DIET AND STRESS DOES YOUR DIET IMPACT YOUR STRESS LEVELS | 06 IT'S A SHOE-IN CHOOSING THE RIGHT SHOES | 8
MOTION ANALYSIS TAKING AIM AT GOLFERS | 10 WOMAN WARRIOR FIGHTING FOR A HEALTHY LIFE | 12
PLUS: HOLDING STEADY, LOCAL VEGETABLES FOR THE WIN, AND MORE
DIET AND STRESS HOW THEY IMPACT EACH OTHER
IT'S A SHOE-IN CHOOSING THE RIGHT SHOW
MOTION ANALYSIS TAKING AIM AT GOLFERS
A WORD FROM JOY HIGBEE HERE'S TO BE WELL WOMAN WARRIOR FIGHTING FOR A HEALTHY LIFE
YOUR DIET IMPACT YOUR STRESS LEVELS | PG. 6 Eating Healthy & Exercising
HOLDING STEADY APRIL IS PARKINSON'S DISEASE AWARENESS MONTH PLUS LOCAL VEGETABLES FOR THE WIN HEALTHY ALTERNATIVES TO WATER FOR SPRING HYDRATION
Asparagus
HancockHealth.org
HANCOCK WELL-BEING
Welcome to the third installment , a publication of our Hancock Wellness Centers.
Throughout this issue, you’ll find features meant to guide and inspire you to take the next step in your wellness journey.
With summer just around the corner, it can be difficult to maintain any sort of routine. But that’s one of my favorite features of the Hancock Wellness Centers: there’s always something new to try. Can’t make it to your favorite class? Try a small group or recreational sport instead! Don’t want to swim indoors during summer? Switch it up and try out one of the tracks or our outdoor trails! Not sure where to start? Get your free No Sweat Intro and let one of our degreed-professionals tailor the journey for you. There really is something for everyone, and you’ll learn about some of those offerings right here.
In this issue, you’ll also read an inspirational story about one of our members whose milestones would cause even the most dedicated person to falter on their wellness journey. She shares her story with passion and positivity. I hope you’ll read through it and be encouraged by Tracey’s perseverance and her beautiful attitude about life.
Another exciting feature in this month’s issue is the introduction of our recently launched Movement Lab at the New Pal Wellness Center.
With our state-of-the-art DARI Motion Movement Lab, you can undergo the same analysis that elite athletes in the NFL, NBA, and other exercise enthusiasts around the world trust to predict and prevent injury and perform at their best.
We will also be offering a Golf Performance Program tailored to help take your game to the next level in partnership with the experts at “Move Better — Move More®”.
No matter what you’re looking for here — whether it’s the encouragement to take that first step in the door, the opportunity to try out a new class, or the challenge to add a little more to your workout, I hope you’ll find something in this issue meant for you. 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.
EATING HEALTHY AND EXERCISING ARE AT THE TOP OF THE LIST WHEN IT COMES TO MANAGING STRESS. BUT WHY?
Does the food you put on your plate everyday really make that much of a difference? Turns out it does, and in more ways than you can even imagine.
In fact, diet impacts your stress levels just as much as your stress levels impact what you choose to eat
That’s right, it is a two way street, which is great news. Why? Because every day, at each meal or snack time, you have the opportunity to create a less stressful life for yourself and, in return, empower yourself to take your happiness into your own hands.
Stress is a physical reaction caused by the release of the hormones cortisol and adrenaline into the body. Not so scary when we put it that way, right? In fact, it is a normal part of our physiology. When our brains were more primitive (and we were living our lives outdoors), it was important to remain hypervigilant to danger. If we spotted a predator, for instance, an acute stress reaction would occur, releasing these hormones into the body and allowing us to stay awake, move quickly, and hyperfocus. Our heart rates would increase and blood flow would stop going to the digestive system, moving instead to our brains so we could think about how to survive.
These days, we aren’t running away from animals who want to eat us (as much … haha) but our brains are still releasing stress hormones in traffic, at work, when we are getting kids out the door to school and any other times you feel your body becoming physically stressed. With less time to rest and close those stress loops, more and more humans are facing burn out than ever before.
The good news? Aside from working out and getting the help you need from a professional, there are some simple things you can put on your plate every day that will help your body to manage stress and feel better.
There are certain foods that trigger imbalance in the body. They are mainly packaged foods that are high in sugars and other processed ingredients. So, like any good wellness mag, we are here to tell you to switch to a healthy, whole foods diet for starters. This means including fresh fruits, vegetables, nuts, seeds, whole grains and lean proteins on your plate each meal (and at snack time too) as much as you can.
Aside from that, there are some stress superfoods available right in your own pantry that can help you even more. How do they do that?
By releasing hormones meant to tame our stress response, such as serotonin, and providing nutrients that help to calm the nervous system, such as magnesium.
HERE ARE SOME OF OUR FAVORITES:
• Complex carbohydrates such as oatmeal or whole grain pasta
• Oranges and other citrus rich in vitamin C
• Spinach and other leafy greens rich in magnesium
• Fatty fish, such as salmon, which provide beneficial Omega-3 fatty acids
• Black tea
• Pistachios and other nuts and seeds
• Avocados, which provide plenty of potassium
At the Hancock Wellness Centers, registered dietitians are always on hand to answer questions from our members about anything and everything nutrition related. Want to know one of the biggest things they tell their clients is the key to a great relationship with food? Moderation.
Fad diets have us going all over the place and, many times, they are so extreme that they can even cause harm to the body. Our bodies enjoy balance so, instead of jumping on the next Keto bandwagon to manage your stress eating, why not try moderation?
This key component of a healthy diet just refers to trying your best to aim for healthy, whole foods while also indulging in foods your body craves or enjoys.
It was Michael Pollen who gave us the most simple, wise words about food: “Eat food. Mostly plants. Not too much.” In this simple idea, the key lies in moderation with a heaping dose of mindfulness and intentionality. So, the next time you are feeling stressed, don’t let it catapult you into binging on an entire pint of your favorite flavor of Ben and Jerry’s. Instead, grab your ice cream scoop and a small bowl, enjoy your serving size and notice how your body reacts to the sugars and carbohydrates in your favorite treat.
Stress isn’t always something we can manage on our own. If you want to learn more about how you can change your diet to help your body handle stress and feel better, stop by one of the Hancock Health Wellness Centers and speak to a registered dietitian. From personalized nutrition plans to the motivation you need, our team is here to support you on your wellness journey!
So, you have committed to getting more active this spring … how do you choose the right shoe?
Shoes are an incredibly important part of any workout. Your feet are your foundation, and how you keep them healthy can affect just about every other major joint, bone, and muscle in your lower body. If you have an unhealthy alignment in your feet, your ankles, knees, and hips could suffer greatly, especially with the repetitive movement we find in many exercise routines.
Whether you have been hitting the pavement to train for the Mini Marathon, you have your eyes set on a long-distance hike or you just want to hop into the nearest Zumba class, you will need to choose the right shoe to keep the rest of your body pain-free.
You may have heard the term “gait” when referring to horses, but don’t be surprised if your local shoe salespersons bring up this vocabulary word in relation to your feet. A gait is a pattern of limb movements during locomotion. For us humans, it speaks to how our legs and feet participate in the bipedal fun of walking and running.
What most people may not know is that their gait is an important factor when choosing the right shoes, especially if you plan to do any running or long bouts of walking. Your gait determines how your feet hit the ground, also called pronation, of which there are three types:
NEUTRAL:
Your foot rolls inward a healthy amount
OVERPRONATION:
Your foot rolls inward too much
SUPINATION:
Your foot rolls outward instead of inward
To check your own pronation style, have a look at an old pair of sneakers. If the wear and tear tend to be where the balls of the feet are, you have a neutral gait. If you find that the part of your shoe in contact with the inside edge of your foot and big toe gets the most wear, you are most likely overpronating.
Supination will cause wear where the outside edges of your feet fall.
Purchasing the right shoe is important in supporting your feet, depending on your pronation style. By bringing your feet toward a neutral place, you will notice less pain or injury in other parts of your body and your performance will naturally increase.
Along with gait, comfort is another important factor in determining the correct shoe type for your activity. Although shoes used to be multiuse, today’s shoes are more specialized, meaning a shoe that is comfortable for running will most likely not do the trick if you are hiking. You will need to know which activities you are gearing up to participate in and then shop accordingly.
– Running shoes generally have more cushion to act as padding when your feet hit the ground. This helps to absorb the shock each hit sends up through your legs. By minimizing these forces, you will experience less tendonitis, stress fractures and knee pain. Some people go for the minimalist running shoes. While this may work for them, they are not for everyone. Take care with your feet; if you need more support, find it in the perfect running shoe for your body.
HIKING – Hiking shoes tend to have a thick bottom and aren’t generally as flexible as running shoes. This protects the feet and ankles from slipping and sliding on rocky or uneven terrain. Which hiking boots you choose will depend on the weather you are getting ready for. If you will be somewhere slippery and wet, you will want ankle support and even waterproofing. However, if you are just doing an easy hike on even terrain, low cut hiking boots might do the trick.
EVERYTHING ELSE – If you are someone who likes to try out different activities, such as strength training, group fitness classes, biking, walking, and more, then cross trainers are the way to go. These shoes may not be as specialized as our other friends, but a good pair of cross trainers can get you active doing all types of things. If you aren’t planning to do heavy hiking or run a marathon, then choose cross trainers with the right support for your gait. Make sure to try out your shoes before you buy them to ensure ultimate comfort.
Increasing your activity level is a great way to ensure your continued health this spring and throughout the year. If you top it off by finding the right footwear, you can be unstoppable in reaching your health and wellness goals!
Unique offering provides full-body assessment and personalized plan.
Members of Hancock Wellness Centers have the potential for a significant advantage when they tee up on the links this summer.
The Hancock Health Movement Lab at New Palestine powered by DARI Motion in partnership with Move Better — Move More® will offer golfers a full-body assessment this spring that identifies motion health, mobility, performance, alignment, sway, and force … in a five-minute time frame. That assessment, generated from DARI’s markerless (no wires, sticky electrodes or intrusive tech) solution, is then paired up with the Move Better — Move More® program that uses DARI’s data to plot a personalized path for optimal movement potential.
While initially targeting golfers for analysis, as the Movement Lab offerings evolve, Hungate says he is excited to see how different populations integrate the technology into their wellness journeys. “Long term, we want to create an awareness of people thinking about movement as something they can track as well as improve, making movement a more mindful, purposeful process.”
INTERESTED IN SCHEDULING AN APPOINTMENT IN THE MOVEMENT LAB? CALL THE HANCOCK WELLNESS CENTER AT NEW PALESTINE FOR MORE INFORMATION AT (317) 866-7400
EMPLOYERS, TEAMS AND OTHER ORGANIZATIONS MAY CONTACT JOEL HUNGATE AT JHUNGATE@HANCOCKHEALTH.ORG FOR MORE INFORMATION ABOUT CONTRACTUAL PROGRAMS.
That’s a real hole-in-one for Hancock Health, says Joel Hungate, BME/EMBA, executive director of Hancock Well-Being and Employer Strategy. “It is the first markerless solution for human motion analysis that is available in a retail setting in Indiana,” he says. And, it’s not just for golfers.
“DARI is used by professional NBA and NFL franchises throughout the country as well as several collegiate teams. We are bringing world-class technology to our community in the spirit of maximizing the health of our Hancock County and East Central Indiana neighbors,” says Hungate.
Hungate is also enthusiastic about the Movement Lab meeting the community where they are — literally. “Because it is a technology-based solution, it is mobile,” he explained. “We are able to take the Movement Lab to employers, school systems, anywhere they are looking for an in-depth assessment of a group and a subsequent movement plan.”
It isn’t every day you meet someone like Tracey Hill, a member of the Hancock Health Wellness Center in New Palestine. She may look like a fit, average 56-year-old, but her journey has taken her to places many of us might not be able to survive. From excessive weight gain and loss to a devastating car accident to breast cancer, Tracey has made it through life’s challenges with the help of her motivation to get to the gym.
Tracey joined the Hancock Wellness Center family when she was 31, after realizing that her weight was causing health problems and leading her down the road to diabetes, high cholesterol, heart disease and more. She started working hard with a trainer and began eating healthier to lose over 100 pounds. For some, this might be the end of their journey, but for Tracey, it was only the beginning of a tough road.
After losing weight, she was involved in a car accident that had her laid up for almost two years. With no way to successfully hit the gym because of her knees and back, she says she, “gained the weight back and then some.” However, Hancock Health surgeons took a chance on Tracey and did a double knee replacement in hopes that it would help her to get active again. At this point, she recounts that, “I knew I had to do something and make a change. I was heading down the path toward diabetes; my cholesterol was horrendous. If I am going to avoid a heart attack, stroke or diabetes, then I am not on the right path.” For her, this meant she needed to get back to the gym, lose the weight and feel her vitality again.
This time, she lost 110 pounds through the same diet and exercise routine. She was then paired with trainer Carly Edon who Tracey says, “works me hard but we are a great fit for each other.” As it turns out, finding the right trainer and sticking with her would help her as she underwent more physical challenges in her journey.
Once she found her rhythm at the gym, she knew she wasn’t going anywhere. Between twice a week weight lifting sessions with Carly to exploring group classes such as Air Max, Pilates, spin and more, Tracey was healthier than ever. Then, she found out she would need a hysterectomy.
Knowing she was going in for a major surgery, Tracey was able to prepare at the gym ahead of time. Carly was wise enough to give her just the right amount of work to build up her muscle and range of motion so that her recovery would be a breeze. And it was. Hancock Health surgeons performed a successful surgery, and Tracey was able to make her way back to the gym in record time, feeling great even post-op. Tracey says her physicians told her that, “People who work out come back quicker, and they encouraged me to get back to the gym and work out.”
Later in the year, during her routine mammogram screening at Hancock Health, Tracey found out that she had breast cancer. Fortunately, it was Stage 1 and her providers acted quickly. “They were able to get me in really quickly and stay on top of it. The cancer center was on top of everything and I was really impressed.” Thanks to quick work on behalf of her doctors and a unilateral mastectomy, Tracey was cancer free post-surgery. Like her previous surgery, trainer Carly had made sure that she was ready by creating a workout that would keep her range of motion and health in tiptop shape both before and after.
For Tracey, getting back to the gym after her surgeries was everything. Moving her body and socializing carries a huge mental health component for her, helping her to burn off stress and keep herself going through tough times. In fact, she says with a big smile, “As soon as they would let me drive [after surgery], I was able to come back to the gym and start talking to people to socialize.”
Tracey credits her trainer Carly for her chance to avoid physical and occupational therapy and her quick recovery. In fact, she says, “I have learned more in the last year and three months with Carly than I ever have before,” says Tracey. “She has been the most effective and challenging trainer I have ever had. She knows she can push me. I like being pushed.”
When asked about what motivates her, Tracey says, ”Last year was difficult, having the surgeries, but it was also one of the best years of my life. I got back to everything I love doing, and I am working out at a pre-surgery level.” Now she is speeding ahead into 2024 with goals to increase her range of motion, flexibility, strength and more. She sets goals with her trainer and personally and commits to a consistent routine at the gym. She even works with the dietitians to ensure she is getting enough nutrients in her diet and is able to stay on track with her health.
Tracey hopes everyone can be as lucky as she has been on her health journey, finding just the right people at just the right time to help them along the way. “Training is expensive but it is worth every penny. I have been training with someone for 23 years and I have learned the most from Carly in the past 15 months than I have from anybody. No one will work you harder than a trainer.”
Wherever you face cancer, Hancock Health fights alongside you. Putting powerful technology into the hands of an expert team, backing it with world-leading Mayo Clinic resources, and giving the people of East Central Indiana all the support they need. Exactly where it’s needed. HancockHealth.org/Cancer
April is Parkinson’s Disease Awareness Month and there is no better time to shed light on both how difficult this diagnosis can be AND how our Hancock Wellness Centers are helping members cope. PD affects roughly 1 million Americans and, next to Alzheimer’s, it is the second most common neurodegenerative disease.
A PD diagnosis is life-changing. This disease is known to impact dopamineproducing neurons in a specific area of the brain, causing symptoms such as tremors, slowing of movement, limb stiffness, gait issues and problems with balance. And these are just the tip of the iceberg. People with PD also tend to develop non-motor symptoms such as anxiety, depression, apathy, hallucinations, constipation, sleep disorders, loss of sense of smell and cognitive impairments.
If your partner or someone you love has been diagnosed with PD, it can mean a lot of life changes for you as well. You may be thrust into a caregiving role that you weren’t ready to take on. You may also feel confused about how to help in the wake of such a huge diagnosis. We hope it is comforting to know that, just as your loved one will be experiencing different stages of the disease, you as the caregiver will also be doing the same and neither of you are alone in the process.
Whether you are the one diagnosed or the family of someone who has PD, getting the mental, physical and emotional help you all need will go a long way in ensuring you can support one another.
If you are caring for someone with PD make sure to take care of yourself through regular physical activity, a healthy diet, getting enough sleep, asking for help from your community and joining a support group.
For those who receive a PD diagnosis, self care must become a priority. It may take a lot of organizing to maintain medication schedules as well as doctor’s appointments, but devising a system that works for you and your caregiver early on will help you to stay on top of things.
Eating healthy in order to maintain a high functioning immune system, ditching the alcohol, and learning calming techniques found in yoga and meditation are also important. Recognize that some days will feel “good” and some will feel “bad.” Begin the process of allowing yourself both of these and prioritize rest when you need to.
Most importantly, physical movement should become a consistent part of your daily routine. Studies have shown that exercising for 2.5 hours a week can help slow the decline in quality of life for those with PD.
The Hancock Health Wellness Centers are here to help you fight back against PD with the Rock Steady Boxing program! As a part of our clinical programming, this class is taught by professional exercise specialists at our Medical Fitness Certified Facilities in Greenfield and New Palestine. A non-contact boxing program, this class will help you to regain and maintain your balance, stability, build muscle and feel stronger. By getting consistent exercise, you will also fight back against the mental side effects of Parkinson’s and ward off the decline that is so predominant in this condition.
There is nothing like a sweat session with certified professionals who understand PD to help you experience better sleep, a mood boost, decreased stress and increased mobility!
If you want to join our members in the fight against PD, head to the Hancock Health Wellness Centers in New Palestine or Greenfield and ask about our Rock Steady Boxing Program as well as other clinical programming that can help you get moving!
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.
Why eat local? Between rising transportation costs of imported food as well as the benefits of eating seasonally available produce when it is at its nutritional peak, eating local can’t be beat. But what is available in Indiana right now, while the weather is still warming up and the gardens aren’t quite yet in full bloom?
CHECK OUT THESE SEASONAL VEGETABLES
Leafy greens such as kale, swiss chard, spinach and lettuces love the springtime weather. If you love gardening, plant some hardy seeds to grow your own delicious greens for stir fries, salads and more. Not only that, carrots, asparagus, peas, beets, turnips and parsnips are wonderfully sweet and crisp this time of year and available from many local Hancock County farms.
A FAVORITE SPRINGTIME RECIPE: EASY BAKED ASPARAGUS
Asparagus is full of fiber, vitamin E, folic acid and other antioxidants. It is a great vegetable for UTI prevention and reproductive health. Check out this delicious roasted asparagus recipe that is not only easy but makes a great side to just about any meal, even breakfast!
CHECK OUT THE MCCORDSVILLE COMMUNITY GARDENS!
The Hancock Health McCordsville Wellness Center has raised beds with fresh produce grown every year. Produce is often available to those visiting the wellness centers, along with recipes and more. Make sure to check it out during the late spring and summer months!
INGREDIENTS
• 1 small lemon
• 1 Tbsp olive oil
• 2 cloves garlic, minced
• 2 bunches of local, fresh asparagus
• ½ tsp salt
• ¼ tsp pepper
• 3 Tbsp unsalted butter
• 3 Tbsp parmesan cheese
INSTRUCTIONS
• Preheat your oven to 400 degrees F.
• Grate lemon zest into a bowl and stir in the garlic and olive oil. Slice the rest of the lemon into thin discs.
• Cut the woody stems from the bottom of the asparagus. Then, arrange it on a sheet pan on top of a piece of parchment paper.
• Toss with oil mixture and sprinkle with salt and pepper. Arrange lemon discs on top of the asparagus and roast for about 8 minutes.
• When asparagus is finished, toss with butter and parmesan cheese. Serve warm.
Spring is finally here and the warmth in the air is becoming more noticeable every day. As we head into the months of ample sunshine in Indiana, it is important to think more proactively about your hydration. Water is a great way to quench your thirst, but if winter’s departure leaves you yearning for something new and more flavorful, we’ve got some great recipes for you to try.
(P.S. they are healthy, too, and make a great alternative to a cocktail after a long day outdoors!)
INGREDIENTS
INGREDIENTS
• 6 mint leaves
• Agave nectar
• Ice
• Juice of ½ lime
• 6 ounces coconut water (chilled is best)
INSTRUCTIONS
Add mint leaves and 1-2 tsp of agave nectar to the bottom of a glass. Muddle together to release the flavors of the mint. Then, add the ice, coconut water, lime juice and more agave to taste (if needed). Stir and sip!
TRY THESE WONDERFUL FLAVORS
• Watermelon, kiwi and mint
• Cucumber and mint
• Blueberry, lemon and rosemary
• Strawberry, lemon and basil
INSTRUCTIONS
Infusing water with favorite fruits and herbs is a great way to give it a zing. Best of all? The combinations are endless and you can make a large pitcher to last you an entire day or serve a crowd. Here are some basic instructions and our favorite flavor combos:
To make infused water: Place fruit and/or herbs in the bottom of a pitcher (preferably glass). Then, fill with ice and water. Remove fruit after 24 hours.
