Active Life Guide February 2014 by Absolute Living Magazine

activelife

Is Having a Child Your Greatest Desire? Page 12 FOR MEN & WOMEN

Guide

HEART HEALTHY IRONMAN Dr. Richard Shea

FEBRUARY 2014

THE

FINE ART

BODY

IS HEART

SCULPTING

HEALTH

GENDER SPECIFIC?

STRONG

HEARTS FOR LONG

LIVES

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KNOW THYSELF:

FEBRUARY

2014

Vol. 7 Issue 02 (#76)

FEATURES + COVER STORIES

COVER STORY

DR. RICHARD SHEA

/ IS HEART HEALTH GENDER SPECIFIC?

/ THE FINE ART OF BODY SCULPTING

12 14

ACTIVE KIDS LITTLE HANDS WITH BIG HEARTS

RECIPE SMOKED SALMON AND SPINACH ROULADE

SUCCESS STORY MICHELLE WILLIAMS

ROUTINE STRONG HEARTS FOR LONG LIVES

/ THE SECRET OF THE “ETERNALLY YOUTHFUL” FACE

/ SKY ZONE INDOOR TRAMPOLINE PARK

AC TIVELI FEGUI D E. COM

/ February 2014

Photography by Eduardo Peña

/ IS HAVING A CHILD YOUR GREATEST DESIRE?

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LETTER FROM OUR ASSISTANT EDITOR

An Apple a Day... I don’t know about your mother, but my mom had all sorts of little phrases she’d use on me and my siblings in an effort to either make us behave (which proved next to impossible) or make us healthier. From “an apple a day keeps the doctor away” to “curiosity killed the cat,” we gained so many tidbits of wisdom even with the questionable accuracy. However, the American Heart Association can vouch for “an apple a day,” explaining how fruits and vegetables play a key role in heart health because of the high fiber content and various vitamins and minerals. There is something many people may miss, though, as they look at that little saying— and that is the implied habit. Maintaining good habits is just as important as what the habit pertains to. Here are a few suggestions. 1. Make daily exercise a routine. Even if it’s only taking the stairs instead of the elevator, it is a start. The Mayo Clinic lists some benefits of a short walk each day, including a healthier blood pressure and lowered risk for things like type 2 diabetes and even heart disease. 2. Find a buddy. Having a friend to work out alongside you or even just someone to check on your progress can make a world of difference. You will be less likely to slough off if you know you have to update someone regularly. 3. Keep a journal. Start with pictures of your front, side and back views so you can see the difference later on. Write down a quick note of what you did for that day. Not only will it show you how far you have come after a few weeks, it will also prove just what you are capable of when those inevitable feelings of doubt creep in. No matter where you choose to start, rest assured that any healthy start is better than no start at all.

AR aNNA REed

Assistant Editor American Heart Association. “Fruits and Vegetables.” http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/ HealthyDietGoals/Fruits-and-Vegetables_UCM_302057_Article.jsp# Mayo Clinic. “Walking: Trim your waistline, improve your health.” http://www.mayoclinic.org/walking/ART-20046261

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Credits

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

CHUCK LEHMAN ROBERT F JACKSON GREGORY CHERNOFF HILARY HAGNER LEO M BONAVENTURA

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

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_________________________ © 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.

Wishing you the best as always!

/ February 2014

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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Health

INFORMATION

By Chuck Lehman, Owner of Any Lab Test of Carmel

Is Heart Health

Women and men both agree: Heart disease is a serious matter.

Gender Specific?

e are all aware that technology has taken over the world. While the United States has by far the most computers in use, every country is adding units at a rapid pace. Cell phones are EVERYWHERE, and realistically, they are hand-held computers that also serve as a phone and camera. About a dozen countries have more cell phones than people. While medical technology has also made huge advances in recent decades, there are still people that have more limited access to quality health care than to a cell phone. And, while access to food has increased, there are still many millions that are either undernourished or have a diet that does not ensure good health. The majority of Americans have access to more food than they need, but eating habits are some of the worst in the world. As a result some health concerns are increasing, and we seem to be treating the diseases rather than eliminating the causes. Of all the health matters facing us, heart disease is still a major concern. Diagnosis and treatment have greatly improved, but prevention (taking care of ourselves) isn’t any better than it was decades ago. Generally, cardiovascular problems are considered a man’s disease. However, statistics now show that it claims the lives of more women annually than men. Women worry more about the heath risk of breast cancer, and they are right to be concerned. Breast cancer is still a major risk, but prevention, early detection and quality treatment have increased the

AC TIVELI FEGUI D E. COM

/ February 2014

survival rates significantly in recent years. Cancer awareness and research continue to increase, and statistics show that risk is actually decreasing slightly. By contrast, heart disease in women by the numbers is staggering. Cardiovascular diseases, which include heart disease, hypertension and stroke, kill more women than the next three causes of death combined. Moreover, women are 15% more likely than men to die of a heart attack. They are also twice as likely to suffer a second heart attack in the six years following their first. When asked about health risks today, less than 10% of women consider cardiovascular disease as their biggest threat. So much attention is given to heart attacks in men and breast cancer in women that we just make assumptions. And while cancer is certainly a major concern to women, cancer is actually a slightly higher risk to men. (Most men would get that quiz question wrong, too.) Early detection of heart disease in women is a little different. Not only do we not hear as much about it, but the symptoms are different in men and women. It’s nearly instinct to dial 911 when a man feels shortness of breath, has sweating and indigestion-like pain in his chest, with pains running down his left arm. Everyone has heard about these warnings for years and knows what to do. While women can experience similar things, it’s not always the case. Indigestion can be more central (almost gas-like) pain, with dizziness or nausea. Also, unexplained weakness and fatigue may be indicators. Discomfort or pain between the shoulder blades and lightheadedness are symptoms,

too. But researchers have found that many women don’t have chest pain at all. Shortness of breath, weakness and unusual fatigue are actually the most common. Nearly half the women who do experience chest pains say it was lower and could easily be mistaken as a stomach ailment. Knowing the risk and the symptoms helps to be better prepared when something does go wrong. However, prevention is the best solution (for both women and men). Research validates the risk, and it also validates prevention. For all the ladies reading this magazine, you certainly know the value of maintaining an active life style. Men, that goes for you as well. Exercise may not be the cure-all, but it’s a huge component of good health. A healthy diet, weight management and exercise are the three most important factors in maintaining good cardiovascular health. Resistance exercise can be done in many ways, such as free weights, weight machines, exercise bands, or by doing abdominal crunches or curl-ups. Resistance training helps reduce body fat, increase muscle mass, and boost your metabolic rate. Losing as little as 10 pounds can reduce or help prevent high blood pressure in many overweight individuals (that’s for both men and women). It’s never too late to start on that path to better health. If you don’t have time to do a continuous 30-minute workout every day, try doing mini-workouts. In fact, there are great tips to help you be active within the pages of this magazine. Remember that maintaining a healthy heart is NOT gender specific—it’s important to everyone.

Be Active, LIVE WELL! activelifeguide.com

activelife Guide

Health

INFORMATION

By Greg Chernoff, M.D. F. R.C.S.(C)

The Fine Art of Body Sculpting Safe. Effective. Affordable.

Body sculpting might be the answer you’ve been looking for. Want that perfect body?

oth women and men strive for slim and sculpted physiques. It’s not easy. It takes time and an intense commitment. For some people, it is more difficult based on genetics, past health, and level of fitness. In these cases, the addition of non-surgical or surgical body sculpting to a fitness program is an excellent way to reach physique goals.

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Surgical Body Contouring

Surgical body contouring, or liposculpting, slims and reshapes specific areas of the face or body by removing excess fat deposits. Our practice offers Tumescent Ultra Sound Laser Assisted Liposuction, the safest and most effective method available for surgical body sculpting.

Our practice offers several options that help reduce localized fat deposits and provide proportional body contouring. The treatments we perform were chosen after extensive research and analysis of safety, effectiveness and cost. Additionally, new surgical techniques have optimized safety and patient comfort both during and after the procedure. / February 2014

This procedure uses laser and high-frequency ultrasound to melt fat and tighten skin. It treats smaller areas of fat, such as those below the chin, and larger areas of fat, such as those in the abdomen, flanks and thighs. In some cases, the procedure can be performed while the patient is awake, with minimal discomfort and quick recovery.

patients. Some patients rejuvenate hollow cheeks or aging hands with their own fat as well. TOP BODY SCULPTING PROCEDURES at Chernoff Cosmetic Surgeons Abdomen, Hips and Thighs (Women) & Abdomen and Love Handles (Men) Breast Augmentation (Women) Brazilian Butt Lifts (Women) Gynecomastia Reduction (Men) Arm Lift & Shaping (Women)

Non-Surgical Body Contouring

Many non-surgical bodysculpting treatments exist, with varying degrees of effectiveness and cost. Most non-surgical fat reduction treatments do not remove fat; instead, they shrink your existing fat cells.

After performing thousands of body-sculpting procedures, the most important element I have identified is the contouring and sculpting process. This involves planning for the placement of where the fat is left and the quantity that is removed. Body sculpting requires an important balance between art and science.

In some cases, when nonsurgical fat reduction treatment is stopped, your fat cells will gradually resume their pre-treatment condition. Maintenance treatments can help this issue. While some patients experience very good results, non-surgical fat reduction cannot replicate the dramatic and permanent results of surgical fat reduction.

Understanding my patient’s goals and expectations prior to the procedure is critical. For example, some patients would like to use fat from one area of the body to enhance another area. A fat-grafting procedure, commonly referred to as a “Brazilian Butt Lift,” adds fullness to sagging, and the procedure is becoming extremely popular with my

Chernoff Cosmetic Surgeons take a comprehensive approach to helping you reach your goals. We offer all options for surgical and multiple options for non-surgical body sculpting. Complimentary consultations are available for activelife Guide readers. Call 317 573-8899. www.drchernoff.com

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Health

INFORMATION

By Leo M Bonaventura, M.B.

Is Having a Child Your Greatest Desire?

A fertility specialist may be just what you need.

our greatest desire is to have a child. For months, even years, you’ve tried, but you still haven’t had success. The time may be right to make an appointment with a fertility specialist to guide you on the path to fulfilling your dream. A fertility specialist is different from an OB/GYN physician. As an expert in the field of Reproductive Endocrinology and Infertility (REI), the fertility specialist does a residency for four years in OB/GYN just like any OB/GYN. Then he or she goes on to complete additional training in a fellowship program for another three years to become a fertility specialist in REI. The extra fellowship training after residency is required for necessary board certifications. Fertility specialists are able to diagnose all infertility problems, including issues with ovulation, polycystic ovarian syndrome (PCOS), endometriosis, uterine fibroids, as well as other reproductive abnormalities. If you’ve had a history of miscarriage, a fertility specialist may be able to identify the cause and suggest solutions for future prevention. If you’ve suffered from cancer in the past, a fertility specialist can determine

ACTIVELI FEGUI DE . COM

if your reproductive system is healthy enough to carry a baby to term. An REI can also help you through the process of in vitro fertilization (IVF) or other assisted reproductive technologies if necessary. An REI will take into consideration your past history along with test results to determine the best route to take and the best method possible to help you realize your dreams of becoming a parent. (If you’re a woman who is concerned that your partner may have difficulty with infertility, have him join you in meeting the fertility specialist. He may need to be referred to a urologist or male infertility specialist to be analyzed.) Remember, age is a key factor in your ability to conceive. If you are 35 or older, the time is right to see a fertility specialist. If you’re under the age of 35 and have been trying to get pregnant for six months without success, then you need to see a specialist. You need to proactively assess your situation and determine the best course of action to ensure your dream of having a baby comes true. Dr. Leo M. Bonaventura, MD, is one of first reproductive endocrinologists in the state. He practices with American Health Network of Indiana, Reproductive Medicine in

/ February 2014

Carmel. Dr. Bonaventura also sees patients in Evansville, IN. Dr. Bonaventura specializes in Gynecology, Reproductive Endocrinology, Infertility and Reproductive Surgery. Specifically, his specialties include infertility research involving embryo metabolomics and the role of ovarian hormones in controlling oocyte maturation and ovulation. He has received specialized training on the da Vinci® Robotic Surgical System. Due to his highly advanced skill level he has trained and proctored many physicians throughout the Midwest. He has performed over 500 cases with the da Vinci Surgical System. Through the use of the da Vinci, surgeons are now able to offer a minimally invasive option for complex surgical procedures, such as myomectomies (uterine fibroids), hysterectomies, tubal reversals and removal of endometriosis. Dr. Bonaventura has extensive experience with in vitro fertilization (IVF) and all state-of-the-art infertility treatments. For more information, visit our website at www.bonaventurafertility.com. For an appointment call our centralized appointment desk at 317.580.4493.

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ACTIVE KIDS

Little Hands with Big Hearts children that martial arts is strictly to build confidence and to practice self-respect and self-defense; and not to bully. As you glance around the well-lit classroom, you will find large quotes printed all around the room that encourage anti-bullying and self-worth.

Hilary Hagner Certified Personal Trainer

eing a kid is tough! In junior high, I struggled with my weight and recall being labeled as “Jumanji.” Yeah, the “cute,” “popular” boys on campus would shout out mean and hurtful names to me as they SLAMMED their bodies up against the lockers as if they couldn’t fit in the hallway as I walked by. At the time I thought to myself, “They can’t be talking about me!” Well, by the third encounter, I finally came to the conclusion that, yes, they were, in fact, talking about me. Hurt, I was—but what doesn’t kill you only makes you stronger. It was then that I started making necessary changes for myself. I started taking sports more seriously (got more active) and cut my food portions in half. It wasn’t hard to lose the weight, but I am not sure I will ever forget that rude awakening.

While martial arts isn’t for every adolescent, I would encourage any parent to take a moment during the day to discuss the relationships your child has at school. Our “chat time” is right before bed. Once my boys are tucked-in, they all of a sudden spill out every situation that happened that day. It is at that moment that I can help my children break down and comprehend particular events. In addition, I get a little more insight into what is going on during their day. Recently, my oldest son opened up to me about a bully that he had in his class. His

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The internet, too, offers great advice and inspiration when it comes to mending and/or preserving big hearts. One website that I love is all about “inspiring a culture of compassionate thinkers to help people of all ages to discover the power within each one of us to stand up and say something or do something when confronted with bullying or aggression with a commitment to

nonviolence and compassionate action.” The mission of Caring and Courageous Kids is “to educate the hearts and minds of young children through adults to break the cycle of bullying and abuse with choices which will contribute to a more compassionate culture, beginning in our homes, schools, and communities.” My hope is that we parents teach our children valuable lessons and morals that will help them develop into great leaders. I’d love to hear your feedback and answer any questions you readers may have. Sources

1. Gracie Barra, Westchase. http://www. gbwestchase.com/gbfuture 2. Caring and Courageous Kids. http:// www.caringandcourageouskids.com/ mission/

Words will never hurt me?

Now as a mom I realize that kids aren’t any nicer than they were back when I was growing up, which is why I have chosen to enroll my children in martial arts by way of Brazilian Jiu-Jitsu. What drew my interest was that Founder Carlos Gracie, Jr., of Gracie Barra Brazilian Jiu-Jitsu stated in an interview, “There is no losing in Jiu-Jitsu. You either win or you learn.” My family was instantly hooked when we met the coaches. Genuine role models that lead by example, they communicate to the

grades were dropping a bit and I was determined to know the cause of it. It turns out that there was a boy that was picking on him daily. Once I made his teacher aware of the problem, she changed the class seating arrangement and we have not had a problem since. Let’s just say that those occasional forced conversations help to pry details out of our children that later help change everything for them. It is worth the effort!

/ February 2014

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Cover Story

HEART-HEALTHY

“IRONMAN” BY MATTHEW HUME | Photography by Eduardo Peña

uch can be learned of an individual’s character from reaction to difficult circumstances. For Dr. Richard Shea, one such window into the soul came during a particularly brutal marathon portion of the Ironman Louisville. In the midst of running in the 100-degree heat of that late August day, Dr. Shea, for the first time in his 15-year triathlon career, had to start walking, and he considered dropping out of the race altogether. But that’s where things took a turn. “I came across a guy in his 20s,” says Dr. Shea, “and he asked me where to go to drop out.” As Dr. Shea started to help him to the aid station, the young man shared his disappointment in not finishing—after all, his family and fiancée were waiting at the finish line. And so Dr. Shea made a mental shift from participant to coach. “‘You’re not going to drop out of this!’ I told him,” says the doctor. “We’d walk to the stop light, and then run; we talked about how much he’d eaten and hydrated; we basically helped each other finish the race,” he says. In the midst of that torturous August heat, Dr. Richard Shea did everything he could to ensure that this young man would greet his adoring fans at the finish. The actions Dr. Shea took that day in Louisville illustrate two key points of his philosophy. For one, the doctor stops at nothing to help others lead long and healthy lives. Dr. Shea also believes that participation is far more important than winning. “That race was the slowest, yet most gratifying, race I’ve ever been in,” he says.

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/ February 2014

“There is nothing I’ve done athletically that’s as satisfying as the endurance required for the Ironman.”

Dr. Richard Shea

Turn the page for the full story

>> 17

AHEALTHY ADDICTION

Dr. Richard Shea’s appointments are impressive. He is a cardiologist at Franciscan St. Francis Health, where he serves as Medical Director of Valvular Heart Disease, and Director of Echocardiography and Nuclear Cardiology. However, it’s his nearly 20 years of triathlon competitions that make him the focus of this month’s issue. Since 1995, Dr. Shea has competed in nine Ironman triathlons. “It’s part addiction and partly my career’s lifestyle,” he says. Of the Ironman competitions he’s competed in—from Hawaii, to Arizona, to Wisconsin, Louisville and Florida—Dr. Shea points to the Ironman Wisconsin as his favorite, having participated five times. Held each September in Madison, Dr. Shea says the Wisconsin competition is best for crowd support and for the time of the year it’s held. An athlete from the age of 16, it wasn’t until after med school that Dr. Shea discovered his passion for the triathlon. Throughout high school and college, Dr. Shea stayed

active by lifting weights and playing soccer, and later by taking karate. While in medical school on an Army scholarship, he started running regularly, and he took advantage of his roommate’s bike to get out on the road. After graduation, Dr. Shea was commissioned in the Army. “I did an Army physical training test twice a year,” he says, “and I learned I was fast in relation to my peers.” To further encourage him, his commission took him to Colorado—a fitness lover’s dream. It was there that the triathlon obsession began—starting with Olympicdistance triathlons to the half Ironman, to the full. “There is nothing I’ve done athletically that’s as satisfying as the endurance required for the Ironman,” Dr. Shea says. “Even a half Ironman isn’t as challenging for me as the full distance.”

STRIKING A BALANCE The training required to prepare for a triathlon keeps Dr. Shea in excellent physical health. Nutritionally, he simply sticks to a hearthealthy diet. “There are no secret formulas,” he says. “Everything I eat is low fat, and I veer more towards protein and less toward carbohydrates.” On days where he works nonstop from morning to night, Dr. Shea depends on protein bars. “I keep a stash of bars on my desk,” he says. “They’ll tide me over even if I can’t eat lunch or skip breakfast.” Dr. Shea doesn’t worry too much about the sugar in protein bars—it will get burned running, he says. With endurance racing, Dr. Shea points to the danger of losing too much weight. “I have to be careful getting too light,” he says. At 5’6”, his weight fluctuates from 135 to 140 lbs. when not racing, to between 125 and 130 lbs. on race day. “When you spend that much time exercising, you don’t always feel hungry. And at other times you can’t stand it and eat everything in sight,” he tells me. The solution, then, is to eat well all the time. For Dr. Shea, that means getting 1 ½ to 2 grams of protein per kilogram of his body weight each day—supplementing with protein bars during exercise as needed. Triathlons and other endurance racing clearly aren’t for everyone. One suggestion Dr. Shea has for those looking to be active more regularly is to “go with the seasons.” In the winter time, he suggests shorter and more intense workouts, using the exercise bike or treadmill, or lifting weights. “When the weather breaks, go outside!” he says. “Take your bike, go for a walk, play a game outdoors late into the evening when the

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/ February 2014

sun’s up.” If you ever find yourself “bored” by a workout, change it up, Dr. Shea says. And finally, he suggests setting small goals. “It’s the only way I get to the finish line of the Ironman,” he says.

LIFELONG PATTERNS OF HEALTH How is it that Dr. Shea became the lifelong athlete that he is? Clearly, it started back in high school with weight lifting and his weight lifter friends. “Getting acclimated to a healthy lifestyle is a matter of the peer groups you choose,” he states. A more interesting question might be how to continue that lifestyle into adulthood. “You look around and find the people that are lifelong runners, bikers, swimmers—they all just love it,” he says. “They have a commitment to it and have learned so much about the positive benefits of exercise throughout their lives.” Unfortunately, Dr. Shea doesn’t believe that athletics for children are set up to foster lifelong fitness. “Athletics for kids are set up for them to be high school athletes, with maybe the slim promise of being a college athlete—but not at all set up to be lifelong exercisers. Things need to change in the way we educate kids, and the way we treat physical education.” Dr. Shea envisions a system of physical education where all children—not just those on a school team— are taught the fundamentals of strength training, running, weight management and scheduling. “We need to move focus away from short-term competition, and towards long-term participation,” he says. Dr. Shea has never won any of these triathlon races – and that’s not the point, he says coolly. “I’ve been an athlete all my life without desiring to be a winner,” says Dr. Shea. “To be a participant is the way this needs to be framed.” A while back, Dr. Shea spoke to his son’s class at school, and he brought in his medal from Ironman Hawaii. “All the students were amazed that I had won this competition,” he says. But he hadn’t won the competition; he had competed and finished. “‘Winning and finishing are equivalent,’ I told the kids,” says Dr. Shea. “I hope I made an impression.”

>See more+exclusive photos of Richard’s cover shoot at activelifeguide.com

“I’ve been an athlete all my life without desiring to be a winner,” says Dr. Shea.

Nutrition

RECIPE

Smoked Salmon &

Spinach Roulade Ingredients

Preparation To make spinach cake:

SPINACH CAKE • 1 10-ounce package frozen spinach, thawed and squeezed dry • 1/2 cup chopped fresh parsley • 1/3 cup flour • 1/4 cup reduced-fat sour cream • Dash of hot pepper sauce • Salt and freshly ground pepper, to taste • 2 large egg yolks • 6 large egg whites

1. Preheat oven to 375°F. Coat an 11-by-17-inch rimmed baking sheet with cooking spray. Line the bottom of the baking sheet with parchment paper or wax paper and coat it with cooking spray. 2. Puree spinach, parsley, flour, sour cream and hot pepper sauce in a food processor until smooth. Season with salt and pepper. Add egg yolks and pulse to mix. Transfer to a bowl and set aside. 3. Beat egg whites in a mixing bowl with an electric mixer until stiff, but not dry, until peaks form. Fold one-third of the beaten whites into the spinach puree with a rubber spatula to lighten it. Fold the spinach mixture into the remaining whites just until blended, and spread in the prepared pan. Bake until the top springs back when lightly touched, 8 to 10 minutes. Let cool in the pan on a rack for 5 minutes.

FILLING

• 6 ounces reduced-fat cream cheese • 3/4 cup low-fat cottage cheese • 1 tablespoon lemon juice • 8 ounces smoked salmon, flaked • 1/4 cup snipped fresh chives • 3 tablespoons drained capers, rinsed, or 2 tablespoons prepared horseradish • Freshly ground pepper, to taste

4. Cover the work surface with a clean kitchen towel, with the long edge toward you. Invert the spinach cake onto the towel. Peel off the parchment or wax paper and cover the spinach cake with another towel.

To make filling and assemble roulade: 1. Puree cream cheese and cottage cheese in a food processor until smooth. Transfer to a small bowl and set aside. 2. Uncover the spinach cake and sprinkle the surface with lemon juice. Leaving a little border to accommodate the filling, spread half of the cheese mixture on the spinach cake and distribute smoked salmon evenly on top. Spread the remaining cheese mixture over the salmon. Sprinkle with chives and capers (or horseradish). Season with pepper.

Nutrition Per Serving: 167 calories; 8 g fat (4 g sat , 2 g mono ); 73 mg cholesterol; 9 g carbohydrates; 16 g protein;2 g fiber; 516 mg sodium; 325 mg potassium.

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/ February 2014

3. Starting at the long edge, gently roll the cake and filling as you would roll a jelly roll, using the towel to lift and assist in the rolling. Wrap the roulade in plastic wrap and refrigerate for at least 4 hours. 4. To serve, cut the roulade into 24 slices with a serrated knife.

BestHeartCare.com

Indiana’s only 50 TOP Hospital for Heart Care. St.Vincent Heart Center of Indiana has been named one of the 50 TOP Cardiovascular Hospitals in the nation—and the only one in Indiana. The dedication to excellence behind that honor helps explain our commitment for the past 10 years as the local presenting sponsor of the American Heart Association’s Go Red for Women movement. By leading the way in both cardiovascular care and women’s heart health awareness, we’re devoted to helping women continue to share their hearts with the ones they love for years to come. Keeping your heart healthy is easier than you think. Find out more at BestHeartCare.com.

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Working together with our physician partners and owners to provide The Best Heart Care in Indiana. Period.

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Multiple packages to fit your party size 1 hour of jump time, plus 40 Copyright©2014 St.ClaireGroup minutes in our party room Client: SVH Job Name: Heart Awareness Campaign — Print Ad Job Number: SVH-HCI-HCI-2892 Party host provided for the Specs: 6.8125” x 4.6875” 4C Publication: ActiveLife If you have any questions regarding this art, please call Allison Lauck at 317-816-8810 or e-mail alauck@stclairegroup.com entire party Layout Date: 01/06/14 CR:0 IR:0 Pizza and drinks included in every package You pick the date, and leave the rest up to us

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Success Story

WEIGHT LOSS

Mighty Mom! “Starting this transformation was anything BUT easy, but it was well worth the effort and time invested.”

Michelle Williams

BEFORE

By Matthew Hume PROFILE Age before: 37 Age now: 38 Height: 5’3”

AFTER

Weight before: 157 lbs Weight now: 136 lbs Location: Phoenix, AZ Occupation: Homeschooling Mom Favorite exercise: Squats and Lunges Favorite clean meal: Yams, grilled chicken and broccoli

p until her recent transformation, Michelle Williams tells me she had never been consistently active. Homeschooling her three energetic kids (at that time 9, 7 and 2) took almost all the energy she could muster over the course of the day. And as much as Michelle enjoyed being with her friends and spending time with her children, she often found herself just too exhausted to be the social butterfly and fun mother she wanted to be. For some time, Michelle had been shifting her diet toward healthier eating; but her gym membership went virtually unused. “I really wanted to live a healthier life, but felt that whatever I tried just left me frustrated,” Michelle says.

Let’s Get It Started

Michelle had simply had enough. “My decision was very immediate,” she tells me. “One day I just messaged a personal trainer and said, ‘I have to do this now.’” Michelle’s trainer contacted her right away to get her started on a meal plan and a workout plan she could do using equipment she already had at home. “I knew I needed something that I could do from home if I was going to make this a lifestyle.” (Remember—this is a lifestyle.) At the start of her journey last January, Michelle’s primary goal was to lose weight. This meant a firm commitment to her prescribed workout and meal plan. Consistency was the key for Michelle (and for anyone with a solid health goal in mind). She found her weight training and cardio to be just what she needed to jumpstart her life. “Every four weeks my routine would change, but I always worked each body part once a week, at least,” she says. Surprisingly to Michelle, and to many who make the switch to clean and healthy eating, losing weight doesn’t always mean eating less. In fact, Michelle ate more—six times a day—at the advice of her personal trainer. The difference was in the quality and proportions of the food she was eating. The world around us never ceases to find ways to distract us from our goals. “The hardest

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part of my healthy transformation,” she says, “was changing my eating habits while others around me continued to eat ‘normal.’” And from feisty kids to high-energy family commitments, Michelle still has to work hard to stay firmly on course. “I do not want to go back to the way I felt before making this change,” she says. “If I have a rough day and feel like I should rest rather than work out, I force the workout, and it always rewards me with more energy than I would have had with a catnap.”

Bigger than Numbers

In less than a year’s time, Michelle has gone from a sturdy 157 lbs. to a lean and firm 136 lbs. She has just 14.37% body fat, and she’s gone from a size 16 to a size 8–10. But the true changes in Michelle’s life can’t be measured in numbers. “I have energy now, and I’ve learned to manage my time much better so that a consistent workout is possible,” she says. Even more important is the strength and energy she has found to be that “fun mother” she had always wanted to be. “I can now go out and jump on the trampoline with them, play baseball, ripstick, and just have old-fashioned fun chasing them around,” she says almost giddily. Transitioning to a healthier lifestyle is anything but easy at first, Michelle will tell you. She’ll also

tell you it’s worth the effort beyond any measure. “My focus has really changed, as I’ve made this a life change now and not a weight loss goal. I’m more patient with seeing results and more focused on being strong and healthy.” Her best advice to readers, though? “Commit to your goal and stick to it for a good four to six months— without wavering,” she says, “and keep a good, healthy, clean meal plan along with a solid workout routine.” The more you see and feel the results of your healthy living, the more you’ll be encouraged to live the life. 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

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Training

STRENGTH TRAINING

Strong

HeartS for Long

Lives Routine by Anna Reed | Photography by Eduardo Pe単a | Model Scott Saucedo

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Cardio. It’s a dirty word for many people. You know, that boring, stare-at-the-wall-forever kind of workout. That’s not accurate when

you gear up for THIS workout. Elevating your heart rate for a short period of time followed by a rest period is not only an effective way to burn fat, but also a fantastic way to increase your cardio endurance. If you haven’t tried this type of workout before, it’s called “Tabatas,” which is just a fancy term for a timed workout with a period of intense work followed by a short recovery period. For this workout, you’ll need a mat, a set of dumbbells, a timer, and 10 minutes.

Perform each exercise for 30 seconds, and then rest for 10 seconds. Repeat the list 4 times, or if you are feeling ambitious, try doing it 6–8 times.

B Trainer’s Tip:

Remember to keep your back straight and resist the urge to stick your butt in the air.

Plank Jack This move is much like a jumping jack except you are not standing but rather in a standard plank position, hence the name. Begin in a plank position on your forearms with feet together. Keep core tight throughout the move. Jump out with feet to about shoulder width then immediately jump back to the center start position. Repeat for the amount of time specified.

A Mummy Kicks Stand with feet hip width apart and arms extended in front of you. Keep your legs stiff and begin by kicking right leg out in front of you a few inches and crossing your right hand over your left. Jump to switch feet and kick the left foot forward and cross your left hand over your right. Repeat in quick succession for the amount of time specified.

Trainer’s Tip:

Find the rhythm to help you breathe. You don’t want to breathe on each kick so count and breathe on every 4th or 5th kick.

B 25

Trainer’s Tip:

To make this more difficult, put your feet closer together or even stack one foot on top the other!

B C

Plank Up-Down Start in a standard plank position on your forearms with feet hip width apart. Keeping core tight, raise up on your right hand, followed by your left. Then immediately lower back down on your right forearm, followed by your left. Repeat for the specified amount of time.

Dumbbell Squat Press Begin by standing with feet shoulder width apart. Hold the dumbbells at your shoulders with palms facing forward. Push your hips back and lower into a squat keeping back flat and core tight. Push through your heels to return to the start position. Once your have returned to a full standing position, immediately press the dumbbells straight overhead. Lower them back to your shoulders as you lower into the next squat. Repeat for the specified amount of time.

Trainer’s Tip:

This is a timed routine so don’t grab the 20 LB dumbbells. Keep the weight light so you can keep good form throughout the routine.

A 26

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B / February 2014

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Carmel

11250 Fall Creek Rd

12505 Old Meridian, Suite 120

Beauty

INFORMATION

By R F Jackson M.D., F.A.C.S., F.A.A.C.S

wonderful option. Fillers today are mostly collagen stimulating or hyaluronic acid based. The effects of hyaluronic-acidbased products, such as Restylene and Juvaderm, are reversible and will fade over time, needing to be replaced in six to nine months. These products are ideal for patients wanting a subtle change. For those who appear gaunt, with a wasting away of the cheeks and loss of a smooth, oval silhouette, products that stimulate collagen can have a more lasting effect. Products such as Sculptra or Radiesse will give a more filling effect, in which the changes last up to three years or more. An added benefit, since they are collagen stimulating, is an improvement in skin texture. A new product to help lift the cheeks is Volumina XC. This product is longer lasting as well.

The Secret of the

“Eternally Youthful”

Face

What about fat? One of the more exciting breakthroughs is to utilize the patient’s own fat, which contains a rich source of stem cells, to restore lost volume. Using micro liposuction, a small amount of fat is harvested, processed and injected into the face. This can be performed in the office with little or no down time. It can be tailored to yield a natural and more youthful appearance. This may be a more cost effective solution if one is spending too much on fillers. The stimulation of collagen by the injected fat will improve skin texture, as well as restore lost volume.

While it may be true that time stops for no one, the march of time brings new and improved technologies for keeping your face looking young and beautiful.

hat is the key to a younger looking face? The answer is volume! When we are young, our full, oval face has the youthful appearance we all desire. During the aging process, we begin to lose volume in key areas: around the eyes, the brows, the temples, the cheek bones, the corners of the nose down to the corners of the mouth, and along the jaw line.

decrease in estrogen levels. (The loss of estrogen causes a decline in the amount of fat present in those key areas.) There is also loss of muscle and bone. This altered structure gives a collapsed mid face, sunken cheek bones, and a hollowing appearance of the eyes. The most obvious areas of aging are the lips and the area around the eyes.

This loss of volume results in a flattening of the central portion of the face; a sagging appearance to the lower face; and a deepening of the groove from the corner of the mouth to the corner of the nose, also known as the nasolabial fold. Many factors accelerate the aging process of the face. Included among these are excess unprotected sun exposure, weight gain and loss, and hormone changes, especially the

How do we rejuvenate the tired, aging face? Initially, we must restore volume. This can be done with fat or fillers. Neuromodulators, such as Botox or Dysport, can be used to soften deep wrinkles. If absolutely necessary, loose skin can be tightened surgically.

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The most natural option is fat augmentation, but fillers are also a

/ February 2014

Advertising media always has anti-aging on the forefront, showing serums, facial cleanser, and the newest and latest make-up—all with the promise of eternal youth. When should one start restoring or maintaining the facial contour? Science has shown that collagen plays a key role in anti-aging. Therefore, using fillers and stimulating collagen at a younger age may slow some of the aging process. We know that if patients maintain regularly, they require less filler each time. Combatting facial aging is a multifactorial process. It includes avoiding accelerants such as sun damage and smoking, and there typically is a need for replacement of lost volume with fat or fillers. Utilization of appropriate skin care is also a necessity. A well-trained cosmetic surgeon using these minimally invasive techniques can assist you in obtaining a healthier, younger looking face. We would love to answer any questions you may have concerning the aging face. Feel free to contact Dr. Jackson and Dr. Lowery and their knowledgeable staff at Hamiltonsurgicalarts@yahoo.com.

re you looking for a FUN and FRIENDLY place to take the entire family? Look no more! Sky Zone Indoor Trampoline Park offers a variety of activities to suit jumpers of all ages! Take your fun to the SKY and let it soar above your expectations. Our offerings are designed to fit your needs including SkyRobics, corporate events, birthday parties and beyond!

INDOOR TRAMPOLINE PARK

Tired of the same old workout routine? Get out of the gym and into the SKY with SkyRobics at Sky Zone Indoor Trampoline Park! SkyRobics is a fast paced, low impact, redefined aerobic workout that burns up to 1,000 calories in just 1 hour! Each class is unique and your body will never receive the same workout twice. SkyRobics combines calisthenics, core exercises, and strength building aerobics, all done on Sky Zone’s patented, all-trampoline, walled playing courts. The resistance of the trampolines is designed to tone all areas of your body, allowing you to look and feel your best. Let our certified and highly energized SkyRobics instructors share their passion for healthy lifestyles with you through a SkyRobics class! Wondering when you can try it? SkyRobics classes are offered on Monday and Wednesday evenings, as well as Saturday and Sunday mornings. Don’t forget! Sky Zone Indoor Trampoline Park also offers a variety of options for guests of all ages, including corporate events, birthday parties and much more! Sky Zone’s enormous facility allows plenty of room for large group events such as youth group outings, reunions and after-proms. Sky Zone also offers fun-filled corporate outings with meeting rooms and team challenges. What’s a better way to have some fun with your coworkers than to have a basketball dunk contest or a friendly game of dodge ball?! Are you looking to throw your kiddo a birthday party they’ll never forget? Sky Zone offers three different birthday party packages, which allow jumpers to have some high flyin’ fun with their friends and family. All birthday party packages are designed to meet your needs, minimize your hassle and maximize your FUN! All packages include one hour of jump time, party room set-up and clean-up, as well as a personal party host! Birthday parties are offered year-round, so stop by or call to reserve that special date!

Address: 10080 E. 121st St. Suite 182 | Fishers, IN 46037 | Phone: (317) 572-2999

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/ February 2014

One Of AmericA’s Best in OverAll heArt cAre And heArt surgery Franciscan St. Francis Health Heart Center – Indianapolis is recognized nationally and internationally each year for its commitment to quality and excellence in heart and vascular care. Our newest list of achievements shows that when it comes to your heart, there is a reason only one hospital in Indiana was named a Healthgrades America’s 100 Best Hospital for Overall Heart Care and Heart Surgery and has the #1 Total Heart Team 24/7 and 365 days a year.

• Only Hospital in Indiana Named America’s 100 Best for Heart Care and Heart Surgery

• One of America’s Best 100 Hospitals for Overall Heart Care

• One of America’s Best 100 Hospitals for Heart Surgery

• One of America’s Best 100 Hospitals for Coronary Intervention

• Only 5-Star Rated Heart Valve Repair and Replacement Surgery Hospital in Indianapolis (2012-14)

• Only 5-Star Rated for Coronary Bypass Surgery Hospital in Indianapolis

• 5-Star Rated for Coronary Interventional Procedures (2012-14)

inspiring health

• 5-Star Rated for Heart Valve Repair and Replacement Surgery (2012-14)

• 5-Star Rated for Heart Attack Care • 5-Star Rated for Coronary Bypass Surgery • Nation’s Top 5% for Overall Heart Services

• Nation’s Top 5% for Heart Surgery • Nation’s Top 5% for Coronary Interventional Procedures

• Nation’s Top 10% for Cardiology Services • Heart Care Excellence Award • Heart Surgery Excellence Award • Coronary Intervention Excellence Award