activelife RUN 7 MUCH? R Health - Nutrition - Fitness - Family Indianapolis
Guide
May 2010
Your guide to a healthy lifestyle
One Woman’s Key to Happiness
FOR
The Top Foods
unners
An Active Life Personified Lisa Verona
MAXIMIZE YOUR WORKOUT
UP
Stepping Fitness
Grilled
Rosemary-Salmon
Skewers
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FROM THE EDITOR
Summer is
ISMAEL PEÑA ASSISTANT EDITOR
Make it the best!
re you ready for summer? We are just weeks away from a great-looking summer and we want you to look great, too. Research has proven that looking good not only makes us feel better; it actually makes us perform better. Indeed, there is increasing evidence to suggest that successful cosmetic surgery has important psychological benefits and contributes to the well-being, happiness, and selfconfidence of men and women who decide to take advantage of cosmetic work.In this issue, in addition to exploring the benefits of cosmetic surgery, we look at maximizing your workout, and give you another great healthy meal recipe for your collection. And don’t forget to check out this month’s feature on Lisa Verona—long-distance runner, spin instructor, behavioral psychologist, and winner of the 2006 Indianapolis Half Marathon. Live well! Live active!
Eduardo Peña
Grilled Rosemary-Salmon Skewers
6 alG advisors
8 An activelife Personified
Dr. Deldar DDS, FICCMO PPM Mouth Guard.
12 Fitness
Maxime your workout.
Lisa Verona RUN MUCH? One Woman’s Key to Happiness
STACEY DAVIS GRAPHIC DESIGNER CIRCULATION ACTIVE LIFE GUIDE CORP.
COMMENTS & FEEDBACK editorial@activelifeguide.com Phone: 317.776.1689 SUBSCRIPTIONS admin@activelifeguide.com
5 Health
Stepping Up Fitness Walking 5 miles a day is easier than you think!
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JUSTYNA DORUCH MARKETING COORDINATOR
ADVERTISING Phone: 317.776.1689 or advertising@activelifeguide.com
Cover story
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ENRIQUE ORIA PHOTOGRAPER
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10 Health
The top 7 foods for Runners
MATTHEW HUME SENIOR WRITER
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.
14 Healthy Meal Planner
ON THE COVER Lisa Verona photograhed by Enrique Oria
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EDUARDO PEÑA EDITOR - IN - CHIEF
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Indianapolis
activelife Guide
Stepping
Up Fitness
Walking 5 miles a day is easier than you think!
How many steps should you take a day to keep fit? Experts recommend at least 10,000 steps--or about 5 miles--a day for health. It may sound like a lot. But most people walk about 4,000 steps doing regular daily activities.
Mid-Afternoon Pick up a pad and pencil. Walk down the hall or around the house for 5 minutes, marking off what you need to do for the rest of the day. Total: 500 steps
To add 6,000 steps to your day can be relatively easy. By taking a few short breaks a day, you can sneak them in without much more time and effort. Assuming that your daily routine already includes 4,000 steps, a 10,000-step day would look something like this:
GRAND TOTAL (including existing activity) = 10,050 steps
Lunch Break Clear your head with a 20-minute pre-lunch jaunt. Warm up for 5 minutes (500 steps). Pick up the pace like you’re late for a bus for 10 minutes (1,350 steps), then bring it home for 5 minutes at an easy pace. (500 steps). Total: 2,350 steps
Not sure how fast you’re walking? Time yourself! Walk for 20 seconds, counting your steps. Forty steps in 20 seconds is 120 steps per minute; 45 steps is 135 steps per minute; and 50 steps is 150 steps per minute.
Evening After dinner (and before second helpings), get up and take a 15-minute For example, if you are shopping in a walk through the neighborhood. Walk mall, you’re probably taking 100 steps a just above a strolling pace, as if you had minute. somewhere to be. Total: 1,700 steps
Here’s how to calculate the number of steps you take.
Basic activity (taking out trash, cleaning house) = 100 steps per minute Early Morning Start your day with a Walking casually but lively (like around 5-minute walk around your block before the mall) = 100 steps per minute you head off to work. Or take a stroll Walking with purpose (@ 3mph) = 120 around the building when you get there. steps per minute Total: 500 steps Walking briskly, like you’re late for a bus (@3.5-4 mph) = 135 steps per minute Mid-Morning Grab a co-worker or Power walking; if you went any faster another mom if you’re at home and you’d be running (@4.5 mph) = 150 catch up on gossip. Walk 10 minutes steps per minute. around the building or block at a casual, lively pace. Total: 1,000 steps Each mile walked = 2,000 steps
activelife Guide 5
alG advisors
Mike M. Deldar, DDS, FICCMO
PPM mouthguard NATURAL PERFORMANCE ENHANCING MOUTH PIECE Discover your Strength within Few people realize how important the jaw is when it comes to power and strength. A properly aligned jaw can be the difference between training and training to full capacity.
PPM is a unique oral appliance that unlocks the body’s
true potential and delivers performance enhancement without drugs. A properly placed mouth piece in the mouth enhances athletic performance in multiple ways. Release residual muscle tension and you are able to access your ultimate physical potential.
SO HOW EXACTLY DOES THIS ALLEGED NATURAL PERFORMANCE ENHANCER WORK?
A PPM mouthguard properly aligns the lower jaw which
affects the entire body. This is done by utilizing the computer system that enables the neuromuscular dentist to find the most relaxed state of the muscles that hold the lower jaw in place. This puts the muscles of the face, neck and shoulders in their optimal rest position, opening the throat and allowing more airflow, thus providing more oxygen to fuel the body. Most athletes usually do not like to wear a mouthguard because they are generally uncomfortable due to being so bulky in their mouth and not being able to talk. You’ve likely seen them chewing on their mouthguard, spitting them out or sticking them in their helmet. In fact the mouthguard generally is only used by athletes who are involved in high impact sports such as hockey, football, and basketball. The concept of wearing a mouthguard for them is to protect their teeth and to some degree protection from a concussion. But with the PPM mouthguard you not only achieve what you get from conventional mouth guards, but also increases your flexibility, endurance and your balance. The most important thing, it is very comfortable to wear and you are even able to easily talk with it.
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The PPM mouthguard is custom designed and fitted for each athlete based on their own individual muscle physiology. Both professional and amateur athletes and anyone that is serious about their sports performance can benefit from the strength and endurance improvement that the appliance provides. The PPM mouthguard is not only worn in high impact sports such as football, basketball and hockey, but amazingly used by athletes who are involved in low impact sports such as golf, running, gymnastics, swimming, biking, weight lifting, wrestling and even by some race car drivers. Several professional athletes such as PGA golfers ( Scott McCarron, Suzanne Pederson), NBA players (Shaquille O’Neal , Michael Redd), NFL players (Terrell Owens, Josh Brown, Tyjuan Hagler), baseball players ( Manny Ramirez) and soccer player ( Ronaldo) are wearing PPM mouthguards.
SO WHAT MAKES THIS MOUTH PIECE SO SPECIAL? The PPM mouthguard is fitted and design based on 40 years of science of neuromuscular research. It is unlike other conventional custom fitted mouth guards in regular dental offices or boil and bite imitations you can buy from retail stores. The PPM mouthguard is custom fitted by using advanced computer technology that tracks every movement of your jaw. Each person’s jaw is as unique as their fingerprint. This insures that your mouthguard fits only one athlete, YOU. The mouth guard which is built to those specifications takes between 80 and 90 minutes of your time and is only possible at the office of a neuromuscular dentist (just 400 nationwide currently).
activelife Guide 7
An activelife Personified I
t’s the year 2010. By now you’d think humankind would have discovered the key to happiness, right? Last month, we met Eric Banter, a former extreme athlete who found that monumental bike rides and overnight navigation adventures ultimately did not unlock that elusive prize. Instead, he found a way to total fitness and inner peace through yoga and daily meditation. This month we meet Lisa Verona—long-distance runner, spin instructor, behavioral psychologist, and winner of the 2006 Indianapolis Half Marathon. Running is Lisa’s pathway to contentment.
By Matthew Hume
I
n time, Lisa decided to give group running a chance, and she ended up loving it. It didn’t take long for Lisa to start running the local competitive circuit, with races including the 5K, 4 mile, 5 mile, 10K, 15K, and half marathons. In addition to her circuit races, she’s run the Indy 500 Mini Marathon a total of 11 times, with finish times ranging from 1:24 to 1:29; the Sam Costa Half Marathon 6 times (winning it 3
Run M
S
ugar and spice and everything nice? Not necessarily the best description for Lisa’s childhood days. “I was a total tomboy,” she shamelessly confesses. By junior high, though, her little brother, just 10 months younger, had outgrown her. “Once your brother is taller and stronger, being a tomboy isn’t much fun anymore.” So she traded in her jean shorts—which she’d even worn under dresses—for a cheerleading outfit and gymnastics attire.
One Woman’s Ke
L
isa first began running as part of her gymnastics training, but it was her high school math teacher, Doug Osborne, who proved to be her running mentor, teaching the young athlete the fundamentals of long-distance running. In the process, he helped Lisa discover a very personal and lifelong passion. She had always been hyperactive, and she found that long-distance running helped her to process. In college, Lisa ran two hours a day on average, becoming known around campus—quite fittingly—as “the girl who runs.” It was during her graduate studies in behavioral psychology at Ball State that she at last self-diagnosed herself with ADHD. “Running was my drug of choice,” she shares. “It allowed me to settle my mind.” To this day, Lisa controls her ADHD by breathing in the good air of the good earth around her, and running to her heart’s and her health’s content.
W
ith studies complete, Lisa ran all the way to Indianapolis (OK, maybe she drove). At any rate, after observing “the girl who runs” for a few weeks, the women in her northside neighborhood asked Lisa if she wanted to start running with them. At first she hesitated; she had always run for herself and for her own benefit. It was a very personal endeavor. Competitive by nature, did she want to turn this time of self reflection into a social, potentially competitive, event? 8 activelife Guide
times); the Indianapolis Half Marathon twice, winning it in 2006; the 2008 Geist Half Marathon, which she won; and the 1998 Chicago Marathon. While she may not have placed in Chicago, she performed well enough to catch the attention of one of Indiana’s most respected Olympic marathon trainers. Lisa’s marathon time was 3:04, just 14 minutes shy of the Olympic qualifying time of 2:50.
“
I never really expected to go to the Olympics,” she explains, “but I at least wanted to qualify.” Under the guidance of her trainer, she trained—and she trained hard.
“There wasn’t any cross-training,” she says. “All he had me do was run—more than 100 miles a week.” Lisa may have been committed to bringing her time up to 2:50, but her body didn’t feel as strongly. During her Olympic training, she developed plantar fasciitis and was forced to stop running for 5 months. Swimming was the only exercise she could manage during her rehab.
P
utting pain and Olympic aspirations behind her, Lisa jumped back into the local running circuit. Over the years, though, her lack of cross-training and over-exertion led to enormous strain on her body. Strain turned into chronic pain,
Much?
ey to Happiness
subsided and she could run again, it took only 6 months to come back as strong as ever.
“
Most of us are not built to run marathon distances,” she says, including herself in that number. To this day, the Chicago Marathon is the only full marathon she has run. And she admits that running isn’t for everyone. “I don’t put pressure on my children to run. It’s not their passion.” Her son Joey, 15, has found basketball to be his “drug of choice,” and for daughter Ayden, 12, it’s dance and volleyball.
H
er husband Jim, though, is another story. “He’s not really into healthy eating and being active.” But she perseveres, modeling healthy lifestyle choices for her children. She makes their breakfasts, packs their lunches, and includes a wide variety of fruits, vegetables, and whole grains. Monday through Thursday, life at the Verona household is all about balanced, healthy eating—nevermind Lisa’s sweet tooth (and don’t get her started on toffee ice cream). But weekends are anything goes. If fast food is the only practical option, then fast food it is. “I look at the week as a whole,” she explains. “Did I eat enough fruits and vegetables? Did I get enough whole grains and Omega-3s?” Her philosophy proves that healthy eating doesn’t have to be all-or-nothing. And slowly but surely, she says even Jim is starting to change his ways.
S
and within weeks, Lisa was completely unable to exercise. After a year of frustrating consultations, she at last found a soft tissue specialist who shed some light on the cause: years of high-impact running had caused scar tissue to pull her hips out of alignment. During her year and a half of treatment and rehab, she couldn’t even swim; but she could sit on a bike. Thus began a new chapter in Lisa’s athletic life, and one year later she was a certified spin instructor. She loves spinning because it’s non-pounding, but totally intense. “Spinning is a perfect cross-training event for long-distance runners,” she says. Lisa didn’t stop running, though. Once the pain had
ince her recovery, she hasn’t returned to the running circuit. She now enjoys the freedom to run and teach on her own terms, sharing her love for spinning with her classes at the Fishers YMCA—catch her there on Mondays and Fridays. Lisa also coaches Cathedral High School’s dance team, and she and her husband stay busy as active members of their church community. And she still runs 4 to 5 times a week, 6 to 10 miles per run. The difference this time? “Now I run only for me,” she says.
D
own the road, so to speak, Lisa would like to return to helping students with behavioral issues. Prior to her days of competitive running, she taught behaviorally challenged students in Wayne and Lawrence township schools. “I’m a born teacher,” she says, and she is passionate about making a difference in the lives of individuals with behavioral issues. But for now, she will keep spinning. And running.
“
Running is a gift,” she says. And don’t gifts make us happy? activelife Guide 9
ultimate health
The
7
Top
Foods for Runners F
or runners, food does more than just squelch hunger. It also fuels your muscles and keeps you healthy. These seven “elite” foods for runners will help you feel your best -- and keep you up and running.
Small Bagel with Peanut Butter If you’re a morning runner, you know it can be tough to hit the road on an empty stomach. It’s been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power. This quick-and-easy snack has carbs and protein, plus it’s easy to digest.
Bananas
If you need a carb-packed energybooster before an afternoon run, it’s hard to go wrong with a banana. Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.
Berries
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That’s why, in addition to their high fiber content, berries are a good option for runners: the vitamin C and potassium they contain help the body repair itself.
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Broccoli
This nutritional powerhouse has vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health.
Low-Fat Yogurt
Running and other weight-bearing exercise can help you improve your bone density. But calcium is essential part of the equation, and many runners don’t get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein -- important for building muscle and recovering from tough workouts.
Lean Beef
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and ironfortified cereals are good sources of iron.
Wild Salmon
Salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease.
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ultimate fitness
Maximize your workout Eating and exercise:
Time it right to maximize your workout When you eat and what you eat can affect your exercise performance and the way you feel while you’re exercising. Coordinate your meals, snacks and what you drink to make the most of your exercise routine.
Time it right: Before, during and after your workout. Eating too much before exercising can cause you to feel sluggish or have an upset stomach, cramping and diarrhea. That’s because your muscles and your digestive system are competing with each other for energy resources. On the flip side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.
To get the most from your workout: Eat a healthy breakfast. Wake up early enough to eat breakfast. Most of the energy you got from dinner last night is used up by morning. Your blood sugar may be low. If you don’t eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink. Time your meals based on their size. 12 activelife Guide
Eat large meals at least three to four hours before exercising. You can eat small meals two to three hours before exercising. Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.
Don’t skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and light-headed. If you’re short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. Know that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.
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ultimate nutrition
by Carmen Rosa
Do your body good—grill fish for dinner! Fish (and all seafood) is an excellent source of lean protein, and grilling fish is an easy way to get dinner on the table fast. Plus some types of fish, such as salmon, are good sources of omega-3 fats, which are good for your heart and may even help fight depression.
Grilled Rosemary-Salmon
Skewers Try these fresh Grilled Rosemary-Salmon Skewers for a delicious change of pace.
Ingredients
Tips & Notes
2 teaspoons minced fresh rosemary 2 teaspoons extra-virgin olive oil 2 cloves garlic, minced 1 teaspoon freshly grated lemon zest 1 teaspoon lemon juice 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 1-inch cubes 1 pint cherry tomatoes
• Make Ahead: Prepare the skewers (Step 2), cover and refrigerate for up to 8 hours. Proceed with grilling (Steps 1 & 3) when ready to serve. | Equipment: Eight 12-inch skewers
Preparation 1. Preheat grill to medium-high. 2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers. 3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.
• How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. • To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)
Nutrition Per serving: 246 calories; 15 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 4 g carbohydrates; 23 g protein; 1 g fiber; 211 mg sodium; 598 mg potassium. Nutrition Bonus: Selenium (60% daily value), Vitamin C (25% dv), Potassium (17% dv), Vitamin A (15% dv), excellent source of omega-3s. Exchanges: 3 1/2 lean meat
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