activelife
INNOVATIVE LASER THERAPY IMPROVES PAIN AND PROMOTES HEALING
Page 12
FOR MEN & WOMEN
Guide
TM
Obeying the CALL:
APRIL 2014
Treating and
preventing
Running Injuries
runner Whitney Bevins-Lazzara Mommy makeover
SPORTS
INJURY
APRIL
SHOWERS
LET IT RAIN–BECAUSE
WATER IS LIFE
PREVENTION
Genevieve Keegan-Bedano
Anne-Marie Briscoe
Abigayle McKinley Hensley
Elizabeth Eichholtz
Jessica Hopper
Robert Shive
KENA HOLLINGSWORTH Founding Partner
CHRISTINA ZIVITZ Founding Partner
Cassie Ringlespaugh
Catherine Michael
L. Leona Frank
Thomas Blessing
Janice Mattingly
DIVORCE & FAMILY LAW MEDIATION & COLLABORATIVE DIVORCE Custody
Child Support
Prenuptial Agreements
Adoptions
Education Law
317.DIVORCE | www.hzlegal.com
11555 N. Meridian St. | Suite 530 | Carmel, IN 46032
DUI
Filling Up Your Bra
Can’t Be Done In The Gym. Board certified plastic surgeon
Dr. Bruce Van Natta can help!
Check out EasyAug.com to see how you can have your breast augmentation in the morning and go shopping and out to dinner that same night.
Call 317-575-0330 for a private consultation.
EasyAug.com 170 West 106th Street • Indianapolis, Indiana 46290
317.575.0330 • 800.345.1962
MINIMALLY INVASIVE DIAGNOSIS & TREATMENT OF BACK & SPINE PAIN TYPES of PAIN TREATED ²Acute & Chronic Back Pain ²Cervical Spine (Neck) Pain & Related Headaches ²Herniated Discs ²Degenerative Disc Disease ²Sciatica / Radiculopathy ²Spinal Facet Syndrome ²Spinal Stenosis (Lumbar & Cervical) ²Spondylosis (Spinal Arthritis) ²Work & Sports Related Injuries
AVAILABLE TREATMENTS ²SELECTIVE ENDOSCOPIC DISCECTOMY (SED) ²Fluoroscopic Epidural Steriod Injections (Crevical, Thoracic & Lumbar) ²Nerve Blocks (Diagnostic & Therapeutic) -Sympathetic Nerve Blocks -Fluoroscopic Selective Nerve Blocks ²Facet Joint Injections ²Sacroilliac Joint Injections ²Radiofrequency Procedures -Facet Denervation -Rhizotomy -Sympathectomy ²Nucleoplasty ²Neuroplasty ²Discography ²IntraDiscal ElectroThermal Annuloplasty (IDET) ²Spinal Cord Stimulation
Avon
Carmel
Kokomo
phone 317.815.8950 fax 317.815.8951 toll free 866.815.8950 Steven Levine, MD
William Hall, MD
www.midwestpain.net
APRIL
2014
Vol. 7 Issue 04 (#78)
FEATURES + COVER STORIES
10
/ APRIL SHOWERS LET IT RAIN–BECAUSE WATER IS LIFE
12 14
/ treating and preventing running injuries
16
/ MOMMY MAKEOVER
22
/ HEALTHY BEEF PURCHASING: HOW TO DETERMINE WHAT’S RIGHT FOR YOU
24
18
INTERNET + APPS = ACTIVE KIDS
26
SPORTS INJURy prevention
30
/
SUCCESS STORY KRISTEN KIEFER
32
Whitney BEVINS – Lazzara
AC TIVELI FEGUI D E. COM
/
ROUTINE
COVER STORY
6
/
ACTIVE KIDS
/April 2014
/
RECIPE SHRIMP FETTUCCINE ALFREDO
Photography by Eduardo Peña
/ INNOVATIVE LASER THERAPY IMPROVES PAIN AND PROMOTES HEALING
OUR TEAM HAS removed the hurdles to
EXPERT CARE. Shorter waiting times. A team of specialists, in one easily accessible location. At Franciscan St. Francis Health – Carmel, there are no obstacles to receiving exceptional sports medicine care. Whatever your sport, you’ll benefit from our wide range of services, including surgical consult, sport-specific training, physicals, nutrition, and rehabilitation with convenient parking.
To schedule an appointment with one of our specialists, call (317) 705-4600 or visit FranciscanStFrancis.org/Carmel.
Carmel
ORTHOPEDICS • JOINT REPLACEMENT • SPORTS MEDICINE • PHYSICAL THERAPY FRACTURE CARE • SPINE CARE • REHABILITATION • LAB & IMAGING
LETTER FROM OUR ASSISTANT EDITOR
Guts and Glory S
tarting when we are very young, this advice is ingrained in our minds: Always strive to be the best—sometimes at any cost. But when you’ve laid it all on the line and the glory has faded, you are left with the injuries that result from not paying attention to your body’s signals that it has had enough. As spring nears, so does sports season. Yes, everyone wants to walk away with titles, trophies and scholarships, but none of those will help you care for crippling injuries that could plague you for years to come. Here are a few reminders to limit injuries this season. 1. Hydrate Not only does water help flush harmful toxins from your body, but it also keeps your joints working properly. A large portion of our bodies is made up of water (50%–60% to be exact), so it is safe to assume that without proper water intake, our bodies will not function at full capacity. Proper hydration affects not only performance but also flexibility, and comprised flexibility presents a higher risk of injury.
2. Exercise Carefully. Listen to your body. As you begin to focus on improving performance in your sport, be mindful of the exercises you choose. You have heard “quality over quantity” probably more times than you can count, and it’s true that the benefits of keeping proper form far outweigh those of the number of pounds you lift or the number of repetitions you can perform with bad form. Pay attention to early signs like prolonged soreness, swelling, tenderness, etc. It can save you from a world of hurt later on. 3. Pace Yourself. Work smarter, not harder. I am all for going “balls to the wall” at times. However, when it comes to an activity performed over an extended period of time—a game, race or other sporting event, for example—learn ways to conserve your energy so you can last until the end. There are tricks for everything, from carbing up the night before, to incorporating electrolytes during the event and stretching before you begin. 4. Ice, Ice, Baby. When the inevitable happens, ice is best for an injury causing swelling. Ice helps with sprains and even chronic shin splints by causing blood vessels to constrict and reduce blood flow to the affected area. Never ice right before activity. 5. RICE. By RICE, I mean rest (decrease movement in the affected body part); ice (apply to the area to reduce swelling); compression (light pressure via bandage or wrap to further reduce swelling); and elevation (to direct blood flow away from the injured area and back toward the rest of the body in order to reduce swelling). While I could go on and on, these are just some suggestions to help you prepare for a great, injury-free season.
AR
Always wishing you the best of luck,
aNNA REed
Assistant Editor
8
AC TIVELI FEGUI D E. COM
/April 2014
F FOLLOW US ON FACEBOOK
Credits
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSISTANT EDITOR ANNA REED
SENIOR WRITER MATTHEW HUME
CONTRIBUTORS
CHUCK LEHMAN GREGORY CHERNOFF ROBYN FEAN ROBERT JACKSON HILARY HAGNER JOE LAZZARA SAM WOODWORTH
PHOTOGRAPHY ACTIVE LIFE GUIDE CORP
ART
ACTIVE LIFE GUIDE CORP.
MARKETING COORDINATOR JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689
ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652
CIRCULATION ACTIVE LIFE GUIDE CORP.
CONTACT INFORMATION Info@activelifeguide.com
COMMENTS & FEEDBACK editorial@activelifeguide.com
SUBSCRIPTIONS subscribe@activelifeguide.com
_________________________ © 2014 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life 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.
Realize your dream of becoming a parent What We Offer • • • • • •
Successful Pregnancy Rates Far Above the National Average Our Reproductive Division has 30+ Years of Expertise In-Depth Fertility Evaluation Male Factor Procedures Advanced Reproductive Technology State of the Art Surgical Procedures to Enhance or Preserve Fertility
reproductive medicine
Building Families Since 1976 FREE SECOND OPINIONS
Leo M. Bonaventura MD Board Certified in Obstetrics and Gynecology, Reproductive Endocrinology and Infertility
10610 North Pennsylvania Street | Suite 100 | Indianapolis, IN 46280 | 317.580.4493 | bonaventurafertility.com
JOIN THE FUN MEMORIAL DAY May 26, 2014
Fishers Heritage Park
10595 Eller Road, Fishers, IN 7:00 AM — On-site Registration (online at givehoperide.com) Presented by Fritz in Fishers
Benefiting St. Jude Children’s Research Hospital
8:00 AM — Adult Ride: featuring 21, 45 and 62 mile courses around Fishers with SAG stops and a SAG vehicle 8:05 AM — Cruiser Ride: 10 miles for the laid back riders 10:30 AM — Kids' Bike Safety Class: children learn proper riding skills from the Fishers Police Department 11:00 AM — Family Ride: kids and parents ride inside the park
Sponsored In Part By
Registration and Information www.GiveHopeRide.com Contact: john@givehoperide.com
Sponsors include: Fritz in Fishers, Gary Simpson Construction Services, MediaWright Photography, Source Yoga, Jay A. Hollander DDS, Lifetime Fitness, Roberts Camera, Motion Cycling & Fitness, The Historic Ambassador House, Chick-fil-A Noblesville, Medium Cool Pictures, Grasshopper Entertainment, Current In Fishers, Activelife Guide, Geoffrey Bjork Inc. Design, Green Bean Delivery, Fishers Community Newsletter, Indy Kids’ Directory, and the Fishers Police Department
Health
INFORMATION
By Chuck Lehman, Owner of Any Lab Test of Carmel
April
Showers Let It Rain–Because
Water Is Life
ater: It’s what nearly 80% of our earth is made of. Water also makes up about 70% of our body. W Other than oxygen, water is the single most important nutrient in your body. So it may not be the perfect magic bullet, but the benefits for your good health are monumentally important. Drinking Water Helps Maintain the Balance of Body Fluids. The functions
of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature. Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves. When you’re low on fluids, the brain triggers the body’s thirst mechanism.
Water Can Help Control Calories.
For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help in many ways. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Waterrich foods include fruits, vegetables, brothbased soups, oatmeal and beans.
Water Helps Energize Muscles. Cells
that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. When muscle cells don’t have adequate fluids, they don’t work as well, and performance suffers. Drinking enough fluids is important with any general exercising, but it is even more critical with intense training and workouts. It’s recommend that people start drinking fluids early and drink them at regular intervals
10
ACTIVELI FEGUI DE . COM
/April 2014
to replace fluids lost by sweating. Start by drinking 18 ounces of fluid about two hours before exercise, and then maintain during the regimen and after.
Water Helps Keep Skin Looking Good. Your skin contains a high percent of
water and functions as a protective barrier to prevent excess fluid loss. Dehydration makes your skin look more dry and wrinkled. While over-hydration may not erase wrinkles or fine lines, it’s still an extremely healthy way to maintain the body. Once you are adequately hydrated, the kidneys take over and excrete excess fluids, so too much water is certainly not a problem.
Water Helps Your Kidneys. Body fluids
transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. The kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color and odor increases because the kidneys trap extra fluid for bodily functions. Also, if you drink too little, you may be at higher risk for kidney stones.
Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal
tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration—the result is constipation. Adequate fluid and fiber is the perfect combination because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly.
Water Helps Maintain Good Heart Health. Drinking the proper amount of
water could lower your risks of a heart attack. Studies confirm that drinking more than 5 glasses of water a day lowers the risk of heart disease by nearly 40%. Good heart health can be improved by just adding 3 glasses of water to your intake per day. Simply put, water is the most important nutrient that we have full control over. Your brain needs it, your bones need it, your joints need it, and even more importantly, for the fit and athletic types, your muscles really need it. Unfortunately, about 70% of the world’s population is dehydrated. In many parts of the world, the lack of water quality is a major health concern and billions are invested to improve the situation. Relatively speaking, here we have plenty, and it’s also pretty cheap. Considering the circumstance, we have zero excuses for not drinking enough water. It’s available everywhere, in every size and convenient container. With all the other negative issues that can impact our health, just DRINK UP!
Health
INFORMATION
By Greg Chernoff, M.D. F. R.C.S.(C)
>>
Innovative Laser Therapy Improves
Pain and Promotes Healing
P
ain associated with injury is something many of us have experienced. According to the National Institute of Health, over 115 million people nationwide—about 1 in 3 Americans—suffer from some kind of long-term pain. And no one wants an injury to dictate their fitness or level of activity.
Don’t let injury get the better of you!
Injuries can come on suddenly or they can be subtle and slow to develop. Injuries come and go and may cause dull pain or soreness. They are often the result of overuse, but can also develop when an acute injury is not properly treated and doesn’t heal. Until now, treatment options included ice, heat, medication or surgery. A new and innovative treatment we offer is Multi-Wave Laser Therapy. This therapy improves cellular function, enhances tissue recovery, decreases inflammation and decreases pain. Our center is the first and only cosmetic practice in the Midwest to administer this new kind of low-level light based therapy, and we have already helped numerous patients recover from a variety of conditions. The treatment works by penetrating the tissue with multiple wavelength, low-level laser energy or lightemitting diodes to alter and improve cellular function. This improvement results in decreased inflammation, improved tissue repair and faster healing. When our bodies are working optimally, our fitness goals can be achieved. Conditions Treated
Multi-wave laser therapy improves pain and inflammation associated with any type of injury. Arthritis, sports injuries, tendon and ligament injuries, back and joint pain, muscle sprains and strains, tendonitis, wounds and post-surgical swelling are all effectively treated. Unlike pharmacological treatments, there are no known negative side effects with multi-wave light based laser therapy. The treatment is FDA approved, safe and effective.
Effective Results
While no two patients are alike, we have found that 90% of patients experience improvement after their second or third treatment. An average of six to eight treatments are required, based upon the type and severity of the injury. In many cases, by the third or fourth treatment, swelling is greatly reduced and there is noticeable relief from pain.
Patient Experiences
With this treatment, post-surgical healing time is cut in half, which allows more people to reach their cosmetic goals and return to normal function sooner. Additionally, our patients have experienced significant physical improvements. One patient we treated had torn her knee meniscus and was struggling to walk. She followed our
12
ACTIVELI FEGUI DE . COM
/April 2014
treatment protocol of one treatment per day for six consecutive days. After each treatment, she noticed significant improvement. She now is able to comfortably walk up and down stairs and resume her exercise routine.
Technology Optimized
Multi-wave laser therapy uses two wavelengths to provide synchronized and continuous energy to stimulate cellular function and decrease pain. When cellular function is improved, this in turn decreases inflammation, stimulates blood and lymphatic circulation, and decreases fluid build-up. Pulsed laser emissions, on the other hand, have a practically immediate effect on pain, since they are able to induce analgesia, interfering with the transmission of the pain impulse to the higher brain centers; however, they are less effective at treating inflammation and swelling. The combination of the multiwave achieves an optimal effect to provide recovery and relief.
Chernoff Cosmetic Surgeons is one of the largest and most contemporary cosmetic and laser centers in the United States. The center performs extensive research for biotech and laser manufacturers worldwide. Dr. Chernoff has taught thousands of physicians worldwide a number of innovations that he has been personally involved in developing and refining. Dr. Chernoff is involved in several exciting research programs that will expand the treatments available to our patients, including tissue repair, joint pain and hair replacement, as well as face and body rejuvenation. Contact our office at 317 573-8899 to learn more. Complimentary consultations are available for activelife Guide readers.
STOP PAIN NOW! A new, non-surgical, non-medication treatment for acute and chronic pain. !
Complimentary Consultations for activelife Guide Readers 317.573.8899 www.drchernoff.com
!
Health
INFORMATION
TREATING AND
Running injuries will happen – but proper treatment will have you up and running again!
PREVENTING
R
Running Injuries
unning is one of the most popular forms of exercise in the United States. It is also one of the most efficient ways to maintain physical fitness. The benefits of running are endless and include improvements in cardiovascular and respiratory function. It also has positive effects on mood and overall well–being. Unfortunately, running is also associated with a high rate of injury. Studies have suggested that roughly 50 percent of runners suffer an injury each year. Given the high incidence of injury, it is important for runners to take precautions in order to prevent them. “Most injuries seen in runners occur as a result of training errors or from abnormal biomechanics,” says Robyn Fean, MD, CAQSM, sports medicine specialist with Franciscan St. Francis Sports Medicine. Common training errors include: 1. Increasing mileage and pace too quickly 2. Incorporating new workouts (intervals/ hills, etc.) too rapidly 3. Not including cross training “With regards to biomechanics, muscle strength and flexibility imbalances can cause excessive stress on joints and can lead to injury,” says Dr. Fean. One muscle group that is commonly neglected in runners is the hip abductors. Hip abductors
14
ACTIVELI FEGUI DE . COM
/April 2014
are a group of muscles that are extremely important in making sure the pelvis remains level during single leg stance, as is done with running. If the pelvis dips to one side due to hip abductor weakness, it will throw off the center of gravity and can cause injury to the lower extremities. Patellofemoral pain syndrome (PFPS) is the name for knee pain that occurs due to a tracking issue between the kneecap and the femur (thigh bone). As a result of the tracking problem, the articular cartilage that lines the undersurface of the kneecap can become irritated or worn down and can lead to pain. Symptoms associated with PFPS often start as a dull ache that occurs just at the beginning or end of a run. As the problem persists, runners will often get pain throughout the entire run and may even have pain afterwards. Most runners with this condition complain of pain over the front of their knee(s) and under their kneecaps. Often this problem involves both knees. Walking up or downstairs tends to make the pain worse, as does squatting or kneeling. Some people will experience “crepitus,” a cracking sound and feeling under the kneecap, when the knee bends. Diagnosis of this problem is usually a clinical one and often imaging results are normal. “The majority of cases are treated non-surgically and treatment is geared towards correcting strength and flexibility imbalances as well
as correcting alignment issues,” says Dr. Fean. “This is best addressed with formal physical therapy,” she adds. Depending on the runner’s foot structure, orthotics may also be recommended. “Although injuries are quite common in runners, most can be prevented by following a good training program and including strengthening exercises, stretching and cross training,” says Dr. Fean. If pain does develop with running, it is important to see your physician sooner rather than later to determine what can be done to treat it.
Robyn Fean, MD, CAQSM,
sports medicine specialist with Franciscan St. Francis Sports Medicine.
Cosmetic Dentistry
We
Create
Beautiful
Smiles Transform your smile & your life with Deldar & Deldar cosmetic dentistry.
Mike M. Deldar, DDS, FICCMO info@deldardental.com
FOR A COMPLIMENTARY COSMETIC CONSULTATION CALL: 317.208.0000 14753 Hazel Dell Crossing, Suite 700 (at the corner of 146th and Hazel Dell | www.deldardental.com
Beauty
INFORMATION
>> Mommy Makeover
By R F Jackson M.D., F.A.C.S., F.A.A.C.S
and the abdomen. The breasts lose volume though involution of the glandular tissue and develop some sagginess or drooping because of skin stretching. The abdomen develops laxity of abdominal musculature, and during pregnancy fat cells are added to the lower abdomen. These two events make it very difficult to regain the prebaby body. As such, the abdomen and the breasts are the most commonly treated areas in a Mommy Makeover. Other areas of concern include “stretch marks” and cellulite.
What procedures can be done in combination as a Mommy Makeover? Liposculpture A good option for removing abdominal fat that increases during pregnancy.
If you’re in love with your bundle of joy, but not with that postpregnancy body you’re sporting, a Mommy Makeover may be what you need!
“Tummy Tuck” May be needed to retighten loosened skin or lax musculature. Breast Augmentation or Lift May be required to restore those youthful, perky pre-baby breasts. These procedures can be effectively combined to give a return to pre-baby physique. There are also some new noninvasive techniques to help reduce cellulite and reduce stretch marks.
Is a Mommy Makeover for you?
Restoring Femininity and Pre-Baby Figure
Who should have a Mommy Makeover?
While having a child brings happiness to a mother and her loved ones, the accompanying changes to the female body may not be as welcome. Unfortunately, diet and exercise won’t always reverse those unwanted effects. In these cases, women may find a consultation with their cosmetic surgeon to be of help.
Many women are self-conscious about their body image following pregnancy and would like to look their best when returning to their jobs and hectic lifestyles. Cosmetic surgery for body contouring may be the solution for them. Some mothers, on the other hand, may want to wait until after their children are a little older before having surgery. In either case, these women may seek surgical body contouring to restore their youthful, pre-baby bodies.
A Mommy Makeover is a combination of surgical procedures that helps women to reclaim their pre-baby figure. This combination of body contouring techniques is also very popular with women who just feel they have lost their youthful appearance. They choose the Mommy Makeover simply to feel better about themselves.
16
ACTIVELI FEGUI DE . COM
/April 2014
What areas of the body are normally addressed in a Mommy Makeover? The most common areas affected by pregnancy and child birth are the breasts
Women of all ages have the right to look and feel their best. Choosing a surgeon who can visualize your desires and has the expertise to do the procedures is of prime importance. To help understand your desires, our practice encourages our patients to bring in pre-pregnancy photos, Internet photos, magazine and catalogue images. We encourage patients to bring form-fitting tops so we can try sizers to help them see their post-operative breast appearance. At the consultation, the patient’s goals and expectations will be assessed; the proposed procedures to achieve those goals presented; and probable outcome discussed. By combining some of these cosmetic procedures with a healthy lifestyle that includes a balanced diet, exercise, and a good skin care regimen, women of all ages can make feeling better about themselves a reality.
Hamilton Surgical Arts a new approach to cosmetic surgery Dr. Robert Jackson – Dr. Chris Lowery
the beauty the health YOU DESERVE
HAMILTON SURGICAL ARTS
9660 E 146 Th S treet | Suite 100 Noblesville, IN 46060
317.773.6677 - 1.800.708.2462 hamiltonsurgicalarts.com
Cover Story
Obeying the
call: runner
Whitney Bevins-Lazzara BY MATTHEW HUME | Photography by Eduardo Peña
Whitney Bevins-Lazzara has been a runner her whole life. Her middle and high school years saw one success after another. Then, after a post-college, decade-long hiatus, Whitney came back to clench the win in the 2012 Indianapolis Monumental Marathon. In 2013, she ran an Olympic qualifying time in the Twin Cities Marathon—and now she’s within reach of the 2016 Summer Olympics in Rio de Janeiro. Keep reading, and let Whitney’s story inspire your own passion!
18
ACTIVELI FEGUI DE . COM
/April 2014
“My passion for running is always something that’s been there.”
Turn the page for the full story
>> 19
F
rom the age of 8, Whitney Bevins-Lazzara ran. First, there were the “little kid” races, as she calls them; these led Whitney, a native of Westfield, Indiana, to join her middle school running team. Her strong performance in those middle grades led to even more success on the track in high school, where she was a part of the 1998 Indiana State Cross Country Championship team for Westfield High School—a first for the school and a first for her high school coach, Scott Lidskin. From there, Whitney moved on to run at Indiana University, where a tenuous relationship with her coach and struggles with consistent injuries made her time running at IU less than ideal. In fact, her frustration with competition at the collegiate level led her to take a self-imposed hiatus that lasted almost a decade. In the years after college, Whitney travelled around a lot, making it pretty much impossible to establish a solid running routine. Even so, from her days in the South Pacific doing humanitarian work for the Peace Corps, to her stint in California working for New Balance shoes, Whitney’s soul called her to run. “It’s always been something that’s been there,” she says. “[With New Balance] I thought that if I’m working for a running shoe company, I’ll be running all the time—but I was in the car all the time.” Being around runners made Whitney realize how much she missed it and made her want to get back into the sport all the more. Whitney attributes much of the passion she feels for running to her father. “When I was little, my dad would invite my brother and me on runs with him, and we were always like, ‘Sure, why not?’” she recalls. In retrospect, these father-daughter runs comprise some of Whitney’s fondest childhood memories and are in large part what drives her to run to this very day. Ask her how she felt at the time, though. “Dad would hold out his arm and run faster and encourage me to keep up with his arm… I hated that so much,” Whitney says. In 2009, Whitney lost her father. “Losing my dad really jumpstarted me to get back into running,” she says. And after almost 10 years, Whitney declared an end to her
>See more+exclusive photos of Whitney’s cover shoot at activelifeguide.com
20
ACTIVELI FEGUI DE . COM
/April 2014
hiatus. “I saw running as a way I could cope and at the same time honor my father’s memory.” And so Whitney Bevins-Lazzara ran—again.
More Efficient Over Time Taking a break from running all those years gave Whitney time to mature—and time to realize that her greatest athletic strength lies in the marathon. “I’ve never been a speedy person,” she says, “and the marathon works in my favor.” Whitney admits that she’s a little older getting started in marathon running than most of the other girls running, but she sees that as an advantage. “You need stability and consistency to train in the marathon,” Whitney tells me, “and that’s something I didn’t have until a few years ago.” In 2012, Whitney joined Personal Best Training in Carmel, Indiana. “I wanted a coach and a group…I knew I needed some guidance,” she says. “Matt Ebersole’s group [Personal Best] came highly recommended.” Being a woman amongst a training group comprised mostly of men, Whitney found herself pushed to new limits, and she used this to her advantage to prepare for her first marathon, Indianapolis’s 2012 Monumental Marathon—which she won. When I marveled at this fact, Whitney humbly brushed off the accomplishment. She still points to this day as one of the best of her life so far—short of the day she married her husband, Tom. In October 2013, Whitney ran the Twin Cities Marathon, in which she ran a time of 2:41:17, qualifying her for the 2016 Rio Olympic trials. Not bad—for only her second marathon. This fall, Whitney will compete in the Chicago Marathon. And who knows where her third marathon will take her?
Stretch and Strengthen As a runner in her 30s, Whitney considers herself very fortunate to have run mostly injury free for the past several years. “When I was in college, I was hurt a lot… I had stress fractures,” she tells me. Now that she’s a little bit older, things are different. “At this age, your body has settled in… there aren’t as many changes,” Whitney says. “I’m also smarter now—I try to get more sleep, train smarter. I’m more mature as a runner.” Part of that smarter training is doing more active stretching before she runs. The key for Whitney is to open up the hips through a series of dynamic stretches, including such moves as hip swings to stretch her hip flexors. “We spend so much time sitting, and that makes our hips tight,”
she says, stressing the importance of these stretches. She also stresses the importance of maintaining a strong core. “When we’re weak in our abdominal area,” she says, “the back tends to take over more of the work.” Whitney suggests looking at the body as a chain. “If you’ve got your ankles bothering you, maybe it’s an imbalance in your hip,” she says. “Wherever your pain is, your source is somewhere up the chain.” To help strengthen her core, Whitney has a regular chiropractor and massage team. “I see Terry Fletcher at Sports Bizz for my massage work, and Dr. Clark Scott at Summit Spine and Therapy for chiropractic,” Whitney says. “They’ve been key in staying healthy and injury free.”
Breweries, Bakeries and Coffee Shops When I met Whitney, she had just come from a 10K fundraiser for a local school district. “I’m still adjusting from coming off the Colorado altitude,” she tells me, referring to her recent training trip to Boulder, where she worked with a group called the HTS Elite. Whitney loved Boulder for the ease of access to trails (proclaiming the wonder of having an available trail within 200 meters of wherever you might be) and for the fact that dogs don’t have to be leashed. (“We have two dogs—they’re our children,” she tells me.) But what was Whitney’s favorite thing about Boulder? “The craft beer,” she quips through a laugh. While she may have been joking, Whitney and her husband do love exploring local breweries, wherever they might be. Whitney is also a self-proclaimed coffee snob. “There’s this mindset of, hey, you run 100 miles a week, you can eat whatever you want...that’s not exactly true,” she says. “Because I’m a dietitian, I think a lot about my food intake, and I’m particular about my fruits and vegetables.” That said, Whitney doesn’t restrict herself. “Anytime I travel, I seek out a local brewery, bakery and a coffee shop,” she says. And just put a plate of “tachos” in front of her. (I advise you to Google that one if you’re interested.)
Shoes and Water, Water and Shoes Whitney clearly possesses a deeply held passion for running. As a dietitian and health coach for Nuvita, an Albuquerquebased corporate wellness company, Whitney’s passion extends beyond herself and to the greater community. “We go into a company and each client gets a prehealth screen,” Whitney explains. Then, during a 12-week program, Nuvita coaches its clients towards improvement through exercise and health coaching. “It’s been so much fun seeing people who weren’t
doing much at first get into running,” she says. Of course, not everyone is destined to run. “We want everyone to improve in some area of exercise or nutrition,” she goes on to say. “For some people, this might mean drinking more water—it shocks me more than anything to see how little people drink water.” If you’re starting from zero activity, there’s no right or wrong. “Start easy and build,” she says. “If you’re doing nothing, then doing something one day a week is a step in the right direction.” She goes on to say that to think you have to run three miles on your first day is unrealistic—and that no matter what you do, you can expect to be a little bit sore. “I would also encourage people to get fitted for shoes,” she says. “If you don’t have the right support, your knee or lower back might take more of the brunt.” So if you’re new to running and want to do it right, Whitney suggests a combination of easing into it and having good shoes.
Whitney’s Personal Philosophy
“I want to do whatever it takes to be as good as I can with the talent I’ve been given.”
a running realist Whitney loves her life as a runner. “The coolest part so far is getting to travel with races,” she tells me. “They’re like mini-vacations, getting to see new cities and meet new runners.” She’s also excited to have recently been chosen for a Saucony sponsorship through the Saucony Hurricane program. And Whitney hopes to qualify for the 2016 Olympic Games in Rio de Janeiro—she really does. “I would love to run in Rio,” she says, “but I’m a realist.” She knows it may not happen. “What I want to become in the next two years and beyond, my goal for the next few years, is to do whatever it takes to be as good as I can with the talent I’ve been given,” Whitney says, with a wisdom beyond her years.
21
Nutrition
INFORMATION
By Joe Lazzara, Owner of Joe’s Butcher Shop
Healthy Beef Purchasing: How to Determine What’s Right for
You!
Part I of II
It’s a wide, wide world of beef out there. Get smart about the meat you eat!
M
any of us today, whether shaken by factory farming scenes from Food, Inc., or shocked by the latest blog post, are looking for healthier alternatives when purchasing beef. So what makes sense in this world where sustainability and ecological impact are top of mind but might not be compatible with feeding a hungry world? Over the next two issues of activelife Guide, we’ll cover some facts to help you decide what beef’s right for you!
Know Your Bovines Cow: a mature female bovine that has given birth Heifer: a female bovine less than two years of age that has not given birth Bull: a mature intact male used for breeding Steer: a less mature castrated male used for beef production
Without room to get into specifics, steers produce, regardless of how they are fed, better marbled, better tasting and more tender beef than comparable cuts from bulls, cows or heifers. If you are comparing like beef from two vendors and there is an appreciable price difference, check to see if one is from a cow and the other a steer!
Grain–Fed Beef
The vast majority of beef in the United States is from grain-fed animals. The traditional “factory farm” method of raising beef happens when “feeder cattle” (weaned steers less than one year old at about 550
22
ACTIVELI FEGUI DE . COM
/April 2014
lbs. weight and 300 days old) are sold to feedlots run by beef packers. Here a steer is fed a corn-rich diet for about 200 days until the steer reaches 1150 lbs. During such a short cycle, the steer is implanted with a hormone capsule to help it mature more quickly. Because of the many days spent eating corn, the steer requires antibiotics to keep it healthy. Other grain-fed methods delay the feeding of grain to cattle and do not put cattle on feedlots when doing so. These methods do not require the use of antibiotics or hormones. Such operations, however, take 730 days to get a steer to 1150 lbs. versus the 500 days used on a feed lot. Clearly, hormone- and antibiotic-free beef is better for us. The use of growth hormones may or may not pass through to humans, so feeding antibiotics to cattle only serves to undermine efforts to keep at bay resistance to antibiotics for human use. From a humane standpoint, it would seem better that grain-fed steers not raised on a feedlot are not subject to crowded,
unsanitary conditions. From the perspective of environmental impact, however, taking nearly eight extra months to meet maturity means eight additional months of waste and greenhouse gas (methane) production and inferior land use compared to feedlot cattle. Also, it would be impossible to feed the vast world populations fed by U.S. raised beef if all beef took 730 days to get to market. Feedlot cattle, therefore, will not go away. However, hormone- and antibiotic-free beef production has grown steadily, making it widely available at a higher price for those who choose this alternative. One other quick fact: Prior to arriving at the feedlot, all feeder cattle are grass fed nearly 100% of the time. This leads many vendors and grocers to feel justified in calling grainfed beef by the name grass-fed beef and deceiving or confusing the consumer. It’s a confusing world of beef out there, so always ask questions and be aware! Next month: Grassfed and Organic Beef!
[ presents ] Healthy Living in the Garden! Feel the burn!
Calories burned in one hour of: Digging: 360 Mowing: 374 Pruning: 306
Watering: 102
Organic Edible Gardening [ Prevent harmful fertilizers from getting into your foods [ Control chemical runoff [ Fresh is always better!
Allisonville Nursery
home decor - gifts - trees - shrubs - flowers - garden art 11405 Allisonville Road - Fishers, IN 46038 317-849-4490 - www.allisonvillenursery.com
ACTIVE KIDS
Internet + Apps = Active Kids L ast month, I recommended exercise apps for our active kids; this month, I’m dishing out the best nutrition apps for them! If nutrition is key to optimal performance for adults, from your average gym-goer to the professional athlete, why wouldn’t it be for our kids? Would it not be just as critical to make our growing children more aware of the nutrition their body needs?
Better nutrition with apps!
Enter apps. There isn’t a child in the world that’s not interested in them. Give your child your phone or your iPad, and within ten minutes they’ll teach you parents a thing or two about your device. The apps below are both fun and educational. Take them for a spin and see what you and your little muscle-growing machines like best.
Kids 3–6 Smash your Food HD by Food N’ Me app$2.99, iPad With this app, your child will be asked to first identify their age and level of exercise so they can be given target levels of sugar, salt and oil consumption. Then, by using nutrition labels from your child’s favorite snacks, your child will know in minutes what foods are good for them and which ones are not. This makes it really simple and easy for your tyke to see what is going to help them run fast and which foods will turn them into a slug. The best part about this app is your child then gets to SMASH the “bad” foods! Healthy Heroes 1 - Nutrition for Kids, $0.99, iPad Your child will have fun with this app by feeding colorful monsters healthy food varieties to advance to the next level. Unhealthy food items will hinder the monsters’ advancement, giving your little one positive thoughts towards healthy foods.
Kids 7–9 Food Buster app- Free As the gamer, your goal here is not to bust the scale! During each round, your children will try to find foods with fewer calories, less sugar and low saturated fat. The lower the calorie total, the more points you’ll achieve. If you bust the scale, you won’t get any points for the round. Awesome Eats by Whole Kids FoundationFree, iPad This is a fun game where kids stack and sort the major macronutrients (fruits,
24
ACTIVELI FEGUI DE . COM
/April 2014
veggies and whole grains) across wacky apparatus to achieve stars and score points. The app comes with healthy eating tips as you go along, as well as bonuses, obstacles and surprises to keep kids interested. My kids like unlocking challenging games to play, which give them healthy eating tips and encourage them to try new foods. Max’s Plate App by Merryweather Farms LLC- Free, iPad Max’s Plate allows kids to virtually play with their food as they learn the five main food groups. Your child will be introduced to the concept of eating a balanced daily diet in an appealing manner that makes learning healthy habits fun!
Move-O-Matic wheel to see where their food and fitness habits land. These apps have helped my children get a better understanding of the power of healthy nutrition, and I am confident that they will do the same for you and yours. Remember that our kids are a product of their environment, so set a good example and your picky eater will start trying more varieties of healthy foods. I’d love to hear your feedback and/or answer your questions. Always listening,
Kids 10+ LaLa Lunchbox by LaLa Lunchbox, LLC$0.99, iPad. Let’s face it—packing lunches can be a struggle. We get home too late from a sport event and don’t have time to pack the lunches, or we snooze a little too long in the morning and are unable to pack the lunches on time. The app helps pack healthy lunches for school by having kids make choices from foods parents already have on hand. LaLa Lunchbox has helped us to keep from packing the same thing every day. Eat-And-Move-O-Matic, Free, iPad This app is for all ages, but I found it to be great for the older ones as it allows them to compare the calories they eat with the time it takes to burn them off in physical activity, including doing chores. With the app, you and your child will learn how to relate calories and food. Similar to The Price is Right, your child will spin the Eat-And-
Hilary Hagner Certified Personal Trainer
Sources: 1. Smash your Food App. https://www.appolearning.com/ app_reviews/1073-smash-your-food-hd 2. Food Buster App. http://www.foodbustergame.com/ 3. Awesome Eats by Whole Kids Foundation App. https:// www.wholekidsfoundation.org/kids-activities/awesome-eats/ 4. Healthy Heroes 1, Nutrition for Kids. http://yogome.com/ 5. Max on Snax. http://www.maxonsnax.com/
THIS IS WHAT AWESOME LOOKS LIKE
速
Get social with us! @skyzoneindy
Sky Zone Fishers 317.572.2999 10080 E. 121st Street Suite 182 Fishers, IN 46037
Training
STRENGTH TRAINING
SPORTS INJURY
M
PREVENTION
ost chronic pain for runners originates from a deficiency in either stability or mobility. The perfect combination of the two is imperative in injury prevention, especially in the running population. It all starts with the relationship between the foot and the hip. Foot strike and proprioception (sense of relative position), and the ability of the muscles in the hip to put the leg in proper alignment under load are crucial components of pain-free running and, even more importantly, for everyday activities. The following exercises will identify stability and mobility issues and/or asymmetries, as well as give you ways to correct them. All you need is your bare feet, a lacrosse ball and a foam roller. This is only the tip of the iceberg for corrective exercise!
26
ACTIVELI FEGUI DE . COM
March2014 2014 /April
Routine by Sam Woodworth | Photography by Eduardo Pe単a | Model Sam Woodworth
FITNESS CLINIC OF INDY
Ankling
B
A
While standing and maintaining straight legs, lean slightly forward over your toes and begin to step forward. Keeping your heels off the ground, simultaneously lift the toes of one foot upwards while doing a calf-raise with the other foot. Try to make it for 30 seconds without either heel touching the ground.
B
Why do this?
This foot position exaggerates the same position found in running and walking.
27
Leg-Lock Hip Bridge Lying on the ground, bring one knee to your chest while fixing the other leg in a bridge position. Support the knee lightly with the arms, making sure not to pull the leg. Drive through the entire foot of the down leg, feeling the ground but placing most pressure through the heel. Maintain proper breathing and a neutral spine. Bridge 15–20 times on each leg or until fatigue.
A
Why do this?
This activates the gluteals while minimizing the use of other muscles, which helps stabilize the hip during running.
B
A
Trunk Stability with Knee Drive
Why do this?
This will reinforce core activation and stability in a single-leg stance.
B
Begin in a push-up position. While maintaining a normal breathing pattern and neutral spine, drive one knee forward, using a foam roller as illustrated. The foam roller is to give you feedback on your neutral spine. If you bring the knee too far, the foam roller will fall off. Alternate your legs for a total of 10 repetitions on each side. If you don’t have a foam roller, try a water bottle!
Rotary Stability Assume a quadruped position, with hands and knees directly under shoulders and hips, respectively. Inhale and brace; exhale while extending your left arm in front of you and right leg behind you (again, using a foam roller). Hips and shoulders should stay completely level with each other like legs on a table. Try not to shift your weight before moving. Again, the foam roller is to help with your neutral spine.
A
Why do this?
B
28
ACTIVELI FEGUI DE . COM
/April 2014
The human body works in a reciprocal manner (i.e., when running, your right arm swings forward while the left leg swings forward). This exercise will add stability to your reflexive core and help the body move more efficiently.
June 21, 2014
FREE
FMS Movement Assessment Call today to schedule an appointment!
Registration: 5:30pm Race: 7:00pm 2 Course Options
5K & 1-mile fun run/walk
Course will start and end at ISG “Let us help you find the reason behind your pain, fix it, and reach your full potential as an athlete” 2160 West 86th Street, Suite 101 Indianapolis. IN 46260 317.876.9414 fcindy.com
13225 North Meridian Street, Carmel
Post Celebration
Summer Solstice Festival · Beer & wine garden · Music by Henle & the Loops · Food trucks, vendors and more
Hosted By:
www.indianaspinegroup.com
Success Story
WEIGHT LOSS
Weight, Weight – Get Lifting! “My confidence has flown through the roof—I feel like I can accomplish anything I put my mind to!” BEFORE By Matthew Hume
Kristen Kiefer
PROFILE Age before: 21 Age now: 22 Height: 5’5” Weight before: 150 lbs Weight now: 130 lbs
AFTER
Location: Cincinnati, OH Occupation: Personal Training Manager at Anytime Fitness Favorite exercise: Bulgarian Split Squats Favorite clean meal: Healthy Burrito Bowl (Brown rice, chicken black beans, tomatoes, red onions, Horizon shredded cheddar and plain Greek yogurt)
A
s a cheerleader for the University of Dayton basketball team, Kristen Kiefer was sure she had it all together. She and her teammates practiced almost every day, and her diet was way better than the typical college student. While her roommates brought home fast food or ordered in Chinese, Kristen prepared her own pastas and loved making “build-your-own” sushi, piling on cream cheese and other unhealthy toppings. Still better than fast food, right? Maybe, and maybe not. While Kristen maintained her weight, she just wasn’t thrilled with her body. “I was always tired and had stomach pains,” she says, “and I constantly felt overstuffed with food.” She says there was never a day where she felt full of energy. “Waking up in the mornings was such a struggle,” she adds. As if her carb-heavy meals and typical college drinking schedule wasn’t enough to weigh her down, Kristen also struggled with rheumatoid arthritis. “I was always swollen and tired to the point where it became a depression.”
Who, me? Skinny fat?
Kristen, who majored in pre-physical therapy, says that it was a college class that began to shed light on what was holding her back. “We took each other’s body fat measurements,” she says. “I measured at 29% body fat in one of the most accurate testers out there.” Immediately, Kristen started in on the elliptical, doing cardio in hopes that would help, but her body fat levels weren’t dropping off. That’s when a friend of hers introduced Kristen to the wonders of strength training. “Not just light weights, but really heavy weight training,” she says. “As soon as I started doing that, I was hooked! My body began to transform so quickly.” And Kristen realized that if she was going to be in this amazing shape, she needed to fuel her body with the right foods and began to learn all she could about nutrition. To give herself something to strive toward, Kristen signed up for an NPC bikini competition. “The competition was in September 2013,” she says, “so I started gearing up hard core in June, being very strict on my diet.” Kristen’s primary desire in setting this goal was to her lower her body fat. To achieve this, Kristen started daily weightlifting, focusing on a different muscle
30
ACTIVELI FEGUI DE . COM
/April 2014
group each day, or doing an upper/lower body combination. She worked cardio in when she could. “I did treadmill sprints, fasted cardio, HIIT and some low-intensity running,” she says. For her meals, Kristen typically turns to a lean protein such as chicken or fish to start. She incorporates complex carbs like brown rice, oatmeal, sweet potatoes and good, green veggies—asparagus, green beans and green peppers, to name some favorites. The hardest thing Kristen has had to endure in her journey to better health is saying no to carbs. “I love pizza and chocolate and pasta!” she proclaims. (She finds that if she can hold out on cravings for 15 minutes, she can usually avoid the temptation altogether.) Socializing also presents a challenge for Kristen. “At 22, it’s a little difficult living a lifestyle where you don’t stay up late every night, drink and eat junk food,” she says. “I still hang out with friends and family, but I keep my diet strict.”
The World, Her Oyster
Since June 2013, Kristen has gone from 29% body fat to 13.8%, and she’s gone from a size
8 pant to a size 2! She’s also pretty proud of the fact that she can squat 205 lbs. “My body has so much more energy now, and I rarely have arthritis flare ups,” Kristen says. “My confidence has flown through the roof—I feel like I can accomplish anything I put my mind to.” She’ll need that confidence as she starts a graduate program this fall to pursue a doctorate in physical therapy. She’ll also need it for her time on the stage. “I want to compete in as many bikini competitions as possible, and someday I hope to win a first place trophy!” Kristen has some sound advice for those on their own transformative journey. “Remember that it isn’t about how other people see you; it’s about how you see yourself,” she says. “Stay positive and strong, and remember that any progress is great progress!”
If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com
Julie Voris Master Trainer, Fitness Instructor, Healthy Life Coach I can help YOU Live your Healthiest Life, Amp up your Fitness Business, Share your Passion
Let’s connect! www.julievoris.com www.facebook.com/julievorisinspirefitness@julievoris
This year, kick spring off right.
The Original Hot Yoga Method
And kick spider veins and varicose veins to the curb with help from VeinSolutions.
FREE class for all Carmel Marathon finishers! Now is the perfect time to make sure you step into next spring with comfort and confidence. It all starts with a free screening at VeinSolutions. VeinSolutions offers minimally invasive, effective treatments for spider and varicose veins. Best of all, treatment is administered by board certified vascular surgeons—something you just won’t find at most other vein clinics.
THE HOT ROOM I N D I A N A P O L I S THE ORIGNAL HOT YOGA
The Precedent Shoppes 3855 E 96th Street 317.218.3728 www.indybikramyoga.com
So don’t wait until spring. Do the right thing for your legs —and your confidence— by calling 800-477-0233 to schedule a free screening at VeinSolutions. Visit stvincent.org/veinsolutions for more information.
Nutrition
RECIPE
Shrimp Ingredients 1 pound fettuccini pasta 1 tablespoon butter 1 pound cooked shrimp, peeled and deveined 4 cloves garlic, minced 1 cup half-and-half 6 tablespoons grated Parmesan cheese 1 tablespoon chopped fresh parsley Salt to taste
Fettuccine o d e r Alf
Preparation 1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
PREP 20 MINS
2. In a large skillet, cook and stir shrimp and garlic in the butter for about one minute. Pour in half-and- half; stir. Sprinkle Parmesan cheese in one tablespoon at a time, stirring constantly. After all Parmesan is added, mix in parsley and salt. Stir frequently, making sure it does not boil. Sauce will take a while to thicken. 3. When sauce has thickened, combine with cooked pasta noodles; serve hot. Original recipe make 6 servings.
Nutrition Calories 440 kcal Cholesterol 172 mg Fiber 2.6 g Sodium 281 mg Carbohydrates 57.7 g Fat 10.6 g Protein 29.2 g
READY IN
COOK 20 MINS
40 Minutes
32
ACTIVELI FEGUI DE . COM
/April 2014
Call 317.776.1689 for more info!
activelife SUP’s and Swimwear We don’t shy away from
GRASS DIRT MUSTARD STAINS.
Expert Advice Serious Equipment • Real Results Classes Forming In Castleton 845-7700
Y
O
G
A
—— Since 1975 —— Carmel / Westfield New Location Coming Soon 317-848-8999 Castleton On East 82nd 317-845-7700 Greenwood US 31 & Stop 12 Rd 317-881-2410
BobBlockFitness.com Treadmills • Power Blocks • Home Gyms • Elliptical Cross-Trainers • Stair Climbers • Bikes Pilates • Rowers • Free Weights • Benches & Racks • Exercise Flooring • Accessories
Residential • Commercial • Sales • Service