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for a more abundant life.



Keep an eye on it WORKOUT:

Upper Body Band Blast


Spring Diet:

Days to a Healthier You!

march 2014

We Boldly Go Where No One Has Gone Before. For the diagnosis and treatment of problems that affect your digestive system, Gastroenterology of Southern Indiana in New Albany boasts an extraordinary team of specialists — board-certified physicians on the forefront of advanced


approaches and new ways to solve old problems.

• • • • • •

And everyone on our team works hard to keep you informed and comfortable at every stage of care. That may be why we enjoy a 99% patient satisfaction rating. 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. We get to know you inside and out.

• • • • • •

A division of Gastroenterology Health Partners 2630 Grant Line Road, New Albany




Cirrhosis Colitis Crohn’s Disease Diverticulosis & Diverticulitis Gallstones GERD/Heartburn and Reflux Esophagitis H. Pylori and Peptic Ulcers Hemorrhoids Hepatitis Irritable Bowel Syndrome Lactose Intolerance Pancreatitis



Publisher Bill Hanson


Editor Jason Thomas Design Stephen Allen Photography 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 does she have a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at

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.



ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: ON FACEBOOK: Southern Indiana Fitness Source Magazine


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.


221 Spr ing Street Jeffersonville, IN 47130

Jason We’re all in this together. Wellness and health affect each of us, no matter if you live in Clark County or Floyd County, Jeffersonville or New Albany, Floyds Knobs or Charlestown. Did you know a group of people has come together with Southern Indiana’s physical and mental well-being in mind, and has even created website with the goal of being a one-stop clearinghouse for all things wellness? The Wellness Coalition of Southern Indiana — — is a virtual treasure trove of fitness, health and nutrition information on one site. The initiative is off to a great start — but it needs your help. Here’s the coalition’s mission statement: “Together, we will improve the wellness of our community by gathering and sharing information to promote lasting lifestyle changes.” Key word there is “together.” That means me, that means you, that means all of us. An important piece of the coalition’s website is the calendar

of events. Like the coalition’s vision, it’s off to a good start. But it can be much better. If you are part of a an organization with a wellness, nutrition or health event, please take a few minutes to post it to the coalition’s website. And you, Southern Indiana residents, please check the website on a regular basis to see a list of events, as well as important wellness, health and nutrition tips. With this issue, Fitness Source will begin a regular feature of calendar of events — the beginning of which you can find below this column — gathered from local parks departments, civic organizations and yes, the coalition’s website. Please use both to your advantage. After all, we’re all in this together. — Jason Thomas is an assistant editor at The News and Tribune. He can be reached by phone at 812-206-2127 or by email at

CALENDAR OF EVENTS FOR MARCH This represents a sampling of what’s happening in Southern Indiana in March. New Albany parks events

all classes. Must pre-register. No drop ins. 502-639-3293 or online at

Spring softball Spring leagues in New Albany will begin the week of March 24. Play at Anderson Park. Deadline for sign-ups is Tuesday, March 18. League fees are $300 per team. For all questions, contact the Parks Department at 812949-5448 or via email at:

Kidney diseaese treatment options Thursday, March 13, 9 a.m. to noon. Paris Health Education Center, Floyd Memorial Hospital and Health Services, 1850 State St., New Albany. Participants will have the opportunity to learn about the types of treatment for kidney disease including hemodialysis (home and in-center), peritoneal dialysis for home and kidney transplantation. Call 502-895-1338 to register or for more information. []

Jeffersonville parks events Line dancing; 6 to 8 p.m. Tuesday nights; Ken Ellis Center; 1425 Pennsylvania Ave.; $3 per class. Belly dancing; 6 to 7 p.m. Wednesdays at the Ken Ellis Center; $40 for five classes. Call 502-639-3293 for session dates. ZUMBA with Paula; 6 to 7 p.m. on Thursdays at the Ken Ellis Center; $2 per class. Boot Camp at the Fieldhouse, 7:30 to 8:30 p.m. April 8 through May 6; $10 for

Baby Fair Saturday, March 8, 9 a.m. to noon, Main Entrance, Clark Memorial Hospital, 1220 Missouri Ave. Fair will include a tour of the Family Birth Place, visits with physicians and obstetricians and information about delivery and postpartum. Plus, expecting moms will receive a free diaper bag. Info: 812-282-6631 []

contents Kicking cancer’s butt Gohmann survives colon cancer For 28 years as a sales representative for Cardinal Health, Julie Gohmann has spent a lot of time in hospitals, meeting with doctors, nurses and other medical professionals. She never thought that one day, the same people she sells supplies to, would save her life not once, but twice.




Keep an eye on it by JEROD CLAPP Disease awareness, colored ribbons and spread-the-word posts on social media get a lot of attention, but how do you spread the word if you can’t see it?

Superfoods 26 for a super body


By now you’ve probably heard the word “superfood” thrown around, but do you know what actually makes something a superfood?


Cover While a phoropter might make you look like an alien, the instrument, which measures refractive error, is a vital piece of machinery during an eye exam. Photo by Jerod Clapp


What’s a Name? Everything. FIGHTinOFF WINTER BLUES 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.

• We were the first PCAB Accredited Pharmacy in both sterile and

Photo by Christopher Fryer non-sterile compounding in Indiana. • We insist on using only the highest quality ingredients. March is National Nutrition Month andinmaking • We invest advanced technology for more accurate measurement. • We seek out and adopt best practices and improved processes. nutritious choices can sometimes be confusing, • We regularly test for potency and sterility. • Wethis workmonth’s with your physician to find the best solution for you. especially when dining out. Read • We offer more than 16 years of combined compounding experience. Enjoy/Avoid to learn to make nutritious verWhat’s name? When the name is Precision Compounding sions of restaurant foods in your ownin ahome. Pharmacy, it speaks for itself. Find out more at

Southern Indiana Fitness Source partners

Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE 2113 State Street, Suite 2, New Albany 812.941.9300 |

OUR CARE IS ANYTHING BUT ROUTINE. At WomanCare, we’re known for complete, compassionate OB/GYN care for women in all stages of life. Starting a family? We provide preconception care, family planning and infertility evaluations.

Expecting? We’re here from those first weeks right up through labor and delivery, with 3D/4D ultrasound for amazing images of your little one growing and developing. In addition to our Board-Certified Physicians, we have the three most experienced Certified Nurse Midwives in the region, so you can have the birth experience you choose. And we deliver in the comfort of Clark Memorial’s beautifully-appointed Family Birth Place.

Of course, we offer complete wellness care, including menopause care, laparoscopic surgery and much more. And we make every effort to see you at the appointed time, and to make time for your questions and concerns. So at every stage of life, trust us to provide care that will exceed your expectations. Just call (812) 282-6114 today to schedule an appointment. WomanCare… our name says it all.

301 Gordon Gutmann Boulevard, Suite 201 | 812.282.6114 | Christopher S. Grady, MD | Ronald L. Wright, MD | Elizabeth A. Bary, RN, CNM Alison Reid, RN, CNM | Damara Jenkins, RN, CNM

Fruit Flavor?



“Coach Natalie, I brought fruit for my snack today!” “That’s great! What did you bring?” “A strawberry ring pop.” Immediately following this answer, I asked the rest of my classroom to raise their hands if they brought a fruit to class. Almost everyone put a hand high in the air. They all looked so proud of themselves. I, however, was slightly nervous to see what they came with. Sadly, as I asked each child what they brought, all but one had a candy or concentrated juice that was a fruit flavor and not an actual fruit. Does this mean that they don’t know the difference? This conversation got me thinking: are we doing a good enough job of teaching the difference between fruit and flavor? The truth is children are having a hard time distinguishing the difference between real fruits and foods that simply taste like fruit. Let us help you teach them the difference.

Both are sweet Part of the trouble is that both real fruit and fruit flavorings have that sweet taste that most kids love. As early as possible, explain that real fruits are healthy for them and provide their bodies with nutrients to fight of diseases that make them sick. Candies, concentrated juices and pop tarts are full of sugar that takes the good nutrients away from their bodies. This will lead you to explaining that sometimes candies will have a fruit flavor but are not the same fruits that will keep their bodies strong and healthy.

Natalie allen

Test their knowledge

A wonderful opportunity you can take advantage of is the produce aisle at the grocery store. Show them how the produce aisle is in a different place in the store than the candy and juice aisle. This will give your visual learners a picture of where they will be able to find real fruit. Take them here first and have them pick out a few fruits of their choice. This will ensure that you have real fruit for your home for them to choose. If you have readers in your home, test them by having them read the ingredient labels. If you come across a bag of dried bananas, for example, have them look to see if there are real bananas in the bag. Same thing will work for candy. This is an excellent way to get them looking at the labels and teaching them how to make good choices on their own.

Coach Natalie Allen is owner and director of Stretch-nGrow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes. When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.

Buy what you want them to eat Ultimately, your kids are going to eat what you bring home. If they do not have the option to eat real fruit at home then they will not be able to make smart food choices anyway. Most families make a weekly trip to the store, always make sure to pick up fruit each and every time you go so your kids always have a real fruit to pick up instead of the many sugary fruit flavored choices they have around them.

Southern Indiana Fitness Source / March 2014 / 7

Fact or Fiction



Fighting fibs about colon cancer

// MATT KOESTERS Behind lung cancer, colon cancer accounts for the second-most cancer related deaths annually in the United States, and it’s in first place among non-smokers. More than 50,000 lives were taken by colorectal cancer in 2010, according to the website for the Centers for Disease Control and Prevention. Thankfully, it’s also a very treatable disease if it’s detected early. But just as with anything that’s both common and fatal, colon cancer and the treatments that detect and prevent it from becoming deadly are the targets of silly lies. See if you’ve fallen for any of the bigger whoppers about colon cancer by reading on.


Is colon cancer a white male’s disease?


THE NOT-SO-SHORT ANSWER: While it’s true that men are statistically more susceptible to contracting colon cancer, the gap between the sexes isn’t very broad. In 2010, 27,073 men and 24,972 women were killed by colon cancer. Furthermore, it’s not white men that have to worry about colon cancer the most — black people have the highest rate of incidence among all racial groups in the United States, according to the American Cancer Society’s website.

8 / Southern Indiana Fitness Source / March 2014

QUESTION: Colonoscopies — are they painful? THE SHORT ANSWER: Not really. THE NOT-SO-SHORT ANSWER: Mention the word “colonoscopy” in mixed company and you’re likely to see a few folks cringe. Believe it or not, getting ready for a colonoscopy is probably the least comfortable part of the procedure. Preparation includes cleaning the colon with the help of medication, but the procedure itself is usually preceded by sedation, which means you won’t feel a thing. A colonoscopy usually takes about half an hour, and you’ll be back to your normal routine by the following day, in most cases.


Is colon cancer a death sentence? THE SHORT ANSWER: Far from it. THE NOT-SO-SHORT ANSWER: Cases of colon cancer that are detected early can be successfully treated to the tune of a 95 percent survival rate. The real problems begin when colon cancer is left to its own devices — that’s when it can spread into other systems where treatment becomes far more difficult and outcomes become far more bleak. In fact, colon cancer screening prevents more deaths due to early detection than breast or colon cancer screening, according to the University of Michigan Health System.

VISION FOR DETAILS As we prepare to enjoy the madness that is college basketball in the month of March, my thoughts often turn to one of the brightest stars in the sport, the late John Wooden, legendary coach of the UCLA Bruins. Wooden is a member of the Basketball Hall of Fame as both a player (inducted in 1961) and as a coach (inducted in 1973). He was the first person ever enshrined in both categories. Only Lenny Wilkens and Bill Sharman have since been so honored. His ten NCAA national championships in a 12-year period while at UCLA are unmatched by any other college basketball coach. Wooden originally went to college to become a civil engineer. When the summer time requirements for that career were unable to be kept, he changed his major to a liberal arts degree and he secured a teaching certificate in English. John loved to teach and worked in high schools in Kentucky and Indiana in the late 1930’s and early 1940’s. When a reporter asked why he gave up his love for teaching to coach basketball at the college level, Wooden said I have never stopped teaching. Beyond his abilities as a coach, Wooden was a man of faith. His beliefs were more important to him than basketball, saying in his autobiography “I have always tried to make it clear that basketball is not the ultimate. It is of small importance in comparison to the total life we live. There is only one kind of life that truly wins, and that is the one that places faith in the hands of the Savior.” He was interviewed once regarding his faith and he replied that he always hoped that his faith was evident to others and that if he ever were on trial for his faith he wanted to make sure that there was enough evidence to convict him. Wooden was known for being a strict disciplinarian — of having clearly established rules and holding the players to complete submission to those rules. Former player Bill Walton, a bit of a free spirit, showed up to practice after time away sporting a summer’s growth of hair on both his head and his face, both anathema to the Wooden Code. Walton knew he would be confronted, so he took the initiative, went into the coach’s office, and proclaimed

that no one had the right to tell him how long he could grow his hair and whether he could have a beard. Wooden politely agreed with Walton and said he would never seek to impose such standards on any man. He then thanked Walton for his contributions to the team and asked him to clear his locker of his belongings. A reporter later asked Walton if he thought that Wooden was bluffing or if he would follow through. Walton sheepishly said, “I made a trip to the barber, didn’t I?” Considered by many to be the greatest coach to prepare a team for a game and the greatest bench coach to guide them in the history of the game, Wooden met with every incoming freshman at UCLA with the same agenda year after year. He would sit the would-be stars down and he would personally measure each boy for athletic shoes. Then he would hand them a pair of socks and show them how to put on the gym socks. Finally he would take the shoes and put them on their feet and lace them to his liking. The teacher showed the student exactly what needed to be done. Wooden understood that the vision that produced championships — in basketball or life — required meticulous attention to detail. Reminds me of another great Teacher who showed his followers an important lesson while kneeling at their feet.

tom may Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary. He is an adjunct instructor in the Communications Department at Indiana University Southeast.

John Wooden, legendary coach of the UCLA Bruins

Southern Indiana Fitness Source / March 2014 / 9


Sports doctor giveS same advice as mom Replenish body with fruits and veggies


Proper nutrition isn’t only a major factor in allowing peak physical performance, it is also crucial in how the body will recover after a workout. Dr. Douglas Graham, author and advisor to professional athletes, stresses the importance of eating whole, fresh fruit and vegetables to efficiently replenish the body after a workout on his website, Graham states that a person’s ability to recover from a workout routine is based on four basic deficiencies — sugar, salt, water and rest. By understanding how to counteract these deficiencies after a workout, Graham says a person can enhance recovery time and prevent injuries. “You will reap the healthy harvest of more speedy recovery and the ability to push your physical exertions to new and, perhaps, unimagined heights,” according to Graham’s website. “Optimum recovery will also put you at less risk of injury and extend your ability to enjoy an activity-filled life.

Sugars Graham explains that every cell in the body uses simple sugars in the form of glucose and/ or fructose to fuel energy.

He states that the body stores sugar as muscle glycogen, liver glycogen and blood sugar. The body will first use mostly muscle glycogen to fuel muscles during a workout, and that it takes nearly two hours of high-intensity aerobic activity to exhaust the source of energy. He explains that throughout a workout, blood sugar is increasingly used as a source of energy, and it too can be depleted after nearly three hours of activity. “Reestablishing blood sugar to normal levels and replenishing muscle glycogen supply are absolute requirements for efficient and effective recovery,” Graham states. “We can do this most easily by consuming fruit shortly after exercising.” Graham recommends eating fruit to replenishment muscle glycogen during long workouts and immediately afterward to optimize the rate of recovery because, during these times, the body is creating blood that is rich with an enzyme that enhances the body’s ability to convert sugar into muscle glycogen. Graham said bananas, dates, pineapples and grapefruits are some of the best sources to refuel during and after a workout, and that they should be eaten with ample amounts of water, which allows for efficient restoration of glycogen. continued on page 30

Dr. Doug Graham’s Tips for Optimum Athletic Recovery • Drink water before, during and after strenuous activity • Eat fruit upon completion of activity to bring blood sugar back to normal levels and provide sugar for conversion to muscle glycogen • Remember, exercise does not provide energy, it requires energy. Sleep as much as you desire. 10 / Southern Indiana Fitness Source / March 2014

Be sure to drink plenty of water

• Monitor your water losses by using a scale to measure your weight before and after workouts, and drink enough water to return to your weight prior to exercise • Keep meals simple for optimum digestion and varied to insure optimum nutrition

Spring Diet


Seven Days to a Healthier You! // JANET STEFFENS, M.ed. Purdue Extension Educator Floyd County

Want to feel more energetic and look your best? Studies show that people who have a well-balanced diet feel and look better. Having a balanced diet is not a hard thing to do but it takes a little planning. In times past, when people bought groceries once a week, they made a weekly menu and then a grocery list. It’s still a good idea both nutritionally and for your food budget to do some weekly planning. Economists say that the average shopper spends $10 to $15 dollars on impulse items on each shopping trip. Having a plan and a shopping list will cut down on impulse buys that may be poor nutritional choices. So what are some starting tips when planning a week’s worth of healthy meals and snacks? • First, consider what you and your family enjoy eating and how much time you have to prepare meals. By spending an extra 15 minutes in the morning to make a take-along lunch you can save money and eat better quality food than you might get at the corner deli or café. By not having to wait to be served, you have extra time to take a short walk or a quick spin around the building. A balanced dinner can take as little as thirty minutes to prepare and children will be more likely to eat vegetables if they help fix them and see parents eat them too. • Think about reducing fat, salt, sugar and calories in your diet. When you buy food and prepare it at home, you know what is in it. If you can reduce your calorie intake by as few as 100 calories a day, you can lose ten pounds in a year. Food labels are the key to eating healthy foods. Check with your local Extension office if you want information on how to understand food labels. • Fruits and vegetables add vitamins, minerals, and color to your diet that will help you feel better and give your food “eye” appeal. Add a little fruit to whole-grain cereal, veggie sticks to your lunch, and an extra vegetable or two to dinner and you will have a more balanced diet. Eat salads with low-fat dressing once or twice a day. • Remember to keep meat lean and eat one or two servings (4-6 oz.) of fish each week. Salmon is an especially good nutritional choice. • Healthy snacks are important. If you don’t let yourself get too hungry you will make smarter food choices. A handful of unsalted nuts, an apple, a serving of whole wheat cracker, or vegetable sticks are good snacks. • Remember to get your calcium each day. Fat-free or low-fat yogurt is a good source of protein and is packed with calcium. Following is a sample diet for a week along with a few recipe suggestions to kick start your path to a healthier you.

Monday Breakfast

• Veggie scramble on whole wheat toast (2 slices) • 1 scrambled egg with tomato, spinach and mushrooms, chopped • 1 slice part skim cheese, • 1 slice whole wheat bread, toasted • 1 small orange juice (3-4 ounces) • Water, coffee, or tea


Lunch • Turkey wrap sandwich • 8 inch whole wheat tortilla • 2 slices turkey • Spinach leaves • Tomato, sliced thin • Low-fat dressing • Spread tortillas with dressing. Layer turkey and vegetables and wrap. • 1 pear, sliced • Low-fat milk, water or unsweetened iced tea

Dinner • Salmon, baked with olive oil and lemon juice (4-6 ounces) • 1 small baked potato with 2 teaspoons butter or margarine • Tossed salad with tomato and cucumber, vinegar and oil • 1 cup steamed broccoli • Unsweetened ice tea, water or coffee

Southern Indiana Fitness Source / March 2014 / 11

TUESDAY Breakfast

• 1 cup low-fat vanilla yogurt topped with • 1/2 cup low-fat granola and 1/2 cup blueberries • Low-fat milk, water, or coffee



• Tuna Salad Sandwich, (2 slices whole wheat bread) • Tuna packed in water; mix with celery, onion, lemon juice • Light mayo and 1 slice low-fat cheese, lettuce • 1 small apple • Low-fat milk, water or unsweetened ice-tea

• Beef Tostadas • 2 6” whole grain tortillas • 1 can fat-free refried beans, warmed in dish in microwave oven • Onion, chopped • Nonfat sour cream • Tomato, chopped • Low-fat shredded cheese • Lettuce, chopped • Bake tortillas until crisp. Spread with thin layer of hot beans and serve with • Your choice of toppings. • Tossed Salad • Lettuce, tomatoes, cucumber, peppers, fat-free dressing • Low-fat milk, water, or unsweetened ice tea


Thursday • 1 hard cooked egg, sliced • 1 slice whole grain toast with sugar-free fruit spread

• 2 slices turkey bacon, crisp and patted between paper towels

• Low-fat milk or coffee



• • • •


1 cup old fashioned oatmeal cooked in fat-free milk 2 tablespoons frozen or fresh fruit 1 tablespoon brown sugar Low-free milk, water or coffee


• Chef Salad • 2 cups salad greens, 1 boiled egg; chopped, diced tomatoes, carrots, cucumbers, celery, 2 slices turkey diced, topped with low-fat dressing. • Low-fat milk, water or unsweetened iced tea





• 1/2 Turkey sandwich made with 2 slices turkey, one slice whole wheat bread, low-fat dressing, 1 slice part-skim cheese, lettuce and tomato • One 4 ounce cup cottage cheese topped with fresh fruit • Low-fat milk, water or coffee

• One 6 ounce serving of turkey meatloaf • 1 pound ground turkey, diced onion and green pepper, 1 egg, • 1/2 cup oats, 1/4 cup water, salt and pepper. Bake at 350 degrees to internal temperature of 165 degrees. • Small baked potato • 1 cup steamed broccoli • Low-fat milk, water or coffee

Friday Breakfast

• One 8 ounce Power Shake made with 1/2 cup spinach leaves, 1/2 cup kale leaves, 1 banana, 1/2 cup frozen strawberries, 1 cup low-fat yogurt and 1/2 cup cold skim milk. • Coffee


• One sliced veggie sandwich (tomatoes, cucumbers, spinach, portabella mushrooms) made with two slices whole wheat bread 2 slices low-fat cheese and lite dressing • Unsweetened ice tea, water or coffee



• One bowl chicken vegetable soup • One side salad made with baby greens, tomato, celery, cucumber and fat-free dressing. • 8-10 whole wheat cracker squares. • Low-fat milk, water, or unsweetened ice tea

• • • •

12 / Southern Indiana Fitness Source / March 2014


One lean grilled pork chop One baked potato, low-fat sour cream and low-fat spread 1 cup vegetable medley with low-fat spread Low-fat milk, water or unsweetened ice tea

saturday Breakfast

• Two 6” whole wheat pancakes Lite syrup/low-fat spread One banana Coffee or Low-fat milk

Lunch • One BLT sandwich made with 3 slices turkey bacon, lettuce, tomato, and lite mayonnaise. 1/2 cup light potato chips Low-fat milk, water or unsweetened ice tea.



sunday Breakfast

• One cheese omelet; 1 egg and diced low-fat cheese 1 slice whole grain toast with fruit spread Low-fat milk or coffee


• One power greens salad Baby spinach and kale, fresh orange sections, sliced mushrooms. Diced onion. Chopped nuts, 1/2 cup garbanzo beans. 1/4 cup lite shredded cheese Low-fat milk, water or unsweetened ice tea


dinner • One marinated, baked chicken breast 1/2 cup brown rice 1 cup steamed broccoli Low-fat milk, water or unsweetened ice tea

• 6 ounces baked cod, with olive oil, lemon and dill 1 tossed salad, power greens, mandarin oranges, croutons, chopped walnuts and low-fat dressing 1 cup mixed vegetables Low-fat milk, water or iced tea

For more information on healthy diets call the Purdue Extension Office in Floyd County at 812-948-5470.

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• Routine as well a High Risk Prenatal Care • Gynecologic Exams - Routine, menopausal, abnormal pap smear, pelvic pain, bleeding problems

• In Office Ablations, Bone Density Testing & Ultrasounds including 3D/4D scans

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• Treatment Options for Female Incontinence and Prolapse Disorders (Cystocele and Rectocele Repair)

• Liposuction/Tummy Tuck • Breast Augmentation and Lift

• Midwifery Services (812) 945-5233 Southern Indiana Fitness Source / March 2014 / 13


Keep an eye on it Eye health prevention is simpler than it seems // JEROD CLAPP


isease awareness, colored ribbons and spread-the-word posts on social media get a lot of attention, but how do you spread the word if you can’t see it?

March is Save Your Vision Month. As glaucoma rates rise in the United States and radio commercials for corrective surgery air more and more, maintaining healthy eyes sounds complicated. But Kris Pugh, ophthalmologist at Eye Associates of Southern Indiana, said watching ocular health could be as easy as donning a pair of shades. “Sunglasses can go a long way to prevent a lot of problems,” Pugh said. “I think a lot of the traumatic injuries we see would be preventable, even if it’s just with wraparound sunglasses.” As spring makes its way to Southern Indiana, flower planting

14 / Southern Indiana Fitness Source / March 2014

and yard mowing will follow. But before picking up a spade or starting the motor, grabbing a pair of sunglasses with polycarbonate lenses can give that ounce of prevention to eyes. “Its easy to take that for granted,” Pugh said. “I’m probably guilty of weed-eating out in the yard and trying to get done without having to reach for sunglasses, but it only takes one injury to change a person’s vision.” But outside of stopping trauma to the eye, sunglasses also provide other benefits. He said glasses that block both types of ultraviolet rays could prevent skin cancer and interocular cancers.

Kris Pugh, opthalmologist at Eye Associates of Southern Indiana, gave some tips on common eye health issues. Staff photos by Jerod Clapp

But he said watching for bumps around the eye is important. Particularly, anything that shows any kind of ulceration, bleeding or blockage of eyelashes are good reasons to set up an exam. But he said it’s a good idea to set up annual exams. He said since more of his patients seem to have vision insurance , it’s worth it to visit an optometrist. He said seeing an eye doctor could reveal more than just trouble seeing. “Its not always just the eyes or vision that we’re looking at, manifestations of systemic disease show up all the time for the first time in or around the eye,” Pugh said. “The most common would be diabetes or high blood pressure. But sometimes, more worrisome, life threatening problems we identify from those exams like signs of mini strokes portend the coming of a bigger event.” He said schools in Kentucky mandate eye exams for children in kindergarten and first grade, and Indiana schools do a good job of setting up those kinds of fairs for youngsters, but eye exams for young children could be a good idea. Especially if there’s a history of eye disease in the family or there’s reason to believe they can’t see well, an exam as early as at the age of 3 isn’t a bad idea.

Sunglasses can go a long way to prevent a lot of problems. — Kris Pugh, ophthalmologist at Eye Associates of Southern Indiana Southern Indiana Fitness Source / March 2014 / 15


Staff photos by Christopher Fryer

A colonoscopy can save your life Diet plays role in colon health


No one wants to volunteer for a colonoscopy. We have all heard the horror stories about preparing for the test and the procedure itself. It doesn’t sound pleasant.

Colorectal Cancer Awareness Month 16 / Southern Indiana Fitness Source / March 2014

“It’s a very humbling experience,” said Dr. Doug Berg, a general surgeon located in New Albany, about the procedure. “It’s embarrassing for some people and most are more afraid of the prep, but it’s better than it used to be. It’s a two-day event, getting ready one day and having the procedure the next. But you have to compare it to the alternative.” Which is colon cancer, that if undetected, can become deadly. According to the American Cancer Society, more than 90 percent of those diagnosed when the cancer is found at a local stage (confined to colon or rectum) survive more than five years. But when the cancer spreads, only 12 percent of

those diagnosed will reach the five-year survival milestone. And it’s a cancer that can be detected by a simple test. Doctors recommend a colonoscopy every five or 10 years after age 50. However, if a parent was diagnosed with colon cancer at age 45, the child should have a colonoscopy at 35. African Americans are at higher risk and should begin screening at 45 rather than 50. Symptoms of colon cancer can include abnormal pain, bloody stool, bloating, sudden weight loss or a change in your regularity, according to Berg. “You want to come in as soon as you notice something, but a lot of people don’t,” said Berg, who performs the procedure at Floyd Memorial Hospital and Health Services. “We want them to be checked and to have the procedure.” Berg said doctors find polyps in 25 percent of men and 15 percent of women and if those polyps are ignored, they can become cancerous over a period of time. “People are busy and it’s hard to take two days out of their schedule when working. We get that,” Berg said. “But we try to make it very convenient and try to make it as easy as possible for them.” Berg said if someone is diagnosed with colon cancer, it doesn’t automatically mean a death sentence or a colostomy. He said he always tries to keep incisions as small as possible. “The key is to find it early, before it spreads,”

he said. “I had a patient tell me before they would just rather die than have to have a colostomy. That was heartbreaking.”

DIET KEY TO COLON HEALTH There are no guarantees, and genetics can always play a factor, but a balanced diet which includes plenty of fruits and vegetables can be a factor in overall colon health, according to dietitian Salisa Lewis. She said adults need about 30 grams a day of fruits and vegetables. “They need more whole grains and fewer processed foods,” she said. “Fiber helps the colon get everything cleaned out of it.” Proper diet over time makes a big difference. Just because you are young doesn’t mean you get a get-out-of-jail free card, she said. Lewis said she tries to encourage people to take small steps when changing their diet. “If they eat a salad, why not top it with a few nuts or sunflower seeds and make it a healthier choice,” she said. “If they eat at McDonald’s everyday, I might encourage them to take their lunch to work three days a week. They need to incorporate into their diet more fruits and vegetables so it becomes a habit.” They also need to exercise, cut back on alcohol, and stop smoking. “Being as healthy as you possibly can decreases the risk of cancer, but if you do get it, you are also better able to fight it,” she said. “The more you exercise the better shape all of your muscles are in.” “Diet is good for your general health. The

FACTS ABOUT COLON CANCER • Once the cancer is diagnosed at a regional stage (spread to surrounding tissue) that rate drops to 69 percent. • When the cancer has also spread to distant sites, only 12 percent of those diagnosed will reach the five-year survival milestone. • 39 percent of colon cancers are found while the cancer is found at a local stage (confined to colon or rectum). • 37 percent of colon cancers are found after the cancer is diagnosed at a regional stage (spread to surrounding tissue). • 20 percent of colon cancers are found after the disease has spread to distant organs. • 90 percent of new cases and 95 percent of deaths from colon cancer occur in people 50 or older. However, colon cancer does not discriminate and can happen to men and women at any age. • While rates for colon cancer in adults 50 and older have been declining, incidence rates in adults younger than 50 years has been increasing.

healthier you are as a person the better off you will be,” Berg said. “If someone eats a high-fat diet, they will not be as healthy as someone who does not.” Lewis suggests eating more dark green vegetables and fruits such as spinach and blueberries. She also said her four children can sometimes give her a hard way to go, but it’s all in fun. “They call me the diet police,” she said laughing. “I eat my share of comfort food, but I try to eat a balanced diet. We have dessert at my house, but only on special occasions. Not everyday.”

DIETITIAN TIPS • No single thing prevents cancer. • Rather than using the evil words diet and exercise, choose a healthy lifestyle.  • Be as active as you can, at least 30 minutes most days.  • Limit alcohol consumption to one or two drinks per day.  • Eat at least five servings of fruits and vegetables a day (brightly colored fruits and vegetables) • Especially for colon and GI cancers, eat a diet high in fiber, low in fat, and with plenty of plant-based foods (whole grains, fruits, vegetables)

EASY COLON HEALTH RECIPES continued on page 30

More than

percent of those diagnosed when the cancer is found at a local stage (confined to colon or rectum) survive more than five years. • Since the mid-1980s, the colon cancer death rate has been dropping due in part to increased awareness and screening. By finding more polyps and cancer in the earlier (local and regional) stages, it is easiest to treat. Improved treatment options have also contributed to a rise in survival rates. These statistics were provided by the Colon Cancer Alliance and compiled from the American Cancer Society’s 2012 Cancer Facts & Figures and Colorectal Cancer Facts & Figures 2011-2013.

Southern Indiana Fitness Source / January 2014 / 17



March is National Nutrition Month and making nutritious choices can sometimes be confusing, especially when dining out. You may think ordering a soup, salad or smoothie would be the obvious healthy choice, but they are often made with unhealthy ingredients. When choosing a restaurant meal, avoid foods with added sugar, fried foods and fattening salad toppings ... or just make these nutritious versions of restaurant foods in your own home.

Tomato Soup

Ingredients • 1 medium fennel bulb, sliced • 1 small white onion, sliced • 1.5 lb medium roma tomatoes (about 8), sliced in half • 1 tbsp extra virgin olive oil • Salt and pepper to taste • 7 oz coconut milk (half of a standard 14oz can) • 1.5 cups chicken stock • 1 clove garlic, minced • 1 tsp dried thyme • 1 tsp dried oregano • 2 tbsp chopped fennel fronds (for garnish)

Roasted Tomato and Fennel Soup 235 150 4 mg 200 mg 4g 12 g

vs calories calories from fat cholesterol sodium fiber sugar

Directions • Preheat oven to 400 F • Line a large baking sheet with foil. Place fennel slices, onion slices and tomato halves on the baking sheet. Drizzle olive oil over fennel and onions and sprinkle tomatoes with salt and pepper. Place in the oven to roast. • After 30 minutes, remove the onions and fennel from the oven and place them in a large saucepan or pot. Continue to roast the tomatoes for another 15 minutes.

18 / Southern Indiana Fitness Source / January 2014

Panera Bread Creamy Tomato Soup with Croutons 450 290 75 mg 680 mg 7g 12 g

• When the tomatoes are roasted, add them to the pot with the onions. Add coconut milk, chicken stock, garlic, thyme, oregano, salt and pepper. Turn the pot to medium-high heat and bring the soup to a boil. Once soup is boiling, reduce heat to medium-low and allow to simmer for 10 minutes. • Transfer into a blender (or use an immersion blender) and pulse until the soup reaches your desired consistency. • Transfer soup into four serving bowls. Top with chopped fennel fronds.

Ingredients • 1 banana, frozen • 1 1/2 cups mixed berries, fresh or frozen • 4 ice cubes, (only if using fresh berries) • 1 tbsp honey • 1/2 tsp cinnamon, 1/2 tsp ginger • 1/2 cup coconut milk, 3/4 cup water Directions • Add all ingredients to blender. • Blend until smooth. If needed, add additional water until desired consistency is reached. • Divide evenly between two large glasses and enjoy!

Smoothie Enjoy - Banana Berry Honey Smoothie 260 130 0 mg 10 mg 5g 23 g

vs calories calories from fat cholesterol sodium fiber sugar

Smoothie King Skinny Banana Berry Treat

314 0 6 mg 129 mg 5g 64 g • Serving Size — 20 oz

Dressing Recipe: • For the dressing - 2 tbsp balsamic vinegar, 1 tsp dijon mustard, 1/4 cup olive oil, 1 tsp dried parsley, salt and pepper to taste

Salad Ingredients • 2 tbsp olive oil • 1 lb boneless, skinless chicken breast tenderloins (about 8 tenderloins) • Dash of salt and pepper • For the salad - 6 cups mixed lettuce greens, 4 mandarin oranges, peeled and segmented, 2 stalks celery, thinly sliced, 1/4 cup dried cranberries, 1/4 cup pecans

Directions • Heat oven to 375F • Heat olive oil in an oven proof skillet over medium high heat. • Sprinkle chicken with salt and pepper. Place in skillet and cook for 3 minutes. • Place skillet in oven and cook chicken for 15 minutes, until chicken is no longer pink in the center. Allow to cool for 5 minutes. • While chicken is cooking, mix salad ingredients in a large bowl and whisk together dressing ingredients. • Divide salad evenly between four plates and drizzle with dressing.

Baked Chicken Salad with Mandarin Oranges and Cranberries

380 270 10 mg 190 mg 5g 13 g • Serves 4

TGI Fridays Pecan Crusted Chicken Salad vs 1,080 calories 637 calories from fat 0 mg cholesterol 1,650 mg sodium Southern Indiana Fitness Source 11 g / October 2013 / 19 fiber 20 g sugar


Staff photos by Christopher Fryer

Kicking cancer’s butt

Gohmann survives medical scare, colon cancer // CHRIS MORRIS


or 28 years as a sales representative for Cardinal Health, Julie Gohmann has spent a lot of time in hospitals, meeting with doctors, nurses and other medical professionals. She never thought that one day, the same people she sells supplies to, would save her life not once, but twice. “It came full circle, from provider to patient,” Gohmann said. She also never could have imagined the road that was ahead of her when she woke up one morning and her left leg was swollen. She had no other symptoms, and being an active 52-year-old, she brushed it off at first as a pulled muscle. But the swelling she said “was 20 / Southern Indiana Fitness Source / March 2014

a bit concerning” so her husband Stan Farrell took her to the emergency room at Floyd Memorial Hospital and Health Services. After several tests doctors found two problems — she had numerous blood clots, some lodged near her heart and lungs which was calling her leg to swell, and she also had stage three colon cancer. “It was kind of like an out-of-body experience. I was never sick,” she said. “It’s like having the rug pulled out from you. The doctors said it was near fatal blood clotting.” After going through a seven hour procedure at Norton’s Hospital where she said surgeons “sand blasted” her clots, Gohmann had to mentally prepare for a second medical issue.

But she was determined to face colon cancer with the same tenacity as she had other challenges in her life. Before she could undergo colon surgery to remove the cancerous tumors and infected lymph nodes, however, Gohmann went through 12 weeks of chemotherapy at Floyd Memorial’s Cancer Center. “They made me feel so comfortable. We asked tons of questions,” she said. “I had never supported anyone who had been through chemo before so this was all new to me.” While the chemo drugs she was given didn’t cause hair loss, they did make her nauseous and fatigued. However, the drugs worked and shrunk

Scope it Out: her tumors. When she finally had surgery to remove the cancerous tumors, doctors were able to make tiny incisions which helped get Gohmann back on her feet a few days after the procedure. “I was so amazed. I was working three or four days after the surgery at home,” she said. “My brother [Dr. John Gohmann who is an oncologist] told me to just follow my routine and do the things that make me happy. My job is so demanding but it was a good distraction. I was doing what I loved to do and it got me back on my feet.” But she was not out of the woods. She still had eight more weeks of chemo after the colon surgery, with her final treatment coming in March 2013. Now 55, Gohmann says she is “back to her old self.” Her three month scan was clear, and she can now say she is cancer free. She also said she could have avoided the entire medical problem had she had a colonoscopy at the recommended age of 50. “I would go to my regular [medical] appointments, but I didn’t have a colonoscopy,” she said. “What if I had had one at 50, who knows if it would have made a difference. It’s a simple test and no big deal.” She credits her husband, daughters, Emily and Elyse, family and friends for giving her support through the entire process. She also said she believes in the power of prayer. “I think about it. I am thankful for the outcome,” Gohmann said. “I see this now as a blip on the map of life. I was very fortunate.”

// How Exercise and Diet Can Prevent Colon Cancer When: 6 to 7:30 p.m. April 22 Where: Paris Health Education Center at FMHHS, 1850 State St., New Albany Cancer Center of Indiana This free seminar will focus on how you can follow simple strategies to prevent colon cancer. General surgeon, Dr. Douglas Berg, will present on the importance of regular screening and treatment options available. Registered dietitian, Whitney Dunagan, RD, will discuss how a healthy diet can prevent the incidence of colon cancer, and give helpful tips and tricks. Floyd Memorial executive chef, Debbie Richter, will demonstrate how to prepare an easy, vegetable-filled, fiber-rich meal that will be available for all to sample. Other healthy food options will be available for sampling, and healthy lifestyle booths with great giveaways such as a free one month pass to the YMCA, free pilates/ yoga classes, free pedometers and colon cancer screening kits and more will be available.


CELEBRATE 2014 Summer Day Camp YMCA OF SOUTHERN INDIANA Summer Day Camps at the Y build self confidence, friendships and memories that will last a lifetime. We have camp options for 3 year olds through 13 year olds. Stop in today or learn more about all of our great summer programs online.



Upper Body Band Blast 22 / Southern Indiana Fitness Source / March 2014

A) Band Chest Press w/ Staggered Stance

// article: Amanda Kinnaird // photos: Tyler Stewart // model: Amanda Kinnaird

B) Band Low Row w/ Staggered Stance


ank top season is right around the corner (and after the winter we’ve had we’ll all be extra happy to see it this year!) This month’s workout will get you burning calories and sculpting great shoulders and arms. And the best part is you can do it anywhere, anytime, at any age, with only a set of inexpensive resistance bands. Resistance bands provide endless options and variety for everyone from beginners to advanced trainees. These lightweight compact tubes of rubber are invaluable for the busy mom, the traveler, and the office exec that can’t always make it to the gym for a workout. A few bands can easily fit in a small bag or purse making them virtually a “gym-on-the-go.” This workout uses timed intervals of back to back exercises in a circuit format with minimal rest. By combining the strength benefits of resistance band training with the high intensity interval training format of the circuit we get the calorie blasting AND muscle building benefits to look and feel better.

The workout Select a band that provides a challenging amount of resistance but still allows for a full range of motion. Using a timer, perform each exercise for 45 seconds non-stop, resting only 15 seconds between exercises to transition to the next one. Complete all 5 exercises in the circuit and rest for 60 to 90 seconds and repeat circuit for a total of 3 rounds.

B) Keeping the band anchored as in exercise A, face the anchor point, again positioning yourself far enough away from the anchor to a point of slight tension on the band. With core engaged and a staggered stance, roll shoulder blades down and back and begin with arms extended in front of your body. With control and good posture held throughout, pull hands back toward armpits, squeezing shoulder blades together. With control return to starting position and repeat.

C) Band Shoulder Press

excercises: A) Band Chest Press w/ Staggered Stance B) Band Low Row w/ Staggered Stance C) Band Shoulder Press D) Band Biceps Hammer Curls E) Band Overhead Triceps Extensions

A) Band Chest Press w/ Staggered Stance A) Find something sturdy to anchor your band around. With back facing away from the anchor point, position yourself to a point of slight tension on the band, step one foot 12 to 18 inches in front of the other and shift weight to the front foot. With your core engaged, begin with palms at chest height. With control throughout the movement press hands forward toward the midline of your chest and return to the starting position. Maintain drawn-in abdominals and good posture throughout each movement.

C) Remove band from anchor and stand on the band with feet shoulder width apart. Begin with hands at shoulder height, palms facing forward. Engage core and press hands above head, making your upper arms “kiss your ears.” Be careful not to lockout the elbows. With control return to starting position and repeat.

workout continued on page 24

D) Band Biceps Hammer Curls

D) Stand on the band with feet shoulder width apart, grab bands below the handle with palms facing each other and thumbs up. Engage core and roll shoulder blades down and back. Pull thumbs up toward to shoulders, keeping arms glued to your ribs. With control return to starting position and repeat.

E) Band Overhead Triceps Extensions

E) Anchor band again, facing away with feet in a staggered stance. Begin with arms straight over head, elbows rotated forward and palms facing forward. Bend elbows and then extend arms forward to a locked out position slightly forward above head. With control and making sure your upper arms “kiss your ears� throughout the movement, return to starting position and repeat.


Too Much

Sugar I was coming out of the holiday feasting and although I didn’t pig out at holiday meals I did find myself trying to eat every pinterest snack that friends and family had given me, of course out of obligation of all the hard work they put into it. (At least that is what I told myself.) I had to focus on something to snap out of the habit I was in and this book called, “The Sugar Smart Diet” by Anne Alexander happened to come to my attention. The book first introduced the difference between added sugar and natural sugar. Natural sugar being the sugar that nature has added, such as with fruits. Added sugar is everything we and the food companies add. The first thing you need to be aware of is that there are 40 different names for sugar. They are: agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, buttered sugar, cane crystals, cane juice, cane sugar, caramel, carob syrup, castor sugar, coconut sugar, corn sweetener, corn syrup, corn syrup solids, crystalline fructose, date sugar, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, muscovado sugar, raw sugar, rice bran syrup, rice syrup, sorghum, sorghum syrup, sucrose, sugar, syrup and turbinado sugar. I now have these plugged into my phone so that when I am at the store reading labels I always have that source to check because even if it says “sugar free” that is not always true. So, I cleaned out the fridge and cabinets and learned those food sources that do not

contain added sugar such as lean meats, vegetables and whole grains such as quinoa. I even eliminated fruits for the first week just to “cleanse my sugar palate”. I’m not going to lie, it wasn’t easy and I did get shaky and mean but that soon passed and now after 4 ? weeks I feel more energetic, have lost some weight and I rarely crave that sugary treat. I have added fruits back into the plan but only 3 servings a day and I can even add some bread products back once a day. It amazed me of all the places sugar was hiding and reading this book was a great opportunity to take control of my food again and what I want to fuel my body with. I’m not suggesting that this is for everyone but I do think that everyone can make some small changes to eliminate some of that excess sugar. Sugar can become addictive and for a lot of us it just becomes a habit to drink those Big Gulps, flavored coffees or even eat that candy bar. You just have to decide how important health is to you and your family. Goal: Women should have no more than 6 teaspoons (100 calories or 25 grams) of sugar per day and men should stick to 9 teaspoons (150 calories or 37.5 grams). To figure this out you should total your sugar grams and divide by 4 to get the number of teaspoons of straight up sugar. Remember we are talking about added sugars not natural.

Julie CalLaway 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.

39 Names for Sugar: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39.

Agave nectar Barley malt Beet sugar Brown rice syrup Brown sugar Buttered sugar Cane crystals Cane juice, cane sugar Caramel Carob syrup Castor sugar Coconut sugar Corn sweetener Corn syrup Corn syrup solids Crystalline fructose Date sugar Dextrose Evaporated cane juice Fructose Fruit juice concentrates Glucose High fructose corn syrup Honey Invert sugar Lactose Maltose Malt syrup Molasses Muscovado sugar Raw sugar Rice bran syrup Rice syrup Sorghum Sorghum syrup Sucrose Sugar Syrup Turbinado sugar

Southern Indiana Fitness Source / March 2014 / 25


Superfoods for a super body // Tarah Chieffi By now you’ve probably heard the word “superfood” thrown around, but do you know what actually makes something a superfood? Just like any other healthy, whole food, superfoods are nutrient-dense and provide important vitamins and minerals, but these foods all have a little something extra that makes them the best of the best. From phytonutrients and antioxidants to heart-healthy omega 3 fatty acids, eating these foods will help to keep you in tip top shape! Read on to learn more about just a few of the many superfoods:

Dark Leafy Greens:


Beet greens, bok choy, chard, kale, spinach and mustard greens all fall under this category. All of these yummy greens contain high levels of chlorophyll, folic acid and hyaluronic acid. Chlorophyll is the pigment that gives plants their green color and it also includes carotenoids that act as antioxidants, fighting free radical damage in our bodies. Folic acid is crucial for healthy cell development (especially in pregnancy) and hyaluronic acid is important for eye health.

Broccoli is one of the few foods that is a dense source of selenium, a mineral with anti-cancer properties. The sulfur-containing phytochemicals in broccoli have also been linked with a reduced risk of certain cancers. Broccoli is also a good source of calcium, magnesium, vitamins A and C, folate and fiber. Broccoli is delicious when roasted with garlic and chili flakes (if you like a little spice) and it can also be eaten raw in salads or with a healthy dip.

Dark Chocolate: berries: Berries may be small, but they are mighty! Berries contain special kinds of phytonutrients called anthocyanins. Anthocyanins provide berries with their deep blue, purple and red colors, but they also have the ability to fight cancer, heart disease and other inflammatory conditions. Berries are also a good source of antioxidants. Try a handful of berries in salad or yogurt, or bake them into your next batch of muffins. 26 / Southern Indiana Fitness Source / March 2014

There is a reason chocolate makes us happy — it actually contains compounds that can boost energy and elevate our mood. Chocolate also contains flavonoid phytonutrients called procyanidins, which act as antioxidants that protect our heart and cardiovascular system. The flavonoids in chocolate have even been shown to raise HDL (protective) cholesterol levels. Now, we aren’t talking about Hershey’s Bars here; look for dark chocolate that is at least 70 percent cocoa solids with few added ingredients. Have a square or two with some hot tea as an after dinner treat or sprinkle dark chocolate chips in your oatmeal.


Nuts and Seeds: Nuts and seeds are chock full of vitamins, minerals and healthy fats. They contain a blend of saturated and unsaturated fats that work together to promote proper heart function. Nuts are also high in vitamin-E, a fat-soluble antioxidant vitamin that can only be absorbed and used by the body if we include fat in our diet. Just keep portion sizes under control and look for raw and unsalted nuts and seeds.

Eggs have been referred to as nature’s perfect food. Why, you ask? Eggs are high in many vitamins and minerals and they are also a complete source of protein, meaning they supply us with all of the essential amino acids. The egg’s real super powers come from the yolk, though. Egg yolks contain lecithin, which provides phospholipids that support healthy brain and nervous system function, and cholesterol. When it comes from whole foods sources such as eggs, dietary cholesterol plays a vital role in the manufacture of vitamin D and many hormones, and also works to regulate and balance blood cholesterol levels. Look for organic, pastured eggs to avoid the chemicals and antibiotics sometimes used in the production of conventional eggs. Enjoy a veggie-filled omelette for breakfast or a hard boiled egg as a snack. Sources — WebMD and “The Nutrient Dense Eating Plan” by Douglas L. Margel, DC A Few More Superfoods - Coconut oil, beans and lentils, quinoa, sweet potatoes, beets, salmon, sea vegetables, herbs and spices, blackstrap molasses and garlic.

Southern Indiana Fitness Source / March 2014 / 27

Dr. Peter SWAnz, ND, FHANP

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.

Getting Healthy It’s Not Work!

Our journey to a state of health should be viewed as an adventure rather than a job. Too many of us today feel we are stuck in our jobs. We dedicate an inordinate amount of time to our jobs (work) and hence anything we even begin to imagine outside of job often falls under a similar perspective (work). I need to paint the living room ... more work. I need to spend time with my kids ... more work. I want to change how I am eating so I can drop a few pounds and improve my cholesterol and blood pressure ... more work. This illusion so permeates our culture and our perspective that many of us are paralyzed from doing anything for ourselves. We stumble through our day working for someone else and then allow the apathy and inertia of our current state to become a prison stealing our freedom and chance of uncovering, creating, and embracing something meaningful for ourselves. This is a tragedy of the greatest magnitude and is avoidable. Health is possible. We must stop limiting ourselves with words like “impossible” and “work.” The impossible health recovery is only impossible if we limit ourselves to the standard paradigm. As soon as we stop listening to the false narrative we have created for ourselves, the world of possibility and health opens up. I’m not implying that improving our health is easy. It does require effort and discipline. We must strive to make positive choices even when our mental and physical stamina are depleted from the stress of our day to day rou-

28 / Southern Indiana Fitness Source / March 2014

tines. Often the benefits are not immediate. If one skips a fast food dinner and cooks at home for the first time in eight months, the next day will not suddenly be charged with energy and mental clarity. Cutting out wheat won’t magically eliminate allergic symptoms in the first week that have been lingering on and off for the past three years. Recovering and establishing a healthy and energetic life is an adventure. The reward of an adventure is encountered throughout the journey. It is not found in some trophy or paycheck at the end of the road. We must shift our mindset away from work and obligation if we desire to transform our health. When we make this shift, before we know it the path starts to feel less bumpy. Cooking at home is easier, avoiding grains and wheat based foods are the norm, and the limitations we had from our physical symptoms are no longer restricting our day to day activities. Now the other activities that use to feel like work — maintaining our home, playing and engaging with our family, cooking and eating nutrient dense food — are no longer a burden. These practices are the norm and the benefits from these efforts are the self-perpetuating reward. We continue this adventure not because of a paycheck or some other obligation, we continue because accepting any less is living a life void of color. What is the first adventure you want to take?

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.

• 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. What’s in a name? When the name is Precision Compounding Pharmacy, it speaks for itself. Find out more at

Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE 2113 State Street, Suite 2, New Albany 812.941.9300 |

colonoscopy continued from page 17

same advice as mom continued from page 10

EASY COLON HEALTH RECIPES Roasted Kale Chips (makes about 4 servings)

These are a great crunchy alternative to fries or potato chips • One bunch whole fresh kale or 1/2 bag chopped kale, stems removed • 2 teaspoons extra virgin olive oil garlic salt or your favorite seasoning. Preheat oven to 350 degrees. For fresh kale, wash, stem, and cut into about two-inch pieces. For bagged chopped kale, remove large stem pieces for more even roasting. Put kale pieces into a medium-large mixing bowl, drizzle with olive oil and toss until well coated. Place in singly layer on baking sheet. Sprinkle with garlic salt. Roast at 350 for 15 minutes or until dark and crispy but not burnt. Serve immediately. This is my household recipe, there are an infinite number of variations on the Internet. (Kale is a dark green leafy vegetable, high in antioxidants, vitamins, and a good source of dietary fiber)


Banana Smoothie (2 servings)

A fast, light grab-and-go breakfast • 1-2 tablespoons old-fashioned oats • 1 cup frozen blueberries, raspberries, strawberries or fruit of your choice • 1 ripe banana, cut into 4-5 pieces • 1 (6oz) container lowfat blueberry, strawberry or vanilla yogurt • 1/2 cup 2 percent lowfat milk • 2 tablespoons honey • dash of ginger or nutmeg In a blender, puree the oats. Add the remaining ingredients except the ginger or nutmeg, and blend until smooth. Add a dash of nutmeg or ginger on top for garnish.

Fruity Chicken Salad

Makes 4 servings 15 minutes prep time or less • 2 cups (about 8 ounces) cooked, chopped chicken breast • 2 scallions, thinly sliced • 1 apple, chopped • 1 celery stalk, finely chopped • 1/4 cup dried sweetened cranberries • 2-3 Tablespoons reduced-fat mayonnaise (for sweeter salad, use vanilla lowfat yogurt) • 2 Tablespoons chopped fresh basil or parsley or 1 Tablespoon chopped fresh tarragon (optional) • salt and freshly ground pepper • 1/4 cup slivered almonds In a bowl combine the chicken, scallions, apple, celery, cranberries, and 2 tablespoons of the mayonnaise. Add the herbs (if desired, they are optional) and stir gently to incorporate. Add more mayonnaise as desired. Season with salt and pepper. Add the toasted almonds just before serving. To toast the nuts, bake at 350 degrees for about 5 minutes or cook in a dry skillet until golden brown and aromatic. Cool before using.  

Nutrition information per serving 1 serving, 1cup Calories: 245 Total Fat: 13g (regular mayo) Total Carbohydrate: 14g Dietary Fiber: 3g Sugars: 10g Protein: 18g Sodium: 100mg 30 / Southern Indiana Fitness Source / March 2014

Mineral Salts Graham states that mineral salts “play a vital role in virtually every function of each cell,” including movement of nutrients into a cell and the elimination of waste products of cell metabolism. He says too little salt can result in the body ceasing to function and too much salt causes fatal dehydration. “It is imperative that we maintain the homeostasis of this delicate relationship,” Graham says. During a workout, excessive perspiration can deplete the body of mineral salts, says Graham. But, he doesn’t recommend replenishment through the use of standard table salt, but by the consumption of leafy greens, including kale, Swiss chard, beet greens, and spinach and other whole foods, such as celery, dates, tomatoes, avocados and bananas.

Water and Rest Graham says water intake is not only crucial in preventing dehydration, but also in allowing the body to absorb salts and sugars. He recommends drinking nearly one gallon of water a day for optimum health and that water should be consumed before, during and after exercise routines, especially when working out in hot conditions or for extended periods of time. Graham said fruits and vegetables provided the highest waterto-calorie ratio of all foods, and under normal circumstances, an individual’s water needs can be met through raw plant foods. However, the more active a person’s lifestyle, the more water that person should be drinking throughout the day, according to Graham. When it comes to getting sufficient amounts of sleep, Graham said we can look to infants for guidance, as infants only wake up and explore the world after enough rest and sleep. He says if you wake up in the morning enthusiastic about staring your day, you have likely had enough sleep. But, if you wake up drowsy and find it difficult to rise, you have likely shorted yourself on necessary sleep, Graham says.

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UNLIMITED SUNSHINE, UNLIMITED GOLF. It won’t be long until the chill of winter gives way to the sunny feel of spring. And the perfect opportunity to welcome the season is with a few rounds on the incomparable

Robert Trent Jones Golf Trail. You’ll have your swing working to perfection before you know it, and reserving your place in the warm Alabama sun takes mere minutes.

»» ENJOY UNLIMITED GOLF THIS SPRING, INCLUDING CART AND RANGE BALLS, STARTING AT $99 A DAY* «« Choose your spring special and reserve a tee time today. To learn more, call 1.800.949.4444 or visit

*Offer valid March 13 – May 5, 2014. Specials cannot be combined with other discounts and must be paid in full and booked with Reservations at least 48 hours prior to play. Specials do not include play at Lakewood Golf Club. Specials do not include tax or lodging. Not valid with previously booked packages. There is a $10 surcharge for each round on the Judge at Capitol Hill. Ross Bridge specials are available Monday - Thursday from $199. Some restrictions may apply. Offers subject to change.

Get Ready for Summer From concerts to movie nights, Jeffersonville has what you need to start your summer right!

MARCH! Jeff/GRC Little League Baseball and Softball Sign ups: Saturdays and Sundays in March at the Jeffersonville Little League Lodge Adult Softball League Sign Ups: Sign Ups in March, Games Begin in May. For Information on how to register, please call the Jeffersonville Parks Department Main Office 812-285-6440

APRIL! Flashlight Easter Egg Hunt at Vissing Park: Saturday, April 19th

Boot Camp at the Fieldhouse: (18 and older please): April 8th - May 6th. Tuesdays 7:30-8:30, $10 for all 5 classes.

MAY! The Crashers: Friday, May 23rd at the Riverstage

Jeffersonville Aquatic Center Opening Day: Saturday, May 24th

3 on 3 Basketball Tournament: Saturday, May 31st at Vissing Park. Boys and Girls, ages 3rd - 6th grade.

YOUR SUMMER FUN STARTS IN JEFFERSONVILLE! From concerts to summer sports and activities for the whole family, Jeffersonville’s got it! To register for any programs or for more information, please call 812-285-6440 or visit

March 2104 Fitness Source  
March 2104 Fitness Source