English - Eskenazi Health

Your Eskenazi Health Healthy Me Program Includes:
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•
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Meetings with a personal wellness coach
Support groups
Healthy recipes and cooking demonstrations
Low-impact and chair exercise classes
Weigh-ins
Lessons on eating and cooking healthy on a budget
Free Gym Membership
• Online support groups on Facebook
• Free prizes
I Needed a Change!
George Washington
Community High School
Broad Ripple Park (327.7161, 1550 Broad Ripple Ave.)
Mondays and Thursdays, 7 – 8 p.m. – Aerobics, toning and strength training
2215 W. Washington St. (1 mile west of
zoo) – Use Door #2 in northeast
parking lot
Christamore House (635.7211, 502 N. Tremont St.)
Mondays and Wednesdays, 9:15 – 10:15 a.m. – Senior chair exercises
“I was tired of being tired and I needed a change in my life this time. I
started the program in 2012 because my doctor sent me. I was overweight
and very unhappy with myself. Now I am 55 pounds less and very happy. I
am like everyone else - my weight goes up and down. I know that if you eat
right and exercise you will lose weight. I changed the way I was eating, I am
walking now two to three miles a day and work out after dinner with my
children. If I can do it you can; just set your mind to it and just keep trying
until you see results. I want to thank my coach Liz Farfan for being there
for me. I come to the support groups on Tuesdays at 2:30 p.m. and I enjoy
every bit of it.
Thank you again, Eskenazi Health Healthy Me!”
Dona M., Eskenazi Health Center Westside
Christian Park (327.7163, 4200 English Ave.)
Tuesdays and Thursdays, 5:30 – 6:30 p.m. – Aerobics
Hours: Monday – Friday, 4:30 – 7 p.m.
MARCH 2015
• Eskenazi Health Healthy Me for Families
Free Fitness Classes With
Indy In Motion
IUPUI PARCS (Physically Active
Residential Communities & Schools)
Healthy Me
• Free gym membership, walking groups and
exercise resources (locations vary)
Volume 8 Issue 3
Garfield Park (327.7220, 2345 Pagoda Dr.)
Mondays, Wednesdays and Fridays, 5:30 – 6:30 p.m. – Toning, stretching
and strengthening
• FREE membership for Eskenazi Health Healthy Me members (ages
6th grade and up)
Hawthorne Center (637.4312, 2440 W. Ohio St.)
Mondays and Wednesdays, 10:30 – 11 a.m. – Senior chair exercises
• FREE workout program by an IUPUI fitness instructor
• Treadmills, bicycles, elliptical machines, weights and more
20,244 + Pounds Lost & Counting!
Krannert Park (327.7375, 605 S. High School Rd.)
Monday – Friday, 5:30 – 6:30 p.m. – Toning, stretching and strength training
with aerobics
• Non-members just $20/year (pay school bookkeeper during school
office hours)
Raymond Park (862.6876, 8575 E. Raymond St.)
Wednesdays and Fridays, 9 – 10 a.m. – Senior chair exercises
Free Indy Parks Fitness
Rooms
RECIPE OF THE MONTH
Tuesdays and Thursdays, 5:30 – 6:30 p.m.; Mondays and Wednesdays,
3 – 4 p.m. – Toning, stretching and strength training with aerobics
Black Bean Quesadillas
Riverside Park (327.7171, 2420 E. Riverside Dr.)
Mondays and Wednesdays, 10:45 – 11:45 a.m. – Senior exercise
Ingredients
• ¾ cup GOYA pico de gallo
• 1 can (15.5 oz.) GOYA low sodium
black beans, drained and rinsed
• ½ cup shredded reduced-fat colby
and monterey Jack cheese
Mondays, Wednesdays and Fridays, 5:30 – 6:30 p.m. – Toning, stretching and
strength training
These Indy Parks Fitness Rooms have select equipment and are free to the public:
• Bethel Park Fitness Room (327.7480, 2850 Bethel Ave.)
Tuesdays and Thursdays, 5:30 – 6:30 p.m. – Aerobics
• Brookside Park Fitness Room (327.7179, 3500 Brookside Parkway S. Dr.)
Washington Park (327.7473, 3130 E. 30th St.)
Mondays, Wednesdays and Fridays, 5:30 – 6:30 p.m. – Toning, stretching and
strength training
• Christian Park Fitness Room (327.7163, 4200 English Ave.)
• Watkins Park Fitness Room (327.7175, 2360 Dr. Martin Luther King Jr. St.)
• Windsor Village Fitness Room (327.7162, 6510 E. 25th St.)
Tuesdays and Thursdays, 5:30 – 6:30 p.m. – Aerobics
Please contact the park for individual hours of operation or visit http://www.indy.
gov/eGov/City/DPR/Parks/Pages/parks.aspx for more information on these FREE
Fitness Rooms, plus other low-cost weight rooms, pools and water aerobics classes
at other select Indy Parks facilities.
Source: http://www.indy.gov/eGov/City/DPR/Parks/Pages/parks.aspx
Eskenazi Health Center
Blackburn
2700 Dr. MLK Jr. St.
Coach Shameka: 931.4365
Wednesdays & Thursdays
Eskenazi Health Center
Forest Manor
3840 N. Sherman Dr.
Coach Shameka:
541.3428
Mondays, Tuesdays &
Fridays
Eskenazi Health Center
North Arlington
2505 N. Arlington Ave.
Coach Miranda: 554.5219
Mondays, Tuesdays &
Thursdays
Eskenazi Health Center
Westside (Hablamos
español)
2732 W. Michigan St.
Coach Liz: 554.4673
Mondays, Tuesdays &
Thursdays
Eskenazi Health Center
Cottage Corner
(Hablamos español)
1434 S. Shelby St.
Coach: Megan 453.3258
Mondays and Wednesdays
Eskenazi Health Center
Grassy Creek
(Hablamos español)
9443 E. 38th St.
Coach Kristi: 890.2153
Tuesdays & Wednesdays
Eskenazi Health Center Pecar
(Hablamos español)
6940 N. Michigan Rd.
Coach Kristi: 221.3469
Thursdays & Fridays
Eskenazi Health
Outpatient Care Center
720 Eskenazi Ave.
Coach Miranda: 880.3325
Wednesdays & Fridays
4
Source: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/MyPlateCookbookByGoya-English.pdf
Directions No registration required
Eskenazi Health West 38th
Street (Hablamos español)
5515 W. 38th St.
Coach Liz: 880.0102
Wednesdays & Fridays
• 2 Tbsp. finely chopped fresh
cilantro
• 4 8" GOYA flour tortillas
• ½ tsp. GOYA extra virgin
olive oil
Nutritional Info:
Serving size: ½ quesadilla
Calories: 170
Total fat: 5g
Saturated fat: 2.5g
Cholesterol: 10 mg
Sodium: 200 mg
Protein: 9g
Total carbohydrate: 21g
1. Using small-hole strainer, drain liquid from pico de gallo; discard liquid.
6. Heat large griddle or skillet over medium-high heat. Brush with oil. Place filled
2. Transfer leftover tomato mixture to medium bowl.
tortillas on griddle.
3. Mix in black beans, cheese and cilantro until combined.
7. Cook, carefully flipping once, until tortillas are golden brown and crisp and cheese
4. Divide black bean mixture evenly over half of each tortilla (about ½ cup each).
filling melts, about 5 minutes.
5. Fold tortillas in half.
8. Cut quesadillas into wedges and serve.
News
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•
Get ready for Eskenazi Health Healthy Me Garden Club season! Sign up
this month with your Eskenazi Health Healthy Me coach.
First day of spring is Friday, March 20!
Have Feedback?
Eskenazi Health Healthy Me comment boxes are posted in the main
lobby for you to give us your comments, tell us your weight that day
or just share your successes!
EXERCISE OF THE MONTH
5K Run/Walk: Seven-Week Training Schedule for Beginners
January Percent Club
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance
for a beginner. You can prepare for a 5K run in just two months.
Please congratulate the members of our Percent Club! This club is for patients
who have lost at least 5 percent of their body weight and have been still active
in Eskenazi Health Healthy Me within the last three months.
Consider using this seven-week 5K run training schedule as your guide. It's tailored for beginners or anyone who wants to complete a 5K
race. You don't have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.
5%
How to use the 5K training schedule
This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and
fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K
training schedule.
3
Under this 5K run schedule, you'll spend a portion of your training walking. For instance, during week one on run/walk days, you'll run for
15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
Mario F.
Eskenazi Health Center Forest Manor
Kandes O.
Josephine W.
Juan B.
Eskenazi Health Center Forest Manor
Anthony T.
Althea D.
Mae B.
Michael C.
Eskenazi Health Center Grassy Creek
Lucinda S.
Paul J.
Ruby J.
Eskenazi Health Center North Arlington
Bethany H.
Catherine C.
5K run:
schedule
for
beginners
One day a week,
which7-week
is Friday ontraining
this 5K schedule,
is a day
of rest
from exercise, giving your muscles time to recover. On Sunday, you
can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week.
Eskenazi Health Center North Arlington
Irma H.
Source: http://mayocl.in/1jV76vM.
Eskenazi Health Center Pecar
Kaycie N.
Linda M.
5K Run: 7-week Training Schedule for Beginners
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week 1
Run/walk 30
minutes
Walk 30 minutes
Week 2
Run/walk 30
minutes
Walk 30 minutes
Week 3
Run/walk 30
minutes
Walk 30 minutes
Week 4
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Sunday
Walk 30 minutes
Rest
Run/walk 3.5
miles (5.6 km)
Rest or walk
Walk 30 minutes
Rest
Run/walk 2 miles Rest or walk
(3.2 km) with
Magic Mile*
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 4 miles Rest or walk
(6.4 km)
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Week 5
Run/walk 30
minutes
Walk 30 minutes
Week 6
Run/walk 30
minutes
Walk 30 minutes
Week 7
Run/walk 30
minutes
Walk 30 minutes
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 2 miles Rest or walk
(3.2 km) with
Magic Mile*
On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.
Run/walk 30
minutes
Walk 30 minutes
Rest
Run/walk 4.5
miles (7.2 km)
Walk 30 minutes
Rest
5K race day
NUTRITION CORNER
Eskenazi Health West 38th Street
Tips for Eating Healthy When Eating Out
• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies to help
control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Use only as much as
you want.
• Choose main dishes that include vegetables such as stir fries, kebobs or
pasta with a tomato sauce.
• Order steamed, grilled or broiled dishes instead of those that are fried
or sautéed.
• Choose a small or medium portion. This includes main dishes, side dishes and beverages.
• Order an item from the menu instead heading for the all-you-can-eat buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer-sized portion or a side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers
home in a doggy bag.
• When your food is delivered, set aside or pack half of it to
go immediately.
• Resign from the clean your plate club. When you've eaten
MC2498-105
enough, leave the rest.
• To keep your meal moderate in calories, fat and sugars.
• Ask for salad dressing to be served on the side so you can
add only as much as you want.
• Order foods that do not have creamy sauces or gravies.
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables,
low-fat string cheese sticks or a handful of unsalted nuts to help you avoid stopping for
sweet or fatty snacks.
Source: http://www.choosemyplate.gov/budget/downloads/2WeekMenuCookbook.pdf
Eskenazi Health Center Forest Manor
Alan D.
Eskenazi Health Center North Arlington
Olivia W.
Eskenazi Health Center West 38th Street
Rhonda F.
Eskenazi Health Center Westside
Maria V.
Mary H.
Nancy G.
Eskenazi Health Center North Arlington
Linda A.
Rest or walk
*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and
then run or walk one mile (1.6 km) slightly faster than your normal pace. Time your one-mile run/walk with a stopwatch. Run or
walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual and then try to beat
your previous one-mile run/walk time. Your 5K race pace should be one to two minutes slower than your fastest Magic Mile time.
Eskenazi Health Center Cottage Corner
Jerry G.
Eskenazi Health Center Grassy Creek
Barb F.
Carmel R.
Patricia H.
Eskenazi Health Center Pecar
Margaret R.
Mary C.
Source: Galloway, J. Galloway’s 5K/10K Running. 2nd. ed. Aachen, Germany: Meyer & Meyer Sport; 2008:38. Used with permission.
Patrick D.
Donna M.
Lucille B.
Rosario M.
Eskenazi Health Center Blackburn
Ruth W.
Sonja B.
Rest or walk
On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.
Run/walk 30
minutes
10%
Clare S.
Ronda F.
Ruth M.
Eskenazi Health Center Westside
Carlos G.
Dina M.
John B.
Marcia S.
Sylvia E.
Terri S.
Lines O.
Eskenazi Health Center Blackburn
Eskenazi Health
Paige M.
On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Run/walk 30
minutes
Eskenazi Health Center Westside
Cathy S. Donna M. Jocelyn B.
Edward S.
Carolyn J.
20%
Eskenazi Health Center Westside
Angelica V.
Cameron W.
Carol H. Hattie C.
Julia H.
Latasha S.
Lavoyde N.
Maria G.
Marianna R.
Sandra W.
Timothy B.
Run/walk 3 miles Rest or walk
(4.8 km)
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Run/walk 30
minutes
Eskenazi Health Center Pecar
Julie G.
Eskenazi Health West 38th Street
Tinna S.
On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Eskenazi Health Center Blackburn
Janet B.
Eskenazi Health Center Cottage Corner
Amanda C. Debra P.
Diane T. Eskenazi Health Center Grassy Creek
Lesa H. Lori H. Medinat B.
Helen K.
Linda T.
As the weeks progress, you'll gradually increase the amount of time running and reduce the amount of time walking. If you're adapting
the training for a 5K walk, then you always walk, even on run/walk days.
15%
Eskenazi Health Center Blackburn
Alberta W. Johnetta B.
June J.
25%
Eskenazi Health Center Blackburn
Jacqueline B.
Eskenazi Health Center Forest Manor
Roberta R.
Eskenazi Health Center Westside
Cloteal S.
Margarita H.
Spring W.
Jesse Mc.
Sabrina R.
Eskenazi Health
Karen E.
30%
40%
Eskenazi Health Center Westside
Kimberly H.
Eskenazi Health Center Forest Manor
Kim M.
Track your Progress Online
with the SuperTracker!
Visit ChooseMyPlate.gov for the following
services:
Prize Showcase
Now for only 12 vouchers you can earn this $25
Speedway gas card.
• Get a personalized nutrition and physical
activity plan. • Track your foods and physical activities to
see how they stack up.
healthier choices and plan ahead.
• Get tips and support to help you make
“If I’d known I was going to live this long, I’d have
taken better care of myself.” – Eubie Blake