August/September 2015 SIFS by NT_publications

for a more abundant life.

August/September 2015

SOUTHERN INDIANA

workout

practicing with piyo

YOGA

FOR KIDS

wanna

play?

Adult sports league gets rolling in New Albany

Charlestown Family Activities Park

1000 Park St. (across from the high school football field)

We now have

MINIATURE GOLF!

Also:  Sprinkle Pad  Playground  Roller Skating ($2.00 skate rental)

Now Scheduling Birthday Parties, Company Picnics, Field Trips and Family Reunions.

Park Admission is $3.00 per person (ages 2 and up)

OPEN Mondays-Saturdays 10 AM to 9 PM

For more info email Rhonda, Rhonda.davidson@cityofcharlestown.com. You can also call the Mayor’s office at 812-256-3422, or visit our website: cityofcharlestown.com

18 HOLE Miniature Golf $5.00 per person (includes park admission) Play additional rounds for $4 each

SOUTHERN INDIANA

Publisher | Bill Hanson Editor | Jason Thomas Design | Stephen Allen P h oto g r a p hy | Christopher Fr yer Ty l e r S t e w a r t

FROM THE

EDITOR // JASON THOMAS

CONTRIBUTORS

TOM

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 tgmay001@ gmail.com

Tyler Stewart is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.

Tyler WHERE TO FIND US 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

OUR MISSION STATEMENT 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.

SOUTHERN INDIANA FITNESS SOURCE 221 Spring Street Jeffersonville, IN 47130

Exercising your fitness options Nowadays there is no excuse not to exercise. Your options are limitless. How about making fun the emphasis? In today’s cover story you’ll read about LXC Sports [League of Xtraordinary Co-eds], which offers a variety of sports and games for adults who may have missed out on team sports as a child and those looking to rekindle their glory days on a playing field, Gary Popp writes. Volleyball, kickball — you name it. There are leagues to please any inner child. What started as pick-up game of kickball in Louisville’s Tom Sawyer State Park in 2010 has grown into nearly 10,000 people participating in more than 10 traditional and playground-style sports and games offered by LXC Sports, according to Popp. LXC Sports has already gained popularity in Indiana through an outdoor volleyball league at The Fieldhaus restaurant and sports

bar along Main Street in New Albany. So get active, have fun and maybe top it off with a cold one while meeting new friends. Also in today’s edition you’ll read about The Floyd County Physical Activity Coalition’s Floyd County Family Fitness Day and the family one-mile run/walk from 9 a.m. to noon Sept. 26 at Silver Street Park in New Albany. The event will include fitness demonstrations and activities for the whole family; Zumba; cornhole; wellness information; health screenings; inflatables and tons more, including a one mile run/ walk beginning at 9 a.m. sharp. For more information visit wellnesscsi.com or call 812-981-7291. — Jason Thomas is editor of Southern Indiana Fitness Source magazine. He can be reached via email at jason.thomas@newsandtribune.com.

Too often we tell our kids to come inside out of the rain to avoid the mess that comes along with it. Let’s explore the benefits to playing in the rain and add some fun to these seemingly endless gloomy summer days:

// natalie allen

ENJOY Popcorn — The king of movie snacks // tarah chieffi

workout

Practicing with PiYo // Autumn grasty

Cover In this photo illustration, Kristin Young, 24 Sellersburg, digs a volleyball at The Fieldhause in New Albany. PHOTO BY TYLER STEWART

Select and can fall produce A good way to preserve the fresh taste of late summer garden produce is to can food at home. Included in Janet’s column are some tips for selecting vegetables and fruit and starting your home canning process.

// Janet Steffens, M.ED.

// Southern Indiana Fitness Source Partners

Contents

Playing in the rain

Enjoy / Avoid

ENJOY Popcorn — the king of movie snacks // Tarah CHIEFFI // photos by CHRISTOPHER FRYER

Save some money and some calories by enjoying a movie at home with your family and friends and making one of these healthy homemade popcorn recipes.

664

0mg

279

443mg

Enjoy - Homemade Microwave Popcorn (see flavor options) Ingredients • 1/2 cup popcorn kernels • 1/2 tsp melted coconut oil • 1/2 tsp of salt

Directions • Toss all ingredients in a large bowl. • Pour popcorn into a brown paper bag. • Fold the bag top tightly so it doesn’t open as the popcorn pops. • Microwave for about two minutes, until popping slows to about 4 seconds between pops. (To discard unpopped kernels, you can cut a small opening from a bottom

corner of the bag. Shake the bag over the sink or garbage can and the unpopped kernels should fall to the bottom). • Carefully open bag to release steam. Allow to cool slightly before serving.

115

0mg

5mg

15g

Recipe 1

Chocolate Drizzled Raisin Popcorn Ingredients • Homemade Microwave Popcorn • 2oz 85 percent to 90 percent dark chocolate • 1/2 cup raisins

Directions • Prepare microwave popcorn according to recipe. Allow to cool slightly and transfer to a large baking sheet in an even layer. • Heat chocolate over medium low heat in a small saucepan, stirring until smooth.

• Use a spoon to drizzle the melted chocolate over the popcorn and immediately sprinkle with raisins. Allow chocolate to set until hardened, • Transfer popcorn to a large ziptop bag or airtight container.

Recipe 2

200

3mg

304mg

3.6g

18g

Sweet and Salty Popcorn Ingredients • Homemade Microwave Popcorn • 1 tbsp cinnamon

Directions • Add cinnamon to unpopped kernels along with coconut oil and salt. • Prepare microwave popcorn according to recipe. • Transfer popcorn to a large ziptop bag or airtight container.

Recipe 3

0mg

291mg

3.4g

Cilantro Lime Popcorn Ingredients • Homemade Microwave Popcorn • 1 tbsp butter or ghee (type of clarified butter) • 1 tsp lime zest • Juice of 1/2 lime • 1/4 cup fresh cilantro, chopped

Directions • Prepare microwave popcorn according to recipe. Allow to cool slightly and transfer to a large bowl. • Melt butter in a small saucepan over medium heat. Add lime zest and juice and cilantro and stir well. Remove from heat. Pour evenly over popcorn and stir to distribute.

• Transfer popcorn to a large ziptop bag or airtight container.

101

8mg

19mg

2.6g

Southern Indiana Fitness Source / August/September 2015 / 7

Workout 8 / Southern Indiana Fitness Source / August/September 2015

workout

Practicing with PiYo // workout: Autumn Grasty, Be Well Fitness & Rehab // address: 300 Spring St., Jeffersonville // phone: 812-407-6711 // model: Lena Geary

f you’ve turned on the TV, picked up an exercise magazine, or shopped the web for fitness products in the past few years, chances are you’ve heard about Beachbody. They’re the company that promotes at home workout DVDs such as Insanity, P90X, and the 21 Day Fix, along with various other workouts and nutritional supplements. Many major gyms and health clubs even offer some of Beachbody’s workouts live with a certified instructor. PiYo is one of these classes, and its unique approach to weight loss and strength training delivers faster results than that of other traditional group fitness classes.

Pilates or Yoga classes. While PiYo uses many traditional Yoga poses, there is no holding poses for an extended period of time. Instead, the forms flow fluidly from one to the next, giving muscles definition, strength, and a great stretch.

What is PiYo? PiYo combines the muscle sculpting exercises of Pilates with the strength and flexibility movements of Yoga. The cardiovascular system is activated by setting the movements to fast-paced music. This combination promises a powerful workout that will have you seeing results quicker than separate

Where to find a PiYo Class There are a few local gyms that offer group PiYo classes, though they are few and far between. PiYo was just released in 2014, so anticipate more gyms offering live classes in the future. Check with your local LAC, YMCA, or try a class at locally owned Be Well Fitness & Rehab.

Who can benefit from PiYo? PiYo workouts are for all ages and fitness levels. It is a low impact workout that uses no weights or complicated choreography. Rather, the exercises in PiYo use one’s own body weight as resistance as well as flowing sequences that anyone can master. Modifications are available for each exercise, so while PiYo boasts a fastpaced workout, intensity levels can be individualized depending on your goals.

continued on page 10

Southern Indiana Fitness Source / August/September 2015 / 9

The Workout The following workout is a sun salutation, one of the key sequences in any yoga style practice. The difference, though, is there is no pausing to breathe or meditate between poses. Set your music to something upbeat and prepare to get that heart rate up.

workout

Practicing with PiYo

Mountain Pose

Begin with feet together, arms at your sides, palms facing forward. Inhale, raise arms to the sides and bring them above your head.

Plank Place palms flat onto the floor. Jump or step your feet backward into plank position. Plank position works the core muscles, arms, and legs. Be sure to keep your wrists in line with your shoulders to prevent injury. Modify this position by lowering to the elbows rather than the hands, or lowering to the knees rather than the feet.

10 / Southern Indiana Fitness Source / August/September 2015

Forward fold to flat back

Release arms to your sides, exhale, and fold forward until your hands reach the ground. Pull your belly button to your spine to activate your core muscles. Inhale while bringing your hands to your knees. Maintain a flat back, exhale, and fold forward to original position.

workout

Chaturanga

Keeping your elbows pressed to your sides (rather than having them in a traditional pushup position), Lower upper body to the floor. This move is perfect for strengthening the muscles of the hands, arms, and shoulders, as well as core muscles. This move can be modified by lowering your knees to the ground.

Upward Facing Dog

Move immediately into upward dog position. Shift your weight slightly forward and roll onto the tops of your toes, then straighten your arms. Keep your legs straight and your knees lifted off the floor. Alternately, raise your head, shoulders, and chest off the floor and do not straighten the arms fully. This is a great way to strengthen the muscles of the back and arms.

Downward Facing Dog

Exhale and push your hips up toward the sky, shifting the weight slightly backward so you end up on the balls of your feet. You should look like an inverted letter ?V. in this position. This position is traditionally used as a resting pose in yoga. Because PiYo is designed to keep you moving, there is no break. Inhale and continue straight to the next exercise.

Low Lunge

High Lunge

Press your weight through your right heel and allow the thigh to come parallel to the floor. Raise your arms to shoulder level, keeping them in line with the legs. This move targets the upper legs and glutes.

Switch to the left leg

From Downward Dog, bring the right foot up next to the right hand. Ensure the knee is in alignment with the ankle to prevent injury. Exhale, keep your fingers on the floor, and raise your face to the front. This move provides a great stretch and works the thigh muscles.

At this point, you need to ensure both sides of the body are activated. From the high lunge with the right leg, inhale and move back to a low lunge. Exhale, step (or jump) back into plank. • Push torso into chaturanga. Inhale. • Move to upward facing dog. Exhale. • Sink into downward facing dog. • Inhale while bringing the left foot between the hands for a low lunge. Reverse the sequence again to finish at Mountain Pose. This sequence of moves will really get your heart rate up. Remember, the poses are fluid. There’s no stopping to breathe between position changes. By moving in this manner, you will reap the benefits of both the strength-building aspects of Pilates with the stretching and lengthening benefits of yoga. Give PiYo a try.

Southern Indiana Fitness Source / August/September 2015 / 11

nutrition

Launching a new journey You may or may not have noticed that my byline changed recently. It used to read that I was working toward my master’s degree in health and nutrition education. Well, after a few long years and a couple of extended breaks while I had a baby and wrote a book, I’ve finally earned that degree. Graduating was a very proud moment for me, but I am even prouder of the work I did to get there. See, because I was working through school while I was pregnant, a lot of my assignments ended up being about pregnancy. Pregnancy has a way of taking over your life like that. As I learned more and more about how the foods we eat and how we care for our bodies before, during and after pregnancy can affect the lifelong health of our children, I knew that I wanted to help others to raise their families in the healthiest way possible. I wrote my thesis on the importance of preconception nutrition education and the measures practitioners should take to ensure they are counseling all women of reproductive age on the potential dangers of eating certain foods and the health-promoting benefits of eating others. It’s not just food either; there is sleep, stress-management, exercise and even finding happiness in your day.

There is so much research being done about the ways in which we can shape the future health of our children even before they are conceived. Even as children and adolescents, the foods we feed to and behaviors we instill in our children can have long-lasting effects. This leads me to the reason for this article. In the past, I’ve written about everything from foods to boost libido to the many varieties of fermented foods. Because I’ve found my true calling in helping families, the focus of my column will be changing a bit. I’ll be sharing foods that naturally promote fertility and prepare your body for pregnancy (there are foods that the guys out there should be eating, too!), tips for enjoying a healthy pregnancy, and practical guidelines for helping you to get more real food on your family’s table. Whether you are facing specific health issues or just want to provide healthy, real-food options for your family, I am here to help. I hope you will join me on this new journey. If you ever have a specific question or topic you’d like me to tackle, shoot me an email at whatigatherblog@gmail.com and you can also follow along with me at www. whatigather.com.

// Tarah Chieffi Tarah Chieffi is a health and nutrition educator in the Louisville and Southern Indiana area. Her passion is working with women before, during and after pregnancy to achieve health and happiness through physical fitness and a real food lifestyle. Learn more by visiting her website www.whatigather.com.

12 / Southern Indiana Fitness Source / August/September 2015

Select and can fall produce A good way to preserve the fresh taste of late summer garden produce is to can food at home. Home canning is also a good way to cut down on salt and sugar in your diet because food can be canned without them. Following are some tips for selecting vegetables and fruit and starting your home canning process: • Choose top quality produce at the peak of ripeness. Canning does not improve the quality of produce. • As soon as produce is harvested begin the canning process. • Cut any bruised or diseased areas from fruits or vegetables to reduce the risk of yeasts and molds in the finished product. • Rinse produce well and allow it to drain dry on clean towels or in a large strainer. • Use a reliable, tested source for recipes such as the newest edition of the Ball Blue Book Guide to Preserving which is available at a low cost wherever canning supplies are sold. Follow the recipes exactly as writ-

nutrition

How to:

ten to assure that your canned food is safe to eat. A deadly form of foodborne illness, botulism, can occur when food isn’t processed properly. The botulism spore can only be killed by the high temperatures of pressure canning. • You can also download a free copy of the Complete Guide to Home Canning from the USDA website, USDA.gov. • You will get the best results by making small batches of canned goods over several days. It is not advisable to double recipes. Canning is most economical if you grow the produce. Another option is to buy produce from your local farmer’s market. You can order the fruit or vegetables you want to can, in the quantity you need, the week before you need them. There is a chart in the Ball Blue Book that lists the amount of produce in pounds needed for the number of quarts or pints you want to process. Canning low acid foods like green beans can only be done safely in a pressure canner. continued on page 30

// Janet Steffens, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu

Southern Indiana Fitness Source / August/September 2015 / 13

fun fact

August Fun Fact Tomatoes Tomatoes are a fruit - not a vegetable - because they have seeds and grow from a flowering plant. There are over 7,500 varieties of tomatoes grown around the world. 93% of American gardeners grow tomatoes in their gardens. Tomatoes are a great source of vitamins A and C, calcium, potassium, and lycopene, an antioxidant that is good for the heart and protects against cancer. Cooked tomatoes provide more lycopene than raw ones. The tomato can be eaten raw or as an ingredient in many dishes and sauces. They can be processed into ketchup or tomato juice. Visit www.WellnessCSI.com/5-a-Day for a recipe.

14 / Southern Indiana Fitness Source / August/September 2015

Cover Feature

Wanna play? Adult sports league gets rolling in New Albany // article: gary popp // photos: CHRISTOPHER FRYER

hink kickball is only for kids during recess between rectangular slices of schoollunch pizza and learning multiplication tables? Think again. A Louisville-based sports league expanding into Southern Indiana is making it easier for area men and women to relive those cherished childhood pastimes, get fit and meet new people, all while stoking their competitive spirits. Kristin Young, 24, Sellersburg, has been involved with LXC Sports volleyball and kickball leagues for several years. Young said she’s had the opportunity to make a lot of new friends by participating in the sports league. “You get to meet people and be active, and that’s good because you kind of lose that once you get older,” she said. “I think that once you get older, you don’t get the opportunity to do a lot of sports.” Young said she has found the leagues to be a great option for people who are regularly active and for those looking for a

way to enjoy exercise. “Anything to get people out and doing things for their body and themselves and keeping them physically active is always a good thing,” she said. LXC [League of Xtraordinary Co-eds] Sports offers a variety of sports and games for adults who may have missed out on team sports as a child and those looking to rekindle their glory days on a playing field. The business arranges the venue, organizes players onto teams, schedules referees to officiate the games and provides all the needed equipment. “All you have to do is show up,” said LXC Sports owner Brett Chastain. What started as pick-up game of kickball in Louisville’s Tom Sawyer State Park in 2010 has grown into nearly 10,000 people participating in more than 10 traditional and playground-style sports and games offered by LXC Sports. The business is looking to grow even more by hosting sports leagues in Clark and Floyd counties.

Continued on page 17

pick your poison

LXC Sports offers a wide variety of organized adult leagues to suit virtually any amateur athlete. • Volleyball • Flag Football • Kickball • Softball • Tennis • Ultimate Frisbee • Dodgeball • Soccer • Bowling • Basketball • Cornhole • Wiffleball Log on to lxcsports.com to get moving

Southern Indiana Fitness Source / August/September 2015 / 15

Cover Feature 16 / Southern Indiana Fitness Source / August/September 2015

LXC sports participants enjoy a volleyball game at The Fieldhaus in New Albany.

continued from page 15

“Essentially, we are starting all over again, here, in Indiana, the same way we started in Louisville five years ago,” Chastain said. LXC Sports has already gained popularity in Indiana through an outdoor volleyball league at The Fieldhaus restaurant and sports bar along Main Street in New Albany. The Fieldhaus General Manager David Hagan said hosting LXC Sports volleyball at the establishment has been an all-around positive experience. “Our facility is embracing more of a sports and social club atmosphere,” Hagan said. “Instead of a typical sports bar, where you can have food, have beer and watch sports, with LXC you are actually participating in a team event. There is a lot of camaraderie there.” He said by partnering with LXC Sports, the restaurant is receiving a clientele who otherwise may not patronize The Fieldhaus. “It is bringing out big groups,” he said. “Up to 20 people at a time are playing on the teams, and they are in our demographic. We want young, professional, post-grads who live an active lifestyle and have that work-hard, play-hard mentality.” Chastain and LXC Sports Vice President Ryan Cook are organizing other leagues in New Albany, including kickball, flag football and soccer at Silver Street Park and softball at Anderson Park. The leagues in Louisville are held at Seneca Park, Cherokee Park, Jewish Community Center, and many more locations. Anyone at least 18 years old can sign up for the New Albany or Louisville leagues by going to lxcsports.com. Cook said many of those who play in the Louisville leagues live in Clark and Floyd counties. “We have more people coming from Indiana than you might think,” he said. “I think people continued on page 19

Southern Indiana Fitness Source / August/September 2015 / 17

Cover Feature 18 / Southern Indiana Fitness Source / August/September 2015

The Fieldhaus in New Albany serves up games for a volleyball league.

continued from page 17

enjoy the leagues because they get that social interaction, that team camaraderie. And getting in a league is definitely better than sitting around and staring at the TV.” LXC Sports is now offering free yoga sessions from a certified instructor before some of the kickball league play. “Getting people physically active is a big part of our business,” Cook said. LXC Sports is open to those who register online as an individual, aka a free agent; a small group, those who want to be on the same team, but don’t fully fill a team roster; and a complete team. Prices vary depending on the sport and venue, but the fee to get placed on a team roster averages about $50. Through the online-registration process, LXC Sports allows those who want to play on the same team to be placed together. At lxcsports.com, there’s a option to select the sport you want to become involved in and the location where you want to play. After registering for whichever league you choose, all you’ve to do is put on your game face because LXC Sports handles the rest.

League of Extraordinary Co-eds, or LXC, Sports owner Brett Chastain, left, and vice President, Ryan Cook, have targeted Southern Indiana to expand their adult-centered sports league. Currently, the LXC are working to establish a kickball, flag football and softball league at Silver Street Park in New Albany. Staff photo by Tyler Stewart Southern Indiana Fitness Source / August/September 2015 / 19

health

Saying ‘ohm’ with yoga for kids Summer camps were well underway at the Y for kiddos ages 3-13. I had an intern from Ball State University, Lexi Holder, who would be spending over 500 hours with me learning as much as she could about health education. So I thought there’s no better way for her to learn than to just dive in and experience it first-hand. Lexi had previous experience in teaching yoga at BSU and at the Muncie Y so we put her to the real test and let her teach yoga to the Floyd County teen camp (10-13 year olds). You could see the look in the coun-

selors’ eyes that implied, “Good luck.” There was one camper that stated his parents never signed a waiver so he didn’t have to do it, a few others that were already on the mats with legs crossed and eyes closed saying, “ohm,” while the others didn’t quite know what to expect but were talking a mile a minute about it. Lexi came in, introduced herself, turned on some calming music and began the class. Immediately the kids got quiet, began listening intently, and followed what she was asking them to do. Gentle

stretches, focused breathing and yoga poses. There were a few giggles and some silly breathing going on, but for the most part those kids were giving it their all. Even the child that said his parents didn’t sign the waiver decided to participate. Yoga is such a great thing for all age groups but we tend to forget that kids can benefit from it too. Here are just a few of the benefits: • Improved flexibility: Most kids have trouble just sitting upright with their legs straight out in front of them. continued on page 21

// Julie Callaway

jlcallaway@ymcasi.org

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.

20 / Southern Indiana Fitness Source / August/September 2015

If this is not improved, it can lead to issues and/or injuries as they continue to grow and affect their sports performance. â&#x20AC;˘ Improved balance and coordination: Learning body awareness and center of gravity can greatly increase physical output and sports performance. Improved concentration: Many children struggle with the ability

to stay focused at home and in the classroom. Since yoga requires being present in the moment while performing one movement and focused breathing, continued practice of this will allow kids to use this type of focus in other aspects of their lives while being less distracted. Decreases stress: Even our children suffer from stress, maybe more than we do. Yoga will give them the skills

to deal with that stress in a positive way. If you have children or work with children, incorporate yoga into their day. No equipment is needed and there are many sites on the Internet to give you ideas. You just might be amazed at the change it brings about.

Southern Indiana Fitness Source / August/September 2015 / 21

event

family fitness day

Get your fitness on The Floyd County Physical Activity Coalition will host Floyd County Fitness Day and the family one-mile run/ walk from 9 a.m. to noon Sept. 26 at Silver Street Park in New Albany. The event will include: • Fitness demonstrations and activities for the whole family • Zumba • Cornhole • Walgreens wellness booth • Flu shots (bring your insurance card) • Health screenings • Batting cage • Inflatable obstacle course • Fitness challenge • Prizes Registration for the run/walk begins at 9 a.m. For more information visit wellnesscsi.com or call 812-981-7291.

22 / Southern Indiana Fitness Source / August/September 2015

This season we have just about worn out our rain boots, donâ&#x20AC;&#x2122;t you think? Too often we tell our kids to come inside out of the rain to avoid the mess that comes along with it. Why do we do that? Clearly, if there is danger of flooding or lightning, by all means keeping your kids safe is most important. But what of all these summer sprinkles? Letâ&#x20AC;&#x2122;s explore the benefits to playing in the rain and add some fun to these seemingly endless gloomy summer days:

Physical Development

Hand/eye coordination is an incredibly important skill to learn as early as possible and continue practicing. Playing in puddles with buckets or water toys, kids can develop this skill through pouring, squeezing, stirring and squirting. Kids can also expect to make extreme gains in their gross motor skills. Running, dodging and ball games make for a different dynamic for kids to learn how to maneuver their bodies in the element of rain. Kids will

learn that they have to make adjustments for the new textures under their feet in addition to the different grips they will need to throw or catch a ball.

fit parenting

Playing in the rain Problem Solving & Social Development

As young children manipulate toys or start digging in the sandbox during a sprinkle, they will start to realize that every material reacts differently to water. Some objects float, some sink, dirt turns to mud and sand becomes sticky. They learn that just because an object is small does not always mean that it will float or that when you pour water out, it always falls down toward the ground. This leads small children to formulate questions about their world, helping them with their language skills. These questions help them to socialize with other playmates about their findings or practice communicating with adults to find answers. continued on page 30

// Natalie Allen

NAllen@stretch-n-grow.com

Coach Natalie Allen is owner and director of Stretch-n-Grow 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 isnâ&#x20AC;&#x2122;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. Southern Indiana Fitness Source / August/September 2015 / 23

perspective

Be ready to change “

Change is a word that often makes people anxious. Changing jobs, changing homes, changing relationships — all can be rewarding, yet demanding. The same can be said for transforming nutritional and dietary habits into new behaviors that improve our overall health — rewarding, yet demanding.

When I begin talking to patients about changing what they eat and the food choices they make I see the look of dread in their eyes. However after they begin to feel their health improving, the look of dread is replaced with relief.

”

Our connections with foods and the emotional responses to certain meals, particular foods, family traditions, all intertwine to form a net around our diet. The net tightens and stiffens as we age. Change becomes more and more intimidating. The good news is it is possible to stretch areas of the net by trying new things. Changing our diet is never easy. For nine years I have been trying to figure

out a way to encourage and improve the process with my patients. I have known many adults that would not dare to sample a food they had not consumed before their 18th birthday. My will alone is not enough to inspire someone to cut their net. Through the ups and downs I have observed, there are two beliefs that I want to share that are crucial to those individuals that do make diet/lifestyle changes and have success on this journey. I hope that by embracing these beliefs readers, and my future patients, will have an easier time along this challenging path. Belief No. 1: Something that is difficult to do is not necessarily a bad thing. The default thought pattern today is, “If something is difficult, how can I make it easier? If it is difficult, it must be bad. And if we can make it easier, then that will be good.” This is inspired by advancements in technology and the fast-paced, instant gratification culture that we inhabit. The conventional medical model has promised an easy solution for our health challenges. It has demonstrated consistently excellence in dealing with emergency and traumatic medical issues. It has also fallen short in regards to an easy approach towards preventative medicine for chronic illness. The approach required to protect ourselves from future chronic disease is difficult, especially in the beginning. The process of changing our lifestyle behaviors that today will transform

our future health can feel overwhelming. This doesn’t make the process bad. The value of a healthy and vital future self is priceless and worth every ounce of effort today. We must embrace the difficulty and appreciate the change we can create if we allow ourselves to face the difficult first steps. Belief No. 2: My family, my friends, and the people I love want and can handle me becoming my most optimal self. It took me awhile to grasp that many individuals use the other people in their lives as an anchor to keep them attached to the lifestyle practices that are negatively impacting their health. Some will express a reluctance to change their diet because they worry that the others in the house will not be able to handle the changes. Some individuals excuse their lack of change to a concern that the loved ones won’t like the new person because they can’t share the same experiences that they had before with the new dietary restrictions. I once had someone tell me their partner said, “I don’t want you to lose weight and get healthy. You might leave me.” At first this individual was allowing their partner’s fear and insecurity to impede their journey. Fortunately they decided to do what is best for themselves by making healthy choices. There is no reason any of us should accept being less than the person we want and can be to appease the fears of others in our lives. We owe it to the people we love to take care of continued on page 30

// Dr. Peter Swanz ND, FHA

drswanz@drswanz.com

Dr. Peter 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.

24 / Southern Indiana Fitness Source / August/September 2015

Bible on the run, what apps do the best job? Here is my list, in no particular order, of the top five Bible apps available today. You Version: Bible App for IOS & Android With downloads on more than 86 million devices worldwide, the You Version app is allows people to read, listen to, watch and share the Bible all completely free. You Version includes hundreds of Bible versions, reading plans, and is available in dozens of languages. You can add highlights, bookmarks and notes.

faith

Bible 2.0

With this month’s emphasis upon technology and “there’s an app for that,” it might surprise some to know that even the Bible has done its best to keep up with the times. For ages Christians have been known as “people of the Book,” but with today’s technology our definition of “book” has taken some drastic twists and turns. According to the Barna Group’s recent study on the Bible and technology, the organization discovered that over a quarter of Americans own an e-reading device. One in four Christians use an e-reader or mobile tablet for reading purposes. Preachers are leading the way in this technology trend. From 2010 to 2012 alone, pastors’ usage of ebook readers tripled from 14 percent to 44 percent respectively. So if we have to have our

Glo Bible: Bible App for IOS The Glo Bible has an incredibly appealing visual design and continued on page 26

// Tom May

tgmay001@gmail.com

Southern Indiana Fitness Source / August/September 2015 / 25

Bible 2.0

continued from page 25

includes the top translations of the NIV, KJV, NKJV, ESV and the Message. There are built-in videos, images, maps and a large set of Bible study toolds to help you better understand the context and history of a Bible passage. An internet connection is required for the usage of this app. Olive Tree Bible+: Bible App for IOS & Android This Bible app, developed by Harper Collins Publishing, has the most readable, cleanest interface of all of the apps. This app is built for a little deeper study and works extremely well on a tablet. The intuitive app allows highlights, notes, customized fonts, and houses thousands of Bible study resources. Four million users and growing, this popular app could change the way you read and study the Bible. Bible Gateway: Bible App for IOS & Android Bible Gateway is a personal favorite

26 / Southern Indiana Fitness Source / August/September 2015

and offers many ways to experience Bible reading and study. There are more than 90 different Bible translations available. The app needs an internet connection and synchs with the Bible Gateway website, where hundreds of Bible study tools are available to the reader. Logos Bible Software: Bible App for IOS & Android With the Logos Bible app, more than 40 free Bibles and other books are available for your usage. If you sign up for a free Logos account, you get access to additional resources and study tools, like devotionals, reading plans, highlighting and note taking. The app synchs to the Logos Bible Software that many pastors and Bible students own. Is using a Bible app really a good thing? Just as many objected when the King James Bible and its “thees” and “thous” were updated to “you” and “your,” some will hesitate sup-

porting the new technology. To me it boils down to several key concepts. The number one means of communication today is the cell phone. Many people feel totally lost without one. 84 percent of people say that cannot go one day without their phone because it is such a part of who they are. One in four people check their phone every 30 minutes. The average app phone user has 10 apps they use daily. It has become their preferred way of seeking information. There are almost 2 billion smartphone users in the world – a number that is expected to double before the decade is out. If the majority of people today carry a smartphone with them daily, it seems there would be value in encouraging them to download a Bible app and use it daily as well. It may always be difficult to say, “Get out your cell phone and turn to the Gospel of John,” but it is better than hearing, “I’m sorry I left my Bible at home.”

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 Southern Indiana Fitness Source / August/September 2015 / 27

gastroenterology

To Eat or Not to Eat â&#x20AC;&#x201D; Dr. James C. Strobel MD, Gastroenterology of Southern Indiana Creating an exercise regimen for yourself is challenge enough, but knowing what to eat or not to eat is another question entirely. Eating before and after a workout can be good for performance, fitness and health. But what to eat depends on how long you exercise, the type of workout, your experience and your overall health. Eating before you exercise does several things. It helps settle your stomach and avoid hunger while fueling your muscles. (This is true with food eaten days, as well as hours before, so a balanced daily diet is crucial.) And it helps prevent low blood sugar, also known as hypoglycemia, which causes nausea, dizziness and headaches. When preparing for a workout, try simple, healthy foods. A sliced banana with cinnamon on whole wheat toast, greek yogurt with trail mix, apple wedges with almond butter or a smoothie are all options that can fuel your body throughout your workout. What you eat after a workout is as important as what you eat beforehand. Your body will be in recovery mode, so nutrient- dense dishes packed with protein will repair and build muscles and replace lost glycogen stored in the muscles. Grilled chicken with mixed vegetables will fill you up without making

you feel bloated. A veggie omelet with avocado delivers protein and fiber to aid muscle recovery and growth. Avocados help your body better absorb the fat-soluble nutrients, like vitamins A, D, E and K that are in your veggies. Other options include salmon with sweet potato or tuna fish with hummus and spinach on whole wheat. Above all, staying hydrated is key, before and after your workout. Drink lots of water to replace what you lose through perspiration, and always drink at least 6 - 8 glasses of water a day. Even slight dehydration can cause side effects like fatigue and headaches. Drinking more water will make you feel better, and may also help you eat less. If you arenâ&#x20AC;&#x2122;t use to eating before or after exercising, you can train your body. Becoming fit takes time, and so does learning to eat properly. Talk to your doctor to make sure your diet and exercise regimen are designed for long-term health.

28 / Southern Indiana Fitness Source / August/September 2015

Avocado

Avocados help your body better absorb the fat-soluble nutrients, like vitamins A, D, E and K that are in your veggies

Dr. Strobel joined GSI in July of 1997. He received his undergraduate degree from Indiana University in Bloomington, and his medical degree from Indiana University in Indianapolis. Following this, Dr. Strobel completed his residency in Internal Medicine, and after three years of additional training, completed his fellowship in Gastroenterology at Duke University in Durham, North Carolina. Dr. Strobel is board certified in both Internal Medicine and Gastroenterology.

Give me 10

Fitness Fun Fact August: Exercising Made Easy 485 RED

Fitness Fun Fact September: Exercise with Your Kids 485 RED CYAN

CYAN

WOW (WorkOut Wisdom): Exercise can be incorporated into your day. Monitor

your activities for one week and identify pockets of 10 minutes to sneak exercise into your day. Stair climbing is a great cardiovascular workout and can be performed by most people regardless of their fitness level.

Tip: Every time you need to use the elevator, find a set of stairs and use them! For more nutrition and fitness information, visit WellnessCSI.com

WOW (WorkOut Wisdom): Exercise with your kids- go for a walk together, play tag or other running games, start a dance party. You can spend time together, occupy the kids and ensure theyâ&#x20AC;&#x2122;re getting the daily physical activity they need to stay healthy.

Tip: Have each member of the family write down exercises or activities on separate pieces of paper and put them in a bowl. Each day pick one out and do it as a family. Donâ&#x20AC;&#x2122;t forget to come to Silver Street Park on September 26 for Family Fun Day from 9-11am! For more nutrition and fitness information, visit WellnessCSI.com

Southern Indiana Fitness Source / August/September 2015 / 29

playing in the rain continued from page 23

Math and Science Skills

Water play can also help parents introduce scientific methods and mathematical experiments in a fun and memorable way. Very young children will learn concepts such as more/less, same/different, before/ after as well as many others. These early water experiences are especially important for preschool age children. Children are so naturally inquisitive that they are most likely to formulate their own hypotheses such as: Where does rain come from? What makes mud? We just hope they don’t ask: What does mud taste like? The natural world is something that gets taken for granted far too often. Take this rainy season and use it to explore and play with your children in a way you may never have thought useful to their learning. No matter how uncomfortable or messy it may be, your kids will benefit far more from playing in the rain than watching your big screen tv.

be ready for change continued from page 24

ourselves and encourage the same behaviors in them. None of us can do it for the others in our lives. Together the encouragement and support we can offer is unmatched for inspiring change. To begin our own journey, we must believe the people who love us, want us to go. None of us will wake up tomorrow because we read this article and suddenly believe that something difficult is a good thing or that making changes is easy. Those seeds must be planted and nurtured and allowed to sprout. Some days there will be profound growth and other days, it may feel as if things are falling apart. That is the beauty of our human experience and our personal resolve, our own journey is uncharted and if at times we experience difficulty followed by a moment of acceptance and love from those around us, we probably are moving in the right direction. Happy healthy travels my friends.

select and can fall produce continued from page 13

High acid foods like tomatoes can be canned using a boiling water bath canner. The tomatoes grown today do not have reliable acidity and should be “acidified” using vinegar or bottled lemon juice in the amount listed in a tested recipe. Using old family recipes is not recommended because researchers have developed safer processing methods over time. Five steps to follow to get ready for home canning include: • Decide on the tested recipe you will use and read it thoroughly. • Gather your equipment and supplies listed in the recipe. Use only jars made for canning. Jar rings can be reused if they aren’t bent or rusted but new lids are needed each time you can because they have a one-use sealing compound around the edges. • Check your canner to be sure it is in good condition. If you use a dial gauge pressure canner, the gauge should be tested annually at your county extension office. • Clean all equipment and work surfaces with hot soapy water and rinse well before you begin. Follow your tested recipe and do not add extra ingredients. • Call your local extension office to find out when canning classes are offered if you need a refresher course or you are a first-time canner. — For more information on canning food at home call Janet Steffens, Extension Educator with Floyd County at 812-948-5470. 30 / Southern Indiana Fitness Source / August/September 2015