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TWO YEARS STRONG Northwest branch of Monroe County YMCA growing at second anniversary
A HEALTHY REACHING START NEW New year offers chance HEIGHTS to set realistic goals
Dugger man climbs to the top of the world and back for a friend
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COVER STORY
Fresh Picks
Two Years Strong
Parsnips
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Northwest branch of Monroe County YMCA growing at second anniversary
ACHIEVE Community Spotlight Purdue partnerships help local children and families
18 Calendar
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Reaching New Heights
Dugger man climbs to the top of the world and back for a friend
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Life Support
Year-round swimming takes a load off the joints and mind
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Spotted Photos of fitness in action
A Healthy Start New year offers chance to set realistic goals
n Connect with our 740-plus members who share similar interests. n Let our calendar cure your boredom with wellness and fitness listings
in the area. Add your own event. n Find delicious new dishes and share your favorites. n Track your fitness progress with a personal weight tracker. n Nominate your fitness inspiration and read how others stay motivated.
January 2016 • INstride 3
stride Editorial director: Bob Zaltsberg Production & copy editor: Brooke McCluskey Photo director: David Snodgress Senior writers: Carol Johnson Contributing staff: Lauren Slavin, Seth Tackett, Derrek Tipton, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289 bmccluskey@hoosiertimes.com Advertising director: 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 February n We’ll talk with someone who—in her 60s—remade
herself into a competitive weightlifter. n Your workplace can help you with your wellness.
We’ll explain how. n Sweeten up your Valentine’s Day the healthy way,
with a recipe for vitamin-packed dragon fruit.
ON THE COVER Don Kress works out with weights at the Northwest Monroe County YMCA. Photograph by David Snodgress for INstride.
4 INstride • January 2016
EDITOR’S NOTE
Starting the New Year Right Congratulations on sticking to your New Year’s resolutions so far. What’s that? How did I know you were doing well? Or what am I talking about, you’ve already gone back to your old ways? It’s just a hunch that many of you who read this magazine have decided this is the year to start, or continue, to take better care of yourselves. And I know, from first-hand experience, that good intentions will only take you so far. Every year we offer you some help in sticking with those resolutions. This year, we went back to some sage advice offered by IU health experts Andy Fry and Sara Blackburn. They talk about starting with what you can handle and can sustain. They talk about about reaching out to others who have the same interests you do. Ask for tips and you’ll probably get a bonus—moral support. Consider that if you gained a bunch of weight over the last few months, it will take you months and not days or weeks to get it off. They offer much more in today’s INstride—but above all, realize that setbacks are common. For those of you who are sticking to this year’s resolutions, great job! To those of you who have fallen off the wagon already, today’s a new day. Here’s wishing you all a 2016 full of good health and wellness. Bob Zaltsberg
Editor
January 2016 • INstride 5
Reaching New Heights Dugger man climbs to the top of the world and back for a friend
6 INstride • January 2016
COURTESY PHOTO
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Lonnie Bedwell, left, reached the summit of Kilimanjaro with three other veterans who were part of the expedition.
By Seth Tackett
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t is the highest peak in Africa. It is the tallest free-standing mountain in the world. And for local explorer Lonnie Bedwell it is the latest stop in a lifetime of adventures. It is Mount Kilimanjaro. Getting to the summit of the mountain is certainly an accomplishment for any climber, but for Bedwell, it would mean much, much more. A hunting accident took the veteran’s sight, but not his sense of adventure or loyalty. Bedwell, of Dugger, has tales that flow down the Zambezi river, up Mount Kilimanjaro and through the Grand Canyon, but this expedition was different. It was for his friend, Aaron Hale.
Aaron Hale lost his sight in Afghanistan and he and Bedwell became fast friends on many of the kayaking and climbing adventures they have shared. But two weeks before the climb, Hale came down with spinal meningitis and lost his hearing. He couldn’t go, but Bedwell could and would, in honor of Hale. So Bedwell set off to East Africa with MountainVision Expeditions on yet another adventure, along with 25 others and three other veterans. One of those veterans was a retired Navy Seal who was also taking on the mountain in honor of a friend. After hearing Bedwell’s story, the retired Navy Seal offered to carry him to the top if he couldn’t make it. But Bedwell made it. Five and half days and over 19,000 feet later he was literally on top of the world.
January 2016 • INstride 7
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“Climbing it, it was like a long hike. It wasn’t too technical. It was just long,” Bedwell remembered. “It was really cool. It’s like the Cadillac of climbs.” One of the pitfalls of Mount Kilimanjaro isn’t the treacherous terrain or even the wildlife—it’s the altitude. With Bedwell’s body acclimating to the climb better than others, it only took four to five people to guide him. The hikers who couldn’t acclimate to the elevation were being brought down on stretchers with big wheels. Bedwell and his guides traversed the few treacherous spots the mountain has to offer, where one false step could send you on a two-hundred-foot fall. “The elevation was an issue,” Bedwell said. “You just take your time. I followed the sounds of footsteps. I might put my hand on their backpack. 8 INstride • January 2016
“It was so cool to do it with other veterans. It was just amazing to be a part of it. Where it goes next, I don’t know.” LONNIE BEDWELL
“It was a jungle for the first six or seven days. All it has in it is monkeys. You could smell the leaves and flowers. It intensified as you went up the mountain.”
Once at the top, with a glacier underfoot, Bedwell took in the experience, knelt down on one knee and picked up a present for his friend. “It’s kind of amazing to think we were at the top. It was cool to do it with those guys,” Bedwell said. “I picked up a rock and brought it back down for (Hale). Hopefully some day he can do the climb and put the rock back up there. “It was so cool to do it with other veterans. It was just amazing to be a part of it. Where it goes next, I don’t know.” Hale now communicates by spelling into people’s hands. Bedwell called Hale to share the good news, and after hearing Hale say his name, with tears in eyes, Bedwell described the climb and told Hale of the challenge he had brought back for him. Hale then wrote into his family member’s hand, “I have to get to the top.” n
FRESH PICKS
By Brooke McCluskey
KNOW YOUR
Roasted Parsnip Soup
Roots Parnsips, the pale relatives of carrots, sweetened jams and cakes before sugar was widely available. But the gentle sweetness of a parsnip is nothing like today’s calorie-packed treats. The delicate flavor comes when parsnip starches change to sugar after the first frost, while the vegetable is still in the ground. Like other root vegetables, parsnips last for long periods in dark, cool storage during fall and winter. At 100 calories per one cup serving, parsnips contain one third of your daily recommended fiber, plus more than a third of your vitamin C and about five percent each of calcium, iron, and vitamin B-6. Here are two easy recipes for winter dishes packed with the earthy flavor and nutrients of parsnips. n
Roasted Parsnip Soup
2 pounds parsnips 2 pears, peeled and cut into eighths 1 small yellow or white onion, peeled and cut into eighths 1 tablespoon canola oil 1 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 1 cup balsamic vinegar 2 1/4 cups reduced-sodium chicken broth, or vegetable broth 2 1/4 cups low-fat milk Position rack in lower third of oven. Preheat to 450°F. Remove the fibrous, woody core of parsnips before using. Quarter lengthwise and cut out the core. Toss parsnips, pears, onion, oil, 1/2 teaspoon salt and pepper in a roasting pan. Roast, stirring every 10 minutes, until very soft and starting to brown, about 40 minutes. Meanwhile, boil vinegar in a small saucepan until syrupy and reduced to about 1/4 cup, 10 to 14 minutes. Watch the syrup carefully during the last few minutes of reducing to prevent burning. Remove from the heat. Puree half of the parsnip mixture with broth in a blender until very smooth and transfer to a large saucepan. Puree the other half with milk until very smooth. Add to the saucepan and stir in the remaining 1/2 teaspoon salt. Reheat the soup over medium heat, stirring often, about 5 minutes. Gently reheat the balsamic syrup if it has become thicker than syrup while standing. Ladle the soup into bowls and drizzle with the balsamic syrup. RECIPE FROM EATINGWELL.COM
Bangers and Easy Parsnip Mash
Bangers and Easy Parsnip Mash
Cut 2 pounds parsnips into one-inch pieces and cook in boiling water until very tender, about 20 minutes. Drain. Smash parsnips in a large pot with 1 1/2 tablespoon each olive oil and grainy mustard. Season to taste. Makes 4 cups. Serve with chicken sausage or another light and flavorful sausage. RECIPE FROM PREVENTION.COM
January 2016 • INstride 9
ACHIEVE COMMUNITY SPOTLIGHT
By Emily Roth
Purdue Partnerships Help Local Children and Families Editor’s note: Emily Roth is the extension educator for health and human sciences with the Monroe County office of the Purdue University Cooperative Extension Service. The office partners with ACHIEVE, a movement to increase awareness of healthy options.
“We deliver practical, researchbased information that transforms lives and livelihoods.” That is the mission for the Cooperative Extension Service, which is one of the nation’s largest providers of scientific researchbased information and education. Purdue Extension is part of a network of colleges, universities, and the United States Department of Agriculture, serving communities and counties throughout the state of Indiana. Offices are located in every one of the 92 Indiana counties. The Extension Educators in Monroe County have been providing research based programming, information and resources since 1916. Purdue Extension programming not only helps make the healthy choice the easy choice, but also assists in the areas of agriculture, natural resources, community development and 4-H/youth development. Programming efforts also include the Monroe County 4-H program and the Monroe County Master Gardener program. My area of focus is health and human sciences and my priorities are children and families, food and health, and home and money. 10 INstride • January 2016
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Wellness leaders coordinate events that encourage family and child wellness.
Goals are accomplished through programming opportunities with community partners and organizations. These programs are either free or have a small monetary registration fee. Partnering with local organizations, community agencies, and other entities in Monroe County such as ACHIEVE allows Purdue Extension to serve a wide variety of audiences. In partnership with ACHIEVE, I also serve as one of two facilitators for the Active Living Coalition along with the City of Bloomington Parks and Recreation Health and Wellness Coordinator Alison Miller. We provide leadership to this longstanding coalition made up of organizations and community members who seek to improve the quality of life for those who live, work, and visit Monroe County. The ALC meets on the first Thursday of every month at IU Community Health, located at 333 E. Miller Drive, from 1:30 to 2:30 p.m. Networking, collaborating and event planning takes place at each meeting, along with recording minutes to update participants. The ALC and ACHIEVE, along with statewide programs, impact extension educators throughout Indiana and benefit programs geared toward parenting, childhood education, health, wellness and nutrition. A very popular
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The Purdue Extension office offers information at many events that promote health and wellness for local families.
“Partnerships keep the health and overall wellbeing of the community the focus of all we do.” EMILY ROTH
program in our community, Block Party, provides information on the importance of block play for children its impact on childhood development. More than 230 families attended the program in 2014 and 2015, and 88 child care
providers were trained in Monroe County. Purdue Extension—in partnership with ACHIEVE, ALC, and other community organizations— has the ultimate goal of doing our part to improve the lives and livelihoods of everyone in our community. Partnerships keep the health and overall wellbeing of the community the focus of all we do. For more information, contact Purdue Extension-Monroe County at 812-349-2575 or online at extension.purdue.edu/monroe. You can contact me by email at emilyroth@purdue.edu. n
January 2016 • INstride 11
Two Years Strong Northwest branch of Monroe County YMCA growing at second anniversary By Lauren Slavin
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fter three and a half decades of familiarity, some members of the Monroe County YMCA were hesitant to try something new. The locker rooms at the new Northwest branch would be smaller. Everything at the 55,000-square foot facility just off West Vernal Pike would be smaller— from the length of the indoor track to the number of people who could use the center’s equipment and space at one time. “People had to get used to it,” said Sara Herold, Monroe County YMCA director of marketing and membership. “(The Southeast branch) has been there 35 years. You’ve got people who’ve been there 35 years and want things the way they love them.” The Northwest branch celebrated its second birthday in November, and if membership is proof, worries about the new facility were unfounded, Herold
12 INstride • January 2016
A running track and exercise machines look over basketball courts at the Northwest Monroe County YMCA. DAVID SNODGRESS | INSTRIDE
January 2016 • INstride 13
DAVID SNODGRESS | INSTRIDE
Don Kress works out with weights at the Northwest Monroe County YMCA.
said. Membership has doubled from 2,000 to 4,000 since the branch opened in 2013, the facility’s childcare center typically has a waiting list and the facility’s size has only made it more appealing to members like Katie Parker. Parker took advantage of the free wellness coach consultation available to all YMCA members to learn more about the cardio machines on the facility’s second floor, many of which overlook the indoor pool or gymnasium. “It’s improving some of the muscle problems that I had,” Parker said during a break from a workout, which she tries to fit into her schedule three times a week. “It’s a lot easier to get into it because it’s not as crowded.” And even when the facility is busy, its design has proved more functional than its sister branch on Highland Avenue. High ceilings and large windows that let in natural light make the inside of the building appear larger, Herold said. An elevated indoor track overlooking the gymnasium keeps runners, walkers
14 INstride • January 2016
DAVID SNODGRESS | INSTRIDE
A variety of machines provide different exercises at the Northwest Monroe County YMCA.
and joggers out of reach of flying basketballs and dodgeballs. The Center for Children and Families, adjacent to the indoor pool and tucked away from
workout spaces, provides free childcare for member parents and grandparents. “The whole family can come in,” said Amy Plunkett, fitness director for the Monroe County YMCA. “We’re in this mode where we’re trying to grow our programs.” And the building is designed to expand from all four corners, should future additions for those programs be required. “You can see everything that’s going on,” Herold said. “That’s the beauty of this facility.” In its first two years, the center has also seen its membership diversify. Close to Ellettsville and several of the county’s top employers, the Northwest branch appealed to those who didn’t consider membership to the Southeast branch, which felt like a quite a commute with traffic despite only being across town. “We gained a whole new population of membership from people who were too far away,” Herold said. “You see a melting pot of the community, and that’s what the Y is about.” n DAVID SNODGRESS | INSTRIDE
ABOVE: Amy Plunkett, fitness director at the Northwest Monroe County YMCA, checks on the daycare center. LEFT: The swimming pool is a key feature at the Northwest Y.
DAVID SNODGRESS | INSTRIDE
January 2016 • INstride 15
Life Year-round swimming takes a load off the joints and mind By Derrek Tipton
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DAVID SNODGRESS | INSTRIDE
Joel Stager swims daily in Royer Pool.
16 INstride • January 2016
s a lifetime aquatic enthusiast, Bill Ramos is convinced that swimming is the ideal form of exercise year-round, especially for folks who are aging. Ramos, director of Indiana University’s Aquatic Institute, said people tend to shy away from weight-bearing exercises as they get older. From his observations, exercises in water can help take weight off, thus making it easier for swimmers to workout. “It’s a full-body exercise, so you’re not favoring one part over another,” Ramos said. “It takes a lot of weight-bearing for the joints off. And it usually feels better for people who are aging. And warmer water can help, too. Of course, some people are prone to ear infections. But we’re finding more and more once you age, it’s a preferred activity.” Many swimmers only hop in the pool during the summer and avoid it during the winter months. Ramos said this can have negative effects on their wellness. “Consistency and getting acclimated to the atmosphere is important,” Ramos said. “In the Midwest, people will swim all summer, but they stop once it gets colder. Cold weather can make it less motivating. As a result, they lose the progress they made. Sometimes, it can take a month or so to get back to where you left off.”
Support Swimmers (left to right) Tim Mickleborough, Geoffrey Brown, Joel Stager and Jay Kincaid in Royer Pool.
DAVID SNODGRESS | INSTRIDE
Joel Stager, director of Indiana University’s Counsilman Center for the Science of Swimming, said swimming may consistently have a positive impact on biological profiles of those who are aging. “Many of the 60-year-olds I’ve seen have biological profiles of 40-year olds,” Stager said. “And they tend to be long-term swimmers. Unlike some other forms of exercise, swimming is something you can do virtually every day because it isn’t load-bearing.” And swimming goes beyond the obvious physical aspects. Earlier this year, a study involving by Ramos and some of his colleagues was published in Health and Place journal. The study, which was an online survey, looked at people’s perceptions of recreational swimming and how it affects health. Of the 74 people surveyed, 31 percent said being
with friends and family was an advantage to visiting a pool. This was listed as the top reason for using a swimming facility. “People make friends and look forward to seeing each other,” Ramos said. “The social aspect is crucial. It’s key. To have that social support, in my mind, is almost more important than the physical aspect. Physical benefits and other benefits come as a result of the social aspect.” The social component is something that separates swimming from many other sports, Stager said. “One of the things that’s uncommon about swimming as opposed to other sports is there tends to be support groups within swimming,” Stager said. “(Support groups) are very important for many who want to do this regularly.” n
“It’s a full-body exercise, so you’re not favoring one part over another. It takes a lot of weight-bearing for the joints off.” BILL RAMOS, director of Indiana University’s Aquatic Institute
January 2016 • INstride 17
CALENDAR
Jan. Frosty Trails 5 Mile 16 WHEN: 10:30 a.m. WHERE: Brown County State
Park, 1810 Ind. 46 E, Nashville, Ind. DESCRIPTION: The 5th annual Frosty Trails 5 Mile is a challenging 5.2 mile trail run or walk on the scenic trails of Brown County State Park. After the run, head to the shelter house for a warm fire, warm food, warm drinks and warm friends sharing tales of the trails. The race starts just outside the lower shelter. MORE INFO: signmeup.com/site/ reg/register.aspx?fid=WP2VNH7
Looking for more activities and events? Check out myINstride.com/calendar
18 INstride • January 2016
April 2016 H-T/YMCA Spring Run WHEN: 8 a.m. WHERE: Monroe County YMCA Southside, 2125 S. Highland Ave., Bloomington, Ind. DESCRIPTION: The Spring Run includes a 5K, 10K, and Kids’ One Mile Fun Run. MORE INFO: monroecounty ymca.org
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JEREMY HOGAN | INSTRIDE
Runners prepare to begin the 2015 Hoosier Half Marathon and 5K.
Bedford Lions Club Fitness Challenge 5K WHEN: 8 a.m. WHERE: Englewood School, 3203 Washington Ave., Bedford, Ind. DESCRIPTION: 5K run and walk supporting the programs of the Bedford Lions Club. MORE INFO: mag7raceseries.com
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Hoosier Half Marathon and 5K WHEN: 8 a.m. WHERE: Virgil T. DeVault Alumni Center, 1000 E. 17th St., Bloomington, Ind. DESCRIPTION: 11th running of the Greene & Schultz Hoosier Half Marathon and the Hoosier 5K.
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Indiana University and the City of Bloomington play host to a challenging race where participants will find 13.1 miles of rolling hills, but be rewarded with amazing views of campus, downtown, and countless spring blooms. MORE INFO: hoosierhalf.com
A Healthy Start New year offers chance to set realistic goals
January 2016 • INstride 19
By April Toler This story was first released in 2015 by Indiana University communications writer April Toler and is reprinted in INstride with permission.
A
new year means new year’s resolutions. For many Americans, that will involve resolving to lose weight, eat healthier and/or exercise more. But where do you start when trying to make these resolutions a reality? IU health experts Andy Fry and Sara Blackburn share some tips for keeping those well-intentioned resolutions, with help from all the resources available for IU employees, to start on the path to a healthy lifestyle. “Any time is a great time to set a goal for a healthier version of yourself,” said Fry, assistant director of fitness/wellness for Campus Recreational Sports. “For some of us that might mean eating healthier, and for others it might be to move/ exercise more or spend additional time with family and friends. The new year offers us an opportunity to evaluate what is most important to us and to set healthy and realistic goals for ourselves.” GET MOVING When it comes to starting a workout routine, Fry suggests reaching out to others. “Find someone with similar interests or goals and work together on achieving them,” he said. “If exercise is your goal and you aren’t sure how to start, consider hiring a personal trainer or seeking the help of informed friends. A good trainer will also be able to help you through your slumps and through the difficult times of fatigue, muscle soreness and or a perceived lack of time to commit to physical fitness.” For some people, their desire for six-pack abs may lead them to jump the gun, resulting in an
20 INstride • January 2016
unsustainable routine. Instead of looking for a quick fix, Fry suggests starting slowly, with long-term health and lifestyle fitness as the primary goal. Find a routine that is sustainable with your schedule, your physical capacity and your interests, he said. Ask yourself, “Could I see myself doing a similar routine for the next 10 years?” It also helps to find a workout partner who can help keep you accountable. If losing weight is your goal, Fry suggests aiming for a healthy body fat percentage and setting a realistic time frame for achieving it. “If you gained 20 pounds over the last six months, assess how that happened through your nutrition
and physical activity (along with possibly other environmental influences), make healthier decisions and consider the longterm goal of losing those 20 pounds in that same time frame (the next six months),” he said. EAT HEALTHY In addition to exercising, many people look to change their diet in the new year. When it comes to eating healthy, Blackburn said any time of year is the right time to start. “What is essential is that you are ready to devote the time to taking care of yourself and following through,” said Blackburn, clinical associate professor of nutrition at the IU School of Health and Rehabilitation Sciences. For those at a loss of where to start, Blackburn recommends seeking an expert’s help. “I would recommend that one work with a registered dietitian who specializes in weight loss to develop an individualized eating plan,” she said. Full-time IU faculty and staff can receive free, one-on-one nutritional counseling from a registered dietitian on campus. The dietitian will answer questions about fiber, salt, vegan and vegetarian diets, protein, weight loss and more. Appointments can be made by emailing askanrd@indiana.edu or calling 812-855-4948. IU also offers a Weight Talk Program for full-time employees and spouses enrolled in an IUsponsored medical plan. The six-month program is conducted both online and over the phone and helps participants learn skills to achieve and maintain a healthy weight for life. For those who want to go it alone, Blackburn said the U.S. Department of Agriculture’s
MyPlate is a great place to find eating plans according to energy needs and lots of tips and recipes. DASH Diet Oregon—created by the Oregon Dairy Council—is also a good place to find eating plans that “can be followed for life,” Blackburn said. When it comes to setting goals, Blackburn said it’s important to be realistic to avoid burnout and essentially giving up. It’s also important, she said, to find a program that fits your lifestyle and to plan ahead. “Take the time to plan a weekly menu so you have a plan as to what you want to eat,” she said. “Create your “The new year grocery shopping list offers us an based on what you plan to eat. Take one opportunity to day a week and evaluate what is prepare your food so you can easily put most important together meals.” to us and to set All in all it’s important not to be healthy and too hard on yourself, realistic goals Fry said. If you slip, simply take a breath for ourselves.” and reboot. ANDY FRY, assistant “Setbacks are director of fitness/ common, but wellness, IU Campus remember that you Recreational Sports can only control your actions in the moment and prepare for your actions in the future. If you had a setback, reassess your goals and see if you are on the right track,” he said. “Ultimately though, your goal should be to make a healthy decision right now in the present. A healthy decision today and another one tomorrow will start to add up to a healthy lifestyle before long.” n
January 2016 • INstride 21
SPOTTED
JEREMY HOGAN | INSTRIDE
Joe Estivill prepares to put air in the tires of a bicycle owned by former Bloomington resident M. Shane Edwards, who passed away last year. Estivill, and other friends of Edwards, organized a bicycle ride to mark the one year anniversary of Edwards’ death. Edwards was an avid bicyclist.
Shane Edwards Memorial Ride
JEREMY HOGAN | INSTRIDE
Marco Bartholomew and Joe Estivill begin a bicycle ride to mark the one year anniversary of the death of Bloomingtonian M. Shane Edwards.
RIGHT: Marco Bartholomew prepares to take a bicycle ride to memorialize M. Shane Edwards, who passed away last year.
Create your own photo galleries at myINstride.com JEREMY HOGAN | INSTRIDE
22 INstride • January 2016