INstride November 2015

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A LIGHTER TAKE ON TURKEY DAY Tips for having a happy, healthier Thanksgiving

FIT FOR THE HOLIDAYS

Bloomington trainer offers tips to stay in shape

GO WITH THE FLOW

Former IU swimmer leads low-pressure team

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Fit for the Holidays

Bloomington trainer offers tips to stay in shape

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Editor’s Letter INS green sage

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Health Chat Massage therapy

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ACHIEVE Community Spotlight Bloomington Bike Club grant

COVER STORY

A Lighter Take on Turkey Day

Tips for having a happy, healthier Thanksgiving

Go With the Flow

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Former IU swimmer leads low-pressure team

Calendar

20 Fresh Picks Low calorie versions of Thanksgiving favorites

22 Spotted Photos of fitness in action

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.

November 2015 • INstride 3

stride Editorial director: Bob Zaltsberg Production & copy editor: Brooke McCluskey Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Lauren Slavin, 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. ©2015 Schurz Communications, Inc. All Rights Reserved

Coming up in November n What’s new in fitness equipment? n Swimming as a year-round sport. n Depression and the holidays.

ON THE COVER Homemade Thanksgiving dinner.

Photograph by Thinkstock.

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EDITOR’S NOTE

It’s that time of year again ...

We’ve developed a formula of sorts for the November edition of INstride. We offer some tips on healthier eating and living during the holiday season, when the cookies and pies and candies and all the rest will start to do their work of temptation. This year, FOI—Friend of INstride—dietitian Stacey Matavuli is back—with seven tips for celebrating a healthier Thanksgiving.

We added a layer of assistance this year. We’ve take three foods that have appeared in Fresh Picks—the sweet potato, green beans and pumpkin—and found healthful recipes for making those foods in the traditional way of the Thanksgiving feast. We hope the recipes will be helpful.

In addition, we continue our tradition of introducing you to people who have inspirational stories of staying in shape. In this case, Walter Kyles helps keep others in shape as a personal trainer at the Monroe County YMCA. Our Q&A is back to fill you in about the benefits of massage.

Here’s wishing you a good and long holiday season, beginning with Thanksgiving this month and continuing through the December holidays.

Bob Zaltsberg, editor

November 2015 • INstride 5

FIT FOR THE

HOLIDAYS Bloomington trainer offers tips to stay in shape

By Seth Tackett

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s the season changes and the temperature drops, so will many people’s exercise routines. But there’s no reason holiday goodies need to threaten the hard work done during summer and fall.

“It’ll start to pick up,” Bloomington personal trainer Walter Kyles said of his clientele’s participation in the upcoming months at the Monroe County YMCA. “People will want to stay conditioned and pain-free through the colder weather. So when they go home for the holidays, they can eat and still feel good that they have had a good workout.”

Kyles wants to help people stay fit and still enjoy the holidays. It all starts with three simple questions.

What do you want to do?

How does this feel?

Is this too much?

“We start low and slow,” Kyles said with a smile.

“We introduce you to flexibility, warming up, some cardio work. And then we introduce you to some stability and mobility. Getting those joints that are supposed to be stable, stable and those that are supposed to be mobile, mobile. Then we will progress you from there.”

That’s how the 41-year old from Fort Wayne plans to keep you in shape throughout the holiday season.

During the cold winter months, getting people out of bed and into the Y might be tough, but keeping them coming back is Kyles’ focus.

JEREMY HOGAN | INSTRIDE

Walter Kyles is a personal trainer at the Monroe County YMCA.

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HOLIDAY

TIPS

“They motivate me. I can’t recommend they do something that I am not doing. It would just feel strange.”

WALTER KYLES, personal trainer, on worker with his clients at the Monroe County YMCA

“I provide that accountability,” Kyles said. “Just having someone to meet here once or twice a week gets them going. It gets them out of the house to have a place to go. This is the place.

“The appointment helps people. For them to know they have an appointment, you know, they have to show up, it is motivating.”

Early in his career, Kyles started out leading group exercises, but after getting his American Council on Exercise certification, he turned to personal training.

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Five tips to stay fit during the holidays: n Try walking before or after holiday meals. n Add small amounts of indoor activity, like a 30 second plank and 30 second glute bridge. n Drink plenty of water. n Do some type of physical activity for 10 minutes, three times a day. n Encourage your family to put on music and dance over the holidays for physical activity.

“I like the one-on-one, the friendships that you gain,” Kyles said. “I like that you can see their progress along the way. When they come in, they have a goal of what they want and we start on something small. We just start moving and from there, they gain some body awareness.

“Then they get stronger and it blossoms.”

Stories of progress from his clients also help motivate Kyles. The fitness relationship goes both ways.

“When I hear those little nuggets, I am like, this is good,” Kyles said of his client’s stories of weight loss.

“What we are doing is working. It’s things like that, when I hear things. It’s working. It’s their body. I am just coaching.”

Kyles not only has to know the part, but he has to look the part of a personal trainer too.

“They motivate me,” Kyles said of his clients. “I can’t recommend they do something that I am not doing. It would just feel strange.

“With the life that trainers live, you have to be able to move. You are up and down, you are laying sideways, sometimes you are circling around them. You are squatting, bending, you are right in close with them.

So if you aren’t conditioned, you are in pain.

“They keep me motivated and moving. You want to look the part. You want to look like what you are recommending.”

And looking the part during the holiday season will be a lot easier with Kyles in your corner. n

& Q A:

Massage Therapy

Crystal Hillenburg, IU Health certified massage therapist, answers questions from INstride readers

play very relaxing music with nature sounds such as birds that usually relaxes people. I also usually meet people where they are, so if they come in anxious then I start the massage with quicker movements and slow it down in a few minutes, which usually calms the person down as well.

Q:

I tend to carry stress in my back and hips. Are there any exercises or stretches you’d recommend that I could do on my own without a CMT? HILLENBURG: There are exercises and stretches that can help with this, but it’s very individualized and I would recommend talking with a CMT to figure out what will work best for you.

Q:

Is there any benefit to those machine massages, or is seeing a CMT the best way to work out stress?

HILLENBURG: There’s no comparison. The machine massages may feel good at the time, but you don’t get the lasting benefits you do from a real massage therapist. With a CMT, they are able to work on specific areas and do different types of massage on that area such as trigger point release. We’re also able to vary our pressure from a lighter pressure such as a Swedish massage to a deep tissue massage.

Q:

Do you have any tips for people who get nervous before a massage, or have a hard time calming down during a massage?

HILLENBURG: Some people are able to focus on breathing techniques such as belly breathing where they take a deeper breath as if they were taking a breath down to their belly instead of a shallow breath. I also

Q:

What does the “certified” mean in Indiana, as in what type of certification is it? I guess I am wondering if it’s rude if I ask to see proof of certification before I get a massage.

HILLENBURG: In the state of Indiana, you have to be certified to give massages. You have to complete an accredited program and then pass a test with the state before receiving certification.

Q:

How often should one get a professional massage? And what about the length of the massage—30 minutes or an hour?

HILLENBURG: It depends on the individual. Most people who have a chronic issue start with massages closer together (maybe one time a week). After a few weeks, they find they’re able to spread the massages out to every other week or once a month. Some choose to continue with massage once a month on an ongoing basis for general health and wellness. Others, once their chronic issue is better will come back if they have another flare up. Most people come in for 30 minute massages if they have something very specific to focus on. Usually hour long massages are full body massages. n

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ACHIEVE COMMUNITY SPOTLIGHT

By Molly Packard and Karen Danielson

Wheels for Well Grant used to promote bicycle use and safety

COURTESY PHOTO

Linda Zimmer learns how to properly position her bike seat for optimal riding.

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IU Health Bloomington was fortunate to receive a grant from the Bloomington Bike Club to promote Bike Week in March 2015, bringing awareness and convenience to a bike to work initiative.

The goals of the Bloomington Bike Club grant are to encourage bicycling for recreation, competition, travel, and transportation, to educate the community about bicycles and bicycling and to promote bike safety. With the help of the Bloomington Bike Club Grant, IU Health’s South Central Wellness, a program dedicated to promoting healthy lifestyles, implemented a full week of bike activities to be delivered during 2015 at IU Health regional entities: Bedford, Paoli, Morgan and Southern Indiana Physicians (SIP).

During the week of March 16, IU Health South Central Wellness concentrated on distributing bike safety tips at informational tables for employees in the regional four hospitals and clinic sites. Bike Week was developed to not only educate bike riders of safety and etiquette, but also educate motorists encountering cyclists on the road.

IU Health Bloomington incorporated individual bike fitting workshops led by sports medicine and rehabilitation physical therapists. Therapists provided tips on

ness bike seat positioning and posture for optimal riding. With the grant funds, South Central Wellness provided employees a multi-tool for adjusting bike parts, such as brakes, cables or bike seats. Many employees who received a multitool said they planned to carry it in their bag or purse because of its versatility. Employees also participated in a raffle drawing to win one of many bike tire pumps. South Central Wellness selected a tire pump as a prize after receiving feedback that the number one reason for not riding a bike is a flat tire.

The intent was to get more bikers riding safely, educate bikers and motorists alike and bring bike-related information to the large biking community in the IU Health South Central region. This initiative’s success resulted from the focus on safety, comfort, convenience and enjoyment of cycling. n

COURTESY PHOTO

IU Health Bloomington employees collect information about bikes and bike safety.

Molly Packard is a wellness coordinator and Karen Danielson is the manager of worksite wellness at IU Health Bloomington. They partner with ACHIEVE, a local organization that strives to make the healthy choice the easy choice.

November 2015 • INstride 11

A Lighter Take on

12 INstride • November 2015

TUR

RKEY DAY Tips for having a happy, healthier Thanksgiving

By Lauren Slavin

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eated at a table stacked with dishes of turkey, mashed potatoes, cranberry sauce and a half-dozen types of pies, what’s not to be thankful for? But a day surrounded by family, friends and food doesn’t have to end with loosening your belt. Indiana University Health Bloomington Registered Dietitian Stacey Matavuli has seven tips for celebrating a happy, healthier Thanksgiving.

DON’T COME HUNGRY Many people will only eat one meal Nov. 26—a Thanksgiving-day feast. Instead of abstaining from food until lunch or dinner, Matavuli recommends eating two to three hours before the Thanksgiving meal.

“Have a decent breakfast so that you’re not famished when you arrive at lunch,” Matavuli said.

“Anytime you’re over hungry, you’ll overeat. It’s human nature.”

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SAVE THE SKIN Many of the best nutrients in apples and potatoes can be found just under the skins.

Instead of peeling these foods when

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TRY A DIFFERENT STYLE OF SIDE DISH It’s hard to find a Thanksgiving dish without nutritional content, Matavuli said. White turkey meat is a lean source of protein, and mashed potatoes are full of potassium and vitamin C. “Even the pumpkin pie is high in vitamin A and fiber,” Matavuli said, as are sweet potatoes. “The problem is we typically prepare them with added brown sugar and marshmallows.”

This year, try a new variation on an old favorite. Instead of serving sweet potato casserole with toasted mini marshmallows, roast sweet potatoes and drizzle with maple sugar and pecans to provide a monounsaturated fat and fiber. A Thanksgiving waldorf salad with apples and cranberry-raisins includes the flavors of fall, and substituting Greek yogurt for a typically mayonnaise-based dressing will add protein and calcium to the side dish.

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Roasted Red Potatoes

preparing them for side dishes and desserts, Matavuli suggests keeping the skin on to boost the food’s fiber, potassium and vitamins.

“That’s going to give some firmness, some heartiness to any food in terms of the texture,” she said.

If a fruit or vegetable’s skin isn’t always easy to eat, like the thick skin of an Idaho potato, try a different variety, such as red potatoes. The only food this rule doesn’t apply to is turkey, which Matavuli said is better consumed without its skin.

OFFSET CALORIES AND SODIUM WITHOUT CUTTING TASTE Cooks can substitute ingredients in many Thanksgiving favorites to cut sodium, fat and calories.

Bread purchased to make stuffing is typically high in sodium, which can be offset by low-sodium broth and adding additional celery and sage for flavor. Just-add-water gravy mix is high in sodium, but gravy made with roasted turkey drippings will be high in fat.

Instead, mix potatoes with steamed cauliflower or skim milk instead of whole milk or heavy cream to lower mashed potatoes’ calorie count.

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Waldorf Salad

PICK YOUR FOOD BEFORE YOU PLATE Before picking up a serving spoon and fork, Matavuli recommends first surveying meat and side dishes to prioritize food instead of letting it weigh down your plate.

“Inevitably, if you’re in a buffet, you start at the beginning and kind of load up and then by the end you’re piling on top,” Matavuli said. “Look at every dish, and after you’ve seen everything you can go back and fill your plate.”

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PORTION CONTROL IS KEY The United States Department of Agriculture’s dietary recommendations, called MyPlate, is an excellent resource when it comes time to eat, Matavuli said. A healthy, well-balanced meal should divide a plate into quarters, with roughly one quarter grains, one quarter protein, and the other half of the plate split evenly with fruits and vegetables.

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Cream Soup Mix

Sweet Potato Casserole

IU Health Bloomington Registered Dietitian Stacey Matavuli uses this cream soup mix in place of condensed soups in recipes for green bean casserole.

“I really like it because you can actually make it low-sodium by using low-sodium bouillon,” Matavuli said. “It’s nearly as quick as opening a can.”

Ingredients, equivalent to one can: n 1/4 cup nonfat dry milk n 11/2 tablespoons cornstarch n 3/4 teaspoon dried onion n A dash of pepper n 1/8 teaspoon dried basil n 1/8 teaspoon dried thyme n 1/2 tablespoon instant chicken bouillon Combine all ingredients and mix well. In a saucepan, combine 1/3 cup dry mix with 11/4 cups cold water. Stir over low heat until thickened.

Use in recipes in place of condensed cream of chicken soup. Add mushrooms to substitute for condensed cream of mushroom soup.

RECIPE COURTESY “QUICK AND EASY RECIPES” BY BRENDA. J. PONICHTERA

Any combination of turkey, ham and other protein, for example, should fit in one quadrant, while potatoes and stuffing should fit in another. And monitor additional calorie intake

through dressing and gravy.

“Don’t use a whole ladle,” Matavuli said. “A couple tablespoons, if you feel like you need the gravy.”

START HEALTHY BEFORE-ANDAFTER-DINNER TRADITIONS The people around your table, Matavuli said, should be just as important as the food on your table.

“We’ve kind of made it about food, but it truly is about thankfulness,” Matavuli said. “Make it more about the holiday itself as opposed to the food.”

Incorporating other healthy activities around the meal can offer opportunities for wellness and togetherness. Many organizations hold 5K walks or runs early in the day, and heading outside to play a game of football or go sledding— depending on the weather—after dinner will reinforce the true meaning of the holiday.

“I think getting out enjoying some fresh air either before and or after meal is going to be helpful as opposed to laying down, sitting around and allowing yourself to stay in that food coma.” n

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November 2015 • INstride 15

Go With the Flow Former IU swimmer leads low-pressure team

16 INstride • November 2015

By Derrek Tipton

the adults swim for social reasons. It’s pretty casual for them. We can work with them, so or Temujin Gold, swimming isn’t they can get what they want from it.” about who can be the fastest. It’s about Helping swimmers overcome obstacles to attaining self-fulfillment. meet their individual needs is a philosophy The former Indiana University swimmer Gold said he believes in strongly. The word is the head coach and founder of Agon, an “agon” comes from ancient Greek and means Ellettsville-based swimming team comprised “conflict” and “strife,” according to the of athletes of all ages and skill levels. SwimGreek-English Derivative Dictionary. In a mers who are involved can work on building sporting context, this means “the struggle their own skills, compete or participate for that is inherent in the pursuit of excellence,” social interaction, Gold said. according to the team’s website.

“When we’re dealing with youth, we want Kristen Lewis, a massage therapist and to provide an opportunity for them to school secretary, attends Agon sessions pursue excellence in the sport,” Gold said. regularly with her two daughters. Lewis, “But we also recognize not everybody is who was a former swimmer at Bloomington devoted to the sport. For example, many of North High School, said it’s the perfect sport

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November 2015 • INstride 17

to keep her active with a busy lifestyle.

“Being a mom, I’m more focused on my kids more than anything else at this point in time,” Lewis said. “With Agon, it’s beneficial to me because it’s good cardio. And I can also make time for it.”

Though she used to swim competitively in when she was younger, Lewis doesn’t feel pressured to meet any expectations at Agon.

“I don’t want to do the competitive Temujin Gold thing,” Lewis said. “But it’s definitely good family time. It’s nice to have something like that I can do with my kids … even though we work on different things. My kids want to learn more about swimming itseIf. I’m looking more into just staying fit.”

Athletes who want to get involved in a competitive manner also have the chance to do so. Agon is a member of USA Swimming and US Masters Swimming, which are governing bodies for competitive swimming in the United States.

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With this membership and credibility, Gold said he focused on providing a caring culture that is sometimes hard to find in competitive swimming.

“A lot of programs are cutthroat and they don’t care about who we are as people,” Gold said. “I got fed up with seeing all of that. I just have a very high standard for coaches and it’s tied to my passion for the sport. People talk about callings and I knew this was my calling.

“I’ve been involved in swimming since I was younger than 4. It became a big part of my life in middle school. I’ve also been involved with coaching ever since high school.”

Though Agon is in its first year, Lewis said she is impressed by the direction Gold has taken.

“Temujin can meet you at any level you’re at,” Lewis said. “I know how I want my girls to be taught. And I’m extremely impressed by his coaching ability and practice ethics.” n

CALENDAR

Nov. Good Samaritan 14 The Cross Country 5K WHEN: 10:30 a.m.

WHERE: Emmanuel Baptist

Church, 1503 W. That Road, Bloomington, Ind. DESCRIPTION: The Good Samaritan Cross Country 5K is raising funds for Cohen Austin who was born in 2011 and currently resides in Bedford. Cohen is awaiting a heart transplant. 100 percent of the Good Samaritan 5K proceeds will go to COTA (Childrens Organ Transplant Association) in Cohen’s name.

MORE INFO: mag7raceseries.com YMCA Fall 14 Northwest Track 5K WHEN: 9 a.m.

WHERE: Northwest Monroe

County YMCA, 1375 N. Wellness Way, Bloomington, Ind. MORE INFO: mag7raceseries.com Inc. 5K Run/ 14 WildCare Walk and 10K Run WHERE: Butler Winery, 6200 E.

Robinson Road, Bloomington, Ind. DESCRIPTION: This event benefits WildCare Inc., a 501c3 providing professional care to sick, injured and orphaned wildlife.

MORE INFO: Register at Funraces.com. Enter coupon code WILDCARE to save on registration fee.

Thanks 4 Miler 26 Give WHEN: 10 a.m.

WHERE: Mitchell Church of Christ,

1004 W. Main Street, Mitchell, Ind. MORE INFO: mag7raceseries.com Trots 5K 26 Turkey WHEN: 7:30 a.m.

WHERE: Bloomington Bagel Com-

pany, 113 N. Dunn St., Bloomington, Ind. DESCRIPTION: Please join us at the BBC on Dunn St. for our annual free 5K. No registration required. Just be ready to join our family and friends for

TOM JOHNSON | COURTESY PHOTO

2014 Turkey Trots 5K on Thanksgiving Day.

our favorite race of the year.

Rumor has it we even include a dancing Turkey.

MORE INFO: bbcbagel.com

Dec. Reindeer Romp 8K WHEN: 1 p.m.

WHERE: Brown County State Park, 1810 Ind. 46 E, Nashville, Ind. MORE INFO: mag7raceseries.com

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“O’ Christmas Three” Point One – Edgewood 5K WHEN: 2 p.m.

WHERE: Edgewood Intermediate School, 7600 W. Reeves Road, Ellettsville, Ind. DESCRIPTION: Fifth annual run/ walk is on new course that stays on the school property. All proceeds benefit the Edgewood Wrestling team.

MORE INFO: mag7raceseries.com

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Bell 5K 12 Jingle WHEN: 10 a.m.

WHERE: B-Line Trailhead at Win-

slow/Country Club Road, 2444 S. Walnut St., Bloomington, Ind. MORE INFO: mag7raceseries.com

Santa Hustle 5K 13 Indy & Half Marathon WHEN: 9 a.m.

WHERE: Lucas Oil Stadium, 500

S. Capitol Ave., Indianapolis, Ind. DESCRIPTION: Be a part of one

of the largest growing races as thousands of Santas will hit the streets of Indianapolis at the Fifth Annual Santa Hustle 5K and Half Marathon. Every participant will receive a Santa hat, beard, and dri-fit half-zip to wear while running. With outrageous holiday decorations, festive music, and a large after party with a free beer from the Indianapolis Colts Grille.

MORE INFO: eventbrite.com/e/ santa-hustle-indy-5k-half-marathon-registration-16562733582

Jan. First Day Trail Run & Walk WHEN: 3:30 p.m.

WHERE: Fairfax State Recreation Area, 9301 S. Fairfax Road, Bloomington, Ind. DESCRIPTION: This will be an untimed, non-competitive run/walk,

with two distance options. Short route is under 2 miles, long route will be under 4.5 miles. Property admission is free.

MORE INFO: jillcarleen@yahoo. com Trails 5 Mile 16 Frosty 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 join us in the shelter house for a warm fire, warm food, warm drinks, and best of all warm friends sharing tales of the trails. The race starts just outside the lower shelter.

MORE INFO: sign meup.com/site/ reg/register.aspx?fid=WP2VNH7

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Looking for more activities and events? Check out myINstride.com/calendar or add your own November 2015 • INstride 19

FRESH PICKS

HOLIDAY FLAVOR

Get a taste of three Thanksgiving favorites without all the calories

Three foods that have made it into Fresh Picks before are often on the Thanksgiving table, but not necessarily in a healthful recipe. Green bean casserole, sweet potato casserole and pumpkin pie are treats for this festive holiday.

This month we’ve searched and found recipes that will allow you to include those foods—sweet potatoes, green beans and pumpkin—in the traditional holiday fashion, but in a way that’s better for your diet.

Along with the other tips offered in advance of the holiday season in the November edition of INstride, here are three recipes you might want to consider.

MERINGUE-TOPPED SWEET POTATO CASSEROLE RECIPE FROM EATING WELL, NOVEMBER/DECEMBER 2010

The magazine says: “This lightened-up take on the classic Thanksgiving sweet potato casserole is spiked with crushed pineapple and toasted pecans. We top it with an airy, slightly sweet meringue. You can pipe the meringue to make it look fancy or simply spread it neatly with a rubber spatula.”

SWEET POTATO CASSEROLE: 21/2 pounds sweet potatoes (about 3 medium), peeled and cut into 2-inch chunks 2 large eggs 2 tablespoons brown sugar 1/4 teaspoon ground cinnamon 1 tablespoon canola oil 1 cup low-fat evaporated milk 1 teaspoon vanilla extract 1/2 teaspoon salt 1 8-ounce can of crushed pineapple, undrained NUTRITION 1/2 cup chopped pecans, toasted Per serving : 212 calories; MERINGUE TOPPING: the mixture in the prepared baking dish. Sprinkle with pecans. Bake 10 g fat; 2 g sat; 5 g mono; 4 teaspoons dried egg whites, reconstituted the casserole until heated through and the edges are bubbling, 35 to 10 mg cholesterol; according to package directions, or 2 large 45 minutes. Set aside while you make the topping. To prepare 23 g carbohydrates; 7 g protein; pasteurized egg whites, at room temperature meringue topping: Position rack in top third of oven; preheat broiler.

3 g fiber; 533 mg sodium;

1/4 cup granulated sugar Beat egg whites in a medium bowl with an electric mixer at high speed 259 mg potassium until soft peaks form. Beat in granulated sugar in a slow, steady stream.

Place sweet potatoes in a large saucepan and cover with Continue beating until stiff peaks form. Spoon the meringue into a gallon-size water. Bring to a boil. Reduce heat to a simmer and cook until sealable bag. Seal the bag, pressing out as much air as possible. Cut a 1/2-inch tender, 10 to 15 minutes. Drain well and transfer to a food processor. Process hole in one corner. Pipe the meringue onto the casserole, making marshmallowuntil smooth. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) size dots. (Alternatively, use a pastry bag fitted with a 1/2-inch tip or spread the broiler-safe baking dish with cooking spray. Whisk whole eggs, brown sugar, meringue over the casserole as if you were frosting a cake.) Broil until lightly cinnamon, oil, evaporated milk, vanilla and salt in a large bowl until smooth.

Add the sweet potato; whisk until smooth. Stir in pineapple and its juice. Spread browned, watching carefully to prevent burning, 30 to 90 seconds.

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GREEN BEAN CASSEROLE RECIPE FROM EATING WELL: NOVEMBER/DECEMBER 2008

The magazine says: “This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. The white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.”

3 tablespoons canola oil, divided 1 medium sweet onion, (half diced, half thinly sliced), divided 8 ounces mushrooms, chopped 1 tablespoon onion powder NUTRITION 11/4 teaspoons salt, divided Per serving : 196 calories; 1/2 teaspoon dried thyme 7 g fat; 1 g sat; 3 g mono; 1/2 teaspoon freshly ground pepper 46 mg cholesterol; 29 g 2/3 cup all-purpose flour, divided carbohydrates; 5 g protein; 1 cup low-fat milk 3 g fiber; 194 mg sodium; 3 tablespoons dry sherry 361 mg potassium 1 pound frozen French-cut green beans 1/3 cup reduced-fat sour cream 3 tablespoons buttermilk powder 1 teaspoon paprika 1/2 teaspoon garlic powder Preheat oven to 400°F. Coat a 21/2-quart baking dish with cooking spray. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in

mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.

Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer.

Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

CLASSIC PUMPKIN PIE FROM COOKING LIGHT

The magazine says: “Refrigerated pie dough makes this classic pumpkin pie recipe simple to prepare. Bake the pie in the lower third of the oven for a crisp crust.”

FILLING: 3/4 cup packed brown sugar 13/4 teaspoons pumpkin pie spice 1/4 teaspoon salt 1 (12-ounce) can evaporated low-fat milk 2 large egg whites 1 large egg 1 (15-ounce) can unsweetened pumpkin CRUST: 1/2 (15-ounce) package refrigerated pie dough Cooking spray TOPPING: 1/4 cup whipping cream 1 tablespoon amaretto (almond-flavored liqueur) 2 teaspoons powdered sugar

NUTRITION calories 222; 7.4 g fat; 3.7 g sat; 0.7 g mono; 32 mg cholesterol; 4.1 g protein; 35.3 g carbohydrates; 3 g fiber; 0.8 mg iron; 241 mg sodium; 104 mg calcium

Position oven rack to lowest position. Preheat oven to 425°. To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin,

and stir with a whisk until smooth. To prepare crust, roll dough into an 11-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under and flute. Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425° for 10 minutes.

Reduce oven temperature to 350° (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack. To prepare topping, beat cream with a mixer at high speed until stiff peaks form.

Add the amaretto and powdered sugar, and beat until blended. Serve with pie.

November 2015 • INstride 21

SPOTTED

Hilly Hundred Thousands of bicyclists rode in the annual Hilly Hundred on a 53.7-mile course in western Monroe and eastern Owen Counties on Saturday, Oct. 10. The ride continued Sunday over the same roads, starting from Edgewood High School.

DAVID SNODGRESS | INSTRIDE

DAVID SNODGRESS | INSTRIDE

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DAVID SNODGRESS | INSTRIDE

22 INstride • November 2015