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A Chance to Dance A Bloomington woman follows her passion
Color to get calm
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DEPARTMENTS
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Editor’s Letter Relax and Create
FEATURES
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Calendar
COVER STORY
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A Chance to Dance
ACHIEVE Community Spotlight
A Bloomington woman chases a dream through dance
Walking weather is here
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Fresh Picks It’s kinda like a cucumber, but tastes like a melon
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How sweet it is: Hidden sugar
You’d be surprised how much sugar is in your food.
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Adults are learning just how relaxing it is to color.
‘I survived the Widow Maker’
Color to get calm
A man and his bike
Register to win prizes in our monthly giveaways. Connect with our 350-plus members who share similar interests. Q Let our calendar cure your boredom with wellness and fitness listings in the area. Add your own event. Q Find delicious new dishes and share your favorites. Q Track your fitness progress with a personal weight tracker. Q Nominate your fitness inspiration and read how others stay motivated. Q Q
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stride Editorial director: Bob Zaltsberg Production & copy editor: Brooke McCluskey Photo director: David Snodgress Senior writers: Carol Johnson Contributing staff: Lauren Slavin, Marci Creps, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Bill Thornbro Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 kgardiner@hoosiertimes.com Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. ©2016 Schurz Communications, Inc. All Rights Reserved
Coming up in May Q Q Q
You’ve got a lot going on inside. Some of it’s bacteria, which we’ll explain next month. Pain in your foot? Here’s what it might be. Meet another fitness inspiration and find another recipe in Fresh Picks.
ON THE COVER Kim Morris-Newson expresses herself through dance during the African American Dance Company’s 18th annual Dan Workshop in Bloomington in March. Photograph by Chris Howell for INstride
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EDITOR’S LETTER
Relax and create, inside the lines I walked into a local book store in downtown Bloomington recently and the display at the front of the store featured coloring books. Adult coloring books. The pictures to color in were intricate and, if I can say it, more than a little inviting. Picking some colored pencils and shading in between those lines seemed like a pleasant thing to do. Adult coloring has reached trend status. It’s suitable for INstride because it’s all about about creativity and relaxation. Reporter Lauren Slavin explores the topic in today’s edition, along with a picture by INstride graphic designer Bill Thornbro that you can color in. But that’s not all. There are also two bonus pages of more complicated designs, so when you’re finished reading this magazine, you can spend some time coloring in it, too. There’s more to read about fitness and health, including a feature about a dancer and another about a man who has come a long way in beating blockage in “the widow maker,” the left anterior descending artery in his heart, or the LAD. This month, April, is a good one to get outside. The number of running and walking events are increasing, and hopefully you’re time being active is too. See you next month.
Bob Zaltsberg,, editor
Community Choice in Personalized Care Now Accepting New Patients Welcome Dr. Vijay Roy Cardiologist
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Dr. Roy has joined Monroe Hospital/Monroe Medical Group. He comes with over 17 years of experience in Cardiology and is a Board Certified Cardiologist. Dr. Roy brings expertise in Preventive Heart Care, Stress Testing, Stress Nuclear Imaging, Stress Echocardiographic Imaging, Diagnostic Cardiac Catheterization, Heart Failure, etc. “Patients with cardiovascular disease deserve quality care and a tender touch. I believe in delivering health care with passion and guiding you on the path to a stronger heart”. To schedule an appointment with Dr. Roy, please call 812-825-0822. 3209 Fullerton Pike, Bloomington, IN 47403
Deciding where to have surgery can be difficult.
Deciding where to recover isn’t. Before your surgery, call us to schedule a visit. We will show you the transitional care suites at The Springs of Mooresville, which are designed for care following a hospital stay. Private suites, a team of skilled nurses and therapists, and chef-prepared meals provide the treatment and care you need to promote optimal levels of recovery and function. To find out how we can help you or someone you love transition smoothly back home, call us to schedule a personal tour.
317-831-9033 302 North Johnson Road Mooresville, IN 46158 springsofmooresville.com April 2016 • INstride 5
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How sweet it is
(and that’s not a good thing) INstride INfographic Sugar is everywhere. That’s sweet! Or maybe not, if you’re concerned with your health.
It’s a good idea to understand where sugars may congregate so you can avoid taking in an unintentional dose of the sweet stuff.
TEA Talk about sweet tea. Leading brands of lemon-flavored iced tea all have about 32 grams of sugar per bottle.
SALAD DRESSING The amount of sugar varies depending on the brand and flavor, but many varieties have as much as 5-7 grams of sugar in a 2-teaspoon serving.
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KETCHUP America’s favorite condiment often has 4 grams of sugar per tablespoon. To no one’s surprise, barbecue sauce can have even more sugar.
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PASTA SAUCE Like ketchup and other tomato-based condiments, spaghetti sauces can be loaded with sugar. Many brands have 6-12 grams of sugar per half-cup serving. The American Heart Association says women should limit their sugar intake to 100 calories or less per day. That’s about 6 teaspoons of sugar. Men are advised to limit their sugar to 150 calories per day. That’s 9 teaspoons.
OTHER SUGARY FOODS
ENERGY DRINKS So-called energy drinks can have 25 grams of fat-producing sugar per 8 ounces.
YOGURT 17-33 grams of sugar per 8-ounce serving.
INSTANT OATMEAL 10-15 grams of sugar per packet.
GRANOLA BARS
BREAKFAST CEREAL Everybody knows cereals marketed to kids can be full of sugar. But other cereals, some considered healthy, can have as much as 10-20 grams per cup.
You grab a granola bar because it’s better for you than a typical candy bar. You think. But all that brown sugar, corn syrup and other ingredients can add up to 8-12 grams of sugar per serving.
SOURCE: WEBMD.COM, GETTY IMAGES
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Color to get
Calm
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By Lauren Slavin
hildren learn to color inside the lines. But for adults working toward living mindfully, Indiana University Health recreational therapists say there’s no wrong way to color or draw. “I think there was almost a stigma around that. If you loved to color, it’s more childlike,” said Kim Clarke, a recreational therapist with Indiana University Health. “But it’s not the case. It can be a very good tool to use.” Recreational therapists have been utilizing coloring as a relaxation method for years. Adults who struggle with anxiety and racing thoughts, who worry about the future and who suffer from depression based on past trauma, produce more of the stress hormone cortisol, said Gigi Voorhies, an IU Health recreational therapist. Mindfulness, on the opposite side of the emotional spectrum, is the practice of focusing on the moment, and produces chemicals like oxytocin and dopamine that regulate emotions and increase pleasure. As a mindfulness exercise, coloring can help these patients better manage their emotions, the recreational therapists said, and the coping skills they develop while
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coloring can be transferred to other stressful situations. “It puts them in state of relaxed focus,” Voorhies said. “Retraining that brain to go through that process every day instead of going into that worry mode. It’s all about managing your emotions.” Within the past year, Voorhies and Clarke have also begun using the “Zentangle” method with their patients. The art therapy involves patients drawing a series of patterns to create a larger work of art they can then color. “A lot of them that come in, they’re always worried that they’re not talented enough to create their own art,” Voorhies said. “Once they find they can do that and discover that, it’s pretty empowering for them.” But coloring on its own won’t completely alleviate stress, the recreational therapists said. While coloring, the patients process their feelings with the therapists, and discuss strategies to better control emotion when paper and colored pencils aren’t within reach. “This is just a good practice to give your mind a break from all of that and to decrease stress so you’re better prepped to deal with life events,” Clarke said.
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et out your crayons and colored pencils and relax with a few pages, courtesy of INstride. A jogger inspires you to get out, stretch those muscles and work up a sweat. Then curl up and chill out with a couple of geometric images.
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812-822-2712 | JoinFXB.com/Bloomington/IN
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A Chance to Dance A Bloomington woman follows her passion
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By Marci Creps
uring a rehearsal for the Indiana University African Ameriur ca Dance Company, director Iris Rosa stops the dance. can Her eyes see a problem — one she can’t quite put her finger on. Running through the trouble spot a couple of ti times, Rosa sees the problem and explains to Kim MorrisNewson that she’s turning the wrong way. Morris-Newson runs through it a couple of times on her own, corrects her spin and the troupe moves on. Morris-Newson, 60, has danced for many years so it’s not her first correction. She remembers being a child and visiting her father’s office
Kim Morris-Newson dances in the African American Dance Company’s Dance Workshop in Bloomington in March.
Photos by Chris Howell 12 INstride • April 2016
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that was in the same building as a dance studio. Seeing the students enter with their ballet shoes and tutus, Morris-Newson asked if she could take lessons, but her father couldn’t afford them. “That evening I just heard that whole concert, and I could imagine what they were doing and I said, ‘One day, I’m going to be able to take classes and dance,’” she said. But it wouldn’t be until she was a 19-yearold college student at Indiana University that she was able to learn to dance. In the end, she got her degree in African-American studies with a minor in dance.
Over the years, she has continued to perform with dance companies and take classes whenever possible. Getting the chance to dance filled Morris-Newson. “It’s like this is what was missing in my life,” she said. For the past 12 years, Morris-Newson has been auditing the African-American Dance Company class. The younger dancers call Morris-Newson “Mama Kim” — a term of endearment she readily wears. “They didn’t know how old I was until I told them,” she said. After getting over the initial shock, “then they showed me respect.”
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Morris-Newson finds herself saying things Morris-Newson is determined to keep to the other members of the dance company moving. Her children encourage her to that they’d hear from their own mother, but pursue her passion and are rewarded with the being away at school, these students often energy she has to keep up. When not find comfort with the oldest member of the dancing, she has an abdominal video she company. Being around the students is also exercises to and is known to walk the track at good for Morris-Newson. the YMCA and play a little basketball with “It keeps me youthful. I need something her son. else. I need another energy type,” she said. Morris-Newson said mothers are often Working with college students is part of putting themselves on the back burner, but what feeds Morris-Newson’s youthful spirit. by pursuing their own interests and passions, She considers herself the seasoned one — the women can be healthier and inspiring to one who can add flavor to a dish. their kids. She said when people get of a “I give them that, and that’s what they take “certain age” they begin to think life stops. from me,” she said. Morris-Newson feels otherwise. On stage, Morris-Newson gets a lot of “Every day is a new beginning. That’s how attention. She said she’s heard from audience I look at it,” she said. members who say they come to see her — to get inspired that age shouldn’t stop you from pursuing your passion. Recently, a choreographer who visited the dance company told Morris-Newson that she’d captured his attention. She knows it wasn’t her technique that drew him in but her spirit. “That’s what drove him in,” she said. With six kids and three grandchildren,
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‘I survived the
Widow Maker’
Oolitic retiree cycles for the sheer love of it By Carol Johnson
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RICH JANZARUK II | INSTRIDE
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ilbur Fields hadn’t been on a bike in 40 years. He wasn’t even thinking about riding a bike. But then he saw it—a 10-speed Huffy at a yard sale. Priced at $5, how could he walk away? He didn’t. “I got home and my wife said, ‘What are you going to do with that?’” ‘Well, I might ride to the post office,’” he recalled saying. And he did. That was in May 2002. Turns out, those short rides to the Oolitic post office were just the beginning. Soon, Fields was riding on Ind. 37 to Bedford, or heading west from Oolitic to Fayetteville. Sometimes riding a bike was a mode of transportation. Other times he rode without a set distance or destination, just for the love of being on a bike. “I’d go until I was tired but could still get back home,” he said. The more he rode, the better he felt. By 2004, long rides were 60 and 100 miles. He logged 4,000 miles that year. Instead of the used Huffy, he upgraded to a custom-built bike and tackled distance events such as the Hilly Hundred. But in 2010, Fields began experiencing shortness of breath. He initially didn’t think it was serious, because he felt no pain, but he made an appointment with his doctor. Cardiologist Ovais Raza told Fields
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RICH JANZARUK II | INSTRIDE
he needed stents to prevent a heart attack. Following the procedure, he began cardiac rehabilitation at St. Vincent Dunn Hospital. “As soon as he gave me the green light, I was back on the bike,” he said. So, of course, Fields rode his bike to rehab. The following June, Fields was attending the Kentucky Folk Music Festival in Bardstown, Ky. He wasn’t feeling well and left the festival a day early. The next day he was attending a wedding reception at his church in Bedford. “They needed ice, so I went to get a bag of ice,” he said. As he walked into the kitchen, his primary care physician, Dr. Deborah Craton was nearby and noticed he looked out of sorts. “She said, ‘You’re in trouble, aren’t you?’ I said, ‘I am.’ I knew I was in serious trouble,” he recalled. Craton called cardiologist Raza, and Fields’ wife,
Judy, drove him to the hospital emergency room. The initial diagnosis showed it was not a heart attack, but his symptoms were serious. Fields was being prepped for heart catheterization when Raza told him a helicopter was coming to take him to the St. Vincent Heart Center in Indianapolis for emergency bypass surgery. Fields had a blockage in his left anterior descending artery, also known as the widow maker. He spent two weeks in the hospital. It would be late August before he was up to riding his bicycle. “I didn’t ride seriously for the rest of the year and never more than two miles at a time,” he said. “But I felt lucky that I survived the widow maker.” Five years later, Fields still works out at the St. Vincent Dunn cardiac rehab unit, but he’s graduated from rehab to adult fitness, exercising twice a week. “Very few guys have the opportunity to say, ‘I beat the widow maker.’ I was not a candidate to have one.
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‘I survived the Widow My LDL and HDL cholesterol numbers were good, my triglycerides were perfect, I wasn’t a smoker and I’m not sedentary,” he said. He’s back on the bike, but has shortened his long rides since the surgery. He logged 1,000 miles in 2015. “I’m not complaining. Most guys brag about walking around the block at my age,” he said. “The bicycle is a blessing to me. It’s good exercise and you feel the wind in your face … I do it for fun and it’s a way to get around. I don’t even think about it as a tool to stay in shape.” It’s tough, sometimes, accepting that he won’t ride another Hilly Hundred, but he has new goals. “I hope that I can see my grandson graduate high school,” he
RICH JANZARUK II | INSTRIDE
said. “I ride with him and he’s just 9 years old. March 8 was my 74th birthday and I rode my bike 15 miles. It was fantastic.”
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18 INstride • April 2016
Maker’
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Landmark Family Practice 482 Landmark Ave. 812-355-3299 Premier Primary Care & Gynecology 642 S. Walker St. 812-331-9160 Premier Healthcare East 2605 E. Creek’s Edge Dr. 812-355-2300 Ridge Medical Center 1043 N 1000 W. Linton, IN 812-847-4481 For more information: premierhealthcare.org 812.355.6900
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CALENDAR
April 11
Yoga for Seniors
WHEN: Yoga classes are offered Mondays 6 to 7 p.m. Additional yoga classes take place Wednesdays 10 to 11 a.m. and 6 to 7 p.m. WHERE: Endwright Center Area 10 Agency on Aging, 631 W. Edgewood Dr., Ellettsville. DESCRIPTION: All ability levels are welcome to experience chair or floor yoga. There is a monthly fee of $40 for members or $60 for non-members. Classes in Tai Chi, Balance and Low Impact Dance are also offered. Call for details. MORE INFO: 812-876-3383 ext 515
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25th Annual Susan G. Komen Race for the Cure
WHEN: 7 a.m. WHERE: Military Park, 601 W. New York St., Indianapolis. DESCRIPTION: With activities for all ages and a Pink Parade of breast cancer survivors, the event is truly more than just a race. Includes a 5K timed competitive run, a 5K non-competitive run/walk, a one-mile family walk, kids’ dash and more. MORE INFO: komenindy.org/race
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glass of craft beer or soda. Prizes are awarded in multiple categories. Part of the Mag 7 Racing Series. MORE INFO: jillcarleen@yahoo.com Bedford Hiking Club Volkswalk
16 at French Lick WHEN: 9 a.m.
WHERE: 8670 West State Road 56, French Lick. DESCRIPTION: Meander through French Lick and West Baden on city streets and pass historic hotels during a 5K or 10K hike.
May to Breathe 14 Race 5K and Silent Auction WHEN: 7 a.m. packet pickup WHERE: The Warehouse, 1525 S. Rogers Street, Bloomington.
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DESCRIPTION: A 5K timed, USAT&F-certificed run/walk on the southern end of the B-line trail leaves the starting line at 8:30 a.m. Category prizes will be awarded. Silent auction takes place inside The Warehouse. Benefits a local man, Kevin Bucy, who was diagnosed with pulmonary fibrosis after serving in Afghanistan.
WHEN: 5:30 p.m.
MORE INFO: racetobreathe5k.com
MORE INFO: bedfordhikingclub.com Bloomington AIDS
WHERE: Parking lot at College Ave. and Third Street in Bloomington. DESCRIPTION: Light up the night for the 12th annual Bloomington AIDS Walk and Festival. Proceeds support Positive Link, which provides services for those impaced by HIV is south-central Indiana. Festival is free and walk has a $25 registration fee. MORE INFO: btownaidswalk.org
Salt Creek Brewery 5K Run/Walk
WHEN: 4 p.m. WHERE: 466 Old State Road 37 N., Bedford. DESCRIPTION: Salt Creek Brewery holds its third annual 5K run and walk to benefit Needmore Elementary School. Registrants age 21+ receive a
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ACHIEVE COMMUNITY SPOTLIGHT
Any Which Way You Walk Local groups offer spring walking options Editor’s note: This information is provided by ACHIEVE, a local organization that strives to make the healthy choice the easy choice. Spring is here, and as the temperatures rise and the snow melts, there are more opportunities for outdoor recreation. One of the most popular choices for outdoor physical activity is walking. Walking has many physical, mental, and social benefits. For example, walking for just 30 minutes a day helps maintain body weight, reduces the risk of coronary heart disease and improves blood pressure. Getting outside and enjoying nature on one of the numerous walking paths and trails in the area can increase mental well-being and provide a time for reflection. Joining a walking group can provide social connections and support, making physical activity even more enjoyable. The Bloomington Walking Club is a partnership between IU Health Bloomington, IU Health Southern Indiana Physicians, the City of Bloomington Parks and Recreation Department and Purdue Extension. The Bloomington Walking
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Club is a free, informal, noncompetitive group that meets for a guided walk on the paved trails surrounding Olcott Park. Walkers can choose their own pace—no one is left behind. All ability levels and ages 18 and up are welcome. The group meets at the Olcott Park Shelter at 6 p.m. every Thursday evening, April through October, weather permitting. Weather announcements are made on the Bloomington Parks and Recreation Facebook page. The Bloomington Walking Club will host a new event in 2016—a picnic on Monday, June 13. It takes place 6 p.m. to 7:30 p.m. at the Olcott Park Shelter and will feature a medical professional as a guest speaker. This is a free event, no pre-registration is required and all are welcome. Questions about the Bloomington Walking Club should be directed to Alison Miller at milleal@bloomington.in.gov or 812-349-3771. Another option for local walking is YMCA 5K Fridays. This free, non-competitive 5K run/walk has been held at the Northwest YMCA for the past two years. Walkers meet every Friday evening, rain
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or shine. Participants follow a marked course around the YMCA outdoor trail. You don’t have to be a YMCA member to enjoy YMCA 5K Fridays. They are open to the community, family-friendly and pets are welcome. Each event includes a learning opportunity. Past activities have included an IU Health
dietitian providing healthy snacks, an IU Health pediatrician running with the group and a YMCA instructor hosting a family zumba kickoff. The event is sponsored by IU Health Bloomington Hospital. For more information about YMCA 5K Fridays, please contact Chris Stone cstone@ monroecountyymca.org.
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FRESH PICKS
Get to know
Kiwano
Kiwano — also known as horned melon, horned cucumber, jelly melon and blowfish fruit — is a relative of the cucumber that tastes a bit like a honeydew melon. As it ripens, it gains a banana flavor. Part of the traditional menu in many parts of Africa, kiwano is high in vitamin C, vitamin B-6, magnesium, iron and zinc. Its flesh can be sliced like an apple and added to salads or roasted in the oven for a chip-style snack. Its juice can also be whipped into a smoothie or sorbet along with other fruits.
Snappy Kiwano Sorbet
Kiwano Avocado Dressing
Ingredients: Juice of 1 kiwano 2 peeled and frozen bananas 1 cup fresh or frozen pineapple 2 tablespoons agave nectar or other sweetener, if desired Splash of lemon juice, if desired Instructions: In a bowl, mix agave nectar or sweetener thoroughly with the kiwano juice and add a splash of lemon juice if desired. Place frozen bananas and pineapple in a food processor or blender. Start processor/blender and pulse until mostly smooth. Add the sweetenerjuice mixture and blend until creamy. Makes two servings that should be eaten immediately.
Ingredients: Pulp and juice of 1 kiwano 1 clove garlic 1 ripe avocado 1/4 cup low-fat buttermilk 2 tablespoons lemon juice 1 tablespoon water Salt Pepper Instructions: Place all ingredients except salt and pepper in a food processor or blender. Process until smooth. Add salt and pepper to taste. Makes about 1 cup of dressing. Use on a salad of fresh spring greens or drizzle over white meat to add a rich, flavorful zing. SOURCE: COOKING LIGHT
SOURCE: PREVENTION
UNLOCKING YOUR UNLIMITED POTENTIAL
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Having a personal trainer means connecting with a professional who is committed, educated and caring. Your YMCA trainer will use a variety of methods to create a program that focuses on meeting your individual lifestyle goals.
Visit us and see if personal training is for you. Find out more: MonroeCountyYMCA.org
22 INstride • April 2016
Southeast YMCA
2125 S. Highland Avenue Bloomington, IN 47401
Northwest YMCA
1375 N. Wellness Way Bloomington, IN 47404
YMCA Gymnastics Center 1917 S. Highland Avenue Bloomington, IN 47401
YMCA’s Center for Children and Families
1375 N. Wellness Way Bloomington, IN 47404
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Learn. Heal. Live.
Have a health question?
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Ask a local health professional—join INstride’s monthly live chat and participate in the discussion. Visit myINstride.com/chat or HeraldTimesOnline.com/livediscussion to submit your questions, follow the conversation, or read transcripts of past chats.
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