FOR A MORE ABUNDANT LIFE.
THE MEN’S ISSUE
LOSE THE MEAT
68 PAGE 30
JOINT CHIEFS. The Knee & Hip Pain Experts. A fear of joint surgery can cause you to live with increased knee or hip pain — and to miss out on a lot of life! So the specialists at Orthopedic Surgeons of Southern Indiana worked with Clark Memorial Hospital to develop Fast Track Joint Replacement. It combines a less invasive approach to surgery with expert pain management and follow-up care for lower risk, less discomfort and a faster recovery. It’s one reason Clark’s knee and hip program has been named by Anthem as a Blue DistinctionCenter +. Want to learn more? Go to clarkmemorial.org/myjointpain to register for a free informational seminar, watch a video, meet our doctors and more. Why continue to live with knee or hip pain? Trust the “joint chiefs” at Clark.
Jeffersonville (812) 282-8494 New Albany (812) 944-4720 clarkmemorial.org
PUBLISHER Bill Hanson DESIGN Stephen Allen PHOTOGRAPHY Chuck Branham Christopher Fr yer Bill Hanson
CONTRIBUTORS Amanda Beam is a Floyd County resident, Jeffersonville native and freelance writer. Contact her by email at email@example.com or visit her blog at HoosierMandy.com
AMANDA Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.
Whitney Dunagan is a registered dietitian at Southern Indiana Rehab Hospital in New Albany. She has worked in the field of nutrition since 2009 and enjoys helping patients put practical nutrition knowledge into practice in their lives.
WHERE TO FIND FITNESS SOURCE: 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.
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4 / Southern Indiana Fitness Source / June 2013
Running for our lives Since this is the Men’s Issue of Fitness Source, I believe it is time for me to man up and state something that has been locked in my mind for far too long: Too many motorists are rude and antagonistic. I have plenty of example from which to support my claim. Most motorists •Follow too closely •Don’t use turn signals •Drive way over the speed limit •Pull out in front of other drivers when they should wait And that’s just to one another. As a civil motorist, I have learned to adapt to this side of their nature. I find myself getting most angry at motorists when they show no regard for the rights or safety of runners and bicyclists along roadways. When I do find the courage to run off the beaten path in Southern Indiana or around Louisville, there isn’t a single outing that I don’t find myself grumbling at inconsiderate drivers. I am fully aware that a vehicle is bigger and more powerful than any runner or cyclist, so we should proceed at our own risk. But why? Why is it so difficult for someone operating a motor vehicle to slow down or move away from us when we’re encountered along a road or highway? Is it too much to ask for that simply courtesy? I’d say not. My inclination is to shake my fist and launch into a verbal assault when someone’s side mirror whooshes past me on narrow roads. I’m tempted to introduce rude drivers to big bird more than I care to admit. I’ve learned over time it does no good. First, they wouldn’t even understand me due to my oxygen deprived state on most runs. Secondly, they would never even know I was upset as they flew past. They didn’t pay attention to me when they nearly mowed me over, so why would they bother to look back after the fact? I tell myself the only people who do endanger those of us trying to better our health by breathing exhaust and dodging fenders on highways and byways are those who have never ran or cycled. That has to be it. Why would a fellow runner or cyclist not give up just a sliver of the road to help others feel more safe? Unless … It could be they are in the same age group and are purposefully out trying to lay waste to the competition. Nah, that can’t be it. There are just too many of them for that to be the case. So, since this is the Men’s Issue, I’m going to step up to the plate, grab the bull by the horns and state it: Hey motorists, on behalf of my fellow cyclists and runners, is it too much to ask you to give us a little space when you encounter us on the roadways? We promise to wave with our entire hand if you do.
MEN’S HEALTH SCREENINGS
26 STAY IN TIP TOP SHAPE by AMANDA BEAM
LOSE THE MEAT by GARY POPP
Jeffersonville chiropractor Dr. Steven Hoffman, owner of Core Wellness Institute, says the key to good heath can be found in rethinking how we eat, and leaving behind the daily consumption of meat and dairy.
GET FIT: SHOES
by CHRIS MORRIS
Before starting a running regimen, there are several factors you must consider in order to avoid injury and to make the experience more enjoyable.
At age 68, Bill Yarbrough stays active — and fit. When he isn’t modeling for a magazine cover, you’ll find him riding his bike or working out at the gym. // photo by BILL HANSON
ON THE COVER
An article appearing in May’s edition of Fitness Source Magazine titled “A little something extra” incorrectly reported a common symptom of an iron deficiency is a goiter. It should have read that an iodine deficiency can result in a goiter. In addition, the normal recommended level of iodine for an individual is 150 micrograms, not 220.
SOUTHERN INDIANA FITNESS SOURCE PARTNERS
Y O J EN
// GARY POPP // photos by CHRISTOPHER FRYER
In this month's Enjoy/Avoid, we recommend vegan alternatives to several popular meaty treats. This reoccurring feature in Fitness Source Magazine is compiled to help those striving for dietary improvement, not perfection. We hope you will use these suggestions to reduce the amount of dairy and meat in your diet to realize better heath, even if animal-based products continue to have a place in your diet.
THE BURGER MORNING STAR BLACK BEAN
115 34 3% 0% 15% 18% 2 grams 11 grams
WHOPPER W/ CHEESE
calories calories from fat saturated fat cholesterol sodium dietary fiber sugars protein
790 436 91% 38% 60% 13% 13 grams 35 grams
• A good way to introduce vegan eating into your diet is by avoiding the drive-thru. While fast-food eateries offer convenience, heating up a frozen bean burger at home is easy on the wallet and the waistline. • Prepare the plant-based burger in your oven and favorite nd pair it with a few of your fav avoritee vegetables bles to drastically reducee the fat fat aand nd d sodium m offered by the fa fast-food astst-foo foodd coun ccounterpart. ou terrpar artt.
THE SANDWICH ALTERNATIVE HUMMUS PITA
285 66 0% 0% 31% 21%
vs calories calories from fat saturated fat cholesterol sodium dietary fiber
• Compared beef and ordered red to a bee eef an nd chee ccheese heese se tre treat at ord ordere eredd off a fast menu, st food m enu, tr tryy inst iinstead nstead ead a pit pitaa stuf sstuffed tuffed fed CRUNCH WRAP with a hefty help helping ping off hum humus us and yo your ur cho choice ice 540 of fresh vegetables peppers. h vegetab bles and nd pep pepper perrs. s 190 • To make dish appetizing, warm ke the dis sh eeven ven mo more re app appeti etizin zi g, g war wa m the pitaa in a microwa microwave o ave or o ooven ven bbefore efore efo re fillling lingg 30% with ingredients. gredients. 10% • The pita offers satisfying without a off fers a sat tisf i yin y g opti ooption, ption, o witho hout ut the 46% high fatt and calories food nd empty empty ca calor lo ies lor e found und in fa fast s foo oodd oo 28% alternatives. tiives es.
THE ARMCHAIR SNACK GUACAMOLE 182 150 0% 12% 8% 30%
vs calories calories from fat cholesterol saturated fat sodium dietary fiber
VELVEETA QUESO DIP 220 125 19% 43% 337% 0%
• Think you need oily cheese dip to enjoy watching the game at home? Then you don't know guac! • Guacamole can easily be made fresh at home, offers a delicious snack, and, while higher in fat than other vegetable medleys, offers a nutritional kick not found in a crock pot of cheese and ground beef. • Guacamole can be made to suit an individual's taste, but the primary ingredients are mashed avocado, sliced onions, peppers, tomatoes and garlic with a heavy splash lime juice. *WITH BEEF
The Perfect Starter for Grill Food
// BY JANET STEFFENS
Want a delicious starter for that grilled meal? A crisp, colorful spring salad is the perfect way to go. Add a tangy blender dressing and you are set to impress even the most particular person at your table. Salads add crunch along with the many vitamins and minerals they provide. Early summer fruit, like chunks of chilled watermelon and sliced strawberries add some sweetness without any granulated sugar. Starting the meal with a tasty salad will also help fill you up just a little before you begin the main course of traditional grill foods. This is especially helpful if you are looking to add extra fruit and vegetables to your diet.
SPRING GARDEN SALAD 1 cup watermelon cut in chunks 1 cup fresh strawberries, sliced 1 cucumber, sliced 2 cups spring greens, rinsed and patted fry ¼ cup slivered almonds Toss all ingredients together in a large bowl. Toss with ¼ cup Herbed Vinaigrette dressing. Serves 4-6.
8 / Southern Indiana Fitness Source / June 2013 3
HERBED VINAIGRETTE DRESSING 3 tablespoons chopped fresh basil 1 green onion, chopped 1 tablespoon lemon juice 1 teaspoon Dijon mustard 1/3 cup wine vinegar 2/3 cup canola oil 1 tablespoon sugar ½ teaspoon salt ½ teaspoon black pepper Process all ingredients except canola oil in a blender until smooth. Add canola oil and process until blended. Pour about ¼ cup dressing over salad and toss just before serving. Store the rest of dressing in the refrigerator for future use. Makes 1 ¼ cups dressing.
THE CONNECTION BET WEEN
nutrition and athletic performance
TARAH CHIEFFI Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only does she have a Masterâ€™s Degree in Health and Nutrition Education, Tarah also likes to blog. Check it out at www.whatigather.com.
When you pick up running, cycling or any new activity, itâ€™s easy to justify extra servings or special treats. Burgers, ice cream or a postworkout beer may seem like well deserved rewards, but even if those extra calories arenâ€™t affecting your weight (thanks to that 50 mile bike ride you put in last weekend), the foods you choose to eat can have a huge impact on your athletic performance, no matter what your sport of choice. Our bodies run best on a diet of whole, fresh foods - think vegetables, fruits, lean meats, nuts and seeds, and, of course, plenty of water. These foods should make up the majority of your diet because they provide fuel for your workouts and they supply the necessary nutrients to build up muscle tissue that is broken down during a tough workout. So just what should you be eating if you want to enjoy the â€œfruitsâ€? of your labor? Read on..
PERFORMANCE: Fat, protein and carbohydrates are all essential nutrients for peak performance because they provide your body with energy and essential fatty acids. Carbohydrates provide the most easily accessible energy source during our workouts, making them essential for avoiding fatigue and blood sugar crashes. There are plenty of ways to get the carbs you need, and they donâ€™t all include huge plates of pasta. More nutrient-rich choices include: Sweet potatoes Squash Leafy greens Beans Apples Bananas Dried Fruit Energy Bars (read the label - look for bars that list real foods in the ingredients) continued on page 23
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Lose the meat and dairy GOOD HEALTH COMES FROM THE GROUND
// BY GARY POPP firstname.lastname@example.org Feasting on grilled ribs or a juicy burger piled high with bacon and cheese is as much a part of the American-man stereotype as working under the hood of car or mowing the lawn. But, those ribs and burger can lead to coronary heart disease, obesity and even cancer. So, it may be time we redefine what it means to be a man in America. Jeffersonville chiropractor Dr. Steven Hoffman, owner of Core Wellness Institute, takes a no-gimmick approach to health. He says the key to good heath can be found in rethinking how we eat, and leaving behind the daily consumption DR. STEVEN HOFFMAN of meat and dairy. 10 / Southern Indiana Fitness Source / June 2013
Hoffman said a diet plan that will provide optimal health, starts in the produce section. “I am not saying you have to have a vegan lifestyle, but everything has to be based in plants because that is where all the antioxidants and anti-aging nutrients are. They are in the plants,” Hoffman said. "And if you are going to choose to eat animal products, you want to only choose animal products that have eaten plants, and not grains, but grass.” Hoffman doesn't declare that one must be a complete vegetarian to reach good health, but suggested not to include meat with every meal. “Someone who drastically reduces their consumption of conventional meat, they are going to feel a whole lot better very quickly,” Hoffman said, defining conventional meat as factory-farm, grain-fed, antibiotic-laden animals produced in confined quarters. He said a plant-based diet not only offers the most nutrient-rich option, it also increases a person's water intake. “Eighty percent of all plant material is water. More
plants. More water,” he said. "You are automatically going to be more hydrated and have more antioxidants. That is right-offthe-table, my first thing.” Hoffman practices and preaches a mantra of "greens over grains,” to receive maximum nutrition from food. He said by reaching for dark-leafy greens, instead of whole grains, specifically wheat, a person will experience fewer spikes in blood sugar. He said rapid uptakes in blood sugar can lead to insulin surges that can result in belly fat and cardiovascular disease. Hoffman said people are often confused by the nutritional information they have been provided by their doctors, and suggests people experiment with dietary trial periods to see what foods work, and don't work, for them, specifically. “A trial of wheat avoidance for at least two weeks,” he said. "A lot of people are sub-clinically sensitive to wheat and don't know it. You have these chronic diseases, inflammatory diseases that you don't know where they are coming from because you are eating lots of healthy whole grains, and doing everything right, but it is the gluten that is irritating. It is very irritating to the gut.” He also said pasta and grain products contain gluteomorphin, which makes the foods addictive. “It mimics the endorphins your body makes,” he said. While whole-grains are often touted at health foods, Hoffman said that is not always the case. “In general, the healthier way to go about is to get rid of the grain all together,” he said. "Anything you would have on a sandwich, throw on a bed of beans and you are going to be better off for it.” Hoffman also suggests that people take a similar approach with dairy products. “Again, eliminate it for at least two weeks, and see what changes in your body,” he said. After the trial period, Hoffman said to reintroduce dairy into your diet and see how your body reacts. “If symptoms of irritable bowels, constipation, or arthritic pain return, you have discovered dairy may not be right for you,” he said. And for those who do choose to consume diary, Hoffman suggests seeking out the most raw and organic forms of the foods. Hoffman also recommends decreasing the consumption of processed foods for
those seeking better health. “In my opinion, [processed foods] don't have a place in the human diet because it is not a human diet, it is a man-made diet,” he said. "When you look at processed foods, you are taking a natural substance and turning it into a man-made substance. The only reason to do that is to increase its shelf life and increase profits. That is the bottom line for processing foods.” Once someone makes the decision to reduce the meats, grains and dairy, in his or her diet, Hoffman said it's best to be prepared at home to explore, eat and enjoy a plant-rich diet. “Get a good knife,” he said. "When you eat a real diet you have to have good tools, or else you are not going to do the preparation because it takes preparation.”
MARK PRUITT, 50 CLARKSVILLE RESIDENT TWO-YEAR VEGAN Mark Pruitt, a social worker, experimented with vegetarianism before making a fairly quick transition two years ago to eating vegan, a diet void of all animal products. Pruitt said he feels less sluggish and more alert since making the decision to go vegan. “Initially, for me, it was about health,” Pruitt said of modifying his diet to vegan eating. “Getting to be middle aged, you start to think about health issues. I don't have any health problems, but there is a lot
of research about eliminating heart disease, actually reversing heart disease, and curing cancer [through the vegan lifestyle].” He said he took time to educate himself about the vegan diet while exploring the alternative way of eating. “It is more than just not eating meat, it is about just a compassionate approach to everything. You begin to see the horrors that animals go through so they can be our food,” Pruitt said. “I will absolutely be just as healthy and vibrant without meat, maybe more so, so why kind of enslave a species for my well being?” Pruitt said his typical daily diet can start with a breakfast of fruit and nuts, vegetable stir fry for lunch and a veggie burger topped with humus and vegetables for dinner. When it comes to dessert foods, Pruitt finds healthy alternatives, too. “Sweets is actually one of the easier things,” he said. “There is lot of ways to make baked goods. You can use applesauce to hold it [the dish] together instead of butter, and there are specialty shops that sell vegan cookies and treats.” While Pruitt has become more and more motivated to sustain his vegan lifestyle because of his respect for animals, he doesn't mind that the diet has resulted in a clean bill of health from his physician. “My doctor, just from a pure health stand point, he is like, 'Oh yeah, you're vegan,' because my blood work is so good for a 50-year-old person,” he said. Surprisingly, Pruitt said the sacrifice of eating a vegan diet hasn't been very difficult, but the social stigma of being a vegan has taken some getting used to. “From a dietary standpoint, I've had no struggles,” he said. “I think [giving up ] cheese was difficult in the beginning, but that hasn't been as difficult as ordering food at restaurants.” He said once a person accepts a vegan lifestyle, the perception of others will change. “It is not so much what I have given up, it's just that you become a very small minority, and minorities have a stigma that goes along with them, so that has been the most difficult part for me,” Pruitt said. Once going vegan, a person should expect that people are going to ask the same question over and over, “Where do you get your protein?” For Pruitt, adequate protein incontinued on page 22 Southern Indiana Fitness Source / June 2013 / 11
Fiction MYTHS ABOUT MEN // BY MATT KOESTERS email@example.com
Most fitness-related myths about men involve vanity. Actually, you could probably say that about both men and women, but men seem to have a lot of silly theories about how they can look more rugged, stay young and stay fit. And most of them don’t really involve working that hard to achieve those goals. Don’t like how thin your beard is? Just shave it more often. Don’t like that beer gut? Just do some crunches (and nevermind working out otherwise). That’s how men roll. Sure, the desire for easier ways to get what we want has spurred innovation across the technological spectrum. We’ve got fast cars to get where we’re going in a hurry, we’ve got calculators to unburden ourselves from memorizing formulas and we’ve got televisions to save us a trip to the stadium. It’s funny that we put so much time coming up with shortcuts when we could just put in the work. But ... we’re men. Making sense of and accepting reality is what we do only when all else fails, right?
QUESTION: WILL REGULARLY SHAVING MAKE MY BEARD GROW BACK THICKER? THE SHORT ANSWER: Nope. THE NOT-SO-SHORT ANSWER: The thickness and rate of growth of your facial hair is largely predetermined by genetics. You can’t make your hair follicles any thicker using nothing but a razor blade. Hair is really just protein that’s sticking out of your skin, and cutting it off does nothing to alert your body to the fact that it’s not there anymore. It’s not a muscle. You can’t train it. If you’re desperate for a fuller beard, you might try talking to your doctor about some elective surgery to rearrange some follicles, but likely you’re stuck with what you’ve got. And hey, don’t put Rogaine on your face — it’s not approved for that use and getting it in your mouth could be really bad for you.
12 / Southern Indiana Fitness Source / June 2013
QUESTION: CAN REGULAR CRUNCHES GET RID OF MY BELLY FAT? THE SHORT ANSWER: Only if you’re working out the rest of your body, too. THE NOT-SO-SHORT ANSWER: You might wind up with a six pack if you work your abdominal muscles daily, but the best way to get rid of belly fat is through eating right and regularly working out your body. If you do the crunches and nothing else, you’ll still get the six pack, but it will be concealed by your keg.
QUESTION: IS RUNNING BAD FOR MY KNEES? THE SHORT ANSWER: Quite the opposite if you stick with it. THE NOT-SO-SHORT ANSWER: People think that because running puts more stress on their knees and feet than say, using a cross-trainer, it’s got to contribute to long-term problems from a joint-health standpoint. But a 2008 study released by Stanford University’s immunology and rheumatology department found that adults who run consistently have 25 percent less joint pain and arthritis than non-runners as they age. For purposes of this study, a “runner” was someone who regularly hit the road at least six hours per week.
QUESTION: IF I’M NOT EXHIBITING SYMPTOMS, I PROBABLY DON’T HAVE PROSTATE CANCER, RIGHT? THE SHORT ANSWER: Not necessarily. THE NOT-SO-SHORT ANSWER: Not all men experience symptoms related to prostate cancer, and many times the symptoms (which include need to urinate frequently, weak urinary flow, arousal difficulty and lower back pain) can be dismissed as something else. While the first method of prostate cancer detection might seem unpleasant to a lot of men, it’s worth it to get checked regularly to detect it early and stop it while it’s treatable.
Sex and Men's Health I have been told over and over by a business coach friend of mine that if I want people to be engaged in my writings, video blogs, public talks, etc., I should focus on sex. “That’s all people want to hear about.” In my experience with patients, men and women often both have questions about how to improve this aspect of their relationships and lives, although women are often more adept at discussing this topic. So I figure if we are going to broach the subject here, the month of June and Father’s Day provide a good time to address sex and men’s health. Men of all ages are generally searching for ways to improve their performance and stamina in the bedroom. A few years back I had one patient reach out to me looking for a few recommendations. Knowing that this individual’s dietary and behavioral practices could use a major overhaul I said to him, “Number one and number two are stop drinking alcohol daily and stop smoking.” Without missing a beat he said, “What’s number three?” It is funny to think back and in retrospect if I could have stopped laughing long enough to collect my thoughts I would have told him that number three was to begin exercising every day. Exercise is an incredibly important component of our overall health. Research has shown that working out daily for 30 to 60 minutes with moderate intensity can improve sexual function and testosterone levels. (J. Sex Medicine. 2013 May 1) Physical exertion where our muscles are contracting and relaxing improves blood flow throughout the entire body. Exercise for both men and women will improve blood flow into the genital area, resulting in a heightened sense of arousal and pleasure. For men this can improve the strength of their erections; and for women the elevated pleasure from the increased blood flow can result in stronger orgasms. A potential benefit even greater than the physical manifestation is the connection and intimacy that can result when couples exercise together. The desire for increased intimacy in relationships is not a trait unique to female partners. This is encouraging news. When asked, both partners generally express a desire for an increase in intimacy and sexual activity. By syncing up the desire with an increase in physical activity, it is possible to have it all. So, if you are not exercising regularly, start now and invite your partner to join you. The benefits you can see in the bedroom are in addition to the weight loss, increased energy, and improved cardiovascular health (among many others) that we see when individuals begin exercising regularly. You just can’t lose! Southern Indiana Fitness Source / November 2012 / 13
30to 60 MINUTES OF EXERCISE Can Improve Sexual Function
DR. PETER SWANZ, ND, FHANP firstname.lastname@example.org Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.
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Manager Kerry Kemmer fits a customer for a pair of running shoes at Pacers and Racers in New Albany.
GET FIT: SHOES
WHAT WORKS FOR ONE PERSON MAY BE WRONG FOR ANOTHER // BY CHRIS MORRIS // photos by CHRISTOPHER FRYER
Running as a fitness tool or for enjoyment has hit its stride in the past decade. More people, of all ages, have realized the benefits that come from lacing up a pair of shoes and hitting the pavement. But, it’s not that simple. Before starting a running regimen, there are several factors you must consider in order to avoid injury and to make the experience more enjoyable. A critical first step is to be fitted in a pair of running shoes. While choosing a shoe may not seem 14 / Southern Indiana Fitness Source / June 2013
difficult, it’s important to be fitted properly by professionals in order to avoid injuries, according to Pacers & Racers owner Mike Stallings. He said while a specific brand of shoe may work for one person, it could be totally wrong for another. While your buddy may wear Asics, New Balance may be the best shoe for you. “Not one size fits all,” said Stallings, who opened his running store in New Albany in 1998. Choosing the right shoe is a must in order to fully enjoy the 92 benefits a person receives from running, Stallings said, but he added nothing good can be gained from wearing the wrong shoe.
“You are just setting yourself up for injury,” he said. Stallings and his staff take each customer out in front of the store and have them walk or run a few yards under supervision. From there, they work on finding the right shoe for that person. “If you have a flat foot, we have a shoe for that,” he said. “Some runners hit the pavement on the outside of the heel, some on the inside. Some people strike the pavement with the ball of their foot while others we fit in what we call neutral shoes. You need to be fitted properly before starting a running regimen.” And running styles change, which
means a shoe that worked for someone five years ago may be totally wrong now which is why Stallings said you always need to be fitted. “Even in families people have different styles, different makeup,” he said. “When you don’t get fitted properly you are just asking for trouble. That is why we don’t sell on the Internet. You can’t buy anything from us on our site. You can’t just assume you know what kind of shoe you need because body mechanics can change.” He also said it’s important to know when a shoe is worn out. He says a running shoe starts breaking down around 400 miles. Stallings also said you can tell if it’s time for new shoes if the tread
Brooks Pure Running Shoe
starts to wear or when your body starts telling you in the way of knee and hip pain. And he said never run in walking shoes. “You can walk in running shoes but you can only walk in walking shoes,” Stallings said.
MORE THAN JUST SHOES Along with the proper shoes, Stallings tells runners to develop a training program that is right for them. It includes: • identify goals • alternate hard and easy days • build cross training into schedule • increase mileage and workout gradually • allow for flexibility in workouts • keep a training log • evaluate progress regularly Fred Geswein, a longtime runner and coach, said it’s important for new runners “not to do too much too fast.” “You have to give yourself plenty of time to adjust mentally and physically,” he said. “The older you are and the more out of shape you are, it will take you longer to adjust. When you look at the elite
runners, they are built for running. Most runners today are not. You have to adjust to that.” Geswein said more people are running today to stay fit, which he said is a good thing. However, he tells runners to ease into a regimen. “I see a lot of people who have been running for about six months who want to do a half-marathon or a full marathon. You should give yourself a year,” he said. “Ease into it. Don’t follow a friend who has been running longer. Listen to your body. There is nothing wrong with 5ks. You’ve got to enjoy it or you won’t stick with it. Some people run a half or full marathon and never run again or have a bad experience and quit.” Geswein also said you have to have the right equipment to enjoy running, which includes shoes, and to dress appropriately. He said it’s important if you run in the dark to wear something reflective. “People can see now that they can do it and achieve their goal,” he said of running. “You don’t have to be a four minute miler to run. When I was younger, you ran to be competitive. Now you run to be fit.”
Southern Indiana Fitness Source / June 2013 / 15
Meat. Fire. Good. BUT IS IT HEALTHY? // BY BRADEN LAMMERS // BY C.E. BRANHAM
Since the discovery of fire man has been cooking over an open flame. There is something inherent in our being that compels us to gather around a smoking flame with slabs of meat grunting — in modern times often about sports and beer. But is it healthy?
CARCINOGENS According to the American Institute for Cancer Research, exposing meats to direct flame, smoke and intense heat can cause the formation of carcinogens. Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are the chemicals formed when meat is cooked at high-temperatures, like when on a grill. PAH’s are found in charred foods and HCA’s are found in meats that have been cooked at high temperatures. American Institute for Cancer Research Dietitian Alice Bender, MS, RD, says in press release on the American Institute for Cancer Research’s website, that any kind of meat, poultry or fish that is cooked at high temperatures, especially when well-done or charred, the cancercausing compounds HCAs and PAHs can form. These substances can theoretically damage DNA in ways that make cancer more likely. In addition to how meat is cooked on the grill, what you’re cooking can also lead to a greater risk of cancer. “Diets that feature big portions of red and processed meat have been shown to make colorectal cancer more likely,” Bender says in the release. To-date there have been no guidelines established for the consumption of foods 16 / Southern Indiana Fitness Source / June 2013
Bone-in Ribeye containing HCAs and PAHs. A number of steps are offered by the American Institute for Cancer Research that could minimize the risks when grilling meat.
REDUCING THE RISK The American Institute for Cancer Research offers that when grilling meat, marinade it fi first. rst. Not only will this flavor whatever you’re throwing ng on the grill, but marinating meat at has been shown to reduce the formation ation of HCAs, according to the American merican Institute for Cancer Research. h. It’s unknown why marinades protect tect against the formation of HCAs, CAs, but some evidence points nts to the acids found in vinegar gar and citrus juice used in many marinades, or its antioxidant ntioxidant content. Another way to reduce edu duce carcinogens in meatt is to partially pre-cook whatever er is going to be put over ver an open flame. It reduces ces the amount of time thee meat will be over the flame, me, in turn, reducing the amount nt of carcinogens that can form. Dave Lobeck, local al grilling guru and author of “BBQ Q My Way,” a regular grilling column umn in the News and Tribune, says common comm mon sense can play a major ajor role in n cinogens reducing exposure to carcinogens from grilling. “I really think its all about moderation,” he says. “Our ancestors cestors pretty much sustained [themselves] elves]
on food cooked over an open flame. The thing I’ve been more concerned about is lighter fluids.” Lobeck explains that he does not like to use accelerants to light charcoal and prefers to use a chimney starter that lights charcoal by lighting paper on fire. He also recommends using a hardwood lumped charcoal, and if concerns persist, use a gas grill because it may be a cleaner fuel source. When you do finally place the meat on the grill, cook it at a lower temperature. According to the American Institute for Cancer Research, another tip is to grill meats low and slow, which will keep burning and charring to a minimum, and once again, lower the amount of HCAs and PAHs that can form. A final tip offered to reduce carcinogens, is also a tip that can make for healthier grilling overall. Don’t limit what you put on your grill to hamburgers, hot dogs and red meat. Adding things like fish and chicken to the grill are healthier and are leaner sources of protein.
food is it can stick to the grill. Lobeck said make sure the grill is very clean, once it is hot use a brush to apply some olive oil to the grill grate to help prevent the fish from sticking. He adds don’t play with the fish once it is on the grill and only flip it once. “You still have to be aware with fish, it may fall apart a bit,” he says. By cooking on a hot, clean grill, it will minimize how much the fish falls apart on the grill. Lobeck also says that if the fish has skin on it, cook it with the skin on. When you put the fish on the grill, which could be anything from salmon to tilapia, start by placing the fish flesh side down. Once you flip the fish, finish cooking it skin side down on indirect heat. Using indirect heat, you can also smoke fish. Lobeck offered a great fish to smoke is salmon and suggests adding some hickory chips for added flavor. He says after you cook the fish on indirect heat, top it with a dill sauce — for a healthier version use low-fat mayonnaise. “It’s so easy,” he says.
FEELING FISHY Lobeck says while there can be some challenges to grilling some meats or seafoods, it shouldn’t be something to avoid, and it can provide a healthy alternative to red meat. “Anything on the fish side would be something people would find...[to be] healthier,” he says. One of the challenges to grilling sea-
HEALTHIER GRILLING Other healthier alternatives to grilling red meat includes poultry, especially chicken and turkey. Lobeck recommended removing the skin from the chicken if you’re looking for a healthier alternative and he also said he prefers chicken thighs. While chicken thighs are a fattier than the
white meat from a chicken, white meat can dry out quickly if overcooked. If you have a hankering for a burger, substituting turkey for the traditional 80-20 — 20 percent fat content — ground beef can provide a healthier alternative. Ground turkey generally has a fat content of 7 percent on the high side to less than 1 percent fat on the low side. Just be sure to cook poultry thoroughly. But you don’t have to stick to the birds. “Pork, years ago, was considered a very fatty cut of meat,” Lobeck says. “[But] pork chops are surprisingly lean. You can look at it and tell. There’s fat on the outside of the pork [and] trim it off if you don’t want it.” Lobeck explains that when you look at a piece of meat you can generally see the fat, often referred to as marbling. “The more white you see interlaid in the flesh, that’s fat,” he says. While you look for marbling if you want a juicer, more tender piece of meat, its something you may want to avoid if you are trying to stay healthy. Lobeck offers things like filets, which contains about 10 percent fat or less, and flank steaks as leaner cuts of red meat, but offered a precaution. “Be careful when cooking; overcook it’ll turn to leather,” he says. For Lobeck, he says one of his favorite cuts of meat to grill is a bone-in ribeye. He says while they do tend to be a fattier cut of meat, he only grills them about once-a-month. “I feel like if you do something in moderation it’s not going to kill you,” he says.
EASY VEGETABLES ON THE GRILL:
Another item that can be placed on the grill which comes as a recommendation by the American Institute for Cancer Research is vegetables and fruits. According to the organization, plant foods contain a variety of naturally occurring compounds called phytochemicals, many of which provide their own anti-cancer protection. Some sides that go great on the grill are: asparagus, mushrooms, zucchini, eggplant, squash and corn on the cob. Lobeck recommends using a grill wok that has holes in it for smaller, sliced vegetables. “You can do about any vegetable on the grill and it’ll taste delicious,” he says. “People that haven’t had vegetables on the grill are really surprised. Anything you prepare indoors you can prepare outdoors. Really what you have outdoors is just another oven but it has a different heat source.
Fresh corn- pull back the husks on the corn, pull off the silk, return the husk and soak in water 20-30 minutes or until the grill is ready. Place on the grill on indirect heat, pull back the husk and season with salt and pepper when finished. Asparagus- cut off the very bottom of the stalks, season with oil, salt, pepper, and garlic (if desired). Place asparagus on the grill (in a grill pan if you don’t want to risk losing any stalks) until tender. Eggplant/ squash/ zucchini- cut lengthwise if not using a grill pan, season with salt, pepper and oil and grill until tender. Baked potatoes- poke holes in the potato, season with oil, salt, pepper, wrap in foil and place on the grill; cook until tender. For a crispy skin on the potato, remove from the foil and place directly on the grill until skin crisps. Southern Indiana Fitness Source / June 2013 / 17
Did you know that you are only as strong as your core? The core consists of your abdominals, back and hips and these muscles help out in almost every lift and movement we perform. Just because you have washboard abs does not mean you have a strong core. Also, everyone tends to focus on the part they see, the abdominals, donâ€™t forget your low back, too. In order to stay balanced and avoid low back issues, you should work your low back when you work out your abs otherwise your abs will overpower the back causing back pain. Here is just a sample workout you can use to strengthen your core. The number of repetitions depends on you. If your form/technique gets sloppy then you need to either take a break or be done. If you begin to use momentum, thatâ€™s another sign you need to stop.
// article by: Julie Callaway // model: Jeff Callaway // photos: Bill Hanson
18 / Southern Indiana Fitness Source / June 2013
Bird Dogs/Quadrupeds Start on your hands and knees. Lift opposite arm and opposite leg at the same time. Reach them up until they are parallel with the body. Also reach them out as if you are trying to lengthen the body. Hold for 15-30 seconds. Lower them back to all fours and perform with the other leg and arm. Make sure you contract the abdominal muscles by pulling the belly button up towards the spine. Make sure hips and shoulders stay parallel to the floor and head stays in line with the spine.
Supermans Lay face down with arms stretched overhead. Tighten the back muscles while lifting the head/ shoulders/chest and legs off of the floor. Hold for 5-10 seconds and lower. (Do not just flop back down to the floor). Repeat. If this is too difficult, just do arms/shoulders/chest alone or legs alone.
Crunches Lie on your back with knees bent. (The further away the feet are to the rear end the easier the exercise.) Roll the head/shoulders/upper back off of the floor. You want to focus on moving the bottom of the ribs towards the tops of the hips while pulling the belly button towards the spine. Crunch up about 30 degrees while you exhale. If you go any further the hip flexors will kick in and we donâ€™t want that to happen. Lower your body back down. Make sure you control the movement up and down. Do not pull on the head or neck and do not use momentum to get up. Focus on keeping the back near the floor, if it starts to arch too much that is a sign that you have lost your abdominal contraction.
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Reverse crunches Lie on your back with your legs straight to the ceiling (90-degree angle at the hips). Roll the buttocks/hips up off the floor while you exhale and pull the belly button towards the spine. The legs will angle slightly towards the head instead of straight up. You want to focus on moving the pubic bone towards the bottom of the ribs. Lower yourself back down. Make sure you control the movement and do not use momentum to lift yourself up.
Obliques (Not Pictured) Start in a side plank position with the elbow and wrist directly below the shoulder. Balance the body on the hand and both feet. Lower the bottom hip towards the floor then lift it back into the plank position squeezing the obliques (side abdominals). Make sure you do not allow the hips to roll forward or back. Pull the belly button towards the spine and make sure you breathe.
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[High Intensity Interval Training] Perform the exercises as hard and as fast P aas you can while maintaining good form. Rest 10 seconds between each exercise R aand 1 minute between sets. Repeat R eep pea att 4 ttimes imes
Power lunge back with h a fron front nt kick (Right leg)
sec. Seal Jacks (arms open and close e in front of you)
Power lunge back wit with ha front kick (Left leg)
Pu Push-up with a single arm ar rm row w (Right Arm)
Jump rope or jump in place lace
Push-up p with with a sin single gle ar arm rm row w (L (Left Left Ar Arm) m)
Squat with an overhead press
High knees run
1 minute rest
LOSE THE MEAT continued from page 11
take, isn't a concern. “Really, we get way too much protein than we ever could possible use,” he said of the standard American diet. “Leafy green vegetables, nuts, seeds — you can get plenty of protein in a salad.” Pruitt said almost anyone can have a happy, healthy life eating vegan.
He said just one day a week of not eating meat or eliminating red meat only from your diet is a great start.
ROB KLAUS, 36 SELLERSBURG RESIDENT 3 YEAR VEGAN - 5 YEAR VEGETARIAN Rob Klaus, an IT director, was a vegetarian for two years before evolving to a vegan lifestyle three years ago. “Being vegan definitely starts out as a struggle,” Klaus said. “I think when most people think about going vegan, it sounds like this enormous challenge that is impossible to do. The reality is that once you get through a bit of an adjustment period, it is, for the most part, pretty easy.” Similar to Pruitt, Klaus also began his alternative-eating lifestyle for health reasons, but sustains the diet largely because he doesn't want to contribute to the unethical treatment of animals during livestock production. “I think, initially, the vegetarian [lifestyle] was for health reasons. I just wasn't eating real good,” Klaus said. “So,
I started cutting out red meat and it became easier and easier to cut out other things. At the point, when I decided to become vegan, it was more of a humanitarian, animal-welfare concern.” Although Klaus plans to sustain his veganism for the rest of his life, he said when you become selective about your diet, it requires taking extra conscious steps. “You learn that you have to read labels on everything in the grocery store,” he said. “You have to be kind of that annoying person at the restaurant that is asking questions and, maybe, sending something back if they didn't get it right.” Klaus said he's had experiences in restaurants that show just how foreign the vegan diet is to the general public. “You go in and ask for a salad without chicken and cheese, and it will still come out with cheese. People just have a hard time understanding why you wouldn't want salad without cheese or something,” he said. Klaus said he often travels for work, so he has to plan ahead to comfortably maintain his vegan diet. “It's a challenge, but it also leads you to different places you wouldn't have necessarily gone, kind of unique places in other cities you wouldn't have sought out otherwise.” Klaus said he starts each day with a glass of chocolate soy milk, walnuts and cashews. A typical lunch may be a Tofurky lunch meat and pesto sandwich. He often leaves dinner up to his wife, who is also a dedicated vegan. Klaus said his transition to more thoughtful eating has been accompanied by regular exercise. “The thing I notice the most is I never get sick,” he said. “It is just really rare for me to come down with a cold anymore, and I attribute that to my lifestyle change.” While considering protein consumption, Klaus mentioned primates, such as the gorilla, that eats a diet strictly of foliage and develops into large muscle-bound creatures. “Most people, when you look into the vegan diet and you read the books about it, will tell you the American diet is an overdose of protein. People get way more protein than they need.”
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Clark County shines with good health ... Idemitsu Lubricants American Corp. in Jeffersonville encourages associates, its most valuable asset, to manage their health so they can lead healthy, happy, and productive lives. The company starts every work day with a short session of stretching exercises. Periodic programs and materials are provided to employees at “brown bag” seminars on wellness, nutrition, and benefits of exercise. A special wellness benefit enables associates to receive up to $200 a year for reimbursement of expenses directly related to their personal wellness, such as membership in a health club, a piece of exercise equipment, wellness sessions with a weight management consultant, or help with smoking cessation. The company also stresses a smoke-free environment with an additional wellness bonus to those who do not use tobacco products. American Commercial Lines in Jeffersonville has a Destination Health initiative that includes a new walking path around the perimeter of its parking lot, providing an exercise option for its employees, in addition to its gym, which is open to employees and their spouses 24 hours a day, seven days a week. Employees also may order fresh and organic produce and meats on line, which are conveniently delivered to them at work each week.
An initiative funded by a grant from the CDC to help Clark County organizations identify strategies and highlight those churches, schools, companies, and neighborhoods that develop, promote, and achieve healthy outcomes.
NUTRITION AND PERFORMANCE continued from page 9
Stock up on these foods leading up to your workout and, for long endurance workouts, you should consume more carbohydrates during your workout.
RECOVERY: Within 20 to 30 minutes of completing your workout, you should eat a recovery meal consisting of both carbohydrates and protein. Carbohydrates replenish your bodyâ€™s glycogen stores, which are depleted while exercising. Protein speeds up this process and also stimulates muscle growth and repair. This is a very important window for proper recovery because your body begins the process of repair and recovery immediately. Consuming these foods lessens muscle soreness and fatigue and will get you back in the game more quickly. Good choices here include: Chicken breast with a baked sweet potato Smoothie made with banana, berries, spinach, milk (dairy, coconut, etc.) and almond butter Salmon with a spinach and mixed berry salad Apple and almond butter
HYDRATION: Proper hydration is hugely important - before, during and after your workout. You want to start your workout well hydrated so your body can perform at its optimal level, but you need to replenish the fluid lost during exercise, as well, by drinking water while working out and while you are recovering. Sports drinks can replace sodium and electrolytes lost during exercise, but they usually pack a lot of sugar and artificial flavorings, as well, so look into a homemade sports drink recipe or you can also consume the following foods: Peanut Butter Tomato Juice Soup/Broth Bananas Yogurt Nuts Leafy Greens Your nutritional needs change when you adopt a new exercise program or pick up a new sport. By following these guidelines, youâ€™ll perform better, recover faster and achieve your workout goals in no time.
ROUGH IT! NATALIE ALLEN Coach Natalie Allen is owner and director of Stretch-nGrow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes. When she isn’t dedicating time to helping youth in the area get up and move, Natalie lies to spend time outdoors with her dogs and her family.
“Stop that before someone gets hurt,” is what most young boys hear time after time as they wrestle, run, climb, chase and push each other around the house or playground. These are all forms of what early childhood educators call big body play. Most often this form of play is stopped immediately by most caring moms who fear that their children may get injured or for fear that they are fighting. Dad’s typically let it go a little longer. The truth is that this style of play is crucial to a young child’s growth and development but many families question if it’s a good idea to allow it.
WHY IS ROUGH PLAY IMPORTANT? As we might assume, there are abundant positive effects for physical development when children are active in their play. We
know, for example, that when teachers involve children in physical exercise with intentional planning, children can practice and develop a variety of physical skills and gain optimum health benefits (Saunders 2002). Due to an intense focus on academics, play in our schools is undervalued and funding for physical education is at an all-time low (DeCorby et al. 2005).
IS ROUGH PLAY DANGEROUS? Rough-and-tumble play is often considered aggression. This is simply a myth. There are a few ways to allow your children to engage an appropriate level of vigorous play. Watch for good facial expressions, willingness to participate and willingness to return and extend the play for a long period of time. This will keep you from having to stop their play due to an continued on page 25
Locker Room etiquette
JULIE CALLAWAY email@example.com Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. Each month she will be writing about senior wellness, giving ideas to keep this age group active physically and mentally.
I have worked for the YMCA for over 14 years and any time I go to training, a meeting, or a networking function with other workout facilities the conversation tends to lead to the locker rooms and how so many people walk around naked. People are always saying comments such as; “They shave naked,” “They have a conversation with me while naked,” “They sit on the benches with their naked rear end,” “They sit in the steam room naked.” It all just cracks me up because it is a locker room and that is where people change and shower. Back in the day at the YMCA when it was all men, they used to swim in the pools naked. Thank goodness we allow men and women now and that doesn’t happen anymore. My theory is that it happens more in the men’s locker rooms than the women’s, those people that are comfortable with their bodies don’t care who see them naked and older adults probably do it more than the younger ones. I remember in PE class in junior high school, the showers were group showers (hated it) but you had no choice but to be naked in front of your classmates. These days I would prefer not to be naked in front of people I really don’t know and I would prefer
not to walk around a corner and see someone’s naked body but all I have to do is move somewhere else in the locker room or turn around. But, for the sake of all those folks that are freaking out about it, here is some locker room etiquette: · Wrap a towel around yourself when in the shared area of the locker room · Use a changing stall whenever possible · If no changing stall, put as much clothing on with the towel in place before you take it off · Place a towel between your naked rear end and any place you sit down · Realize that you may not have a problem with being in a conversation while naked but the person you are talking to just might · If you are using a family locker room or an assisted locker room those are usually for both genders, so always be dressed when in the shared area. · Do not dry your bodies with the hand dryers So, the next time you visit a local work out facility and use the locker room, just keep the other people in mind and know that if you are naked you may be making someone uncomfortable.
ROUGH IT continued from page 24
aggressive situation. If your children start to engage in play that may be harmful to themselves or other playmates, simply stop their play only to bring the potential hazard to their attention. Your explanation of why it is harmful should be simple enough to get their attention, but no too detailed for them to forget.
WHAT ARE THE BENEFITS? According to the guidelines created by National Association for Sports and Physical Education, children over the age of three should be getting at least 60 minutes of unstructured physical activity. This is a great time to let kids explore their craving for big body play. It helps
many areas of a child’s development including brain function, decision making, muscular and skeletal development as well as body discovery. This rough style of play also helps kids learn how to properly interact with others. They learn that hitting makes the other kids cry and they can relate with that feeling. This in turn also helps them develop their communication skills (Carlson. Big Body Play. 2011) Keep this in mind next time you are about to tell you kids to, “stop that”. If they are smiling and having a great time, maybe there is no need to distinguish the rough-and-tumble play. But as always, keep them safe first and have fun roughing it. Southern Indiana Fitness Source / June 2013 / 25
MEN’S HEALTH SCREENINGS // BY AMANDA BEAM
Men must be eating a whole lot of apples to keep their doctors away. According to the Agency for Healthcare Research and Quality, men are 24 percent less likely than women to have visited a physician in any given year. Many – around 45 percent of men ages 18 to 50don’t even have a primary care doctor. Infrequent trips to a medical provider could be detrimental to a person’s health. A significantly higher percentage of men than women are hospitalized with complications due to diabetes and heart disease every year, both illnesses that can be detected through these basic exams. Dr. Jon Grief, a family physician with American Health Network, Charlestown Road, observes the problem first hand at his New Albany practice. He notes that fewer men under the age of 40 regularly visit his office for check-ups. “Women are much more faithful about coming in and having an exam every year no matter what. I think that probably has a lot to do with that it’s kind of been ingrained in women to have their pap smear every year or see their gynecologist every year, which is a good thing,” Grief says. “There’s really not anything like that for men.” Yet these basic health tests screenings can help men make sure they are in tip top shape, both inside and out. Grief recommends healthy people without any major risk factors should go in for a routine check-up once every two years until the age of 40. It might be good for smokers, overweight adults, men over 40 and those with other risk factors to see a doctor once a year.
THE BASICS 1)BLOOD PRESSURE When: At every routine checkup — Blood pressure screenings are one of the most important tests. One in three people have high blood pressure, putting them at an increased risk for heart at26 / Southern Indiana Fitness Source / June 2013
tack, stroke and congestive heart failure. Often times, men with the condition don’t know they suffer from it. Lifestyle changes may help control the condition before medication is needed.
2)BMI When: At every routine checkup — Medical personnel can easily calculate body fat based on the Body Mass Index, or BMI, which is determined by using a patient’s height and weight. Men who carry excess body fat are also at a higher risk for different diseases such as heart disease, diabetes, cancer and stroke.
3)CHOLESTEROL When: For healthy patients with no risk factors, age 35. For men with risk factors, the tests should be administered at the doctor’s discretion. — Fatty proteins can build up in your blood vessels that could ultimately cause heart attacks or strokes. Both diet and genetic factors can lead to this accumulation. Thirty-three percent of American adults have high levels of this bad cholesterol, yet only a third of them have the condition under control. A simple blood test can detect the increase and help the physician formulate a treatment plan that’s right for the individual patient.
4)BLOOD SUGAR When: For healthy patients with no risk factors, age 35. For men with risk factors, consult a family physician. — More than eight percent of the population currently has a form of diabetes and that number is expected to grow. Early identification can help keep the disease from progressing further, and treatment can even, at times, reverse its course.
5)IMMUNIZATIONS When: Dependent upon the immunization. — Possibly one of the easiest ways to prevent certain illnesses is to get im-
munized. Dr. Grief recommends that patients ensure their tetanus shots and flu vaccines are up-to-date. Due to recent increased cases, he also suggests that pertussis immunizations should be administered.
EARLY CANCER DETECTION 1)TESTICULAR CANCER SCREENING When: At every annual exam. — Testicular cancer mostly affects men between the ages of 20 and 39. One of the most treatable cancers, early detection can increase a man’s chances of survival by 90 percent. Understanding the normal feel of their own testicles may help bring awareness to any problems. Doctors will normally also do an exam of the area and order further testing if any abnormalities are discovered. continued on page 28
Experts in Rehabilitation Injury, stroke or surgery doesn’t have to be debilitating. At American Senior Communities, we offer hope in the form of Moving Forward Rehabilitation. With a full range of physical, occupational and speech therapy programs, the goal of Moving Forward is to help people return home safely with the skills they need to live life on their own terms. Our therapists are trained and committed to your success; caring people who really make the difference.
“Where caring people make the difference!”
ASCSeniorCare.com Southern Indiana Fitness Source / June 2013 / 27
Dangers of Belly Fat WHITNEY DUNAGAN Whitney Dunagan is a registered dietitian at Southern Indiana Rehab Hospital in New Albany, IN. She has worked in the field of nutrition since 2009 and enjoys helping patients put practical nutrition knowledge into practice in their lives.
How does your belly shape up You are at increased risk if • You are a male and your waist measurement is 40 inches • You are a female and your waist measurement is 35 inches
Visit the following sites for more information on healthy lifestyle habits Eatright.org and choosemyplate.gov
Have you ever wondered if where we carry extra pounds really matters? Or is it just the extra pounds that matter? Although carrying additional weight can be risky for your health and increase your risk for chronic disease, the location of the extra weight can play an even larger role. The belly is an especially attractive spot for fat to accumulate as we age, and aside from being an annoying area for fat to settle, it can also be the most dangerous spot. Fat around the midsection is especially harmful because this type is not found just under the skin. It is contained in another layer of fat found deeper in our body. This type of fat is called “visceral” fat and it surrounds many of our vital organs including the stomach, liver, and intestines. In excess amounts, this fat can lead to issues with high blood pressure, high cholesterol, insulin resistance, and increase risk for heart disease, stroke, type 2 diabetes, and some cancers. Since this type of fat is so dangerous, isn’t there one special exercise we can do to get rid of it? Not exactly. Although abdominal exercises are helpful for toning our muscles, they won’t specifically target abdominal fat. The good news is that deep visceral fat responds the same to diet and exercise as any other type of fat. To decrease your abdominal fat and lower your total body fat, focus on the following tips: Modify what you eat.
Eat a diet rich in vegetables and fruits, aiming for at least 5 total servings each day. Incorporate whole grains, lean proteins, and low fat/fat free dairy products. Limit sources of saturated fat including higher fat meats and full fat cheeses and dairy products. Choose moderate amounts of food sources of monounsaturated and polyunsaturated fats including olive/canola oil, fish, and nuts. Watch portion sizes. Even “healthy” foods can add up to extra calories and lead to weight gain. For example, keep an eye on portions of nuts such as walnuts, almonds, etc. Although they contain good for you fats, a 1 oz. serving- or ~24 almonds or 10 walnut halves- , can have around 160-190 calories and 14-19g fat. Incorporate physical activity into your daily routine. According to the Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week with an additional 2 days of muscle strengthening activities The secret to decreasing belly fat isn’t a secret. It is the typical “eat right and exercise” that you have heard for years. Knowing that belly fat isn’t just annoying, but also dangerous, may be the motivation to get you on the right track with nutrition and activity.
HEALTH SCREENING continued from page 26
2)SKIN CANCER SCREENING When: At every routine check-up. — During their lifetime, one in five Americans will develop skin cancer. Early detection is a key to increased survival. As with testicular cancer, the best course of action is self-detection. Bring any unusual moles or skin growths to a doctor’s attention.
3)COLON CANCER EXAM When: With no risk factors, at age 50. 28 / Southern Indiana Fitness Source / June 2013
— In 2013 alone, more than 140,000 people will be diagnosed with colon cancer. Yet caught early in the local stage, a person with this disease has an almost 90 percent five-year survival rate. Colonoscopies help increase the odds of beating this type of cancer.
4)PROSTATE CANCER EXAM When: With no risk factors, at age 40. — Most men wince when faced with the thought of a prostate exam. Even the aptly named digital rectal exam doesn’t
sound pleasant. In the past few years, diverse recommendations have emerged regarding prostate cancer screening, some due to the amount of false negatives the prostate-specific antigen blood test gave as well as differing opinions about the value of early screening. But since the disease affects one in six men, Dr. Grief still espouses the benefits of both the digital rectal exam and a PSA blood test after age 40.
AN IRON MAN OR AN
ALUMINUM MAN I was having lunch the other day with a friend who has aspirations to contend in an Iron Man competition. An Ironman Triathlon is a series of long distance races run in order and without a break. It consists of a 2.4-mile swim, a 112-mile bicycle excursion, and finishes with a 26.2-mile marathon run. I had to stop and rest halfway through just typing the sentence. My friend was having a salad; I was having a bowl of buffalo chili (lean meat, aren't you impressed?) and was feeling trim and fit because I had not ordered chips and queso to go with it. While it is almost beyond my ability to comprehend the grueling nature of the races, it struck me that one doesn't compete in the Triathlon without months and months of training that is every bit as arduous as the actual event, if not more so. Some of the stories he shared made me cringe. I told my friend that I had already planned on seeing Iron Man III at the theaters this summer and wondered if that counted for anything. He said, "No." Can you imagine? So I sat content to be an Aluminum Foil man instead. In case you are wondering, Dictionary.com offers that a foil is one who, by comparison, makes everyone else look
good. Sigh. Except in one area. Our world is in need of men who will make a difference in the lives of other men. Integrity. Faithfulness. Responsibility. Perseverance. Leadership. Godliness. Our world needs men who will help shape the next generation of men, who will pass the baton without stumbling. I want to be one of those men. Former First Lady of New York, Matilda Cuomo served as the general editor for a book published in December of 2011, "The Person Who Changed My Life: Prominent People Recall Their Mentors." In the book, Alan Alda, best known for his role as Hawkeye in M*A*S*H, commented, "I needed to have someone who was there when I made big decisions. And even more, the small ones - because even if they're only a fraction of a degree off, small decisions can add up and move you in a direction you never really wanted to take. I didn't need a mentor who would pronounce a few words to the wise and then take off for an early dinner. I needed someone at my elbow, working on the deeper stuff." Perhaps the greatest philosopher of all time, Yogi Berra, captured the very essence of this truth. "If you don't know
where you're going, you're liable to end up somewhere else." It was this same Yogi who encouraged us that when we come to the fork in the road, we should take it. Someone needs to stand at the fork and point the right direction. Solomon says that kind of man is a real iron man. "As iron sharpens iron, so one man sharpens another" (Proverbs 27:17 NIV). Won't you stand with me and point?
TOM MAY firstname.lastname@example.org Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary. He is an adjunct instructor in the Communications Department at Indiana University Southeast.
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Donâ€™t let age hold you back
// BY MATT KOESTERS email@example.com // PHOTOS BY BILL HANSON 30 / Southern Indiana Fitness Source / June 2013
Cycling is big business in northern Colorado. The sport generates millions in tourism dollars in the area thanks to the challenging altitudes and scenic trails. Estes Park has served as host to numerous professional cycling events, and the USA Pro Cycling Challenge will find its way to the Colorado town in August. By all accounts it’s a true test of a cyclist’s aptitude. But it wasn’t too much for Bill Yarbrough, of Jeffersonville, who made the trip to Colorado last year to experience the challenge. Yarbrough is a cycling enthusiast, and regularly plans trips to Flagstaff, Ariz. “It just has so many different areas to ride, the most different types of terrain,” says Yarbrough. And he’s 68. The retired asbestos-removal contractor is still rolling two to three times per week, in between regular trips to Louisville Athletic Club in Clarksville. Yarbrough spends his winters at the gym, alternating between training on the exercise machines and dates on the racquetball court. But the summer months are spent on two wheels. Yarbrough’s day typically begins with waking up at 7 a.m. He’s on to his planned workout by 9. “It means I can get out and do things without being out of breath or tired,” says Yarbrough. “I can get up in the morning and do things and not worry about, am I going to make it through the day? Am I going to be too tired? Am I going to wear out halfway through? It makes me feel good, and I look forward to my routine, working out or riding my bike.” Yarbrough’s routine alternates
weekly, with three days at the gym and two on the road one week, and vice versa the next. When he’s in Indiana, Yarbrough likes taking on Frontage Road near the former Indiana Army Ammunition Plant and Charlestown State Park. But he doesn’t confine himself to this side of the river, naming parks in Louisville as some other favorite bike sites. As spring blossoms, so does Yarbrough’s time on the trail. “I enjoy Cherokee and Seneca Park. I like Waverly and the local areas,” Yarbrough says. “I try to break it up between those areas.” While the gym routine usually takes about 90 minutes to complete, the bike time can vary as he works his way back into season. He tends to follow his own advice for others who are thinking about getting started. “I started out kind of slow and built up gradually,” Yarbrough says. “That way, you don’t get burnt out. Try to go somewhere where you enjoy it, where it’s not drudgery — trudge, trudge, all the time. It’s something you enjoy.” When we talked to Yarbrough, he was gearing up for a trip with some friends to Sedona, Ariz. The Jeffersonville retiree says he’s been invited to accompany a friend to take on Pikes Peak in Colorado, but he wonders if the 15,000-foot elevation might be too tall of a test. “I’m going to go with him, but I don’t think I’m going to have the umph to do Pikes Peak,” Yarbrough admits. But if that’s the only challenge that gets a pass from Yarbrough, that’s not too bad. He doesn’t always work out alone, and while he says that he works out
with people roughly in the same age group, he names local triathlete and Ironman competitor Paul Layton as one of his regular workout partners. Layton, 44, meets with Yarbrough during the colder months for racquetball at LAC. “He may not go out and do everything as quick and as fast, but he goes out there and plays racquetball with us, with people 20 years younger, and stays right with us,” Layton says. Layton attributes Yarbrough’s health to his active lifestyle. “I hope I’m in that good of shape when I’m his age,” Layton says.
Southern Indiana Fitness Source / June 2013 / 31
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Published on May 28, 2013
Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. W...