fitness source - oct. 2014

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

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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

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n

,

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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


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.


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

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ON

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S

“I SURRENDER”Southern Indiana Fitness Source / October 2014 / 9


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.


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


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


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

QQ

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


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.


ADVERTORIAL


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


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


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


TOM MAY

[email protected]

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


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.

facebook.com/rtjgolf twitter.com/rtjgolf

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


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.”


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.


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


EExercise as Medicinexercise as Medicine


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


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.


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


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

fitness source - oct. 2014

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