Fitness Source - Oct. 2014
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F O R A M O R E A B U N D A N T L I F E .
SOUTHERN IND IANA
OCTOBER 2014F O R A M O R E A B U N D A N T L I F E .
SOUTHERN IND IANAA
OCTOBER 2014O
Guide toHealthy Chops
HealthyTrick-or-treating
CROSSFIT COMPETITORWilliam Walker earns 10th place in his age class at CrossFit Games
Workout:Personal Best
Fitness
Get back up to speed with Precision.
Precision CompoundingPHARMACY • WELLNESS CENTER • BOUTIQUE
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The lack of desire. The telltale signs of a hormone
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The Precision pharmacists take time to talk
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And because they insist on only high quality
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you can trust Precision quality.
Ask your doctor or specialist to give Precision a
call. And you can always stop by (we’re next to
McDonald’s on State Street in New Albany) or call
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SOUTHERN IND IANA
P U B L I S H E R
B i l l H a n s o n
E D I T O R
J a s o n T h o m a s
D E S I G N
S t e p h e n A l l e n
P H O T O G R A P H Y
C h r i s t o p h e r F r y e r
T y l e r S t e w a r t
C O N T R I B U T O R S
SOUTHERN INDIANA FITNESS SOURCE
221 Spring Street
Jeffersonvil le, IN 47130
OUR MISSION STATEMENT:Southern Indiana Fitness Source is designed to reach citizens of Southern Indiana
who are interested in improving their personal wellness. We are a source of content
regarding physical, mental and spiritual health. We provide information that will
motivate, educate and encourage our neighbors to turn knowledge into action that
will result in behavioral changes. The editorial content of Southern Indiana Fitness
Source is intended to educate and inform, not prescribe and is not meant to be a
substitute for regular professional health care.
Southern Indiana Fitness Source is a publication of the News and Tribune.
WHERE TO FIND FITNESS SOURCE:ON RACKS: We off er free copies of Fitness Source at numerous locations around
Clark and Floyd counties.
ONLINE: www.newsandtribune.com/fi tnesssource
ON FACEBOOK: Southern Indiana Fitness Source Magazine
CASE
Case is the owner and head coach at
Four Barrel CrossFit. He holds several
strength, conditioning, and weightlifting
certifi cations, and is a dedicated CrossFit
competitor.
CHRISTOPHER
Christopher Fryer is a staff photographer
for the News and Tribune. He regularly
contributes to Southern Indiana Fitness
Source.
TOM
Tom May is the Minister of Discipleship
at Eastside Christian Church in
Jeff ersonville. He holds his undergraduate
and graduate degrees from Cincinnati
Christian University and Seminary.
// GARY [email protected]
October is designated as Breast Cancer
Awareness Month, which many people use
to remember loved ones who have suc-
cumbed to the sickness and also to honor
those who have survived the disease.
Area hospital offi cials are taking ad-
vantage of the awareness month to off er
preventative measures, including free
mammograms and educational events.
Community members are welcome to
take advantage of the events planned by
Clark Memorial Hospital and Floyd Memo-
rial Hospital throughout the month.
FLOYD MEMORIAL HOSPITAL• Free Breast Health Seminar
Thursday, Oct. 16 from 6 to 8 p.m. at
Floyd Memorial Cancer Center of Indiana,
2210 Green Valley Road, New Albany.
During the seminar, physicians will discuss
the medical management of patients
determined to be at high risk of devel-
oping breast cancer, including genetic
testing, risk evaluation, surgical options for
breast cancer, prevention, treatment and
other aspects of breast cancer care. A light
meal will be provided, and a question and
answer session will follow the presenta-
tion. Seating is limited and registration is
required by calling 1-800-4-SOURCE.
• Free Mammogram Screenings —
Pink Out Event
Tuesday, Oct. 28, from 3 to 7 p.m. at
Family Health Centers of Southern Indiana,
Floyd County Clinic, 100 Spring St., in
New Albany. Floyd Memorial Hospital is
partnering with the Family Health Centers
of Southern Indiana to off er free breast
cancer screening, education and referrals
for mammograms to low-income women
aged 40 and above. Those who qualify will
be shuttled from the Family Health Center
to Floyd Memorial for a free mammogram
screening. Women who are interested
in receiving the services must register in
advance with the Family Health Center by
calling (812) 283-2792.
• Floyd Memorial Hospital now allows
self-referral mammograms, according to
hospital offi cials.
A physician referral is no longer neces-
sary to have a preventative screening
mammogram at Floyd Memorial’s Women’s
Imaging Center for women 40 and over
who do not show symptoms.
The screening mammogram is allowed
whether the patient has a primary care
physician or not. The main focus will be
getting the results back to either the pri-
mary care physician or the patient. In the
case that the patient doesn’t have a pri-
mary care physician, the hospital will make
every eff ort to assist them in fi nding one.
Floyd Memorial will also assist the patient
in fi nding a physician for any follow-up
care needed.
To schedule a mammogram at the Floyd
Memorial Women’s Imaging Center, call
(812) 949-5570 and identify yourself as a
self-referral.
CLARK MEMORIAL HOSPITAL• Free mammogram screenings —
Pink Out Day
Thursday, Oct. 30, appointment times
vary.
Clark Memorial Hospital will be partner-
ing with the Family Health Center of Clark
County to provide free mammograms
to uninsured and low-income patients
throughout the day. The mammograms
are possible through a grant from Indiana
Breast Cancer Awareness Trust. To make an
appointment in advance, call the Family
Health Center of Clark County at 812-283-
2792. The screening will be administered
at the center located at 1319 Duncan Ave.,
Jeff ersonville.
• Throughout the month of October,
Clark Memorial Hospital Women’s Imaging
Department will have a small giveaway
for every woman having a mammogram
at the hospital and the urgent care and
diagnostic imaging facility in Hunter Sta-
tion located at 130 Hunter Station Way in
Sellersburg.
Power of Pink GalaWhen: Doors open at 6:30 p.m. Saturday,
Oct. 25
Where: Kye’s, 500 Missouri Ave., Jef-
fersonville
In its second year, Power of Pink is
Southern Indiana’s premiere event to raise
funds and awareness in the battle against
breast cancer. The black/pink tie gala —
this year’s theme is “Unveil the Power” —
includes a silent auction, dinner, program
honoring breast cancer survivors, live
auction and music from Louisville Brass
& Electric. For more information email Bill
Hanson at bill.hanson@newsandtribune.
com.
Special thanks to Floyd County Hospital’s
Marketing and Public Relations Specialist
Angie Glotzbach and Clark County Hospital’s
Marketing Manager Susan Gilmore for pro-
viding content to this event’s calendar.
Breast cancer awareness events calendar
S O U T H E R N I N D I A N A F I T N E S S S O U R C E P A R T N E R S
contents
COVER
Halloween has become synonymous with trick-or-treat
bags bursting at the seams with candy and school parties
with sugary treats. While it isn’t necessary to avoid these
festivities entirely (what fun would that be?), here are
some “tricks” for enjoying this abundance of “treats” in a
healthy way.
30
16
by TARAH CHIEFFI
14
9
Enjoy/AvoidHalloween Party Treats
e
d
-
n
,
g
y,
e
’s
William Walker, 46, New Albany, competed in the
2014 Reebok CrossFit Games in California earlier this
year and placed 10th in the 45-49 age group. Staff
photo by Christopher Fryer
PERSONAL BEST FITNESS by ALISSA M. MOORE MS, CSCS
One of my favorite anywhere and quick workouts is
a military style countdown. This countdown workout
is great for any fi tness level because exercises can be
tailored to each individual
Healthy trick-or-treating
Dental Care:
with Kirchner Dental
Southern Indiana Fitness Source sat down with local
dentist Dr. Michael Kirchner, owner of Kirchner Dental,
which has been at its Jeff ersonville location for four
years.
Precision CompoundingPHARMACY • WELLNESS CENTER • BOUTIQUE
6 / Southern Indiana Fitness Source / October 2014
Everyone knows how important exercise is for
your body. But exercise aff ects your digestive sys-
tem in many ways —some good and some not so
good. And diff erent types of exercise have diff erent
eff ects on the digestive system.
First the good news. Exercise can improve the ef-
fi ciency of the digestive process, help you maintain
a healthy weight and may help with most minor
digestive problems, from bloating to constipation.
It also helps reduce stress, which makes many
digestive problems worse.
Unfortunately, the impact of exercise on your
digestive system isn’t always positive, especially if
you’re a runner. Digestive complaints in runners
may be caused by the direct impact of running on
the colon. Running can cause digestive disorders
such as nausea and diarrhea, which are often more
common in runners who train hard, and especially
women who run. In addition, acute gastritis and
gastro-oesophageal refl ux symptoms are also com-
mon in runners.
Th at doesn’t mean you should stop running.
Instead, follow some common-sense guidelines to
reduce the adverse eff ect running can have on your
digestive system. Don’t run on a full stomach; allow
two hours after a meal before taking a run.
Practice light exercise such as yoga and Pilates to
improve the effi ciency of your digestive system and
reduce stress and anxiety levels, which can cause
digestive disorders, too.
Consult with your physician before starting an
exercise program if you are pregnant, elderly, under
the age of 16 or if you have been inactive.
— GSI
How Exercise Eff ectsYour Digestive System
DR. JAMES C. STROBEL MD
Dr. Strobel joined our practice in July of 1997. He received his undergraduate degree from Indiana University in Bloomington, and his medical degree from Indiana Univer-sity in Indianapolis. Following this, Dr. Strobel completed his residency in Internal Medicine, and after three years of additional training, completed his fellowship in Gastroenterology at Duke University in Durham, North Carolina. Dr. Strobel is board certified in both Internal Medicine and Gastroenter-ology. He is married and the proud father of three children. In his free time, he enjoys basketball, baseball, reading, and spending time with his family.
RUNNINGADVERTORIAL
// RUNNING TIPS
1. Don’t run on a full stomach.
2. Allow two hours after a meal
before taking a run.
3. Practice light exercise such as
yoga and Pilates to improve
the effi ciency of your digestive
system.
Southern Indiana Fitness Source / October 2014 / 7
www.MortensonFamilyDental.com
What are the benefi ts of orthodontics?
Th ough many people think that orthodon-
tics are just to straighten the teeth cosmeti-
cally, they actually have other benefi ts that
people don’t often think of. Orthodontics
correct a person’s bite by putting the teeth
in the proper relationship with each other.
Orthodontics correct problems with over-
bite, crossbites, and under bites to name a
few. Also, straight teeth are easier to keep
clean than crowded teeth, which could mean
healthier teeth for a lifetime.
At what age should my child see an
orthodontist?
Our motto is “8 is Great!” We like to see
every child that is 8 years old and older. Th ere
are some problems that are very important to
address at this age and stage of growth. If you
wait until the child has all their permanent
teeth in to see an orthodontist, it may be too
late to correct some problems.
What is Invisalign®?
Invisalign® uses clear trays to straighten
the teeth so that you do not have to wear tra-
ditional braces. Each set of trays are worn for
two weeks at a time. Th is is a great esthetic
treatment option for many people.
What should I expect at an initial
consultation?
Consultations at BracesBracesBraces are
complimentary.
At my offi ces, we
generally take a
“panoramic” X-ray
and do an examination to fi nd out what the
problems are. We will discuss the problems,
all of the options for treatment, and will
answer any questions you may have.
How long are braces normally worn?
Orthodontic treatment time is determined
on a case by case basis. If all of the adult
teeth are in and you need a full set of braces,
treatment times generally range from 12-30
months, depending on what problems need
to be corrected. Sometimes kids need early
DENTAL CARE
Ask the OrthodontistA Q&A with Anne Marie Payne of BracesBracesBraces
Anne Marie Payne
— BracesBracesBraces
ADVERTORIAL
continued on page 20
8 / Southern Indiana Fitness Source / October 2014
PERSPECTIVE
I want to share my Detox Diet with Fitness
Source readers. Th e goal when detoxing is to eat
clean and allow the liver, kidneys, and digestive
tract to fi lter out and remove waste eff ectively.
Th ere are many detox supports on the market in the
local health food stores. Too often individuals take
the supports and do nothing to clean up their diet.
Th ey continue to eat packaged and/or processed
foods. In reality, a clean diet is enough to support
a gentle detox. If you feel like kicking it up a notch,
add a detox support such as a basic detox tea. Th at
would be a favorable addition to these recommen-
dations.
Th is is not a caloric restricting detox or a fast.
You may consume freely from the foods allowed
on the given day. As the detox process begins it is
possible to experience mild, short-lived adverse
reactions. Be certain you are drinking plenty of
water. Th e recommendation is at least half of your
body weight in pounds in ounces of water. In order
to minimize any adverse initial reactions I sug-
gest transitioning into the detox diet by modifying
your food consumption on days 1 and 2, then if
you choose to use a detox support add it to your
regimen on days 3-9, and then fi nish with a 1 day
transition back to regular eating. Th ere is no need
to use a detox support if you modify the diet as
directed. If this is your fi rst detox, I would
forego taking a detox support.
Day 1: Eliminate all refi ned and
processed food products and drinks.
Eliminate all caff einated beverages other
than green tea. If you regularly drink coff ee or
caff eine, the green tea will be a life saver from
potential headaches. Eliminate any foods with
artifi cial colorings, sweeteners, or fl avorings.
Day 2: Eliminate any fl esh based foods
— meat, poultry, fi sh, pork, etc. (it is possible,
but not advised, to continue to consume meat
proteins during the detox — they should be or-
ganic and grass fed, or wild caught, and eaten no
more than 2 times per day in 60 grams servings)
Day 3: Eliminate all dairy products.
Eliminate eggs. Begin using your detox sup-
port as directed, if you are choosing to use a
detox support.
Day 4: Eliminate all gluten grains.
Eliminate soy foods.
You may continue to eat — quinoa, rice, millet,
and buckwheat
Day 5: Eliminate the remaining grains.
Eliminate any nuts and seeds. You may continue
to eat — vegetables, fruits, and legumes.
Day 6 – 7: Eliminate legumes (beans,
peas, and lentils).
You may continue to eat — cruciferous vegeta-
bles (broccoli, kale, caulifl ower, cabbage, and Brus-
sels sprouts), raw or steamed greens, fresh organic
apples and pears, fresh or frozen organic blueber-
ries, organic no-sugar added apple or pear juice.
Day 8: Add back fruits, vegetables, and
white or brown rice back into the diet. Do so in
reasonable portion sizes. Be very careful not to over
do it when reintroducing foods.
Day 9: Add back quinoa, millet, and buck-
wheat.
Today should be your fi nal day utilizing the detox
support product if you have been taking one.
Day 10: Add back legumes and nuts.
Congratulations! You have completed a 10 day
detox .
For maximum benefi ts, systematically reintro-
duce the other foods that have been yet to be incor-
porated back into your diet. Th is is the ideal time
to discover hidden food sensitivities. Add them
back, 1 food at a time and with 5 to 7 days between
reintroduction of each food. When reintroducing
a food, have 1 serving and then watch for the next
36 hours for any signs of sensitivity: increased
allergies, water retention, digestive disturbances,
bloating & gas, loose stools or constipation, head-
aches, joint pain, diffi culty concentrating, etc. If you
experience any of these symptoms, more likely than
not you should avoid that food on most days. Try
the next food on your list.
As always if you suff er from any major or chronic
diseases consult with your primary care physician
before embarking on a detox diet. Good luck!
Real food detoxifi cation
DR. PETER SWANZ,ND, [email protected]
Dr. Swanz is a graduate of the Southwest College of Naturopathic Medicine where he was awarded the prestigious Daphne Blayden award for his commitment to naturopathic excellence. He is a board certified naturopathic physician with advanced training in classical homeopathy and nutrition.
Day 1: Eliminate all caffeinated beverages other than green tea.
Southern Indiana Fitness Source / October 2014 / 9
WORKOUT
// article: Alissa M. Moore MS, CSCS
// photos: Christopher Fryer
// model: Liz Carter
O ne of my favorite anywhere and
quick workouts is a military style
countdown. Th is countdown
workout is great for any fi tness level
because exercises can be tailored to each individual.
You will begin with 10 reps of each exercise the fi rst
round, then move to nine reps the second, eight the
third. Continue this pattern all the way down to a
single rep of each exercise. Th ere is no need for any
equipment for the exercises shown here, and you can
change up the exercises or add more circuits to suit
your needs. I like to put four or fi ve of these together
(a total of 25-30 exercises) for an hour long total
body workout.
PE
RS
ON
AL
BE
ST
F
ITN
ES
S
“I SURRENDER”Southern Indiana Fitness Source / October 2014 / 9
10 / Southern Indiana Fitness Source / October 2014
WORKOUT
Start upright with your hands behind your head (to add diffi culty
you can add light dumbbells in each hand with your arms extended
straight above your head) Take a big step back with your right leg.
Slowly and carefully lower into a kneeling position. Lower your
other leg so that both knees are on the fl oor.
Bring your right knee forward and with your foot on the ground
push yourself back up to a standing position. Repeat on the right
leg for the desired number of reps and then do the same for the
left side.
S
S
y
p
p
i
r
t
b
Lie on the fl oor with you hands about 36 in or shoulder width
apart while holding your torso up at arms length. Next, slowly
lower your body downward until your chest almost touches the
fl oor as you inhale. Th en, exhale and press your body back up
to starting position while squeezing your chest. Repeat for the
desired number of reps
Start in Pushup position
First, bring your right knee in toward your chest while tapping
your right toe at the top position. Next, bring your left knee in
tapping your left foot at the top while simultaneously shooting
your right foot back to a straight position, (mimicking the motion
of a mountain climber). Count 1 once both right and left knee
have come to the top, (counting 1/1, 2/2, and so on)
Repeat for the desired number of reps
PUSH UP
MOUNTAIN CLIMBERSI SURRENDER
This exercise should mimick the motion of a mountain climber.
Southern Indiana Fitness Source / October 2014 / 11
WORKOUT
Start in an upright position with your hands behind your head.
Squat down slowly lowering your hips low and sitting back as if
you are sitting into a chair. Next, slowly stand while exhaling and
pivot to the right rotating your entire torso and arms together and
pulling your right knee up. Again, Squat down as if you are sitting
in a chair and repeat the twisting of the torso to the left side while
raising the left knee toward the chest. Continue this pattern for
the desired number of reps being sure to do both right and left
before counting one,
Start in a push up position.
Now bend the elbows and
place them at 90 degrees
resting your weight on you
forearms. Elbows should be
directly under the shoulders,
and body should be in a
straight line from the feet to
the head. Now, lift one hand
and place directly under your
shoulder straightening your arm. Repeat this motion on the other
side ending in a pushup position. Next, lower yourself back down
into a plank positions and onto your forearms one side at a time.
Repeat desired number of reps leading with the right arm, and
then repeat desired number of reps on the left side.
Begin in a standing position. Squat down placing your hands
on the fl oor in front of you. Hop your feet back into a pushup
position (a push up can be added here to increase diffi culty). Next,
hop your feet back in toward your chest. Lastly explode up into an
upright jump. Repeat for the desired number of reps.
SQUAT WITH AN ABDOMINAL TWIST PLANK UP
BURPEE
12 / Southern Indiana Fitness Source / October 2014
G
dd
Anyone can enter. Winners will be based on the most votes.
Facebook Video Contest
How to enter:
10GIVE ME 10
If further instruction is needed on any of these exercises, visit
www.wellnesscsi.com/give-me-10 to watch the video version of this workout.
The Give Me 10 initiative is to encourage people to give at least 10 minutes
a day to exercise. Even 10 minutes has proven to have a positive impact on our
health and well-being.
GIVE ME
Workout #7
Southern Indiana Fitness Source / August 2014 / 13
This 10 minute workout can be done once, or multiple times,
depending on your fi tness level. This particular exercise program is
done while sitting in a solid, stable chair with arms on it. Great for
older adults, sedentary people or folks tied to their desks.
1. Chair Dips (1 min.)
2. Bicep Curls (1 min.)
3. Knee Extensions (1 min.)
4. Seated Leg Slides (1 min.)
5. Shoulder Retractions (1 min.)
6. Modifi ed Push-up (1 min.)
7. Chair Marching (1 min.)
8. Squats (1 min.)
9. Seated rotations (1 min.)
10. Abdominal Squeezes (1 min.)
mes,
m is
t for
// TARAH CHIEFFI
// photos by CHRISTOPHER FRYER
Sweet treats are easy to fi nd as
Halloween approaches, but the
ingredients and the nutrition
information can be downright scary!
Try a few of these healthy alternatives
at your next party or send them along
to school with the kids for a little tasty
and nutritious fun without the fright.
SPOOKY TREATS
14 / Southern Indiana Fitness Source / August 2014
Ingredients• 6 bananas• 36 dark chocolate
chips
vscalories
calories from fatcholesterol
sodiumfi bersugar
BANANA GHOSTS646
0 mg1 g2 g8 g
HALLOWEEN GHOST PEEPS1100010 mg0 mg26 g
Halloween Party TreatsENJOY
• Serving Size - 1 container (3 ghosts)
Directions• Peel bananas and slice in half
so that you can stand each half upright.
• Place two dark chocolate chips next to each other as the eyes with the pointy end facing out.
• Place one dark chocolate chip below the eyes as the mouth with the fl at end facing out.
• Serving - 1 ghost (makes 12)
CANDY CORN
MONSTER MOUTHS13680
0 mg76 mg
2 g9 g
FRUITY CANDY CORN POPSICLES
783.6 g0 mg
12 mg1 g8 g
Ingredients• 1/2 cup vanilla Greek
yogurt• 1/4 cup almond milk• 1/3 cup orange juice• 1/3 cup pineapple juice
334455 mg163 mg4 g60 g
BRACH’S CANDY CORN1500g0 mg75 mg0 g28 g
Directions• Stir together yogurt and almond milk and pour
evenly into four popsicle molds to fi ll about 1/3 of the way. Freeze for 2 hours.
• Pour orange juice evenly into molds until about 2/3 full. Freeze for 2 hours.
• Pour pineapple juice evenly into molds until full. Push the popsicle sticks into each mold and freeze for at least 4 hours.
ROCKY MOUNTAIN CHOCOLATE FACTORY CARAMEL APPLEvs
caloriescalories from fat
cholesterolsodium
fi bersugar
• Serving - 1 mouth (makes 16)
vscalories
calories from fatcholesterol
sodiumfi bersugar
• Serving Size - 26 pieces
• Serving size - 1 popsicle (makes 4)
• Serving Size - 1 apple
Directions• Slice apples into 8 equal
slices so they look like lips.• Spread 1/2 tablespoon of
peanut butter on each apple slice.
• Place 4 or 5 yogurt covered raisins on half of the apple slices so they look like teeth.
• Stick 2 slices together (one with teeth and one without) to make a mouth.
Ingredients• 4 apples• 1 cup organic peanut butter• 1/2 cup yogurt covered
raisins
Southern Indiana Fitness Source / August 2014 / 15
CANDY APPLE
g
16 / Southern Indiana Fitness Source / October 2014
DENTAL CARE
Southern Indiana Fitness Source sat
down with local dentist Dr. Michael
Kirchner, owner of Kirchner Dental,
which has been at its Jeff ersonville
location for four years.
QUESTION: Why did you de-
cide to go into dentistry? How
long did you know that
dentistry was your passion?
ANSWER: I wanted to go into
dentistry because I wanted to help
people. There is great satisfaction in
improving someone's health and self-
esteem through their smile.
Improving someone's smile can
cause them to feel better about them-
selves and have a new spring in their
step. Sometimes it can be dramatic. It
is amazing how improving their smile
can improve their self-confi dence and
overall demeanor.
QUESTION: Why did you buy
the practice?
ANSWER: I wanted to practice in
a smaller community where I could
Dental Care:
with Kirchner Dental
Q
• WHO: Kirchner Dental
• WHERE: 1706 Willamsburg Drive,
Jeff ersonville
• PHONE: 812-283-5550
• WEBSITE: Jeff ersonvillesmiles.com
SO YOU KNOW
ADVERTORIAL
OCTOBER IS NATIONAL DENTAL HYGIENE MONTH
Southern Indiana Fitness Source / October 2014 / 17
make a diff erence. My wife and I value com-
munity involvement and service. When we
lived on the East Coast, it was hard to feel as
if you could make a diff erence. Everything
was so fast-paced and stressful.
Southern Indiana is great place to live.
The people are wonderful and they have
welcomed us with open arms. It was an
easy choice to make.
QUESTION: How long have you
been in the dental fi eld?
ANSWER: I graduated from dental
School in 2007 and then did a hospital-
based residency treating patients with
severe health conditions or disabilities.
QUESTION: You do a lot of com-
munity work. What all do you par-
ticipate in and why is community
work so important to you?
ANSWER: We consider it a joy, a privilege
and a responsibility to give back as much as
possible to the community we live in.
We participate with Donated Dental, an
organization that provides dental services
free of charge to individuals who are in
need. We recently hosted a Dentistry From
the Heart event, during which we provided
free dental services to individuals in need
for the entire day. Patients were able to
choose between one free cleaning, one free
fi lling or one free extraction. It was a lot of
fun and we had patients lined up with lawn
chairs at 5:30 in the morning.
We enjoy supporting veterans and have
done fundraisers and events to benefi t
organizations like the Wounded Warrior
Project and Operation Gratitude. We buy Q
Q
— DR. MICHAEL KIRCHNER
OWNER OF KIRCHNER DENTAL
I wanted to go into dentistry because I wanted to help people.
Th ere is great satisfaction in improving someone’s health and self-esteem through their smile.
Photo by Tyler Stewart
Photo featured in 20 under 40.
File photo.
continued on page 18
ADVERTORIAL
18 / Southern Indiana Fitness Source / October 2014
DENTAL CARE
back candy after Halloween each year from
local children for $1 per pound. The candy
is then sent, via Operation Gratitude, to U.S.
troops serving overseas. The One Southern
Indiana Chamber has been like a second
family to us and we like supporting other
small businesses.
We enjoy supporting local charities,
fundraisers and silent auctions. If it is im-
portant to our patients it is important to us.
QUESTION: Tell us about your
education.
ANSWER: Dental School: Indiana Uni-
versity in Indianapolis; Undergrad: Ste-
venson University in Maryland; Residency:
University of Toledo Hospital in Ohio.
QUESTION: What about your
background?
ANSWER: I’m from Baltimore, Md. I
moved to Indiana for dental school. I saw
the movie “Hoosiers” and wanted to be a
part of that type of community.
QUESTION: The business
you bought has grown
tremendously. What would you say has
helped your business grow so much?
ANSWER: My wife and I pray each day
that God would bless the practice so that
we might bless others. The credit belongs
to Him. We want to provide a service that
has more value than the compensation
that we receive in return.
In addition, to general dentistry we
have found a unique niche with helping
patients with dental issues that may not
be addressed elsewhere. We help patients
with sleep apnea who cannot tolerate a
CPAP mask with custom fi tted dental appli-
ances. Patients who have dental fears and
anxiety benefi t from our sedation options
and individuals with TMJ and facial pain
can be helped with equilibration of the
bite. We also spend a lot of time in training
the team to provide exceptional customer
service.
QUESTION: What kind of
services do you off er or specialize
in at Kirchner Dental?
ANSWER: We provide general dental
services and niche services like sedation
dentistry, implant dentistry and treatment
of facial pain and sleep apnea. We take
pride in being able to provide complex
treatment. We have relationships with
physicians where we treat complex cases
together. It’s truly a multispecialty relation-
ship.
QUESTION: One thing you
would want everyone to know
about your practice is?
ANSWER: We are diff erent than other
practices. We have advanced training to
treat problems that many offi ces are not
equipped to treat.
QUESTION: How many people
work at your practice?
ANSWER: 11 including myself
QUESTION: Do you treat chil-
dren as well as adults?
ANSWER: We treat the entire family. We
love to see children. Our hygienists are
great with the kiddos and helping them to
enjoy their visit.
h
t
g
c
o
a
p
d
c
s
5
f
Kirchner Denitist’s offi ce is located in Jeff ersonville. Photo by Tyler Stewart
DENTAL CARE Q&Acontinued from page 17
ADVERTORIAL
Southern Indiana Fitness Source / October 2014 / 19
October is National Dental Hygiene
Month and it is a great time to think
about keeping the smile you have
in the best possible condition. Local
Kirchner Dental Hygienists Holly Tate,
RDH and Amber Payne, RDH shared
their top tips and best practices for
great oral health:
• Brush twice each day for at least
two minutes.
• Floss once daily
• When brushing, be sure to brush
your entire mouth and not just
your teeth. Brush your gums,
tongue and the roof of your
mouth.
• Visit a Dental Hygienist for a
cleaning at least twice each year.
Most Dental Insurance Plans
cover the complete cost of these
visits.
• Use an electric toothbrush.
Power brushes remove more
plaque than manual brushes.
• Treat Periodontal (Gum) disease
at the onset. It can lead to bad
breath and a large assortment of
health issues from tooth loss to
heart disease.
• Contact your dentist or hygienist
if you notice any bumps or sores
in your mouth or on your tongue
that last more than two weeks.
• Avoid drinking beverages that
contain sugar throughout the
day.
• Don’t put off cleanings and
dental visits to “save” money.
Regular cleanings and check-ups
actually save you time, money
and discomfort throughout your
entire lifetime.
• Don’t let fear or anxiety about
dental visits prevent you from
keeping your teeth healthy. Visit
a dentist who off ers options for
anxiety such as nitrous oxide or
sedation.
QUESTION: What sets your practice
apart from the average dentist?
ANSWER: It’s just more fun here. We always
have some type of contest, giveaway or promo-
tion going on. We have drawings for barbecue
grills, televisions and Christmas shopping trips.
Patients are treated to a complimentary
comfort menu, which provides blankets, music
options and other options to help relax and feel
as comfortable as possible. Patients also enjoy
personal hand-written cards, free birthday
dinners and giveaways. We are not a corporate
chain and we live here and love this community
so our patients can expect our support for their
5K runs, adoption benefi ts, school and sports
fundraisers and silent auctions.
— Dr. Michael Kirchner
Top Tips & Best Practices
For Top Dental Health
Kirchner Dental participated in the Dentistry from the Heart event and blood Drive. Submitted photo.
ADVERTORIAL
20 / Southern Indiana Fitness Source / October 2014
Track & Field, Cross Country, Road Racing ... He’s done it all at every level — no kidding. Locally he’s the spirit behind Fast Freddie’s 5-Miler, The Leprechaun Run, the Clarks-ville Parks Summer Running Series, and the Runner of the Year. His advice to all: “Stay
active. Do something.”
FRED [email protected]
RACING
Very few successful running coaches at the high
school level and higher send their runners into a
race without a particular tactic to execute. Usually
it deals with pace or maybe where or when to accel-
erate. It is something that has been drilled or talked
about prior to the event.
During the second half of my coaching career it
became apparent that we coaches often looked at so
many aspects of a race that the athlete was so over-
whelmed with questions that we lost track what
really mattered — self-improvement as a racer and
as a person.
What evolved was a basic three-question evalu-
ation that formed the basis of every post-race dis-
cussion with the athlete. In addition to the runners,
I did this with hurdlers, jumpers and throwers. And
it will work with you in your event as well.
Something I wanted the athlete to do was actu-
ally “learn” the event, not merely participate in it.
A good teacher must learn what he/she is teaching,
and I wanted my athletes to learn what they were
doing so that they could pass on that info. How do
you deal with a hilly versus a fl at course; heat as
opposed to cold; shoe-type in dry or muddy weath-
er? What did you learn about the event today?
Th en I asked my runner to learn how she applied
her abilities to the event. Sure, we’re all runners,
but each of us have diff erent innate talents. How
did you use what you took to the starting line? All
of you go out to “run” your race, but “how” do you
run this event to maximize YOUR abilities at this
distance? One doesn’t race a mile like a 5k, but
maybe this individual should.
Finally, fatigue and duress bring out our true
character. Each of us performs well when we are
fresh and things are going our way, but how do you
perform when things are going against you, and
you are so tired you want to quit? At some point in
virtually everything we do fatigue or surprises must
be faced. Often we can learn how we deal with real
life struggles by how we deal with similar issues in
our pastimes (running?).
I have often wondered how many of those I
coached, when faced with a crisis in their adult life,
looked back on how tough things were in a particu-
lar race and recalled that same tenaciousness to get
through that personal or family ordeal.
Give it some thought!
Don’t Let Fatigue or PainKeep You Fromthe Activities You Love!
Call Us Today!
Our approach to total body wellness will keep you active and energized
Chiropractic adjustments can bring your body back
to its natural state of alignment, improving your body’s balance,
performance and energy-at work and at play!
orthodontic treatment before they have all their permanent teeth in.
Th is is called “Phase I” treatment and is shorter in duration than full
braces.
How often do patients see the orthodontist when they have
braces?
Most orthodontic patients are seen every 4-6 weeks, but the time
between appointments can vary from case to case.
What do retainers do and how long should they be worn?
Retainers hold your teeth straight. I have patients wear them
full-time for the fi rst 6 months after braces, and then nighttime for a
lifetime. Th e reason you don’t want to stop wearing your retainers is
because teeth have a natural tendency to shift over time and nightly
retainer wear helps prevent this from happening.
How do I get an appointment for a free consultation?
To get an appointment for a free consultation, please call my offi ce
location that is most convenient to you:
• New Albany BracesBracesBraces: 812-944-8200
2441 State Street, New Albany, Indiana 47150
• Jeff ersonville BracesBracesBraces: 812-284-2272
2917 East 10th Street, Jeff ersonville, Indiana 47130
ASK THE ORTHODONTISTcontinued from page 7
Rethinking your race
Southern Indiana Fitness Source / October 2014 / 21
TOM MAY
Tom May is the Minister of Discipleship at Eastside
Christian Church in Jeffersonville. He holds his
undergraduate and graduate degrees from
Cincinnati Christian University and Seminary. He
is an adjunct instructor in the Communications
Department at Indiana University Southeast.
Down in the mouth
FAITH
When I sit down to write the article for
the monthly Fitness Source magazine, I
always try to focus my column on one of the
themes of the month. You may think that
making a connection between biblical or
spiritual things and dental health is going to
be a challenge. If you are ready for the jour-
ney, grit your teeth and hang on tight.
I am acutely familiar with dental pain.
Not long ago I cracked a tooth to the de-
gree that it would require a crown to repair
it. As with many of my dental catastrophes,
I do not have an exciting story to tell to
explain the damage. I didn’t decide to shat-
ter a diamond with my molars nor attempt
to leave my teeth prints on the granite
countertop. I can’t even brag that I was
eating tortilla chips and queso. I cracked my
tooth devouring a baked potato. Th e extra
butter was just too much for my tooth to
withstand.
Th e pain was excruciating. Wave after
wave of piercing bullets pummeled the
exposed portions of my tooth. Muffl ed
groanings of anguish escaped my lips. Th e
pain was so intense, so severe that tears
fl ooded my spirit and overfl owed through
my eyes. Th e pain didn’t go away, and I could
not help but dwell on it, so the pain simply
overwhelmed me.
But there is another kind of dental pain
that haunts me even more. Th ere are some
toothaches that linger and prevail. I am a
victim of the documented medical ailment
called Ohio Valley Sinus Rot — a wide-
spread condition for anyone combining the
possession of sinuses and residence within
a 20 mile radius of the Ohio River. Th ere are
times of the year that my sinuses are so tight
that my teeth hurt.
Th e pain doesn’t make me scream. It
doesn’t keep me from going to work or doing
activities. But the pain persists. It is there
when I turn my head. It is there when I eat
a sandwich. It is there when I smile. It is the
last pain that I feel before I drift off to sleep.
It is the fi rst pain that I feel when I blink my
eyes open in the morning. Th e pain doesn’t
goes away, and if I dwell on it, the nagging
nature of the pain overwhelms me.
I would do just about anything to avoid
pain in my teeth.
It is interesting to me that one of the
concepts that the Bible uses to describe hell
— the place of eternal separation from God
— is that of gnashing teeth. Th e Greek word
that is translated “gnashing” is a power-
ful word. It doesn’t denote the gritting or
grinding that some people have when they
sleep. Picture instead using a Sears’ Ken-
more grinding tool and applying it with a
vengeance to your front teeth. Th e enamel is
forcefully removed — grinded, gnashed —
from your teeth.
Th e Biblical writers are clear. Life without
God – either here on earth, or destined for
all eternity – is the most evil of all evils, the
most destitute of all desolations. It is the
darkest of darks, the fi eriest of fi res, the
most alone of all aloneness that ever existed.
It is like having the enamel peeled from your
teeth.
I hope I am wise enough to do anything
that I can to avoid an eternal pain in my
teeth.
OCTOBER IS NATIONAL DENTAL HYGIENE MONTH
22 / Southern Indiana Fitness Source / October 2014
Women are not the only ones
that suff er from hormonal imbal-
ances. According to the U.S. Census
Bureau, an astonishing 4 to 5 mil-
lion American men have symptoms
of low testosterone levels — but
only 5 - 10 % of these men seek
treatment.
Men may be concerned that as
they age, they will experience a
decrease in energy, fatigue, weight
gain, loss of muscle, and even loss
of sex drive. Th ey want to be able
to maintain that “competitive
edge” in their careers, workout pro-
grams, and various other activities
in their life.
When a man hits thirty, his tes-
tosterone levels begin to decline.
As he reaches his 40s and 50s
they drop even more drastically.
If you’re struggling to get through
your day due to fatigue, or exercis-
ing but still not losing weight, you
may be experiencing andropause,
also referred to as “male meno-
pause.”
If it feels as though you have
lost your edge, and you believe you
may be experiencing andropause,
there is a solution — bio-identical
replacement therapy or BHRT.
BHRT works by matching the
exact hormones that are naturally
produced by your body in order to
recreate what the body has lost.
Since no two men are alike, diff er-
ent men need diff erent amounts
of hormones, mainly testosterone,
to address their specifi c needs.
BHRT is able to match you with the
specifi c hormones you need, result-
ing in a boost in your health and
overall well-being.
If you’re one of the millions of
men suff ering from the symptoms
associated with andropause, talk
with your doctor about bio-identi-
cal replacement therapy. Not only
will the compounding pharmacists
provide you with a natural treat-
ment that may ease your symp-
toms, but they may also help you to
regain your health and confi dence,
leaving you feeling years younger.
— Denise Orwick, RPh, Regis-
tered Pharmacist. Precision Com-
pounding Pharmacy
WELL-BEING
— Precision Compounding Pharmacy
ADVERTORIAL
Bio-identical Hormone Replacement Therapy
4 to 5
Only
4 - 5 %
millionAmerican men have
symptoms of low
testosterone levels.
seek treatment
for Men?
TO PLAN YOUR VISIT to Alabama’s Robert Trent Jones Golf Trail, visit rtjresorts.com or call 1.800.949.4444 today.
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HI, I’M JOE TAYLOR. Overton, Texas. What keeps me coming back to the Trail? It’s just absolutely sensational.
I have people tell me what they’ve spent playing one round at Pebble Beach and a night at the hotel, or going to
Pinehurst for a couple rounds. We do the entire week, travel, hotel, green fees, good meals and everything for
the price of one day at these places. And it’s absolutely a sensational place to come.
COVER
// MATT KOESTERS [email protected]
// photos: CHRISTOPHER FRYER
LOUISVILLE — If you could only see
William Walker from the neck down, you
would never guess that his body belongs to a
46-year-old man. Only his short, silvery hair
gives away his age.
A former U.S. Army master sergeant and
20-year veteran infantry soldier, Walker
didn’t give up physical work when he left the
military in 2009. Now a fi refi ghter in Louis-
ville, the New Albany resident is also a trainer
at CrossFit the Ville, a NuLu-based CrossFit
box. And make no mistake about it: When
it comes to fi tness, there aren’t many men
Walker’s age that can come close to his level
of fi tness. Not here, not in the country, not
anywhere in the world.
Walker proved that in July when he placed
10th overall in the 45-49 men’s master divi-
sion at the 2014 Reebok CrossFit Games.
“Coming out of the qualifi cation process I
was 16th, so my goal was to fi nish in the top
10,” Walker says. “I fi nished 10th, so I was
very happy with that.”
Twenty men arrived in Carson, Calif., on
July 23 to compete in Walker’s age group, but
the Carson event was the last of a grueling
competition that began with more than 7,000
men. Not all of the open competitors were
members of a CrossFit gym — it’s called a
“box” in CrossFit lingo — but most were.
CrossFit is a fi tness company with more
than 10,000 affi liate gyms throughout the
world today. Th e philosophy of CrossFit
incorporates the functional movements of
powerlifting, gymnastics, cardio and Olympic
weightlifting, and puts an emphasis on vari-
ety and muscle confusion. Th e exercises being
done at a CrossFit box will vary every day.
And it’s competitive. CrossFit members are
encouraged to track their progress, get more
reps and get them faster. Th e CrossFit Games
CROSSFIT COMPETITORNew Albany man earns 10th place in his age class at CrossFit Games
// BY THE NUMBERS
William Walker’s maximums
in Olympic lifts:
CLEAN & JERK 240 lbs
SNATCH 180 LBS
DEADLIFT 405 lbs
BACK SQUAT 335 LBS
MAX PULL-UPS 50
ON THE WEB
crossfi ttheville.org
CHECK IT OUT
CrossFit the Ville
721 E. Main St., Louisville
502-235-4545
info@crossfi ttheville.org
24 / Southern Indiana Fitness Source / October 2014
William Walker, 46, New
Albany, does snatches during
a workout at CrossFit the
Ville in Louisville. Walker
competed in the 2014 Reebok
CrossFit Games in California
earlier this year and placed
10th in the 45-49 age group.
began in 2007, a logical extension of the fi t-
ness philosophy. Not every CrossFit mem-
ber is working to get to the CrossFit games,
but many attempt it either as individuals or
members of a team.
“Preparation is never-ending,” Walker
said.
Walker fi rst learned about CrossFit in
2009 after retiring from the military. He
had been hired as a trainer at a traditional
gym, but the owner decided to pursue the
CrossFit model, and Walker went along
with it. He hasn’t looked back.
“CrossFit is fun,” says Walker. “It’s inter-
esting. It involves so many diff erent compo-
nents of fi tness.”
Walker tried to make it to the CrossFit
fi nals in 2013 as a member of a team, but
his experience trying to get ready for those
games pushed his body past its limits.
“I’m not going to lie to you, I felt like I
got hit by a truck when I woke up every
morning I was getting out of bed because I
was training so hard, competing with those
young guys,” Walker recalls. “Th e weights
were heavy, the movements were complex
and I was starting to have some issues that
are involved with overtraining.”
Walker took three months off from
CrossFit last year, instead opting to pursue
a more traditional gym regimen. He credits
his brief time away for giving him perspec-
tive on how to train at his age.
“Th is year, I’ve been smarter with my
training,” Walker says. “I haven’t gone as
hard as I did, but I’ve gone hard enough.”
Th e CrossFit Games don’t evaluate
competitors in an event they’ve trained
for specifi cally. Rather, it tests overall fi t-
ness, and the competitors walked into the
competition’s fi nals without any advanced
knowledge of what they’d be doing or how
they would be evaluated.
“We didn’t fi nd out what our actual work-
outs were going to be for the competition
until Sunday morning,” Walker says. “We
checked in on Sunday, and the competition
started on Tuesday, so you had a couple of
days to work on your tactics, if there were
any for the workouts. Some of them were
like that, and some of them were just dead
sprints, go as hard and fast as you could.”
Fresh off his 10th-place fi nish at the
CrossFit Games, Walker’s not taking a
break from CrossFit this time around. He’ll
be 47 for the next CrossFit games, and he
plans to keep competing.
“As soon as I got back from California,
I jumped right back into training and I’m
fi ne,” he says. “I feel great.”
Southern Indiana Fitness Source / October 2014 / 25
k 1. William Walker, 46, New Albany, works on a rowing machine during a workout
at CrossFit the Ville in Louisville. 2. Jumps rope. 3. Muscle ups. 4. Pull-ups.
1.
2.
3.
4.
26 / Southern Indiana Fitness Source / October 2014
JULIE [email protected]
Julie Callaway is the Senior Wellness Director at the Floyd County YMCA. She has a degree in Sports Studies from ISU with a specialization in athletic training.
As I was reading the research paper, “Exercise
in Prevention and Management of Cancer” by
Newton and Galvao, it stated that, “Regular and
vigorous exercise has been scientifi cally established
as providing strong preventative medicine against
cancer with the potential to reduce incidence by 40
percent.”
It also stated that, “Th ere is now irrefutable
evidence from large prospective studies that regular
exercise, post-diagnosis, will actually increase survi-
vorship by 50-60 percent.”
Sounds to me like exercise should be prescribed
as medicine and if more oncologists, nurses and
primary physicians would recommend it to their
patients they would be more likely to do it than if an
outside source was recommending it because of the
trust the patients have built with those health care
providers.
Some of the benefi ts of increased physical activity
for cancer survivors are:
• Decreased side eff ects from their treatment/
surgery.
• Decreased fatigue, depression and anxiety.
• Increased quality of life.
• Increased weight loss/maintenance.
• Decreased cardiovascular disease risk.
• Decreased bone loss/fractures.
• Improved body composition.
• Decrease recurrence or new cancers.
Th e American College of Sports Medicine has ac-
tually developed a certifi cation called “the certifi ed
exercise trainer” for personal trainers and health
professionals to become educated in counseling
and providing safe exercises for cancer survivors.
Th e YMCA of the USA has partnered with the
LIVESTRONG foundation to provide a program, at
specifi c Ys, called LIVESTRONG at the Y. Th is is a
free 12-week program for cancer survivors in which
they will receive an exercise program specifi c to their
needs from a trained instructor. Th ey will also ben-
efi t from the education, shared experiences, support
and motivation from the other participants.
Cancer survivors who would like to exercise would
benefi t from cardiovascular exercise and resistance
training, but there are precautions of which to be
aware depending on the type of treatment and also
the type or location of the cancer. Make sure you
begin slowly, below your perceived ability working
yourcommunitybank.com
Make your
HEALTH
continued on page 28
EExercise as Medicinexercise as Medicine
Southern Indiana Fitness Source / October 2014 / 27
FIT PARENTING
NATALIE [email protected]
Coach Natalie Allen is owner and director of Stretch-n-Grow Southern Indiana. She has achieved various state, national and world titles as a competitive athlete which has allowed her to instill a passion for wellness in her youth fitness classes.
When she isn’t dedicating time to helping youth in the area get up and move, Natalie likes to spend time outdoors with her dogs and her family.
I remember the moment I made a fi rm decision
to take better care of my teeth. It wasn’t when the
dentist talked to me about gingivitis or cavities;
it was when I learned that my dental health was
related to my cardiovascular health. It was that con-
nection that turned the light bulb on for me. With
children I think it’s imperative that we not only
teach the importance of good hygiene, but that we
teach that every process in our bodies is connected.
Here are a few suggestions to help turn this light
bulb on in your little one’s mind about their whole
body health:
SUGARTh is is the number one topic I talk about with
kids. Th ere are so many sweet treats that are readily
available and so many of them are disguised as a
healthy snack. Kids need to understand the diff er-
ence between a “treat” and a “snack.” Th ey should
be constantly reminded that things like cookies
and candies are only once in a while treats and the
fruits and veggies are foods they can snack on as
much as they want. To connect sugar to their body,
I usually present it this way; sugar is like a mean
bug that likes to take good stuff away from your
body. Kids can understand this concept because we
have related it to something large enough for them
to visualize.
SWEATINGSurprisingly, a lot of kids associate sweating as
a negative response. My thoughts are that they
see and hear a lot of their immediate caretakers
show emotions of anger or frustration when they
perspire. Th is needs to be recognized from an adult
stand point. Children have many learned responses
to diff erent stimuli and if we are showing them
that it’s uncomfortable to sweat, then what we are
teaching them is that excess movement or physical
activity should be avoided because it makes you un-
comfortable. Th e truth of the matter is that most of
us do not like to sweat and it can be uncomfortable
to exercise especially if you are new to fi tness. If we
look at the bigger picture we can see that our reac-
tions and responses are a very powerful teaching
tool that should be utilized to its fullest potential.
HYGIENEKids tend to either love to stay clean or love to
stay dirty. Making the connection between hygiene
and health can get the wheels turning in your
child’s brain about wellness as a lifestyle choice and
not just a 90-day kick. When thinking about their
teeth, help them to think in terms of, if their teeth
had feeling like a person, how happy their teeth are
when they get brushed often and how much they
like healthy snacks.
Children love to please their caregivers. If we can
help make this connection for them, they will learn
to please their teeth, body, mind and those around
them who they care for. Th ey start to learn to
respect their bodies and naturally start to make an
important life decision to live a healthy lifestyle.
Early Connections
Exercise as Medicine
28 / Southern Indiana Fitness Source / October 2014
It’s 11 a.m. and you’re already
on your third cup of coff ee, wait-
ing for the caff eine to kick in.
Afternoon rolls around, and all
you want is a nap. We’ve all had
days like this. Women now are
busier than ever, and seldom get
that ideal eight hours of sleep.
But follow these four tips, and
you’ll have more energy to get
you through whatever your day
brings.
1. Don’t Skip Breakfast
Your mother was right. Re-
search shows that breakfast really
is the most important meal of
the day. Breakfast provides the
nourishment your body needs
after starving through the night.
Not only does it give you energy
to start the day without a mid-
morning slump, but it provides
nutrients you need to be able to
function properly all day long.
When you skip breakfast, you’re
“running on empty,” which can
leave you feeling drowsy and
energy-deprived. To be as ener-
gized and effi cient as possible,
start with breakfast.
2. Exercise
Th e benefi ts of exercise are
endless, but one big one is
increased energy. You feel better
after a good workout because en-
dorphins boost your energy level.
And consistent exercise speeds
up your metabolism, so you have
more energy all the time. Th e
trick is to pick something you
enjoy doing — anything that gets
your heart pumping and your
blood fl owing. Play a game of
pickup basketball with the kids,
take tennis lessons, go walking
with a friend, or sign up for a
class at your local gym.
3. Stop Stressing
Anxiety and stress take a
bigger toll on your body than
you realize. Research shows that
stress-related emotions expend
large amounts of energy, and
leave you feeling physically and
emotionally drained. Next time
you’re stressed, try talking with
friend, joining a support group
or taking a yoga class to help you
relax.
4. Don’t Sugar-Coat It
Busy women don’t always have
the time or the opportunity to
make the healthiest food choices.
When you need a little pick-me-
up, it’s easy to grab a candy bar
here or a soda there. But nothing
will crash your energy levels
faster and leave you feeling more
tired than simple sugars. Because
your body burns them faster,
you’ll get that initial energy
boost for thirty minutes to an
hour, then crash once it wears
off . Try choosing a snack with
lean protein or healthy fat that
will keep you feeling satisfi ed
longer.
Paying attention to your body
with these helpful hints is an
easy and effi cient way to enhance
your natural energy levels.
Christopher S. Grady, MD
Attending Physician, OB/GYN
WomanCare (woman-care.org)
WOMAN CAREADVERTORIAL
your way up to exercising every
other day at a moderate intensity
that is symptom limited.
Th e exercise program can be
home based or more supervised
at a facility. Survivors with
cardiac issues may require greater
supervision as will metastatic
patients. Whatever you do, make
sure you avoid inactivity and
return to normal daily activities
as quickly as possible.
Boosting Your Boosting Your Energy LevelsEnergy Levels
—WomanCare
EXERCISE AS MEDICINEEXERCISE AS MEDICINEcontinued from page 26
101 W. Spring Street, Fifth Floor - New Albany, IN 47150
Phone: 812-948-8475 Fax: 812-948-8732
www.axiomfsg.com
Abraham Lincoln, the 16th president of the United
States, led the US through the Civil War.
Did you know... Lincoln returned $10 to a gentleman
who paid him $25 for drawing up a deed, asserting $15
was sufficient for the service?
INTEGRITY is one of our Core Values, and we
believe strongly in always being honest, ethical, and
transparent. We want to thank our clients for the trust
and confidence you’ve placed in us to always serve
you with the utmost integrity.
Integrity
Wells Fargo Advisors, LLC. Member SIPC
Vaughan Scott, MBASenior Vice President – Investment Officer
Eric BallengerSenior Vice President – Investment Officer
Michael Grau , CFP®Vice President – Investment Officer
Providing expertise in serving family businesses and entrepreneurs.
Southern Indiana Fitness Source / October 2014 / 29
Jarret Oldham, of Floyds
Knobs, won the University of
Dayton Collegiate Triathlon
(swim 800 meters, bike 21 miles,
run 3.5 miles) at Waynesville,
Ohio, on Sept. 14.
Oldham also fi nished fi rst in
the collegiate division of the
Playmakers Classic Triathlon in
St. Johns, Mich., Olympic-length
race (swim 600 meters, bike 18
miles, run 5 miles) on Aug. 24.
Jarret competes as a member
of the Purdue University Triath-
lon club at Purdue University,
where he is a junior. He is a
graduate of Floyd Central High
School.
— Submitted
First Month
$0 JOINING FEE &
FREE!!Special offer is valid through 10/31/14
New Members Only. Certain Restrictions Apply.
• Circuit Training
• Free Group Fitness Classes
• 100+ Cardio Machines
• Free Weights
• Cardio Theater
• Child Care
• Complimentary Fitness
Consultation
• Racquetball
• CrossFit• Free Tanning• Zumba• Spinning• TRX• Insanity• Kettlebells• Saunas• Massage• Cafe• And More!
951 E Lewis & Clark Pkwy Clarksville, IN • 47129 812.284.4900
4430 Charlestown Rd New Albany, IN • 47150
812.949.5051
SUCCESS
Triumphant TriathlonsFloyds Knobs native dominates eventsFlo
30 / Southern Indiana Fitness Source / October 2014
NUTRITION
Tarah Chieffi is on a mission to spread the word that healthy eating can be simple and delicious. Not only is she pursuing a master’s degree in health and nutrition education, Tarah also likes to blog. Check it out at www.whatigather.com
TARAH CHIEFFI
Halloween has become synonymous with trick-
or-treat bags bursting at the seams with candy and
school parties with sugary treats. While it isn’t
necessary to avoid these festivities entirely (what
fun would that be?), here are some “tricks” for en-
joying this abundance of “treats” in a healthy way.
Whether you are the one passing out the sweets or
you are a parent who has to deal with those bags of
candy, these tips are for you!
Choose a “healthier” candy: We all know candy
isn’t necessarily a health food, but some choices
are better than others. For example, dark chocolate
(70–85% cocoa) is rich in minerals, healthy fats and
antioxidants and may protect against heart disease.
You can fi nd natural and organic hard candies,
lollipops and gummy bears made with real fruit
extracts instead of high fructose corn syrup. Th ere
are even allergy-friendly candies that are gluten-
free, nut-free and dairy-free. As an alternative to
candy, you can also hand out nuts, raisins or mini
fruit and nut bars (e.g. Lara Bars).
Candy alternatives: You can forgo the candy
and hand out items like temporary tattoos, stick-
ers, yo-yo’s, bouncy balls, straws, rubber spiders,
glow sticks or mini water bottles. If you aren’t
quite ready to give up the candy game altogether,
off er kids an assortment of candy and some of the
alternatives mentioned above and let them choose
their favorites.
Ration the treats: Let your kids have a little
fun on Halloween night with their favorite pieces
of candy and then stash the rest away. Let them
choose only two or three pieces a day at snack time
instead of plowing through all of it in one night.
Set up a trade-in: Allow your kids to indulge in a
few of their favorite candies after trick-or-treating
and off er to “trade-in” the rest of the candy for a
trip to the toy store, the arcade, mini golf or their
favorite restaurant.
Participate in a candy buy-back program:
Many dentists and other local businesses will now
“buy-back” kids Halloween candy in exchange
for money or prizes. Th rough certain programs,
donated candy is often sent in care packages to U.S.
military troops stationed overseas.
Use it as a teaching opportunity: Th ere are
a couple of ways you can use Halloween as an op-
portunity to teach your kids about healthy eating
habits. Th e fi rst, and most important, is to be a
good role model for your children. No matter what
you tell them, kids are going to follow our lead and
do what they see us doing ... not what we tell them
they should be doing. Let your kids see you making
healthy choices and they will follow suit. Th is is also
a good time to teach kids about food quality, how to
read food labels and that treats should be enjoyed
in moderation. If your diet is made up of mostly
healthy, whole foods there is always room for a
little treat now and then!
Healthy trick-or-treatingFile photo.
CONDITIONS TREATED• Cirrhosis
• Colitis
• Crohn’s Disease
• Diverticulosis & Diverticulitis
• Gallstones
• GERD/Heartburn
and Reflux Esophagitis
• H. Pylori and Peptic Ulcers
• Hemorrhoids
• Hepatitis
• Irritable Bowel Syndrome
• Lactose Intolerance
• Pancreatitis
PROCEDURES• M2A Capsule
• Flexible Sigmoidoscopy
• G-Tube Removal
• Infusion Therapy Center
• Colonoscopy *
• EGD *
• ERCP *
• Bravo Probe
(48 hours pH testing) *
• EUS - Endoscopic
Ultrasonography *
* Always performed at
an affiliated hospital
If staying healthy at every age — and especially preserving your digestive health — is a priority for you, you should know about the experts at Gastroenterology of Southern Indiana.
Why experts? Here’s an example. When we perform a colonoscopy, GSI’s “adenoma detection rate” is more than twice the national average — even matching the rate at the Mayo Clinic. And a higher ADR means fewer deaths from colorectal cancer.
In addition to bringing you advanced techniques and new approaches, our team keeps you informed and comfortable at every stage of care. That’s probably why we enjoy a 99% patient satisfaction rating.
From a colonoscopy or infusion therapy to a more complex procedure, ask your doctor to refer you to Gastroenterology of Southern Indiana. And enjoy a longer, healthier life.
Take the years in stride. We’ll help.
A division of Gastroenterology Health Partners
2630 Grant Line Road, New Albany
812.945.0145 | www.ghpsi.com
We’ll expand your ideas about great care, too.
For this special time — or any time — enjoy the special care and expertise you can only find at WomanCare. We’re known for extraordinary care when you’re expecting. And when the big day comes, you and your little one will be in good hands, whether you choose to be delivered by one of our Board-Certified Physicians or one of our three Certified Nurse Midwives, including the most experienced in the entire metro region.
From a young lady who may be nervous about her first visit to a grandmother facing the challenges of each new decade, WomanCare is here for every phase of a woman’s life, with wellness visits and family planning, pregnancy care and delivery, care during menopause and more. We make time for every question and concern, and we work hard to see you right at your appointed time, every time. Enjoy extraordinary care at every age. Call (812) 282-6114 to schedule an appointment. WomanCare…our name says it all.
COMPLETE CARE INCLUDING:• Wellness exams• Perimenopause and menopause care • In-office sterilization birth control• In-office ablation• Hormone replacement therapy• Prenatal care • Preconception care• Family planning• Infertility evaluations• 3D/4D ultrasound• Pregnancy and delivery• Extensively skilled laparoscopic surgeons
301 Gordon Gutmann Boulevard, Suite 201, Jeffersonville, IN
812.282.6114 | www.woman-care.org
Christopher S. Grady, MD | Ronald L. Wright, MD | Elizabeth A. Bary, RN, CNM
Alison Reid, RN, CNM | Damara Jenkins, RN, CNM