INstride - October 2014

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PLAY IT FORWARD 5 Questions for Monroe County YMCA’s Jason Winkle

Trail Takes Off

Bedford’s Milwaukee Trail a haven for walkers, bikers and runners

Coast to Coast

Mother-daughter team take on cross-country cycling challenge

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Editor’s Letter

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Health Chat Joint pain

15 Fresh Pick Parsnips

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16 ACHIEVE Community Spotlight

COVER STORY

Play It Forward

Go meatless on Mondays

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5 Questions for Monroe County YMCA’s Jason Winkle

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Importance of Sleep

IU’s Gary Plaford shares discoveries about how sleep patterns affect your life

Calendar

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Trail Takes Off Bedford’s Milwaukee Trail a haven for walkers, bikers and runners

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Go Gadgets Kettlebells

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Coast to Coast

Mother-daughter team take on cross country cycling challenge

Spotted Photos of fitness in action

October 2014 • INstride 1

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Seth Tackett, Carol Johnson Contributing staff: Maureen Langley, 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. ©2014 Schurz Communications, Inc. All Rights Reserved

Coming up in November n Time again to prepare for holiday eating. We’ll offer

some tips for holding down the calories. n Strength training can pay off for you as you age. n November is Healthy Skin Month, and INstride will

offer some help for taking care of yours.

ON THE COVER Jason Winkle during a boxercise class at the Monroe County YMCA in Bloomington.

Photograph by Chris Howell for INstride

2 INstride • October 2014

EDITOR’S LETTER

Getting in a Good Routine Jason Winkle remembers fondly his time as a camp counselor at the Monroe County YMCA in Bloomington. Now he’s back as the facility’s CEO. INstride connected with him to get the answer to five questions about his return and his plans for a feature in this edition.

We take one topic as routine as it is important this month. Sleep is something everyone does every day (or should do) and something that’s more important to your health than you might think. Gary Plaford is a Bloomington educator who’s written a book on the subject, and he talked with INstride intern Maureen Langley for a story that appears today.

We touch on a variety of other topics today as well, from a hiking trail in Lawrence County to cooking with parsnips to taking care of your joints.

As always, we’re looking for inspirational stories to share about journeys to wellness and fitness. Contact Kathryn Gardiner with your ideas at 812-331-4289 or kgardiner@ hoosiertimes.com.

Enjoy the fall weather.

Bob Zaltsberg, editor

October 2014 • INstride 3

Chris Howell | INSTRIDE

Jason Winkle gives John Labban some support as he works out during boxercise at the Monroe County YMCA in Bloomington.

Play It J Forward

By Maureen Langley

ason Winkle became the new CEO of the Monroe County YMCA on June 25, coming from his job as associate dean

and interim dean for the College of Nursing, Health and Human Services at Indiana State

5 Questions for Monroe County YMCA’s Jason Winkle

4 INstride • October 2014

University. INstride asked him five questions about his new job.

1

What do you bring to the Y that’s different than before?

I believe one of the values of bringing in a leader from outside your organization is that they often look at things with a new perspective. I’m hoping my experience in higher education and working with dozens of companies in a consulting role for over a decade helps me bring a renewed energy and a frame of reference to help us continue to scale up excellence in what we do.

2

How do you see the YMCA’s role in the community?

Our focus on healthy living, youth development, and social responsibility drives how we work to make a positive impact in Monroe County. Not only is the Y helping our members stay healthy, we strive to improve our community in a variety of ways outside of our four walls. From hosting Friday night 5Ks at our northwest facility to delivering our in-school “Energize” program which focuses on preventing childhood obesity, we see our role as a resource and a partner in improving the health and wellness of Monroe County.

3

What made you come to the YMCA as the CEO?

Growing up in a Y in Anderson, Ind., and working at the Monroe County Y as a camp counselor and martial arts instructor during my years as an undergrad at IU, I was familiar with the Y’s impact in the community. When the opportunity to lead this organization was offered, I knew instantly that it was a great fit for my passion for healthy living and my respect for the Y’s mission. I am truly honored to serve such a committed and talented staff, caring and generous membership, and a health-conscious community that supports the Y.

4

Do you have any health/fitness tips?

I’m convinced that the best fitness advice I have ever heard wasn’t about how often we should lift weights or do cardio. It was a quote that stated, “We don’t stop playing because we grow old. We grow old because we stop playing.” The embedded fitness tip in that quote, for me at least, is that it is critical that we find a way to move every day that feels like play. Maybe it’s a group exercise class or bouncing from one piece of cardio equipment to the next or even getting up from your desk and walking. Whatever you choose, it needs to be something that you look forward to doing. I am fortunate to work in a facility full of healthy and happy members who have figured out how to play every day.

Chris Howell | INSTRIDE

Jason Winkle during boxercise at the Monroe County YMCA in Bloomington.

“I knew instantly that it was a great fit for my passion for healthy living and my respect for the Y’s mission.”

JASON WINKLE, on his job at the Monroe County YMCA

5

What’s your favorite workout? What do you do to stay in shape?

I love variety. I have practiced the martial arts and boxing since I was a kid so that probably qualifies it as my favorite type of workout. I also enjoy teaching my boxercise class at the Y, as well as playing tennis and mountain biking with my son, Cayden. n

October 2014 • INstride 5

Importance of

SLEEP IU’s Gary Plaford shares discoveries about how sleep patterns affect your life

By Maureen Langley

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he human body exists in three states: wakefulness, slow wave sleep, and rapid eye movement, or REM sleep.

The major difference between these stages can be found in body temperature, hormonal, and brain wave patterns.

“The body has to process certain things, so it puts us to sleep,” said Gary Plaford, author of “Sleep and Learning: The Magic That Makes Us Healthy and Smart.” He also served as director of social services for the Monroe County Community School Corp. for 20 years and teaches at Indiana University.

The first thing that changes when you fall asleep is your core temperature. The body’s normal temperature is 98.6 degree, and it falls up to 2.6 degrees during sleep. Sleep problems, such as insomnia, happen when your body temperature won’t drop.

“Sometimes when you wake up from a nap, you feel refreshed, but other times you feel like your brain is mush. It all depends on what stage of sleep you wake up from,” Plaford said.

When you wake up from slow wave sleep, you won’t feel good because brain waves are longer during sleep.

However, when you wake up from REM sleep, you feel refreshed and ready to go because the brain waves are short.

The last major change the body goes through is hormonal changes.

6 INstride • October 2014

Cortisol, the stress hormone, is released while you’re awake. During slow wave sleep, Cortisol production stops entirely so your body can rest.

“You don’t want to be in that state all the time,” Plaford said.

Sleep happens in 90 cycles, rotating between slow wave and REM. Several processes happen during slow wave sleep. Your immune system is regulated. Plaford said if you don’t get enough sleep, your body won’t be prepared to fight off simple diseases like a cold, or complex diseases like cancer.

Plaford said that with enough slow wave sleep, some type two diabetes and other diseases can be prevented.

REM sleep is critical for memory and mental health.

The three types of memory—working, short-term, and long-term memory—are moved during sleep. Working memory is transferred to short-term memory, and then to long-term memory. This all happens in the prefrontal cortex, the part of the brain that is responsible for memory storage, memory retrieval, and making predictions based on those memories.

This is why children need 10 hours of sleep, adolescents nine hours, and adults eight.

Plaford said that studies have shown students who get 30 more minutes of sleep per night than their peers have higher test and IQ scores. He said this is also why babies need so much sleep, because they need to process the large amounts of information they take in each day.

Plaford recommends that people who have trouble sleeping at night should stop watching television and using cell phones at night.

This is because your brain thinks that all blue wavelengths are sunlight and moonlight. Light bulbs have all wavelengths, but cell phones and most other electronics emit blue wavelengths.

We need sunlight in the morning in order to function, but when you see blue wavelengths at night, your brain doesn’t tell you it’s night, and your night time functions don’t work. n

Gary Plaford talks to his class at Indiana University.

David Snodgress | INstride

October 2014 • INstride 7

Trail Bedford’s Milwaukee Trail a haven for walkers, bikers and runners

By Carol Johnson ennis Sargent calls it the little jewel in the middle of Bedford.

For Debbie and Paul Patton it’s a home away from home, a place just a few blocks from their neighborhood where they can escape a busy day for a tranquil walk or bike ride.

Glen and Glenda Mitchell like it because there’s no traffic or exhaust fumes to contend with.

The Milwaukee Trail in Bedford is one of the newest rails to trails developments in Indiana.

Located in the heart of the city, it begins on Lincoln Avenue and currently extends about six miles to Coxton Road. When it’s completed, organizers say that could be in 2015-16 depending on donations and work progress, the trail will stretch about 20 miles. The trailhead is on U Street, just off John Williams Boulevard.

Unlike many urban trails that are paved and cut through downtowns, the Milwaukee follows a serpentine, crushed gravel path beside Spider Creek amid tall trees, lush vegetation and limestone bluffs. Even on the hottest days of summer, it offered a cool respite to runners and walkers. It is peaceful

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The Milwaukee Trail in Bedford.

8 INstride • October 2014

RICH JANZARUK | INSTRIDE

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and serene. The only reminders of its city location are the two highway bridges that cross overhead.

“It’s like being at Spring Mill State Park,” said Sargent, who walks the trail three mornings a week with his wife Ronda.

“You feel like you’re on a nature hike,” said Ronda.

Deer and snapping turtles are common sightings on the trail and there is the occasional copperhead that crosses from Spider Creek.

Work on the trail began in 2013. In May, the trail unofficially opened to the public. The Pattons are among 50 active volunteers who have worked on the trail clearing brush, picking up trash and building bridges. To raise money, the group sells T-shirts and window clings.

“I couldn’t tell you how many hours have gone into the trail,” said Patton. “The people in Indianapolis have been very pleased at the volunteer base. They’ve been thrilled with how fast things are moving.”

The Hoosier Rails to Trails Council worked with the Friends of the Milwaukee group to plan and build the trail. The Friends group, which uses social media to connect with volunteers, will continue to maintain the trail once it is finished.

Even though Patton was sure the trail would be embraced by the community, she has been surprised

“I think people are using it a lot because it’s much safer than running down the street with traffic.”

DEBBIE PATTON

at how many people are using it.

“It’s very busy all the time and it’s picking up,” she said. “Sometimes there’s not enough parking.

Neighboring businesses have been very accommodating to us and we really thank them.”

The handrails on the bridges were added a few weeks ago. Next up will be adding limestone benches. The benches will be

placed at mile and half-mile markers so those on the trail can track their distance.

Motorized traffic is not allowed except for emergencies and trail maintenance.

Patton said organizers are looking into adding other access points, but that will require permission from property owners.

“You see every kind of person on the trail,” said Patton. “People running, walking dogs, bikes, strollers and battery-powered chairs.

I think people are using it a lot because it’s much safer than running down the street with traffic. Runners like it because the surface is easier on the legs. And kids ride bikes on it because it’s safe.” n

October 2014 • INstride 9

10 INstride • October 2014

Q&A: Joint Pain In our September online live chat, Dr. Dave Licini, joint surgeon from IU Health Bloomington, answered your questions about hip and knee pain.

Q:

What do you say to people who think they might but are unsure of whether they have joint issues?

LICINI: People who think they may have joint disease can always be evaluated at our office. I think always trying some conservative treatment options are worthwhile. Motrin or Aleve are good first-line medications. Ice and heat can also be beneficial. If patients are still hurting after these treatment options I would consider making an appointment to have the joint evaluated. Often a good history, physical exam, and x-rays can help decide whether osteoarthritis/joint disease is the cause of the pain.

Q:

What is the average age of your patients?— Larry, Paoli LICINI: The average age of my patients is early 60s.

Q:

How many total joint replacements have you done?—Mike, Bloomington LICINI: I have been in Bloomington now a little over a year. I have done about 150 joint replacements since I have been here. Throughout my training I have been involved in over 1,000 joint replacements.

activities after joint replacement. This would include elliptical, swimming, walking, biking, etc. I do think you could resume Jazzercise class but modifications may be beneficial.

Q:

I’ve heard rumors that people can tell the weather is changing because their joints become sore. Is there any truth to this?

LICINI: I see many patients who say they can tell when the weather is going to change. I think there is some truth to this. My feeling is often bad weather is associated with low pressure and this may allow the joint to distend more causing more stiffness/pain.

Q:

How long after a hip replacement can I go back to riding horses?—Karen, Norman LICINI: I would recommend waiting at least 6 weeks before considering riding horses after total hip replacement.

Q:

Are their different types of hip replacements? I had a friend that fell and broke his hip and it was fixed with a partial hip? Do you do this on some of your patients?—Melvin, Bloomington LICINI: Yes, there are different types of hips. There are two broad categories: partial and total. Often people who break their hip will be treated with a partial hip replacement where only the ball of the hip joint is replaced. People who have their hip replaced electively for arthritis will get a total hip replacement where the socket and ball are replaced.

Q:

Popping your knuckles- harmful or not?

LICINI: I don’t think popping knuckles is harmful, but my wife says it can be socially repulsive :).

Q:

Are there different ways to replace a hip? Is one better than the other?—Meghan, Bedford LICINI: There are different surgical approaches used for total hip replacement. There is no one approach that I believe is better. All approaches have some potential advantages and disadvantages. My advice for people considering hip replacement is to go to a surgeon who is trained in hip replacement and does over 50-100 per year. I don’t believe the approach the surgeon uses is important. n

Q:

What’s the average recovery time after a total hip? Can I resume my Jazzercise class?—Harriette, Gosport LICINI: The average recovery time after total hip replacement can vary, but about 4 - 6 weeks is common. I don’t recommend high impact activities like jumping and running but I do encourage low impact

Go to myINstride.com for more questions and answers about health and fitness.

October 2014 • INstride 11

START Astoria, Ore. Mont.

Ore. Idaho Wyo.

Stuebe fixes a flat tire in Yellowstone National Park.

Bloomington Colo.

Ind.

Kan.

Ill. Mo. Ky.

Andersen and Stuebe at Hoosier Pass, Colo., the highest point on their route.

Coast to Coast

“Jail hostel” for touring cyclists in Farmington, Mo.

Mother-daughter team take on cross country cycling challenge

12 INstride • October 2014

By Seth Tackett he journey started in Astoria, Ore. It will last over three months, cover 12 states and more than 4,000 miles.

It will end in Yorktown, Va., where 22-year old Erin Andersen jokingly said that she would throw her bike in the ocean.

T

Hopefully she won’t, so she and her mother, Miki Stuebe, can make some more memories.

But, the trip they started in late May is sure to make a lot.

They have already crossed the continental divide nine times.

Tradition states that on a coast-to-coast bicycle ride across the country one is supposed to dip your rear wheel in the ocean when you are leaving and your front when it’s over.

“We tried to do it in Oregon,” Andersen said with a laugh. “The problem is that it is really hard to

“It’s really cool to see the landscape, the culture and the people at a slower pace. You can smell things and hear things.”

MIKI STUEBE, on the benefits of cycling tours

W.Va. Va. FINISH Yorktown, Va.

Chris Howell | INSTRIDE

Miki Stuebe and Erin Andersen, Miki’s daughter, are biking across the U.S. and made a stop in Bloomington to visit friends and family.

roll your bike in the sand when it is loaded down.”

Andersen and Stuebe are traveling across the country on bikes loaded down with everything imaginable to simply—spend time together.

“Several years ago I decided that I would really like to do it,” Stuebe said. “Kind of a bucket list kind of thing.

“I’ve done a lot of cycling in different areas,” Stuebe said. “It’s really cool to see the landscape, the culture and the people at a slower pace. You can smell things and hear

things. You experience the changes in the landscape and you can’t do that in a car at 70 miles an hour.”

Three years later, Stuebe, who is a Bloomington native and former Indiana University women’s basketball player, is getting the opportunity to check that off her list.

“It’s been kind of a dream to have your daughter be interested in doing an expedition like this and she’s been great,” Stuebe said smiling at her daughter. “We have been around each other 24-7. We share a tent, but it’s been nice, because if one of us is tired and just totally drained the other one will say, ‘We’ve only got 20 more miles to go. We are almost there.’

“It’s been huge to have a partner for the things like pushing the wind. I would say the wind has been our biggest challenge. So we can take turns pushing the wind and drafting. We both really like

the outdoors and seeing special places.”

Some of those special places include southern Missouri and the Ozarks.

“The people were very gracious and friendly,” Stuebe said. “It felt like they really wanted the best for you and wanted to know if there was anything they could do to help and were interested. It seemed like more so than other states or places we have been.

“Hospitality and friendliness is just a part of their nature. It was pretty striking and pretty noticeable.”

The Oregon landscape was special for Andersen, who grew up in Colorado and just graduated from Point Loma Nazarene University in San Diego, Calif.

“I think we both would agree that Oregon was pretty fantastic,” Andersen said. “Just because the way it changes so much over such a

October 2014 • INstride 13

small amount of mileage. The day we left the coast within four days we had gone from lush forest on the coast, to up over the Cascades at the top where there is an ancient lava field. There is black everywhere you turn, there is no green.

“And then you go back down the other side and it is this sage wasteland. In four days you go through some extreme climate change. That was super cool.”

On average the two travel nearly 60 miles a day staying at camp sites, city parks, churches and even a Farmington, Mo., jail.

14 INstride • October 2014

“There have been several churches along the way that have doubled as cyclist hostels,” Stuebe said.

“They are on this route. They have made the decision to reach out to cross country cyclists. “(The residents of Farmington) found a new use for this simple, stone, historic jail and made it into this luxurious place. You walk in and open the door say, ‘Whoo-hoo.’ Leather couches, bunk beds in the rooms, and maps on the wall to pin where you are from. After you’ve gone several days without a shower it’s a pretty special place to stay.”

“It’s pretty amazing that they do it,” Erin added.

The landscape has been breathtaking for the pair and the people memorable, but sometimes the traffic was down right scary.

“There are some places, especially further west, like in Oregon where there are big trucks going by,” Andersen said. “There is no shoulder, so you are having to ride in the road and veer off at the last second when you see another truck coming and they are just whizzing by at 65 to 70 miles an hour. Shaking the wind. There have been some hairy times.”

“I would say 99.9 percent are patient and gracious,” Stuebe added of the passing motorists.

Each day begins the same, before the sun comes up.

“She wakes up at the crack of dawn,” Andersen said pointing at her mother. “Gives me a poke. By the time the sun is coming up, we are either heading out to find somewhere to have some coffee and some eggs or we are cooking oatmeal in a state park or something like that.

“After eating breakfast we will ride for about 20 miles, maybe, 15 miles and then have a second breakfast. We eat a lot. You can eat whatever you want and not gain any weight.”

Their trip was far from over when they stopped in Indiana, with the toughest part, the Appalachians, Kentucky and Virginia, just around the corner.

The hilly terrain and the fall season will certainly add to Stuebe’s and Andersen’s experience.

“I haven’t really spent much time in the east at all,” Andersen said. “Even this type of dense forest is new to me. I like it, it’s beautiful.”

“We don’t get to see fall colors that often, so seeing some fall colors will be awesome,” Stuebe added.

They don’t have an arrival date for Yorktown, but it will be sometime in mid-October.

They don’t have a plan to get home yet either.

“Because I have lived in San Diego the past four years we haven’t been able to spend too much time together,” Andersen said. “So this certainly has been a reawakening of our friendship. You get a lot of time with each other. It has been fun.”

“I think the person I knew she was has just been reinforced,” Stuebe said. “I have to give a lot of credit to Erin that she has been willing to spend that much time with me. Erin is awesome.” n

FRESH PICKS

By Maureen Langley

Carrot’s pungent cousin Sweet, juicy parsnip a good source of nutrients

Parsnips are one of the few vegetables that you don’t want to harvest before a frost. Cold weather helps convert some of the starch to sugar, which makes them sweeter.

They look a lot like carrots, but are white and sometimes pale yellow.

According to cooksinfo.com, you can eat small young parsnips raw, but they have a pungent taste.

Older parsnips need to be cooked because they have woody cores that won’t soften even with cooking.

You’ll need to cut those out before or after cooking.

Since parsnips are closely related to carrots, you can cook them in

the same ways.

At the store you should avoid parsnips with brown spots or hairlike sprouts, according to Every Day magazine. It’s best to go for ones that have milky white skin and are medium sized. Larger parsnips are more likely to have woody roots.

In the refrigerator parsnips will keep for up to two weeks. They stay fresher if they’re wrapped individually in paper towels and kept in a plastic bag.

According to the U.S Department of Agriculture Nutrient Data Laboratory, 1 cup of raw parsnip slices contains 100 calories and less than half a gram of fat. It has 1.6 grams of protein, and contains 26 percent of recommended daily fiber intake.

Parsnips are also rich in several vitamins. They contains 38 percent daily value vitamin C, 37 percent daily value vitamin K, and 22 percent daily value of folate. n

Parsnip Soup 2 tablespoons unsalted butter 3 small shallots, chopped 1 pound parsnips (about 4 medium), peeled and coarsely chopped 1 small Yukon Gold potato, peeled and coarsely chopped Coarse salt and freshly ground pepper 31/2 cups water 1/4 cup heavy cream 2 tablespoons sliced raw almonds, toasted Heat butter in a medium saucepan over medium heat. Cook shallots, parsnips, and potato, stirring occasionally, until almost tender, about 10 minutes. Season with 2 teaspoons salt. Add water, and simmer, partially covered, until vegetables are tender, 13 to 15 minutes. Puree mixture in a blender with cream until smooth. (For safety, remove cap from hole in lid, and cover with a dish towel to prevent spattering.) Divide soup among 4 bowls; sprinkle with almonds. Season with pepper.

Parsnip Fries 21/2 pounds medium parsnips 2 tablespoons olive oil Coarse salt and ground pepper Preheat oven to 450 degrees. Peel 21/2 pounds medium parsnips. Peel and slice parsnips until all pieces are roughly the same size. On two large rimmed baking sheets, toss parsnips with oil; season with coarse salt and ground pepper. Spread in a single layer. Roast until tender and golden brown, 25 to 30 minutes, rotating baking sheets and tossing parsnips halfway through baking time.

Source: Martha Stewart Living

Source: Everyday Food

October 2014 • INstride 15

ACHIEVE COMMUNITY SPOTLIGHT

By Maria Katrien Heslin

Go Meatless on Mondays Local health initiative part of larger effort

A global effort now popular in 35 countries brimming with countless health and environmental benefits is about to take hold locally: introducing Meatless Monday!

Touted by organizations such as WebMD, Prevention magazine, the Physicians Committee for Responsible Medicine (PCRM), the International Culinary Center, Columbia University, Natural Gourmet Institute and Slow Food USA plus a host of awardwinning chefs and health-conscious celebrities from Paul McCartney to Oprah, Meatless Monday is celebrated worldwide by school systems, workplaces, restaurants, governments, hospitals, universities, individuals and communities as a positive health movement that encourages better eating habits.

Why? Because skipping meat one day a week is good for people and the planet. Launched in 2003 by the Johns Hopkins Bloomberg School of Public Health, the effort recognizes the benefits of a diet high in fruits and vegetables, and encourages people to eliminate meat from their diets once a week to improve their health and decrease their carbon footprint. The goal of the campaign is not to convert everyone to vegetarianism, but to show how easy and worthwhile it is to go without meat one day a week.

Locally, the campaign is being spearheaded by ACHIEVE, the collaboration of organizations throughout Monroe County that encourages and helps implement healthy lifestyle strategies. I chair

16 INstride • October 2014

ACHIEVE’s Community-at-Large subcommittee and serve as District 9 Co-Leader for the Humane Society of the United States, which is partnering with us on the campaign. In 2013, more than 9.1 billion animals, most of which were raised in factory farms in confined spaces and fed growth hormones, were slaughtered for consumption in the U.S. alone.

For the past several months, we’ve been working with many great health advocates in Bloomington who believe in touting the nutritional benefits of meat-free options every Monday. We’re in the process of putting together a communitywide campaign, and several partners, such as IU Health Bloomington, IU Dining Services, Ivy Tech Community College and our local school corporations, are on board.

The complete list of partners and details about their implementation of Meatless Monday can be found on our site, MCmeatlessmonday.com. The site also features ways to get involved, recipes, resources, events, and articles about the campaign’s goals, benefits and successes.

Because our community is rich with residents who value wellness and active lifestyles, Meatless Monday seems like a natural fit, and all the more so because of the multiple environmental benefits it provides.

Meat production has been pointed to as one of the biggest sources of pollution impacting the global climate, and going meatless once a week can help reduce our carbon footprint and save precious

CALENDAR resources such fossil fuels and fresh water. According to the Mother Nature Network, “If everyone in the U.S. ate meatless one day a week, it would be the environmental equivalent of not driving 91 billion miles.”

In terms of health, according to Dr. Neal Barnard, president of PCRM, a national nonprofit with 12,000 physician members, when people base their menus on healthy plant-based foods, the payoff is enormous.

“There are different estimates, but one credible estimate says that people following a plant-based diet have anywhere between 12-to-40 percent less cancer risk compared to meat eaters,” Barnard says. “The risk of diabetes plummets dramatically.”

More specifically, research suggests that: n Diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon and other forms of cancer. n Cutting out meat even just once a week and replacing meat and dairy with foods rich in polyunsaturated fat (e.g., vegetable oils, nuts and seeds) can dramatically decrease the risk of heart disease by up to 19 percent, according to a Harvard University study. n People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. n People who reduce the “bad fats” have dramatically reduced their chances of Alzheimer’s disease.

Barnard says the Meatless Monday awareness campaign helps because in order to make a long-term change, people need to discover what’s possible.

“If a person has just realized, ‘here it is Monday, and I just skipped the meat for one day,’ that means you’ll discover that your local restaurant may serve a bang-up angel hair pasta with wild mushrooms,” Barnard says.

“You learn that you can do it, and you learn what you can have. And if you can do it one day a week, then you are in charge.”

What meat is replaced with is important. Nuts, seeds and beans, added greens and fruits and vegetables provide a well-balanced meal plan, boosting your immune system, energy and overall health.

Just this August, Cleveland became the most recent U.S. city to pass a Meatless Monday resolution, joining a long list of cities to do such, including South Miami, Philadelphia, Los Angeles and Aspen. We’re excited to see about enlisting similar encouragement locally, and we’ll be working with local restaurants and a whole host of partners to celebrate the campaign throughout Monroe County in a fun, healthy and delicious manner! n

Oct. The Grind II 5K and 10K WHERE: Beck’s Mill, 4433 South Beck’s Mill Road, Salem, Ind. WHEN: 5K at 9 a.m. and the 10K at 9:45 a.m.

DESCRIPTION: Both courses offer a hill challenge out of the start, becoming slightly rolling, then flat and fast with a downhill finish with the description being stronger for the 10K course.

MORE INFO: Contact race director Kathy Qualkenbush at kathyqualkenbush@yahoo.com or by phone at 812-865-0711

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Run for Shelter: Habitat for Humanity Morgan Co. WHERE: Liberty Christian Church, 1600 Liberty Church Road, Martinsville, Ind. WHEN: 5K run/walk starts at 9:30 a.m.

DESCRIPTION: This event is raising funds for Habitat for Humanity of Morgan County. The USATFcertified course is located 5 miles south of Martinsville.

MORE INFO: Contact Roger Maxwell at rmaxwell32@att.net

18

Run to the Creek 25 WHERE: McCormick’s Creek State Park, Spencer, Ind. WHEN: 9:30 a.m.

DESCRIPTION: 10th annual 5K benefiting McCormick’s Creek State Park.

MORE INFO: Contact race director Del Backs at dbacks@racetrackers. com or by phone at 812-325-6747

The walk is free, but donations are gladly accepted.

Run the Distance 25 WHERE: Shakamak State Park, 6265 West Ind. 48, Jasonville, Ind. WHEN: The 1 mile and 5K begin at 12:30 and the 10K begins at 1:30.

DESCRIPTION: Run the Distance is a 10K, 5K, and 1 mile fun run hosted

by Widows Mite Experience IN to raise funds to drill water wells in third world countries such as Africa, India, and Indonesia. Ten percent of the proceeds will also go to Family Life Center in Bloomfield, Ind. MORE INFO: Text (812) 691-1734 or (812) 512-2822

Nov. Salt Creek Brewery 5K Run/Walk WHERE: Salt Creek Brewery, 466 Old Ind. 37 N, Bedford, Ind. WHEN: 4 p.m.

DESCRIPTION: Pre-registration includes souvenir pint glass and one post-race “fill-up” of craft beer (21+ with ID) or craft soda.

MORE INFO: Email saltcreekbrewery@gmail.com

1

Cabin Fever 5K WHERE: Brown County High School, 235 School House Lane, Nashville, Ind. WHEN: Noon DESCRIPTION: USATF-certified course. This event is raising funds for Brown County Parks & Recreation.

MORE INFO: mag7raceseries.com

8

Bloomington’s Breast 25 Cancer Awareness Walk WHERE: Showers Plaza, 401 N.

Morton St., Bloomington, Ind. DESCRIPTION: Annual event promotes awareness of prevention and early detection of breast cancer. Registration at 8:30 a.m., survivor recognition ceremony at 9 a.m. and the approximately 1-mile walk immediately following.

Looking for more activities and events? Check out myINstride.com/calendar or add your own

October 2014 • INstride 17

go gadgets: Equipment to get you moving

By Kathryn S. Gardiner

Killer Kettlebells In this feature, INstride and local fitness experts introduce you to accessories for an active lifestyle.

This month, Kerri Hojem of Next Generation Personal Training in Bloomington highlights the kettlebell. Mandee Ferris demonstrates.

B

A The Kettlebell Windmill This is a great exercise to build core strength and test flexibility. n Stand with a wide stance. n Hold the kettlebell in your left hand and press it up overhead. n Turn your right foot out at about a 90-degree angle. [A] n Keep your eyes on the kettlebell in your left hand as you lean to your right. Try to touch the ground by your right foot with your right hand. Keep your weight driving through your heels and don’t push your knee out past your toes. To really test your flexibility, try to keep your leg as straight as possible. [B] n From low position, engage your core muscles and stand back up to the starting position.

Start with five sets of 10-15 repetitions on each side. You can use this as a core accessory movement a couple of times per week in your workouts.

18 INstride • October 2014

A

The Kettlebell Overhead Lean This exercise is sneaky—you will be sore the next day, so be ready. n Stand with wide stance and hold kettlebell directly over your head with both hands. [A] n Engage core muscles and lean to the right.

Keep kettlebell over your head with arms long and locked out. Extend as far as you can while maintaining proper form. [B] n At that end range of motion, re-engage core muscles and return to starting position. n If your arms bend or the kettlebell moves from directly over your head, your kettlebell is too heavy. Start out light and go for lots of range of motion.

B

Start with doing five sets of 10-20 total repetitions. You can use this as a core accessory movement a couple of times per week in your workouts. n

October 2014 • INstride 19

SPOTTED Hoosiers Outrun Cancer at Memorial Stadium.

David Snodgress | INSTRIDE

Create your own photo galleries at myINstride.com

David Snodgress | INSTRIDE

Hoosiers Outrun Cancer at Memorial Stadium.

David Snodgress | INSTRIDE

Scott Trilling (left) and Micah Modell run up the final hill from the football field in the Hoosiers Outrun Cancer 5K at Memorial Stadium.

20 INstride • October 2014

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Have health questions?

THURSDAY, OCT. 16 • 11:00 A.M. Have fitness and/or nutrition questions? Mary Jo McClintic and Barb Murray, registered dietitians with IU Health Bloomington, will answer your questions 11 a.m. Oct. 16 during a live myINstride and HTO chat. McClintic and Murray coordinate a Moving Forward program that focuses on both nutrition as well as physical activity. Visit myINstride.com/chat or HeraldTimesOnline.com/livediscussion to submit your questions, follow the conversation, or read transcripts of past chats.

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