Nov. 2014 SIFS

for a more abundant life.

NOVEMBER 2014

SOUTHERN INDIANA

Second Chance

New Albany woman remains active after lung transplant

Taking steps to

Prevent Lung Cancer Healthy Holiday Dinner Tips

Staying safe on the run

Get back on top with Precision.

If you’re not there yet, it’s coming. The hot flashes. The lack of focus. The loss of energy.

The lack of desire. The telltale signs of a hormone imbalance that signal the onset of menopause.

But menopause doesn’t have to take over your life. Let the experts at Precision Compounding work with your doctor to develop bio-identical hormone replacement therapy. You get a customcompounded solution that mimics your own body’s unique chemistry to bring your hormone levels back into balance.

The Precision pharmacists take time to talk through all your questions and concerns.

And because they insist on only high quality ingredients, and test regularly to ensure purity, you can trust Precision quality.

Ask your doctor or specialist to give Precision a call. And you can always stop by (we’re next to McDonald’s on State Street in New Albany) or call us at 812-941-9300. And regain your balance!

Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE

2113 State Street, Suite 2, New Albany | 812.941.9300

|

pcpnewalbany.com

SOUTHERN INDIANA

P u b l i sh e r Bill Hanson

FROM THE

EDITOR

Ed i t o r Jason Thomas Design Stephen Allen P h o t o g r a ph y 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.

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

Jason

A breath of fresh air It’s a tiny heart on your driver’s license. It can make a world of difference to someone in need.

Kerry Geron knows full well the importance of being an organ donor.

The bilateral lung transplant recipient is forever grateful for the organs she got in 2008.

She calls the day when she received the phone call that the lungs would be available her “Happy Breath Day,” as Chris Morris writes in this month’s cover story.

Geron, was diagnosed with pulmonary fibrosis in 1998, is a breath of fresh air. Facing life-changing surgery must weigh on the soul. Statistics invade our psyche from every website imaginable. Geron, New Albany, saw all the numbers before surgery.

Not so after.

“I am living my life and not worrying about statistics,” she told Morris.

As you’ll discover in Morris’ story, Geron does yoga, walks and lifts weights and rides her bike. In her spare time she kayaks, transports her two children to various events, and tends to her butterfly garden.

She also volunteers with the Kentucky Organ Donor Affiliates and the Indiana Organ Procurement Organization about the importance of organ donation.

Have you thought being a donor?

It literally could save a life.

— Jason Thomas is an assitant editor at the News and Tribune and editor of Southern Indiana Fitness Source magazine. Contact him via phone at 812-206-2127 or email at jason. thomas@newsandtribune.com.

Purdue Extension Health and Human Services events calendar Nourish Your Body Program

When: 9 a.m. to 3 p.m. Nov. 7 Where: Harrison County Extension Office, Corydon Cost: $3; to register call 812--738-4326 This program is for Extension Homemakers’ Lesson Day, but is open to the public. Learn tips for caring for and nourishing all systems of y our body. Learn how to cut risk of age-related diseases through proper personal care.

Holiday Desserts Workshop

When: 11 a.m. to 1 p.m. Dec. 11 Where: Purdue Extension, 3000 Technology Ave., Suite L2110, New Albany Cost: $10; for information call 812-948-5470 Whip up a fabulous and easy dessert for the holidays. Guests will think preparation took all day when they taste these desserts. Get tips for modifying ingredients to keep sugar and fat as low as possible

Other area events Healthy Living Support Group

When: Every Monday at 11 a.m.

Where: YMCA of Southern Indiana, visit ymcasi. org for locations Whether you are working toward prevention or treatment of a chronic health condition, the weekly Healthy Living Support Group is here for you. The YMCA of Southern Indiana, in collaboration with other trusted health organizations, will provide the tools you need to maximize your health and well-being. Along with the support and encouragement from your fellow group members, you are sure to get on the right path toward healthy living.

Visit ymcasi.org for the latest flyer with the date and topic listings.

contents

TRX Workout

9

by Kramer Koetter The TRX is perfect for hotel rooms or even outdoor workouts.

It’s a head-to-toe strength training workout that’s based on using your own body weight against gravity.

Dining with Diabetes

Treat yourself to a

massage

30

by Janet Steffens, M.ED. If you or someone you love has been diagnosed with type-2 diabetes, don’t despair. Help is available locally in a four-session program called “Dining with Diabetes” which is provided by Purdue Extension Service in New Albany.

6

With the holiday season fast approaching, some of you may want to treat yourself to a massage. Not only will it help reduce your stress levels, it can help you stay healthy

What’s in a Name? Everything.

Enjoy/Avoid

14

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.

Scrumptious Thanksgiving Sides

by Tarah CHIEFFI

Cover 16

Kerry Geron, 44, is pictured next to her butterfly garden at her New Albany home.

Geron was the recipient of a bilateral lung transplant in December of 2008, and she stays active with physical activities such as yoga and cycling. Staying active and tending to her butterfly garden help her relax and calm her mind. Staff photo by Christopher Fryer

• 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.

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

S o u t h e r n I n d i a n a F i t n e ss S o u r c e p a r t n e r s

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

Nutrition

NOVEMBER IS American Diabetes Month

Dining with Diabetes Go Ahead and Indulge in Tasty Snacks and Meals

// JANET STEFFENS, M.ed.

Purdue Extension Educator Floyd County jsteffens@purdue.edu

If you or someone you love has been diagnosed with type-2 diabetes, don’t despair. Remember that one of the best ways to manage type-2 diabetes is by planning healthy, balanced meals. Getting the right combination of calories and nutrients will help balance your blood sugars and you will feel better too. The good news is that help is available locally in a four-session program called “Dining with Diabetes” which is provided by Purdue Extension Service in New Albany.

Purdue Extension Service in cooperation with Southern Indiana Rehab Hospital and the YMCA of Southern Indiana is offering the program to help with meal planning and learning how physical activity helps balance blood sugars. “Dining with Diabetes” is a four-session program for persons with type-2 diabetes and their families. Each meeting includes a lesson with a registered dietitian and a cooking school featuring diabetic-friendly recipes conducted by a Purdue Extension Educator. A staff person from the YMCA will explain how to work a flexible physical activity program into your daily schedule.

In the “Dining with Diabetes” program you can sample delicious food and get motivation to help begin healthy lifestyle changes and set goals to manage your type-2 diabetes. You will take home a binder of reference materials and some new recipes.

Each meeting will include a question and answer session.

The cost for the class is $40 per person or $55 per couple (same household) and includes generous food samples and an information binder. To get more information or to register call the Purdue Extension Office in Floyd County at (812) 9485470. You can also find a registration form online at extension.purdue.edu/Floyd. Register by November 10, 2014.

Tips for planning healthy meals include: • Eat a variety of colors of vegetables, especially leafy greens. If you prepare them yourself, you can control salt, fat, and sugar.

• Eat meats with lower fat content like fish, chicken or turkey.

• Eat a variety of fruits.

• Season with herbs and spices to help cut

6 / Southern Indiana Fitness Source / November 2014

down on salt.

Drink low-fat milk which has the same vitamins and proteins as other types.

• Choose brown rice and whole grain breads.

Following is a recipe for a delicious appetizer with only 90 calories in three pieces: •

Turkey Pinwheel Appetizers Ingredients: • 1 8 oz. package of low fat, garlic and herb cream cheese • 6 whole wheat tortillas (8 inch) • 6 slices of turkey (3 oz. of meat) • 3 Roma tomatoes (small, chopped) • 3 cups baby spinach leaves (fresh) Directions: 1. Place tortillas on plate or paper towel; microwave uncovered on HIGH 10-15 seconds to soften.

2. Spread about 2 Tablespoons of cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes, and spinach.

3. Roll up lightly; wrap in plastic wrap and refrigerate 2-3 hours. Cut each roll into eight 1-inch slices. Arrange with cut side down on a platter.

Number of Servings: 16 Serving size: 3 pinwheels Recipe Source: “Dining with Diabetes” Curriculum

Advertorial

Gastroenterology

Navigating the Holiday Menu Maze Hosting a holiday meal is not for the faint of heart. And as the guest list grows, so does the list of dietary restrictions.

There’s your vegetarian niece and your cousin with diabetes. Your brother with Irritable Bowel Syndrome (IBS) is bringing his glutenintolerant girlfriend, and your uncle with the nut allergy is flying in. Mom called to remind you that your dad’s cholesterol is through the roof. Your sisters kids are lactose-intolerant, and your cousin has a tree-nut allergy.

Hosting a successful and delicious holiday meal for a digestively diverse crowd doesn’t have to mean more work. It just takes smart strategies to make each dish meet the needs of most people at the table. Here are some tips to get started: • Keep side dishes vegetarian. By making most — or all — side dishes vegetari-

•

•

an-friendly, you avoid having to come up with a separate vegetarian entrée for the non-meat eaters, while providing a healthier alternative for the dieters at the table.

Use lactose-free products in recipes that call for dairy. Lactose-free versions of milk, plain yogurt, and sour cream are readily available nationwide. They won’t affect the taste or texture of your dishes at all, but they will make them much more comfortable to digest for guests with IBS and lactose intolerance.

And since lactose-free is a lowercalorie, lower- cholesterol alternative to heavy cream, your weight-watching relatives can feel less guilty about the mashed potatoes.

Minimize the presence of wheat flour continued on page 27

• Circuit Training • Free Group Fitness Classes • 100+ Cardio Machines • Free Weights • Cardio Theater • Child Care • Complimentary Fitness Consultation

0 FEE &

$

JOINING

First Month

FREE!!

Special offer is valid through 10/31/14 New Members Only. Certain Restrictions Apply.

• Racquetball

• CrossFit • Free Tanning • Zumba • Spinning • TRX • Insanity • Kettlebells • Saunas • Massage • Cafe • And More!

951 E Lewis & Clark Pkwy Clarksville, IN • 47129

4430 Charlestown Rd New Albany, IN • 47150

812.284.4900

812.949.5051

Southern Indiana Fitness Source / November 2014 / 7

perspective

Expanding your view of health

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.

I think it is time we shift the way we think about do, as long as you are moving your body. our health. The mentality we have embraced for the Expand our health concepts. We are not a past decades is limited and we must look to a new victim to our genes. The idea that our genes dictate and broader perspective to impact our health in our health future is antiquated. We know now that a meaningful and lasting manner. We must move genes can be turned on and off through our lifestyle from a closed, reductionistic view of health towards choices. In fact it is the lifestyle choices we embrace an open, holistic idea about our lives. Here are four that impact our health more than any other factor. areas where I think this shift must begin.

When we are sick or not feeling our most optimal, Expand what we eat. There is no magic food we aren’t dependent on someone else to bring us or quick fix when it comes to nutrition. Individuals back to a state of balance. Our health is our greatare often looking for that one food that if they eat est asset and we are responsible for the path our it regularly, there is no need to worry about health. health takes. Our health team should be expansive: New foods and rediscovered foods Four areas to shift toward an open, doctors, naturopaths, massage are often touted to be the missing holistic idea about our lives: therapists, trainers, therapists, link. This is never the case. True local farmers, etc. Anyone that can nutrition is about variety, vibranprovide information, resources, cy, and freshness. We must expand support for our health is worth the foods we eat at home, movconsidering for our health team.

Expand what Expand how ing away from the processed and What we do with that support is you eat. we exercise. packaged food products that are up to us. void of any real nutritional value.

Expand and connect with The more foods we try, the more others. It is important to share likely we are to find something what we are doing for our health new we love. This works at home and our life. It is equally imporfor our children too. As parents, tant to not judge what others are Expand Expand and modeling an expanded menu will doing. Everyone must walk their our health connect with go long way towards encouraging own unique path, and we also can our children to also eat a real food, concepts. be a great resource and inspiration others. whole food, diet. to others. We can encourage each Expand how we exercise. It is other and learn what is working time to stop the same old exercise and not working. We can try new routine. It is time to stop limiting our physical outthings, embrace those that are helping, and let go of lets to a repetitive practice over and over again. Our practices that aren’t. The world of the Internet has body is designed to move dynamically and too much made this type of connection much easier today. We of our time today is spent sitting or doing repetimust look there for expansion, yet not forget to also tive motions. Getting locked into the same workout reach out in our physical world. routine can be as problematic as not moving at all.

As we expand our view of health, we expand our We must mix it up. Spend time at the gym working lives in many other areas. The ability to recogon strength, cardio, balance, and flexibility. Also nize our current patterns and make changes that get outside and play, run and jump with your kids broaden our exposure to health promoting practices or other adults in a recreational sports league. Go is the difference between a life restricted and a life for walks and breathe in the fresh air. Take up bike expanded. Go, grow, and live today. riding or disc golf. It really doesn’t matter what you

8 / Southern Indiana Fitness Source / November 2014

1.

2.

3.

4.

workout

TRX Workout

Single Leg Squat Hops (R/L)

// article: Kramer Koetter // photos: Tyler Stewart // model: Max Kommor Contact Kramer via email at kkoetter@twc.com or call 502-810-8901

I

f you are someone who travels a lot or if you are looking for some strength training without the investment in all of those dumbbells and don’t have room for all the space they take up, might I suggest checking out the TRX training system? The TRX is perfect for hotel rooms or even outdoor workouts. It’s a head-to-toe strength training workout that’s based on using your own body weight against gravity. You can anchor the TRX up to a strong and trusting base and get a fast and effective total body workout.

Southern Indiana Fitness Source / November 2014 / 9

Southern Indiana Fitness Source / November 201410 / 9 continued on page

workout One of my favorite 30 minute workouts with the TRX is an outdoor circuit that I like to call the metabolic fat shredder. It consists of 4 exercises that you do for 15 repetitions each. Do the four-part circuit up to 3 - 4 rounds, and add in a 25 yard down-and-back dash. You will do each exercise in between the 25 yd dashes. This is how you get that metabolic resistance moving and heart rate up for shredding some serious calories.

Circuit Workout 15 Reps / 3 to 4 rounds 1 minute break between rounds 3 & 4 1) Single Leg TRX Squat-Hops (L/R) 15 each leg 25 yard Sprint D/B 2) 10 second Front Plank, Then pushup crunches for 15 25 yard Sprint D/B 3) TRX Sprinter Squat 25 yard Sprint D/B 4) 10 Second Front Plank, then TicTocs for 15 each side 25 yard Sprint D/B Equipment needed: TRX, water bottle and a towel to wipe off the sweat.

TRX Exercise breakdowns

Single Leg Squat Hops (R/L) Strap Adjustment: Mid-length Set-up and movement: Stand facing anchor, keep elbows under shoulders and palms facing each other.

Centerworking leg to anchor point and move other leg back into a lunge dropping back knee straight down without touching

your foot to the ground Drive up though the heel, then return to starting position and repeat Modifications: For Easier: Take out the hop

continued on page 11 10 / Southern Indiana Fitness Source / November 2014

workout

Front Plank Then Pushup Crunch For 15 Strap Adjustment: Mid-Calf Length Set-Up and Movement: Kneel facing away from anchor with both feet in foot cradles and align hands under shoulders

Lift knees up off ground and raise your hips slightly into a plank position.

Hold plank position for a ten count, then lower into a push up, go back into plank position then

bring your knees into chest for the crunch.

Maintain body alignment at fully extended position Only repeat the pushup/ crunch combo for 15 repetitions

Modifications: For Easier: Try holding plank and only do the TRX crunch For Harder: Try doing single leg

TRX Sprinter Squat (R/L) Strap Adjustment: Long Length Set-Up and Movement: Stand facing away from anchor, place straps under arms, bring handles to both side of chest and keep body weight on the handles Walk back to a 45 degree angle, center working leg to anchor point, dropping your opposite

leg down into a lunge Drive back leg forward and up toward chest, coming up on the ball of your foot Modifications: For Easier: Tap the working leg to the ground in front of you For Harder: Add a hop while driving the working leg up toward chest

continued on page 12

Southern Indiana Fitness Source / November 2014 / 11

workout

10 Sec. Plank/ Then TRX Tic-Tocs for 15 Strap Adjustment: Mid Calf Length Set-Up and Movement: Kneel facing away from the anchor with both feet in the foot cradles, and align hands under

shoulders Left knees up off the ground and maintain body alignment from head to toes and hold for 10 count In plank position, slightly raise

12 / Southern Indiana Fitness Source / November 2014

the hips up and with you feet together begin to swing the legs back and forth while keeping them straight and together

Modifications: For Easier: Hold 10 second planks for 1 minutes For Harder: Try doing a controlled tic-toc then crunch and repeat

E M GIVE

0 1 8 # t u o k r Wo

GIVE ME 10

iple , or mult ne once o d e b n rkout ca inute wo ess level.

This 10 m ing on your fitn pend times, de

hes (1 min.)

1. Crunc an (1 min.) rm 2. Supe twists (1 min.) an 3. Russi es (1 min.) h c n u r c se 4. Rever e) (1 min.) each sid 5. Plank nk hip lifts (30 sec. la 6. Side p ension (1 min.) ext eft (1 min.) l s 7. Back e h c n min.) ue cru 8. Obliq crunches right (1 ue e) each sid 9. Obliq 0 sec. on (3 s g do 10. Bird

si.com/ wellnessc it is v s, e is erc f these ex s d on any o e out. d rk e o e n w 10 minute is is e at least ion of th struction r iv rs u in g e o r v e to n o h e o le rt t id If fu impac e peop h the v encourag a positive n to watc e e to -t v e a is h e -m v e to iati giv en Me 10 init s has prov The Give 10 minute n e v E . e xercis a day to e ell-being. w d n a h healt

Southern Indiana Fitness Source / November 2014 / 13

ENJOY

s

e id S g in iv g s k n a Scrumptious Th // Tarah CHIEFFI // photos by CHRISTOPHER FRYER Thanksgiving marks the beginning of the holiday season, and that means lots of celebrating around the table with friends and family. Many of us accept that we will pack on a few extra pounds this time of year, but a few healthy swaps can keep the number on the scale from creeping up. With these wholesome, homemade versions of your holiday favorites, you can have your pumpkin pie and eat it, too.

Cheesy Potatoes Ingredients • 3 lbs fingerling potatoes • 2 tbsp olive oil • 1/4 cup fresh minced parsley • 1/4 cup grated parmesan cheese • Dash of salt and pepper

Directions • Preheat oven to 425ºF. • Add potatoes to a large pot of cold water and add a dash of salt. Bring to a boil over high heat until potatoes are fork tender, about 20 minutes. Drain water and place potatoes on a large parchmentlined baking sheet (use two sheets if necessary).

• Use the flat side of a mallet or the back of a large spoon or spatula to gently flatten the potatoes enough so the skin splits open, but the potatoes remain in one piece.

• Brush tops of potatoes with olive oil and bake for 20 minutes.

• Remove potatoes from oven and sprinkle with salt, pepper, parsley and parmesan cheese. Return to oven and cook for an additional 6-8 minutes, until cheese is melted and turns a golden brown.

• Servings - 10

14 / Southern Indiana Fitness Source / November 2014

Parmesan Herb Smashed Potatoes 126 31 1 mg 50 g 2g 1g

vs calories calories from fat cholesterol sodium fiber sugar

Betty Crocker Potatoes Au Gratin 150 45 5 mg 640 mg 1g 2g • Serving Size - 1/2 cup prepared

Ingredients • 2 cups cinnamon graham cracker crumbs (can use gluten free) • 1/4 cup melted coconut oil • 1 (15 oz) can pumpkin puree • 2 egg whites • 1/4 cup maple syrup • 1 1/2 cups unsweetened vanilla almond milk • 1 tsp vanilla • 1 tbs pumpkin pie spice • 1/4 tsp salt

Directions • Preheat oven to 425ºF and grease a 9’’ pie pan.

• In a medium bowl, use a fork or your hands to combine graham cracker crumbs and melted coconut oil. Scoop the mixture into prepared pie pan and press firmly into bottom and sides of pan to create crust. Bake for 5–6 minutes. Remove from oven.

• Add remaining ingredients to a food processor

and process until smooth and creamy.

Pour into prepared crust and bake for 15 minutes.

Reduce heat to 325ºF and bake for an additional 35–40 minutes, until firm.

• Remove from oven and allow to cool for 60 minutes. Place pie in refrigerator and cool overnight or at least 8 hours.

• Servings - 12

Pumpkin Pie Graham Cracker Crust Pumpkin Pie

142 56 0 mg 280 mg 2.0 g 8g

vs calories calories from fat cholesterol sodium fiber sugar

• Serving - 1 mouth (makes 16)

Grocery Deli Pumpkin Pie

290 99 40 mg 380 mg 1g 23 g • Serving Size - 1, 4oz slice

Cranberry Sauce Cranberry Cherry Sauce

95 1g 0 mg 9 mg 3g 8g • Serving size - 1 popsicle (makes 4) Ingredients • 6 ounces fresh cranberries • 6 ounces fresh sweet cherries, pitted • 3/4 cup applesauce (no-sugar added) • 1/4 teaspoon powdered ginger • 1/4 teaspoon cinnamon • Pinch of salt • 1 tablespoon honey (optional)

vs calories calories from fat cholesterol sodium fiber sugar

Ocean Spray Jellied Cranberry Sauce

110 0 0g 10 mg 0g 21 g • Serving Size - 1/4 cup

Directions • Stir all ingredients except for honey together in a large saucepan over high heat and bring to a boil.

• Reduce heat to medium–low and simmer for 15-20 minutes, until fruit has broken down and mixture begins to thicken. Taste and add honey if necessary.

• Allow to cool to room temperature and refrigerate until ready to use.

• Serves 4

Southern Indiana Fitness Source / November 2014 / 15

Cover

Submitted Photo

Making the most of a second chance New Albany woman remains active years after lung transplant // CHRIS MORRIS

chris.morris@newsandtribune.com

// photo: Christopher Fryer Kerry Geron doesn’t have to study statistics on how many people live a full life following a bilateral lung transplant. She is not interested in what the numbers say. She knows how she feels, and where

16 / Southern Indiana Fitness Source / November 2014

she would be without her new lungs.

“People ask me ‘do you feel like you are back to normal.’ I am not back to normal, this is my new normal,” said Geron, a New Albany resident who received her double lung transplant in December 2008. “I was all about the statistics before the surgery, but not after the fact. I am living my life and not worrying about statistics. Every single year we acknowl-

cover edge where we were at when the phone call came in [when the lungs became available].

It’s my second birthday. It’s my Happy Breath Day.” With a positive attitude and not one ounce of quit in her soul, there is no doubt Geron, 44, will enjoy many more Breath Days. She does yoga two days a week, walks and lifts weights, and rides her bike as much as possible. In her spare time she kayaks, transports her two children, Kurt and Kami, to various events, and tends to her butterfly garden.

“I am doing great, no issues or problems,” she said. “I do more and more stuff every year. But there is never a day that goes by that I forget I am a transplant recipient. I never forget about the donor. When I take a deep breath, I think of him.”

Geron was diagnosed with pulmonary fibrosis in 1998 and lived with the disease until receiving the bilateral lung transplant in December 2008. As soon as she was able, Geron was back to her active lifestyle. She was walking 23 days after surgery and celebrated her six-month anniversary by riding a bike.

“Before the transplant I was not able to do anything that wasn’t at the end of an oxygen hose,” she said. “Now I do yoga, ride my bicycle ... I am on the go so much. My exercising and activities are more of a calming thing for me. It’s a time out where I can just focus on me. It’s a time to relax and take a mental break.”

However, Geron faces some challenges.

She takes about 40 pills a day. She is not able to swim in lakes due to bacteria, and her doctors have told her to stay away from playing ice hockey, one of her true loves.

She had a bout of pneumonia following the surgery and also faced rejection from her lungs 2 1/2 years after her transplant. Otherwise she has been healthy.

She has participated in three Transplant Games of America since 2008. In 2012 she won two silver medals and one bronze and this year collected her first gold to go along with a silver and bronze. She competed in the 5k and 20k cycling events, 1,500 race walk, discus, softball throw, volleyball and bowling at the Transplant Games.

She also volunteers many hours with the Kentucky Organ Donor Affiliates and the Indiana Organ Procurement Organization, speaking to students and other groups about the importance of organ donation.

She checks with local BMV branches, where people are asked if they want to be an organ

donor when receiving a driver’s license, to see if there is anything they need in the way of information or help.

“My donor signed up on the registry when he was 16. He is why I am here,” she said.

Geron, a California native who moved to New Albany in 1995, said she wants to tell her story. She wants to put a face to a subject

she believes in and tell people how important it is to say yes to being an organ donor.

“I hope every single person I meet will take something from that. I share my story with as many people as possible because I think it is important,” she said. “It’s a big part of my life. It’s the reason I am here.”

I am not back to normal, this is my new normal.

—kerry Geron Lung transplant recipient

Southern Indiana Fitness Source / November 2014 / 17

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

18 / Southern Indiana Fitness Source / November 2014

Advertorial

Health

— WomanCare

Keeping the Holidays Healthy The holidays are upon us…the time of year when overeating is part of the tradition. But with a little pre-planning and a commitment to staying on course, this holiday season can be a healthier one. Here are some tips to keep you focused.

Be realistic. Don’t set yourself up to fail.

Shift your goal from weight loss to weight maintenance during the holidays.

Have a game plan. Dieting through Thanksgiving doesn’t have to leave you feeling deprived. With a little pre-planning, you can have a healthy and happy holiday dinner.

Have doggy bags ready. Send your guests home with those tempting treats that might otherwise live in your fridge.

Eat slowly. It takes 15 minutes for your brain to register that you’re full. Savor your food, drink lots of water and slow down.

Water is a dieter’s best friend, helping control your appetite by making you feel fuller faster.

Eat before the party starts. Don’t go to dinner starving. Eat a healthy breakfast and a low-calorie snack before hitting the holiday buffet. You’re less likely to overeat if you’ve got your appetite under control.

No seconds. If you eat slowly and drink plenty of water with your meal, you shouldn’t continued on page 21

Southern Indiana Fitness Source / November 2014 / 19

Racing

Safety on the run 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.”

For the next five months or so most of us will be going to and from work in the dark. What that also means is that most of us will be running in the dark as well. With the darkness come inherent additional safety hazards.

For those of you new to pedestrianism as well as you experienced runners and walkers let’s review a few very, very basic safety tips regarding running in darkness.

• Wear as much reflective gear as possible. It works!

• Wear or carry some sort of illumination which can be relatively easy to see. Not only may it alert an on-coming driver to your presence, but it may also help you

•

• • •

spot an unsafe object in your path.

Wear white in the dark. No matter how bright that “electric-colored” shirt looks in the light of your home in the dark it will not show up as well as white.

Always face traffic. If they can’t see you, maybe you can see them.

It’s easier said than done, but try to run with another person or group.

When crossing traffic don’t race across the path of an oncoming vehicle. Our judgment is altered in darkness. Assume that vehicle is moving toward you faster than it seems AND he may not see you to begin with. continued on page 21

20 / Southern Indiana Fitness Source / November 2014

Safety on the run continued from page 20

•

•

•

Don’t wear ear buds/ headphones/etc. Our hearing has evolved as a built-in safety device.

Why are you trying to neutralize it when you are most vulnerable?

Run in a familiar, safe place especially if you are running alone. Want to try a new route? Explore when you’re with the group or on the weekend run in the daylight.

Communicate with someone you trust when, where, and how long your run will be. If you don’t want to bother anyone, leave a note in your home

Keeping the holidays healthy continued from page 19

with this info in a place where it can be easily found in event family or first responders need to search for you.

• Wear some sort of ID with your name, phone number of a responsible friend, and pertinent medical info (if any).

Do any/all of these guarantee your safety on the run? No, but until it is too late you don’t know that they haven’t already protected you.

As I always told my invincible young runners: When steel meets flesh, steel wins, no matter who is right or wrong.

feel the need to go for seconds.

Avoid finger foods. Nibbling before, during and after the main meal is a recipe for tummy trouble!

Choose white meat. Whitemeat turkey is one of the best low-fat protein sources for the dieter.

Drink alcohol in moderation. Better yet…stick to water!

Make healthier choices & practice portion control. Fortunately, many holiday staples fit well into a healthy diet. Turkey is a great source of protein, and sweet potatoes are loaded with fiber and vitamin A. Get active. After dinner, take a walk instead of crashing in front of the TV.

Stay on schedule. If you have a workout schedule, don’t let the holidays derail it.

Don’t use exercise as an excuse to indulge. On average, you need to walk one mile to burn about 100 calories (15 minutes at 4 mph). It takes only 2 seconds to consume 100 calories of food.

Above all, remember that the holidays are about more than mashed potatoes…they’re about family and friends. Have a happy and health holiday season!

— Christopher S. Grady, MD Attending Physician, OB/GYN WomanCare (woman-care.org)

Southern Indiana Fitness Source / November 2014 / 21

Jeffersonville’s Holiday Happenings Ice Rink Hours of Operation:

Nutcracker on Ice – TBA

Friday, November 28th-Sunday, January 25th

Downtown Merchants Holiday Open House

Monday-Thursday 4-8pm

Thursday, November 13th Spring Street, 6:00-9:00pm Come enjoy holiday music, special sales, & appetizers inside downtown shops.

Fridays 4-10pm Saturday – Noon-10pm Sunday – Noon-8pm Holiday Break Hours (December 20th-January 3rd) Sunday-Thursday – Noon-9pm Friday & Saturday - Noon-10pm Christmas Eve – Noon-4pm Christmas Day - Closed **Friday, Friday, ay, Saturday and Sundays only after January 4th**

Ice Rink Prices: $8 per person $6 Group Rate (10 or more) $2 Discount – Bring your own skates kates $40 Season Pass Tuesdays – Eat Local Night (Kids skate for $4 with Jeffersonville Restaurant Receipt) Thursdays – Shop Local Night

Jeffersonville’s Light Up the Holidays Parade Saturday, November 29th Spring Street, 5:00pm 0pm m Come enjoy a parade of holiday lights!

The parade will be followed by Light Up Jeffersonville.

Light Up Jeffersonville 0pm m Saturday, November 29th Warder Park, 5:30pm Kick off the holiday season with our annual light up event!

Come enjoy music, dancing, refreshments, a visit from Santa and free trolley rides!

Holiday Cookie Stroll Saturday, December 6th Time: 1:00-3:00pm Stroll down Spring Street and enjoy holiday cookies provided by Jeffersonville Merchants.

Tickets $3 per person.

Holiday Home Tour Saturday, December 6 Downtown Jeffersonville, 5pm-8pm For tickets call Sugar Maples Antiques, 812-285-1616

(Kids skate for $4 with Jeffersonville Merchant Receipt) Fridays – Teen Night – DJ from 7-10pm (December Only) Sundays – Skate with Santa from 1-4pm (December Only)

More about all these events at jeffparks.org

Faith tom may tgmay001@gmail.com 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

Being Thankful According to a recent 60 Minute/Vanity Fair survey, Americans have much for which to be thankful. More and more people are trying to cultivate an attitude of gratitude and happiness. When asked to what they were thankful for their good health, the majority of the people wanted to give thanks to God over their doctor, medicine or strong genes. And the medicine for which folks are most thankful?

Ibuprofen.

Have you thought much about being thankful? Are you a thankful person? A survey conducted for the John Templeton Foundation two years ago found that although over 90% of Americans consider themselves to be thankful people, only 52% of women and 44% of men actually express gratitude on a regular basis.

It isn’t easy to be thankful. Rick Hanson, neurologist and author of the book “Hardwiring Happiness,” has discovered that we have a learned bias towards the negative. If we want to be positive and thankful, we are going to have to retrain our brains to focus on what doesn’t come naturally.

Hanson’s book and lectures emphasize a four-step process to reinforce the good and replace the bad. He calls it the HEAL process – Have a positive experience; Enrich it through repetition and reinforce it; Absorb it by meditating on it; and Link the positive experience to a negative concept in order to heal and eventually replace it.

Ralph Waldo Emerson once wrote that we should “cultivate the habit of being grateful for every good thing that comes

to you, and to give thanks continuously.”

Studies are showing that Emerson was right. Dr. Robert Emmons, gratitude researcher and psychology professor at the University of California, Davis says that gratitude can be a stress buster that leads to happiness.

But how do you do that? Lindsey Holmes wrote an article last year for an online news service that described habits of grateful people – things that can help you be thankful on a daily basis. Among the habits were journaling every other day about things for which you are thankful, spending time with loved ones, understand the value of little things, exercise and telling at least one person every day that we are thankful for them.

Are you up for an adventure? From now until Thanksgiving, make a point every day to tell someone something for which you are thankful. Get good service at the restaurant? Take the time to tell your server how thankful you are for their care.

Tell your spouse you are grateful for the difference they make in your life. Let your child know that you appreciate their spirit.

Be consistent in expressing thanks every day for at least ten days.

Do people change when they are appreciated? Do you feel better because you express thankfulness to others? Let me know how your adventure works. Send me your stories to my email at tgmay001@ gmail.com. I will write a column about your experiences after the first of the year.

Southern Indiana Fitness Source / November 2014 / 23

Preventative care

NOVEMBER IS LUNG CANCER AWARENESS MONTH

Taking steps

to prevent lung cancer // Clark Memorial Hospital The best way to prevent lung cancer is to never smoke or stop smoking. Despite the simplicity of this statement, the action to achieve it is somewhat more difficult. Perhaps that is why Indiana ranks 45th among the states for prevalence of cigarette smoking. In 2011, 25.6 percent of Indiana residents were current smokers, more than the national average of 18.1 percent of adults, age 18 and older.

While smoking is the leading risk factor for lung cancer there are several other risks including: • Being a former smoker who has quit in the last 15 years • Exposure to radon or occupational carcinogens • Prior malignancy • Family history of cancer • COPD or pulmonary fibrosis • Prolonged exposure to second-hand smoke According the Centers for Disease Control and Prevention, more

24 / Southern Indiana Fitness Source / November 2014

people in the United States die from lung cancer than any other type of cancer. This holds true for both men and women. The most recent statistics from 2011 state 207,339 people in the United States were diagnosed with lung cancer.

The good news is that CT Screenings for lung cancer can save lives.

This screening is a test used to detect lung cancer before any symptoms appear. New research has provided hope in the fight against lung cancer. Results of the National Lung Screening Trial (NLST) released in August 2011 showed that screening with low-dose spiral computed tomography (CT) scans versus standard chest X-rays reduced lung cancer deaths among older heavy smokers by 20 percent.

Improved detection at earlier stages, when lung cancer is more easily treated, is key to increased survival.

ONLINE: For more information about Lung Aware and CT lung screening, visit clarkmemorial.org/screenings

» COME JUDGE

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.

Health

Treat yourself to a

massage

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.

With the holiday season fast approaching, some of you may want to treat yourself to a massage.

Not only will it help reduce your stress levels, it can help you stay healthy. I read on massagetherapy.com that experts estimate that upwards of ninety percent of disease is stress related. Who would have thought that something that feels so good could be so good for you?

There are many benefits to massage such as: • Alleviating back pain • Improving circulation • Alleviating headaches/migraines • Increasing joint flexibility • Lessening depression and anxiety • Helping digestive disorders • Helping heal sports injuries Having been a student at Louisville School of Massage, while pregnant with my first child, I would have to attest to the benefits of massage while pregnant and how it even helped soothe the baby once she was born. Although I did not make a career out of massage therapy, I use the skills often on myself, my family and even our dogs.

If you have never had a massage before, the best choice would probably be to get a Swedish massage, which is very gentle and relaxing. But, there are several types to choose from: • Swedish: gentle and relaxing • Hot stone: uses heated stones to warm and loosen tight muscles • Shiatsu: uses finger pressure on acupuncture points • Deep tissue: Targets deeper layers of muscle and connective tissue • Thai: therapist moves and stretches you into a sequence of postures • Reflexology: applies pressure to certain points on the foot and/or hand • Sports: focused on preventing and treating injury, and enhancing athletic performance When looking for a massage therapist,

26 / Southern Indiana Fitness Source / November 2014

make sure they are certified or licensed in the state in which they are practicing. Let them know of any injuries, pain or medical problems. Speak up if the pressure is too hard or not enough.

Drink plenty of water leading up to the massage and afterwards. This is important because the massage will actually dehydrate you and it will also help the body rid itself of the metabolic waste that was freed during the massage.

fit parenting

Adding wellness to your core values Recently I was challenged to respond to an argument regarding the recently published medical journal of Dr. David Ludwig and his associate.

They say that in extreme cases, children should be removed from their homes due to medical neglect in order to save their lives. While I have my own opinions on whether I think this is a good or bad idea, I want to leave that unanswered. What this whole concept has brought to my mind is how this health crisis with our children can be blamed solely on the parents of the child.

Let me put it to you this way; imagine that your seven year old daughter walks over to the refrigerator and pulls out a can, then goes to the couch and sits down and starts to drink it. But then the can spills on the couch. Think of what upsets you about this. Most likely she would be in trouble for the spill, right? But what if this was a can of beer. Wouldn’t she be in trouble for drinking something that is bad for her? The point of this is to show you that we all have a mindset to teach our offspring a certain set of morals and truths. Sometimes our own priorities and truths need a second look as our society evolves and new problems arise because of things we cannot control. If a child opens a can of soda, shouldn’t parents react as if their child is putting something harmful in their body?

The problem that I see is that not all families

associate bad food choices or lack of exercise as a punishable offense. Grades, manners, respect, chores and other daily elements tend to be punishable if not executed properly or to the parent’s expectations. While these things are important, wellness also needs to be in this category and parents need to create an expectation of their children to respect their bodies and their health.

Let’s be honest, have you ever heard of a child being punished for drinking a soda or not exercising? My guess is rarely if ever. I tend to explain to families that they need to view their children's poor food choices and sedentary habits as if they were picking up a cigarette in front of them and lighting it. It’s that important. Families also need to realize that if they are not a good example then they are absolutely teaching their child that it's OK to treat your body with disrespect.

Now please be assured that I do not believe that you should start drastically punishing your kids because they are having birthday cake. My goal is to open our eyes a little more to the idea of adding wellness to your highest list of family values. We may never see a world without Halloween candy, Christmas cookies or Valentine’s chocolates but if our kids value and respect their bodies they will have an easier time choosing to be good to their health.

Natalie allen NAllen@stretch-n-grow.com Coach Natalie Allen is owner and director of Stretch-nGrow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes.

When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.

Navigating the Holiday Menu Maze continued from page 7

•

at the table, and consider whole-grain, gluten-free alternatives. Traditional breadbased stuffing is a non-starter for diabetics, the weight-conscious and gluten-intolerant guests. Consider wild rice or quinoa as the base for a healthier, more nutritious stuffing loaded with traditional flavors like chestnut, mushroom, sage and thyme.

If you’re making gravy from scratch, swap all-purpose flour for sweet rice flour to make it gluten-free.

Offer at least one dessert that can be enjoyed by the gluten-free and nut-

free crowd. Gluten-free baking mixes for cookies, cakes, and brownies — most of which are also nut-free — are easy to find and easy to prepare. Fresh fruit is always a safe option for ending an indulgent holiday meal, especially for guests with dietary restrictions, and those watching their weight or blood sugar levels.

— Dr. James C. Strobel MD Gastroenterology of Southern Indiana Dr. Strobel joined GSI in July of 1997.

He received his undergraduate degree from Indiana University in Bloomington, and his

medical degree from Indiana University in Indianapolis. Following this, Dr. Strobel completed his residency in Internal Medicine, and after three years of additional training, completed his fellowship in Gastroenterology at Duke University in Durham, North Carolina.

Dr. Strobel is board certified in both Internal Medicine and Gastroenterology. He is married and the proud father of three children. In his free time, he enjoys basketball, baseball, reading, and spending time with his family.

Southern Indiana Fitness Source / November 2014 / 27

28 / Southern Indiana Fitness Source / November 2014

jason.thomas@newsandtribune.com

// Jason thomas

Corydon’s Hyla Conrad launches online fitness, nutrition program

Developing a goal-crushing mindset

Fitness Plan

Photos courtesy of Natalie Minh Photography: natalieminhphotography.com

H

yla Conrad crushes things. Goals, mainly.

Fitness goals, smashed via the cloud.

Conrad, who has a degree in exercise science from the University of Louisville, has launched an online, do-it-yourself training and nutrition systems program — hylaconrad.com — based on the mindset of empowering women to crush things: stereotypes, limitations, fears.

“It’s all based on fitness goals that are tangible fitness goals,” said Conrad, 30, Corydon. “Instead of training a certain body part, it’s geared toward fitness goals that are action-based.”

For instance, instead of someone having random goals, such as losing 10 pounds, or making it to the gym tomorrow, or cooking a healthy breakfast, Conrad helps develop a fitness and nutrition program that sticks.

Conrad’s philosophy is to focus on training and nutrition programs as guides rather than an all-or-nothing approach.

Instead of stressing about cutting sugar, or reducing carbs, for instance, it’s about using the plan to the best of your ability and letting other parts fall into place. That eliminates fad diets and allows a person to develop a lifestyle that works best for her.

Conrad’s light bulb went off after three years as a fitness competitor that left her unfulfilled. She attended a three-day seminar late last year for fitness models called FMIGuild in Long Beach, Calif., that

changed how she viewed her business and her life.

Instead of pinching pennies and calories to sculpt someone else’s ideal of the perfect physique, she would turn the tables and help others achieve fitness goals while being comfortable in their own skin.

“I finally hung up and clear shoes and sparkly suits to help others with their fitness success,” Conrad said. “I realized it’s not about goals and weight loss but how to incorporate a healthy lifestyle and how to incorporate healthy habits.

The Goal Crusher Training and Nutrition Systems is divided into three levels: • The Goal Crusher Mindset: Learning how to identify behaviors to help create a healthy lifestyle for life.

• The Goal Crusher Training and Nutrition Systems (Level 2): According to Conrad’s website, this is a 12-week progressive high intensity at home or gym training. Each workout takes approximately 25 to 30 minutes to complete. This program creating lasting fitness lifestyle results, improving fitness levels and living a fit and healthy life. It has four days of training each week- resistance training with weights, body weight exercises, plyometrics, and interval training to aid in creating a healthy metabolism. Along with this, each week has two-to-three short running-

based cardiovascular sessions to improve overall cardiovascular health.

• Level 3 Goal Crusher Training: This system has less cardiovascular training then Level 2 Program. You will perform full body exercises designed to improve your fitness level, train athletically, and create a strong and healthy body. In this system you will find lower rep ranges that progressively increase over a 12-week period to more compound movements and circuit style training with little to no resting times.

Nutrition is a key component. According to Conrad’s website, the food list is broken down into macronutrients-carbohydrates, proteins, and healthy fats. The meal plans are structured for each training phase.

“I’m kind of a goal crusher,” Conrad said of her philosophy, whether that be fitness competitions or running a marathon.

“I came about it with the idea of helping people make action-based goals instead of weight-loss goals.”

To learn more, and to sign up for Conrad’s newsletter, visit hylaconrad. com. Conrad can be reached via email at hyla@hylaconrad.com.

Southern Indiana Fitness Source / November 2014 / 29

Nutrition

NOVEMBER IS AMERICAN DIABETES MONTH

Lowering your diabetes risk 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

Weight, activity level, ethnic background, high blood pressure, family history and age can all influence your risk of developing Type 2 diabetes.

Some of these are out of your control, but there are lifestyle changes you can make that will drastically lower your risk, like maintaining a healthy weight through diet and exercise. You may already know that consuming fewer sugary drinks and snacks like candy and ice cream can help to keep blood sugar levels steady, which keeps your weight in check and reduces your risk of developing Type 2 diabetes, but did you know that even eating foods that aren’t sweet, like fast food, chips and crackers, can also increase your risk of developing diabetes?

Even though the above-mentioned foods aren’t high in sugar, they are high in heavily refined carbohydrates. Unlike complex carbohydrates (think whole grains, fruits and vegetables), refined carbohydrates turn into quickly absorbed sugars in the body, just like the refined sugar you find in candy and ice cream. This is because the fiber, protein and other nutrients are stripped away during the refining process. These nutrients help your body to absorb food more slowly, meaning the carbs are burned more slowly and it takes them longer to turn into sugar. This keeps your blood sugar levels stable, as opposed to the blood sugar spikes and drops you experience when you eat junk food. Let’s dig a little deeper into what is really going on in your body when you eat junk food.

Whenever you eat carbohydrates, whether they are refined carbs or healthy complex carbs, your blood sugar rises. In response to this, your pancreas releases a hormone called insulin to get the sugar out of your blood and into your cells to be used for energy or stored for later use. According to Mark Hyman’s bestselling book “Ultra Metabolism,” when you regularly eat these junk foods your blood sugar level is consistently elevated and your pancreas is working overtime to pump insulin into your blood.

When there is too much insulin in your blood your body can build up a tolerance and become resistant to the effects of insulin, meaning you need more and more insulin just to get the job done. This insulin resistance can quickly develop into a dangerous cycle that ultimately leads to the development of diabetes.

When your blood insulin levels are elevated, your body tells you to eat more sugar (or carbs) to bal-

30 / Southern Indiana Fitness Source / November 2014

ance it out, but this actually causes your blood sugar to spike even higher, which leads your pancreas to release even more insulin into your blood, leaving you wanting even more junk food. The cycle goes on and on and all the while your body is storing the excess carbs as fat, which slows down your metabolism, causes weight gain and, eventually, leads to diabetes.

How to break the vicious cycle that leads to diabetes.

So what can you do to break this vicious cycle?

Here are a few tips: • Eat more whole grains. When purchasing grains like rice, pasta and oats, check the ingredient label carefully. The first ingredient should be “whole grain,” not “multi-grain,” “enriched,” “white,” or “unbleached.” Read the entire ingredients list to see if these refined grain keywords are hidden further down the list.

• Look for added sugars on ingredient labels, too. Even seemingly healthy foods like yogurt and juice can be pumped full of sugar, high-fructose corn syrup and other sweeteners that can cause blood sugar spikes.

• Consume more fresh food snacks like yogurt, cheese, fruits and vegetables instead of packaged foods like chips and candy.

• Eat meals with a variety of foods so you get a healthy balance of complex carbohydrates, protein, fats and fiber.

• When you do go out, make healthy choices.

Choose grilled meats over fried, order your burger without the bun and order fruit or salad instead of french fries.

Sources: Ultra Metabolism, American Diabetes Association

Eat more fresh food snacks like yogurt and fruit instead of packaged foods.

The best choice when you have big news.

For this special time — or any time — enjoy the special care and expertise you can only find at WomanCare. We’re known for extraordinary care when you’re expecting. And when the big day comes, you and your little one will be in good hands, whether you choose to be delivered by one of our Board-Certified Physicians or one of our three Certified Nurse Midwives, including the most experienced in the entire metro region.

And there’s more. From a young woman’s first visit to a grandmother’s next one, we’re here for every phase of life, with wellness visits and family planning, pregnancy care and delivery, care during menopause and more. We respond to your questions and concerns, and work hard to see you right at your appointed time, every time. For extraordinary care when you’re expecting — and when you’re not — call (812) 282-6114 to schedule an appointment. WomanCare… our name says it all.

301 Gordon Gutmann Boulevard, Suite 201, Jeffersonville, IN 812.282.6114 | www.woman-care.org Christopher S. Grady, MD | Ronald L. Wright, MD | Elizabeth A. Bary, RN, CNM Alison Reid, RN, CNM | Damara Jenkins, RN, CNM

COMPLETE CARE INCLUDING: • Wellness exams • Perimenopause and menopause care • In-office sterilization birth control • In-office ablation • Hormone replacement therapy • Prenatal care • Preconception care • Family planning • Infertility evaluations • 3D/4D ultrasound • Pregnancy and delivery • Extensively skilled laparoscopic surgeons

No guts, no glory.

Some of the things that can compromise your system and shorten your life are also the most preventable. And prevention starts with Gastroenterology of Southern Indiana.

We’re one of only ten practices in the U.S. chosen for a trial by the Mayo Clinic. Why? Our team’s “adenoma detection rate” is more than twice the national average, even matching the rate at the Mayo Clinic. And a higher ADR means fewer deaths from colorectal cancer.

CONDITIONS TREATED But as good as our specialists are, there’s more to GSI than expertise.

Our whole team works hard to keep you informed and comfortable from start to finish. That’s probably 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. You’ll thank us later.

A division of Gastroenterology Health Partners

2630 Grant Line Road, New Albany 812.945.0145 | www.ghpsi.com

• • • • • • • • • • •

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 Flexible Sigmoidoscopy G-Tube Removal Infusion Therapy Center Colonoscopy * EGD * ERCP * Bravo Probe (48 hours pH testing) * • EUS - Endoscopic Ultrasonography * * Always performed at an affiliated hospital