December 2010 by Absolute Living Magazine

activelife

Boost Immunity for the Cold and Flu Season

PG. 1

Guide

Your guide to a healthy lifestyle

Power Couple

December 2010

B12

Energy

Vitamins

The

Michael & Kristen Abbott

Anti–Aging: Fact or Fiction?

Fundamentals

Product Report

Pilates Training

Team

Beachbody

Pilates Workout Quick Steps

of IM=

It’s All in Your Gut Understanding Delayed Onset Muscle Soreness (DOMS)

Optimal Health & Wellness Are Within Your Reach

Call us at 317-708-3939 for questions.

Dr. Spahr and his team can help you lead a healthy lifestyle that includes regular exercise, proper nutrition, stress reduction techniques and hormone balance to prevent disease and maintain youthful energy, vitality and quality of life. You can learn what to eat, how to prepare your food and how to exercise from our experts. DR. ROGER SPAHR BIO-IDENTICAL HORMONES (Hot Flashes, Night Sweats, Weight Gain, Mood Stabilization, Sleep Issues, Libido) WEIGHT MANAGEMENT (Food Craving) CHILD & ADOLESCENT HEALTH (Autism, ADD) COOKING CLASSES (Gluten Free, Dairy Free) FOOD ALLERGIES AND SENSITIVITIES (Dairy, Gluten) CHRONIC DISEASES (Diabetes, Heart, Sinus) DIGESTIVE DISORDERS (Constipation, Bloating, Gas, Heartburn) PAIN MANAGEMENT ALTERNATIVES (Headaches)

2â&#x20AC;&#x201A; activelife Guide 98TH | December 2010SUITE | www.activelifeguide.com Pilates 3003 EAST STREET 261 | INDIANAPOLIS, IN 46280 | WWW.AILANTOGROUP.COM

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Be Active LIVE WELL

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FEATURES +

December

COVER STORIES

12 Boost Immunity for the Cold and Flu Season

9 Product Report Team Beachbody

14 Anti–Aging Fact or Fiction?

11 Mommy Makeover Procedures Designed to Restore Your Natural Beauty

10 Abuse in America

Part II

16 Understanding Delayed Onset Muscle Soreness (DOMS)

Power Couple Michael & Kristen Abbott

22 It’s All in Your Gut

26 Long–Term

Pain Relief in Multi–Joint Arthritis Pilates

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24 Oral Cancer 28 Recipe

Cherryâ&#x20AC;&#x201C;Pistachio Biscotti

The Fundamentals of IM = X Pilates Training

15 B12

Energy Vitamins

20 Pilates Workout Quick Steps with Laura Barr

www.activelifeguide.com

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LETTER FROM THE EDITOR

activelife Guide

Ready for 2011?

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR

What Will Your New Year’s Resolution Be?

D D

ecember is here, and we are just weeks away from the completion of another year! I hope you have achieved all (or most) of your 2010 fitness resolutions. If you haven’t, don’t worry; just dig into this edition of activelife Guide! You’ll find more tips on how to get on the pathway to wellness, or if you’re already there, even better—we will keep you on track! So what better way to embark on this journey than to take inspiration from Michael and Kristen Abbott, this month’s spotlighted couple. Michael, a massage therapist, and Kristen, a Pilates instructor, share a passion for health and wellness. Together, in 2007, they opened their own Pilates studio in Carmel, and they’ve won best Pilates studio in Indianapolis for three years in a row. This December 5, while we’re out shopping for the holidays, Michael and Kristen will be in Busselton, Western Australia, competing in one of the most challenging competitions in the world—an Ironman triathlon.

FELIPE SARMIENTO

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

LAURA MARENCO ROGER SPAHR ROBERT PRATHER SAMUEL BACON CORY BLACK TODD MCDOUGLE LAURA BARR PATTANAM SRINIVASAN CHUCK LEHMAN ROBERT F. JACKSON

when I say we’ll be thinking about you this December 5.

JENNIFER COLEMAN

PHOTOGRAPHER

While you’re working on your 2011 New Year’s fitness resolutions, keep in mind Michael’s advice:

RAMÓN GARCIA

MARKETING COORDINATOR JUSTYNA DORUCH

GRAPHIC DESIGNER

“Trust that you are capable of anything—and don’t settle for less!”

ROGER PALAO

CIRCULATION ACTIVE LIFE GUIDE CORP.

Remember—be active, live well!

CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com

ADVERTISING

advertising@activelifeguide.com Phone: 317.776.1689

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS

Eduardo

admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________

EDUARDO PEÑA

EDITOR - IN - CHIEF

activelife Guide Corp.© 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com 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.

The team at activelife Guide wishes Kristen and Michael the best of luck in their adventure, and I speak for all of us

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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.

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Product Report:

Team Beachbody

ver the many years that I have been in the health and fitness industry, I have always been able to maintain dedication to my cause of staying fit. As I have aged, though, the cause has become more comfort related. I haven’t been as dedicated to my training as I was in the past, and now my body shows it! Upon reaching my 45th birthday, I have come to the conclusion that I just need some help. No, I’m not a horrible mess—thank goodness for my genetics. But now is the time to pay closer attention to detail. This is especially true with the holidays just around the corner!

This asking-for-help thing has been a stretch out of my comfort zone, as most of us can understand. Several months ago, I thought I’d try this P90X program by Beachbody. Well, the results are there for sure! The advertising is correct: just put the DVD in and go. So far, I have received the gains that I had hoped for, with the exception of my diet-related results. As suspected, there was a catch. You see, my many visits to Hardee’s (my favorite place for burgers!) hasn’t helped my fitness goals, even though I try to avoid the monster burger. So what is my next step besides doing all of the P90X DVDs? The plan is to go with a meal replacement that has lots of potential. Shakeology is one of the newest help products for those of us who don’t like to eat anything but meat! Yes, I do know better, and even as a doctor, I could go into great detail about the importance of balance in diet choices. But I, too, am human to a fault! Beachbody has some great

alternatives. Without a doubt, Beachbody has produced every time they offer a new product. The weak link is nearly always the individual. If you’re even a little curious about what Team Beachbody has to offer, go to: www.teambeachbody. com/tmcxtreme and take a look at the programs. They have meal planners, recipes, meal replacements, and so much more. In fact, sometimes having someone to go through the steps with is of great benefit. By signing up under me as your coach, you can have access to my progress, and we can share the struggle together! I have included an old photo from my bodybuilding days as well. You see, that was the “before picture” that I have to get back to! Cheers! www.DrMcDougle.com

By Todd McDougle, DC

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By Roger Spahr, MD

Nutrition

Abuse in America Part II

n the first part of this series we looked at increased obesity of the population and how activity, hormonal and chemical imbalances, and food overuse all play a role. For this installment we shall look at diet from an increased carbohydrate perspective, as well as whether or not there is any concern about high fructose corn syrup.

All carbohydrates are technically sugar. Before your body will use the carbohydrate in table sugar, a baked potato, or a green bean, it must break this carbohydrate down to glucose, the form of sugar that your body can “burn” for energy. Glucose is also stored as glycogen in the muscle cells. So, since all carbohydrates eventually end up as a sugar, the mere fact that they begin as sugars is irrelevant. What is relevant is the rate at which the sugar enters the bloodstream, which is exactly what the glycemic index measures. Carbohydrates from vegetables, fruits, nuts, and seeds break down over several hours to deliver a sustained low-level carbohydrate load. Simple sugars, from refined grains, sugar cane, beets, and corn, release their carbohydrate load in under 45 minutes. This causes more of an instant release situation and elevates sugars more rapidly. If there is no immediate need for physical activity to consume this energy, it goes into storage. However, just like buying too much at the grocery and placing it into the freezer, often it is not used effectively and soon your freezer, or your fat cells, fill up.

abdomen in both animal and human studies. Since 30% of the 3–5 pounds of sugar per week of total carbohydrates in today’s diet is fructose, it appears to be a significant burden. There is some confusion about what high fructose corn syrup (HFCS) actually is. You will find that the majority of processed foods contain this as a main ingredient; this includes most sodas, treats, and non-natural juices. HFCS is actually hydrolyzed cornstarch, which means that cornstarch is mixed with enzymes and broken down. A chemical in the cornstarch converts some of the sugar in glucose form to fructose. HFCS has a glycemic index of 89, which is only slightly less than that of table sugar (92). In contrast, milk sugar (lactose) is 65, and natural fructose is 32, or almost 1/3 that of HFCS. The lower the glycemic number, the better. The problem is content, according to research from University of Southern California School of Medicine. Twenty beverages were taken off the shelves, and studies found that the content was not 55%/45% fructose to glucose, but the average was 58% fructose; major brands of sodas were at 65% fructose. The issue is that you can never be sure just what you are getting with HFCS since it varies in manufacturing. In the end, the issue is sugar in all of its various forms worming its way into diets of adults and children. It is as addicting as cocaine and nicotine. How you confront it—and eliminate it—is up to you.

The consumption of sugar has risen from 26 pounds per year per person 20 years ago, to 135 pounds of sugar per year per person today. At the turn of the twentieth century, it was less than 5 pounds per year. We now consume 3–5 pounds of sugar per week; that is 340–547 tsp of sugar per week. Forget for a moment the discussion of high fructose corn syrup vs. table sugar. That is a tremendous amount of calories in the form of carbohydrates that is pumped into our bodies. Sugar, usually in the form of high fructose corn syrup, is found in everything from bread, canned beans and other vegetables, catsup, salad dressings, cookies, and almost everything you buy for consumption. There are ample studies which indicate that when fructose is taken in excessive quantities, it bypasses one of the hormonal systems that processes fat, known as the hormone leptin. This leads to increased deposition of fat in the alG

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Mommy M Makeover

Procedures Designed to Restore Your Natural

Beauty

hile a child brings happiness to the patient and all of those around her, the changes that occur in the patient’s body may not be as welcomed. However, women can now reclaim their pre-baby figure with a combination of surgical procedures known as a “Mommy Makeover.” In addition to women with children, others claim they have lost their youthful appearance and require Mommy Makeovers simply to feel better about themselves.

Who should have a Mommy Makeover? Many women are very self-conscious about their body image after childbirth. One of the adverse effects of pregnancy is that during pregnancy women actually increase the number of fat cells over the area of the uterus, and it is very difficult to lose this so-called “pooch” after the baby has been born.

What areas of the body are most commonly treated with a Mommy Makeover? The most common areas of treatment are the abdomen and breasts; however, cellulitis, scars, and stretch marks may also be treated on various parts of the body.

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Is a Mommy Makeover procedure for you? Often, restoration of your pre-pregnancy figure will enhance self-confidence and self-esteem. If these are your desires, then a Mommy Makeover procedure may be for you. A few of the most common procedures are described below. Liposuction — a good option for removing pockets of pregnancy fat that don’t respond to diet and exercise. Cosmetically speaking, the goal of liposuction is to restore the youthful contour that the patient had prior to her pregnancy. Tummy Tuck — a surgical procedure designed to flatten a protruding abdomen by tightening the muscles in the abdominal wall and removing excess fatty tissue and skin. The newest procedure, avelar lipo-abdominoplasty, will work for most women and does not require any drains or any significant amount of downtime. Breast Surgery — During pregnancy, many women not only lose tissue in their breasts, but also the size and shape. Breasts that sag or have increased or decreased in size can be treated with several types of breast surgery to restore prebaby breasts. These options include breast augmentation with implants, breast lifts, and breast reduction. There are multiple other things that happen following pregnancy that can be treated, such as cellulite and stretch marks. We invite anyone who is interested in any of these procedures to feel free to schedule an appointment or attend the grand opening of Hamilton Surgical Arts. Join us December 9 & 10, 2010, at 9660 East 146th Street, Noblesville, IN 46060, or call us at (317)773-6677. By Robert F. Jackson, MD

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Nutrition

Boost Immunity for the Cold and Flu Season

ver 200 different viruses can cause a cold alone, and every year we will likely spend a few miserable days and lose work time while battling the flu. While there is no cure for the flu or the common cold, there are ways we can help boost our body’s immunity so that we can prevent succumbing to cold and flu viruses, as well as recover more quickly when we do get sick from them.

The Standby Vitamin C

vitamin D and our immune system. Further research into the link to our immune system has shown that vitamin D is important for the production of an antimicrobial peptide called hCAP-18. It essentially helps are immune system cells to be better equipped for killing viruses inside our body once we are exposed. When it comes to boosting immunity in the winter months, there may not be a more important vitamin with which to supplement our diets.

While the vitamin most thought of for cold and flu prevention, studies have shown that vitamin C has limited benefit for the treatment and prevention of colds and flu. One study looked at 60 years of clinical data, and what researchers found was that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly reduced cold duration, by 8% in adults and by 14% in children.

The Antiviral Elderberry Herb

The researchers did find a benefit for people who were subjecting their bodies to extreme conditions, such as marathon runners. This group did show that they cut their risk of catching a cold after their event by half with vitamin C supplementation.

One clinical study performed in Norway studied the treatment of influenza infections among 60 patients, aged 18–54 years, during the flu season. The patients studied had the flu symptoms for less than 48 hours prior to treatment and were either given a placebo or an elderberry extract 4 times a day for 5 days. Those receiving the elderberry extract had relief of symptoms an average of 4 days earlier than the placebo group.

So while it doesn’t hurt to add vitamin C to your diet, it seems not to have significant benefit unless your body is under abnormal stress.

The “Sunshine” Vitamin D Although there is little support for vitamin C, studies are confirming the link between blood vitamin D levels and susceptibility to the cold and flu. Vitamin D is sometimes termed the “sunshine vitamin,” as our bodies produce much of what we need through exposure to the sun. But it’s during the winter months in cold northern climates, when the sun goes down early and we are outside less, that vitamin deficiency is more common, which incidentally coincides with the cold and flu season. One recent study published in the Archives of Internal Medicine collected research from 19,000 participants on vitamin D levels in relation to incidence of infections. What they found was that those with low levels of vitamin D had significantly greater rates of colds and flu, clearly identifying a link between

While vitamin D is a key player in having a healthy immune system, the elderberry herb has been found to actually help you get over the cold and flu faster if taken when symptoms first appear. Part of a long tradition of herbal remedies and traditional folk medicines, it has been used for its healing properties for centuries.

The elderberry stimulates our immune system by enhancing production of cytokines by monocytes, which regulate our immune response. The elderberry has also been shown to inhibit the spread of the influenza virus by preventing the adhesion of the virus to the cell receptors. Furthermore, the elderberry contains the flavonoid anthocyanins, which has an anti-inflammatory effect. Essentially, it boosts your immunity, inhibits spread of the virus in your body, and helps relieve the aches and pains associated with the flu. You can shorten recovery time from the flu by taking an elderberry extract as soon as you start to feel sick. Of course, the flu can have serious risks, particularly in the very young, the elderly, and persons with deficient immune systems. Always consult with a doctor if flu presents a serious risk to your health. While colds and flu are not entirely preventable, both vitamin D and the elderberry herb can help you limit the effects of the cold and flu this winter. alG

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By Clifford Fetters, MD

Nutrition

Anti-Aging Fact or Fiction?

Everyone knows someone who seems to defy aging: flawless skin, thick hair and nails, effortless graceful movement. They radiate health and vitality. We also know others who are stricken with degenerative diseases such as diabetes, heart disease, arthritis, and osteoporosis – aging at an accelerated rate. Is our fate predetermined from birth, or do we have the ability to defy the aging process? Experts in the field of functional medicine tell us the latter is true. Proper nutrition, digestion, and physical activity, along with avoidance of environmental toxins, can prevent the vast majority of chronic diseases and illnesses. If this is true, then why are Americans, who spend more money on health care than any other nation, being afflicted with chronic diseases at an alarming rate and at younger ages? Why can’t doctors agree on one diet, one set of vitamins and minerals, and one exercise program that would eliminate these health problems?

The most common cause of chronic disease is incomplete digestion. Undigested food leads to excessive acid production. The body must compensate by removing vital minerals from the bones and other organs. If left untreated, the bones will become weak, which will lead to osteoporosis and arthritis. Some minerals will be secreted out of the body to eliminate the acids. Calcium will remain in the bloodstream. Over time, excessive calcium will infiltrate the blood vessels, leading to “hardening of the arteries” and potentially a heart attack or stroke. After the bones are depleted, minerals will be drawn from other vital organs, leading to an underactive thyroid or adrenal glands. Undigested protein will lead to inflammation of the digestive tract, and ultimately hyperpermeability, aka “Leaky Gut Syndrome.” These foreign proteins may lead to autoimmune conditions such as inflammatory bowel syndrome, rheumatoid arthritis, or Lou Gehrig’s disease. Eating the wrong foods for your unique metabolic type will put you at increased risk for obesity, diabetes, depression, anxiety, and chronic fatigue.

The answer is biochemical individuality. Humans have developed in different habitats. Therefore, food and nutrients that are healthy for one individual may cause significant health problems in others. New research tools, an understanding of the bio-electrical nature of body fluids, proper interpretation of specific and basic blood, saliva, and urine chemistries, and a detailed diet questionnaire has led to the development of the Bio-101 system.

The truth is that no one can stop the aging process. However, the cornerstone of optimal wellness is eating according to your metabolic type and ensuring proper digestion and assimilation of nutrients. If you are not experiencing optimal health, please seek a practitioner specializing in flow system analysis such as the Bio-101 system.

This data reflects the physiological balance of the entire body. There is no disease that can begin or continue to exist without at least one of the basic homeostatic control mechanisms becoming out of balance. These abnormal readings will allow the health care provider to educate the client on how to correct the imbalance.

Dr. Clifford Fetters is a medical doctor board certified in family practice, who specializes in functional medicine in order to prevent diseases and promote optimal wellness. His practice is at 11900 North Pennsylvania in Carmel, IN. He practices with Doug Ladika, PA, Swathi Rau, PA, and Karin Henderson, PA. Phone 317-663-7123.

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B12 Energy Vitamins

ave you ever felt tired, worn out, and basically out of energy? If so, you may have a vitamin B12 deficiency. Vitamin B12 plays a crucial role in energy metabolism, and it’s also a vital component in the creation of red blood cells. Commonly referred to as the “energy vitamin,” doctors frequently recommend injections to athletes, as well as to anyone who is not getting enough naturally. With a well-balanced diet, the body usually gets enough of the vitamin to store ample reserve of it in the liver. However, not everyone eats properly, and other health issues can increase the risk of B12 deficiency. Senior citizens and those with digestive track problems are at above-average risk, and active people often suffer from deficiency. Even with enough of the vitamin through diet, there is a possibility your body is not metabolizing it properly. This is a common reason why many people require a regular supplement. Because there can be digestive barriers which decrease absorption, vitamin B12 injections are the most popular method to insure maximum effectiveness. Vitamin shots are no longer a health fad, but are considered to be the best option for anyone who wants to quickly improve overall health. B12 is a great energy booster, as it works through the red blood cells and enables them to carry oxygen more efficiently. B12 is great for the skin, and it’s a critical vitamin the body needs to stay in balance. While it is not given as a weight reducer, it is highly recommended for active adults that workout to stay in shape. B12 is essential for a properly functioning cardiovascular system. As cold weather arrives and the activities of a busy holiday season descend upon us, it’s the perfect time to get a B12 boost; but even with a supplemental boost, it is important to maintain a good diet. Consuming green vegetables like spinach and broccoli provides vital nutrients, and these foods increase the absorption rate of B12. The advantage of getting B12 in an injection is that it is absorbed more rapidly and can give an immediate energy boost. Response can be within a few days—even faster for some people. Consult with your healthcare provider for additional details regarding this necessary vitamin. By Chuck Lehman, MD alG

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By Laura Marenco, PT

Fitness

Understanding Delayed Onset

Muscle Muscle Soreness (DOMS)

Laura Marenco is a fitness professional with over 10 years of experience. Visit www. lauramarencofitness.com or call 317.345.3892 for a consultation and rates.

If you have just started exercising or are getting back into a routine, you might have experienced the uncomfortable DOMS, or delayed onset muscle soreness. No one is immune to it, and if you want to make progress in your fitness regimen, you will more than likely have to deal with it at some point—when you first begin your program, increase resistance, or simply introduce a new exercise your body is not used to. It is, therefore, important to understand the causes of and possible ways to minimize DOMS.

an injury. You’ll feel the distinctive muscle pain resulting from DOMS after intense or unfamiliar exercise, but it also may be confused with a strained muscle. The symptoms of DOMS usually peak within 24 to 48 hours after intense exercise (such as weight training or plyometrics) but go away within 96 hours. DOMS is usually symmetrical, involving muscles equally on both sides of your body; an injury is more likely to cause pain that is only on one side. DOMS does not feel worse as you exercise at light intensity; an injury worsens with continued use of the injured part. The symptoms of a strained muscle don’t go away as quickly as DOMS and should be evaluated, diagnosed, and treated by a qualified sports medicine specialist.

DOMS is caused by microscopic tears in your muscle fibers; it is not caused by lactic acid build up. When muscles are damaged, they produce healing prostaglandins that cause muscles to become bigger and stronger than before they were exercised vigorously. Researchers have shown that DOMS heals faster when you refrain from exercise, but if you take off every time your muscles feel sore, you may not reach the level of fitness you desire. It is advisable to wait 48 to 72 hours between workouts of the same muscle group so that these muscles can recover.

Preventing DOMS Certain tactics may enable you to keep DOMS to a minimum. One step is to warm up thoroughly before activity and cool down completely afterward. This can be done by stretching the muscles that you will be using and by doing a few minutes of light, low-impact aerobic activity, such as walking or biking.

It is important to know the difference between symptoms of DOMS and those of

These principles to avoid DOMS can apply to any activity, especially weight

training. Begin with a weight that you can comfortably use to perform 3 sets of 10 repetitions for an exercise. Continue to use this weight until you can perform 3 sets of 15 repetitions. At the next workout, increase the weight to one that will allow 3 sets of 10 repetitions, and increase the repetitions to 15 as with the first weight. This process should continue until you reach the level of resistance that is appropriate for your training goals.

Treating DOMS Some common measures taken to treat DOMS include applying ice, gently stretching, and massaging the affected muscles, which may be helpful and poses little risk if done sensibly. Nonsteroidal anti-inflammatory medications like aspirin or ibuprofen may reduce the soreness temporarily, though they won’t actually speed healing. These medications are available over the counter, and they can be prescribed by physicians in greater strengths. There is also some evidence that vitamin C may decrease soreness. Whatever your training goals may be, always be sure to consult your physician before starting a new exercise program. To submit your question, please go to www.activelifeguide.com/contact us alG

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Power Couple Michael & Kristen Abbott

BY Matthew Hume PHOTOGRAPHS BY Ram贸n Garc铆a Pilates

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An activelife in the Spotlight

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hat could be more romantic than an Ironman triathlon? No—really. On December 5, while you and countless others are curling up with a steaming cup of hot chocolate to warm your heart and beat the winter blues, Kristen and Michael Abbott—our spotlighted couple this month—will be down under in Busselton, Western Australia, running, swimming, and biking their way to love in the SunSmart Ironman Western Australia. OK, I’m admittedly exaggerating—they’ve already found their way to love. The two met while working on a major cruise line. “I was a massage therapist in the onboard spa, and Kristen was the dance captain for the production shows,” says Michael. He proposed after five months of dating, and a year later the two were married and moved to Western Australia, where Michael is originally from. They made Carmel their home in 2005 and are owners of Reforming Indy Pilates Studio, with two Carmel locations.

thinking outside the box of gift-giving? Kristen couldn’t have been happier about the gift. “I was really excited,” she says. “I knew it would be something active we would be doing together.” Born and raised in Carmel, Kristen attended Carmel High School. She began dancing at the age of 5, and has danced professionally at Disney World Orlando, in various productions in Los Angeles, and, of course, on the cruise ship where she met Michael. “When we decided to move to Indianapolis in 2005, we realized there was no West End or Broadway for Kristen to continue dancing professionally,” Michael says. Fortunately for Kristen, she had completed her Pilates certification while working for Disney, so she began to teach the practice. “In 2007, we opened our own studio because we saw so much room for improving the way studios are run here in Indiana,” Michael says. “Since then we’ve won best Pilates studio in Indianapolis for three years in a row.” In 2008, the couple opened their second studio, again in Carmel. “We felt there were enough people in Carmel who could benefit from Pilates that we hadn’t reached yet, so we decided to stay put here.” Michael runs

n Ironman triathlon is an event not to be entered into lightly. So what led to this unusual couples adventure? “Back in May 2009, I hired Kristen and myself a triathlon coach as a wedding anniversary present,” Michael says. How’s that for

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By Matthew Hume

the business side of the couple’s studios, using the considerable insight into the health industry he has gained through his experience as a therapeutic massage therapist. With her professional athletic experience and Pilates certification, Kristen runs the day-to-day operations as Senior Instructor. “In our studios, we aim to bring the best instructors possible to work for us and offer the nicest environment to train our clients, while offering great value for the money,” Michael says. “I believe that as long as we keep that as our focus, we will continue to be successful and grow.” Kristen’s compassion and expert ability in Pilates have earned her clients’ respect and trust, and she and all the instructors regularly travel to Pilates trainings across the country to improve themselves and the services they offer.

efore signing up for the Ironman, Kristen had previously run three half-marathons. But she was brand new to riding a bike and swimming. Michael had done some bike riding, but was a novice runner and swimmer. “Basically, we were brand new to all three sports and had no idea what we were getting into!” Michael says. (It’s the making of a alG

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IRONMAN

Triathlon Western Australia

modern-day fairy tale, isn’t it? Or maybe the latest reality-TV show.) “Being new to a sport, you can’t push yourself too far, too fast,” Michael cautions. (This is good advice for anyone embarking on a new athletic journey.) Training began in May 2009, and the couple’s ultimate goal from the start was the Ironman coming up this December. Last year saw the couple’s successful completion of three sprint triathlons (most commonly consisting of a 750 m swim, 20 km bike ride, and 5 km run) and an Olympic-distance triathlon (a 1500 m swim, 40 km bike ride, and 10 km run). Last winter, Kristen and Michael trained hard—10 to 15 hours a week of swimming, biking, and running—and this past spring, they competed in a half Ironman race in New Orleans. The steps leading up to this December’s race have, at times, been trying for both of them. “I was so nervous before this spring’s half Ironman, I relieved myself thirteen times before the gun went off, and I was exhausted after 400 yards of swimming— with another six hours of racing to go!” Michael recalls. “After the race, I needed a one-and-a-half-hour stay in the medical tent and two bags of IV fluids. I swore I was done with the triathlon, but after a week of recovery I was ready to train again. I couldn’t be prouder of myself for what I’ve done thus far, and that’s a good feeling.” During her first sprint triathlon, Kristen had to stop and hold onto a kayak during the swim. “I was exhausted and panicking,” she remembers. And Michael wasn’t the only one to stop by the med tent in New Orleans. “If you would have told me back then that I’d be ready to swim 2.4 miles into the ocean, I’d have never believed you—it goes to show that we are capable of amazing things when we just focus on one day at a time.” Again, good advice for any of us.

t takes considerable effort to properly nourish the body when an athlete expects it to perform to the standards required to complete an Ironman triathlon. Kristen is a vegan, meaning she doesn’t eat any food products that are derived from animals or animal by-products. “I have to be very conscious of what I put into my body to ensure I get the right nutrients,” she says. Michael is not a vegan, but he still owes much of his nutritional health to his wife. “When I met Michael, he was a fast-food, Coca-Cola machine junkie,” she remembers. No argument from Michael there. “I went from Burger King and other junk foods like ice cream, Coke, and other sweets, to salads, lean meats, and lots

risten and Michael completed two more half Ironmans in July and September of this year, and on December 5, if all goes according to plan, they will add the Ironman Western Australia to their athletic resumes. Neither of them are underestimating the challenge ahead of them. “The full Ironman will be the toughest thing either of us have ever done,” Kristen realizes. Their dream goal is to finish in under 12 hours; but ultimately, they just want to finish! Will 2011 see more Ironman competitions for the young couple? “I’ve already decided to move back to the half Ironman distance,” Michael admits. “Kristen wants to continue to improve and work towards being competitive in her group for the Ironman distance…she’s crazier than I am!” he jokes.

of fruits and vegetables. The amazing thing is that because I did it gradually, I actually like those foods now—and I feel terrible if I eat too much rubbish!” Kristen applies this same philosophy to her clients. “I tell my clients the same thing—just change one thing at a time.” he best thing to come from all this hard work? Michael puts it in a nutshell. “Having a healthy body that you fuel with healthy food does amazing things for you: you sleep better, you have unlimited energy, your mood improves, your brain functions better. There isn’t a part of life that isn’t easier and more enjoyable when you are healthy.” And what about Kristen, a professional dancer with limited professional dance opportunities in central Indiana? “Training for the Ironman has been an amazing journey. It’s the first thing I’ve found that replaces my dancing. I’ll be doing this forever.” But don’t think you have to be a triathlete to discover the new way of living life that Michael has discovered. He believes that what you do to stay fit isn’t important—what is important

is that you find something you enjoy. “I tell clients all the time that they shouldn’t focus on losing weight as their goal. Instead, they should choose a goal—a race, event, or challenge to achieve, and let the weight loss be a by-product.”

f you’re reading this article and thinking, “By golly, I need to compete in a triathlon!” then by all means, consult with your doctor first, and get yourself in training. “There is a great local organization called Tuxedo Brothers here in Indy that runs some great races to get people started,” Michael says. “We will be having a Reforming Indy team for next year’s mini-marathon, and the womenonly ‘Go Girl’ sprint triathlon will be a lot of fun.” In the meantime, consider visiting Michael and Kristen at one of their studios. “Pilates is about improving every part of your health,” Kristen

says. “Our instructors also help people with their diet and educate them on every part of healthy living. Our mission is to improve the quality of life for everyone in Carmel.”

he idea of competing in an Ironman triathlon—or any triathlon, for that matter—may seem an impossible task.

But

Michael’s advice to readers is simple: “Trust that you are capable of anything—and don’t settle for less!” So good luck, Kristen, and good luck, Michael. We’ll be thinking of you on December 5—and drinking an extra cup of hot chocolate in your honor!

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Pilates Workout Quick Stepswith

Barr a r u a L

Introduction to Pilates

1. Dancerâ&#x20AC;&#x2122;s Legs with 3-lb Weight

Pilates is one of the most popular exercise systems in the country. It seems like everyone is either doing Pilates

SET UP: Lay on back with 3-lb weight at a 45-degree angle above your head, pelvis tucked under so your lower back is flat on floor.

or interested in starting a Pilates exercise program. Indeed, one of the best things about the Pilates method is that it works

ACTION: Lift one leg as in (A), keeping opposite leg off of floor. Lift

so well for a wide range of people. Athletes

extended leg up to opposite ankle (B) while contracting your core

and dancers love it, as do seniors, women

muscles, and lift weight to your ankles. Slowly reverse the move

rebounding from pregnancy, and people at

to return to position (A). Repeat. For beginners, 8 repetitions are

various stages of physical rehabilitation.

recommended. The top benefits of doing Pilates that people report are that they become stronger, longer, leaner, and more able to do anything with

grace and ease.

Pilates is an Adaptable Method Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.

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2. Side Plank

SET UP: Lay on your left side, with shoulders and hips on edge of mat, your legs angled 45 degrees forward, with top leg crossed over bottom leg (C). This is called the banana position. A mat is recommended for cushion and support. ACTION: Engage your core and lift your torso, ensuring shoulder is aligned over elbow. Lift hip, thigh, and lower leg off of mat. Raise right arm to ceiling, holding for 8 seconds. Lower body to resting position and repeat 4 times. Repeat this move on the opposite side. The following two moves are done on the Pilates Reformer with the help of an instructor. These exercises can be performed to enhance your mat workout.

3. Hundred on the Reformer Pilates Reformer required. This exercise targets the abdominal muscles to develop pelvic-lumbar stabilization. Your hands are placed in the arm straps, and the pulley system works with the springs to complete this exercise. Lift your head and chest, straightening the legs and keeping the feet at eye level. Simultaneously extend the arms down to the sides of the body, engaging your core throughout the move (D).

4. Side Leg Extension Pilates Reformer required. This exercise targets the quadriceps, gluteus maximus, and hip flexors. Showing the versatility of the Reformer, this move once again utilizes the pulley system, and springs and leg straps are attached for a great leg and abdominal exercise. Lying on your side, one foot placed in the strap, begin with your leg 90 degrees forward, engaging your core. Pull the strap with your foot to full extension to complete the move (E).

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by Robert Prather, DC, DABCI, BCAO, LAc

Health

always tell people your health is in your gut. We all have a thick layer of bacteria, called flora, lining our gut (intestines) that is essential to good health. Under the influence of drugs, gut flora can change in a way than can predispose people to various health problems.

picture. Virtually all these problems, from chronic ear infections to autism, will be treated medically with more drugs while the underlying cause of the problems is almost always completely ignored. Poor diet and lots of processed and sugar-laden foods can damage your gut because they increase the number of fungi such as candida. They also increase the number of streptococci, staphylococci, and clostridia bacteria, bacteroids, and yeasts. In fact, a person with a sick gut may harbor up to 500 different species of opportunistic microbes. Diets high in sugar and

One thing is for certain—your gut flora is the right arm of your immune system. Once damaged or altered, the resultant weakness in your immune system will leave you compromised and susceptible to all types of health problems from which a strong immune system normally protects you. Unfortunately, dysbiosis, or a damaged and altered gut flora, is actually handed down from one generation to another. The saying “It’s all in your genes” should be changed to “It’s all in your gut.”

that your body can digest. Chew your food well. Next, you need to determine if you need additional stomach acid. A huge percentage of the general population over age 50 suffers from low stomach acid. The first thought when you have chronic heartburn is to use antacids. But in this case, it will make your condition worse. Instead, supplement with adequate stomach enzymes so that your food can digest properly. Finally, you need to feed bacteria beneficial to your gut. Eat fermented foods such as homemade yogurt and sauerkraut. In addition, you should take a premier pre- and probiotic. There are all kinds of probiotic products on the market, and this is one area that is truly buyer beware. When it comes to probiotics, it’s all about the processing of the product, and the Prather Wellness Center carries the best probiotics in our natural pharmacy.

It’s All in Your Gut

Perhaps the most common cause of gut problems is the chronic use of antibiotics, which change good bacteria into disease-causing bacteria. They make invading microbes and bacteria resistant to antibiotics and damage your immune system. These drugs include penicillins, tetracyclines, and aminoglycosides. Antimicrobial and antifungal drugs such as nystatin also damage your gut, as do painkillers like aspirin and ibuprofen. Steroid drugs like prenisolone and hydrocortisone, along with birth control pills, sleeping pills, and “heartburn” antacids are also damaging.

processed foods are almost always low in fiber from fruits and vegetables, thus highly encouraging a sick gut and bowel. This is not a simple problem to cure—it requires a major change in thinking. You will need to give up your old diet and switch to a gut-friendly diet of whole foods, no processed foods, and at least six months without gluten (anything made with wheat, rye, barley, and oats). You will need to make sure your digestive system is creating enough acids and enzymes to digest your food. Undigested food in the intestines, caused primarily from too little stomach acid and compounded by antacid use, is a major cause of a damaged gut. So first, you start at the mouth, making sure you eat real food (versus fake, chemical concoctions called processed “foods”)

Chronic use of any or all of these can lead to severe problems, especially in the children of women with a damaged gut caused by prescription drugs. Eczema, asthma, and severe learning disabilities are all part of this clinical

You have to normalize your gut and give it what it needs to bring back a healthy and normal flora. Only then will you be able to finally balance your immune system. With a normalizing gut and the proper nutrition, you will once again be able to absorb the nutrients needed to end eczema, allergies, and all the other nutritional deficiency syndromes from which most Americans suffer. For more information, listen to our archived radio show on probiotics dated 11/6/10 at www.TheVoiceOfHealthRadio. com. Dr. Robert Prather of the Prather Wellness Center is the host of the Voice of Health radio show, which airs every Saturday at 9AM. on Freedom 95.9 FM WFDM and NewsTalk 1430 AM WXNT. alG

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The

Fundamentals of IM=X Pilates Training

ilates is no longer just for stretching and core strength building; nor is it just for women. IM=X Pilates, which stands for Integrated Movement Xercize, offers a full body workout, which focuses on spinal elongation, the use of the breath, stabilization, and body posture to increase strength, endurance, joint mobility and flexibility in the most effective way for your body. It is a fitness formula that marries the muscle-toning benefits of resistance training and the lengthening benefits of Pilates with elements of cardiovascular training. The combination of strengthening and lengthening exercises develops long, lean muscles, improves posture, and adds flexibility to the spine. It attacks excess bulk in the hips and thighs and tightens the bodyâ&#x20AC;&#x2122;s core muscles. Everyone, from the fitness newbie to the hardcore weight lifter, can benefit from IM=X. The program has been proven effective for all body types and fitness levels, regardless of age, weight, and ability. Here are the five fundamental principles you will learn with consistent IM=X Pilates training. Here are the five fundamental principles you will learn with consistent IM=X Pilates training.

4. Ribcage Stabilization (FE with the Ring)

Ribcage Stabilization with the ring is an exercise used to teach clients how to contract through the TrA, DM, Latissimus Dorsi (LD), Lower Trapezius (LT), and Erector Spinae (ES) muscles to anchor the cervical and thoracic spine to allow for freer movement of the arms. This is essential to learn prior to loading your upper body with resistance.

5. Spinal Stabilization

Spinal Stabilization teaches the client how to co-contract the core muscles of the trunk to solidify an elongated (seated) neutral spine position. It is the combination of the first four principles working together for proper stabilization of the spine prior to exercise. IM=X Pilates, created by Elyse McNergney, is a powerful advancement of the teachings of J.H. Pilates that incorporates elements of strength and cardiovascular training, as well as principles of Alexander Technique. Learning the five fundamentals of IM=X Pilates will help you execute the routines correctly. By Jennifer Coleman Owner, IM=X Pilates Studio Carmel

1. Spinal Elongation

Spinal Elongation is used to decompress and elongate the spine. It is used to avoid compressive loading during exercises to prevent back problems. Posture awareness is a result of IM=X Pilates training.

2. Forced Exhalation (FE)

Forced Exhalation breathing is used to pre-contract the tranversus abdominis (TrA) and diaphragm (DM) muscles, which have been proven to play a role in spine stabilization and posture control. FE breathing helps to establish a deeper contraction of these internal muscles, increases the activity of the obliques, and releases tension in the cervical and thoracic spine. FE breathing prior to movement helps to stabilize the spine before moving it.

3. Pelvic Stabilization

Pelvic Stabilization with the ring is an exercise used to teach clients how to contract the pelvic floor (PF) muscles, iliopsoas (IL) and the TrA prior to almost all exercise. This muscle synergy helps to anchor the low back and hips in a neutral position. Studies have also shown that the PF thins with age, and this thinning can cause urinary incontinence as well as sexual dysfunction. Thus, an exercise program that focuses on Pelvic Floor training can be an alternative treatment option for people who suffer with those issues. alG

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By Samuel J. Bacon, DDS

Health

Oral Cancer

O O

ral cancer kills one person every hour of every day, all year long. There will be 36,000 new cases of oral cancer detected this year, and of all the patients diagnosed, only about half will be alive in five years.

When detected early, oral cancer is 90% curable. However, most cases are diagnosed in late stages, bringing the survival rate down to only 57%. There are many risk factors for oral cancer, including smoking, chewing tobacco, and drinking, but in nearly one-quarter of the cases, the patient has no risk factors at all. Early detection is the key to surviving oral cancer; and detection starts with you. Your dentist only sees you twice a year, and in between those visits it is important to periodically examine yourself. Some things to look for are: ● sores that don’t heal within two weeks. ● a white or red patch on the side of the tongue, under the tongue, along the cheek or gums, or on the roof of the mouth.

Most of the time these symptoms can be caused by something less threatening than oral cancer, but if you have any of these symptoms, it is important to inform your doctor or dentist. Since you only visit your dentist twice a year, if you discover any of these symptoms in between visits, contact your doctor or dentist immediately to make an appointment. Oral cancer screenings by your dentist are important in the early detection of oral cancer. This is one of the many reasons we recommend seeing your dentist twice a year. A dental visit is not just about a filling, a crown, or a cleaning. It can be a matter of life or death. If your dentist finds any suspicious areas, he may recommend having the area biopsied. Only a biopsy can tell definitively if the area is cancer or not. While it’s always a great idea to keep up with your routine dental visits, now there is an even better reason: to save your life. Survival can, and does, happen. Please take precautionary measures in avoiding the high-risk factors: smoking, chewing tobacco, and drinking. In taking those measures, along with self examinations, routine dental visits, and oral cancer screenings by your dentist, you can only be increasing your fight against oral cancer. Remember to always let your dentist know if you find anything abnormal.

● a lump in the lip, tongue, or cheek.

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Health

By Pattanam Srinivasan, MD, Clinical Director, Advanced Interventional Pain Center

Longâ&#x20AC;&#x201C;Term Pain Relief in Multiâ&#x20AC;&#x201C;Joint Arthritis W

hen more than two joints become painful, the condition is often referred to as multi-joint arthritis. Unlike the common perception that joint pain is frequently associated with large joints such as the hip, shoulder, or the knees, a number of smaller joints can also be a frequent cause of pain. Our back has a number of small joints. Back pain from smaller joints can sometimes be so intense that it is often misdiagnosed as something else, such as a nerve root compression or disk problems. To understand what causes multi-joint arthritis, one needs to understand how joints function. Joints are areas in our body that provide movement for bones. Bones are hard structures, and in order to provide movement or articulation, they form a joint , an area that has fluid and soft tissue to offer lubrication for the movement. Joints, like any other mechanical structure, wear out as time passes. Any mechanical structure wears out more quickly if used frequently or if used inappropriately. The same applies for joints. High-intensity gymnasts suffer joint pain much earlier in life than people in the general population. As one becomes older, joints, unfortunately, become old, too. They can no longer take the activity, and they lack the endurance that they had decades ago in a younger body. The aged population has increased tremendously due to good health care and preventive medicine. Our elderly want to stay physically active and sometimes take part in activities that may result in pain symptoms, even in the younger population. This extreme activity is not advised for the elderly. Such activity will frequently result in severe pain from many joints, some of which can never be replaced even with surgical treatments. For joints to be pain free and serve us for a long time, moderation is required.

Collapsed artificial knee joint causing pain. Patient became pain free after two treatments.

Taking adequate rest between activities, rather than doing everything at once, will help our joints remain pain free and serve us for a long time. What are the options for treating pain from multi-joint arthritis? Usually, this starts with rest and taking over-the-counter medications. If pain symptoms do not resolve, the next step would be to consider minimally invasive procedures to reduce pain symptoms. Joint replacement surgery can be considered when minimally invasive procedures have failed to make any improvement. Certain joints like the sacroiliac joints and facet joints cannot be replaced with artificial joints; therefore, minimally invasive procedures are the best way to treat pain in these joints. At Advanced Interventional Pain Center, several minimally invasive procedures are used to provide long-term pain relief (four to six months or more) from multi-joint arthritis. In a number of patients, surgery has been prevented or postponed. In several other cases, procedures at Advanced Interventional Pain Center have helped patients who failed surgical treatments. In one patient, who sustained a severe knee injury while serving in the armed forces, surgery had failed to produce any pain relief. After undergoing treatment at our center, he received immediate pain relief, lasting for several months. Another patient, who had received two knee surgeries, failed to experience any pain relief due to a failed artificial joint (see picture). This joint was treated with two minimally invasive procedures, resulting in immediate and sustained pain relief. The patient was able to walk without pain, despite the failed artificial joint. For more information contact Advanced Interventional Pain Center at 317-641-5183 or visit www.inter-pain.com alG

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Advanced laser treatments in progress

Advanced Interventional Pain Center Assures Science and Innovation Behind Its Pain Treatments!

“I am happy as can be! It is wonderful to have no back pain after the laser treatments from “Dr. Srini”— Robert Russell, who is still back pain free...” at 8 months after treatment, is the world’s first patient to receive the minimally invasive Deep Tissue Low Intensity Laser Therapy (DTLILT™) for failed back surgery syndrome. DT-LILT™ involves a new contact laser device for selectively destroying the C pain fibers while leaving the healthy tissues intact. DT-LILT™ is invented by Dr. Srini and is first of its kind in the world. DT-LILT™ is NOT FDA approved and is available only at Advanced Interventional Pain Center.

Outcomes as reported elsewhere in the world

Outcomes at Advanced Interventional Pain Center without using pain medications

Outcomes as reported in US medical literature

Post Herpetic Neuralgia

Permanent pain relief in most cases

Only temporary and incomplete pain relief

Vascular Pain of Lower Extremities with Early Necrotic Changes

Permanent pain relief without surgery with reversal of early necrosis

Surgery recommended, permanent pain relief doubtful

CRPS without initial nerve injury (CRPS)

Permanent pain relief in most cases

Temporary relief with pain medications

Pelvic pain in women with negative laparoscopic findings

Permanent pain relief in most cases

Temporary relief with pain medications

Failed Back Surgery Syndrome (FBSS)

Long-term pain relief with innovative laser treatments (DTLILT™). DT-LILT™ is NOT FDA approved.

Management with more surgical treatments, pain medications, stimulators and pumps

Pain Condition Treated

The Future of Pain Care Is Here! “My knees are 100% pain free without surgery after Dr. Srini’s treatment, and I feel 10 years younger!”— Mary Flora (Kokomo, IN)

WWW.INTER-PAIN.COM 301 E Carmel Drive, Suite D-100, Carmel, IN 46032; Tel: 317-641-5183

“Over three years I have suffered from terrible headaches; I also had low back pain. I was told there was no hope for my pain condition and was put on addictive medications that affected my everyday functioning. I am simply delighted that I am pain free after 3 treatments by Dr. Srini, who explained the science behind my pain condition. He has proven that my incurable pain condition was indeed curable!”….. Edwina Foust, after receiving permanent pain relief from headaches.

“I would say the future of pain care is here. With terrible leg pain I had hardly played any golf for the last 2 years. After getting just one treatment from Dr. Srini, I cannot believe that I completed the entire 18 holes with absolutely no pain.” — Otis Oliver, after permanent pain relief from peripheral vascular pain. He does not require surgery.

(Medicare Accepted) INDIVIDUAL RESULTS WILL VARY. Advanced Interventional Pain Center is the nation’s only pain center to have consistently over 90% pain treatment success rates 4 years in a row. Advanced Interventional Pain Center promotes innovative minimally invasive treatments for long-term pain relief without surgery or addictive medications. Advanced Interventional Pain Center aims to reduce healthcare spending by preventing ER visits, surgical treatments and hospitalizations because of chronic pain. www.activelifeguide.com | December 2010 | activelife Guide 27 Pilates Issue

recipe

Cherry-Pistachio Biscotti

py p a H

s y a d Holi

Studded with nuts and fruit, these biscotti have 32% less saturated fat than the traditional cookie!

Preparation Ingredients • 2 c all-purpose flour • 1 c whole wheat flour • 2 tsp baking powder • 1/4 tsp salt • 1 c sugar • 1/4 c butter • 2 tbsp 50/50 butter blend spread • 1/2 tsp almond extract • 2 large eggs • 2/3 c pistachios, chopped • 1/2 c dried tart cherries or cherry-flavor sweetened dried cranberries

1. Heat oven to 350°F. Line baking sheet with foil. 2. Whisk flours, baking powder, and salt in bowl. 3. Beat sugar, butter, spread, and almond extract in medium bowl with electric mixer on medium speed until combined. Beat in eggs, one at a time. Beat in dry ingredients in thirds. Add pistachios and cherries and beat to combine. 4. Form into 2 slightly flat 10” x 2 1/2” logs. Put on pan and bake 35 minutes. Remove from oven. Cover with moist towel and let stand 10 minutes. Cut crosswise into 1/3”-thick slices. Lay cut side down on ungreased baking sheets. Bake 12 minutes, turning once.

Nutrition

Calories: 65.9 Fat: 2.3g Saturated Fat: 0.8g Protein: 1.4g Carbohydrates: 10.3g Total Sugars: 4.4g Cholesterol: 10.6mg Dietary Fiber: 0.9g Sodium: 32mg

For more recipes, go to our Web site: www.activelifeguide.com/recipes alG

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