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MARCH 2017

DRAMATIC PAUSE

Over 50 Crowd Stars

in a Student Play

+Columnist

Dave Kirgan Offers Insights into

Graceful Aging

Muscle ManBG Business Owner Helps Clients Get Fit

TheGreenviewDiference.com

“TriStar Greenview is really

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strong team of doctors, nurses

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do surgery here and I strongly

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the top quality and personal

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MAKES ALL THE DIFFERENCE.

Dedicatedstaf

- Dr. Chris PattonOrthopedic Surgeon

MAKING A DIFFERENCE

4 Living Fit March 2017

12 FEATURE When diet and exercise converge, supplements can’t be far behind. Businessman and nutrition expert Payton Wardlow serves clients from his store on Scottsville Road.

8 HEALTHY CHOICES Small everyday steps you can make for you and your family for a fresh, healthy lifestyle.

11 CHOCOLATE-FESTSaved by chocolate—Hospice of Southern Kentucky uses funds from the Chocolate Festival to help family members facing the prospect of losing a love one.

CONTENTS

16 LIFELONG LEARNING All the World’s a Stage: The Society for Lifelong Learning partners with the Public Theatre of Kentucky for classes in inding your muse and setting her free.

18 FOOD FOR THOUGHT Get one-of-a-kind health beneits with great-tasting nutritious seafood. It is among the best foods to support an athletic lifestyle.

22 WALK YOUR TALKDave Kirgan wants people to grow old gracefully and offers this advice—diet, exercise, and refusing to be categorized.

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Living Fit in Bowling Green

Published and distributed byBowling Green Daily News

813 College St., Bowling Green, KY 42101www.bgdailynews.com

PublisherPipes Gaines

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Advertising DirectorMark Mahagan270-783-3233

[email protected]

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Editorial DirectorMary Nestor

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Production Representative

Franklin Place 29200 Northwestern Hwy., Suite 114

Southield, MI 48034 (248) 436-4080 / FAX (248) 436-4082

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The articles in Living Fit In Bowling Green that discuss medical and health related topics are meant to be used for informational purposes only. There is no guarantee

that the information in the articles is true, correct, precise or accurate. The information is, at best, of a general

nature and may not apply to your case or any particular case. The information cannot be substituted for a visit, call, consultation, or the advice of a physician or other

qualiied medical professional and should not be used to diagnose or treat medical or health related conditions.

The views, opinions and ideas expressed by the authors and advertisers in this publication do not state or

relect those of Living Fit In Bowling Green, Farago & Associates, H & L, LLC, their staffs or afiliates. Although this publication endeavors to provide accurate, current information, the

advertisers, the publishers, editors, and their agents and employees do not take any responsibility for

the results or consequences of any attempt to use or adopt any of the information presented in the publication which they expressly disclaim.

Living Fit In Bowling Green is published by Bowling Green Daily News.

Copyright © 2016 Bowling Green Daily News. All rights reserved. Reproduction in whole or part

without permission is prohibited. Living Fit In Bowling Green is a registered trademark of Bowling Green Daily News. While every effort is made to ensure accuracy, Living Fit In Bowling Green cannot be responsible for content, opinions, practices or how the information herein is used. All materials submitted including but not limited to images, logos and text that appear are assumed to be the property of the

provider and Living Fit In Bowling Green is not responsible for unintentional copyright

infringement. Living Fit In Bowling Green reserves the right to refuse any advertisement.

EDITOR’S I noTe

When seasons change, we are reminded of things we expect and things we don’t. As winter turns to

spring, Kentucky comes alive with color and fragrance just as it has from time immemorial. But sometimes, a late frost tells us not to get too comfortable with absolutes.

Life like nature is a combination of routine and of disruption.

When the alarm sounds and it’s time to drag ourselves from warm blankets and hit the gym rain or shine almost as if on auto pilot, routine ofers a friendly push in the right direction. he things we have to do don’t necessarily inspire, as much as they require our vigilance. In this issue, business owner and nutrition expert Payton Wardlow ofers his advice along with a store full of supplements that can make any itness routine much more productive. He and his staf help clients get on track and stay there.

But there are those days when we just want to set aside the routine, and dive face irst into a chocolate fountain. he good news—there are

always opportunities in and around Bowling Green to indulge ourselves. February ofered the perfect excuse because donations from the 30th Annual Chocolate Festival raised money for Hospice of Southern Kentucky. Besides, chocolate is full of antioxidants and lavonoids—so dive in.

Another ideal way to break out of the routine is to try something completely diferent. In this issue, the Society for Lifelong Learning showcases a program that encourages the over 50 crowd to ind their inner child by lashing back to the days of the school play. But this time, they are led by Amber Turner, artistic director of the Public heatre of Kentucky. Turner uses the three-act structure to unleash the creative talents of her actors and actresses. She uses the framework to build something new.

Healthy Living is a balance of knowing the ropes without getting tied down or tangled up and spring is the ideal time to begin something new and learn something new, while keeping the foundation strong.

Enjoy!.

Mary NestorEditorial [email protected]

In and Out of the Comfort Zone

March 2017 Living Fit 7

Greenview Specialty Associates

Greenview Specialty

Associates

1325 Andrea St, Suite 201, Bowling Green, KY

270-843-7557

Dr. Michael L. Campbell works hand-in-hand with patients, and their referring providers, to diagnose and recommend treatment options. We believe each patient deserves respectful treatment and our team delivers a professional and thorough approach to care. You, the patient, are the most important person in our office, and our group of dedicated professionals are committed to providing you with the best medical care possible.

Visit our website at: www.greenviewspecialty.com to learn more.

Is conveniently located on the campus Is conveniently located on the campus of TriStar Greenview Regional of TriStar Greenview Regional

Hospital, offering state-of-the-art Hospital, offering state-of-the-art surgery. surgery.

Medical Center Orthopaedics welcomes

Abigail DeBusk, DOSports Medicine

We are located in the Riverside Professional Center, Suite C2, on The Medical Center campus.

Abigail DeBusk joins Rasesh Desai, MD, Sameer

Badarudeen, MD and Chaitu Malempati, DO at Medical

Center Orthopaedics to expand Sports Medicine services

and provide expert care for all orthopaedic needs.

Dr. DeBusk completed her residency training at the

University of Kentucky. She is fellowship-trained in

Sports Medicine from the University of Cincinnati.

Dr. DeBusk is accepting new patients.

To schedule an appointment with Dr.

DeBusk, call 270-780-2750.

Or visit our website for more information:

MedCenterOrtho.com


HEALTHY I CHoICeS

Family Features

Ways To Create Healthy Days

Contrary to popular belief, overall health is more than just being free of disease or chronic illness. Other factors, such as access to fresh foods,

neighborhood walkability and public safety, to name a few, can help cultivate more healthy days.

Respondents to an Aetna Foundation survey said local aspects have a large efect on their health. he Centers for Disease Control and Prevention also acknowledges that a person’s zip code is a good indicator of an individual’s health and longevity. However, there are small, everyday steps you can make for a fresh, healthy year, such as these ive easy tips.

5


1INCORPORATE 30 MINUTES OF EXERCISE. Forty-nine percent of Americans say they exercise to improve their overall health, according to the survey. To beat the rush, head to the gym early in the morning. Although it can be diicult to visit your local gym or recreational center before sunrise, getting at least 30 minutes of physical activity each day can not only start your day of strong, but also help you feel more energized and aid you in maintaining a healthy weight. Other ways to get daily exercise include taking part in sports, riding your bike on a path close to home or walking in your neighborhood park.

DRINK MORE WATER AND PLAN MEALS. It’s easy to splurge on food and drink during the winter season, but spring is a good time to swap your casseroles for fruits, veggies and water. Planning your meals ahead of time can help you incorporate healthier food options into your diet. Drinking water throughout the day instead of sugary sodas and juices helps your body regulate temperature, lubricates and cushions joints, protects the spinal cord and sensitive tissues, and helps prevent weight gain.

STEP AWAY FOR SMALL BREAKS. Your overall health also includes your emotional health and well-being. More than eight out of 10 Americans surveyed said their mood and stress level has an equal impact on their health as the food they consume. Life can get busy and overwhelming, but simple acts like taking a few deep breaths, standing and stretching or taking a walk can help calm the mind and relieve stress.

2

3

4PUT YOUR SMARTPHONE AND BODY ON SLEEP MODE. he amount of sleep you get can have a direct impact on your mood and health. Sixty-four percent of respondents said they need at least eight hours of sleep to have a healthy day. Add reading a few new books to your yearly goals to help you unplug from electronics an hour or more before going to bed, and ensure you’re getting the rest you need.


5 GET INVOLVED. More than nine out of 10 Americans said they are willing to take action to create a healthier environment, according to the survey. Using a strong support system of friends and family, you can help each other ensure a healthy lifestyle. Organize ways to stick with your itness goals as a group, such as scheduling a weekly walk, planning a neighborhood recycling contest, registering for a itness event or signing up to volunteer.

More than what happens in the doctor’s oice impacts your health. Incorporating these small changes can help you achieve your goals. To learn more about ways cities and counties near you are making a diference, visit HealthiestCities.org.

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COMMUNITY I evenTS

The 30th Annual Chocolate Festival raised approximately $34,000 for Hospice of

Southern Kentucky to continue their work helping families face end of life issues with dignity and hope. Marketing Director Jennifer Brashear credits good weather and an expanded vendor base with making this year’s event a smash. “We were 100 tickets from being completely sold out,” she says. he crowd was estimated at more than 1,600 people who enjoyed chocolate and other treats from 50 vendors. An old-fashioned cake walk was emceed by local radio personality, Tony Rose. Hospice of Southern Kentucky is a non-proit leader in hospice care and all the proceeds help patients without means so that they won’t be turned away, says Brashear.

Chocolatefest



Payton Wardlow is the owner of Complete Nutrition in Bowling Green. A graduate of WKU, Wardlow combines his

knowledge of exercise science, a passion for healthy eating and a background in business to sharpen his focus on the ultimate purpose of his store.

“I understand that my customers don’t want to just be sold to. hey really

HEALTHY I LIvInG

Complete nutrition

Means More Than

the Sign on the Door

want someone who can give them nutritional and workout advice,” he says.

To help accomplish his mission, Wardlow invested in a body composition scale that can measure the ratio of body fat to muscle. He feels it was worth the cost because the data it generates helps clients understand their own unique proportions. It allows them to benchmark their starting point, and

Learn to

Burn Fat and Build Muscle


“If you’re coming in and you have a goal—we have what you need to help you reach that goal and we have knowledgeable consultants who are not paid on commission,” says Payton Wardlow, owner of Complete nutrition on Scottsville Road.

track their progress.And while Complete Nutrition sells a

myriad of products, each certiied to be exactly what they say they are, the cash register is never the irst place he stops. Instead, Wardlow would rather take potential clients through an analysis of their day-to-day lifestyles to help identify behaviors that may inadvertently be sabotaging their eforts at good health.

He and his staf of certiied personal trainers consider themselves consultants irst and foremost because the biggest obstacle is not knowing enough about nutrition. “I have people come in here and they don’t know what a carbohydrate is,” he explains, adding that, in part, he thinks it’s a cultural issue. “We live in this kind of place that it’s America and it’s OK to be overweight.”

trainers consider themselves consultants irst and foremost because the biggest


every Complete nutrition product is batch tested to ensure that what’s on the label is exactly what’s in the product.

Besides that, the information on healthy eating is subject to constant revision. Wardlow cites the outdated model of a food pyramid with its foundation of carbohydrates when, in fact, further research proved that protein was a better food source for healthy eating.

Even now, despite the wealth of information available, many people are still unaware of the connection between protein and health. “Protein is so beneicial. It helps a lot of people. People try to lose weight by restricting calories. But if they don’t get enough protein they might lose 10 pounds, but ive of it could be muscle,” he warns. “You’ve got to get enough protein and you’ve got to exercise the right way.”

A partnership with a local gym has also beneited Wardlow’s clients, and one of them in particular had great success at losing fat and gaining muscle. his

particular client elected not to use his name, but was proud of his achievement and wants to share his success.

Strength training and cardio were essential tools, he explains. But, ultimately, the body composition scale was an eye-opener and Wardlow’s expertise made the entire program efective.

he 36-year-old played college football, so he was comfortable enough with pushing his physical limits, but he never abandoned the eating habits of those years spent bulking up to play the ofensive line. At 6 feet, 2 inches, he had ballooned up to 358 pounds before dropping down to 290. hat was in 2012, but by the fall of 2016, he found his weight had crept back up to 308 pounds. He also worried about his blood pressure, especially because he lost his father at an early age to the same type of cardiovascular disease that he himself was being treated for.


hat’s when he got serious. He doubled down on his eforts at working out and went into Complete Nutrition to get some help.

“I went in to use the body composition scale and get advice on what supplements would be helpful to burn fat while simultaneously allowing me to build muscle,” he says.

“I discovered I had 100 pounds of fat — literally 100.7 pounds of fat!” He chuckles about it now, but says it was shocking. “I like to say I’m big-boned, but dag gone. I knew there was work to do.”

He couldn’t take any type of thermogenic supplements because of his prescription medicine, and appreciated the expert guidance from the Complete Nutrition staf. “Payton gave me supplements that were safe and could help my body burn fat. He also recommended a dietary plan with broad-stroke guidelines,” the client says.

Rather than three square meals, Wardlow put his client on a regimen of ive meals a day, spreading calories across the spectrum of protein, fats and carbs. “It was protein rich, but Payton also taught me not to be afraid of carbs because your body needs those,” the client explains.

In addition to eating more protein and more often, Wardlow recommended supplements with amino acid uptakes as a pre-workout regimen and put his client on

an omega shred to help burn fat and build muscle.

He followed the regimen, took the recommended supplements and worked out “ridiculously hard” four to six days a week.

he results? He says he feels great. His blood pressure is down, his clothes it better, and he has increased lexibility and strength.

Since last fall, “I’ve lost something on the order of 60 pounds of pure fat. But I’ve also gained probably about 30 pounds of muscle. I am right now probably in the best shape of my life overall.”

He says his emotional health has improved as well.

“For me personally, when I am struggling with my weight and the way my clothes it, it causes me to turn in on myself a little more,” he says. “I think it’s easy to slip into negative self-talk. But being it is a great morale booster. When you’re pushing yourself, when you’re working out, you feel good when you look in mirror. It’s like a shot of Vitamin B12.”

He says his appreciation for Complete Nutrition goes beyond just being able to purchase supplements. “I appreciate Payton. I appreciate that he’s not just trying to sell me stuf. He worked with me to be the best version of me I can be and I don’t feel just a customer. I feel like I’m a client.”

But being it is

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Perhaps you are old enough to remember “he Mickey Mouse Club” and how you imagined donning a set of mouse ears to

join the crew as they sang and danced across the stage. Or, if you are a bit younger, perhaps you saw the movie “Fame” and wished that your high school cafeteria would one day turn into a showcase with drummers using tabletops to create a beat catchy enough for students to leave behind lunches as they burst into song and dance.

he truth is, you are absolutely never too old to take the plunge and make those thoughts and dreams a reality. And the thriving Bowling Green theater scene and the Society for Lifelong Learning at WKU ofer options for you to do just that.

As the Wall Street Journal reports, older actors across the country are deinitely

All the World’s a Stage

taking to the stage: “Growing numbers of older adults are joining theater companies and signing up for classes in acting, directing and playwriting. here are now over 791 senior theater groups listed with the ArtAge Publications’ Senior heatre Resource Center.”

Not only do the hundreds of older folks stepping out on the stage enjoy their moment in the spotlight, but researchers who have studied these “older actors and actresses” found that participants experienced “enhanced memory, problem-solving ability, comprehension, creativity and sense of personal growth” and, most of all, they loved the fun and fellowship their acting troupes and groups provided.

his spring, members of the Society for Lifelong Learning are being led by Amber Turner, the producing artistic director of our local Public heater of Kentucky

By AMBER L. TURNER,

PRODUCING ARTISTIC DIRECTOR, PTK

(PUBLIC THEATER OF KENTUCKY)

AnD BARBARA JOHNSTON,

SOCIETY FOR LIFELONG LEARNING

LIFELONG I LeARnInG

and it’s Time for your Debut


Amber L. Turner is the Producing Artistic Director for Public Theatre of Kentucky. An accomplished theatre professional, Turner brings a broad range of experience to the organization including hospitality management, non-proit administration, and communications/marketing. A Kentucky native, Turner is from the historic Mammoth Cave national Park area. While she debuted her acting career as “Cinderella” in grade school, Turner’s love of the theatre was born when her grandmother took her to see a production of MACBeTH at nearby Horse Cave Theatre (HCT). Many years later, Amber was a company member at HCT for ive seasons, appearing in numerous productions with her favorite being LoveRS AnD eXeCUTIoneRS (Beatrice). During its heyday, HCT was Kentucky's Professional Festival Theatre, nationally known for its excellence. HCT was chosen by USA Today as "one of 10 great places to see the lights way off Broadway.”

Turner received theatrical training at the prestigious SUny Purchase Conservatory of Theatre Arts in new york, where she appeared in oReSTeS (Helen of Troy), and Lambuth University, where she appeared in THe RIMeRS oF eLDRITCH (Cora). She received her B.F.A. in Performing Arts, with an emphasis in Acting, from Western Kentucky University, where she also received a Graduate Certiication in non-Proit Administration. Turner was a theatre scholarship recipient while at WKU, and appeared in several productions, with the highlight being LeS LIAISonS DAnGeReUSeS (La Marquise de Merteuil).

Professionally, Turner has appeared in regional theatres and tours across the country. Favorite roles include CAT on A HoT TIn RooF (Maggie), 1940s RADIo HoUR (Ginger), oTHeR DeSeRT CITIeS (Brooke) and GoD oF CARnAGe (Annette). Career highlights include appearing opposite ilm and television legend Andrew Prine in THe LIon In WInTeR, and appearing as "The Guide" in MadART Creative's inaugural production of LIFe AFTeR DReAMS in nyC. Film/Television credits include the independent ilm MeSSAGe SenT, the television series BACKyARD oIL BARRonS (Red Line Media/Discovery Channel), and the prime time television series nASHvILLe (ABC). She was host of BG MyTHBUSTeRS and has appeared in commercials for SoKy Hospice, Recreation.Gov, and SKyPAC. Turner is represented by Heyman Talent.

In addition to her artistic pursuits and work on behalf of PTK, Turner enjoys volunteering for nashville Cares, participating in charity events, and serving as a board member for Fountain Square Players.

For information on becoming a member of the Society for Lifelong Learning at WKU,

call 270-745-1912 or visit the web site at www.wku.edu/sll

in “Line, Please! Fun, Conidence and Memory Building hrough Acting.”

Amber began her theater career in a summer theater workshop at Horse Cave heatre while she was still in middle school. She fell in love with acting at a time when she was “still uninhibited before the insecurities of life set in,” but even so, she did not escape them completely. As she left for college and various regional theater jobs, she began to doubt herself. As Amber puts it, “I forgot how to ‘play! ’”

What helped? Having new experiences. Amber took classes like “Improv” that

made her just a bit uncomfortable. She also watched and studied older actors she admired. She noticed that older actors brought a bit more to their parts. In comparison to young actors, their life experience added insight to every role they took on. Older actors weren’t afraid to try new things, approach something in a diferent way or to fall on their faces if something didn’t work. Despite their age, there was something youthful and open about these actors. hey played!

She learned that acting is hard, yet rewarding and that if you stick with it and keep working that “acting muscle,” you actually improve.

For those who are willing to give it a try, acting has much to ofer. Acting is “active experiencing.” While you are memorizing lines and rehearsing a scene, you are

actually living a new and diferent life experience. Because actors use all of their senses to communicate with each another and with the audience, they are using all of their abilities — physical, emotional and mental. As Amber notes, “Participating in a class or a production can help build conidence, teach problem solving and abstract thinking, and may improve brain health. Plus, it’s just fun!”

We are fortunate to live in a community that increasingly embraces the arts and one in which the arts love newcomers. Almost every day there is an opportunity to see a show, visit a gallery, listen to a concert or to become a performer yourself. Whether you are ready to audition or need to build your conidence with a class, options are available for you to inally take the plunge and your place in the spotlight!

Amber L. Turner, Producing Artistic Director, PTK (Public Theater of Kentucky)

oTHeR DeSeRT CITIeS set crew working late on perfecting their stone recipe.


Cedar Plank Grilled Salmon with Sweet Potatoes

FOOD I FoR THoUGHT

Family Features

Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not

only delivers great-tasting nutrition, but also provides one-of-a-kind health beneits.

he combination of lean protein, anti-inlammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because

it’s a really high quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Sample these dishes straight from the Hall kitchen, and ind more recipes and nutritional values for your favorite seafood at wildalaskaseafood.com.


CEDAR PLANK GRILLED SALMON WITH SWEET POTATOES

SERVES: 4

Prep time: 10 minutes

Cook time: 15 minutes

Cedar planks with enough surface area for salmon

4 Alaska salmon illets (4-6 ounces each), fresh, thawed or frozen

olive oil spray

1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary

salt and freshly cracked pepper, to taste

4 large sweet potatoes, sliced lengthwise into wedges

½ tablespoon ground cumin

Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.

Heat grill to medium heat (400 F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.

Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until ish is opaque throughout.

NUTRITION INFORMATION PER SERVING: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g iber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.

PAN-SEARED COD OVER MINTED PEA PUREE

SERVES: 4



½ cup water

2 pounds frozen or fresh peas, blanched

1 package (0.6-0.7 ounces) fresh mint, leaves only

salt, to taste

4 Alaska cod illets (4-6 ounces each), fresh, frozen or thawed

olive oil

1 teaspoon lemon pepper seasoning

Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.

If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat

Feed Your

Fitness

Pan-Seared Cod over Minted Pea Puree

heavy, nonstick skillet over medium-high heat. Brush both sides of illets with olive oil.

In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep ish from stick-ing. Turn cod over and sprinkle with lemon pep per sea soning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed ish. Cook until ish is opaque throughout.

To serve, spoon pea puree onto 4 plates. Top each with cod illet and serve immediately.

NUTRITION INFORMATION PER SERVING: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbo hydrate; 12 g iber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.


MISO HALIBUT WITH SOBA NOODLE STIR-FRY

SERVES: 4



1 package (12 ounces) prepared soba noodles (or noodle of choice)

4 Alaska halibut illets (4-6 ounces each), fresh, thawed or frozen

3 tablespoons sesame oil, divided

2 cups roughly chopped bok choy

1½ cups sugar snap peas

1 cup sliced mushrooms

½ cup chopped green onion

¼ cup miso

1 cup water

¼ cup teriyaki sauce

Prepare noodles according to package directions; set aside.

If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.

In heated skillet, cook ish, uncovered, about 3-4 minutes, until browned.

2530 Scottsville Road

Suite 110

Bowling Green, KY

270.904.2229

“Complete Nutrition

Bowling Green

is ready to

set you up

for success!”

Payton WardlowOwner


Shake pan occasionally to keep ish from stick ing. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed ish, cooking until ish is opaque throughout. Transfer illets to plate; cover to keep warm.

Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mush rooms and green onions. Stir in noodles; turn of heat. Cover and keep warm.

In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut illet.

NUTRITION INFORMATION PER SERVING: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g iber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.

Miso Halibut with Soba noodle Stir-Fry

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(270) 842-5433

Visit us on the web at www.bgrv.com

445 Middle Bridge Rd. West

Bowling Green, KY

A Place

Where

Friends

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Family


WALK I yoUR TALK

Conventional wisdom would have us believe that once we hit retirement age, our health, physical itness and mental

abilities will quickly decline. Long-term research done at Cambridge University suggests otherwise. heir studies indicate ive activities that help to slow the aging process. he most feared aspects of aging, physical decline, along with memory loss, are somewhat preventable.

Getting physically it and staying active during the senior years. My recommendation is a regular exercise program of moderate activity, for a minimum of 30 minutes, done three to ive times a week. Much of the research on senior health, mirrors this advice. Any activity is acceptable, including such tasks as housework, gardening and shopping. he point is to get up of the couch and move enough to elevate your heart rate out of the resting stage.

Focus on healthy eating. he university's suggestion was a

Mediterranean-style diet, consisting mainly of fruits, vegetables, legumes, whole grains, ish and poultry. Such a diet reduces the risks of cognitive as well as physical decline in the senior years. he research is ongoing, but indications are those eating a diet low in saturated fats and reined carbohydrates have a lower risk of advancing from mild cognitive impairment, memory loss, to Alzheimer's disease or dementia.

Keep challenging ourselves mentally. he Journal of Psychosocial Nursing and Mental Health Services published a review of studies in 2010 suggesting mental activities, such as playing card games and working crossword puzzles, were not the best way to stay mentally sharp. Learning new things and reading were more challenging. “Have an open mind and try to learn something new everyday.”

Have an active imagination. Frequently spend some time imagining and planning a future event. he more

detailed the plan, the better, because having a lack of imagination has been linked to memory loss. Even something as casual as a trip to the park with a grandchild can be imagined and planned in detail as a mental exercise.

Finally, we should embrace our age. Own it. California’s Davis School of Gerontology found that a positive outlook on aging is our best defense against the negative stereotype of the aging process. heir advice: Stop worrying and live life to the fullest.

It’s not just a step, it’s a start.

~ Dave

WRITTen By | DAVE KIRGAN

Staying Sharp hroughout Our Senior Years

Retired Air Force First Sergeant and competitive race walker Dave Kirgan reaches for the stars, but keeps one foot on the ground. His inspirational column, Walk your Talk, seeks to inspire athletes of all ages to live a healthier lifestyle.

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Family Owned & Operated for over 53 Years

Our community offers

resources, parks & recreational

areas to help your family be

healthy and happy.

We encourage you to

live healthier in 2017.

832 Broadway • Bowling Green, KY 42101 | 820 Lovers Lane • Bowling Green, KY 42103

Life is too

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Ways to Be

Healthier:

• Eat healthier

• Exercise

• Try to lower stress

• Get enough sleep

• Family recreation

But most importantly,

enjoy all the

special moments

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