for a more abundant life.
SOUTHERN INDIANA
Tis the season for
stress Winter months mean mental health challenges
Resolving
not to quit How to keep
New Year’s resolutions
December 2013
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SOUTHERN INDIANA
Publisher Bill Hanson
FROM THE
EDITOR
Editor Jason Thomas Design Stephen Allen Ph o t o g r a p hy Chuck Branham Christopher Fr yer Bill Hanson CONTRIBUTORS Matt Koesters is a staff writer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.
Matt Gary Popp is a staff writer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.
Gary Christopher Fryer is a staff photographer for the News and Tribune. He regularly contributes to Southern Indiana Fitness Source.
Christopher 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.
SOUTHERN INDIANA FITNESS SOURCE
221 Spr ing Street Jeffersonville, IN 47130
Jason
’Tis the season December is filled with plenty of distractions and chores. Holiday gifts are to be purchased. Or made, if you’re counting your pennies. (More on that later). Parties and menus must be planned. Tolerance for that certain in-law — Eddie: “Save the neck for me, Clark” — must be built up. Strategies to watch as many college football bowl games as possible pose a distinct challenge. And just around the corner, the new year and a list full of resolutions lay in wait. It’s no wonder that folks often feel overwhelmed during the holidays. Winter’s drab weather can add to the melancholy. Winter-related swings in emotion even have their own affliction: seasonal affective disorder, which is written about inside these pages. Consider this month’s edition of Fitness Source a guide to surviving winter while setting realistic, healthy goals for the new year. Winter, with its bare trees, howling winds and gray skies, can bring down the most joyous of souls. Here’s your chance to sock it in the mouth by sticking to exercise routines — tips on cold-weather exercising can be found inside — while enjoying the region’s winter bounty and setting achievable new year’s resolutions. With the risk of sounding too Scrooge-like, winter is not without its perks. Namely snow. Who doesn’t enjoy that magical feeling of watching the white stuff fall and the anticipation of hitting that favorite sledding hill or ski slope? Thank you, Valley View Golf Course, for your rolling landscape that provided the perfect sledding course on those snow days off from school. This is also where a certain school-age boy first witnessed (but did not partake in) the neighborhood rebel demonstrate the chemical powers of mixing bourbon and Pepsi while seated on a sled. They say the real world is the best laboratory. Also, two words: hot chocolate. Winter also is synonymous with the holidays: spending time with loved ones, giving to those in need and a chance for renewal and rebirth. All these things can also lead to stress, which is why inside these pages tips can be found on approaching gift-giving from a sound financial perspective, as well as keeping stress levels in check. Winter, with all its stress and burdens of wrapping up the old year while beginning a new one, is not without its beauty. May you find some guidance and helpful tips inside these pages, and your favorite sledding hill packed with snow.
Tis the season ... for stress
contents
Winter months mean mental health challenges
S hopping in huge crowds of gift givers. Getting the house ready for visitors. Making sure everything on loved ones’ Christmas lists are wrapped and under the tree. Spending time with relatives. All of the relatives. Yes, even those relatives. Just reading that put you a little on edge, didn’t it?
26
by matt koesters
A plate of red and green
Power through
Your Plateau
14
Red and green can be seen everywhere during the holiday season, and what better place than your dining room table to enjoy these festive holiday colors! With these healthy red and green foods, you’ll be able to indulge in a tasty, guilt free holiday.
by Michelle Salvatore
Never too cold
for a workout
20
12
by Tarah chieffi
How to Make New Year’s Resolutions
Bored from the same old gym routine? By mixing up your weight training routine and adding drop sets and supersets, you will stay motivated and push past your limits.
Stick
For runners or those who regularly complete their workouts outdoors, the worst thing they can do during the winter months is listen to their inner self. Don’t shy away from running outdoors because of the weather, experts say. Remember, it’s never too cold to get out there and run or walk. by Chris morris
The new year is a time most of us want to start fresh, and with that time comes many new year’s resolutions. To make the most of new year’s resolutions, planning should take place starting with what changes one wants to make and why.
S o u t h e r n I n d i a n a F i t n e ss S o u r c e p a r t n e r s
22 by Amy Brown
FINANCE
Silver bells and cents during the holidays
6 / Southern Indiana Fitness Source / December 2013
Jay G. Conner Conner is an investment advisor at Capital Asset Management in Jeffersonville.
T
he holidays are fast approaching. Along with watching how much you eat, you also need to watch how much you spend on holiday gifts. Here are a couple of ways everyone can have a happy holiday without doing too much damage to their bank account. 1) Make a list and budget for every gift. Write down every person that you will shop for over the holiday season, and an amount you think you will spend. Additionally, next to each individual and their amount, write down what you will purchase. This will help you set your budget for your shopping, and will have the side benefit of keeping you on task while you shop. Avoid the temptation to purchase all the additional “deals” in the store as you make your way to purchase your specific items on your list. Those “deals” were put there for a reason. 2) Keep a running list of what you purchase. After you purchase your gifts make sure to mark it down on your budget list, and also note how much you spent on that gift. This will help reduce your shopping stress as you will know what you have accomplished, and also serve as a great reminder of what you have purchased. We have all found a “hidden” gift in our house in March that we intended to give. 3) Talk with your family. The holiday season brings great stress for many reasons, but gift giving should not be one of them. Discuss a spending limit with your family and do not be shy about stating your need to be within budget. Every year my wife and I talk about our Holiday budget with our family so everyone knows what we are willing to spend. Also, talk with your family about doing a gift exchange instead of buying for everyone in the family. This can really reduce the amount you spend (and how much you have to wrap).
Whatever your family agrees to for spending limits or exchanges it is very important to stick to the plan. No one wants to be the odd person out because they did not go above and beyond the spending plan. If that money is just burning a hole in your pocket, then head over to the mall and Shop for an Angel instead. They need it more than we do. 4) Look online before you go to the store. Many stores offer the same or better prices online than they do in-store. Look through your shopping list and determine if you can buy any of the items from the same place. If so, you will most likely get free shipping on your items and you will not have to fight crowds and traffic. 5) Make something. Instead of buying small gifts for friends and extended family, make something yourself. Cookies and party mixes are very simple, and can be put into decorative tins to give away as you need them. You can easily make a large batch of cookies at a very low cost. 6) 529 instead of toys. Instead of getting the kids one more toy to go along with all the other toys, consider making a contribution to a 529 plan. 529 plans are a taxdeferred savings vehicle that can be used to pay for higher education expenses tax-free. If you are an Indiana resident simply go to www.collegechoicedirect.com and sign up. You can do this online without the help (or costs) of a broker. The holidays are a time for gathering with friends and family to share stories and create memories. No one will remember the sweater you got them five years from now or the fact that you had a budget, but we will always remember the time spent decorating trees, eating cookies, and laughing together.
No one will remember the sweater you got them five years from now or the fact that you had a budget, but we will always remember the time spent decorating trees, eating cookies, and laughing together. — Jay G. Conner
Southern Indiana Fitness Source / December 2013 / 7
FACT OR
Fiction Common lies about the common cold
// MATT KOESTERS matt.koesters@newsandtribune.com The cure for the common cold is right up there with the Fountain of Youth and the Holy Grail in terms of unattainability. No matter how hard our best and brightest scientists try, they can’t seem to put the cold virus down for the count. For the sake of perspective: Thanks to modern science, we are close to being able to 3D print new organs. Manned interstellar travel doesn’t seem that far off. Cybertechnology that seems straight out of a William Gibson novel is less than a decade away. The cold virus laughs at our futile efforts to tame it. Or it might, if we knew for sure that it was alive. Because of science’s inability to rid the world of the cold virus, health myths about it are as enduring as the single-celled critters upon which they speculate. Some of them are wildly inaccurate, while others are surprisingly prescient. To separate the fact from the falsehoods, read on.
QUESTION:
Is chicken soup good for a cold?
THE SHORT ANSWER: Good to the last drop.
THE NOT-SO-SHORT ANSWER: Inflammation of mucus membranes is a common symptom of the common cold, one that a nice bowl of chicken soup can ease. It does this by inhibiting the movement of neutrophils, which are immune system cells that participate in the body’s inflammatory response, according to the Mayo Clinic website. Chicken soup also hastens the movement of mucus, which might help relieve congestion. Definitely keep chicken soup on the menu if you’re laid up by a cold.
QUESTION:
Do you feed a cold and starve a fever? Or is it the other way around?
THE SHORT ANSWER: Well, maybe.
THE NOT-SO-SHORT ANSWER: There aren’t many nutritionists out there that would tell you that starving yourself during a bout of the flu is a good idea. But that being said, your immune system might become a bit more effective if you limit food intake, according to DukeHealth.org — and chances are, you won’t feel like eating much anyhow. Feeding the cold, on the other hand, is a smart move, especially fruits rich in vitamins and warm broths, like chicken soup. 8 / Southern Indiana Fitness Source / December 2013
QUESTION: Am I more likely to get sick if I don’t wear a coat during a cold day? THE SHORT ANSWER: No. THE NOT-SO-SHORT ANSWER: The common cold is a virus, and you’re more likely to contract it by being in confined spaces with others who have been infected. And you’re more likely to be inside during the winter months, which means you’re more likely to get sick. You’re not going to be any more or less likely to contract a cold if you wear your coat outside. Cold weather isn’t the culprit; it’s more of a secondary cause of infection. Coincidentally, wet hair outside isn’t likely to contribute to catching a cold, either. Of course, hypothermia might still be a problem on the coldest days. Just use common sense.
QUESTION:
Does high stress increase the chances of getting sick? THE SHORT ANSWER: Unknown, but possible. THE NOT-SO-SHORT ANSWER: Modern medicine hasn’t determined if stress can increase the odds that you catch a cold, although there is some anecdotal evidence that high stress means that you’re more susceptible to infection. What’s almost certain is that high stress can make the symptoms of the illness worse, according to a 2012 Carnegie Melon University study. High levels of stress can cause plenty of complications down the road, including complications from colds and the flu. Manage your stress to manage your health.
Letting go and
PERSPECTIVE
rediscovering your health
In 2014 I challenge readers to let go of practices, beliefs, and ideals that limit your ability to achieve health. In particular I want you to consider those things that create an illusion of supporting your health. Here are a couple of the common examples I see in practice: • Lack of balance in our physical foundation — Our physical health requires balance. It is too easy to get stuck training only a particular area of our physical health. Running, swimming, lifting weights, and yoga are all great practices for supporting our physical health. None of the listed is enough alone. Our physical health requires harmony in strength, endurance, balance, and flexibility. Only focusing on one area, on one practice will
leave you drained and vulnerable. I have seen patients that limit their capacity for healing because they will not modify their exercise routine. • Lack of balance in our nutritional foundation — Diet and nutrition make me more concerned than any other area related to health. I recently started asking new patients if they are more concerned about their health or their diet to gauge their willingness to make changes. I see individuals that come to my office seeking improvements in their health, yet are reluctant to alter the way they eat. They will tell me that they are a vegetarian or vegan or paleo and that they aren’t willing to change. It is completely lost on them that if their attachment to this particular diet was working for continued on page 31
Dr. Peter SWAnz, ND, FHANP drswanz@drswanz.com
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.
Southern Indiana Fitness Source / December 2013 / 9
Y O J EN Get Christmasy
// Gary Popp // photos by C.E. Branham
During the holiday season, people often give themselves a free pass on healthy eating habits as beach season is months away, and New Year’s Day is around the corner ready and waiting for new, but, likely short-lived, resolutions. You and your family don’t have to sacrifice health for holiday cheer, however. By replacing the traditional junk food served at holiday dinners with these healthy dishes, you can still get into the Christmas spirit, without the Yuletide guilt.
Homemade sugarless cranberry sauce vs. Canned cranberry sauce Homemade sugarless cranberry sauce vs 96 calories 1 grams calories from fat 1 milligram sodium 15 grams surgar 4 % daily value fiber • To prepare a healthy cranberry sauce at home add two 12 oz. bags of fresh cranberries, 3/4 cup pineapple juice, 1/2 applesauce and 1/2 cup water in a sauce pan and bring to a boil. Keep on medium heat, stirring occasionally until cranberries begin to explode (about 15 minutes). Reduce to a simmer and add the juice from an entire orange and some of its zest. Allow to simmer for another 10 minutes. Let the sauce cool 10 / Southern Indiana Fitness Source / December 2013
Oceanspray jellied cranberry sauce 110 0 10 milligrams 21 grams 0 % daily value
completely and store in your refrigerator for at least four hours until serving. • Recipe makes eight servings. • While this recipe is less sweet than its canned counterpart, you can feel better about eating and serving a healthier side dish made at home, instead of the processed, jellied version.
Green beans with orange-infused olive oil vs. homemade mac’ and cheese. Green beans with orangeinfused olive oil 73 4 miligrams 0 3 grams
vs calories sodium cholesterol fiber
Homemade mac’ and cheese 190 310 milligrams 7.5 milligrams .5 grams
• First steam 3/4 pound of fresh green beans in a saucepan until they are tender, but still firm, then drain. In a skillet blend 2 tablespoons olive oil with zest of half an orange over medium heat for three minutes. Add green beans to the orange-infused oil and continue to cook over medium heat until green beans are coated in oil and fully cooked. Place the green beans onto a serving dish and top off with remaining orange zest. Recipe makes four servings. This tasty dish is an easy way to replace those often fatty, nutrient-lacking Christmas favorites from a holiday feast.
Spice apple cider vs. Hot (milk) cocoa Spiced apple cider 117 2 27 grams 7 milligrams
vs calories calories from fat sugar sodium
Nestle Rich Chocolate* 198 52 12 grams 313 milligrams
* (hot cocoa mix and 1 % milk)
• Don’t let your healthy eating be negated by enjoying the wrong type of warm holiday beverage after a meal or as a snack. Instead of sugary, processed-cocoa packets, prepare a healthier cider to keep warm while enjoying the holidays. Simply warm the desired amount of apple cider in a sauce pan with dashes of ground nutmeg, allspice and cinnamon. Bring mixture to a light boil, then let cool to desired drinking temperature. Pour spiced cider into mug and add a cinnamon stick before serving.
Southern Indiana Fitness Source / December 2013 / 11
Nutrition
A plate of red and green Red and green can be seen everywhere during the holiday season, and what better place than your dining room table to enjoy these festive holiday colors! With these healthy red and green foods, you’ll be able to indulge in a tasty, guilt free holiday. I’ve even included a few recipe ideas that incorporate many of these foods to get you started.
Crock Pot Cinnamon Apples
Green 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 master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com
• • • • • • • • • • • •
Kale Brussels Sprouts Asparagus Spinach Broccoli Collard Greens Swiss Chard Green Apples Peas Zucchini Pears Green Grapes
Red • • • • • • • • • •
Beets Tomatoes Red Peppers Cranberries Cherries Red Grapes Red Apples Rhubarb Strawberries Pomegranates
Holiday Kale Salad Ingredients • • • • • • • • •
Directions
Ingredients • • • • • • • • • • • • •
1 tbsp coconut oil, melted 8 apples, cored and chopped 1/2 cup unsweetened, shredded coconut 1/2 cup coconut milk 1 cup dried cherries 1 tbsp vanilla 2 tbsp cinnamon 1 tsp nutmeg 1 tsp ginger 1/2 tsp clove 1 tsp salt 1 cup chopped pecans Drizzle of honey
Directions
Grease the bottom of your crock pot with the coconut oil. Add apples, shredded coconut, coconut milk, dried cherries and vanilla to the crock pot. Sprinkle with cinnamon, nutmeg, ginger, clove and salt. Stir well to combine. Cook on low for six hours. Top with chopped pecans and a drizzle of honey before serving.
Preheat oven to 375F. Place cranberries on a foil lined baking sheet and drizzle with 2 cups fresh cranberries 1 tbsp of the olive oil. Roast for 25-30 minutes until cranberries are just beginning 3 tbsp olive oil (divided) to brown. Remove from the oven and set aside to cool. Juice of ? of a lemon Mix the remaining 2 tbsp of olive oil, lemon juice, mustard, salt and pepper in a 1 tbsp Dijon mustard small bowl for the dressing. Dash of salt and pepper 1 bunch kale, chopped and stems re- Place the kale in a large bowl and pour in the dressing. Using your hands, massage the kale with the dressing for about 5 minutes, until kale begins to wilt and soften. moved Add roasted cranberries, bell pepper, onion and chopped walnuts to the salad and 1/2 red bell pepper, thinly sliced toss well to combine. Serve immediately or chill until ready to serve. 1/2 red onion, thinly sliced 1/2 cup chopped walnuts
12 / Southern Indiana Fitness Source / December 2013
Harvesting
winter’s
Bounty Tasty goods remain available even in the cold // BY GARY POPP gary.popp@newsandtribune.com
W
hile area farmers may harvest the majority of their produce during warm, summer months, there is still a bounty of fresh, local crops to be enjoyed during the winter. When not tending to her duties as the owner of Third Market, a home brew, wine making and local-product and kitchensupply store in New Albany, Susan Kaempfer serves as the coordinator of the New Albany Farmers Market. Although less produce is harvested locally after the temperature drops, Kaempfer said people can still find a cornucopia of winter produce at the farmers market. Throughout the winter, farmers from Floyd, Clark, Harrison, Scott and Washington counties continue to bring fresh goods to the New Albany Farmer’s Market. Kaempfer said the produce available during the fall and winter includes kale, spinach, lettuces, turnips, radishes, winter squashes, broccoli, cauliflower, Swiss chard, mustard greens, onions, zucchini, egg plant, and cabbages. And, customers may be able to find a dwindling selection of beans, corn, tomatoes, apples and peppers. “It takes a lot of work,” Kaempfer said of area farmers who grow produce harvested in winter months She said the patronage at the New Albany Farmers Market declines at the end of the year, but doesn’t think that drop is because vendors bring less produce to the market. “I think everybody is just busy. If you look at all the things competing for people’s time, going to the farmers market, because it is only at one particular time each week, may not make Items in photos from: Moonkist Farms (canned goods); Schroeder Farms and D and R Aquaponics (greens)
continued on page 14
Southern Indiana Fitness Source / December 2013 / 13
Winter Harvest continued from page 18
the cut.” Kaempfer said, adding that the majority of choice produce is gone early in the day, because there is less volume in the winter months. While the produce selection is not as bountiful when compared to the summer selection, she said canned products, grains, soup mixes and baked goods are popular buys at the farmers market after winter sets in. “I wouldn’t sell short what is possible at the winter farmers market,” Kaempfer said. “Many times you can find a nice variety.” The New Albany Farmer’s Market takes place each Saturday from 10 a.m. to 12:15 p.m. at the New Albany Fire Department, 316 E. Spring St. The farmer’s market will take a holiday break after Dec. 14. It will resume Jan. 18 at a new, to-be-determined location.
Susan Kaempfer, owner of Third Market, serves as coordinator of the New Albany Winter Farmer’s Market.
14 / Southern Indiana Fitness Source / December 2013
PEACE ON EARTH The entrance to the department store at the mall was decorated with wreaths and garland, twinkling white lights, celebrating the season in a festive manner. Draping across the doorway was a colorful banner proclaiming “Joy to the World!” The holiday season, even in the malls, certainly has ample supplies of joy. Parents taking little children, wide-eyed and gleeful, to whisper wishes to Santa. Friends sitting across the table from each other, sharing coffee and memories. A young man searching for the perfect ring for the perfect girl. I am not even sure why I noticed it. There is no way I should have heard it. My body was occupied, busy setting up risers for our college men’s chorus performance less than a half-hour away. My thoughts were surely occupied, trying to set oft forgotten words to the third stanza of “Lo, How A Rose E’er Blooming” into the concrete of the mind. My ears were more than occupied, jubilant rumblings of the mall drowned out any individual’s voice or words. Canned Christmas music echoed
through tinny speakers. Beneath the prophetic banner’s message stretched an eight-foot sale table, left over ghosts of Christmas’ retails past. One sweater. Four arms. Two ladies. Opposite sides of the table. God’s name shouted. Expletives cursed. An arm swung. A face buffeted. A crowd gathered. Mall cops deployed. Charges pressed. Joy to the world. Isn’t it ironic that the same season that can bring out the best in us can also bring out the worst in us? Perhaps you caught these news stories following this year’s Black Friday. Near Grand Rapids, Michigan for the second year in a row, intense fighting broke out at the Woodland Mall. Even with added police security, several individuals were involved in the brawl, not over bargains and sales, but because two groups of students simply didn’t like each other. In Annapolis, Md., a fourteen year old boy was accosted outside a Bed, Bath & Beyond store by five men who punched him and took the merchandise that he had just purchased.
tom may may@discovereastside. com 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.
continued on page 31
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Your Plateau
Power Through
16 / Southern Indiana Fitness Source / December 2013
B
ored from the same old gym routine? Maybe you’re no longer seeing the new results from your regular weight training regimen or you’re just ready for something new. Variety is key when it comes to training and also prevents loss of interest in your routine. By mixing up your weight training routine and adding drop sets and supersets, you will stay motivated and push past your limits.
Drop Sets // article: Amanda Kinnaird, NASM-CPT
This technique starts with your regular weight you // photos: C.E. Branham would normally choose for the particular exercise for the first (for example) 10 repetitions. Once the muscle has reached exhaustion, lower your weight two to three more times, thus resulting in three to four sets of 10 or so repetitions. The benefits of a drop set are increased heart rate, intensity, and caloric burn. Incorporating drop sets into your workout improves muscular endurance and aides in promoting hypertrophy; the growth of muscles. Drop sets are not only highly effective for enhancing strength and muscle growth, but the technique can also be used by beginners to help them become more comfortable with the weight. Precautions should be taken when incorporating drop sets into your routine. No more than one to two different drop set exercises per muscle group should be performed during any single workout. The drop set technique is used to “shock” the muscle, and for this reason, should not be used in every workout, as this could lead to a greater risk of overtraining.
Preacher curl
18 / Southern Indiana Fitness Source / December 2013
Dumbell curl
Bicep curl
Supersets can be used in a weight training setting, yet help turn your weight training workout into an aerobic workout as well. When supersetting, you can superset with the same body part or train two muscle groups at the same time. Supersetting is when two exercises are performed in a row with no rest in between. Here is an example superset: Dumbbell curls 10 repetitions, no rest Triceps Pushdown 10 repetitions, no rest Repeat the above exercises three times with no rest in between. Supersets can help to push through your plateau or simply add more variety to your current workout. This technique also increases heart rate and caloric burn while creating a quicker workout for those days when you only have a little time for the gym. Changing your regular routine can spark your motivations and push you past your limits. — Michelle Salvatore, Owner and Personal Trainer at Anytime Fitness, New Albany Fitness Model: Kevin Atchley
Upright rope curl
Supersets
HIIT [High Intensity Interval Training] Kickboxing
Perform the exercises as hard and as fast as you can while maintaining good form. Rest 10 seconds between each exercise and 1 minute between sets. Repeat 4 times.
20
sec.
Sequential power kicks forward (right)
sec.
Forward jabs (alternating arms)
20
sec.
Sequential power kicks forward (left)
20
20
sec.
Uppercuts (alternating arms)
sec.
Knee ups (right) Pull arms down and pull knee up while crunching the abs
20 Bob and Weave
sec.
Knee ups (left) Pull arms down and pull knee up while crunching the abs
20
sec.
sec.
Side to side jabs (alternating arms)
slightly bent to help absorb impact. The bar should remain within an inch or so of the torso throughout the lift (avoid swinging the bar out away from the body). After catching on the shoulder shelf, stand fully, then return the bar to the ground in the same path. Warning: This is a fast lift and should be taught with proper instruction.
1 minute rest
Feature
Never too cold for a workout
Proper dress, stretching key to cold weather running // CHRIS MORRIS chris.morris@newsandtribune.com For runners or those who regularly complete their workouts outdoors, the worst thing they can do during the winter months is listen to their inner self. It’s only human nature to want to stay indoors when the temperature outside dips below the freezing mark. But skipping one workout can easily become three or four which puts you back at square one. And the spring half-marathon you planned on running in is put on hold for another year because you are too out of shape to participate in it. Don’t shy away from running outdoors because of the weather, experts say. Remember, it’s never too cold to get out there and run or walk. “I recommend it,” said Julie Callaway, senior wellness director at the Floyd County YMCA. “If you workout in the cold, your body burns more calories trying to stay warm. It’s good to be out in the fresh air. I would rather workout in the cold instead of the hot.” However, before venturing out in the cold, there are a few things you should keep in mind to avoid injury or overheating. It’s important to dress in layers, Callaway said, so you can shed jackets or sweatshirts as your body heats up. Kay Stevens, a physical therapist with Floyd Memorial Hospital and Health Services, follows a simple rule before venturing out in the cold. Stevens runs an average of 25 miles per week, and begins each run at 6 a.m. “I run year round,” she said. “A lot of people over dress. What I try to do is dress like it’s 15 or 20 degrees warmer outside than it really is, because you warm up as you run. It’s OK if you go out and you are a little chilled.” Stevens said it’s also important to warm up for 10 minutes before beginning your run. She said to stretch after the warm-up or the run. She said never stretch before a warm-up which can lead to injury. She also said never bounce when stretching. “You want to get your heart rate up, and you want to warm up your muscles,” Stevens said. “A lot of people don’t warm up properly and that leads to pulled muscles.” As a runner, Stevens said it’s important to keep up her mileage in the winter months. “You want to maintain your endurance, especially if you plan to run any races in the spring,” she said. “Don’t rely on a treadmill. You have to get out on the pavement.” But, since the days are shorter during the winter, Stevens said it’s not only important to dress properly for the cold temperatures, but to also be extra careful. She said to wear reflective clothing, a reflective vest or hat with a headlight when venturing out in the dark. 20 / Southern Indiana Fitness Source / December 2013
Both Callaway and Stevens said to use common sense when running during the winter. “If there is ice and it’s slick, you don’t want to fall which could take you out,” Callaway said. “If you do what you are suppose to do you’ll be fine.” Also, according to the Mayo Clinic, if you have certain health issues such as asthma or heart problems, check with your doctor before you work out in cold weather. And just because it’s cold outside, you need to stay well hydrated when exercising just as you would when exercising in warm weather. While she avoids running on ice or accumulated snow, Stevens said she enjoys running in a light snow. “The scenery is beautiful,” she said. “I don’t run on ice but it’s never really been too cold. I wear a mask when it gets below freezing to cover my mouth. I don’t run when I have a cold.” Pushing yourself to get out in the cold and run is tougher. It’s easy to talk yourself out of running in below freezing temperatures. That is why Stevens said it’s important to run with someone, or a group, to help stay motivated. “You want to find a group that runs your pace or distance,” she said.
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Resolutions
How to Make New Year’s Resolutions
Amy brown — Amy Brown, RD, CES, CDE, is a certified diabetes instructor and registered dietician with the Floyd Memorial Weight Management Center and Joslin Diabetes Center affiliate
The new year is a time most of us want to start fresh, and with that time comes many New Year’s resolutions. To make the most of new year’s resolutions, planning should take place starting with what changes one wants to make and why. For example, if you want to lose weight, ask yourself what reasons you want to do this. If more than one change needs to be made, they need to be prioritized. Making too many new year’s resolutions could be overwhelming where no positive changes are made at all. Writing down your resolutions and the reasons why on paper and posting where you can see them may be helpful in keeping them fresh in your mind. Once New Year’s resolutions are identified, then steps need to be made (and written down) to make the changes. These are the how-to’s of the resolution. For example, if your resolution is to eat healthier, then the necessary steps may be to add healthy foods to your grocery list, buy more fruits and vegetables and bring them to work for lunches and/ or clean, cut up and portion in plastic baggies for easy consumption. Enlisting support from family, friends and co-workers is crucial. Sometimes the people closest to us want to help but don’t know what you need unless you tell them. For example, maybe family can help with childcare while you exercise. Even though support can
Stick
be helpful, be careful with unsolicited advice. Don’t let others’ personal feelings or comments weaken your focus. How you know if your plan is working will depend on the New Year’s resolution. Weekly weighing and food and exercise journals are great ways for regular feedback. Giving a length of time to accomplish the goal may help with procrastination and staying on track. Healthy habits can take several months to develop. Don’t give up after the first month. Even planning on a possible relapse is not a bad idea. Being realistic in thinking of some things that could interfere with your plan may be helpful. Thinking ahead how you will handle if your plan is not working can help you develop some backup plans so your new year’s resolution is not completely lost. For example, if exercising more is a goal, plan for indoor activities when the weather is too severe. “Obstacles are those frightful things you see when you take your eyes off the goal.” — Henry Ford Every new year’s resolution worth accomplishing starts with good planning, hard work and adjustments when necessary. Make this year the year you follow through with your New Year’s resolutions. “Whatever the mind of man can conceive and believe, it can achieve.” — Napoleon Hill
“Whatever the mind of man can conceive and believe, it can achieve.” — Napoleon Hill 22 / Southern Indiana Fitness Source / December 2013
Feature
I will manage my stress better
I will save more I will make sure money to recycle I will eat healthier food
I want to get a better education I want to lose weight
I will stop smoking
I want to take a trip
I will manage I will volunteer my debt to help others I want to get f it
I will drink less alcohol
The most common New Year’s resolutions people make according to USA.gov
Resolving not to quit
How to make, and keep, New Year’s resolutions // BRADEN LAMMERS braden.lammers@newsandtribune.com We’ve heard them all before. Each year people head into the new year with goals to improve their lives, only to give up a few months later. So, why do the same resolutions people make each year fail and how can people ensure when they do make a resolution they have a better chance of sticking to it? Three of the most common resolutions are losing weight, quitting smoking and managing finances better/save money. They recur so often because they are also the most commonly broken resolutions, but why?
Terry Stawar, president of LifeSpring, a mental health services provider in southern Indiana, says part of the reason resolutions are so often broken is people expect to succeed right away or set too lofty of goals. Instead of taking small steps to an ultimate goal people often set their sights on the finished product and get discouraged very quickly. He added that is especially important with people who are attempting reso-
I want to a better get job
continued on page 24
Southern Indiana Fitness Source / December 2013 / 23
Resolve Not to quit continued from page 23
lutions that overcome addictions and compulsive behaviors. According to Stawar’s research on the psychology of keeping a resolution, most people make the same resolution for at least five years before they achieve even six months of success. About 40 percent of people managed to continue pursuing the resolution for six months, but more than 25 percent of all resolutions are abandoned within the first week. While it’s not uncommon for people to fail at keeping their resolution, Stawar says the important think is to keep pursuing those goals, even if you have a relapse. Relapses are common, especially for the addictive substances like smoking —at a rate between 50 percent to 95 percent. “Build in an allowance for those mess ups,” Stawar says. “The number of times people fail before they make a significant change is seven times.” He says the best way to deal with those relapses is not to abandon the resolution, but to have a a plan for relapse management. Think of it as one of the seven setbacks or missteps you allow yourself in reaching your goal. Even in eating healthier, you can allow yourself to get sidetracked from time-totime as long as you return to, and manage your goals. Stawar even says there may be a physical component to sticking to a new diet, pointing to a recent study that cites Oreos as being as addictive as cocaine. Caffeine, another
food people may give up as part of a resolution, also has a physical component to kicking the habit. The recurrence of failure in a resolution is not new, or people wouldn’t set the same resolution year after year. Stawar says there are stages of meeting the goals people so often set at the beginning of the year. He says Dr. James O. Prochaska from the University of Rhode Island, has been researching selfchange for decades. The stages Prochaska outlined to achieve change are: Precontemplation where the individual has no intention of changing their behavior in the foreseeable future and may also lack awareness about the need to change; contemplation, in which a person is aware that a problem exists and is thinking about changing, but has not made a commitment to action; preparation where a person has made up their mind and start planning to change; action is when the person actually begins to modify their behavior; and the final stage is maintenance where you work to prevent relapse. While many people may have to go through some, or all, of the stages of self-change several times to ultimately achieve their goal, another point Stawar says is important in achieving success is to set modest goals. He says people often overestimate what they can achieve when setting a resolution. “Think small,” he says. “Try to develop reachable goals. [But] set a goal that is a little bit of a stretch.” And set a date for future goals.
For those that may be uncertain about what is and what is not a reachable goal, seek out the input of others, because you may have too lofty goals or may also underestimate what you can achieve. If you vow to exercise more, plan on going to three days of the week instead of one, but make sure you plan for it, Stawar says. “Make sure it’s on your schedule each week,” he says. “Try and build in some rewards and consequences.” He explains that you’re more likely to continue to pursue your resolution if you allow yourself small rewards, like buying a book or magazine that you’ve been wanting to read. Adding, not to make the reward counteract your resolution, like going out for pizza and beer after a good workout. Another helpful tip to keep a resolution is get a partner to do things with you and make sure people are aware of your goals. With more people aware of your resolution, you build in social support to help you reach your goal. By partnering with someone on a resolution, you also have to answer to someone else. When you do define the goals you want to reach, Stawar says it’s helpful to write out those goals because they not only serve as a reminder as to why you picked the goal, but is also can serve as motivation. “I think the main thing is to have a plan and stick to the plan,” Stawar says. “Why are you doing this? What are your goals? You have to constantly keep that motivation there.”
Tips to make your New Year’s resolution stick: From the American Psychological Association • Start small — Make resolutions that you think you can keep. • Change one behavior at a time — Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time. • Talk about it — Share your experiences with family and friends. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers quitting smoking. Having some-
one to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating. • Don’t beat yourself up — Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your diet, or skipped the gym for a week because you were busy. Resolve to recover from your mistakes and get back on track.
24 / Southern Indiana Fitness Source / December 2013
• Ask for support — Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. For more information visit: www.apa.org
Southern Indiana Fitness Source / December 2013 / 25
Feature
Tis the season ... for stress Winter months mean mental health challenges // By MATT KOESTERS matt.koesters@newsandtribune.com
S
hopping in huge crowds of gift givers. Getting the house ready for visitors. Making sure everything on loved ones’ Christmas lists are wrapped and under the tree. Spending time with relatives. All of the relatives. Yes, even those relatives.
26 / Southern Indiana Fitness Source / December 2013
Just reading that put you a little on edge, didn’t it? This is supposed to be the most wonderful time of the year, but just go through the catalogue of recent holiday movies, and you’re bound to find a list of protagonists who are just at the end of their respective ropes. We’re all stars of our own little holiday dramas every year, and most of us are freaking out. Whether it’s paying attention to your finances or watching your caloric intake, an ounce of prevention is worth a pound of the cure, and that’s especially true during the holidays, says David Whittaker, a nurse practitioner with Floyd Memorial Medical Group — Behavioral Health. “Some people feel like they have to be the host, they have to prepare the meals, they have to go buy gifts for everyone and everything has to be perfect — they sort of set some unrealistic expectations, and then when that doesn’t happen they sort of have a crisis,
so to speak,” says Whittaker. “I think if you could plan those get-togethers ahead of time and not try to put everything off to the last minute, manage your time, I think you can minimize the stress of the holidays to where it’s something you can deal with and cope with.” Planning ahead isn’t just for making sure things are great for those around you. While the holidays often mean thinking of others first, it’s smart to be a little selfish, Whittaker says. “I think it’s important to not forget about yourself during the holidays,” says Whittaker. “Take time for yourself. Try to stick with your healthy habits. Sometimes people will tend to overeat during the holidays. They’ll tend to overdrink during the holidays. You need to keep that kind of thing in moderation.” And that means making promises to yourself. If you’re headed to a holiday gathering, promising yourself in advance that you’ll
only have one serving of turkey and one piece of pie will make turning down that second helping easier when you’re confronted with it. “You have to plan that in advance and tell yourself you’re not going to overeat,” Whittaker says. As if we didn’t put enough pressure on ourselves this time of year, nature has conspired to create another threat to mental health: Seasonal affective disorder. The onset of SAD is often attributed to the lack of natural light most people absorb during the winter months. Whittaker recommends the use of a wide-spectrum lamp to help, but just making an effort to spend time outside can be beneficial, he says. “I tell my patients that have this condition ... that a lot of patients with seasonal affective disorder do better if they’re doing something outdoors during the winter, because during the winter, we spend so much time indoors,” says Whittaker. “We don’t get
outside like we do during the summer, spring and early fall. Usually, the course of the condition lessens if they get out and do some activities outside, whether it’s just taking a walk outside during daylight hours.” SAD is nothing to be taken lightly. It could be the precursor to the development of more severe mental health conditions, Whittaker says. “It could be a precursor to developing major depression or bipolar disorder,” Whittaker says. Antidepressants have been shown to help, and SAD sufferers are advised to seek medical treatment, Whittaker says. “Some people are treated just during the period of the depression, and then when the depression clears in the spring, they are able to come off of the antidepressant,” Whittaker says. “Then they’ll come back in during the early fall to get back started on the antidepressants before the symptoms kick in.”
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Fresh Nutrition recipe
Tips for Keeping a
Healthy Diet
during the holidays Herbed hummus Dip
// JANET STEFFENS, M.ed. Purdue Extension Educator Floyd County jsteffens@purdue.edu
If having a healthy diet is your goal, don’t be derailed by the holiday season. You can enjoy holiday gatherings, gifts, and yes, even food. Following are a few plan-ahead ideas to help you enjoy the holidays and maintain healthy eating habits: • If you are cooking, keep meal plans simple. Choose a lean meat or main dish and serve fruits and vegetables seasoned with herbs, spices or citrus juice. Put the emphasis on enjoying family and friends. • Serve fresh salads and keep dressings low-fat and low-sugar. • For appetizers serve fresh veggie trays and low-fat dips. • A handful of roasted nuts provides protein and is healthy if no salt or sugar are added. • Keep dessert selections to one or two choices. Eat a small serving of your favorite dessert or a sample of both choices. • Take normal servings of food on your plate and avoid going back for seconds. • Before going to a party where appetizers and desserts may be high in calories, eat a healthy snack. You will be less likely to overindulge if you aren’t too hungry. • Limit alcoholic beverages if you drink or try mineral water with fresh fruit slices. Alcohol and mixed drinks have lots of calories and may lower your resolve to have a healthy diet. • Drink plenty of water and take a walk each day. Getting out in fresh air and moving will take your mind off high-calorie treats. Some fresh herb seasoning combinations with no extra calories include: • Dill — Snip into small pieces and sprinkle over carrots, cottage cheese, fish, green beans, potatoes, and tomatoes • Rosemary — Chop and sprinkle over chicken, fish, lamb, pork, roasted potatoes, soups, stews and tomatoes • Thyme — Take leaves off stems and add to eggs, lima beans, potatoes, poultry, winter squash and tomatoes • Parsley — Chop and use in potato salad and tabouli • Sage — Chop and add to poultry seasoning and stuffing — For more information about how to have a healthy diet contact Janet Steffens, Extension Educator, Floyd County Indiana (812) 948-5470. 28 / Southern Indiana Fitness Source / December 2013
Hummus is a healthy dip with lots of protein. It’s tasty in place of fatty dips and can be served with veggies or whole grain crackers. It can be made 2-3 days ahead and stored in the refrigerator.
// Ingredients: • • • • • • •
1 15 ounce can garbanzo beans (rinsed in a strainer under running water to decrease salt) 1 t. cumin powder 2 teaspoons chopped parsley 1 T. olive oil Juice from one lemon 1 clove garlic, crushed 1/4 cup Tahini (ground sesame seed paste)
// Directions:
1. Drain garbanzo beans and rinse in strainer under running water 2. In a food processor, combine beans, cumin, lemon juice, garlic, parsley, olive oil and Tahini 3. Blend on low speed to desired consistency 4. Add water to thin if needed 5. Add salt and pepper to taste and keep in refrigerator until time to serve 6. Serve with whole grain pita slices or crackers.
Natalie allen NAllen@stretch-n-grow.com Coach Natalie Allen is owner and director of Stretch-n-Grow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes. When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.
Resolutions Are Not Just For Grown-Ups Ever hear of a “goal-oriented” person? Ever wonder how they got that way? Most didn’t learn it from a book, they learned it from watching others set and achieve goals. Resolutions are about setting goals. And goals aren’t just for grown-ups. Kids should also set goals. This year try to involve your entire family in goal setting and most importantly, goal achieving. December is a perfect time to start asking your kids what they want to accomplish in the coming year. There are many areas of wellness you can target when helping your kids create their resolutions. Below are tips help guide you and your family toward wellness-oriented resolutions:
their decisions, it’s time to commit. Writing goals down is one of the most important things you can teach a new goal setter. Make your goal as specific and as detailed as possible so when your kids need a reminder, they have their own personal reference sheet.
The best way to get kids thinking is to ask them lots of questions. Ask what types of grades they want to earn, what sports they would like to try and what good food choices they want to make in the lunch line. By asking questions, you will help them imagine themselves doing the action items that they are describing to you. When they can visualize themselves making the tennis team, getting straight A’s, choosing carrots over chips and bike riding over television, their chances of creating a desire for this lifestyle is more likely to become a reality. Write it Down Now that you have asked enough questions, give your kids a few days to think about what they really want to accomplish in the coming year. Once they have made
Find a way to break up the goals into daily events and celebrate small victories. No one can achieve their New Year’s Resolution in a single day, but they can’t achieve it at all if they don’t succeed on a daily basis. At the end of each day, ask questions about what good choices your kids have made toward achieving their goals. Get the whole family involved. If everyone meets their daily goals all week, have a kickball party at the park, or go on a family bike ride. Setting goals is simple. Achieving them is the challenge. I truly believe that by encouraging your kids to make resolutions, setting those goals, you will improve the quality of their life and health in a way that will allow them to accomplish more than they ever dreamed.
Ask Questions
Post It
After writing down goals, post them where the whole family can see. Similar to social media, this will let everyone know what their goals are and friends and family will now be involved so that you’re not the only one asking about goal progress. Everyone will be helping you teach your kids not to give up and your children will gain a sense of community.
Celebrate
Southern Indiana Fitness Source / December 2013 / 29
SENIOR CORNER
Julie CalLaway jlcallaway@ymcasi.org 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.
Is It Worth It?
In October my husband and I visited the beautiful island of Aruba and if you knew anything about us, you would know that we never stay in the resorts. We always find a spot way off the beaten path and then spend our days exploring as much as we can in the time we have. On this particular trip we snorkeled for hours at a time, investigated the caves, hiked to the hidden beaches and climbed Hooiberg. Hooiberg is a volcanic formation that is 165 meters above sea level. They have built approximately 587 steps to get you to the top and have even put a gazebo at the half way point. This definitely isn’t the highest thing we have climbed, since we also climbed the Petit Piton on St. Lucia, which is 743 meters high with no steps. I think I was crazy the day we did that. On our way up to the top of Hooiberg, we passed two young couples coming down that looked like they climbed it daily. We also passed by an older gentleman, sitting in the gazebo, that said that was as far as he was going. Finally, closer to the top, we passed the older gentleman’s wife on her way down. She did not seem winded at all. I must admit, I kept thanking myself for doing my HIIT class because all that was going through my mind was 20 seconds work hard, 10 seconds rest. Once we got to the top we had the most spectacular view of the entire is-
30 / Southern Indiana Fitness Source / December 2013
land. In fact, they say on a clear day you can even see Venezuela. My thoughts were all about the accomplishment of the goal we set to get to the top and then the view. Wouldn’t it be great if after every work out you got to experience a view like I did? How boring it would have been if I had been on a stair stepper and done 587 steps. When I finished I would have been in the same place and nothing I was looking at would have changed. I felt sorry for the older gentleman that couldn’t even make it to the top to experience the view with his wife. I thought of the athletes that probably use the stairs as their weekly workout. How great for them. I guess my point of this whole story is to let you know that you need to continue to be physically active each day so that you can experience all life has to offer. You need to set goals for yourself, but make sure you are excited to reach them and that they are going to mean something once you accomplish them. And last but not least, as my husband has taught me, take the opportunities that life has given to you because if you wait, they may not present themselves again and you may miss out on something spectacular.
Peace on earth continued from page 15
In the Biblical account of the Christmas story, the angels pronounced to the watching shepherds that this coming Messiah would bring peace on earth. The Hebrew word for peace, “shalom,” carried rich, full meaning to the listening ear. At the surface, they wished for peace in their world. Rome was just the latest in a long line of oppressive countries occupying the Israeli homeland. But the Biblical idea of peace included a calm between people, both friends and acquaintances. They spoke of the day when there were no fights over sweaters, no robberies outside a retail store, no trauma in the home, no divorce among couples, and no estrangement between parent and child. Even more powerful — especially in a magazine promoting fitness — the idea of peace contained personal wellness. The shepherds listening to angelic promises of peace longed for the body, soul and spirit of each individual to be whole — physically fit, mentally alert, spiritually whole. This Christmas, let there be peace among all men. And let it begin with me.
Letting go
continued from page 9
them, they would not be sitting in my office in the first place. There is no such thing as a healthy or unhealthy diet. Food can work to promote health and limit health based on the frequency, quantity, and relationship we have with any particular food we consume. If the way you are eating now isn’t giving you the results you want, you must be willing to change. The real issue is the attachment we have to things that are or are not working for our health. It is the attachment that limits our ability to make changes. We have a tendency to ascribe value to these things. We have a tendency to identify with the labels we create for ourselves: I’m a runner, I’m a vegetarian, etc. When we shift our priority to health it liberates us to make changes that can influence our health in a lasting and permanent way. My challenge then is to let go of whatever attachment you have at the end of 2013 that has been limiting your health and happiness. Removing that obstacle for healing is a first step towards achieving the goal you want for your health in 2014.
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