EASY, DOANYWHERE EXERCISES
FOR BUSY PARENTS
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See What is INSIDE This Issue...
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A WORD FROM JOY HIGBEE HERE'S TO BE WELL
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PARENTS AT PLAY MORE PLAY MEANS A HEALTHIER YOU
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SUPPORT GROUPS FOR MOMS
REAL SUPPORT FOR MOMS
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WHEN YOU LOSE A PARENT THERE IS NO RIGHT WAY TO GRIEVE
EASY, DO-ANYWHERE EXERCISES FOR BUSY PARENTS SOME MOVEMENT IS BETTER THAN NO MOVEMENT AT ALL
LEMON RICOTTA PANCAKES A FRESH SUMMER TREAT
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THE BEST GRILLED PORK CHOPS GRILL OUT FOR SUMMER
LEMON RICOTTA PANCAKES | PG. 20 PARENTS AT PLAY | PG. 6
EASY, DO-ANYWHERE EXERCSISES | PG. 12
HANCOCK PROUDLY PARTNERS WITH
As a member of the Mayo Clinic Care Network, Hancock Health benefits from the knowledge of world-leading specialists who advise our skilled local providers on diagnosis and treatment— and help us treat even the most complex health conditions.
SUMMER GREETINGS... HERE'S TO BE WELL!
JOY HIGBEE DIRECTOR OF HANCOCK WELL-BEING
Welcome to this month’s installment of Be Well, a publication of our Hancock Wellness Centers. In this issue, we explore a special focus on parents – some ways to engage in movement with your family this summer, fun recipes for the kids, and support resources as well.
As a parent of school-aged children, is it crazy to admit that I love the unstructured days of summer? I know. Ask me again in August and see if I’m still saying that, right? There are certainly a plethora of “tag, you’re it” jokes between teachers and parents, but I’m truly all in on summer in our household. The rules are just different. We’re letting them stay up later, they’re eating all the snacks they can get their hands on, and we may or may not be letting the pool or the sprinkler substitute as a shower on occasion. We’re soaking up family time and outside time. The kids are honing new skill sets like learning to do their own laundry or cooking for the family. We’re experiencing every kind of play, along side various sorts of rest. It’s a time I cherish each year when it comes around.
That said, if we want to keep up with these kids all summer, we all know that, as parents, we must take care of ourselves and
protect our energy. That’s what you’ll find in this month’s issue of Be Well. We’ll explore different ways to engage with movement, play, and community. You’ll find recipes that the kids can use to pamper Mom and Dad. You’ll see exercises and suggestions for movement that you can fit in anywhere. And there are also resources for support for some of the tougher life things we all experience from time to time.
As always, no matter what you’re looking for here, I hope you’ll find something in this issue meant for you. Just as I hope you walk through the door of any of our Hancock Wellness Centers and feel welcome and encouraged because we’re grateful you’re a part of our community.
When was the last time you allowed yourself to play? Maybe it was just yesterday with your children or maybe you haven’t had the chance to let loose in years. Play is a vital part of our mental and emotional health, even in adulthood. The ways we play may look different now (although we still know a grownup or two who will run through a sprinkler or whip themselves down a sledding hill) but it is always an important part of maintaining a happy and joyful life.
WHY PLAY?
Most parents understand the importance of play for children. Or, perhaps, it is beyond our understanding but something so innate to our kids that we wouldn’t
be able to stop it anyways. Kids want to play and they take deep delight when the mundane moments are turned into a game. Thus, the popularity of Mary Poppins.
Since we don’t all have our very own magical nanny on hand, it is up to parents to engage with their children and instill in them a sense of wonder and joy through play. Somewhere along the road, however, our kids will start to grow out of that playful instinct. As we mature into adults, we are more likely to pine for relaxation instead of play. But, by intentionally bringing a sense of playfulness back into our lives, we can boost our own happiness (and a number of other health factors too).
MORE PLAY MEANS A HEALTHIER YOU!
Adults who play can experience a number of health-related benefits, including, but not limited to:
• Stress relief and better mood
• A boost in creativity and innovative thinking
• Better cognitive functioning
• Improved social connections and relationships
• Increased happiness and wellbeing
• An increase in physical activity and exercise
• Ability to learn new skills and take up hobbies
You may notice that not all of these are physical. Play doesn’t have to mean running around with your kids in the backyard, although that is a great form of play! It can be something as simple as working a puzzle, going for a nature walk, creating messy art, using your imagination to tell your child a story and more. The benefits of play extend far beyond a more active lifestyle and begin to tap into other areas of your life that could use some renewal as well.
Your relationships with your children, family and friends will be stronger and more joyful because of play. You will also have more creativity to put into your work life
or artistic hobbies that you love. You can decrease your risks for stress-related diseases and protect yourself against mental health imbalance and cognitive decline. All of this will bring you a greater sense of wellbeing and happiness, which is what we are all after anyway, right?
WHY DOES PLAY WORK?
Play isn’t a magic bullet, but it comes close. As social animals, we humans are wired for connection. Not only that, but we also need a deep, loving and joyful connection. Studies show that people who are in stable, caring relationships with family and friends are likely to live longer, healthier lives than those who feel lonely. Whether you are
beating your friends at poker or acting out a scene from a favorite movie with your child, you are exploring the very essence of what it means to be a healthy human. This connection extends far beyond the people in the room and into the world around you as well!
Play shouldn’t be left behind in childhood. In fact, the more you can bring some intentional moments of play into your daily life starting today, the happier and healthier you will be in adulthood!
HANCOCK HEALTH OFFERS REAL SUPPORT FOR MOMS.
If you have ever been pregnant or plan to be, you can appreciate the need for a supportive environment that cultivates a sense of safety, connection, care and enjoyment. While many women have great providers and a network of family and friends, there is something special about being around other mothers who share your current life experience. The Hancock Wellness Centers strive to offer programming for moms that not only help you feel better throughout your pregnancy, but also builds a strong sense of community.
PRENATAL AND POSTPARTUM SUPPORT CREATES BETTER OUTCOMES FOR BOTH MOTHER AND BABY
Getting the right support throughout your pregnancy and postpartum time makes a huge difference mentally, physically and emotionally. This is a fragile time for many women and one of immense inner and outer change. For millennia, women have relied on other women to help them pass over the threshold of motherhood and all that it holds - both the good and the tough. Our modern times are no different, and it shows in the support we naturally seek during this phase of life.
Many women are seeking to maintain a sense of health (both mental and physical)
and strength throughout their pregnancy. Science shows that regular exercise during pregnancy as well as postpartum offers a variety of benefits to both mother and baby, including:
• A lower risk of complications
• Improved fetal development and health
• Improved mood and sleep
• Better management of common pregnancy discomforts
• Preparation for labor and delivery
• Quicker recovery postpartum
HANCOCK WELLNESS CENTERS’
MOM STRONG PROGRAM AND OTHER SUPPORTIVE OPPORTUNITIES
Mom Strong, a growing program located at all three wellness centers, is tailored to meet the needs of women, from pregnancy through one year postpartum. It includes classes like yoga, strength training and even Pilates, at days and times that vary between all three wellness center locations. Led by Exercise Specialists as part of the Clinical Programming model, Mom Strong offers evidence-backed exercise that brings numerous benefits and is open to both members and non-members.
Not only do women feel stronger and healthier by attending Mom Strong regularly, but they also develop a sense of community with other mothers.
This program offers the most support in terms of communitybuilding, something that helps boost many mothers through times of isolation or loneliness, especially postnatally.
“We have so many women in our community that choose Hancock Health for their healthcare, and I love that we are able to offer the Mom Strong program to continue to support women during their prenatal and postpartum journey,” says Krista Honeycutt, Personal Trainer and Exercise Specialist at the Hancock Wellness Center in New Palestine, “There is so much conflicting information about what is safe or not safe for women in this phase of life, and offering this allows women to work with qualified professionals who are able to filter out the noise and design evidence based workouts that factor in their fitness level and any restrictions they may have from their healthcare provider.”
Honeycutt also reflects on her own experience with pregnancy and postpartum and how she loves to help other mothers feel less alone, “When I was pregnant myself, even as a fitness professional, I felt like I still wanted to research and make sure everything I did for my own workouts was appropriate and safe, and it made me passionate about helping other women navigate their pregnancies and wellness in a way that prepares them for birth, recovery, and
all the demands of mom life after baby. I love that we are able to partner with their care team to support them! Plus the community and friendships that come out of the classes carry on outside of class time!”
You don’t need to be a member to join the Mom Strong community, but you DO need to have a doctor’s note that clears you for exercise. Once you sign up for the program, you can attend any Mom Strong class at any one of the three wellness centers. Best of all, you can bring your little one(s) along thanks to the Jungle Club. You can even book your child’s reservation in advance to make sure you save your spot.
If you are in the mood for more, please note that all classes held at the Hancock Wellness Centers are led by trained staff who understand how to modify for both pregnancy and postpartum as needed. You are also able to take advantage of other programming from Hancock Health, including free Car Seat Checks by appointment and Ready, Set, Stroll (relaunching with new times and locations in the next few months).
WANT TO KNOW MORE ABOUT MOM STRONG AND OTHER SUPPORT GROUPS OR PROGRAMMING FOR MOMS?
You can visit the front desk of any wellness center or contact Krista Honeycutt at khoneycutt@ hancockhealth.org or Sarah Hurst, Clinical Exercise Supervisor, at shurst@hancockhealth.org. Class times vary from location to location but as of this article’s publication, they are:
HANCOCK WELLNESS CENTER GREENFIELD:
Mom Strong Yoga on Tuesdays at 5pm, Mom Strong on Thursdays at 5pm
HANCOCK WELLNESS CENTER NEW PALESTINE:
Mom Strong on Tuesdays at 5:30pm, Mom Strong Pilates on Fridays at 11am (beginning in mid-May)
HANCOCK WELLNESS CENTER MCCORDSVILLE:
Mom Strong Classes on Mondays at 5pm and Thursdays at 11:15am VISIT US AT HANCOCKHEALTH.IN/ CLASSES-AND-SUPPORT FOR MORE INFORMATION
Whether it was unexpected or not, the loss of a parent, and the ensuing grief, can feel overwhelming for anyone. There is no one “right” way to grieve, and everyone has their own way of dealing with the emotional turmoil. The good news is that, because grief is going to hit everyone at some point in their lives, you are not alone. Here are some helpful tips to consider when you are grieving the loss of a parent.
ALLOW YOURSELF TO FEEL
Our emotions are meant to be felt, but that doesn’t mean it is easy to do so. Grief can bring up a whole host of discomfort, including sadness, anger, guilt and more. If you choose to avoid these feelings, it will make your grieving process much more difficult. If you don’t know whether or not you have the capacity to hold these emotions alone, speaking to a therapist, chaplain or friend can bring validation and a sense of relief.
You can also use journaling prompts orengage in creative activities to help you get in touch with your feelings. The most important piece when allowing yourself to feel everything is to take all the time you need.
ALLOW YOURSELF TO FEEL
When you are in the midst of any stressful event, taking care of your physical, mental and emotional health is vital. Try to maintain healthy lifestyle habits such as getting plenty of sleep, eating a nutrient dense diet full of whole foods and sticking to a gentle exercise routine. Although you may not feel like doing these things at first, be patient with yourself and try, a little at a time.
Try to engage in activities that help you feel soothed. These vary widely from person to person, but can include things like listening to music, spending time out in nature or hobbies. Grief, although difficult, can also be a beautiful time of softness and gentleness toward oneself as well as a chance to simplify your life so you can enjoy the things that bring you comfort and happiness.
SEEK SUPPORT
While our world went virtual during Covid and many new online support groups became available, there is nothing like being face-toface with community, especially when you are grieving a big loss. Support groups offer a way to connect with others who share your experience, which can become a powerful tool for healing.
Hancock Health offers a variety of support groups and ways to get involved with other community members. The weekly Grief Support Group is held every Friday from 10am-11am at the Hancock Wellness Center in Greenfield. It is open to both members and non-members alike and no reservation is required. Other groups are offered periodically throughout the year, including
Yoga for grief relief, a grief-centered book club and even a class designed to help family members process holiday grief. To learn more or inquire about the dates of these offerings, email Chaplain Katherine Murray at kmurray@suburbanhospice.org or contact Hancock Health Community Outreachand Engagement Coordinator, Teri HouseGottschalk at tgottschalk@hancockhealth.org.
You can also find support by reaching out to friends, family members or those in your own community or neighborhood who have had a similar life experience. The bottom line is that talking it out with others is one of the best ways to feel supported on your journey of grieving the loss of a parent.
Of course, you probably already know that when grieving a parent, you should be allowing yourself to feel everything, taking care of yourself and seeking support. The difficult part is putting it into action, as grief has a way of zapping our energy and making mountains out of molehills. Just remember that you aren’t alone. Every small thing you do for yourself and your grief journey counts.
The time pressures of being a parent can make fitting in yourdaily workout seem like an impossible task. Driving kids to activities, making time for the homework-dinner-bedtime routines and caring for younger children and babies can make anyone’s head spin. When you’re feeling down because you can’t seem to fit in that important piece of self-care, we have some moves that will help give you a full body workout on the spot.
SOME MOVEMENT IS BETTER THAN NO MOVEMENT AT ALL
Fitness Supervisor for Hancock Wellness Center in Greenfield, Jonie Wynn, has some experience with clients who are too busy to make it to the gym regularly. “The big thing that most clients say is that they are too busy to work out or to come to the gym so many times per week. Maybe their work schedule is inconsistent and it can be hard to find a routine, or they’re running kids to their activities or attending those activities.”
She offers one simple trick for parents – or anyone – on the go: “The main thing that I suggest to my clients is to move, period. It can
be hard to have a “structured” workout and find time to get that in. If you spend most of your day sitting, get up and move frequently. If it is hard to get up and move, do some small stretches to loosen up your body from the position that you are sitting.” She is right, and there is a good reason that you should try to move throughout the day. No matter how many reps you do at the gym, an overall sedentary lifestyle will still impact your physical and mental health. Even if you are a busy parent, you can find ways to move your body more throughout the day – and maybe even more than the average person. Kids require a fair amount of running around. Next time your kids are playing on the floor, can you join them and stretch while you sit? When they want to go to the playground, can you walk or park farther away so you can get in some extra steps? Don’t forget that playgrounds offer the perfect chance for parents to get active as well.
EASY ON-THE-GO MOVES FOR A FULL BODY CHALLENGE
If you find yourself pining for the gym on days when life is too hectic, Jonie has some exercises that can help you accomplish that full-body effect without the hours spent at the gym. Try some of these body weight exercises at home. They can be completed all together or independently, aiming to complete each movement 3-4 times.
JONIE WYNN FITNESS SUPERVISOR GREENFIELD HANCOCK WELLNESS CENTER
SIT-TO-STAND OR SQUATS
If you don’t feel comfortable squatting, you can use a chair and simply sit down and stand up, planting your feet and using the strength in your legs to do so. You will want to try for 15 reps or, if you’d like, you can time yourself to see how many you can do in 30 seconds to a minute.
DEAD BUGS
These can be done in a seated chair position or lying on your back. Bring legs up to a 90 degree angle with feet off the floor and stretch your arms out in from of you. Lengthen the left leg while, at the same time, stretching the right arm up over your head. Then, do the same on the other side, lengthening the right leg and bringing the left arm up over head. Alternate sides, aiming for 15 reps on each side to help with core strength and balance.
PLANKS
Great for strengthening your entire body, these can be modified to be done on the floor, against a wall or even using a chair. Hold for 30-60sec at a time to help with core stability and balance.
MOVEMENT DOESN’T NEED TO BE COMPLICATED TO BE EFFECTIVE. THE NEXT TIME YOU HAVE TROUBLE GETTING TO THE GYM, SPEND A FEW MINUTES TRYING OUT ONE OR MORE OF THESE HELPFUL EXERCISES. THAT, COMBINED WITH BEING MORE INTENTIONAL ABOUT TAKING MOVEMENT BREAKS THROUGHOUT THE DAY, WILL HAVE YOUR BODY FEELING STRONGER AND MORE FLEXIBLE IN NO TIME!
FLUFFY LEMON RICOTTA PANCAKES FOR SUMMER
Everyone deserves a fresh summer recipe. These fluffy pancakes are just the thing and, when you serve them topped with fresh fruit, you can bet that it will be your new favorite.
This recipe makes about 4 servings, so just double if you are feeding more people. Here’s what you will need:
1 ½ cups cold water or milk
1 tsp baking soda
1 cup ricotta
2 eggs
2 Tbsp lemon zest
2 Tbsp vegetable oil
2 Tbsp sugar
¼ tsp vanilla
2 cups plus 4 Tbsp self rising flour
4 Tbsp melted butter
2 Tbsp lemon juice
Fresh fruit for topping, such as blueberries or strawberries (optional)
Directions:
1. Whisk cold water and baking soda in a bowl, adding in ricotta, eggs, lemon zest, vegetable oil, sugar and vanilla as you go.
2. Whisk into the mixture 1 cup plus 2 Tbsp of flour, melted butter and lemon juice. Allow batter to sit for about 15 minutes at room temperature.
3. Preheat a griddle or skillet over mediumhigh heat and oil lightly. Drop large spoonfuls of batter onto griddle and allow to cook until slightly bubbly along the edges and in the middle, about 2 to 3 minutes.
4. Repeat with remaining batter until you have a stack of delicious pancakes. Serve with freshly sliced fruit.
Marinating meat and throwing it on the grill is what summer is all about, right? Give everyone the treat of the season with this delicious pork chop recipe that is super simple to execute.
Here is what you will need for the marinade:
6 pork loin chops, fat removed
½ cup water
1/3 cup soy sauce
¼ cup vegetable oil
3 Tbsp lemon pepper seasoning
2 garlic cloves, minced
Directions:
1. Mix all marinade ingredients in a deep bowl. Place pork loin chops in the bowl and cover with plastic wrap or foil. This is best done in the morning so that the meat can sit all day, but marinate for a minimum of 2 hours.
2. Preheat your grill over medium-high heat. When the temp is right, throw the pork loin chops on for about 15 minutes - roughly 7 minutes per side - or until done. Take care not to overcook, as the meat will become too tough. Test that juices run clear before removing from the grill.
3. Allow meat to rest for a few minutes. Serve with roasted potatoes and veggies for a meal fit for a king.
Hancock Wellness Centers have three locations to Make Health Possible
Are you ready to take charge of your health and well-being? Look no further than Hancock Wellness Center, your partner in achieving your fitness and wellness goals. We believe that a healthier lifestyle can be accessible, enjoyable, and sustainable for everyone. Join us on a journey to transform your life through tailored fitness programs, expert guidance, and a supportive community fit for everyone. To see all the ways we’re making health possible, visit HancockHealth.org.
