June 2013

activelife

Therapeutic Massage: Luxury or Necessity? Pg. 14 FOR MEN & WOMEN

FR

E

E

Guide

TM

Hooked on a

Feeling!

Vern LaMere

Kale,

Edamame

June 2013

Top

5

Cosmetic Options for Men

HAPPY FATHER’S DAY

And

Quinoa

Push–Up

Salad

BURNOUT activelifeguide.com 5

FREE

79073 12303

006 >

JUNE 2013

Preventing Injuries in the Weekend

Warrior

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

JUNE

2013

Vol. 5 Issue 06 (#68)

FEATURES + COVER STORIES

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8/

TOP 5 COSMETIC OPTIONS FOR MEN

10/

RECALCULATING...

Hooked

PREVENTING INJURIES IN THE WEEKEND WARRIOR

on a

Feeling!

14/

THERAPEUTIC MASSAGE:

Vern LaMere

LUXURY OR NECESSITY?

20/

RECIPE: KALE, EDAMAME AND QUINOA SALAD WITH LEMON VINAIGRETTE

22/

COULD YOU HAVE ROSACEA?

24/

ROUTINE: PUSH–UP BURNOUT

22/

HAPPY FATHER’S DAY

28/

SUCCESS STORY: PETER VADAX

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/ June 2013

PhotograpHy BY ACTIVE LIFE GUIDE

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TAKE CONTROL OF YOUR HEALTH ®

YOU CAN’T MANAGE WHAT YOU DON’T MEASURE. MEN’S HEALTH NEEDS ARE UNIQUE; ANY LAB TEST NOW® HAS TESTS TAILORED TO YOUR SPECIFIC NEEDS. DON’T WAIT, WORRY, OR WONDER. FIND OUT TODAY!

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LETTER FROM OUR ASSISTANT EDITOR

Credits

Engine Check!

M

EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR ANNA REED

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

en’s health, our theme this month, tends to be overlooked more often than it should be. You know who you are—you don’t ask for directions, you don’t need a doctor unless you are dying, and the list goes on. While most of you don’t feel the need to splurge on creams and lotions to stay “young forever” like many women do, there are things you may want to think about adding to your routine in order to stay healthy.

Go see the man or woman in the white coat. After all, you make sure your car is ready to roll before you take it out to play for the summer. If it helps ease your mind about taking the time to get a physical, pretend that your body is a Corvette that needs a tune-up after being in storage all winter. Just do it already—you might be surprised with the results. Taking precautions and keeping up on your health can prevent major problems later in life. And we all know that maintenance is easier than a major overhaul.

Eat those veggies, and for goodness’ sake, take your vitamins. Yes, I probably sound like a nagging mother, but… Oh wait! I am one! Men have some crazy ideas sometimes, and my husband might just have more than most. One of them is a “man thing” without question—his dislike for most vegetables. I sneak them in where I can but am not always successful. Most men see something green on their plate and opt out for only the meat and potatoes. But seriously, a little green stuff won’t kill you. An NBC News men’s health article revealed that men are lacking in nutrients such as magnesium, potassium, and even vitamin B12 (Stevenson, 2009). If you aren’t getting enough from your diet, consider adding a multivitamin to your daily regime.

Sleep well. When your body doesn’t get the rest it needs, your muscles are unable to recover completely.

This can affect your weight loss attempts, overall energy, and so many other areas of your life.

Men: Maybe this is your time to step back and reevaluate your habits, activities, health and life in general.

No one wants to be crippled by pain or sickness. Now is the time to take charge of your health and make sure you are functioning at full capacity for years to come. You take care of your car, your boat, your toys…

Now take care of you.

GREGORY CHERNOFF AMY ROBINSON ARA KNEPP BILL VAN VALER CHUCK LEHMAN HILARY HAGNER ABBY FOX

PHOTOGRAPHY ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP.

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

ACCOUNT EXECUTIVE JO HARVEY jvrey@activelifeguide.com Phone: 317.513.4264

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

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

Best wishes,

Anna

by active life Guide Corp. 597 Industrial Dr., Carmel, IN 46032; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life Guide Corp. activelife Guide strongly recommends

aNNA REed

that you consult with your physician

Assistant Editor

before

beginning

any

exercise

program. If you follow these fitness tips, you agree to do so at your own risk

Source Stevenson, J. (2009). Are you getting enough? Nutrients that is. NBCnews.com, Men’s Health.

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and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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Health

INFORMATION

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

Top 5 Cosmetic Options for

Men

Cosmetic procedures that have traditionally been associated with women are now becoming more and more mainstream for men.

From simple injectable or laser treatments to surgical procedures, these are all a great way for men to look and feel their best.

1. Hair Replacement & Transplantation

Surgical hair transplantation and investigational stem cell hair restoration are permanent solutions to receding or thinning hair. Advanced techniques allow individual hairs to be regrown using a patient’s own donor hair.

Stem cell hair restoration is an investigational process that uses your own stem cells, harvested from fat, to stimulate new hair growth.

Both treatments provide natural and permanent results that are indistinguishable from regular hair.

2. Eyelid & Eyebrow Lift

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The effects of aging are inevitable, and, often, the brow, forehead, and eye area show the first signs as skin begins to lose its elasticity.

Sun, wind and the pull of gravity all affect the face, resulting in frown lines, wrinkling across the forehead, heaviness of the eyebrows, excess skin on the upper eyelids, and puffiness or bags under the eyes.

Eyelid and eyebrow surgery is quick, with rapid recovery, and are excellent procedures for men.

3. Botox & Fillers

Starting small, with Botox and fillers, has been an excellent way for men to learn about cosmetic options. Botox helps smooth the deep, vertical lines between our eyebrows, the horizontal lines on

our forehead, and crow’s feet around our eyes. Fillers are helpful for men who are plagued with acne scaring or scars from sports or injuries.

4. Body Sculpting & Gynecomastia

Men who want a slim waist, six pack, and muscular chest will often boost their workouts with cosmetic body sculpting. Brown fat deposits in the mid-section, breasts or waist can be resistant to diet and exercise. In these cases, body sculpting is ideal.

New surgical and non-surgical body sculpting techniques offer minimal downtime and maximum safety.

Even better, the fat that is removed can be used for other uses like stem cell treatment and facial aging or hair restoration. The best plastic surgeons require their patients to be at a normal BMI before any type of body sculpting procedure both for safety and maximum effectiveness.

5. Rhinoplasty & Sinus Surgery

Nose reshaping, or rhinoplasty, can make a significant and natural facial and health improvement for men. In some cases, rhinoplasty combined with sinus surgery can repair damage caused by an injury, help patients to breathe more easily, and minimize snoring. Techniques have improved greatly over the years, offering patients safe and effective results with minimal downtime.

Greg Chernoff, M.D., is a Triple Board Certified Facial Plastic and Reconstructive Surgeon. Call 317.573.8899 to learn more about cosmetic options for men. www.drchernoff.com

Health

INFORMATION

By Chuck Lehman, Owner of Any Lab Test Now

• Eat Healthy. Nutritious foods give you more energy and can lower your risk of certain diseases. Focus on fruits and vegetables, whole grains, and low-fat or fat-free dairy products.

Learn nutritional basics and how to read food labels. Eating the right breakfast is the best way to start your day. Don’t “fast food” your lunch, but do “fast” three hours before bedtime.

Eating late and going to bed on a full stomach is not healthy.

R e c a l c u l a t i n g . . .

• Maintain a Healthy Weight. Being overweight or obese raises your risk of diabetes, high blood pressure, heart disease and stroke.

Check your body mass index (BMI) to see if you’re at risk. Eat healthier foods, control portion sizes, and be active to keep your weight in check. If you are overweight, you didn’t get that way overnight— and you won’t lose it overnight either. Gradual weight reduction is healthy and is most successful with gradual changes in lifestyle.

• Be Active. Regular exercise is one of the most important things you can do for your health. If you will commit to a program, the good habit that it creates will pay dividends for decades. No one ran a marathon the first month into training. Take it one step at a time by exercising twice a week and increasing from there. It starts with developing a schedule that is both sustainable and beneficial. When you see and feel the results, it gets much easier.

• Manage Stress. Balancing work and family obligations can be challenging. But it’s important to protect your mental and physical health. Adding activities at the proper time can improve both physical and mental health. Note: Managing stress is not taking a snack break twice a day!

• Don’t Smoke. Smoking is linked to many of the leading causes of death, including cancer, lung disease and stroke.

If you smoke, work on quitting today—it’s never too late!

Also, avoid secondhand smoke, as it’s harmful as well.

GHS—Good Health System

GPS l e t s us know immediately if we’re heading in the wrong direction and tells us what to do to correct a wrong turn. Unfortunately, we don’t have an internal GHS (“Good Health System”) to guide our every move.

When it comes to healthy living, people, especially men, are not proactive with their health. Most men operate with the thought that whatever goes wrong can be fixed and that they can worry about it when, or if, it happens. With that mentality, life’s path is more like a slippery slope downhill.

Living healthy is by far the better path to take. Congratulations to those who are already doing it—by staying the course, the rewards are all yours. For those who have strayed, it’s never too late to make adjustments. Bad habits normally develop slowly, and the effects happen over the years.

Improved health is a result of creating a healthier lifestyle that is best accomplished by taking slight turns back to the right path.

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• Avoid Heavy Drinking. Heavy drinking can lead to many problems, including high blood pressure, various cancers, psychological problems and accidents. Drinking in moderation means exactly what it says, and the older you are, the more moderation matters. A little may not harm you, but a lot certainly will.

• Get Routine Exams and Screenings. Annual checkups are part of a good proactive health program. Ask your provider about screening tests for certain diseases and conditions, including high blood pressure, high cholesterol, diabetes, sexually transmitted infections and certain types of cancer. Early detection is the cheapest and safest way to head off major problems. Pay attention to warning signs, and don’t wait until the damage is done.

• Take the Medications You Need. Thousands of deaths could be prevented each year by taking medications properly. Make sure to follow your doctor’s instructions for all medications, including those that help control conditions like high blood pressure and diabetes. There are great resources available for you to learn about medication safety.

• Lower Your Risks. Learn how your lifestyle affects your risk for health problems. For example, people who work with certain chemicals or equipment need to take protective steps. Safety means many things, like wearing seatbelts and helmets, having working smoke detectors, and following safety rules. It also means washing your hands, taking care of your teeth, and wearing sunscreen. Keep track of your family medical history and share it with your doctor.

• Get Plenty of Sleep. Good sleep is one of the most understated factors of good health. Not getting enough sleep can affect your mood and your health. Sleep is important, and it usually comes easier when you weigh less, eat properly (not before bedtime) and exercise. It’s also easier to sleep when you control your stress and find ways to tune out the world’s problems.

You don’t have a GHS, but the good news is that if you do stray away from a healthy lifestyle, you can find your way back with just a little “recalculating.”

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

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Health

INFORMATION

By Ara Knepp, PT, DPT, CSCS

Preventing Injuries in the Weekend Warrior

Injuries can occur for a variety of reasons, including lack of conditioning, lack of warmup, poor flexibility, strength imbalances, lack of endurance necessary to complete the activity, and anatomic or biomechanical issues.

There are some basic steps that can be taken to reduce injury: • Maintain a regular and balanced routine.

Activity should be performed regularly and should include a variety of cardiovascular activity, stretching and weightlifting. Crosstraining helps to prevent overuse injuries, which develop from constantly using the same muscles and tendons.

• Use the proper gear and safety equipment, and wear the proper shoe wear. Video gait analysis, offered at Athletico, can help determine the proper shoes for your foot type.

a

Reduce your risk of injury!

• Listen to your body. The “no pain, no gain” theory is not accurate in this case.

If you feel sharp or stabbing pain with an activity, you should stop. This is your body’s way of telling you that it’s had enough.

A

re you a “weekend warrior,” who performs little to no exercise during the week and then tries to make up for it on the weekend? You are not alone. As we get older and have more responsibilities with work and family, exercise takes a backseat. We have good intentions for wanting to exercise because of the health benefits, but we don’t have the time, motivation or energy during the work week. As a result, we become weekend warriors. This is a particularly problematic pattern of exercise; in many cases we do not maintain the physical activity level necessary to participate in our

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• Perform a warm-up before beginning the activity. Warming up the muscles and tendons prior to exertion can help to prevent injuries. Slow, sport-specific movements can be beneficial to prepare you for participation in the activity.

/ June 2013

sport or activity without opening ourselves up to injury.

Injuries found in the weekend warrior population can include both traumatic injuries and overuse injuries. Some common injuries include: • Golfers elbow • Tennis elbow • Shin splints • Achilles tendonitis or rupture • Runner’s knee (patellofemoral syndrome) • Iliotibial band syndrome • Sprained or fractured ankles • Stress fractures

• Do not increase your activity or intensity too quickly. Start with an intensity or activity level that you can handle, and do not increase by more than 10% each week.

If you do suffer an injury, the best way to manage the injury is to schedule a complimentary injury screening at Athletico, where you will be evaluated by a licensed physical therapist, who can evaluate the injury and recommend the proper course of treatment. Prior to your injury screening at Athletico, apply the R.I.C.E. principal. Rest the injured area to allow for healing. Ice the area for 10–15 minutes throughout the day to prevent further swelling and decrease pain. Apply compression to the area, and elevate the injured area above the level of the heart to prevent and decrease swelling.

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

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Health

INFORMATION

Therapeutic Massage

Luxury or Necessity?

As a triathlete, golf professional, father and owner of Elements Therapeutic Massage, it is very important to me to stay active, fit and healthy; and I have found that incorporating regular massage into my wellness routine has really helped. Not only does a massage feel good, but it has many health benefits as well.

Massage increases circulation and stimulates the lymph system, which is the body’s natural defense against toxins. World-class cyclists travel with and use massage therapists every day because they don’t have time to sit around and rest those aching muscles— and neither do I. While I unfortunately don’t have time to incorporate massage therapy into my daily routine, I have found that making sure I regularly see a massage therapist not only relieves pain, but also shortens my recovery time after a hard workout. That lymph system stuff is no joke either. With all the germs my kids bring home, it is imperative that I do everything in my power to stay as healthy as possible in order to maintain my level of activity.

We all know that drinking plenty of water is important, but it is even more important before and after getting a massage. If your muscles are properly hydrated, it makes it easier for the therapist to perform the manipulations he or she needs to. Think dry sponge vs. wet sponge. The massage therapists at our studio have told me they can tell just by feel who drinks enough water and who doesn’t! The stimulation of the lymphatic system that occurs during a massage releases wastes in the body, and those have to go somewhere.

Drinking plenty of water helps flush those wastes out after the massage is complete. The manipulation of the muscles during a massage is also dehydrating, so drinking plenty of water after a massage is a good idea for that reason alone.

a Place to

kick back high five swing away.

There’s something for everyone at Victory Field. Come celebrate summer.

Athletes don’t look at being active as a luxury; for them, it is a necessity to maintain not only physical, but also emotional health.

As I got involved in the massage business and became a more active participant, I learned to add massage to that category of necessity instead of luxury as well, and I feel much better for it.

By Bill Van Valer, Owner of Elements Therapeutic Massage

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Get your seats today at IndyIndians.com

Cover Story

“I want people to experience and realize the positive effects that cycling and triathlon can have on all aspects of their lives.”

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Hooked on a Feeling!

Triathlete Vern LaMere

T

hink back to your childhood—can you remember when you learned to ride a bike? Vern LaMere vividly remembers his first experience on a bicycle. “I would say I became obsessed with cycling from the day my older brothers and sister put me on a bike that was way too big for me and pushed me down the hill in our back yard,” Vern recalls.

“I crashed, of course, and they got a big laugh out of it!” Instead of pouting and sulking, though, Vern set out to master the skill. And instead of saving his money to buy cars and motorcycles like his friends were doing in high school, he set out to buy bikes. “I still remember my first road bike—it was a 24-inch wheel Raleigh Record—a beautiful bike!” he recalls fondly.

As a child, Vern was always physically active and participated in a variety of sports. “Mom said I was born with a ball in my hands!” he jokes. Name a sport and Vern played it—golf, football, basketball, tennis, track, just to name a few. It wasn’t until high school, though, that Vern started running, and while he enjoyed running a great deal, cycling continued to be his passion. “I believe it was the 1983 Ironman Triathlon,” Vern says, when asked to pinpoint the inspiration behind his decision to start training for and competing in triathlons. “I just had to add on the swimming—which was not as easy as I thought it would be,” he tells me. “I still remember the first day I walked onto the pool >See more+ deck of the local YMCA. I knew exclusive how to swim, but not anything like photos of Vern’s those I saw in the pool that day— gliding along the top of the water, cover shoot at looking so efficient, so effortless.” activelifeguide.com Jumping into the pool, he says he

Photography by ACTIVE LIFE GUIDE

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barely made it to the other end! A challenge lay ahead for Vern.

form analysis, and one of the first Dynamic Bike Fit Analysis programs in the country.

Vern competed in his first triathlon in 1984. “With no open water swim practice!” he says. Things didn’t go very well for him at the start. “After the first 100 yards of the swim, and being pummeled by other swimmers’ arms and legs, I was tanked. I had thoughts of not being able to finish the swim.” But that competitive streak embedded deep within Vern LaMere kicked in, and he pushed on.

Finishing that first triathlon, Vern says, was one of the most exhilarating experiences of his life. More than two decades and countless triathlons later, Vern found himself in the 2008 Ironman Louisville. “I thought I would dread the training,” he says, “but I actually enjoyed the challenge of surpassing my longest swim, bike and run ever in training!”

Vern first had the idea to start T3 Multisport while at NIFS. “I would bike fit triathletes who were not being serviced and catered to by any local bike shops,” he says. “They were bringing in triathlon bikes to be fit on that were purchased out of state, and they told me that the local shops could not relate to their needs as multisport athletes.”

In 2003, Vern started his own company, FitTech, conducting

experience with cycling and triathlon and to love it as much as I do. I want them to experience and realize the positive effects it can have on all aspects of their lives.”

One Sweet Diet At the risk of generating hate mail addressed to Vern, I’m going to share a secret of his. When he’s training for triathlons, he actually needs to eat the occasional “forbidden” foods to keep weight on. You know—pizza, burgers, fries…

Strange, but true, they’re part

Turning Passion into Practice The deep-rooted passion for cycling that’s in Vern’s blood finally led him to seek a career in the fitness field. As it turns out, the Exercise Physiology/ Human Performance program at the University of Wisconsin LaCrosse was exactly what Vern had been looking for his whole life. “I was in Heaven!” he says. In the early 1990s, Vern came to Indianapolis to work as a researcher in the Human Performance Research Division at the National Institute for Fitness and Sport.

After several years at NIFS, Vern got to “open” his own Human Performance Lab, offering performance tests including VO2 max, Lactate Threshold, Bod Pod Body composition tests, running

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professional bike fitting and coaching triathletes, cyclists and runners. And in 2008, he opened T3 MultiSport, which Vern is now proud to say, is the premier triathlon and road cycling specialty store in Indiana.

“I get incredible satisfaction out of helping people of any level with the products and services we provide at T3 to improve their overall experience, athletic performance, and comfort,” Vern says. “I want people to have a great life-changing

/ June 2013

of his training diet! “I have a large salad with my meals, or some fruit, too,” Vern says. But it’s his ice cream snack before bedtime that he considers his true indulgence. “I’m all about butter pecan,” he says.

Vern depends on his rides and workouts—along with his butter pecan—to stay in top physical and mental shape.

“My workouts keep me on the positive and productive side of life,” he says. “If I don’t get my workouts in, it has a real negative impact.” If you’re the kind of person who has a

hard time staying motivated to workout, Vern’s advice is this: “Keep looking forward and stay consistent with your activity— don’t let that little voice in you talk you out of going to work out.” Schedule your exercise, he says, and have someone hold you accountable! He also suggests signing up for several events, spaced throughout the year, to keep you going all year long.

“I’ve always been very impressed and truly inspired by people who are not—or may not have been—athletic, but yet sign up and complete century rides, marathons…even Ironmans!” Vern says. “If you’re reading this and think you could never do a triathlon, you just need to go and watch one someday.” For people who are naturally inactive, Vern believes that inspiration often comes by watching others participate in sports. “I’ve heard and seen hundreds of individuals over the years—at NIFS, at races, at T3—that have incredible success stories,” he says. “Some involve significant weight loss, leaving behind a life of smoking, drinking, drugs, and many other mental and physical conditions.

YOU can be one of those success stories.”

So stop by T3 MultiSport and say hello to Vern LaMere. It doesn’t matter whether you’re at a competitive level or not, T3 has something for you. “We’re NOT just a high-end shop,” Vern says. “I was a newbie at one time who could barely swim one length of a 25-yard pool—I can relate to beginners!” Be careful, though—with the positive effects that cycling can bring into your life, you might just find yourself hooked!

By Matthew Hume, Senior Writer

Photography by active life guide

Nutrition

INFORMATION

Kale,

Edamame and Quinoa Salad with Lemon Vinaigrette

T

his delicious vegan salad, made with kale, quinoa, edamame and fresh fruit, stands strong as a nourishing snack, colorful and beautiful side, or a simple meal.

Prep & Cook Time: 30 minutes Serves: 2-4

Ingredients

2 cups cooked quinoa, cooled (cook according to package directions) 1 1/2 cup edamame beans, cooked and cooled 3 cups finely chopped Tuscan kale, ribs removed 1 cup sliced grape tomatoes 1/2 red onion, diced 1 mango, pitted and diced 1 avocado, pitted and either sliced or diced 2 tablespoon toasted almonds or pumpkin seeds, if desired

Directions

To make dressing, place olive oil, lemon juice, garlic, sugar, basil and salt in blender or food processor. Blend/process for 10–15 seconds; set aside.

In medium bowl, toss quinoa, kale and edamame together; add lemon vinaigrette and toss so that the salad is fully coated. Place in refrigerator for 20–30 minutes to let flavors soak in.

Before serving, toss salad again and add tomatoes, onion, mango and avocado. Garnish with toasted almonds or pumpkin seeds if desired.

For lemon vinaigrette: 2 tablespoons olive oil 1/4 cup freshly squeezed lemon juice 1 garlic clove, minced 1 teaspoon sugar 1 large basil leaf, chopped 1/8 teaspoon salt Fresh ground pepper, to taste

Basil Leaves Consuming fresh basil leaves may boost immune system function.

The chemical compounds in basil may improve production of infection-fighting antibodies by up to 20 percent, Basil may also help destroy viral cells that cause flu and the common cold.

Abby Fox, Mind & Body Coach NSCA-CPT afox@activelifeguide.com

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Health

rr

INFORMATION

Could You Have

r

rr

Rosacea?

H

ave you noticed persistent redness localized to the middle of your face? Does it seem to flush with particular triggers like sun exposure, emotional stress, exercise or when drinking alcohol?

Do you get frustrated with the pink acne-like bumps that seem to crop up on your face for no clear reason?

If so you may be one of the 16 million Americans who suffer from rosacea; a chronic skin condition that goes undiagnosed in the majority of those affected.

Rosacea (pronounced roh-ZAYsha) is a common skin condition that most often affects fair skinned individuals between the ages of 30 and 50. Rosacea tends to wax and wane and, if left untreated, can worsen over time. Areas most often affected by rosacea are the cheeks, nose, forehead and chin. Common characteristics of rosacea include sporadic flushing of the cheeks or a persistent redness of the face similar to that of a sunburn. Firm pink bumps and pus-filled pimples may also develop, resembling acne.

However with rosacea blackheads

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are not present. Many individuals with rosacea develop small visible pink blood vessels over time.

Other common symptoms are burning, stinging and excessive dryness of the skin. Rosacea can also affect the eyes leading to redness, irritation and dryness.

Being diagnosed with rosacea is the first step at getting this life-long condition under control. There is no cure for rosacea and the cause of rosacea is poorly understood but there are many options for treatment. Several topical and oral medications are available by prescription. A dermatologist is most qualified to make the diagnosis and determine which medication or combination of medications would be best. Lasers can also be helpful in the treatment of rosacea but the cost is not covered by insurance.

/ June 2013

Are you one of the 16 million Americans who suffer from rosacea?

You’re not alone. Help is available.

A common recommendation is to avoid factors that trigger the symptoms as much as possible.

It may be helpful to keep a diary detailing what you were eating, drinking and doing at the time of a flare-up to help identify possible triggers. Because sunlight is a common trigger the use of a daily sunscreen, at least SPF 15, is recommended. A gentle skin cleansing regimen is best for those with rosacea.

Rosacea can have a significant impact on emotional well –being and can lead to social anxieties, depression and problems at work.

Most of the 16 million Americans

who have rosacea don’t know that they have it. Those undergoing treatment for rosacea report significant improvement in their symptoms. If you feel that you may be experiencing symptoms of rosacea it’s important that you seek treatment by a qualified medical professional to avoid worsening of the condition and the psychological impacts that go along with it.

Amber Nunes, MSN, ANP-C Resources-Andrews’ Diseases of the Skin: Clinical Dermatology tenth edition For more information visit the National Rosacea Society website, www.rosacea.org

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Fitness

STRENGTH TRAINING

Push–Up Burnout

By Anna Reed, CPT

Sick of the same old, tired push-up?

“Push” yourself to new limits with these spins on an old standby!

1. Push-Popsp 2. Spider-Man Push-Upp 3. Clapping Push-Upp 4. Downward Dog Push-Upp Perform as many push-pops as you can in one minute. Rest for 30 seconds. Then, perform as many Spider-Man push-ups as you can in one minute. Rest again for 30 seconds. Repeat these steps (one minute of work and 30 seconds of rest) for clapping push-ups and downward dog push-ups. Rest for one full minute before starting at the beginning again. Repeat the list using these intervals (one minute of work and 30 seconds of rest, with one full minute of rest at the end) for as many cycles as you can. When you feel that you cannot possibly do more, rest for one to two minutes. Then perform as many push-pops as you can. Immediately go into Spider-Man push-ups and again perform as many as you can without resting (no need for the timer at this point). Repeat with clapping and downward dog push-ups. Trust me when I call this a “Push-Up Burnout”—and get ready to feel the burn, baby!

24

Trainer’s Tip:

1.

Keeping your core tight will support your back throughout the exercise and help work out your abs at the same time.

Push–Pops

A

B

Begin in a standard push-up position, with hands directly under shoulders, feet together, and core tight. Begin to lower your body toward the ground as you would with a normal push-up, but jump out with your feet as you go down. As you push back up to the start position, jump back in with your feet.

Repeat according to the workout directions.

Trainer’s Tip:

2.

You may not be able to go “chest to ground” on this move, so work your way into it. This move requires a strong core as much as it requires a strong chest and arms.

Spider–Man Push–Up

A

B

Begin this push-up variation in the standard push-up position but with feet shoulder-width apart. As you lower into the push-up, bring your left knee outward toward your elbow.

Return to the start position and repeat with the right knee. Repeat this move according to the workout directions.

3.

Clapping Push–Up

Begin in a standard push-up position, with hands directly under shoulders, feet together, and core tight. Lower your body to the ground as you would with a normal pushup. Using as much force as you can, create an explosive movement as you push your body up off the ground. This should be enough force that your hands can come off the ground, clap, and return to the ground in time to catch yourself. Repeat according to the workout directions.

4.

Downward Dog Push–Up

A

B

Trainer’s Tip:

These are best done in quick succession to give you the momentum needed for the explosive movement needed at the top of the move.

Trainer’s Tip:

The start position looks like a V, and the push-up motion itself is more of a sweeping motion than the straight upand-down movement in a standard push-up. This will hit shoulders and hamstrings as well as chest and triceps.

A

B

C

Begin with hands on the floor under the shoulders, and feet shoulder-width apart, but with butt in the air, stretching the hamstrings.

Move upper body down and forward as if you will scrape your chest on the floor, and keep moving forward until arms are straight and legs are parallel to the floor. Reverse the motions to return to start position. Repeat according to workout directions.

25

Health

INFORMATION

By Hilary Hagner, CPT

y p p a H s ’ r e h t a F Day

L

et’s face it—our children need active fathers! Last month, in our May issue, we celebrated our moms for all their hard work and efforts toward raising up a healthy home.

Just as importantly, we need to honor and show appreciation towards our ACTIVE fathers for their efforts toward being the strong leader of the house.

As Father’s Day approaches, I cannot help but reminisce on all that my amazing father has done for my family. My father raised my sister and me on his own from the time our mom passed away until the day we graduated high school. We were only 8 and 16 years old when the tragedy struck our family, but rather than running from his responsibility, my father decided to step up and conquer both the mother and father roles. I am eternally grateful for all the hard work he put into his career to earn enough money to provide for us. However, what makes me most happy as I look back at my childhood years is the time he exemplified what I consider to be heroic qualities that only a father can exude.

For example, active fathers let their children know they love them by telling them every day. Active fathers provide their children with emotional support and help enhance their selfesteem. Active fathers play with their children, go to their sporting events, and act as a role model for the children at all times. According to Stephen D. Green, Ph.D., Child Development Specialist, active fathers also help their children learn important life skills. “Most of the essential life skills that children need to survive are learned within the home. Fathers have a unique opportunity to teach their children valuable skills that will enable them to grow up to be healthy and productive adults,” says Green. (1) Make no mistake about it: Being an active father is tough and deserves all of the kudos in the world! With that being said, I believe that all of our activeLife-reading parents are, like me,

26

ACTIVELI FEGUI DE . COM

/ June 2013

looking for ways to be the BEST role model for the next generation.

Here are my “Top 5 Tips” for fathers that are looking to be an excellent example of healthy and active living for their family.

1. GET YOUR CHILDREN INVOLVED WITH YOUR WORKOUT! One of our family weekend routines is going to the local high school track and running drills.

Sure, my 5- and 6-year-olds only last about 10 minutes with me before they are off playing on the baseball field, but I get the chance to show them what it’s like to push themselves. When your body is tired and you want to give up, just keep going till you get to the finish line! The reward is that you are making yourself faster, stronger and more confident. What child doesn’t want to be the fastest kid in school? An article I found at www.bodybuilding.com agrees that “instilling a good work ethic in children helps them become more productive adults. It’s not just about fitness; work ethic helps children excel at school and in the work place.” (2) 2. COOK TOGETHER! Obviously, you would not want to invite your 6-year-old out to the grill with you for safety reasons—but your child could help marinate some chicken! Both of my boys were picky eaters until they started helping me cook.

Cooking gave them the opportunity to explore their independence with their food choices.

Some of their favorite things to make now are tacos, muffins, smoothies and protein bars. I have to admit that I really enjoy the help around the kitchen, too. In addition, it is a joy to see little ones make healthy decisions on their own.

Double win in my opinion!

3. PLAY WITH YOUR FOOD! Contrary to what you may think, the wellknown and globally respected Dr. Oz recommends that parents should steer clear from sending negative messages to our children about food. Instead of saying, “Don’t eat junk food!” or, “Don’t snack while watching television,” make talks about food positive. “You’ve got to offer healthy foods that are fun, colorful and interactive. Remember that kids want to discover, not be told, so let them seek out their own fruits and vegetables,” explains Dr. Oz. (3) 4. BE PRESENT! Most parents these days work long and hard hours. However, try your best to make it to all of your children’s school/sporting events. If you are not able to make it to most events, get to know some of the parents and see if they would mind video taping it for you. Being more actively involved in your children’s active lives shows them that it is important to you that they do well. As our toddlers turn to teens, they have a deep desire to grasp someone’s attention. By

making your attention the center of their focus, you can rest assured they will not seek negative influences.

5. MAKE ROOM FOR ONE-ON-ONE TIME! Studies show that fathers who take their daughters out on “dates” beginning when they are young end up having a better relationship with their children during the difficult teen years. Date night doesn’t just have to be about a father taking his daughter out or a mother taking her son out. A father can take his daughter to a ball game—just keep in mind that your main objective is to bond with your child and not about winning the World Series. Share stories you have of the days when you played ball and ask your child questions in return. Once a week, once a month, or once a quarter, spending quality one-on-one time with your children will undoubtedly solidify your relationships, causing your children to feel secure, happy and loved.

Happy Father’s Day, activeLife Dads!

Sources 1. AgriLife Extensions: Texas A & M Systems. “20 Reasons Why Your Child Needs You to Be an Active Father” 2. Contributor. “Fit Fathers Day”. http://www.bodybuilding.com/fun/ fit-fathers-day-9-lessons-to-hand-down-to-your-children.html 3. Dr. Mehmet Oz, M.D. “His Favorite Health Tips for Parents”

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

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Success Story

FITNESS

Keeping the “Why” Close At Hand

BEFORE

“Whatever you do, don’t give up,” Peter says. “It is a lot easier to continue on your journey than it is to quit and keep starting over.”

“I truly believe everyone can be healthy and fit—they just need someone to believe in them when they don’t believe in themselves.”

By Matthew Hume, Senior Writer

L

ooking at Peter Vadax now, one can hardly believe his physical and mental condition just under a year ago. “I felt old, tired, fat—just really out of shape and unhealthy,” he says. Married at an early age and the father of two young boys— the pride of his life—Peter worked hard to take care of his family. “Sometimes I would work 12 to 16 hour days. I didn’t really have time for myself.” Like so many people who try to work more than the day allows, Peter’s diet suffered terribly from fast food and other unhealthy convenience foods. “I was missing out on so much of what life has to offer,” he says. “When I should have been outside with my kids playing basketball, instead I was sitting on the couch.” In addition to an unhealthy diet and sedentary lifestyle, Peter was a pack-a-day cigarette smoker. Changes had to be made.

“I wanted to be a better husband and father—I came to realize if I continued down this road, my wife and kids would be watching me die from cancer.”

Peter’s transformation to a fit and nonsmoking lifestyle began in August 2012.

“I started my journey with P90X—and, wow, it was hard!” Peter says. Working out six days a week, Peter’s routine included weight training, cardio and yoga. And while the physical part of the transformation presented a challenge, Peter points to his nutritional changes as the bigger obstacle for him. “I ate anything I wanted for 33 years, so to go from that, to watching everything I eat— just learning the right things to eat—was hard.” Going from fast food to a diet of grilled chicken, fish, rice, vegetables and fruit, he’ll be forever grateful to his Team

28

ACTIVELI FEGUI DE . COM

/ June 2013

Beachbody coach for help with that part of the process. “There were times where I wanted to give up,” he says, “but I thought of my kids and it made me push harder. I always kept my ‘WHY’ very close.”

Peter Vadax

AFTER

Now an Independent Team Beachbody Coach himself, Peter has expanded his personal health goals to the far-reaching goal of helping others reach their own goals toward healthy living. “Becoming a Beachbody coach has been awesome so far!” Peter says. He’s using Facebook to bring his family, friends and those he meets into a cyber-communal exchange of support and motivation. “We do everything from clean-eating challenges to doing P90X or Insanity,” he says, “but no matter what anyone of us is doing, we are all there to help in any way we can.”

At 5’10”, Peter has gone from a size 36 waist to a size 31. His arms have grown from 13” to 16” and his chest from 38” to 42”. Since his transformation, Peter also has run in his first 5K race and a 5K mud run. “I’m finally the father I knew I could be,” he says proudly. “It’s hard to stay motivated all the time, but when I don’t feel like working out or eating clean, I just think of my kids and all the fun I’m having with them. I wouldn’t give that up for the world.”

Age before: 33 Age now: 34 Height: 5’10” Weight before: 185 lbs Weight now: 170 lbs Location: Houston, Texas

Check out Peter’s story in his own words: www.youtube.com/ watch?v=YuIOQQ6De0w www.facebook.com/lifechangingfitness11

Occupation: Sales and Independent Team Beachbody Coach Favorite exercise: Plyometrics Favorite clean meal: Grilled salmon

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