June 2012

activelife

Allergies & an Active Summer Lifestyle Pg. 19 FOR MEN & WOMEN

FR

E

E

Guide

Major

league dreams

can come

true!

ERIC FRYER

Men...

This Is for You

Are your active kids at risk?

June 2012

TM

Don’t

Lose

Sight of Basic Eye Care!

Outdoor calorie

blast!

activelifeguide.com 4

FREE

79073 12303

006 >

JUNE 2012

Injury

Prevention

activelife Guide

JUNE 2012

FEATURES +

COVER STORIES 5 Men...

This Is for You

8 Are Your

Active Kids at Risk?

10 Don’t Lose Sight of Basic Eye Care!

12 Injury Prevention

14 Skinny Up! 19 Allergies

& an Active Summer Lifestyle

21 Outdoor Calorie Blast!

Fitness Model Lan Tran

24 Grab-n’-Go Refrigerator Oatmeal

27 Success Story Jeffry Woods

29 Ask Laura

15

Major League Dreams CAN Come True!

Eric Fryer

Vol. 4 Issue 06 (#56)

www.activelifeguide.com

alG

ActiveLifeGuide.com / June 2012 / activelife Guide

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By Chuck Lehman

Health

Men... This Is for You average of about 1% a year.

As a result, about 20% of men over 50 years of age have low levels of testosterone in their bloodstream. By age 60, that number can double, and it’s estimated that deficiency in testosterone levels can easily be at 30%.

Obviously, everyone immediately thinks of the lack of sex drive (low libido) when they hear about low T. While that is certainly a concern, there are many other problems that are not commonly considered that are just as important. Testosterone has a wide variety of functions throughout the body, so it’s no surprise there are multiple symptoms of low T. The effect of testosterone on muscles explains in part why the average man is stronger, runs faster, and has a greater muscle definition than the average woman. The reason that athletes can help and body builders at as the testis the top of their careers reduce and prostate. It put their reputations body fat also promotes at risk by taking secondary sexual anabolic steroids characteristics (and testosterone including muscle and bone is an anabolic steroid) is mass, and it is essential for that these agents actually health and well-being and work. Muscle cells respond the prevention of osteoporosis. to higher testosterone levels by increasing in size and The average male starts out in strength. For years, it was life producing the necessary thought that new cells could hormones for promoting and not be created in a mature maintaining good health. individual. However, evidence Unfortunately, not everyone shows that under the influence is perfectly healthy, and the of testosterone, new cells are worst news is that aging created.

T

T

en years ago, testosterone wasn’t a word that you heard multiple times a day. Today, you hear it daily and see it printed all over because it’s the subject matter of various forms of advertising. Fact is, many health issues are now an everyday concern for everyone.

Okay then—what about testosterone? What is it, and why should we care?

Testosterone is a steroid hormone that is found in both men and women. In men, it plays a key role in the development of the male reproductive tissues such

impacts almost every function of our body. By

age 30, testosterone production begins decreasing by an

One of the overlooked benefits of proper testosterone levels is that T can help reduce

body fat. Men with low T often have extra weight in the midsection (called truncal obesity) and may have fatty breast tissue. An increased level of testosterone often reduces the amount of fat in these areas. Don’t take this to mean that testosterone treatment is a cure for obesity.

It’s not.

Considering the importance of testosterone, men need to know their levels, and any man over 40 should be tested. A basic blood draw will quickly determine either the “total testosterone” or “free testosterone” levels. Both tests are common (and accurate).

Some doctors prefer one over the other, and some like to do both. With these results, your doctor will diagnose any problem(s) and determine the best treatment.

Side effects are low risk and most of the myths are NOT true. No, you won’t

grow hair in weird places, and the tone of your voice won’t change. Increasing levels of T will not increase your risk for a heart attack or cancer, and you will definitely not look like Mr. America anytime soon. It may improve your libido, but it will not make you a sex-crazed teen. It also may reduce the blahs and improve your mood in subtle ways. There is a high probability that proper levels will improve your health.

LOW T? Man up. Make it an issue of the past.

ActiveLifeGuide.com / June 2012 / activelife Guide

5

LETTER FROM OUR AMBASSADOR

This Summer, Turn a Choice into a Lifestyle!

activelife Guide

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR ALBERTO UMANA

I have traveled and lived all over the world, and I agree that the winter months can set a lot of people back from their fitness goals and activities—those who live in warmweather climates do have it easier. However, weather should never be an excuse to stop or start working out and taking care of our bodies. If good health is something that’s important to you, then it should be a lifestyle and should be done in all seasons. The good thing is that it’s never too late to get back into summer shape. In this issue, we feature an outdoor “calorie blaster” workout with fitness model Lan Tran that you can incorporate into your routine. Now it’s up to you!

FACEBOOK ADMINISTRATOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS DALE GUYER CHUCK LEHMAN KATHY KELLEY JESSICA DINGLEY STACEY CONRAD TROND SELAND BART RICHWALSKI

NUTRITION EXPERTS

J

une 20th is the official start to summer, and that means more outside activities, vacations and pool parties. This is also the time of year when we look

at ourselves and see how much damage was done to our bodies during the winter season. Let’s face it—a lot of people get lazy during the winter season and find themselves spending more time on the couch with a cup of hot chocolate in front of the fireplace trying to stay warm.

However, when the weather starts to warm up, these are often the same people spending three hours in the gym killing themselves because they know summer is just around the corner. Why wait until it starts to get warm to get yourself in gear for getting in shape? “Fair-weather” gym-goers may not realize that the damage has been done from being a couch potato and eating poorly during the winter season, and that “crunch time” will not be the solution to a quick fix for the summer.

There are a lot of factors that lead to people eventually falling off the wagon and becoming lazy. Most of it has to do with lack of direction, no structure, no goals and no accountability. Here are some tips on how you can improve in these areas!

•

Direction. Find a purpose to stay motivated all year

long to stay in shape—not just when the weather starts to warm up.

•

Structure. Organization is very important. Make

exercising and living a healthy lifestyle a priority.

•

Goals. Set short-term goals for summer and winter.

Speaking of having to stay in shape year round, check out our cover story, featuring Pirates prospect catcher Eric Fryer. Eric Fryer is one of the most athletic catchers in baseball, a 6-foot-2, 215-pounder with average speed and arm strength that stands out like no other. The Ohio native was selected by the Milwaukee Brewers in the 10th round (No. 311 overall) of the June 2007 First-Year Player.

In February 2009, the Brewers traded him to the New York Yankees, and after a short four months, the Yankees traded him to the Pittsburgh Pirates. He has seen very little action in the majors and has spent most of his time in the minors.

However, Eric—who up to this year had been splitting time at Double-A and Triple-A—was called up to join the big league club and serve as the team’s second catcher.

On June 25, 2011, Eric would be added to the big league roster. One day later, Fryer would be starting as catcher versus the Boston Red Sox. On a final note, I would like to say this. I embrace the world of health and fitness on many levels. Physically, exercising and keeping track of your nutrition can become a chore, but the benefit of accomplishing a fitness goal is one of the most rewarding feelings in the world. Mentally, it can be difficult to control one’s mind to challenge the body to overcome an overwhelming task, but once you achieve that specific task, the feeling of accomplishment is something of true value and appreciation. My motto is that fitness is not a choice, it’s a lifestyle. Living your life with good health on a daily basis is the foundation and motivational trigger for every individual to achieve an ideal state of mind and body.

Alberto Umana

Optimum Nutrition Sponsored Athlete Liquid Sun Rayz Sponsored Athlete NPC Men’s Physique Competitor NASM Certified Personal Trainer www.trainsweatachieve.com al@trainsweatachieve.com www.facebook.com/pages/Alberto Umana/213284788781988

Write them down and post them where you can see them

Accountability. Keep a journal so you can monitor

your progress and so you can stay consistent. Get others involved in a “Get Fit, Stay Fit” competition or hire a trainer.

6

FITNESS EXPERT LAURA MARENCO

PHOTOGRAPHER DAN BRAND

DESIGNER

MARIALIDA GARCIA

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

ACCOUNT EXECUTIVE REBECCA SCHOEFF rschoeff@activelifeguide.com Phone: 812.320.9393

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________ © 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by active life Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends

every day to be reminded of the mission.

•

ABBY FOX PHIL OX

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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 / June 2012 / ActiveLifeGuide.com

activelife Guide from any claims.

for the way you live.

$1,000 ee LASIK on

r F e d a l B y Dr. Francis Price b

3 17-814-2

p.com u o r G n io is V e ic 933 / www.Pr /PriceVisionGroup

By Stacey S. Conrad DC, CCSP, CCEP

Health

Are Your Active Kids at Risk?

A

fter years of practice and treating thousands of injuries, especially in athletes and young adults, the focus has finally changed from reactive to proactive. Many common injuries are predictable, as they result from abnormal movement patterns that are established at a young age. Most of these patterns are correctable and should be corrected before you get injured. In the May issue of

. . . . .

activelife Guide, I wrote about the effects of abnormal posture as it relates to performance and injury. We recently offered a workshop to check the young athletes in our area, and in this month’s issue, I would like to share some of the results. Along with the help of former Colts strength and conditioning coach Jon Torine, with whom I had the pleasure of working during my 14 years as the Colts team chiropractor, we established and

Thermal Spinal Nerve Scan

offered a screening program to assess kids from ages 8 to 17.

Our goal was to determine “atrisk movement patterns,” and we graded the test results in a color range: Green – Yellow – Red. The Greens are near normal; the Yellows are cautioned; and the Reds should stop and consider correction before a serious injury occurs.

Our test group of kids that presented to the office ranged <79 Red

80–89 Yellow

90–100 Green

Rt 6.3 Lt 9.6

> 9 Red

3–8 Yellow

0–2 Green

Bilateral Weight Scale Variation

5.08

> 10 Red

3–9 Yellow

0–2 Green

Pronation/Stability Index

90.67

>85 Red

35–84 Yellow

0–34 Green

Functional Movement Screen

12.8

<14 Red

15–17 Yellow

18–21 Green

Posture Stability Indicator Test

85.54

from ages 8 to 14 and was 66 percent female. All were involved in a competitive sport and had experienced minor injuries in the past. Our test results revealed some astounding findings. When we averaged the scores, none of our participants fell in the Green “near normal” range, and three of the six tests averaged in the Red. See full results below (average scores are highlighted).

Our easy-to-perform, noninvasive tests were used to analyze spinal nerve system interference to the body’s organs; functional foot posture and its effect on upper and lower body mobility; and movement patterns to assess balance, flexibility and strength. As an athlete, these are all essential functions in getting the best performance possible from your body, and they are also very important in minimizing your risk of injury. Also, it should be noted that you do not have to be an athlete—or even like sports, for that matter—to have all of these “at-risk patterns” present in your health profile. Whether you are a youth athlete or an adult who wants to improve your health, you should know YOUR scores and how they play a major impact in your overall long-term health.

8

activelife Guide / June 2012 / ActiveLifeGuide.com

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By Kathy Kelley, MD, and Jessica Dingley, MD

Don’t Lose Sight of Basic Eye Care!

Helen Keller once said: “Of all the senses, sight must be the most delightful.” Leading a remarkable life as an accomplished author, activist and lecturer, and taking into account her deaf/blind status, it’s probably safe to assume she was right.

their head to one angle, and eyes that turn in or out. It’s recommended that infants receive an eye exam before the age of one to ensure their eyes have developed properly, according to Dr. Kathy Kelley of Price Vision Group in Indianapolis. She recommends

treatment called cross-linking.

According to Marianne O. Price, PhD, of the Cornea Research Foundation of America, this treatment is proving to be effective at halting the progression of the disease—but it must be caught early. Catching these early

How long have you been performing LASIK? How many cases have you performed?

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Price Vision Group 317.814.2933

It’s very easy to take basic privileges for granted with the active lifestyles we enjoy today.

Between work, managing a household, shuffling children to various activities, and many other responsibilities, it’s easy to overlook something as basic as eye care for your family. However, it’s important to earmark time to schedule your annual vision checkup to ensure you retain that most precious sense.

Depending on your age, there are a number of eye conditions for which you should be on the lookout. It’s important to listen to your body and pay attention to what it tells you.

In children, the most common symptoms of visual problems are squinting eyes, turning

10

having your child’s eyes examined every year or if they start exhibiting any symptoms of visual distress.

warning signs and seeking proper treatment will ward off any potential long-term vision loss.

Young adults should receive a comprehensive eye exam when starting high school to ensure they are properly equipped to succeed as they begin planning for their futures. At this particular time in a person’s development, many visual conditions can appear, such as progression of nearsightedness, infections from over wear of contact lenses, and keratoconus, a disease which causes the cornea to bulge, resulting in vision loss and the possible need for a cornea transplant.

If caught early, keratoconus can be treated with either hard contact lenses or a new

Active adults with families and careers need to be seen annually for a thorough eye examination. Many adults wear contact lenses either for cosmetic reasons or sports.

Contact lens related infections are on the rise because our busy lifestyles lead us to neglect the appropriate care requirements. Wearing contacts too long, poor cleaning habits and old solutions can all contribute to infection. Contact lens wearers should always have a backup pair of glasses.

activelife Guide / June 2012 / ActiveLifeGuide.com

to consider LASIK. LASIK is a safe and effective form of visual correction. “It is important to have the procedure from a reputable surgeon who has completed all of the necessary testing to deem you an appropriate candidate,” says Dr. Kelley. Price Vision Group is known for their cataract, cornea transplant, and LASIK procedures and suggests asking questions such as:

Many adults who no longer want to wear glasses or deal with contact lenses may want

Individuals in their senior years are most likely to develop age-related macular degeneration, glaucoma or cataracts. Cataracts are an aging change, with the most common symptoms being glare with headlights at night, general decrease in quality of vision and needing more light to read.

There are several new options to correct vision with cataract surgery, such as implants specifically for astigmatism or multifocal for both distance and near vision.

Dr. Francis Price of Price Vision Group founded the Cornea Research Foundation of America in 1988 with a mission to give people back the use of their eyes. Since that time, Dr. Price has dedicated his career to improving vision for patients throughout the world.

The Cornea Research Foundation…because as Ms. Keller also said: “Alone we can do so little; together we can do so much.”

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By Bart Richwalski, CPT

Health

Injury Prevention a little energy towards stretching prevents injuries, and this allows me to run 12-hour team races, lift heavy weights, and not feel awful after any given workout.

According to a study done at the University of Arkansas, there has been a 35% increase in the number of gym injuries in the past few years. The two primary reasons are incorrect form and not enough stretching. (By the way, incorrect form leads to muscle imbalances; muscle imbalances always create tension; and that increases our chance of injury.)

Here are a couple of helpful tips for preventing some common injuries.

The problem: Ankle pain.

I

’ve been a trainer for 3+ years, and I have been an advocate of stretching for just as long. That said, it’s confession time: I don’t always make the time to stretch. In fact, sometimes I will find any excuse to avoid stretching. Everyone has done it. But here’s the thing—focusing

Unfortunately, the problem here usually doesn’t stem from the foot; rather, it starts at the top of the body. Everything, from cars to computers, causes us to hunch forward, which throws off our center of gravity. Without getting into too much science, what happens is that the ankle becomes overloaded.

The fix: This is where I can help.

At The Next Step, we repair the CAUSE of the problem and undo muscle imbalances. In this case, it’s the rounded shoulders. The best way to put you back into a neutral position is to do exercises that will strengthen the back and shoulders and to do stretches that will release the tightness in the chest.

The problem: Knee pain.

Knee problems arise from a few different causes. A lot of the time it’s due to one muscle being tighter than another; or, once again, the root of

the problem could be the desk job, where the muscles in the hips become weak from not moving. So if you sit all day at work and then decide to go for a run, your knees are in for an unpleasant surprise. Imagine building a racecar with a strong front end and strong back end, but the sides are not so sturdy. Now send that car into a 500-lap race and you’ll quickly see with all that stress on the car, the frame will start to twist and torque.

All that painful torque and pressure gets directed right into your knees.

The fix: Start with lunges.

The bending at the hips and ankles will strengthen and stabilize the knee.

This, combined with a number of other lower body strengthening and stabilizing exercises and improvement in posture, will alleviate the unwanted knee pain.

One of the best methods of keeping your body injury free is to stretch.

Yes, the dreaded stretch. Contrary to popular belief, it doesn’t have to be time-consuming or painful. Using proper techniques, over time your muscles will lengthen and become more flexible. This, in turn, improves range of motion AND will help prevent injuries! Balance your stretching— stretch all sides of your legs, torso and arms. This will ensure that one muscle is not pulling more on the skeletal system than another, and it doesn’t take more than 12 minutes.

So if you are ready to kick your body into summer gear with exercise, make sure that you do it right. If you are unsure about correct form or even what you should be doing, come see us at The Next Step and we will help you “step” into the world of pain-free fitness!

At The Next Step, clients train with professionally certified trainers in a one-on-one setting inside private exercise rooms using state-of-the-art equipment. Our trainers specialize in performance and rehabilitative training that incorporates stretching and massage, as well as targeted exercises to correct muscle imbalances and improve muscle function. Visit us at www.myXTS.com.

12

activelife Guide / June 2012 / ActiveLifeGuide.com

By Trond Seland, DC

Health

Skinny Up!

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Skinny Up! is a hormone-free, doctorrecommended program that targets your adipose fat (belly fat). Skinny Up! also helps restore your adrenal/ thyroid system and correct your adrenal exhaustion.

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activelife Guide / June 2012 / ActiveLifeGuide.com

Major League Dreams CAN Come True!

ERIC FRYER

Photographs by Dan Brand

By Matthew Hume

COVER EXCLUSIVE

Baseball inspires many a childhood dream. In Eric Fryerâ&#x20AC;&#x2122;s case, his dream became a reality.

A

mist of nostalgia surrounds baseball, our national pastime.

“Take me out to the ball game”—peanuts, Cracker Jacks, etc.

(Having been to an Indians game very recently, it’s a relief in this stressful world to see that Cracker Jacks are still an option at concessions.) To hear the crack of the ball against the bat, to cheer for the home team, to risk bodily harm in an effort to catch that foul ball—these are the stuff childhood dreams are made of. It’s no wonder that baseball is the chosen sport of so many young people; and as it turns out, some of those young people end up playing “for real” in the pros. Take Eric Fryer, for example.

Born to play the game A native of Columbus, Ohio, Eric says he always wanted baseball to be a part of his life. “I always had a desire to play when I was little—I played through high school and college. In high school, I started thinking there might be a chance I could play and make a living—see if I could get drafted,” he says. Eric spent his college days at Ohio State University, where he played in over 50 games, with 10 home runs, 126 RBIs, and a batting average of .338 over the course of three years. His success at the college level made Eric an attractive prospect in the 2007 amateur draft, and in the end he was drafted by the Milwaukee Brewers in the 10th round of the draft. 2009 proved to be a bit of a bumpy ride, as Eric was traded in February to the Yankees and again in June to the Pittsburgh Pirates. After a couple years getting his professional feet wet in the Minors, Eric got his first taste of the Majors when he was called up to don the Pirates uniform to catch in a game against the Boston Red Sox on June 26, 2011. “The Pirates had a lot of injuries that year,” Eric says—and those injuries turned out to be Eric’s ticket to the Major League.

“It was awesome to put on the Pirates

16

ideally, you want to work out after a game, but on the road, it’s easier to do it beforehand.”

uniform and get the chance to go to a big league team for a couple months,” he says. In time, the Pirates players healed, and Eric came back to play here for the Indianapolis Indians. “I’m thrilled to be an Indian,” he tells me. And playing for the Indians means Eric is always just an injury or two away from being called back to the Majors.

burning calories—easy as pie When it comes to staying in shape, a professional athlete has it “easy” in some ways. “I have the privilege of playing a game and burning a lot of calories,” Eric says. “If you take that for granted, though, you can lose muscle mass.”

So, two to three times a week, Eric trains with a strength coach for muscle conditioning. “I get a good amount of running in, too, to stay in shape and avoid hamstring pulls,” he says. How do Eric and the other players maintain their workout schedules when traveling from city to city? “Every place we go, we have access to a weight facility at the ball park,” he says, “or the team gets a special rate at a nearby hotel.” On the days they don’t have an early game, they take a trip to the gym. “You go in and knock out your lifts at 10:30 in the morning—

activelife Guide / June 2012 / ActiveLifeGuide.com

Being on the road sometimes presents nutritional challenges as well. “It’s important to eat foods that will stay with you,” Eric says. He points to oatmeal and whole grains as good sources of stamina. For quick energy before a game, Eric looks to apples or bananas, granola bars, or sometimes even a cup of coffee.

“There’s always food for the players before a game—you’re kind of at the mercy of what the spread is, but you can always find peanut butter and bread.”

Eric’s a big fan of peanut butter, in fact.

With a wife and son allergic to peanuts, though, he has to get his fill of it during the season. He also admits to liking Nutella. “Sometimes I’ll have a piece of toast with Nutella on it at night before bed. I definitely have a sweet tooth. It’s easier when you don’t have access to foods. A protein shake after a game is far better than a cookie.”

it’s in the genes Active living has always been a family affair for Eric.

“Growing up, my mom was athletic, and my dad played baseball—not professionally—but there were always opportunities to play,” he says. “We were always outside, gardening, working in our apple orchards…” Now that he has a family of his own, Eric is passing the torch to the next generation—even if that next generation isn’t quite yet 2-years-old. “When my wife and boy are in town, we take long walks and play on the playgrounds. We just enjoy our family time, being active and outside.”

They also enjoy trips to the Children’s Museum and the Indianapolis Zoo. No matter where you are on your path to healthy living, Eric stresses the importance of getting out and doing

> See more exclusive photos

of Eric’s cover shoot at www.facebook.com/pages/activelife-Guide

something active at least a few times a week.

“With the job I’m in, you have to be active and in top performance to achieve the highest level. It makes you feel good!” Eric points to the ongoing debate over the importance of strength training versus cardio when it comes to optimal health. He has a very clear opinion: “I’ve learned that strength training is the best thing you can do to create longevity and prevent natural decline,” he says. So with summer at our doorstep, take some of Eric’s advice. Get outside, get active, get strong—and get thee and thy family to the baseball field! (Just be careful with those foul balls.)

“…Strength training is the best thing you can do to create longevity and prevent natural decline.”

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Health

Allergies &

an Active Summer Lifestyle

F

requently, many individuals associate the symptoms of chronic allergies with typical findings, such as runny nose, watery eyes, scratchy throat and sinus congestion. However, for many, these occasionally chronic symptoms can be more vague and seemingly unrelated.

Symptoms of gastrointestinal distress, irritable bowel, bloating, fatigue, brain fog, migratory skin rashes, slower metabolic rate, and even weight gain can all be subliminal symptoms of chronic or seasonally exacerbated allergies. With a warmer winter and an early spring, environmental allergies can be more problematic exacerbators, especially in those prone to experience seasonal allergic complications.

While over-the-counter and prescription antihistamines can be effective for some, the side effects can be more difficult to tolerate in terms of the ongoing lethargy and fatigue often induced by antihistamines. Frequently the standard preparations are less efficacious in their overall clinical results. For that reason, many individuals actually do very well using herbal or natural antihistamine remedies.

Herbal combinations which contain quercetin and nettle extract, in addition to ascorbic acid or vitamin C, can often be very helpful in symptom regulation, and this occurs without the sedating side effects.

The naturally occurring bioflavonoid quercetin has

several decades of clinical studies showing its efficacy as a natural antihistamine. Studies published as early as 1951 in the Annals of Allergy used quercetin supplements to control allergy symptoms. Quercetin also has been shown in clinical studies to help with normalization of the GI ecology, as well as with stabilization of blood pressure, especially in those with elevated blood pressure.

Quercetin tends to help energy levels in many individuals who suffer chronic fatigue tendency. In fact, quercetin has been used in some popular energy-enhancing drinks.

In our office, we use a supplement called AllerVene that contains the essential array of these recommended nutrients, and doses of 1–2 capsules twice daily seem to provide very good symptom relief.

On occasion, when symptoms are more problematic, especially in the seasonal time frame, using a higher dose of 2–3 capsules twice daily may sometimes be required.

Generally, in my experience, these preparations can often be as effective, if not more so, than many prescription options—and without the usual side effects.

Certain homeopathic remedies can also be very helpful, especially in the acute management of symptoms.

Remedies such as “Histimin” used as an oral sublingual lozenge can be helpful in reducing allergic symptoms.

The diagnostic component and contributors in an ancillary arena are important, as well. Many people with chronic allergies, for example, will also have alterations in the normal GI flora. Individuals who have been given antibiotic

therapy at any point in the past can have a decreased level of friendly bacteria (probiotics) in the GI tract. Often, using supplemental forms of probiotics in therapeutic amounts can stabilize immune system competency in allergy and immune function. Studies have shown that it can take almost two years for the GI tract to restabilize its ecology even after only one round of antibiotics. The population of probiotic bacteria in the GI tract are essential to the maintenance of human health in that these organisms regulate digestive function, enzymatic biosynthesis, synthesis of some vitamins, absorption, maintenance of the immune system, stabilization of neurotransmitters, support of environmental detoxification, and hormone balance.

When in doubt, some individuals would benefit from doing a stool test that actually measures the essential probiotic ecology of the digestive tract. Not infrequently, abnormal organisms which have established an opportunistic niche are found, such as yeast forms and occasionally even parasites. When these organisms are diagnosed and treated, very often many

other chronic symptoms tend to improve, including inflammatory conditions, immunologic imbalances, and even allergies.

In regard to the food allergy contribution, blood tests can be ordered that measure food allergy IgG panels that can give greater precision in terms of the degree of reactivity of certain foods. While these panels measure immunologic reactions, some people can still have sensitivities to other foods that are not created by the immune system but, nonetheless, by virtue of their unique biochemistry, can have an adverse symptomatic effect. Therefore, paying attention to individual sensitivities can be extremely important, as well.

What has become more evident over the years in the course of medical research is that the maintenance and balance of the immune system are core requisites in maintaining overall health and energy production. Thankfully, there exist several tools, diagnostically and therapeutically, to gain clear clinical understanding and help evolve people to a better state of immunologic wellness and more robust energy.

ActiveLifeGuide.com / June 2012 / activelife Guide

19

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Outdoor Calorie

PHOTOGRAPHY BY DAN BRAND

! t s a l B

Lan Tran

OK, here is the plan: You will perform 3 exercises nonstop, one right after the other. You can rest for 30 to 60 seconds between sets. You will perform the same set 3 times.

Start here Bear Crawls

This is a great dynamic exercise that helps total body conditioning. Get down on your hands and feet, and walk forward, making sure your hips are not too high up. You will perform this for eight to ten yards.

As soon as you reach your distance, you will turn around and return doing a Reverse Spider Walk.

PHOTOGRAPHY BY DAN BRAND

TURN THE PAGE FOR MORE

ActiveLifeGuide.com / June 2012 / activelife Guide

21

q

1

Set One

2

Training

Reverse Spider Walk

This exercise will help you strengthen your triceps, shoulders and hamstrings. You will go back down on your hands, torso facing up, and walk backwards, maintaining your glutes off the ground for the entire exercise. Once you have returned to your starting point, you will immediately perform Burpie Presses.

1.

2.

Burpie Presses

While holding on to a pair of dumbbells, begin in a squat position.

Get down to a push-up position and kick your feet back, immediately returning your feet to the squat position. Bring your arms over your head and perform a shoulder press.

Repeat, moving as fast as possible.

Make sure to watch your form as you perform the shoulder press for best results. Repeat 15 times. Rest.

3

Set Two

22

3.

4.

Pump Lunges

Body Weight Squats

Start in a lunge position, making sure your knee does not pass your toes, with your right leg in front.

Pulse up and down; then switch legs and do the same with your left leg in front. Perform 15 repetitions per leg.

Start with a wide-stance position. Since you are working only with body weight, try to perform a deep squat, and focus on bringing your hips as low as you can, pushing through your heels. If you are not able to perform a deep squat, simply try to challenge yourself as much as possible.

activelife Guide / June 2012 / ActiveLifeGuide.com

Set Three

Push-Up with Side Plank

Perform a standard push-up on your toes (or you can remain on your knees), bringing your chest as close to the ground as possible while maintaining your core tight. As soon as you do the push-up, you will bring one arm up towards the sky, maintaining your legs straight and your core contracted. Do the same on the other side.

Perform your push-up with side planks at least ten times.

Step-Ups Step onto a park bench, making sure your foot is entirely on the platform. Push through your heal and bring your entire body upward; then return with the same leg down.

Do the same with the opposite leg. Repeat 15 times with each leg. If you want to challenge yourself, hold on to dumbbells while you perform step-ups.

Bench Dips

With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with your hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist, and perpendicular to your torso. Slowly lower your body as you inhale by bending at the elbows until you lower yourself to an angle slightly smaller than 90 degrees between the upper arm and the forearm. Using your triceps to bring your torso up again, lift yourself back to the starting position.

Mountain Climbers

Begin in a push-up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is approximately under the hip. This will be your starting position. Explosively reverse the position of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up, with the hip and knee flexed. Repeat in an alternating fashion for 30 seconds.

ActiveLifeGuide.com / June 2012 / activelife Guide

23

Nutrition with the Fox and the

Ox

Jumpstart your day the night

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Tasty, healthy breakfast made easy!

o G ’ n b a r G before—with

l a e m Oat Refrigerator

Abby Fox

Phil Ox

Step 2.

Add oats, milk, yogurt and chia seeds to jar, along with desired sweeteners or flavors.

Step 3.

Put a lid on the jar and shake to combine. (I use white plastic jar lids sized to fit canning jars—they last longer than the metal tops and rims that come with the jars, and they are easier to screw on and off. Some Wal-Marts carry them, and they’re available on Amazon.)

Step 4. Add fruit and stir gently until combined.

Step 5. Place in fridge overnight and up to two

days—maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after four days for me.

During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.

24

activelife Guide / June 2012 / ActiveLifeGuide.com

PHOTOGRAPHY BY BARRY BROOKS

Step 1.

Assemble these ingredients & supplies: • old-fashioned rolled oats (not instant, quick or steel-cut) • Greek yogurt (regular yogurt is thinner; if you use it, you’ll need to reduce the amount of milk) • milk (I use skim, but any kind will work) • chia seeds (I buy mine at Whole Foods) • half-pint (1-cup) mason jars (find them at the grocery store—also available on Amazon)

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Success Story / Fitness

Comin g Full Circle

Jeffry Woods

“Reach beyond the sky to accomplish your goals!”

Age: 43 Height: 5’11” Weight before: 245 lbs Weight now: 190 lbs Location: Indianapolis, IN

BEFORE

Occupation: Executive Director, Fathers 4 Futures Favorite exercise: Cross Training: Insanity, Running

A

s a collegiate athlete, Jeffry Woods

shape.” Enter Insanity. “I utilized the Insanity

reached Division One All-American

Workout five times a week,” he tells me. Today,

level in the 400M Hurdles by finishing

Jeffry continues the Insanity, and he runs a half

6th in the national championships. And while he

marathon every Saturday and does a “casual”

can’t quite call himself an Olympian, Jeffry did

40-mile bike ride on Sundays. At the beginning

compete in the 1992 New Orleans Olympic trials

of his reconditioning, though, running did not pair

(also in the 400M Hurdles). Fifteen years ago,

well with his excess weight. “The first exercise I

he ran in the Marine Corp Marathon, finishing in

did, I named a ‘RIKE,’” he says. “I’d run a mile,

4 hours and 28 minutes. Jeffry has never been

bike three miles, then run another mile, while

a stranger to active living, but he was stopped in

pushing my bike alongside of me.” After three

his tracks a few years ago when a rare and little-

months of this, the weight started to drop—and

known disease called cardiac sarcoidosis nearly

overuse injuries were avoided.

AFTER

In addition to structured exercise, Jeffry cut

led to a huge weight gain. “I was unable to get

out enriched foods and sugars from his diet.

rid of the weight no matter what I did and fell

“Fighting the sugar cravings was difficult—but

into a mild depression,” Jeffry says. “I found

raisins work like a charm to prevent binging,”

myself not being able to handle the stress as a

he says. Jeffry is also a big fan of water. “I try

full-time employee, trying to balance my life as a

to drink at least a gallon a day, and I drink one

husband, father and doctoral student.”

whey protein shake per day after my workouts.”

Eggs, oatmeal, black beans, whole grain rice,

served as one of Jeffry’s motivational tools. “I had an awful self-image. My wife gave me a really nice T-shirt, and when I put it on, it looked

8-second 55HH race and perform a 19-foot “My ultimate goal is to finish the Marine Corp

help Jeffry recover from this dangerous condition

Strange as it may sound, it was a T-shirt that

years, Jeffry went back to the track to run an long jump. They say 43 is the new 22, right?

killed him. The prednisone doctors prescribed to

The Little T-Shirt that Could

and I have a great self-image.” And after 20

chicken, fish, vegetables, and olive oil are staples of Jeffry’s healthy diet. He also works in a late-night snack of toast with peanut better— “to avoid that ‘starving’ feeling in the AM.”

Marathon in October in under 4 hours 28 minutes. I feel after all is said and done, with my sickness, accomplishing this would mean the world to me and would be a great example for others to reach BEYOND the sky to accomplish your goals.”

To learn more about Jeffry, visit his company’s website, www.fathers4futures.org. There you’ll find that Jeffry’s mission in life extends well beyond the scope of his own self-image and personal well-being!

horrible!” he says. “It was an expensive shirt,

Self-Conscious No More

and she said ‘I can take it back,’ but I said no. I

These days, Jeffry wears whatever he wants.

hung it up in my closet, and wearing it in public

“I’m a lot healthier,” he says. “I’m no longer

became part of my motivation to get back into

embarrassed to go swimming in a public pool,

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

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27

Get the free mobile app at

http:/ / gettag.mobi

Motivation Ask Laura

Got questions?

Ask Laura Q+A

Dear Laura,

I am a mother of a 3-yearold and often find myself exhausted, moody and even depressed. I also find myself feeling bloated and experience uncomfortable gastro-intestinal issues, which make me embarrassed.

I have been trying to lose 20 lbs., but it seems nearly impossible. I love bread—I cannot lie—also pastries and pasta. A friend was telling me that I might be gluten intolerant and that my current diet pattern might be the cause of my symptoms. What do you think?

–CAROLINE

Dear Caroline,

The symptoms you are experiencing may be caused by different reasons, but I do agree with your friend and would say that a good place to start is your diet. I would experiment by removing gluten from your diet and see how your body reacts. Individuals who are allergic or sensitive to gluten (the protein found in many grains such as wheat) complain of fatigue, irritability, gastrointestinal issues and trouble losing weight.

But how do you really know if you are gluten intolerant?

The best way to self-diagnose gluten intolerance is to follow an elimination/provocation protocol.

First, eliminate gluten from your diet for one week. During this week, don’t consume any foods that you didn’t prepare yourself. Eliminate all packaged foods, all forms of bread, sauces thickened with flour, and anything rolled in batter or fried. You should also avoid alcohol for one week, as beers and distilled liquors often contain gluten proteins.

Tips on Eliminating Gluten from Your Diet for Life Read all labels before consumption.

Manufacturers are required to list wheat as an allergen. Avoid all foods that list it on the label.

Emphasize whole foods that do not come from a box.

+ you

might be gluten T. intoleran

Beans, rice and corn are great gluten-free grain/carb sources.

However, boxed products often sprinkle in a little bit of wheat on these dry products to keep these otherwise gluten-free grains from clumping. Choose bagged or bulk foods to reduce the chances of getting unwanted gluten. Also keep in mind that meats, dairy, vegetables and fruits are gluten-free, and these are a very important part of your clean eating selections.

Nuts and seeds are good!

Same with rice in a box—these are naturally gluten-free foods, but manufacturers will add gluten so that they don’t stick together. Read the label just in case!

ActiveLifeGuide.com / June 2012 / activelife Guide

29

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