southern indiana fitness source - feb 2014

f o r a m o r e a b u n d a n t l i f e . february 2014

SOUTHERN IND IANA

heart edition

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SOUTHERN IND IANA

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SoutHern indiana fitneSS SourCe

221 Spring StreetJeffersonvil 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 offer free copies of Fitness Source at numerous locations around Clark and Floyd counties.ONLINE: www.newsandtribune.com/fitnesssourceON FACEBOOK: Southern Indiana Fitness Source Magazine

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Christopher Fryer is a staff photographerfor the News and Tribune. He regularlycontributes to Southern Indiana FitnessSource.

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Dr. Peter Swanz, ND, FHANP is a board certified naturopathic physician with advanced training in classical homepathy and nutrition.

the heart issueTaking care of the ticker

Heart disease is the No. 1 killer in the U.S. It does not discriminate between men and women.

You’re probably familiar with that statistic. But nothing is as important as your ticker. Well, dark chocolate and red wine rank pretty high. Interesting thing is, they both might be good for your heart. In moderation, of course.

Back to the point. Heart disease is a major prick in this thing called life. Cue line of sobering facts: According to the Centers for Disease Control and Prevention, about 715,000 Americans have a heart attack each year. About 600,000 people die from heart disease in the U.S. each year. That’s one out of every four deaths. Yikes.

Several risk factors contribute to heart disease: diabetes, smoking, high blood pressure, family history.

The good news? All these risk factors can be controlled with the proper dis-cipline. Eat less. Get regular exercise. Does lifting a glass of wine to your kisser count as exercise? Whatever it takes.

February is American Heart Month. Southern Indiana is blessed with in-novative phsyicians and award-wining cardiac rehabilitation facilities that should make your heart grow three sizes.

Inside the this edition of Fitness Source you’ll read the inspiring story of Nora Newman who, three years ago, was left in a comatose state after a bad reaction to anesthesia. She also discovered her heart was ready to announce its presence in a very angry way. Nora’s road to recovery — facilitated by Floyd Memorial’s cardiac rehabilitation center — is a story of quiet faith and dogged determination.

You’ll also meet Dr. Armand Rothschild, an interventional cardiologist at Clark Memorial who has pioneered radial catheterizations in Southern Indi-ana. Instead of inserting a catheter through the groin, typical of most cardiac catheteriazations, Rothschild enters through the wrist. You’ll understand the benefits inside these pages.

Throughout this edition of Fitness Source you’ll also see an EKG design with bullet points listing heart health facts. Because journalists love bullet points and lists here are five more points that could help save yours or a loved one’s life. The five major symptoms of heart attack include:

• Pain or discomfort in the jaw, neck, or back.• Feeling weak, light-headed, or faint.• Chest pain or discomfort.• Pain or discomfort in arms or shoulder.• Shortness of breath.Cardiovascular disease, including heart disease and stroke, costs the U.S.

$312.6 billion each year, according to the Centers for Disease Control and Pre-vention. That number includes the cost of health care services, medications and lost productivity.

Those are sobering statistics. Southern Indiana is doing its part to put a dent in those numbers, though. So can you, with proper discipline. And me, too.

That corkscrew is around here somewhere.— Feel free to contact Thomas at [email protected] and follow

him on Twitter via @ScoopThomas.

Janet Steffens is a Purdue Extension Educator in Floyd County and writes a regular column about healthy eating for Southern Indiana Fitness Source.

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

Photo by ChrISToPher FryerDr. Armand rothschild demonstrates the use of a catheter in the Cardiac Cath Lab in theheart Center at Clark Memorial hospital in Jeffersonville.

by CASe beLCher

The best workout, practiced infrequently, will always fall behind doing something you enjoy and something that you will do often.So this month, we’ve created a fun workout with lots of variety.

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by ChrIS MorrIS13

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Three years ago, Nora Newman would have never pictured herself working out or spending so much free time at the hospital. but that is before she learned her heart was a ticking time bomb, with three major block-ages that required triple-bypass surgery. however, it was no ordinary surgery.

strong heart / strong body

COvER

by JuLIe CALLAWAy

heart disease is still the number one killer of Americans and sugar could be one of the reasons why.

warning signs of a

• Discomfort in the center of the chest that lasts for more than a few minutes or that goes away and comes back. It may feel like uncomfortable pressure, squeezing, fullness or pain.

• Discomfort in one or both arms, the back, neck, jaw or stomach.

• Shortness of breath with or without chest discomfort.

• Other signs may include breaking out in a cold sweat, nausea or lightheadedness.

hearT aTTaCk radical radial:

floyd MeMorial Cardiology

despiTe seTbaCk, woMan living life To The fullesT

healthy heart: NO SUgARCOATINg AllOwED

nutritionFresh recipe

// JANET STEFFENS, M.ED.Purdue Extension EducatorFloyd [email protected]

Experts tell us a heart-healthy diet is low in salt, fats and sugar. Gain the best control over these nutrients by preparing foods at home.

A healthy snack will give you an energy and nutrition boost that junk food just won’t provide. Remember that draggy feeling a short time after eating some type of candy to tide you over to the next meal? A healthy snack is also a good way to add more fruit, veggies, or nuts to your diet and it will increase your energy rather than mak-ing you feel tired.

It’s important to add variety to snacks so you don’t get bored. Snacks should taste good, look good and be simple to prepare. Un-salted nuts make a convenient snack. They are heart-healthy and can help lower LDL cholesterol, which is considered the “bad” cholester-ol. Watch portion size since nuts are high in calories and remember that a handful (about 1.5 ounces) is considered the correct portion size. Sprinkle nuts over a cup of non-fat, plain Greek yogurt to get some extra calcium or add them to a snack mix for extra fiber.

hearT disease is The leading Cause of deaTh for boTh Men and woMen

6 / Southern indiana fitness Source / february 2014

alMond snaCk MixIngredients:• 1/3cupwholeunsaltedalmonds• 2/3cupbite-sizemultigrainorwhole-graincerealsquares• 1/2cuplow-fatgranolacerealwithoutraisins• 1/4cupdriedapricothalves,cutintostrips(orgolden

raisins)• 1/4cupsweeteneddriedcranberriesorcherriesPreparation:• 1.Preheattheovento350degrees.Spreadthealmondsin

asinglelayeronanungreasedbakingsheet.• 2.Bakeforfiveto10minutes,oruntillightlytoasted,

stirringonceortwicetoensureevenbaking.Transfertoaplatetocoolcompletely.

• 3.Inalargebowlcombinetheotheringredients.Stirincooledalmonds.

Tip:Ifyouplantostorethesnackmixusegoldenraisinsinsteadofdriedapricotsastheapricotsmaycausethemixtolosecrispnessovertime.Youmayuseotherunsaltednutstoaddvariety.Recipesource:AmericanHeartAssociation

HEARt-HEALtHy SNACKS ON-tHE-GO

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.

Fit parenting

Teaching is an art that everyone is responsible for. Parents especially have been granted the enormous task of teaching their kids the differ-ence between good choices and bad. Some days I feel that we don’t always notice the opportunities we’re given to reinforce good habits in the emerg-ing generation. I would like to use American Heart Month as my opportunity to be a good role model, by teaching you how to teach your kids to have a Happy Heart.

whaT is a happy hearT?Most adults have heard the word ‘cardio.’ What

is less often talked about is how much cardio kids need. The American Heart Association and the National Association for Sport and Physical Edu-cation (NASPE) recommend all children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied. When a child becomes used to a consis-tent amount of daily cardio vascular activity, they will develop a desire to seek out sources of cardio. They will be more likely to continue this heart healthy habit into adulthood.

how To iniTiaTe a happy hearT:

I bet I can say that everyone reading has been stuck in a long line at the grocery store. I also think it’s safe to say that sometimes your kids can make the line seem even longer.

This is a perfect example of an opportunity that sometimes gets missed. Make a game out of it. Next time you get in a long line, ask how many minutes

they think you will have to wait before you get to the checkout counter. For example, if they say 10 minutes, tell them they can do ten jumping jacks, squats, high jumps. If they guess right, maybe they will get to be in charge of carrying one bag to the car. Most kids like to be your little helper. If you have more than one child with you, make everyone do jumping jacks for each person’s guess. Simple little games like this can keep them occupied while waiting and give them small amounts of cardio all throughout the week.

how To reCognize and reward a happy hearT:

Children thrive on recognition and praise. Take the time to notice when your kids start to sweat while playing. Have them put their hand on their heart and ask if they can hear or feel it thumping. When they say, ‘Yes,’ reward them with a high-five or a hug and tell them that you are proud of them for working or playing hard today. This small gesture will make a world of a difference for a small child. They will then associate a fast beating heart with love and sup-port from their loved ones. Wouldn’t this make you want to do more cardio too?

Teach them as early as you can that your heart is the most important mus-cle in your body and it needs its exer-cise every day to remain a Happy Heart.

abouT 600,000 people die froM hearT disease in The uniTed sTaTes eaCh year

Teaching Happy Hearts

Southern indiana fitness Source / february 2014 / 7

Happy Hearts


eat your heart outtop 10 FOODS FOR yOUR TICkER

1 456

2aMeriCans geT abouT 22.2 teaspoons of sugar a day, or abouT 355 calories

// TARAH CHIEFFI

Heart disease is the leading causes of death for both men and women in the U.S. That is a scary statistic, but the good news is that you can easily prevent heart disease and improve your heart health through diet and exercise. listed below are ten of the most powerful superfoods that you can incorporate into your diet to keep your heart healthy and strong.

FishSpecifically, fatty fish like salm-

on, mackerel, herring, sardines and tuna. why? These varieties contain high levels of omega-3 fatty acids, which can lower blood pressure and triglyceride levels. Two serv-ings a week is all you need.

oatMealBreakfast is the most important

meal of the day, and if you wake up to a warm bowl of oatmeal, you’ll be starting your day with a healthy serving of vitamins, minerals, omega-3 fatty acids and soluble fiber. we’ve already discussed the importance of omega-3s, but solu-ble fiber is also important to heart health. It can reduce HDl choles-terol and keep your arteries clear. look for coarse or steel-cut oats, as opposed to instant oatmeal.

avocadoAvocados contains heart-healthy monounsaturated fat, which can help

to lower lDl cholesterol while raising HDl cholesterol levels. Add sliced avocado to sandwiches and salads or make a bowl of guacamole and serve with veggies sticks.

olive oillike avocados, olive oil contains

more of those monounsaturated fats that reduce your risk of heart disease. Use extra-virgin or virgin olive oil as these are the least pro-cessed varieties. Olive oil can be used for sautéing or whisk togeth-er with vinegar and herbs to make salad dressing.

nutsNuts are high in omega-3 fatty

acids and both mono- and poly-unsaturated fats, all of which offer heart protection. So, go nutty with two to four servings per week of almonds, walnuts, pecans or maca-damia nuts. Sprinkle nuts on salad, mix into yogurt or whip up a home-made granola or trail mix.

berriesBerries such as strawberries,

raspberries, blackberries and blue-berries are great for heart health because they are chock full of anti-inflammatories and antioxidants that help to lower your risk of heart disease. Try mixing them in with your heart-healthy oatmeal or making a fresh fruit salad.

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TEACHING THEM HEALTHY HABITSHealthy Families, Healthy HeartsYMCA OF SOUTHERN INDIANA

ymcasi.org 812.283.9622

Keeping children and families active positions the Y as a leading nonprofit focused on youth development, healthy living and social responsibility.

leguMesBlack beans, kidney beans,

chickpeas and lentils all provide a healthy dose of omega-3 fatty acids, calcium, soluble fiber and flavonoids. Flavonoids have anti-oxidant effects that protect against atherosclerosis, which is the hard-ening of the arteries that can block blood flow and lead to heart at-tacks.

spinachSpinach provides many vitamins,

minerals and antioxidants, making it a true superfood. The nutrients in spinach help to lower cholesterol, regulate blood pressure. Make like Popeye and have a spinach salad, add some to your sandwich, or make a veggie filled stir fry.

Flaxseedyou may not be familiar with

flaxseed, but your heart will thank you if you add this fiber, omega-3 and omega-6 fatty acid rich food to your diet. All you need is a spoonful of these little seeds. you can sprin-kle ground flaxseed on oatmeal or yogurt, or add it to homemade muffins before baking.

dark chocolateyes, even chocolate can be good

for your heart when you eat vita-min, mineral and flavonoid-rich dark chocolate. The flavonoids in dark chocolate can help to improve blood flow and prevent against atherosclerosis. when buying dark chocolate, look for at least 70 per-cent cocoa content. Just a square or two is all you need, so share this sweet treat with a friend.

0

Fact or Fiction

every year, abouT 715,000 aMeriCans have a hearT aTTaCk.

QUESTION: I’M yOUNg. I DON’T NEED TO wORRy ABOUT HEART HEAlTH UNTIl I gET OlDER, RIgHT?

the short answer: Wrong.

the not-so-short answer: You may not need to worry about cardiovascular conditions right now, but your choices now will certainly affect your health later in life. In extreme instances, heart conditions can take the lives of anyone, regardless of age. The American Heart Association recommends that adults start getting cholesterol checked at age 20, and it’s not a bad idea to get it checked even earlier if your family has a history of heart disease.

// MATT [email protected]

FACTOR fiction

DO HEART ATTACkS REAlly HAPPEN wITHOUT ANy wARNINg?

the short answer: Not usually.

the not-so-short answer: While a heart attack will feature symptoms like extreme pressure in the center of the chest, other symptoms can precede the event, like shortness of breath, chest pain or fatigue. Other things to look out for: sweating, chills, numb-ness in the extremities, nausea and cold, clammy skin. If you feel unusual, it’s usually a good idea to get yourself checked out.

QUESTION: IF I HAvE A HEART ATTACk, I SHOUlD TAkE IT

EASy, RIgHT? the short answer: It may seem counterintuitive, but no.

the not-so-short answer: Depending on circumstances, doctors generally will recommend that survivors of heart attacks immediately begin a gentle exercise regiment of some kind. Ac-cording to the website of the American Heart Association, research shows that heart attack survivors who are regularly physically active and make other heart-healthy changes, such as to their diets, live longer than those who don’t. The AHA recommends at least two and a half hours of moderate-intensity physical activity each week.

QUESTION: A cruelty of life is that one minute you could feel fine, and

the next minute, your heart could cause some problems. It could happen to anyone.

OK, well, maybe not just anyone. Heart disease, heart at-tacks and cardiac arrest are frightening because of just how indiscriminate they can seem. The warning signs might not be apparent before it’s too late, but there’s plenty that each of us can do to keep those warning signs from ever cropping up. Obviously, if you feel you might have a heart condition that’s currently going untreated, you should see a doctor immediately.

TAll TAlES ABOUT yOUR TICkER

continued on page 29


CardiovasCular disease, inCluding hearT disease and sTroke, CosTs The uniTed sTaTes $312.6 billion eaCh year

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.

My wife’s grandmother passed away on Christ-mas Eve morning. It was sudden although not unexpected. Grandma Jean had been in a nurs-ing home with advanced Alzheimer’s for the past couple of years. Her memory had declined to the point where every visit was heart wrenching be-cause there was no recollection of the times past. Grandma Jean’s quality of life had diminished greatly. She didn’t suffer with pain and her passing was very quick. It was made easier for the family because everyone knew Grandma Jean would be celebrating Christmas (her most favorite time of year) in a better place.

Often an unexpected loss can cripple us emo-tionally and physically, locking us into patterns of sadness and anger. Grieving is a normal part of the loss experience. Whether a loved one dies or a re-lationship ends, grief will come whether we want it to or not. If we get stuck in our grief, it often will manifest in physical symptoms. When we are stuck, I believe homeopathy can play a significant role in moving past the emotions and the feeling of being trapped. I want to share three of the most commonly used remedies in my practice for grief and the traits that indicate which remedy will be best for a particular situation.

ignatia: Ignatia is indicated when there has been a sudden and extreme change in the emo-tional state, the change is often to: sadness, disap-pointment, or anger. Consolation can lead to even deeper feelings of despair, although the Ignatia pa-tient is typically better from affection. An Ignatia person will appreciate and possibly seek out hugs in their state of loss. Ignatia patients will generally control their emotional outbursts or limit them to small expressions. They may sigh repeatedly and involuntarily as they attempt to contain their emotional distress. Ignatia grief often manifests in the throat, the crying that is being contained feels stuck like a lump in the throat. I will often

think of Ignatia for patients that developed pa-thology around their throat area (thyroid issues, sore throats and difficulty swallowing) after a loss. Ignatia patients are generally better from physical exertion and exercise.

natruM MuriaticuM (Nat. Mur.) Nat. Mur. is indicated when the loss manifests in a state of silent grief for the individual. The individual of-ten seeks solitude and desires to process the loss alone. Often the individual will carry a feeling of guilt, whether or not they actually had anything to do with the loss. Nat. Mur. Individuals also gen-erally are worse from consolation. Unlike Ignatia individuals, Nat. Mur. individuals are not better from affection. “No hugs, please leave me alone.” The Nat. Mur. person will often dwell on what hap-pened and compound their grief and guilt around the situation. This silent rumination often pro-gresses to a feeling of anger over what happen. Nat. Mur. individuals may play sentimental music over and over again to dwell in their loss. Even when surrounded by loved ones in a time of grief, a Nat. Mur. person feels alone and isolated. Nat. Mur. individuals often will crave salt and may state that they do or believe they would feel better at the beach.

staphisagria (Staph.): Staph. is a grief rem-edy that is indicated when the patient is stuck in a state of sadness and anger with the anger being the primary manifestation. Staph. individuals may try and suppress the emotions which will only compound the pain ultimately resulting in an emotional explosion at some slight trigger. The individual may throw or strike at things in uncon-trolled rage and will often feel that they are out of control. This may be a slightly more common response in children after a loss, although adults that feel wronged may have a similar

hoMeopaThiC reMedies for grief and a broken hearT



12 / Southern indiana fitness Source / february 201412 / Southern indiana fitness Source / february 2014

Three years ago, Newman would have never pictured herself working out or spending so much free time at the hos-pital. But that is before she learned her heart was a ticking time bomb, with three major blockages that required triple-by-pass surgery.

However, it was no ordinary surgery.Newman, 73, had a negative reaction

to the anesthesia, and was basically in a comatose state for 10 days following the operation. After spending 15 days in the hospital, under the care of six specialists,

she was finally released to the care of her husband Charles.

“They didn’t know why; they couldn’t explain it,” she said of her body’s reaction to the anesthesia.

She has since been told her immune sys-tem is compromised, and it takes her body three days to do what it should take only three hours to complete.

After going through so much following her surgery, Newman was a little reluctant at first to get on a treadmill or lift weights. But now, three years later, she makes sure

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Nora Newman knows her way around the cardiac rehabilitation center at Floyd Memorial Hospital and Health Services like an old pro. For 75 minutes, three days a week, Newman goes from machine to machine, getting in her work-out which includes both cardiovascular and a few weights.

// By CHRIS [email protected]

nora newman, 74, sellersburg, had triple-bypass heart surgery three years ago. after spending that time in cardiac rehabilitation, she's making a healthy comeback. staff photo by Jerod Clapp

an eliptical machine and glider are part of nora newman's regular workout routine for her cardiac rehabilitation. she said she's made a lot of progress in the three years since her surgery. staff photo by Jerod Clapp



she gets in her workout in the FMH rehab area. It has become part of her life.

“She did have a rough time of it,” said Carol Griffitt, FMH cardiac rehab nurse. “We didn’t know if she could do this. But Nora today is a totally different person.”

Newman will celebrate the third anniversary of her heart surgery Feb. 28. She said her mother died of coronary disease, but she never considered herself at-risk. That is until her persistent back pain kept getting worse. After she told her masseuse of her chronic pain, he told her to go home and talk to her doctor.

She remembers going to bed one night after his advice, and waking up in severe pain. A few hours after arriving at the emergency room, the Sellersburg resident was told by her cardiologist Dr. Carl Dill-man that she had three major blockages, and had likely experienced a heart attack a few days prior to coming to the emergency room. She needed triple-bypass surgery.

Her mother died at the age of 74, and Newman said after having so many problems following bypass surgery, she didn’t know if she would make it to her mother’s birthday. Not only did it take her 10 days to come out of the anesthesia, she also lost 25 pounds and her blood sugar was “all out of whack.” She also had to use a walker to get around. But she was determined not to let heart disease get the best of her. Newman praises her husband and children for being excellent caregivers while she was on the mend.

“I knew my situation was different [than her mother’s],” she said.

“Our personalities are different. I don’t cave in to anything.”Her primary physician, Dr. Anna Fisher, also made a bet with her,

one she plans on living up to.“She told me if I do what I am supposed to do, she said I will be her

last patient before she retires. I will be 86 then,” Newman said with confidence.

Newman said if she doesn’t exercise on her scheduled days, she can tell a difference with her energy level. Her blood pressure goes down when she exercises and is now “under control.” She also stays very active in her congregation at Culbertson Baptist Church and with her family which consists of three daughters, 10 grandchildren and

an eliptical machine and glider are part of nora newman's regular workout routine for her cardiac rehabilitation. she said she's made a lot of progress in the three years since her surgery. staff photo by Jerod Clapp

nora newman includes free weights into her cardiac rehab routine. she said she does a mix of aerobic exercise and mild strength training. staff photo by Jerod Clapp



Floyd Memorial’s Cardiac Rehabilitation Program is certified by the American As-sociation of Cardiovascular and Pulmonary Rehabilitation (AACVPR), and offers pa-tients the expertise of registered nurses, a registered dietitian, a diabetes educator and an exercise physiologist in one convenient location within the hospital. This team of dedicated professionals encourages patients to take an active, participatory role in their ongoing recovery from heart conditions.

We strive to help patients manage their condition by reducing risk factors and modi-fying their lifestyle. We offer extensive exer-cise programs utilizing the latest and most advanced fitness equipment. Created and monitored by trained exercise physiolo-gists, programs are individually tailored to treat a patient’s specific needs and abilities. In addition, patients receive individualized

education on disease processes, stress man-agement, exercise, risk factors and heart medications, as well as tailored dietary pro-grams created by registered dietitians to as-sist in the rehabilitation process.

The facility offers:• Programmable stationary and recum-

bent bikes• Biodex upper body cycle ergometers• NuStep machines• Landice treadmills• True elliptical treadmills• Top-of-the-line strength training

equipmentIn addition to its in-hospital location, car-

diac rehab services are also offered at the Floyd Memorial Medical Group-River Cities Cardiology office in Jeffersonville at 1713 East 10th Street.

Preventative ProgramCardiac rehab is generally covered by in-

surance within one year of a qualifying car-diac event. However, for patients interested in preventative or maintenance care beyond their covered benefits, we offer a self-pay program that is similar to a fitness center with the advantage of monitoring by cardiac nurses. With a physician referral, partici-pants can use the medically supervised facil-ity to improve their health and wellness.

We want to help all our patients reestab-lish and maintain an active lifestyle. To con-tact the Cardiac Rehab Program at Floyd Memorial Hospital in New Albany, call 812-948-7501.

To contact our Jeffersonville location at Floyd Memorial Medical Group-River Cities Cardiology, call 812-284-6000.

— Floyd Memorial Hospital

// free Heart Healthy dining out eventTuesday, Feb. 25, 6 p.m.

In honor of heart health awareness month, join board certified interventional cardiologist Surender Sandella, MD, and Floyd Me-morial Food & Nutrition executive chef, Debbie Richter, for an in-formative presentation on how to eat heart healthy when dining in or out. A large selection of area restaurants will be on hand to offer free samples of heart healthy menu items following the presentation. Heart health experts will also host informative booths, and great door prizes will be given away.

Attendance is limited, so register early by calling 1-800-4-SOURCE (1-800-476-8723) or by visiting floydmemorial.com/events. Regis-tration deadline is Wednesday, Feb. 19.

// free blood pressure Screenings1:30 to 3 p.m. every other Friday in the hospital main lobby, in-

cluding Jan. 17, 31, Feb. 14, 28, March 14 and 28.

// free take 2 for Heart and Stroke ScreeningsThursday, Feb. 6, March 6 and April 3 by appointment.One-on-one screening with a registered nurse, full lipid cholesterol

panel, blood pressure, blood sugar, blood sugar A1C and body mass index. To register, call 1-800-4-SOURCE (1-800-476-8723).

// Stroke and aneurysm vascular ScreeningsEvery Tuesday and Thursday by appointment at Floyd Memorial

Hospital and Monday through Friday at Floyd Memorial Diagnostic Imaging — Corydon.

Stroke and aneurysm vascular screenings are offered by the Floyd Memorial Heart & Vascular Center and Diagnostic Imaging — Co-rydon. They include non-invasive screening for Abdominal Aortic Aneurysm, Peripheral Artery Disease and Carotid Artery Disease. The cost is $49 for all three. To make an appointment at the hospital, call 1-800-4-SOURCE (1-877-476-8723), or call (812) 734-3920 to make an appointment at the Corydon location.

four great-grandchildren. She travels to Florida twice a year and also volunteers with Floyd Memorial’s Mended Hearts program where she visits post-op heart patients and talks to them about what they will face after returning home following surgery. Her husband Charles, a retired Baptist minister, volunteers two days a week in the program.

“We always talk to them on the third or fourth day after sur-gery,” she said. “We try to encourage people to do cardiac rehab. I think that is the piece of this that kept me going.”

There are two different types of cardiac rehab at the hospital — a monitored program and a maintenance program. Patients start out with the monitored program while the maintenance program allows them to workout when they want and for as long as they want. It’s like joining a gym, with one exception: There are always cardiac nurses onsite.

“Many of the patients view them [nurses] as a safety net,” Griffitt said. “I used to work in the emergency room, and now I get to see them on this side. I have the opportunity to see them make positive changes. We help them out, start them out on cer-tain equipment.”

While the facility looks like a gym, Griffitt said it’s important to put the patients at ease.

“Some come in here and take one step in, and two out. But it’s not about competition it’s about what they feel comfortable with,” she said. “It’s so important to stay engaged and active.”

Newman credits her faith, and strong family, with helping her get through life’s obstacles. In recent years she has had one crisis after another — her heart bypass with complications, her grand-daughter’s major surgery, and her son-in-law’s stroke.

“We have had a lot of heartache; I have had to stand on my faith,” she said. “But that is life. God didn’t say bad things wouldn’t hap-pen, but that he would be there with you.”


floyd memorial Hospital february events

// Cardiac rehabilitation program


Feature

50 percent: reduCTion in hearT aTTaCk risk one year afTer a sMoker kiCks The habiT

radical radial: Clark memorial leads way with procedure

dr. armand rothschild and cardiovascular tech lauren baity simulate a procedure in the Cardiac Cath lab in the heart Center at Clark Memorial hospital in Jeffersonville. staff photo by Christopher fryer

// JASON [email protected]

Much like a motorist might navigate a roadmap, there are a few ways a cardiologist can reach the heart with a

cathether. It just so happens that one path involves less patient hassle. And more is at stake.


Clark memorial leads way with procedure



Cardiac catheterization — a procedure used to diagnose and treat heart conditions —typically is done through a catheter (a 2 mm in diamter tube) being inserted into the femoral artery in the groin area and threaded through the circulatory system.

But Clark Memorial Hospital in Jeffersonville has detoured in an innovative direction unique to the region.

Dr. Armand Rothschild, an interventional cardiologist at Clark, performs the majority of his cardiac catheterizations through the ra-dial artery in the wrist — a procedure that was developed in the late 1990s but which is used in less than 5 percent of cardiac catheteriza-tions in the U.S.

Rothschild devoted the time in late ‘90s to learn the procedure and now does the mast vajority of cardiac catheterizations through the wrist, except in cases that require a femoral insertion.

“A lot of the techniques you use are foreign to a lot of people,” Rothschild said about radial catherization. “There’s a tough learning curve and people just don’t have the time for training.

“It’s technically more difficult, even for me, to do it from the arm.

For people who don’t do it very often, it’s going to be very difficult to do.”

The femoral artery provides a more direct route to the ticker, which is why embarking on a vessel journey to the heart through the wrist presents more of a challenge — but more benefits.

In a typical femoral catherization, a patient usually is looking at four to six hours in recovery time. The artery is bigger and the hole to insert the cathether is bigger which causes more bleeding.

The radial artery is smaller which means less discomfort and a quicker recovery time — a patient is up and walking after the surgery and is recovered within about an hour.

“They may have a little more discomfort at the time of the cath-eterization because it’s a smaller artery, but I don’t think it’s much difference,” Rothschild, 60, said. “Certainly they love it afterwards because there’s less time in bed and there’s less trauma at the site. It heals up much quicker.

“There’s less possibility of bleeding and that’s the biggest advan-tage.”

A cardiologist has more control through the wrist, too. The catheth-

nearly 1 in 3 aMeriCan adulTs (67 Million) has high blood pressure, and More Than half (36 Million) don’T have iT under ConTrol

dr. armand rothschild demonstrates the use of a catheter in the Cardiac Cath lab in the heart Center at Clark Memorial hospital in Jeffersonville. staff photo by Christopher fryer


er, which is about 100 mm long, is like a very thin garden hose: It can kink, making it difficult to guide through a tunnel-like artery.

“With the wrist, we can hold it very exact,” Rothschild said.Evolution of the catheter itself also was a big factor in the increas-

ing number of radial catheterizaitons. Catheters used to be 2.6 mm in diameter, but advancements in thinning the wall of the catheter — but not decreasing its strength — allowed for the smaller 2 mm instruments.

“You have to be able to manipulate it, so you have some stiffness to it, some torquability,” Rothschild said.

This advancement in technology also allows more room for other deliverables with a catheter, such as balloons and stents, in addition to dyes that help diagnose heart conditions.

“Everuthing you can do from the leg you can do from the arm,” Rothschild said.

The push to develop radial catheterizations “was to try to shorten the length of stay to make it economical,” according to Rothschild, and the Detroit native has carved out a niche in Southern Indiana.

“It’s technically more difficult and a lot of people just won’t do it,” Rothschild said. “I coose to do it.”

Find out where you stand on your heart health with HeartAware — Clark Memorial’s free online cardio-vascular risk assessment. visit www.clarkmemorial.org/our-services/heart-center/ and click on the “Heart Aware Online Risk Assessment” link to answer a few questions on your family history, current health and lifestyle habits.

about clark MeMorial’s heart centerHeart disease is America’s number one killer, claim-

ing more victims every year than the top seven can-cers combined. what’s worse, those with heart dis-ease often experience no obvious symptoms. In fact, in almost half of all cases, the very first symptom is a heart attack.

The Clark Memorial Heart Center — a 15,000 square foot state-of-the-art facility — provides Clark County residents with advanced diagnostic, interventional and stabilization services.

The Heart Center features two cardiac catheteriza-tion laboratories for both diagnostics and therapeutic balloon angioplasty procedures. It also includes 12 private telemetry rooms for monitoring patients who have to stay overnight after their procedure.

Clark Memorial is Southern Indiana’s first Accred-ited Chest Pain Center. Additionally, Clark’s Cardiology Center of Southern Indiana works alongside its Heart Center to provide a broad spectrum of heart evalua-tions and diagnostic processes such as echocardio-grams, cardiac stress tests, tilt table tests, cardiac cath-eterization and calcium scoring. They also perform advanced heart procedures such as coronary stents, angioplasty, and the installation of pacemakers and defibrillators.

If you or someone you love is suffering from a car-diopulmonary condition, you can rest assured that Clark Memorial is here to provide world-class heart care with hometown compassion. Because when it comes to your heart, no one cares like Clark.

Clark Memorial offers support groups and instruc-tional classes for patients suffering from chronic ob-structive cardiopulmonary disease (COPD), asthma and chronic bronchitis to help them better cope with their illnesses and live more comfortably.

For more information about our classes and pro-grams, call 812-941-6159.

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// TARAH CHIEFFI// photos by CHRIS FRyER

It’s almost Valentines Day — love is in the air and surely you want to share something sweet with your sweetie. This year, show them how much you really love them by indulging in these healthy treats instead of going out to a restaurant or purchasing a box of choc-olates. Most restaurant desserts and boxed candies are high in calories, fat and sugar. These healthy alternatives are decadent, delicious and nutritious. Start the evening by cooking dinner to-gether and you’ve got one sweet Valen-tine’s Day!

enJoy

20 / Southern indiana fitness Source / feburary 2014

Ingredients• 20mediumstrawberries• 4oz.darkchocolate• Optional—shreddedcoconut,

finelychoppednuts.

Directions• Rinseanddrythestrawberriesuntiltheyarecompletelydry.• Inamediummicrowavesafebowl,microwavechocolateonHIGHfor30seconds.Stirandrepeatuntilall

thechocolateismelted.• Dipstrawberriesintochocolateandplaceonwaxedpaperlinedbakingsheetortraytocool.• Optional—Immediatelyafterdippingstrawberries,rollinshreddedcoconutorfinelychoppednuts.• Refrigerateuntilchocolateishardened.

vscalories

calories from fatcholesterol

sodiumfibersugar

CHOCOLAtE COvEREd StRAwBERRIESHomemaDe CHoColaTe

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Harry anD DavID CHoColaTe DIPPeD STrawberrIeS170725mg10mg3g16g• ServingSize—OneStrawberry• ServingSize—twostrawberries

(doesnotincludeoptionaltoppings)

Southern indiana fitness Source / october 2013 / 21

vscalories


sodiumfibersugar

vscalories


sodiumfibersugar

Ingredients• 5mediumgrannysmith

apples,thinlysliced• Juiceof1lemon• 11/2cupsofalmondmeal• 1tbsofcinnamon• 1tsp.ginger• 1/2tsp.allspice• 1/2tsp.nutmeg• 3tbs.ofmeltedhoney• 4tbs.ofmeltedcoconutoil• dashofsalt

Directions• Preheatovento350F.• Stirtogethermashedsweetpotato,coconutoil,

honey,vanilla,andeggsinamediumbowl.• Inaseparatelargebowl,mixcoconutflour,

cocoapowder,coffeegrounds,bakingpowder,cinnamonandsalt.

• Pourwetingredientsintobowlwithdryingredientsandstiruntilwellcombined.Foldinchocolatechipsandpecans.

• Pourintoagreased8X8glassbakingdishandbakefor35minutes,untilatoothpickinsertedintothecentercomesoutclean.

• Allowtocoolcompletelybeforecuttinginto9squares.

CHOCOLAtE BROwNIES

Directions• Preheatovento300F.• Layerapplesinan8x8bakingdish.• Squeezethelemonjuiceontopofallthe

layeredapples.• Inabowlmixtogetherthealmondmeal,

spices,meltedhoney,meltedcoconutoilandsaltwithaforkuntilitformsacrumblytexture.

• Spreadthecrumbletoppingevenlyovertheapples.

• Sprinklewithalittledashofcinnamonandbakefor50minutes.Allowtocoolandcutinto9squares.

Ingredients• 1mediumsweet

potato,baked,peeledandmashed

• 1/4cupcoconutoil,melted

• 1/3cuphoney• 3eggs,beaten• 1/4tsp.vanilla

extract• 3tbsp.CoconutFlour• 2tbspunsweetened

cocoapowder• 3tsp.instantcoffee

grounds• 1/4tsp.baking

powder• 1/4teaspooncin-

namon• Pinchofseasalt• 1/2cupdarkchoco-

latechips• 1/4cupchopped

pecans

AppLE CRISp

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1,6006930mg910mg7g20g

• ServingSize—Onebrowniewithicecream

• ServingSize—Onebrownie

• ServingSize—onesquare

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22 / Southern indiana fitness Source / february 2014St

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S ome workouts are better than others, yet there are no “right or wrong” workouts. As long as you’re moving properly and doing something you enjoy, you’ll almost always

achieve better results. The best workout, practiced infre-quently, will always fall behind doing something you en-joy and something that you will do often.

So this month, we’ve created a fun workout with lots of variety. It’s broken up into sections with short, intense periods of work. This structure will allow you to push harder, because there is always a milestone or goal within immediate sight.

We designed the workout to strengthen your heart, your body, and help you burn fat. We also incorporated large compound movements so that the muscles react in a functional manner. Although you may not have all of the equipment at home, most gyms will have everything you need to complete the workout.

Have fun with this one, and learn to mix it up every now and then!

// article: Case belcher

// photos: Christopher fryer

// model: natalie Heavrin

Warm-up800 meter jog/run-then-4min, 15sec each:Jumping JacksAir SquatsPush-upsMountain Climbers

Complete the 800m jog at a slow pace. Then complete jumping jacks for 15 sec, air squats for 15 sec, push-ups for 15 sec, and mountain climbers for 15 sec. Repeat the sequence 4 times to accumulate 4 min. Transition directly from movement to movement with no rest in between.

interval 1:4 Rounds, 1 minute rest between rounds:100 meter Row10 Wall Balls10 Sit-ups10 Jumping Squats**Rest 4 minutes between Interval 1 and Interval 2.**Transition directly from movement to movement and complete each

round as quickly as possible while maintaining good form and full range of motion. As soon as a round is completed spot your watch, rest exactly one minute, and then start the next round. After all 4 rounds, rest 4 minutes. Then be ready to attack interval 2.

MeTer row

wall balls

siT-up

puSH-up

mountain Climber

CaSe belCHerowner/Head Coach - four barrel CrossfitCf-l1, uSaW-l1, Cf Coach's prep, Cf mobilitywww.fourbarrelcrossfit.com502-509-3801like us on facebookfollow us on twitter

Cool down5 minutes of Foam Rolling:Back Quads HamstringsMost gyms will have foam rollers. Grab one, and spend 1-2 minutes

rolling over the back, 1-2 minutes rolling over the quads, and 1-2 minutes rolling over the hamstrings. This will help your muscles cool down prop-erly, massage the tissue, and help prevent soreness.

aMeriCan keTTleball swings

ring rows

duMbell shoulder press

The same as interval 1, transition directly from movement to movement and complete each round as quickly as possible while maintaining good form and full range of motion. As soon as a round is completed spot your watch, rest exactly one minute, and then start the next round

inTerval 2: 4 Rounds, 1 minute rest between rounds:10 American Kettlebell Swings10 Push-Ups 10 Ring Rows10 Dumbbell Shoulder Press

duMbell shoulder press

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// BRADEN [email protected]

Fat is a dirty word, especially when associated with heart disease. Fats in foods add to the risk of heart disease and, yes, the other

sort of fat — being overweight — is a major contributing factor for individuals with heart disease.

Despite it being a “bad word,” not all fats are bad.

good faTsCertain types of fats are actually needed and beneficial to heart

health.Both monounsaturated and polyunsaturated fats are much better

for your heart health than the “bad” fats saturated and trans fats. And when eaten in moderation, the good fats can actually lower your risk of heart disease and stroke, according to the American Heart As-sociation.

Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled, according to the American Heart As-sociation.

Terri Simonton, clinical dietitian at Clark Memorial Hospital, says monounsaturated fats can also lower your bad cholesterol and raise your good cholesterol.

Good cholesterol, or HDL [high-density lipoprotein] levels in your blood, can actually be raised when someone consumes foods with the good fats. In turn, good fats lower those bad cholesterol levels, or LDL, [low-density lipoproteins] levels in your blood can increase an individuals risk of developing heart disease.

Simonton says good sources are nuts, fish and other meats like lean chicken.

“Those are going to be high in protein as well,” Simonton says of the foods. “While reducing fat out of your diet, you need to maintain your protein levels.”

Simonton says it is important for people to keep some fat in their diet because it is important to cell health, it provides energy, fat in food helps the intestine absorb fat soluble vitamins into the body and fat helps support vital organs by protecting them from injury and keeping them in place.

Monounsaturated fats are also typically high in vitamin E, an an-tioxidant vitamin.

Polyunsaturated fats can help lower those bad cholesterol levels

The good side of faT

Good fat: Salmon

Bad fat: Salmon

salmon has a high level of omega vitamins and fats that the body doesn’t produce alone.

eating foods with saturated fats, such as bacon, impact your cholesterol level and increase the likelihood of heart disease and strokes.

Feature


only 7.6 percent of people who suffer CardiaC arresT ouTside of a hospiTal survive long enough To be disCharged

and contain omega-3 and omega-6 that are vital for healthy cell development and brain function, according to the American Heart Association.

In particular, fish like salmon and trout, have high levels of the omega vitamins and are fats that your body does not produce alone.

Even with good fats, the American Heart Association recommends moderation. So does Simonton.

She says even when you are eating good fats, individuals must be aware of portion control.

Regardless of being good or bad fats, all fats have nine calories per gram, more than twice the calories of other foods, according to the American Heart Association. It also recommends the fats in the foods you eat should not total more than 25 to 35 percent of the calories you eat per day.

bad faTsIt is far more harmful to your heart if the

25 to 35 percent of the fats in the calories you are eating come from trans or saturated fats.

Eating foods laden with saturated fats will impact your cholesterol level, in turn, increasing risk of heart disease and strokes.

Saturated fats occur naturally in many foods, the majority come from animal sourc-es, including meat and dairy products, ac-cording to the American Heart Association. Butter, bacon, fatty cuts of meat, cheese and cream or lard are examples of saturated fats.

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil and coconut oil, also contain

primarily saturated fats, but do not contain cholesterol.

The American Heart Association recom-mends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats, or about 16 grams of saturated fats a day.

While saturated fats occur naturally, only small amounts of trans fats are found in meat and dairy products. Many trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils and are also known as partially hydrogenated oils.

Trans fats are used in foods, and common-ly in fast foods and deep fried foots, because they’re easy to use, inexpensive to produce and last a long time. They are also in foods like French fries, doughnuts, pastries, pie crusts, biscuits, pizza dough, cookies, mar-garines and shortenings.

Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels, according to the American Heart As-sociation. Trans fats are also cited as a con-tributing factor to type 2 Diabetes.

The American Heart Association recom-mends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories. That means if you need 2,000 calories a day, no more than 20 of those calo-ries should come from trans fats. That’s less than 2 grams of trans fats a day. Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.

Making The subsTiTuTion

Simonton says some of the main advice she gives to patients recovering from heart disease is to stay away from fried foods.

“As far as snacks, make your own trail mix,” she says.

The nuts provide good fats, protein and carbs to satisfy a craving, she says. Some other healthy snack ideas include peanut butter and graham crackers, cottage cheese and fruit or apples and peanut butter.

She also recommends to be sure to cook foods in monounsaturated fats, which are liquid in room temperature and to avoid lard or butter, instead of whole milk use skim milk and if a recipe calls for sour cream, use yogurt instead.

Simonton adds that a good way to monitor what you are eating is to get a food diary and to take one step at a time.

healThy foods wiTh faT:fish: Salmon, trout, herring, mackerelnuTs: almonds, hazelnuts, peanuts, pecans, pistachios, some pine nuts, wal-nuts and sunflower seedsoils: Olive oil, vegetable oil, canola oil, peanut oil, safflower, sunflower oil, soy-bean oil and sesame oiloTher sourCes: avocados and pea-nut butter

while reducing fat out of your diet, you need to maintain your protein levels.

Good fat: Salmon


10 Minutes of brisk exerCise a day reduCes hearT aTTaCk risk by 50 percent

— TERRI SIMONTONClINICAl DIETITIAN AT ClARk MEMORIAl HOSPITAl


weight loss

u.s. adulTs geT 13 percent of Their ToTal Calories froM added sugars alone

// frequenCy:

gary edelen, floyds knobs, runs laps on the indoor track at the floyd County branch of the yMCa of southern indiana in new albany earlier this year. ChrisTopher fryer phoTo

The heart runaround

// JUlIE CAllAwAy

The cardiovascular system is made up of the heart, blood and blood vessels and its purpose is to transport nutrients and oxygen

to the cells. When you engage in cardiovas-cular exercise you are actually strengthening the heart which can increase the amount of oxygen sent to the muscles, decrease resting heart rate and possibly decrease blood pres-sure. The American College of Sports Medi-cine suggests the following guidelines:

// inTensiTy:

// TiMe/duraTion: // Type/Mode:

3 to 5 timesper week

20 to 60 minutes (can also be done in 10 minute bouts)

Continuous, rhythmic, large muscle mass movement (the more muscles you have moving the better)

55 to 90 percent of maximal heart rate (maximal heart rate = 220-age). For example: 220-40(age) =180 beats per minute would be a 40 year old’s maximal heart rate.


expression of their grief. Think loss of a relationship where one indi-vidual was unfaithful to the other. Staph. individuals also seem to be tired all the time from trying to contain the emotional upheaval and surprisingly a nap may make them feel worse.

These descriptions are only a glimpse into the characteristics of these three remedies I may use for loss and heartache with my pa-tients. The dosing instructions for the patient are to take three to five pellets every twenty to thirty minutes for a few hours. If symp-toms do not begin to subside after three doses of a given medicine, it most likely is not the best suited remedy for the patient. I do want to stress that there are other remedies (nearly 100) that can be helpful for grief. I would recommend that if you or a loved one is struggling after a loss please seek the help and guidance of a trained profes-sional or group that can support you in this time of need. The web-site http://www.griefshare.org/ allows you to enter your location and find a nearby group of others that have lost loved ones. As with many other instances where we struggle, there is no need to journey through grief alone.

QUESTION: DOES “HEART FAIlURE” MEAN THE HEART STOPS

BEATINg? the short answer: No.

the not-so-short answer: The heart stops beating sud-denly during cardiac arrest. The heart continues to beat during heart failure, but it doesn’t do as good of a job of getting oxygen-ated blood cells moving through your blood vessels. Heart failure sufferers may experience shortness of breath, swelling of the lower extremities or persistent coughing and wheezing, while sufferers of cardiac arrest usually lose consciousness and stop breathing normally.

faCt or fiCtioncontinued from page 10

HomeopatHiC remedieScontinued from page 11


tom [email protected]

tom may is the minister of discipleship at east-side 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.

What must I do? It’s a common question and one that we ask in many of life’s situa-tions. What must I do to get an “A” in this class? What must I do to succeed at my job? What must I do to be a good mother or a good father? We all wonder what it takes for us to do things the right way, the best way.

Around Valentine’s Day, the question sounds like this: What must I do to capture her affections? What must I do to get him to notice me? What must I do to express my love?

It’s not a bad question. In fact, it is one that a lawyer asked Jesus about midway through his earthly ministry. “What must I do to in-herit eternal life?” Perhaps it is the most im-portant “What must I do” question ever.

Now we know, because the Bible tells us, that this guy was not sincere. He was there to discredit Jesus, and so he doesn’t get full marks for the question. Still, it was a good question, and to be perfectly honest, it’s the one I would have asked if I’d had a few min-utes of Jesus’ time. But Jesus is the Rabbi for a reason. He dusts off a very well-respected teacher trick. “What do you think?” he asks. “How do you read the law?”

And like the typical unsuspecting student, he gives the right answer, betraying his prior knowledge and exposing his motive in asking the question in the first place. And what an answer it was. “Love the Lord your God with all your heart, with all your strength, with all

your soul and with all your mind, and love your neighbor as yourself.” Oh. Is that all? For a moment there I thought it might be tough. Okay, so now that we have the answer, let’s get right on that.

I have to admit though, that now that I have the “answer,” I’m troubled by additional questions that pop into my mind. How will I know when I’m loving God with all of my heart? What if I’m only getting it to around 80%? What if I don’t love myself all that much? Does that mean I won’t have to love my neighbor very much? How do I measure love? If the lawyer had been a genuine an-swer-seeker, these might have been his fol-low-up questions. And Jesus’ answer might well have been, “Exactly.”

What you must do to inherit eternal life is un-do-able. We simply don’t have that much love. In presenting the answer this way, Jesus was helping us to see that the bar is just too high. He knew that all of the doing we could muster wasn’t going to be able to bridge the divide between man and God. Jesus knew that the path to eternal life was not one we could travel even at our very human best. The only pathway to heaven has been paved by a God of grace.

On Valentine’s — and every other day — it is important to realize that love is never enough. It always takes grace.

wHAT MUST I DO?

Julie [email protected]

Julie Callaway is the Senior Wellness director at the floyd County ymCa. each month she will be writing about senior wellness, giving ideas to keep this age group active physically and mentally.

Heart disease is still the number one killer of Amer-icans and sugar could be one of the reasons why.

My New Year’s resolution was to take a good look at my intake of added sugar to my diet because the average adult American gets 21 to 24 teaspoons of extra sugar a day and the numbers really should be more around six teaspoons for women and nine tea-spoons for men. This is added sugar, not the sugar naturally found in foods, such as fruits.

There is research that has linked a diet high in sug-ary soft drinks with obesity and Type 2 diabetes, and being overweight or having Type 2 diabetes raises your risk of heart disease. So, that tells me that if you are someone that consumes a lot of soda, then you are putting yourself at risk for multiple problems but highest of all, heart disease.

One of the studies published in the American Jour-nal of Clinical Nutrition stated that Harvard research-ers followed the health and habits of 88,520 women. When they compared those women who rarely drank sugary beverages to those who drank more than two a day, the women who drank more than two a day had a 40 percent higher risk of heart disease or death from heart disease. You might want to rethink your

Polar Pop habit because the study also stated that even if you eat well and maintain a healthy weight neither did much to reduce the heart disease risk as-sociated with sugary beverage consumption.

Food companies have hidden sugar in just about everything we eat and drink so you have to really look at the labels. Sugar goes by at least 40 different names and even if the package claims no sugar that does not mean there isn’t sugar in it. You have to become familiar with all the different forms/names sugar goes by and read the ingredients.

I do believe you will be shocked, as I was, to see just how much sugar our foods contain. You have to un-derstand that any processed food probably has some-thing in it that isn’t good for us whether it is sugar or something else.

I would encourage you to try to cut back on your sugar intake, which will in turn cut your risk of heart disease. It won’t be easy and you’ll be cranky and grumpy for a little while, just as if you were detoxing from any drug, and yes I mean drug because that is what sugar is. But when you make it through you will feel more energized, look better, and be healthier.

healthy heart: NO SUgARCOATINg AllOwED

southern indiana fitness source - feb 2014

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