June / July 2015 Southern Indiana Fitness Source by NT_publications

FOR A MORE ABUNDANT LIFE.

JUNE / JULY 2015

SOUTHERN INDIANA

WORKOUT

Bridging the

FITNESS GAP ENJOY / AVOID

COOL OFF THE HEALTHY WAY

IN HIS OWN WORDS

Thomas Graves WEIGHT LOSS JOURNEY

SUPER FOODS FOR SUPER HEALTH

We’d like to be your personal bodyguard.

No matter how hard you work to stay in shape, it can all be undermined by colorectal cancer. Yet even though it’s one of the most common — and deadliest — cancers, it’s also extremely preventable. And no one in the region is better at helping you stay in the clear than Gastroenterology of Southern Indiana. How do we know? The “adenoma detection rate” tells you accurately that we’re detecting and removing polyps in your colon that could become cancerous. When we do a colonoscopy, our ADR is more than twice the national average — the same as the Mayo Clinic. That saves lives. We work to keep you informed, with facilities and staff dedicated to your comfort. From a colonoscopy or infusion therapy to a more complex procedure, ask your doctor to refer you to Gastroenterology of Southern Indiana. It’s the smart choice.

W E T R E AT: • • • •

Cirrhosis Colitis Crohn’s Disease Diverticulosis & Diverticulitis • Gallstones • GERD/Heartburn and Reflux Esophagitis

ARE YOU 50? Colon cancer is extremely preventable through proper screening by removing polyps. Begin screening at age 50, then every 10 years thereafter unless you have risk factors for colorectal cancer.

WE PERFORM: • H. Pylori and Peptic Ulcers • Hemorrhoids • Hepatitis • Irritable Bowel Syndrome • Lactose Intolerance • Pancreatitis

• M2A Capsule • Flexible Sigmoidoscopy • G-Tube Removal • Infusion Therapy • Colonoscopy * • EGD *

• ERCP * • Bravo Probe (48 hours pH testing) * • EUS - Endoscopic Ultrasonography * * Always performed at an affiliated hospital

A division of Gastroenterology Health Partners

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SOUTHERN INDIANA

FROM THE

PUBLISHER | Bill Hanson EDITOR | Jason Thomas DESIGN | Stephen Allen P H OTO G R A P HY | Christopher Fr yer Ty l e r S t e w a r t

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

TARAH

TOM

Tom May is the Editorial Director at eCondolence.com, a website offering support to the grieving. He is an adjunct instructor for the Communications Department at Indiana University Southeast. He has held paid and voluntary ministry positions at several churches in the tri-state area. Reach him at tgmay001@gmail.com

WHERE TO FIND US ON RACKS: We offer free copies of Fitness Source at numerous locations around Clark and Floyd counties. ONLINE: www.newsandtribune.com/fitnesssource ON FACEBOOK: Southern Indiana Fitness Source Magazine

EDITOR // JASON THOMAS

Free fitness via area parks No offense to working out at a gym, but with the arrival of warm weather, nothing beats getting your fitness on in the great outdoors. Weâ&#x20AC;&#x2122;re fortunate to live in an area with tons of man-made and natural workout spaces: Big Four Bridge, Big Four Station, New Albany riverfront, Ohio River Greenway, Community Park, Charlestown State Park, Deam Lake, and the list goes on. Iâ&#x20AC;&#x2122;m fortunate to live on the Jeffersonville riverfront with access to the Ohio River Greenway and Ashland Park. My routine includes jogging along Riverside Drive to Ashland Park and the greenway and stopping intermittently to workout with my resistance bands. Sure, I might get a few odd looks from passers-by, but you canâ&#x20AC;&#x2122;t beat the scenery of the

Louisville skyline, the Ohio River and the natural beauty of the greenway and the Falls of the Ohio Interpretive Center. In this issue of Southern Indiana Fitness Source, fitness expert Kramer Koetter offers a challenging workout routine using features of the bridge and Big Four Station, the park at the foot of the bridge in Jeffersonville. These features are there for the taking â&#x20AC;&#x201D; and cost nothing. Koetter puts it perfectly: â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s hard to justify training in a dark gym when the sun is shining outside.â&#x20AC;? Another great tip from Koetter: get creative. And pay no attention to the strange stares that might come your way.

SOUTHERN INDIANA

OUR MISSION STATEMENT Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana who are interested in improving their personal wellness. We are a source of content regarding physical, mental and spiritual health. We provide information that will motivate, educate and encourage our neighbors to turn knowledge into action that will result in behavioral changes. The editorial content of Southern Indiana Fitness Source is intended to educate and inform, not prescribe and is not meant to be a substitute for regular professional health care. Southern Indiana Fitness Source is a publication of the News and Tribune.

SOUTHERN INDIANA FITNESS SOURCE 221 Spring Street Jeffersonville, IN 47130

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Bridging the

FITNESS

GAP

CONTENTS

WORKOUT

Big Four Bridge offers a fun and free workout routine

8 COVER

Fitness expert Kramer Koetter demonstrates a sidestep exercise as part of a strength-training workout using features of the Big Four Bridge. PHOTO BY TYLER STEWART

// KRAMER KOETTER

13 INVESTING A LITTLE TIME:

Mentoring Partnership aims to help youth // JEROD CLAPP

Be negative to slow the soreness

ENJOY Cool off the healthy way // TARAH CHIEFFI

// Southern Indiana Fitness Source Partners

Your last race, especially if it was a long race, may have left you dealing with soreness. But does everyone go through the same thing? What do you do to avoid these issues that take away some of the fun from your effort?

// FRED GESWEIN

28 Guys:

Your guide to health screening â&#x20AC;&#x201D; Alicia Rousseau, RN, BSN,

Community Outreach Coordinator, Clark Memorial Hospital

ENJOY / AVOID

Y O J N E Cool off the healthy way // TARAH CHIEFFI // photos by CHRISTOPHER FRYER

Soft Serve

The siren song of the ice cream truck is a welcome sound during those hot, sweaty days of summer, but the frozen treats on that truck aren’t always the healthiest. This summer, take a break from the heat and get in the kitchen to blend up your own frozen dessert.

ENJOY - BANANA CHOCOLATE SOFT SERVE INGREDIENTS • 2 medium bananas, peeled, sliced and frozen • 1/2 tsp vanilla extract • 1 tbsp unsweetened cocoa powder • 2 tsp unsweetened cashew milk (or other milk)

DIRECTIONS • Remove banana slices from freezer and allow to thaw for 5 to 10 minutes. • Add bananas, vanilla and cocoa powder to a food processor with the chopping blade attached. Turn on food processor and slowly pour in the cashew milk through the ingredient spout. Continue to process until mixture is smooth and resembles soft serve ice cream. Add extra milk if necessary. • Divide between two bowls and serve.

AVOID | DAIRY QUEEN CHOCOLATE SOFT SERVE Serving Size - 1/2 cup

6 / Southern Indiana Fitness Source / June/July 2015

115

0mg

5mg

15g

150

15mg

75mg

17g

Cherry Popsicle

ENJOY -CHERRY LEMONADE POP INGREDIENTS • 2 cups frozen cherries • 1 cup unsweetened lemonade • 1 tbsp honey

DIRECTIONS • Add cherries, lemon juice and honey to a blender. Blend until pureed. • Divide mixture evenly among eight popsicle molds. If you do not have popsicle molds, you can use silicon ice cube trays.

AVOID | POPSICLE® CHERRY POP Serving Size - One pop

Blended Vanilla Iced Coffee

0mg

4mg

0mg

ENJOY -VANILLA BEAN FRAPPE INGREDIENTS • 1 cup unsweetened almond milk (can sub with any other milk) • 1 cup brewed coffee, cooled (omit coffee and sub an extra cup of milk for a kid-friendly version) • 2 cups ice • 1 vanilla bean, split lengthwise and insides scooped out • 1 tsp vanilla extract • 2 tbsp honey

DIRECTIONS • Add all ingredients to blender and blend until smooth. Divide between two large glasses.

AVOID | STARBUCKS VANILLA BEAN CREME FRAPPUCCINO Serving Size - 16oz

91 400

0mg

93mg

18g

140

55mg

0mg

57g

Southern Indiana Fitness Source / June/July 2015 / 7

COVER FEATURE

Bridging the

2 8 / Southern Indiana Fitness Source / June/July 2015

Side Step-ups

WORKOUT

fitness gap Big Four Bridge offers a fun and free workout routine // article: KRAMER KOETTER Contact: Email: kramer.koetter@insightbb.com Phone: 502-810-8902 // photos: TYLER STEWART

t’s hard to justify training in a dark gym when the sun is shining outside. You can build muscle just as effectively using your own body weight as you can by lifting some iron. Variety is the spice of life and changing the scenery for workouts can help people detour from getting burnt out or hitting walls in regards to their goals. All you need is something to push or pull and a little open space where you can move your body, and activate all the muscles you’re accustomed to training while indoors. As the days get longer and warmer, many of us will gradually want to come out of the gym and look for activities to do outside. The bright sun and warm temperatures tend to boost our

motivation and make us push ourselves a bit further than one would in a gym setting. One of the best options I have found in our area that requires no cost and relatively no equipment is the Big Four Bridge. Yes, you can get some excellent cardio by walking, running or even biking the bridge; but why stop there? Strength training is a key part to keeping your body in the best shape possible. Don’t limit your outdoor workouts to cardio only, get creative. Everyone can benefit from exercising on and around the bridge whether you are a beginner or an expert. The Indiana side of the Big Four Bridge has plenty of surfaces like benches and concrete blocks you can use for a unique and effective strength routine with amazing views, fresh air and sunshine.

Continued on page 10

Southern Indiana Fitness Source / June/July 2015 / 9

The Big Four Challenge Routine. Spice up your regular routine by trying this total-body circuit as intervals for outdoor cardio, or do it as a standalone strength session anytime your workout needs a breath of fresh air. From the Indiana side of the bridge to the Kentucky side and back is approximately one mile (does not include ramps). Get creative and have fun with all the bridge has to offer. Remember, you can always regress or progress any of the exercises shown for this workout. Form is key, so get after it.

Incline Push Up With Knee Tucks

How it works: Do 1 set of each exercise in circuit fashion, with little to no rest in between moves. Do the full circuit, 2 to 3 times total and I promise you will feel it. Youâ&#x20AC;&#x2122;ll need: Music, water and elevated platforms. Platform examples are the flat boulders around the bottom ramp up to bridge or the benches along the walking bridge.

10 / Southern Indiana Fitness Source / June/July 2015

SIDE STEP-UPS (Photo Pg. 8) Reps: 15 per side What it Works: lower body, core & increases heart rate to increase calorie burn. How to do it: Begin in a squat position with left foot on elevated surface, hands together, elbows bent in front of chest. Step up, pushing off right foot and tapping it lightly next to left (staying low in a squat position), driving elbows back by sides. Return to start. Thatâ&#x20AC;&#x2122;s one rep. Do 15 reps, then switch sides and repeat. Regression: Find a low elevation to begin with or do side lunges with no elevation. Progression: Find a more challenging elevation or add some weight to it.

INCLINE PUSH UP WITH KNEE TUCKS Reps: 10 per leg What it Works: Your entire body, by adding the knee tuck you engage your abs even more than regular pushups How to do it: Begin in pushup position with hands on elevated surface, left leg lifted low, toes pointed. Lower into pushup, and as arms extend, bend left knee into chest, pulling abs in tight. Return to start. Do 10 reps, and then switch legs and repeat. Regression: Find a high elevation and take out the knee tuck until you are comfortable with push ups. Progression: Find a lower or no elevation and/or switch to a plyo-pushup

WORKOUT

Skip Ups

SKIP UPS

DIP KICKS

Reps: 20 (alternating) What it Works: Tones thighs and glutes while burning mucho cals. How to do it: Stand facing elevated surface, arms by sides. Quickly step right foot onto bench, driving left arm forward, and jump straight up. Land on right leg (on elevated surface) and immediately step back down to start position. Do 20 reps, alternating legs each time. Regression: Take out the jump and lower find a surface with lower elevation. Progression: Find a surface with higher elevation or do squat jumps onto the surface you are using.

Reps: 10 per leg What it Works: Triceps, abs and thighs. How to do it: Sit with both hands on edge of elevated surface, knees bent at 90 degree, feet flat on the ground. Scoot forward until your hips are just off your surface area. Bend elbows to about 90 degrees and bend right knee up into chest, foot flexed. As arms straighten, extend right leg out in front of hip. Do 10 reps, and then switch sides. Regression: Take out the kicks and plant both feet firmly on the ground. Progression: Fully extend the leg planted on the ground out.

Continued on page 12

Dip Kicks Southern Indiana Fitness Source / June/July 2015 / 11

WORKOUT

Elevated Lunge and Twist

Power Burpees

ELEVATED LUNGE AND TWIST Reps: 15 per side What it Works: Balance, core and lower body. How to do it: Begin in a lunge stance with back foot resting on top of your elevated surface, hands behind head. Lower into lunge and slowly bring opposite elbow across to knee. Return to start. Do 15 reps, then switch side and repeat. Regression: Take out the elevation completely or find a lower surface. Progression: Add a hop to power up after each lunge.

12 / Southern Indiana Fitness Source / June/July 2015

POWER BURPEES Reps: As many as possible with good form What it Works: Full body, cardio and coordination. How to do it: Stand facing your elevated surface in a squat position. Quickly jump feet out behind body as hands land on top of surface, then lower into a pushup. Jump back into starting squat position and immediately jump up onto the elevated surface, swinging arms to help, landing in a squat. Jump back down to start position. Do as many reps in a row as you can safely handle.

Regression: Take out the elevation completely while doing the burpee or take out the jumps and do alternating step-ups while performing on the elevation. Progression: Challenge yourself by doing single leg burpees. You might consider finding a low elevated surface to build up strength before trying on a high surface.

FEATURE Jan Sherrell and Tamara Morris, mentors, play jump rope with Julie Jaramillo, a third-grader at Slate Run Elementary School during a recent visit from volunteers with the Southern Indiana Mentoring Partnership. The group visits the school every Wednesday morning.

INVESTING A LITTLE TIME:

Mentoring Partnership aims to help youth // article: JEROD CLAPP // photos: JEROD CLAPP

an Sherrell spends an hour a

week either chasing her and jumping rope, sitting and reading or sometimes just talking, but she said it’s time well spent. “You don’t have to be a teacher, you just have to care about kids,” Sherrell

said. “It’s a lot of fun to remember what a second-grader does. It’s a lot of fun to revisit that world and enjoy the things they enjoy, reading books at their level and playing games.” Every Wednesday morning at Slate Run Elementary School, volunteers continued on page 14 Southern Indiana Fitness Source / June/July 2015 / 13

FEATURE Danielle Christian, a counselor intern at Slate Run Elementary School, reads with Brooklynn Herrman, a third-grader, during a morning session with the Southern Indiana Mentoring Partnership. The program aims to give children and young adults another adult in their lives to provide guidance.

like Sherrell come from the Southern Indiana Mentoring Partnership to meet up with a student and spend an hour with them. Sometimes that means helping with homework and sometimes it means getting in a little exercise. Jerry Finn, executive director of the Horseshoe Foundation, has helped build the partnership for about a year. He said they’ve taken a look at the different ways adults can get involved in the lives of young people with the intent to enrich them. “It’s just about building a relationship with a kid who needs another person in their life,” Finn said. “I just feel like we, as a community, need to do more to help these kids.” The local program is tied into the Indiana Mentoring Partnership through the Indiana Youth Institute. Finn said the local group has its own Facebook page established and a website is coming soon. He said they’ve already garnered the support of a lot of entities in

different ways — including the YMCA of Southern Indiana, Indiana University Southeast, Greater Clark County Schools, the New AlbanyFloyd County Consolidated School Corp. and others — to meet young people at different levels. At New Albany-Floyd County schools, that means meeting kids through the district’s Mentor Mii program, which stands for Mentors get Involved and Inspire. At Greater Clark, mentors work hand-in-hand to help students through a workforce-focused program to get them skills with employers. Finn said though the idea varies in different programs, the central mission is to get adults to help young people who need it. “We’re not telling everybody you have to do it this way, that’s not our role at all,” Finn said. “We want to show them what opportunities there are and let them choose what to do.” At Slate Run, Principal Amy Niemeier said the program has been running since she took the helm at

// FACEBOOK Find the Southern Indiana Mentoring Partnership on Facebook at facebook.com/simentors

the school three years ago. She said the kids in Mentor Mii have different needs, whether they’re dealing with academic problems, issues at home or they’ve lost a loved one. She said having another adult offer support can really help them along in life. “I would say it’s a great need,” Niemeier said. “We’re always looking for role models to come in and help guide our students. It definitely takes a village and the school is just a part of that. We know parents are the first teachers and we only have them for a few years, but we continually have a need.” She said in a lot of situations, she sees mentors follow their mentees through middle school or high school, which gives those students another shoulder to lean on. “It’s been a fantastic program and continued on page 15

14 / Southern Indiana Fitness Source / June/July 2015

our doors are always open to new volunteer who want to come in,” Niemeier said. “I’ve heard mentors say how rewarding it is to have developed a relationship with a child starting in second grade and seeing how they grow. They really create some wonderful bonds. “It’s definitely advantageous to the mentee, but I think the mentors get a sense of pride and really enjoy that, as well.” Finn said the group is trying to stay accountable to what it’s doing by tracking results. IU Southeast has helped tabulate data on how students have been helped and the degree of involvement from mentors. He said they’re also trying to get more involvement going in the community. With the hiring of a community mentor champion coming soon, he said they’ll reach out to businesses and other organizations to see what they can offer, as well as recruit mentors for different programs. For Sherrell, she said she hopes she can make a difference in the life of her mentee and that others volunteer to do the same. “It’s been proven that when kids have a connection and that someone cares about them, they excel and do better,” Sherrell said. “I just thought I could be that extra relationship in a kid’s life. I really wanted [an] elementary [student] because if they don’t get that foundation with reading and everything else, their chances of success are lessened, also.”

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A N I N S I D E L O O K AT

Gastroenterology of Southern Indiana.

et’s face it…very few people spend any time wondering about their digestive health. If it’s not bothering you, it tends to get taken for granted or ignored. But problems with your digestive system not only impact your overall health, they can become extremely serious — even lifethreatening — if undetected or untreated. That’s why, for thirty years, the experts at Gastroenterology of Southern Indiana have been on a mission: to help you achieve your highest level of digestive health — and enjoy the longest possible life as a result. You can see that mission reflected in every aspect of the practice, from facilities designed for advanced care and patient comfort, to a team of board-certified physicians who have decades of combined experience, and who are considered leaders in their field.

For example, the practice was the only one in Kentuckiana — and one of only ten in the entire United States — chosen to participate in a study by the Mayo Clinic. And the physicians at GSI are known for seeking out new techniques and advanced approaches that keep them on the forefront of digestive health. And yet, this clinical expertise doesn’t come at the expense of patient comfort. In fact, the practice enjoys an almost unheard-of 99% patient satisfaction rating. And from the spacious warmth of the patient and family waiting area to the thoughtful design of their infusion therapy suite, every detail shows a focus on patient comfort and care.

Perhaps best of all, you can enjoy access to all this expertise and all these resources right here in Southern Indiana. In fact, no one else on either side of the river offers the range of services offered by GSI, combined with the high level of expertise they provide. A division of Gastroenterology Health Partners

How GSI Takes an Inside Look at You. Many of the most common procedures performed by the physicians of Gastroenterology of Southern Indiana are routine, non-surgical procedures, where it is not always necessary for the patient to be under anesthesia, including:

Bravo Probe (48 hours pH testing) EGD (Esophagosgastroduodenoscopy) Also known as upper endoscopy, a thin, fiber optic tube is passed through the mouth to view the esophagus, stomach and upper duodenum, identify abnormalities, facilitate removal of polyps or obstructions, and so on. **

ERCP (Endoscopic Retrograde)

A catheter-free way to measure pH for evaluating patients with acid reflux. A capsule about the size of a gel cap is temporarily attached to the wall of the esophagus, measuring pH levels in the esophagus and transmitting readings to a receiver. **

G-Tube Removal Removal of an existing feeding tube. Depending on the type of tube, a gastroscopy may be done by passing a narrow flexible tube through the mouth into the stomach. *

An endoscope is used to remove gallstones in the common bile duct, evaluate the pancreas, treat gallstone pancreatitis and more. **

Colonoscopy A flexible instrument called a colonoscope and a large video screen are used to examine the inside of the colon, often as a screening for colon cancer, or to facilitate biopsies or the removal of polyps. **

EUS (Endoscopic Ultrasonography) Combines endoscopy and ultrasound to obtain images and information about the digestive tract and surrounding tissue and organs, and diagnose the cause of conditions such as abdominal pain or abnormal weight loss. **

M2A Capsule Endoscopy A pill-sized video capsule called an endoscope, with its own lens and light source, and a video monitor are used to examine the lining of the small intestine. (Sometimes called wireless endoscopy.) *

* Performed at the GSI offices.

** Performed by the GSI team at an affiliated hospital.

Flexible Sigmoidoscopy A flexible endoscope is directed around the bends in the lower colon and rectum to obtain tissue samples (biopsies) or remove polyps. *

The Full Spectrum of Digestive Health. Today, the board-certified physicians of Gastroenterology of Southern Indiana continue to focus on the accurate diagnosis and treatment of problems affecting the esophagus, stomach, liver, pancreas, intestines and colon, including: • • • •

• • • •

Cirrhosis Crohn’s Disease Gallstones GERD/Heartburn and Reflux Esophagitis Hemorrhoids Hepatitis Pancreatitis Colitis

• Diverticulosis & Diverticulitis • H. Pylori and Peptic Ulcers • Irritable Bowel Syndrome • Lactose Intolerance

Comfort for Infusion Patients. Gastroenterology of Southern Indiana also offers a specially-designed Infusion Therapy Center using the latest treatment regimens and techniques to deliver antibiotics or other drugs, electrolytes, or nutritional solutions into the bloodstream or tissue. The suite includes four state-of-the-art, semi-private infusion bays with comfortable recliner chairs, WiFi access, individual flat screen televisions, snacks and beverages, comfortable seating for family and friends, and individualized care.

Meet the GSI Medical Team. Dr. Stuart H. Coleman attended the University of Kentucky for his pre-medical studies and the University of Louisville Medical School, followed by an internship and two additional years of specialty training in Internal Medicine with the U.S. Navy in Portsmouth, Virginia, and two additional years of training in Gastroenterology at the University of Alabama in Birmingham.

Dr. David M. Dresner received his undergraduate degree from Washington University in St. Louis, and his medical degree from the University of Tennessee in Memphis, followed by an internship and two years of residency in Internal Medicine with the U.S. Navy in Portsmouth, Virginia, and two additional years of training in Gastroenterology, also in Portsmouth.

Dr. Steven P. Harrell graduated from Clemson University in South Carolina and received his medical degree from the University of Louisville School of Medicine, completing an Internal Medicine Residency and a Fellowship in Gastroenterology/Hepatology. He received a Master’s in Public Health during his GI fellowship, was selected Chief Fellow of his fellowship program, and has publications in several GI medical journals.

Dr. Abdul Jabbar graduated from Nishtar Medical College, Pakistan, serving as Research Fellow at the University of Pennsylvania in Philadelphia before completing his Internal Medicine Internship and Residency at Columbia University teaching program of Overlook Hospital at Summit, New Jersey. He received Fellowship training in Gastroenterology and Hepatology at the University of Louisville, followed by extra training in hepatology and endoscopic ultrasound, and was an Assistant Professor of Medicine in the Department of Gastroenterology at the University of Louisville.

Dr. Huey T. Nguyen received his Bachelor’s degree and his medical degree from the University of Louisville, followed by an Internal Medicine residency and Gastroenterology fellowship at the University of Cincinnati in Cincinnati, Ohio.

Recognized by the Mayo Clinic. Dr. Matthew D. McCollough obtained his undergraduate degree from Georgetown College and completed his medical degree, internship and residency in Internal Medicine at the University of Louisville. After serving one year as Chief Medical Resident, Dr. McCollough completed three years of subspecialty training in Gastroenterology/Hepatology.

Dr. James C. Strobel received his undergraduate degree from Indiana University in Bloomington, and his medical degree from Indiana University in Indianapolis, followed by a residency in Internal Medicine and three years of additional training for a fellowship in Gastroenterology at Duke University in Durham, North Carolina.

Dr. Emori Bizer Carrara received her undergraduate education from Indiana University in Bloomington and her medical degree from the University of Louisville School of Medicine, where she completed her clinical training, an Internal Medicine Residency and a Fellowship in Gastroenterology/Hepatology.

Lauren Eurton, RN, ARNP-C Lauren is an adult nurse practitioner specializing in the gastroenterology field. She earned both her Bachelor of Science in Nursing and her Master of Science degree at the University of Louisville.

Nicole Moore, RN, ARNP-C An adult nurse practitioner specializing in the field of gastroenterology, Nicole completed her Bachelor of Science in Nursing at the University of Indianapolis and her Master of Science degree at IUPUI in Indianapolis.

All GSI physicians are board certified in Internal Medicine and Gastroenterology. Our Nurse Practitioners are board certified by the American Academy of Nurse Practitioners.

Gastroenterology of Southern Indiana was the first of ten practices in the entire country selected to participate in a trial being conducted by the prestigious Mayo Clinic in an effort to prevent colorectal cancer. The study focuses on the adenoma detection rate (ADR), which measures the percentage of colonoscopy patients in whom adenomas (or polyps) are detected. (A higher ADR suggests a higher degree of accuracy in detecting and removing polyps in the colon, particularly those which are harder to detect and which have the potential to become cancerous, such as flat or serrated polyps.) A goal of the study is to determine the impact of the additional training and education on ADRs. According to Dr. Michael B. Wallace of the Mayo Clinic, who serves as Principal Investigator for the project, “The baseline level of quality at Gastroenterology of Southern Indiana is extremely high. It will be challenging to improve their level, because it’s already so high.” The national ADR average is 20%; the ADR for Gastroenterology is 47%, “more than twice the national average, and the same as the ADR at the Mayo Clinic,” noted Dr. Wallace. According to Dr. Stuart Coleman of GSI, that higher ADR is the result of a great deal of effort and a focused approach to care. “For example, when we perform a procedure,” he explained, “we have a lot of eyes on the screen: the physician, the nurse, the tech. Working as a team, we have a better chance of identifying those hard-to-detect polyps that might escape the notice of just one pair of eyes.”

NUTRITION

SUPER FOODS FOR SUPER HEALTH

What is a superfood? You have probably heard the term by now, especially in reference to dark leafy greens, berries, fatty fish or whole grains. There is no set definition for what constitutes a superfood, but they tend to be foods that are a concentrated, and sometimes unexpected, source of important nutrients. Letâ&#x20AC;&#x2122;s take a look at a few up and coming superfoods and some easy ways to incorporate them into your diet. Cod Liver Oil: Cod liver oil, as the name suggests, is the fat (or oil) extracted from the liver of the cod fish, a cold water fatty fish known for its excellent fatty acid profile and fat soluble vitamin content. Cod liver oil contains EPA and DHA, omega-3 fatty acids essential for healthy brain and retinal function. EPA and DHA cannot be manufactured in the body, therefore must be consumed through diet. Cod liver oil is also a good source of the fat soluble vitamins A and D. Vitamins A and D work together to promote healthy immune function and cod liver

oil provides a good balance of these two important vitamins. There are many cod liver oil supplements on the market, but most lose many of their health benefits during the industrial manufacturing process they go through before they hit the shelves of your local health food store. Look for extra virgin cod liver oil or fermented cod liver oil to ensure the integrity of these nutrients. If you donâ&#x20AC;&#x2122;t mind the fishy flavor, you can take cod liver oil straight from a spoon. There are also naturally-flavored oils (such as mint or lemon) that make the oil a bit more palatable. You could add these flavored oils to a delicious fruit smoothie or stir into yogurt or a homemade salad dressing and I promise you will never even taste it! Flax Seeds: Flax seeds are a good plant-based source of the omega-3 fatty acid ALA. Some studies suggest the ALA in flax seeds can provide protection against certain types of cancer and cardiovascular disease. ALA can be converted to EPA and DHA in the

body, but the conversion rate varies per person so it is important to consume animal-based sources of omega-3 fatty acids, too, like the above-mentioned cod liver oil. Flax seeds provide lignans, antioxidant polyphenols that may lower internal inflammation and protect against diabetes by improving blood sugar. Flax seeds are also a good source of fiber, which is important for proper digestion. Flax seeds can be purchased preground or you can buy them whole and grind them yourself in a food processor. Ground flax seed can be stirred into yogurt, oatmeal or a smoothie. You can also sprinkle it over salad or soup for a slightly nutty flavor. You can even sneak some extra nutrition into dinner by mixing a bit of flax seed into a meatloaf or meatballs. Chia Seeds: Chia seeds are tiny nutritional powerhouses, packed with protein, fiber, antioxidants, several vitamins and minerals and more of those essential omega-3 fatty acids. continued on page 30

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

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FEATURE

Thomas Graves recalls his weight-loss journey IN HIS OWN WORDS // photos: TYLER STEWART

Thomas Graves walks along a steep roadway leading down from Floyd Knobs which he traverses at least three to four times a week to assist in his weight loss. Graves has now lost more than 85 lbs.

“

FROM THE EXPERT — Tom certainly exemplifies the behaviors of our Health Management Resources program. We encourage eating high levels of fruits and vegetables, physical activity and record keeping, while providing structure, personal support, and accountability. — NANCY ANDERSON, PROGRAM COORDINATOR AT FLOYD MEMORIAL WEIGHT MANAGEMENT AND BARIATRICS

I am a 63-year-old, retired toolmaker from the Navy with 31 years of service, and I have had a weight problem all my life. In order to manage my weight, I have taken part in numerous amounts of exercise activities, such as running five miles several days a week, hiking, working out in gyms and bicycling. I have always worked hard to control my weight, but when I retired I just quit, after all I was retired! Five years later, I had gained 100 pounds and found that I was having trouble doing anything without getting

”

out of breath. I didn’t feel like myself and my blood pressure and cholesterol were too high. I knew I had to do something if I wanted to live a long and healthy life. I decided to talk to my doctor, and he recommended HMR (Health Management Resources) at Floyd Memorial Hospital and Health Services. I started the program at 286 pounds, and seven months later, I am now 206 pounds. It was a combination of the HMR diet and exercise, and the support from the support class that finally gave me what I never had before — tools to mancontinued on page 22

Gaves before his weight loss. Southern Indiana Fitness Source / June/July 2015 / 21

FEATURE

continued from page 23

age my weight. The food is tasty. I had no problem staying on the diet and did not get hungry. I went from a size 44 pant to a size 36 pant, and I feel great. When I started the HMR program, they told me I had to do 2,000 calories a week of exercise. I could hardly walk one mile, and now I am walking eight miles at a time. On average, I currently burn 4,000 calories a week. As the exercise got easier, I started adding more strenuous exercise and trying different activities. Through this process, I learned that your body gets used to doing the same thing and burns less calories. Now, I am walking steep hills and stairs to build more cardio endurance. Today, I am able to walk 90 floors of steps in a high rise building; I do stairs every week now. I actually enjoy it, and if I don’t exercise one day, I miss it. My blood pressure was 145/95 with medication when I started the HMR program, and now it is 97/57 with my medication reduced to only a fraction of the amount it was. My cholesterol

Thomas Graves runs through his repetitions as he strengthens his upper body in the Floyd Memorial rehabilitation center in New Albany.

and triglycerides have reduced from 239/105 to 183/56 as well. I feel like I did 30 years ago. I am now in Phase 2 of the HMR diet. I continue to eat some HMR meal replacements, along with lean protein, fruits and vegetables, and I happily

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continue my physical activity. I am learning how to maintain my weight for the rest of my life, which I expect to be much longer now that I have discovered HMR. — Thomas Graves

Winter seems as if it will never come to an end some years. Just when we feel like we can’t take it anymore, the sun comes out and revives us. As seasons change, our own personal winters don’t always have an end date. This winter I suffered an injury that reflected winter’s gloom. I’ve never thought that I could be broken mentally but it sure felt that way. Through years of influence from strong minded coaches, mentors and family I was able to pull out of my dark winter of physical pain and renew my mental toughness. It’s important to know that this skill is not inherited and should be practiced often. Let’s explore a few ways to prepare your child for the mental toughness they will need as they enter summer sports this season.

strengths and encouraging them to work on their weaknesses.

PREVENTION FIRST

Poor sportsmanship leads a child to believe that it’s acceptable to blame others for their failures. While it’s possible that another player lead the team to lose a game, the child needs to understand that by encouraging their fellow player, they can help them be more successful next time. Teamwork never works without good sportsmanship. It’s good practice to help the child take responsibility for their actions and not fear failure. Explain that even the most successful athletes take responsibility for the part they play in each game and work hard to improve their skills to better their team.

According to healthychildren.org, families can do a tremendous amount of good by helping kids prevent symptoms of depression which can sometimes occur when a child feels they have failed. The No. 1 action item is to simply promote health. They state that, “the basics for good mental health include a healthy diet, enough sleep, exercise and positive connections with other people at home and at school”. Another key to prevention is creating a positive oneon-one connection with their parents by offering praise for good and desirable behavior and by pointing out the child’s

LEARN SOMETHING FROM EVERY GAME

Each game, win or lose, gives your child the opportunity to learn something new. When children are starting sports I feel it’s especially important to show them what good sportsmanship looks like. This concept will allow your children to appreciate all players and learn from other children. They need to understand that they may not be the best player in all areas but they can always get better with practice.

TAKING RESPONSIBILITY

// Natalie Allen

NAllen@stretch-n-grow.com

FIT PARENTING

Teaching Mental Toughness Many other factors can help kids learn to be mentally tough. James E. Loehr believes that there are a constellation of mental skills, all of which are learned, that are characteristic of mentally tough competitors. They are: • Self-motivation and self-direction • Positive but realistic • Being in control of emotions • Calm and relaxed under fire • Highly energetic and ready for action • Determined • Mentally alert and focused • Self-confident • Fully responsible Sports should be enjoyed by children and it’s important that they know that even if they fail, they can still have a good time playing.

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.

Southern Indiana Fitness Source / June/July 2015 / 23

RUNNING

Be negative to slow the soreness TIPS TO PREVENT SORENESS: 1. Footwear

The frst thing you can do is select and wear the proper footwear. 2. Run

Secondly, do what you are doing already: run. Run regularly and gradually build your mileage. 3. Don’t start too fast

The third aspect is don’t start your race too fast!

Your last race, especially if it was a long race, may have left you dealing with soreness. The inconvenience of slowly getting out of a seat, or not falling into one, and the inability to comfortably descend stairs makes you question your sanity. But many of you are planning on another such venture in the next few months and would like to avoid a repeat post-race reminder. Your situation is certainly not abnormal. But does everyone go through the same thing? What do you do to avoid these issues that take away some of the fun from your effort? The first thing you can do is select and wear the proper footwear. See your good friends at a specialty running shoe store.

Secondly, do what you are doing already: run. Run regularly and gradually build your mileage. Run until you can cover your race distance (5k through marathon) at a conversational pace. If you want to reduce the chances of negative post-race issues, do your homework. Give yourself plenty of time (one year minimum) to prepare. Space limits a full explanation, but if you’re smart and resourceful, which most runners are, you’ll figure it out. The third aspect, and to me the most important and most difficult to control, is don’t start your race too fast! When race day arrives you’re trained and rested. You see your friends. You hear the music and the announcer. And you can run forever. Or, so you think. continued on page 30

// Fred Geswein

fastfred4running@gmail.com

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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.”

Be ready for

Change is a word that often makes people anxious. Changing jobs, changing homes, changing relationships — all can be rewarding, yet demanding. The same can be said for transforming nutritional and dietary habits into new behaviors that improve our overall health — rewarding, yet demanding. When I begin talking to patients about changing what they eat and the food choices they make I see the look of dread in their eyes. However after they begin to feel their health improving, the look of dread is replaced with relief. Our connections with foods and the emotional responses to certain meals, particular foods, family traditions, all intertwine to form a net around our diet. The net tightens and stiffens as we age. Change becomes more and more intimidating. The good news is it is possible to stretch areas of the net by trying new things. Changing our diet is never easy. For nine years I have been trying to figure out a way to encourage and improve the process with my patients. I have known many adults that would not dare to sample a food they had not consumed before their 18th birthday. My will alone is not enough to inspire someone to cut their net. Through the ups and downs I have observed, there

are two beliefs that I want to share that are crucial to those individuals that do make diet/lifestyle changes and have success on this journey. I hope that by embracing these beliefs readers, and my future patients, will have an easier time along this challenging path. Belief No. 1: Something that is difficult to do is not necessarily a bad thing. The default thought pattern today is, “If something is difficult, how can I make it easier? If it is difficult, it must be bad. And if we can make it easier, then that will be good.” This is inspired by advancements in technology and the fast-paced, instant gratification culture that we inhabit. The conventional medical model has promised an easy solution for our health challenges. It has demonstrated consistently excellence in dealing with emergency and traumatic medical issues. It has also fallen short in regards to an easy approach towards preventative medicine for chronic illness. The approach required to protect ourselves from future chronic disease is difficult, especially in the beginning. The process of changing our lifestyle behaviors that today will transform our future health can feel overwhelming. This doesn’t make the process bad. The value of a healthy and vital future self is priceless

FAITH

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

// Tom May

tgmay001@gmail.com

Southern Indiana Fitness Source / June/July 2015 / 25

Just biking through ... HEALTH

// article: FRED GESWEIN // photo: FRED GESWEIN Many often dream of just taking off and crossing our great country, but Ted Langhorst, Leah Moody and Karam Sheban are making their dream come true. The three longtime friends and 2015 Ohio State University grads from Columbus, Ohio, pedaled through Jeffersonville on May 10 and 11 on their way to Denver and then to Boulder, Colo. While here they were befriended by Cyndi McHolland, a Jeffersonville resident and former graduate of Western State Colorado University. “In 1976 there was a Bicenntential cross country bike ride,” said McHolland, who lives on Riverside Drive. “Two of my sorority sisters trained for it, and made an honest attempt to complete it. Ted, Leah, and Karem have the same spirit — so the more things

Ted Langhorst, Karem Sheban and Leah Moody take a break from biking crosscountry in Jeffersonville.

change, the more they stay the same.” Cyndi had met the trio on Sunday evening, and recommended the refreshments at the Red Yeti Brewing Co.

on Spring Street in Jeffersonville. On Monday morning, she treated them to breakfast at Adrienne’s, and sent them west.

SUPPORTING THE MEN IN OUR LIVES June is Men’s Health Month YMCA OF SOUTHERN INDIANA

The purpose of Men’s Health Month is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. Play with your kids or grandkids. Take the stairs instead of the elevator. Do yard work. Play a sport. Keep comfortable walking shoes handy at work and in the car. Most importantly, choose activities that you enjoy to stay motivated and join the Y! Summertime is the perfect time for you to get fit and feel like a kid again by joining the Y. Join by June 12 and pay NO JOIN FEE!

812.283.9622 26 / Southern Indiana Fitness Source / June/July 2015

ymcasi.org

NO JOIN FEE Join the Y by June 12 and save up to $80!

HI, I’M JOE TAYLOR. Overton, Texas. What keeps me coming back to the Trail? It’s just absolutely sensational.

I have people tell me what they’ve spent playing one round at Pebble Beach and a night at the hotel, or going to Pinehurst for a couple rounds. We do the entire week, travel, hotel, green fees, good meals and everything for the price of one day at these places. And it’s absolutely a sensational place to come. TO PLAN YOUR VISIT to Alabama’s Robert Trent Jones Golf Trail, visit rtjresorts.com or call 1.800.949.4444 today. facebook.com/rtjgolf twitter.com/rtjgolf Southern Indiana Fitness Source / June/July 2015 / 27

JUNE IS NATIONAL MEN’S HEALTH MONTH MEN’S HEALTH

— Alicia Rousseau, RN, BSN, Community Outreach Coordinator, Clark Memorial Hospital

Guys:

Your guide to health screening

All men over the age of 18 are encouraged to have an annual physical exam with their primary care physician. The following screening recommendations are to be used as a general guideline- you and your physician should develop individual screenings and frequency based on your results, family history, risk factors and concerns.

20s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician • Cholesterol screening- every 5 years, unless readings are elevated, than more often as advised by your • physician • Testicular cancer screening, including monthly self exams • Depending on risk factors, your physician may recommend screenings for skin cancer, sexually transmitted diseases, HIV infection and alcohol abuse.

30s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician • Cholesterol screening- every 5 years, unless readings are elevated, than more often as advised by your • physician • Testicular cancer screening, including monthly self exams • Depending on risk factors, your physician may recommend screenings for skin cancer, sexually transmitted diseases, HIV infection and alcohol abuse • Depending on family history, your physician may recommend screenings for heart disease and diabetes

40s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician.

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• Cholesterol screening- every 5 years, unless readings are elevated, than more often as advised by your • physician • Testicular cancer screening, including monthly self exams • Depending on risk factors, your physician may recommend screenings for skin cancer, oral cancer, sexually transmitted diseases, and alcohol abuse. • Prostate cancer screening • Heart disease and diabetes screening, including baseline ECG and lab work • Vision screening

50s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician • Cholesterol screening- every 5 years, unless readings are elevated, than more often as advised by your • physician. • Testicular cancer screening, including monthly self exams • Depending on risk factors, your physician may recommend screenings for skin cancer, oral cancer, lung cancer, sexually transmitted diseases, and alcohol abuse • Prostate cancer screening • Diabetes screening • Heart Disease screening • Colon cancer screening • Depression screening • Vision • Hearing

60s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician. • Cholesterol screening- every 5 years, unless readings are elevated, than more often as advised by your • physician • Testicular cancer screening, including monthly self exams • Depending on risk factors, your

• • • • • • • • •

physician may recommend screenings for skin cancer, oral cancer, lung cancer, sexually transmitted diseases, and alcohol abuse. Prostate cancer screening Diabetes screening Heart Disease Colon cancer screening Depression screening Vision Hearing Vascular screening Screening for Dementia and Alzheimer’s disease

70s • Blood Pressure screening- every year, unless the reading is above 120/80, then more often as advised by your physician. • Cholesterol screening- every 5 years, unless readings are elevated, then more often as advised by your • physician • Testicular cancer screening, including monthly self exams • Depending on risk factors, your physician may recommend screenings for skin cancer, oral cancer, lung cancer, sexually transmitted diseases, and alcohol abuse. • Prostate cancer screening • Diabetes screening • Heart Disease • Colon cancer screening- until age 75, then as advised by physician • Depression screening • Vision • Hearing • Vascular screening • Screening for Dementia and Alzheimer’s disease • Source: Men’s Fitness, American Heart Association, American Diabetes Association

GIVE ME 10

Fitness Fun Fact June: Exercising While Traveling 485 RED CYAN

WOW (WorkOut Wisdom): Plan ahead. Find ways to exercise while out of town. Look for a gym, or places to walk. A jump rope is a cheap piece of equipment that offers a good cardiovascular and muscle strengthening workout, and is easy to pack

Tip: Use exercise as a way to explore while traveling. You can walk through a museum, jog on the beach or go hiking. For more nutrition and fitness information, visit WellnessCSI.com

Southern Indiana Fitness Source / June/July 2015 / 29

SUPER FOODS FOR SUPER HEALTH continued from page 20

They are also known for providing a natural energy boost. The antioxidants in chia seeds protect against free radical damage, which can contribute to aging and cancer risk. The high fiber content of chia seeds allows them to absorb slowly in your digestive tract. This, along with the high protein content, leaves you feeling more satiated and may help with appetite suppression and weight loss. Chia seeds expand when added to liquid so there are a lot of fun ways to use them. You can easily stir them into a glass of warm

water with fresh-squeezed lemon for a perfect morning drink to wake up your system and prepare your body to digest your breakfast. You can also make a chia seed pudding by blending a quarter cup of chia seeds with a cup of almond or coconut milk and a teaspoon of honey. Just leave the mixture in the fridge for 10 to 15 minutes until it thickens and stir in a handful of your favorite fruit. On the savory side, try adding a couple tablespoons of ground chia seeds to soup or gravy as a natural thickener. Source: WebMD

BE NEGATIVE TO SLOW THE SORENESS

Growth Franklin D. Roosevelt and Congress enacted the New Deal in the early 1930s in response to the Great Depression. These efforts spurred economic rebirth and provided immediate relief to those hardest impacted by the depression. Did you know... Calvin Coolidge defeated Roosevelt as vice president in the 1920 presidential election? GROWTH is one of our Core Values. We want to thank our clients and colleagues for having referred friends, family and business associates to us. Referrals are the lifeblood of our growth.

continued from page 24

But at some point, usually sooner than you had planned, reality sets in. You can’t run the pace that was so easy at the start. You slow down, and the remaining distance becomes a struggle. Do understand that the people at the front feel the same way, and that they too faced a struggle. But relative to their talent/conditioning, they did not go out very fast. To them the start was probably uncomfortably slow. If you were to look at their time-splits, their numbers were probably a lot closer to even than yours. More

than likely (except in the marathon) they ran negative splits. They got faster, or slowed less, as the race went on. They had done their homework, which included doing the math as to how fast “fast” is for them, and ran accordingly. What you’re not going to see is that one or two days after the race, they are not as sore as you are. So as you prepare for your fall races include in your training something that is counter-intuitive to smart racing: learn how start slowly!

BE READY FOR CHANGE continued from page 25

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the fears of others in our lives. We owe it to the people we love to take care of ourselves and encourage the same behaviors in them. None of us can do it for the others in our lives. Together the encouragement and support we can offer is unmatched for inspiring change. To begin our own journey, we must believe the people who love us, want us to go. None of us will wake up tomorrow because we read this article and suddenly believe that something difficult is a good thing

or that making changes is easy. Those seeds must be planted and nurtured and allowed to sprout. Some days there will be profound growth and other days, it may feel as if things are falling apart. That is the beauty of our human experience and our personal resolve, our own journey is uncharted and if at times we experience difficulty followed by a moment of acceptance and love from those around us, we probably are moving in the right direction. Happy healthy travels my friends.

30 / Southern Indiana Fitness Source / June/July 2015