OCTOBER 2014 O
FOR A MORE ABUNDANT LIFE.
SOUTHERN INDIANA
Guide to Healthy Chops
CROSSFIT COMPETITOR William Walker earns 10th place in his age class at CrossFit Games
Healthy
Trick-or-treating
Workout: Personal Best Fitness
Get back up to speed 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
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SOUTHERN INDIANA
PUBLISHER Bill Hanson EDITOR Jason Thomas DESIGN Stephen Allen PHOTOGRAPHY Christopher Fr yer Ty l e r S t e w a r t CONTRIBUTORS Case is the owner and head coach at Four Barrel CrossFit. He holds several strength, conditioning, and weightlifting certifications, and is a dedicated CrossFit competitor.
CASE
Breast cancer awareness events calendar // GARY POPP gary.popp@newsandtribune.com October is designated as Breast Cancer Awareness Month, which many people use to remember loved ones who have succumbed to the sickness and also to honor those who have survived the disease. Area hospital officials are taking advantage of the awareness month to offer preventative measures, including free mammograms and educational events. Community members are welcome to take advantage of the events planned by Clark Memorial Hospital and Floyd Memorial Hospital throughout the month.
FLOYD MEMORIAL HOSPITAL Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary.
TOM 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
• Free Breast Health Seminar Thursday, Oct. 16 from 6 to 8 p.m. at Floyd Memorial Cancer Center of Indiana, 2210 Green Valley Road, New Albany. During the seminar, physicians will discuss the medical management of patients determined to be at high risk of developing breast cancer, including genetic testing, risk evaluation, surgical options for breast cancer, prevention, treatment and other aspects of breast cancer care. A light meal will be provided, and a question and answer session will follow the presentation. Seating is limited and registration is required by calling 1-800-4-SOURCE. • Free Mammogram Screenings — Pink Out Event Tuesday, Oct. 28, from 3 to 7 p.m. at Family Health Centers of Southern Indiana, Floyd County Clinic, 100 Spring St., in New Albany. Floyd Memorial Hospital is partnering with the Family Health Centers of Southern Indiana to offer free breast cancer screening, education and referrals for mammograms to low-income women aged 40 and above. Those who qualify will be shuttled from the Family Health Center to Floyd Memorial for a free mammogram screening. Women who are interested in receiving the services must register in advance with the Family Health Center by calling (812) 283-2792. • Floyd Memorial Hospital now allows self-referral mammograms, according to hospital officials. A physician referral is no longer necessary to have a preventative screening mammogram at Floyd Memorial’s Women’s Imaging Center for women 40 and over who do not show symptoms. The screening mammogram is allowed whether the patient has a primary care physician or not. The main focus will be
getting the results back to either the primary care physician or the patient. In the case that the patient doesn’t have a primary care physician, the hospital will make every effort to assist them in finding one. Floyd Memorial will also assist the patient in finding a physician for any follow-up care needed. To schedule a mammogram at the Floyd Memorial Women’s Imaging Center, call (812) 949-5570 and identify yourself as a self-referral.
CLARK MEMORIAL HOSPITAL • Free mammogram screenings — Pink Out Day Thursday, Oct. 30, appointment times vary. Clark Memorial Hospital will be partnering with the Family Health Center of Clark County to provide free mammograms to uninsured and low-income patients throughout the day. The mammograms are possible through a grant from Indiana Breast Cancer Awareness Trust. To make an appointment in advance, call the Family Health Center of Clark County at 812-2832792. The screening will be administered at the center located at 1319 Duncan Ave., Jeffersonville. • Throughout the month of October, Clark Memorial Hospital Women’s Imaging Department will have a small giveaway for every woman having a mammogram at the hospital and the urgent care and diagnostic imaging facility in Hunter Station located at 130 Hunter Station Way in Sellersburg.
Power of Pink Gala When: Doors open at 6:30 p.m. Saturday, Oct. 25 Where: Kye’s, 500 Missouri Ave., Jeffersonville In its second year, Power of Pink is Southern Indiana’s premiere event to raise funds and awareness in the battle against breast cancer. The black/pink tie gala — this year’s theme is “Unveil the Power” — includes a silent auction, dinner, program honoring breast cancer survivors, live auction and music from Louisville Brass & Electric. For more information email Bill Hanson at bill.hanson@newsandtribune. com. Special thanks to Floyd County Hospital’s Marketing and Public Relations Specialist Angie Glotzbach and Clark County Hospital’s Marketing Manager Susan Gilmore for providing content to this event’s calendar.
contents Healthy trick-or-treating
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Halloween has become synonymous with trick-or-treat bags bursting at the seams with candy and school parties with sugary treats. While it isn’t necessary to avoid these festivities entirely (what fun would that be?), here are some “tricks” for enjoying this abundance of “treats” in a healthy way.
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Enjoy/Avoid
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Halloween Party Treats by TARAH CHIEFFI
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Dental Care: with Kirchner Dental
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Southern Indiana Fitness Source sat down with local dentist Dr. Michael Kirchner, owner of Kirchner Dental, which has been at its Jeffersonville location for four years.
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PERSONAL BEST FITNESS by ALISSA M. MOORE MS, CSCS
9
COVER William Walker, 46, New Albany, competed in the 2014 Reebok CrossFit Games in California earlier this year and placed 10th in the 45-49 age group. Staff photo by Christopher Fryer
One of my favorite anywhere and quick workouts is a military style countdown. This countdown workout is great for any fitness level because exercises can be tailored to each individual
SOUTHERN INDIANA FITNESS SOURCE PARTNERS
’s
Precision Compounding PHARMACY • WELLNESS CENTER • BOUTIQUE
RUNNING
ADVERTORIAL
How Exercise Effects Your Digestive System DR. JAMES C. STROBEL MD Dr. Strobel joined our practice 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.
Everyone knows how important exercise is for your body. But exercise affects your digestive system in many ways —some good and some not so good. And different types of exercise have different effects on the digestive system. First the good news. Exercise can improve the efficiency of the digestive process, help you maintain a healthy weight and may help with most minor digestive problems, from bloating to constipation. It also helps reduce stress, which makes many digestive problems worse. Unfortunately, the impact of exercise on your digestive system isn’t always positive, especially if you’re a runner. Digestive complaints in runners may be caused by the direct impact of running on the colon. Running can cause digestive disorders such as nausea and diarrhea, which are often more common in runners who train hard, and especially women who run. In addition, acute gastritis and gastro-oesophageal reflux symptoms are also common in runners. That doesn’t mean you should stop running. Instead, follow some common-sense guidelines to
6 / Southern Indiana Fitness Source / October 2014
reduce the adverse effect running can have on your digestive system. Don’t run on a full stomach; allow two hours after a meal before taking a run. Practice light exercise such as yoga and Pilates to improve the efficiency of your digestive system and reduce stress and anxiety levels, which can cause digestive disorders, too. Consult with your physician before starting an exercise program if you are pregnant, elderly, under the age of 16 or if you have been inactive. — GSI
// RUNNING TIPS 1.
Don’t run on a full stomach.
2.
Allow two hours after a meal before taking a run.
3.
Practice light exercise such as yoga and Pilates to improve the efficiency of your digestive system.
ADVERTORIAL
DENTAL CARE
— BracesBracesBraces
Ask the Orthodontist A Q&A with Anne Marie Payne of BracesBracesBraces What are the benefits of orthodontics? Though many people think that orthodontics are just to straighten the teeth cosmetically, they actually have other benefits that people don’t often think of. Orthodontics correct a person’s bite by putting the teeth in the proper relationship with each other. Orthodontics correct problems with overbite, crossbites, and under bites to name a few. Also, straight teeth are easier to keep clean than crowded teeth, which could mean healthier teeth for a lifetime.
every child that is 8 years old and older. There are some problems that are very important to address at this age and stage of growth. If you wait until the child has all their permanent teeth in to see an orthodontist, it may be too late to correct some problems.
At what age should my child see an orthodontist? Our motto is “8 is Great!” We like to see
What should I expect at an initial consultation? Consultations at BracesBracesBraces are
What is Invisalign®? Invisalign® uses clear trays to straighten the teeth so that you do not have to wear traditional braces. Each set of trays are worn for two weeks at a time. This is a great esthetic treatment option for many people.
complimentary. At my offices, we generally take a Anne Marie Payne “panoramic” X-ray and do an examination to find out what the problems are. We will discuss the problems, all of the options for treatment, and will answer any questions you may have. How long are braces normally worn? Orthodontic treatment time is determined on a case by case basis. If all of the adult teeth are in and you need a full set of braces, treatment times generally range from 12-30 months, depending on what problems need to be corrected. Sometimes kids need early continued on page 20
www.MortensonFamilyDental.com
Southern Indiana Fitness Source / October 2014 / 7
PERSPECTIVE
Real food detoxification
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.
Day 1: Eliminate all caffeinated beverages other than green tea.
I want to share my Detox Diet with Fitness Source readers. The goal when detoxing is to eat clean and allow the liver, kidneys, and digestive tract to filter out and remove waste effectively. There are many detox supports on the market in the local health food stores. Too often individuals take the supports and do nothing to clean up their diet. They continue to eat packaged and/or processed foods. In reality, a clean diet is enough to support a gentle detox. If you feel like kicking it up a notch, add a detox support such as a basic detox tea. That would be a favorable addition to these recommendations. This is not a caloric restricting detox or a fast. You may consume freely from the foods allowed on the given day. As the detox process begins it is possible to experience mild, short-lived adverse reactions. Be certain you are drinking plenty of water. The recommendation is at least half of your body weight in pounds in ounces of water. In order to minimize any adverse initial reactions I suggest transitioning into the detox diet by modifying your food consumption on days 1 and 2, then if you choose to use a detox support add it to your regimen on days 3-9, and then finish with a 1 day transition back to regular eating. There is no need to use a detox support if you modify the diet as directed. If this is your first detox, I would forego taking a detox support.
Day 1:
Eliminate all refined and processed food products and drinks. Eliminate all caffeinated beverages other than green tea. If you regularly drink coffee or caffeine, the green tea will be a life saver from potential headaches. Eliminate any foods with artificial colorings, sweeteners, or flavorings.
Day 2:
Eliminate any flesh based foods — meat, poultry, fish, pork, etc. (it is possible, but not advised, to continue to consume meat proteins during the detox — they should be organic and grass fed, or wild caught, and eaten no more than 2 times per day in 60 grams servings)
Day 3: Eliminate all dairy products. Eliminate eggs. Begin using your detox support as directed, if you are choosing to use a detox support.
8 / Southern Indiana Fitness Source / October 2014
Day 4: Eliminate all gluten grains. Eliminate soy foods. You may continue to eat — quinoa, rice, millet, and buckwheat
Day 5: Eliminate the remaining grains. Eliminate any nuts and seeds. You may continue to eat — vegetables, fruits, and legumes.
Day 6 – 7
: Eliminate legumes (beans, peas, and lentils). You may continue to eat — cruciferous vegetables (broccoli, kale, cauliflower, cabbage, and Brussels sprouts), raw or steamed greens, fresh organic apples and pears, fresh or frozen organic blueberries, organic no-sugar added apple or pear juice.
Day 8:
Add back fruits, vegetables, and white or brown rice back into the diet. Do so in reasonable portion sizes. Be very careful not to over do it when reintroducing foods.
Day 9:
Add back quinoa, millet, and buckwheat. Today should be your final day utilizing the detox support product if you have been taking one.
Day 10:
Add back legumes and nuts. Congratulations! You have completed a 10 day detox . For maximum benefits, systematically reintroduce the other foods that have been yet to be incorporated back into your diet. This is the ideal time to discover hidden food sensitivities. Add them back, 1 food at a time and with 5 to 7 days between reintroduction of each food. When reintroducing a food, have 1 serving and then watch for the next 36 hours for any signs of sensitivity: increased allergies, water retention, digestive disturbances, bloating & gas, loose stools or constipation, headaches, joint pain, difficulty concentrating, etc. If you experience any of these symptoms, more likely than not you should avoid that food on most days. Try the next food on your list. As always if you suffer from any major or chronic diseases consult with your primary care physician before embarking on a detox diet. Good luck!
PERSONAL BEST FITNESS
WORKOUT
// article: Alissa M. Moore MS, CSCS // photos: Christopher Fryer // model: Liz Carter
O
ne of my favorite anywhere and quick workouts is a military style countdown. This countdown workout is great for any fitness level because exercises can be tailored to each individual. You will begin with 10 reps of each exercise the first round, then move to nine reps the second, eight the third. Continue this pattern all the way down to a single rep of each exercise. There is no need for any equipment for the exercises shown here, and you can change up the exercises or add more circuits to suit your needs. I like to put four or five of these together (a total of 25-30 exercises) for an hour long total body workout.
“I SURRENDER” Southern Indiana Fitness Source / October 2014 / 9
WORKOUT I SURRENDER
MOUNTAIN CLIMBERS
Start upright with your hands behind your head (to add difficulty you can add light dumbbells in each hand with your arms extended straight above your head) Take a big step back with your right leg. Slowly and carefully lower into a kneeling position. Lower your other leg so that both knees are on the floor. Bring your right knee forward and with your foot on the ground push yourself back up to a standing position. Repeat on the right leg for the desired number of reps and then do the same for the left side.
Start in Pushup position
PUSH UP Lie on the floor with you hands about 36 in or shoulder width apart while holding your torso up at arms length. Next, slowly lower your body downward until your chest almost touches the floor as you inhale. Then, exhale and press your body back up to starting position while squeezing your chest. Repeat for the desired number of reps
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First, bring your right knee in toward your chest while tapping your right toe at the top position. Next, bring your left knee in tapping your left foot at the top while simultaneously shooting your right foot back to a straight position, (mimicking the motion of a mountain climber). Count 1 once both right and left knee have come to the top, (counting 1/1, 2/2, and so on) Repeat for the desired number of reps
This exercise should mimick the motion of a mountain climber.
S S y p p i r t b
WORKOUT SQUAT WITH AN ABDOMINAL TWIST
PLANK UP
Start in a push up position. Now bend the elbows and place them at 90 degrees resting your weight on you forearms. Elbows should be directly under the shoulders, and body should be in a straight line from the feet to the head. Now, lift one hand and place directly under your shoulder straightening your arm. Repeat this motion on the other side ending in a pushup position. Next, lower yourself back down into a plank positions and onto your forearms one side at a time. Repeat desired number of reps leading with the right arm, and then repeat desired number of reps on the left side.
BURPEE Begin in a standing position. Squat down placing your hands on the floor in front of you. Hop your feet back into a pushup position (a push up can be added here to increase difficulty). Next, hop your feet back in toward your chest. Lastly explode up into an upright jump. Repeat for the desired number of reps.
Start in an upright position with your hands behind your head. Squat down slowly lowering your hips low and sitting back as if you are sitting into a chair. Next, slowly stand while exhaling and pivot to the right rotating your entire torso and arms together and pulling your right knee up. Again, Squat down as if you are sitting in a chair and repeat the twisting of the torso to the left side while raising the left knee toward the chest. Continue this pattern for the desired number of reps being sure to do both right and left before counting one, Southern Indiana Fitness Source / October 2014 / 11
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Southern Indiana Fitness Source / August 2014 / 13
Y O J EN
Treats y t r a P n e e w o ll Ha // TARAH CHIEFFI // photos by CHRISTOPHER FRYER Sweet treats are easy to find as Halloween approaches, but the ingredients and the nutrition information can be downright scary! Try a few of these healthy alternatives at your next party or send them along to school with the kids for a little tasty and nutritious fun without the fright.
SPOOKY TREATS Ingredients • 6 bananas • 36 dark chocolate chips
Directions • Peel bananas and slice in half so that you can stand each half upright. • Place two dark chocolate chips next to each other as the eyes with the pointy end facing out. • Place one dark chocolate chip below the eyes as the mouth with the flat end facing out.
BANANA GHOSTS 64 6 0 mg 1g 2g 8g • Serving - 1 ghost (makes 12)
14 / Southern Indiana Fitness Source / August 2014
vs calories calories from fat cholesterol sodium fiber sugar
HALLOWEEN GHOST PEEPS 110 0 0 10 mg 0 mg 26 g • Serving Size 1 container (3 ghosts)
Ingredients • 4 apples • 1 cup organic peanut butter • 1/2 cup yogurt covered raisins Directions • Slice apples into 8 equal slices so they look like lips. • Spread 1/2 tablespoon of peanut butter on each apple slice. • Place 4 or 5 yogurt covered raisins on half of the apple slices so they look like teeth. • Stick 2 slices together (one with teeth and one without) to make a mouth.
CANDY APPLE MONSTER MOUTHS
136 80 0 mg 76 mg 2g 9g
vs calories calories from fat cholesterol sodium fiber sugar
• Serving g - 1 mouth (makes 16)
ROCKY MOUNTAIN CHOCOLATE FACTORY CARAMEL APPLE
334 45 5 mg 163 mg 4g 60 g • Serving Size - 1 apple
CANDY CORN FRUITY CANDY CORN POPSICLES
78 3.6 g 0 mg 12 mg 1g 8g • Serving size 1 popsicle (makes 4) Ingredients • 1/2 cup vanilla Greek yogurt • 1/4 cup almond milk • 1/3 cup orange juice • 1/3 cup pineapple juice
vs calories calories from fat cholesterol sodium fiber sugar
BRACH’S CANDY CORN
150 0g 0 mg 75 mg 0g 28 g • Serving Size 26 pieces
Directions • Stir together yogurt and almond milk and pour evenly into four popsicle molds to fill about 1/3 of the way. Freeze for 2 hours. • Pour orange juice evenly into molds until about 2/3 full. Freeze for 2 hours. • Pour pineapple juice evenly into molds until full. Push the popsicle sticks into each mold and freeze for at least 4 hours.
Southern Indiana Fitness Source / August 2014 / 15
DENTAL CARE
ADVERTORIAL
OCTOBER IS NATIONAL DENTAL HYGIENE MONTH
Dental Care:
with Kirchner Dental SO YOU KNOW • WHO: Kirchner Dental • WHERE: 1706 Willamsburg Drive, Jeffersonville • PHONE: 812-283-5550 • WEBSITE: Jeffersonvillesmiles.com
16 / Southern Indiana Fitness Source / October 2014
Southern Indiana Fitness Source sat down with local dentist Dr. Michael Kirchner, owner of Kirchner Dental, which has been at its Jeffersonville location for four years.
Q
QUESTION: Why did you decide to go into dentistry? How long did you know that dentistry was your passion? ANSWER: I wanted to go into dentistry because I wanted to help people. There is great satisfaction in improving someone's health and self-
esteem through their smile. Improving someone's smile can cause them to feel better about themselves and have a new spring in their step. Sometimes it can be dramatic. It is amazing how improving their smile can improve their self-confidence and overall demeanor.
Q
QUESTION: Why did you buy the practice? ANSWER: I wanted to practice in a smaller community where I could
Q
ADVERTORIAL
Photo featured in 20 under 40. File photo.
I wanted to go into dentistry because I wanted to help people. There is great satisfaction in improving someone’s health and self-esteem through their smile.
— DR. MICHAEL KIRCHNER OWNER OF KIRCHNER DENTAL
Photo by Tyler Stewart
make a difference. My wife and I value community involvement and service. When we lived on the East Coast, it was hard to feel as if you could make a difference. Everything was so fast-paced and stressful. Southern Indiana is great place to live. The people are wonderful and they have welcomed us with open arms. It was an easy choice to make.
Q
QUESTION: How long have you been in the dental field? ANSWER: I graduated from dental
School in 2007 and then did a hospitalbased residency treating patients with severe health conditions or disabilities.
Q
QUESTION: You do a lot of community work. What all do you participate in and why is community work so important to you? ANSWER: We consider it a joy, a privilege and a responsibility to give back as much as possible to the community we live in. We participate with Donated Dental, an organization that provides dental services
free of charge to individuals who are in need. We recently hosted a Dentistry From the Heart event, during which we provided free dental services to individuals in need for the entire day. Patients were able to choose between one free cleaning, one free filling or one free extraction. It was a lot of fun and we had patients lined up with lawn chairs at 5:30 in the morning. We enjoy supporting veterans and have done fundraisers and events to benefit organizations like the Wounded Warrior Project and Operation Gratitude. We buy continued on page 18 Southern Indiana Fitness Source / October 2014 / 17
DENTAL CARE
ADVERTORIAL
Kirchner Denitist’s office is located in Jeffersonville. Photo by Tyler Stewart
DENTAL CARE Q&A continued from page 17
back candy after Halloween each year from local children for $1 per pound. The candy is then sent, via Operation Gratitude, to U.S. troops serving overseas. The One Southern Indiana Chamber has been like a second family to us and we like supporting other small businesses. We enjoy supporting local charities, fundraisers and silent auctions. If it is important to our patients it is important to us. QUESTION: Tell us about your education. ANSWER: Dental School: Indiana University in Indianapolis; Undergrad: Stevenson University in Maryland; Residency: University of Toledo Hospital in Ohio. QUESTION: What about your background? ANSWER: I’m from Baltimore, Md. I moved to Indiana for dental school. I saw the movie “Hoosiers” and wanted to be a part of that type of community. QUESTION: The business you bought has grown
tremendously. What would you say has helped your business grow so much? ANSWER: My wife and I pray each day that God would bless the practice so that we might bless others. The credit belongs to Him. We want to provide a service that has more value than the compensation that we receive in return. In addition, to general dentistry we have found a unique niche with helping patients with dental issues that may not be addressed elsewhere. We help patients with sleep apnea who cannot tolerate a CPAP mask with custom fitted dental appliances. Patients who have dental fears and anxiety benefit from our sedation options and individuals with TMJ and facial pain can be helped with equilibration of the bite. We also spend a lot of time in training the team to provide exceptional customer service. QUESTION: What kind of services do you offer or specialize in at Kirchner Dental? ANSWER: We provide general dental services and niche services like sedation
18 / Southern Indiana Fitness Source / October 2014
dentistry, implant dentistry and treatment of facial pain and sleep apnea. We take pride in being able to provide complex treatment. We have relationships with physicians where we treat complex cases together. It’s truly a multispecialty relationship. QUESTION: One thing you would want everyone to know about your practice is? ANSWER: We are different than other practices. We have advanced training to treat problems that many offices are not equipped to treat. QUESTION: How many people work at your practice? ANSWER: 11 including myself QUESTION: Do you treat children as well as adults? ANSWER: We treat the entire family. We love to see children. Our hygienists are great with the kiddos and helping them to enjoy their visit.
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c o a p d c s 5 f
ADVERTORIAL
Kirchner Dental participated in the Dentistry from the Heart event and blood Drive. Submitted photo.
Top Tips & Best Practices
QUESTION: What sets your practice apart from the average dentist? ANSWER: It’s just more fun here. We always have some type of contest, giveaway or promotion going on. We have drawings for barbecue grills, televisions and Christmas shopping trips. Patients are treated to a complimentary comfort menu, which provides blankets, music options and other options to help relax and feel as comfortable as possible. Patients also enjoy personal hand-written cards, free birthday dinners and giveaways. We are not a corporate chain and we live here and love this community so our patients can expect our support for their 5K runs, adoption benefits, school and sports fundraisers and silent auctions.
— Dr. Michael Kirchner
For Top Dental Health October is National Dental Hygiene Month and it is a great time to think about keeping the smile you have in the best possible condition. Local Kirchner Dental Hygienists Holly Tate, RDH and Amber Payne, RDH shared their top tips and best practices for great oral health: • Brush twice each day for at least two minutes. • Floss once daily • When brushing, be sure to brush your entire mouth and not just your teeth. Brush your gums, tongue and the roof of your mouth. • Visit a Dental Hygienist for a cleaning at least twice each year. Most Dental Insurance Plans cover the complete cost of these visits. • Use an electric toothbrush. Power brushes remove more plaque than manual brushes.
•
•
•
•
•
Treat Periodontal (Gum) disease at the onset. It can lead to bad breath and a large assortment of health issues from tooth loss to heart disease. Contact your dentist or hygienist if you notice any bumps or sores in your mouth or on your tongue that last more than two weeks. Avoid drinking beverages that contain sugar throughout the day. Don’t put off cleanings and dental visits to “save” money. Regular cleanings and check-ups actually save you time, money and discomfort throughout your entire lifetime. Don’t let fear or anxiety about dental visits prevent you from keeping your teeth healthy. Visit a dentist who offers options for anxiety such as nitrous oxide or sedation.
Southern Indiana Fitness Source / October 2014 / 19
RACING
Rethinking your race
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.”
Very few successful running coaches at the high school level and higher send their runners into a race without a particular tactic to execute. Usually it deals with pace or maybe where or when to accelerate. It is something that has been drilled or talked about prior to the event. During the second half of my coaching career it became apparent that we coaches often looked at so many aspects of a race that the athlete was so overwhelmed with questions that we lost track what really mattered — self-improvement as a racer and as a person. What evolved was a basic three-question evaluation that formed the basis of every post-race discussion with the athlete. In addition to the runners, I did this with hurdlers, jumpers and throwers. And it will work with you in your event as well. Something I wanted the athlete to do was actually “learn” the event, not merely participate in it. A good teacher must learn what he/she is teaching, and I wanted my athletes to learn what they were doing so that they could pass on that info. How do you deal with a hilly versus a flat course; heat as opposed to cold; shoe-type in dry or muddy weath-
ASK THE ORTHODONTIST continued from page 7
orthodontic treatment before they have all their permanent teeth in. This is called “Phase I” treatment and is shorter in duration than full braces. How often do patients see the orthodontist when they have braces? Most orthodontic patients are seen every 4-6 weeks, but the time between appointments can vary from case to case. What do retainers do and how long should they be worn? Retainers hold your teeth straight. I have patients wear them full-time for the first 6 months after braces, and then nighttime for a lifetime. The reason you don’t want to stop wearing your retainers is because teeth have a natural tendency to shift over time and nightly retainer wear helps prevent this from happening. How do I get an appointment for a free consultation? To get an appointment for a free consultation, please call my office location that is most convenient to you: • New Albany BracesBracesBraces: 812-944-8200 2441 State Street, New Albany, Indiana 47150 • Jeffersonville BracesBracesBraces: 812-284-2272 2917 East 10th Street, Jeffersonville, Indiana 47130
20 / Southern Indiana Fitness Source / October 2014
er? What did you learn about the event today? Then I asked my runner to learn how she applied her abilities to the event. Sure, we’re all runners, but each of us have different innate talents. How did you use what you took to the starting line? All of you go out to “run” your race, but “how” do you run this event to maximize YOUR abilities at this distance? One doesn’t race a mile like a 5k, but maybe this individual should. Finally, fatigue and duress bring out our true character. Each of us performs well when we are fresh and things are going our way, but how do you perform when things are going against you, and you are so tired you want to quit? At some point in virtually everything we do fatigue or surprises must be faced. Often we can learn how we deal with real life struggles by how we deal with similar issues in our pastimes (running?). I have often wondered how many of those I coached, when faced with a crisis in their adult life, looked back on how tough things were in a particular race and recalled that same tenaciousness to get through that personal or family ordeal. Give it some thought!
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FAITH OCTOBER IS NATIONAL DENTAL HYGIENE MONTH TOM MAY tgmay001@gmail.com Tom May is the Minister of Discipleship at Eastside Christian Church in Jeffersonville. He holds his undergraduate and graduate degrees from Cincinnati Christian University and Seminary. He is an adjunct instructor in the Communications Department at Indiana University Southeast.
Down in the mouth When I sit down to write the article for the monthly Fitness Source magazine, I always try to focus my column on one of the themes of the month. You may think that making a connection between biblical or spiritual things and dental health is going to be a challenge. If you are ready for the journey, grit your teeth and hang on tight. I am acutely familiar with dental pain. Not long ago I cracked a tooth to the degree that it would require a crown to repair it. As with many of my dental catastrophes, I do not have an exciting story to tell to explain the damage. I didn’t decide to shatter a diamond with my molars nor attempt to leave my teeth prints on the granite countertop. I can’t even brag that I was eating tortilla chips and queso. I cracked my tooth devouring a baked potato. The extra butter was just too much for my tooth to withstand. The pain was excruciating. Wave after wave of piercing bullets pummeled the exposed portions of my tooth. Muffled groanings of anguish escaped my lips. The pain was so intense, so severe that tears flooded my spirit and overflowed through my eyes. The pain didn’t go away, and I could not help but dwell on it, so the pain simply overwhelmed me. But there is another kind of dental pain that haunts me even more. There are some toothaches that linger and prevail. I am a victim of the documented medical ailment called Ohio Valley Sinus Rot — a widespread condition for anyone combining the possession of sinuses and residence within a 20 mile radius of the Ohio River. There are
times of the year that my sinuses are so tight that my teeth hurt. The pain doesn’t make me scream. It doesn’t keep me from going to work or doing activities. But the pain persists. It is there when I turn my head. It is there when I eat a sandwich. It is there when I smile. It is the last pain that I feel before I drift off to sleep. It is the first pain that I feel when I blink my eyes open in the morning. The pain doesn’t goes away, and if I dwell on it, the nagging nature of the pain overwhelms me. I would do just about anything to avoid pain in my teeth. It is interesting to me that one of the concepts that the Bible uses to describe hell — the place of eternal separation from God — is that of gnashing teeth. The Greek word that is translated “gnashing” is a powerful word. It doesn’t denote the gritting or grinding that some people have when they sleep. Picture instead using a Sears’ Kenmore grinding tool and applying it with a vengeance to your front teeth. The enamel is forcefully removed — grinded, gnashed — from your teeth. The Biblical writers are clear. Life without God – either here on earth, or destined for all eternity – is the most evil of all evils, the most destitute of all desolations. It is the darkest of darks, the fieriest of fires, the most alone of all aloneness that ever existed. It is like having the enamel peeled from your teeth. I hope I am wise enough to do anything that I can to avoid an eternal pain in my teeth.
Southern Indiana Fitness Source / October 2014 / 21
WELL-BEING
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22 / Southern Indiana Fitness Source / October 2014
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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
COVER
William Walker, 46, New Albany, does snatches during a workout at CrossFit the Ville in Louisville. Walker competed in the 2014 Reebok CrossFit Games in California earlier this year and placed 10th in the 45-49 age group.
CROSSFIT COMPETITOR New Albany man earns 10th place in his age class at CrossFit Games // BY THE NUMBERS William Walker’s maximums in Olympic lifts: CLEAN & JERK SNATCH DEADLIFT BACK SQUAT MAX PULL-UPS
240 lbs 180 LBS 405 lbs 335 LBS 50
ON THE WEB crossfittheville.org
CHECK IT OUT CrossFit the Ville 721 E. Main St., Louisville 502-235-4545 info@crossfittheville.org
// MATT KOESTERS matt.koesters@newsandtribune.com
// photos: CHRISTOPHER FRYER LOUISVILLE — If you could only see William Walker from the neck down, you would never guess that his body belongs to a 46-year-old man. Only his short, silvery hair gives away his age. A former U.S. Army master sergeant and 20-year veteran infantry soldier, Walker didn’t give up physical work when he left the military in 2009. Now a firefighter in Louisville, the New Albany resident is also a trainer at CrossFit the Ville, a NuLu-based CrossFit box. And make no mistake about it: When it comes to fitness, there aren’t many men Walker’s age that can come close to his level of fitness. Not here, not in the country, not anywhere in the world. Walker proved that in July when he placed 10th overall in the 45-49 men’s master divi-
24 / Southern Indiana Fitness Source / October 2014
sion at the 2014 Reebok CrossFit Games. “Coming out of the qualification process I was 16th, so my goal was to finish in the top 10,” Walker says. “I finished 10th, so I was very happy with that.” Twenty men arrived in Carson, Calif., on July 23 to compete in Walker’s age group, but the Carson event was the last of a grueling competition that began with more than 7,000 men. Not all of the open competitors were members of a CrossFit gym — it’s called a “box” in CrossFit lingo — but most were. CrossFit is a fitness company with more than 10,000 affiliate gyms throughout the world today. The philosophy of CrossFit incorporates the functional movements of powerlifting, gymnastics, cardio and Olympic weightlifting, and puts an emphasis on variety and muscle confusion. The exercises being done at a CrossFit box will vary every day. And it’s competitive. CrossFit members are encouraged to track their progress, get more reps and get them faster. The CrossFit Games
k
2. 1. 1. William Walker, 46, New Albany, works on a rowing machine during a workout at CrossFit the Ville in Louisville. 2. Jumps rope. 3. Muscle ups. 4. Pull-ups.
began in 2007, a logical extension of the fitness philosophy. Not every CrossFit member is working to get to the CrossFit games, but many attempt it either as individuals or members of a team. “Preparation is never-ending,” Walker said. Walker first learned about CrossFit in 2009 after retiring from the military. He had been hired as a trainer at a traditional gym, but the owner decided to pursue the CrossFit model, and Walker went along with it. He hasn’t looked back. “CrossFit is fun,” says Walker. “It’s interesting. It involves so many different components of fitness.” Walker tried to make it to the CrossFit finals in 2013 as a member of a team, but his experience trying to get ready for those games pushed his body past its limits. “I’m not going to lie to you, I felt like I got hit by a truck when I woke up every morning I was getting out of bed because I was training so hard, competing with those young guys,” Walker recalls. “The weights were heavy, the movements were complex and I was starting to have some issues that are involved with overtraining.” Walker took three months off from CrossFit last year, instead opting to pursue a more traditional gym regimen. He credits his brief time away for giving him perspective on how to train at his age.
“This year, I’ve been smarter with my training,” Walker says. “I haven’t gone as hard as I did, but I’ve gone hard enough.” The CrossFit Games don’t evaluate competitors in an event they’ve trained for specifically. Rather, it tests overall fitness, and the competitors walked into the competition’s finals without any advanced knowledge of what they’d be doing or how they would be evaluated. “We didn’t find out what our actual workouts were going to be for the competition until Sunday morning,” Walker says. “We checked in on Sunday, and the competition started on Tuesday, so you had a couple of days to work on your tactics, if there were any for the workouts. Some of them were like that, and some of them were just dead sprints, go as hard and fast as you could.” Fresh off his 10th-place finish at the CrossFit Games, Walker’s not taking a break from CrossFit this time around. He’ll be 47 for the next CrossFit games, and he plans to keep competing. “As soon as I got back from California, I jumped right back into training and I’m fine,” he says. “I feel great.”
3.
4. Southern Indiana Fitness Source / October 2014 / 25
HEALTH
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.
Exercise as Medicine As I was reading the research paper, “Exercise in Prevention and Management of Cancerâ€? by Newton and Galvao, it stated that, “Regular and vigorous exercise has been scientifically established as providing strong preventative medicine against cancer with the potential to reduce incidence by 40 percent.â€? It also stated that, “There is now irrefutable evidence from large prospective studies that regular exercise, post-diagnosis, will actually increase survivorship by 50-60 percent.â€? Sounds to me like exercise should be prescribed as medicine and if more oncologists, nurses and primary physicians would recommend it to their patients they would be more likely to do it than if an outside source was recommending it because of the trust the patients have built with those health care providers. Some of the benefits of increased physical activity for cancer survivors are: • Decreased side effects from their treatment/ surgery. • Decreased fatigue, depression and anxiety. • Increased quality of life. • Increased weight loss/maintenance.
• Decreased cardiovascular disease risk. • Decreased bone loss/fractures. • Improved body composition. • Decrease recurrence or new cancers. The American College of Sports Medicine has actually developed a certification called “the certified exercise trainerâ€? for personal trainers and health professionals to become educated in counseling and providing safe exercises for cancer survivors. The YMCA of the USA has partnered with the LIVESTRONG foundation to provide a program, at specific Ys, called LIVESTRONG at the Y. This is a free 12-week program for cancer survivors in which they will receive an exercise program specific to their needs from a trained instructor. They will also benefit from the education, shared experiences, support and motivation from the other participants. Cancer survivors who would like to exercise would benefit from cardiovascular exercise and resistance training, but there are precautions of which to be aware depending on the type of treatment and also the type or location of the cancer. Make sure you begin slowly, below your perceived ability working continued on page 28
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FIT PARENTING
NATALIE ALLEN NAllen@stretch-n-grow.com
Early Connections I remember the moment I made a firm decision to take better care of my teeth. It wasn’t when the dentist talked to me about gingivitis or cavities; it was when I learned that my dental health was related to my cardiovascular health. It was that connection that turned the light bulb on for me. With children I think it’s imperative that we not only teach the importance of good hygiene, but that we teach that every process in our bodies is connected. Here are a few suggestions to help turn this light bulb on in your little one’s mind about their whole body health:
SUGAR This is the number one topic I talk about with kids. There are so many sweet treats that are readily available and so many of them are disguised as a healthy snack. Kids need to understand the difference between a “treat” and a “snack.” They should be constantly reminded that things like cookies and candies are only once in a while treats and the fruits and veggies are foods they can snack on as much as they want. To connect sugar to their body, I usually present it this way; sugar is like a mean bug that likes to take good stuff away from your body. Kids can understand this concept because we have related it to something large enough for them to visualize.
SWEATING Surprisingly, a lot of kids associate sweating as a negative response. My thoughts are that they
see and hear a lot of their immediate caretakers show emotions of anger or frustration when they perspire. This needs to be recognized from an adult stand point. Children have many learned responses to different stimuli and if we are showing them that it’s uncomfortable to sweat, then what we are teaching them is that excess movement or physical activity should be avoided because it makes you uncomfortable. The truth of the matter is that most of us do not like to sweat and it can be uncomfortable to exercise especially if you are new to fitness. If we look at the bigger picture we can see that our reactions and responses are a very powerful teaching tool that should be utilized to its fullest potential.
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.
HYGIENE Kids tend to either love to stay clean or love to stay dirty. Making the connection between hygiene and health can get the wheels turning in your child’s brain about wellness as a lifestyle choice and not just a 90-day kick. When thinking about their teeth, help them to think in terms of, if their teeth had feeling like a person, how happy their teeth are when they get brushed often and how much they like healthy snacks. Children love to please their caregivers. If we can help make this connection for them, they will learn to please their teeth, body, mind and those around them who they care for. They start to learn to respect their bodies and naturally start to make an important life decision to live a healthy lifestyle.
Southern Indiana Fitness Source / October 2014 / 27
WOMAN CARE
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Boosting Your Energy Levels It’s 11 a.m. and you’re already on your third cup of coffee, waiting for the caffeine to kick in. Afternoon rolls around, and all you want is a nap. We’ve all had days like this. Women now are busier than ever, and seldom get that ideal eight hours of sleep. But follow these four tips, and you’ll have more energy to get you through whatever your day brings. 1. Don’t Skip Breakfast Your mother was right. Research shows that breakfast really is the most important meal of the day. Breakfast provides the nourishment your body needs after starving through the night. Not only does it give you energy to start the day without a midmorning slump, but it provides nutrients you need to be able to function properly all day long. When you skip breakfast, you’re “running on empty,” which can leave you feeling drowsy and energy-deprived. To be as energized and efficient as possible, start with breakfast. 2. Exercise The benefits of exercise are endless, but one big one is increased energy. You feel better after a good workout because endorphins boost your energy level. And consistent exercise speeds up your metabolism, so you have more energy all the time. The trick is to pick something you enjoy doing — anything that gets your heart pumping and your
blood flowing. Play a game of pickup basketball with the kids, take tennis lessons, go walking with a friend, or sign up for a class at your local gym. 3. Stop Stressing Anxiety and stress take a bigger toll on your body than you realize. Research shows that stress-related emotions expend large amounts of energy, and leave you feeling physically and emotionally drained. Next time you’re stressed, try talking with friend, joining a support group or taking a yoga class to help you relax. 4. Don’t Sugar-Coat It Busy women don’t always have the time or the opportunity to make the healthiest food choices. When you need a little pick-meup, it’s easy to grab a candy bar here or a soda there. But nothing will crash your energy levels faster and leave you feeling more tired than simple sugars. Because your body burns them faster, you’ll get that initial energy boost for thirty minutes to an hour, then crash once it wears off. Try choosing a snack with lean protein or healthy fat that will keep you feeling satisfied longer. Paying attention to your body with these helpful hints is an easy and efficient way to enhance your natural energy levels. Christopher S. Grady, MD Attending Physician, OB/GYN WomanCare (woman-care.org)
Integrity Abraham Lincoln, the 16th president of the United States, led the US through the Civil War. Did you know... Lincoln returned $10 to a gentleman who paid him $25 for drawing up a deed, asserting $15 was sufficient for the service? INTEGRITY is one of our Core Values, and we believe strongly in always being honest, ethical, and transparent. We want to thank our clients for the trust and confidence you’ve placed in us to always serve you with the utmost integrity.
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EXERCISE AS MEDICINE continued from page 26
your way up to exercising every other day at a moderate intensity that is symptom limited. The exercise program can be home based or more supervised at a facility. Survivors with
cardiac issues may require greater supervision as will metastatic patients. Whatever you do, make sure you avoid inactivity and return to normal daily activities as quickly as possible.
28 / Southern Indiana Fitness Source / October 2014
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SUCCESS
Triumphant Triathlons Floyds Knobs native dominates events Flo
Jarret Oldham, of Floyds Knobs, won the University of Dayton Collegiate Triathlon (swim 800 meters, bike 21 miles, run 3.5 miles) at Waynesville, Ohio, on Sept. 14. Oldham also finished first in the collegiate division of the Playmakers Classic Triathlon in St. Johns, Mich., Olympic-length race (swim 600 meters, bike 18
miles, run 5 miles) on Aug. 24. Jarret competes as a member of the Purdue University Triathlon club at Purdue University, where he is a junior. He is a graduate of Floyd Central High School. — Submitted
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Southern Indiana Fitness Source / October 2014 / 29
NUTRITION
File photo.
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
Healthy trick-or-treating Halloween has become synonymous with trickor-treat bags bursting at the seams with candy and school parties with sugary treats. While it isn’t necessary to avoid these festivities entirely (what fun would that be?), here are some “tricks” for enjoying this abundance of “treats” in a healthy way. Whether you are the one passing out the sweets or you are a parent who has to deal with those bags of candy, these tips are for you! Choose a “healthier” candy: We all know candy isn’t necessarily a health food, but some choices are better than others. For example, dark chocolate (70–85% cocoa) is rich in minerals, healthy fats and antioxidants and may protect against heart disease. You can find natural and organic hard candies, lollipops and gummy bears made with real fruit extracts instead of high fructose corn syrup. There are even allergy-friendly candies that are glutenfree, nut-free and dairy-free. As an alternative to candy, you can also hand out nuts, raisins or mini fruit and nut bars (e.g. Lara Bars). Candy alternatives: You can forgo the candy and hand out items like temporary tattoos, stickers, yo-yo’s, bouncy balls, straws, rubber spiders, glow sticks or mini water bottles. If you aren’t quite ready to give up the candy game altogether, offer kids an assortment of candy and some of the alternatives mentioned above and let them choose their favorites. Ration the treats: Let your kids have a little
30 / Southern Indiana Fitness Source / October 2014
fun on Halloween night with their favorite pieces of candy and then stash the rest away. Let them choose only two or three pieces a day at snack time instead of plowing through all of it in one night. Set up a trade-in: Allow your kids to indulge in a few of their favorite candies after trick-or-treating and offer to “trade-in” the rest of the candy for a trip to the toy store, the arcade, mini golf or their favorite restaurant. Participate in a candy buy-back program: Many dentists and other local businesses will now “buy-back” kids Halloween candy in exchange for money or prizes. Through certain programs, donated candy is often sent in care packages to U.S. military troops stationed overseas. Use it as a teaching opportunity: There are a couple of ways you can use Halloween as an opportunity to teach your kids about healthy eating habits. The first, and most important, is to be a good role model for your children. No matter what you tell them, kids are going to follow our lead and do what they see us doing ... not what we tell them they should be doing. Let your kids see you making healthy choices and they will follow suit. This is also a good time to teach kids about food quality, how to read food labels and that treats should be enjoyed in moderation. If your diet is made up of mostly healthy, whole foods there is always room for a little treat now and then!
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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
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