMMERS braden.lammer@newsandtribune.com Those who have grown up along the banks of the Ohio River may find taking a dip in the waterway a less-than-thrilling prospect. But there are thousands that are more than willing to jump in the Ohio River each year, commonly swimming in triathlons, duathlon or Louisville’s Ironman competition. While three local triathletes say they don’t mind swimming in the Ohio River on race day, none of them train in the waterway — not a recommended practice. Floyd County resident Zach Leonardo, 33, says he swims in open water in both the Cumberland and Ohio rivers, but he won’t train in open water. He trains exclusively in a swimming pool. “I don’t feel safe swimming in the Ohio River,” he says. Leonardo says he swims two to three times a year in the river during events, but there are safety measures built-in. Safety crews in boats and canoes are able to pull people out of the water if an issue were to occur. He adds that the only way you would be able to train in open water and maintain some kind of safety would be to wear a lifejacket. However, that would hamper your training and a single person swimming in the river would be unsafe as they would not likely be seen by boats in the waterway. Henryville resident Tom Geldermann, 55, says when he trains for swimming in the Ohio River he’ll sometime take to a friend’s lake to practice, but again, most of his training is limited to a swimming pool. “I don’t know many people that swim in the river for practice,” he says. 16 / Southern Indiana Fitness Source / June 2013
Geldermann explains there’s really no way to get in and out of the river unless it’s during an event when platforms are built to accommodate the athletes. But during events, he says he doesn’t mind swimming in the river. “There’s nothing about being in the river itself that’s made me nervous,” he says. It is a sentiment shared by Jeffersonville resident Shelley Gast, 38. “I personally don’t mind swimming in open water,” she says. “I’m a pretty comfortable swimmer.”
TRAINING GROUND When the swimmers do take to their local lap pools, there are is little they do to prepare for the transition to open water. “I don’t do any sort of different training,” Gast says. The one thing she does do to prepare is look up from time to time while swimming in a pool. “In a pool you can see up in front of you,” she says. “Obviously, in the Ohio you cant see in front of your face.” Leonardo says in the weeks leading into a race he has developed a method to help prepare him for swimming in the Ohio River. “I keep my eyes closed,” he says. By obstructing his own vision it helps him prepare for the murkiness of the river water. Instead of changing his swimming stroke, swimming with his head out of the water, Leonardo says he swims as he normally would and looks up after a few strokes
Triathlete Zach Leonardo stands on the bank of the Ohio River in Louisville. Staff photo by Christopher Fryer
Triathlete Zach Leonardo trains at the downtown Louisville YMCA. Staff photo by Christopher Fryer to see if he is still on his line. “It’s an open environment, you can’t see the bottom ... it’s just different,” he says of swimming in the Ohio River. Geldermann agrees the big challenge is the lack of visibility in the River. “When you’re in the open water you have to pick your head up and spot your landmark,” he says. He adds that sometimes when you take a breath in the river you have to turn your head to avoid getting hit by a wave and get a mouthful of water instead of air. “You just have to account for that,” he says. But again, he says it really doesn’t change the way he swims, even when taking a breath, because you can sense the pattern of the waves when you’re in the water.
MURKY WATERS? Visibility is not the only challenge swimmers in the Ohio River face. Gast says the first year she competed in the Louisville Iron Man she was hit in the throat at the beginning of the swim with a log that was about 3 feet long and about 5 to 6 inches thick. 18 / Southern Indiana Fitness Source / June 2013
“I had to pick it up and move it, it was that big,” she says. “It freaked me out a little bit ... [but] after that I haven’t had any instances.” Gast agrees that the perception of swimming in the river may be bad, but she doesn’t really mind swimming in there. Geldermann says he likes to use that perception to illicit a reaction. “I think it’s kind of interesting to see people’s reaction when you tell them you’ve been in the river for races,” he says. “I think it’s cool. I think it’s partly a perception problem from people that look at it from the shoreline and never have a chance to get in. It doesn’t really factor in, at least not for me,” he says of the reputation of swimming in the Ohio River. The one surprise to Geldermann about swimming in the river was not debris or pollution, but the current. “I was surprised how hard you have to swim just to maintain your position,” he says. Geldermann said a strong swimmer can reach about 2.4 mph in calm water, but if you’re swimming in a 2 mph current, it’s going to be slow going.
Thankfully, the races don’t force the swimmers to swim against the main current for a very long stretch, if at all. And it’s also something were Geldermann says you really can’t prepare. “You really have to kind of figure it out as you go across ... [and] just knowing that if you try and swim straight across you’re going to drift,” he says. Leonardo says the current, for him, was not that big of an issue when he competed in events, but he was swimming across the river, not against the current. The only other drawback for him was being a little disoriented after the swim. “When you come out of the water, you have lost your equilibrium,” he says. “You have no sense of direction. When you get out you feel like you’re a little disoriented.” That and on occasion you’ll take a stroke and get a handful of something slimy. But taking to the river offers a completely different perspective for those who venture into it. “The environment itself makes the swim unique,” Leonardo says. “You get to cross under the bridges, it makes it really cool.”
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.
Am I Getting
Shorter? Well, another family photo and I seem to be the shortest one. Is it because I am getting shorter or is everyone one around me getting taller? I think it’s a little of both. My grandma used to say once the grandkids were taller than she was we were not allowed in her house and we were written out of the will. She even made us stand back to back with her just to check. Thank goodness she was just kidding because I think we all passed her up. All of us actually shrink on a daily basis because gravity pulls on our body all day long which compresses the discs in between our vertebrae a little bit. Don’t worry though, when you wake up in the morning you will be back to your regular height. Just remember if you need to list your height in a basketball roster, make sure you measure it in the morning, as soon as you get up, so you will be at your tallest. As we age we may also lose an inch or two so prepare yourself. Gravity continuously pulls us down, holding us to the ground so we don’t float off into space, but it’s hard on those discs in between our vertebrae. Over time the discs lose fluid, and their gel like cushion, which can cause our height to decrease. Another reason can be from osteoporosis, in which our bones lose density and size. Even having poor muscle mass can cause you to become shorter because your posture will get worse because of lack of strength to hold yourself upright. Here are some helpful hints to help slow the process down a little: 1. Never get up from a lying position (just kidding!) 2. Exercise regularly to help maintain muscle mass and core strength. 3. Eat properly, making sure you get Vitamin D and calcium. 4. Perform some type of weight-bearing exercise to help strengthen the bones. 5. Avoid alcohol, smoking and caffeine. 6. Avoid extreme dieting. If all else fails, make sure you stand on a step in all the family photos. Southern Indiana Fitness Source / June 2013 / 19
Take the Slow Road // article by: Case Belcher // model: Marianne Fleming // photos: Josh Adwell
This month, we wanted to show you how to start and continually build strength, and instead of a workout, we wanted to give you an entire program. Building strength properly serves as the foundation for everything you do. Too often we jump into “toning” exercises or aim for “leaning out” but run into injury or plateau because we don’t have the proper level of strength, function, or lean tissue to continually progress. Look at it like building a house. Your body and fitness are much the same. Neglect the proper foundation of strength and your results will slow or quickly crumble. This program uses compound lifts so that the body can use several muscle groups with each lift and take each joint through a full range of motion. This program is for men and women alike. For the ladies, let me assure you that it will not make you bulky (getting bulky is much more related to eating than to lifting). The central theme of this program is to start light and continually progress in small increments, thus making serious gains in strength over time.
20 / Southern Indiana Fitness Source / June 2013
WEEK A
WEEK B
Monday
Tuesday
Wedneday
Thursday
Friday
Saturday
Sunday
Back Squat Run/Cardio 5-5-5 Strict Press 5-5-5 Deadlift 5-5-5 Core/Assistance
Back Squat Rest 5-5-5 Bench Press 5-5-5 Power Clean 5-5-5 Core/Assistance
Back Squat Run/Cardio 5-5-5 Strict Press 5-5-5 Deadlift 5-5-5 Core/Assistance
Rest
Monday
Wedneday
Friday
Sunday
Tuesday
Back Squat Run/Cardio 5-5-5 Bench Press 5-5-5 Power Clean 5-5-5 Core/Assistance Follow the schedule above in an alternating A/B week basis. Meaning that it’s not the same schedule each week, but the cycle repeats itself every two weeks. Start light and track your weights for each workout. This is key as the workout schedule is low volume and operates on the premise that you’re breaking the muscle down just enough to recover quickly so that you’re ready to lift more (often with the same lift) within a couple of days. To simplify things, your goal should be to increase each lift by 2-5 pounds every session. Keep a logbook of the weights you do for each lift on each day so that you can reference these and move up the next session. Each lift will be executed for 3 sets of 5 with 2 minutes of rest between each set, and the weight should stay the same for all three sets. Be sure to warm up with lighter weight before hitting your first working set of 5. Also, take note of “Run/Cardio” listed on non-lifting days. To help maintain an adequate level of cardio your days between lifting are a perfect opportunity to run, bike, swim, walk, or do whatever you like to do to get the heart pumping. Lastly, notice the “Core/Assistance” exercises listed in the lifting days. Use this time to execute 2-3 sets of smaller isolation style and/or core exercises. Much more detail could be spent on the Core/Assistance exercises, but we’ll focus on the primary lifts for this program. WARNING Though most of the lifts in this workout are simple lifts. We advise consulting a certified weightlifting coach before executing. It is imperative to have proper form and know the fundamentals of weightlifting to lift safely and avoid injury.
Thursday
Back Squat Rest 5-5-5 Strict Press 5-5-5 Deadlift 5-5-5 Core/Assistance
Saturday
Back Squat Run/Cardio 5-5-5 Bench Press 5-5-5 Power Clean 5-5-5 Core/Assistance
Rest
High Bar Back Squat Grip the bar as tight as you can a few inches outside the shoulders. Flex your back as you step under the bar. Un-rack the bar and place the feet shoulder width apart with the toes pointing out at a slight angle. Send the hips back and keep your weight in your heels until your hip crease is below your knees. Then drive through the heels and squeeze the glutes to return to the top. Be sure the knees track directly inline the toes and not inside or outside the toes. Also, the hips, knees and shoulder should all rise at the same rate. Do not let the hips come out of the bottom first or let the chest fall.
Strict Press Start with the bar in the front rack position, the hands just outside the shoulders, and the feet hip width apart with the toes facing straight forward. Build your tightness from the ground up by squeezing the continued on 23 Southern Indiana Fitness Source / June 2013 / 21
bar out away from the body). After catching on the shoulder shelf, stand fully, then return the bar to the ground in n the same path. Warning: This is a fast lift and should be taught with proper instruction. n.
the calves, quads, hamstrings, glutes, and stomach. This is very important so that you’re creating a rigid column to support the weight you’re pressing overhead. Drop the chin back so that you can press the bar in a perfectly straight line. As the bar clears your head, relax your head so that the barbell finishes directly over your ears. Return the barbell down in a straight path. Be sure not to arch the back and do not use the legs to assist the press..
to). Before un-racking the bar squeeze the shoulder blades back and down to stack the back in the proper position. At this point your glutes and upper back/shoulders should be the only thing touching the bench. Unrack the bar and hold directly over the sternum. Take a big breath and hold throughout each rep. The bar should lower in a straight line and and should remain over the sternum throughout the lift. Also, keep the elbows to the side at a 45 degree angle to facilitate proper use of the shoulders and chest. Warning: Spotter suggested with this movement.
Deadlift Explained Start with the barbell on the ground, feet hip width apart, and hands a few inches outside the legs. Keeping your weight in your heels, flatten your back, keep your arms straight and begin to apply upward pressure on the bar. Pull from the ground while keeping the barbell against the legs until you are at a full stand.
Bench Press Explained Plant the feet firmly on the ground and build your tightness from the ground up. Flex the quads and glutes, and grip the bar with the hands 18-24” apart (a bit more narrow than what most people are used 22 / Southern Indiana Fitness Source / June 2013
Power Clean Explained Starting in the deadlift position (explained above). Keeping the back flat, shift pressure to the heels, pull the bar off the ground and keep your arms straight. Keep the bar in contact with your legs until the ankle, knee and hip are fully extended. From here continue the upward momentum of the bar by shrugging the shoulders and pulling the bar high into a “scarecrow” position. Once the bar reaches approximately sternum height, push the elbows through and catch on the shoulder shelf. When the bar is caught on the shoulder shelf, the knees and hips should be slightly bent. The bar should remain within an inch or so of the torso throughout the lift (avoid swinging the
[High Intensity Interval Training] LEGS — 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 4 times
20
sec.
Jumping Jump ping Jacks
20
sec.
Curtsy Cu urtsy Squat (alternating (alt ternating legs)
20
sec.
Jumping Jump ping Jacks
20
sec.
Prisoner Squat q
20
(hands behind your head)
sec..
Jumping Jacks
20
sec.
Forward Lunge
20
(alternative (alter (al ternative legs))
sec.
Jumping p g Jacks
20
Side Lunge Sid (alternate legs) (alt
1 minute rest
sec.
FITNESS
Correcting Movement
CASE BELCHER case@clarkfloydcrossfit.com Case Belcher is an avid competitor and local gym owner. He competes in triathlons, adventure races and CrossFit competitions. He trains for these events in a nontraditional fashion – combining interval training with high intensity, constantly varied, crosstraining.
Whether you’re a runner a lifter or just a weekend warrior, odds are you have several stability, mobility, or posture issues. Out of the hundreds of athletes that come through our doors, I’ve never had a member that was lacking at least a handful of movements issues. It happens to all of us. Years of sitting at a desk, biasing certain muscles based on the sports we play, or our genetic makeup, can lead to moderate or severe asymmetries and eventually lead to chronic pain or bigger problems. Let’s use some examples to better illustrate what I’m talking about:
EXAMPLE 1: I sit at a desk and type on a keyboard most of the day. My back is rounded in my chair, my shoulders protrude forward, and my core is rarely engaged. When I go for my evening workout, I experience low back pain because my body is essentially “stuck” in this slouched position. I feel like my workouts should be making me stronger, but the problem is getting worse.
EXAMPLE 2: I recently started running. I completed my first 5k without many issues, but now as I push my training harder and prepare for longer races I’m feeling pain in the side of my leg. Each time I run, it gets worse and is now to the point where I’ve started missing several of my runs.
EXAMPLE 3: I’m a habitual gym-goer. I’ve benched, curled, and shoulder pressed for years. Nowadays when 24 / Southern Indiana Fitness Source / June 2013
I try to tackle a hard workout, my shoulder constantly throbs to the point where I have to back down or even quit my workout. Do any of these sound like you? Most of us can relate to these examples in one way or another, and most of these problems can stem from a minor imbalance in muscle development, a mobility issue or poor posture. If we could fix the poor posture, imbalanced hips or protruding shoulders most of these problems would go away. So what’s the moral in all of this . . . If you’re someone who plans to compete on any level or if you just want to continue a well rounded exercise program throughout your days, your first priority should be correcting your specific movement problems. Think of it this way. I can continue to drive my car if it has a small oil leak. I can top the oil off from time-to-time, but odds are the leak is going to get worse. If I don’t fix it, it will eventually lead to much bigger problems or total engine failure. Your body is much the same. You can continue to use it and you can keep exercising, but unless you really get under the hood and begin to fix those small problems, they will lead to bigger problems down the road and possibly a complete departure from your training program. Seek out a fitness professional who can conduct a full movement screen and prescribe corrective exercises. The Functional Movement Screen (FMS) is a common one that many trainers can conduct; however, there are several more screens that are effective. Ask around. Any good fitness professional will know exactly what you’re talking about.
NATALIE ALLEN NAllen@stretch-n-grow.com Coach Natalie Allen is owner and director of Stretch-n-Grow 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.
Clark County shines with good health ...
Youth Fitness in the Wilderness Some of my most treasured memories have been created while camping. We don’t always look at our family adventures as teaching moments for our children. The tasks that are done during camping are unique from our ordinary schedules and many new doors are opened to a young child’s mind. This year as you start to pack up your sleeping bags and tents, take a few extra moments to get your young campers involved in the process. Here are some of the things they can learn while camping:
MATH PACKING By allowing your kids to help your get the bags packed, you can challenge their planning skills. Ask them leading questions. To help them think mathematically, you could ask questions like, “How many meals do we eat each day? How many days will we be gone? How many people do we need to feed?” These are easy questions to answer and help kids relate math to the real world.
FITNESS WITH FIREWOOD Add some exercise by letting your kids help you gather and carry firewood to camp. This is a perfect opportunity to show them proper form for a bicep curl or an overhead press. You could even have them do lunges with their piles of sticks. See if they can do more than you can to make it a fun game that keeps them fit.
SWIMMING WITH FISH For some kids, the lake or deep creek is an incredible time to experience water that you can’t see through. Next time you find yourself swimming in something other than a pool or your bath tub, take that time to see who can catch a fish with their hands. Make sure they know how fast fish can swim and have them race to see who can do it first. They will start swimming so fast and it will surely wear them out.
GRILL MASTER There is no better taste that food cooked over the open flames of a camp fire. Use this opportunity to help your kids master their fine motor skills by slowly putting their food on a skewer. They will have to use their balance, hand eye coordination and understanding of time to cook their dinner to perfection. Always be encouraging to your young grill master, even if their food falls in the coals. The great outdoors is such a wonderful experience that allows for all sorts of unique adventures. While you have time away from your cell phones and to do lists, take the extra moments to explore fitness in a new way with your kids. Enjoy making precious memories that will continue to create a positive and healthy atmosphere for them.
Southern Indiana Fitness Source / June 2013 / 25
Jeffersonville now boasts additional well-planned green space for families and people of all ages to use. Vissing Park, 2728 Vissing Park Road, offers the public an appealing, healthful array of features that encourage exercise and interaction: two new softball fields, basketball courts, walking trails, an open lawn, sidewalks, restrooms, shelters, and a concession area.. The Terrace of Park Place neighborhood in Jeffersonville is in its second year of having a community garden, thanks to the leadership of Josh Rodriquez, neighborhood association president and garden manager. People rent space for one year at a time and are responsible for planting, tending, and harvesting the fruits, vegetables, and flowers. Priority for renting the space is given to members of the neighborhood first and then opened to the public, and all plots are being cultivated now. Nearby Park Memorial United Methodist Church granted the association the 12,000 sq. ft. plot for this use, and the response has been huge, according to Josh. Some participants are working with HUD on establishing other community gardens in Louisville and have discussed the concept with leaders in New Albany as well.
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.
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Summer workout gear must-haves STAY SAFE, HEALTHY AND HYDRATED // GARY POPP gary.popp@newsandtribune.com Whether you’re an amateur athlete who diligently pounds the pavement week after week or a couch potato who wants to keep from sprouting roots into the cushions, chances are you need gear to help meet the demands of your workout routine. We spoke recently with employees of specialty athletic stores in Louisville to get the goods on the latest gear that can help you reach your fitness goals, no matter if it’s 10K personal record or becoming less acquainted with your armchair. 26 / Southern Indiana Fitness Source / June 2013
Bradley Sowder, of Blue Mile on Bardstown Road, and Cat Graham, of Fleet Feet on Taylorsville Road, said they are outfitting customers with workout gear, they focus on safety and comfort.
1
AMPHIPOD XINGLET •
$25
Being fit doesn’t mean too much if you don’t stay safe while working out. And, unless you only run or bike on trials, you’ll find yourself sharing the road with motorists, many of whom are not looking for nearby runners and bicyclists. To increase your chance of being seen
by inattentive motorists, especially if you exercise during the night or early morning hours, slip on a reflective vest before leaving the house. Amphipod offers a sleek, adjustable vest that has evolved from the reflective vests typically worn my construction workers. “This is one of our top sellers,” Graham said. The vest touts 360 degree reflectivity and a chafe-free, light-weight material. It also promises not to bounce on the shoulders of runners no matter how unnatural or fundamentally poor their tired gait becomes.
AMPHIPOD HYDRAFORM 2 HANDHELD POCKET •
$19.50
It doesn’t take a doctoral degree in exercise science to know the importance of staying hydrated during a workout. Keeping hydrated can prevent injury and extend workouts, and manufacturers of athletic gear are making it easy to do just that. Amphipod is only one of many fitnessminded companies that offers hand-held water bottles, but its Hydraform Handheld Pocket lends an ergonomic design that “allows [the] hand to relax in a natural position - eliminates round bottle hand cramping / tension.” It's also complimented by a zipper pocket for other essentials like a house key, aspirin or energy gel. “You don't hold it. It holds you,” Graham said of the soft, adjustable strap.
FEETURES! ELITE SOCKS • 3 $15 (Not pictured) Whether you keep fit by bicycling or running, you want dry, comfortable feet. And, technical socks are engineered to wick sweat away from the skin and help
eliminate irritation and blisters. Feetures! Elite Sock-Lock Support System provides high-density cushioning for extra protection in high impact areas. “Quality socks are so important, and these feel like they are part of your feet,” Sowder said. “And, really, that is what you want.” The socks are anatomical designed specific for the right and left foot to enhance the fit and deliver maximum comfort and protection.
CW-X CONDITIONING 4 WEAR PRO SHORTS •
$80
The old cotton shorts you pull out of the drawer to mow the lawn, may not be the best choice for an extended workout. That's why manufacturers offer a variety of compression shorts. Sowder explained compression shorts come as undergarments and outerwear and are designed, primarily, to prevent irritating chafing that can turn a fun run into a nightmare. CW-X offers this women's compression shorts to help women take their workout to the next level with comfort. The compression design also allows for
better blood circulation where you need it while running or biking.
BROOKS EQUILIBRIUM SS
5 II RUNNING SHIRT • $45
Just a moment after slipping into Brooks Equilibrium SS II running shirt, and you'll realize not all shirts are created equal. While a cotton T-shirt will become heavy with sweat and led to underarm, chest and neck chafing, technical shirts, like the Brooks Equilibrium, will keep you dry and your skin free of chafing. The Brooks products also offers sun protection with it UPF 50+ design. Its soft and silky feel and lightweight, sweat-wicking breathable fabric will allow you to focus on you workout and not overheating or pesky skin irritation.
OPTIC NERVE
6 SUNGLASSES •
$39
Don't let the glare of the afternoon sun make you skip a workout. Sunglasses can be a necessary component to your exercise gear no matter time of year. With a lightweight design, 100 percent continued on page 31
New Albany / Bridgepointe / Hunter Station Southern Indiana Fitness Source / June 2013 / 27
Staff photo by Christopher Fryer
FEATURE
Double Exposure: “Being tan is pretty. It looks healthy. But it’s not worth risking your life. I happened to be one of the lucky ones.” // BY AMANDA BEAM
O
n her 35th birthday, Tobi Sample received a unique kind of present. Only weeks before, life in San Antonio had carried on as usual for the Jeffersonville native. But then a skin-colored bump returned on her chest from a year earlier, this time with a scab. A biopsy of the lesion confirmed Tobi’s worst fears- a diagnosis of Stage 2B amelanotic melanoma. “Where most of melanomas are an abnormal mole or a dark area that’s not symmetrical, mine was just a raised bump that had no color. It almost looked like a big mosquito bite in a sense, kind of a shiny flesh color,” Tobi says. Instead of celebrating her birthday by blowing out candles, Tobi underwent surgery to remove the deadly disease. Luckily, the ma28 / Southern Indiana Fitness Source / June 2013
lignancy had not spread and no further treatments like radiation or chemotherapy were required. Back home in Indiana five years later, she remains cancer free. Through the decades, skin cancers continue to affect more and more young people every year. According to the Melanoma Research Foundation, the frequency of those under 30 who have developed melanoma has risen significantly faster than any other demographic group, so much so that the prevalence has increased 50 percent for women of this age since 1980. In fact, skin cancer is now the most common type of cancer in all of the United States. And although research indicates both environmental and genetic components contribute to the malignancy, exposure to both natural and unnatural ultraviolet rays can play a significant factor in
getting melanoma. The Melanoma Research Foundation website states that this kind of exposure can contribute approximately 65 percent to the formation of the disease. Tobi wasn’t much different from other girls her age while growing up. An avid diver and swimmer, she remembers spending most of her summer days in the sun normally without sunscreen. At times, even oils and other accelerators had been applied to give her skin a deeper glow, even if she had to burn to do it. “At that time, how it was, everybody laid out on black trash bags with baby oil or using anything and everything. Basically during the summer, we were always outside and not necessarily with sunscreen, but more like tanning oil,� she says. “Being a cheerleader and being in gymnastics, of course you wanted a tan, so I did tanning beds in high school. It sickens me thinking about it now.� As an ER doctor, Tobi’s husband Steve Sample understood from the get go about the obstacles she would face with her diagnosis. If the cancer had metastasized, his wife would have had only a 15 percent, fiveyear survival rate. He admits the disease and its repercussions scared him and were a lot to take in, especially when coming
to terms with the factors that may have contributed to it. “Everyone thinks that cancer is something that happens to someone else until all the sudden it’s you or somebody you love,� Steve says. “You have to think smart and be aware that your life isn’t worth sacrificing for that golden bronze tan.� With two young, blonde-haired, blueeyed daughters, Steve and Tobi now preach sun protection to their girls. To demonstrate her point, Tobi never goes outside without wearing at least a 50 SPF sunscreen and she covers up while doing yard work or going on one of her many runs. In the past, the trained nurse has participated in Miles for Melanoma, a charity running group that donates money raised to help fund greater research for the disease. Through this and other opportunities, she continues to educate others about the deadly consequences of not taking precautions against sun exposure. “It’s funny. Kids nowadays, well even back when I was young, we think we’re not going to get anything,� Tobi says. “Being tan is pretty. It looks healthy. But it’s not worth risking your life. I happened to be one of the lucky ones.�
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DR. STEVE SAMPLE’S TIPS FOR SUN SAFETY 1) The answer to the sun is stay out of it. Use sunscreen always, every time you’re out. Cover up and seek shade when possible. 2) Even on cloudy days, make certain you apply sunscreen. Rays can still penetrate the clouds and cause a nasty burn. Pay close attention when you’re by water where UV rays can be reflected. Remember, the sun is always the strongest between 10 am and 4 pm. 3) Don’t burn and never use tan accelerators like baby oil. Just one sunburn can double your chances of developing melanoma. 4) Stay away from tanning beds. According to the Melanoma Research Foundation, even occasionally using the device can triple your chances of getting melanoma. 5) Do regular skin self-exams. You can even have your significant other help by checking out those hard-to-see areas. If you notice a new lesion, changes in size or shape to any moles, or if a mole starts bleeding, schedule an appointment with a dermatologist to have them checked out.
PHOTOS
Senior Games
Participants in the 27th annual Senior Games of Indiana stretch in Warder Park before heading out on the fun walk and opening ceremonies Thursday morning. The 2013 Senior Games continue next week with closing ceremonies on June 7. Staff photo by C.E. Branham
Patsy Leach, of Clarksville, tosses a bag while playing a round of toss 'em with her teammate Carolyn Lindsey, of New Albany, center right, at Southern Indiana Rehab Hospital in New Albany on Tuesday afternoon. The toss 'em tournament was the largest competitive event in the 27th annual Senior Games with 190 participants. The games will continue through Friday when the closing ceremonies will be held at Sacred Heart Catholic Church in Jeffersonville. Staff photo by Christopher Fryer 30 / Southern Indiana Fitness Source / June 2013
Sarah Griffin high fives fellow competitor Joan Dohoney during Senior Games bowling at Hoosier Strike and Spare on Wednesday morning. Staff photo by C.E. Branham
LIVING WATER I have a confession to make. While my body is here – sitting properly behind my desk, diligently typing my thoughts onto the page – my mind is on water. Water on the brain, I suppose you could say. I am not really “green” in my ponderings. There is no pause given to conservation or purification. I am not considering the number of people who don’t have clean drinking water. I am not even contemplating about how I could safely swim in the Ohio River. I am thinking about the Gulf. Within a week, I will be on a beach in the Panhandle area of Florida, allowing my eyes to drift slowly out to that thin line where the water meets the sky. A vacation on the ocean has always been able to refresh my energies and quench the thirst I have for renewal. The ocean seems to have a way of healing more than just my body. The salty air soothes both my sinuses and my soul. In the words of Jimmy Buffett, I will be “back to livin’ Floridays, blue skies and ultra violet rays, lookin’ for better days.” The Gulf unleashes a flood of wonderful memories – of a 7-year-old boy buried to his chin in white sand, of sunrise walks along the beach, of care-free times with family and friends. I will be – body, mind and soul – on vacation. As much as my mind and body need the ocean, my spirit craves water as well. Pressures at work to do more in less time, uneasy relationships with colleagues and supervisors and strained moments with the spouse over finances are just the
tip of this massive sand dune. Feeling inadequate at work and at home, living life at break-neck speed, it can make me feel as if I am desperately trying to grab a handle on the side of a train as it is racing by. Life leaves us dry. There is an incredibly interesting story in the Bible where Jesus tells a woman who is trying to draw water from a well that He can give her access to so much water that she will never have to work to get water again. She likes the idea of not coming to a well each day, but scoffs at the ability of some nomadic rabbi to provide such a convenience. With a few sharp questions, Jesus helps her see that the barren, parched wasteland that desperately needs water is not an empty well bucket, but an empty life. Failed marriages, promiscuity, isolation, community ridicule and family rejection have left her spirit hardened, deserted and broken. She is like Indiana clay during an August drought. For the parched spirit there is living water, a well that never runs dry, hope. It longs the calm sea of peace with God and with others. The spirit bursts for that water just like I leap inside when I see the long, blue rectangle sign indicating that Alabama is over and Florida begins. It gets excited to see the first spiritual palm trees. It anticipates a quenching the same way I stretch my neck and eyes to get an ocean glimpse miles away. The spirit is lookin’ for better days. Floridays.
FAITH
TOM MAY may@discovereastside.com 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.
SUMMER ESSENTIALS continued from page 27
UV protection and rubber padding where the glasses meet the bridge of a nose and temples, you can stay safe, comfortable and stylish while working out under harsh sun rays.
NIKE AIR PEGASUS+ 29
7 BREATH • $100
The most important part of any runner's gear inventory is certainly the shoes. While there are countless shoes to choose from, Sowder said people should find running shoes that offer enhanced cushioning for comfort and protection, but light enough not to weigh you down during longer runs.
He said the Nike Air Pegasus+ 29 Breath is specifically designed for running in warm temperatures with its mesh material that allows extra breathability, which leads to dryer feet and longer workouts.
8 ENERGY PRODUCTS To prevent feeling depleted before you reach the end of your workout, retailers offer a wide-range of energy products. GU energy gels and Honey Stinger waffles are just two of the products that are designed to give an extra shot of energy while working out. The products are light and packaged in small portions, of typically 100 to 200 calories, which make them easy
to carry on a bicycle or in the pocket of a pair or running shorts. To ward off unwanted cramping, Graham said she suggests to customers Hammer Endurolytes, a pill capsule that doesn’t provide energy, but replenishes electrolytes and should be taken during the course of a workout. “If the gels are gasoline. Endurolytes are the oil,” she said. Power Bar Protein Plus Bars are designed for muscle growth and recovery with each bar packing 20 grams of protein. Graham said the bars should be eaten post exercise as that much protein could upset a stomach and cut a workout short. Southern Indiana Fitness Source / June 2013 / 31