for a more abundant life.
Spin cycle Health benefits of ice skating
Dietary Changes for a healthier holiday
Ditching the junk food Learn to Squat
The perfect gift. More holidays. Some of the conditions that can steal your health — and your holidays — are also the most preventable. That’s why Gastroenterology of Southern Indiana is here.
And there’s more to GSI than expertise. Our whole team is focused on your comfort and peace of mind. The result? A 99% patient satisfaction rating.
Our “adenoma detection rate” is more than twice the national average — even matching the rate at the Mayo Clinic. That higher ADR means fewer deaths from colorectal cancer.
From a colonoscopy or infusion therapy to a more complex procedure, ask your doctor to refer you to the experts at Gastroenterology of Southern Indiana. And get peace of mind for the holidays.
A division of Gastroenterology Health Partners
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P u b l i sh e r Bill Hanson
Ed i t o r Jason Thomas
Design Stephen Allen Ph o t o g r a p h y Christopher Fr yer Ty l e r S t e w a r t CONTRIBUTORS Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com
Tarah Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.
peter Christopher Fryer is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.
Skate away the pounds Ice skating isn’t exactly on the same level as basketball when it comes to popular sports in Hoosier land. You might want to give it a second thought. Figure skating has tons of physical and mental benefits. It’s an aerobic exercise, so you can easily work up a sweat. It takes your mind to other places so it exercises your mental well-being. According to the United States Figure Skating Association, you can burn between 250 and 810 calories an hour with recreational skating. And it can be enjoyed year-round. Louisville Skating Academy offers an eight-week long winter session for all
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WHERE TO FIND FITNESS SOURCE:
The Floyd County Physical Fitness Coalition in conjunction with the Give Me 10 workout has announced the winners of its inaugural Give Me 10 Video Contest. They are: • First Place: Danielle Lickteig; $500 Visa gift card • Second Place: Jeana Renner; $300 Visa gift card • Third Place: Duane Anderson; $200 Visa gift card To view the videos, visit wellnesscsi.com
ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine
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Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care. Southern Indiana Fitness Source is a publication of the News and Tribune.
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Healthy Living Support Group
When: Every Monday at 11 a.m. Where: YMCA of Southern Indiana, visit ymcasi. org for locations Whether you are working toward prevention or treatment of a chronic health condition, the weekly Healthy Living Support Group is here for you. The YMCA of Southern Indiana, in collaboration with other trusted health
ages for $112 which includes skate rental. The sessions last one hour: 30 minutes for instruction and 30 minutes for practice. For more information, visit skatelouisville.org. The Jeffersonville Ice Rink is open for business, too. You can read more about the health benefits of ice skating in today’s cover story. So mix up that workout, lace up the skates — make sure they fit snugly — and hit the ice. Who knows? The next Dorothy Hamill could be from Southern Indiana. Jason Thomas can be reached via email at jason.thomas@ newsandtribune.com
organizations, will provide the tools you need to maximize your health and well-being. Along with the support and encouragement from your fellow group members, you are sure to get on the right path toward healthy living. Visit ymcasi.org for the latest flyer with the date and topic listings.
Free sports injury screenings
When: Every Wednesday at 3 p.m. Where: Floyd Memorial Hospital physical therapy locations Free sports injury screenings will be held weekly at all Floyd Memorial physical therapy locations. Screenings will be done by a licensed physical therapist and available for middle and high school athletes on a walk-in basis. Visit floydmemorial.com/rehabilitation/ locations to find the location nearest you.
Learn to squat
by Case Belcher
8 The gift
Tobacco coalition celebrates poster winners
by Julie Callaway
When you give your holiday gifts to your friends, family and co-workers, are you actually taking their health and wellness into account? If you give any type of sweets then I would have to say that you are not.
The Floyd County Tobacco Prevention Coalition (FCTPC) recently held a Poster Contest for New Albany-Floyd County School Corp. seventh-grade students to encourage them to say no to tobacco and show their commitment to a healthy, drug and tobacco-free lifestyle.
What’s in a Name? Everything.
All compounding pharmacies aren’t the same. So if your physician or other healthcare provider recommends a compounded prescription, ask for Precision Compounding Pharmacy by name. Here’s why.
Healthy Holiday Cookies by Tarah CHIEFFI
• We were the first PCAB Accredited Pharmacy in both sterile and non-sterile compounding in Indiana. • We insist on using only the highest quality ingredients. • We invest in advanced technology for more accurate measurement. • We seek out and adopt best practices and improved processes. • We regularly test for potency and sterility. • We work with your physician to find the best solution for you. • We offer more than 16 years of combined compounding experience.
Figure skater Emma Pugh, 10, Floyds Knobs, demonstrates a scratch spin during practice at Iceland Sports Complex in Louisville. Staff photo by Christopher Fryer
What’s in a name? When the name is Precision Compounding Pharmacy, it speaks for itself. Find out more at pcpnewalbany.com.
S o u t h e r n I n d i a n a F i t n e ss S o u r c e p a r t n e r s
Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE 2113 State Street, Suite 2, New Albany 812.941.9300 | pcpnewalbany.com
Easy dietary changes for healthier holidays
// JANET STEFFENS, M.ed. Purdue Extension Educator Floyd County email@example.com For more information about healthy eating call Janet Steffens, Purdue Health and Human Sciences Educator, Floyd County 812-948-5470.
Use these reductions and subsititutions to prepare healthier receipes.
A common concern of most Americans is gaining weight during the holidays. It’s true that the average American gains three to five pounds during this season. However, it’s possible, with a little planning, to have a good time and eat well without adding pounds. The main reasons for holiday weight gain are: • Eating more foods with high fat and sugar content • Eating larger portions of food • Emotional eating due to stress or depression • If you are concerned that the holidays may cause you to get off-track with your healthy diet and exercise routine, here are some simple steps you can take to stay healthy: • Plan well-balanced meals for yourself which include lean protein along with fruits, vegetables and whole grains. • Before going to a party, eat a small meal or healthy snack so you won’t overdo party foods. • At the party, choose a few of your favorite foods to sample and then step away from the food serving areas. • Try drinking a low-calorie beverage or ice cold water before consuming adult beverages. Some recipes can be prepared in a healthier way by reducing an ingredient or substituting one ingredient for another. To begin with, try these reductions and substitutions in your recipes: • Reduce fat in recipes by 1/3. • Reduce sugar by 1/3. • Leave the salt out or reduce by 1/2. • Substitute 1/4 to 1/2 of white flour with whole grain flour. • Use yogurt or cottage cheese instead of sour cream in sauces and dips. • Serve low-fat cheese instead of full-fat cheese. • Substitute skim milk for whole milk in recipes. • Use canned foods packed in water or natural juices. • Remove the skin from chicken or turkey before
6 / Southern Indiana Fitness Source / December 2014
cooking and cut any visible fat from other types of meat. • Try herbs and spices for seasoning foods in place of salt. The healthiest approach is to focus on serving fresh fruits and vegetables and lean cuts of meat. These foods are very colorful and can be garnished in attractive ways to make them appealing on your holiday table. The following recipe has only 110 calories per serving and is a delicious holiday dessert with a festive appearance.
Mini Berry Pies Ingredients: • Pie Crust: • Nonstick cooking spray • 6 whole wheat tortillas (6 inch) • 1 teaspoon sugar • 1/4 teaspoon cinnamon Pie Filling: • 1 bag (16 ounces) frozen mixed berries • 1 1/2 cups sugar • 1 teaspoon cornstarch Directions: 1. Preheat oven to 375 degrees. 2. Spray a muffin tin with nonstick cooking spray. 3. Lay tortillas flat. Spray one side of each tortilla with cooking spray. 4. Combine sugar and cinnamon. Sprinkle on tortillas. 5. Place the tortillas in the muffin tin. Fit them into the bowls. The sugar and cinnamon will be on the inside of the bowls. Bake the tortillas for 13 to 15 minutes. They will be light brown and crisp. 6. Put the berries in a medium saucepan over low heat. 7. Stir sugar and cornstarch in a small bowl. Add mixture to thawed berries. 8. Cook over medium heat. Mixture will start to get thick and bubble. Cook one minute more. Remove from heat. 9. Put 1/4 cup berry filling into each tortilla bowl. Serve with whipped topping.
on your journey to health Our pursuit of health is a continuum. It is a continuous series of events where every action or step is either moving us in the direction of health or moving us away. The pursuit itself is the objective. We will always have to continue moving in order to even maintain what we have already achieved. There can be slippery footing if we are not careful. If we become inattentive to our journey and begin to take our health or the work we have invested for granted, we can just as easily begin to slip away from a state of health. A false summit is a peak on a mountain that from below appears to be the summit. As the peak
is approached or reached, it becomes obvious that there is still more elevation to travel to reach the top. The moment of recognition that there is still distance to cover can be disheartening for climbers. As we journey to transform our health and vitality, we will often encounter false summits along the way. There may be a goal and when we get close, things don’t appear or feel the way we imagined. “I lost 10 pounds and I’m still tired during the day and I don’t feel like I’m getting enough sleep. What’s up with that?” The moment of recognition, that there is always room for improvement, is crucial. This is the point
Dr. Peter SWAnz, ND, FHANP firstname.lastname@example.org
Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.
continued on page 12
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Southern Indiana Fitness Source / December 2014 / 7
8 / Southern Indiana Fitness Source / December 2014
// article: Case Belcher // photos: Christopher Fryer // model: Kristi EramoÂ
Learn to squat
quatting is the foundation of almost all human movement. As healthy adults, our ability to perform a full range of motion squat (ROM) is essential to proper knee and hip function. When we’re babies, we first learn to squat from the quadruped (crawling) position in order to stand up and to eventually walk — so before you could walk, you could squat. These same principles hold true throughout our later years in that our ability to squat is directly linked to our mortality/ longevity, according to an article Claudio Gil Soares De Araujo. Beyond the pure and basic function of squatting, its applicability in strength training is second to none. Squatting will keep you healthy and help to build total body strength in a way that no other movement can, not to mention that it is an extremely versatile movement with several different variations. Sadly, not many people squat correctly. You can go to almost any health club across the nation and you will find members and trainers alike performing and/or teaching the squat incorrectly. When we discuss proper full range of motion (ROM) squats, we’re talking about squatting down until the crease of the hip is below the knee (aka below parallel). Contrary to what you may have heard, squatting below parallel is actually safer and more effective if
performed correctly. The load of the body and weight is distributed throughout the belly of large muscles like the quads, hamstrings, and glutes, as opposed to joints like the hip and knee. That’s why this month’s workout is all about learning to squat correctly. We’ll start by explaining the benefits of squatting, then the basics of squatting, followed by a template for incorporating squats into your workout routine, and finishing up with squat progressions. Key points in the squat: • Chest Up • Back Flat • Eyes Forward • Weight in heels / full foot on the ground • Knees inline or wider than toes (never inside the toe) • Hip crease below the knee When squatting you should only go as deep as your are able while keeping good form. If the chest begins to dive, the knees start to collapse, or you begin to come onto your toes, you should stop, adjust your form, and return to the top. How to incorporate squats into your workouts: Start by adding squats into your routine three days a week (ideally with a rest day or two in between). Get rid of the idea that
“leg day” is only reserved for one day a week. Working your legs and performing squats at least three days a week (especially for novice and beginner individuals) will pay dividends in terms of strength and health. A good set/rep scheme is 5 sets of 5 reps. Start by using the steps and tests below to determine where you fall with squatting ability. The key is to start with the basics and to look for continual progress. If you’re not able to perform several full range of motion box squats with good form, there is no need to move onto the air squat, and there is definitely no need to start adding a load. Progress can be found by gradually getting deeper and improving form in the box squat or air squat, or by incrementally adding more weight in the goblet squat or front squat. No matter the improvement, focus on slow/consistent progress. Adding a little bit of depth or a few pounds each session will quickly lead to huge gains over the course of weeks and months. Incorporate 5 sets of 5 reps, 3 days a week. Squat Progressions and Tests Start with the basics and build into more advanced movements. Many people want to throw a barbell onto their back way too early. As I mentioned previously, there is no need to move on to later progressions until you’ve mastered all the earlier steps. Be diligent and perform the progressions and tests below:
Progression 1 - Beginner Box Squat The beginner box squat is a great place to start. The box provides a depth target and a base of stability in the bottom of the motion, thus allowing you to correct form if need be. Also, box squatting can be scaled up or down by stacking plates or using different height boxes to work from a higher squat to eventually getting to full range of motion. The key when learning the box squat is to only use it for a bit of stability in the bottom and NOT to completely sit on the box/relax at the bottom of the motion. The Test Once you’re able to perform 5 sets of 5 box squats using full range of motion (hip crease below the knee) to a low box, you’re ready to move on to the air squat.
Southern Indiana Fitness Source / December 2014 / 9
workout Progression 2 - Air Squat In the air squat, all the same principles apply. Shoulder width stance, weight in the heels, flat back, chest up and knees out. The Test Once you’re able to perform
5 sets of 5 air squats using full range of motion and with good form, you’re ready to move on to the goblet squat.
Progression 3 - Goblet Squat The goblet squat is the best way to introduce weight into your squatting routine. Hold a kettlebell or dumbbell close to the chest with shoulders down and back. Next, all of the basic squat principles apply (stance, chest, back, etc). Start with a light weight and gradually progress over time. The Test Once you’re able to perform
5 sets of 5 goblet squats holding approximately 30% of your body weight, using full range of motion, and with good form, you’re ready to move on to the front squat. So for an example, if I weigh 160 pounds, I should be able to hold roughly 50lbs for all 5 sets in the goblet position (160 x 0.30 = 48)
10 / Southern Indiana Fitness Source / December 2014
workout Progressions 4 - Front Squat The biggest trick of learning the front squat is achieving the front rack position and keeping the chest up. This is beneficial in that the front squat will train the core much more than a back squat and it allows the squatter to keep more of an upright torso. Start the bar on the rack and with a grip that is slightly outside of your shoulders. Grip the bar loosely, and drive your elbows and shoulders high so that the weight of the bar rests on your shoulders and not on your hands/wrists. From here, all the same principles apply as in the other squats (stance, chest, back, etc). As you reach the bottom of
the squat, focus on keeping the elbows really high, so that your upper arm is essentially parallel to the ground throughout the lift. The Test This is the last progression of our squats series. There are other squats (explained below), but for the general population, these four progressions can literally be built upon for years. Once youâ€™re able to front squat proficiently, progress is achieved by gradually adding weight over time in order to gain strength.
Back Squats / Overhead Squats / Etc It should be noted that there are several other variations of squats. We chose the progressions above because they are the safest and relate most directly to functional movements that are
likely to be used in everyday life and/or sports. No matter how basic the movement, we always suggest seeking out an experienced coach to help teach the movements.
Advice: Always seek out an experienced coach to help teach the movements.
Southern Indiana Fitness Source / December 2014 / 11
perspective donâ€™t stop on your journey to health continued from page 7
where we either keep going or turn around and allow ourselves to slip back down the mountain. We will encounter these moments regularly and they need not demoralize or discredit the hard work already invested. A false summit may not be the topmost peak of the mountain, it is still a peak. It required effort to get there and every accomplishment along our journey is worth celebrating. Do not sit back or turn around when there is still more ground to cover. Appreciate the view
and effort expended and then get back on the path. The year 2014 is nearly past and I want to encourage and invite everyone to continue on their journey to health. The year may have gone better than expected. Or it may have been a year full of false summits and slippery footing. Either way, the journey continues for us all and I want to wish everyone blessings of health and happiness in 2015.
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12 / Southern Indiana Fitness Source / December 2014
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Southern Indiana Fitness Source / December 2014 / 13
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// Tarah CHIEFFI // photos by CHRISTOPHER FRYER The holiday season is just around the corner and baking cookies is a tradition many of us share with our friends and family. All of these cookies are gluten-free, contain just a few simple ingredients and are only lightly sweetened. These cookie recipes are healthier than their store-bought counterparts and easy enough that young ones can help with the baking.
Sugar cookies Ingredients • 1 1/2 cups oat flour • 1/2 tsp baking soda • 1/2 tsp baking powder • 1/2 tsp sea salt • 1/2 tsp cream of tartar • 1/2 cup evaporated cane sugar • 11/4 tsp cinnamon • 1 tsp vanilla extract • 1/4 cup unsweetened vanilla almond milk • 1/2 cup melted butter • 1/8 cup evaporated cane sugar + 1 Tbsp cinnamon for rolling
Directions • Preheat oven to 350ºF. • In a large bowl, combine the oat flour, sugar, salt, baking powder, baking soda, cinnamon and cream of tartar. • In a separate bowl, whisk together melted butter, almond milk and vanilla extract until smooth. • Stir wet ingredients into dry until a dough has formed. Refrigerate for thirty minutes to allow the dough to harden. • One heaping tablespoon at a time, roll the dough into balls and then coat with the cinnamon sugar mixture. • Place the cookies several inches apart on a parchment paper-lined baking sheet and bake for 10-12 minutes. Allow to cool for five minutes, then transfer to a wire rack until completely cooled. • Makes 16 cookies
14 / Southern Indiana Fitness Source / December 2014
Holiday Snickerdoodles 120 57 15 mg 537 g 1g 8g • Serving Size - 1 cookie
vs calories calories from fat cholesterol sodium fiber sugar
Pepperidge Farm Snickerdoodles 140 45 10 mg 100 mg 1g 9g • Serving Size - 1 cookie
Ingredients • 1 cup blanched almond flour • 1/4 teaspoon sea salt • 1/4 teaspoon baking soda • 1 teaspoon ginger • 1/2 teaspoon ground cinnamon • 1/4 cup melted coconut oil • 1/4 cup molasses
Molasses Cookies Directions • Preheat oven to 350ºF. • Combine dry ingredients in a large bowl. Stir together wet ingredients in a smaller bowl. Mix wet ingredients into dry using an electric mixer or whisk until smooth. • Spread batter into a
thin layer on parchment paper lined baking sheet and smooth with the back of a spoon. • Bake for 6-10 minutes. Let cool and use a knife or pizza cutter to slice into 2-inch squares. • Makes 30 cookies
Ginger Spice Molasses Chews
77 45 0 mg 56 mg 4g
vs calories calories from fat cholesterol sodium sugar
• Serving Size - 2 cookies
Betty Crocker Molasses Cookie Mix (as prepared)
160 63 25 mg 190 mg 11 g • Serving Size - 2 cookies
Macaroons Skinny Macaroons
vs calories calories from fat cholesterol sodium fiber sugar
131 90 g 0 mg 45 mg 3g 6g • Serving size - 1 cookie Ingredients • 2 large egg whites • 1/4 cup honey • 1/4 teaspoon sea salt • 2 1/2 cups unsweetened coconut flakes
Directions • In a medium bowl, whisk together egg whites, honey and sea salt. • Stir in coconut flakes and place bowl in fridge to chill for ? hour. • Drop tightly-packed tablespoonfuls of the batter onto a parchment paper-lined bak-
Archway Coconut Macaroons
160 60 0g 65 mg 0g 19 g • Serving Size - 2 cookies
ing sheet, about 1-inch apart. • Bake at 350° for 10-12 minutes, rotating pans halfway through, until macaroons are golden brown. Allow to cool for five minutes, then transfer to a wire rack until completely cooled. • Makes 16 cookies
Southern Indiana Fitness Source / November 2014 / 15
Exercise on ice Figure skating offers physical, mental benefits
// JASON THOMAS
// photos: Christopher Fryer Ice skating doesn’t exactly rank high on the popularity list when it comes to Southern Indiana recreational sports. But get a grip on a few intimidation factors, and strapping on the skates offers an aerobic workout with mental health benefits. Finding a properly fitting pair of skates and overcoming the fear factor are keys to enjoying a sport that is offered year-round, says Rebecca Hatch-Purnell, director of the Louisville Skating Academy, a nonprofit organization dedicated to promoting and developing the sport of ice skating in Louisville, surrounding Kentucky counties and Southern Indiana. “Anybody can try, and the biggest obstacle is the skates,” Hatch-Purnell said at Iceland Sports Complex, where the academy practices and offers classes. “People say they have weak ankles. Having skates that fit properly is the biggest thing. If you can walk in a pair of shoes, you can skate. They have to fit snugly.” Once the skates fit snugly, the next obstacle is mental. “It takes probably just confidence in getting over your fear than anything else,” Hatch-Purnell said. “As an adult, you have farther to fall, like with skiing or bike riding.” Louisville Skating Academy offers a diverse slate of classes for all ages, as well as serious training for competitors on a national level. It has quite a pedigree as of late, with a dance team that trains at the academy claiming the juvenile national championship in 2013 and hopefuls in individual and pairs teams working toward the U.S. Championships in December. In addition to the national-level competition development, the academy offers classes for kids, teens and adults in the morning and continued on page 19
16 / Southern Indiana Fitness Source / December 2014
cover Louisville Skating Academy offers an eightweek long winter session for all ages for $112 which includes skate rental. The sessions last one hour: 30 minutes for instruction and 30 minutes for practice. For more information, visit skatelouisville.org.
JEFFERSONVILLE ICE RINK
Savannah Robinson's ice skates are pictured on the ice while she practices at Iceland Sports Complex in Louisville. Robinson is a ballerina with the Louisville Ballet School, and picked up skating three months ago as a recreational activity.
Hours: Through Sunday, Jan. 25: Monday through Thursday, 4 to 8 p.m.; Fridays, 4 to 10 p.m.; Saturday, noon to 10 p.m.; Sunday, noon to 8 p.m. Holiday Break hours: Dec. 20 through Jan. 3: Sunday through Thursday, noon to 9 p.m.; Friday and Saturday, noon to 10 p.m.; Christmas Eve, noon to 4 p.m.; Christmas Day, closed. The rink is open Friday, Saturday and Sundays only after Jan. 4. Prices: $8 person; $6 each for group of 10 or more; $2 discount for bring your own skates; $40 season pass Events: Tuesdays, Eat Local Night (kids skate for $4 with Jeffersonville merchantâ€™s receipt; Thursdays, Shop Local Night (kids skate for $4 with Jeffersonville merchantâ€™s receipt); Fridays, Teen Night (DJ from 7 to 10 p.m., December only); Sundays, Skate with Santa from 1 to 4 p.m. (December only) DID YOU KNOW? According to the United States Figure Skating Association, you can burn between 250 and 810 calories an hour with recreational skating.
Southern Indiana Fitness Source / December 2014 / 17
Cover It takes probably just confidence in getting over your fear than anything else. â€”reBecca Hatch-Purnell, director of the Louisville Skating Academy
Savannah Robinson, 17, Georgetown, ice skates at Iceland Sports Complex in Louisville. Robinson is a ballerina with the Louisville Ballet School, and picked up skating three months ago as a recreational activity. 18 / Southern Indiana Fitness Source / December 2014
exercise on ice continued from page 16
the evening to accommodate most any schedule. Sessions include learnto-skate classes, summer and winter skating camps and an aerobic class for adults. “We have all kinds of people. As an adult it’s a great way to get out and do something and move and it’s not the same as everything else,” HatchPurnell said. “I think that’s one of the most fun things. And you can do it with lots of ages. You can do it alone or do with the friends, you children, your grandchildren. “It’s different than trying to get a team together to play basketball or something.” Louisville Skating Academy has a handful of students from Southern Indiana. They include Emma Pugh, 10, a fifth grader at Floyds Knobs Elementary School. “I get to do spins,” said Pugh, who
performed in “The Nutcracker” with a contingent from the academy Nov. 29 at the Jeffersonville Ice Rink. “It helps me with my legs.” Pugh, who also is on the academy’s synchronized skating team, says spinning is her favorite park of skating. “I get to do my Axel soon,” said Pugh, referencing a threshold move that involves one-and-a-half rotations. Ice skating offers a change of pace — different from the monotony of the regular gym routine — while breaking out a sweat. “It is very aerobic,” Hatch-Purnell said. “You can skate circles and you’re burning a lot of calories. It’s cold so your body is staying warm and you’re using your legs, you have to use your core to stand tall.” The academy also offers therapeutic skating for children with disabilities. “For therapeutic kids, there’s a lot of
stimulation,” Hatch-Purnell said. “It’s balancing on your blade, but there’s also music playing, it’s cold, you see people whizzing by you, so there’s a lot of stimulation and a lot of things going on mentally.” In addition to being a physical workout, ice skating also exercises the mind. “I think for a lot of the competitive kids, when you go on the ice you don’t think of anything else,” Hatch-Purnell said. “You really have to focus on what you’re doing or you’re going to have a disastrous result. “ It’s a way to escape everything else and do something different. I think that’s probably true for adults that just want to skate around. It’s just so different.”
Southern Indiana Fitness Source / December 2014 / 19
HI, I’M JOE TAYLOR. Overton, Texas. What keeps me coming back to the Trail? It’s just absolutely sensational.
I have people tell me what they’ve spent playing one round at Pebble Beach and a night at the hotel, or going to Pinehurst for a couple rounds. We do the entire week, travel, hotel, green fees, good meals and everything for the price of one day at these places. And it’s absolutely a sensational place to come. TO PLAN YOUR VISIT to Alabama’s Robert Trent Jones Golf Trail, visit rtjresorts.com or call 1.800.949.4444 today. facebook.com/rtjgolf twitter.com/rtjgolf
20 / Southern Indiana Fitness Source / December 2014
It had to be a dream ... or was it? (The original column first appeared in 1979. By popular demand it was repeated annually for 20-plus years in the News and Tribune. It has been updated.) It was a major effort, but I had left the house and ventured out into the sub-freezing, morning darkness of December. All was quiet except for the pitter-patter of my feet. No cars could be heard. Not even a barking dog broke the silence of the morning air. I had settled into a good rhythm when I was startled by a shadow almost two blocks in front of me. Running in the morning when it is dark wakes one quickly. A rustling leaf often sounds loud. A passing car may sound like a freight train. A breeze may take on hurricane proportions. The sanitation workers go about their routines almost unnoticed, but anything out of the ordinary may alert danger. The figure ahead of me was distorted by the poor lighting. Morning runners are not uncommon, but this shadow was definitely not of the athletic build. Not much taller than me, the figure appeared to be much heavier. Hoping to avoid a confrontation, I moved to the opposite side of the street, ever so alert to my body’s signals lest I should have to run like hell! Surely I could outrun this rotund, huffing creature of the night. As I drew near my suspicions eased. At a glance he resembled Santa Claus, but then that’s in dreams, and it was too darn cold to be dreaming. Following yesterday’s interval session this one was supposed to be easy, so I slowed, recrossed the street, and ran along beside the waddling figure. “How’s it going?” I inquired. “Pretty good. How about you?” he panted back. “Great! A little wind would really turn this into a bear, wouldn’t it?” I asked. “When you’re as old as I am, they’re all bears,” he huffed.
Runners talk about anything and everything during a run. As we continued I mentioned a book I had just read, and he told me of his entry into running. He’d started walking about eleven months ago heeding the advice of his doctor. Because of his position and prominence in his organization all his workers are now involved in running or fitness activities of some sort. “Running has really helped,” he boasted. “Our people must work 10 to 12 hours a day all year just to meet the demand. That’s asking a lot. So we started giving our people fitness tests and allowing time off for fitness activities. As a result, our productivity has soared. I’m really sold on it,” he continued. My concern increased as I noticed the dampness on the back of his red and white running suit. “You sweat a lot,” I said, fearful of the old man’s condition. “Nope. Where I’m from it’s usually a lot colder than this most of the year,” he assured me. We ran up a hill, jumped a ditch, side-stepped a log, and continued on. The stocky plodder showed remarkable flexibility and agility for his age. “You do that pretty well. Ever thought of the steeplechase?” I asked, trying to sound encouraging. “Well I’m pretty active. I do a lot of climbing and lifting in my work, and I have to get in and out of some pretty tight situations every now and then. As far as the steeplechase, well, I don’t know if you’d call what I do steeplechasing,” he chuckled as if to hold something back. “I used to smoke a pipe,” he continued as the cold morning air tore away his inhibitions, “but I gave that up when I started running. Oh, I still puff on an e-pipe when I make a public appearance, but that is very rare. Why, I was in such bad shape that belly used to shake like a bowl full of jelly. No more.
email@example.com Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding. Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarksville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay active. Do something.”
continued on page 29 Southern Indiana Fitness Source / December 2014 / 21
Tobacco coalition celebrates poster winners Event held in conjunction with The Great American Smokeout
The Floyd County Tobacco Prevention Coalition (FCTPC) recently held a Poster Contest for New Albany-Floyd County School Corp. seventh-grade students to encourage them to say no to tobacco and show their commitment to a healthy, drug and tobacco-free lifestyle, according to a FCTPC news release. The poster theme was “Stand With Me, Be Tobacco Free.” It was part of the schools’ Red Ribbon Week activities that included a short lesson on the dangers of tobacco use; the fact that nicotine is also a highly addictive drug and the resulting second hand smoke is a toxic health hazard for everyone. Nationally, Red Ribbon Week events raise awareness of drug use and the problems related to drugs facing New Albany, it encourages the community to promote drug-free lifestyles. November is Lung Cancer Awareness month, and home to The Great American
Smokeout on Nov. 20 every year. Research has shown that children are less likely to use addictive substances, including tobacco and alcohol, when parents, peers and other role models are clear and consistent in their opposition to substance use and addiction. “This contest worked to directly educate children on the dangers of nicotine products, an often over-looked or socially accepted view of addiction,” said Danese Pease, ISDH Floyd County Tobacco Prevention Coordinator and Our Place Tobacco Prevention Educator. All three of the middle schools participated, with over 200 entries. FCTPC selected the top five entries from each school as semifinalists, and the State Street Walgreens enlarged and framed the posters. The coalition is pleased to announce the winning school submissions: • Maddie Hankins, GRAND PRIZE WIN-
22 / Southern Indiana Fitness Source / December 2014
Maddie Hankins, Grand Prize Winner Highland Hills
Reagan Smith, Highland Hills
Keagan Boyer, Hazelwood
Riley Winslow, Scribner
NER, Highland Hills • Keagan Boyer, Hazelwood • Riley Winslow, Scribner • Reagan Smith, Highland Hills. Each student will receive a $100 Visa gift card. Hankins will be awarded a $250 Visa gift card, her name and school will be publicized on the Interstate 265/Grant Line
Road digital billboard and her poster will be printed in the News and Tribune. The student’s class also receives a VISA gift card valued in the same amount. Instructors of the winning submissions are; Mrs. Armstrong from Hazelwood, Mrs. Emerson from Highland Hills and Ms. Stewart from Scribner. The gift cards were donated by the
Floyd Memorial Foundation, Community Wellness Coalition Initiatives. For more information or to join the FCTPC, call 812-945-3400. If you are 13 or over and interested in quitting any tobacco product, please call the free Indiana Tobacco QuitLine at 1-800-QUIT-NOW.
Southern Indiana Fitness Source / December 2014 / 23
Ice Skating at the
Charlestown Family Activities Park 1000 Park St., Charlestown (Across from CHS Football Field)
Weekend Skating Every Friday & Saturday thru Jan 3rd
Monday thru Thursday 6 PM - 9 PM Fridays 6 PM - 10 PM Saturdays 12 Noon - 10 PM Admission $5.00 ages 2 & up (includes skate rental) Everyone and All Ages Welcome! Groups and Organizations Welcome! Parks Concessions open! For more Info Call Rhonda 256-3422 Ext 328 or Email firstname.lastname@example.org For a list of Christmas Events visit our website: www.cityofcharlestown.com
Faith tom may email@example.com Tom May is the Editorial Director at eCondolence. com, a website offering support to the grieving. He is an adjunct instructor for the Communications Department at Indiana University Southeast. He has held paid and voluntary ministry positions at several churches in the tri-state area. Reach him at firstname.lastname@example.org
Resolving to be dusty Dust. Around our house it’s not considered a good thing. It shouldn’t be found on the end tables or on the dresser. It has no place on lampshades or window blinds. It enjoys gathering on the grate over the heater vent, but its days there are numbered thanks to a long extension on the vacuum. For some reason it has an affinity with anything computer — but we have a special, anti-electronic dust spray for those. Dust seems to be everywhere. My grandmother used to admonish that dust had better not form around us when we were supposed to be doing our chores. Dust from a chalkboard makes me sneeze. Cosmic dust exists in outer space. And Kansas sang that all we are is dust in the wind. Dust really is minute solid particles with diameters less than 500 micrometers. Particles in the atmosphere arise from various sources such as soil, dust lifted up by wind, volcanic eruptions, and pollution. Dust in homes, offices, and other human environments consist primarily of human skin cells, but also contain small amounts of plant pollen, human and animal hairs, textile fibers, paper fibers, minerals from outdoor soil, and many other materials which may be found in the local environment and we probably do not want to know about. Did you know that there is even dust in the Bible? No, not dust ON your Bible — in it — the Bible talks about dust. There is a powerful Jewish tradition that is captured in an old rabbinic proverb: Follow a rabbi, drink in his words, and be covered in the dust of his feet.
The teaching of a rabbi was highly honored in Jesus’ day. It was a privilege to be selected by a rabbi to be a disciple. It was a very practical thing as well: each rabbi would have his own interpretation of the Torah and explanation of how it was to be lived out. For example, the Torah said “Honor the Sabbath.” The rabbi would teach what it meant to honor the Sabbath. Eventually, these oral teachings were written down. A rabbi might teach that to honor the Sabbath would mean that one could only walk 8/10 of a mile, anything beyond that would be work. When you accepted the teaching of the rabbi, it was said that you were “accepting his yoke.” Knowing that helps us understand Jesus’ saying “for my yoke is easy and my burden is light” (Matthew 11:29-30). The disciples would sit at the feet of their rabbi and the proverb became understood symbolically: “covered in the dust of his feet” meant to know and become engulfed in the teachings of the rabbi. But from among the disciples, the rabbi would often select an inner more trusted group — men whom the rabbi would take everywhere. These disciples who traveled from town to town on dirt roads would soon be covered with the dust that the feet of the rabbi had kicked up along the journey. It was their badge of honor to be so covered in his dust. It proved they were in the inner circle. It proved how closely they followed. My resolution for this new year? Get dusty.
Southern Indiana Fitness Source / December 2014 / 25
Family fitness Day
Fun with the family
More than a hundred families came out on Saturday, Sept. 27, for the second annual Family Fitness Day hosted by the Floyd County Physical Activity Coalition. The event took place on the New Albany waterfront and included a one-mile family fun walk/run and multiple vendor booths that all incorpo-
rated some type of interactve health/fitness component. Mark your calendars for next yearâ€™s Family Fitness Day, tentatively schedule for Sept. 26. For more information visit wellnesscsi.com.
26 / Southern Indiana Fitness Source / December 2014
» COME JUDGE
GOLFERS FROM AROUND THE WORLD COME TO CHALLENGE THE JUDGE and the two other golf courses in Prattville at RTJ Capitol Hill. Bring your clubs and come take on Judge hole number 1, voted the favorite hole on the Trail. Complete your day in luxury at the Marriott and enjoy dining, firepits and guest rooms overlooking the Senator golf course. With the Marriott’s 20,000 square feet of meeting space, 96 guest rooms and luxurious Presidential Cottage combined with three world-class golf courses, business and pleasure can definitely interact in Prattville.
THE ROBERT TRENT JONES GOLF TRAIL AT CAPITOL HILL is home of the Yokohama Tire LPGA Classic on the Senator Course September 18 to 24, 2014. The Marriott Prattville is part of the Resort Collection on Alabama’s Robert Trent Jones Golf Trail. Visit www.rtjgolf.com or call 800.949.4444 to learn more.
The Gift of Giving Julie CalLaway email@example.com Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. She has a degree in Sports Studies from ISU with a specialization in athletic training.
When you give your holiday gifts to your friends, our life. Now, let’s think about the receiving family and co-workers, are you actually taking their side of this. Everyone loves to get gifts health and wellness into account? If you give any and to be wished happy holidays but what do you really do with type of sweets then I would have to say that you are not. In previous articles I have written on how all those sweets you much excess sugar we already get in our daily diets receive? Well, you and how sugar can become as addictive as cocaine. might eat evSo, think about the folks on your holiday list. Are ery last bit of they trying to lose weight? Are they pre-diabetic? Do they have cancer? Do they have any type of chronic disease? Do you like/love them? If your answer to any of these questions is “yes”, then rethink your gift giving this year. continued on page 28 I’m sure we have all, at some time or another, received or given sweets at the holidays. We give Show your love to because we want those folks to know that we care about them and that they are an important part of someone by gifting
fruit, nuts or herbs and spices instead of
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The gift of giving continued from page 28
them, share them with the rest of your family and friends, eat a little bit and then hide them away in the cupboard or freezer, you may even re-gift them, or you throw it all away. I remember last year I felt that I needed to eat it all out of the obligation that those folks that gave them to me put so much time and effort into making them. Bad idea! But when those sweets are sitting in front of me I have very little self-control and once I start it’s tough to stop. This is my body telling me that it is craving more sugar and to get the same feeling that I got the first time I will have to eat even more. Sound like any drug addicts you know? So, I am asking you to really think about those folks you are choosing to give to and think about their lives, their backgrounds. Yes, sweets are cheap and easy to make but for some folks you could be handing them their addiction, their worst enemy, the thing that could tempt them back into the bad habits that they have worked so hard to quit. Give fruit, or nuts, or herbs and spices, or gift cards, or make a healthy recipe for them to try and include the recipe card. Be creative, have fun but please be thoughtful and support them in their quest for health and wellness. If you don’t, then their New Year’s Resolution will just end up being, “To lose weight and get in shape, AGAIN!”
It had to be a dream... or was it? continued from page 21
It still shakes a little — got to you know for the kiddies. But I’ve lost 65 pounds already. “My heavens,” I thought to myself, “this guy must be...” We turned into a subdivision and were startled by a dog. Saved by a fence, I started to inquire ... “do you have any pets?” “Oh, I raise a few reindeer,” he started. “Got a pretty good herd. Those deer are so important and popular that I’ve got to assign my helpers to care for them. You’ve probably heard of our pride and joy. He’s got a red ….” “Pa-pa! Pa-pa! Wake up, Pa-pa, come look! Santa Claus has been here!” I hear, but can’t comprehend. My run disturbed. I snap “Santa couldn’t have been here. I’ve been running with Santa Claus ... and ... we were just chased by some dogs.” A little more alert, I am led to the Christmas tree by two excited youngsters. And sure enough ... presents galore! Still confused, I try to reconstruct the events of the last few minutes. “From the north ... helpers .. red and white running suit ... belly like a bowl full of jelly ... toys ... reindeer ...” Was it? Could it have been? No. No way. I am too old to have been dreaming about ...? Or is it ever too old to dream of Santa Claus?
Growth Franklin D. Roosevelt and Congress enacted the New Deal in the early 1930s in response to the Great Depression. These efforts spurred economic rebirth and provided immediate relief to those hardest impacted by the depression. Did you know... Calvin Coolidge defeated Roosevelt as vice president in the 1920 presidential election? GROWTH is one of our Core Values. We want to thank our clients and colleagues for having referred friends, family and business associates to us. Referrals are the lifeblood of our growth.
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Southern Indiana Fitness Source / December 2014 / 29
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Resolve to eating healthier
Tarah chieffi Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com
Substitue honey, maple syrup or molasses for refined sugars, such as table sugar.
Resolutions often center around ditching bad habits like smoking, drinking soda or eating junk food. This year, I propose a new brand of resolution. Why not resolve to add a few new healthy habits to your life? Your journey to health doesn’t have to be all-or-nothing. Taking baby steps can make that journey seem more manageable and gives you a chance to celebrate all the little victories you make along the way. Here are a few suggested resolutions to make 2015 your healthiest, and happiest, year yet: • Hit up the farmers market: Many farmers markets are open throughout the winter season. Here in New Albany, our downtown farmers market is open every other Saturday. Not only are you getting fresh-fromthe-garden fruits and veggies, you are also supporting local producers. If you are on a budget, try setting aside $20 per week to spend at the farmers’ market. • Learn the Dirty Dozen: The health benefits of organic fruits and vegetables have been well established, but they can be pricey. Try purchasing organic varieties of the Dirty Dozen, or avoiding them entirely if organic varieties are not available or they are out of your price range. If you aren’t familiar with the Dirty Dozen, they are the fruits and vegetables
30 / Southern Indiana Fitness Source / December 2014
found to have the highest levels of pesticide residues. The Environmental Working Group (ewg.org) updates this list annually and has a printable list available on its website. There is even an app you can download to your phone so you always have the list handy at the grocery store. • Use natural sweeteners: Added sugars can contribute to weight gain, diabetes and heart disease. On top of that, refined sugars like white table sugar and high-fructose corn syrup have been stripped of vitamin and minerals and don’t provide your body with any nutrition. When cooking or baking, try substituting honey, maple syrup or molasses. You can even find recipes that use dates or ripe bananas as sweeteners. While they should still be used in moderation, these natural sources of sugar provide nutrients and a burst of sweetness. • Try something new: It’s easy to get stuck in a rut and purchase the same foods week after week. Try picking out a new-to-you fruit or vegetable each week and have it as a snack or find a recipe using that as the main ingredient. • Have fun in the kitchen: Healthy eating should be fun! Let your kids help prepare dinner with you or, for younger kids, give them a special corner of the kitchen with a few pots and pans they can play with. Use cooking and mealtimes as an opportunity to teach your kids about real food and why it is so important for their health.
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The Precision pharmacists take time to talk through all your questions and concerns. And because they insist on only high quality ingredients, and test regularly to ensure purity, you can trust Precision quality. Ask your doctor or specialist to give Precision a call. And you can always stop by (we’re next to McDonald’s on State Street in New Albany) or call us at 812-941-9300. And regain your balance!
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At the holidays — and all through the year — WomanCare delivers extraordinary care when you’re expecting. And when that magic moment arrives, you and your little one will be in good hands, whether you choose to be delivered by one of our Board-Certified Physicians or one of our Certified Nurse Midwives (including the most experienced in the entire metro region). And there’s more. Our Physicians, Nurse Midwives and Advanced Practice Nurse Practitioner are here for every phase of life — from regular wellness visits and family planning through care during menopause and more. We respond to your questions and concerns, and work hard to see you at your appointed time, every time. For extraordinary care in every season of life, call (812) 282-6114 to schedule an appointment. WomanCare…our name says it all.
301 Gordon Gutmann Boulevard, Suite 201, Jeffersonville, IN 812.282.6114 | www.woman-care.org Christopher S. Grady, MD | Ronald L. Wright, MD | Elizabeth A. Bary, RN, CNM Alison Reid, RN, CNM | Chelsae Nugent, APRN, WHNP
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