Healthy Horizons

Healthy Horizons

National Eating Disorders Association Indianapolis 2018 Walk

The National Eating Disorders Association (NEDA) is sponsoring  an Indianapolis, IN walk event from 9:00 AM-11:00 AM at Garfield Park, 2324 Pagoda Drive.

The Indianapolis walk will provide an incredible opportunity to raise awareness as well as funds for eating disorder awareness programs, educational outreach, and support of individuals and families.  Special speakers and presenters will be present.  With this being a widespread problem, particularly in campus communities, Healthy Horizons encourages your participation in this event.

The link to register is:  https://nedawalk.org/select_walk/individual

Health and Fitness Experience at the Children’s Museum

The Indianapolis Children’s Museum has just opened the new Riley Children’s Health Sports Legends Experience.  This new exhibit features a dozen outdoor sports,health and fitness areas.  Kids will have fun running, driving, putting, jumping and having a great time playing.  The pedal car race track sounds like great fun.  Additionally, there are various age-based experiences providing a chance for even the younger bunch to participate.

https://www.childrensmuseum.org/sports-experience

http://digitalindy.org/cdm/landingpage/collection/utn

Create Your Own Circuit Training

https://healthyforgood.heart.org/move-more/infographics/create-a-circuit-home-workout

When the weather outside is frightful — or too rainy, hot or cold for an outdoor workout — you can create your own exercise circuits at home with absolutely no equipment needed. It can be a great way to stave off burnout and get a good workout.

 

According to the American Council on Exercise, a typical circuit training workout includes about 8-10 exercises. You alternate strength/resistance exercises focused on different muscle groups with brief cardio bursts of 30 seconds to 3 minutes. The beauty of the circuit is that you can be creative. Mix and match your favorite moves.

Here are some examples of exercises that can be included in a circuit, along with some basic safety tips.

Cardio Exercises

  • Jumping jacks
  • Jumping rope
  • Jogging or marching in place
  • Stair climbing or step-ups

Strengthening and Stability Exercises

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Hip lift or bridge position
  • Triceps dips on a chair
  • Lunges
  • Squats or chair position
  • Wall sits

Safety Tips

  • If you’re unsure about any of these exercises, talk with your healthcare professional or a certified fitness trainer.
  • Choose exercises that are appropriate for your level of physical fitness and ability.
  • Rest or stretch between exercises as needed.
  • When starting an exercise program, begin slowly with low-intensity exercises.
  • Wait at least 2 hours after eating a large meal before doing strenuous exercise.
  • Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.
  • Warm up with low-intensity exercises at the beginning of each exercise session.
  • Drink water before, during, and after your exercise session.
  • Stop if you have pain or pressure in your chest, neck, shoulder, or arm or feel dizzy or sick to your stomach.
  • Breathe regularly; exhale as you push or lift and inhale as you relax. Don’t hold your breath during strength exercises.
  • Build up your time and number of repetitions slowly as your fitness improves.

Hidden Veggie Marinara

Marinara Sauce with Hidden Vegetables
Author: Dini from The Flavor Bender
 
What you need
  • 3 tbsp Olive Oil
  • 1 packed cup of grated carrot
  • 1 ½ packed cups of grated zucchini
  • ½ of a medium onion, cut into chunks
  • 3-4 celery ribs, cut roughly into chunks
  • 4 – 5 garlic cloves
  • 1 can of whole, peeled or diced tomatoes
  • 2 tbsp tomato puree (optional)
  • 2 tbsp balsamic vinegar
  • 2 tbsp brown sugar
  • Salt to taste
  • ½ tsp cayenne pepper
  • 3 tbsp chopped fresh oregano

    https://www.theflavorbender.com/marinara-sauce-with-hidden-vegetables/

Shingrix: The New Shingles Vaccine

The New Shingles Vaccine: What You Should Know About Shingrix

The CDC now recommends this vaccine for its strong, longer-lasting protection

Shingrix is the first new shingles vaccine in more than a decade and only the second to ever be approved (Zostavax was the first) by the Food and Drug Administration.

In October the Advisory Committee on Immunization Practices, or ACIP, came out with three major recommendations for Shingrix, and the CDC officially accepted them.

MORE ON THE SHINGLES VACCINE

Now the CDC is recommending that Shingrix—a two-dose vaccine—be given to people starting at age 50, a full 10 years earlier than its advice for getting Zostavax.

The CDC also recommends that people who have already gotten Zostavax should now get Shingrix as well and that Shingrix is officially the preferred vaccine over Zostavax, a single-dose vaccine. Those who’ve had shingles, which occasionally recurs, should also receive Shingrix.

“This looks to be a vaccine that will provide substantially long, persistent protection,” says William Schaffner, M.D., a consultant to the ACIP and a professor of medicine in the division of infectious diseases at Vanderbilt University School of Medicine in Nashville, Tenn. “The body responds to Shingrix much more strongly, compared to Zostavax.”

Marvin M. Lipman, M.D., Consumer Reports’ chief medical adviser, notes, “Shingrix should replace Zostavax because the benefit/risk ratio, at the present time, strongly favors Shingrix.”

Zostavax maker Merck, meanwhile, says in a statement that “we believe that a single shot of Zostavax will continue to play an important role in vaccination to help prevent shingles. . . . Consumers should talk with their healthcare providers or pharmacists about each vaccine’s profile (ie, single dose versus two doses) and make the decision on which vaccine may be best for them.”

Here’s what you need to know about the new vaccine and the new recommendations:

Why a New Shingles Vaccine?

Did we need a new shingles vaccine? To answer that question, it helps to have a bit of background on this infection.

Shingles, which is also called herpes zoster, occurs when the chickenpox virus (varicella zoster), which is dormant in those who’ve had the illness, reawakens later in life. Almost all adults older than 40 carry the chickenpox virus—and the older we get, the more the risk of getting shingles climbs. According to the CDC, the infection strikes about 1 million people in the U.S. each year and nearly one in three adults will experience a bout of shingles in their lifetime.

The two to four weeks of shingles, marked by symptoms such as a blistery and painful rash on one side of the body, can be difficult enough. But about one in five people with shingles go on to develop postherpetic neuralgia, or PHN, which is nerve pain that can linger for months or even years.

Since 2006, we’ve had Zostavax—approved for those between 50 and 59 but recommended by the CDC for adults 60 and older—as the sole bulwark against shingles. Zostavax offers 70 percent protection against shingles for people between 50 and 59 but only 18 percent in people 80 and older, according to the Pink Sheet, which reports on the pharmaceutical industry.

When all ages are taken into consideration, Zostavax cuts the chance of shingles by only 51 percent and the risk of PHN by 67 percent.

In addition, Zostavax’s effectiveness appears to last just five years, according to the CDC. And research presented in the fall at IDWeek, an annual meeting for infectious disease professionals, suggests that Zostavax may actually wane after only three years.

The Shingrix vaccine (whose two doses are to be given two to six months apart), according to the CDC, offers 97 percent protection in people in their 50s and 60s and roughly 91 percent protection in those in their 70s and 80s. And it appeared to retain similarly high effectiveness throughout a four-year study period and cut PHN risk by 86 percent.

There are key differences between the ways Shingrix and Zostavax are designed. The new shingles vaccine contains an adjuvant, a substance that boosts the immune system’s response. This may be what makes Shingrix both more effective and longer-lasting, says Schaffner at Vanderbilt.

As with Zostavax, the recommendation is that those who are or will soon be on low-dose immunosuppressive therapy (such as less than 20 mg a day of the steroid prednisone), and those who have recovered from an illness that suppresses the immune system, such as leukemia, can get the vaccine.

Right now, Shingrix is not recommended for older adults who are immunocompromised or are taking moderate to high doses of drugs that suppress the immune system.

But because the new shingles vaccine contains a nonliving viral particle, it may ultimately be deemed appropriate for those with compromised immunity. (Zostavax contains live—although weakened—herpes zoster virus, so those with significantly weakened immune systems should not receive it.) The ACIP will review data on Shingrix in these groups as it becomes available.

“Shingles is a big problem with immunocompromised people,” Schaffner says.

Those who are severely allergic to any component of Shingrix should not get the vaccine, and anyone with active shingles should wait until symptoms resolve. The vaccine hasn’t been studied in pregnant or breastfeeding women.

Can It Cause Side Effects?

Like every vaccine, Shingrix has the potential for side effects, although so far, none seem particularly worrisome. The new shingles vaccine does appear to be more likely to cause pain during injection and at the site of injection for up to three days afterward than Zostavax does.

In clinical trials, the side effects also included injection site redness and swelling, muscle pain, and immune system responses such as headache, shivering, fever, and upset stomach. Most, according to GlaxoSmithKline, its manufacturer, lasted less than three days.

Though Shingrix was tested on some 16,600 adults in clinical trials, its real-world use has been limited. The company will be conducting additional safety and efficacy studies over the next few years, and the CDC will be monitoring any adverse events that are reported.

“As with any drug that’s approved on the basis of studies in only thousands, in contrast to millions after approval, strict post-marketing surveillance studies have to be agreed upon, with severe penalties for irregularities,” says CR’s Lipman.

Availability and Cost

According to Schaffner, it’s anticipated that deductibles and co-pays aside, private insurers will probably cover the cost of Shingrix—which is $280 for the two shots. That’s what insurers generally do with Zostavax (which costs $213 for those who have to pay full price, according to the CDC).

However, it may take a little time for all insurers to do this, he says, and Medicare, he notes, may take longer. What’s probable is that like Zostavax, Shingrix will be covered under Medicare Part D. That has posed coverage challenges for some consumers.

 

https://www.consumerreports.org/shingles-vaccine/new-shingles-vaccine-shingrix-what-you-should-know/

St. Patrick’s Day Hike/Run

THE 18TH ANNUAL HOLLIDAY PARK TRAIL RUN AND HIKE IS SCHEDULED FOR SATURDAY, MARCH 17, 2018

**CLICK HERE TO REGISTER!**


  • 5-mile Trail Run (ages 10 and up) — Runners begin at 9:30 a.m.
  • 3-mile Trail Hike (ages 10 and up) — Hikers begin at 9:30 a.m.
  • St. Vincent Health 1-mile Trail Run/Hike (ages 6-12) – begins at 10:45 a.m.
  • Tot Trot (ages 5 and under) – begins at 10:55 a.m.
  • Free Kids Zone featuring climbing wall, crafts, games and more!
  • Hospitality Tent for Race Participants
  • Event Management by Tuxedo Brothers
  • Special rates available  for track and cross country teams. For more information call 317-475-9482
  • PROCEEDS BENEFIT EDUCATIONAL PROGRAMS AND PROJECTS AT HOLLIDAY PARK!

 

Registration and T-shirt Pick Up
Pre-race registration and T-shirt pick up will be in the Holliday Park Nature Center on Friday, March 16 from 3:30-5:30 p.m.

Race day registration and packet pick up will be in the Holliday Park Nature Center from 8:00-9:15 a.m.  Limited to 600–must be postmarked by Friday, March 9th.

You must be pre-registered by 4 p.m. Sunday, March 11, to be guaranteed a shirt and goodie bag. There will be no shirts available on race day.

EVENTS AND SCHEDULE–MARCH 17, 2018
8:00-9:15 a.m……Registration at Holliday Park Nature Center
9:00 a.m…………..Child Care begins (reservations required, children must be at least 2 years old)
9:30 a.m…………..5-mile Trail Run (competitive) & 3-mile Trail Hike
9:30 a.m. – 11:30 a.m….Kids Fitness Zone and Massage Tent
10:45 a.m…………St. Vincent Health 1-mile Children’s Trail Run/Hike (ages 6-12)
10:55 a.m…………Tot Trot (ages 5 and under)
11:15 a.m…………Award Ceremony and Prize Drawing

Supervision will be provided during race events for children of participating parents.  (Prior reservations required – limited to the first 50 children that are signed up)

Location

Holliday Park, 6363 Spring Mill Road, Indianapolis. Race headquarters will be in the Nature Center. (See map.)

View the Course Map HERE!

Fees

  • 5-mile Trail Run (runners only) . . . $25.00 (no T-Shirt)
  • 3-mile Trail Hike (walkers only) . . . $25.00 (no T-Shirt)
  • 5-mile Trail Run Race Day Registration (runners only)  . . . $35.00 (no T-shirt)
  • 3-mile Trail Hike Race Day Registration (walkers only)  . . . $35.00 (no T-shirt)

* No refunds. The event is rain or shine.

Children’s Activities

  • St. Vincent Health 1-mile Trail Run/Hike, ages 6-12 (includes short-sleeve t-shirt) . . . $15.00
  • Tot Trot Run ages 5 and under . . . FREE
  • Kid’s Zone . . . FREE
  • Registration on race day does not guarantee a shirt.

Shirt Options (additional cost)

  • Unisex Adult Soft Spun Cotton Slim Fit Short Sleeve T-Shirt……$18.00
  • Unisex Adult Long-Sleeve Technical Shirt……………………………….$24.00
  • Additional short-sleeve youth T-shirt available for purchase…..$12.00

Questions

317-475-9482 or 317-327-7180.
Entries over the phone will not be accepted.

Downtown Skywalk Map

FEELING THE NEED TO MOVE, BUT IT’S COLD OUTSIDE

The Indianapolis skywalk system is a convenient feature in a city where average winter lows dip below 20 degrees and summer highs creep into the mid-80s. Keep your business attire fresh and your shoes snow-free in any weather with the enclosed platform that connects the Indiana Convention Center and Lucas Oil Stadium to 12 luxurious hotels.

https://www.hipmunk.com/tailwind/make-indianapolis-skywalks/

 

Enhancing Yoga Poses

While yoga can help improve flexibility, posture and balance, the practice of yoga offers so much more, including self-reflection, the practice of kindness to ourselves and others, and continued growth and self-awareness. Of course, all of this is much easier to move toward if you can find a sense of comfort in the poses.

Yoga provides many props to enhance your ability to express a yoga pose. One of the most popular yoga props to use in class is the yoga block. Made from foam, bamboo, wood or cork, the block is often used as an extension of the arms, but can also support the back, head and hips to help the body settle into a pose. Furthermore, yoga blocks:

  • Support range of motion, thereby shortening the distance between you and the floor (“bringing the floor closer to you”).
  • Assist in establishing correct alignment.
  • Help make yoga accessible to beginners and to those experiencing injury or other physical limitations.
  • Bring awareness to properly engage and support muscles in a specific pose.
  • Can be placed at the low, medium and high positions to accommodate more or less support.

Whether you are seated or standing, or have tight hips and shoulders, the following four poses provide excellent examples of using a yoga block to enhance flexibility and find greater enjoyment in your yoga practice.  (see web address below for more info)

https://www.acefitness.org/education-and-resources/lifestyle/blog/6951/how-to-use-blocks-to-enhance-your-yoga-poses