I S S U E 0 7 | FA L L 2 0 2 6
M A K I N G H E A LT H P O S S I B L E
Including S T R E T C H YO U R WAY SAFER, MORE EFFECTIVE WORKOUTS | 06
E X E R C I S E F O R E V E RY B O DY HANCOCK WELLNESS CENTER OFFERINGS | 12
WO M E N H E L P I N G WO M E N 75 YEARS OF HANCOCK HEALTH | 14
P R E V E N TAT I V E S C R E E N I N G S WHICH ONES SHOULD I SCHEDULE? | 18
P L U S: FALL RECIPES
EXERCISE FOR EVERY BODY See page 10
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See What’s INSIDE This Issue... PG. 5
A WORD FROM DR. DEEMER B E H AV I O R A L H E A LT H REFLECTIONS
PG. 6
S T R E T C H Y O U R WAY T O A SAFER, MORE EFFECTIVE WORKOUT RETHINK YOUR REGIMEN
PG. 12
EXERCISE FOR EVERY BODY
S T R E T C H Y O U R WAY T O A SAFER, MORE EFFECTIVE WORKOUT | PG. 6
Rethink Your Regimen
HANCOCK WELLNESS CENTER OFFERINGS PG. 14
WOMEN HELPING WOMEN C E L E B R AT I N G 7 5 Y E A R S O F H A N C O C K H E A LT H
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P R E V E N TAT I V E S C R E E N I N G S WHICH ONES SHOULD I SCHEDULE? WOMEN HELPING WOMEN | PG. 14
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SHEE T PAN MAPLE DIJON C H I C K E N A N D V E G E TA B L E S
Celebrating 75 Years of Hancock Health
F L AV O R S O F FA L L PG. 23
H E A LT H Y P U M P K I N A N D O AT M E A L PA N C A K E S H E A LT H Y A N D H E A R T- WA R M I N G
H E A LT H Y P U M P K I N PANCAKES | P G. 23
A Healthy and Cozy Breakfast
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DOG MOM. ENDOMETRIOSIS. FLORIST.
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The Hancock Health network surrounds Sarah with care as unique as her. We’ll do the same for you and your family, too. See how we can help make your best health possible at HancockHealth.org/explore.
WELCOME TO BE WELL: EXERCISE FOR EVERY BODY In many ways, our health deserves that
from a number on the scale, a dress size,
same kind of attention. What habits do
a certain place (gym) or preconceived
we need to let go, what choices are no
amount of time (30 min or none at all),
longer serving us, and what do we need
what can we then accomplish? Maybe
to do to prepare for the seasons ahead?
it’s time to reframe how we think of exercise. To clear out the ‘old stuff’ that
Our health is generally not changed by
is done, over, and no longer serving us…
one or two big decisions, but through
and start thinking of what we want to
small, consistent choices that snowball
cultivate in our lives over the next year, 5
into significant health gains over time.
years, 10 years and beyond. Maybe ask
Exercise is one of those choices, and
yourself, what will enable me to get to
it truly is important for every body.
keep doing all the things that I love with
Regardless of age, fitness level, body
the people I love?
size, or ability, movement has the power L O R I D E E M E R , M D, D A B F M , D A B L M MEDICAL DIRECTOR, HANCOCK WELL BEING @ WORK
to improve strength, cardiovascular
In the spirit of cultivating our desired
health, mood, sleep, energy, memory,
future and prevention, fall is also an
and overall quality of life. And the
excellent time to make sure we are up
MEDICAL DIRECTOR, HANCOCK WELLNESS CENTERS
encouraging news is…it doesn’t take that
to date on our recommended preventive
much to make big differences over time!
screenings for the year. Mammograms,
Studies have shown that ANY amount
cervical cancer screening, colorectal
As we transition from the heat of
of exercise makes a difference. A one-
cancer screening, blood pressure and
summer into the crisp, colorful days
minute mini-workout at your desk, a
cholesterol checks, vaccinations,
of fall, I get very excited. Fall is my
one-song dance around after dinner, a
and other age- and risk-appropriate
absolute favorite season of the year,
couple sets of resistance exercises with
screenings can help identify problems
for many reasons…football games,
bands or dumbbells while watching TV…
early, when they are much easier to
a new school year, the best tasting
these small increments day after day
treat. Preventive care is one of the most
Indiana apples, coral pink sunsets,
can make the difference between 10 lbs.
powerful ways we can invest in our
and in all seriousness, dissipating
gained or lost in a year, falling vs. being
future health.
humidity!
able to catch yourself when you trip, or being able to remain independent with
So, as the leaves begin to change and
But I love the fall mostly because
activities like gardening, beautifying
the humidity dissipates (woohoo!),
while we tend to think of it as a time
your home, or playing in the yard with
perhaps we can take a cue from nature.
of ‘endings’ as the flowers fade and
your kids.
Let’s clear away what no longer serves
the leaves fall, for me it brings a sense
us, nurture what matters, and prepare
of hope and renewal—a time to let go
The most sustainable exercise plan is
of what is finished, to clean out what
the one that is connected to our purpose
is no longer needed, and then get busy
and values. When we connect “doing this
Here’s to moving our bodies, caring
preparing the ground for what we
so that I get to do that,” it changes our
for ourselves and one another, and
hope to cultivate in the year ahead.
whole mindset. If we uncouple exercise
embracing this beautiful season of
the ground for the years ahead.
change and new beginnings. 05
STRETCH YOUR WAY TO A SAFER, MORE EFFECTIVE WORKOUT 06
If your exercise routine doesn’t incorporate stretching, it may be time to rethink your regimen. Many of us assume that the most important part of our workout is the heavy lifting or sweat-inducing cardio. What is equally as important, however, is your pre- and postworkout stretching and recovery. Your pre-workout warm-up provides adequate lubrication and blood flow to joints and muscles, decreasing your chances for injury and even boosting your range of motion during exercise. Once you finish, a stretch and cool-down sequence helps your physical body and nervous system to recover from the stress of exercise.
SETH SIGMAN MS, CPT, CF-L2 BEFORE YOU GET GOING Seth Sigman, MS, CPT, CF-L2, is a Fitness Supervisor at the Hancock Wellness Center in New Palestine. He knows a thing or two about helping members increase mobility, endurance and muscle mass through stretching and exercising in both personal training and group settings. For him, stretching is an important
Yes, exercise purposefully stresses
aspect of mobility, but not just
your body so that you can become
for a wider range of motion.
stronger. In fact, when you stretch
“Mobility is the combination of
or lift, you are creating microtears
range of motion and also having
in your muscles. When these tears
the strength to maintain those
heal, they bear stronger, more
positions in a safe manner. It’s
resilient fibers that are adaptable to
about making sure those joints
the level of movement you have just
and muscles can move how they
completed. It’s brilliant, but it also
need to move but also maintain
means our bodies require some TLC.
the structure they need to hold.”
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As you move through an exercise sequence, your pre-workout stretching is helping your body to maintain joint stability as well as posture. Sigman recommends starting your workout by warming up the muscles through gentle bodyweight exercises and dynamic movement before holding any static stretches. When he teaches his group classes, he ensures the warm up considers what his students will be taking on throughout their workout. “Earlier in the session we do a lot of session-specific movement prep, like dynamic stretching where we aren’t holding in ranges of motion, but instead preparing the movement patterns they will be using in the session. At the end we do more fixed stretching for an extended period of time.” Consider what you tend to do when you go to the gym. Do you jump right in or take some time to warm up your body first? Are you focused on joint stability as well as range of motion so that your body is fully prepared to endure the stress of your workout routine?
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NOW THAT YOU ARE FINISHED When you exercise, you purposefully throw your nervous system into a fight or flight response. This is great for boosting your capacity to withstand stress. However, it means you need to incorporate a cool down that can help your body shift back down to neutral. “Your workout can be the most stressful part of your day,” says Sigman, “so it is important to down regulate your nervous system.” Post-exercise, when the body is warmed up, is also a great time to stretch. You may even find yourself achieving a larger range of motion. Just be wary of overdoing it— hypermobility can cause you to stretch too far, possibly damaging joints or muscle fibers. Stretching can help with soreness, tightness and even daily aches and pains from sitting at your desk. Check out these pre- and post-workout stretching exercises and daily movement breaks from your certified Hancock Wellness Center staff!
PREP STRETCHES ASSISTED DEEP SQUAT • Utilize railing, post or countertop to descend into a deep squat. • Push your knees out towards your pinky toe. • Gently rock back and forth to create movement in your hips. (10 to 15 seconds) • Ascend • Repeat for 5 to 10 repetitions
HEEL SWEEP • Take a short step forward, lifting your toe off the ground. • Gently reach your hands toward your heel. • Lift the arms and chest to complete the stretch. • Repeat on the other side. • Alternate for 25 to 50 feet.
SHOULDER CAR • Stand perpendicular to a wall. • Keeping your shoulder 3 to 6 inches from the wall. Reach forward and around, rotating like the hands on a clock. • After reaching a sticky point in your shoulder, roughly the 12 o’clock position, turn the palm toward the wall and complete the revolution. • Return in reverse order to the starting position. • Repeat for 5 repetitions on each side. 09
POST STRETCHES DEEP LUNGE • Take a kneeling position with one foot on the floor, knee up, and the rear leg on the floor. • Keeping the rear knee on the floor. Press the elevated knee over your toes, chest towards the floor. • A gentle stretch should be felt in the hip flexor of the leg that is on the floor. • Hold for 60 to 90 seconds • Switch sides
PASSIVE HANG • Utilize a pull up bar if available. • Place the hands slightly outside the shoulders. • Keep the feet on the floor but transition the majority of your body weight to your hands, passively hanging from the bar. • Return to standing to rest as needed. • Accumulate 2 minutes.
ELEVATED PIGEON STRETCH • Utilize a plyo box, tall chair, or stool. • Place the knee, shin, and foot on the elevated surface so it is perpendicular to the standing leg. • Shift your weight back slightly, let the chest gently fall forward if able. • This should create a gentle stretch on the outside of the glute. • Hold for 60 to 90 seconds. • Switch sides. 10
DESK STRETCHES SEATED FIGURE 4 • In a seated position, place the ankle on the opposite knee. • Lean toward the foot that is on the floor, creating a gentle stretch in the glute of the elevated leg. • Hold for 30 seconds, repeat 2 to 3 times. • Repeat sequence on the opposite side.
STANDING LUNGE • Utilize your office chair or desk for support. • Take an oversized step forward. Hold that position. • Let the rear heel lift slightly off the floor. • Push your front knee towards your toes, creating a gentle stretch in the rear hip. • Hold for 30 seconds, repeat 2 to 3 times. • Repeat sequence on the opposite side.
OVERHEAD TRICEP STRETCH • Reach your hand over your shoulder between your shoulder blades. • Grab the elbow with the opposite hand. • Pull it gently towards the opposite side of your body. • Hold for 30 seconds, repeat 2 to 3 times. • Repeat sequence on the opposite side.
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EXERCISE FOR EVERY BODY Fitness looks different for everyone, and the Hancock Wellness Centers understand that. Whether you are new to exercise, returning after time away, looking to build strength, or simply hoping to find a routine you enjoy, the right fitness program can make all the difference. Our wellness centers offer more than a room full of equipment—they provide classes, programs, knowledgeable instructors and supportive environments designed to help people move safely and confidently. The goal isn’t to keep up with everyone else. It’s to find the right starting point for your body, your goals and your life—and build from there.
FITNESS STARTS WHERE YOU ARE For those who are just joining a gym or wellness center for the first time, walking into a room full of equipment may incite some overwhelming feelings. Not to worry! Sometimes, the best place to begin is in a group setting or one-on-one with a personal trainer, who can guide you through an exercise routine that you can eventually take and do all on your own. Remember not to compare yourself with others when you are just beginning: you are on your own journey.
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THERE’S MORE THAN ONE WAY TO GET FIT
BENEFITS GO BEYOND THE WORKOUT
Variety is the spice of life, even when it comes to fitness. The Hancock Wellness Centers offer a plethora of exercise options to choose from for all ages and abilities. Not only does a good variety keep members engaged in community, it also gives you a chance to find something you enjoy doing.
No matter which path you decide to take, exercise is a surefire way to access countless benefits that go well beyond a number on the scale. When you exercise, the release of your body’s feel good chemicals cause a positive reaction in your body, helping to boost your mood and decrease stress. Beyond that, working out consistently can help you sleep better and have better mobility, especially as you age. Gaining muscle can help with weight loss as well as those aches and pain common with aging.
Some of the more popular options you will find include: • Group exercise classes • Strength training • Aquatics • Yoga and Pilates • Cardio • Personal Training We offer clinical programming for members who are trying to maintain or build their fitness while also battling a chronic illness, obesity or other risk factors. Our Aquatic Arthritis program is a gentle but strengthening class that increases mobility while being easy on the joints. Rock Steady Boxing, for patients with Parkinson’s, is a great class for building muscle and challenging both balance and coordination.
Remember, the best fitness program isn’t necessarily the hardest one. It is the one that helps you to keep moving forward on your path toward greater health and wellness. The Hancock Wellness Centers are here to help you on your journey!
By teaming up with providers at Hancock Health, we offer a Clinical Exercise Program, a holistic approach to managing disease and risk factors by combining exercise, nutrition therapy and more. It has changed countless lives and helped those struggling with diabetes, obesity, heart disease, high blood pressure and more to find health and joy in movement. For all members, programming can be tailored to your personal goals and challenges. We have exercise specialists on staff who can provide guidance, modifications and encouragement along the way. 13
The Women Helping Women initiative, created by the Hancock Health Foundation, helps support healthcare services for under/uninsured women in our community, including mammograms, ultrasounds, biopsies, education, navigation, and support services. This year, the annual Women Helping Women event, held on October 23rd, will feature the theme United for Health, celebrating America’s 250th birthday and Hancock Health’s 75th anniversary. The initiative has been a pillar of breast cancer awareness, prevention, and advocacy in our community for decades. Through the annual Women Helping Women Celebration, we raise crucial funding for the Women’s Clinic, ensuring healthcare access for hundreds of local women in need.
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THE HISTORY OF WOMEN HELPING WOMEN In 1998, a Women’s Health Task Force identified a community need for breast health education and funding for mammograms for those without insurance. Foundation Director, Myra Bleill, along with a group of dedicated volunteers, created Women Helping Women to help fill this need, and the first fundraising dinner was held. Since then, the program has grown tremendously in size and scope. The first celebration raised enough to pay for 26 mammograms. Now, the program covers screening and diagnostic mammograms, pelvic exams and ultrasounds, clinical breast exams, biopsies, bone density screenings as well as providing education, navigation, and support services.
All within the Women’s Clinic at Hancock Regional Hospital, located within the James T. Anderson, M.D. Center for Women’s Health.
THE ANNUAL WOMEN HELPING WOMEN CELEBRATION A pillar of breast cancer awareness, prevention, and advocacy in our community for decades, the annual Women Helping Women celebration has become one of the largest fundraising events in Hancock County. Held in October of each year to coincide with Breast Cancer Awareness Month, the event includes a dinner, auction, speakers, and honoring those who have battled breast cancer. While it was initially created as a women-only event, the celebration looks much different today, with attendees of all ages, genders, and walks of life. If women’s health is important to you, this is the place to be each October!
This year, you can join the cause on October 23rd from 6-10:30pm at Embassy Suites in Noblesville.
THE WOMEN HELPING WOMEN COMMITTEE The Women Helping Women committee is made up of individuals who are committed to improving women’s health in our community. Many of these volunteers are breast cancer survivors themselves or have someone close to them who has fought the disease. The committee spends a few months each year planning and organizing the annual celebration. There are a variety of volunteer opportunities
within this committee- from sponsorships to decorations to the basket auction- and we are always looking for new committee members. If you are interested in joining this fun group in time for next year’s event, call the Hancock Health Foundation office at 317-468-4177.
MORE ABOUT THE HANCOCK HEALTH WOMEN’S CLINIC The Hancock Health Women’s Clinic serves at-risk uninsured or underinsured women who meet income guidelines. The clinic provides basic health services, including clinical breast exams, and screening and diagnostic breast procedures (including mammograms, ultrasounds and biopsies), gynecological services including Pap and pelvic exams, hormone replacement counseling, birth control counseling, and nonsurgical gynecologic issues. Services are available to men too, if needed. The clinic is staffed by an experienced women’s health nurse practitioner and a clinic coordinator and overseen by a Hancock OB/GYN physician. The clinic is open to all women, both insured and uninsured. Funding for the Women’s Clinic comes from multiple sources, but a large portion of the clinic is funded through donations to Women Helping Women. To learn more or schedule an appointment, please call the clinic coordinator at (317) 468-4641.
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13700 CONFERENCE CTR DR. S.
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WHICH PREVENTATIVE SCREENINGS SHOULD YOU SCHEDULE? Feeling overwhelmed by the number of preventative screenings recommended these days? Although it can be difficult to make the time necessary to attend all of your screenings, it is the best way to ensure your long term health and wellbeing. Preventative screenings help to find and diagnose common diseases early on—which leads to better treatment outcomes for patients.
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So which ones should you focus on? The answer isn’t always clear because what your provider will recommend depends on your age and gender as well as family history and other risk factors. That’s why we have compiled a list to help you sort through the noise and get down to the business of protecting your health.
COMMON SCREENINGS EVERYONE SHOULD CONSIDER A simple blood draw, combined with the right set of blood tests, can be a powerful tool to understand your future health and help you take steps now to avoid dreaded diseases. The following tests are all inexpensive, easy to schedule with your primary care provider and recommended for folks of all backgrounds. Complete Blood Count (CBC) - This gives you baseline numbers for key factors in your blood such as red blood cells (which carry oxygen), white blood cells (which fight infection), and platelets (which aid in wound healing). The CBC can help to detect disorders in the blood such as anemia, leukemia, and infection. Comprehensive Metabolic Panel (CMP) or General Chemistry Panel - This set of smaller tests allows doctors to check your organ function and look for conditions like diabetes, liver and kidney disease, and check risk factors for heart disease. Lipid Panel - A lipid panel helps to evaluate your risk factors for hardened arteries and heart disease, and looks for high levels of fats and other lipids in the blood, which may point to coronary artery disease. If the lipid panel says your cholesterol levels are off, you may be able to address your risk through diet, exercise, or cholesterol-lowering drugs. Thyroid Stimulating Hormone (TSH) and Free T-4 - These thyroid tests are used to determine thyroid function and to screen for overactive thyroid (hyperthyroidism) or underactive thyroid (hypothyroidism). Lifestyle changes (such as stress-reduction and better sleep) may help if the test finds evidence of a thyroid problem.
A ROUTINE, YEARLY PHYSICAL IS A GREAT TIME FOR YOUR PROVIDER TO CHECK UP ON THESE NUMBERS. THEY WILL ALSO TAKE A BLOOD PRESSURE READING, ANOTHER IMPORTANT SCREENING THAT CAN POINT TO YOUR RISK OF HEART DISEASE AND OTHER ILLNESSES. 19 17
FOR THE LADIES IN THE HOUSE Colonoscopy - This test undoubtedly saves many lives each year, as rates of colon cancer climb, even for younger age groups. Current recommendations to begin screening are between the ages of 45 and 50, but earlier for those with family history. Mammogram - Incredibly important in diagnosing breast cancer early on. Doctors recommend starting screenings at age 40, although, again, if you have a family history you will need to start earlier. Pap and HPV testing - You’ll need to get your feet up in the stirrups every five years from the ages of 30-65. If you are younger than 30, you should have a screening done to ensure you have a normal pap. Skin check - Skin cancer can be prevented with consistent screenings. Starting at age 18, and especially if you are fair skinned, you should be in touch with a dermatologist. Full body skin checks should begin at age 40. Bone density test - Osteoporosis, or a decrease in bone density, is a real threat to women, especially as we age. Make sure to get bone density screenings starting at age 50 if you have risk factors and age 65 otherwise.
FOR THE GENTS Men should also schedule skin checks, routine colonoscopies and even bone density testing. Another preventative screening that should be considered is the Prostate Specific Antigen (PSA) Test. Completed by your primary care provider with a simple blood draw, The PSA Test measures the presence of
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a protein produced by the prostate gland. The PSA level is often elevated in men with prostate cancer. While the presence of elevated PSA does not always indicate prostate cancer, tracking a patient’s levels over time can be useful in determining his risk for this disease.
FOR THOSE WITH A RISK OF LUNG CANCER Typically, lung cancer screenings are recommended for individuals who are over the age of 50 and meet at least one of the following criteria: • You’re a current smoker with a 30 pack-year history or more, or have quit in the past 15 years. • You have a history of cancer. • You have family members who have had lung cancer. • You have been exposed to hazardous materials such as radon or asbestos. A smoking pack-year refers to the number of years you smoked multiplied by the number of packs of cigarettes you smoked per day. For example, someone who smoked two packs a day for 15 years would have 30 pack-years of smoking. The same could be said for someone who smoked one pack a day for 30 years.
PREVENTATIVE SCREENINGS ARE VITAL IN PROTECTING THE FUTURE OF YOUR HEALTH. YOUR PRIMARY CARE PROVIDER CAN HELP YOU SCHEDULE OR REFER YOU FOR TESTING, DEPENDING ON YOUR AGE AND OTHER RISK FACTORS. STAYING ON TOP OF YOUR HEALTH NOW WILL REWARD YOU WITH A HIGHER QUALITY OF LIFE AS YOU AGE!
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SHEET PAN MAPLE DIJON CHICKEN AND VEGETABLES The flavors of fall are warm, fragrant and comforting, just like this super easy dinner. Simply add all of your vegetables onto a pan with some deliciously seasoned and slathered chicken and you’ve got a meal that can stand on its own.
INGREDIENTS: • 2 lbs chicken breast 4 large chicken breasts • 4 cups carrots peeled and sliced into coins • 6 shallots sliced • 12 oz broccoli florets • olive oil spray • 1 tsp kosher salt • 1 tsp paprika • 1 tsp dried thyme • 1 tsp garlic powder • 1/4 cup real maple syrup • 1/4 cup Dijon mustard • 2 tbsp olive oil • 2 tbsp fresh parsley for garnish
DIRECTIONS: 1. Preheat the oven to 400F. 2. Line a sheet pan with parchment paper. Spray with olive oil spray. 3. Peel the carrots and cut them into round coins. 4. Slice the shallots. 5. Arrange the vegetables on the sheet pan with the raw chicken breasts, spray more olive oil spray on the top. 6. Combine the kosher salt, paprika, garlic powder and thyme together and sprinkle evenly on the chicken and vegetables (make sure to coat both sides of the chicken). 7. In a small bowl, combine the maple syrup, Dijon mustard and olive oil. Pour this mixture evenly over the chicken breast and vegetables (make sure to coat both sides of the chicken). 8. Roast the chicken and vegetables for 30 minutes or until the internal temperature of the chicken reaches 165F. 9. Garnish with the fresh parsley. 16 22
HEALTHY PUMPKIN AND OATMEAL PANCAKES Not only is this recipe delicious, it is also naturally gluten free! Whole grain oats and pumpkin puree push this recipe up a notch, nourishing your body as well as your taste buds. Make these on a Saturday morning this fall and you won’t find a single one left on the plate!
INGREDIENTS: • 3/4 cup pumpkin puree • 2 large eggs • 2/3 cup unsweetened vanilla almond milk (or milk of choice) • 2 teaspoons vanilla extract • 1 tablespoon pure maple syrup • 1 1/2 cups old fashioned rolled oats, gluten free if desired • 2 teaspoons baking powder • 1 teaspoon ground cinnamon • 1/2 teaspoon allspice • 1/2 teaspoon nutmeg • 1/2 teaspoon ground ginger • 1/4 teaspoon salt • Olive oil, for cooking
DIRECTIONS: 1. Add all of the ingredients to a blender and blend on high until completely smooth, about 30 seconds to 1 minute. 2. Lightly coat a griddle with coconut oil, vegan butter or olive oil and place over a medium heat. Once the pan is hot, add about 1/3 cup of the batter to the griddle for each pancake; the batter may be thick so you’ll need to use a spoon to spread out the batter a bit. It will get thicker as it sits so be sure to cook these pancakes. immediately after blending. Cook for 2-4 minutes until pancakes slightly puff up and you see a few bubbles along the edges. 3. Flip cakes and cook until golden brown on underside. If you find that pancakes are browning too quickly, then you need to lower the heat. I normally start on medium heat, then reduce to medium low later so that my pancakes don’t burn If at any point your griddle starts smoking, it means your pan is way too hot. Wipe skillet clean and repeat with more oil and remaining batter. 23 17
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