June 2014 Southern Indiana Fitness Source by NT_publications

FOR A MORE ABUNDANT LIFE.

JUNE 2014

SOUTHERN INDIANA

THE MEN’S EDITION

PREVENTION

Essential Mens Health Screenings

CROSSFIT

CRAZE DAN SANDS’ FITNESS JOURNEY

Plus:

To Tan or Not to Tan

Special Care for a Special Time.

At WomanCare, we have a reputation for complete, compassionate OB/GYN care at every stage of a woman’s life… especially when you’re expecting. We have two Board-Certified Physicians, plus the three most experienced Certified Nurse Midwives in the region, so you can have the birth experience you choose – and they all deliver in Clark Memorial’s beautifully-appointed Family Birth Place.

We’ll be here from those first weeks right up through labor and delivery, with 3D/4D ultrasound for amazing images of your little one. But it doesn’t stop there. We also offer complete wellness care, including preconception care, family planning, infertility evaluations, menopause care, laparoscopic surgery and much more.

We work hard to see you at your appointed time…and to take time for all your questions and concerns. At every stage of life, our goal is to exceed your expectations. Just call (812) 282-6114 today to schedule an appointment. WomanCare…our name says it all.

The Mayo Clinic Chose Us. You Should, Too. No one looks forward to a colonoscopy. But if it’s time for yours, make the same choice the Mayo Clinic made — Gastroenterology of Southern Indiana. Why? Because GSI’s “adenoma detection rate” is more than twice as good as the national average, and matches the rate at the Mayo Clinic. And studies show that a higher ADR means fewer deaths from colorectal cancer. That’s why GSI is one of only ten practices in the U.S. chosen to participate in a trial being run by the Mayo Clinic. But we don’t rest on medical expertise alone. Everyone on our team works hard to keep you informed and comfortable at every stage of care. That may be why we enjoy a 99% patient satisfaction rating. From a colonoscopy or infusion therapy to a more complex procedure, ask your doctor to refer you to the experts at Gastroenterology of Southern Indiana. When it comes to what’s going on inside, you really should know better.

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

PROCEDURES • M2A Capsule Endoscopy • Flexible Sigmoidoscopy • G-Tube Removal • Infusion Therapy Center • Colonoscopy * • EGD * • ERCP * • Bravo Probe (48 hours pH testing) * • EUS - Endoscopic Ultrasonography *

A division of Gastroenterology Health Partners 2630 Grant Line Road, New Albany | 812.945.0145

www.ghpsi.com

* Always performed at an affiliated hospital

SOUTHERN INDIANA

FROM THE

EDITOR

PUBLISHER Bill Hanson EDITOR Jason Thomas DESIGN Stephen Allen PHOTOGRAPHY Christopher Fr yer Ty l e r S t e w a r t CONTRIBUTORS Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com

TARAH Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.

JASON

Finding inspiration through fitness This month’s SoIn features another survivor. Dan Sands saved himself — literally and figuratively. With a mindset of resigning himself to a family history of cancer, Sands let his body go, and with it, his mind. Fortunately his is a happy ending: Through religion and a discovery of CrossFit, a fitness craze that has gripped the nation for the better part of a decade, Sands is happy, healthy and strong — both in mind and body. Like Mary Koerber’s recovery from a stroke feature in the May issue of Fitness Source, Sands’ journey is one

of inspiration. If he and Koerber can achieve their goals, so can you. You can read about Sands inside, as well as other great wellness and nutrition tips. Also, please check out the information below this column. Southern Indiana is an activity community, and there are plenty of family-friends events happening across the region. The Floyd County Physical Activity Coalition has started Fitness Fridays at Sam Peden Park. How about packing up the family and burning some calories? Together, we can improve Southern Indiana’s well-being.

PETER 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

SOUTHERN INDIANA EVENTS FOUNDERS DAY 5K

When: Registration, 6:30 a.m.; starts June 28 at 8 a.m. Where: through historic Charlestown Fee: Pre-registered, $20; after June 22, $25 More information: 812-256-6443; email: fdracedirector@gmail.com. Proceeds benefit the Charlestown Beautification Committee.

PURDUE

The Purdue Extension Office is offering summer classes at 3000 Technology Ave., New Albany. All classes are from 11:30 a.m. to 1 p.m. • June 12: Food Safety Workshop (for volunteers who cook for community events): $15; the four steps to follow to keep food safe; how to identify potentially hazardous foods; preparing, cooking and storing food safely; importance of time and temperature. • June 17: Baking Gluten-Free: $10; Learn how to bake gluten-free breads; free recipes.

• June 19: Baking Yeast Rolls: Learn how to mix up a batch of bread dough, let it rise and bake to golden brown. $10 • June 26: Home Canning Vegetables Workshop: $20; Participants will learn about supplies and equipment needed for canning; when to use a pressure canner, water bath canner and when to freeze; steps for safe canning, more. More information: extension.purdue.edu/ floyd

FITNESS FRIDAYS

The Floyd County Fitness Coalition is sponsoring Give Me Ten! Fitness Fridays at Sam Peden Community Park in New Albany. The family-friendly event takes place between 5:30 and 6:30 p.m. near shelter house No. 1 by the playground. All are welcome to run the park during this community-wide fitness initiative. For more information visit wellnesscsi.com.

contents A SENSE OF

PURPOSE

Greenville man’s faith fuels his passion for fitness

There was a time when Dan Sands was living to die. That all changed about four years ago. Sands found God and was baptized. Sands believes he’s found his true calling: Helping others achieve fitness and maintain healthy lifestyles.

A Masters Sweep Jeffersonville residents competes goal of running in all five majors

by CHRIS MORRIS Reed Gabhart now has one less item on his bucket list. The Jeffersonville resident completed his goal last month of running in the five masters events of marathon running — Boston, New York, Chicago, Berlin and London.

26 Food for Thought by TARAH CHIEFFI June is National Men’s Health Month and aside from regular checkups with your doctor and various health screenings, there are other ways to take control of your health in your very own kitchen.

What’s in a Name? Everything. All compounding pharmacies aren’t the same. So if your physician or other healthcare provider recommends a compounded prescription, ask for Precision Compounding Pharmacy by name. Here’s why.

• We were the first PCAB Accredited Pharmacy in both sterile and non-sterile compounding in Indiana. • We insist on using only the highest quality ingredients. • We invest in advanced technology for more accurate measurement. • We seek out and adopt best practices and improved processes. • We regularly test for potency and sterility. • We work with your physician to find the best solution for you. • We offer more than 16 years of combined compounding experience.

COVER

Mens Health Screenings

Photo illustration by Christopher Fryer

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

SOUTHERN INDIANA FITNESS SOURCE PARTNERS

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

Let’s Work Out Together! We are ready to help: • Define Your Selling Goals • Stage Your Home to Enhance Its Value • Mobilize the Resources of the Entire Real Estate Community • Market Your Home Aggressively

Schuler Bauer professionals are running all of over town to market your home aggressively! We exercise every option to deliver powerful, cutting edge marketing! Plus... the Schuler Bauer team and our resources will save you time – so you’ll have more time to reach your personal fitness goals! For all our experience, our size, awards we have received and goals, we have accomplished in the past. Today the most important accomplishment we have to achieve is your satisfaction. • #1 in Total Listings • #1 in Total Sales • #1 in New Construction Listings and Sales • #1 in Sales of Properties over $400,000 • Three Regional Offices • Dominant Market Share (more than double our nearest competitor)

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RACING

Olympian diets: then and now

Tony Staynings, who represented Great Britain as a steeplechaser in the 1976 and 1980 Olympic Games, laughed when he was recently asked what his idea of nutrition was as a world class athlete. “We just tried to eat the basic foods that were best for us,” says the 11-time All-American at Western Kentucky University from his home in Vermont. “The science and data available today is so overwhelming versus what we had. We did not have the understanding of foods that today’s recreational runners have,” he added. “Because runners burn so many calories we ate almost anything and everything. Mostly we ate what didn’t hurt us in the next workout or race.” Contrast that with current steepler De’Sean Turner, who represented the U.S. at the 2013 World Championships in Moscow. “One of the biggest differences between my training in college and now has been in my diet,” says the Indianapolis native. “Coming out of high school ( where he was a two-time Indiana schoolboy champion in cross country and track) I thought I ate pretty well. Even at IU where we had access to more dietary information and an excellent training table, maybe I didn’t make the best decisions, because I still was running well.” Which is evidenced by his two Big Ten steeple championships and six All-American certificates. “But when I decided to move to the next level, one of the areas I saw that I could improve was my diet,” he says. And it has paid off. In one year Turner dropped five to seven pounds by eating wisely and without starving himself. “I noticed I was able to handle harder workouts, recover faster, and sleep better. Of course, all this leads to more confidence, which translates to better performances,” he said. His personal record for the flat 3K dropped 16 seconds to 7.50.58, and his best in the steeple showed a 21-second improvement to 8.25.68 — the latter on the way to the world championships and a third-place ranking among all U.S. steeplers. He opened his 2014 season with a 3.58 personal record in the mile and was the world leader in the

steeplechase after his first race of the season at that distance. Turner and Staynings encourage young runners — everyone actually — to be chose their foods wisely. Not only will it affect your athletic performance, but you are developing good health habits. Good races come and go, but you have your body for life. So you want to do what is best for it — always.

FRED GESWEIN

fastred@fredrun.com Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding. Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarksville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay active. Do something.”

De’Sean Turner (Indiana University) participates in the 2013 NCAA Track and Field Championships. Photo courtesy Indiana University Athletic Media Relations Southern Indiana Fitness Source / June 2014 / 7

To tan or not to tan Two experts weigh in on tanning bed debate // ELIZABETH BEILMAN

elizabeth.beilman@newsandtribune.com

// photos: TYLER STEWART

I believe there is no such thing as safe sun. —LISA BROOKING, PRESIDENT OF TRUE COLORS TANNING SALON

8 / Southern Indiana Fitness Source / June 2014

TEACHING SUN CARE, NOT SUN SCARE Lisa Brooking doesn’t deny that the nature of her business poses some health risks. “I believe there is no such thing as safe sun,” said Brooking, president of True Colors Tanning Salon. But she does say that there are ways to be exposed to sunshine — to her, tanning bulbs and the sun are one and the same — in a way that can minimize risk. “Whether they do it inside or out, they should do it in moderation,” she said. Indiana state law requires tanning salons follow strict guidelines, but Brooking said she’s an advocate for moderation anyway, which is something she can’t regulate outside her salons. “I cannot teach people when they’re

outside for four, five hours at a time ... When we scare all these people out of the tanning beds, they’re going to go right out to the sun,” Brooking said. “Our system will not allow people to burn.” True Colors Salon has a computer system, complete with fingerprint scanners that prevent people from salon-hopping, that limits the amount someone can tan. “We’ve lost a lot of customers over the years because at True Colors, we teach moderation,” she said. Brooking said that her salon limits tanning sessions to 20 minutes at a time and no more than one session in 24 hours. She said she doesn’t recommend people tan more than three times a week. “If you tan today at 2 o’clock, you can’t tan tomorrow at 1:30 p.m.,” she said.

True Colors Sales Manager, Jessica Walker, wipes down the level three, power trip bed at their Jeffersonville location, just off 10th Street.

New customers are evaluated based on their skin type, tanning history, tendency to burn and other factors. Brooking said she said she will recommend the duration of their first session. “You will be with us for 20 minutes before you ever even get in a tanning bed,” she said of first-timers. She also advises people use protective eyewear while in the bed to prevent cataracts from forming. “If there is a safe way to tan, we are coming close to it,” Brooking said. Brooking said that many people, including dermatologists, warn against using tanning salons. However, the result is that while people avoid salons, they’re exposing themselves to the sun unprotected for hours at a time. “Most people tan because tanning makes them look good. The benefits of doing it in a tanning bed is that it’s controlled,” she said. “... People want to tan, and it’s their right to tan.” And tanning has other benefits too — she said some of her customers come to True Colors to treat conditions such as Seasonal Affective Disorder, psoriasis, eczema and acne and to boost their vitamin D levels. “Tanning makes you look good and feel good,” she said.

GOING FOR THE NATURAL WAY Although tanning salons give controlled and limited sunshine exposure, Dr. Sudhir Polisetty, dermatologist for The Dermatology Center in New Albany, said that tanning beds are still more dangerous than the sun. “I will well advocate going out outside and getting ambient sun exposure [instead of] indoor tanning,” Polisetty said. That’s because of the difference in light — most tanning salon bulbs emit rays that are much more powerful than the sun. Tanning salons give 12 times the amount of ambient sunlight, he said. “Already with indoor tanning, you get a much more concentrated dose,” Polisetty said. Because UVB rays are known to cause more burning and skin damage, salon beds use mostly UVA lights. “Their whole thing is they concentrate mostly on UVA light,” he said. “So you don’t get the burn, you get the tan.” He said that in the 1980s, researchers incorrectly blamed UVB as the only culprit for skin cancer caused by sun damage.

Fingerprint scanners allow True Colors to monitor how frequently customers tan in a 24-hour period, and also prevents customers from tanning at one location and moving onto another.

“One of the big ways we’ve learned that’s not the case is indoor tanning,” he said. Polisetty said UVA may not cause visible skin damage, but it can still be harmful — and eliminating UVB rays can be harmful too because they stimulate repair mechanisms in the body. “It’s kind of tricky because yes, you get tanned and no, you don’t get burned [in tanning beds], but you don’t get the same repair response in your skin,” Polisetty said. In fact, the dermatologist said that just one trip to the tanning bed increases a person’s chance of getting melanoma by 75 percent. Additionally, someone who tans regularly is two and a half times more likely to develop non-melanoma skin cancer. To be on the lookout for cancerous moles, Polisetty said to keep the ABCDE acronym — asymmetry, border, color, diameter and evolution — in mind. Tanning in a salon does treat some conditions, but he said that there are safer ways to treat them. He recommends taking a vitamin D supplement regularly or getting 10 to 20 minutes of ambient sun exposure to treat acne or psoriasis. To truly treat seasonal affective disorder, a person needs UV rays through their eyes, which usually aren’t exposed in a tanning bed. He also warned against the addictive nature of tanning, which releases dopamine or the “feel good” chemical in the brain. “Similar to other street drugs, sometimes you need more and more of the stimulant to get that effect,” Polisetty said. “It is truly addictive.” Other ways to release dopamine include exercise or doing random acts of kindness, he said.

SO YOU KNOW

Trick to help identify cancerous moles: • A = Asymmetry: Any mole that has differing edges • B = Border: Moles without a well-defined border • C = Color: Anything other than a dark, even color • D = Diameter: Moles that are larger than six millimeters in diameter (about the size of a pencil eraser head) • E = Evolution: Any change in a mole

Southern Indiana Fitness Source / June 2014 / 9

REHABILITATION

SPORTS INJURIES: OVERUSE

DR. KIRK D. MORRISON Dr. Kirk D. Morrison is a board-certified chiropractic orthopedist specializing in sports medicine rehabilitation. Visit him online at morrisonchiropractic.net.

I find it difficult to talk about overuse injuries without reminiscing about changes in organized sports since I was a young teen. Football was the main sport in the fall, followed by basketball in the winter and baseball in the spring. Summertime was for rest and relaxation. The standard treatment for any injury was “shake it off” or “run it out.” Sport philosophy has changed a lot since then. Participation has increased overall and sports have become more serious and more competitive, at an early level. Many school age athletes are involved in extracurricular sports. Club ball teams and travel teams are the norm for the competitive/ serious athletes. Extracurricular team participation may also be a requirement if they want a spot on the school team.

SPECIALIZATION

Young athletes have shifted from playing multiple sports to training and playing the same sport year-round. Kids playing the same sport year-round have no off-season. This type of early specialization leads to more stresses on the body

and more overuse injuries. Studies indicate that approximately half of the sports related injuries among children and adolescents in this country are caused by overuse. Overuse injuries are repetitive trauma disorders; micro-traumatic damage to a bone, tendon, muscle or ligament that has been subjected to repetitive stress without sufficient time to heal or undergo the natural reparative process. Because these injuries develop over time, they are not as obvious as bruises or breaks and can be more difficult to diagnose and treat. But they can also be avoided more easily. Young athletes who participate in a variety of sports have fewer injuries and play sports longer than those who specialize before puberty.

GOALS: LONG TERM VS SHORT TERM One contributing factor to overtraining may be parental pressure to compete and succeed. The tendency is to think young athletic injuries are no continued on page 12

muscle out your competitors.

getsomeaaf.com

10 / Southern Indiana Fitness Source / June 2014

REDUCE

FAT

DAY 1:

Photos do not represent exercise group.

Back (4 sets, reps of 12, 10, 8, 6) Biceps (3 sets, reps of 10, 8, 6)

WITH WEIGHTS // article: Brittany Kordes,

B.S. in nutrition, assistant manager, Anytime Fitness â&#x20AC;&#x201D; New Albany

// model: Billie Greenwell // spotter: Matt Bonter, owner of Anytime Fitness // photos: Christopher Fryer

here has long been the misconception that cardio training allows the body to reduce fat faster than weightlifting. Cardio exercise has great health benefits, but the calories burned after a weightlifting session greatly outweigh those of a cardio session. Metabolism may be increased up to 36 hours post-workout, meaning the body is still burning calories after the workout session. Opposed to a weight training session, a slightly intense cardio session may burn about 40 to 80 calories immediately following the workout. A consistent weightlifting routine is important to achieve positive long term metabolic effects, such as increases in calorie burning, fat burning capacity and lean muscle mass. Proper nutrition before a weight training session is essential to maintain energy and blood glucose levels. Two meals are recommended to be consumed before the session begins. The first meal should be eaten two hours before the workout and include complex carbohydrates, such as oatmeal, Greek yogurt, brown rice with chicken, or a protein shake with a banana to boost the body with sufficient energy. Eating 40 grams of carbohydrates one hour before the workout can benefit individuals planning for an intense workout. As the carbohydrates are digested insulin raises, thus slowing protein breakdown and speeding muscle growth post-workout. Consuming protein after the workout session has ended is essential for muscle repair, recovery, and growth. Intake of protein varies based on body size, but 20 grams of protein has been recommended for maximal muscle growth. Whey protein is a great choice for postworkout because it is fast digesting and its Branched-Chain Amino Acids (BCAAs) help to repair and build muscles. At least 20 grams of whey protein should be ingested for proper muscle repair and recovery. A four-day split weight training program is recommended to build muscle and is appropriate for men and women. It is important to follow a proper diet and get adequate rest between weight lifting sessions for optimal results. Below is an example of a four-day split program with appropriate muscle groups and its sets and reps.

DAY 2:

Photos do not represent exercise group.

Chest (4 sets, reps of 12, 10, 8, 6) Triceps (3 sets, reps of 10, 8, 6) Rest

WORKOUT DAY 3:

DAY 4:

Photos do not represent exercise group.

SPORTS INJURIES: OVERUSE continued from page 10

big deal. Injuries in a young athlete can be permanent. Consider the long-term goals. The ultimate goal of youth sport participation should be to promote lifelong physical activity, recreation and skills of healthy competition that can be used in all facets of life. Proper rest is also a key factor in minimizing the risk of overuse injuries. The body needs rest time to recover from strenuous activity, especially when it’s a young body with still-growing bones and stilldeveloping muscles and tendons.

PREVENTION

The real solution is often ignored, which is preventing the injuries in the first place. Don’t think only about today’s game, but about the player’s athletic future, whatever that might be. Prevention of the repetitive trauma/overuse injury begins with a few common sense suggestions: • Do not spend more hours playing/practicing sports per week than your age. • Do not spend more than twice as much time playing organized sports than spent in unorganized play. • Do not specialize in one sport before late adolescence. • Do not play sports, competitively year-round. • Take a break from competition for one to three months each year, not necessarily consecutively. • Take at least one day off per week from training and sports. 12 / Southern Indiana Fitness Source / June 2014

Legs, calves, hamstrings, quads (4 sets, reps of 12, 10, 8, 6)

Shoulders, abs (4 sets, reps of 12, 10, 8, 6)

Q: A:

I’ve been diagnosed with arthritis, is there any hope?

941.9930

209 E. Lewis & Clark Pkwy Clarksville (Behind Autozone) www.morrisonchiropractic.net

Yes. Many forms of arthritis respond well to chiropractic therapy and rehab.

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Southern Indiana Fitness Source / June 2014 / 13

Y O J EN icnic

hy p Packing a healt // TARAH CHIEFFI // photos by CHRISTOPHER FRYER Summertime means picnic time. Whether it’s a small get together with friends or a large family reunion, outdoor get-togethers are a lot of fun and they also provide an opportunity to share delicious, healthy food with your loved ones. This year, instead of picking up prepared side dishes and desserts from your grocery deli, whip up one of these healthy homemade recipes for your next picnic or barbecue.

FRUITY DESSERT Ingredients • 1 1/2 cups raw walnuts • 1 1/2 cups raw pecans • 2 1/2 cups dates • 1 tsp each cinnamon, nutmeg and salt • 1 cup Greek yogurt • 2 tbsp honey • 1 tsp vanilla • 4 cups assorted fruit (berries, bananas, strawberries, peaches, kiwi, grapes, etc.)

FRUIT PIZZA 244 123 0 mg 16 mg 4.6 g 23.1 g

vs calories calories from fat cholesterol sodium fiber sugar

• Serves 16 Directions • Place walnuts, pecans dates, cinnamon, nutmeg and salt in a food processor and blend until fine and crumbly. Press evenly into a round pizza pan. Stir together,

14 / Southern Indiana Fitness Source / June 2014

MINI FRUIT PIE FROM GROCERY BAKERY 380 162 N/A 310 mg 5g 24 g • Serving Size - 1 plate Greek yogurt, honey and vanilla until well combined. Spread evenly over crust. Top with assorted fresh fruit. Refrigerate until ready to use (do not add fruit more than four hours in advance so it stays fresh).

Ingredients • 4 cups shredded cabbage or slaw mix • 1 cup shredded carrots • 1 medium apple, shredded • Juice of 1/2 lemon

• 1 tbsp apple cider vinegar • 2 tbsp olive oil • 1 tbsp Dijon mustard • Salt and pepper to taste

Directions • Combine cabbage, carrots and apple in a large bowl. In a small bowl, stir together remaining ingredients. Pour mixture over cabbage and carrots. Stir well until everything is evenly coated. Refrigerate until ready to eat.

COLESLAW APPLE AND CARROT SLAW

67 33 0 mg 50 mg 2.5 g 5.1 g

vs calories calories from fat cholesterol sodium fiber sugar

• Serves 8

PREPARED COLESLAW FROM GROCERY DELI

160 99 10 mg 160 mg 1g 13 g • Serving Size - 1/2 cup

POTATO SALAD Ingredients • 2 lbs sweet potatoes (about 4 potatoes), peeled and cut into 1 inch cubes • 1/2 cup Greek yogurt • 1/4 cup diced red onion • 2 tsp curry powder • 1/4 cup each of golden raisins and pistachios • Salt and pepper to taste

Directions • Place cubed sweet potatoes in a large pot, cover with cold water and bring to a boil over high heat. Cook until tender, about 12 – 15 minutes. Drain sweet potatoes and allow to cool in refrigerator for at least 30 minutes. While they are cooling, stir together the remaining ingredients in a large bowl. Toss sweet potatoes with curry mixture until potatoes are evenly coated. Refrigerate until cool, at least an additional 30 minutes.

CURRIED SWEET POTATO SALAD

187 22 1 mg 37 mg 5.5 g 4.6 g • Serves 8

PREPARED POTATO SALAD FROM GROCERY DELI vs 200 calories 72 calories from fat 30 mg cholesterol 400 mg sodium 3g fiber Fitness Source Southern Indiana / October 2013 / 10 g sugar • Serving Size: 1/2 cup

Getting Back to Basics with Precision Compounding.

hen the first pharmacists began serving patients — and for many years after — theirs was a very individualized profession. Each prescription was created from its basic ingredients for that particular patient, based on his or her specific circumstances. Today, the typical pharmacy is actually more like a dispensary. The medication you receive is manufactured somewhere else, and the pharmacy simply provides you with the dosage and quantity directed by your doctor. Precision Compounding Pharmacy is modeled after the original pharmacies. Working with your doctor, each prescription they create is compounded specifically for you from the highest quality ingredients, according to your unique needs, using advanced technology and methods. In many ways, they represent the pharmacy of the future, combining stateof-the-art technology with deep expertise to develop individualized solutions for every patient.

Who benefits from customized prescriptions at Precision Compounding Pharmacy? • A woman who is experiencing all the side effects of menopause — loss of energy, hot flashes, loss of libido and so on — can take advantage of bio-identical hormone replacement therapy from Precision Compounding to help restore balance and may alleviate those side effects. • A child who has difficulty swallowing medicine can have a prescription created as a flavored liquid or even as a compounded cream that can be absorbed through the skin. • Someone who is allergic to one or more of the ingredients contained in typical prescription medication can have that same prescription compounded without those ingredients.

• A patient who cannot tolerate the “standard” dosage of a particular medication can have a compounded solution created that may solves this problem. • Patients suffering from chronic pain may find that a compounded topical pain medication may provide prompt relief in many cases. • Even pets who are reluctant to swallow needed medications can benefit from having that same medication created in a compounded form that is easier for the pet’s owner to administer. In short, Precision Compounding serves any patient, at any age, whose unique needs may vary even a little from the “average.”

MEET THE PHARMACISTS. Denise Orwick, RPh | Registered Pharmacist “My objective as a compounding pharmacist is to be a problem solver that various medical disciplines and patients can resource for medication challenges. I hope to achieve positive outcomes for patients with solutions through compounding.” Denise Orwick has a diverse pharmaceutical skill set, a result of her experience working in retail pharmacy, compounding pharmacy, hospital pharmacy, and long-term-care pharmacy settings. Denise studied Biology at Indiana University Southeast and earned her Bachelor of Science degree in Pharmacy from the St. Louis College of Pharmacy in 1985. Passionate about continuing education, she has attended numerous symposiums and seminars over the years. She is licensed by the Indiana Board of Pharmacy. Her broad experience includes eight years as Staff Pharmacist at Floyd Memorial Hospital, where her duties also included

Adverse Drug Reaction Program Coordinator and Pharmacy Supervisor, and seven years as president and Pharmacist of Davis Drug Store prior to co-founding Precision Compounding Pharmacy in 2006. She continues to be a presenter for a variety of public education presentations and nursing inservices, and is an active community volunteer in health-related areas. A recipient of numerous awards, she is a member of Professional Compounding Centers of America, International Academy of Compounding Pharmacists, Indiana Pharmacist Alliance, Community Pharmacist Association and NCPCA.

Laura Pfaffenberger, Pharm.D | Doctor of Pharmacy “I am passionate about helping people improve their quality of life. Solving medication problems by creating customized formulations for our patients allows me to do this daily. Quality is of the utmost importance to me.” Through work in the hospital and retail settings, clinical experiences and her role as educator, Laura has developed a rich and varied body of knowledge and skills to serve patients. She studied at Indiana University-Purdue University of Indianapolis, and received her Doctor of Pharmacy (PharmD) from Butler University, College of Pharmacy and Health Sciences in 2001. Devoted to continual learning and expanding her knowledge base, she continues to attend a variety of conferences, symposiums and seminars. An Adjunct Assistant Professor in Pharmacy Practice at Butler University and Purdue University, she is licensed by the Indiana and Kentucky Boards of Pharmacy.

Laura’s experience includes both retail pharmacy settings and serving as Staff Pharmacist at Norton Suburban Hospital in Louisville before co-founding Precision Compounding Pharmacy in 2006. Enthusiastic about sharing her knowledge, she makes many case presentations, nursing inservices and public education presentations, and is an active community volunteer in health-related areas. A member of Professional Compounding Centers of America, International Academy of Compounding Pharmacists, Indiana Pharmacist Alliance and Phi Delta Chi Pharmacy Fraternity, she has been honored with a variety of professional awards.

Compounded Solutions for Every Need. FOR ADULTS Precision Compounding provides solutions for adults in a number of areas. Bio-identical hormone replacement therapy (BHRT) for both women (menopause) and men (andropause) Stress and hormone balance — also known as “Adrenal Fatigue.” Compounded solutions for Hospice patients with compounding solutions, which may be effective in areas such as nausea and vomiting; excess salivation; pain management; seizures; dry mouth; and thrush among others. Family medical practice, including: • Migraines • Mouth ulcers • PMS • Arthritis • Sports medicine & injuries • Pain management • Sore throat • Bad breath • Psoriasis • Gastroenterology • Infertility • Otic (ear) & ophthalmology (eye) concerns • Hemorrhoids • Anal fissures In addition to these areas of treatment, compounding has also been used for treatment with dermatology areas including, but not limited to: • Acne • Eczema • Baldness • Warts • Psoriasis • Sunburn • Wrinkle creams • Scarring

Dentists often find it necessary to have compounding pharmacists provide a solution for patients who need: analgesics, antiviral, antibiotic, sedatives, dry socket mixtures, root canal paste, plaque removal, oral rinses, and crown preps for example. These compounds can assist with problem areas and disease states such as: • Chronic non-microbial mucositis • TMJD • Canker sores • Herpes Simplex • Gum disease (gingivitis) • Pre- and post-procedural anxiety syndromes Of the many problems and diseases treated by your dentist, dosage forms can vary as much as the patient and can include, among others, the following: • Troches/ Lozenges • Gels — oral or topical • Dental ointment / Paste • Popsicles • Lollipops • Mouthwashes / Rinses • Chapstick / Lip balm Podiatrists will call on the compounding pharmacist to treat a variety of problems and diseases such as: toenails; calluses; wart removal; skin softeners and moisturizers; transdermal treatments for neuropathy; wound care; and heel spurs. They may also seek a solution for excessive foot odor and wetness; anti-fungal foot powders; and inflammation.

Why Choose a PCAB Accredited Pharmacy? FOR KIDS When kids are sick or facing surgery, getting them to take medication can be a challenge. The easiest way to get your child to take the prescribed medication may simply be to find a delicious flavor the child enjoys and turn it into a medicated lollipop! Precision Compounding can be the difference in a compliant child medication regime — and can help you avoid hours of fighting and wasted time trying to get your child to take the prescribed medication to ensure his/her speedy recovery. Other common pediatric needs include, but are not limited to: • Analgesics • Diaper rash • Baby pacifier delivery • Psoriasis/eczema • Antibiotics/antivirals • Head lice • Pediatric dosing bottle • Pediatric suppositories

FOR PETS Unfortunately, humans aren’t the only creatures who get sick. If you have ever had to give your dog or cat a pill, you now how hard it can be! Precision Compounding Pharmacy offers a variety of solutions, from simply flavoring the dog or cat’s medicine to insulin needs and vitamins. The compounding pharmacists at Precision Compounding Pharmacy can create a customized formula for any of your veterinary needs.

Precision Compounding Pharmacy is southern Indiana’s only PCAB Accredited Pharmacy. Here’s why it matters. While all pharmacies must meet licensure requirements, PCAB accredited pharmacies have gone the extra mile to demonstrate that they comply with nationally accepted quality control, quality assurance and quality improvement standards. This helps assure that the patient receives a quality medication. In order to demonstrate compliance with PCAB standards and earn PCAB accreditation, pharmacies voluntarily participate in an evaluation process that includes: • Verification by PCAB that the pharmacy is not on probation for issues related to compounding quality, public safety or controlled substances. • Verification that the pharmacy is properly licensed in each state it does business in. • An extensive on-site evaluation by a PCAB surveyor, all of whom are compounding pharmacists trained in evaluating compliance with PCAB’s quality standards. This evaluation includes: - An assessment of the pharmacy’s system for assuring and maintaining staff competency. - A review of facilities and equipment. - Review of records and procedures required to prepare quality compounded medications. - Verification that the pharmacy uses ingredients from FDA registered and or licensed sources. - Review of the pharmacy’s program for testing compounded preparations. Only when a pharmacy has met PCAB’s rigorous standards, is accreditation issued. PCAB accreditation means the pharmacy has independent, outside validation that it meets nationally accepted quality assurance, quality control, and quality improvement standards. When choosing a compounding pharmacy, PCAB suggests looking for the designation “PCAB Accredited® compounding pharmacy” or the PCAB Seal.

Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE

FEATURE

June is National Men’s Health Month

Men, don’t wait until it’s too late Preventative screenings save lives // CHRIS MORRIS

chris.morris@newsandtribune.com

SELLERSBURG — Dr. Federico Salcedo understands most men avoid going to the doctor, unless it’s absolutely necessary. Preventative medicine is not at the top of their to-do list. And that, he said, needs to change. “It’s the most important part of health care,” said Salcedo, who operates a general care practice for Floyd Memorial Hospital

at 433 North Indiana Ave., Sellersburg. “The important thing is to make it accessible to a lot of people.” A lot of men believe screenings begin at a certain age, or when their hair turns gray, but that is not the case. “Screenings start the minute you are born,” he said. “Screenings are so important so you can catch something before it develops at a

later age. But men have the mentality like if their car is broken, you take it to a mechanic to get it fixed. It’s like their health. If they are sick they go to the doctor. They probably pay more attention to their cars.” However, Salcedo also said there are tests that may not be necessary or age appropriate. He also said common sense should play a part in overall health care. He said men who smoke or are overweight will likely have more health issues and should always go for preventative screenings. continued on page 26

Mens Health Screenings Colonoscopy. Every 10 years starting at age 50 if no family history of colon cancer is present. If family history is present, every five years beginning at age 40, or 10 years prior to your closest relative’s age at the onset of colon cancer, if that is less than 40. African Americans should begin regular screening at age 45.

immediate results that show the level of sugar in your blood at the time of the test. An A1C is a blood test done in a laboratory that reveals a three month average of blood sugar levels.

Cholesterol. Yearly starting at age 35. High cholesterol levels do not produce symptoms until advanced disease is present, and can lead to increased risk for heart attack and heart disease.

Blood Pressure.

Yearly after age 20, and more frequently as age progresses, according to other conditions present; such as diabetes, heart and kidney disease. High blood pressure often produces no symptoms, but left unchecked, can cause permanent damage to bodily organs. It is a quick, painless, highly accessible screening that is available free at many pharmacies, hospitals and health care clinics.

Digital Rectal Exam/Prostate Specific Antigen Test (PSA). Starting at age 50, men should talk

to their doctor about the pros and cons of prostate cancer screening, so they can decide if testing is the right choice for them. If they are African American or have a father or brother who had prostate cancer before age 65, men should have this talk with a doctor starting at age 45. If men decide to be tested, they 20 / Southern Indiana Fitness Source / June 2014

Lung CT Screening. Yearly for smokers with a 30-pack year smoking history (one pack per day for 30 years, two packs per day for 15 years, etc.), smokers aged 50 to 74, those with a first degree relative with a history of lung cancer and aged 50 or more, and those with a history of smoking and prior exposure to asbestos. More frequently testing may be needed if abnormalities are present. Photo Illustration: Christopher Fryer should have a PSA blood test with or without a rectal exam. How often they are tested will depend on their PSA level. Blood Sugar or A1C. Yearly after age 45 to monitor changes to blood sugar that may not produce obvious symptoms, and to diagnose and treat pre-diabetes before developing full-fledged Type 2 diabetes. A blood sugar test done with a finger prick produces

Peripheral Arterial Disease (PAD). Yearly for everyone age 65 or older, or yearly after age 50 for those with diabetes and/or a history of smoking. PAD screening involves a simple Ankle Brachial Index (ABI) test, which is a blood pressure taken in the ankle to reveal arterial pulses to the extremities. — Floyd Memorial Hospital

PERSPECTIVE

Prevention — It Works for Men Too There are two approaches to health. The first approach ignores health until there is an issue down the road. We then attack the issue with fervor and necessity hoping that it isn’t too late to achieve a change. The second approach utilizes prevention. The goal is to avert health issues that may come up if the preventative practices are ignored. The first method is damage control while the second is avoidance of the issue completely. In my experience working with individuals to transform their health, I have seen that women tend to embrace the “prevention” mindset while men use the “wait and deal with it when it is an issue” approach. This isn’t always the case, but it is worth exploring a couple of ideas that men can maintain to cultivate a more proactive and holistic view of health. Balance. Balance between the work and personal life is often discounted by men. This is perplexing because the personal dynamic is often sacrificed so

that one can become a professional success in order to better support the personal life. Part of this misappropriation of attention is the idea that we will have time down the road to connect in a personal manner. I have seen over and over again, the health of men deteriorates as the quality of their personal relationships depreciate. There must be a balance between the work and personal life. Investing in the relationships with friends and family now will support health later and as health maintains or even improves, the work productivity will progress too. Consistency. Consistency regarding health requires a habitual practice of considering health as a compelling factor for the choices encountered on a daily basis. Prevention is the result of consistently valuing health. For men a simple practice that is often neglected is to have an annual exam and blood work with your primary care physician. I continued on page 27

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.

KEEPDAD DADIN IN KEEP THEGAME GAME THE

June June Is Men’s Health Month Is Men’s Health Month YMCA OF SOUTHERN INDIANA YMCA OF SOUTHERN INDIANA

The purpose of Men’s HealthHealth MonthMonth is to is heighten the awareness The purpose of Men’s to heighten the awareness of preventable health health problems and encourage earlyearly detection andand of preventable problems and encourage detection reatment of disease amongamong men and treatment of disease menboys. and boys. Visit our booth Clark Men’sMen’s Health Fair Fair and and Car Car Show on on Visit our at booth at Memorial’s Clark Memorial’s Health Show Saturday, May 31May from 1:00 p.m. Get the screenings Saturday, 319:00 from a.m. 9:00to a.m. to 1:00 p.m. dad Get dad the screenings hat can help keep him in the game. that can help keep him in the game. The Y is the perfect place for the entire family to get active, stay is thefun perfect placeJoin for the family stay healthy The andYhave together. theentire Y that dayto orget byactive, June 13 and and have fun together. Join the Y that day or by June 13 and pay NOhealthy JOIN FEE. pay NO JOIN FEE.

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ymcasi.org ymcasi.org Southern Indiana Fitness Source / June 2014 / 21

A SENSE OF

PURPOSE

Greenville man’s faith fuels his passion for fitness // MATT KOESTERS matt.koesters@newsandtribune.com

// photos: CHRISTOPHER FRYER There was a time when Dan Sands was living to die. Sands, a Louisville native and Greenville resident, recalls when he didn’t have much regard for his own life. A heart attack had killed his father, and his grandfather had succumbed to cancer. The ex-Marine was certain that he was headed for an early grave, and he was content to let it happen. “I’ve got all of these predisposed conditions that run in my family, so I always had this mentality like, it doesn’t matter what I do, I’m going to die young no matter what,” Sands says. “So I might as well smoke and eat horribly and do whatever I want to and actually enjoy life — or at least what I thought I was enjoying life.” That all changed about four years ago. Sands found God and was baptized. He quit smoking cold turkey and stopped drinking. He left behind an unhappy, stressful career as a car salesman and became obsessed with getting himself back into the shape he was in when he was in the Marine Corps, losing 30 pounds in 90 days. Sands believes he’s found his true calling: Helping others achieve fitness and maintain healthy lifestyles. His growing fitness business, formerly known as Hybrid Maxfit, recently became CrossFit Jeffersonville. CrossFit has been around since 2002, but has really begun to gain momentum as a sought-after fitness method in the last three to four years, Sands says. “When I ran into CrossFit, I was like, man, this is fantastic,” he says. “It’s different every day, so you stay engaged. You never know what’s going to happen tomorrow.”

FINDING PURPOSE

When Sands found religion and quit selling cars, he was unsure of what his next move was. He credits Rick Warren’s book “The Purpose Driven Life” for helping him decide that he wanted a career in fitness. “It’s about taking the gifts that God gives you, and how to take those gifts and use them for God’s purpose, for what we’re put here to do,” Sands says. Sands knew he was a good talker and a good salesman. He had always been involved in the athletic activities of his children, coaching Little League baseball and football. His renewed love for fitness led him to decide to turn his passion into a career. “I decided that this is what I want to do,” says Sands. “I want to teach people how to become healthy. Then I start figuring out, so, continued on page 23 22 / Southern Indiana Fitness Source / June June2014 2014

CROSSFIT CRAZE ON THE WEB

www.hybridmaxfit.com

GETTING STARTED

CrossFit can be scaled to any level of fitness or experience, but form is important. CrossFit Jeffersonville Owner Dan Sands requires that new members take a seven-class “on-ramp” program to go over the basics of CrossFit before they transition into regular classes. The on-ramp program costs $150, and includes two weeks of instruction at the conclusion of the seven initial classes. After that, a month-to-month membership at CrossFit Jeffersonville costs $125 per month, with reduced prices for six-month and yearly commitments. Additionally, CrossFit Jeffersonville offers a 20 percent discount for members of the military, police officers and firefighters, and a 15 percent discount for students. The minimum age to participate is 13. To learn more, visit www.hybridmaxfit. com or call Dan Sands at 502-356-5382.

Dan Sands demonstrates a weight lifting technique to Kenny Burris, Sellersburg.

what should I do first?” Sands sought and earned certification as a personal trainer through the American College of Sports Medicine. He started offering boot camps in his 850-squarefoot Greenville garage, which he fitted with some basic exercise equipment and a chin-up bar. His first six-week class had just two students, and he was getting up at 3 a.m. in the middle of winter to make sure there was enough heat for the 5:30 a.m. classes. The next boot camp had 12 members. Soon, he was working as a trainer for a friend’s fitness school, and when that closed, Sands started working on finding a place to open his own business. Hybrid Maxfit opened at 521 Michigan Ave. in Jeffersonville on April 1, 2013, offering boot camp classes and Zumba. The going was slow at first, but has slowly and steadily picked up since. The space Sands’ business occupies is austere, and he reinvested his revenue from memberships back into the business to purchase equipment like squat racks and jump boxes.

THINKING INSIDE THE BOX

Sands redubbed his business CrossFit Jeffersonville upon gaining CrossFit affiliate status from the national organization. A CrossFit participant at Sands’ “box” — don’t call it a gym — won’t know what’s going to be on the agenda until she walks through the door. The workout of the day, or WOD, is determined by Sands, who is a Level 1 CrossFit instructor. A WOD will usually alternate between two exercises, doing a different number of reps each go-round. And there’s no rest between rounds. “You’re going to go straight through it,” Sands says. “The idea, the reason that CrossFit works is because you’re high intensity the whole time. They’re not real long workouts — you’re talking 15 to 20 minute workouts at the most.” Exercises incorporated in CrossFit will vary, but they’ll always have one thing in common: functional movement. CrossFit novices won’t dive right in; instead, they’ll take a seven-class “on-ramp” program first, where they’ll start off learning the basics of how to perform deadlifts, squats and presses, along with all variations thereof.

CROSSFIT CULTURE

Class sizes vary at CrossFit Jeffersonville, but tend to range between four and 12 students. The students are overwhelmingly women, says Sands, and while everyone works at their own pace, the workouts can get competitive. That actually builds a sense of camaraderie, says student Tonya Wetzel, 31, Borden. “I actually like the group classes,” says Wetzel, who began taking CrossFit in December after about six months

continued on page 30

Southern Indiana Fitness Source / June 2014 / 23

» COME J U D G E

for Yourself.

GOLFERS FROM AROUND THE WORLD COME TO CHALLENGE THE JUDGE and the two other golf courses in Prattville at RTJ Capitol Hill. Bring your clubs and come take on Judge hole number 1, voted the favorite hole on the Trail. Complete your day in luxury at the Marriott and enjoy dining, firepits and guest rooms overlooking the Senator golf course. With the Marriott’s 20,000 square feet of meeting space, 96 guest rooms and luxurious Presidential Cottage combined with three world-class golf courses, business and pleasure can definitely interact in Prattville.

THE ROBERT TRENT JONES GOLF TRAIL AT CAPITOL HILL is home of the Yokohama Tire LPGA Classic on the Senator Course September 18 to 24, 2014. The Marriott Prattville is part of the Resort Collection on Alabama’s Robert Trent Jones Golf Trail. Visit www.rtjgolf.com or call 800.949.4444 to learn more.

TOM MAY tgmay001@gmail.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.

After God’s heart A 2008 feature article in Vanity Fair magazine titled “Men Evolving Badly” featured a cartoon sketched line up taking man from Abraham Lincoln to John Wayne to Mickey Mantle to Homer Simpson. The article went on to describe the various reasons that men are worse today than they were a hundred years ago. Apparently many women agree — six years later the article is still one of the most viewed columns on its website. What should real men be “evolving” to be? While the answer to that question is a bit elusive, it isn’t difficult to find someone who will tell you what a real man “should not” do. In 1982, a New York Times best-selling book was “Real Men Don’t Eat Quiche.” Today the book’s title is “Real Men Don’t Text.” In between we have been told that real men don’t order wimpy-named drinks, don’t open doors for women, and don’t carry purses. The Four Seasons told us that big boys don’t cry. There was even a forgettable movie called “Real Men Don’t Eat Gummi Bears.” What do real men do? There is an interesting passage in the Bible where David — shepherd boy, giant killer, and king — is described as being a man after God’s own heart. What would I have to be in order to be after the heart of God? A man after God’s heart is not perfect, but passionate. A man after God’s heart would be sinless, right? No, only one man could claim that status. Instead, in the midst of sin, a man after God’s heart is pierced when he sins. He vows to change, to strive toward integrity and holiness, to be faithful. He does not allow the

world to make him callused, but refreshes his spirit by thinking about the things that are true and just. A man after God’s heart is not haughty, but humble. Throughout the Psalms, David is a man who counts on God for deliverance. He understands that his strength is not in his own powers, but in the God whom he represents. He yells out to Goliath, “You come against me with sword and spear, but I come to you in the name of the Lord Almighty.” He gratefully writes in Psalm 25 “in you O Lord I place my trust.” A man after God’s heart is not reprehending, but responsible. When confronted with his infamous sin with Bathsheba, David did not blame his parents, or his circumstances, or the failings of his current wife. He did not shrug his shoulders and say, “Boys will be boys.” He tore his clothes, repented sincerely, and wept. John Eldredge, in a fascinating book titled “Wild at Heart” says that men, just like the ones in our favorite stories of fiction, were created for an adventure, were made for a battle to fight in, and carved to rescue a beauty. When we pursue those dreams, we are never closer to the man we were meant to be. If you have ever tried to be a man of integrity in a world of corruption, you know the battle the Eldredge says we are fighting. In our workplace, in our marriages, as fathers and grandfathers, are you up for the adventure? There is a beauty worth rescuing.

Southern Indiana Fitness Source / June 2014 / 25

NUTRITION

June is National Men’s Health Month

Food for thought TARAH CHIEFFI Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www. whatigather.com

June is National Men’s Health Month and aside from regular checkups with your doctor and various health screenings, there are other ways to take control of your health in your very own kitchen. The foods we eat do more than just give us energy, they can also help to prevent disease and many of the physical declines associated with aging, such as muscle and bone loss. Today we are going to talk about a few of these foods, their health benefits and how to use them. Oysters: You may have heard before that oysters have aphrodisiac properties, but do you know why? Oysters owe their libido-enhancing qualities to the mineral zinc. Just a few oysters provide a full day’s supply of zinc, which can help to protect against prostate cancer thanks to its healthy dose of antioxidants. Zinc may also enhance sexual function by increasing testosterone production and blood

circulation. Make your next date a night out at a local oyster bar or try grilled oysters at home. Fatty Fish: Fatty fish such as salmon, tuna, sardines and mackerel are at the top of almost every list of superfoods and this list is no exception. The polyunsaturated omega-3 fatty acids in these fish not only support heart function, they also promote a healthy immune system, which can reduce the risk of certain types of cancer, including prostate cancer. Omega-3 fatty acids also have anti-inflammatory properties, which can help to lower triglyceride levels, reduce aches and pains associated with physical activity and offer arthritis relief. Look for “wild caught” fish as opposed to farmed varieties and aim for two to three servings per week. Enjoy salmon grilled on cedar planks or a tuna salad made with canned tuna, mustard and chopped veggies. Cruciferous Vegetables: Veggies like broccoli, continued on page 29

PREVENTATIVE CARE continued from page 20

The following is a list of recommended tests for men according to MedlinePlus:

MEN 18-39

• Blood pressure screenings every two years • Cholesterol screening and heart disease prevention: Men 34 and older should be checked every five years. If you have risk factors for heart disease, start getting screened earlier, at age 20. • Go to the dentist every year for an exam and cleaning. • Have eye exam every two years.

MEN 40-64

• Blood pressure screening, every two years. • Cholesterol screening for men age 34 and older should be checked every five years, • Men ages 50 to 75 should be screened for colorectal cancer — stool test every year; flexible sigmoidoscopy every five years; colonoscopy every 10 years. • All men ages 50-70 with risk factors

for osteoporosis should discuss screening with their doctor. • Preventative checkup every two years until age 50, then once a year. • Men 50 and older should discuss prostate screening with their health care provider.

MEN 65 AND OLDER

• Men ages 65-75 who have smoked should have an ultrasound done to screen for abdominal aortic aneurysms. • Blood pressure should be checked every year • Cholesterol should be checked every five years if levels are normal • Men ages 50 to 75 should be checked for colorectal cancer • Men 65 and older should get a pneumococal vaccine • You should get a flu shot every year, and a tetanus-diphtheria booster every 10 years • All men 50 and older should talk to their doctor about prostate cancer screening • Men should have yearly checkups

26 / Southern Indiana Fitness Source / June 2014

FEATURE

A Masters Sweep

Jeffersonville resident competes goal of running in all five majors // CHRIS MORRIS

chris.morris@newsandtribune. com

JEFFERSONVILLE — Reed Gabhart now has one less item on his bucket list. The Jeffersonville resident completed his goal last month of running in the five masters events of marathon running — Boston, New York, Chicago, Berlin and London. It’s an accomplishment few can boast about, but it’s one Gabhart dreamed of for the past decade. “I had ran in Boston and Chicago, so I just decided to shoot for it,” he said. “Plus it made me go to Europe a couple of times.” Gabhart, 52, has always been a runner, but didn’t compete in his first marathon, which was in Alaska, until he was 40 years old. Last month in England was his 10th marathon. He said all five of the majors are unique, although he said Boston may be the most memorable because it is the oldest and you have to qualify in order to get into the field. “Boston has so much history,” he said. “It’s over 100 years old and you are running on the same ground as many of the elite runners who have ran there. It’s a

major sporting event. New York is unique because you run in all five boroughs. “Marathons have become a big vacation industry. When we ran in Alaska there were moose around and there are always people cheering on the streets at these races. In Berlin we ran through the Brandenburg Gate.” But he said if he goes back to Europe, it will be as a tourist, not a runner. “This will be my last one,” he said of the London marathon. “This will be my fifth major so I am going to hang up marathons. They take a toll on you.” Gabhart, who is head of St. Francis School Goshen Campus, says he has been running for more than three decades and has participated in “12 or 13” Kentucky Derby mini marathons. He said while it’s hard work to prepare for a 26-mile race, he said the benefits of running outweigh any pain. “The question you always get when people find out you are training for a marathon is ‘why,’” he said. “There are so many reasons ... there are so many benefits from running. “When I was young I couldn’t sprint but I had endurance, I could run distance,” he contin-

Reed Gabhart competes in the New York City Marathon. Photo Provided by Reed Gabhart.

ued. “I have been running for 34 years and have never stopped. I had to take time off for knee surgery a few years ago but I have always ran.” He said preparing for a mara-

thon is an 18-week process, and runs about 40 miles a week. He said most of the time he runs alone. “I prefer that, It allows you to clear your head,” he said.

PREVENTION — IT WORKS FOR MEN TOO continued from page 21

imagine we have a certain number of visits to the doctor we will take during our life. If we ignore them early in life when they are quick, painless, and inexpensive we will stockpile them and have to get caught up later in life when they take an inordinate amount of time and require expensive and invasive procedures. Visit your primary care

doctor and address your health today so you can avoid time in the doctor’s office down the road. Health is a priceless asset. Imagine your ideal life. Now try to imagine it with a chronic or debilitating disease. With balance and consistency we can invest in our health today and the outcome down the

road will be in alignment with the future we envision. Life is journey and consciously or unconsciously every step we take is moving us towards or away from a more healthy future. The choice is ours regarding where the next step will take us.

Southern Indiana Fitness Source / June 2014 / 27

NUTRITION FEATURE

JULIE CALLAWAY jlcallaway@ymcasi.org Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. She has a degree in Sports Studies from ISU with a specialization in athletic training.

Snorkeling

away the

stress

Photo: Jeff Callaway

So, on my vacation to St. John, U.S. Virgin Islands, in May I was a little concerned about not continuing my exercise routine that I do on a daily basis. I didn’t want to be the person that went on vacation and gained five to 10 pounds But I didn’t have to worry about that because my husband and I not only hiked to remote beaches, we also snorkeled for two to three hours each day. Snorkeling builds your cardiovascular and muscular strength/endurance and is great for stress relief. Cardiovascular fitness is strengthened because you are using your legs and arms to propel yourself through the water or to tread water. Your maximum oxygen uptake can be increased because you are breathing through a tube which provides some resistance when you exhale, which in turn can strengthen the lungs. If you happen to get water into your snorkel you will have to use an explosive exhale to clear it, which can also help strengthen the lungs. You will start to regulate and focus on your breathing which can be very similar to doing breathing exercises or similar to the breathing that is done while performing yoga. Muscular strength and endurance will be improved because you are constantly working against the resistance of the water to kick or pull through the water. You can also burn anywhere from 300 to 400 calories per hour when snorkeling depending on your weight and physical build.

28 / Southern Indiana Fitness Source / June 2014

I have found snorkeling and scuba diving to be one of the most calming activities I have done. I know some people freak out having things swim by them or by the unknown of what lurks in the water, but the best thing you can do is to stay calm and relax. You have to focus on your breathing and when you do that you will feel your entire body start to relax. You really can’t hear much under water so it blocks out all the outside diversions that may pull you out of focus, so then all you need to do is imagine the world beneath you is a huge seek and find. You will see things swim around you, below you, and toward you but you will also see things that are hiding in the sea grass and coral. The creatures you are watching are doing their everyday activities and you just happen to be lucky enough to witness it. A sea turtle and spotted eagle ray are two of the most graceful swimmers in the ocean and it’s hard not to find yourself falling in sync with them. Snorkeling is a low to no impact activity so even folks with joint pain, injuries or weight issues can enjoy it. You just need to make sure you can swim or wear the proper safety vest so that it will keep you afloat. Don’t feel like you have to go to the ocean to snorkel, this can be done in a swimming pool also. You just won’t get to see all the “things” that lurk beneath unless of course you have a very scary pool.

Got Spring

Fever?

Go Ahead — Embrace it!

DR. JAMES EVERSOLE Dr. James Eversole is a board certified emergency medicine physician at Floyd Memorial Urgent Care Center — Highlander Point. For more information visit floydmemorial. com.

Just follow these tips first

BEWARE OF BUGS

LEAVES OF THREE, LET IT BE

Warm temperatures attract people and bugs alike. Ticks and mosquitoes are just a few of the culprits who can carry diseases that are potentially lethal to humans, including West Nile virus and Lyme disease.

Familiarize yourself and your children with what poison ivy and oak look like. Remember to avoid any plants with three leaves. If you come in contact with poison ivy or oak, follow these tips: • Immediately take a hot, soapy shower and wash all clothing in hot water. • If a pet is exposed, bathe them immediately before allowing them in the home, where they can spread residue. • Keep over-the-counter hydrocortisone creams and calamine lotion on hand for treatment should a rash occur. In some highly sensitive individuals, prescribed oral and topical steroids may be necessary to make the rash subside.

TO PREVENT EXPOSURE TO MOSQUITOES: • Use a repellent containing 20 percent DEET, especially at night or in damp, wooded areas. • Mosquitoes come out most between dusk and dawn, so cover legs and arms when outdoors during that time. • Mosquitoes are attracted to stagnant water, so clean your gutters, and avoid having items that collect water such as buckets and old tires lying around.

TO KEEP TICKS AT BAY:

• Use a repellent with 20 percent DEET. • Avoid areas that are high in leaf litter, wooded or have high grasses. • Wear a hat, long sleeves, pants and covered shoes. • After coming indoors, shower immediately and check your body for ticks, particularly in the hair and places where the skin creases, such as armpit and groin areas.

TICK REMOVAL AND MONITORING 1. If the tick is embedded, seek medical attention for removal. If the tick is just attached to the skin, grasp the tick as close to the skin’s surface as possible using fine-tipped tweezers. Never follow folklore remedies such as covering the tick with nail polish or using heat to make it detach. The goal is to remove the tick as quickly as possible, not wait for it to die or detach. 2. Pull upward with steady, even pressure so mouth-parts don’t break off and remain in the skin. If this happens, remove them with tweezers. 3. After removal, use rubbing alcohol or soap and water to thoroughly clean the bite area and your hands. Monitor for fever/chills, muscle aches, fatigue or a bull’s-eye shaped rash. If any of these symptoms develop, see a doctor for treatment immediately.

FOOD FOR THOUGHT continued from page 26

cauliflower, Brussels sprouts and cabbage can provide protection against both heart disease and cancer thanks to their high levels of vitamin C, beta-carotene, potassium and antioxidants. A recent Harvard study found that eating at least five servings a week can help to prevent bladder cancer, which is the fifth most common cancer among men. Try roasting broccoli or cauliflower with olive oil, salt and pepper or make a tasty slaw with shredded cabbage, carrots and apples, lemon

juice, olive oil, salt and pepper. Tomatoes: Tomatoes are packed full of lycopene, a potent phytochemical that gives tomatoes their deep red hue and also provides those important antioxidants I mentioned earlier. Tomatoes’ antioxidant properties provide further protection against prostate cancer and can help to slow its growth by preventing free radical damage in the body. Aim for at least two half-cup servings a week in the form of tomato sauce, tomato soup or

chopped tomatoes on your salad or in a spicy guacamole. More men’s health superfoods • Berries • Eggs • Potatoes • Sweet potatoes • Bananas • Nuts • Peppers — Source: WebMD, Men’s Health Southern Indiana Fitness Source / June 2014 / 29

FIT PARENTING FEATURE

Gone Fishing Every chance we get my family takes advantage of the water. Fishing is one of the most consistent events that we participate in all year long. Recently we took some new guests with us and it opened my eyes to the amount of skills that can be mastered while fishing. Here are some skills that you can practice with your kids while enjoying the delightful sport of fishing.

THE PREP WORK

Adding line to your pole is a perfect opportunity to let your child practice reeling in the line. If you have ever done this, you know that they will get plenty of practice before the reel is full. This will allow them the opportunity to develop their finger dexterity skills and practice holding the pole still while moving their other hand in circles. Another preparation check list item is setting up your tackle box. Take this opportunity to practice counting and sorting with your preschools. With older kids, this is a good time to start teaching them how to add a sinker and hook onto their pole. They

will develop their hand eye coordination as well as stabilization. This is a double bonus for you. Once they can do it themselves, you won’t be interrupted every time they lose their hook and they will gain an immense amount of confidence knowing that they can do it on their own.

CHOOSING A BAIT

Seasoned fishermen know which bait is best to use for the fish they hope to find but for teaching kids I would recommend the classic red worm in search of bluegill. The reason I say this is because you can use a bobber to help them focus on something. Children need quit time to process and unwind. After preschool, kids don’t have as much opportunity to be calm and peaceful. Having them sit quietly as to not scare away the fish and watch their bobber intently will help them to find peace and serenity. They will start to notice the beautiful songs of the natural world that is diminishing. They will also get a change to process new textures, sights and sounds.

CAST AWAY

Casting has an enormous about of skills incorporated. First it will allow them the ability to practice their coordination, bal-

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.

ance and motion transfer. These skills are so important to physical development for sports and exercise. If you have ever been on a boat while fishing you understand that spatial awareness is most important when casting. Spend plenty of time reviewing the importance of being aware of who is close to do and always looking before making a cast. Spatial awareness will eventually help them with driving, sports and safety. So there you have it. This is your excuse to go fishing for the whole weekend. Exposure to this sport can have an abundance of reward for families. Not only will kids develop their physical skills but they will have the ability to practice patience and make lasting memories.

CROSSFIT

continued from page 23

away from the gym. “I’d never done group classes before, but I find it very encouraging with other folks. It’s a little competitive, but in the end, we’re good at helping each other and encouraging.” Jenna Burris, 40, Sellersburg, has been at it since October. When she started, she was in what she describes as “negative shape.” She had trouble climbing stairs, carrying groceries and getting through her day without feeling completely exhausted. The thought of joining CrossFit intimidated Burris, who thought that the other more experienced class members would look down their noses at her. “I never got that from Dan. He made me feel like he cares about me as a person, and he 30 / Southern Indiana Fitness Source / June 2014

made me see that he wasn’t perfect, and he took the positive steps to make himself a better person and make physical fitness a part of his life and be a better human being,” says Burris. “So it makes me want to do that, too. He’s fantastic.” Business is up and down, says Sands, who hasn’t taken a paycheck since he started the business a year ago. Instead, he has reinvested the revenue into his business, purchasing equipment and crafting the space into something suitable to his needs. After all, Sands’ goal is to help people, and the sense of community he’s created is part of what keeps his clients coming back. “These people, we’re friends. I know these

people, I know their kids, I know their spouses, I know about them, I know where they work. I care about these people,” Sands says. “I love these people. These are like my family, and these people, they’re family together. They look forward to seeing each other in the workouts, and they compete.” “We’re not just a dollar figure to him. He wants us to be better people, and it’s hard not to give him your best your best when you know he wants that for you,” says Burris. “I’m not a dollar sign to him. I’m not a gym membership. He wants Jenna to be a better person, and that makes me work hard for him.”

Southern Indiana Fitness Source / June 2014 / 31

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