Active LIFE Mar 2016

ACTIVE

MARCH 2016

A Life MAGAZINE

TRANSFORMED Elizabeth Gubbins

FOR TWO

FOR RED

ECRWSS

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SPRING FEVER 10-DAY CHALLENGE Local Customer

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Contact us at 317-881-8888, if you’re interested in touring or booking the facility for your next event.

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MARCH 2016

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HEALTH/WELLNESS ____________________

ACTIVE

FEBRUARY 2016

18 ACTIVE LIFE’S TOP 3 FAVORITE FITNESS DESTINATIONS

Better MAGAZINE

Better, And

Day By Day Jennifer Magley

SPRING IS HERE! LET US HELP YOU TO GET BACK TO WHERE YOU WANT TO BE!

22 I’M SO TIRED

10 TIPS FOR BETTER SLEEP PHOTO BY EDUARDO PEÑA

23 SPRING FEVER

Cold...

Flu...

WhaT’s The difference?

STANDOUT Trips for 2016

Presorted Standard

VEIN DISEASE AFFECTS UP TO 60% OF THE POPULATION. ISN’T IT TIME YOU LEARNED A THING OR TWO?

Denim

Carmel, IN Permit No. 47

20 WHAT YOU SHOULD KNOW ABOUT VEIN DISEASE

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25 EATING FOR TWO

YOU SHOW THE POSITIVE PREGNANCY TEST TO YOUR HUSBAND AND BECOME GIDDY WITH EXCITEMENT. NOW WHAT TO EAT?

EAT+DRINK ___________ 28 EATING RAW— AND LOVING IT!

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BEAUTY/COSMETIC ________________

8 #HAIRGOALS2016!

THE KNOWLEDGEABLE STAFF AT METHOD SALON CONNECT YOU WITH THE LATEST TRENDS FOR HAIR.

EZRA’S ENLIGHTENED CAFE BRINGS A SMORGASBORD OF DELICIOUS VEGAN OPTIONS TO BROAD RIPPLE.

HOME/GARDEN ________________

A LIFE TRANSFORMED Elizabeth Gubbins

Volume 9. Issue 03. (#101)

FASHION/STYLE ________________ 12 WARM UP THE WARDROBE

SPRING FOR A NEW DRESS!

Active Life Magazine is published monthly by Active Life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by Active Life Guide Corp.

Active Life Magazine and Active Life Guide are registered trademarks of Active Life Guide Corp.

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32 HOW-TO GUIDE FOR FEISTY FUN SPRING CONTAINERS IN MID-TO-LATE MARCH, COLORFUL BLOOMS EMERGE FROM THE EARTH—A PERFECT SYMBOL OF REBIRTH AND NEW BEGINNINGS.

TRAVEL/EXPLORE __________________ 36 MOST BEAUTIFUL HIKES IN THE U.S.

FROM SEA TO SHINING SEA, THE OPTIONS ARE ENDLESS. HERE’S A FEW SUGGESTIONS TO GET YOU STARTED.

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10-DAY CHALLENGE

MAGAZINE

Editor-in-Chief / Co-Founder EDUARDO PEÑA

Executive Editor / Co-Founder JUSTYNA DORUCH

Senior Writer MATTHEW HUME

Contributing Writers TATUM PÉREZ

Photography EDUARDO PEÑA

Art ROGER PEÑA

Marketing Director ISMAEL PEÑA

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Active Life Magazine 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 Active Life Magazine from any claims.

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Call 800.477.0233 for your FREE screening.

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LIFE MAGAZINE PERFECT HAIR. PERFECT SKIN. WHO DOESN’T WANT IT?

BEAUTY AND COSMETIC

BEAUTY AND COSMETIC

#Hairgoals

>

2016!

1200 West Carmel Drive, Carmel, IN 317 660-1717 methodsalon.com

MIGHT THIS SPRING BE THE TIME TO BREATHE FRESH LIFE INTO YOUR HAIR?

S

pring is quickly approaching and many of us are already looking for ways to freshen up our look.

We at Method Salon have been busy all winter perfecting our techniques and are ready to help you achieve your spring 2016 #hairgoals!

Did you know that not all hair color is created equal? We are happy to announce the launch of Compagnia del Colore, or “CDC,” as you will hear us say at

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By Angela Middleton, Senior Stylist and Education Director

The balayage revolution is continuing to sweep the nation and will be just as popular in 2016! Just search “balayage” on Instagram and you will quickly see why the technique continues to be the most requested look for highlighting moving into spring. Think Blake Lively, Jennifer Lopez and Khloé Kardashian.

Method. This is an Italian color line that we have completely fallen in love with and embraced as our new house color line. It has the lowest ammonia content of any line in the world—and what that means for you is more vibrancy, longevity and shine for days! Maintaining the integrity of your hair is of utmost importance at Method.

We continuously strive to offer you the highest quality products available on the market. Make an appointment with us to feel the CDC difference!

LI FE MAGAZINE | M A R CH 2 0 1 6

Balayage, not to be confused with ombre, is a beautiful highlighting technique where the artist utilizes a “sweeping” motion across the hair to create soft, melty, fluid-like dimension, resulting in sexier, more lived-in color. Results can be subtle or dramatic depending on placement, and all hair colors can be painted. The balayage technique gives the stylist ultimate creativity to produce a truly signature look that is custom designed for you and your haircut.

Another hot hair color trend for 2016 is what we at Method refer to as “smudging the base,” or a “root extension.” Simply put, this is not taking highlights

all the way to the scalp. This creates a modern, sexy, lived-in feel and look, especially cool on blonde hair. For a little extra edge, pick up our Silver Color Conditioner and add some metallic sheen!

Mid-length hair is totally having a moment, so why not give it a go? A cute short crop, a la Julianne Hough, is super hot and the farthest thing from a “mom bob.” The look can be sleek and smooth, blunt or razored, and styled straight or curled. It is one of the most versatile looks ever, as any hair type, texture and color can pull it off! We love to throw a few bends in it with an iron, add a super deep side part, tuck one side behind your ear. Finish with Oribe Après Beach Wave and Shine Spray and you’ve got hair to be seriously coveted!

Clueless about how to achieve your favorite look? Inquire about booking a Style Lab with us!

This is a private session for you and your girlfriends where we teach you how to create new looks using tools and products.

A great girl’s night out!

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BEAUTY AND COSMETIC

Go For Red

By Stephen Pfeifer, M.D.

From wrinkles to cold sores, red light therapy is the latest trick to saving your face . that can reverse the appearance of aging skin, such as wrinkles and mottled skin tone.

How long do the results last?

Results depend on the length of treatment and the original conditions being treated. Skin rejuvenation is a dynamic process.

If maintenance treatments are discontinued, a gradual loss of results will occur over time, as with normal skin aging.

R E D L I G H T

>> T H E R A P Y

What is red light therapy?

One emerging type of antiaging treatment has recently gained popularity, but has shown amazing results for years. This treatment, discovered by NASA, is called “red light therapy.” Red light therapy is characterized by infrared light, which is a unique type of light that has a stronger wavelength than other types of light. This enables it to penetrate deeper into the skin and provide many therapeutic benefits, including improvement in the skin’s appearance and structure as well as relief from pain. There is no UV light associated with red light therapy.

How

many times do

the treatment?

I

have to do

Treatment is undergone 4 to 6 times a week for the first 2 to 3 weeks, then at least 3 times a week for at least 3 months. The more and the longer you use it, the better results you will get.

What results can I expect?

The initial effect is clearer, brighter and tighter feeling skin.

The long-term effect is improved

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Are

skin clarity, tone and texture. Fine lines and wrinkles, dark circles as well as puffiness around the eyes are reduced, while the effects of environmental damage and chronological aging are minimized. You will receive healing benefits as well. Over time, continued therapy will help restore tired-looking skin; diminish freckles, age spots and acne; even out pigmentation; minimize the size of facial pores; improve the appearance of weathered skin; and stimulate collagen synthesis, improving the skin’s supportive structure.

Are red light treatments safe?

According to the FDA, red light at 633nm has a “non-significant risk” status and is completely safe for the eyes. Red light penetrates tissue to a depth of 8-10mm, delivering energy to stimulate a response from the body to heal itself.

How

soon

noticeable?

do

results

become

There are few immediate changes to skin, as change occurs naturally over a period

LI FE MAGAZINE | M A R CH 2 0 1 6

there any other benefits of

red light therapy?

of weeks. Everyone reacts differently, depending on their age and the condition of their skin. In general, the best results are achieved over a 12-week period.

Does

red light treat acne, age

spots and sun damage?

Red light in conjunction with “blue light” of a spectrum of 420nm helps remove bacteria that causes acne, and generates cellular activity that helps deal with age spots and sun damage.

Anti-aging light therapy brightens skin and reduces formation of pigmentation spots.

How

does

red

light

therapy

differ from laser treatments?

Red light therapy does not cut, burn or break the skin as with laser treatments. Lasers use heat and concentrated light to vaporize or remove tissue.

The lamps used in this therapy produce no vaporization or burning of tissue, and therefore no inflammation or erythema.

Red light therapy is one of the few non-invasive tools available

Aside from its cosmetic and anti-aging benefits, red light therapy can provide relief from chronic and acute pain including muscle pain, joint pain, arthritis, high blood pressure and tissue and nerve damage, and it can decrease injury healing time.

Originally discovered by NASA for this purpose, red light therapy is now used by professional athletes to promote healing with powerful results. Infrared light penetrates below the surface of skin to speed up healing time. Red light has the ability to stimulate the production of ATP, an important source of energy in body tissues. This allows ATP to promote rapid action by the body’s defenses. ATP helps to increase blood circulation, which reduces swelling and inflammation. Increased blood circulation can benefit those with high blood pressure because good circulation allows the heart to do less work. Red light activated ATP stimulates white blood cells that work to repair damaged tissues, and increases collagen production that builds elasticity in the skin and can aid in wound healing. ATP also activates endorphins that provide soothing relief from chronic and acute pain. Because red light therapy triggers the body’s own defenses, it actually treats the sources of pain and doesn’t just mask the symptoms. Red light therapy provides relief from pain and discomfort without the side effects of pharmaceutical drugs or surgery.

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ACTIVE

LIFE MAGAZINE THIS YEAR, IT WON’T BE JUST THE CLOCKS SPRINGING FORWARD.

FASHION AND STYLE

>>

Warm Up the Wardrobe

FASHION AND STYLE

ANINE BING Sleeveless Dress beauty+grace

BELLA DAHL Classic Shirt Dress beauty+grace

Spring FOR A

NEW

Dress CURRENT ELLIOT The Bay Dress beauty+grace

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TATUM@TRAININGXTATUM.COM

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It's not just a workout.

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Elizabeth Gubbins

e f i L

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W W

Photography by Eduardo Pe単a

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LIFE MAGAZINE

By Matthew Hume

We’ve all been there—that magical age of 21. We know very well that too much fried bar food and too many sweet, sugary drinks or craft beers can only bring unwelcome additions to the waistline. But going out is so much fun—and you’re only young once, right? Elizabeth Gubbins remembers those days. She met her husband Shaun at a bar in Carmel—he was pouring drinks, and she was singing karaoke. But at the same time they were falling in love, Elizabeth was enjoying a bit too much of the discounted food that a bar-tending boyfriend can provide his karaoke-loving girlfriend. Elizabeth had never struggled with her weight growing up—but turning 21 changed all that. A combination of poor eating habits and a mostly sedentary lifestyle led her to an unhealthy and uncomfortable weight of 225 pounds—and she might have weighed more. “I called my doctor to find what I weighed last time I went in for a visit,” she says. “I wasn’t about to step on a scale myself at that point.”

It was her dedication to family that first led Elizabeth to a healthier way of life. When her elderly grandfather needed assistance in his home down in Cumberland County, Kentucky, where her family heritage lies, she and Shaun relocated. “We were down by Dale Hollow Lake, and it’s very far removed from everything,” Elizabeth says. “We drove an hour to get anywhere, including the grocery store, and there were no restaurants near us.” And so as a matter of necessity, Elizabeth started cooking at home. She never set out specifically to lose weight at first, and she says the only activity she started with was walking the dog. “Walking led to jogging, and that led slowly to running,” she remembers. “I started doing a little bit of resistance in my home—I’d learned how to do push-ups and sit-ups in gym class, so I knew how to do those, and I started there.” Healthier food choices and smaller portions, coupled

A C T IV E LIF E G UIDE .COM

with an increasingly active way of life, saw the pounds start melting off. Encouraged, Elizabeth started reading everything she could get her hands on regarding health and fitness. Over the course of the next yearand-a-half, she taught herself better health habits and lost an initial 80 pounds in the process.

But Elizabeth wasn’t content to rest on her own weight loss laurels. A quote from Kathie Lee Gifford on morning television really set her career wheels in motion. “She said her father had always told her to find something she loved to do and find a way to get paid for it,” Elizabeth tells me. “And a little light bulb went off in my head!” Elizabeth loved to exercise, so why not make a career of it?

She decided to pursue her certification as a personal trainer as a way to help others achieve their own weight loss and health goals. Still in Kentucky at the time, Elizabeth began changing lives as a personal trainer at the Glasgow YMCA in Glasgow, KY. After she and her growing family moved back to the Indianapolis area (Elizabeth and Shaun were married and had their first son, Patrick, while living in Kentucky), she spent some time at the Jordan Y before settling into her role as Certified Personal Trainer at the Fishers YMCA, where she’s been for the past three years. “I think a lot of times people think personal trainers were born fit,” Elizabeth says. “My own journey helps me a lot to identify with my clients. It’s been a blessing for so many of them to see my before pictures and to realize that I’ve been exactly where they are, or worse.”

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LIFE MAGAZINE

can to make sure their two sons latch on to healthy living from an early age. (Younger brother Thomas came along after the move back.) “We try to be in the pool as often as we can when it’s warm,” Elizabeth says, “and we go fishing, hiking and swimming down at Dale Hollow Lake.” Patrick plays basketball, and the family spends plenty of time at the playground conveniently across the street from their house. “We stay in constant dialogue with them, telling them why we’re going to the Y,” she says. “If they ask why I’m going, I’ll say, ‘I’m going to exercise—I need to be healthy.’ They’ll even see people on a treadmill and say, ‘Are they doing that to get healthier’?”

Every trip Elizabeth takes to the Y, whether to work out for herself or to work with her clients, also benefits her children. “They’re learning so much,” she says. “They go to the Y’s Child Watch, and they love going!

It’s allowing them to become more social, and they have so many friends.” And while her boys are having fun and growing their interpersonal skills, Elizabeth gets some time to herself. “Being around my children and watching them grow is amazing, but having time to exercise, having time for ‘just me’ helps clear my mind,” she tells me.

All told, Elizabeth has lost 94 pounds. Those first 80 pounds were lost before she got married and before having her children.

After losing the small amount of weight she gained while pregnant with Thomas, her life was about to see another change.

At the gym one day, a friend of hers shared an energy drink with her. “I loved it, and I wanted to know more about what I was drinking,” Elizabeth says. “It gave me what I call ‘clarity for the brain.’” The drink was called “Spark,” and it’s one of the nutritional supplements offered through AdvoCare, for which Elizabeth is an independent distributor. What is AdvoCare, you may ask? According to the

The Family That Plays Together...

Faith, family and wellness rule Elizabeth’s life today, and she and her husband are doing what they

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LIFE MAGAZINE company’s website: “Backed by the latest science, AdvoCare provides innovative nutritional, weight-management and sports performance products.” And through taking the 24-Day Challenge the company offers, Elizabeth lost another 10 pounds. (If you’re keeping track, those 4 remaining pounds fell off over the next couple years.)

“If you can only do a 15-minute workout, it’s still worth going!”

“Change it up and challenge yourself.

Don’t stick to the

The 70/30 Ratio

same routine at the gym.”

To ensure that she and her family remain as healthy as possible, Elizabeth watches what they eat like a hawk. “Studies have shown that weight loss is attributed to roughly 70% nutrition and 30% exercise,” Elizabeth says. “And therefore, you can’t out exercise a bad diet.” She’s all about lean proteins, ample amounts of fresh veggies and a responsible amount of fresh fruits. (Don’t even get her started about how much she loves avocados!)

Of course, life has a way of getting in the way of our best intentions, so Elizabeth makes sure to devote enough time to meal prep, cooking extra so as to freeze or have for the next day’s lunch. “If we’re away from the house, we take healthy snacks and water with us,” she says. And she always packs her husband’s lunch to take to work: seaweed wraps with, for instance, quinoa or brown rice, lean meat, cayenne, hummus— and an apple and some nuts on the side. “People laugh at him,” she says, smiling. “His coworkers will ask, ‘What on earth is that you’re eating?’”

“You can give more to those you love by investing in and taking care of yourself.”

Elizabeth doesn’t need to focus on shedding pounds these days, but she loves staying active and makes the

most of her relationship with the Y. “There’s a class called Piloxing—boxing, Pilates and ballet,” she says. “It’s a good mix of cardio and resistance—it’s kind of dancy. I look forward to that most each week.” She also takes spin classes, runs at least twice a week, does TRX, Insanity and PiYo. In the past few months, Elizabeth has started swimming—and she’s preparing for her first sprint triathlon to take place in Carmel in April.

“Right now, I’m focusing on transitions—going straight from biking to running,” she tells me.

“And I’m working on developing a better breathing pattern in the water.”

Faith, family and wellness— that’s what it all boils down to for Elizabeth. “One of my big goals with AdvoCare is for us to earn enough where my husband feels he can take off more work,” she says. “I want for us to earn enough with AdvoCare that we can go on mission trips and things like that—to have the freedom to invest in other people’s lives without causing too much of a strain on our own finances.” There’s no denying that it’s been an incredible journey of transformation for Elizabeth Gubbins. “I know there’s still a lot of work to be done in me, though,” she says.

“I’m still learning how to be a better me, a better Mom, a better trainer, a better wife— every day. I feel very blessed.

I love where life is for us right now.”

You can connect with Elizabeth through her AdvoCare site, www. advocare.com/140381621, or by finding her on Facebook.

Synergy “Synergy

is a small group training class we offer,” Elizabeth explains. “It offers great resistance with some cardio, and it’s available for all fitness levels. I love group classes for my clients because they get to work out with the same small group of people each week, develop friendships, and hold each other accountable. There’s great energy in the class, and it’s a fun way to get your workout in for the day!”

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ACTIVE

LIFE MAGAZINE WE HAVE AN IMPORTANT MESSAGE FOR OUR READERS: WINTER IS OVER! TIME TO EMBRACE LIFE AND HEALTH ANEW!

HEALTH

AND WELLNESS

HEALTH AND WELLNESS

Active Life’s

3

TOP

Favorite Fitness Destinations

The weather right now can’t decide if it’s winter or spring, but you can decide right now to get moving again! It’s time to shake off those leftover pounds from your own personal “winter hibernation”! And we here at Active Life have picked out our Top 3 favorite metro area workout spots. No matter your level of fitness, these hot spots have something for every one.

Every 60-minute session at Orangetheory Fitness delivers a high-intensity, total-body workout broken into intervals of endurance and strength training. The key components are treadmills, water rowers and TRX suspension straps, but as workouts change everyday, the variety is endless. In this class-based environment, all participants wear a heart rate monitor, and a percentage of their maximum heart rate is projected, in real time, onto large screens inside the studio. This invaluable tool not only motivates members, but also assists the certified trainer teaching the class to gauge levels of intensity.

There are now two Orangetheory Fitness studios open in the Indianapolis area. The first, OTF Carmel, is located at 2438 E. 146th Street and opened in April 2015. The second, OTF Indianapolis Ironworks at Keystone, opened its doors on February 19, 2016. All open Orangetheory Fitness studios encourage local residents to experience the workout by taking a free class. Call OTF Carmel at 317 688-1348 or OTF Ironworks at Keystone at 317 542-3102 to schedule a complimentary class.

The third Orangetheory Fitness studio is under construction and slated to open in June 2016 in Fishers-Geist at 11695 Olio Road. The pre-sales office for OTF Fishers-Geist is now open and individuals can join early and enjoy the benefit of Founding Member incentives. If you are interested in learning more about OTF FishersGeist, call the pre-sales office at 317 960-4100.

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The YMCA mission is to put Christian principles into practice through programs that build healthy spirit, mind and body for all. Visit your local YMCA to see their state-of-the art equipment, indoor and outdoor pool options, gymnasiums, cycling studios, group exercise studios, child watch and much more!

Ask about personal training, swim lessons, youth and adult sports, wellness coaching and adaptive programs. The YMCA of Greater Indianapolis serves more than 200,000 people in diverse communities throughout greater Indianapolis, bringing together young and old, men and women, people of all faiths, backgrounds and incomes. Last year, the YMCA provided nearly $6 million in scholarships, subsidies and underwritten programs and community services in lowincome neighborhoods. For more information on the YMCA of Greater Indianapolis, find them online at www.OurCauseIsYou.org or visit your local YMCA center.

Reforming Indy Pilates Studio was founded in 2007 and has quickly become Indy’s premier Pilates’ studio and a staple of the Indianapolis fitness community. Their first studio is located in the heart of Carmel, and their second location was opened in the Geist District of Fishers in 2013. Dedicated to helping people from all walks of life, the staff at Reforming Indy Pilates tailor each experience to meet the individual needs of their clients.

Their specialization lies in Reformer Pilates, in which they offer private, duo and group class sessions; however, they also boast an impressive menu of non-Reformer fitness classes. Whether you join a group class or take private sessions, their boutique studios offer a personalized experience from the moment you step through the door. Reforming Indy Pilates takes pride in being able to give modifications, form correction and individual attention due to their intimate class sizes.

Reforming Indy Pilates believes in honoring the tradition and art of Pilates, as well as the evolution and science behind the method.

They are dedicated to the continuing education of their highly trained instructors and staying involved with the greater Pilates community. The company’s mission is to bring about positive and lasting change to each client’s life by offering an unsurpassed Pilates experience in an upscale, peaceful environment. They firmly believe their services will assist in achieving a strong body, a dynamic mind, and a vibrant spirit!

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Integrative Wellness Centers General Health • Pain Relief Sexual Enhancement • Holistic Health Alternative Cancer Recovery • PDST, PDT Therapy IV Therapy • Detoxification Stephen Pfeifer, M.D. • Steve Paschall, M.D. Kevin Forrest, DC-Lac • Tanya Welsh, MA

317-288-7420 10967 Allisonville Rd Ste 220 Fishers IN 46038

www.inwellnessindy.info

HEALTH AND WELLNESS

What

By William R. Finkelmeier, M.D., F.A.C.S.

You Should

Know About

Vein Disease What is vein disease?

Vein disease is an abnormality of the veins. It most often occurs in the lower extremities. Normal veins have a series of one-way valves that prevent gravity from pooling blood in the legs.

Heredity, pregnancy, hormones, obesity and prolonged sitting or standing can cause the valves to weaken, allowing blood to fall back into the legs. Small veins over time become engorged and become varicose veins.

What are the different types of vein disease?

The most common type of vein disease is varicose and spider veins. Varicose veins are bulging veins below the skin, and spider veins are the tiny veins in the skin.

What are the treatment options for vein disease?

Patients can be treated conservatively with medical compression hose. This is often

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not tolerated well, and the hose are difficult to apply.

Most people treat their varicose veins with endovenous ablation. This is a technique using either radiofrequency or laser to obliterate the segment of vein with the abnormal valves. This eliminates the pressure of gravity and relieves the symptoms.

Who should not be treated?

Women should not be treated during their pregnancy except under extraordinary circumstances, and people

LI FE MAGAZINE | M A R CH 2 0 1 6

Vein disease is extraordinarily common, and it can’t be prevented.

But lifestyle choices can reduce symptoms, and effective treatments are available.

with acute deep vein thrombosis should not be treated.

What can happen if varicose veins aren’t treated?

Patients with untreated varicosities can develop increasing swelling and pain. They also may develop clotting or skin ulceration.

How do I know if I have vein disease?

If a patient develops leg pain, swelling or fatigue and has noticeable varicose veins, he or she should seek

an opinion from a physician board certified in vascular surgery to see if varicose veins are the cause of their symptoms.

How common is vein disease?

Varicose and spider vein are extraordinarily common. The condition is two to three times more likely in women and affects as much as 30-60% of the population to some degree.

Can vein disease be prevented?

No, it cannot be prevented. It is inherited and related to pregnancy. Medical grade support hose, exercise and an active lifestyle can sometimes make it less severe.

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ActiveLifeMar2016 w BM.pdf 1 2/18/2016 7:46:52 PM

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M

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CM

MY

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CMY

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HEALTH AND WELLNESS

I

I’m So Tired

By Tatum Pérez Personal Trainer

10 Tips for Better Sleep

love March! It’s full of so many wonderful events: March Madness, St. Patrick’s Day, the first day of spring and, my favorite, my daughter’s birthday. It’s the light at the end of a long winter. However, March is also the month that we spring forward with daylight savings time.

This means that we lose an hour of sleep on the 13th and that the sun will begin to rise and set an hour later. This new light-dark cycle can disrupt our circadian rhythm, making for a tough transition for an early-to-bed and early-to-rise person. Here are 10 tips for better sleep.

1. Reset your clocks for daylight savings at the beginning of the weekend to adjust to the time change before Monday’s work or school day.

2. Get up and outside at dawn, and get as much daylight during the day as you can. Also, turn on bright lights at home in the morning. This helps inhibit the release of the hormone melatonin. This hormone is generally released in dark environments to make us less alert and ready for sleep.

3. Don’t linger outside in the light at night. Come inside, close

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the curtains and blinds, and dim the lights. This will help stimulate the release of melatonin.

4. Eat foods high in melatonin such as tart cherries, raspberries, orange bell peppers, walnuts, flaxseed and tomatoes.

5. Avoid alcohol, caffeine and heavy meals before bed.

While alcohol can make you drowsy, it may also disrupt sleep during the night. Caffeine and heavy meals can also cause restlessness and leave you feeling uncomfortable, making falling asleep difficult.

LI FE MAGAZINE | M A R CH 2 0 1 6

6. Try not to nap during the day.

Instead, take a walk or do squats to energize and wake up. If you need to nap, limit it to 10 to 20 minutes.

7. Get out of bed if you can’t sleep. Staying in bed tossing and turning will only lead to frustration and negative feelings.

Leave your bedroom and find something quiet to do in dim lighting such as reading.

8. Exercise daily. Studies show that active, healthier people sleep better.

9. Most studies agree that a temperature between 60 and 67 degrees Fahrenheit is optimal for sleeping. Our body temperatures fluctuate during a 24-hour period. Sleep is initiated during the time when body temperature really starts to decline. Setting a colder temperature may help you sleep longer and better.

10. Try an aromatherapy diffuser with pure essential lavender oil. Studies have shown that people who use lavender as a sleep aid sleep more soundly and wake up more energetic.

Go to SLEEP. AC TI V E L I FE GU I DE . CO M

>

>>

Spring

Fever 10 -

M

Day Challenge

50

hand-release push-ups

50

50

burpees

squats

50

crossed-arm sit-ups

Depending on your level of fitness, perform 5 sets of 10 reps, 2 sets of 25 reps or—my favorite—chip away at all 50 reps before moving onto the next exercise.

Below are instructions on how to perform each exercise.

A C T IV E LIF E G UIDE .COM

ROUTINE BY TATUM PÉREZ | PHOTOGRAPHY BY EDUARDO PEÑA

arch 20 is the first day of spring, and the countdown to spring break has begun. Are you fit for vacation? Take the Spring Fever 10-Day Challenge to help tone up your physique after winter hibernation.

The goal is to do all 10 days. Each time you skip a day, you must start your count over, trying to get as many consecutive days in a row as you can. Good luck and have fun!

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>>

Hand-Release Push-Up

Perform a regular push-up, but begin lowering your body to the floor until your upper body is touching, and release your hands off the floor so that your entire body weight is supported by the floor. Return your hands to the floor, bring your hips slightly off the floor (just enough to slide a barbell under them), and maintain this space to avoid arching your lower back as you return to the top position.

b.

a.

>>

c.

Squats

Stand tall, with your feet shoulder-width apart and straight, distributing weight over the center of your foot. Squeeze your bottom and brace your core, reach your hamstrings back, then lower yourself down by bending your knees while keeping your shins vertical (knees behind the toes). Then return to standing.

b.

e.

a.

>> Burpee

c.

a.

Bend over or squat down, and place your hands on the floor in front of you just outside of your feet. Jump both feet back so that you’re in plank position.

Drop to a push-up until your chest touches the floor.

Push up to return to plank position. Jump the feet back in toward the hands.

Explosively jump into the air, reaching your arms straight overhead.

a.

b.

b.

d.

>>

Crossed-Arm Sit-Up

Lie face up on the floor with your knees bent, feet flat and arms crossed in front of your chest.

Raise your torso up to sitting position by contracting your abs and curling your torso upward.

Do this daily, and take two 15-minute walk breaks and/or walking lunch breaks. Hydrate well with water, limit your intake of sugar, and consume non-processed foods. Feel good and look good this spring break!

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LI FE MAGAZINE | M A R CH 2 0 1 6

AC TI V E L I FE GU I DE . CO M

HEALTH AND WELLNESS

Eating For TWO

By Jennifer Tinder, M.D.

You show the positive pregnancy test to your husband and become giddy with excitement.

You’re having a baby! Instantly, a flurry of questions flood your mind. practically every muscle in your body to push.

Your diet doesn’t have to radically change either. Of course, no booze. Foods high in iron and folic acid are excellent for fetal neural development.

Don’t worry—it’s okay to have a so-called “cheat day” and have an extra Snickers.

C W H •

an I eat whatever I want for the next nine months?? ill I have to hang up my jogging shoes?

•

•

I

Ease back into working out after your newborn arrives. You’re on an adjusted schedule and your body just experienced a major trauma. Your biggest calorie burn isn’t even going to be on the treadmill—it will be from breastfeeding! A breastfeeding mom should pack an extra 600 calories a day into their diet for the first couple of months.

Nutritionists say pumping protein into your meals during this time is a must, including eggs, yogurt, nuts and chili.

ow many cookies in a day are acceptable during the third trimester?

t’s universally accepted that pregnancy equates to weight gain. However, how much weight you gain during those nine months depends largely on your weight and lifestyle prior to pregnancy. If you are at a healthy body mass index (BMI) for your height and age, pregnancy will probably mean gaining between 25-35 lbs.

A C T IV E LIF E G UIDE .COM

If you have an established exercise routine in place before conceiving, keep at it. The exception to this is common sense—skip the contact sports if that’s your thing. Some women continue to do high-intensity cardio and weightlifting well into their third trimesters. Listen to your body. Pregnancy takes a

Good habits that form before pregnancy will carry on to not just your future, but that of your child.

Obstetrics and Gynecology of Indiana has locations all over Indianapolis, including our newest office in Zionsville in the IU/ Anson Health Complex on West Stonegate Drive. Go to https:// www.obgynindiana.com/

for more information or to schedule an appointment.

massive physical and emotional toll on your body. If you’re experiencing more muscle and joint pain after a workout, dial the intensity back a notch.

If you aren’t a gym rat, yoga, water aerobics and taking walks are all great ways to get in some cardiovascular and muscular strengthening. After all, when you’re in labor, you will be using

25

YOGA BASICS

for hitting the studio and everything after.

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1.Strap It Like It’s Hot Bra

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This strappy bra has strategically placed mesh fabric panels to help you let off steam when you get fired up during your workout.

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From high-intensity sweat dates to coffee dates, this tee has your back.

3.High Times Pant Metta

These high-rise, 7/8-length pants were designed to take you from Hatha to happy hour.

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4.H2Om Waterbottle

This glass water bottle is an ideal companion for yoga classes and gentle workouts—go ahead and get your H2Om on.

5.Define Jacket

Layer on this warm, lightweight jacket before you hit the trails or head to the studio.

6.Wunder Under Pant Hi-Rise

5

These versatile, high-rise pants were designed to fit like a second skin—perfect for yoga at the gym.

7.The Reversible Mat 5mm

This reversible, ultra-absorbent mat was designed to help kick some serious asana day after day and to soak up sweat and wick away moisture—so no matter how sweaty you get, you can always get a grip.

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Clothing & Accesories courtesy of lululemon athletica 26

ACTIVE

LI FE MAGAZINE | M A R CH 2 0 1 6

AC TI V E L I FE GU I DE . CO M

ACTIVE

LIFE MAGAZINE HEALTHY EATING IS AT THE HEART OF HEALTHY LIVING.

EAT+DRINK

EAT + DRINK

E ating R —

By Audrey Barron

aw and Loving It!

Ezra’s Café was created out of my desire to share with our community the magic of clean food for the body, mind and soul.

Y

es, we are vegan, glutenfree and organic, and we offer a plethora of raw options.

But what we serve is, truly and simply, clean food. The dishes and drinks created at Ezra’s are made with only the very best of ingredients.

Everything we use is organic, down to our spices and oils. Why? One reason is flavor. When you start with premium ingredients, the outcome is vibrant and full.

The most important reason, though, is because organic ingredients can help the body heal. The food served at Ezra’s is the epitome of the phrase: “Let food be thy medicine and medicine be thy food.”

After 25 years of almost constant digestive discomfort, hormone imbalance and fatigue, I found the raw food diet.

This way of eating helped my body heal, starting with the physical. I began sleeping better than ever. I had more energy during the day than I had ever experienced, and my immune system was strengthening. Then the real magic began. As the wellness started spreading to my mind, emotions and

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ACTIVE

spirit, I was experiencing a new and deepening connection with all that was around me. This connection allowed me to truly FEEL and be in the moment. I felt myself coming alive. I was becoming balanced—mind, body and soul—and more balance means a higher quality of life. This potential is what we are serving at Ezra’s.

Beyond the healing benefits, our customers keep coming back because our food is flavorful, filling and fresh.

We have new entrees and soups multiple times a week.

Our Grab & Go case allows folks on the go to come in and grab a healthy option and move on with their day, and our smoothie and juice bar offers an abundance of options. Ezra’s also features an Herbal Elixir bar, where you can order lattes and shots made with Chinese herbs.

Do you want a reboot for your health? Detox, lose weight, and boost your immune system with our Enlightened Meal Plan. We take care of all of your food needs for 1, 3 or 5 days, or even a month of healing food made fresh. Call 317 255-3972 to book yours today!

LI FE MAGAZINE | M A R CH 2 0 1 6

Find out more, including information on our monthly cooking classes, at www.ezrasenlightenedcafe.com.

Ezra’s Enlightened Café is located at 6516 Ferguson Street, Indianapolis, in the heart of Broad Ripple Village.

DETOX LOSE WEIGHT FEEL GREAT with Ezra’s Enlightened Meal Plan www.ezrasenlightenedcafe.com 6516 Ferguson Street Indianapolis, IN 46220

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ACTIVE

LIFE MAGAZINE INVITE SOME WHIMSY INTO YOUR WORLD THIS SPRING!

HOME AND GARDEN

HOME AND GARDEN

By Michael Painton

How-To Guide for Feisty Fun Spring Containers In mid-to-late March, colorful blooms emerge from the earth as a perfect symbol of rebirth and new beginnings after the cold winter months.

S

pring is just around the corner and Easter falls especially early this year, so it’s never too early to plan your spring planters and urns. Pretty containers stuffed full of vibrant blooms can decorate your outdoor spaces and entryways. I plant my urns in early spring with various primroses, ranunculus, creeping jenny, ivies, violas and violets in rich shades of blue and purple. When planting a smaller container, limit the variety of plants to 3 or so as to give a uniform appearance. Larger urns are capable of handling a larger variety of plants. Choosing one or two colors as the focus and then using a splash of color from the accoutrement is another way to utilize multiple plant species while not overwhelming the eye.

For added interest, rotate the plants in the center of the container with blooming bulbs, such as daffodils, tulips and hyacinths found at your local garden center. Buy them already blooming and plant gently in the center mound of soil. These forced bulbs should bloom in 5 to 9 days. Add some cut branches of pussy willows, twisted willow branches or grapevine balls to give a finishing touch! When it comes to planting spring containers, there are no strict rules to follow, as they should be fun and whimsical! If your house has window boxes, don’t forget to give them the same treatment.

Spring Urns How-To Guide

1.

Cover bottom drain of urn with screening or broken pottery shards, and top with 2 to 3 inches of gravel for fast drainage.

Fill urn with quality soil mix, leaving about 1/2 inch below the rim.

Mound the soil slightly in center.

2.

Arrange your plantings in the soil, leaving enough room between each for growth. Water as you plant, and add additional soil as needed. After all plants are in place, water the entire planter. Keep plants well-watered throughout the season and replace the center bulbs as the flowers wither. Cover with fabric during frosty nights to prevent damage.

3.

Michael Painton is a residential landscape architect and owner of Seasons by Michael, LLC, specializing in master plans, outdoor kitchens and unique patio spaces. His work will be featured at this year’s Indianapolis Decorators’ Show House & Gardens. He has a graduate degree in landscape architecture from Ball State University and currently serves the Carmel-Indianapolis area. Contact him about your landscape or design needs at seasonsbymichael@ gmail.com or 317 296-4481. See his online portfolio at www. seasonsbymichael.com

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LI FE MAGAZINE | M A R CH 2 0 1 6

AC TI V E L I FE GU I DE . CO M

Photos Courtesy of Christa Gerdes

Please remember that annual plantings will not withstand the heat of mid- to late-summer. Once temperatures begin to rise, replace the plants with ones that can tolerate summer’s heat and humidity.

trees • shrubs •annuals • perennials home decor • gifts • garden art

ACTIVE

LIFE MAGAZINE PACK YOUR HIKING BAGS AND HIT THE TRAIL!

TRAVEL AND EXPLORE

TRAVEL AND EXPLORE

Most Beautiful Hikes in the U.S.

E

xpansive views, towering trees and dramatic geology are just some of the astounding features of America’s most beautiful hiking trails. From routes beside glaciers in Alaska, to pathways balancing on rocky ledges overlooking the rugged coast of Maine, these trails practically demand that hikers carry a camera. And while there will never be universal agreement on the four most beautiful hikes in the U.S., our list makes for a good conversation starter.

WEST MAROON CREEK TRAIL Colorado: 10 miles, point-to-point This 10-mile jaunt follows a lush glacial valley before heading up and over the breathtaking 12,480-foot Maroon Pass, linking the dreamscapes known as Aspen and Crested Butte. Hike West Maroon Creek Trail in July, the height of Colorado’s wildflower season, when waist-high blooms in hues of red, purple, white, and yellow line the trail.

Insider Tip: West Maroon Creek Trail is challenging due to both terrain and altitude. Aspen’s Limelight Hotel makes it decidedly cushier by providing guests with a lift to the trailhead, post-hike accommodations at a partner property in Crested Butte, and a ride back to Aspen the next morning (by shuttle or helicopter, depending on your budget).

HARDING ICEFIELD TRAIL, KENAI FJORDS NATIONAL PARK Alaska: 8 miles, round-trip Step back into the ice age with this spectacular day hike located near Seward in Kenai Fjords National Park. The four-mile trail climbs steeply from the valley floor, through forest and meadow, before rising above tree line and ending at a jaw-dropping lookout over the Harding Icefield—an enormous sheet of snow and ice that stretches for over 300 square miles and spawns 40 glaciers in all directions. There are many scenic vistas en route, with stellar views of Exit Glacier and the Resurrection River.

Insider Tip: Black bears are spotted nearly every day near the Harding Icefield Trail.

Understand bear safety before you go.

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LI FE MAGAZINE | M A R CH 2 0 1 6

PRECIPICE TRAIL, ACADIA NATIONAL PARK Maine: 1.6 miles, round-trip Views of the ocean from the mountains of the Northeast are special, and experienced hikers will say that it’s something you need to experience yourself. We’ve chosen the Precipice Trail in Acadia National Park for said experience. The steep trail climbs 1,000 feet up narrow ledges on the east face of Champlain Mountain in .8 miles, providing a dramatic (and dizzying) view of the rugged coast.

Insider Tip: Don’t be fooled by the short distance (1.6 miles round-trip). This hike is strenuous, steep, and not recommended for those with a fear of heights.

KALALAU TRAIL Hawaii: 11 miles, point-to-point Hugging the jagged Napali Coast on the island of Kauai, the 11-mile Kalalau Trail leads to a secret beach from where it takes its name. Offering the only land access to this part of the island, the trail is mindblowing in its own right, crossing five valleys for an unforgettable fusion of tropical forests, sea pali, or cliffs, and secluded beaches. But Kalalau itself is what makes this trail so extraordinary—a private paradise at the end of the path perfect for camping.

Insider Tip: From Kalalau Beach, follow the dirt path pointing inland. It leads to old agricultural terraces now overgrown with guava, mango and java plum trees. The ripe fruits are yours for the taking.

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