Active Life Guide September 2013

activelife

Innovative Laser Therapy Overall Health Page 10

FOR MEN & WOMEN

FR

E

E

Guide

TM

September 2013

Playground

Six–Pack

Run Just Because Heather Thomas Leo

Tabatas What’s New? Alterna TheraSpa

Mango

Chicken

Tortilla Wraps

activelifeguide.com 5

FREE

79073 12303

009 >

SEPTEMBER 2013

Founded by honor, integrity and loyalty.

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SEPTEMBER

2013

Vol. 6 Issue 09 (#71)

FEATURES + COVER STORIES

8/

SLEEP APNEA

10/

INNOVATIVE LASER THERAPY OVERALL HEALTH

12/

ASK THE DOCTOR

14/

RECIPE MANGO CHICKEN TORTILLA WRAPS

16 run JUST BECAUSE Heather Thomas Leo

15/

WHAT’S NEW? ALTERNA THERASPA

20/

MENTAL ILLNESS – NOT THE USUAL SUSPECTS

22/

ACTIVE KIDS PACKING HEALTHY LUNCHES!

24/

ROUTINE playground SIX–PACK TABATAS

27/

WHO SAYS YOU CAN’T SURF IN INDIANA?

28/

SUCCESS STORY MISSY REED

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/ September 2013

Photography by Eduardo Peña

DR. Catherine Winslow

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The DRS Protocol TM was developed by a team of specialists and implements the most progressive treatment program available, including a combination of axial/spinal decompression with multiple therapies.

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LETTER FROM OUR ASSISTANT EDITOR

Accentuate

F

the Positive!

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M

EDITOR - IN - CHIEF

aybe I’m the only one to overuse the phrase “driving me CRAZY!!!” Then again, I doubt it. Whether it’s rambunctious toddlers, demanding coworkers, or that stack of bills you find yourself drowning in, there always seems to be something weighing on your mind, exhausting your mental faculties.

According to National Health and Nutrition Examination Surveys from 2005 to 2008, eleven percent of Americans were taking anti-depressants—and that eleven percent was aged 12 and older! When I was 12, I was still having tea parties with friends and playing dress-up. Oh, how times have changed. You may wonder what you can do to keep your mental health in check.

Be aware. Take notice of signs of depression or anxiety in your life. Irritability, sad or empty feelings, loss of energy, decreased interest in normal activities—these are all warning signs of depression. Don’t brush them off as PMS or a lack of caffeine. The longer you ignore them, the more likely you are to pull farther back into your shell and allow depression to control your thought process and your outlook on life. However, don’t just watch for signs in your life. Keep an eye on those closest to you—your children, a spouse, or a best friend. There’s a good chance they may be experiencing these signs and ignoring them.

Take action. Find someone you can trust and confide in them. Recognize the stressors in your life that are taxing your mental health and decide how to approach them. You may need to decrease your extra responsibilities and learn where your priorities lie. Find things of lasting value to invest your time in. For instance, spending time with your children builds a relationship that lasts longer than those built out of an obligation to chauffer extra passengers to soccer practice. Both are good, but one is better. When all else fails and you begin to lose sight of the good things in your life, write. Being alone with my kids all summer has been difficult for me. I wasn’t depressed by any means, but with all the car difficulties, bills, job stresses, and extra responsibilities thrust upon me, I had begun to lose sight of all the positive things in my life. A good friend made a suggestion—that I write notes on my mirror to remind me of all the things I have to be thankful for. The first thing that came to my mind? An incredible person who took the time to care about me.

No matter how difficult life may be, there is ALWAYS something to be grateful for.

EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

MIKE DELDAR GREGORY CHERNOFF CHUCK LEHMAN HILARY HAGNER BRAD MALEY

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ACTIVE LIFE GUIDE CORP.

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_________________________ © 2013 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689 ActiveLifeGuide.com

Focus on the positives and let the rest go. Nothing is worth becoming bitter and depressed over. You only live once. Don’t spend that one lifetime anxious or depressed.

AR

activelife Guide is here to help you live a healthy life, mentally and physically.

Best wishes,

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.

aNNA REed

Assistant Editor

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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.

/ September 2013

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

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Health

INFORMATION

mask that applies pressure to help keep the airway open while asleep. This allows CPAP users to breathe more easily.

Unfortunately, some people who have been

Think Your Snoring Is Just a Pain to Your Loved One?

Obstructive Sleep Apnea is life-threatening.

Sleep disorders negatively impact the health and quality of the lives of millions of Americans. Sleep apnea is closely linked with obesity, high blood pressure, sexual dysfunction, heart failure, stroke, lack of concentration, morning headaches, large neck size, and daytime fatigue and sleepiness. Ask your physician if you experience any of these symptoms.

Good news. There are other alternatives that may work better for you. As mentioned in the American Journal of Sleep Medicine, one of the best alternatives is a proper oral appliance. If you suffer from sleep apnea and are unable to use the CPAP device, and you want to avoid painful surgery, you may want to try this alternative option.

The proper oral appliance is designed to reposition your lower jaw and tongue to help keep your airway opened. However, not all advertised oral appliances work the same, and some may even cause you more problems. A neuromuscular dentist can design the proper oral appliance. It will allow you to breathe better, and you are able to talk with it in place. It is an adjustable appliance that gives you the ability to find the most comfortable position for you. In severe cases of sleep apnea, you are able to wear the oral appliance in combination with the CPAP device. This sometimes allows your physician to lower and titrate the CPAP pressure, thus making it more tolerable to use.

It is estimated by the National Sleep Foundation that 18 million adult Americans have sleep apnea. The best treatment for sleep apnea is weight loss. However, the most successful treatment is a nasal CPAP (Continuous Positive Airway Pressure)

Mike M. Deldar, DDS, FICCMO Neuromuscular Dentist /Fellow of International Collage of Cranio-Mandibular Orthopedic Member of American Academy of Sleep Medicine Member of American Academy of Pain Managment

Think Again

P

erhaps at first you laugh at someone who snores; but if you live with one for a while you may realize it really isn’t funny.

At first you may try elbowing or waking them up during the night to stop them.

Eventually, either you or they will go to another room in order to be able to sleep.

Stop ignoring it and fighting it, and learn how to deal with it. Snoring may be caused by a serious issue. Your loved one may be suffering from sleep apnea. Did you realize that U.S. research suggests that severe sleep apnea raises the risk of dying early by 46 percent?

Sleep apnea is caused by a collapse of the upper airway during sleep and is defined as numerous brief interruptions in your nocturnal breathing. Strong snoring can

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diagnosed and prescribed to use the CPAP device are uncomfortable while wearing the mask and eventually stop using it. Until recently, surgery was usually recommended as the only other alternative to the CPAP non-compliant patient. The surgery involves removing part of the soft palate and is an irreversible and very painful procedure with a very low success rate.

be a symptom and sign of this condition.

In severe sleep apnea a person’s airway is blocked while asleep for approximately 20–30 seconds. This forces them to waken and interrupts their deepest sleep multiple times each night.

/ September 2013

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

Tired of Going to Bed Looking Like This?

Call our office for alternative treatment options on Sleep Apnea & Snoring Non-Surgical option to treat mild to moderate Sleep Apnea and also an alternative for people who are non-compliant with the CPAP.

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Health

INFORMATION

Cut healing time in half!

Conditions Treated

Reach your peak

Multi-wave laser therapy improves pain and inflammation associated with any type of injury. Arthritis, sports injuries, tendon and ligament injuries, back and joint pain, muscle sprains and strains, tendonitis, wounds, and post-surgical swelling are effectively treated. Unlike pharmacological treatments, there are no known negative side effects with multi-wave light-based laser therapy. The treatment is FDA approved, safe and effective.

Effective Results

While no two patients are alike, we have found that 90% of patients experience improvement after their second or third treatment. An average of six to eight treatments are required, based upon the type and severity of the injury. In many cases, by the third or fourth treatment, swelling is greatly reduced and there is noticeable relief from pain.

Patient Experiences

Post-surgical healing time is cut in half, which allows more people to reach their cosmetic goals and return to normal function sooner. Additionally, our patients have experienced significant physical improvements. One patient we treated had torn her knee meniscus and was struggling to walk. She followed our treatment protocol of one treatment per day for six consecutive days. After each treatment, she noticed significant improvement. She now walks comfortably up and down stairs and has resumed her exercise routine.

Technology Optimized

Innovative Laser Therapy

Overall Health

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By Greg Chernoff, M.D., F. R.C.S.(C) sychological and physical health are equally important. When this balance is achieved, our sense of self-esteem is at its prime. Chernoff Cosmetic Surgeons offers a comprehensive program designed to help our patients reach their peak in selfesteem.

A new and innovative treatment we offer is Multi-Wave Laser Therapy. The therapy improves cellular function, enhances tissue recovery, decreases inflammation and decreases pain. Our center is the first and only cosmetic practice in the Midwest to administer multi-wave low-level light-based therapy. We have already helped numerous patients recover from a variety of conditions.

The treatment works by penetrating the tissue with multiple wavelength, low-level laser energy or light-emitting diodes to alter and improve cellular function. This improvement results in decreased inflammation, improved tissue repair and faster healing. When our bodies are working optimally, our entire well -being is improved and our fitness goals can be achieved.

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/ September 2013

Multi-Wave Laser Therapy uses two wavelengths to provide synchronized and continuous energy to stimulate cellular function and decrease pain. When cellular function is improved, this in turn decreases inflammation, stimulates blood and lymphatic circulation and decreases fluid build-up. Pulsed laser emissions, on the other hand, have a practically immediate effect on pain.

They are able to induce analgesia, which interferes with the transmission of the pain impulse to the higher brain centers; but they are less effective at treating inflammation and swelling.

The multi-wave approach achieves an optimal effect to provide recovery and relief.

Chernoff Cosmetic Surgeons is one of the largest and most contemporary cosmetic and laser centers in the United States. The center performs extensive research for biotech and laser manufacturers worldwide. Dr. Chernoff has taught thousands of physicians worldwide innovations that he has been personally involved in developing and refining. Dr. Chernoff is involved in several exciting research programs that will expand the treatments available to our patients, treatments that will include tissue repair, joint pain relief, hair replacement, as well as face and body rejuvenation. Contact our office at 317 573-8899 to learn more.

Complimentary consultations are available for activelife Guide readers.

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MEDICINE

ASK THE DOCTOR Life’s Questions. Answered.?

P

Q

opular poison? Many people are looking for non-surgical, no-downtime options to look their best, and even with the economic downturn the popularity of Botox and fillers is skyrocketing. With the long record of safety and effectiveness of Botox and Dysport (Botulinum toxin type A), these are the leaders in non-invasive perks sought by patients. These products work well for wrinkles in the eye area and forehead. They work by temporarily weakening the muscle into which they are injected. It takes 2-10 days to see the muscle weakness, and may take longer to see the wrinkle softening. It can be used to give a subtle browlift, erase the “bunny scrunchies” (wrinkles around the nose), or even soften lipstick lines. Other uses for Botox, to include treating excessively sweaty armpits, are also met with great patient satisfaction. Results typically last 3-6 months. If re-injection is not performed, the face eventually returns to its preinjection state.

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As our face ages, it loses fat and volume.

This is very noticeable around the mouth as we develop smile lines, puppet lines and flat lips. Fillers are substances injected with a tiny needle that restore volume (and youth) by placement of a substance underneath the skin. This is different from Botox in that the muscles strength is not affected, but volume is replaced.

The substance injected will determine the longevity of results but results that last a year or longer are typical. Numbing cream or injections are offered to help minimize discomfort, and results are immediate.

The most common places for fillers include the lips, smile folds and midface. Volume replacement may not only help soften folds, but restores a youthful appearance that looks very natural (lips do not have to be over-injected to look good!). Fun places for fillers include the earlobes that flatten out and look old (and long), and under-eye hollows (tear trough) that markedly improve without surgery. Results from fillers are immediate and typically last for months to years, depending on the filler chosen.

With either Botox or fillers, bruising and

/ September 2013

Catherine Winslow, M.D., FACS

What is the difference between Botox and Juvederm, and how do I know which one I need? mild swelling are possible, but the current products are very safe when injected correctly by an experienced injector.

Winslow Facial Plastic Surgery is a Diamond-level Allergan provider, treats one of the greatest volumes of injectables in the state and has the only ACE-certified nurse injector in the state, based on patient satisfaction. Dr. Winslow is double boardcertified, has achieved the highest board score in the nation and is a former Chief of Facial Plastic Surgery at Walter Reed Army Medical Center. Call 317-814-1104 to schedule a free consultation or visit our website at www.IndyFace.com.

Winslow Facial Plastic Surgery

Address: 2000 East 116th Street, Ste 200 Carmel, IN 46032

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Nutrition

RECIPE

Mango

Chicken Tortilla Wraps Ingredients

Chicken Chicken is a very good source of lean, high quality protein.

Protein is an essential nutrient for growth and development and also plays an important role in assisting overweight and obese people in losing weight fast.

Mango Mangoes are one of the richest sources of vitamin A and vitamin C and minerals namely potassium, calcium and phosphorus. It is laden with fiber too.

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1/2 tablespoon sesame oil 1 pound boneless, skinless chicken breasts, chopped into small pieces 3 tablespoons soy sauce 3 1/2 tablespoons rice vinegar 2 tablespoons honey 1 tablespoon grated fresh ginger 1/2 tablespoon minced fresh lemongrass 1 tomato 1 large ripe mango, peeled, pitted and chopped; divided 12 small wheat tortillas 1/4 cup chopped red bell pepper 2 tablespoons sliced green onion tops 2 tablespoons freshly chopped cilantro

Preparation Heat sesame oil in a medium skillet over medium heat. Add chicken and cook, stirring frequently, until lightly browned. Stir in soy sauce, vinegar, honey, ginger and lemongrass. Finely chop half the mango and add to the skillet. Cook for five minutes or until sauce is very thick; let cool.

Spoon chicken into tortillas and top each with remaining mango, bell pepper, green onion and cilantro.

Chicken and mango unite in this late summer fiesta!

ACTIVELI FEGUI DE . COM

/ September 2013

ACTIVE LIFE GUIDE

What’s New?

SPOTLIGHT

Anti–Aging Solutions that

Rejuvenate

TheraSpa’s Custom Solutions

A

lterna TheraSpa specializes in the latest technologies, laser aesthetics and anti-aging solutions that rejuvenate the body and soul of men and women. Under medical direction, our experienced aestheticians provide a wide range of cosmetic therapies designed to transform the way our clients look and feel. Whether they want to improve the appearance of their skin, undergo laser hair removal, trim down a few inches or simply enhance their outer beauty, every client’s most troublesome skin and body issues can be addressed by Alterna TheraSpa’s custom solutions.

En FRE sultatio

www.alternatheraspa.com

n skin co ent plan tm a e tr d . an clients for new

Ownership barbara-hansen-alterna-theraspa In 2012, the spa (formerly Renew Cosmetic Spa) was purchased by Barbara Hansen, a business professional with a career focused on corporate management and strategy development. After spending nearly 20 years as a well-respected executive in the telecommunications industry, Barbara’s entrepreneurial spirit and passion for helping others led her to ownership of Alterna TheraSpa. A natural promoter, Barbara previously led the sales, operations and business development of several telecommunications organizations.

She also has completed training with Zarvos leadership, a coaching process that supports participants in discovering what is wanted and needed for them to accelerate to the next level of accomplishment in any area of their lives.

Address: 116 East Carmel Drive Carmel, IN 46032

Phone: (317) 574 - 9300

Operation Hours: Monday - Friday 9:00am-6:00pm Saturday 10:00am-5:00pm Sunday Closed

Services for the Face:

Therapeutic Facials & Peels IPL Fotofacial Skin Rejuvenation ReFirme Skin Tightening Laser Hair Removal Microdermabrasion & Dermaplaning

Services for the Body:

LipoLaser Fat Reduction VelaShape Body Contouring Laser Hair Removal Therapeutic Massage Detoxifying Body Scrub

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Cover Story

BY MATTHEW HUME | Photography by Eduardo Pe単a

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/ September 2013

RJUST UN

BECAUSE Heather Thomas Leo

Think about it. When you were a kid, did you need to come up with a reason to be active?

Running through the sprinkler on hot summer days; jumping and crunching into piles of colorful autumn leaves; snowball fights over Christmas break. Back then, what we now call “active living” was plain and simple childhood fun.

>>

TURN THE PAGE FOR THE FULL STORY

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B

alancing act

Heather Leo lives a balanced life—literally.

While her daily routine may not be the most traditional way of working out, she jokes that she keeps herself in “balance” doing what she loves to do. “I enjoy keeping fit, but I know balance is everything—so I opt to spend time with my family and not worry about getting to the gym,” Heather says. The world is her playground! You might find Heather on her patio practicing yoga—or doing a tight-rope act on her slackline. “I longboard with my four kids, play on my INDOboard, and, of course, paddle board every moment possible,” she says. “All my activities build all-over body strength, increase stability and require concentration and focus.”

I Am an Island

Of all her unorthodox fitness activities, Heather just can’t get enough of paddle board yoga. Heather laughs when I tell her that it looks like fun, but that I’d probably drown myself in the process. “You won’t drown,” she assures me through her laughter. What’s so special, though, about practicing yoga on a paddle board in the middle of a lake? “When you’re on a paddle board, you feel like you’re part of the water,” Heather says. “It’s like you have your own little private island where you can focus and just be.” Over the Fourth of July weekend, Heather conducted paddle board sessions at Bhakti Fest Midwest in Madison, WI; and in early September, she’ll be at Joshua Tree, CA, for Bhakti Fest West. And if you’re thinking that you’d like to enjoy your “own private island,” you’re in luck—Heather leads paddle board yoga classes locally on her “floating studio.”

Another reason that paddle board yoga is so cool? “Practicing paddle board is the closest you’ll ever come to walking on water,” Heather says, tongue in cheek.

Heather and her paddle board students often spend hours on the water.

Maintaining their balance—both

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figuratively and literally— can only be achieved with proper nutrition. Like many practitioners of yoga, Heather keeps herself strong and healthy by consuming a vegetarian diet. “I’ve always been a vegetarian,” she tells me. “The times I’ve tried eating meat in my life were also times I found myself at my heaviest weight, with poor skin and hair, and with an overall feeling of sluggishness.” Heather’s vegetarian lifestyle can sometimes be a challenge in a largely carnivorous world—but she knows there’s more than one way to make a meal. “When I go to American restaurants or steak houses, I usually create a la carte meals off of the side order menu,” she says. “They usually have really good ones—grilled asparagus, grilled tomatoes, that sort of thing.” Heather explains that while yoga practitioners aren’t necessarily vegetarians, the practice of yoga brings an understanding of how our actions affect everything around us, including the animals in our world.

Some Like It Hot

Heather is the founder of HTL Yoga Center in Carmel, where she teaches classes that include INDOboard yoga and HTL Hot Yoga, among others. It was through her hot yoga classes that Heather met her husband Jim, President and CEO of PitFit Training, when he contacted her to conduct hot yoga sessions for his racing clients. Heather and her students at HTL know how to have a good time. A few weeks ago at a Friday Night Hot Yoga session, the whole studio got down with the Harlem Shake—captured on video. “It was so much fun,” she says.

“We were filming a video to show off some of our classes—the song came up on the playlist, and everyone just started doing it—it just happened spontaneously!” And this summer, to welcome the summer solstice, Heather participated as a leader at the Monumental Yoga session downtown at Monument Circle. “To have something like that—a thousand people on the Circle—the energy of all those like-minded people coming together is really special,” Heather says. “I feel blessed. It’s an honor to be able to teach at communal events like that and to lead the community in such a positive shared experience.”

/ September 2013

Men—if you’re reading this thinking, “Wow, that whole paddle board thing sounds cool, but yoga is for women”—you seriously need to reconsider. “Let that attitude go,” Heather says to you. “Yoga was invented by men for men,” she reminds us, “and at the bare bones of it, it’s about getting rid of everything around you and finding your mind.” In the eight years Heather has taught at and owned HTL Yoga Center, she says that men have gone from making up about 10% of her classes, to occupying as much as 50% of her mat space. “I have men at all levels, from high school football players to Colts players,” she says. “Men tend to focus more on the power of yoga than the flexibility aspect.” A common refrain that Heather hears from the men who take her class is that they had no idea how hard it would be.

SHiny Happy People

Heather wouldn’t live her “balanced” life any other way. “Yoga improves flexibility, balance, coordination, strength and selfesteem,” she says. “The great reward from my work as a yoga teacher is knowing I made a difference in someone else’s life— because if you’re smiling on the inside, you shine on the outside.” Whether you’re a fan of yoga or not, though, Heather has some wise words to share. “As adults, we often forget how to play,” she says. “Be like a kid.

Run just because, cartwheel through your backyard, swing, slide, have fun, and get outside as much as possible.”

You just might find that life balance you’ve been looking for.

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

Photography by Eduardo Peña

“As adults, we often forget how to play,” Heather says.

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Health

INFORMATION

Mental Illness – Not the Usual Suspects When most people think about the physiological components of mental health, they think of the brain. While this connection is natural and reasonable, we are beginning to realize that it is certainly not the only part of the body implicated in mental health. The endocrine system, with its glands and hormones, is closely linked to neural function, so its well-being is important to mental health as well.

One gland in particular, the thyroid gland, is suspected to play a significant role in mental wellness. The thyroid is located in the neck and is controlled by the pituitary gland, which sends thyroid-stimulating hormone, or TSH, to promote T4 production by the thyroid. Some T4 is then converted into T3. The hypothalamus then detects the levels of T4 and T3 and informs the pituitary to either increase or decrease TSH production.

Get help.

Feel better.

T

he World Health Organization estimates that approximately one in four people worldwide will suffer from a mental illness in their lifetime. These issues are not localized. Rather, they are global problems that permeate every country, every race and every community.

This statistic goes a long way toward expressing the breadth of the impact; yet, it does little to demonstrate the depth of consequences that such disorders can have. While mental disorders obviously

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By Chuck Lehman, Owner of Any Lab Test Now, Carmel vary widely in their effects on individuals, they have the potential to negatively impact every facet of an individual’s life.

Fortunately, there’s hope. The United States has made a great deal of progress since the days of the asylum, the only solution at the time for treating the seriously mentally ill; and those with less debilitating disorders had few options for help. Gradually, the stigma surrounding psychiatry and mental health has faded.

We are more socially aware of these issues and how to diagnose and treat them.

/ September 2013

These are the hormones typically tested by doctors to understand how well a patient’s thyroid is functioning.

The thyroid gland is incredibly important because it regulates our metabolism and also plays a role in endocrine, nervous and immune system health. T3 in particular is vital because it acts as a neurotransmitter in the brain.

Poor thyroid function, especially hypothyroidism, is associated with a variety of cognitive issues, including anxiety and depression. Fortunately, for individuals with hypothyroidism, T4 can be synthesized and administered. It has been used in the treatment of depression, particularly for those who did not respond to more traditional treatments.

Adrenal function is also a subject of studies in the physiological components of mental health. The adrenal glands, which sit on top of the kidneys, release hormones in response to stress—

such hormones as cortisol, epinephrine (adrenaline) and norepinephrine. These essentially enable your “fight or flight” responses. The release of these hormones prepares you to survive by increasing glucose levels in the bloodstream, inhibiting or slowing growth processes, and suppressing the digestive, reproductive and immune systems. These effects might be great when confronted by a hungry bear, but typically are undesirable in our relatively safe modern lifestyles.

Excessive stress, which can be either a cause or an effect of poor mental health, can have a negative impact on the entire body.

Routine blood tests of T3, T4 and cortisol levels can also help to understand various factors implicated in an individual’s mental health. This information can assist the physician in diagnosing problems and determining the kinds of treatments that would be most effective in helping a patient to feel better.

The uniqueness of mental illness as a health disorder creates other unique challenges. An early diagnosis is not always forthcoming, so there can be lag time in proper treatment. To help bring attention to this specific illness, the first full week of October has been designated as Mental Health Awareness Week.

During this week, mental health advocates and organizations across the U.S. will join together to sponsor a variety of events to promote community outreach and public education concerning mental illnesses.

This is an ideal time to reach out for help with a health and wellness matter that is sometimes not all that easy to address. Helping yourself and others is also a great way to feel better.

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Support

ACTIVE KIDS

By Hilary Hagner, CPT

There’s more to lunch than PB&J!

Recently, I asked my Facebook friends what they packed for their children’s lunches, and here are some of their responses: “My kids love when I cut up apples, put them in a baggie and sprinkle cinnamon (no sugar) on them. Close the bag and shake! They get a treat, and it covers the spots that turn a little brown from the air hitting them. Win! Win!” –R.W. “No plastic containers, low-carb fillers like cucumbers, celery, jicama. The less processed food the better—more raw, which of course would include veggies and some fruits (not much due to high carbs)—but you know this better than I do! Ha! I was just going more for the BPA issues...even those “BPA containers” are iffy!” –M.V. “I personally think the ‘back in the day,’ ‘easy’ lunches are something people forget about and try to be too fancy! There is nothing wrong with a good ‘ol ham sandwich. Just make changes to wheat bread and maybe Greek yogurt for mayo.” –M.J. “Peanut butter and jelly sushi!! You flatten one slice of bread then spread the jelly and peanut butter on it. Then, roll it up and slice it up!”

–L.M.

PACKING

A

Healthy Lunches!

re you able to recall the horrible cafeteria food you had growing up? I can remember struggling with the choice every day: “Should I get Fritos, pie or pizza?”

Of course, I always had a sugary lemonade or a Coke with my choice. And if I can be completely honest, I would top it off with a brownie! It is one thing not to have any healthy choices available, but it is another thing not to have much time to get it down. I must agree with Mark Smith, a former Farm Aid staff member and co-founder of Brookwood Community Farm in Massachusetts.

After hearing his children complain about only having twenty minutes to eat lunch he says, “it’s just not a way that kids can learn good eating habits.” It is unfortunate that our children do not have much time for lunch, but we can be grateful that there are proactive parents like Smith out there that put forth effort for change.

Smith had heard that the National School Lunch Program was going to begin buying irradiated beef and serving it in public schools. Knowing the possible risks of cancer from consuming such meat caused Smith to immediately get 120

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ACTIVELI FEGUI DE . COM

signatures and a following to back him up at the next school committee meeting. Not only did the committee decide not to go through with the irradiated beef purchase, but they also teamed up with local farmers in order to get more food options from Farm-to-School.

It seems as though there is a growing trend for this sort of change in most public schools. All around the United States, I am starting to see healthier alternatives being provided for our hungry students. This makes me very happy because my youngest, now six years old, refuses to eat the lunch I pack for him a couple times out of the week. No matter how your children get their lunch, the best thing we can do as parents is to educate them on good choices. I have taught my kids what proteins are and why they are good for them. (They build superhero muscles, of course!) Dairy is good for building indestructible bones. Grains (breads and crackers) give us super speed. Vegetables and fruits give us X-ray vision. These concepts encourage your children to look for ways to eat healthy foods, rather than dime-a-dozen processed foods.

/ September 2013

“My daughter likes oatmeal patties: egg whites, one yolk, oats, and a dash of cinnamon. Topped with sugar-free syrup. I’m also teaching her how to read labels along with serving sizes.”

–J.S. No matter what you choose to pack for your children, be sure to follow these WebMD rules for safe and enjoyable brown bag lunches: • Include more whole foods and less processed foods. Choose lunch items with higher amounts of fiber and nutrients children need (like calcium, protein, and vitamin C).

• Be creative. Think outside the lunchbox. Does your child enjoy spanakopita triangles, Chinese chicken salad, or veggie/soy corn dogs at home?

• Keep it cold. For safety’s sake, pack lunch with a reusable ice pack. Better yet, freeze a small water bottle or box of 100% juice. Your child will have a slushy drink to enjoy at lunch and won’t have to worry about bringing an ice pack home.

• Keep it fun. Include items that kids can stack or mix up to their taste when they eat.

Remember that kids like to dunk, and include healthy dips with vegetables or other items. Cut foods into fun shapes with cookie cutters.

I would love to hear from you as well! Always listening…

www.hilaryhagner.com

Fitness

TRAINING

Playground

Six–Pack K

Tabatas

ids are back to school, and life is getting back to the normal grind. It’s safe to say we all could use something to shake up the funk, and this ab workout is designed to do just that. Have a playground nearby? Good! Now, just in case you forgot what tabatas are, let me refresh your memory. Repeat each move for 20 seconds and rest for 10 seconds in between exercises.

Repeat the list four times and feel the burn. Who says big kids can’t use the playground, too?

Routine by Anna Reed Photography

by Eduardo Peña Model Anna Reed

24

ACTIVELI FEGUI DE . COM

/ September 2013

\ Find a flat area and get in a prone plank position on your elbows, with them directly under your shoulders, and feet shoulderwidth apart. Support your weight with your elbows and left foot as you bend your right knee, and bring it out to the side as close to your elbow as possible. Return your right foot to the start position and repeat with your left knee.

Repeat for 20 seconds.

1

>> 1

Trainer’s Tip:

To make it more difficult, elevate your feet by placing them on a bench for a decline plank position.

>>

1. Spiderman Abs

2

2. Side

Plank Roll

\

Assume a side plank position on your right side, with your right hand directly below your shoulder and left foot stacked on your right foot. Roll to the left into a prone (front) plank and continue rolling left until you are in side plank on the left side, extending your right arm in the air. Continue rolling from side to side for 20 seconds.

Trainer’s Tip:

2

If you have trouble with stability, do the plank from your elbow rather than your hand.

3

TURN THE PAGE FOR MORE...

25

3. Rope

Climber

(Bonus: It’ll hit your arms and back, too!)

Locate the swings—you remember what they look like! Grab the chain with both hands, holding your body as flat as possible, with your heels on the ground. Keeping your abs tight, use a hand-over-hand motion to pull yourself up the chain. You should take 10 seconds to “climb” the chain, and use the remaining 10 seconds to lower yourself back down. To lower yourself, reverse the movement of your hands while still keeping your core engaged.

Trainer’s Tip:

The farther away from your body you place your feet, the more weight on your abs and arms. To make it easier, bend your knees and place them closer to your center of gravity.

>>

\

>>

4. Hanging

Knee Raise

1

5. Commando Kick–Out

>>

Begin in a side plank position on your right side, with your right hand directly below your shoulder and left foot stacked on your right foot.

Keeping your left leg straight, kick it out in front of you while bringing your left hand out in front of you until hand and foot touch. Return to the start position and repeat this for 10 seconds. Then roll to the left side and repeat the movement for the remaining 10 seconds.

26

ACTIVELI FEGUI DE . COM

/ September 2013

2

Yes, you get to use the monkey bars, too! Hang from the bars with both hands. Bend at the knees, and use your core to pull them as close to your chest as possible. Return to the start position and repeat for 20 seconds. Don’t have monkey bars or rings? Just use the top of the swings.

1

Trainer’s Tip:

Want a bigger challenge? Try bringing your knees up to your elbows!

2

1 Trainer’s Tip:

To make this move easier, bend your right knee on the ground rather than keeping your leg straight.

2

>>

By Brad Maley, Owner of The Ripple Surf & Board Shop, Indianapolis

A

surf shop in Indiana? The Ripple Surf & Board Shop is a little bit surf and a whole lot of board. When you enter the shop, located on Broad Ripple Avenue, the first things that may catch your eye are 11- to 12-footlong stand up paddleboards (SUPs) suspended from the ceiling. The walls in the front of the shop are covered with longboard skateboards.

Venture further back and find wakeboards and wakesurfs. Of course, sunglasses, clothing, and sandals from your favorite brands bring the surf flair to the shop.

“We get people in the shop who ask why I would open a shop like this,” owner Brad Maley said. “But there are lakes and a river here in the Indianapolis area that are great places for the types of boards we carry.

The longboard skateboarding sport is also really blowing up in the Midwest.” Maley plans to bring snowboards to the store this winter.

INFORMATION

Recreation

Who Says You Can’t Surf in

Indiana?

One of the sports that has really taken off at The Ripple is stand-up paddleboarding.

Eagle Creek provides a great place in the city to take your SUP, because the water is calm and no big boats are allowed.

Other people really like the White River, where you can paddleboard from Noblesville down river to Broad Ripple.

The Ripple carries SUPs from Radar and SUP ATX. The boards range in size from 10.5 feet up to 12.5 feet. Each board weighs approximately 30 lbs and consists of a foam core wrapped in fiberglass.

The shop also carries paddles, which come in aluminum or carbon fiber varieties. Come into the shop for a board demo, as well as private outings and yoga classes.

involves compound muscle movements engaging your arms and back. It’s a great alternative form of endurance sport.

For skaters, your needs will be met in a way that is different from most other shops you may enter. The shop specializes in longboard and hybrid skateboards, but also stocks some street/ park boards. Rather than purchasing complete boards from the manufacturers, good components are brought in from various manufacturers.

“No one company makes good everything, so we test the parts before we bring them in,” Maley said. This allows customers to choose all of the components that make up their board.

the board sports we offer, and really get into the sport,” Maley said. “We have whole families coming in for longboard skateboards, so they can push from Carmel to downtown, or vice versa, on a weekend.

Young kids are learning to wakeboard instead of playing video games.” All the board sports that The Ripple offers are a really fun way to engage your core, strengthen your legs, and get some cardio.

Paddleboarding is a great form of endurance exercise, especially if your legs are tapped out from a tough leg routine. Paddleboarding engages your core, and

“It’s really great to see people trying board sports. It’s exciting to watch it transform their lives. We often see individuals living sedentary lifestyles achieve some confidence from

Whether you train hard in the gym or push your limits on a bike, keep it interesting and throw a board sport in the mix.

It will definitely enhance your results.

P a d d l e Board—Catch the New Wave

27

Success Story

WEIGHT LOSS

Making the Change, BEFORE

One Day at a Time

By Matthew Hume PROFILE Age before: 41 Age now: 43 Height: 5’6” Weight before: 228 lbs Weight now: 152 lbs

Location:

Houston,

TX

AFTER

Occupation:

Aesthetician Favorite exercise: Leg press Favorite clean meal: Pumpkin protein muffins

To look at Missy as she is now, you might think she’s led a fairytale sort of life. Nothing could be further from the truth. Haunted by the guilt and shame of a childhood marred by abuse, Missy fell into patterns of yo-yo dieting that left her body in a state of constant flux. “I started to use food as my drug to numb the pain,” Missy says.

Suffering from panic attacks, she found that food calmed her down. As she withdrew from her family and friends, the pounds started adding up—more than 65 pounds gained in six months. “I began to hate my image in the mirror,” she says. “I would pray to wake up skinny, and I’d pray to hate food—anything so I wouldn’t be fat anymore.” shopping for clothes.

Finding an Escape

Shrouded in loneliness and depression, the thought of losing all that weight loomed over Missy. Through a combination of counseling and her deeply rooted faith, a way out emerged.

“I met a friend that was competing in her first fitness competition,” she says. Missy asked her friend Maribel if she could join her in her morning cardio routines. Those first few weeks were unbearably difficult for Missy, and she required frequent breaks in her routines, but her friend’s encouragement kept her hope alive. “Then the unthinkable happened,” Missy says. “I started seeing results!” She was hooked from that moment on.

Initially, Missy followed the one-day-at-a-time philosophy. “I didn’t focus on the big number—I was just proud of what I did that day,” she says. “I knew if I focused on losing 65 pounds, I wouldn’t stick with it.” The first 25 pounds fell off relatively easily with just cardio—without making any dietary changes. But Missy knew the road ahead required some guidance, and after researching trainers in the Houston area, she settled on Hilary Hagner. With a Hilary-sanctioned workout routine of 45 minutes of cardio five days a week and weights four days a week, Missy and Hilary met 2 days a week for an hour. “Every week it was something different, and I loved it,” Missy

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says. The meal plan took some work, she recalls. “I wasn’t sure what really worked for my body, but after some playing around, we figured that the Paleo Diet worked best for me.”

Facebook to the Rescue

Managing emotional eating proved to be the biggest challenge for Missy as her transformation progressed. “Life happens, and I have bad days, so I’m still a work in progress,” she says. “If I do blow it, I don’t stress and I don’t beat myself up anymore. I get right back on my meal plan and continue my workouts.” And what happens when Missy doesn’t feel like working out? “I’m in a group of really encouraging women, so it’s pretty easy to get one of them to motivate me,” she says. “Sometimes just a short post on Facebook and everyone jumps in to build you up and push you.” Other times, Missy looks inside at the reasons she started this whole transformation to begin with.

The sky’s the limit these days for Missy Reed.

“I have more confidence than I have had in years—even before I gained all the weight!” she says. Going from a size 22 to a size 8, Missy has competed in five 5Ks so far.

She’s even gone from the “motivated” to the

/ September 2013

Missy Reed

“motivator,” with friends of hers joining along in her routines for encouragement on the road to better health! As for the future, there may even be a fitness competition in the works. “Hilary and I have tossed around the idea of competing in a fitness show, but I’m still thinking that over—we’ll see!”

Missy’s best piece of advice for anyone with a large amount of weight to lose is simply to take it one day at a time. “Take pride in the little changes you see, even if you are the only one that sees them,” she says. She also recommends finding a group of people who will encourage and motivate you along your path.

“Know that you are good enough, and there is no need to carry guilt or shame.”

If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com

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