Healthy Living Guide 5K

guide

Healthy Living

GATEWAY 5K and COMMUNITY FUN DAY to benefit the Leukemia and Lymphoma Society sponsored by:

THE GRILL 2

see inside cover

GATEWAY 5K and Community Day Saturday, April 30th 8:00 to Noon 5K registration begins at 8:00 am $10 Youth $20 Adults

to benefit the Leukemia and Lymphoma Society

Health Fair begins at 9:00 am blood mobile, flu / pneumonia vaccination Humane Society and more!

sponsored by

THE GRILL 2

KISS THOSE FEES GOODBYE.

free checking EVERYONE WILL LOVE

plus we’ll give $25 to you and your local charity Right now, open a Freedom or On-The-Go Checking account* which has no minimum balance requirement and no monthly service fee, and we’ll give $25 to a local charity.** It’s just another way we’re helping our neighbors in every community we serve. Plus as a customer, you’ll enjoy such perks like a dedicated person to help make the switch to Ameriana easy and free use of our community room. All from Central Indiana’s local bank since 1890.

McCordsville / 6653 W. Broadway at Gateway Crossing / 335-1007 www.ameriana.com *$50 minimum opening balance required. Direct deposit or full-time student status is required to waive $10 monthly service fee for OnThe-Go checking, which is limited to eight domestic non-Ameriana ATM transaction fee waivers per month. Domestic non-Ameriana ATM transactions in excess of eight per month are subject to normal ATM surcharges. **Ameriana’s Make a Difference charity program is available for new checking customers who open a personal checking account with a Visa® Check Card. Upon Check Card approval, $25 will be credited to the new checking account. Please allow up to 30 days for nonprofit organization to receive $25 donation. Ameriana may modify or cancel the program at any time. Not to be used in conjunction with any other offer. Member FDIC

Contents

7

guide

April 5

Women: Staying Fit During and After Pregnancy

7

Teens: A Healthy Teen Weight: Some teens have a hard time knowing what a healthy weight is.

9

Men: Real Men Lead Healthy Lives: A common sense look at living well.

10

50+: Getting Fit For Life. Keeping active no matter what your age.

11

Diet: A Moment on the Lips, Forever on the Hips.

Expert Brian Calkins describes food strategies.

14

Exercise: Hamstring Woes. What are the hamstrings and how to recover from this common injury.

16

Exercise: Demystifying Yoga. The inside scoop on yoga from a yoga instructor.

27

Money: Your Financial Health: Managing for a lifetime of ďŹ nancial growth.

16

10

5

guide

Healthy Living Publisher/Editor: Frank Bowles

Art Director: Nancy A. Rothrock

Regional Sales Manager: Jeffrey Clark 317.362.1223

Account Executive: Rickie Clark 317.490.4950

Contributing Writers/ Columnists: Susannah Sahoo, RYT200, Owner, IndyUndergroundYoga, Jennifer Sliger RN, MS Department of Kinesiology and Health Miami University Barbara J. Walker, Ph.D., CC-AASP Performance Psychologist Center For Human Performance L.I.F.E. for Kids at Peyton Manning Children’s Hospital at St.Vincent, Indianapolis, Indiana Stephanie L. Ryan Brian Calkins NSCA-CPT, ACE HealthStyle Fitness, Inc. David Katz, MD, MPH, FACPM, FACP Dario Fredrick, Director Whole Athlete Performance Center, San Anselmo, CA

Circulation Under One Umbrella, LLC

Contact Information: Phone: 317-450-3417 Advertising Info: YourHLG@aol.com Subscribe: YourHLG@aol.com

Healthy Living Guide is a monthly publication by Under One Umbrella, LLC. Healthy Living Guide and Under One Umbrella, LLC are registered trademarks.

Healthy Living Guide recommends that you consult with your physician before beginning any exercise or supplement program. If you follow these ďŹ tness or supplement tips, you agree to do so at your own risk and assume all risk of injury of yourself, and agree to release and discharge Healthy Living Guide from any claims.

Healthy Living Guide April 2011

3

25% OFF all procedures!

Thirsty skin?

Quench for less.

Enjoy 25% savings on all surgical procedures.

Certain restrictions apply. Call for details.

Valid June, July and August, 2011.

Remedy dry, lifeless skin with our hydrating facial or hand & foot treatment.

Save 20% April, May and June, 2011.

317-848-5512 / 877- 655-8522 / 11450 N MeridiaN Street . Suite 225 . CarMel, iN 46032

myplasticsurgerygroup.com

E S T.

two thousand

Jennifer Bradley Design specializes in b ra nd i ng , c o r p o ra t e ide nt it y, co llateral a nd general g ra p h ic des ig n . We hav e o v er 1 5 y e a r s of prof e s s io na l ex perience, and we are passionate about creating the mo s t memo rab l e c o m mu n ic atio n fo r a c o m p a ny ’s ide nt i t y, a nd up ho ld i ng t he e s s e nc e of t h a t b ra nd t hrou g ho u t t he e nt i re des ig n p ro c e s s. —J E N N I F E R

{ Award Winning Design }

BRADLEY,

Pri n ci pal

9490 G reenth read D rive Zionsville, IN 46077 o: 317 769 3161 jen nifer@studio942.net

WE HAVE A BETTER SOLUTION TO SNORING. We have a sleeping mouthpiece that is a non-invasive, non-surgical, and comfortable treatment option for Sleep Apnea.

We have a solution to snoring and sleep apnea for a restful night’s sleep and better overall health. Obstructive Sleep Apnea is covered by your medical insurance, not dental insurance.

Now you can enjoy optimum health while giving your body its much needed sleep. And, you don’t need to leave your current dentist.

(317) 579-5400

teamgreendentistry.com

11559 Cumberland Rd, Fishers, IN

Steve Green, DDS (I wear one too!)

Member of Academy of Dental Sleep Medicine

A rhinoplasty, or nose job, alters the shape of the nose to bring it in better balance with the face. Breathing difficulties can be improved at the same time. Bruising is typically minimal and the procedure can give a dramatic boost to your self esteem as well!

Every rhinoplasty is different, depending upon your anatomy and your goals for surgery.

Dr. Catherine Winslow is one of the most experienced facial plastic surgeons in the country, and would be happy to consult with photo morphing to show you what changes are possible. Go to www.IndyFace.com for more before/after photos Come to our Spring Fling Open House Wed, Apr 20th from 4-8 pm! RSVP at www.IndyFace.com.

15 Units Botox FREE with purchase of Juvederm! limit one per person, not combined with other discounts, no cash value

Catherine P. Winslow, MD, FACS; Double Board Certified Facial Plastic Surgeon

www.IndyFace.com**317.814.1104

DefiningSportsPerformance.com

Patrick A. Kersey, MD

Joel M. Kary, MD David M. Harsha, MD

DEFINING SPORTS PERFORMANCE®

>>>

Todd W. Arnold, MD

St.Vincent Sports Performance welcomes

Defining Sports Performance takes a winning physician team.

Whether they’re students, professional stars, or Olympians, all levels of athletes trust the physicians at St.Vincent Sports Performance to help them succeed. We believe that Defining Sports Performance is different for every athlete. And that’s why our team develops individualized recovery and conditioning programs for each patient — programs designed for maximum performance.

Call 317-415-5795 to refer a patient or make an appointment.

Timothy Von Fange, MD to the team.

Walk-in Injury Clinic located at St.Vincent Sports Performance West.

Call 317-415-5795 for more information.

guide

Healthy Living

guide

Healthy Living

t i mot h y g i l lum , m d

Dr. Gillum is a double board-certified facial plastic surgeon who specializes in the management of aging skin. The philosophy at Gillum Facial Plastic Surgery is to approach each patient with a unique treatment plan and common vision of restoring a natural, youthful appearance. The practice prides itself on staying ahead of the curve of modern technology, combining the latest advances in minimally invasive surgery with the most sophisticated lasers to rejuvenate the skin.

Education • Fellowship in Cosmetic Surgery, Carmel, Indiana • The Ohio State University | Otolaryngology • Riverside Methodist Hospital | General Surgery • University of Texas | MD • Texas A & M University | Biomedical Science Specialty Board Status • American Academy of Facial Plastic and Reconstructive Surgery (AAFPRS) • American Board of Otolaryngology • Indiana State Medical Association • Actively involved in teaching facial plastic and reconstructive surgery Procedures Performed • Facelift • Eyelid Surgery • Browlift • Nasal Surgery • Skin Resurfacing • Anti-aging injectibles (Botox®, Dermal fillers, Sculptra®) • Ear Recontouring • Facial Implants • Skin Cancer Reconstruction • Scar Revision • Sinus Surgery

Call 317.571.0756 today for your complimentary consultation.

Beautiful. Healthy. Faces.

13431 Old Meridian Street • Suite 110 | Carmel, IN 46032

www.gillumfps.com

guide

Healthy Living

Insights

Health Care

A culture of health How to create a healthy workplace culture

Interviewed by Matt McClellan

A

lthough rising direct health care costs are a concern for every company, many don’t take into account the indirect costs that also impact the total cost of health care.

Indirect costs are losses that occur as a result of a decrease in productivity caused by employee illness, absence and “presenteeism” — when employees are on the job but not contributing to their full capacity due to physical or mental health issues.

To combat these rising costs, business leaders should consider instilling a culture of health in the workplace.

“Transforming a culture to one that promotes and supports employee health requires active support from management in making workplace health a priority,” says Sally Stephens, president of Spectrum Health Systems.

Smart Business spoke with Stephens about how a culture of health in the workplace can benefit your company and the steps to creating that type of culture.

Why is creating a healthy culture important?

It is well documented that a healthy work force contributes to a healthier bottom line.

Trends including globalization, changing work force demographics and the increasing costs associated with attracting and training skilled workers are contributing to a shortage of human capital. Finding talented employees is likely to be the single most important management concern.

Providing benefits that keep employees healthy, productive and loyal is a leading strategy for acquiring, retaining and satisfying skilled workers who provide a competitive advantage for any company.

What workplace factors need to be addressed in order to create a healthy culture?

Changing to a healthy culture is not easy, especially with a majority of jobs placing Americans behind a desk or in an office, working at a breakneck pace that allows no time to foster physical or mental well-being in the workplace. The habits of a more sedentary and stressful culture put employees at increased risk for developing disease and chronic conditions. Because of this, it is far more challenging for employers to keep their workers healthy in an era in which obesity, cardiovascular disease, stress and diabetes are dramatically on the rise.

Focusing on keeping health care costs at

n Reinforce the desired behavior through recognition and reward systems. n Continually evaluate, monitor and assess to maintain the desired culture.

How can you inspire employees to buy in to a healthy culture?

Sally Stephens President Spectrum Health Systems

bay is not the best strategy. Instead, companies should adopt a strategy to stop disease within the work force before it even starts.

Active engagement and the ability to induce a positive health shift in the culture of your employees are key elements to successfully creating a healthy workplace culture.

How can employers address those factors?

Organizations that embrace their role in employee well-being can shift their investment emphasis from one of failure costs to one of detection and prevention costs. Pursuing the path of excellence in employee well-being requires the same investment that businesses make in service and quality improvement.

The incidence of employee stress, illness and injury can be managed. Healthy organizations have outstanding 360-degree communication, meaningful and focused empowerment, and balance between work and personal life What steps should employers take to implement a healthy culture? n Assess the characteristics of the existing culture. n Determine the desired culture. n Communicate the desired culture to all employees. n Have management that leads by behavior. n Conduct appropriate training at all levels.

Active engagement, or true buy-in from your employees, and an organized, observable shift in your company culture are visible characteristics of successful programs that can move you in the right direction. True engagement of your team in healthy programs will result in a cultural change, just as a change in your workplace culture will steer those resisting the program unconsciously toward active participation. There are three keys to achieving true buy-in. n Lead from the top. Actions speak louder than words, so you must have senior leadership involved in health initiatives. Senior management must be actively engaged in and using wellness services. n Communicate. There must be a clear statement and clarification of new values and beliefs of the organization. Keep employees informed about the process of cultural change and allow them to be involved and to take ownership of initiatives. n Offer recognition and rewards. Make sure your policies align with your company’s vision to strengthen the clarity of the message.

How can you determine if your company’s cultural changes are having the desired effect?

The most successful and profitable programs have active participation or engagement by at least 60 percent of employees.

Healthy cultures support the principles of changing behavior, rather than simply providing information. Individually tailored information directed at behavior change is the most effective resource, and when this style of program becomes embedded within an overall healthy workplace culture, the results are clearly visible.

Achieving cultural change is not easy, and it doesn’t happen overnight. Proper preparation and systematic implementation of these steps to achieve a cultural shift can greatly improve your chances of success.

Approaches combining individual initiatives with ongoing support and a philosophy centered on achieving positive behavior make good business sense. <<

SALLY STEPHENS is president of Spectrum Health Systems. Reach her at (317) 573-7600 or sally.stephens@spectrumhs.com.

Insights Health Care is brought to you by Spectrum Health Systems 18 Smart Business Indianapolis | July 2010

DIET AID Sometimes dieting can be as easy as watching what you eat. Throughout the day you may lose track of what you have already consumed. Just a very simple spreadsheet might be all you need. How often do you eat? When do you eat? What do you eat? Youâ&#x20AC;&#x2122;ll probably be surprised by what you find. But, just like sticking to your diet, you have to make sure you remember to record what you eat or drink. No cheating!

Daily Food Intake Date: Time

Su Food

M

Tu

W

Th

Calories

F

Sa Fat

Total: Water - Fill in circle (1 cup per circle)

O O O O O O O O O O O O O O O O

[42]

1 cup = 8 fluid oz

If you would like a copy of this food log for your home computer please e-mail us at YourHLG@AOL.com.

To Peru

31

431

(31) (27)

ille R

. vd Bl Bi

ee Cr

v

Fa

kville

(48) (94)

Five Points So

Beech Grove

(107)

as

(96)

te

rn

Av

(106)

(99)

65

31

Sh

Homecroft

Rd.

by

vil

le

(103)

Acton Rd.

Rd

Bl

Ave.

uff Rd .

.

Stop II Rd.

To Shelbyville

135

SHELBY COUNTY

Bluff Rd.

Mann

Rd.

Thompson Rd.

Edgewood

MARION COUNTY

Wanamaker

(52)

Camby West Newton

To Columbus, Ohio

421 he

e.

(53)

Southport

HANCOCK COUNTY

74

ut

Ave.

Hanna

Rd.

52

(49)

H

el

37

To Richmond

Post Rd.

Ave.

Broo

e.

(2)

Antrim To Spencer

Shadeland

(47)

Av

ison Mad

67

Ave.

rn

(4)

465 74

Valley Mills

Emerson

ste

(109)

St.

iv eR (7)

Rural St.

ea

University of Indianapolis

er

Wh it

(8)

70

MARION COUNTY

Cre ek P

uth

St.

K

(9)

Cumberland 40

So

(110)

(80)

Harding

v

yA

465

English Ave.

English Ave.

65

Troy Ave.

Maywood

e.

St.

Warren Park

St.

Washington

(111)

Keystone

St.

H

(46)

Ave.

Delaware St.

(79B)

16th

To Rushville

Maryland St.

70

(44)

St. St.

City-Co. Bldg.

(79A)

Raymond

Mars Hill tu en

l

Keystone

St.

College

s

Ma

H

(78)

Tibbs Ave.

c sa

Sherman Dr.

Kessler Ave.

v

Av s

ett

s hu

(111) (83)

Michigan IUPUI University New York

ck

To St. Louis, Mo.

70

H

(91)

(90) (89) e.

Victory Field

Holt Rd.

(11)

St.

38th

(87)

70

Lynhurst Dr.

High School Rd.

Ă&#x2020;

P

Lawrence

St.

(75)

INDIANAPOLIS INTERNATIONAL AIRPORT

Pik

St.

(85)

(114) H

t.

(77)

on

let

d en

ll

Ivy Tech

(113)

Wa

(12)

v

16th Street Speedway

St.

nS

Ben Davis

e

Fort Benjamin Harrison

(40)

(42)

30th

Indiana St. Museum State Capitol

gto shin

36 67

56th St.

y. kw

(115)

Tibbs

10th St. Cr e ek

H

65

Lynhurst

40

nf or

d Blvd.

Georgetown Rd.

(117)

West St.

Rd.

Marian College

30th St.

Rockville Rd.

36 Girls School

To Danville

(13)

v

Fort Harrison State Park

k

er

d.

eR

E

le

R

(116)

16th

ag

State Fair Grounds

38th St.

Indianapolis Motor Speedway

Bi g

MARION COUNTY

HENDRICK COUNTY

Speedway

Girls 134 School

State School for the Deaf

Luth St.

H

Cr eek

136

Bridgeport

tin Mar Jr King

(119)

(17)

(73) (16)

Tremont

Dr.

65

(14)

Highwoods

Spring Hills Wynnedale

Fa

E ag le

ett

.

k re e

Oaklandon

l

46th

Meridian

(121)

v

fay

Rd

Kessler Blvd.

Butler University

Meridian

r E agl e Cr eek Reser v oi

465

La

To Crawfordsville

tl e

Clermont

To Terre Haute

St.

Rocky Ripple

rds

ville

Crows Nest

Lit

(19)

74

wfo

Ave.

North Crows Nest 56th

Cra

Broad Ripple

Ave.

(20) (123)

J

ll C Fa

Shore Acres

St.

62nd

(0)

71st St.

New Augusta

(124)

(37)

Allis

73rd St.

St.

71st

Ravenswood

Meridian Hills

82nd St.

onv

State School for the Blind

(1) H

d.

Williams Creek

Augusta (21)

(35)

Castleton

d. n R

465 Traders Point

69

H

higa Mic

65

465

Nora

St.

86th

oi r

37

(33) (23)

(3)

96th St.

HAMILTON COUNTY MARION COUNTY

MARION COUNTY

d.

(25)

Ave.

BOONE COUNTY

To Marion

Re se rv

421

865

Royalton

To Kokomo

Ge i st

To Michigan City

Arlington

To Lafayette (129)

Southport

Acton

H

I NDIANAPOLIS MARION COUNTY

Glens Valley

County

H

Line

Rd.

J

MORGAN COUNTY

ndiana Dept. of Transportation

(101)

To Martinsville

To Nashville

To Columbus & Greenwood

JOHNSON COUNTY

To Louisville, Ky.

Scale of miles

MARION COUNTY

0

1

2

LET US HELP YOU GET YOUR HEALTH CARE COSTS UNDER CONTROL Are you interested in a proven solution for increasing your profit margin while improving the health of your employees?

Express Health , a value-added benefit, can help you reduce health care cost today, while improving SM

the health of your employees for tomorrow.

Call us at 888.573.1568, and we’ll send you complete information and case studies that clearly illustrate the short- and long-term savings. Organizations such as Goodwill Industries, Aisin Holdings of America, American Structurepoint and Citizens Energy Group are investing in health risk management as a way to manage these costs. Join these proactive employers and see an average $3:1 return on your investment, even in the first year!

IT TAKES MORE THAN “an-apple-a-day” SPECTRUM HEALTH SYSTEMS | 8200 Haverstick Road, Suite 150, Indianapolis, Indiana 46240 |888.573.1568

spectrumhs