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THE POWER OF THE PLAYLIST
Jared’s Way IU grad and Subway spokesperson offers weight-loss advice
Music keeps local workouts rockin’
Walking Easy
Bedford podiatrist gives tips for avoiding heel pain
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www.myINstride.com
03 15 FEATURES
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L E A R N
H E A L
L I V E
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DEPARTMENTS
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Editor’s Letter
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Health Chat Women’s Health
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COVER STORY
Fresh Picks Asparagus
The Power of the Playlist
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Music keeps local workouts rockin’
ACHIEVE Community Spotlight National Nutrition Month
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Walking Easy Bedford podiatrist gives tips for avoiding heel pain
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Jared’s Way
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IU grad and Subway spokesperson offers weight-loss advice
March Health Chat
Smart(er) Choices in a Pinch
Lower calorie fast-food options
March is National Nutrition Month. Join us for a live free health chat at 11 a.m. March 10 with Indiana University Health Bloomington dietitian Stacey Matavuli. Submit your questions and get expert advice during a live INstride and HTO chat at HeraldTimesOnline.com or myINstride.com.
17 Calendar
22 Spotted Photos of fitness in action
stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Gizzelle Sandoval, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon 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. ©2015 Schurz Communications, Inc. All Rights Reserved
Coming up in April n We’ll check in with some members of the Blooming-
ton Bicycle Club about the benefits of cycling. n It’s easy to work up a sweat playing racquetball.
We’ll talk to some people who do just that. n See our regular features, including Fitness Inspira-
tion, Fresh Picks and Spotted, as well as an expanding calendar for warmer weather.
ON THE COVER Christy Schmeckebier works out in Shellie Taylor’s cycling fitness class at the Monroe County YMCA on Bloomington’s southside. Photograph by Jeremy Hogan for INstride.
4 INstride • March 2015
EDITOR’s LETTER
A Visit with Jared Is there a more well-known ambassador for weight loss than Jared Fogle? There may be, but it’s hard to name one. Jared—the Subway guy—embodies the regular Joes and Janes who decide to make serious changes in their lives, and his story began right here in Bloomington. He’ll be back in the city next month to be the celebrity starter for a marathon. He agreed to answer some questions for INstride in advance of his visit. His story of losing more than 200 pounds by eating Subway sandwiches from a Bloomington store is worth the retelling. But he also offers some insights into how he’s kept off the weight for all these years, and what his “celebrity” has meant to him. In addition to that, we’ll offer you some ideas for better choices from other fast-food restaurants. They might not all be for you, but then again, they could well be a good substitute for the mega-calorie, high-in-fat double burger you’re tempted to order. Intern Gizzelle Sandoval, who did the phone interview with Jared, also talked with some fitness experts in the area to find out why music is such an important part of working out for many people. There’s more of course. Just turn the page for more to help your wellness journey for this month. Bob Zaltsberg, editor
March 2015 • INstride 5
Rollout Helps stretch the thick band of tissue, called the plantar fascia, that runs across the bottom of your foot and connects your heel bone to your toes.
Walking Easy Bedford podiatrist gives tips for avoiding heel pain
David Snodgress | INstride
Kait Krause, a technician at ATI Physical Therapy, demonstrates stretching exercises for treatment of plantar fasciitis with help from physical therapist Jordan Hamilton.
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By Carol Johnson It starts as a sharp pain first thing in the morning. You wince in pain as your feet hit the floor. You may have felt fine the day before, despite an active day on your feet, but the next day the intense pain in one or both feet is making you feel, well, old. Prolonged heel pain, often caused by a medical condition called plantar fasciitis, affects 2 million people every year in the United States. “Heel pain is probably the single most common condition I treat every day,” said Dr. Kevin Powers, a podiatrist with offices in Bloomington and Bedford. “It’s caused from too much stress on the feet, bad shoes with no support and more activity than a person is used to doing. It mostly affects adults in middle age between ages 40 and 65.” Powers said the pain develops when the plantar fascia, which is a thick band of tissue that stretches from the ball of the foot to the heel, becomes strained by excessive stress. The inflammation, which causes the pain, is most intense in the morning or after prolonged sitting. The pain generally goes away once a person is up and around as the muscles are stretched by walking. However, the pain will continue to return without treatment. As common as the problem is, Powers said it can be successfully treated with an anti-inflammatory such as ibuprofen, recommended stretching exercises and, if necessary, physical therapy. “If you are an active person and develop plantar fasciitis, stretching is one of the main treatments,” he said.
David Snodgress | INstride
Stair Stretch A more aggressive stretch because the heel goes lower than floor-level.
“If you are an active person and develop plantar fasciitis, stretching is one of the main treatments.” Dr. Kevin Powers
Some patients are able to do the stretches at home and others benefit from physical therapy. One stretch that Powers recommends is done first thing in the morning. He said patients can take a towel and
stretch it under the bottom of the foot and pull back for a count of 10 and then release it to stretch the Achilles tendon. Proper stretching will relieve the pain and inflammation, but won’t solve the problem if patients don’t change up their shoes and avoid other habits that put stress on the feet. “Always wear good supportive shoes,” he said. “Athletic shoes are great. If you must wear a dress shoe, wear one with a heel. Flats are terrible for plantar fasciitis. And no walking around the house barefoot or in socks.”
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Plantar fasciitis Pain and inflammation of a thick band of tissue, called the plantar fascia, it commonly causes stabbing pain that usually occurs with your very first steps in the morning. Once your foot limbers up, the pain normally decreases, but it may return after long periods of standing or after getting up from a seated position.
Heel bone (cacaneus)
David Snodgress | INstride
Area of pain
Calf Stretch Stretch and relax muscle in the back of the leg. Leaning forward with heel flat on the floor.
Plantar fascia
Orthotics, a shoe insert designed just for that patient, is also very effective. “Orthotics are 90 percent effective in most patients,” said Powers. “But you have to get a patient wearing proper shoes first, otherwise the orthotics won’t work.” Some patients with heel pain think they can never wear an attractive shoe again. Powers said heel pain does not mean wearing a big athletic shoe with dress pants. “If someone has to wear a more dressy shoe, we give them advice on what to look for,” he said. But all the therapy and stretching in the world won’t help, said
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Powers, “if you keep wearing Old Navy flip flops.” If the foot is stressed again, the heel pain will return. Surgery is also an option, but Powers said it is never a first option because less invasive treatment is effective in the majority of cases. Occasionally, heel pain continues despite all the efforts. Power said when that happens, the heel pain is likely not caused by plantar fasciitis, but could be a pinched nerve. “If a patient has surgery for plantar fasciitis and it still hurts, then it’s a pinched nerve,” said Powers, who says he also has training to do surgery on that condition. n
David Snodgress | INstride
Slant Board Creates a deeper stretch for the calf muscle.
March 2015 • INstride 9
Q&A:
Women’s Health MacKenzie Lupov, MD, answered your questions in our Jan. 28 chat on women’s health. January is Cervical Cancer Awareness Month.
Q:
If a gal has had hot flashes for 20 years, dry skin, hair thinning, aching joints, no libido, vaginal dryness and weight gain (especially belly fat) is there a benefit to bioidentical hormone replacement therapy at age 60? And are there drawbacks to this form of hormone replacement?—Carrie, Bloomington LUPOV: Most of the data out there recommends using oral estrogen replacement for the shortest duration of time and the lowest dose possible. I do use oral replacement for some of my patients, but I try to only use the medications around the time they start menopause to help them into the change. At the age of 60 I would not recommend start[ing] estrogen replacement for the first time—this is usually the age I have my patients off hormone replacement. There is evidence that there is increased risk for heart disease and stroke in women [over] 60 on hormone replacement. One option may be to use medications such as Effexor, Lexapro, [and] Prozac to help with hot flashes and insomnia. You could also use topical estrogen cream that will help with vaginal dryness. At the age of 60, I would focus more on treating the individual symptoms then replacing estrogen.
Q:
After having two kids, I’ve always gone to my OBGYN for my yearly exams. Since I’m done with having kids, do I continue to have my yearly exams with my OBGYN or should I just see my regular primary care provider for these? Does it matter?—Katie, Spencer
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LUPOV: This will depend a bit on your [primary care physician]. Most primary care doctors will be able to do your pap smear but some prefer not to. I would first check with them to make sure they are okay taking over this screening for you. I think, if they are willing, it is easier to get everything done yearly in the same place. The other big thing is that most women no longer need an annual pap smear. This depends on several factors and I would discuss with your PCP, but the guidelines have changed and most women need a pap smear every 3-5 years. This would be another reason to consider doing this screening with your PCP.
Q:
Is there a way to lower cholesterol levels without the use of medication?—Cathy, Bloomington LUPOV: Like you hear everywhere, the first thing to do is address your diet and exercise. Make sure you are eating a diet low in saturated fats and cholesterol and making sure you are getting 150 minutes of cardiovascular exercise weekly. There are a few more natural products, including fish oil and red yeast rice, that have been shown to improve your cholesterol. Fish oil tends to help raise the good cholesterol (HDL) and red yeast rice helps to lower the bad cholesterol.
Q:
A couple years ago I found out that I was anemic and since that time [have taken] iron supplements orally. I do not have regular menstrual cycles, instead only 2-3 times a year, yet I still had low iron. Are there any long term effects of taking iron? Is this something that may get better over time where I wouldn’t need to take iron?—Brooke, Bloomington LUPOV: If you are not having regular menstrual cycles as a source of blood loss it is important to double check with your doctor to make sure no other tests are need to find out why you are low on iron. Some people tend to absorb less iron from their diet, so you may want to focus on eating food rich in iron (leafy greens). There are no long term side effects from taking a daily iron supplement. The main side affect is GI upset and constipation that often limits people from taking too much. If you are a poor absorber, it is likely you will need to stay on replacement. Again, just double check to make sure there are no other reversible causes and make sure you have your level checked on oral replacement to make sure it is working.
Q:
Can you speak to the benefits of pre-natal vitamins? Are there any other vitamins you’d recommend for a woman trying to get pregnant?—SC, Bloomington LUPOV: The big thing for women trying to get pregnant is folic acid. We know that low folate levels in mothers results in neurotube defects in babies. I would even consider starting the pre-natal one to two months before you start trying to concieve. There have been some studies looking at DHA as a supplement for women trying to get pregnant and this is now included in some pre-natal vitamins.
Q:
I’ve read that women’s symptoms or warning signs of heart attacks differ from men. What are some of the warning signs for heart attacks in women? LUPOV: Both men and women can present with a variety of symptoms for heart disease, but you are correct that women tend to less commonly present with the classic substernal chest pain. Other symptoms may include persistent nausea, sweating, shortness of breath, pain that radiates down the arm, feeling weak or lightheaded. These symptoms will still tend to come with exertion and resolve with rest and will limit a person’s activity level. I think the important thing for all patients [is] to pay attention to a change in your symptoms. If you were able to do an activity and now you can’t because you get short of breath or lightheaded, that is something to inform your doctor about.
Q:
I’m a very healthy individual in my late 20s, I take no medication. Is it necessary to meet with my family doctor once a year? I always feel funny going in and I feel like I’m wasting my doctor’s time...—Taylor, Ellettsville LUPOV: If you have no active health problems and no family history that requires you to have early screening, I do not think an annual visit is necssary in your 20s-30s. I think seeing your primary care [physician] every three years would be appropriate and then as needed inbetween.
Q:
I’ve recently turned 35. What are some screening tests women should routinely get and at what ages? Anything I should particularly be doing now for long-term health? LUPOV: Women should start pap smears at age 21 and repeat every three to five years depending on their risk or if they have had an abnormal pap smear. We recommend starting mammograms at age 40. We would recommend starting colonoscop[ies] at age 50. Recommend bone density screening at age 65. I would recommend starting screening for diabetes and
cholesterol (blood work) at age 35 if you have no other risk factors (younger if you have risk factors). I think the most important thing to focus on in your 30s is maintaining a health weight and healthy lifestyle. You need to eat a well-balanced diet and get 150 minutes of cardiovascular exercise weekly. Making sure to keep up on your preventative screening based on your age is also very important.
Q:
There’s a history of osteoporosis in the women in my family. What can I do to prevent developing osteoporosis myself? LUPOV: I would recommend making sure you get 1,200 mg of calcium and 1,000 units of [vitamin D] daily (this can be in your diet or with a supplement). Also weight-bearing exercise—running, light weight lifting, aerobics, etc., has been shown to decrease the risk of osteoporosis.
“I think the most important thing to focus on in your 30s is maintaining a health weight and healthy lifestyle.”
Q:
I’m scared of taking birth control pills; I prefer keeping things as natural as possible. However, I don’t want to get pregnant currently and barrier methods have many downsides. I don’t really understand how IUDs work, and the thought of something placed inside of me is scary. Is this something your primary care doctor can do?—BR LUPOV: There is a copper IUD called the Paraguard that may be a good option for you; it is a hormone free IUD. The Mirena is also a very popular IUD, but it does secrete estrogen. The IUDs are a great option because they don’t require you take a medication daily and are very succesful in preventing pregnancy. The Paraguard can stay in place for 10 years and the Mirena for 5 years. These are usually placed by an OB/GYN, but there are some family medicine and internal medicine doctors who have experience placing the IUDs. I would recommend checking with your PCP first, and if not, having them refer you to a [gynecologist]. MODERATOR: Thanks for taking the time to chat with our readers. What else should we know before we wrap up today’s chat? LUPOV: I think it is important to make sure you ask your doctor about the preventative health options that are available for your age. Also make sure you are doing your part by eating healthy and getting regular exercise. Thanks again! n
March 2015 • INstride 11
The
Pow
Music keeps local workouts rockin’
Christy Schmeckebier and Joanne Audetsche work out in Shellie Taylor’s cycling fitness class at the YMCA on Bloomington’s southside.
12 INstride • March 2015
Jeremy Hogan | INSTRIDE
wer o f t h e Playlist By Gizzelle Sandoval
The chatter in the room is louder than Meghan Trainor’s song “Lips Are Movin’,” which plays in the background. Bloomington Jazzercise instructor Dina Kellams walks across the gray-tiled room, gets on stage and cries out, “Hi, class! How are you?”, a chorus of “woos” greeting her in response.
I
t’s common to see a gym full of people listening to music. Usually they’re either listening to background music in a group exercise class or they plug in their headphones and listen to their own. But have you ever wondered why? Not why people listen to music while they’re working out but why it’s helpful? According to Huffpost Healthy Living, music distracts the brain by increasing the amount of information that goes into it to be processed. In other words, you exert more energy into your workout without tiring yourself out as much because you’re too distracted from your “bodily awareness.” Kris Heeter, owner of Bloomington Jazzercise, has been instructing at Jazzercise for 18 years and finds it much more difficult to exercise without listening to music. Tunes and rhythm are a huge factor in the class’ overall performance. Jazzercize purposefully uses upbeat music to keep the instructors and their clients motivated and energized. A pre-selected playlist is designed to ease participants into warm-up exercises at the beginning of class, followed by the “top of the aerobic curve” portion where participants’ heart rates are most elevated. Instructors keep the heart rates elevated for 15-20 minutes before they bring them down with slower-paced music. As stated by Huffpost Living Healthy, several benefits to listening to music while working out include elevating your mood, helping you keep pace and it boosts your energy.
Jeremy Hogan | INSTRIDE
Shellie Taylor leads a cycling fitness class at the Monroe County YMCA.
“My whole goal in that hour is to not only give them a really good workout, but to make them smile and make them feel good about themselves,” said Heeter. “As long as they’re moving and having a good time, we’re doing our jobs.”
“Love Runs Out” by OneRepublic blasts in the background as the energy in the room shifts. Adrenaline is pumping and hearts race as the workout and the energy warms everyone up. Kellams throws punches and kicks in the air to the beat of the song; everyone follows along with smiles on their faces. Shellie Taylor, fitness instructor and personal trainer at the Monroe County YMCA, teaches cycling, TRX,
March 2015 • INstride 13
“All of the (classes
about the order of her songs on her Bootcamp and several other classes playlist and when they’re played in that get a soundtrack. I teach) are class. “All of the (classes I teach) are music-based “(Music) plays a huge role. If music-based because without it, you have very slow music playing there’s not much of the drive,” said because without during a bootcamp class,” said Taylor. it, there’s not much Taylor, “you’re not going to get very Cycling, for example, is a much work out of them.” beat-driven class that targets specific of the drive.” According to Scientific Amerirates per minute from each Shellie Taylor, fitness participant to achieve the maxican, people run further, bike longer instructor and personal trainer and swim faster when listening to mum workout throughout the at the Monroe County YMCA music without even realizing it. class. Taylor fits the music to each The effects of music can be thought class that she teaches to ensure that of, the article states, as a “type of legal performanceeveryone works their hardest to music they enjoy. “(It’s) enough to make you want to quit when you’re enhancing drug.” working out to a song you hate,” said Taylor. “It’s a struggle to take your mind off of the music.” Everyone is on mats. Sweat drips as the class performs Taylor typically plays pop music in her cycling and crunches to Ariana Grande’s “Problem.” With everycardio-blast classes because fast-paced songs help one’s heart rates decreasing as they relax, Kellams asks, generate the best results. It’s also important that she likes the songs because instructor performance impacts “Everyone have fun?” and a chorus of loud, enthusiastic “woos” concludes the evening’s class. n overall class performance. She is also very particular
14 INstride • March 2015
FRESH PICKS
By Gizzelle Sandoval
Garden Shoots Asparagus spears carcinogens and free radicals
The javelin-shaped asparagus is a force to be reckoned with when it comes to fighting cancer and aging. According to EatingWell.com, here are a few reasons why you should include asparagus in your diet: It’s a good source of fiber, folate, vitamins A, C, E and K. It also contains chromium, a trace mineral that
enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus is a rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. It may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers. Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals, which may slow the aging process. It helps our brains fight cognitive decline. The folate works with vitamin B12 which improves speed and mental flexibility. It contains high levels of the amino acid asparagine. This natural diuretic increases urination which helps the body get rid of excess fluid and excess salts. This is especially beneficial to those who have high blood pressure or other heart-related diseases. n
Lemony Asparagus Pasta 4 ounces whole-wheat penne pasta (about 11/2 cups) 1/2 bunch asparagus, trimmed and cut into 3/4-inch pieces 3/4 cup whole milk 2 teaspoons whole-grain mustard 2 teaspoons all-purpose flour 1/8 teaspoon salt 1/4 teaspoon freshly ground pepper 1 teaspoon extra-virgin olive oil 2 tablespoons minced garlic 1 teaspoon minced fresh tarragon, or 1/4 teaspoon dried 1/4 teaspoon freshly grated lemon zest 1 teaspoon lemon juice 1/2 cup freshly grated Parmesan cheese, divided Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add asparagus and continue cooking, stirring occasionally, until the pasta and asparagus are just tender, about 3 minutes more. Drain and return to the pot. Meanwhile, whisk milk, mustard, flour, salt and pepper in a medium bowl. Heat oil in a small saucepan over medium-high heat. Add garlic and cook, stirring constantly, until fragrant and lightly browned, 30 seconds to 1 minute. Whisk in the milk mixture. Bring to a simmer, stirring constantly, and cook until thickened, 1 to 2 minutes. Stir in tarragon, lemon zest and juice. Stir the sauce into the cooked pasta and place over medium-high heat. Cook, stirring constantly, until the sauce is thick, creamy and coats the pasta. Stir 1/4 cup Parmesan into the pasta until combined. Serve the pasta topped with the remaining 1/4 cup Parmesan. Source: EatingWell.com
March 2015 • INstride 15
calendar
March Fitness Chal14 Bedford lenge Pi K Run and Walk WHEN: 8 a.m. WHERE: Englewood School, 3203
Washington Avenue, Bedford, Ind. DESCRIPTION: Registration and start will take place at the corner of Washington Avenue and 32nd Street in Bedford. Come on out and get your piece of the Pi. MORE INFO: mag7raceseries.com of the Lions 5K 14 Luck Run/Walk WHEN: 9 a.m. WHERE: Salem High School, 700
North Harrison St., Salem, Ind. DESCRIPTION: Shirt and regis-
tration pickup at Bradie Shrum Elementary School gym. Course runs through the Salem schools area. This run is a benefit fundraiser for the Salem High School Softball Team. Exploration 18 Winter Hike Series: Southfork Marshes #2 WHEN: 2:30 p.m. WHERE: Southfork Wildlife Area, Monroe Lake DESCRIPTION: The second in a four-part series of off-trail, 2-hour hikes that explore the Southfork Marshes at Monroe Lake. Limited to 10 people. Free but preregistration is required by March 16. MORE INFO: Details and registration at http://bit.ly/ 2015winterhikemar18
April Winter Exploration Hike Series: Southfork Marshes #3 WHEN: 2:30 p.m. WHERE: Southfork Wildlife Area, Monroe Lake DESCRIPTION: The third in a fourpart series of off-trail, 2-hour
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16 INstride • March 2015
2014 YMCA/Friends of McCormick’s Creek 5K Run
hikes that explore the Southfork Marshes at Monroe Lake. Limited to 10 people. Free but preregistration is required by March 29. MORE INFO: Details and registration at http://bit.ly/ 2015winterhikeapr1. YMCA Spring Family Run/Walk WHEN: 8 a.m. WHERE: Monroe County YMCA, 2125 South Highland Ave., Bloomington, Ind. DESCRIPTION: Enjoy this mildly hilly course as you run or walk through the woods and neighborhoods surrounding the Southeast YMCA. Race proceeds support the Y For All Annual Campaign, which helps us provide scholarships to people facing financial hardship. Event includes a 5K run, 5K racewalk, 10K run and kids’ fun run. MORE INFO: www.monroe countyymca.org
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2015 Hoosier Half Marathon and Hoosier 5K WHEN: 8 a.m. WHERE: Virgil T. DeVault Alumni Center, 1000 E. 17th Street, Bloomington, Ind. DESCRIPTION: Challenging race where participants will find 13.1 miles of relentless rolling hills, but be rewarded with amazing views of campus, downtown, and countless spring blooms. Subway’s Jared Fogle will be the celebrity starter for the race. MORE INFO: www.hoosierhalf.com
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Exploration 15 Winter Hike Series: Southfork Marshes #4 WHEN: 2:30 p.m. WHERE: Southfork Wildlife Area, Monroe Lake DESCRIPTION: The fourth in a four-part series of off-trail, 2-hour hikes that explore the Southfork Marshes at Monroe Lake. Limited to 10 people. Free but preregistration is required by April 12. MORE INFO: Details and registration at http://bit.ly/ 2015winterhikeapr15. of 18 YMCA/Friends McCormick’s Creek 5K Run/Walk WHEN: 8:30 a.m. WHERE: McCormick’s Creek Park Nature Center, Spencer, Ind. DESCRIPTION: This event is raising funds for the Owen County YMCA. MORE INFO: mag7raceseries.com Trail 18 Milwaukee Volkswalk 5 or 10K WHEN: Walk starts between 9
a.m. and noon and walkers need to be off the trail by 3 p.m. WHERE: Lawrence County Historical & Genealogical Society 929 15th Street Bedford, IN 47421 DESCRIPTION: The 5K or 10K walk is an opportunity to see Bedford’s Milwaukee Trail. Walkers will be shuttled to the end of the trail and walk back to the starting point. The new walk- and bikeway has seen more than 100 visitors a
day since June, when volunteers completed work to ready the first five and a half miles of the former railroad right-of-way. The newly opened phases of the trail originate at Lincoln Avenue and travel west to Coxton Road near Williams in rural Lawrence County. Visitors can pass by Spider Creek to the Shawswick area and Salt Creek Bridge, and along the way can enjoy limestone bluffs, tree canopies, scenic waterways, and a variety of wildlife. MORE INFO: Check Bedford Hiking Club website, www.bedford hikingclub.com
June Dewey Dash WHEN: 10:30 a.m. WHERE: Morgan County Public Library, 110 S. Jefferson St., Martinsville, Ind. DESCRIPTION: This event is raising funds for the Morgan County Library. MORE INFO: mag7raceseries.com
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Touring Ride in Rural Indiana Bicycle Rally WHERE: Spring Mill and McCormick’s Creek State Parks DESCRIPTION: This event will offer loop rides from two Indiana State Parks: Spring Mill and McCormick’s Creek. June is Limestone Month in southern Indiana, and routes will highlight the limestone industry in the region. Camp or stay in an Indiana State Park Inn; five breakfasts and five dinners are included, and served at the inns. Three-day (partial week) and six-day (full-week) participation is available. Routes are rolling to hilly with some challenging hills. MORE INFO: www.triri.org
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Looking for more activities and events? Check out myINstride.com/calendar or add your own
ACHIEVE Community Spotlight
By Samantha Schaefer, MS, RD, CD
National Nutrition Month: Bite into a Healthy Lifestyle National Nutrition Month is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for 2015 is “Bite into a Healthy Lifestyle,” which encourages everyone to adopt eating and physical activity plans that are focused on consuming fewer calories, making informed food choices, and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease, and promote overall health. Unfortunately, more than 1 million Hoosiers are food insecure, meaning they don’t have access to enough food to sustain a healthy life, and more than 355,000 of them are children. Hunger and food insecurity are issues in nearly every community. In honor of National Nutrition Month, the IU Health Bloomington Registered Dietitians and Volunteer and Visitor Services have partnered with the Hoosier Hills Food Bank for a food drive every March. Hoosier Hills is a local United Way Agency that serves six counties and nearly 100 food pantries reaching over 26,000 people annually. “No one should go hungry, and everyone deserves access to healthy food. For the last eight years, we’ve partnered with the Hoosier Hills Food Bank to help feed those in need in our community,” says Samantha Schaefer, a registered dietitian with IU Health Bloomington Community Health. To expand the reach, the hospitals in the southcentral region (IU Health Morgan, Bloomington, Bedford, and Paoli) along with IU Health Southern Indiana Physicians, and Indiana University Athletics, teamed up to participate. Collectively, nearly six tons of food was collected in March and donated to local food banks during last year’s drive. “Each of us can help. The food drive is just one way we can make a difference in our communities,” Schaefer says. The Hoosier Hills Food Bank distributed over 4 million pounds of food in 2014. Jake Bruner, director
of development and administration at Hoosier Hills says, “Without the support of community partners like IU Health this would not be possible. Each spring, our food supply starts to diminish, but with the help of IU Health and this wonderful campus-wide food drive, we are able to collect thousands of pounds of great nonperishable food items that benefit the nearly 100 agencies we serve. Unfortunately, food drives have been on the decline over the past couple of years, and we are so excited to see IU Health continue to step up to the plate and help this community in a big way!” Hoosier Hills Food Bank accepts donations throughout the year from individuals and organizations. If you would like to make a food donation, you can drop off non-perishable items during the month of March at the IU Health Bloomington Hospital information desk in the main lobby, or directly to Hoosier Hills Food Bank. To learn more, visit hhfoodbank.org. n
Almost 50 food barrels were placed around the hospital and off-site facilities to collect food donations.
Registered Dietitians Bring Food and Nutrition Expertise to the Table March 11 is Registered Dietitian Day Registered dietitians, or RDs, are food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices. When you need food and nutrition information based on fact, or need to know how a healthy diet improves health and fights disease, registered dietitians are your go-to source. This is because individuals with the RD credential have fulfilled specific requirements, including having earned at least a bachelor’s degree from an accredited university program (about half of RDNs hold advanced degrees), completed over 1,200 hours in a supervised practice program, and passed a national registration examination, in addition to maintaining annual continuing education requirements for recertification. Invite a RD to your table!
March 2015 • INstride 17
Way
Jared’s
IU grad and Subway spokesperson offers weight-loss advice
By Gizzelle Sandoval
J
ared Fogle, the Indiana University graduate who lost about 200 pounds when he was a student eating a diet of Subway sandwiches, is coming to Bloomington for the Hoosier Half Marathon and 5K on April 11. The spokesperson for Subway will be the celebrity starter for the race. In a telephone interview with INstride, here’s what Fogle had to say about his health, being a spokesperson and the race: Were you initially surprised by the fame that came with your weight loss?
Yeah, absolutely. This all started out when I went to IU. I started losing the weight in 1998 and lost it in 1999 and it was the Subway on Atwater and Woodlawn right on campus. Never thought anyone cared about what I did, but a buddy of mine named Ryan Colman wrote an article about me in the (Indiana Daily Student) in the spring of ‘99 and that sort of changed everything. ... It was funny because it was 18 INstride • March 2015
Diane Bondareff | Associated Press
right before the Internet ... so no social media back then and everything was done the old-fashioned way. Anyway, I was definitely surprised by it and didn’t think it was going to change my life really. I wasn’t expecting that. I got a kick out of it for a little bit and realized there was more to it than I thought. Why decide to lose weight eating Subway?
I was over 435 pounds at that point. I needed to make some changes. I knew I needed to get a lot of the weight off, but I had a lot of trouble finding something I could stick to and lo-and-behold, I happened to live right next door to Subway. I happened to pick up a nutritional brochure they had lying around back in the spring of 1998 and a lightbulb went off in my head and I said, ‘Man, maybe if I eat two of these low-fat Subway sandwiches every day, this could be a way for me to do that.’ How have you managed to keep the weight off for 15 years?
I do a combination of Subway occasionally, not every day anymore. Of course when losing the weight, I’d eat it twice a day every day at that same location. Now I eat it a couple days a week, eat in moderation, exercise in moderation and just do everything in moderation. Some days you do better than others but the key is to have more good days than not. I’ve realized that it’s a lifelong process; you ... have to continue to evaluate how many calories you’re taking in, how much exercise you’re getting. As you get older, it gets a little tougher obviously, but (your health) has got to be a priority. What goals do you have for your health now?
I guess, more or less, it’s just staying where I’m at. I trained really hard about four years ago and did the New York City Marathon. That was a pretty cool event. It was something I never thought I would actually do. I still can’t believe I got through it. Now it’s just more about sticking to doing my basic exercise stuff and just try to do everything in moderation—not doing too much or too little. I just think that now that I have a 1-year-old and a 3-year-old, I want to see them grow up and it gives me more motivation to want to maintain the weight and stay healthy. Are you going to teach your children to live healthy lifestyles?
Yes. I want to be a positive role model for them. Even right now, I go out and run around with my 3-year-old when the weather’s nice and try to stay active as a family. We eat Subway a couple times a week and my family really likes it. We’re just taking it a day at a time, a week at a time, and try to do everything in moderation. It’s sort of a cliché thing, but it is what it is.
Diane Bondareff | Associated Press
Subway’s Jared Fogle, second left, crosses the finish line of the 2010 ING New York City Marathon with Jeff Moody, right, CEO Subway Franchisee Advertising Fund Trust; Ryan Harber, left; and Caitlin O’Malley.
“I trained really hard about four years ago and did the New York City Marathon. That was a pretty cool event. It was something I never thought I would actually do. I still can’t believe I got through it.” Do you usually eat “healthy” at some of the other fast food restaurants?
I don’t actually eat at other fast food restaurants myself, but ... I’m on the road almost 200 days a year for Subway, so I’m eating out a lot whether it’s room service, whether it’s hotel restaurants—whatever it might be. I try to make sure to eat a lot of grilled things as opposed to fried things. I try to ask for sauces on the side (and) drink lots of diet drinks …(and) lots of water. … Eating at restaurants, you have to be smarter than the menu in front of you. I use the menu as my guide, but I don’t rely on that only. There’s no shame in asking for sauces on the side. There’s also no shame in eating half of what’s there ... take the other half home and make a second meal out of it. It’s not just what you eat but portion size, too. It’s making sure you’re eating the right amount of food and obviously trying to eat healthier. What have been some interesting experiences you’ve had as a spokesperson?
I’m in one right now, actually. I’m in Arizona for the Super Bowl. I’m in the Subway ESPN green room. It’s
March 2015 • INstride 19
pretty fun. That’s something really cool. I was hoping the Colts would be there but they didn’t quite make it this year. I’m a huge sports fan. I got to go to the White House a couple times to meet the president. More of the things I love are doing events to help kids. The Jared Foundation is part of what’s going to be going on with the Hoosier Half Marathon and be their charity of choice. Some of the money raised through the marathon and the 5K is going to benefit the Jared Foundation and our program is all about fighting child obesity. The program that we do is in over 8,000 schools around the country and the goal is that the money that we raise through the Hoosier Half Marathon and the 5K is going to go to Monroe County, so it’s going to stay local in the Bloomington area, which is great, and we’re going to be able to put our program in a number of schools to really make a dent in the
obesity epidemic that is happening right now. ... I know what it’s like to be a heavy kid and I know the mistakes that I’ve made and hopefully they can be prevented. Education is a big part of it—trying to educate the kids about nutrition and health, trying to educate the parents, trying to offer opportunities for kids to exercise and show them different ways to do it. Doing things like having families come out to the 5K. Not everyone can do the half marathon, but pretty much everyone can do the 5K, even if you walk it, and hopefully this will get people to do those kind of little things (that) aren’t hard to do. Hopefully, that can help people. ... I always love doing stuff in Indiana, especially in Bloomington where everything started for me. To get to come back and kick off the 5K and be part of it is going to be really cool.
Wendy’s
Smart(er) Choices in a Pinch It can be hard to always make the right choices for your diet, especially when the majority of doctors recommend to eat fast food in moderation. For those of you on the run, here are some lower calorie alternatives from your favorite fast-food restaurants.
McDonald’s
Steak ‘n Shake
n Premium Bacon
n Single Steakburger:
Ranch Salad with grilled chicken: 230 calories; without chicken: 140 calories n Premium Southwest Salad with grilled chicken: 230 calories; without chicken: 140 calories Snack/side n Fruit ‘n Yogurt Parfait: 150 calories n Coffee/unsweetened iced tea: 0 calories http://nutrition.mcdonalds.com/ getnutrition/nutritionfacts.pdf
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280 calories n Steakburger Shooter
(plain/buffalo): 130 calories Side n Small garden salad: 45 calories http://www.steaknshake.com/ data/nutritional-facts.pdf
Drinks n Small brewed unsweetened ice tea: 5 calories; sweetened: 110 calories n Minute Maid Light Lemon: 5 calories n Strawberry iced tea: 50 calories Breakfast n Artisan sandwich with egg and cheese: 290 calories n Steel-cut oatmeal with apples and caramel: 200 calories Salads n Asian Cashew Chicken: 210 calories; half serving: 110 calories Sandwiches/wraps n Grilled Chicken Go Wrap: 260 calories Sides n Garden side salad: 25 calories http://www.fastfoodnutrition.org/ 4_r-wendys/nutrition-chart.html
Taco Bell Dollar Cravings n Cinnamon Twists: 170 calories Beverages n Premium hot coffee: 10 calories Breakfast n AM Grilled Taco Egg and Cheese: 60 calories Lunch n Fresh Chicken Taco: 140 calories http://www.tacobell.com/ nutrition/information
Hardee’s n Three-piece hand-
breaded chicken tenders: 260 calories n Fried chicken wing: 200 calories http://www.hardees.com/ system/pdf_menus/9/original/ HAR-944_POS-SEPT11_ HI.pdf?1327009571
What tips do you have for people who are making the transition to live a healthy lifestyle?
First of all, it’s really important to talk to a doctor and a dietitian or nutritionist because everyone’s body type is different and you want to make sure you’re doing something in a healthy way for your body type and situation. That’s number one. Number two, you just have to do it. Obviously, Subway worked for me, but whatever method you end up finding to lose weight, realize it’s going to be hard. It’s not going to be easy. It’ll be probably one of the hardest, if not the hardest [thing], you’ll ever do, but you have to just want to do it. You can’t have your family or doctor or friends to want it for you; it has to come from within you. It’s so rewarding in the end in so many ways. There’s no reason not to start today. n
Arby’s
Breakfast
Lunch n Chopped Farmhouse Salad-Roast Turkey: 230 calories n Jr Roast Beef: 210 calories Breakfast n Ham and swiss croissant: 270 calories
n Breakfast slider with
http://cds.arbys.com/pdfs/ nutrition/nutrition-info.pdf
Dairy Queen Dessert n Cherry Starkiss Bar/ Stars and Stripes Starkiss Bar: 80 calories n Fudge bar: 50 calories Lunch n Grilled Chicken Wrap: 290 calories
egg and cheese: 160 calories Sides n Clam strips (small)/ onion rings (kids): 210 calories http://www.nutrition-charts. com/white-castle-nutritionfacts-calorie-information/
Sonic n Corndog: 230 calories
Beverages n Lemon/strawberry/
pineapple real fruit slush: 190 calories n Sonic Splashes: under 200 calories https://sonicwww.s3.amazon aws.com/Content/pdfs/ SonicNutritionGuide.pdf
http://www.dairyqueen.com/ documents/2013nutritionfood treatus_revised.pdf
Subway
White Castle
230 calories
Lunch n Traditional bun with cheese: 90 calories n The original slider: 140 calories
http://www.subway.com/ nutrition/nutritionlist.aspx
n 6" Veggie Delite:
March 2015 • INstride 21
SPOTTED
Chris Howell | INSTRIDE
Kandy Friedman of Bloomington warms up with a 15-minute run before working out at Anytime Fitness. Friedman works out three times a week.
Create your own photo galleries at myINstride.com
Chris Howell | INSTRIDE
Brent Clark warms up on some deadlifts while working out at Anytime Fitness in Bloomington. Clark likes to weight train four or five times a week. GARET COBB | INSTRIDE
Larry Stilwell works out on the leg press machine at the Mitchell Fitness Center.
22 INstride • March 2015