INstride - Nov. 2013

11 13

PEAK PERFORMaNCE 70-something backpackers tackle 234-mile trail

Moving In or Bundling Up How to stay active as warm weather wanes

Powder Power?

Dietition talks muscle building blocks

www.myINstride.com

11 13 FEATURES

12

L E A R N

H E A L

L I V E

stride

DEPARTMENTS

03 Editor’s Letter

09 Health Chat Yoga, then and now

11

COVER STORY

Peak Performance

Fresh Pick Pumpkin

15

70-something backpackers tackle 234-mile trail

ACHIEVE Community Spotlight Chefs lower sodium to compete in taste challenge

16 Go Gadgets

04

20 Tips for a Healthier Holiday

07

Powder Power?

Dietition talks muscle building blocks

08

Walking it Out

Kettlebells

18

19 Calendar

Moving In or Bundling Up

20

How to stay active as warm weather wanes

Spotted Photos of fitness in action

November 2013 • INstride 1

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Carol Johnson, Jim Gordillo Contributing staff: Olivia Druckemiller, AnnMarie Schiavone, Kathryn S. Gardiner, Mike Lewis, Brian Culp, 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. ©2013 Schurz Communications, Inc. All Rights Reserved

Coming up in December n

We’ll share some gift ideas for the wellness-conscious on your holiday list.

n

We’ll check in with Dan Beckum, a well-known face at the Monroe County YMCA, about some of his latest goals, including one in the water.

n

See your friends and neighbors getting healty in the next edition of Spotted.

ON THE COVER Kent Danner-Johns, who hiked the 234-mile John Muir Trail with his wife Carole, joins Bloomington Hiking Club on its weekly hike of the Hoosier National Forest’s Pate Hollow Trail. Photograph by David Snodgress for INstride

2 INstride • November 2013

EDITOR’S LETTER

Help for the holidays It wouldn’t be the holidays without temptation.

At no other time of the year will you face more cookies, more pie, more fudge and more opportunities to eat delicious and high-calorie foods. We at INstride have talked to a lot of people about this challenge over the years, and it’s fair to say everyone agrees that you should take part in the fun—but with moderation. Have a cookie; not a dozen.

Just as important are some things you can do to offset some of the extra calories. Intern reporter Olivia Druckemiller went to some experts to compile 20 tips for you on how to get through the holidays without putting on some extra weight.

Freelance writer AnnMarie Shiavone also went to some experts for tips on moving your warm-weather workouts inside as the temperatures drop. Then she sat down with two backpackers—71 and 75 years old—who spent a month this summer hiking on the John Muir Trail in California.

Sticking with the holiday theme, the Fresh Pick is pumpkin. The recipe should fit into your plans for having a healthy holiday season.

Those are just a few of the features I hope you’ll enjoy in the November INstride.

Bob Zaltsberg, Editor

November 2013 • INstride 3

20 Tips for a Healthier Holiday

By Olivia Druckemiller

H

olidays and food go hand in hand.

Holidays are a great time to come together with your family and catch up over a good meal. If you’re not careful, though, all those meals and lazy days will catch up with you.

Here are a few tips and tricks so you can catch up with your family this holiday season — and still stay healthy and active.

Activity tips from Brant Bahler, wellness coach and personal trainer, team leader, at the Monroe County YMCA

1 4 INstride • November 2013

Take a long walk after a meal

2

Play a few Wii games with the family

3

Take a family bike ride or hike

4

Holiday shopping

5

Cook together

6

Get involved with a holiday race

7

Sledding

It’s a fun way to interact with your family and get to work out at the same time. All from the comfort of your living room.

Walking the mall alone is great exercise—or even make it into a game: Start up a scavenger hunt with the kids. They get exercise and so do you, while getting your shopping done.

Learn a new healthy cookie recipe or other dessert.

Do a 5K. Make it fun and for the family by joining as a team.

If it’s snowing, sledding is a great workout.

Fun tips from executive director Nancy Parker at the YMCA

8

Get connected spiritually

9

Sign up for a new class

“This is part of our wellness wheel that we should never let waver,” she said. Set aside some time for yourself. Read a good book, listen to music, or take a bath.

You might find something new you really enjoy. Or make time for something you’ve always wanted to try.

13

Choose to eat healthy

Make one good choice a day. Instead of going for that second sugar-laden cookie, grab an apple.

Eating tips from Mary Jo McClintic, Registered Dietitian, IU health Bloomington breakfast 14 Eat By having a breakfast that includes lean protein,

advantage of Bloomington’s 10 Take great theaters and go see a show

11

Dance

such as skim milk, low fat cheese, yogurt or egg whites, and fiber, such as whole grain toast or a high fiber cereal, you’ll feel fuller longer and be less likely to overeat during the day. When choosing your breakfast, opt for healthy choices and try to avoid foods with refined carbs and extra fat such as muffins, sugary cereals, doughnuts and king-sized bagels.

One great way to get yourself moving is by playing music and dancing away. It’s great because you don’t even notice you’re working out. a favorite recipe 12 Take and make it healthier

with a few key substitutions

November 2013 • INstride 5

myINstride.com HEALTH CHAT Looking to eat better during this holiday season? Learn healthful and helpful tips and get expert advice from Indiana University Health Bloomington dietitian Stacey Matavuli, who will answer questions during a live HTO and myINstride.com chat at 11 a.m. Nov. 12. Send in your questions now to HeraldTimesOnline.com/livediscussion or myINstride.com.chat.

into the future 15 Look If you know you’ll be eating out or attending a

party where there will be food, eat a healthy appetizer before you go. A salad, bowl of soup or piece of fruit can help ensure you’re not starving when you arrive at the restaurant or party. water, everywhere 16 Water, Drinking water throughout the day as well as

before a holiday party or meal can not only quench your thirst but help fill you up as well. The holiday season is known for special drinks. It’s okay to indulge, but make every other drink a glass of water, coffee or tea to avoid drinking too many calories. mindfully 17 Eat You may find that while you’re catching up with

old friends, you’re mindlessly munching on chips and other high-calorie party foods. Take a time out to look over the spread and think ahead about your “musthave” foods. Make smart choices on the portions of less healthy items and then choose healthier options, such as vegetables and fruits, which are high in water and fiber, to fill out your meal. horse!

18 Woah, Eating too fast is a quick way (literally) to overeat.

It takes about 20 minutes from the time your stomach is full for your brain to get the message and tell you to stop eating. Take it slow with your first serving and wait 20 minutes before deciding if you’ll be going back for seconds. a food journal 19 Keep Whether with pen and paper or through an app

on your smart phone, keeping track of what you eat each day helps keep you accountable to the goal of healthy eating. There may be times you eat more than you intended, but also days where you stuck to all healthy choices and stayed right on track. Writing down what you eat will help you recognize patterns and allow you to celebrate success. easy on yourself 20 Go Be proud when you make healthy choices and

stick to them, no matter how big or small.

Forgive yourself for the times you don’t make the healthiest choice and think about what you might do differently next time. There’s no start and end date to eating healthy. It’s an everyday, continual process and tomorrow is another day to make healthy choices.

Most importantly enjoy the holiday season. Plan to enjoy your holiday, don’t over plan.

6 INstride • November 2013

Powder Power?

Dietition talks muscle building blocks

By Carol Johnson

A

thletes have known for years that protein is one of the body’s main building blocks for building and repairing muscle. These days, instead of reaching for a hard-boiled egg or piece of lowfat cheese, athletes are grabbing a shaker tumbler and protein powder.

Protein powder shakes and protein supplements are convenient ways to add protein to your diet, especially if you want that nourishMcClintic ment immediately after a workout, but they are also more expensive than protein-rich foods.

Mary Jo McClintic, RD CD, works as a registered dietitian for the Community Health division of IU Health Bloomington Hospital. She discussed the benefits of protein supplements and getting the right amount of protein for your body and activity level.

Why use protein powder?

“Because people who train for a sport or athletic event at a high level have a higher protein need than the general population. Most Americans don’t need to consume higher amounts of protein, but an athlete who is training has a higher protein need. An estimate of how much protein you need would be to take your body weight in pounds and multiply that by 0.5 grams per pound.”

So, if you’re a person on the go and you don’t always take time to eat right, or if you’re trying to build muscle, then have a protein shake?

“Protein provides essential amino acids that are

the building blocks that help promote tissue growth and repair. Protein powders and shakes provide convenience, but you can get all the essential amino acids through lean sources of protein like dairy, soy and eggs. But I know for a person on the go, a protein shake might offer more convenience. I don’t routinely recommend them for everyone, but they can serve a purpose.”

How effective is protein powder if you’re trying to build muscle?

“Taking in more protein alone isn’t going to build more muscle. You also have to eat adequate calories and carbohydrates so the protein goes to that tissue building and repair. And you can’t take the protein supplement without training and conditioning if you want to build muscle.”

Would a person be better off eating, say a tuna salad sandwich, lowfat cheese or piece of lean chicken than taking a protein supplement?

“As proteins go, we’re looking for a complete protein, a high quality protein. Eggs are an excellent source of protein and they are cheap. Having a glass of skim or soy milk, cottage cheese, tuna or peanut butter are other good sources of protein. I can’t say one is superior over the other. It’s just one is convenient. Food sources, expense wise, have the advantage.”

Is it possible to take in too much protein when using protein powder?

“There are a couple of medical conditions where people have to limit protein intake. Kidney disease is one or if you are predisposed to any kidney or renal disease.”

November 2013 • INstride 7

Walking it Out

By Olivia Druckemiller

F

or those of us who are not runners, but want to be active in our community, a new group has been formed.

Indiana Running Company, IU Health Bloomington, and the city of Bloomington Parks and Recreation have teamed up and started a walking group.

Carol Weiss-Kennedy of IU Health Bloomington, brought up the idea of a walking group during a meeting with Bill Bartley from the Indiana Running Company. “I mentioned that Bloomington would be a great community to host a walking group,” WeissKennedy said. Bartley instantly loved the idea and said that people come in the store every day saying, “I’m not a runner, what can you do for me?” And so the walking group was born.

“You can walk anywhere; you just need a good pair of shoes,” Weiss-Kennedy said “It’s also a perfect way to meet new friends.”

Weiss-Kennedy helps to promote the group. She encourages others to join and get involved. “Each of the sponsors, the Indiana Running Company, city of Bloomington Parks and Recreation, and IU Health

8 INstride • November 2013

Bloomington, share the leadership of the walking group,” she said. “Physical activity helps to prevent all chronic diseases and is a great addition to your lifestyle to improve health and wellness.”

This free group had their first walk May 20 and has had around 15-20 participants join in since.

On Monday nights the group meets from 6-7 p.m. in front of the Indiana Running Company near 6th and College. They also meet Thursday nights from 6-7 p.m. in front of the Areté store in Renwick Village at Sare and Moores Pike.

The group walks the B-Line Trail and the sidewalk system when walking downtown. When starting at Renwick, the group has a number of different trails to choose from to stay away from automobile traffic. The group sets the pace and mileage. Two to four miles is the usual distance the group walks each night.

“Our goal in beginning this program was to motivate community members to be active. Providing a safe, supervised opportunity for walking seemed to be a way to promote and support activity,” Weiss-Kennedy said.

Members of the group have their own individual goals as well.

“One woman wants to complete a 5K,” Weiss-Kenney said. “A young couple uses this as a way to be active together after work.” If new to the area, it can be a great way to meet new people and at the same time learn about Bloomington.

Walking can be the easiest form of exercise, for all ages, body types and fitness levels. Plus, walking doesn’t require a lot of equipment, so it’s hard to come up with an excuse not to join in on the walking group.

For more information and 2014 dates, contact Bloomington Parks and Recreation at 812-349-3771.

Yoga, Then & Now I

n September, Lynda Mitchell of Lynda Mitchell Yoga Studios in Bloomington sat down to answer questions about yoga in our online Q&A at myINstride.com. Mitchell has been practicing yoga for four decades.

Q:

Will you please talk about bending (or not bending) your knees in downward dog?—Maddie from Foster, Bloomington MITCHELL: Allowing your knees to remain flexed in any yoga posture takes strain off your lower back. This allows you to use your knees as shock absorbers so that your back and leg muscles may strengthen and support your posture.

Q:

When did you first become interested in yoga?

How has it made your life better?—Courtney, Indy MITCHELL: Yoga has helped to keep healthy and strong...I knew that to take care of my family I had to take care of myself. All of yoga was so interesting and beneficial that I just kept going.

Q:

You being one, if not THE, woman/yogini who brought yoga to IU and Bloomington, what are your thoughts on why there is such an increase in the practice of Hatha Yoga lately? Thank you for all you do for others. ~Peace.—Jean, Bloomington MITCHELL: Yoga has become Western World friendly.

Many adaptations and styles abound and that’s why yoga reaches so many of us.

Q:

What is the best preparation for learning tai chi?—Rebon, Bloomington MITCHELL: Start with a chi kung class. See yogabloomington.com ...

Q:

Do you feel you have become a better teacher over the years?—Truro MITCHELL: I feel that by watching and listening to my students I am constantly reminded why I love and teach yoga. A good teacher needs to be observant and patient and I keep trying.

Q:

My chiropractor has told me I am very tight— the usual stresses keep my muscles knotted up.

I’ve taken a couple yoga classes, but never felt the ‘release” like others seem to experience. How long does it take to really see the benefits of yoga?—Ray, Bloomington MITCHELL: Three times a week for two weeks...then, keep going. Keep it meditative.

Q:

How has yoga changed over the years?—Bert, Cornwall UK MITCHELL: It has sped up.

Q:

Does yoga help with weight loss?—Jill Ridge, Indianapolis MITCHELL: Yes. When you feel like snacking or overeating, just takes a few deep breaths and practice one or two of your fave yoga postures. Your blood sugar rises enough that the craving lessens and it will feel so good that you will want to practice another dozen stretches. Good luck!

Q:

Lynda, some 25 years ago I frequented your studio, resulting in consistent yoga practice for years thereafter. What a gift—thank you! I could never have imagined letting it go, yet I did, and now it has been many years not doing yoga. Now... lack of fitness...stiffness...some joint injuries...extra pounds... Any tips for easing back in?—Lilian, Bloomington MITCHELL: There are many more good teachers in Bloomington than before. Follow your intuition about picking up the right class for you. Ask around. Word of mouth is best. Or come back to us at LMYS for those classes you used to like. We’re still here! And we’d love to see you.

Q:

I carry my stress in my hips and lower back and always feel better after yoga—especially the supine twist. What other exercises or moves would you recommend to alleviate stress and tightness in this area?Thank you.—SM, Bloomington MITCHELL: Lie on your back, cross your knees close into your chest and squeeze them tightly with your arms for 10 seconds. Recross and repeat 3 times each side.

November 2013 • INstride 9

10 INstride • November 2013

FRESH PICK

By Olivia Druckemiller

Crowd-pleasing pumpkin Fall melon offers flavor and A, C, E

Pumpkins are a major fall fruit. The word pumpkin originated from the Greek word “Pepon” meaning large melon.

Pumpkins have many uses. They can be cooked, carved, and even made into mats. Native Americans dried flattened strips of pumpkin and wove them into mats or they roasted strips over a fire and ate as is.

When choosing a pumpkin for cooking, “pie pumpkin” or “sweet pumpkin” are the best varieties. They are smaller than the jack-o’-lantern pumpkins and have a sweeter, less watery flesh.

Try to aim for pumpkins without blemishes and soft spots. They should be heavy, but shape is unimportant.

Choose a pumpkin with at least 1 to 2 inches of a stem left. When the stems are cut down too far, the pumpkin will decay faster and could be decaying at time of purchase, according to the website urbanext.illinois. edu/pumpkins Once home, fully ripened pumpkins can be stored for many weeks in a cool, wellventilated place at room temperature. Cut sections should be placed in the refrigerator

Pumpkin-Orange Muffins Canola oil spray 1 egg 1⁄2 cup skim milk 1⁄2 cup canned pumpkin 1⁄4 cup canola oil 1 teaspoon dried grated orange zest 11⁄2 cups unbleached flour 1⁄2 cup sugar 1 teaspoon baking powder 1 teaspoon cinnamon 3⁄4 teaspoon nutmeg 1⁄4 teaspoon salt

where they will keep well for a few days.

In addition, pumpkins have a great nutritional value. They contain vitamins A, C, and E. They also contain copper, calcium, potassium, and phosphorus minerals. The pumpkin’s deep orange color indicates an important antioxidant called beta-carotene, which is transformed into vitamin A in the body.

Pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids. The seeds can be roasted for a great snack.

The first pumpkin pie was created by colonists who cut the tops off the pumpkins, removed the seeds, and would fill the pumpkin with milk, spices, and honey. That pumpkin was then baked in hot ashes, creating the origin of pumpkin pie.

Preheat oven to 375 degrees. Spray muffin tin lightly with spray oil.In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well. In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture. Spoon batter into greased muffin tin, filling each 1⁄2 to 2⁄3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes.

Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, but do not refrigerate. (If making more than one batch, extras can be frozen.) Makes 9 muffins.

Recipe from the American Institute for Cancer Research test kitchen

November 2013 • INstride 11

Peak Performance 70-something backpackers tackle 234-mile trail

By AnnMarie Schiavone

Just days after the two members of the Bloomington Hiking Club returned, they sat down with INstride to talk about their adventure and their club.

K

What active lifestyle choices have you both made that allowed you to be able to hike 234 miles at this point in your lives?

Kent: I played basketball and then was a runner.

ent Johns and Carole Danner-Johns have always been active, and in September, the couple took on a physical feat far beyond keeping up their usual three-times-a-week routine at the YMCA. After training for a year, Carole, 71, and Kent, 75, packed their livelihoods strategically on their backs and set out on a 24-day trek on California’s 234-mile John Muir Trail.

12 INstride • November 2013

I’ve done 50 marathons. I just had a knee replacement; I guess that’s a product of the 50 marathons.

Carole: I started out biking—mostly touring biking, a lot of Hilly Hundreds and local stuff. We

John Muir Hut at Muir Pass in Kings Canyon National Park

The last bit of Kearsarge Pass in the John Muir Wilderness COURTESY PHOTOS David Snodgress | INstride

Carole and Kent Danner-Johns, who hiked the 234 mile John Muir Trail, join Bloomington Hiking Club on the weekly hike on the Hoosier National Forest Pate Hollow trail.

work out at the YMCA three times a week. On the off days, we do our own outdoor sports like kayaking and hiking. I love adventure.

How did you train for the hike?

Kent: The ARC and the stair master at the Y and

strength training for a half hour a few times a week.

Carole: We hiked and still hike every Saturday— rain or shine. We meet with the Bloomington Hiking Club every Saturday at Bloomingfoods. A lot of people think it’s going to be just a walk, but it’s not—it’s a fitness hike. A lot of people in the club kept us motivated in training for the hike. They always have cool stories of places they’ve hiked. It’s a great stress relief, so the hiking club is a range of people who just want to come and get it out on the trail.

What kept you going during the hike?

Kent: We had our packs. I kept the food and she

had the tent. Our map showed the three major resupplies where we had mailed food before we left home. We could also do laundry there.

Carole: It was a lot of little learning experiences; we took it day by day. We had each other. There were days when we didn’t see another human. You don’t see or hear anything at all except maybe a bird or an airplane.

We had no technology, but it was almost therapeutic.

What was the most difficult aspect of your adventure?

Kent: Climbing the passes in between the moun-

tains. We did that almost every day. It was harder going down than it was going up. Thankfully, my knee didn’t bother me.

Carole: The passes were horrible ... Mather Pass will stand out forever in my mind as particularly brutal.

Kent’s watch battery died, so all we had was a little $10

November 2013 • INstride 13

Mono Lake

Yosemite National Park

Detail area Calif.

Ansel Adams Wilderness

John Muir Trail At the start of the John Muir Trail

John Muir Wilderness

watch that I’d gotten before we left. Then, I started doing a “jailhouse calendar.” I made little tick marks in a tiny notebook and would write down the elevation, the date and the places we camped. It got the job done—we knew what day it was and where we were.

Kings Canyon National Park

What was the most rewarding?

Kent: Trail magic. It’s when other hikers leave

things on the trail for people to find. One day, we found a can of Chunky soup sitting all by itself in the middle of a trail—that’s “trail magic.”

Carole: On top of every pass, we had a silent, emotional celebration that we’d done it—because the passes were hard. Also, it was so nice to just soak in a tub of water since we rinsed off in freezing streams most of the time.

Sequoia National Park

Mt. Whitney

A recent study reported that less than 20 percent of adults over age 70 engage in regular physical activity. What inspiration could you offer the other 80 percent who are leading sedentary lifestyles?

Kent: Make it part of your life. Live like an

athlete. If I could live my life over again, I would probably go out west where there are more places to be active outdoors.

Carole: Once you sit down on the couch, it’s over. You have to keep going. I want to be able to take care of myself as long as I possibly can. That’s my choice and the only way you get that choice is to stay as fit as you possibly can.

I doubt you both will let too many weeks go by without planning another active adventure.

What’s next?

Kent: I am leaving in a few days to do 115 miles of

the AT (Appalachian Trail). I’ll be gone eight days.

After that, the hiking club is arranging a trip to Glacier National Park. If you haven’t been there, you’ve missed it. It’s really beautiful.

14 INstride • November 2013

Infinity Pool coming down from Glen Pass in Kings Canyon National Park

Carole: I’m sure, for me, it will have to do with home things. We have firewood to load and stones that need to be moved. So, I’ll be home with the dog and the cat. And every Saturday, I’ll be out on the trail.

Bloomington Hiking Club is free to join and always looking for new members. Find their Google group, “Bloomington Hikers,” for more information.

ACHIEVE COMMUNITY SPOTLIGHT

By Molly Packard

Hold the Salt Chefs lower sodium to compete in taste challenge The Monroe County Health Department knew they chose the right chef to work on the one-year, $20,000 grant received from the Centers for Disease Control and Prevention through the Indiana State Department of Health to implement initiatives designed to help reduce sodium intake in the community. Jeff Taber, the hospitality chair at Bloomington’s Ivy Tech Community College, is an experienced teacher. He also followed a low-sodium diet himself and he knew the challenges involved in both preparing and finding low-sodium items.

Salt is a necessary nutrient for life. It plays an important role in maintaining the body’s delicate balance of fluids and electrolytes. Too much sodium, however, can cause high blood pressure, which can lead to stroke, coronary heart and kidney disease.

Most Americans consume far more salt than they Chef teaching at Low Sodium Workshop need. According to the CDC, the average American “before” and “after” recipe for a computerized nutritakes in more than 1,000 milligrams (mg) over the tional analysis. Each also created a sustainability 2,300 mg recommended in the U.S. 2010 Dietary proposal on how to sustain sodium reduction in their Guidelines. Sodium recommendations for those at facility, work with food distributors on purchasing high risk for heart disease are even lower. lower sodium items, and how to educate both staff Unfortunately, decreasing sodium in food is not as and consumers. easy as taking away the salt shaker. The CDC says that Participants in the challenge carefully plated their 77 precent of the sodium in the American diet is entrees and waited as they were presented to the panel already in the food when purchased. of five community judges: Bloomington Mayor Mark Kruzan; Monroe County Commissioner Iris Kiesling; Sodium Reduction Initiative commissioner’s administrator Angie Chalfant; The Monroe County Health Department, along with commissioner’s office manager Jessica McClellen; and partners IU Health Bloomington, Ivy Tech CommuVisit Bloomington director Mike McAfee. Judges did nity College, and Bloomington Independent Restaublind tasting and reviewed proposals rant Association, held an interactive tasting workshop IU Health Bloomington Hospital and Meadowood in July at KRC Banquets and Catering to help local Retirement Community won top honors in the taste chefs from restaurants, schools, hospitals, nursing challenge. IU Health Bloomington Hospital staff homes, and retirement communities learn creative members won for highest overall score and the most ways to maintain flavor while reducing sodium. All sustainable plan to reduce sodium in their facility. The participants and restaurants received educational hospital staff ’s entrée of baked ziti with roasted materials on how to decrease sodium in food preparavegetables also won honorable mention for having the tion. Participants also worked with US Foods to highest percentage (84 percent) of sodium reduction identify various low sodium or salt-free products on between their “before” and “after” recipe. the market.

The Recipe Makeover award went to Meadowood Workshop participants were invited to compete in the Aug. 14 Sodium Reduction Taste Challenge. They staff members for their entrée of grilled romaine with smoked duck. Dishes were judged on flavor, presentawere tasked with choosing one menu item for a tion and sodium reduction. sodium-reduction makeover, and submitting a

COURTESY PHOTO

Go to myINstride.com for Sodium Reduction Taste Challenge recipes

November 2013 • INstride 15

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Swing the Bell In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle.

This month, Adam Schaeuble of Next Generation Personal Training in Bloomington highlights the kettlebell. Chris Cockerham demonstrates.

Kettlebells A kettlebell is a weighted ball with a handle and offers a variety of exercise options. The unique design allows for weight resistance combined with challenging body movement.

Kettlebell swing A basic KB swing is an excellent choice for improving muscle endurance and burning fat— along with increasing posteriorchain strength. n Grip the kettlebell from the top, not the sides. Be sure to have a secure grip. For added safety, aim your swings away from treasured objects or loved ones (pet, relative, your favorite personal trainer) n Lower into a squat, keeping knees behind toes. [A] n Stand out of the squat and drive your hips forward to send the kettlebell swinging upward. Aim to bring the kettlebell to eye level at the top of the movement. [B] Keep arms relaxed—they should assist in the movement but not be the primary mover. n Allow the kettlebell to swing back down and return to a squat position. [C] n Repeat. Use controlled motion and be careful to keep a flat back.

Do not round your shoulders.

5 sets of 20-30 swings. Take minimal rest between sets.

16 INstride • November 2013

B

A

C

Off-the-gadget option You can simulate this movement at home with anything that is weighted and has a handle. Some Next Generation PT clients use old laundry detergent bottles that are weighted down with water or even rocks.

Just make sure that lid is on tight and your grip is too.

November 2013 • INstride 17

Moving In or Bundling Up How to stay active as warm weather wanes

By AnnMarie Schiavone

A

s the days grow shorter and chillier you may begin to feel it takes more work to schedule and prepare for a trip to the gym or a chilly run than it does to actually spend an hour sweating. The average American is likely to gain 5 to 7 pounds during the final months of the year, and most people assume it to be the result of too many slices of pumpkin pie at too many holiday gatherings. However, with the busier schedules and fewer hours of sunlight that accompany the holiday season, the culprit might instead be trading that hour-long treadmill workout for 60 minutes more under the covers on a dark and chilly morning.

Here are three tips to help you maintain fitness routines so you won’t need to sweat about staying active as the seasons change.

Find exciting alternatives to warm weather workouts On a cool summer morning, lacing up those running shoes, clipping into a road bike or joining some friends for boot camp in the park seems therapeutic, but cue the freezing temps along with pitch-black skies, and that outdoor workout becomes a torturous effort. “Find a great indoor track, partner up with a running buddy, or joining an indoor running club,” says Chicagoarea fitness coach and instructor, Abby Jimenez. “There are great cycle classes with screens playing video of outdoor paths to create the feeling of being outdoors, and check out local health clubs for some really great indoor boot camp classes.”

Increase intensity for shorter sweat sessions Shorter workouts are proving to make a big impact on improving overall fitness. “All of the most recent studies say that exercising at a high intensity for 30 minutes or less is the best way to increase your fitness level,” said Angie Green, associate director of fitness programming at the University of Toledo and master trainer for Beachbody. “People don’t always have an hour to devote to a work out. The industry is coming out with DVDs like T-25 by Beachbody and methods

18 INstride • November 2013

Katy Langacher | INSTRIDE

Winter weather may require moving exercise routines inside. The YMCA classes include riding stationary bicycles.

like Tabatas so people don’t say ‘forget it’ when they’re short on time.”

Stay energized for motivation to move During the months when nature seems lifeless and the daylight disappears more quickly than good Halloween candy, you may feel like you’re constantly running on empty.

“Activity has the most to do with energy levels,” said Carol Kennedy-Armbruster, professor and researcher of sedentary lifestyles at the Indiana University School of Public Health. “Decreasing sitting time and increasing movement throughout the day is something that everyone can fit in their schedule to see energy level changes.” Kennedy-Armbruster suggests that staying active all day long by parking farther away in parking lots, taking the stairs and standing more frequently will help you to feel energized—especially when it’s time to work out.

CALENDAR

Nov. Fall Fitness 16 YMCA 5K & 10K WHERE: Monroe County YMCA, 2125 S. Highland Ave., Bloomington, Ind. WHEN: 8 a.m.

MORE INFO: www.mag7 raceseries.com

Poop 5K 16 Goose Challenge & Kids Race WHERE: Hawthorn Park, 6067 E. Old Maple Ave, Terre Haute, Ind. WHEN: 9:30 a.m.

DESCRIPTION: The most unique, fun 5K challenge run ever put on in the Wabash Valley! The Goose Poop 5K Challenge isn’t a normal 5K run. Our race is filled with fun and somewhat challenging obstacles along the way (including dodging all that natural goose poop). There will also be a Goose Poop Kids Race prior to the 5K. MORE INFO: www.goosepoop.org

Turkey Trots 5K 28 Annual WHERE: Bloomington Bagel Company, 113 N. Dunn St. Bloomington, Ind. WHEN: 7:30 a.m.

DESCRIPTION: Free race around Indiana University campus with free BBC coffee and bagels afterward.

MORE INFO: www.bbcbagel.com Thanks 4 Miler 28 Give WHERE: Mitchell Church of Christ, 1004 W. Main St., Mitchell, Ind. WHEN: 8 a.m.

MORE INFO: www.mag7 raceseries.com Upland’s Leftover 30 Turkey Trail Run WHERE: Eagle Creek Park. 7201

Fishback Road, Indianapolis, Ind. WHEN: 3 p.m.

DESCRIPTION: For most of us, the weekend after Thanksgiving is synonymous with one thing: leftover turkey. But now you have something else to look forward to: Upland’s Leftover Turkey Trail

COURTESY PHOTO

Frosty Trails 5 Mile at Brown County State Park

Run! Join us for a chip-timed run through Eagle Creek Park, followed by a party featuring an open beer bar included in the registration price, food, and live music.

MORE INFO: http://uplandbeer. com/events/leftover-turkey-trailrun/

Dec. 7

Reindeer Romp 8K WHERE: Brown County

State Park, 1810 State Road 46 E, Nashville, Ind. WHEN: 1 p.m.

MORE INFO: www.mag7 raceseries.com O’ Christmas Three-Point-One WHERE: Edgewood Intermediate School, 7600 W. Reeves Road, Ellettsville, Ind. WHEN: 2 p.m.

MORE INFO: www.mag7 raceseries.com

8

Bell 5K, 10K, Kids 15 Jingle Walk/Run for Arthritis WHERE: Bankers Life Fieldhouse, 125 S. Pennsylvania St., Indianapolis, Ind. WHEN: 9 a.m.

DESCRIPTION: Bells will be ringing as 3,500 people like you tie jingle bells to their shoelaces, don festive holiday costumes and join friends and neighbors in support of the Arthritis Foundation’s mission to improve lives through leadership in the prevention, control and cure of arthritis and related diseases.

The Jingle Bell Run/Walk for Arthritis raises awareness of the nation’s most common cause of disability, while raising desperately needed funds to find a cure for arthritis.

MORE INFO: http://www.indy jinglebellrun.com/index.asp

Hustle 5K and Half 15 Santa Marathon WHERE: White River State Park, Celebration Plaza, 801 W. Washington St., Indianapolis, Ind. WHEN: 9 a.m.

DESCRIPTION: Every participant will receive a free Santa hat, beard, and customized Santa dri-fit shirt to wear while running.

Also enjoy outrageous holiday decorations, festive music, and a large after party. Participants and spectators are encouraged to donate new, unopened toys for Toys for Tots. All donations go directly to children in need.

MORE INFO: http://santahustle. com/indianapolis/

Jan. 18

Frosty Trails 5 Mile WHERE: Brown County

State Park, 1810 State Road 46 E, Nashville, Ind. WHEN: 10:30 a.m.

DESCRIPTION: The “Frosty Trails 5 Mile” is a challenging 5.2 mile trail run (or walk if you like) on the scenic trails of Brown County State Park. Race headquarters is at the Lower Shelter.

MORE INFO: www.inrunco.com

November 2013 • INstride 19

spotted

Chris Howell | INSTRIDE

A couple thousand participants showed up SRSC to add some color to their day during the Jill Behrman 5K Color the Campus Run at Indiana University

GARET COBB | INSTRIDE

Jim Crane does curls with a set of dumbbells at the Mitchell Fitness Center Kirsten Cardwell competes in the Romp at Riddle Point

Create your own photo galleries at myINstride.com

Jeremy Hogan | INSTRIDE

20 INstride • November 2013