Madison Wellness

Keeping Kids HealthyNutrition plus exercise

Healing the SoulAsbury begins Wellness Ministry

Getting in the GrooveZumba dance all the rage

Winter 2011

Staying healthy during the winter months is never easy, as the cold weather, the cold virus and more darkness moves into our lives.

But as you’ll find within the pages of our inaugural Wellness magazine, there are many ways to heal your “body and soul” during these winter months. We hope you’ll find enough encouragement and inspiration within these Wellness stories to move from the couch to the gym. And as always, we encourage your feedback. Enjoy!

encouragement and inspiration within

A NOTE FROM THE EDITOR:

Keeping Kids HealthyNutrition plus exercise

Healing the SoulAsbury begins Wellness Ministry

Getting in the GrooveZumba dance all the rage

Winter 2011The Little Gym instructor

Monica Vayda helps 3-year-

old Charlotte Lott cross the

balance beam. The Little

Gym is designed for families

looking for fun activities that

will build up the motor skills

of their baby, toddler or child

while they play.

ON THE COVER:

Realizing Your Resolutions 6Gyms help members attain New Year’s goals

Keeping Our Kids Healthy 10 Nutrition and exercise play key roles

Healing the Soul 14 Asbury begins Wellness Ministry

Getting in the Groove 18 Zumba has men and women dancing for their health

Brushing the Doctor Away 20Dental health a sign of overall good health

inside

5 2011 MADISON WELLNESS

BY AUSTIN PHILLIPSEDITOR

People have been making New Year’s Resolutions for many, many years, and people have been quitting those same resolutions for just as long.

Each year, millions of people across the country will make New Year’s Resolutions to lose weight, get in shape, stop smoking, drink less, give more, etc.

Although the decision to make that New Year’s change is an easy one, it’s keeping that resolution that is difficult.

Micki Walker, corporate director for marketing for Bender’s Gym, said she sees the results of New Year’s Resolutions each year.

“Our gym will be slammed until February,” Walker said.

Not only will memberships rise at the beginning of a new year, but use of the gym and specialized classes will too, Walker said.

“But at the beginning of February or March, you see it begin to fall off,” Walker said.

So why does that 2010 initiative die so early in 2011?

“A lot of people will go back to their eating habits,” Walker said. “And, like in my case, I actually gained weight when I first started working out and didn’t understand why. What I didn’t understand was that I was gaining muscle mass before I started to lose the weight.”

But just because most people quit their New Year’s

Realizing Your Resolutions

Wellness Photos/Sarah Brewer and Chris Dickey

TOP: Members of Bender’s Gym BodyPump class lift weights during a session.INSET: Micki Walker gets in a workout during the morning hours.


Resolutions within a few weeks or months doesn’t mean making them is a bad idea.

“I think it’s great to have a goal and New Year’s is a great time to have a goal,” Walker said. “You just have to be careful and set a realistic goal.”

To help people make those realistic goals, and stick with them, places like Bender’s and Parisi Speed School have programs to help fight off the holiday weight, while also getting on track for the new year.

But most importantly, Walker said, is for people to find a gym and a diet that matches and works with their lifestyle.

“Finding the right gym and making sure that gym matches your goals and what works for you and your family will make attaining those goals much easier,” Walker said.


Participation in sports places an athlete in a situation in which injury is likely to occur. An athlete can help prevent injury through proper conditioning which will also increase his/her performance. Physical conditioning is a key principle of injury prevention. Appropriate conditioning programs decrease the risk of injury, decrease the severity of an injury should it occur and can help prevent re-injury. Maximum safe performance in athletes requires a combination of muscle strength, balance, power, endurance, coordination, flexibility and sport specific body composition. These factors can be combined into four main categories: strength, balance, flexibility and endurance. A muscle must be stressed in a progressive and gradual way to improve its strength. Strength programs should be sport specific to stimulate movements that are often performed during that sport. This develops and conditions the muscles around the joint of use. Specific strength training results in muscle memory which is a major factor in injury prevention.

Balance training is also necessary for injury prevention. When an injury to a joint or musculotendinous stumbling occurs, sensory information is altered, adversely affecting motor or muscle control. Improving balance will help minimize these risks. Balance is a basic skill needed in practically every sport. From soccer to tennis to football, changing your center of gravity to match your moves is the key to efficiency in any sport. It also plays an important role when an athlete is rehabilitating an injury. Medicine balls, BOSU balls, or doing exercises while balanced on one foot are ways to improve an athlete’s balance. Efficient performance requires a full range of motion. Adequate joint flexibility decreases an athlete’s susceptibility to injury. There are two types of stretching techniques that are useful to athletes: dynamic stretching and static stretching.

Dynamic stretching occurs through a repeated range of motion, ideally simulating the sport activity. Dynamic stretching is most valuable for the warm-up period prior to performance. The warm-up period before practice or competition increases the tissue temperature prior to subjecting the muscles to repeated stretch and contraction. Dynamic stretching uses the speed of movement without holding an end position. Static stretching is a traditional stretch which involves placing

a muscle under tension and holding this position without range of motion. Static or traditional stretching can actually damage muscle or decrease performance if done prior to competition. It is best used after performance during cool down.

Cardiovascular endurance is also a factor in injury prevention. A fatigued athlete becomes vulnerable to injury

when the nervous and muscular systems are unable to respond adequately to an injury-producing situation. Proper warm-up and cool down routines are essential to injury prevention. Regular strength training and stretching in preseason and offseason are important. It is important to have continued activity and fitness during the offseason, but allowing time for muscle recovery.

Dr. Jack Moore is a general orthopaedist for SportsMed. For more information or to schedule an appointment, call 256-881-5151 or e-mail [email protected].

Proper conditioning prevents athletic injuries

Dr. JackMoore

—————General

Orthopaedist

BY MICHAEL HANSBERRYREPORTER

In America today, more than 16 percent of children and adolescents are living with obesity.

First Lady Michelle Obama has made the issue her official campaign. She recently pushed for a bill in Congress that would improve the quality of food in schools nationwide.

According to the Center for Disease Control, obesity among pre-school age children 2 to 5 years of age, increased from 5 percent to 10.4 percent between 1976-1980 and 2007-2008 and from 6.5 percent to 19.6 percent among 6-11 year olds. Among adolescents aged 12-19, obesity increased from 5 to 18.1 percent during the same period.

Ally Murphree, gym director at The Little Gym, said one factor in producing healthier kids is making sure they stay physically active.

The Little Gym offers non-competitive gymnastics and motor skill training for kids.

“It’s about the lifestyle you build,” Murphree said. “If a child is not active at a young age, it would be harder to change a habit when you get older.”


KeepingOurKidsHealthy

Murphree said genetics, behavior and family environment all play a role in deciding a child’s weight problem, but all children should be encouraged to be active, decrease and develop healthy eating habits.

“A lot of the kids don’t know how to be active,” she said. “If they go outside to play, what do they do? If you teach them about fun activities that would require them to be active, then they are more likely to do that.

The Madison city school system has also made efforts in producing healthier children.

The school system embarked on a new lunch nutrition plan to make daily food servings healthier for students,

Jan. 1 marked the school systems transition into more “homemade” foods on the menu. Schools have moved from serving pre-packaged and frozen items, to producing foods in-house, as a way to control nutritional value.

“We were buying those frozen and heating them up. Now, we buy things like whole wheat flower tortillas and use lean chicken and low-fat cheese and we make our

own spice mixture.” said Marty Tatara, supervisor of the child nurtrition program, “That’s one really good example of where you take a frozen, high-processed item with more preservatives that we would probably like, and now we have a healthy wholesome homemade product for the students.”

Tatara said students do relate more to processed foods, so acclimating them to the new, healthier menu is a challenge.

She also mentioned that the school system is above the curve when it comes to providing healthier meals.

“It’s an educational item when you try and switch into a new item that they aren’t familiar with,” Tatara said. “You have to market it and serve it more than one time and make sure it is of high quality, so it’s something the students will enjoy.”

Tatara eliminated white breads altogether. All breads served in schools are whole wheat, including rice and pasta.

“Those are important with the B vitamins and minerals,” she said. “Everybody needs it, but especially these kids.”

Still, Tatara realizes the lunch program is optional and parents aren’t obliged to purchase the food, but she is more concerned that the child is getting the proper nutrition.

She said studies have shown that school lunches are healthier than food brought from home.

“It’s not nutrition until they swallow,” she said. “We can put all the food on their plate, but if they don’t swallow it, we haven’t done anything.”

That’s why she said education and promotion are two important factors she has to deal with in order to make sure parents know their children are receiving, high-quality, healthy food.

Three foods kids will no longer see on the menu in the near future are corndogs, hot dogs and breaded steak. Although the she said the hot dogs are high quality, the corndogs are made with whole wheat breading and the breaded steak is baked, not fried, she would like to make it healthier.

“I just think we can do better,” she said. “We’re supposed to be providing a nutrition that enhances their academic learning potential. A corndog, I’m not so sure about.”

She said when students get exposed to different foods at school, they start to want the same type of food at home.

“If they never see it, it’ll be a foreign object and they’ll never eat it,” she said. ”We’ve got to get it out there in front of them.”


Wellness Photos/Sarah Brewer

ABOVE: Parisi Speed School instructor Justin Bryant works with student Drew Porter.TOP LEFT: Alex Bailey, 3, hangs on the bar at The Little Gym while instructor Monica Vayda looks on.BOTTOM LEFT: Students at Mill Creek Elementary enjoy lunch.

BY AUSTIN PHILLIPSEDITOR

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

— 1 Timothy 4:8

Achieving total wellness may involve a gym and a monitored diet, but a new program at Asbury United Methodist Church is combining the spiritual and emotional aspects of life with the physical side in an effort to help people live their lives to the fullest.

Two years ago, Madison Drugs

employee and Asbury member Diane Brenn approached Senior Pastor Alan Weatherly about beginning a wellness program.

After meeting with church leaders, Brenn and Member Life Director Robin Waldrop began forming a leadership team, mission and vision for the Wellness Ministry.


HealingtheSoul

Asbury ministry program teaching wellness

“(Brenn) has a passion for total wellness,” Waldrop said, “and this program would not have happened without her.”

A survey was sent out to the congregation to determine what direction they would like the ministry to go in, and the results were tabulated to help shape RESTORE, an annual health and well-being educational event sponsored by the church.

The survey was sent to men, women, seniors and teens, and members were asked to choose from more than 100 topics ranging from weight loss, depression, substance abuse, parenting, peer pressure and more.

More than 150 people responded to the survey, and the results were used to create the classes for RESTORE.

The wellness ministry has also helped launch the CREATION Bible study, which is aimed at helping people live life to the fullest by focusing on eight universal principles of whole person health God originally gave at the creation: Choice, Rest, Environment, Activity, Trust, Interpersonal relationships, Outlook and Nutrition.

CREATION will begin in January or February 2011.

With the expansion of RESTORE and launch of CREATION, Brenn and Waldrop are hoping to bring

members and non-members of the church to a total wellness in life.

“Spiritual is the foundation to all wellness,” Brenn said. “Christ is the foundation to all things. And when dealing with the spiritual and the physical, one can, and does, affect the other.

As the ministry grows, Waldrop

said she hopes to be able to offer more programs and events to the church members and the community, as a whole, in an effort to heal people’s bodies and souls.

“I really feel like this ministry is God’s timing,” Waldrop said. “As God leads, we’re just going to let it happen.”



Robin Waldrop and Diane Brenn have helped shape Asbury’s Wellness ministry.


WHO: Hosted by Asbury United Methodist ChurchWHAT: A health and well-being educational eventWHEN: Jan. 29, 2011 from 9 a.m-3 p.m.WHERE: Asbury Hope Building WHY: To stress the Biblical teachings of the need to

maintain a healthy mind, body and spiritHOW: To register, visit Asburyumcmadison.com or call

256-837-0365Spiritual

-Communication Keys for Couples-Healthy Marriages-Listening to the Silence: Responding to God When You

Feel Unanswered-Becoming a House of Prayer: Experiencing Intimacy

With God-Spiritual Leadership in the Home

Mental/Emotional-Medication and Light Therapy for Depression-Children with Addictive Parents-Adult Children of Addicts-Breaking Free From Codependency

Physical-Stress, Anxiety and Depression-Adult and Childhood Obesity-Diabetes and Hypertension-Women’s Health-Exercise and Nutrition-Pilates: Balancing the Body-ADD, ADHD and Autism

Other Topics-Estate Planning and Living/Last Wills-Unraveling the Maze of Elderly Care Options

Asbury United Methodist Church Presents...

RESTORE 2011


Are you ready to Zumba? The latest, and possibly the most favorable, dance

and workout craze has taken over Madison. Almost every gym in the city now offers some type of Zumba class. The hour-long class is a mixture of Latin-based dances such as salsa, meringue, mambo, cha-cha-cha, tango and samba.

So what exactly is Zumba anyway?The high-intensity fitness program intermixes those

dances with a workout regiment that promises to burn calories, shape, tone, improve fitness levels and burn fat.

“Everything we do here is hardcore,” said Keisha Nelson, owner of Fitness Fusion. “We wanted to add something that was going to be fun and allow people to let loose.”

Katty Sharp is the Zumba instructor at Fusion. She has been an aerobics instructor for 11 years, six of those years in her native country of Peru.

On one particular Wednesday night, 20 people filled the studio to take instruction from Sharp, who opened her own studio, Katty Fitness Studio, in January, in Hazel Green.

Sharp gets the group to form four vertical lines and begins the class. For the entire hour, Sharp never looses her energy, radiating her own aggressive style of pumping up and motivating the class to give their all.

Franchesca Rivera was one of those people. She followed Sharp, who was an instructor at another local gym, to Fitness Fusion.

“You’re not just dancing, but you’re actually getting a great workout,” Rivera said. “Depending on how much you actually put into the class, you can burn about 900 calories. It’s a great class to take that will work all parts of the body.”

Getting in the groove


Sharp introduced the 21-year-old to Zumba two years ago.

She decided to take the classes because she said it was something she and her mother could do together.

“I fell in love with the class,” Rivera said. “The energy Katty brought to the class was amazing. I have been hooked ever since.”

Sharpe said when she relocated to Madison two years ago, only one gym in town taught Zumba and, although Madison was the first place she had ever heard of it, she said the general population was unaware the class existed.

“They told me it’s a Latin-inspired workout and I wanted to see what it was all about,” Sharp said. “When I saw classes for it on YouTube, I said ‘I could do that.’”

The program itself is relatively new. The idea was conceptualized in the mid-90s and was brought to the United States in 1999 by founder and Colombian fitness trainer Beto Perez.

Today, the Zumba program has grown substantially. It is taught at more than 90,000 locations in 110 countries. The program has expanded to Zumba Gold, for the older population; Zumba Toning;

Aqua Zumba and Zumbatonic, designed for ages 4 to 12.

Sharp cites the music and the electric dance moves as being one of the biggest factors why Zumba has taken off in the city and worldwide.

“The moves are so different,” she said. “The shoulders, the hips … they feel so sexy. The steps are matched with the music. They can feel they accomplished something in every single class. It’s a workout, but not a conventional workout. We shimmy, move our shoulders and hips. You have to feel the rhythm and let the music take control. Let your body move.”


ABOVE: Franchesca Rivera and Katty Sharp.LEFT: Sharp gets the class active with her vivacious personality.

Two brushes a day ...


When you woke up this morning and got to your daily routine of brushing your teeth and flossing, not only are you keeping your mouth healthy and in check, but you also may be lowering your risk of contracting other illnesses such as heart disease.

Some recent studies have indicated a link between periodontal disease and other illnesses.

Dr. Brandon Chambless, a dentist at Complete Dental in Madison, said illnesses that could stem from poor oral hygiene are heart disease, diabetes and respiratory disease.

“Poor oral hygiene can also lead to premature tooth loss, which prevents people from being able to eat the healthiest diet they can,” Chambless said.

On top of that, he said another factor to tooth loss is that it could limit people to eating only softer diets, which are often times less healthy.

A study conducted by researchers at the University of Buffalo in New York linked the periodontal disease (a bacterial infection of the gum) and heart attacks together. The study analyzed people who have heart problems compared to those who have not.

The study showed that 386 people with heart issues had far more bacteria in their mouths than the 840 subjects who did not have a history of heart problems.

This particular study showed that the problem wasn’t the type of bacteria in the mouth causing the problem, but the number of those bacteria present.

The mouth always has bacteria present, but when one fails to brush or floss regularly, the number of those bacteria grows and can lead to gum infection. Those weak gums provide an entry for bacteria into the blood stream and travels to the heart.

“The majority of people are not aware of the connections,” Chambless said. “We try and educate every dental patient on the connection between oral health and systemic diseases. This is a very dynamic field and new connections are being made between proper oral health and good overall health.”

A direct correlation linking the two has not yet been proven 100 percent, but studies have shown, and doctors insist that those with better oral hygiene have

faired better than those who have not.Chambless said the best way to deal with the issue is

by regularly visiting the dentist.He said people who have gum disease need to see

their dentist on a more frequent schedule, sometimes as frequent as every 3 months.

“Good oral hygiene is more than fresh breath,” he said. “Regular dental cleanings are not only good for your teeth, but for your body also.”

keeps the doctor away


Dr. Brandon Chambless stresses brushing at least twice a day.



Many of us have been on some type of diet in our lives. Some of us have spent our entire lives trying the latest fad diet, each time ending up right back where we started. We find that over 90 percent of diets fail in the long run.

More than 72 million Americans are obese or severely overweight. Each year, obesity causes at least 112,000 deaths in the United States, and it’s associated with numerous health problems: Type 2 diabetes, high cholesterol, hypertension, gallstones, liver disease, sleep apnea, gastroesophageal reflux disease (GERD), heart failure, degenerative joint disease, birth defects, miscarriages, asthma and cancer.

If you’re more than 100 pounds over your ideal weight, you may benefit from weight-loss surgery. Weight-loss surgery (also known as bariatric surgery) can offer lifesaving health benefits. It’s estimated that in 2008, approximately 220,000 people in the U.S. had weight-loss surgery.

A 2004 study published in the Journal of the American Medical Association found that bariatric surgery patients lost between 62 and 75 percent of their excess body weight. Beyond simple weight loss, there were significant improvements to chronic health conditions: 76.8 percent of bariatric surgery patients experienced remission of Type 2 diabetes; hypertension was eliminated in more than 61 percent of patients and significantly lowered in 78 percent; more than 70 percent experienced a drop in cholesterol levels; and sleep apnea was eliminated in more than 85 percent of patients.

There are various types of bariatric surgeries:

—Roux-en-Y gastric bypass is the most common bariatric surgery performed in the United States, accounting for about 80 percent of all weight-loss surgeries. Surgeons create a small gastric pouch

to reduce food intake. They then attach a Y-shaped section of the small intestine to the pouch to allow food to bypass the lower stomach and parts of the intestine to reduce caloric absorption. The procedure is performed with a laparoscope through several small incisions.

—Adjustable gastric banding (Lap Band and Realize Band) is the second most common bariatric surgery, representing 15 to 20 percent of all weight-loss surgeries. Surgeons place a band around the upper stomach with a laparoscope, limiting food intake to 1 – 3 ounces. The band can be tightened or loosened over time to change the passage’s size. This procedure generally results in less weight loss than a gastric bypass, but is more easily reversible.

—Duodenal switch with biliopancreatic diversion, similar to the gastric bypass, surgeons reduce stomach capacity and disconnects the upper small intestine, reconnecting it to another part of the small intestine, much lower down than the reconnection site of the gastric bypass procedure. Because even more of the small intestine is bypassed, even fewer calories are absorbed. This procedure is not reversible.

—Gastric sleeve or vertical sleeve gastrectomy restricts food intake, by removing most of the stomach. The remaining stomach “sleeve” will hold about one cup of liquid. This is the first part of the duodenal switch procedure, but has been found to be effective as a solo procedure to achieve long term weight loss. This procedure is not reversible.

Basic criteria are reviewed when considering bariatric surgery. Exceptions

and variations to these criteria are considered on a case by case basis. In general, surgical candidates should:

—have a body mass index (BMI, the ratio of your weight adjusted for your height) of 40 or more, or be at least 100 pounds overweight

—have at least one significant associated illnesses, such as diabetes, hypertension, arthritis or sleep apnea, if your BMI is between 35 and 40.

—have no drug or alcohol dependency, or have at least one year of sobriety.

—have documented attempts to lose weight medically.

—be a nonsmoker for at least two months prior to surgery.

—be committed to improving your health and lifestyle with changes in diet, increasing daily activity and exercise.

As with any surgical procedure, bariatric surgery may present risk. Talk with your doctor about whether you’re a candidate for weight loss surgery and together, discuss the risks and benefits.

Remember that you must be committed to maintaining a healthy lifestyle – including adopting very different eating habits and increased exercise, as well as nutritional counseling and lifelong medical follow-up, after surgery.

Dr. Edward C. Facundus is a board certified surgeon specializing in general surgery, advanced laparoscopic surgery and bariatric surgery. Dr. Facundus’ surgical practice, Alabama Surgical Associates, is located at 250 Chateau Drive on the Crestwood campus. For more information, visit Lapbariatrics.com or contact his office at 256-880-1977.

Since 1960, adult Americans have increased average height

by one inch and average weight by 25 pounds, according to The

Obesity Society.

The skinny on weight-loss surgeryDr. Edward C.

Facundus—————

MedicalDirector

Madison Wellness

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