activelife
Simple Nutritional Tips for Endurance Training and Performance Pg. 18 FOR MEN & WOMEN
FREE Guide
Your guide to a healthy lifestyle
YOU’RE ALIVE – GET UP AND
RUN SHARON KRAUTER
Stay Loose: Stretches for Runners
EASY, HEALTHY PASTA LINGUINE WITH CHERRY TOMATOES AND CLAMS
How to Run Your First Marathon
April 2011
Knee
Injuries
on
Runners
The
Truth about
Saturated
Fat
Success Stories Sheila Bannister
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Vol. 3 Issue 4 (#42)
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in this issue
Fitness Department 09 STRENGTH TRAINING
34 SUCCESS STORIES
FOR RUNNERS
26
SHEILA BANNISTER
RECIPE
HOW TO RUN YOUR FIRST MARATHON
25 EASY, HEALTHY PASTA
LINGUINE WITH CHERRY TOMATOES AND CLAMS
28STRETCHES STAY LOOSE: FOR RUNNERS
(Tatum Pérez)
32 TREADMILL VS.
OUTSIDE RUNNING
Nutrition Department
Health Department
11 SUPPLEMENTS
12 SPRING IS IN THE AIR
14 THE TRUTH
13 KNEE INJURIES
18 SIMPLE NUTRITIONAL TIPS
17 PLANTAR FASCIITIS—
TO SUPPORT YOUR RUNNING
ABOUT SATURATED FAT
FOR ENDURANCE TRAINING AND PERFORMANCE
ON RUNNERS
“HEEL” THAT PAIN
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By Laura Marenco, CPT
Fitness
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Strength Training
T
here are at least three good reasons for distance runners to acquire a sizeable level of general strength in both the legs and the upper body. First, workloads of greater intensity can be managed more easily. Second, greater muscular strength decreases the risk of joint injury or overuse strain by minimizing connective tissue (bone, ligament, tendon, or cartilage) stress, which plays a part in maintaining joint integrity. Third, a progressive resistance exercise program helps strengthen these connective tissues, making the entire support system more durable.
Why Weight Train? As an example of the benefits strength training can provide, recent studies have shown that as few as six weeks of proper weight training can significantly reduce or completely relieve kneecap pain or “runner’s knee.” It also reduces the recurrence of many other common injuries, including nagging hip and low back pain. By strengthening muscle, as well as bone and connective tissue (ligaments attach bone to bone, and tendons attach muscle to bone), weight training not only helps to prevent injury but also helps to reduce the severity of injury when it does occur. In addition to injury prevention, weight training improves performance. Studies show that with as little as ten weeks of weight training, 10K times decrease by an average of a little over one minute. The research has also shown that running economy, defined as the steady-state oxygen consumption for a standardized running speed (milliliters per kilogram body weight per minute), will be improved due to weight training. By improving running economy, a runner should Runners
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be able to run faster over the same distance due to a decrease in oxygen consumption. Improved running economy would also increase a runner’s time to exhaustion.
for
Setting Up the Program So, how do you go about designing the most effective progressiveresistance exercise program to improve running
Runners prime movers). Antagonist muscles are the muscle or muscles that can slow down or stop a movement. Antagonist muscles assist in joint stabilization.
performance? What type of equipment should be used—body weight, free weights, or machines? The answer to this question is probably a combination of all three. There is no single method that can be shown to be unequivocally superior. The runner’s competition or peak running schedule dictates how those time periods are used. Train regularly; failure to do this is close to a waste of time. • Ensure muscle balance by training antagonists as well as agonist muscle groups. Agonist muscles are defined as the muscle or muscles most directly involved with bringing about a movement (also known as
• Provide a progressive overload stimulus. In other words, you must progressively place greater-thannormal demands on the exercising musculature for desired increases in strength to occur. • Work the muscles throughout their full range of movement so that strength gains occur in the full range of motion. Failure to do so could result in injury. • Allow adequate time between training sessions for recovery and physiological adaptation to occur. And remember, always consult our physician before you start any exercise program.
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LETTER FROM THE EDITOR
activelife Guide
Your guide to a healthy lifestyle
Running Season Comes Again
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSISTANT EDITOR FELIPE SARMIENTO
SENIOR WRITER MATTHEW HUME
5K - 10K - 1/2 Marathon... Anyone?
CONTRIBUTORS
l i W r p A elcome back to another edition of
If you have any comments or suggestions, please e-mail us at editorial@activelifeguide.com. We would like to hear from you. And remember—be active, live well!
activelife Guide! In case you hadn’t noticed, spring has sprung. With spring comes the promise of new beginnings, and there is no better time to start on a new path to better fitness and healthier living! This month’s featured athlete, Sharon Krauter—a running, swimming, cycling triathlete and personal trainer— shares her own exercise and nutrition tips, along with stories that will inspire and motivate. And Tatum Pérez, our latest fitness model, demonstrates nine easy stretch exercises you can use as a pre-run warm-up. Following this routine for a few minutes before a run may just prevent a trip to the doctor. If you’re thinking of starting a fitness routine this spring, check out the informative articles in this issue, and please consult with your physician before you begin.
Eduardo EDUARDO PEÑA
EDITOR - IN - CHIEF
KIM BRENTON LAURA MARENCO ROBERT PRATHER CORY BLACK CHUCK LEHMAN ROGER SPAHR CLIFFORD FETTERS
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BRAND PHOTODESIGN
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_________________________ BE ACTIVE, LIVE WELL _________________________ © 2011 activelife Guide Corp. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by activelife Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide is a registered trademark of activelife Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.
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By Roger Spahr, MD
Nutrition
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Supplements to Support Your Running J
ust the other day during a new patient interview, I encountered a history that included running two to four miles, four times per week, as the patient’s physical activity. Among the patient’s complaints were issues with dry skin, fatigue, muscle cramps, hormonal irregularity, and tendonitis. The person used to be healthier before running! This is not condemning running; it’s a recognition that running stresses the body. If you have a bank account and make more withdrawals than deposits, you run into a money deficit. The same goes for your body. Just by breathing, the oxygen you use creates free radicals which may cause cellular damage. Multiply that by the increased activity from exercise and there is a great burden for your body. Burning energy will result in the release of lactic acid, wear and tear of tissues, loss of minerals and vitamins, and depletion of fluids through sweat, respiration, and consumption of resources. So what can you do to preserve and even enhance your function? The lay literature is rife with carbohydratestocking potions. Certainly,
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adequate carbohydrates are very important to generate energy for muscle activity. Recent information over the past decade has indicated that most athletes are deficient in proper fats, proteins, and antioxidants. Some of the best ways to consume the appropriate
heat breaks them down into rancid oils. Canola, sesame, and coconut oils are the best for cooking.
• Fish oils (2,000mg combined DHA/EPA)
Proteins should be consumed at levels of 30% of total calories and at 2.2 grams per pound body weight. These can be of vegetable or animal
• Proanthocyanidins, or OPC (2 mg per pound body weight)
C t i V oils are to use specific oils for cooking and flavor enhancement of food. Olive, flax, coconut, sesame, and canola oils are often used with food. Olive and flax are best used for flavorings and dressings; they are not used as much for cooking since high
sources; however, they should be lean proteins with minimal saturated fats. Consider the following supplements to your diet if you’re a runner. • Multivitamin each day
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• Vitamin C (1,000mg per day)
• Trace mineral supplement • B-complex supplement—especially B5 (panothenic acid), as this supports your adrenal gland, which supports stress hormone release. • Protein supplement (Whey, pea, hemp proteins: 20-30 gm per day boost) Carbohydrates from vegetables and fruit sustain better during a run. Beware of too much carbohydrate loading from grains, as this may cause increased acidosis during the run. Running should be a process that builds energy, endurance, and health. In order for this to occur you need to provide your body with the means to supply it with the ingredients to repair and enhance your body. Don’t be penny wise and pound foolish. Prepare your body like you prepare by getting the right shoe. Be happy, and keep on running.
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By Chuck Lehman
Health
PRING S T
here’s nothing better than April in Indiana when it follows a depressing winter like this year’s. It’s time to get outside, start working in the yard, and take the Mini-Marathon training to the streets. It’s all great—unless you’re one of more than 50 million Americans suffering from allergies that come alive this time of year. Spring is literally in the air. The warmer weather is driving airborne allergens including weeds, spores, mold, grass, and tree pollen through the roof. That means allergy symptoms like sniffling, sneezing, itchy eyes, and a scratchy throat are here to stay for many months. Preventing allergic reactions depends on the allergy in question. For example, food allergies are prevented by not eating the food. (You may love peanuts or shellfish, but it quickly becomes evident if the affection is not mutual.) Allergies to pollen or mold, however, are more challenging because complete avoidance can be difficult. You can’t stop breathing. With a nearly unlimited number of spring allergies out there, it’s hard to
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figure out which one is playing havoc with your eyes, nose, or throat. It sounds like a great idea to take a few months off and travel to an area where there are no allergens, but that’s not reasonable or feasible. You may leave one particular strain of pollen behind only to be affected by a different one. (Moving to the frozen tundra might eliminate the exposure, but it’s probably not where we want to live.)
IR A
IS IN THE
the same time can be just as bothersome. When symptoms are severe, consult an allergist or your regular physician. Allergies are controllable with a variety of remedies. Some over-thecounter remedies can be quite effective if you know what you’re up against and how
great the challenge. Some cases require specific medical treatments. As with all healthy living, it starts with the basics and having the right information. For now, it’s all about enjoying the outdoors during the upcoming “allergy season.” And good luck in the Mini!
As with all problem solving, knowledge is key. Knowing what you’re allergic to is the best first step toward knowing what to do about it, and there are a variety of tests available. One of the most common is testing the skin. The most common type of blood test used is the enzyme-linked immunosorbent assay (ELISA or EIA), which measures the blood level of a type of antibody the body makes in response to certain allergens. This test provides you with an allergic range, which tells you “how allergic” you are to certain allergens. You may not be severely allergic to any one thing, but reacting mildly to several irritants at
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W
hile direct blows to the knee will occur, the knee is more susceptible to twisting or
stretching injuries, taking the joint through
Knee Injuries
on
a greater range of motion than it can tolerate. If the knee is stressed from a specific direction, then the ligament trying to hold it in place against that force can tear. Ligament stretching or tears are called sprains. These sprains are graded as first, second, or third degree based upon how much damage has occurred. Gradeone sprains stretch the ligament but don’t tear the fibers; grade-two sprains partially tear the fibers, but the ligament remains intact; and grade-three tears completely disrupt the ligament. Twisting injuries to the knee put stress on the cartilage or meniscus and can pinch it between the tibial surface and the edges of the femoral condyle, causing tears. Injuries of the muscles and tendons surrounding the knee are caused by acute hyperflexion or hyperextension of the knee, or by overuse. These injuries are called strains. Strains are graded similarly to sprains, with first-degree strains stretching muscle or tendon fibers but not tearing them, second-degree strains partially tearing the muscle tendon unit, and third-degree strains completely tearing it. There can be inflammation of the bursas
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(known as bursitis) of the knee that can occur because of direct blows or chronic use and abuse. Acute knee injuries fall into two groups: those where there is almost immediate swelling in the joint, associated with the inability to bend the knee and bear weight, and those in which there is discomfort and perhaps localized pain to one side of the knee, but with minimal swelling and minimal effects on walking.
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By Clifford Fetters, MD
Health
The
Truth
about Saturated Fat 220
19g
T
14
he news media and even the
is very little evidence to support this
from 18 pounds per person per year to
medical establishment have
theory. In fact, prior to 1920 coronary
4. Research studies have shown that
demonized all fats as being bad
heart disease was rare. Today, heart
by decreasing saturated fat in one’s
for you. Back in the 1950s and 1960s,
disease causes at least 40% of all
diet, a person’s risk for death from
doctors postulated that saturated fat
deaths in the United States. During
cancer, brain hemorrhage, suicide,
and cholesterol in the diet was leading
this time, animal fat consumption in
and violent death is increased. Studies
to the increased incidence of coronary
America has declined from 83% to 62%
from northern India, Japan, France,
heart disease. The truth is that there
and butter consumption has decreased
and studies of Eskimos have shown
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that these people can consume a high
modern society. Most of us have
best to consume fresh, whole, natural
percent of their caloric intake from
become so overwhelmed with work
foods and avoid processed foods. As
animal fats and be virtually free from
that we have left no time or energy to
a general rule, if it comes in a bag,
heart disease.
prepare healthy, wholesome meals.
box, or can, avoid it. If you must eat
The Standard American Diet is truly
processed food, learn to read labels.
Saturated fats have many benefits.
SAD! This includes the consumption
Avoid any food that contains partially
They constitute at least 50% of our
of partially hydrogenated fats and
hydrogenated or hydrogenated fats.
cell membranes and are responsible
oils, excess consumption of refined
Polyunsaturated vegetable oils like
for maintaining proper integrity. Eating
carbohydrates in the form of sugar
corn oil, safflower oil, and canola are
saturated fats improves cardiovascular
and white flour, vitamin and mineral
the worst oils you can eat and use for
risk factors. They help raise levels of
deficiencies from poor digestion,
cooking, as these are rich in unhealthy
HDL, the so-called good cholesterol,
lack of physical activity, and the
omega-6 fats. They also tend to
and they lower lipoprotein(a), also
overexposure to heavy metals and
become easily oxidized or rancid when
called Lp(a), which is a substance that
other environmental toxins.
exposed to heat from cooking, which
is strongly correlated with risk for heart
results in the formation of trans-fat and
disease. They play a vital role in the
In addition to having an active lifestyle,
damaging free radicals. Coconut oil is
health of our bones, allowing calcium to
the best way to prevent heart disease
the ideal cooking oil. Do not be afraid
become incorporated into the skeletal
is by consuming a diet that provides
to cook with real butter or even lard.
structure. Saturated fat enhances our
animal foods rich in vitamins B6 and
immune system and improves lung
B12, preferably animals that are raised
function.
free range and are hormone and
Here’s to your health!
antibiotic free. We should consume
Dr. Clifford Fetters, and PAs Swathi
The true cause of heart disease is not
a wide variety of organically grown
Rao, Karin Henderson, and Doug
from eating animal fats and cholesterol,
fresh fruits and vegetables, nuts and
Ladika all practice traditional and
but rather the eating habits of our
seeds, and drink purified water. It is
functional medicine in Carmel, Indiana.
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• • • • • •
By Robert Prather, DC, DABCI, BCAO, LAc
Health
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PLANTAR FASCIITIS—“HEEL” THAT PAIN Plantar fasciitis is the most common cause of heel pain and is very common among athletes— especially runners. The plantar fascia is the tough connective tissue that connects your heel to your toes. The repetitive stress from running can lead to small tears in the plantar fascia, and those tears can become irritated. The pain from this irritation is most likely to be noticed as a stabbing pain in the heel when you get out of bed first thing in the morning. Most describe it as a really sharp pain in the heel, but the pain can also radiate along any point on the bottom of your foot. It can be a burning, an aching, or even just a tightness. About 2 million Americans each year get plantar fasciitis, and I always notice a huge influx of patients with this problem around this time of year. Left untreated, it can actually lead to knee or hip issues. The pain is something you definitely shouldn’t ignore.
an important part of any biomechanical exam. Often, patients get immediate relief from a foot adjustment alone. If your feet aren’t happy, you’re not happy. Proper alignment can help avoid other foot-related injuries. Adjustments are absolutely critical to get the structure in line, as structure determines function. Orthotics Proper footwear is key to providing necessary support for your feet. Our office uses a computerized gait analysis tool in which a patient walks across a pad that shows how their foot distributes force. That data is then sent over to an orthotics group we work with that produces customized orthotics for the patient. If you have any kind of decreased arch, orthotics are an important solution.
The most common medical treatments are surgery, where the fascia is cut away from the heel; steroid injections to the foot, which doesn’t solve the underlying problem; and non-steroidal anti-inflammatories, which can damage the liver. There are several natural, non-invasive alternatives to consider.
Adhesion Release Treatment If you have a muscle, tendon, ligament, or, in this case, fascia that is contracted for long periods of time, you can get adhesions. We use the adhesion release treatment for many areas, but it is particularly effective for plantar fasciitis. We’ve seen patients with pain levels at a 6 or 7 go down to a pain level of 1 or 2 after just one or two treatments.
Chiropractic Adjustment A patient of mine who was referred for foot adjustment saw me make a back adjustment on another patient. He remarked, “Oh, you adjust the back, too?” That’s usually the opposite reaction that I get, as most people think chiropractic adjustments are just for the spine. But evaluation of the feet is
Nutritional Therapies First, you want to take down the inflammation, and the pharmaceuticals often used for that are quite dangerous and carry FDA warnings. But there are natural and safe ways of reducing inflammation such as bromelain, which is an extract from pineapples. It’s an excellent and effective anti-inflammatory.
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There are also pancreatic enzymes, which are what your own body uses as an antiinflammatory. I’ve had several medical doctors and patients report that this is just as effective as a steroid, and even worked more quickly in many cases. Second, you want to rebuild the damaged tissue. There are ligamentous types of supplements that are known to help remake fibrous material, and the body can use it to repair the damage by rebuilding the tissue. There are herbs that are very well known to take down pain and inflammation, as well as homeopathics that are specifically for pain. So there are some very nice, natural things you can take that have no side effects and can be extremely helpful without all the worries of the pharmaceuticals. Ultrasound and Diathermy Ultrasound can help break apart the damaged tissue and adhesions. Diathermy is absolutely wonderful in getting blood into the area. Oftentimes, to get the healing process going, you need to stimulate the blood flow. I’ve seen amazing results in patients, particularly those with neuropathy. Pay attention to the warning signs your feet are giving you. You need to get it checked out before it becomes a much more serious problem that can cause permanent damage. Dr. Robert Prather of the Prather Wellness Center is the host of the Voice of Health radio show, which airs every Saturday at 9AM on Freedom 95.9 FM WFDM and online at www. TheVoiceOfHealthRadio.com.
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By Cory Black
Nutrition
Simple Nutritional Tips
for Endurance Training and Performance
T
he key to a great event, whether you’re an elite athlete or a newbie completing your first 10k, comes down to understanding how your body works when it comes to hydration, fueling, and post-training nutrition. When followed, anyone will feel and perform better while training and have a better event result, whether it is to finish and not “bonk,” or to achieve a new personal best.
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Keep Your Engine Running Ignoring hydration and electrolyte replenishment quickly leads to a “did not finish.” If you don’t drink enough, you’ll suffer from performance-ruining dehydration. Drink too much, and you’ll end up with impaired performance and may be flirting with life-threatening water intoxication at the extreme.
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In general, fluid intake of around 20 ounces per hour, roughly the equivalent of a standard water bottle, is optimal; for lighter athletes, or when exercising in cooler conditions, an intake of 16 ounces per hour is best for most. Start with these guidelines and listen to your body and you’ll avoid extremes. Far too many forget to replenish electrolytes or mistake salt intake for true
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electrolyte replenishment. Replenishment needs to include sodium, chloride, calcium, magnesium, and potassium, as all these minerals work synergistically for important body functions. Whether in the form of pills, water tabs, or fortified gels and drinks, look for products that provide a complete spectrum of electrolytes.
Replenish Energy Reserves During events of over 30 to 40 minutes, your body needs replenishment to carbohydrate reserves. Not getting the carbs you need is what can lead to a “bonk.” But just like hydration, your body will react poorly to both extremes, and overconsumption will lead to a timeout on the sideline waiting for your stomach to stop its revolt. You don’t need to replace all calories being burned, as your body taps into its vast energy stores, but you do need to replenish with easy-to-absorb carbohydrates. For most, this will vary from 100 to as much as 300 calories per hour. Every body is different, and what is
important is to listen to your body while training to avoid the extremes. The energy source you use during the exertion of an event is very important. Avoid solid foods, such as bars, as solid foods require more energy to be absorbed by your body and increase the likelihood of lethargy and vomiting. Drinks and gels provide an easily digestible energy source. Also, avoid sources that primarily contain simple sugars. Simple sugars are inefficiently absorbed by the stomach and can lead to discomfort, as well make a poor source for sustained energy. Look for products that provide complex carbs from ingredients such as maltodextrin, and avoid fructose and sucrose.
faster, efficiently adapting to physical stress, and adapting to store more and more readily available fuel in muscles. Don’t waste your training efforts by ignoring the importance of recovery nutrients.
Recovery – What You Do Today Impacts Tomorrow!
Look to recover muscle glycogen with a good source of complex carbohydrates such as maltodextrin, which is most effective. A whey protein isolate source is most effective for muscle recovery and is considerably more bioavailable when compared to other sources, such as whey protein concentrate or soy protein. Glutamine is an amino acid that is both beneficial for immune system support and glycogen replenishment. Try to consume all these nutrients following training within the first 30 to 60 minutes, when your body is most receptive.
What you do immediately following your workout greatly impacts how you perform tomorrow. If you give your body what it needs immediately after exercise, when it’s most receptive to replenishment, it will respond wonderfully—recovering
There is no exact one-size-fits-all approach, so experiment with these nutritional guidelines during training, and start seeing what works and what doesn’t. One thing will be true for everyone: you’ll start feeling and performing better. Stop in for a FREE Meal Plan Guide!
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Cover Story
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YOU’RE ALIVE – GET UP AND
RUN! SHARON KRAUTER
“My favorite moments are seeing my clients accomplish things they never thought to be possible,” she says. “Being active and fit improves self image, and having a good self image allows us to share love and positive emotion with others. Physical activity and healthy lifestyle management reduce stress levels, give us more energy, and make us more productive in many different areas of our life. I am all about changing lives!”
TURN THE PAGE FOR MORE.
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By Matthew Hume | Photographs By Dan Brand
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Cover Story
W
ith spring springing up for us to take notice, my mind is racing— you’ll forgive the pun, I hope—to come up with new and exciting ways for me to get out and enjoy nature while improving my health. I live within walking distance of a bicycle store; and after getting to know this month’s model of active living, Sharon Krauter, all I want to do is watch Breaking Away while letting Queen’s “Bicycle Race” play on repeat. (After the movie’s over, I’ll take a walk to the bike store next door and see what they’ve got to offer.) I had the pleasure of chatting with Sharon a few weeks ago on the evening before she left for her native land of South Africa to compete in the 2011 Cape Argus Pick ‘n Pay Cycle Tour, a just-over-100K trek through the winding, mountainous region of Cape Town and its surrounding countryside and sea vistas. Imagine cycling in a cool breeze, with the green trees on the mountains above and the crystal-clear blue sea lapping at the shore below. Now imagine yourself peddling harder to see just how well you can compete against some of the world’s best cyclists. (Lance Armstrong competed in the 2010 race.) Kind of makes you want to “get on your bike and ride,” doesn’t it?
S
haron Krauter has been riding her bike—and swimming, and doing cross country, and competing in track and field—since she was very young. “I was six-years-old when I won my first 100M dash,” she tells me. And as she grew, she kept adding to her repertoire of sports. “I knew that I wanted to make athletics my life.” During college, she considered starting a degree in exercise science or human performance. But as it often does, life took a different turn. Her sister had been a nanny here in the States, and when her sister moved on, Sharon was offered the position. So with college under her belt, Sharon came to the U.S. for the first time, setting up shop right here in Indianapolis. (And no, she can’t claim to have swum from South Africa; perhaps that’s in her future
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plans.) “I got my first group fitness certification when I was 16 and still living in South Africa,” Sharon tells me. When she moved to Indianapolis, she began taking courses to get into the fitness industry in the States, and she eventually began personal training and teaching group classes here in the city. She’s currently a personal trainer at Life Time Fitness.
“M
y philosophy towards health and personal fitness has changed over the years,” Sharon says. A few years after her move to the United States, Sharon was dealt two devastating blows. Her father, whom she loved dearly, died unexpectedly of a heart attack at age 57. Shortly thereafter, her young son—now about to turn 12—was diagnosed with autism. Both of these trials helped to redefine and strengthen her convictions towards healthy living. “If you’ve got your health, you’ve got it. It’s not about ‘how alive’ you are—you either are or you aren’t!” Witnessing the struggles her son goes through everyday makes Sharon even more grateful for the control she has of her life. “I see my son, who can’t make decisions for himself. Well I have—and you have—the opportunity to make a decision that today is going to be an amazing day!” Recently nominated onto the board of the Autism Society of Indiana, Sharon is able to take the lessons she’s learned to help counsel parents of children newly diagnosed with the disease. “I’ve learned that autism isn’t a death sentence. I’ve watched my son grow, and over the years, I’ve learned acceptance.” Through her personal training, and now through her work with the Autism Society, Sharon passes on her love of life and passion for well-being to those around her. “How lucky I am to be able to help people change their lives,” she says in wonder. “Life is all about attitude. If your mental health is in good shape, your physical health will follow—having a healthy mind, body, and spirit is my definition of optimal health.” Give yourself five minutes to talk with Sharon, and you will feel
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firsthand the spark that comes as a result of healthy, active living.
L
et’s talk healthy body. Sharon has led a healthy lifestyle from a very young age—so what is her secret? “What I do to stay fit depends on my fitness goals at any one time,” she tells me. Sharon believes strongly that setting fitness goals is a must. “Setting goals keeps us focused and motivated and gives us a clear mental path on what needs to be done,” she says. And while not all her clients are endurance athletes, Sharon encourages them all to set aside one hour of everyday for themselves. “It doesn’t always mean running on a treadmill for that hour at an incline of 15,” she says. “It could be a yoga class, an hour of meditation, or simply a brisk walk outside.” What’s most important, she says, is that we devote some daily quality time to ourselves to “connect and reflect.” Sounds like healthy body and healthy mind really do go hand in hand.
P
roper nourishment of the body and mind cannot be taken lightly. “What do I eat? That’s the milliondollar question!” Sharon laughingly tells me. She says that nutrition is as important as daily exercise—perhaps even more important. But important doesn’t necessarily mean difficult; a few simple guidelines keep Sharon on track. “First, I eat as naturally as possible—I limit preservative intake, artificial sweeteners, caffeine, and the dreaded high fructose corn syrup,” she says. “I stick as much as possible to fresh fruit and vegetables, whole grains, and healthy sources of protein, and I maintain adequate water levels.” Additionally, control of portion size is key to successful nutrition. “Over the years, our portions have become so distorted—we are simply eating way too much,” Sharon says. When looking at your daily intake of food, she recommends first finding out what your own body requires to function daily. “Everybody’s basal metabolic rate is different, so this is something that needs to be done at a personal
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level. Remember that eating too few calories is just as detrimental as eating too many.”
F
ollowing her own advice, Sharon has clear fitness goals set for herself. She has a three-year plan outlined, culminating in her completion of the Ironman Hawaii. “It would be the ultimate race of a lifetime for me—and I intend to compete in my 40th year!” About to turn 38, she jokes that she needs to step on the gas: to reach her goal, she must first qualify by earning a sufficient time in another full Ironman triathlon. Sharon’s immediate goals for this year include the Cape Argus Cycle Tour, the Indy 500 Mini-Marathon (this will be her 15th consecutive year!), the Tour de Cure (a 100-mile ride on the Speedway), and finally, the Ironman 70.3 Muncie (a half Ironman, formerly the Muncie Endurathon). She’s also completed five Indianapolis Marathons and three Chicago Marathons. Of all her athletic accomplishments, Sharon singles out the Boston Marathon as her favorite. “As long as I can run, I will continue to run that race,” she says. “My main focus this year,” Sharon says, “is balancing my time between my two beautiful sons—the loves of my life—work, and my race training.” With her ability to achieve balance, I somehow believe Sharon will reach her Ironman Hawaii goal. Who’s with me?
I
f your goal is not to complete a triathlon but rather just to get started in establishing a fitness routine, Sharon offers her workout philosophy. “The first step towards complete health is committing to yourself—doing it for you and not for anyone else. You have to want to be healthy,” she says. “Exercise should be fun—not a burden—and that’s why it’s important to choose activities you like and enjoy.” Of course, any beginner wants to know how many minutes of exercise is ideal. “This changes all the time with the fads of the fitness industry,” Sharon says. “Having been in the fitness industry for so long, I’ve come up with my own exercise prescription.”
First and foremost, she says, start with baby steps. “Rome was not built in a day—but only because I wasn’t on the job!” she jokes. For those starting at the beginning, Sharon recommends 3 days a week for 45 minutes at a time. “Cardiovascular work is a great place to start,” she suggests. After a month of consistently working out 3 times a week, add in another day and some more time if you can, eventually working up to 60 minutes. “Once you’re at 60 minutes, split that into 30 minutes of cardio and 30 minutes of resistance training,” she says. “Both are equally beneficial and go handin-hand in reaching optimal results.” Eventually, Sharon suggests working out 4 to 5 days a week. More extreme fitness goals will require more time.
S
haron can be proud of her many athletic accomplishments, and if things go according to plan, she’ll be adding a few more feathers to her cap in the next couple of years. But what really matters to her? “My favorite moments are seeing my clients accomplish things they never thought to be possible,” she says. “Being active and fit improves self image, and having a good self image allows us to share love and positive emotion with others. Physical activity and healthy lifestyle management reduce stress levels, give us more energy, and make us more productive in many different areas of our life. I am all about changing lives!”
T
he most important message Sharon wants to get across is short and sweet: start today. “Don’t put it off,” she says. “Your heart is what keeps you going, so stop with all the excuses.” No nonsense there. Join a gym or a group exercise class. Find a personal trainer to help you reach your goals. Whatever the route you choose, Sharon urges you to take that first step towards a healthier lifestyle—or to set some new fitness goals if you’re already on the road. “It always comes down to the choices you make in life,” she says. “And how lucky we are to be able to make those choices.”
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April 2011 |
activelife Guide 23
An activelife in the
Spotlight Sharon Krauter
Recipe
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Easy, Healthy Pasta:
Linguine with
Cherry Tomatoes and Clams
Preparation 1. Drain clams and reserve clam juice. In a large nonstick skillet, heat olive oil over medium-high heat, add onion, and cook until soft, about 5 minutes. Stir in garlic and cook 30 seconds more. Add tomatoes, stir, and cook for 1 minute. Stir in reserved clam
Ingredients 1 can (10 ounces) whole baby clams 1 tablespoon olive oil
tablespoon water and whisk into boiling low and stir in clams and parsley.
1 clove garlic, minced 1 pint cherry tomatoes, cut into halves 1-1/4 cups reduced-sodium chicken broth 2 tablespoons lemon juice 1 tablespoon cornstarch 2 tablespoons chopped parsley 1 head iceberg lettuce
In small bowl, combine cornstarch with 1 broth mixture; boil 1 minute. Reduce heat to
1 medium onion, diced
3/4 pound linguine
juice, broth, and lemon juice; bring to a boil.
2. Cook linguini and combine with clam sauce. Slice iceberg lettuce into wedges and serve as a side salad with pasta.
Nutrition Calories 446, Total Fat 6 g, Carbohydrate 75 g, Fiber 4 g, Protein 22 g.
For more recipes, go to our Web site: www.activelifeguide.com/recipes
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activelife Guide 25
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Training
How to Run Your First Marathon
T
he marathon is the longest and most difficult race most runners ever attempt. It’s also the most popular. Almost anyone can complete a marathon, but whether they can complete it without injury and without great pain and sorrow is the real test. Will you be one of those who just manages to complete it, or one who finishes with a smile and a great outlook for the rest of the day?
How long have you been running? Though many new programs have put new runners into marathons, this isn’t what is advised. The general rule is 26 activelife Guide |
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that you need to have run regularly for one to two years before you begin training for a marathon. Why the wait? A marathon is approximately 52,400 foot strikes. This will tear away at your body, especially your joints. Your body needs to build up to this kind of abuse and a 26-week (or less) training program just doesn’t suffice for most people’s bodies to adapt properly.
time to adapt to the pounding that it will be taking. Be sure to run at least five miles a week during this time on pavement, as that is likely to be what you are running on in the marathon. Training solely on a track or trail will cause you to hurt much worse after the marathon.
How many miles have you been putting in?
Before you get ideas of racing marathons, it’s a good idea to try out a few smaller races, like 5Ks or 10Ks, even a half marathon (assuming you’ve trained for it). This is important because there are many new experiences that races bring that regular training does not. If you
It is advisable to put in at least twenty miles per week for several months before you start training for a marathon. The reasons are the same as those above. Your body needs
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Have you done races before?
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haven’t raced before you start training, be sure to work some races into your schedule. Your first race being a marathon is a surefire way to have a tough 26.2 miles.
Do you have proper respect for the distance?
weather is not a great marathon to start with. You’re limiting your chances of finishing. The same could be said about a very hilly course or a course that is not beginner-friendly. (You may be amazed at the amount of races that are not for beginners.) Find races that advertise they are good first marathons.
It may not seem important, but a great way to get injured is to think you can just start running long distances without the proper time and effort. Just like speed takes years of training for many people, distance isn’t something you just jump into. It’s important to respect the distance (and your body) by allotting the time you really need. If you are looking for instant gratification, try a 5K. Marathons are about patience, including before you line up at the starting line.
Have you talked to your doctor?
Have you thought about the conditions?
Have you done your research?
It’s important to think about what race you plan to do. Very hot or very cold
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This is especially important if you are going to ignore this advice about putting in a year or more of running regularly before you start training. Tell your doctor what your plan is; perhaps go over the training schedule you plan to do with him or her. Your doctor may suggest tests (like a cardiovascular stress test), give you an alternate plan, or just send you on your way to get started.
Have you read some books on marathons? Have you talked to people who have completed a marathon? Are
those people still running regularly? (You might think twice about someone raving about their marathon experience if they stopped running afterward.) It’s a good idea to get a lot of information before you start training. Analyze different training schedules and really think about how that training will affect your schedule. Be honest with yourself about whether you can do what is needed.
Consider why you are training. If your goal is weight loss and you think that marathon training is the way to get there, you are probably headed down a path to injuries. While you may lose some fat while training for a marathon, marathons and dieting are a bad mix. Your body will need nourishment now more than ever. Eating healthier but not having much of a calorie deficit will help you tone up, and yes, lose some weight, during marathon training, but your major focus needs to be completing the marathon in good health.
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Workout Exercise
Tatum Pérez Fitness model Tatum Pérez joins the activelife Guide family.
PHOTOGRAPHY BY DAN BRAND
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For more routines you can do at home, visit activelifeguide.com
S tay Loose: Stretches for Runners
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Workout Exercise
1. Shoulder Stretch ACTION: Place your left arm across the front of your body. Your right hand is on your left elbow. Pull your left elbow across your chest. Hold stretch for 20-30 seconds and repeat with the other side.
tip:
Incorporate this utine activelife Guide ro to ts into your workou ss ne re reduce muscle so y. ur and prevent inj
2. Wall Push-up #1
3. Wall Push-up #2
ACTION: Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
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ACTION: From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
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4. Wall Push-up #3 ACTION: Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
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5. Heel To Buttock
7. Quadriceps Stretch
ACTION: Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
ACTION: Kneel, without resting back on your heels. Lean back with your body erect and your arms to the side. Hold for 15 seconds.
8. Groin Stretch ACTION: Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
6. Iliotibial Band Stretch ACTION: Stand about three feet from a wall with left siding facing the wall; put your left hand on the wall with your arm straight for support. Shift weight onto leg closest to the wall. Shift hips towards the wall without shifting the shoulders towards the wall; other leg should be relaxed.
9. Hamstring Stretch ACTION: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.
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activelife Guide 31
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Training
Treadmill vs.
Outside Running
Is It the Same Workout?
Should You Train on a Treadmill?
In general, you will get a fairly comparable workout on a treadmill as you do outside as long as you maintain the same effort level. You can usually judge this based upon your heart rate or your rating of perceived exertion. If, however, you run the same pace on the treadmill as outside on flat pavement, you will expend less energy on the treadmill. This is due to the lack of wind resistance and terrain changes, and also because the treadmill belt helps propel you along. In order to compensate for the treadmill’s momentum, studies have found that simply raising the treadmill incline to 1% will better simulate the energy expenditure of walking or running on flat pavement outdoors.
If you are training for an outdoor running or walking event, obviously, you will want to train for the race conditions, which means getting outside. It’s fine to do some of your training on the treadmill, but try to do at least 60% of it outdoors in order to train your body for the real deal. You’ll be much more prepared for the demands on your muscles and joints by running on varied terrain if you run outdoors. You’ll also become accustomed to running in varied weather conditions and learn what to wear for different temperatures. Another important consideration is that the treadmill doesn’t have any way to simulate downhill running, which is essential if you are running an event that has
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uneven, or varied, terrain. Similarly, there aren’t turns on a treadmill, which is another important adaptation your body needs to make if you plan to run outside. There are, however, a few great reasons to use a treadmill as a part of your training.
Treadmill Running Pros: • No weather, temperature, or terrain issues. • Can stop anytime you need or want. • Can workout while watching TV if you like. • Smooth, cushioned surface is easier on the joints. • No concerns about personal safety.
Outdoor Running Pros: • You can run anywhere. • It’s much more functional for daily activities. • You get to enjoy the scenery, get fresh air, notice changing seasons, weather, and enjoy nature. • It’s generally more challenging and you expend more calories. • It’s likely more motivating. You must complete a distance goal and can’t just stop and get off. • Most people report a greater feeling of accomplishment running outside. • You can take new routes and see something new every day.
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activelife Guide 33
activelife
“ I think the reason I had success this time was because I was finally doing it for me.”
Success Stories By Kim Brenton
Sheila’s advice to anyone wanting to lose weight is that you examine your motives. AFTER
BEFORE
Sheila started her journey in June 2007 and has lost 100 pounds! She’s gone from size 28 jeans to a size 18!
Sheila Bannister’s world was shattered when her marriage fell apart. A former stayat-home mother to three boys, Sheila had a hard time transitioning to life as a working and single mom. As a result of the stress, she dropped 30 lbs in a month, and her doctor informed her that her blood pressure was very high. If she did not make the necessary changes, she would have to be put on medication to control it. Her doctor suggested walking to relieve stress.
Training
And so began her journey. “My first goal was simply emotional survival,” says Sheila. In June 2007, she started by walking. Then she joined a gym and did cardio on a treadmill or stationary bike for 30 minutes, 5 times a week. She began losing weight, and that encouraged her to take advantage of her stressful situation and turn it into a positive change. Soon after, Sheila began working with a personal trainer for 30 minutes a day, 3 times a week, and started attending an aquafit class 3 days a week. There were many days she would strength train for 30 minutes and then go straight into a 60-minute aquafit class. She also began riding a bicycle with her youngest son— something she hadn’t done in over twentyfive years! Before her healthy transformation, Sheila often ate out and relied on unhealthy convenience foods. She credits a book called Never Say Diet for helping her change the way she eats. It taught her to
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look at food as fuel for her body and to take the “entertainment” value away from it. She began calculating her proper portion sizes and ate the same things every day. She traded in her 3 large meals for a healthier 5 to 6 small meals a day. She bought the same grocery items every week, prepared her lunches for the week on Sunday evenings, and stopped thinking about food all the time. “I added more veggies and lean protein, and I learned how to make a fruit smoothie that beats ice cream, hands down!” says Sheila. Since the start of her journey in 2007, Sheila has lost 100 lbs, and she’s gone from size 28 to size 18 jeans! Sheila completed the 30-mile leg of the Hope Ride in September 2009 with her youngest son—something she could not have done 100 lbs ago. And she got her aquafit fitness instructor certification last year and now teaches aquafit classes twice a week! Before her healthy lifestyle change, Sheila wasn’t able to walk up and down the stairs in her house without joint pain, let alone do anything active with her family. She also hated the way she looked and felt. Although she has accomplished so much, Sheila still struggles with the mental aspect of her weight loss. “It’s really hard to shed the ghost of the fat girl when it is who you have been all your life,” she says. She says it’s difficult to silence the voice in her head that says, “You’ll never be good enough,” and encourages her to go back to the unhealthy habits that once comforted her when life got too much to handle.
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Staying on track
That said, there’s no going back to her unhealthy ways. Sheila says she stays on track by allowing herself to be human. If she wants a piece of chocolate, she’ll have it! Then she feels good about it both on the days she doesn’t have it and on the days she does because it was a planned treat. When it comes down to it, Sheila is motivated to stay on track with her new healthy lifestyle because of how much better she feels and how much more energy she has. Her future fitness goals include continuing her weight loss until she reaches a size 12 or 14. She’d also like to get certified as a personal aquatic fitness trainer, which is a higher level of certification than an instructor. Sheila’s advice to anyone wanting to lose weight is that you examine your motives. Are you doing it to please your spouse or your kids? “I think the reason I had success this time was because I was finally doing it for me.” If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at kbrenton@activelifeguide.com
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Douglas J. Ladika, M.Ed. MPAS, PA-C has joined Health and Wellness of Carmel in the practice of Family Medicine.
Has anyone seen an “old–time family practice” lately? Remember the days when you could go to your family doctor’s office and have most all of your health care needs met? It was common for your health care provider to do your physicals, perform the annual exam for the women, take care of the grandparents, do the well child checks, and take care of the entire family for chronic illnesses as well as acute needs such as sickness, injuries, “stitches,” and minor surgeries—even the occasional house call. Most of the time, your family practice provider’s office was the “one stop” for your medical and even emotional and psychological needs. He or she was your staunch advocate, friend, and trusted confidant. There was an almost “pastoral” quality to the relationship. As a Certified Physician Assistant for 34 years, I have had the privilege and blessing to have worked in many different specialties: neurology, orthopedics, psychiatry, emergency medicine, pediatrics, women’s health, internal medicine, urgent care, and my very favorite, family practice. It is because of the experience gained through patient care in all of these areas that I am prepared to provide and enjoy providing full service care to my patients and their families. There are times, of course, when consulting an excellent specialist and obtaining an occasional referral for evaluation and management of complex or perplexing symptoms and/or findings is prudent. But a majority of your care for the whole family can be provided here at Health and Wellness of Carmel, where the experienced PhysicianPhysician Assistant health care team of Douglas Ladika, PA-C, under the oversight of Dr. Clifford Fetters, will provide care for everyone in your family. Listening carefully to your story is the single most valuable tool in my armamentarium. It is often what is not said—your body language and subtle expressions—that enable the astute clinician to know what the real problems are. This nearly lost “art form” fosters healing: when you feel deeply heard, and where the laying on of hands and compassion are at their best. The patient-provider relationship is a sacred trust that allows both you and your health care provider to move in the proper direction toward health and wellness. As an experienced Physician Assistant and a professor at Butler University, I look forward to the privilege of providing compassionate, comprehensive, holistic health care for everyone in your family.
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