FOR A MORE ABUNDANT LIFE.
DEC. 2015 / JAN. 2016
SOUTHERN INDIANA
Born to swim Sellersburg mother teaches swimming survival to babies PAGE 14
PLUS:
SKIING
The physical and mental benefits
COMFORT FOODS
Learn to make your comfort foods healthier
Upcoming Events in
Jeffersonville! Jeffersonville Ice Rink! Opening Day: Friday, November 27th Hours: Monday through Thursday: 4-8pm Friday: 4-10pm, Saturday: Noon-10pm Sunday: Noon-8pm ** Fridays, Saturdays and Sundays only starting in January**
Couch Potato to 5K Fitness Program Jeffersonville Parks wants to get you Marathon Ready with their fitness program. Check with the Parks Department for training times and dates!
Watch for new fitness activities with the Ken Ellis Center in 2016!
www.jeffparks.org • 812.285.6440 500 Quartermaster Ct. Room 205 Jeffersonville, IN 47130
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
CONTRIBUTORS 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.
TARAH 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
FROM THE
EDITOR // JASON THOMAS
Safely taking a lap You might wonder why we have a cover feature on swimming for the December/January issue. Not exactly peak time to catch some rays. The answer is because swim safety lessons for infants is a vital tool to preventing swimmingrelated accidents. It’s a comprehensive approach to keeping your child safe around the swimming hole. Drowning prevention is the No. 1 goal of Kramer Koetter’s Infant Swimming Resource, but the classes are only one part of that approach. First is proper supervision, then the other barriers to the pool, such as alarms and fences, Aprile Rickert writes in this issue’s cover story. Koetter caught the bug when she took her son, Noah, to lessons six years ago. Many of you know Koetter as a personal trainer in Southern Indiana. She thought Infant Swimming Resource to be so important that she decided to get certified last summer in St. Augustine, Fla. She’s one of just a few instructors in the area and the only one currently in Southern Indiana. The sessions are ten-minute lessons every day, five days a week for four-to-six weeks. Not much for some peace of mind around the pool.
“It’s nice to be able to give back to families and give them something that their children will have for their entire life,” Koetter told Rickert. “They’ll have a file on how to swim and how to survive in the water, how to adapt to their situations. It’s pretty cool.” Know what else is cool? Skiing. It turns out hitting the slopes is good for your body and mind. Also in this issue you’ll find a feature about the health benefits of hitting the slopes. Roy Inglis, snow sports director at Paoli Peaks, is your guide through the mountains. Trust what he says. Growing up 10 miles north of Albany, N.Y., in a town called Colonie that overlooked the Hudson River Valley, Inglis, snow sports director for Paoli Peaks, practically inhaled snow at birth. “You’re outdoors instead of watching football and eating bon bons,” Inglis said. “You have to dress for it, but you’re active. Stay active and be active in the winter time.” Told like a true New Yorker. — Jason Thomas is editor of Southern Indiana Fitness Source magazine. He can be reached via email at jason.thomas@newsandtribune.com.
FOR FERTILITY
12
// TARAH CHIEFFI
6
ENJOY
8
It's all downhill Skiing offers physical, mental benefits Read about the benefits of skiing and becoming physically active with Roy Inglis of Paoli Peaks.
Healthy & delicious slow cooker meals // TARAH CHIEFFI
28 IN HIS WORDS
Running for my life
COVER Xander Geltmaker, 2, paddles his way toward the steps of the pool during a swimming exercise with instructor Kramer Koetter in Sellersburg. PHOTO BY TYLER STEWART
How Robert Gleitz got on the path toward health April 7, 2014, is a date that will always be engrained in my memory. I had been having chest pains for about a month, and discounted them as acid reflux. At the urging of my sister, I finally went to Floyd Memorial Hospital’s emergency room.
// By ROBERT GLEITZ
// Southern Indiana Fitness Source Partners
CONTENTS
FOOD
ENJOY / AVOID
Y O J N E Your slow cooker can be your best friend in the kitchen. It makes cooking a healthy and delicious meal quick and easy so you can go about your day. Speaking of healthy, these homemade recipes are lower in calories, fat and sugar than their restaurant counterparts. With just a little bit of planning, you can prepare a delicious, nutritious meal (even dessert) that your whole family will love.
// TARAH CHIEFFI // photos by CHRISTOPHER FRYER
Taco Night
ENJOY - EASY SLOW COOKER TACOS DIRECTIONS • Place all ingredients in slow cooker and stir well. • Cook on low for 6 hours. Stir well to break up meat before serving. • Divide romaine between 5 bowls. Top with taco meat, pico de gallo, shredded cheese and tortilla strips.
INGREDIENTS • 1 lb ground beef • 1/2 cup diced red onion • 1/3 cup chicken broth • 1 8oz packet taco skillet sauce • 1 head romaine lettuce, chopped • 1/2 cup whole wheat tortilla strips • 1 cup pico de gallo • 1/2 cup shredded cheddar cheese (buy it in a block and shred yourself, there are usually additives in preshedded cheese)
Serves | Calories | Calories from Fat | Cholesterol | Sodium | Fiber | Sugar Serving Size - 1 salad
5
AVOID | TACO BELL TACO SALAD Serving Size - 1 Salad 6 / Southern Indiana Fitness Source / December 2015/January 2016
290
104
93mg
878mg
2g
5g
770
360
55mg
1590mg
11g
7g
Apple Crisp
ENJOY - SLOW COOKER WHOLE WHEAT APPLE CRISP DIRECTIONS • Layer sliced apples in the bottom of the slow cooker. Top with 1/4 cup sugar, 2 tsp cinnamon, allspice and salt. Stir well to combine. • In a large bowl, stir together oats, flour, remaining sugar, cinnamon and a dash of salt. Use your hands to knead the butter into the flour mixture until well combined. Crumble the topping over the apples. • Cook on low for 4 hours, until apples are soft and crisp topping is golden brown. Let cool before servings.
INGREDIENTS • 8 Granny Smith apples, peeled (optional) cored and cut into thin slices • 1/2 cup coconut sugar, divided • 4 tsp cinnamon, divided • 1/2 tsp allspice • Dash of salt • 1 cup quick cooking oats • 3/4 cup whole wheat flour • 1/3 cup unsalted butter, diced into cubes
| Calories | Calories from Fat | Cholesterol | Sodium | Fiber | Sugar Serving Size - 1 slice, Makes 8 slices
AVOID | CHEESECAKE FACTORY WARM APPLE CRISP Serving Size - 1 slice
292
79
20mg
77mg
6g
31g
650
216
35mg
260mg
6g
74g
ENJOY - SLOW COOKER SPICY MAPLE BARBECUE CHICKEN SANDWICHES
Barbecue Chicken Sandwich
DIRECTIONS • Combine all ingredients except chicken in slow cooker and stir to combine. • Add chicken to slow cooker. Stir and flip chicken to coat thoroughly. • Cook on low for 6 hours, until chicken is cooked through. Shred with a fork before serving. • Divide chicken evenly between 5 buns. Add additional toppings as desired.
INGREDIENTS • 1 cup tomato paste • 2 tbsp apple cider vinegar • 2 tbsp soy sauce • 2 tbsp maple syrup • 1 tbsp paprika • 2 tsp dry mustard • 1 tsp garlic powder • 1 tsp onion powder • 1/2 tsp salt • 1/2 tsp cayenne pepper (optional) • 1 lb boneless, skinless chicken breasts • 5 Ezekiel 4:9 Whole Grain Sprouted Hamburger Buns
| Calories | Calories from Fat | Cholesterol | Sodium | Fiber | Sugar Serving Size - 1 sandwich, Makes - 5 sandwiches
AVOID | FAMOUS DAVE’S BARBECUE CHICKEN SANDWICH Serving Size - 1 sandwich
425 710
82
81mg
905mg
9g
12g
297
125mg
2,250mg
1g
33g
Southern Indiana Fitness Source / December 2015/January 2016 / 7
FEATURE
It's all downhill Skiing offers physical, mental benefits // article: JASON THOMAS // photos: PROVIDED BY PAOLI PEAKS
R
oy Inglis knows a thing or two about skiing. Growing up 10 miles north of Albany, N.Y., in a town called Colonie that overlooked the Hudson River Valley, Inglis, snow sports director for Paoli Peaks, practically inhaled snow at birth. His father installed a rope tow in their backyard that was used to reach the peak of a sledding hill until it was broken by the big kid next door. Inglis asked his father how he should scale the hill. “You need the leg strength,” was his dad’s response.
8 / Southern Indiana Fitness Source / December 2015/January 2016
Since that day Inglis, who had 75 different ski resorts within a two-hour trip at his disposal as a youngster, understood the health benefits to hitting the slopes.
PHYSICAL BENEFITS “Anything physical fitness-related involves muscle strength, muscle endurance and cardiovascular health,” Inglis said. “Any one of these can involve skiing. You’re involving large muscle groups repeating motions over and over again. You have to have good flexibility in you muscles and tendons to keep yourself from getting hurt. If you don’t have cardiovascular health you aren’t able to participate on the level you’d like.”
• Isometric movement: Skiing works the glutes, hamstrings and quadriceps extensively. “There are a lot of isometric-type contractions that you’re holding, anticipating, flexing and bending,” Inglis said. “You’re using your legs like you’ve never used them before.” • Cardiovascular benefits. Being in the great outdoors on the slopes might be the only exercise people of age get during the winter. Skiing stresses aerobic exercise, including strength, balance and agility. “Those are the things that tend to wane as you get older because you tend to be more inactive,” Inglis said. “Why not get out there and get active? During the week is a great time to come ski.” • Exercise to the core. Skiing emphasis abdominal strength. “It’s lower and upper body separation,” Inglis said. “Let the legs do things but control the upper body. If the upper body is twisting around and reacting you’re going to have an impact
on the lower body. If you can ski with your lower body and keep calm and stable in you’re upper body you’ll look pretty.” • Arms race. Using poles for balance and direction requires arm strength and endurance. “If you’re pushing and pulling your triceps and biceps will be sore, your deltoids in your shoulders will be sore,” Inglis said. • Feel the burn. Skiing can burn about 400 calories an hour, more or less, depending on the level of activity.
MENTAL BENEFITS Breaking through barriers, diminishing fear: skiing can provide a workout for the brain as well as much as the rest of the body. • The great outdoors. The fact you’re outside, not cooped up watching television, is benefit enough. “When you’re out with nature you have a different personality, stress levels kind of melt away,” Inglis said. “It’s a good boost for your mood. You tend
to be happier and calmer. The release of endorphins. That all comes from being outside.” • Don’t be SAD. Skiing can battle the effects of seasonal defective disorder, which affects more than 15 percent of Americans each year. “Avoid SAD by getting out,” Inglis said. Skiing also helps with sleep after a long day on the slopes. • Happy holidays. Hitting the slopes can offer a reprieve from the pressure of holiday shopping and the stress of dealing with relatives. “If you come out to the slopes you’ll have a better time, I dare say,” Inglis said. “What’s the alternative? Watch football on the TV. This is an opportunity to forget things you need to forget about.
TIPS FOR THE NOVICE You’ve decided to give skiing a try. Here’s what to know before you hit the powder. • Practice makes perfect: One of
Continued on page 10 Southern Indiana Fitness Source / December 2015/January 2016 / 9
IT’S ALL DOWNHILL continued from page 10
biggest obstacles the folks at Paoli face are people who think they can ski without ever seeing a ski slope, or take tips from friends who have a few trips down the hill under their belt. An hour lesson from a certified instructor is worth the time and money. “That is annoying for us as professionals in the field,” Inglis said. “We know the results we can achieve. The first hour is crucial. In one hour I can just about guarantee you I’ll have you cruising down the road.” • Fuel for thought. Purposeful eating is important to keep the body strong all day long. Good protein, health fats, low sugar foods, fruits and vegetables are key. And water. Drink lots of water. • Give them the boot. Boots are the most important clothing accessory when it comes to skiing. “As soon as you can buy fitted boots you’ll be enjoying skiing that much more,” Inglis said. “When you rent boots and skis, that’s another tick on the belt, another use.
Hit the slopes
Roy Inglis
Comfortable socks also are important. “One good pair of quality socks are much better than multiple pairs of socks,” Inglis said. Also, don’t forget the sunscreen, and top it off with a helmet for safety. Above all, enjoy the great outdoors. “You’re outdoors instead of watching football and eating bon bons,” Inglis said. “You have to dress for it, but you’re active. Stay active and be active in the winter time.”
10 / Southern Indiana Fitness Source / December 2015/January 2016
ONLINE: paolipeaks.com PHONE: 812-723-4696 ADDRESS: 2798 West County Road 25 South, Paoli CALENDAR: Open mid-December through mid-March, seven days a week General operating hours: Monday through Thursday, noon to 9 p.m.; Friday, noon to 3 a.m.; Saturday, 9 a.m. to 3 a.m., Sunday, 9 a.m. to 9 p.m. OTHER INFO: • Offers snow tubing Friday evening to Sunday. • Open for extended hours during Christmas break, MLK and President’s holiday weekends • 50 percent beginner terrain • Offers various lesson types for all ages
» C OM E J UD G E
for Yourself.
GOLFERS FROM AROUND THE WORLD COME TO CHALLENGE THE JUDGE and the two other golf courses in Prattville at RTJ Capitol Hill. Bring your clubs and come take on Judge hole number 1, voted the favorite hole on the Trail. Complete your day in luxury at the Marriott and enjoy dining, firepits and guest rooms overlooking the Senator golf course. With the Marriott’s 20,000 square feet of meeting space, 96 guest rooms and luxurious Presidential Cottage combined with three world-class golf courses, business and pleasure can definitely interact in Prattville.
THE ROBERT TRENT JONES GOLF TRAIL AT CAPITOL HILL is home of the Yokohama Tire LPGA Classic on the Senator Course September 18 to 24, 2014. The Marriott Prattville is part of the Resort Collection on Alabama’s Robert Trent Jones Golf Trail. Visit www.rtjgolf.com or call 800.949.4444 to learn more. Southern Southern Indiana Indiana Fitness Fitness Source Source / December / October/November 2015/January 2015 2016 / 11
NUTRITION
FOOD
FOR FERTILITY The practice of eating certain foods to promote fertility is nothing new; cultures around the world have been doing it for centuries. These traditional cultures knew that additional nutrients were necessary during pregnancy, and regularly fed special fertility foods to women prior to conception. This ensured that women already had the vitamins and minerals necessary for their baby’s proper growth and development before they got pregnant. What were these special fertility foods? Women in the Gallic fishing villages of Scotland dined on fish heads stuffed with oats and chopped fish liver. Eskimos enjoyed (and still do) fish eggs, seal oil and seal blubber. Other favorites from around the world include octopus, sea worms and shark’s liver. The foods varied from culture to culture, but the one constant is that they are all nutrient-dense foods that are all important before and during pregnancy. Eating these foods may increase your chances of conception and can also ensure the health of your baby once you do get pregnant. Can’t stomach fish heads? Here are a few modern-day choices to help boost your baby-making powers:
•
•
•
Full-Fat Dairy: No need to reach for the low-fat milk and yogurt if you are trying to conceive. Healthy fats, and the fat-soluble vitamins A, D, E and K that come with them, are hugely important for fertility. A study from the Harvard School of Public Health actually showed that the more low-fat dairy products a woman consumed, the more difficulty she had getting pregnant. Try for one to two servings per day of full-fat milk, yogurt or cheese. Eggs: Why eggs? One word: choline. Egg yolks are one of nature’s best sources of choline. According to a study in the American Journal of Clinical Nutrition, choline deficiency during pregnancy may lead to a higher risk of birth defects, making it important to top off your choline stores before getting pregnant (and keep it up during pregnancy0. Add a couple of scrambled eggs to breakfast or a hardboiled egg to your salad at lunch. Dark Leafy Greens: These include broccoli, spinach, kale, romaine, arugula, to name a few. All of these foods are high in folate, a B vitamin that is well-
known for protection against neural tube defects during pregnancy, but folate has important benefits for conception, too. a diet rich in folate has been shown to improve ovulation. You should aim to get the majority of your folate from your diet, but taking a prenatal supplement with folic acid can give you a little additional insurance that you are getting the necessary amounts. • Whole Grain Bread: Whole grains, unlike refined grains like white bread, cookies and crackers, contain complex carbohydrates that take longer to digest. This slow digestion keeps your blood sugar and insulin stable, as opposed to the highs and lows that occur when you eat refined carbohydrates. Increased insulin levels can cause a decrease in reproductive hormone levels, which may make it more difficult to get pregnant. Stick to whole grains like brown rice, whole grain bread and oatmeal. It’s important for all of us to eat a healthy, whole foods diet with a lot of variety (the more colors, the better), but adding in these fertility-boosting foods is one of the first things you can do to show love to your future baby.
// 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 / December 2015/January 2016
With shorter days, crisp cool air, and the darkness of winter fast approaching, we often look for tasty things to eat. Instead of lush veggie salads and grill food, we reach for starchy fare like breads, rich casseroles, and warm sugared beverages. Winter may be nearly here, but this doesn’t have to be the end of your healthy eating habits. When you think of eating starchy favorites, there are two questions you can ask yourself to feel satisfied and still keep the reins on added calories: Can this food be ordered or prepared with fewer calories? Am I serving myself the correct portion size? To order or prepare food with fewer calories, cut down on high-fat ingredients like sour cream, fatty or processed meats, sugar and salt. An example would be choosing more vegetables on a pizza and selecting chicken as a topping instead of sausage. If you are cooking a casserole, check the list of ingredients and decide if you can cut down on butter, cream, sugar, salt, or meat and still prepare a tasty dish. If you are adding canned soups, look for reduced sodium and calories. Try adding more beans for protein in the place of meat. Even reducing meat by one fourth to one half the amount in the recipe will still provide the flavors you enjoy. You may be surprised how good food can taste with a few simple changes and your reward will be better health and a reduced waistline. If you are looking for tasty dishes for family gatherings, try a black bean and corn salsa. It’s colorful and tasty with the addition of fresh herbs to cut down on salt. Make it a day ahead and refrigerate for better flavor. Best of all, it requires no cooking!
NUTRITION
How to make your favorite comfort foods healthier Awesome Black Bean and Corn Salsa INGREDIENTS: • 1 ½ tsp. cumin (Try toasting in a small skillet over medium heat for 1-2 minutes for flavor.) • 1 (15oz.) can whole kernel corn, drained (or 2 cups fresh corn kernels, cooked and cut from cob) • 2 (15 oz.) cans black beans, rinsed and drained • 1 red bell pepper, minced • 1 small sweet onion, minced (1/2 cup) • ¼ cup chopped fresh cilantro • ¼ - ½ cup chopped fresh parsley • 1/3 cup lime juice (juice from 2 limes) • 1 teaspoon grated lime zest • ¼ cup olive oil • 2 cloves garlic, crushed • ½ tsp. salt; ½ tsp. pepper • 1 tsp. crushed red pepper flakes DIRECTIONS: • Combine ingredients in a large bowl and toss well. Cover and refrigerate overnight. Serve as a side salad or with tortilla chips as a dip. A ½ cup serving has only 90 calories and 3 grams protein. • Prep time: 15 minutes • (Serves 14-16)
// Janet Steffens, M.ED. Purdue Extension Educator Floyd County jsteffens@purdue.edu
For more information about how to have a healthier diet call Janet Steffens, M.Ed., Extension Educator, Floyd County at 812-948-5470. Ask about our new Be Heart Smart program to help improve heart health beginning December 8, at the Purdue Extension Office in New Albany. Visit our website at www.extension.purdue.edu/Floyd
Southern Indiana Fitness Source / December 2015/January 2016 / 13
COVER
Sellersburg mother teaches swimming survival to babies
// article: APRILE RICKERT // photos: TYLER STEWART
14 / Southern Indiana Fitness Source / December 2015/January 2016
Instructor Kramer Koetter works with 4-year-old Elise Huber on her floating technique during a lesson.
A
fter a lot of sleepless nights, Morgan Sprigler now has some peace of mind that her children are safer than before. Sprigler and her husband, Chad Sprigler, parents of two, have close friends who lost a child in a drowning accident a little more than a year ago. She said the accident shook her to the core, along with many others close to the family. “I would go to bed every night with this fear that my oldest daughter, Genevieve, was going to crawl out of her crib, go down the
steps, get the back door open and fall into the pool while we were sleeping,” she said. Sprigler said she lost “hours and hours” of sleep over this thought, until one day when she came across something on Facebook that changed things. The post was about Infant Swimming Resource, or ISR, and its “Self Rescue” program. The international program teaches children aged 6 months to 6 years how to survive if they end up in the water. Sprigler found out there was a certified instructor close by and
was happy to be able to get an appointment set up right away. Kramer Koetter, Sellersburg, is one of just a few instructors in the area and the only one currently in Southern Indiana. “I had heard about it before but I don't know why it never came to mind that this was something I should do,” she said. “ I called Kramer and she set up a lesson for that next week, which was fabulous because I was ready to get her in.” Koetter first got involved with ISR when she took her son, Noah, for lessons six years ago when he continued on page 17
Southern Indiana Fitness Source / December 2015/January 2016 / 15
COVER
Instructor Kramer Koetter slowly moves through the water as she works on a floating technique with 3-year-old Alicia Smith in Sellersburg. Smith has been participating in the program for four weeks.
16 / Southern Indiana Fitness Source / December 2015/January 2016
was 2 years old. She said she fell in love with the program but as a personal trainer, had her hands full at the time with her passion for fitness. When she put her daughter, Reese, now 5, through the program, she again fell in love with it. “I was just amazed again,” she said. “I decided to go ahead and jump on and make it part of my passion as well.” Koetter got certified last summer in St. Augustine, Fla. She said she wanted to be able to help Southern Indiana. “It's nice to be able to give back to families and give them something that their children will have for their entire life,” she said. “They'll have a file on how to swim and how to survive in the water, how to adapt to their situations. It's pretty cool.” Koetter said drowning prevention is the No. 1 goal of the program, but the classes are only one part of that approach. First is proper supervision, then the other barriers to the pool, such as alarms and fences. “Children, once they start walking, they're very clever and smart and they tend to scale those obstacles and get around them and we're like 'What the heck, how did they do that?'” she said. “So that's when ISR, our drowning prevention, really comes into play. Because they can reach that water alone. And that's when stuff can really go downhill. And it's not like they say. It can happen very quickly and it's silent. It's not like in the movies.” She said parents sometimes have different expectations of what the program offers. “They're not traditional lessons so sometimes parents come in and they're like 'Will they be able to swim all the way across?' “And I'm like 'Not exactly,'” she said. “It's more of a survival technique.” The lessons are divided in two sections. For children 6 months to 1 year old, or “floaters,” the idea is to teach the children to roll onto their backs and float, giving the child the ability to also rest and breathe, until they can be helped. continued on page 20
Southern Indiana Fitness Source / December 2015/January 2016 / 17
COVER
“
It’s nice to be able to give back to families and give them something that their children will have for their entire life. They’ll have a file on how to swim and how to survive in the water, how to adapt to their situations. It’s pretty cool. — KRAMER KOETTER, CERTIFIED ISR INSTRUCTOR
Instructor Kramer Koetter works with/ December 1-year-old2015/January Brighton Little during a lesson in Sellersburg. 18 / Southern Indiana Fitness Source 2016
”
Southern Indiana Fitness Source / December 2015/January 2016 / 19
COVER The older children from 1 to 6 years, also called the “swim-floatswimmers,” alternate swimming with their heads down, to turning over to float and rest until they either reach the edge of the water or are rescued. The sessions are ten-minute lessons every day, five days a week for fourto-six weeks, Koetter said. “After that, the retention rate is pretty good because we use sensorymotor learning,” she said. “So they engage in the environment. It's kind of like riding a bicycle. They tend to hold onto it, but with them being so young they tend to grow at such a fast rate that refreshers are recommended. Koetter said one of the biggest challenges is communicating with the children who haven't yet learned to speak. “That's why we rely a lot on theories of stimulus response reinforcer. That's one of our main theories behind what we do. Stimulus would be water on the face, the water rising and lowering,” she said. Her hands are another way. “By using currents, my hands, my touch, guiding them, guiding their head one way or the other.” Sprigler said in the beginning, it was stressful to see her daughter in the water although she said Koetter informed her of every step she was taking. “The first couple of lessons were pretty tough,” Sprigler said. “Kramer explained to me from the very beginning, 'Your child is going to cry, she's going to scream,' mainly because my daughter can't talk,” Sprigler said. “She has a few choice words — mama, dada — but she can't say 'What is going on, why are we doing this, I'm scared.'” After starting to see results after
Alicia Smith, 3, reaches for the side of the pool during a swimming exercise with instructor Kramer Koetter in Sellersburg.
about the third lesson, Sprigler said she and knew she had done the right thing. “It was just amazing to see how my little Genevieve, my little 20-month old, just picked up so quickly,” she said. “It was like as soon as that clicked to her that what Kramer was doing was teaching her to flip on her back to take a breath, she was fine with it. Once she mastered something, she would have fun because she felt confident in what she was doing. That was just incredible to see.” Koetter said that although every child is different, it's sometimes easier when they haven't already shaped certain behaviors, such as using floaties. “They tend to think that they're swimming with their head up and just in a vertical position in the water, and obviously they're not,” she said. “And with their little bodies, their head is
so much heavier, once they have that floatie off, that head-shaped position is up so their body is going to go vertical and they'll end up sinking and saying 'Hey come get me.'” She said that doesn't mean it's not possible to teach these children, however. “It's easier to shape head down for sure, with younger ones,” she said. “But it's totally doable when they're older and they've been in floaties. I've had both circumstances.” Sprigler said she's sleeping better these days because of the class. “There is such a weight that has been lifted off my shoulders. I don't go to bed now at night thinking 'Oh my gosh, she's gonna get out and get stuck in the pool,'” she said. “There's a lot of peace that this class has brought to myself and my husband.”
More info To reach Kramer Koetter, certified ISR instructor in Southern Indiana: phone: 502-810-8902 national website: www.infantswim.com email: k.koetter@infantswim.com Facebook: ISR Kramer Koetter website: www.ISRaquatots.com
20 / Southern Indiana Fitness Source / December 2015/January 2016
From the time I was very young, I have loved to watch the festivities on New Year’s Eve at Times Square. Members of our family would gather at our home to celebrate the coming of the new year. Euchre tournaments, snackytype food and drinks, and times to tell stories filled our evening. The culmination of the event was the ball-dropping in New York. We would shout the count-down when the last twenty seconds of the old year were marked off and the new year would begin. Across the United States alone over a hundred things are dropped, tossed, lowered and flung on the last day of the year. While most of us at some point watched a thousand pound lighted ball, measuring over 6 feet in diameter, drop 77 feet in 60 seconds in Times Square, thousands of Americans braved the weather to watch pounds and pounds of food, animals and things fall to the ground. Some of the items that have been dropped off various things on New Year’s Eve include a frog, a guitar, a ci-
gar, a pickle, a bass, a beach ball, a goat, an anchor, a trunk, a bag of potato chips, a wrench, a strawberry, a hog, an Indy race car, a Ford Edge, a possum, a cow, a crab, a peach, a pear, and a Peep. At the Hard Rock Café on Beale Street in Memphis, Tennessee, a tendollar cover charge got people standing room only admission to watch a giant blue Gibson guitar drop. Accompanied by fireworks and local bands and musicians on indoor and outdoor stages, the event draws thousands of visitors each year. Maybe you aren’t a rocker, maybe you’re a reeler. Your New Year’s Eve destination would most likely have been Port Clinton, Ohio, a little berg of about 6000 folks on Lake Erie near Toledo. Port Clinton is known as the “Walleye Capital of the World.” At midnight a 20-foot, 600-pound walleye (Latin for “big, ugly fish”) was dropped, circled by cheering spectators. While waiting for the big moment, people were treated to walleye chowder, walleye sandwiches, walleye cinnamon
// Tom May
tgmay001@gmail.com
FAITH
That’s the way the ball drops chips, and walleye popcorn. If guitars and fish are not enough to cause you to utter a peep, a journey to Bethlehem, Pa., is sure to do the trick. Mangers and nativities give way to the dropping of a 5-foot, 25-pound fiberglass Peep. Chants of “Drop that Peep!” ring out, cannons shoot tons of confetti, and the three day Peep Fest comes to a close. The celebration is held at 5:45 p.m. so that children can attend. The Ball Drop in Times Square stems from an even older ritual in England when a descending Time Ball was a popular method of signaling the strike of noon to allow pocket watches and sea ship chronometers to be reset. This event became a daily “plumb line” — a standard by which time could be measured. Maybe dropping a daily plumb line — a standard to make sure our moral compass is in working order — would be a great New Year’s resolution for us all.
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
Southern Indiana Fitness Source / December 2015/January 2016 / 21
FEATURE IN HIS WORDS
Running for my life
How Robert Gleitz got on the path toward health // By ROBERT GLEITZ April 7, 2014, is a date that will always be engrained in my memory. I had been having chest pains for about a month, and discounted them as acid reflux. At the urging of my sister, I finally went to Floyd Memorial Hospital’s emergency room. The preliminary tests showed I hadn't had a heart attack or suffered any heart damage, but the doctor advised I remain in the hospital overnight and have more tests the following morning to be sure. I was stubborn and decided it was bad heartburn and was ready to leave when my sister urged me to stay. She was right. The next morning, I was taken for a nuclear stress test, which would take
images of my heart at rest, and again with physical exertion. Then I was sent to a recovery room to wait. That’s when Dr. Srini Manchi, a cardiologist who had looked at my test results, came in and introduced himself. The conversation didn't start as I had thought it would when Dr. Manchi told me I had some blockage in my arteries, and they could determine how much blockage with a heart catheter. I was shocked to say the least. I was 43 years old, and all this happening exactly two months after my dad had unexpectedly succumbed to a massive stroke. My father was healthier than I was at the time, and if I had any feelings of invin-
cibility, they left me that day. I thought back to January of that year, and I recall looking in the mirror in disgust. I was 5-feet, 10-inches and weighed 235 pounds. I wondered if I would ever find the determination to lose weight and become a healthier person. With processed and boxed foods, along with fast food, my diet was basically whatever was the quickest, and often the worst choice. In the operating room, the cardiologist and his team of associates made quick work of the procedure and made me feel at ease about something I had spent the afternoon worrying about. Then Dr. Manchi told me something continued on page 23
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RUNNING FOR MY LIFE
FUN FACT
continued from page 22
unsettling. He said I did have blockage and heart disease, but no stents were required. However, if I were to continue my current lifestyle and failed to heed any warning signs, I could have a heart attack within a year. A follow-up visit informed me of what I should be eating, and the cardio exercise I needed. I took it all to heart, and went with a Mediterranean-based diet, but was lax about the physical activity for a couple months. I knew I needed to do something. My brother in-law had tried, unsuccessfully, for years to get me to run with him. I thought if there was anything I might enjoy, maybe this could be it. So I took off one day and ran down the road to my neighbor's driveway and back, which was a half mile, and I barely made it. I persevered, however, and kept working until I was up to mileage I never thought possible, running several races and losing 80 pounds along the way. I now feel my diet and exercise are a lifestyle rather than hard work. None of this is written to boast, but merely to suggest to anyone interested in living a healthier lifestyle, it is possible. Opt for more fruits, vegetables and quality meats, along with a form of exercise you can enjoy, and you may find yourself capable of doing things which may have formerly seemed out of reach.
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Southern Indiana Fitness Source / December 2015/January 2016 / 23
HEALTH
You've got to have friends I never realized how important friends were until these last several months in which I was dealing with my divorce. I struggled to get up in the morning, found it hard to keep from crying on a daily basis and was just so unsure of what the future held for me at age 47. My oldest was already in her sophomore year of college at BSU, my youngest was a senior in high school and would be leaving next year for college. I was already prepared for feeling a little bit of the empty nest syndrome but now my nest would be completely empty. Fortunately what I have figured out is that my nest really wasn’t empty. It was full of friends, very supportive friends. Friends that have pulled me through some sad, depressing and heartbreak-
ing times. Friends that have given me a source of strength to face difficult situations. Friends that have been able to share in my new found sense of freedom and happiness. I know that I could not have made it through this far without those friends and I am so thankful for them. So, I want to encourage everyone to make a resolution to find more friends, allow them to be there for you and for you to be there for them. It might just be the healthiest resolution you could make. According to WebMD, friendships can have multiple health impacts. • Friends ward off depression. • Friends boost self-esteem. • Friends provide emotional support. • Friends discourage unhealthy behaviors.
•
Friends help you cope with stress. • Friends encourage you to take better care of yourself. • Friends may even reduce your chances of catching a cold. • Friends help you feel more relaxed and at peace. In fact, people with friends tend to outlive those folks who do not have friends. So, surround yourself with friends, allow them into your life for the good and the bad. Don’t take them for granted because you never know when their support will mean the world to you and make such a difference in a difficult time. I just want to thank all of my friends for showing me how much they care. I am a very lucky lady.
// 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.
24 / Southern Indiana Fitness Source / December 2015/January 2016
RUNNING
Running then
& now
The people that made me a “good” coach often remind me that I have a unique perspective of running. Not only have I spent over 50 years doing what I love most, I have also had the privilege of associating with runners from kindergarten to world champions. The areas of the sport in which I have not been involved can be counted on one hand. If I had the same involvement in a “ball” sport, I would be rich and famous. Given that background I am often asked what are the biggest changes I’ve seen in running? Here, in no particular order, are a few.
BACKGROUND In the 1970s virtually all runners had run competitively in high school or college. We had coaching that had given us the basics of running and racing. We ran to race. We loved it. It was all about competition, and the times, especially when compared to today’s marks, showed it. The gadgets, synthetics, shoes, communications of today were non-existent a half century ago.
MEDIA Track and field in the ’60s was a “major” sport. It never dominated the media, but then neither did the “ball sports.” There was a baseball/ football game on Saturday. That was about it. In the summer there was a televised track meet each Sunday. Journalists were knowledgeable about racing. The media inspired many (most?) of my generation. Sometime in the ’80s the “-ball” monopolies continued on page 30
// Fred Geswein
fastfred4running@gmail.com
Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding. Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarksville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay active. Do something.”
Southern Indiana Fitness Source / December 2015/January 2016 / 25
PERSPECTIVE
Focus on health for our kids I feel incredibly fortunate to be able to work with so many amazing families in my practice. These are families that prioritize health and vitality. The parents do research and make informed decisions that they believe will benefit the overall well being of everyone in the family. It is a wonderful opportunity to be empowered for health. I think it is the responsibility of medical providers to encourage more of this type of thinking. But over the years I have noticed and heard a repeating complaint from concerned parents. When they are searching for a pediatric practice for their family, nearly every office they call will not let the children into the
practice if they have chosen to do a delayed vaccine schedule or to chose not to vaccinate at all. This article is not intended to be a pro or anti vaccine statement. My personal belief is that parents should make informed decisions for their family and should have the final say in what is appropriate for their children. The intent of this article is to ask why in the world has vaccination become the line that other practitioners are drawing in the sand for their patients? I think many practices would express a concern that an unvaccinated child poses a health risk to other children in the practice. As I am writing this article there is a story in the news about 3
cases of whooping cough diagnosed in three unvaccinated children in Louisville. The local media is jumping on this opportunity to encourage vaccination on schedule for all kids. I want to share some statistics so that we can keep a rational perspective on what is actually happening. All of this information is directly from the CDC’s website. 2012 had the highest rate of whooping cough in the US since 1955. There were 48,277 cases reported in the US. Out of nearly 50,000 cases, there were only 20 deaths. Or there was a mortality rate of 0.0004 percent for all whooping cough cases in 2012. This is an incredibly low number. What is important to acknowledge
// 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.
26 / Southern Indiana Fitness Source / December 2015/January 2016
here, we should assume that the majority of the nearly 50,000 individuals that had whooping cough in 2012 were at some point previously vaccinated for it. So we have a vaccine that isn’t 100 percent effective. Some studies have shown that only 7 out of 10 are protected after administration of the vaccine. And the protection seems to decrease year after year. A newer concern is that the vaccine may provide symptom protection, where the individual doesn’t develop the debilitating cough, yet is still able to pass the whooping cough bacteria onto other individuals. So in this case the vaccine itself may be facilitating the spread of whooping cough. My point by sharing all of this readily available information is that the mandate for this particular vaccine may be in fact much more cloudy than the conventional medical system would make one believe. And a parent is well within reason to question these recommendations.
Is it reasonable for a medical practice to use vaccination as a dividing line for their patient population? I don’t think it is. Because there are much more serious threats to a child’s health that the same office is neglecting. Unintentional injuries are the No. 1 cause of death for individuals between 1 and 44 years of age. Do the offices ask about safety? Are all children always wearing their seatbelts in automobiles? What about helmets on bicycles? Infectious disease isn’t even in the top five causes of mortality for children. And the mortality for infectious disease is right at 100 cases per year for 1 to 4 year olds. That is 100 total in the entire United States. I am not trying to be insensitive to this loss of life. I only want to point out that it is reasonable to question as a parent whether or not vaccinating your child is needed to optimize their health. And as a medical practice, it may be worth questioning your stance on vac-
cination in the office. With the whooping cough vaccine as an example again, if the vaccine makes it easier to pass on the bacteria because vaccinated individuals are more likely to be asymptomatic regarding the traditional whooping cough symptoms, then your policy for vaccination is actually contributing more to the spread of whooping cough than an unvaccinated child symptomatic with the disease would. We need to open our eyes to the paradox that is right in front of us. And health care providers need to encourage individual and families to continue to become more proactive for their own health. It is a win win. Resources: cdc.gov/pertussis/index.html cdc.gov/injury/images/lc-charts/ leading_causes_of_death_by_age_ group_2013-a.gif http://articles.mercola.com/sites/articles/archive/2013/12/10/whoopingcough-pertussis-vaccine.aspx
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HEALTH
Feel it out
Massage therapy as a powerful ally in your health care regimen — By Angie Glotzbach Floyd Memorial Hospital and Health Services
Experts estimate that a large percentage of diseases are stress-related, and perhaps nothing ages us faster than a stress-filled lifestyle. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage therapy can help manage stress. Research has shown the more massage therapy you receive, the greater benefits you reap. Improved health benefits may include: • Fewer aches and less stiffness in arthritis sufferers. • Increased air flow for children with asthma. • Reduced itching and anxiety in burn patients. • High blood pressure patients see lower diastolic pressure.
•
PMS sufferers show decreased water retention and cramping. • Pre-term infants have improved weight gain. • Expectant mothers have shorter, easier labor. • Athletes have quicker recovery after exercise. • Post-surgery patients have reduced adhesions and swelling. • Migraine sufferers find relief. “A majority of our clients suffer with specific pain issues that have not been relieved with other medical modalities, said Floyd Memorial certified massage therapist Debra Buehring RN, CMT. "Through massage we are able to break the cycle of pain by decreasing stress and anxiety and releasing muscles.” Those who receive massage often re-
28 / Southern Indiana Fitness Source / December 2015/January 2016
port a sense of perspective and clarity afterward. The emotional balance can often be just as vital and valuable as the more tangible physical benefits. Floyd Memorial Rehabilitation Services offers massage therapy at three locations in New Albany, as well as chair massages in the workplace. “We’ve found that most office workers are thrilled to received chair massages at work, especially when they are provided by their managers as holiday gifts. Massage in the workplace is a great way to relieve stress and offer a valued gift to employees,” Buehring said. For more information on massage therapy at Floyd Memorial, call 812948-7416 or visit FloydMemorial.com/ Massage.
RUNNING THEN & NOW continued from page 25
started taking over the mainstream media, and all other sports disappeared. Knowledgeable reporters of our sport vanished. As a result, a large number of the general population, especially the young, are unaware of racing. At the same time other avenues of entertainment opened. Running became a “recreational” activity for the masses. Racing is for the chosen few, wherever they come from. Post-race news is no longer “who won” or “how fast,” but “how many” and “how much money was raised.”
GOALS
Accountability
When we showed up at the few races in the ’70s, it was race time. Bragging rights were at stake. We were fit because we ran, and from that flowed a healthy lifestyle, which formed the basis of our current health. Entry fees paid for the race itself. Today every entrant has his/her goal, be it to finish, a time, to lose weight, or to contribute to a cause, the commonality is to participate. One runs to get fit and/or to support a cause. So was it better then than now? That is a matter of perspective. And if that discussion carries you through your next run, post-race meal, or visit at the pub, so be it. Regardless of your background or goals, stay active!
The sign “The Buck Stops Here” on Harry S. Truman’s desk originated from his credo of not passing responsibility to other people. Did you know... “I’m from Missouri” was inscribed on the opposite side of the sign as a reference to his home state? ACCOUNTABILITY is one of our Core Values. We want to thank our clients for the trust and confidence you’ve placed in us by allowing us to be accountable to you.
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30 / Southern Indiana Fitness Source / December 2015/January 2016