Be Well Spring 2023

ISSUE 01 | SPRING 2023

M A K I N G H E A LT H P O S S I B L E

WHAT'S INSIDE...

H E A LT H F O C U S E D R OBIN WA RD

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PG. 6

P L AY G R O U N D W O R K O U T S NOT JUST FOR KIDS | PG. 10

LIFELONG FRIENDS M A K E H E A LT H A B F F | P G . 1 8

FOOD AS FUEL YOUR BODY IS A MACHINE

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GET FIT WITH YOUR BUD SEE PAGE 18

SEE WHAT IS INSIDE...

PG. 5

A WORD FROM DR. FLETCHER WECLOME TO BE WELL

PG. 6

H E A LT H F O C U S E D R OBIN WA RD L I V I N G A H E A LT H -

PG. 8

FITNESS TRENDS THREE SUMMER TRENDS

PG. 10

FOCUSED LIFE | PG. 6

Robin Ward's journey

P L AY G R O U N D W O R K O U T S NOT JUST FOR KIDS

PG. 14

IN IT TO WIN IT JASON SNIDER

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C A R D I O AT E V E R Y A G E E V E R Y A G E . E V E R Y S TA G E

PG. 18

W H AT ' S C O O K I N G | P G . 2 4

Let's do brunch

LIFE LONG FRIENDS M A K E H E A LT H A B F F

PG. 20

3 WAY S T O S TA R T O V E R G E T T I N G S TA R T E D T O E X E R C I S E

PLUS PG. 21

FOOD AS FUEL

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FUEL YOUR BODY

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SPRING BRUNCH

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RECIPES

PG. 26

DINING ALFRESCO

C A R D I O AT E V E RY A G E | P G . 1 6

Every age. Every Stage

IN CENTRAL INDIANA

02P G . X

ISSUE #7

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WELCOME TO THE INAUGURAL ISSUE OF BE WELL!

A HEALTH NETWORK THAT PUTS YOU AT THE CENTER. MICHAEL FLETCHER, MD SENIOR VICE PRESIDENT O F E M P L OY E R S T R AT E G I E S

As a publication of our Hancock Wellness Centers, we wanted to provide some inspiration with the success stories of some of our members as well as provide information in the form of tips and suggestions as they relate to those success stories.

Hancock Health has 30+ locations to make health possible.

From a hospital named as one of the nation’s safest, to Wellness Centers supporting lifelong health, our healthcare network has been shaped intentionally around your needs. To see all the ways we’re building our care (and our network) around you, visit HancockHealth.org.

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These articles are meant to inspire others to take the next step in their own wellness journeys — whether that means having an initial assessment with an exercise specialist and getting into a regular exercise routine or taking a deepdive into the nuances of your diet as it relates to your health.

It’s all about making the community we serve a healthier, better, more attractive place to live – and, as you’ve probably heard in our commercials or read in our promotional literature — about making “health possible.”

We believe there is no better place for that journey than within the Hancock Health system that provides a holistic approach to health. Under the Hancock Health “umbrella,” we provide medical expertise through our network of physicians and our partners in the Mayo Clinic Care Network; convenient, accessible, and affordable immediate care, labs, and imaging at Hancock Gateway Health; free mental health and addiction support from our experts at Healthy365, and exercise and nutrition expertise and top-notch facilities of our three Hancock Wellness Centers.

The success stories featured in Be Well are stories exemplifying how people just like you are embarking on a health journey. As one of our exercise specialists notes, “The hardest part to the workout is pushing the front door open.” We hope this encourages you to take that first step — our team is waiting on the other side of that door, ready to encourage and support you as well as provide the expertise and guidance to ensure a successful journey.

We present this holistic approach as an extension of our commitment to achieving “population health” — an approach to health care that aims to improve not only the health of individual patients, but of entire communities.

Michael Fletcher, M.D. is one of the founding members of Hancock Internal Medicine and serves as Senior Vice President of Employer Strategies.

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living A HEALTHFOCUSED life

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Robin Ward had attempted weight loss with nominal success. In her own words, “Every time I started having success, I would panic at the ‘can I keep this up?’ and self-destruct.”

At 57-years-old, she changed her strategy. “I was encouraged to instead of choosing a New Year’s resolution, to seek a word for the year. I settled on ‘healthy’ — relational, spiritual, and physical health. I felt like I wanted to go all-in.” And thus began a transformative change.

As a receptionist for the Hancock Health Gastroenterology, Ward was eligible for a pre-diabetes program for employees. She began working with a trainer three times a week and as well as seeking guidance from Kerri Kissell, M.D., medical director for endocrinology, diabetes, and metabolism at Hancock Health. “She helped with my medications and revamped what I was taking,” Ward explains.

“The combination of better eating, exercise, and paying attention to what she told me, I lost 80 pounds.”

When someone noted her weight loss, she no longer had that sense of panic. “Because my focus was ‘getting healthy’ and not ‘weight loss,’ I didn’t self-destruct,” she says. Better yet, she was feeling her success in family outings.

“I love waterfalls, but obviously, the trail gets tough the closer you get to the waterfall. In the past, I would just do the best I could,” she recalls. “Last summer we went to Maine and for the first time, I wouldn’t get winded walking up and down a hill. On the way home, we detoured by a waterfall in New York with an eternal flame. It was slippery and steep at the bottom, and I had to climb over a beaver dam to get to it. I was so happy and excited I could do that. That is MY victory story!”

Her go-to, after-work exercise is the NuStep machine at the Greenfield location. “I go, and most days I don’t even change out of my work clothes. I know I need to get it in!” she says.

The walking track and activity pool at the New Palestine location give her some variety in her exercise program, but her favorite is the therapy pool at McCordsville. “Treading water is my exercise of choice. I love looking out that big window while I’m exercising.” Likewise, she’s a fan of the McCordsville aqua Zumba classes. “The instructor Mary has an encouraging spirit and doesn’t get upset if you can’t follow everything and doesn’t do anything that makes you feel ‘less than.’ The instructors at all the locations work with you where you are in your health journey.”

Ward says she continues to work out, actively seeking those healthier life successes. And she doesn’t limit her workouts to just one of the Hancock Wellness Center locations. For her, each one holds something perfect.

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Strength for Newbies

It’s almost summertime, and we hope you are enjoying some extra time outdoors with your friends and family!

This season is a great time to make healthy lifestyle choices including consuming fresh foods and increasing your activity levels. If you are jumping on the summer fitness bandwagon, then there are some hot trends you need to try.

ARE YOU NEW TO STRENGTH TRAINING? This dynamic exercise uses resistance to help you build muscle. And the biggest benefit of adding more muscle is that you naturally burn more fat! Say goodbye to those long sessions of pounding away on the treadmill. Strength training mixes both cardio and strength to make sure you are getting the biggest bang for your buck.

FROM BODYWEIGHT TO BANDS Strength training doesn’t just use free weights, although this is what many of us think of when we imagine gaining muscle. Instead, you can use a variety of equipment, including resistance bands or machines and even water or bodyweight. The important thing is that you are creating resistance for your body to work against.

So, whether you are enjoying an Aqua Tabata class or working on your Pilates 100, you are performing some type of strength training exercise.

COME ONE COME ALL Strength training is a great form of exercise for any age, especially if your goal is to feel stronger in your body.

No matter if you are male or female, old or young, we can all agree that cardiovascular exercise combined with resistance and strength is a great way to stave off chronic diseases, avoid injuries and maintain ease of movement. In fact, improving bone health and maintaining a healthy body weight are two prominent benefits of this type of exercise.

GOT SOME TIME? If you want maximum benefits, aim to incorporate about 2-3 days of strength training into your exercise routine.

Build muscle, burn fat and get strong by attending a group exercise class, using resistance bands during your workout, or incorporating a variety of bodyweight exercises into your run.

QUESTION ABOUT STRENGTH TRAINING? CONTACT ONE OF THE PERSONAL TRAINERS AT YOUR LOCAL HANCOCK HEALTH WELLNESS CENTER TODAY! 08

THREE FUN SUMMER FITNESS TRENDS

PERSONALIZE YOUR WORKOUTS … BIG TIME Everybody is different and each person has different goals for their exercise routine. That is why personalizing your workout is the best way to keep you focused on your way to success. Hancock Wellness Centers are a great place to get the help of a personal trainer, someone who is skilled and knowledgeable in how to use the equipment and which exact exercises to perform to reach your fitness goals. Not only that, but they can also make sure you are not doing something that could cause an injury, which could set you back big time.

You can also use the help of apps or online fitness classes to personalize your workouts even more. If you love lifting weights and your personal trainer has already given you a full routine, why not mix it up with an online dance class for cardio once or twice a week?

Many people find that they need a bit of variety, so they don’t get bored and, therefore, lose their motivation. You can also use smartphone apps to track your progress or to get more inspiration for personalized workouts. Noom, for example, has been used by many people to kick it up a notch and create a healthier lifestyle for themselves.

FOCUS ON THE WHOLE BODY Another summer trend we are noticing is that people are beginning to take their entire lifestyle into account more so than just what they do at the gym.

You can be a star in your training programs at the wellness center, but if your diet and other lifestyle habits don’t hit the mark, you probably won’t reach your goals.

Diet is an incredibly important aspect of a healthy lifestyle because what you eat will become your fuel at the gym. Eating a whole foods diet also decreases your chances for developing a host of chronic diseases and can help with weight management.

Hancock Wellness Centers are lucky to partner with registered dieticians through our Nutrition and Weight Management, Lifestyle Managment, Physician Referral and Diabetes Education Programs.

It can be just another step on your path toward living your healthiest life!

PEOPLE WHO EXERCISE TOGETHER HAVE FUN TOGETHER Summer is all about getting out there and enjoying the company of friends and family. We emerge from our winter cocoons. At Hancock Wellness Centers, our group exercise classes provide a great chance to enjoy the fun of exercising right alongside others. Studies show that class settings are great for motivating participants to push themselves harder, increasing their confidence and feelings of mastery.

Group exercise classes at Hancock Wellness Centers not only motivate our members, but they also guide them to try new things. Mixing up your workout is a great way to ensure that you are always excited for your next visit to the gym. Test your abilities in our Pilates, yoga, aquatics, aerobic and weightlifting classes. Or try something completely different with our CrossFit offering. High Intensity Interval Training (HIIT) is another fun way to get your sweat on while keeping it new and exciting. If you are starting to workout but you have an injury or illness, we are here for you with our medically certified facility, knowledgeable and trained staff and several programs specifically tailored to your needs!

Whether you are already back into your workout routine this summer or you are itching to start one, begin by trying out one of these trends and see how they shape both your workout and your results. Now is the time to start making those healthy lifestyle choices that can carry your through the rest of the year!

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NOT JUST FOR KIDS P L AY G R O U N D WORKOUTS

PLAYGROUNDS INSPIRE KIDS TO MOVE THEIR BODIES AND GET CURIOUS ABOUT WHAT THEY CAN ACCOMPLISH.

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Y

ou don’t need to be a kid to enjoy the playground.

If you find yourself stuck at the park on a sunny Saturday morning with the kids, then turn it into an easy and effective workout opportunity for yourself! Building a healthy lifestyle for you and your family means making choices that keep you on the path to wellness.

Instead of sitting on the bench, choose to get active with your kids using readily available equipment to build strength, flexibility, and stamina.

Remember your childhood when the monkey bars were such a fun challenge? What about climbing up the slide just to see if you could do it? Or swinging so high and jumping off, hoping you landed on your feet and didn’t break anything?

Playgrounds inspire kids to move their bodies and get curious about what they can accomplish. Now it is your turn to have some fun again!

YOUR EASY AND AFFORDABLE WORKOUT So, you are ready to try this whole working out with playground equipment thing, but where do you start? If one piece of equipment isn’t begging to be climbed, swung from, or played on, then simply start by incorporating exercises you already know, adapted for the great outdoors.

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NOW IT IS YOUR TURN TO HAVE SOME FUN AGAIN

STEP-UPS/

TRICEP

INCLINED PUSHUPS

BENCH JUMPS

DIPS

AND PIKES

One of the basic movements in your average cardio class, step ups require you finding a platform about one or two steps high, such as a bench or a small set of stairs on the playground. All you need to do is step up and then down for as many reps as you want. If you are a craving a little more excitement, try jumping onto the platform instead. Both will exercise your glutes, calves, hamstrings, and thighs as well as your core.

PULLUPS

This one is probably the easiest to decipher. Grab a straight bar and start counting reps. Then, switch your grip for a chin-up to work a different set of arm muscles. Bonus points if you challenge your kids on this one as well. Who can do the most

Remember these from gym class? Building your triceps is easy at the playground.

Just grab an empty bench or platform (make sure not to get run over by the kids) and stand with your back to it while placing hands on the edge about shoulder width apart.

Lower your body and then press up again. The farther your feet are from the bench, the harder this one becomes!

Simply place your feet in the swing, hands on the ground with straight arms and the get body into a pushup position.

As you lift and lower using the strength in your arms, you will also be using your core to keep your torso and legs stabilized. If you want to add an additional movement, you can also pike your body, so your feet come toward your hands (but don’t try to touch them).

WA L L

SIDE

SITS

CRUCNHES

Want to work your legs and glutes some more? Find a flat surface and pretend that you are sitting in a chair. Your knees should be directly above your ankles. Try to hold this for a minute or more if you can.

pullups in your family?

PLAYTIME!

Gravity will help you get an even better workout on this one. Place your feet at the top of the slide, fitting them into the handles or bars to stabilize yourself. Lay your body down the length of the slide so that your head is toward the bottom.

Now try some crunches! Do as many reps as you can but remember that you will need to save one big sit up for the end to get you off the slide!

After you have exhausted all your formal adult exercises, it is time to have some childlike fun. Test out your abilities on the monkey bars. You might be surprised as to how much strength it takes to move your body across. Climb ladders, walls, slides, and even try to make an obstacle course out of the play equipment. Your kids will be thrilled when you challenge them to America Ninja Warrior style feats of athleticism. Best of all? You will be building healthy habits for your whole family! Now get moving!

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ISSUE #8

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IN IT TO WIN IT TO SAY JASON SNIDER’S LIFE TOOK AN UNEXPECTED TURN IS AN UNDERSTATEMENT. When he was sick early in 2020, he didn’t realize that illness would linger in the form of a heart murmur. While he was a smoker and not in prime physical condition, he was not terribly concerned and went about his normal routine until September 2021.

“I was helping a friend and when I got home, I realized I couldn’t breathe. I thought I had pneumonia,” he recounts. “The doctor ordered a heart echocardiogram ... and a month later I had open heart surgery.”

As jarring as that was, the post-operative months were almost more difficult. “I lost muscle mass and flexibility. I’d get winded from just walking from the couch to the kitchen, and I was sleeping a lot,” he says.

“I had taken my health for granted, and I told myself I never wanted to get like that again. I realized health is a valuable asset. As soon as I got clearance from my doctors, I joined Hancock Health Wellness Center.”

He met with exercise specialist Sarah Hurst as well as dietician Michelle at the McCordsville location.

“When you join our wellness center, we provide what we call a ‘no sweat intro’ to see how we can best support the wellness journey. Usually it’s a workout plan, show equipment, get you into a program if that’s what you’re interested in,” explains Hurst. “After the initial consultation with Jason, I knew that personal training was his thing. He was ALL in. Jason makes my job easy; he is always ready to go. I’ve never heard him complain, and he always asks for a challenge.”

“I’m in it to win it,” Snider states emphatically. “I’m in better shape than before — my flexibility is incredible, and I’ve gained muscle mass. The closest thing we have to the fountain of youth is exercise. I want to be able to do the things I want to do. Exercise has become a vital and important part of my life.”

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His regimen includes a high-intensity half hour workout with Hurst every Tuesday. Monday through Friday he’s there for about an hour and Saturdays are his cardio-specific days.

“It’s easy to fall into a trap and say, ‘I don’t feel like it.’ But just making it NOT an option to not show and knowing Sarah knows when I’m coming in and exercising makes a difference.”

Hurst credits Snider with his own success.

“He only sees me one time a week. What he is doing outside that session is equally if not more important. I write him “homework,” and I see him in here doing it. He crushes it.”

Snider approaches a healthy diet in the same way, allotting himself 2,400 healthy calories daily. “Michelle provided guidance and I now look at food completely differently,” he says.

“It’s easy to stop and grab fast food, but I just don’t do that. We dine out frequently, but I make healthy choices. Instead of a cheeseburger and fries, I’ll have a steak and vegetables or a salad. Occasionally I’ll splurge and have a pizza ... but working with Michelle has made it easy to eat right.” Snider uses the Hancock Wellness Center food tracking app so his is able to easily monitor his food and share that with his dietician.

Snider says he isn’t sure his quest for health would have gone as well if he had gone elsewhere. “I’m not sure I would have stuck with it. The support I’ve received has been amazing and the facility is clean and offers more than any other gym I’ve ever visited,” he says, noting the value of the membership.

“To hire a personal trainer and a nutritionist privately would cost $1000 a month easily,” he says. “I used to be a smoker – and my joke with my wife is that it’s cheaper to go to the gym, have a personal trainer and a dietician than it was to smoke.”

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CARDIO FOR EVERY AGE If you haven’t heard about the importance of cardio by now, listen up.

There are many benefits to increasing your cardiovascular exercise, including a decreased chance of developing chronic disease, better heart health and maintaining a healthy weight. Whether you’re age 5 or 95, it’s time to get your heart pumping. Here are the best types of cardio for every age and stage in life.

KIDS AND TEENS You may see your kids playing on the playground, running as fast as they can, and think they don’t need any extra gym time. You may be right, but kids need an impressive amount of exercise to stay fit and healthy. With kids, however, it’s not about stressing weight management or heart health necessarily, but helping them develop great habits that will carry them healthily through life. The American Academy of Pediatrics states that children ages 6 to 17 need at least one hour of moderate to vigorous aerobic exercise per day. Vigorous activities, such as biking and running, should be done about three times per week.

IN YOUR 20S For those 20+-year-olds out there, exercise is just as important now as it ever will be. The 20s offer a peak of athletic performance in many ways, so this age group may feel stronger and less like they need to begin an exercise regimen. However, it’s important to care for your body at every stage so you don’t develop diseases as you age.

Recommendations for this age group include reaching a target heart rate of 100-170 bpm and trying for some type of cardio about six days per week. This can vary in length and intensity from 30 minutes of vigorous to 45 or even 60 minutes of mild and moderate. The point is to move and get your heart pumping most days of the week.

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WHEN YOU ARE IN YOUR 30S AND 40S During these two decades, you exercise to stay fit, maintain a healthy weight and prevent any chronic disease from popping up. Prevention is, as they say, the best medicine. That means you need a nearly daily dose of cardio, about five days per week. When you are in your 30s, you can keep the intensity level fairly high with things like circuit training and HIIT. Those in their 40s can bring it down to something more moderate and add in weight training for maximum fat-burning benefits.

One really important tip to follow? Take a day off. Make sure you have one or two days per week to rest your body.

Remember, it’s all about balance, so to balance out the extra energy spent from your fitness regimen, you need to take some days to rest and recover. You aren’t 20 anymore, after all.

N O W T H AT Y O U A R E I N YOUR 50S AND 60S As you age, movement and exercise become even more important to maintaining the health for which you have worked so hard. Don’t neglect to warm up before and stretch after your cardio and other exercise routines to decrease your chances of injury. In your 50s, your workout target becomes four to six cardio sessions per week that last about 20-40 minutes as well as some additional weight training. Keep it to a moderate pace. In your 60s, be a little gentler with yourself and try for about three days a week of challenging but not exhausting cardio. Walking and balance activities are great for both decades of aging.

AGE 65 AND UP If you have your AARP card, it is time to rise to your senior status.

You may have retired from your job, but that doesn’t mean you get to retire your fitness routine!

Adults aged 65 and over should be getting about two and a half hours per week of moderate aerobic exercise, such as briskly walking. If you still go for the vigorous exercise, such as jogging, you can decrease that time to about one and a half hours per week. Exercises that help with balance, strength and flexibility are also a great option. Try out a yoga class or tai chi and keep your mind stimulated as you move your body.

At any age, one of the most important things to remember about exercise is enjoyment!

Whether you get your cardio from a Zumba class, biking with your family or jogging with your furry sidekick doesn’t matter. You will have a much higher chance of maintaining a healthy lifestyle if you’re doing something you actually enjoy rather than something that feels like a chore.

Now get out there and get moving!

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LIFELONG FRIENDS MAKE HEALTH A BFF

H

ealth and wellness experts have long advised that embarking on a health journey with a “buddy” increases the likelihood of success in both participation and maintaining a healthy lifestyle. According to numerous studies, the likelihood of achieving health goals and maintaining a healthy lifestyle is exponentially increased when that journey includes a partner.

“I was so reluctant,” shares Redell.

“I’m not really into group exercise, but I started in November 2021 and really loved it. It’s not a competition, and everyone encourages each other.” And the results have been noticeable: a 50-pound weight loss and a substantial gain in muscle. “In the past, I would be a size eight and weigh 135, but this time when I lost 50 pounds, I was 150 and a size eight. That is muscle.”

According to personal trainer Sarah Hurst, the program is right for everyone and every fitness level. “It consists of constantly varied movements, covering all of the energy systems in your body including both strength and cardio,” she explains. “We have some 16-year-olds there for sports endurance work and even a 74-year-old ... honestly, she’s one of the most energetic in the class.”

Hancock Wellness CenterMcCordsville has a special pair of friends who have made phenomenal strides in their health journey — together.

The people around Redell took notice, especially her life-long friend Shawn Dunagin.

For Redell and Dunagin, the fitness carries beyond their group classes. Both are committed to daily fitness and movement outside the Hancock Health Wellness Center. Redell plays an active role in her nieces and nephews’ lives and says thanks to her dedication to getting stronger, she can easily keep up with the 6-, 3-, and 1-year old.

Jennifer Redell knew it was time for a change in her lifestyle.

“I was tired of sitting on the couch wondering why I wasn’t getting any results,” she says.

She joined the McCordsville location and engaged personal trainer, Sarah Hurst who, in turn, encouraged Redell to explore a group strength and conditioning class.

Redell and Dunagin had been friends since their elementary days at Our Lady of Lourdes and later at Scecina High School.

While Dunagin had been an active runner her entire life, like many women, extra weight began its creep as she entered her 50s and wasn’t lessened by running. A class trial motivated her to join in July 2022. She has lost pounds and reduced her BMI. “It’s different every time,” says Redell. “We are using the rig and barbells — I would have never done that on my own.

The class coaches show the proper technique and work with folks individually, encouraging you to progress when you’re ready.”

“It’s indescribable to see the transformation,” says Hurst.

“Some people come in and are checking off boxes, but they are changing their life. The long-term affect impacts all facets of their lives. While they might start for the looks, it’s the longevity that carries them through.”

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FOR MORE INFORMATION: HANCOCK WELLNESS CENTER - GREENFIELD | 317.468.6100 18

HANCOCK WELLNESS CENTER - MCCORDSVILLE | 317.335.6969 HANCOCK WELLNESS CENTER - NEW PALESTINE | 317.866.7400

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The personal attention provided at all the Hancock Wellness Center locations is a huge differentiator from other fitness facilities. Says Redell,

“Everybody knows your name. It’s become a second home. And now having Shawn do it with me makes it even better.

We hold each other accountable. Honestly, it’s that feeling of thinking that you’ll let people down if you don’t show up.”

What’s the motivating think trainer Hurst tells folks to get them started? “I always say, ‘the hardest part to the workout is pushing the front door open.’

Once you’re here, you’re here for a purpose, and you’ll remember that feeling. You won’t regret pushing the door open.”

According to Hurst, the Wellness Centers are always staffed with exercise specialists whose consult on how to use equipment or what programs might best suit a member is complimentary with membership.

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THREE WAY TO

START OVER THREE WAYS TO GET STARTED EXERCISING

UP 2 WARM AND COOL DOWN

Now that winter hibernation is over, it’s time to ramp up that exercise routine again! Wondering how to get started? If you have been out of practice for a while, it might feel like you have a big old mountain to climb. But, no worries! Getting back into shape can feel as easy as putting one foot in front of the other.

It is important for everyone, not just beginners, to warm up and cool down muscles and joints before hitting the track or exercise equipment. Make sure to leave plenty of time both before and after your workout for some gentle stretching. Attending a gentle yoga class or other group class involving stretching is another great way to ensure you maintain flexibility, a key factor in preventing injuries.

1 START SLOW

Whenever you are diving back into physical activity, you will want to check with your healthcare provider to make sure you have the green light. From there, you can start slow and increase your exercise as you progress.

For some people, this might look like getting in a brisk walk almost every day of the week before making the commitment to run. Or, if strength training is your thing, using resistance bands or light weights is a great way to get started without overdoing it.

If starting slow feels intimidating, finding a personal trainer, like those at your local Hancock Health Wellness Center, is a great way to have some expert guidance.

This way, you will also be able to assess your fitness level and build a plan that can help you meet your goals.

FOOD AS FUEL HANCOCK WELLNESS CENTER

TAKING CARE OF KIDS AND AGING PARENTS IS A COMMON THREAD ACROSS THE LIVES OF WOMEN EVERYWHERE.

3 BE CREATIVE

In general, women tend to put everyone else first and deal with their own well-being last.

Sometimes we begin a new exercise routine with a fervor and burst of excitement that burns out a few weeks later. This is the time when it is the most difficult to maintain your new fitness regimen.

But have no fear, your creativity is here!

When you feel yourself dreading another “same old day” at the gym, try something new to spice things up! Were you heading to the treadmill to get your cardio in? Why not go for a swim in the pool instead? Or instead of that strength training routine, try a HIIT or CrossFit class. There are many ways to get your exercise for the day and enjoying what you do makes sure you are successful in reaching your goals!

"Food is not love or pleasure or celebration. If you want to take better care of yourself, you need to determine how to best fuel that journey.” - Karole Schutt

Karole Schutt was one of those women. “I’m the sandwich generation — I have kids and parents who all need caregiving.

I realized I had to take better care of myself to take care of all these people.”

When the Hancock Wellness Center-New Palestine opened, she says she had no excuses.

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BE THE HOSTESS WITH THE MOSTEST AT YOUR SPRING BRUNCH

“IT WAS FOUR MINUTES AWAY, BUT THE HARDEST PART IS WALKING IN THE DOOR. I’D NEVER DONE ANYTHING LIKE THIS,” she shares. “When I started, I just walked and watched everyone else work on the equipment and hoped I’d figure it out.”

An introductory offer to a personal trainer introduced her to exercise specialist, Cam. “At first, there were basic things that I didn’t realize I couldn’t do ... like a lunge. I just couldn’t do it,” she says. “I had no balance, but I realized, ‘Oh my gosh, I’ve got to do this.’

After first work out, I had total jello legs.”

That was two years ago. She added conditioning to the mix as well as higher intensity workouts and a wider variety of lifting. To date, she has lost 75 pounds while developing an appreciation for the importance of food as fuel.

“At one point I stopped because I couldn’t work as hard as I wanted to; I stopped losing weight. With the help of Cam and Steven, I realized that food is fuel. I need protein and carbs, and I was trying to cut them out,” she explains. “Food is not love or pleasure or celebration. If you want to take better care of yourself, you need to determine how to best fuel that journey.” Pleased with her progress she says, “I’ve come a long way. My kids are old enough that they realize the work I’ve put in and success I’ve had. They are proud and thrilled with it. It’s been a team effort, that’s for sure!”

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FUEL YOUR BODY Have you ever thought about your food as fuel for your body? Although we don’t like to imagine our bodies as machines, think about the gasoline you put into your car.

The higher the grade, the better your motor will run. Food works the same way in that what we put into our bodies affects our performance both at the gym and in life.

KEEP IT SIMPLE If you often finding yourself stuck in a health food rut, know you aren’t alone. Sometimes it is difficult to know which packaged foods are healthy and which ones are just junk food in disguise. The best way to solve your dilemma is to keep it simple (and whole). This means eating plenty of fresh fruits and vegetables, lean proteins and whole grains.

Stuff you can find in the produce section of your grocery store is probably your best bet because that means it is fresh.

NEED MORE SPECIFICS? Filling your tank before you dive into your workout is a great way to ensure your energy levels remain consistent.

First, hydrate with plenty of water. If you can, try to eat about two hours before you plan to exercise and make sure to include plenty of healthy carbohydrates and whole grains as well as protein. That means if you have a morning workout, Greek yogurt, fresh fruit and a piece of whole grain toast or oatmeal is the perfect way to start your day (and fuel your performance).

Side note: You don't need to diet to fuel your body well If you have found yourself not only wondering what to eat, but giving into fad diets too, then maybe it is time to fuel your body with some mindfulness and kindness. Intuitive Eating is all about making decisions based on being in touch with your body’s wants and needs. Sounds like a great way to fuel your next workout, right? You can read more about it by heading to intuitiveeating.org.

With so many things to celebrate this spring, it’s no wonder that hosts and hostesses everywhere are gearing up to serve some delicious brunch fare. Whether setting the table to gather with friends or toast Memorial Day, there’s plenty of inspiration for entertaining this season. If you’re still looking for the springtime muse to strike, you’ve come to the right place.

CHECK OUT THESE TIPS FOR A PERFECT BRUNCH Shop Local One great way to ensure your brunch is fantastic is to rely on local farms for your produce.

Springtime in Indiana brings an abundance of lovely and flavorful foods, such as asparagus, spinach and lettuces and radishes.Head over to your local farm store or make a sweep at the farmers’ market a few days before your brunch to ensure the produce you use is fresh and delicious.

Set the Scene Ensure your guests feel extra welcome by creating a beautiful space for your brunch. Bring nature indoors in the form of spring flowers for a lovely table.

Decide on a few colors on which you’d like to concentrate and use a tablecloth, cloth napkins and plates to create a colorful table scape.

All the Sides You Can Imagine

Now we are getting down to the meat of it: the food. What you

Sides are just as important to a brunch as the main dish.

Salads make a great addition to anything egg-based since they offer something light and refreshing. But serving a salad doesn’t mean you just chop up iceberg lettuce and hope for the best. Try a Citrus Salad With Fennel and Avocado for something healthy and light that your guests will never forget. If you want a classic pairing, go for a Light

serve at your brunch will most

Strawberry-Spinach Salad with

likely be the highlight of the gathering, so choose wisely. This doesn’t mean, however, sweating over a stove for hours.

a simple red wine vinaigrette dressing. Make sure to add in some fun cocktails, punch or a tea and coffee station to round out your menu.

Find a Lineup of Great Recipes

For an Easy-Peasy Main Course.

This Brioche With Prosciutto, Gruyére and Egg is a simple dish that packs a punch. If you know how to make an egg over easy, then you know how to make this delicious concoction. (Recipes on next page)

Something a Little More Complicated.

If you want to look like an awardwinning chef without too much hassle, whip up an easy Crescent Breakfast Tart using crescent roll dough. The best part about this dish is that you can customize your ingredients to match everyone’s taste buds. For a similar effect, you can go for the triedand-true brunch choice: Quiche Lorraine. Purchase a frozen pie crust to make this an even easier recipe to whip up for your guests.

Hosting a springtime brunch is a great way to celebrate the bounty of the season with friends or family. Make it your own by incorporating fun and delicious recipes using local ingredients when you can. Then, add some personal touches to your home and table scape to create just the right atmosphere. Here’s to the spring season and all of the beauty it brings with it!

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CRESCENT BREAKFAST TART

BRIOCHE WITH PROSCIUTTO, GRUYÈRE AND EGG INSTRUCTIONS

1.

T O TA L T I M E : 4 0

|

MINS

YIELD: 6

2.

In a medium bowl, toss the frisée with the parsley, scallions, lemon juice and olive oil. Season the salad with salt and pepper.

3.

Melt 1 tablespoon of butter in each of 2 large nonstick skillets. Crack 3 eggs into each skillet and cook sunny side up over moderate heat, until the whites are firm and the yolks runny, about 5 minutes. Transfer to a plate and season with salt and pepper.

4.

Top the brioche with the Gruyère, covering as much of the toasts as possible with the cheese. Broil 8 inches from the heat for about 3 minutes, until the cheese is melted.

Transfer the cheesy brioche toasts to plates. Top with the frisée salad, prosciutto and fried eggs and serve at once.

INGREDIENTS

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Six 1-inch-thick slices of brioche

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2 tablespoons unsalted butter, plus softened butter, for brushing

•

•

•

6 ounces frisée, torn into bite-size pieces (3 cups) 1/4 cup lightly packed parsley leaves 2 scallions, thinly sliced

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2 tablespoons extra-virgin olive oil

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Kosher salt

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Freshly ground pepper

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6 large eggs

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1/2 pound Gruyère cheese, thinly sliced

•

12 thin slices of prosciutto (6 ounces)

Preheat the broiler. Brush both sides of the brioche slices with softened butter and arrange in a single layer on a large rimmed baking sheet. Broil the brioche 8 inches from the heat, turning once, until lightly toasted, about 2 minutes total. Leave the broiler on.

INGREDIENTS

INSTRUCTIONS

1.

•

1 can crescent dough

•

6 eggs

•

2/3 c. white cheddar

•

4 slices cooked bacon

•

Kosher salt

•

Freshly ground black pepper

•

1 tablespoon chopped chives for garnish

2.

Preheat oven to 400° and line a medium baking sheet with parchment paper.

Place crescent dough on baking sheet and pinch seams together.

Fold edges of dough in to create a crust.

Crack eggs onto crescent dough and sprinkle with cheese.

Place bacon on top and season all over with salt and pepper.

3.

Carefully transfer baking sheet to oven and bake until crust is golden and egg whites are set, 10 to 15 minutes.

4.

Garnish with chives.

Slice into squares and serve warm.

. PHOTO: © ALEXA PAYESKO

FIND MORE IDEAS FOR H E A LT H Y F O O D A N D B E T T E R L I V I N G AT H E A LT H P O S S I B L E . O R G

•

2 tablespoons fresh lemon juice

Suzanne Goin's delicious open-faced sandwiches

YIELDS: 4 - 6

|

INS PREP TIME: 15 M

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T O TA L T I M E : 3 0

MINS

feature buttery bread topped with gooey cheese, prosciutto and fried egg.

PHOTO: © JOHNNY MILLER

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ALFRESCO DINING IN CENTRAL INDIANA

With the warmth of summer well underway, it is easy to see why so many people enjoy dining outdoors at favorite local restaurants. Whether you love some fun ambiance or just enjoy being outside while you can before winter circles back, check out our list of favorite nearby places to dine alfresco!

G R I G G S B Y S TAT I O N Located in Greenfield, this pub specializes in seasonal and local farm goodness, delivered right to your table in the form of delicious nosh. The best part? They offer Hoosier beers as well as a full wine and cocktail list. Head on over Tuesday through Saturday for dinner and drinks.

DON RIGO If the first thing you picture when you think about dining alfresco in the Greenfield’s summertime is an icy cold margarita and a plate full of tacos, then Don Rigo’s is a must.

Choose from any one of their classic Mexican dishes and enjoy the company of friends and family as you chow down.

THE DEPOT The newly opened Depot Restaurant has made quite a splash in Greenfield. Open for lunch and dinner throughout the week, this historical building has been rehabbed into a delicious restaurant and is one of the best places to dine out this summer.

Call ahead to see if outdoor seating is open.

TA X M A N B R E W I N G C O .

With locations in Fortville, Indianapolis and Bargersville, this brewery is spreading good food and drink across central Indiana. Taxman serves local and sustainable foods rolled into specialties such as burgers, fried chicken and delicious desserts.

FOX GARDIN KITCHEN AND ALE As the name suggests, this cute little Fortville eatery serves up delicious American fare and ale.

Only for the 21 and up crowd, you can enjoy such dishes as the Hatch Chile Pulled Pork handheld, Lobster Cognac Ravioli and so much more. Is it dinner time yet?

TRAXX BBQ Heading to McCordsville on a beautiful summer night? Check out Traxx BBQ, cooking up some deliciously fresh and sustainable foods, including Carolina-style BBQ. Choose from brisket, ribs and pulled pork! Yum.

THE MUG Ready for some slow food in Greenfield that will knock your socks off? Don’t let the small building or lack of indoor seating fool you. This place is for real … and they are seriously about being local.

All of their meat is from local farms, and they are dedicated to giving customers the best food they can dream up. Grab yourself a pork tenderloin and sit outdoors to bask in the summer sun.

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ISSUE #8

C O S TA’ S G R I L L Another European place for fresh, delicious food, Costa’s Grill in Greenfield has a welcoming environment and a great menu.

Choose from salads, starters, entrees, sandwiches and more!

TO U R O F I TA LY Named the best pizza in Greenfield on Trip Advisor and the #4 restaurant in the city, this place is a must for anyone who loves food. The best part?

You can dine outdoors like a real Italian for lunch, dinner and even brunch! Tutti mangi (eat it all)!

ALE EMPORIUM With its original locaion in Marion County, the Ale Emporium at Geist is a great patio hang.

Not only can you grab some great food, but you can check out their live music as well!

The only downside of enjoying these great places to chow down outside is that the weather will have to cooperate. Most establishments have options for dining in, but call ahead to make sure they still offer outdoor seating.

BON APPETITE! 12 27

WE’RE MAKING HEALTH POSSIBLE 801 N State St Greenfield, IN 46140