activelife Health - Nutrition - Fitness - Family Indianapolis
Guide
Your guide to a healthy lifestyle
YOGA
One Man’s Journey from Extreme to Serene An Active Life Personified
Eat to Beat Diabetes
Tips for your Running Shoes
HEADACHES
[
Pork Tenderloin “Rosa di Parma”
4 Tips for Staying
Motivated
Eric Banter
Easy Healthy Easter Recipe
April 2010
]
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activelife Guide 3
FROM THE EDITOR
ISMAEL PEÑA ASSISTANT EDITOR
Start Small and Dream Big!
W
elcome back! Hopefully you managed to escape to some warm, exotic locale for spring break. Sun...surf...margarita, anyone? Where was that last one on your list of New Year’s resolutions? Don’t worry about it if you’ve had the occasional tumble off the proverbial wagon. Spring is a perfect time to get back into the swing of things. Or to try something new! Ever think about trying yoga? Check out this month’s feature for some inspiration. If you’ve been hibernating this long, cold winter, it’s time to come out and play. Take advantage of Daylight Savings Time! Experience yoga in the pre-dawn light, or go for a run in the setting sun. And if you’re thinking of starting a fitness routine this spring, take a lesson from the buds on the trees. Start small, stay motivated, be patient, and let your true colors emerge.
Eduardo Pena
contents Easter Recipe
Fitness
Pork Tenderloin “Rosa di Parma” 14
Three Tips for your Running Shoes 12
alG advisors
An activelife Personified
Headaches. 6 Nutrition
Eat to Beat Diabetes Incorporate into your diet these three foods proven to lower risk of diabetes. 5
Eric Banter One Man’s Journey from Extreme to Serene. 8 Health 4 Tips for Staying Motivated Fitness doesn’t have to be drudgery. Stay motivated by setting goals and choosing activities you enjoy. 10 www.activelifeguide.com
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Guide
EDUARDO PEÑA EDITOR - IN - CHIEF
Spring Has Sprung
Dr. Deldar DDS, FICCMO
activelife
Your guide to a healthy lifestyle
MATTHEW HUME SENIOR WRITER EDUARDO PEÑA PHOTOGRAPER JUSTYNA DORUCH MARKETING COORDINATOR STACEY DAVIS GRAPHIC DESIGNER CIRCULATION ACTIVE LIFE GUIDE CORP. activelife Guide is published monthly by activelife Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide is a registered trademark of activelife Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims. CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com ADVERTISING Phone: 317.776.1689 or advertising@activelifeguide.com COMMENTS & FEEDBACK editorial@activelifeguide.com Phone: 317.776.1689 SUBSCRIPTIONS admin@activelifeguide.com
Indianapolis
Eat to
Beat
Diabetes
Incorporate into your diet these three foods proven to lower risk of diabetes The good thing (if there is one) about type 2 diabetes is that it can often be prevented. In fact, several foods have been linked to doing just that. To protect yourself, have some…
1. Coffee
People who drank three to four cups a day (regular or decaf) had a 25 percent lower risk of diabetes than non–coffee drinkers, according to Australian research published in the Archives of Internal Medicine. What’s more, each extra cup of coffee slashed the risk by an additional 7 percent.
2. Nuts
Women who noshed on nuts or peanut butter at least five times a week had a 20 to 30 percent lower chance of developing diabetes than those who rarely ate them, according to a Harvard study. Nuts are rich in healthy fats and magnesium.
3. Whole Grains
Experts at Harvard also found that people who ate a lot of fiber-rich cereals, breads and other grains had an almost 40 percent lower risk of diabetes than those who ate them only once in a while. The fiber in whole grains may help keep your blood sugar on an even keel. activelife Guide 5
alG advisors
Mike M. Deldar, DDS, FICCMO
Headaches W
e all get headaches and usually treat ourselves with over-the-counter medicine, sleep it away or some other method that we have found for temporary relief. There are several basic types of headaches: sinus, cluster, tension and migraine. The tension headache is by far the most common – estimated by some to be the cause of as many as 90% of all headaches. They are headaches that often originate in, or pain is referred to, the muscles of your forehead. If you only experience this type of headache occasionally, they are often controlled with over-the-counter pain medication. If they occur with some regularity or have persisted for a long period of time, it is wise to discuss them with your physician or dentist. While headaches are typically treated by your physician, improper occlusion (your bite) may play a significant role in certain types of headaches as well as other head and neck pain. The muscles of your head and neck posture your jaw. These muscles hold the lower jaw teeth close to the upper ones. You don’t consciously hold your jaw in this position – it is “programmed” in your brain. Even though the present position “programmed” by your brain seems like it would be the optimal position, it is not always the best one for you. The muscles of the temple area of the forehead are muscles that play an important part in the posturing and closing of the jaw. If your occlusion is not right, it can lead to abnormal tension in these muscles. This can be one of the several possible causes of tension type headaches. If the bite is not corrected, the muscles may remain tense for long periods of time. The contracted muscle does not get a chance to rest and soon suffers from poor circulation – thus a lack of needed oxygen and the accumulation of waste products of metabolism. The result can be pain. 6 activelife Guide
Neuromuscular dentists now have the technology to objectively evaluate the state of these muscles and various other factors that may be affecting your bite. Based on this and other information obtained from physical examination, a neuromuscular dentist can confirm or rule out your bite as a possible cause of headache pain with a high degree of confidence. If your bite indicates that it is a major factor, your neuromuscular dentist may recommend provisional or interim treatment. This involves a custom made orthotic. An orthotic is worn over your teeth to adjust your bite to allow the muscles to be in the most relaxed state. The neuromuscular dentist makes the orthotic by using objective, scientific documentation methods in the comprehensive evaluation of the occlusion through a series of tests using non-invasive electronic instruments. You would wear this appliance for a period of time to make sure the new bite position is correct before any consideration would be given to permanently alter your bite. After wearing the provisional appliance for some time, both you and the dentist will know for sure if the new bite position has resolved the headache problem. If it has, you will have several options open to you for a long-term treatment. Don’t let constant headaches and other neck pain just be something you live with. Visit a neuromuscular dentist. They can treat headaches caused by abnormal bite more effectively than anyone else.
activelife Guide 7
An activelife Personified
By Matthew Hume
Yoga One Man’s Journey from Extreme to Serene
S
pring is here! With the cold, snowy winter in the past, the signs of rebirth are all around us. In last month’s issue, we met Molly Giles—a young, energetic, broccoli fanatic—who showed us that being active from a young age, and surrounding yourself with other active people, makes it much easier to maintain healthy living in adulthood. This philosophy of starting good habits at a young age is exactly what Eric Banter teaches his children through the life he leads. A former extreme athlete, his focus of healthy living today is the art and discipline of yoga. Eric is owner of Pathways to Wellness, a familyowned wellness center in Noblesville. Along with his wife Amy and his mother Linda, Eric aims to help people across the northside of Indianapolis to find balance, joy, and health in their lives. Their services include yoga, massage, Pilates, lifestyle counseling, and advanced flexibility training. They also offer wellness seminars to Moms Groups, schools, and at community events. Eric began his journey towards total fitness at a young age, learning healthy habits from his mother, an avid yoga practitioner and teacher. He played a variety of sports in high school, but he has his wife, a family practice doctor, to thank for his experience in long-distance running—and the fact that he 8 activelife Guide
has run in three marathons alongside her! “I didn’t start running long distance until 1993 because I was trying to spend more time with my wife,” he says. Now that’s commitment. And when two doctor friends asked Eric to do an adventure race with them, he jumped at the chance. From kayaking over rugged, uncharted waters, to navigating in the darkness atop California’s Mt. Shasta—not to mention all the biking, climbing, and running—he and his friends had the time of their lives.
Unbeknownst to him at the time, though, his extreme athleticism was leading to chronic back pain and considerable soreness. Following neck surgery in 2006, Eric began to practice yoga—it was the only exercise that didn’t hurt him—and it dawned on him that the pain he had known before surgery was a direct result of all that running and biking! (And dodging of spiders—ask Eric about his experience in the Hoosier National Forest the next time you see him.) As a die-hard runner, he at first couldn’t imagine life without running. “But
when I compared the running to the back pain,” he says, “it was a no-brainer. Today, I practice yoga daily as a means of maintaining total wellness in my life.” Yoga provides Eric with a complete workout—cardio, core strengthening, stretching, and meditation—and at 43, he’s back to his high school weight and feels no pain. Along with yoga, Eric eats healthy foods, takes a nutrition supplement, and stays hydrated. He admits that he used to love frozen waffles with syrup for breakfast; but come mid-morning, he was hungry again. So he traded in his Eggos and Aunt Jemima for yogurt with berries and granola. He snacks on nuts for a morning and afternoon snack, and has soup with salad or a sandwich for lunch. But when it comes to
dinner, he and Amy go out of their way to bring the family together. “My wife and I believe that if our kids are going to be healthy later in their life, that it is our responsibility to educate them today for how to live a healthy lifestyle for their tomorrow.” They take turns cooking, and when one cooks, the other cleans. Cooking is clearly the preferred role. Family-friendly equipment— tandem bikes, running strollers, and a Burley bike stroller—have given Eric and Amy the chance to build their family relationship while bringing better health to each
other. They’ve run races, biked across the Hoosier terrain, climbed, hiked, and canoed together. But now they focus on yoga. Pathways even offers an occasional partner class. According to Eric, “It’s a great way for someone that received great benefit from yoga to share it with someone they love or care about deeply.” The one thing that brings the most peace and joy to Eric’s life, though, is meditation. Many people introduced to meditation scoff to think complete relaxation of mind and body is possible, but Eric
says it just takes practice. When he first began, he focused on physical stillness. Being mentally still is more of a challenge, but daily practice has led him to a quieter state of mind. He believes that 20 minutes of daily meditation has positively impacted his life and the lives around him. Eric holds a deep passion for sharing his knowledge of healthy living with others who are open to positive change in their lives. “A daily practice of healthy eating, exercise, service, prayer, and meditation is what I would recommend for a formula of wellness,” he says. “Take 5 to 20 minutes a day to be still with yourself—to become more in-tune with your body, mind, and spirit.” Breathe in. Breathe out. Peace out. activelife Guide 9
ultimate health
4 Tips for Staying
motivated
Fitness doesn’t have to be drudgery. Stay motivated by setting goals and choosing activities you enjoy.
H
ave you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly — but it doesn’t need to be that way. Here are four tips to help you stay motivated. 1. Set goals Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk. 2. Make it fun Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, 10 activelife Guide
exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun. 3. Make physical activity part of your daily routine If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night. 4. Put it on paper Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.
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activelife Guide 11
ultimate fitness
Three Tips for Your Running Shoes Width Matters When you’re shopping for running shoes, it’s easy to tell when a pair is too narrow. But it may not be so easy to tell if a shoe is wider than you need. Having shoes that are too wide can be a problem. You’re more prone to painful blisters which, in turn, can keep you from running - or at least from running enjoyably. The solution’s pretty simple. Ask the salesperson to measure your foot for both length and width. You want a fit that is snug without being tight or uncomfortable.
A Day of Rest If you’re a frequent runner, you may want to give your shoes a brief rest - especially after a long run or a race. Setting aside your shoes for a day or two allows them to air out and bounce back after the pounding of an intense run. For this reason, it’s helpful to have a second pair of running shoes, so that you can alternate between pairs. Another good idea: start breaking in your second pair when your main pair are half worn. This way, when your primary pair need to be retired, you’ll have a second pair already broken in. Then it’ll be time to get a new alternate pair, and you can continue the cycle.
Worn-Out Shoes? Don’t put off replacing old running shoes. By sticking with footwear that is poorly cushioned, you set yourself up for potential injury: • Your bones and joints can suffer. 12 activelife Guide
• Pre-existing foot problems can worsen. • Your body becomes accustomed to the inadequate support, and when you do eventually switch to a new, thoroughly padded pair, you’ll put stress on your knees and Achilles tendons. How to tell if a pair needs to be put out to pasture? Place the shoes on a hard, flat surface. If shoes tilt to one side, they should be replaced. Another rule of thumb for runners: replace shoes after every 400 to 500 miles.
activelife Guide 13
ultimate nutrition
by Carmen Rosa
Pork Tenderloin “Rosa di Parma” Celebrate Spring with this Easy, Healthy Easter Recipe Ingredients
• 2 teaspoons fresh sage, finely chopped • 1 1/2 teaspoons minced garlic • 1 teaspoon fresh rosemary, finely chopped • 1 teaspoon kosher salt • 1 teaspoon freshly ground pepper • 2 pork tenderloins, (1-1 1/4 pounds each), trimmed • 4 thin slices Italian Parma ham (Prosciutto di Parma), divided • 1 cup freshly grated Parmigiano-Reggiano cheese, divided • 3 teaspoons extra-virgin olive oil, divided
Preparation 1. Combine sage, garlic, rosemary, salt and pepper in a small bowl. Set aside.
2. Preheat oven to 450°F. 3. You’re going to double butterfly the tenderloins, so they
can be flattened, stuffed and rolled. To do that, you’ll make two long horizontal cuts, one on each side, dividing the tenderloin in thirds without cutting all the way through. Working with one tenderloin at a time, lay it on a cutting board. Holding the knife blade flat, so it’s parallel to the board, make a lengthwise cut into the side of the tenderloin one-third of the way down from the top, stopping short of the opposite edge so that the flaps remain attached. Rotate the tenderloin 180°. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, starting two-thirds of the way down from the top of the tenderloin and taking care not to cut all the way through. Open up the 2 cuts so you have a large rectangle of meat. Use the heel of your hand to gently flatten the meat to about 1/2 inch thick.
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4. Cover each butterflied tenderloin with 2 of the ham slices,
then spread 1/2 cup Parmigiano-Reggiano over the ham, leaving a 1-inch border. Starting with a long side, roll up each tenderloin so the stuffing is in a spiral pattern; then tie the roasts at 2-inch intervals with kitchen string.
5. Lightly brush the roasts all over with 1 1/2 teaspoons oil
then rub with the reserved herb mixture. Heat the remaining 1 1/2 teaspoons oil in a large, heavy, ovenproof skillet over medium-high heat. Add the roasts, bending to fit if necessary, and cook, turning often, until the outsides are browned, 3 to 5 minutes total.
6. Transfer the pan to the oven and roast, checking often,
until the internal temperature reaches 145°F, 15 to 20 minutes. Transfer to a cutting board, tent with foil and let rest for 5 minutes. To serve, remove the string and cut the pork into 1-inch-thick slices.
Nutrition
Per serving: 181 calories; 8 g fat (3 g sat, 2 g mono); 64 mg cholesterol; 1 g carbohydrates; 25 g protein; 0 g fiber; 526 mg sodium; 282 mg potassium. Nutrition Bonus: Selenium (44% daily value), Calcium (15% dv). Exchanges: 3 1/2 lean meat 10 servings Active Time: 25 minutes Total Time: 55 minutes
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