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Your Eskenazi Health Healthy Me Program Includes:
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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
• Online support groups on Facebook
IUPUI PARCS (Physically Active
Residential Communities & Schools)
• Free prizes
Eskenazi Health Healthy Me Holiday Event
Broad Ripple Park (327.7161, 1550 Broad Ripple Ave.)
Mondays and Thursdays, 7 – 8 p.m. – Aerobics, toning and strength training
George Washington
Community High School
Christamore House (635.7211, 502 N. Tremont St.)
Mondays and Wednesdays, 9:15 – 10:15 a.m. – Senior chair exercises
2215 W. Washington St. (1 mile west of
zoo) – Use Door #2 in northeast
parking lot
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.
FEBRUARY 2015
• Eskenazi Health Healthy Me for Families
Free Fitness Classes With
Indy In Motion
Free Gym Membership
Healthy Me
• Free gym membership, walking groups and
exercise resources (locations vary)
Volume 8 Issue 2
Eskenazi Health Healthy Me’s Holiday Event was a success yet again
this year! With close to 60 people, everyone had a great time. Everyone
who attended received a FREE voucher in their A-Z Books! Entertainment
included the following: juicing and smoothie demonstrations and recipe
tasting from an Eskenazi Health dietitian, a presentation and information
on PARCS fitness options, testimonies with success stories from current
Eskenazi Health Healthy Me members, a photo booth for silly pictures,
award recognition for participation from each health center and healthy
snacks with fancy fruit flavored water. All members who attended were also
entered into a raffle drawing to win great prizes such as cookbooks, movie
tickets, portion plates and even workout DVDs. We hope to see you all and
more next year!
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
19,151 + 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
Tuesdays and Thursdays, 5:30 – 6:30 p.m.; Mondays and Wednesdays,
3 – 4 p.m. – Toning, stretching and strength training with aerobics
Free Indy Parks Fitness Rooms
These Indy Parks Fitness Rooms have select equipment and are free to the public:
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RECIPE OF THE MONTH
Riverside Park (327.7171, 2420 E. Riverside Dr.)
Mondays and Wednesdays, 10:45 – 11:45 a.m. – Senior exercise
Strawberry Banana Parfait
Mondays, Wednesdays and Fridays, 5:30 – 6:30 p.m. – Toning, stretching and
strength training
Bethel Park Fitness Room (327.7480, 2850 Bethel Ave.)
Brookside Park Fitness Room (327.7179, 3500 Brookside Parkway S. Dr.)
Christian Park Fitness Room (327.7163, 4200 English Ave.)
Watkins Park Fitness Room (327.7175, 2360 Dr. Martin Luther King Jr. St.)
Ingredients
• 1/2 medium ripe banana,
mashed
• 1/8 tsp vanilla
• 1/3 cup plain non-fat yogurt
Tuesdays and Thursdays, 5:30 – 6:30 p.m. – Aerobics
Washington Park (327.7473, 3130 E. 30th St.)
Mondays, Wednesdays and Fridays, 5:30 – 6:30 p.m. – Toning, stretching and
strength training
• Windsor Village Fitness Room (327.7162, 6510 E. 25th St.)
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.
• 1/2 cup sliced fresh
strawberries
• 1/2 cup complete bran
and wheat flakes
ready-to-eat cereal
Nutritional Info:
Serving size: 1
Calories: 190
Saturated fat: 0g
Sodium: 200 mg
Dietary fiber: 7 g
Tuesdays and Thursdays, 5:30 – 6:30 p.m. – Aerobics
Source: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/StrawberryBananaParfait.pdf
No registration required
Directions Source: http://www.indy.gov/eGov/City/DPR/Parks/Pages/parks.aspx
1. Stir banana and vanilla into yogurt.
Eskenazi Health Center
Blackburn
2700 Dr. MLK Jr. St.
Coach Shameka: 931.4365
Wednesdays & Thursdays
Eskenazi Health Center
Cottage Corner
(Hablamos español)
1434 S. Shelby St.
Coach: Megan 453.3258
Mondays and Wednesdays
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
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
4
Eskenazi Health Center
Westside (Hablamos
español)
2732 W. Michigan St.
Coach Liz: 554.4673
Mondays, Tuesdays &
Thursdays
Eskenazi Health
Outpatient Care Center
720 Eskenazi Ave.
Coach Miranda: 880.3325
Wednesdays & Fridays
Eskenazi Health West 38th
Street (Hablamos español)
5515 W. 38th St.
Coach Liz: 880.0102
Wednesdays & Fridays
2. In one 10-12 ounce glass, alternately layer the yogurt mixture, strawberries and cereal. Serve immediately.
News
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Please check with your coach/health center for possible weather-related closings or delayed schedules during the winter months.
Happy Valentine’s Day from your Eskenazi Health Healthy Me coaches!
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
Five Physical Benefits of
Indoor Cycling
Here are five incredible benefits happening to your
body while you pedal away:
1. Cardiovascular
American College of Sports Medicine (ACSM)
recommends that healthy adults ages 18-65 years
old should participate in aerobic physical activity
for a minimum of 30 minutes, five days per week or
vigorous intensity, aerobic activity for a minimum of
20 minutes, three days per week.
A well-directed indoor cycling class will steadily
keep your heart rate well within a likely vigorous
range for approximately 45-60 minutes. Over time,
continuous cardiovascular activity (including interval training often practiced in indoor
cycling) can help lower your risk of coronary artery disease, blood pressure, low-density
lipoprotein cholesterol and overall resting heart rate.
NUTRITION CORNER
December Percent Club
Heart Healthy Living
Did you know that every 29 seconds, someone in
the United States suffers a coronary event? Every
minute, someone will die from one. Cardiovascular
diseases (CVD) are disorders of the heart and blood
vessel system such as coronary artery disease,
stroke and high blood pressure. Risk factors for
CVD are hypertension, high cholesterol, being
overweight, having diabetes, smoking and sedentary lifestyle. To lower
your risk for CVD, eat a diet that is low in saturated fats, trans-fats,
cholesterol, salt, and processed, refined foods; eat a diet rich in whole
plant foods in their natural form (whole grains, fruits, legumes and
vegetables); exercise or lead an active lifestyle - even walking will help;
lose weight and reduce body fat; and if you smoke, quit.
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.
5%
3
Portion
Butter:
1 tbsp
Saturated Fat (g)
Use:
You've probably heard of the elusive "runner's high." It's not uncommon to see many
runners in indoor cycling classes. That's because you get the same rush in an indoor cycling
class: a release of those happy-mood inducing neurotransmitters known as endorphins.
Endorphins are known to create feelings of euphoria, lower your stress level and enhance
the body's immune response.
7.5
Vegetable oil or broth
Cream cheese
2 tbsp
6.5
Half and half
2 tbsp
2
3. Increased Muscular Endurance
Ice cream
½ cup
6
Frozen yogurt
1.5
This refers to the ability of a muscle to continually and repeatedly exert force over an
extended period of time. In an indoor cycling class, this happens when you pedal against
resistance, which can greatly increase the endurance of the muscles in the legs: quadriceps,
hamstrings, gluteus, and even the calf muscles. Working out these muscles will also help
to strengthen the surrounding bones, tendons and ligaments. Outside the indoor cycling
room, this increased strength means you'll be able to perform your daily activities with
greater ease. Walking a quarter mile to your car with shopping bags while talking on your
cell phone will be a no-brainer for you!
Whole milk
1 cup
5
1 percent milk
1.5
Sour cream
2 tbsp
3
Fat-free sour cream
0
Bacon 3 slices
3
Turkey bacon
1.5
Beef, ground
3 ounces
7
Ground turkey breast
0
4. Major Calorie Burn
Beef, prime rib
3 ounces
12
Beef tenderloin
3
If your fitness goals include weight and/or fat loss, you've come to the right place. According
to spinning.com, individuals can burn anywhere between 400-600 calories during a 45minute class. Since it takes 3,500 calories to burn one pound of fat, just five-eight indoor
cycling classes, combined with a healthy diet can help you whittle down your body fat.
Chicken, fried
1 thigh
6
Chicken breast, baked
Lard
1 tbsp
5
Margarine, trans-fat free
5. Low Impact
For such a high-intensity workout, indoor cycling is surprisingly low impact. Many people
who have recently recovered from orthopedic injuries (and who have been cleared by their
physician) turn to indoor cycling to help them get back on track. When done correctly, there
is minimal impact on the hip, knee and ankle joints. When your bike is set up properly and
you have appropriate footwear, you'll never have to worry about leaving an indoor cycling
class with throbbing knee pain or stiffness in the hip joints. The circular motion allows
for proper flexion and extension, while avoiding the pounding often brought on by other
activities such as running or traditional aerobics classes.
Not convinced that indoor cycling may be for you? Try three classes. Get to class 10 minutes
early and ask the instructor to help you set up your bike if you're unsure and let he or she
know if you are recovering from any injuries so they can help you modify when necessary.
There are countless benefits of indoor cycling in addition to the ones listed above. Keep an
open mind and allow yourself to fully experience a great ride. Get ready to fly.
Source: www.acsm.org
Ways to Earn Stamps
Want to earn more stamps in your A-Z book? Attend any Eskenazi Health health fair held
at any Eskenazi Health center site and earn a stamp when you come to see the Eskenazi
Health Healthy Me booth. The booth offers food models, games to play, questions to
answer and even prizes! You can learn so much from these health fairs on so many different
topics. There could even be FREE health screenings done at them. See your Eskenazi Health
Healthy Me coach for details on dates and times for these health fairs.
Sausage
3 ounces
9
0
Light cream cheese
3.5
Fat-free half and half
0
Eskenazi Health Center Forest Manor
Anthony T.
Althea D.
Mae B.
Eskenazi Health Center Grassy Creek
Lucinda S.
Paul J.
Michael C.
Eskenazi Health Center North Arlington
Bethany H.
Catherine C.
Ruby J.
Eskenazi Health Center Westside
Cathy S. Donna M. Jocelyn B.
Vegetarian sausage
(Source: James J. Kenney, Ph.D., RD, FACN)
COMMUNITY RESOURCES
Connect 2Help 2-1-1
Dial 2-1-1 to speak with a live specialist 24 hours a day, 7 days a week.
0.5
2
0.5
Edward S.
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.
Donna M.
Lucille B.
Rosario M.
Eskenazi Health Center Blackburn
Ruth W.
Sonja B.
Eskenazi Health Center Westside
Maria V.
Mary H.
Nancy G.
Roberta R.
Mary C.
Julie G.
Ruth M.
Spring W.
Eskenazi Health Center Westside
Cloteal S.
Margarita H.
30%
Eskenazi Health West 38th Street
Eskenazi Health Center Westside
Carlos G.
Dina M.
John B.
Marcia S.
Sylvia E.
Terri S.
Eskenazi Health Center Blackburn
Jacqueline B.
Eskenazi Health Center Forest Manor
40%
Jesse Mc.
Sabrina R.
Eskenazi Health Center Westside
Kimberly H.
Eskenazi Health Center Forest Manor
Kim M.
If dialing 2-1-1 does not work from your phone dial 317.926.4357
Services Available:
• Holiday assistance
• Health insurance and expenses assistance
• Food, clothing and household items
• Housing and utilities
• Transportation
• Employment and parenting
• Health care and disability services
• Mental health and counseling
• Substance abuse and other addictions
• Support groups
• Government community services
• Legal, consumer and financial management services
• Education, recreation and the arts
• Donations and volunteering
• Special populations
Eskenazi Health Center West 38th Street
Rhonda F.
Eskenazi Health Center North Arlington
Linda A.
Ronda F.
Patrick D.
Eskenazi Health Center North Arlington
Olivia W.
25%
Eskenazi Health Center Grassy Creek
Barb F.
Carmel R.
Patricia H.
Clare S.
Eskenazi Health Center Blackburn
Eskenazi Health Center Forest Manor
Alan D.
Eskenazi Health
Paige M.
Eskenazi Health Center Pecar
Julie G.
Margaret R.
Lines O.
Carolyn J.
Eskenazi Health Center Cottage Corner
Jerry G.
Eskenazi Health West 38th Street
Tinna S.
10%
Eskenazi Health Center Blackburn
Janet B.
Mario F.
Eskenazi Health Center Pecar
Kaycie N.
2. Lowered Stress Levels
15%
Eskenazi Health Center Forest Manor
Kandes O.
Josephine W.
Juan B.
Eskenazi Health Center North Arlington
Irma H.
Linda M.
Saturated fat (g)
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.
Cooking for your Heart: Substitutions
Instead of:
Eskenazi Health Center Blackburn
Alberta W. Johnetta B.
June J.
Eskenazi Health
Karen E.
Prize Showcase
“I haven’t failed. I’ve just found 10,000 ways that
won’t work.”
-Thomas Edison
Want to know how many steps you walk per day? A pedometer is a great way to
track your physical activity. Approximately 2,000 steps equal one mile. With two
vouchers, you could receive a pedometer and see how many miles you walk per
day!
Track your Progress Online with the SuperTracker! Visit ChooseMyPlate.gov for the following services:
• Get a personalized nutrition and physical activity plan • Get tips and support to help you make healthier choices and plan ahead.
• Track your foods and physical activities to see how they stack up.