INstride - April 2013

04 13

LET’S Lawrence County group runs together toward goals

SEEKING SHADES How to protect your eyes from UV radiation

GO

THE BETTER BUTTER Profiling the Boston Bibb

YOGA & YOU Local studios bring Eastern calm to Western life

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www.myINstride.com

04 13

L E A R N

H E A L

L I V E

stride

DEPARTMENTS

03 Editor’s Letter

16 Go Gadget Stability ball

FEATURES

08

COVER STORY

Let’s Go

Lawrence County group running together toward goals

18 Fresh Picks Butter Lettuce

19

04

Yoga & You Local studios offer peaceful path to a more flexible you

11

Achieve Update Growing good habits

12

Protect Your Eyes from UV

The bright sun can harm more than your skin

Submit questions for the monthly health chat.

Check out local running/biking/walking routes and share yours.

Let our calendar cure your boredom with wellness and fitness

listings in the area. Add your own event.

Find delicious new dishes and share your favorites.

Calendar

20 Spotted Photos of fitness in action

stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Jim Gordillo, Carol Johnson Contributing staff: Hannah Alani, Alex Purcell, Kathryn S. Gardiner, Mike Lewis, Brian Culp, Ron Hawkins, 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

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Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly ďŹ tness, 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. Š2013 Schurz Communications, Inc. All Rights Reserved

Coming up in May What is naturopathy? Find out next month from a

local practitioner and client.

A Bloomington company’s wellness coordinator

is helping other companies implement wellness programs in the workplace. We’ll tell you more in May. Our Fresh Pick for the month will be morels. You can

get exercise hunting them.

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2 INstride • April 2013

ON THE COVER The Let’s Go training group starts their Saturday run on Brian Lane Way in Bedford.

The group is training for the Indianapolis Mini Marathon which occurs May 4. Photograph

by Garet Cobb for INstride

EDITOR’S LETTER

There’s Nothing Like Having an Intern A new name appears frequently in this month’s magazine. Hannah Alani, a senior at Bloomington High School South and a newsroom intern, wrote several of our stories.

She’s joining a line of talented high school interns who have written for INstride, including Jordan Barker, Karolina Kenney and Victoria Ison.

Hannah’s stories this month took her to a yoga class (she participated, met sources and took pictures), and involved interviewing specialists about keeping your eyes healthy. She also wrote our Fresh Pick feature on bibb lettuce. She’s a cyclist and golfer as well as a fine reporter and writer. She’ll be with us through our June edition.

Also this month, Bedford-based writer Carol Johnson writes about two Lawrence County runners who are training for mini-marathons with the Let’s Go group.

Finally, I want to introduce you to Miya Larimer of Bloomington, who turned 82 on Feb. 22. She answered our call for milestone birthdays a little two late for the March edition, and though 82 doesn’t enter a new decade, who among us can argue it’s not a milestone?

She wrote that she decided to become more active when she reached her 50s. She works out at the Monroe County YMCA, sometimes for as much as two hours, walking, stretching and lifting weights. She also is involved in tae kwon do for discipline, coordination, balance and memory.

Her advice: “It is never to late to start, but start slow and work up.”

Hannah Alani

Bob Zaltsberg, editor

myINstride.com Health Chat: Tuesday, April 9, 2 p.m.

Have sinus and health questions?

Dr. Joanna Watkins, board certified in otholaryngology, a specialty of the ears, nose and throat, with IU Health Southern Indiana Physicians will chat 2 p.m. Tuesday with our readers at myinstride.com/chat. Submit your questions now or on the day of the chat.

stride.com April 2013 • INstride 3

FLEXIB HANNAH ALANI | INSTRIDE

4 INstride • April 2013

Local yoga studios offer peaceful path to a more

LEYOU

By Hannah Alani

T

he light olive green walls and subdued lighting created a warm and soothing atmosphere.

Clientele gently placed their mats and towels on the floor, spreading apart every so often to make room for others. As the relatively small and square-shaped studio filled with people, it also filled with steamy heat and a communal sense of calm.

“Welcome to class,” said Know Yoga Know Peace yogi and warm vinyasa instructor Robyn McAllen. “I’ll be your tour guide.”

Eastern in history and culture, the practice of yoga is beneficial on a number of levels, offering strength, flexibility and clarity of mind. Bloomington’s slew of yoga studios is a testament to its growing popularity in Western culture. One might think that college students attribute to the growing local popularity. On the contrary, many regular clientele represent an older demographic.

“Health care costs are rising, obesity is rising. People are taking their health into their own hands,” said Vibe Yoga instructor Krista Costin, who noted that a majority of her clients are older. “The older

demographic is realizing that they need to become more proactive with their health.”

Eileen Savage, 51-year-old avid Vibe yogi, agrees.

“Fifty is the new 30…65 is not the time that you go off and play bingo. Fifty means being really active… (having) a high quality of life,” said Savage. “Older people are looking for more and more ways to stay active. People are looking for a more holistic way to be healthy.” Savage credits the Vibe community as one of the reasons she enjoys yoga.

“I really like the people that I get to be around. It’s a really good community of people,” said Savage. “I like the energy of having the college students and the younger folks.” Savage also enjoys the non-competitive aspect of yoga.

“The emphasis (is) focused on just doing what you can and what your body needs at that time,” said Savage. “Our world is so competitive. In yoga I’ve found that [it is about] staying really present. That hooked me from day one.”

According to the Yoga Statistics and Demographics report published in 2004 by the International Association of Yoga Therapists, 29.1 percent of yoga-practicing Americans were between the ages of 18 and 34,

April 2013 • INstride 5

“If just doing this for two hours a week for four to five months can make such a dramatic difference in the way I feel… it’s a thing that I want to keep doing. I just became an instant disciple of yoga.” PAT JEFFRIES

HANNAH ALANI | INSTRIDE

41.6 percent were between the ages of 35 and 54 and 29.3 percent were 54 years of age or older.

“I like that (yoga) makes me feel like I’m keeping limber,” said 71-year-old Dr. William Hansen, who has noticed that age has caused him to lose some of his ability to stay flexible. “The yoga helps me keep some of that, more than I would have otherwise.” Hansen practices yoga at home.

Ruth Cohen, 57, a Vibe yogi, said that while “It’s not for everybody,” yoga “allows you to get back to that body that you had before.” Cohen practices yoga six times a week at Vibe.

“Yoga accomplishes the three components of fitness: strength, flexibility and cardio,” said Cohen, who addresses the mental component of yoga.

“It makes you concentrate. You’re focusing very intensely on certain poses and body alignment…

There’s a lot going on outside. When you’re inside the studio, you can focus on one thing; you’re not multitasking.”

Cohen’s affinity for yoga is shared by her two oldest daughters; the mother-daughter trio embarked on a yoga retreat to Telum, Mexico together.

“It allows me to connect with my children,” said Cohen. “It’s certainly nice when I can do a headstand and they can’t.”

6 INstride • April 2013

Pat Jeffries, 68, found yoga two years after a major surgery. She was “looking for something to do” when she haphazardly walked in on an almost-full yoga class at the YMCA. “That was really a major event in my life… [in my] pursuit of becoming healthier,” said Jeffries. In May of 2006, Jeffries began taking classes twice a week at the YMCA and quickly learned the basics. She saw the effects of her practice only a few short months later. “[Around] September or October, my husband and I went to do some yard work,” said Jeffries, who was used to “dreading” yard work. “[I thought] wow, I feel different… It has to be the yoga.” This change in Jeffries’ physical ability encouraged her to continue her practice of yoga.

“If just doing this for two hours a week for four to five months can make such a dramatic difference in the way I feel… it’s a thing that I want to keep doing. I just became an instant disciple of yoga,” said Jeffries.

Across town at Know Yoga Know Peace, Rick McClung, 56, has also seen a positive change in his physical abilities.

“I’m definitely more flexible now. I can do stuff that I did in junior high,” said McClung. “I’ve been doing [yoga] for about a year and two months. I’m not going

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to stop, ever.â€? McClung is especially drawn to the Know Yoga Know Peace studio. “I like the owner‌She keeps it very pure. The main focus is yoga,â€? said McClung.

Know Yoga Know Peace owner Jean Briddell is a ďŹ rm believer that yoga is a “healingâ€? practice. “You’re never too old, you’re never too ďŹ t, you’re never too broken,â€? said Briddell. “We have all these things in our heads‌You start to let go of all those preconceived notions and judgments‌People who practice a lot, it’s hard to tell their ages.â€? At Know Yoga Know Peace, the absence of judgment and competition are integral to practice. “There’s not gold medal at the end of class,â€? said Briddell. “Yoga is a balance between strength and exibility. Every day is different in yoga‌One (either strength or exibility) might show up better than the other one. There are too many variables. We don’t judge.â€?

McAllen has been an instructor at Know Yoga Know Peace for almost a year, and has noticed that her “steadier clienteleâ€? tend to be over 40. “As people age, they become more comfortable with themselves, less concerned about presenting a certain image that may not certainly be them,â€? said McAllen. “They are very open and kind. They don’t come here just to burn calories‌[This] occurs in the yoga universe.â€?

McAllen attributes this in part to society’s ideals and expectations of people. “We are a sitting culture‌In the East, they don’t sit all the time. Western ideals say to give 110 percent all the time‌[This is a] hindrance to yoga practice,â€? said McAllen. “We’re moving rapidly away from how we were.

We’re becoming more enlightened and more knowledgeable,â€? said Briddell, who sees the idea of societal enlightenment reected in yoga practice. “You don’t have to be interested in that if you don’t want to be, but it naturally occurs. It’s such a powerful practice. It’s interesting that some people judge it. It’s coming from a place of truth.â€? “I would recommend it to anybody,â€? said Jeffries. “Especially women going into their 50s or 60s‌It’s something that can really be a good tool in keeping your energy levels up, and your exibility. As you get older, you lose your ability to move like you can when you’re younger. I would absolutely tell anybody to do it.â€?

While Jeffries practices yoga six times a week, she said that “twice a week is pretty much what (one) needs to do to maintain the level of exibility and staminaâ€? that one would hope to receive from a yoga practice. “Yoga is movement—its slow, when you’re doing it; it almost feels like a worship,â€? said Jeffries. “I really believe in it.â€?

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April 2013 • INstride 7

Let’s Go BEGINNER BENEFITS FROM GROUP RUN

S

cott Bartley was looking for guidance and training support when he joined the Let’s Go marathon training group in Lawrence County.

He had only run a few 5Ks when he signed up. In just a few months, he has dropped his mile times thanks to weekly tempo runs and found a new group of friends.

This spring he will run the Louisville mini-marathon, something he couldn’t imagine doing a year ago, and can’t imagine doing without the advice and support of the Let’s Go training group.

“From having trouble doing 2 miles on a treadmill to running 13.1 on the road, I can’t imagine I’d be at that level on my own,” he said. “I can’t say enough about how helpful and welcoming the Let’s Go group has been.”

Name: Scott Bartley, 37 City/town: Bedford Running level: Beginner

consider yourself a beginning runner, Q: You having been at it about a year. What

prompted you to start running?

“About this time last year, a friend asked me to run the Rugged Maniac, a 5K on the slopes of Paoli Peaks.

It was a point when I needed a challenge in my life. I had tried to run in the past, mostly on treadmills, but I usually left it and tried other things. Now I’m running on the road most of the time. I’ve found I’ll run in any kind of weather to avoid the treadmill.” are you up to in mileage?

Q: What “I run about 30 miles a week and usually

manage to run four or five days a week.” did you join the Let’s Go group?

Q: Why “The same friend that got me involved with

the Rugged Maniac told me about it. I joined in January. I had never run with a group before. Since I was training for a half marathon, I had looked at training programs online, but I was looking for live bodies to get information from about training.” are the benefits of group training?

Q: What “For me, there’s accountability. People show up. If

I ran by myself I’d have to have an iPod or something to 8 INstride • April 2013

The Let’s Go training group starts their Saturday run on Brian Lane Way. The group is training for the Indianapolis Mini Marathon on May 4.

TRANSITIONING TO LONGER RUNS Lawrence County group running together toward goals GARET COBB | INSTRIDE

keep my mind off running. Running long distance … so much is mental. In a group, someone is always talking and it makes the miles go by a lot quicker. I can’t say enough good things about the Let’s Go group. Everyone is supporting and encouraging. They’ve never made me feel like I’m the slow guy or act like it’s a drag to wait around for me. Bill Deckard and Jim Sowders are good about coaching me on where I should be. I look forward to the group runs, the personalities and conversations.”

Q:

Since you started running, what physical changes have you noticed? “In the last year,

I’ve lost 35 pounds. Initially, I had some problems with my heel and foot but after a shoe change and getting adjusted to running, the pain went away.” runners say finding time to train can Q: Many be a challenge. How have you managed that? “I’ve adjusted my work schedule a little to make the group runs. My wife has been very supportive of me. I’ve made it a priority to try to be consistent and stick with it.” you have a time goal for the Louisville Q: Do Mini? “I want to stay under 2 hours. My target

time is 1:50.”

U

p until a few years ago, Sandra Kelly had never run competitively, but she had wonderful memories of running as a kid, playing in the fields near her home.

“My hair was blowing in the wind, my heart was beating out of my chest, my legs were heavy, my mouth felt like cotton and the sweat was dripping down my face but somehow to me it all felt so very good,” she recalled. Now an adult, Kelly is preparing to run her second half marathon. She is currently training with the Let’s Go marathon training group in Bedford and will run in the OneAmerica Indy Mini in May. Name: Sandra Kelly, 47 City/town: Orleans long have you been running?

Q: How “Two years ago I began doing intervals of

walking/running for short distances around my home.

I was pleasantly surprised that as I got more fit some extra poundage began slipping away. I ran with my dogs for several months. At first, I couldn’t keep up with them. But soon I noticed that at some point it had reversed and my canine friends were having problems keeping up with me!

“I discovered that a good colleague and friend had also taken up running so we decided to partner up every afternoon we got a chance. We realized our paces matched one another. Our greatest challenge was that we had a limited amount of time to run each evening.

As my friend began clocking our mileage and time, we became aware of how quickly our fitness level was improving. Prior to that, I had no idea I could run 3 miles. We soon raced each other to see how fast we could go and she began setting up goals for us.”

April 2013 • INstride 9

many races have you competed in?

Q: How “At that point we decided to enter a few 5Ks

did you join the Let’s Go group?

Q: Why “I decided to join the Let’s Go group and train

and even placed in some. That’s when the running addiction truly began for me as I met more and more people who enjoyed running as much as I. Over the last two years I have run in at least 30 races. Something about running with a group of people who love it as much as I made me keep signing up for more. It doesn’t matter if I place or not, there is always the satisfaction of completing a race that makes it worthwhile.�

with experienced runners to learn more about training for a mini. I train with the group two times a week. We do a tempo run on Tuesdays and a long run on Saturdays. In between scheduled runs, I try to get a run or two in on my own.

There are many beneďŹ ts of training with the Let’s Go group. I have gained more conďŹ dence as a runner. I am feeling stronger with each run. I have made many true friends and everyone is supportive of each other. I have learned so much, as the seasoned distant runners are always giving me running tips. Also, as a woman, I am aware of the dangers of running alone. Running with a group has proved to be a safe option, as we look out for one another.â€?

prompted you to add distance Q: What running?

“This past summer I met a woman in my neighborhood who was looking for someone to run long distances with. I had never been interested in long runs, but ďŹ gured I would give it a try. I didn’t like it at ďŹ rst and wasn’t very conďŹ dent with my abilities, but with her great coaching and encouragement she soon had me signed up to do my ďŹ rst mini. It was the Santa Hustle in Indianapolis on Dec. 16, 2012. Although I had only done a few longs runs prior to that, and had only gotten up to an 8-mile run, I was pleasantly surprised that my time was 2:08.â€?

other beneďŹ ts have you discovered Q: What from running?

“I am most in my element during a run. I like the satisfaction of ďŹ nishing what I started and having some kick in the end. My goal for the Indy Mini is to improve on my time. I will be happy with anything less than 2:08, but also want to ďŹ nish feeling stronger at the ďŹ nish line.â€?

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ACHIEVE UPDATE

By Alex Purcell

Growing good habits ACHIEVE stands for Action Communities for Health, Innovation and EnVironmental ChangE. The organization provides a monthly column on wellness to INstride.

CLEAR CREEK ELEMENTARY GARDEN

Students averaged a 2.1-point improvement in nutrition knowledge scores (out of 10 total questions).

76.5 percent of students are confident in their ability to select a meal based on MyPlate Guidelines, a 9.8 percent increase compared to pre-program.

85.3 percent of students know how to care for a garden, a 11.8 percent increase compared to pre-program.

91.2 percent of students think they can eat at least three fruits each day, compared to 84.8 percent pre-program.

91.2 percent of students know how to plant seeds in a garden, compared to 81.3 percent pre-program.

ARLINGTON HEIGHTS GARDEN Monroe County has built an environment that provides fresh fruits and vegetables to the community through many outlets. Year-round farmers markets, community gardens, and efforts by stores to provide local produce have collectively earned our community a reputation for having access to some of the best produce available.

Improving availability to our school systems and children, however, has proven to be a bit more challenging.

It is no secret that our nation is focusing on improving the health of our youth, and for good reason. Data produced by IU Health Bloomington Hospital and Southern Indiana Physicians show that one in every three children in the county are either overweight or obese. With schools feeling the pressure to focus more on improving test scores it has become increasingly difficult to promote a healthier learning environment. Thus, in an effort to educate children on healthier choices, increase physical activity, and promote a balanced diet, three school gardens were implemented in Monroe County through the Monroe County School Garden Collaborative.

In 2012 the MCSGC built school-based garden ecosystems at Arlington Heights Elementary, Clear Creek Elementary, and Edgewood Intermediate schools.

Each school received education and support on composting, gardening curriculum based on the Indiana Department of Education Standards for Math, Science, Literacy, etc., and raising a garden. Students were actively involved in all aspects of caring for the garden. Each garden provided opportunities for the students to: Learn MyPlate guidelines and the benefits of eating whole foods.

Develop knowledge and skills related to composting, planting, harvesting, and preparing fruits and vegetables.

Grow and eat fresh produce.

Engage in physical activity.

Students averaged a 1.8-point improvement in nutrition knowledge scores (out of 10 total questions).

74.3 percent of students are confident in their ability to select a meal based on MyPlate Guidelines, a 14.3 percent increase compared to pre-program measures.

EDGEWOOD INTERMEDIATE GARDEN

Students averaged a 2.5-point improvement in nutrition knowledge scores (out of 10 total questions).

Students’ knowledge of gardening practices increased by the following percentages: planting seeds (4.8 percent), caring for a garden (5.3 percent), picking produce (10.6 percent), and preparing fruits and vegetables (5.3 percent).

Self-reported fruit and vegetable consumption increased from 1.5 vegetables and 2 fruits per day to 1.9 and 2.3, respectively.

81.7 percent of students think eating fruits and vegetables every day will help them think better in class, a 13.6 percent increase compared to pre-program.

77 percent of students are confident in their ability to select a meal based on MyPlate Guidelines, a 13.2 percent increase compared to pre-program measures.

85.7 percent of students think they can eat their favorite fruit or vegetable as a snack, compared to 78.5 percent pre-program.

The gardens have proven to be successful in implementing the objectives. Pre and post surveys were administered to each student in participating classrooms to assess knowledge gained throughout the project. Listed above are key results from each elementary school.

Want a school garden in your area? IU Health Bloomington in partner with The United Way and Americorps Improving Health Throughout Indiana has developed an Indiana School Garden Toolkit that details every step to creating a school garden in your community. If you are interested in receiving a toolkit for your school, please contact Alex Purcell at APurcell1@IUHealth.org.

April 2013 • INstride 11

Protect your eyes from The bright sun can harm more than your skin

By Hannah Alani Some years ago, Dr. Arthur Bradley recalls asking his Indiana University undergraduate optometry class to bring in their ski goggles and sunglasses. He used a spectrophotometer to test whether the students’ protective eyewear were good filters of ultraviolet rays. While a majority of the class members’ goggles proved wear-worthy, one young man’s pair of ski goggles altogether failed the test.

Bradley’s test did more than make an example out of a student’s poor choice in ski goggles. His test illustrated the importance of protecting one’s eyes against sunlight.

“On your skin you can see the effects of exposure to ultraviolet radiation in the form of a suntan or sunburn,” said Bradley. “Even though the eyes don’t respond in a visible way, they also are extremely sensitive to ultraviolet radiation.”

While one should always wear some kind of eye protection, certain environments can have a heavier effect on eye damage.

“Most of our environment, grass and asphalt, absorbs UV,” said Bradley. “Snow reflects all UV. You absolutely have to wear UV-filtering ski goggles when skiing.”

Many skiers suffer from photokeratitis, essentially a “reversible sunburn” of the cornea. Mild cases of 12 INstride • April 2013

photokeratitis will cause one’s eyes to burn and feel scratchy. In more severe cases, there may be serious inflammation, loss of transparency of the cornea, and a direct impact on vision called snow blindness. A person with these symptoms should go immediately to a doctor.

“You don’t see somebody climbing a mountain without serious eye protection,” said Bradley. “It’s very important at high altitudes because there is so much UV in this environment.”

Skiers must also beware of the long-term effects of over-exposure to UV radiation.

“The most dangerous UVB (ultraviolet B) is absorbed by the cornea, but UVA (ultraviolet A) gets through the cornea and is absorbed by the lens inside the eye,” said Bradley. “After many years, this absorption of UVA by the lens slowly starts to damage the lens. Cells in the lens don’t recycle; they are there for life and damaged cells don’t get replaced.”

Skiers are not the only group at risk of these short- and long-term effects of UV radiation.

“The more coverage [you] want, the better,” said Ritter. He encourages people to consider two types of lenses, the polycarbonate and the polarized polycarbonate.

“Polycarbonate is a very soft material. It’s made for sports and recreation. It’s lighter and thinner...The polycarb lens is always a good choice for safety,” said Ritter. “They make a polycarb polarized lens. [The] polarized lens is made in layers to cut down the glare. They’re also excellent to drive in.” Ritter described the polycarb and polarized glasses as “the most economical [and] safe” for day-to-day use.

The next step in choosing safe glasses is to examine “There’s a lot of UV radiation at high altitude, lens color. therefore if you work outside at high altitude, your “There is a polarized A that is a little bit lighter than lifelong exposure will be much higher than that the polarized C. Almost everyone wants the polarized typically experienced by an urban dweller or at sea C,” said Ritter. “The gray is a little darker…The level,” said Bradley. “Lifelong exposure to high UV can brown is a little bit better for contrast and seeing colors cause you to have cataracts as young as 50 years old.” outside.”

Folks in low-altitude areas, such as south-central Gray and brown are not the only color options.

Indiana, are also at risk, but not as much as one might “Some manufacturers make the G15 green lens,” think. said Ritter. “It’s more like the gray, a little darker, a “Recall that because of the brow, when there is most little bit more what you’re used to.”

UV around, the sun is high in the sky and they eye is Between lens material, type and color, consumers of usually in the shadow of the brow and thus not sunglasses have many factors to consider. Notably, cost. receiving direct irradiation form the sun. The light that “Our RayBan Wayfares start at about $137…We does make it to the eye typically is reflected from our have them here for all the way up to $650,” said Ritter. environment, [for example], the golf course, which “Somewhere in the neighborhood of $150 will buy you does not reflect much UV,” said Bradley. “There will a nice pair of sunglasses.” always be some UV reaching the eye by scatter from “If you’re spending the money and choosing the sky...a higher proportion of UV is scattered by the sunglasses, I’d pick the ones that take out UV and sky than is blue light, which we see.” short-wavelength rays,” said Bradley. “Wear [eye Mark Ritter, optician for the Atwater Indiana protection] when you are outside. There is little excuse University Eye Care Center, regularly sells eye protection. not to do so.”

April 2013 • INstride 13

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April 2013 â&#x20AC;˘ INstride 15

GO GADGETS: Equipment to get you moving

Having a ball In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle.

This month, Ryan Ketchum of Force Fitness in Bloomington highlights the stability ball.

Angie Albertson demonstrates.

STABILITY BALL While this is not a new tool, it is still useful for 21st century core training and stability.

AB ROLLOUT Kneel on the ground in a tall position with your hips and shoulders in a line. With the stability ball in front of you, place your hands on the ball. [A] With core tight and your abs braced, roll out onto the ball.

Maintain a back flat; do not hyperextend. Keep your chin down and push the ball out as far as you can control. [B] Pull back on the ball and return to the starting position.

Note: It is important that your chest and hips move forward at the same rate and do so throughout the exercise.

B

16 INstride • April 2013

By Kathryn S. Gardiner

A

A

PUSH UP + KNEE TUCK Get in a proper push-up position and place your feet on a stability ball. Brace your core and find your balance. [A]

Lower down into a push up, keeping your core tight and spine neutral. [B]

B

Drive back up into the start position and stabilize. [C] Bring your knees to your chest by rolling the ball in towards you. [D] Try to keep your shoulders directly over your hands and keep your back flat; do not round.

Control feet back to the starting position.

C

Note: To make this easier or harder, simply adjust how close or far away you place your hands from the ball. The closer to your waist the ball is, the easier the movement; further way, the more difficult.

D April 2013 • INstride 17

FRESH PICKS

By Hannah Alani

The Better Butter ProďŹ ling the Boston Bibb

Christopher Columbus may have brought us lettuce from the East, but produce trucks are bringing us Lactuca Satvia, or â&#x20AC;&#x153;butter lettuce,â&#x20AC;? from the West. Known for its sweet, buttery ďŹ&#x201A;avor and tender texture, butter lettuce is a popular component of many types of salads. Also known as â&#x20AC;&#x153;Boston Bibb,â&#x20AC;? butter lettuce has a texture thick enough to serve as a wrap.

Butter lettuce is grown in the western parts of the United States, produced year-round in California and Arizona and grown from May through October in Washington.

When selecting a head of butter lettuce from the supermarket, make sure to note some key physical

Butter Lettuce Salad with Tahini-Honey Dressing

attributes. If the head is fairly large and loose, has thick leaves and shows an evenly green coloring, the head is worth purchasing. A further indicator of the quality of a head of butter lettuce is smell. Because smell is an indicator of taste, one can scratch and sniff the stalk to determine how sweet or bitter the ďŹ&#x201A;avor of the lettuce will be. Lettuce lovers should avoid heads with thin, wilted leaves and brown spots near the stalk-end. It is also important to note that extremely solid, lightcolored heads indicate less taste.

Lettuce is a good source of vitamin A, vitamin K and potassium. It provides ďŹ ber, carbohydrates, protein and a small amount of fat. Butter lettuce also provides some vitamin C, calcium, iron and copper.

Tahini-honey dressing 1/2 cup tahini 3 tablespoon freshly squeezed lemon juice 2 tablespoon honey or agave 2 garlic cloves, chopped big pinch of parsley or chives 2/3 cup water salt and fresh ground pepper 1 large head butter lettuce, cleaned, dried 1 avocado, pitted, peeled and thinly sliced 1 persian cucumber, halved and thinly sliced or shaved 1 carrot, grated or shaved 1 cup sprouted (broccoli, pea, sunďŹ&#x201A;ower, radish etc) sunďŹ&#x201A;ower seeds, optional Blend all the dressing ingredients in a blender or food processor. Add salt and pepper to taste. Rip the lettuce into large pieces and combine it in a large bowl with the avocado, cucumber, carrot and half of the sprouts (saving half for garnish). Toss the salad ingredients with desired amount of dressing. Youâ&#x20AC;&#x2122;ll likely have more than you need. Garnish the top with remaining sprouts and sunďŹ&#x201A;ower seeds.

SOURCE: SPROUTED KITCHEN

SOURCE: PRODUCE OASIS

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18 INstride â&#x20AC;˘ April 2013

Focusing On The Legal Needs Of

OLDER ADULTS & DISABLED PERSONS

â&#x20AC;˘ Wills & Trusts, Durable Powers of Attorney for Finances & Healthcare â&#x20AC;˘ Medicaid Planning/Asset Preservation â&#x20AC;˘ Nursing Home Issues & Healthcare Decision Making â&#x20AC;˘ Veterans Benefits Consultation â&#x20AC;˘ Guardianships & Special Needs Trusts â&#x20AC;˘ Estate Planning & Probate JANET C. STAVROPOULOS E. PAIGE FREITAG

Attorneys at Law Jones, McGlasson & Benckart, P.C. 205 S. Walnut Street, P.O. Box 279 Bloomington, IN 47402 812-332-4431 www.jmblegal.com

CALENDAR

April Spring 13 YMCA Running Festival WHERE: Monroe County YMCA, 2125 S. Highland Ave., Bloomington, Ind. WHEN: 8 a.m. for 5K run and 5K race walk; 9 a.m. for 10K run; 9:10 a.m. fun run DESCRIPTION: The 2013 YMCA Spring Family Run/Walk will have all race activities begin and end at the YMCA. Children 3 years and up are invited to participate in the annual Spring Kids Fun Run. Volunteers are needed to help with this great event. All volunteers will receive a race t-shirt in addition to refreshments.

MORE INFO: www.mag7race series.com

Friends of McCormick’s 20 Creek Owen County Family YMCA 5K Run/Walk

bloomingtonhospitalfoundation. org to learn more about the campaign. Something new for the 5K/10K event is a Family Fitness Festival with hours from 10 a.m. to 4 p.m. We will have a cookout, healthy festival snack foods, and booths devoted to recreational activities and so much more.

MORE INFO: To sign up for the event visit mag7raceseries.com

is a donation to the Mag 7 Race Series as part of their single fundraising event for the season.

Because the low entry fee is considered a donation, our discount vouchers will not be accepted for this event. No admission price to the expo—bring your friends and family.

MORE INFO: www.mag7 raceseries.com

of Shakamak 20 Friends Long Fish Dash 5 & 10K

May

WHERE: Shakamak State Park, 6265 W. Ind. 48, Jasonville, Ind. WHEN: 9 a.m. junior mile for kids 12 and under; 9:30 a.m. 5K run and fitness walk; 10:30 a.m. 10K run around the park DESCRIPTION: The 5K course is a loop with rolling hills around Lake Shakamak. The 10K course is along Perimeter Road of the park.

MORE INFO: friendsofshakamak@ gmail.com

WHERE: McCormick’s Creek State

Park Nature Center WHEN: 8:30 a.m.

DESCRIPTION: Join us April 20 at 8:30 a.m. for a Friends of McCormick’s Creek and Owen County Family YMCA 5K Run/Walk. This is a Mag7 Series race and open to both youth and adults.

MORE INFO: 812-828-9622 or programs@owencountyymca. org. Online registration at www.mag7raceseries.com

French Lick Resort 5K/10K Run & Walk WHERE: French Lick Resort, 8670 West Ind. 56, French Lick, Ind. WHEN: The 5K starts at 10 a.m. and the 10K at 11 a.m.

DESCRIPTION: All proceeds will benefit the Bloomington Hospital Foundation New Beginnings Campaign. The New Beginnings Campaign began in 2012 and will continue throughout 2013 to raise funds to significantly upgrade the Indiana University Health special care nursery in an effort to become a Level 3 Neonatal Intensive Care Unit. You can visit

20

Hoosiers Care 5K 20 and 1-Mile Family Fun Run/Walk WHERE: Sherwood Oaks Chris-

tian Church, 2700 E. Rogers Road, Bloomington, Ind. WHEN: 5K Run starts at 9 a.m., 1-Mile Family Fun Run/Walk starts at 9:45 a.m.

DESCRIPTION: Money raised from the event supports HoosiersCare, a nonprofit organization which provides comfortable, affordable housing and personal support to the Indiana University Health Proton Therapy Center patients and their caregivers.

MORE INFO: www.mag7 raceseries.com Mag 7K Run & Expo 27 WHERE: Smith’s Shoe Center, 1917 S. Walnut Street, Bloomington, Ind. WHEN: Race Start Time is at 1 p.m., expo runs from 11 a.m. until 3 p.m.

DESCRIPTION: 7 kilometers, incorporating much of the YMCA 5K course without the Winslow Street Hill. The entry fee of $12

Dances with Dirt: Gnaw Bone WHERE: Mike’s Music and Dance Barn, 2277 Ind. 46 W., Nashville, Ind. (4 miles west of Nashville) WHEN: Team relay start 7:30 a.m.

DESCRIPTION: Marathon, half marathon and 10K. Back for 2013—the world’s most difficult 10K. Expect double your road time and triple the effort! The terrain will bring you shock and awe! Vicious 600-foot ridges, breathtaking natural beauty and wicked trails abound.

MORE INFO: http://dwd.running fitsites.com/gnawbone-home

11

Fallen Officers Memorial 5K WHERE: Liberty Christian Church, 1600 Liberty Church Road, Martinsville, Ind. WHEN: 8 a.m.

MORE INFO: www.mag7race series.com

11

Half Marathon 18 Geist and 5K WHERE: Geist Reservoir, Indianapolis, Ind. WHEN: 7 a.m. half marathon; 7:30 a.m. 5K DESCRIPTION: 13.1-mile race starts near the intersection of Olio Road and 113th Street. The course goes around the reservoir and ends at the Geist Lake Marina off Fall Creek Parkway. The 5K utilizes the same start and finish line as the half marathon.

There is no parking at the start or finish areas. Parking and packet

pickup are located approximately one mile from the start line.

MORE INFO: http://geisthalf.com Mustang Miles 2013 18 5K Run/Walk WHERE: Edgewood Intermediate School, 7600 W Reeves Rd., Ellettsville, Ind. WHEN: The race will begin at 8:30 a.m.

MORE INFO: Contact Kenny Williams at 812 876-3132 or email kenny.williams@ edwardjones.com

Run with the Foxes Mini 18 WHERE: Morgan-Monroe State Forest, Main Forest Road, Martinsville, Ind. WHEN: 9 a.m.

DESCRIPTION: Race starts at the Cherry Lake Shelter on Main Forest Road. 5K, 10K, 10-mile, and 13-mile courses on a natural foot trail that meanders through the mature hardwood forests of Morgan-Monroe State Forest.

All proceeds benefit the work of the Hoosier Hikers Council to continue building and maintaining hiking and running trails in Indiana.

MORE INFO: www.hoosierhikers council.org/run-with-the-foxes

June Touring Ride in Rural Indiana Bicycle Rally WHERE: Clifty Falls State Park and Brown County State Park DESCRIPTION: Join us at Clifty Falls and Brown County State Parks for our third annual bicycle rally, Sunday, June 9-Friday, June 14. Partial week (three-day) registration will be available.

Routes will feature wineries, the 19th-century architecture of Madison’s historic district, and the modern architecture of Columbus, Ind.—in addition to the beauty of rural Indiana. Stay in the Indiana State Park inns or camp.

MORE INFO: www.triri.org

9-14

April 2013 • INstride 19

SPOTTED Cynthia Ramlo swings with Liz Cember during a square dance at the Lotus Blossoms Bazaar at Binford school.

The event is a multicultural arts-andeducation event featuring arts, music, language, and international crafts.

Create your own photo galleries at myINstride.com DAVID SNODGRESS | INSTRIDE

GARET COBB | INSTRIDE

ABOVE: The start of the Fitness Challenge 5K in Bedford March 9. The event is the first of the Magnificent 7 Series, and drew 121 runners.

LEFT: Randy Martin works out at The Iron Pit in Bloomington

20 INstride • April 2013

JEREMY HOGAN | INSTRIDE

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