Active Life Guide October 2013

activelife Femininity - Self-Esteem - Body Image - Breast Surgery? Page 28

FOR MEN & WOMEN

Guide

TM

Racing October 2013

Playground

For

a

Deeper

Cause Jessica Bean

“Back”

in the

Game activelifeguide.com 5

FREE

79073 12303

010 >

OCTOBER 2013

Founded by honor, integrity and loyalty.

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You can help finish the fight against . r e c n a c t s a e r b

The American Cancer Society invests in groundbreaking breast cancer research and helps women in every community. In fact, one in two women newly diagnosed with breast cancer turns to us for everything from information about clinical trials to getting rides to treatments. If you or a friend need cancer information or services please call 800-227-2345 or visit cancer.org.

Together, we can create a world with less breast cancer and more birthdays. Join Making Strides Against Breast Cancer and let’s finish the fight.

Making Strides Against Breast Cancer of Hamilton County October 5 Dillion Park 



Hendricks County October 5 Hendricks Regional Health YMCA 



Bloomington October 12 Bryan Park 



Crawfordsville October 26 Wabash College 



Indianapolis October 26 Celebration Plaza in White River State Park 



Visit MakingStridesWalk.org to join or start a team today! ©2013 American Cancer Society, Inc., Lakeshore Division

OCTOBER

2013

Vol. 6 Issue 10 (#72)

FEATURES + COVER STORIES

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KICKING CANCER BASIC FACTS ABOUT CANCER

10/

YOUR NATURAL BEST DEFINED

12/

ASK THE DOCTOR DR. ERIKA RAGER

Photography by Eduardo Peña

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RECIPE WHEAT BERRY AND BLACK BEAN CHILI

16/

COVER STORY RACING FOR A DEEPER CAUSE

20/

ACTIVE KIDS What are some of the ways that you celebrate the little things your kids do?

22/

SUCCESS STORY KYLA CHAPMAN

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obesity and breast cancer

24/

ROUTINE “BACK” IN THE GAME

28/

Femininity - self-esteem - body image - breast surgery?

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/ October 2013

David McLaughlin, M.D., F.A.C.O.G., F.A.C.S

Live Better, Love Better

Women’s Specialty Health Centers, P.C. offers free consults to discuss: • Menopause • Peri-Menopause • Infertility including IVF and Recurrent Pregnancy Loss • Women’s Health/Gynecology • HCG Weight Loss Program for Men & Women

Call 1.855.433.6827 to schedule your consult today!

Women’s Specialty Health Centers, P.C. Leading-edge solutions with a caring touch 9660 East 146th Street, Suite 300 | Noblesville, IN 46060 | www.familyjoy.net

LETTER FROM OUR ASSISTANT EDITOR

Save the

F FOLLOW US ON FACEBOOK

What???

Y

es, we have all seen those shirts—bright pink and sporting some witty saying. We may even chuckle a bit at them. But that pink and those phrases like “Save the tata’s” have a far deeper meaning to some.

October is Breast Cancer Awareness Month. Many have battled for their life against it, while others have seen a loved one succumb to it. For those of us who fall outside these categories, there are the overwhelming statistics everywhere to remind us just how many women will be diagnosed at some point in their lives. While the shirts, marches and cheerful ribbons may make us smile, it is not a matter to be taken lightly.

We can all agree that awareness is critical. No, you don’t have to take “preemptive action” to remove the potential problem before your life is turned upside down by those dreaded words from the doctor.

However, there are other ways you can stay informed.

1. Don’t miss your annual checkup! Whether you are 15 or 50, that visit to the doctor’s office each year is important. I will be the first to admit that being told to strip down and put a paper-thin gown on with the opening in the front is daunting—as if it weren’t bad enough putting that gaping opening in the back! Yet, this is where we all have to ignore the urge to skip it and remember why we go. It’s for us. It’s for those we love and those who love us.

2. Check the labels. Some products have started to be linked to breast cancer. Don’t overlook warning labels on cleaners and other potentially harmful products you may use at home or at work.

3. To the men in our lives: Remind us to take care of ourselves! If your mom, wife or friend is anything like my mom, it is probably difficult to get her to slow down long enough to take a break, much less the time to make an appointment with the doctor. My mom is unstoppable. After eight kids, she is still going as strong as always: determined, hard-working, and just all around incredible. Oh, yes, and stubborn. (Yes, I got it from her.) But when it comes to her needs, or your own mom’s, wife’s or friend’s needs, she always puts herself last. This is when you, as husband, friend, etc., need to step in and take care of her. Make an appointment for her if you need to, but don’t take no for an answer!

No one is meant to have life stolen from them by such a terrible fate as breast cancer. While any one of us could be a statistic and be diagnosed with it, that doesn’t mean it can’t be found soon enough to stop it!

Don’t wait. Be proactive. Be aware.

AR

Here’s to your health!

Best wishes,

aNNA REed

Assistant Editor

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/ October 2013

Credits

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

CHUCK LEHMAN GREGORY CHERNOFF HILARY HAGNER JENNIFER WHIRLEY-DIAZ

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 JO HARVEY jvrey@activelifeguide.com Phone: 317.513.4264

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

_________________________ © 2013 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.

Mike M. Deldar, DDS, FICCMO (Member of American Academy of Sleep Medicine)

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Health

INFORMATION

By Chuck Lehman, Owner of Any Lab Test Now, Carmel

Detection and treatment.

Cancer research has resulted in huge advancements in early detection and successful treatments. While curing cancer is the goal, there are many things that we can do for prevention. Here are some tips for making small changes in your daily life that can greatly lower your risk.

Proactive Prevention Maintain a healthy diet.

Eat lighter and leaner, consuming plenty of fruits, vegetables, whole grains and beans. High-fat diets may increase the risk of being overweight or obese and have been proven to increase the risk for cancer. If you choose to consume alcohol, do it in moderation. The risk of various cancers increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly. Studies have shown that the polyphenols found in red wine may provide antioxidant protection—so it’s all about moderation.

Kicking Cancer Basic facts about cancer.

C

ancer is the second-leading cause of death in the U.S, causing one in every four deaths.

There are hundreds of different types of cancer. Each is classified by the type of cell that is initially affected. Cancer harms the body when damaged cells divide uncontrollably to form lumps or masses of tissue called tumors. Tumors can grow and interfere with the digestive, nervous and circulatory systems, and they can release hormones that alter body function. Tumors that stay in one spot and demonstrate limited growth are generally considered to be benign.

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More dangerous, or malignant, tumors form when two things occur. First, a cancerous cell manages to move throughout the body using the blood or lymph systems, destroying healthy tissue in a process called invasion. Second, that cell manages to divide and grow, making new blood vessels to feed itself in a process called angiogenesis.

When a tumor successfully spreads to other parts of the body and grows, invading and destroying other healthy tissues, it is said to have metastasized. The result is a serious condition that is very difficult to treat.

/ October 2013

Make physical activity a daily routine.

Maintaining a healthy weight can lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. In addition to helping you control your weight, physical activity on its own may lower the risk of breast cancer and colon cancer.

As a general rule, include at least 30 minutes of physical activity in your daily routine. eliminate health risks.

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections that may increase the risk of cancer. Limit your number of sexual partners and practice safer sex. People that have HIV or AIDS have a higher risk of cancer. Don’t share needles. Sharing needles for any reason is just not acceptable and can lead to infections that increase cancer risks. Always wash

Prevention is the key! your hands after using public service areas to lower your risk of contamination, and be sure to give others their “personal space.”

Get immuzed.

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against hepatitis B. HPV (human papillomavirus) is a sexually transmitted virus that can lead to cervical cancer. The HPV vaccine is available to both men and women age 26 or younger who didn’t have the vaccine as an adolescent.

Protect yourself from the sum.

Skin cancer is one of the most common forms of cancer— and it’s also one of the most preventable. Avoid the strongest rays of sun—normally between 10 a.m. and 4 p.m.— and use generous amounts of sunscreen.) Avoid the use of tanning beds and sunlamps— new studies are finding that even “fake sun” has its dangers.

Don’t use tabbaco products Smoking has been linked to a variety of cancers including lung, bladder, cervix and kidney. Chewing tobacco has been linked to oral and pancreatic cancer. Even if you don’t smoke, the exposure to secondhand smoke may increase your risks.

Take early detection seriously.

Regular self-exams and professional screening for various types of cancers can increase your chances of discovering cancer early. The earlier treatment is started, the more likely it is to be successful, so ask your doctor about the best cancer testing and screening schedule for you.

Of course, the best health plan is prevention.

Steps taken today to promote and maintain a healthy diet and lifestyle will help you live a healthy—and longer—active life.

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Dr. Joseph Kielur utilizes this safe, nonsurgical approach that has been proven effective to relieve: herniated and bulging discs, degenerative disc disease, numbness/tingling of the arms and legs, sciatica pain, facet syndromes, spinal stenosis, and relapsed or failed back and neck surgeries.

(317) 554-0748 • 611 Massachusetts Ave., Indianapolis, IN 46204 flexible appointments • reserved parking • massavechiro.com

Health

INFORMATION

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

T

perception and developed customized treatment combinations that allow patients to look their best “naturally.”

he greatest gift I can give to my patients is to help them achieve their “Natural Best.” Natural, by definition, means, “nothing artificial, unusual or unexpected.” These words are not typically thought of as synonymous with cosmetic surgery. Many stereotypes and false impressions exist surrounding cosmetic surgery results. I have changed this

Your Natural Best™ is a unique and individualized treatment combination that I have developed and designed to enhance my patient’s natural features. The combination therapy creates balance, symmetry, and an overall picture of excellent

health. It is unique and will mean something different for every person.

In some cases, Your Natural Best will be a completely non-surgical treatment plan involving skincare, aesthetics, injectables and laser therapy. In other cases, Your Natural Best will be a combination of surgical, non-surgical and aesthetic treatments based on individual specific goals.

An overall picture of excellent health

Your Natural Best

Defined Treatments to Achieve “Your Natural Best”

When I meet with a patient for the first time, most often, their main goal is to improve their skin and overall appearance. This is not a surprise, since our skin is a direct reflection of our overall health and vitality.

We all work towards achieving bright, smooth and healthy complexions with minimal wrinkling, lines and sagging.

Many of my patients also work hard at staying in shape. When factors beyond our control leave us with fat deposits and sagging skin, it can be disheartening after working so hard to achieve a toned physique. My goal is to help all my patients achieve their goals and look natural.

Non-Surgical Combination Therapy

My approach to Your Natural Best is individual and customized for each person’s specific skin and improvement goals.

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Some need laser treatments followed by a simple aesthetics regimen. Others require a higher level of treatment to improve their skin. In these situations, non-invasive or minimally invasive laser therapy to blend age or sunspots, reduce pore size, control acne, improve skin tone and quality is an excellent choice. I will often combine laser therapy with injectables or other minimally invasive options to smooth lines around the mouth and eyes, plump sunken cheeks, and plump lost lip volume. Additional methods that work well for patients and offer long-lasting and natural options are cellular therapy and autologous fat injections. This helps improve scars, lines, wrinkles, and overall tone and quality.

Advanced Combination Therapy At some point, the extent of gravitational changes defines when surgery is the only way to accomplish goals. When skin on your face or body is sagging beyond what can be corrected with a laser or other type

/ October 2013

of therapy, I will use the latest endoscopic treatment or minimally invasive options to restore youth to skin and muscles.

Surgical treatments are often followed up with advanced laser treatments to further refine skin and enhance the quality and skin tone. The combinations, timing and treatments are unique and customized for each individual to provide optimal and natural results.

Chernoff Cosmetic Surgeons is one of the largest and most contemporary cosmetic and laser centers in the United States. Dr. Chernoff is involved in several exciting research programs that will expand the treatments available to our patients for face and body rejuvenation. Contact our office at 317 573-8899 to learn more. Mention you are an activelife Guide reader and receive a complimentary consultation.

“Your Natural Best” is a registered trademark of Chernoff Cosmetic Surgery.

Your Natural Best

TM

A unique and individualized treatment combination developed by Dr. Chernoff.

$500 Off Breast Augmentation Through October 31, 2013 317.573.8899 Educational Seminar October 8, 2013 Register at www.drchernoff.com Pr!dly Su"o#ing Brea$ Cancer Awareness

MEDICINE

ASK THE DOCTOR Life’s Questions. Answered.?

Erika Rager, MD, MPH

Q:

When choosing between lumpectomy and mastectomy to treat breast cancer, what do I need to consider?

Women with early stage breast cancer often can choose between breast-conserving surgery, called lumpectomy (or partial mastectomy), or a mastectomy, the removal of the whole breast. Mastectomy rates have been rising in recent years, which is concerning given that mastectomy is a major surgery. When choosing between the two, it is important to get all the facts.

One of the biggest misconceptions women have is that their cancer will come back, or they will get cancer in the other breast, if they select a lumpectomy. This concern can lead women to select a mastectomy as a way to “take it all out as quickly as possible.” But the fact is that for most women with stage I or II breast cancer, lumpectomy or partial mastectomy along with radiation therapy is as good as mastectomy. There is no difference in the survival rates of women treated with these

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two methods. In fact, there have been studies suggesting that women who had lumpectomies plus radiation as treatment did better over time than women who had mastectomies.

There are many other factors that can affect which type of surgery is best for you.

For example, women with a strong family history of breast cancer and a known hereditary genetic mutation, such as the BRCA mutation, may choose mastectomy or a bilateral mastectomy because of an increased chance of the cancer returning. Women with small breasts and large tumors may choose mastectomy with breast reconstruction because the cosmetic results from lumpectomy could be poor.

That is why it is important to speak openly with your doctor and know all your options. If you are not confident with your treatment recommendations, never hesitate to seek a second opinion.

/ October 2013

Cancer Center, Suite 104 8111 S. Emerson Avenue | Indianapolis, IN 46237 | (317) 781-7391 FranciscanStFrancis.org/cancer

Q:

Does the type of surgery I have determine whether or not I will need chemotherapy?

Chemotherapy is a treatment with cancer-killing drugs typically given intravenously (injected into a vein) or by oral medications. The drugs travel through the bloodstream to reach cancer cells in most parts of the body.

Having a lumpectomy or mastectomy plus radiation therapy does not affect whether or not your treatment plan will include chemotherapy or hormone therapy. There are several situations in which chemotherapy may be recommended based on the characteristics of the tumor rather than the type of surgery. For example, the cancer’s stage,

hormone-receptor status and lymph node status will influence the chemotherapy recommended.

Chemotherapy may be given after surgery; this is called adjuvant chemotherapy.

Adjuvant chemotherapy is used to kill any cancer cells that can’t be seen after surgery. Chemotherapy can also be given before surgery; this is called neoadjuvant chemotherapy.

The primary benefit of neoadjuvant chemotherapy is that it can shrink a large cancer, resulting in a less extensive surgery. In terms of survival, there is no difference between giving chemotherapy before or after surgery.

Nutrition

RECIPE

Wheat Berry AND BLACK BEAN CHILI Ingredients • 2 tablespoons extra-virgin olive oil • 1 large yellow onion, chopped • 1 large yellow bell pepper, chopped • 5 cloves garlic, minced • 2 teaspoons chili powder • 1 1/2 teaspoons ground cumin • 1 teaspoon dried oregano • 1/2 teaspoon salt • 1/2 teaspoon freshly ground pepper • 2 15-ounce cans black beans, rinsed • 2 14-ounce cans no-salt-added diced tomatoes, undrained • 1–2 canned chipotle peppers in adobo sauce, minced • 2 cups vegetable broth • 2 teaspoons light brown sugar • 2 cups cooked wheat berries • Juice of one lime • 1 avocado, diced • 1/2 cup chopped fresh cilantro

Preparation 1. Heat oil in a Dutch oven over

medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about five minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

Cilantro Onion The onion is the richest dietary source of quercitin, a potent antioxidant flavonoid (also in shallots, yellow and red onions only but not in white onions), which is found on and near the skin and is particularly linked to the health benefits of onions.

Quercitin has been shown to thin the blood, lower cholesterol, raise good-type HDL cholesterol, ward off blood clots, fight asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections and is specifically linked to inhibiting human stomach cancer.

It’s also an anti-inflammatory, antibiotic, antiviral, thought to have diverse anti-cancer powers. Quercitin is also a sedative. So far, there is no better food source of quercitin than onion skins.

Cilantro (also known as coriander), is a wonderfully aromatic herb that you may recognize from guacamoles or salsa. All parts of the plant are edible, but the fresh leaves and dried seeds are most traditionally used in cooking and food-making. Ancient Greece used cilantro essential oil as a component of perfume, and the Romans used to use cilantro to mask the smell of rotten meat.

Beyond that, cilantro has some amazing benefits, ranging from toxic metal cleansing to helping prevent cardiovascular damage and easing diabetic symptoms.

Wheat berries, like most whole grains, are an excellent source of dietary fiber, which promotes digestive health and helps lower blood cholesterol and blood sugar levels. Wheat berries are rich in vitamins B1 and B3.

Whole grains, such as wheat berries, contain plant estrogens—or phytoestrogens—that may reduce your risk of developing certain types of cancers. Minerals found in whole wheat, such as magnesium, selenium, copper, and manganese, are allies in the fight against cancer.

2. Stir in cooked wheat berries and

heat through, about five minutes more.

(If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

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Nutrition

Per serving: 386 calories; 11 g fat (1 g sat , 7 g mono); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.

/ October 2013

Stay warm AND healthy with this take on a delicious fall favorite!

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Cover Story

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/ October 2013

Racing for a deeper

CAUSE Jessica Bean

BY MATTHEW HUME | Photography by Eduardo Peña

The world of racing can be tough, but this season, midget car racer Jessica Bean puts her pedal to the metal in support of a tougher fight— the battle against breast cancer.

>> TURN THE PAGE FOR THE FULL STORY

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m

eet Jessica Bean— midget racing sensation.

Jessica began racing quarter midgets in 2002 at the age of 12, and by the time she outgrew the quarter midget in 2007, she’d racked up six track championships and more than 60 feature wins. Now for those unfamiliar with midget racing, let me first clarify that—yes—we are indeed talking about car racing. Midget cars are small race cars, typically with four-cylinder engines, that have a very high power-to-weight ratio. Quarter midgets are cars about ¼ the size of midgets, and meant for younger competitors. In 2007 and 2008, Jessica took a break from racing to get started in college—but she didn’t manage to stay away from the track for long. By 2009 she found herself in a Ford Focus Midget, and by the following year she was racing both the Focus and a Kenyon Midget. In 2010, Jessica was inducted into the Central Indiana Quarter Midget Hall of Fame, and in 2011, she was named the Kenyon Midget Racing Rookie of the Year. Jessica is the first female in history to win a Kenyon Midget Championship. And why does Jessica race? “I want to show younger girls and women that they can do anything they want to do, and that no dream is too big,” Jessica says. “I’m a female racecar driver.

Most think that is unheard of and that females can’t race. I’m here to show them that we can.”

As a girl growing up in Farmland, Indiana, Jessica participated in gymnastics and softball. When she started racing at age 12, though, racing consumed most of the hours she wasn’t in school. “Once I got into high school, I played basketball and ran track and cross country,” Jessica tells me, “and then I went to Trine University to run track.” She ran at Trine, where she majored in mathematics, for two years— until she suffered an injury that brought her

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

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competitive participation in that sport to an end.

Healthy Living on the go

Jessica’s life has changed drastically for her in the past year, as her racing career has picked up momentum. “I went from being a college student with a daily routine, to traveling constantly and not knowing what the next day would bring,” she says. In college, Jessica was able to schedule her daily workouts; now it’s hard for her to find a specific time to exercise. “Between sitting on a plane, or driving from Point A to Point B, all the traveling I do has really taken a toll on my workout regimen,” Jessica says. She admits that she’s still working to establish a routine that works well for her itinerant lifestyle. “Whenever I can find free time, I do my best to work in a run, bike ride, long walk, or a girly aerobics session,” Jessica says with a grin. “I tend to get the urge to go for a run when I get angry or frustrated.

I always come back in a better mood—it gives me time to think and evaluate my busy and hectic life.”

All this traveling also makes it a challenge for Jessica to feed her body well. Whereas she used to reserve eating out for her “cheat” days, it’s much easier for her now to grab food on the go—since she doesn’t have regular access to a kitchen of her own.

“My weight really started to fluctuate after I graduated college,” she says. “When going out to eat became a way of life for me, I realized I really needed to watch what I was eating.” Jessica makes sure to work plenty of nuts, fruits and vegetables into her diet— and she’s a fan of grilled chicken and salads of any sort. Her guiltiest pleasure, though, is fast food—Taco Bell, in particular.

Racing for Birthdays

So far in 2013, Jessica has had two top-5 USAC finishes in the Ford Focus Midget, and nine top-5 USSA finishes in the Mel Kenyon Midget—including a USSA feature win. As a woman in racing, though, it’s the strides she’s helping to make in the fight against breast cancer that she holds closest to her heart this season. “I was approached by my sponsor, UAW Region 2B, to be a part of their Making Strides campaign, and I couldn’t turn that down,” Jessica says. As a supporter of the American Cancer Society’s Making Strides Against Breast Cancer campaign, Jessica carries the ACS and Making Strides logos on her Mel Kenyon Midget. And she’s changed her number to 100 to recognize the American Cancer Society’s 100 years in making a difference.

/ October 2013

“I want to show younger girls and women that they can do anything they want to do, and that no dream is too big.”

“ACS named me their Indiana Motorsports Champion,” Jessica says, “and I have been racing for more birthdays all season long.”

Jessica’s ultimate dream in racing is eventually to make it to IndyCar and to race at the Indianapolis Motor Speedway. As she’s racing her way toward her own dream, Jessica encourages her fans to dream big for themselves. “The best part of my job,” she says, “is getting to see the inspiration I put in younger women’s and girls’ eyes. I love talking to them—telling and showing them that anything is possible and they can do it, too.” And Jessica takes great joy in seeing lives touched by the simple act of running the ACS logos and colors on her car. She’s pledged to raise $5000 for the Making Strides campaign this year. “Anyone interested in helping can donate and/or join my team for the Making Strides Against Breast Cancer Walk in Indianapolis on October 26th,” she says.

One way to help prevent breast cancer is to get active. This fall, while leaves are changing color and temperatures are dropping, Jessica encourages readers to get into a fitness rhythm that works for them.

“If you establish a rhythm, you’re more likely to be consistently active,” she says. “Do what you’re able to do and do what makes you happy.” Be consistent, be patient, and be happy. That’s the motto Jessica uses in her racing career. And it’s a motto that will lead any of us to a physically and mentally healthier lifestyle—if we let it take us there.

For more information on Jessica’s involvement in the American Cancer Society’s Making Strides campaign, and to make a donation, check out the following link: http://main.acsevents.org/goto/ jessicabeanracing

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Photography by Eduardo Pe単a

ACTIVE KIDS

Praise your children’s success!

What are some of the ways that you celebrate the little things your kids do?

M

y children are six and seven years old now, and I am starting to recognize the value my children receive from the compliments I give them. In the book The Five Love Languages of Children, Dr. Gary Chapman explains that one way we can communicate love to our children is with words of affirmation. The other four ways to communicate love, according to Chapman, are by giving gifts, doing acts of service, spending quality time together and/or physical touch. Dr. Chapman explains that we all feel loved when each of these languages is communicated to us. With that said, after taking his quiz you will find that you receive love much more with one language above all the others. For example, my six-year-old feels the most loved when he is hugged and snuggled, and as for me and my seven-year-old, we feel most loved when we are praised, which is why I am passionate about this subject.

There is no way that I would sit here and say that you should focus solely on words of affirmation with your child, but I would like to touch on the topic. Obviously, I praise my children differently, because there is no cookie-cutter way to create a healthy self-esteem in every child. When I asked my mom-friends the opening question above, I was surprised by one friend’s response.

Her children are now in the teen years, and she explains that praising her children has backfired.

That led me to do some research. “Somehow, parents have come to believe that by praising their kids they improve their self-esteem,” Paul Donahue, PhD, founder and director of Child Development Associates, says. “Though wellintentioned, putting kids on a pedestal at an early age can actually hinder their growth.” By praising

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your children too much, you could perhaps be unintentionally belittling them, causing them to be afraid to take risks and find their own individuality.

By contrast, other experts say that children perform better when they are encouraged and praised. This view emphasizes the importance of lifting our children up with kind words of love rather than constantly tell them, “No.” Wayne Parker, in his article “Celebrating Success—Ideas for Recognizing Your Children’s Accomplishments,” states: “So often we parents are quick to point out the areas for improvement or impose penalties for a lackluster performance, but we should have even more motivation to make a big deal out of the good things that our children do. Whether it is the debate championship, an Eagle Scout award, a great report card or a sports victory, it is important to take time to celebrate the big events in a child’s life.” I am certain that my children feel the most loved and encouraged when I simply give them a high five, big hug and whisper in their at least one great thing I saw them do during their jujitsu practice. My six-year-old appreciates the hug and my seven-year-old embraces my words.

Nonetheless, I agree with Dr. Kevin Leman when he declares, “The feelings of disappointment are interpreted by children as conditional acceptance, and the tension continues to build. The truth is that our children can fail. I believe children should fail on occasion because failure is good for them.”

In comparison, I believe that there is a balance between too much casual kudos and simply ignoring your children’s accomplishments that we parents must strike when we approach our children. Listen to them and learn their needs.

/ October 2013

Are they fishing for compliments, or do they need some time to themselves to replay the baseball match in their head? Perhaps, they just simply want to vent. They don’t need an answer; they just want someone to hear them out. “If praise is sincere and genuine and focused on the effort and not the outcome, you can give it as often as your child does something that warrants a verbal reward,” says health writer Heather Hatfield.

One thing stands true, and that is there is no secret method to celebrating your children’s success. However, it is important to make your children know you see their efforts and that you always take pride in them.

Hilary Hagner

Certified Personal Trainer

Sources

1. The Five Love Languages of Children by Dr. Gary Chapman.

2. “The Right Way to Praise Your Kids” by Heather Hatfield. WebMd Feature.

3. Making Children Mind without Losing Yours by Dr. Kevin Leman.

4. “Celebrating Success—Ideas for Recognizing Your Child’s Accomplishments” by Wayne Parker. About.com Guide.

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Success Story

By Matthew Hume

PERSONAL GOAL

unning Is My Soul R Frustration + impatience = an insatiable hunger for improvement and success.

Kyla Chapman

-Kyla’s blog

PROFILE Age: 25 Height: 5’6” Weight before: 110 lbs Location: Indianapolis, IN Occupation: Professional Triathlete & Triathlon/Running Coach Favorite exercise: Running Favorite clean meal: Gluten-free oatmeal with coconut flakes, almond meal, sliced banana and chia seeds— packed with tons of good protein, nutrients, and flavor!

background in swimming, Kyla’s running coach encouraged her to contact the coordinator of the USAT Collegiate Recruitment Program. “I jumped back in the pool to brush off almost six years of not swimming,” she says. A few weeks later, having met the USAT standard, Kyla found herself in the program as a recruit for the USAT Collegiate Recruitment Program/ Olympic Development Program. This gave Kyla a chance to really develop her abilities in triathlon. “My ultimate goal,” she says, “is to toe the line at the 2016 Olympic Games and represent the United States in the women’s triathlon race.” From running her first half marathon in 1:15:46 (Olympic trial time is 75 minutes), to racing at Elite World competitions against Olympians, Kyla’s accomplishments may just be pointing her toward the Games.

Training Hard

I

n her freshman year of high school, Kyla Chapman joined the cross country team, at her coach’s suggestion, to improve her swimming. Initially hesitant because she loved swimming so much—she’d been a successful swimmer since age 6—Kyla began to realize her potential as a runner. Her hard work qualified her for the Indiana State Championship meet her sophomore year. After that, she saw several top-10 finishes, and was pursued by multiple Division I programs to run in college. She had come to a realization. “I honestly think that running is my soul sport,” Kyla says.

Jumping Back in the pool

Kyla took her running to a new level while at the University of Wisconsin-Madison. “My time at Wisconsin really shaped where I am today in triathlon,” Kyla says. Knowing of her

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Kyla recognizes that she has a talent—but the decision to go pro didn’t come easily. “I had a ‘real job’ that was supposed to start in September 2012 in Milwaukee,” she says, “but after a lot of thinking, I put off the 9–5 salary to pursue triathlon as my career.” The hardest part of Kyla’s life as a pro is that there’s no escape from the job. “My job is definitely seven days a week,” she says. Six mornings a week, it’s up early for a 5:30AM swim practice. Tuesdays and Thursdays are Kyla’s toughest days, with up to six hours of intensive training—a hard bike and a hard run in addition to her morning swim.

Wednesdays and Fridays are recovery days, but even on those Kyla touches each of her three sports. On Saturdays, Kyla does a long, hard swim, a long run up to 15 miles, and an hour or more of easy spin.

Sundays involve long bike rides of 3 hours or more.

She also practices yoga and lifts weights once or twice a week for strength training.

Maintaining proper nutrition is key to being a successful pro, and due to her many food allergies,

/ October 2013

Kyla has to be very creative in order to fuel her body. “My diet is pretty weird,” Kyla laughs. “I fill in a lot of my calories with add-ins such as coconut flakes, chia seeds, hemp powder and almond meal.”

Her favorite thing is to make a meal from a “blank canvas”—oatmeal, a plain baked potato, rice, etc.

“I love mixing in different things to create new combinations,” she says. “One of my favorites is a baked potato with salsa, black beans and sun-dried tomatoes.”

Super-Tired Crazy

Kyla counts herself very fortunate to have an understanding boyfriend and a supportive circle of friends. “They believe in my dreams as much as I do,” Kyla says. “And when I go out with friends, they all understand if I only order water and leave by 10PM.” All the pressure aside, Kyla loves to compete. “This is weird,” she says, “but I actually love that super-tired feeling at the end of the day because I know that I worked hard, improved, and accomplished something. It may sound crazy to some, but it’s how I know that I love what I do.”

Of course, not everyone is meant to be a triathlete.

“Everyone has their own ‘drug,’” Kyla says. “For me, it’s endurance sports. For others, it may be lifting, yoga or kayaking.” Regardless of how you choose to stay active, Kyla stresses the importance of developing a routine. “They say it takes two to four weeks to develop a habit—and once that habit is developed, you feel weird, cranky, and out of sorts if you don’t follow the pattern!” Ultimately, though, it’s important to enjoy any activity you dedicate yourself to. “If you participate in what you like,” Kyla says, “it will make you happy.” Maybe even crazy happy.

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

INFORMATION

Obe sity

Health

and Breast

Cancer

By Jennifer Whirley-Diaz, M.D.

O

besity is an epidemic in this country. It is a rapidly growing health issue that affects so many aspects of our lives. There are, of course, the everyday problems that it brings.

We can’t fit in those stylish clothes. The airplane seatbelt bites into our waists or, worse yet, doesn’t quite make it around.

We grimace when we look in the mirror as our self-esteem starts to waver. These issues are hard enough to deal with, but there are more profound and serious health concerns associated with those extra pounds.

Overweight and obese individuals have an increased risk of diabetes, high blood pressure, high cholesterol, fatty liver, depression and certain cancers.

Of special interest is the relationship between obesity and breast cancer.

Both of these disorders are on the rise, and there is a correlation between them. Of particular importance is postmenopausal breast cancer and the effect weight has on survival and recurrence. The relationship is complex to say the least and certainly not fully understood. However, there are some things we do believe to be true. Women who are overweight or obese at the time of diagnosis have an increased risk of recurrence and decreased survival rate compared to leaner women. There are also studies that show that weight gain after diagnosis is associated with poorer outcomes in those patients. It is interesting that weight loss after diagnosis has not been firmly linked to decreased recurrence, but there is some evidence to suggest that is true. Increasing your activity level after diagnosis, though, is beneficial! Walking at an average pace for three hours per week leads to a 50% lower risk of breast cancer recurrence.

Excess body fat may contribute to breast cancer by creating insulin resistance, changes in hormones, and chronic inflammation, much the same as in the development of diabetes and heart disease in the obese.

My recommendation for patients with any of these disease processes is to get medical supervision for your weight loss. Get involved in a lifestyle program that changes your relationship with food and focuses on lifelong healthy eating habits and activity levels. Weight management is a skill that can be taught to and maintained by any individual willing to make the commitment.

The good news is that 98% of women diagnosed with early stage breast cancer will be cancer free five years later. Even better news is that just a 5% weight loss can improve or prevent many medical conditions—and we all have it in our power to do that. Make the decision today to live the life that will keep you living.

Julie Voris Master Trainer, Fitness Instructor, Healthy Life Coach I can help YOU Live your Healthiest Life, Amp up your Fitness Business, Share your Passion

Let’s connect! www.julievoris.com www.facebook.com/julievorisinspirefitness@julievoris

23

Fitness

TRAINING

“Bac

24

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/ October 2013

ck” in the game No Matter

the Season!

S Routine by Anna Reed | Photography by Eduardo Peña | Model Blaise Nally

ummer is over and bathing suits are being replaced with boots and sweaters. Don’t let your muscles get neglected as you cover them up for the cold weather. Incorporate this workout into your weekly regime to strengthen your back no matter what the season. Don’t have time for a long workout? That’s OK! You decide how many sets fit your schedule! Perform 3–5 sets of 10–15 reps each set, resting for 30 seconds between each set and 60–90 seconds between each different exercise.

Build up your back muscles to support a strong, healthy physique year round.

1. Wide-grip Pull-up Use the wide-grip handles of the pull-up bar and ensure that your hands are evenly spaced before beginning. Bend your knees behind you as you hang from the bar, and cross your feet at the ankles.

Keep your chest in line with the bar as you pull through your lats to lift your body up toward the top of the bar, keeping core tight through the whole motion. Control your descent as you return to the start position. Repeat 3–5 sets of 10–15 reps.

Trainer’s Tip:

Can’t do a full pull-up? Have a buddy give you a slight boost when you need a little assistance.

25

Trainer’s Tip:

Changing your grip to an underhand grip will incorporate your biceps and work your back in a slightly different area.

2. Bent-Over Barbell Row Stand with feet hip-width apart, grasping the barbell in front of you with an overhand grip and hands shoulder-width apart. Rotate your hips back and bend at the waist, keeping knees slightly bent, with the bar hanging straight down from your shoulders and arms fully extended and core tight. Squeeze your shoulder blades together as you pull the bar up to your torso about midway between your chest and belly button. Slowly return to the start position. Repeat 3–5 sets of 10–15 reps.

3. Dummbell Trainer’s Tip:

Yes, this is a lot like a squat, but a movement like this that incorporates multiple joints makes your body work harder and burn more calories.

4. Shrugs

ACTIVELI FEGUI DE . COM

Holding a dumbbell in each hand, stand with feet hip-width apart, remembering to keep core tight throughout the movement. Keeping head up and back flat, bend at the knees and waist as if to lower the suitcases (in this case, dumbbells) to the floor without bending forward. Go as low into the move as you can, keeping good form, and then squeeze your glutes to return to the start position. Repeat 3–5 sets of 10–15 reps.

Trainer’s Tip:

Holding dumbbells or weight plates in each hand, stand with feet hip width apart with arms at your sides. Keep core tight and back straight as you pull your shoulders straight up toward your ears. Pause and slowly lower them back to the start position. (Watch your elbows! You may have a tendency to “help” get the weight up by using your biceps to pull as you shrug.) Repeat 3-5 sets of 10-15 reps.

26

Suitcase Deadlift

/ October 2013

Is your face doing strange things as you shrug?

The weight is probably too heavy, and you are tightening your neck to compensate.

Jennifer Whirley-Diaz, M.D. Board Certified in Obesity Medicine

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Health

INFORMATION

Femininity Self-Esteem

Body Image

t

Breast Surgery?

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

he female breast is associated with femininity, beauty and female health.

For many women the appearance of their breasts is an important part of feeling good, desirable and normal.

Most women compare themselves to our cultural ideas of beauty. A surgical procedure of the breasts can in most cases give an improved self-esteem. It is a well-accepted fact that the perception of an attractive body image yields a healthier internal emotional state. I have found an increased confidence and greater self-assurance in most of my patients following breast surgery.

More and more women are turning to breast surgery when size, shape or loss of volume is an issue. This is exemplified by the fact that breast augmentation is the number-one cosmetic surgical procedure performed in the United States.

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Though the preoperative conditions vary, the ultimate goal is a healthy attitude and improved body image. The operative procedures employed to achieve those results include breast augmentation (with or without “breast lift” mastopexy), breast reduction and breast reconstruction.

Breast Augmentation The patients seeking breast enlargement encompass every walk of life and age group. The procedure has become much improved over the last decade, and the new implants on the market today are safe and give excellent natural results. However, the first patient to have breast augmentation over 50 years ago, Timmie Jean Lindsey, still gives breast augmentation a great endorsement by saying, “I would do it again.” Whether it is a desire for enlargement for a more proportional body, or to reshape and enlarge the breasts that have lost shape due to pregnancy and breast

/ October 2013

feeding, the happy, positive attitude of my post-op patients is the reason this is one of my favorite procedures.

Breast Reduction Excessively large breasts are a detriment to a positive body image as well. Large, pendulous breasts cause physical maladies and unhealthy consequences.

Some of these include shoulder pain, back pain, painful grooves in the shoulders, difficulty breathing, breast discomfort and rashes and infections under breasts. The inability to find clothes that fit in both the chest and body interferes with self- image. Breast reduction patients are some of my most appreciative patients. Since this is a medically indicated procedure, as long as there is proper documentation, it often is covered by insurance.

Breast Reconstruction One of the most emotionally upsetting diseases that

affect one in eight women in the United States is breast cancer. Early in my career I learned that the disease itself, combined with the loss of normal appearance, was extremely difficult to accept. Many patients felt they had lost a portion of their femininity. Early diagnosis, good prognostic studies and reconstruction have given us the ability to alter some of those feelings. Most women can cope with the diagnosis if they have the option of looking relatively normal after surgery. Today, we can offer immediate reconstruction or delayed reconstruction to restore the breast mound. This is a very important aspect of the treatment protocol in the management of these patients.

It is a blessing to be able to offer these procedures to our patients.

The decision to have breast augmentation, breast reduction or reconstruction needs to be a combined effort with a definite understanding between the patient and her surgeon.

She needs to understand her expectations and be able to express them to her surgeon.

Together they can discuss the options available and choose the right procedure to give the patient the look she desires.

Surgery of the breast does achieve a feeling of femininity, positive body image and healthy psyche.

10/31/13

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Call the Second Opinion Clinic at (317) 528-1420 to schedule a review of your cancer treatment options.

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