Active Life Guide May 2014 by Absolute Living Magazine

activelife

FULL ORGANIC VS. REALISTIC ORGANIC GARDENING FOR MEN & WOMEN

Page 32

MAY 2014

Guide

BORN PLAY TO

Kimberly Shippy

PREVENTATIVE

BENEFITS

OF CHIROPRACTIC

CARE

Tennis Elbow:

Painful, but

Treatable

LOVE

YOUR

CURVES

GIVING YOUR EYES A

LIFT

June 21, 2014

Hosted By:

Registration: 5:30pm Race: 7:00pm 2 Course Options

5K & 1-mile fun run/walk

Course will start and end at Monon Square 620 South Rangeline Road

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Summer Solstice Festival 路 Beer & wine garden 路 Music by Henle & the Loops 路 Food trucks, vendors and more

Post Celebration

Ar tisan Ale

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SaverGator

SAVINGS SAVINGS MAGAZINE MAGAZINE

activelife

www.indianaspinegroup.com

MAY

2014

Vol. 7 Issue 05 (#79)

FEATURES + COVER STORIES

/ FAT GRAFTING AN EXCITING NEW FRONTIER OF PLASTIC SURGERY!

/ PREVENTATIVE BENEFITS OF CHIROPRACTIC CARE

/ GIVING YOUR EYES A LIFT

/ MINIMALLY INVASIVE FACIAL REJUVENATION

/ HEALTHY BEEF PURCHASING: HOW TO DETERMINE WHAT’S RIGHT FOR YOU (Part II)

ACTIVE KIDS TEEN FEMME FITNESS

LOVE YOUR CURVES

PATTY ELSTEN

/ TURNING BACK THE HANDS OF TIME WITH SKINFINITY

KIMBERLY SHIPPY

AC TIVELI FEGUI D E. COM

SUCCESS STORY

COVER STORY

ROUTINE

/ FULL ORGANIC VS. REALISTIC ORGANIC GARDENING

/May 2014

Photography by Eduardo Peña

/ tENNIS ELBOW: PAINFUL, BUT TREATABLE

OUR TEAM HAS removed the hurdles to

EXPERT CARE. Shorter waiting times. A team of specialists, in one easily accessible location. At Franciscan St. Francis Health – Carmel, there are no obstacles to receiving exceptional sports medicine care. Whatever your sport, you’ll benefit from our wide range of services, including surgical consult, sport-specific training, physicals, nutrition, and rehabilitation with convenient parking.

To schedule an appointment with one of our specialists, call (317) 705-4600 or visit FranciscanStFrancis.org/Carmel.

Carmel

ORTHOPEDICS • JOINT REPLACEMENT • SPORTS MEDICINE • PHYSICAL THERAPY FRACTURE CARE • SPINE CARE • REHABILITATION • LAB & IMAGING

LETTER FROM OUR ASSISTANT EDITOR

#BFF: The Age of Being Alone Among Many Friends

f you get annoyed with hashtags, let me apologize for my title. But in case you weren’t already aware, “BFF” = best friends forever. Being a woman, I will attest to the fact that finding friends is difficult; and finding a best friend, a kindred spirit in whom I can confide, seems impossible. In our society, where social networking is so prevalent, one can claim to have hundreds of friends and followers. However, as most of us know, being popular does not equal having friends. There are very few of us women who could pick one or two from our list of “friends” who could be trusted with our deepest, darkest secrets. These are not friends, but rather social acquaintances. I am not implying that having many acquaintances is at all wrong. What I am saying is this: As women, we thrive off connections, friendships and close interaction with people we trust. I contend that there is not one woman out there who doesn’t wish to have a strong friendship to get her through the good times and the bad. Have you ever found yourself at a party or meeting of some sort, surrounded by friends, and still feeling very alone? Do you feel that if something were wrong, somehow the friends around you would be offended if you lost the smile on your face? It happens, and I can say I have been there several times in my life. But what does this have to do with our theme this month of women’s health? Women are emotional beings. It’s a fact of life. If our emotional health is not up to par, the rest of our life will reflect that. For a woman to go through life, bottling up her emotions, having no one to share them with day after day, is wrong and unhealthy in many ways. I know we have all been hurt at some point, causing us to withdraw from people; but while it may be difficult to open up again, it needs to happen for us to heal. Women’s health is not just about mammograms and gynecologists. Whatever you need to do to find a kindred spirit, do it. Be the friend you want to have. Don’t let yourself be alone in a crowd. Find a friend, be healthy, and you just might learn to love that hashtag. Wishing you the best,

AR aNNA REed

AC TIVELI FEGUI D E. COM

Credits EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

BRUCE VAN NATTA GREGORY CHERNOFF BRIAN BADMAN CHRIS LOWERY HILARY HAGNER JOE LAZZARA DIVYA NARAYAN SCOTT BARDASH ROXIE DICK

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

MARKETING COORDINATOR JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689

ACCOUNT EXECUTIVE DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 2014 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com activelife Guide is published monthly by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

Assistant Editor

/May 2014

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Health

INFORMATION

By Bruce W. Van Natta, M.D.

Fat

Grafting An Exciting New Frontier of Plastic Surgery! Use your own fat to your advantage!

ne of the most exciting and promising areas of plastic surgery is the use of a patient’s own fat to replace lost volume. It’s called fat grafting—taking fat from one part of the body and placing it into another. This can be used to increase breast volume and to correct other deficient areas of the body such as the face, buttocks and hands. We now routinely are using fat to increase breast volume instead of an implant. The fat is removed by liposuction from an area of unwanted excess (abdomen, thighs) and placed via small puncture wounds around the breast as small tunnels of fat grafts. Approximately one-third to one-half of the volume we graft is lost, so we intentionally place more volume than we want to have as a final result. The results are amazingly natural. Since a breast is made of a mixture of fat cells and breast glandular tissue anyway, we are simply adding more fat to the mix. The results appear to be very long-

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/May 2014

lasting, and they should be—we’ve simply transferred a patient’s own fat from one location to another.

One of the potential drawbacks is that if a patient doesn’t have a lot of breast tissue to begin with, we can’t put a large amount of fat in a single setting. However, we can use a suction device called Brava to stretch and expand the tissue 3–4 weeks preoperatively to allow more fat to be placed. (Think breast milk pump that covers the entire breast.) The cost of lipoaugmentation is at least twice that of regular implant augmentation— but remember that you are getting two procedures: breast enlargement and liposuction (which permanently removes fat from unwanted locations).

Having breast lipoaugmentation to increase volume offers advantages over conventional implants. There is no concern over implant failure or the need for additional surgery and expense in future years to replace an implant. The breast feels completely soft and natural when fat is used, and this volume can be placed in the exact areas where desired, e.g., at the top of the breast or in the cleavage. Radiologists that have reviewed mammograms of patients who had fat grafting are not having any problem reading them, which is an important safety issue. And

don’t forget, the patient gets liposuction of a problem area in addition to enlarging her breast—a truly win-win scenario.

In addition to lipoaugmentation, I have had great success using fat grafting to correct deformities of the breast resulting from mastectomy and radiation due to cancer, as well as complications of previous cosmetic breast surgery. Some patients present with undersized buttocks. We can very successfully remove excess fat from the love handles and saddlebags and place it in the tush—truly reshaping their waste, bottom and thighs. This sort of thing was just a dream a few years ago and now is routinely changing patients’ shapes for the better and for the long haul. This ability to transfer fat from one area of the body to another is nothing short of amazing—the holy grail of plastic surgery finally realized!

Filling Up Your Bra

Can’t Be Done In The Gym. Board certified plastic surgeon

Dr. Bruce Van Natta can help!

Check out EasyAug.com to see how you can have your breast augmentation in the morning and go shopping and out to dinner that same night.

Call 317-575-0330 for a private consultation.

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317.575.0330 • 800.345.1962

Health

INFORMATION

By Dr. Steve Smiley, D.C.

Preventative Benefits of Chiropractic

See your chiropractor before trouble strikes.

Care

hiropractic care is not just for those patients who have been involved in an accident or who suffer from chronic neck or back pain. Chiropractic care can benefit many people with a great number of health conditions. Even those with few, if any, health conditions can benefit from chiropractic maintenance care. How, you ask? Life’s daily stressors add up, impacting the human body in far greater ways than you might realize. As a natural health care approach, regular chiropractic adjustments at The Joint can restore and maintain balance within your body, leaving you better prepared to live life to its fullest. Busy parents, athletes, weekend warriors, golfers, runners—really anyone—can benefit a great deal from routine chiropractic care. Regular chiropractic visits may help maintain bodies at the high level of activity to which they have become accustomed, and they can even aid in function allowing the body to self-heal when proper alignment is achieved and maintained. Additionally, injuries are less likely to be serious and can heal at a significantly faster rate in those who receive regular chiropractic care, especially when combined with other healthy activities such as regular exercise and eating a nutritious diet. The human brain communicates through the body’s nervous system by sending messages through our spinal column, so it’s easy to see how taking care of this conduit of messages to every single part of our bodies is so important. Routine chiropractic care is

vital to maintaining good overall health. Regularly visiting The Joint can have a significant positive impact on your overall well-being.

good health but in routine chiropractic care as a measure of prevention. With proper care, chiropractic can help your body heal itself.

At The Joint, affordable chiropractic care is just that—affordable. Living a balanced, healthy life is now easier than ever with our chiropractic maintenance membership plans. Routine chiropractic care can help you live a more productive, more balanced life. While many patients initially visit a chiropractor after experiencing back or neck pain, or after an injury or chronic illness, even more find the value of chiropractic not only in maintaining

The Joint’s affordable payment options and convenient hours allow you to take control of your health and make it the priority it should be. The Joint offers monthly membership plans for $49 per month, which entitles patients up to four visits per month with additional visits at $12 each. Our reasonably priced membership offers ongoing chiropractic care without the limits or restrictions of care dictated by insurance. Family membership plans are also available.

The licensed chiropractors servicing patients at the Carmel clinic are Dr. Steve Smiley, D.C., and Dr. Phil Boruff, D.C. We invite you to join us for our official Grand Opening Celebration May 15, 2014, from 3:30–6:30pm. The Carmel Chamber will be joining us for our Ribbon Cutting at 4:00pm. The Joint Carmel is located at 1412 S. Rangeline Rd., in the Earth Fare Plaza. For more information, call 317 810-1333 or visit www.thejoint.com.

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Health

INFORMATION

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

Giving Your EyeS a Lift

Have you ever had someone ask you if you’re tired or angry when you feel rested and wonderful? If this sounds familiar, you are not alone. Each year, more than 100,000 women and men choose eyelid surgery to improve their appearance. The procedure has become extremely popular because nothing ages a face more than the eyes. The genetic structure of your face, combined with aging, sun exposure and other factors, can cause the skin around the eyes to sag or puff. Eyelids can begin to drape and develop a hooded appearance. Where there was once a clear crease in the eyelid, outlining the structure of the eye, a crepelike section of skin may develop. Fat can accumulate under the eye, causing bags and a tired appearance. firmer eye area. This treatment can remove creping, sagging, or excess skin above and below the eyes. Our patient satisfaction from this procedure is outstanding.

Revive that youthful look in your eyes!

Recovery Recovery time for eyelid surgery varies depending upon the patient. In a simple upper eyelid lift with skin and only mild amounts of fat being addressed, the recovery is relatively quick. “Quick” means that you will feel well in a few days, but you can expect some bruising and discoloration. The more skin and tissue that needs to be addressed, the longer the recovery can be. In almost all cases, though, patients recover in about one week or less.

Innovative Technique To help my patients recover more quickly, I have developed my own proprietary surgical laser technique for both upper and lower eyelid surgery. This laser technique dramatically reduces bruising, swelling and recovery time. I have found this technique provides superior cosmetic results over conventional surgery. The procedure involves the surgical removal of excess pads of fat and skin on the upper and/or lower eyelids that accumulate as a result of aging. For upper eyelids, a tiny incision is placed in the natural skin crease. The laser is utilized to remove excess skin

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and fat. The upper eyelid is sculpted to give an aesthetically pleasing, well-balanced look to the eye.

Our center takes follow-up care extremely seriously. We will see you every day after your procedure to ensure you are healing as expected, and we help you through every step of the recovery process.

Extensive Laser Options

Once the fat is removed, revealing an abundance of fine wrinkles, laser exfoliation of the lower eyelids is utilized to stimulate the growth of new collagen in the lower eyelids and to shrink the residual skin. This simple procedure can restore a youthful look to the entire face.

Our center is among the largest laser centers in the country. We have multiple options for treating sagging, aging, or spotted skin and wrinkles, and for skin tightening, toning cellulite, and overall quality improvement. We continuously conduct research that provides our center with experience and advanced treatments.

At our consultation, I offer all my patients computer imaging to give them a realistic impression of what can be achieved with a laser eyelid lift. The results can be a refreshed appearance, with a younger,

To learn more about treatment options or to schedule a consultation, call 317 593-8899 or visit www.drchernoff.com. Complimentary consultations are available for activelife Guide readers.

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Health

INFORMATION

Tennis Elbow:

Painful, but Treatable When therapy and bracing fail, a new outpatient procedure may be the answer.

ateral epicondylitis, aka “tennis elbow,” is an overuse condition that causes lateral (outer) elbow pain and affects one to three percent of adults each year. Although commonly associated with racquet sports, other activities that require repetitive arm extension and wrist rotation can also result in the development of this painful elbow condition. “Most people experience pain on the outer aspect of the elbow that develops atraumatically over time,” says Brian Badman, MD, orthopedic surgeon with American Health Network Bone & Spine. The pain worsens with extension of the wrist, such as holding a mug of coffee. Some people also complain of a weak grip. The muscles that extend the wrist all come to a common origin or insertion on the bony prominence called the lateral epicondyle. The tendon that is typically responsible for tennis elbow is called the extensor carpi radialis brevis. This muscle helps stabilize the wrist when the elbow is straight. Through repetitive use of this muscle, the tendon can form micro-tears. Due to its inherent poor blood supply, the tendon is unable to heal and this leads to mucoid degeneration (breaking down) of the tendon. This results in pain and local irritation with repetitive use.

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“Approximately 80 percent of people will respond to conservative or nonsurgical management which includes rest, antiinflammatory medication (Motrin, Alleve, ibuprofen, etc.), physical therapy and bracing,” says Dr. Badman. Physical therapy often includes stretching, strengthening and tissue massage of the diseased area. Bracing includes wrist immobilization with a cockup wrist brace to avoid wrist extension or use of a counterforce strap to offset the pull on the tendon insertion. When these simple methods fail, your doctor may also recommend a steroid injection. The purpose of the steroid injection is to ease inflammation. “Patients who fail to respond to nonoperative management, or who have had recurrent symptoms for longer than six to 12 months, might be advised to have surgery,” says Dr. Badman. Several methods have been described, with the basic scope of each surgery being debridement of the diseased tissue. “A newer ultrasound-guided technique called the Tenex procedure was developed at the Mayo Clinic by Dr. Morrey and has shown greater than 90 percent efficacy,” says Dr. Badman. This procedure can be done in a physician’s office or in an outpatient setting, takes less than 15 minutes, and avoids the need for a large

surgical incision. “This type of procedure has a typical recovery of six to eight weeks, with return to full activity by two to three months,” he adds. Dr. Badman has been performing Tenex for the past year with successful outcomes. For more information about tennis elbow and treatment options, call 317 705-4600.

Brian L. Badman, MD,

Specializing in Orthopedics and Shoulder and Elbow Reconstruction.

Cosmetic Dentistry

Create

Beautiful

Smiles Transform your smile & your life with Deldar & Deldar cosmetic dentistry.

Mike M. Deldar, DDS, FICCMO info@deldardental.com

FOR A COMPLIMENTARY COSMETIC CONSULTATION CALL: 317.208.0000 14753 Hazel Dell Crossing, Suite 700 (at the corner of 146th and Hazel Dell | www.deldardental.com

Beauty

INFORMATION

By Chris Lowery, M.D.

Minimally Invasive

Facial Rejuvenation

The Latest Buzz in Cosmetic Circles

inimally invasive facial rejuvenation is the hottest trend in aesthetic surgery. New injectable procedures offer dramatic improvement with little or no downtime and at a fraction of the price of traditional surgical procedures. These injectable procedures include neuromodulators, dermal fillers and deep tissue fillers.

Neuromodulators are naturally purified proteins that, when injected into a muscle, inhibit some of the movement, resulting in fewer lines and wrinkles. Botulinum toxin is a neurotoxin produced by the bacteria Clostridium Botulinum that produces these desired results. The neuromodulator class includes products such as Botox, Dysport and Xeomin. All three of these products are approved for aesthetic rejuvenation of the face. So why are these products so popular? These products have a greater than 95% satisfaction rate when used for facial wrinkles, and for the most part they deliver on what they promise. With as small a time commitment of 15 to 30

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minutes, patients can have a significant reduction of their facial wrinkles with no downtime. As we age, we lose facial volume in our face and neck. Tissue fillers are products utilized for the restoration of soft tissue volume loss due to aging, atrophy or traumatic tissue injury. Fillers are divided into two subclasses including dermal fillers and deep-tissue fillers. The ideal filler needs to be safe, biocompatible, long lasting, reversible, easy to use and affordable. The most popular dermal fillers are hyaluronic acids, a naturally occurring gel found in our eyes and in our joints. Hyaluronic acids bind with water after injection and maintain a bulking effect over many months. Popular hyaluronic acids include Juvaderm, Juvaderm Ultra, Juvaderm Ultra Plus (Allergan), Restylane (Medicis), Prevelle Silk (Mentor), and Perlane (Medicis). These products are perfect for smile lines, parenthesis and lip volumization. These products are very safe to use, but there is an art to injecting

Dramatic improvementâ&#x20AC;&#x201D;with little or no downtime!

these products. Aesthetic results also have very high satisfaction rates. The newest fillers to hit the aesthetic market are the deep-tissue fillers. These include Sculptra (Medicis) and Juvaderm Voluma (Allergan). Sculptra is a poly-Llactic acidâ&#x20AC;&#x201D;a crystalline high volume, long-lasting deep filler for placement into the deep tissue. This product causes the stimulation of the bodyâ&#x20AC;&#x2122;s own naturally occurring collagen. Voluma is specialized hylaronic acid FDA-approved for deep injection in the cheek area to correct age-related volume loss. Both of these products offer dramatic results with minimal or no downtime. If you are an individual interested in minimally invasive aesthetic facial rejuvenation, contact a board-certified cosmetic surgeon to see which option will offer you the best results. Dr. Chris Lowery and Dr. Robert Jackson are nationally recognized board-certified cosmetic surgeons practicing at The Happy Clinic Indy in Noblesville, Indiana.

Dr. Robert Jackson Dr. Chris Lowery

BOTOX $8/unit Filler and Skin Medica Specials

Join us for our Open House May 8th. HAPPY CLINIC INDY

9660 E 146 Th S treet | Suite 100 Noblesville, IN 46060

317.773.6677 - 1.800.708.2462

Cover Story

“I believe that if you’re doing the things you love, eventually good things will come to you.”

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BORN to

PLAY USTPR Certified Tennis Pro Kimberly Shippy BY MATTHEW HUME | Photography by Eduardo Pe単a

imberly Shippy wants the world to know the joy and fulfillment that tennis brings. In her role with the JCC of Indianapolis, Kim works passionately to expand accessibility to the game, showing that no matter your age or background, tennis has something to offer!

Turn the page for the full story

>> 19

i m b e r l y Shippy didn’t come to be a tennis pro in the usual way. As a young girl growing up in Fort Wayne, Indiana, Kim had elevated tennis—along with piano l e s s o n s and ice skating—to an “ivory tower” that couldn’t be reached except by those with considerable means. “The pond in the park froze over in the winter, and I got to skate,” she says. But a change in weather didn’t precipitate access to a piano. And as for tennis—that was something completely out of reach for her family. “You could only play tennis at the local country club,” she says, “and my family just didn’t have the means for that.” Considering how far Kim has come since those early days, it’s not a far stretch to believe that Kim really was born to play tennis. And it was at that early age that Kim’s passion for accessibility to sports, especially tennis, was born.

Diamond in the Rough When Kim moved to Indianapolis just out of college, she immediately set out to find a gym to join. “I looked up the Indianapolis Sports Center and thought I’d go there to work out and do aerobics,” she recalls. When she walked in and asked to work out, the confused front desk attendant explained that the Indianapolis Sports Center was a tennis facility. Now, Kim was no stranger to active living. She’d grown up dancing— Hawaiian, Tahitian, tap, jazz, ballet—and played her fair share of softball, volleyball and basketball. She even did equestrian eventing. But tennis? “I looked around and saw the tennis courts and a light bulb went off,” Kim says. “I can afford this! I’ll try it out!” Right from the start, fate seemed to have its hand in Kim’s tennis career. “That first day at the Sports Center, I met a guy just out of college who’d been an NCAA Final Four tennis player at Notre Dame,” she says. “He asked me if I’d ever played sports, and I told him I had—‘Let’s give this a try, then,’ he said to me!” And so this good ambassador, willing

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

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to take a chance on a newbie, welcomed Kim onto the courts. It became clear almost immediately that Kim had the potential to be really good at tennis, but having just picked up a racquet, she lacked finesse. “I didn’t fit into the intro classes, but I was wild,” she laughs. This new form of exercise was a thrill for Kim. “I got involved in leagues and got really competitive,” she tells me. At the same time, Kim found herself more and more impassioned about contributing to the local growth of tennis. Over time, Kim worked her way up through the USTA ratings. “I ended up becoming really involved, volunteering for committees for the USTA league.” (In fact, Kim served the maximum term on the Board of Directors for Central Indiana Tennis Association.) Eventually Kim was asked to help teach at the club she was at. “I started teaching part time and thought, ‘How good is this?’ I’m getting exercise and love it—and I get paid, too!” Kim may have gotten a late start on the sport, and it may have been by accident— or maybe fate—that she ended up on the courts at all, but Kim most definitely found her soul when she discovered tennis. When tennis at last became her full-time vocation, Kim was in the middle of a big shift. “My mother had passed before I transitioned to full-time tennis,” she says. “At that time I made the decision to do something I love. I believe that if you’re doing the things you love, eventually good things will come to you.”

Breaking Barries As a USTA player, Kim has competed strongly enough to make it to nationals as a player, a coach, and a captain. She’s also coached at middle schools, high schools and colleges. These days, though, Kim is fulfilling her dreams—and helping others to fulfill their own—through her work for the JCC of Indianapolis. “I’m in an environment where people are dedicated to helping others,” she says proudly. “I see 3-yearolds in our gardening classes with our early childhood educators—I mean, look at what they’re doing for their lives!” As Kim can attest, money can often present a barrier, and she explains that the JCC of Indianapolis offers need-based financial assistance to help underprivileged members of the community to get involved. The JCC also offers Silver Sneakers programs for active older members in the community, and—this is where Kim gets really excited— wheelchair tennis leagues! “It’s great to break barriers,” she says. And I’m sure I’m not putting words in Kim’s mouth when I say that I’m confident she believes tennis makes the world a better place. “Activity gives you

energy, and energy makes you feel good, and then you have positivity!”

Living the 90/10 Way When it comes to nutrition, Kim follows a 90/10 philosophy—that is, keep 90% of what you eat in the healthy category, and the other 10% can be “not as healthy.” For Kim, it’s all in the planning. “I do my shopping and prepare main meals one day so things are ready to go,” she says. “When you do it on the run, you make wrong choices.” One of Kim’s favorite meals is a smoothie made from strawberries, blueberries, banana, rice milk and protein powder. Another easy, go-to snack Kim enjoys is a rice cake with almond butter and banana or strawberry on top. And she makes sure to drink plenty of water. “One thing I have to stay away from is ice cream,” she says. It’s just too much of a temptation. To stay active, Kim likes to mix it up. “My activity in tennis can be as little as standing there feeding balls or coaching, or as much as playing with whoever I’m teaching,” she says. Zumba and adult hip-hop are favorite classes for Kim, so getting her cardio in is not a problem. It’s working her upper body that presents Kim with her biggest challenge. “Upper body weights are just not my favorite,” she admits. “We have a Body Pump class that I try to get friends to join me for, and I also do an intense half-hour employee circuit that works everything.” On days where her time is limited, she finds ways to move, whether it’s parking at the far end of the lot, taking the stairs, or walking across campus to a colleague’s office to talk business.

You Are Being Served “From the time I started tennis, I’ve made lifelong friends that are a part of my inner circle,” Kim says. “If I became unable to play tomorrow, I would have gained so much from the friendships and the camaraderie.” But don’t think for a moment that Kim’s setting aside her USTA goals forever. “I still want to win a national title!” she insists. “For now, though, in this new experience at the JCC, I’m focusing on my youth and getting them where they want to go. Tennis has served me so well through the years, and I hope that I’m able to serve others at their time of need.”

“It’s great to break barriers,” Kim says.

Nutrition

INFORMATION

By Joe Lazzara, Owner of Joe’s Butcher Shop

Healthy Beef Purchasing: How to Determine What’s Right for

You!

Part II of II With an ever-growing focus on healthy and sustainable foods, grass-fed and organic beef can be found almost anywhere these days. But what is all the fuss about?

hoosing which beef is right for you can be a confusing and mystifying task. In a world full of alternatives, how do you choose which beef is best for you? Last month in activelife Guide we covered the difference between cows, steers, bulls and heifers, and we learned about the pros and cons of grain-fed beef. This month we finish up by covering grass-fed and organic beef.

Grass-Fed Beef

Grass-fed beef has unique qualities that many consumers find desirable. It’s more likely to be raised locally, is source verifiable, and is likely to be humanely pasture raised. Grass-fed beef contains as much as 50% less fat per serving as grain-fed beef. Many people find the taste of grass-fed beef to better reflect the land on which it was raised, like a fine wine reflects the same. With a notable increase in public desire for healthy eating, grass-fed beef production in this country has doubled in the last five years, so finding grass-fed beef is easier now than ever. However, nearly all beef in the United States has been grass fed at some point in its life (usually prior to being placed on a feed lot to get grain), and this fact leads some vendors to be untruthful and sell their grain-fed beef as grass fed when it is not! Grass-fed beef takes over one acre and nearly 36 months to grow to 1150 lbs., versus the less than one acre and 16 months it takes for grain-fed beef to reach that weight. Luckily, then, by asking the number of acres farmed and cattle produced

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and sold you can do some quick math to determine if your vendor is telling you the truth. If the numbers don’t match, don’t trust the beef! The down side of grass-fed beef is that with 50% less fat, it might not fit the palate of the typical grain-fed beef eater, which counts on that rich, full fat taste for pleasurable eating. Also, the numbers we mentioned above mean that grass-fed beef isn’t as benign to the environment, as it produces more greenhouse gas and uses more water and land than its grain-fed counterpart. These facts mean that grass-fed beef will not approach the economic scale of grainfed beef, meaning that the price you pay for grass-fed beef is anywhere from $2 to $6 more per pound, depending on the cut. You may also be wondering about the level of CLAs in grass-fed versus grain-fed beef. (CLAs are a fatty acid suspected to aid in weight and fat reduction). The fat that does remain in grass-fed beef has double the amount of CLAs per ounce of fat, but since grain-fed beef has twice as much fat, an equal serving of each contains about the same amount of CLAs!

Organic Beef

Organic beef can be either grass or grain fed. However, organic beef must be raised on certified organic pastures. This means the animal was born to a mother also born on land that, among other requirements, has been free of pesticides and genetically modified organisms (non-GMO, so no Roundup Ready grains) for three years or more. Its feed must be certified with these same standards, and no use of hormones or antibiotics is allowed. Organic farms also face reporting requirements to keep their certification. While most organic farmers follow humane treatment guidelines, being certified organic does not require such standards. Organic beef is priced at the top of beef pricing due to the higher costs incurred in obtaining non-GMO grains or feed, the longer time to raise the cattle, and the administrative costs required. If you have concerns over additives in our food system, then organic is for you; but it does come at a steep price that cannot fit everyone’s budget.

Avon

MINIMALLY INVASIVE DIAGNOSIS & TREATMENT OF BACK & SPINE PAIN Steven Levine, MD

AVAILABLE TREATMENTS ²S ELECTIVE E NDOSCOPIC D ISCECTOMY (SED) ²Fluoroscopic Epidural Steriod Injections (Crevical, Thoracic & Lumbar) ²Nerve Blocks (Diagnostic & Therapeutic) -Sympathetic Nerve Blocks -Fluoroscopic Selective Nerve Blocks ²Facet Joint Injections ²Sacroilliac Joint Injections ²Radiofrequency Procedures -Facet Denervation -Rhizotomy -Sympathectomy ²Nucleoplasty ²Neuroplasty ²Discography ²IntraDiscal ElectroThermal Annuloplasty (IDET) ²Spinal Cord Stimulation

Carmel

Kokomo

phone 317.815.8950 fax 317.815.8951 toll free 866.815.8950 William Hall, MD

www.midwestpain.net

TYPES of PAIN TREATED ²Acute & Chronic Back Pain ²Cervical Spine (Neck) Pain & Related Headaches ²Herniated Discs ²Degenerative Disc Disease ²Sciatica / Radiculopathy ²Spinal Facet Syndrome ²Spinal Stenosis (Lumbar & Cervical) ²Spondylosis (Spinal Arthritis) ²Work & Sports Related Injuries

Steven Levine, MD

William Hall, MD

ACTIVE KIDS

Teen Femme Fitness

“How do I talk to my daughter about fitness?” This is a question I was just recently asked by one of my dear clients in regards to her concerned teenage daughter. What do you do when your daughter is openly complaining about her weight on a daily basis? Or worse, what if she is silent about it, but it’s obvious that she is having a hard time by her change in eating habits? This is a very sensitive subject at any age, but when you are in middle school or high school this can very well be the greatest soft spot of all.

Fear not, parents!

In junior high, I grew up raised by my widower father. He worked long days and did the best he could with what we had. Most of my meals came from boxes—and I’m OK with that! However, I gained a lot of weight year after year. WebMD proposes, “You may see a bunch of twigs walking down the runway, but in real life, girls gain weight in their teens. This is normal. Putting on 40 pounds between age 10 and 14 is not unusual or unhealthy.” My goal was never to be skinny, but I was beyond “slightly overweight.” In fact, the kids began to pick on me, and my self-esteem had hit a record low once I hit 8th grade. It took one more year of bullying for me to make a rapid switch to another unhealthy alternative—and that was to work out as much as humanly possible (while still making it to class) and not eating—at all. Fast forward to college, and I hit rock bottom. My body physically couldn’t keep up with the university cheerleading practice demands, so I finally went to see a nutritionist. Here’s what I learned the hard way.

1. Teenage females require rest.

Eight hours is all the sleep your teenage daughter needs, but unfortunately most teens get only half of that. WebMD recommends that teens disconnect themselves from all electronics at a regular time each night to promote consistency in their sleep patterns. Makes sense, right? We parents have to do the same thing if we want to be able to hit the gym after work the following day. In addition, sleeping well at night can even ward off food cravings. “After sleeping for only four hours, people tend to eat more calories on the following day than when they get a good night’s sleep,” according to a study done by Health.com.

2. It is more important to be “strong” than it is to be “skinny.”

Skipping breakfast does not get you skinny; starting off RIGHT does! I remember skipping breakfast in high school and thinking I was doing myself a favor by avoiding some calories during my day, but lo and behold, I was simply training my body to store fat.

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3. Working out isn’t necessary—but being active is!

There aren’t too many teenagers that are interested in going to a gym to lift weights or get on the resistance machines, so don’t be surprised if she thinks working out with you is “totally lame.” Teens are interactive and want to play. Even if your teen is a loner like I was, set up a basketball goal or a trampoline and allow her to play for hours. Don’t be surprised if she jumps on the trampoline till the sun goes down!

4. Out of sight, out of mind. Just like adults, teens want sugary-sweetstuff when it is sitting out in a bowl ready to be eaten. If you have candy, cookies, or even chips sitting around, freeze them or get rid of them. Your child is not responsible enough at this age to count her calories or even realize that five of those Hershey’s dark chocolate squares equal 200 calories and 13 grams of fat. Those calories quickly add up, especially when you’re digging into the bowl more than twice a day. It took years for me to finally seek the help that I needed; nonetheless, I am glad

that I did. As a parent now, I find that it is important not to pressure myself into discussing this topic with my adolescent if I don’t feel ready, and certainly not to force the conversation if my child isn’t ready to talk about it. We can very subtly make household changes that can bring out a positive change in the whole family without a discussion being made. For example, keep sugar out of the house, bring in fun fitness apparatuses that your kids would enjoy, encourage rest, and provide a daily healthy breakfast. Make these small changes, and they will probably go unnoticed until everyone is looking and feeling better. Parents rock! Best of luck! I’d love to hear your feedback and/or answer your questions. Hilary Hagner Sources: 1. “Little Changes That Can Make You Healthier.” Seventeen Magazine. http://www.seventeen.com/health/tips/teenage-weight-loss-tips#slide-2 2. “Teenage Girls: How to recognize fitness traps and exercise right.” WebMD. http://teens.webmd.com/girls-puberty-10/exercise-beauty 3. “Sleep deprivation spurs hunger.” Health.com. http://www.cnn.com/2011/HEALTH/03/23/sleep.deprivation.health/

317.574.1677 Dr. Arthur J. Sumrall, M.A, M.D.

10291 N. Meridian St., Suite 300 | Indianapolis, IN 46290

Longevityinstitute.net

Hair loss Vampire Facial™ Vampire Breast lift™ Ultherapy Sexual Enhancement The “O” Shot™ The “P” shot™ Laser Hair removal Botox Weight Loss Fillers Chemical Peels Acupuncture Wellness General Dermatology Cosmetic Dermatology IV Nutritional Infusion

Training

STRENGTH TRAINING

Love

s e v r u C Your

Routine by Anna Reed | Photography by Eduardo Peña | Model Kandace Small Grabowski

omen today are proud of their curves, and those of us who lack them want them! Ladies—it doesn’t have to be about genetics. You can build and tone curves of your own with a little help from the weight rack, and here are a few key moves to get you started.

The workout:

a a

Stationary Rear Lunge to Knee-Up Single-Leg Deadlift with Dumbbells Split Squat on a Ball 90° Degree Heel Push

a a

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For more routines you can do at home, visit activelifeguide.com

Tip:

Stationary Rear Lunge to Knee-Up a. Step back with left foot. b. Lower into lunge. c. Return to start position and bring left knee up toward chest. Repeat on right leg.

Use a barbell, Smith machine or dumbbells.

Single-Leg Deadlift with Dumbbells

Tip:

Use one dumbbell in left hand and hold the wall with right hand for balance help.

TURN THE PAGE FOR MORE

a. Balance on right leg; bring left leg slightly back and keep straight. b. Bend forward at hips until core and left leg are parallel to ground. c. Squeeze glutes and hamstrings to return to start. Repeat on left leg.

Tip:

Use dumbbells or a barbell for this move.

Split Squat on a Ball a. Place top of right foot on ball with left leg forward. b. Lower into lunge position and pause. c. Squeeze glutes to return to start position. Repeat desired reps; then switch legs.

A B

90째 Heel Push a. Kneel with left leg bent at 90 degrees, with thigh parallel to floor. b. Press heel toward ceiling, keeping 90째 angle. c. Return to start position. Repeat desired reps and switch legs.

Tip:

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Use an ankle weight for more resistance.

Success Story

WEIGHT LOSS

I’m Eating Healthy —Right? Patty Elsten’s story parallels so many of our own struggles with weight—and her story of weight loss gives us hope!

Patty Elsten

BEFORE

By Matthew Hume

AFTER

PROFILE Age before: 49 Age now: 50 Height: 5’6 ½” Weight before: 156.4 lbs Weight now: 141 lbs Location: Carmel, IN Occupation: Financial Analyst Favorite exercise: Elliptical Favorite clean meal: Blackened grouper (red snapper or mahi mahi), brown rice and grilled asparagus

f you’re of a certain age, you may already well know the story of a sneaky weight gain that slowly but surely creeps in upon your waistline. We believe that we’re eating healthily—or that we’re at least not eating horribly—and we take regular walks and spend time outside. We’re living a healthy life, right? So why are we gaining weight?

“My lifestyle was too sedentary,” Patty says. “I’d play an occasional round of golf and I walked the dog regularly, but my job required me to sit much of the day.” Patty’s breakfasts typically consisted of a small serving of yogurt, and she ate salads for lunch. When she cooked at home, she turned to Cooking Light or a Weight Watchers cookbook. But most nights she ate out with her family. Patty also enjoyed a good beer or a glass of red wine to round out her evenings. “I really thought that I ate healthy,” she says. “I was very active and athletic growing up and as a young adult,” Patty says, “but as I got older, my activity level went down.” And her high rate of metabolism—so precious and so taken for granted by the under-35 crowd—took a downward turn after the birth of her daughter at the age of 38.

Making Steps in the Right Direction

Towards the end of 2011, at the age of 48, Patty decided to walk the 2012 Indianapolis Mini Marathon. She dedicated herself to her training schedule to build endurance and successfully walked the Mini. But after the event was over, she went back to her sedentary ways. “My weight gain was gradual, so many people didn’t notice,” she says. “But I did notice—my clothes were getting too small, and I did not like going up in a dress size.” Unhappy with her physical appearance, and not wanting to appear “old” to her 11-year-old daughter’s friends’ parents, Patty knew it was time for a lifestyle change.

Daunted at the idea of a “big gym environment,” Patty was grateful when a friend told her about Get in Shape for Women. “It really appealed to me,” she says. “It was small, for women only, and provided small group training, nutritional advice and support.” So in May 2013, Patty joined GISFW with a realistic and attainable goal of losing 20 pounds. “They provided me with a diet plan and an exercise plan,” she explains. “The diet focuses on eating at least 100 grams of lean protein a day, fruits, vegetables and whole grains, and one day a week is a ‘free’ day where I can eat and drink anything I want.”

Water! Protein! Action!

Water is an integral part of Patty’s diet—she drinks at least 64 oz. each and every day. In the morning, shortly after getting out of bed, she nourishes herself with a substantial breakfast. “Typically, two eggs, two ounces of turkey and half of a grapefruit,” she says. For lunch, Patty might enjoy a salad with 3 oz. of grilled chicken, and then she’ll have a healthy dinner. “I also make sure that I have small, healthy snacks throughout the day,” she says. “I never want to be so hungry that I will binge.” Three times a week, Patty works out at GISFW; at least once a week, she tries to work out at home. “My workouts include 25 minutes of weight training and another 25 minutes of cardio,” she says. “I use the elliptical if it’s available—otherwise, I use the treadmill.”

When doing her cardio exercise, Patty pushes hard in short bursts of about 45 seconds and slows down for 45 seconds in between bursts to recover.

I’m FIFTY! (But I Don’t Feel Like It!) Getting started may have been a struggle, but Patty couldn’t be more thankful that she took the leap. So far, Patty has lost 15 ½ of the 20 lbs. she set out to lose. She’s also lost 9 ¼ inches and dropped from 30% to 25.4% body fat. And what a difference this drop in numbers has made! “I feel great! I no longer have a sore back, and I have more energy,” she tells me. “I don’t feel old—I don’t feel like I’m 50!” But Patty’s not done yet—there’s still that 4 ½ lbs. to lose. “I want to consistently burn at least 300 calories in my 25-minute cardio workouts,” she says. If Patty’s story inspires you to take that first step, know that you are not alone. “There are plenty of people who will support you and help you accomplish your goals,” she says. “Losing weight and gaining strength takes time, and if you stick with it, you will see results!”

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

Health

INFORMATION

By Arthur Sumrall, M. A., M.D.

Turning Back

the hands of time with

Skinfinity

ave you looked in the mirror and wished you could just turn back the hands of time? Back to a time where you had no lines or wrinkles, or no scars or stretch marks? Do you want the benefits of facial rejuvenation without the lengthy downtime of fractional laser or the costly facelift procedures? Now there is a new affordable technology designed to give these types of benefits without the downtime and without scars or risk of surgery. Skinfinity is an innovative new fractional ablative radiofrequency (RF) technology designed for the improvement of fine lines and wrinkles, acne scars, skin rejuvenation, skin tightening and stretch marks. With the ability to control the ablative (source) and thermal (heat) effect on the skin, the procedure can be customized for the specific needs of each patient. Skinfinity can be used on all skin types and patients of all ages.

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/May 2014

The Skinfinity RF technology works by creating very fine thermal injuries in the skin. Only the area being treated is affected (fractionated); the surrounding untreated skin is not affected at all. Previous technology has the risk of burning off the top layer of skin, which results in significant downtime followed by several more weeks of healing. Facelifts can be very costly and leave unwanted scars, not to mention the risk associated with surgery. The Skinfinity RF treatment can be done in our office in about an hour. There is very little discomfort to the patients. The RF technology results in rapid healing with very little downtime. After the procedure patients can expect to be pink to a light red, which will resolve in a few hours. After the procedure is completed the patient can return to normal activities immediately. We have even had patients have a treatment over their lunch hour. The next day the patient can expect dryness and a slight burning sensation at the treated area. Patients report that this compares to a very mild sunburn or windburn. Patients report this lasting no longer than a day or two.

Facial rejuvenation with no scars and no downtime!

Results from the treatment will gradually improve over the next 4–6 months; some patients have shown immediate rejuvenation in pigment and fine lines, but most patients peak of results takes several months. This treatment can be repeated 4–6 weeks after the first treatment and then 4–6 weeks again for the patients that have severe scarring or stretch marks. If you have been looking for a way to turn back the hands of time on your skin, please call our office today for your free consultation. We look forward to helping you achieve smooth, radiant skin that has that youthful glow, or removing those unwanted scars and stretch marks. We are also a provider for Vampire Facelift®, Vampire Facial®, The “O” shot ®, and The “P” shot® When calling for your free consultation, please mention this article and coupon code ACTIVELIFE2014 to receive $50 off your first treatment.

JOIN THE FUN MEMORIAL DAY May 26, 2014

Fishers Heritage Park

10595 Eller Road, Fishers, IN 7:00 AM — On-site Registration (online at givehoperide.com) Presented by Fritz in Fishers

Benefiting St. Jude Children’s Research Hospital

8:00 AM — Adult Ride: featuring 24, 39 and 50 mile courses around Fishers with SAG stops and a SAG vehicle 8:05 AM — Cruiser Ride: 9.7 miles for the laid back riders 10:30 AM — Kids' Bike Safety Class: children learn proper riding skills from the Fishers Police Department 11:00 AM — Family Ride: kids and parents ride inside the park