Active Life Guide October 2014

activelife Healthy Whole-Grain Pumpkin Pancakes. Page 12

A Desire to

INSPIRE Julie Voris

Guide

FOR MEN & WOMEN

TM

October 2014

An Ounce of Prevention

Triple

d-stroyer

Workout Multivitamin

in a

BAG ORANGE

IS THE

NEW

GREEN

KIDS with a

FIGHT

OCTOBER 2014

20

Vol. 8 Issue 10 (#84)

FEATURES + COVER STORIES

8

COVER STORY

/ ACHIEVING YOUR NATURAL BEST®

JULIE VORIS

10

/ AN OUNCE OF PREVENTION

12

/

RECIPE HEALTHY WHOLE-GRAIN PUMPKIN PANCAKES

16

/ KIDS WITH A FIGHT

18

/

ASK THE EXPERTS THREE MOST COMMON WEIGHT LOSS QUESTIONS

24

/

WHAT’S NEW? BOB BLOCK YOGA

26

/

ROUTINE TRIPLE D-STROYER WORKOUT

30

/ A LIFETIME OF HEALTHY BREASTS

32

/ CHIROPRACTIC AND WOMEN’S HEALTH

34

/ MULTIVITAMIN IN A BAG

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/October 2014

Photography by DAN BRAND

14

/ ORANGE IS THE NEW GREEN

IT’S WHAT’S INSIDE THAT COUNTS:

NUTRITIONAL UPFRONT, WELLNESS AFFORDABL PRICES. No surprise bills in the mail!

Food sensitivity and Intolerance has been linked to Obesity, Chronic Fatigue, Arthritis, Digestive Issues and many more.

Micronutrient testing checks over 30 different Vitamins, Minerals, Amino Acids to discover what supplements you really need!

B-12 Shots increase energy, promote weight loss, reduce stress, improve memory, and much more.

13636 N. MERIDIAN ST CARMEL, IN 46032 317.574.9500

Located in Meridian Village Plaza with Godby Furniture and next to CVS

7818 EAST 96TH STREET FISHERS, IN 46037 317-288-5135 Store hours (both locations) 8-6 M-F & 9-1 S

LETTER FROM OUR ASSISTANT EDITOR

FOLLOW US

H-E-A-L-T-H

Credits EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR TATUM Pérez

1 in 8 women will be diagnosed with breast

cancer in her lifetime, according to the National Cancer Institute. Most of us have been touched by breast cancer, either directly or indirectly.

We have witnessed coworkers, friends and/or family fight for their life, some winning and some losing.

It’s been over four years since my mother-inlaw was diagnosed with breast cancer. As you can imagine, it was very unexpected. She had to undergo immediate treatment that included surgery, chemo and radiation. I remember days when she couldn’t get out of bed and was too sick to eat a cracker. It was at this time that my sister-in-law asked me to join her team for the Twin Cities Susan G. Komen 3-Day, where we walked 60 miles over the course of three days to raise awareness and funds for breast cancer research. In order to participate, each team member had to raise at least $2500. Walking 20 miles each day for three days is still one of the hardest things I have ever done (so much that I wouldn’t want to do it again), but the reality is that this still doesn’t compare to what a cancer patient goes through in order to survive. I am happy to say that my mother-in-law is still cancer free and in good health thanks to early detection and a more active lifestyle. According to her team of doctors, regular physical activity and a healthy weight can reduce the risk of breast cancer, cancer recurrence and mortality.

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

SCOTT BARDASH GREGORY CHERNOFF JENNIFER WHIRLEY DIAZ HILARY HAGNER ROBERT JACKSON CHUCK LEHMAN GREG MOBERG STEVE SMILEY ARTHUR SUMRALL

PHOTOGRAPHY BRAND PHOTO DESIGN ACTIVE LIFE GUIDE CORP

ART

ACTIVE LIFE GUIDE CORP

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

CIRCULATION

ACTIVE LIFE GUIDE CORP

CONTACT INFORMATION Info@activelifeguide.com

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS subscribe@activelifeguide.com

So don’t take your health for granted—you never know what tomorrow will bring. Join the Indianapolis Komen Race for the Cure, which opens for registration this month, and begin a walking or running program in preparation for the race and to help raise money for breast cancer research. Also, try something new like PiYo. Turn to page 20 to learn about a new form of exercise that joins Pilates and yoga for a fast-paced, calorie-burning workout with Julie Voris. Read this issue, and then get moving!

TP

ActiveLifeGuide.com

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.

Assistant Editor

AC TIVELI FEGUI D E. COM

© 2014 ACTIVE LIFE GUIDE CORP. 597 Industrial Dr. Suite 105 Carmel, IN 46032 (317) 776 - 1689

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

TATUM Pérez

6

_________________________

/October 2014

Health

INFORMATION

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

Achieving YOUR NATURAL BEST® achieve a toned physique. My goal is to help all my patients achieve their goals and look natural.

With this trademarked procedure, you can achieve your cosmetic goals and maintain that natural look.

Non-Surgical Combination Therapy My approach to Your Natural Best is individual and customized for each person’s specific skin and improvement goals. Some need laser treatments followed by a simple aesthetics regimen. Others require a higher level of treatment to improve their skin. In these situations, non-invasive or minimally invasive laser therapies to blend age or sunspots, reduce pore size, control acne, and improve skin tone and quality are an excellent choice.

>>

I often combine laser therapy with injectables or other minimally invasive options to smooth lines around the mouth and eyes, plump sunken cheeks, and plump lost lip volume. Additional methods that work well for patients and offer long-lasting and natural options are cellular therapy and autologous fat injections. This helps improve scars, lines, wrinkles and overall tone and quality.

N

atural, by definition means, “nothing artificial, unusual, or unexpected.” These words are not typically thought of as synonymous with cosmetic surgery. I have changed this perception for my patients and trademarked a procedure called YOUR NATURAL BEST.

YOUR NATURAL BEST includes unique and individualized treatment combinations that I have developed and designed to enhance my patient’s natural features.

The combination therapy creates balance, symmetry and an overall picture of excellent health.

YOUR NATURAL BEST is unique and will mean something different for every person.

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/October 2014

In some cases, it will be a completely nonsurgical treatment plan involving skincare, aesthetics, injectables and laser therapy.

In other cases, it will be a combination of surgical, non-surgical and aesthetic treatments based on individual specific goals.

When I meet with a patient for the first time, most often, their main goal is to improve their skin. This is not a surprise since our skin is a direct reflection of our overall health and vitality. We all work towards achieving bright, smooth and healthy complexions with minimal wrinkling, lines and sagging.

When factors beyond our control leave us with fat deposits and sagging skin, it can be disheartening after working so hard to

Advanced Combination Therapy At some point, the extent of gravitational changes defines when surgery is the only way to accomplish goals. When skin on your face or body is sagging beyond what can be corrected with a laser or other type of therapy, I will use the latest endoscopic treatment or minimally invasive options to restore youth to skin and muscles. Surgical treatments are often followed up with advanced laser treatments to further refine skin and enhance the quality and skin tone.

The combinations, timing and treatments are unique and customized for each individual to provide optimal and natural results.

Chernoff Cosmetic Surgeons is one of the largest and most contemporary cosmetic and laser centers in the United States. Dr. Chernoff is involved in research programs that will expand the treatments available to our patients for face and body rejuvenation.

Contact our office at 317 573-8899 to learn more. activelife readers receive complimentary consultations. www.drchernoff.com

N AT U R A L B E l ST Natura YOUR

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Complimentary Consultations for Activelife Readers

317 573 8899

drchernoff.com

and A

COSMETIC SURGEONS

e Health

INFORMATION

By Chuck Lehman

An Ounce of Prevention

E

ach of us begins the day in a world full of risks that we are always managing— even though we may not be thinking of it that way. (Wearing a seat belt is risk management, for instance.) Health risks are also a concern for everyone, and risk management is better than the cure.

For women, breast cancer is a constant concern. While research has resulted in huge advancements in early detection and successful treatments, the number of cases has increased. The good news is the risk of death has significantly diminished in recent years. While curing cancer is the goal, there are many things that we can do in the name of prevention.

As we focus on breast cancer this month, here are some tips that can GREATLY lower your risks. Men: This applies to your health as well.

routine. If you can do more, it’s even better.

Try a fitness class, rediscover a favorite sport, or meet a friend for daily brisk walks.

Working in the yard and practicing sports with the kids also counts.

No Tobacco

The use of tobacco clearly puts you on a collision course with cancer. Smoking has been linked to a variety of cancers including lung, bladder, cervix and kidney.

Chewing tobacco has been linked to oral and pancreatic cancer. Even if you don’t smoke, the exposure to secondhand smoke may increase your risks. Smoking

Life is a risky game.

Healthy Diet

Eat plenty of fruits and vegetables and other foods from plant sources, such as whole grains and beans.

Eat lighter and leaner by choosing fewer high-fat foods like those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of being overweight or obese. High-fat diets have been proven to increase the risk for cancer.

If you choose to consume alcohol, do it in moderation. The risk of various types of cancer— including cancer of the breast, colon, lung, kidney and liver—increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly. While it’s true that studies have shown the polyphenols found in red wine may provide antioxidant protection, remember this: It’s all about moderation.

Ideal Weight and Physical Activity

Maintaining a healthy weight can lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney. Physical activity counts, too. In addition to helping you control your weight, physical activity on its own may lower the risk of breast cancer and colon cancer.

As a general goal, include at least 30 minutes of physical activity in your daily

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acceptable and can lead to infections that increase cancer risks. Hepatitis B and C can increase the risk of liver cancer.

Always wash your hands after using public service areas to lower your risk of contamination, and be sure to give others their “personal space.” We all sneeze occasionally, so cover your mouth when you do. When someone sneezes around you, protect yourself as much as possible.

Limit Sun Exposure

Skin cancer is one of the most common forms of cancer—and it’s also one of the most preventable. Avoid the strongest rays of sun—typically between 10 am and 4 pm—and use generous amounts of sunscreen.

Reapply often when you are exposed. Sun glasses and a widebrimmed hat also help. Wear tightly woven but loose-fitting clothing that covers as much of your skin as possible. Also, avoid the use of tanning beds and sunlamps, as new studies are finding that even “fake sun” has its dangers.

Get Immunized

Cancer prevention includes protection from certain viral infections. Talk to your doctor about immunization against hepatitis B. HPV (human papillomavirus) is a sexually transmitted virus that can lead to cervical cancer. The HPV vaccine is available to both men and women age 26 or younger who didn’t have the vaccine as an adolescent.

Early Detection

is the number one cause of cardiovascular disease, and that’s the NUMBER ONE risk to both women and men. If you smoke…

STOP!

Eliminate Health Risks

Another effective cancer prevention tactic is to avoid risky behaviors that can lead to infections, which in turn may increase the risk of cancer. (For instance, people with HIV/AIDS have a higher risk of cancer.) It’s in your best interest to limit your number of sexual partners. And don’t share needles.

Sharing needles for ANY reason is just not

/October 2014

Regular self-exams and professional screening for various types of cancers, such as cancer of the breast, skin, colon, prostate and cervix, can increase your chances of early discovery; and the earlier treatment begins, the more likely it is to be successful. Ask your doctor about the best cancer testing and screening schedule for you.

No matter how good our testing and treatments get, the best health plan is that ounce of prevention. Steps taken today to promote and maintain a healthy diet and lifestyle will help you live a healthy—and longer—life.

Attention, Acute or Chronic Back or Spine Pain Sufferers!

Minimally Invasive Diagnosis, Treatment & Pain Management Available In Carmel.

Minimally Invasive Surgery Vs. Open Spine Surgery Outpatient Procedure • Less Bleeding; Minimal Scar Formation • Quick Recovery • Affordable TYPES OF PAIN TREATED • Acute & Chronic Back Pain • Herniated Discs • Lower Back, Buttock, Leg and Foot • Neck Pain & Arthritis & Related Headaches

• Spinal Arthritis • Spinal Osteoarthritis • Degenerative Disc Disease • Work & Sports Related Injuries

Steven E. Levine, MD William L. Hall, MD Dr. Steven E. Levine is board certified in Pain Management and Anesthesiology by the American Board of Anesthesiology since 1994, and also is a diplomat of the American Board of Pain Medicine since 1996. He is a fellow, charter member, and on the Board of Directors for the American Board of Minimally Invasive Spinal Medicine and Surgery. Dr. Levine is a leader in developing and teaching new techniques in interventional pain management both nationally and internationally.

Dr. William L. Hall is Board Certified by the American Board of Physical Medicine and Rehabilitation, and the American Board of Pain Medicine. Dr. Hall joined Midwest Pain Institute after completing his residency at the University of Cincinnati in August 2002. Dr. Hall served as chief resident in the department of Physical Medicine and Rehabilitation, with duties both academic and administrative in nature.

He has focused his skills and talents on the diagnosis and treatment of back and spinal pain.

Kent B. Remley, MD Dr. Kent B. Remley, a graduate of IU School of Medicine, is an Interventional Neuroradiologist specializing in minimally invasive spine surgery as well as diagnostic and therapeutic injection procedures of the head, neck and spine. Prior to practicing in Atlanta and Indianapolis he served as an assistant professor of Radiology and Otolaryngology and director of ENT/ Head and Neck Imaging at the University Of Minnesota and was a clinical instructor in Neuroradiology at the University of California, San Francisco.

Locations Carmel

12289 Hancock St. Carmel, IN 46032 317-815-8950 Fax: 317-815-8951

Avon

1115 Ronald Reagan Pkwy., Suite 235 Avon, IN 46123 317-272-3880 Fax: 317-272-9068

Kokomo

2302 S. Dixon Rd. Suite 150 Kokomo, IN 46902 765-453-0506 Fax: 765-453-0793

Nutrition

INFORMATION

Healthy Whole-Grain Pumpkin Pancakes

Preparation 1. Whisk flour, baking powder, pumpkin pie spice, baking soda and salt in a large bowl. Whisk egg, buttermilk, pumpkin, pecans, oil, sugar and vanilla in a medium bowl.

Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist over mixing—it will make the pancakes tough.

Ingredients • 1 1/2 cups white whole-wheat flour • 2 teaspoons baking powder • 1/2 teaspoon pumpkin pie spice • 1/4 teaspoon baking soda • 1/4 teaspoon salt • 1 large egg • 1/2 cups buttermilk • 1 cup pumpkin puree • 1/4 cup toasted chopped pecans • 2 tablespoons canola oil • 1 tablespoon sugar • 1 teaspoon vanilla extract

2. Let the batter sit, without stirring, for 10 to 15 minutes.

As the batter rests, the baking powder forms bubbles that create fluffy pancakes, and the gluten in the flour relaxes to make them more tender.

3. Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about 1/4 cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes.

Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

Nutrition Per serving: 201 calories; 8 g fat (1 g sat, 5 g mono); 29 mg cholesterol; 27 g carbohydrates; 2 g added sugars; 6 g total sugars; 7 g protein; 4 g fiber; 334 mg sodium; 213 mg potassium.

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PUMPKIN is one of the very

low-calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, antioxidants, minerals and vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol control and weight reduction programs.

/October 2014

1 in 5 Americans get skin cancer in their lifetime.

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Nutrition

INFORMATION

By Scott Bardash and Greg Moberg

Orange is the new

Green

T

Fall is the best time to plant for a green yard!

he season is changing, the leaves will be falling soon, and the weather is turning cooler. For many people, this is a time for pumpkin spice lattes, apple cider, a trip to the pumpkin patch, kicking back and watching some football; but to us it is the BEST time for planting!

While it might sound counterintuitive, the best time to plant a new tree, shrub or perennial is actually in the fall. When a plant is put into the ground in fall, it may be facing the cold above ground; but in the Midwest, root growth continues until deep soil temperature drops below 40 degrees.

If you plant a shrub in spring, it must acclimate itself to its new home and begin growing immediately. At the same time, it has to produce leaves, flowers, and then endure the rapidly arriving summer heat.

Plant the same shrub in fall, and here’s what happens: It becomes happily dormant above ground soon after planting, but the

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roots have several months to grow and become comfortable and strong in their new home. When spring does arrive, the plant is established and ready to put out strong leaves, new growth and lots of flowers! So the difference is obvious: Fall planting gives your plant’s roots a wonderful head start over spring planting.

For newly planted and established plants, fall fertilization is incredibly important. If you only fertilize once a year, make it in the fall instead of in the spring!

Unfortunately, spring is still the season you’ll find the greatest selection of shrubs and trees. But most nurseries and garden centers are beginning to recognize the value of fall planting and making special efforts to provide their customers with the best selection possible throughout the fall and early winter season.

When selecting those special plants for your landscape, always look for healthy, wellgrown plants. Always buy from a reputable

/October 2014

nursery with an experienced staff. These nurseries are in the business of selling service year-round, and in turn, they depend on loyal customers continued confidence in their business.

Plants come in a vast array of shapes, sizes, colors, and most importantly, qualities.

It is just as important to evaluate plants individually before purchasing as it is to carefully inspect a new shirt or a television set. Shopping for plants by telephone or looking for the least expensive price can be a costly mistake. That old saying “You get what you pay for,” is often true, and certainly applies to the purchase of new landscape plant materials. Many times you will find that not all nurseries and garden centers are created equal.

A new tree or shrub can be a large physical investment. Why not give your new plant the best possible chance of survival and make care of the plant easier on you? Get outside and take advantage of this fall planting season!

•Trees •Shrubs •Perennials •Mums •Pumpkins •Home Decor •Workshops •Gifts •Holiday Decorations

11405 Allisonville Road • Fishers, IN 46038 317-849-4490 • www.allisonvillenursery.com

Family

INFORMATION

By Hilary Hagner, C.P.T.

H

ave you ever heard of a Wife Carrying Competition?

Well, neither had my husband or I. Last month, a girlfriend of mine, fitness model and writer Jamie Eason Middleton, asked us to participate in her Wife Carrying Competition.

The event sounded like a ton of fun, but what intrigued us most was the cause. All proceeds from this wacky event went towards a few families that Jamie had met—families who had a child struggling to beat cancer. As a new mom herself, Jamie felt compelled to do whatever was in her power to get these inspiring families the financial support they needed. The heartache of a child fighting cancer is enough, but to struggle to pay medical bills is a burden they shouldn’t have to carry.

The competition was a blast and we have some fun pictures to prove it, but most importantly, we were able to raise money and awareness for these amazing children and their families. In order to continue raising funds and awareness, Jamie created a #PushUpChallenge in which anyone and everyone is to rep out as many push-ups as possible and then donate a dollar for every push-up conquered. Just like the incredible ALS Ice Bucket Challenge, you are encouraged to challenge three or more of your friends to do the same. They have 24 hours to do their push-ups.

For more information on the Push-Up Challenge and the families the money is going towards, visit: www.youcaring.com/ pushupchallenge Another friend of mine, Kandice Rose, dates back to our freshman year of high school when we played basketball together.

I had known who she was before entering high school because she played basketball for my junior high rival school. Kandice was “the girl to watch for.” Now that she was going to be on my team, I was dying to meet her! However, meeting her didn’t

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Kids B E H U M B L E D

with a

Fight

A N D I S N P I R E D.

quiet happen the way I expected. She missed the first few weeks of school, and we were told that Kandice had to sit out for the whole basketball season. In utter shock and disappointed, our team wanted answers. Our coach finally told us that she had been battling cancer. I believe it was right then and there that I heard that horrible word for the first time in my life, and I desperately wanted to know more. When I finally did meet Kandice, she was still “Miss Sunshine” (that was her nickname), but rather than being that fierce rock star that we all knew on the court, she was the new Cancer-Beating Hero. She beat Hodgkin’s lymphoma that year in 1997. All Kandice knows to do is win, and here is the proof: Kandice also beat leukemia in 1998 and Hodgkin’s lymphoma again in 2011.

We had a mutual friend through basketball, Lindsey, that graduated with us; but Lindsey was not so lucky. In 2011, we lost that beautiful spirit due to cervical cancer. In her honor, Kandice has created an organization she dreamed up with Lindsey while they were both sick. The organization is called PGWC— Pretty Girls with Cancer, and they provide women with the tools they need to look and feel their best during treatment.

/October 2014

PGWC hosts 5k Walks, fashion shows, and even provides goodie bags filled with lots of items to help women coming out of treatment feel “pretty” again.

To find more information on PGWC visit: http://www.prettygirlswithcancer.com I’ve been both humbled and inspired by my two friends and their courage to create something bigger than themselves. They have reminded me that we can all be very powerful if we work together and raise awareness for the sake of our future. Adults are not the only ones fighting cancer; our children fight, too! Let’s do our part this month by reaching out to a child, hospital or organization and simply donating our time to read to the child or by bringing them a teddy bear (if you cannot support financially). Let’s support the kids with a fight!

I’d love to hear your feedback and/or answer your questions.

Always listening, Hilary ‘Hagner’ Hall www.facebook.com/hilhagner

Dental Services

Spa Services BOTOX and Dermal Filler treatments.

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Facial Services

Basic Facial, Acne Facial, Anti-Aging Facial, Brightening Facial

Chemical Peels

Reene Peel, Reening Facial Peel, Waxing

Massages

Lymphatic Massage, Reductive Massage, Therapeutic Massage

Beneets of choosing my dental practitioner for BOTOX and Dermal Filler treatments

Smile makeover expert • More training and knowledge of oral and oral-facial areas than any other health care professional • Comprehensive knowledge of facial muscle expression dynamics • Highly experienced with injections and anesthetic options for comfortable treatments • Consideration dental and facial proportions before augmentation for optimal results • Trained and of de accredited to augment with BOTOX® and Dermal Filler with best techniques • Can offer quick and convenient treatments during routine dental visits.

Health

INFORMATION

ASK THE EXPERTS Three Most Common Weight Loss

Questions

Jennifer Whirley-Diaz, MD

Don’t be afraid to ask!

2000 E 116th St. Ste 102 | Carmel, IN 46032| (317) 564-4464 www.momiweightloss.com

weight loss is a mild appetite suppressant.

It’s not a magic pill either, but it is a tool to help your commitment to diet and exercise.

3. “What is a physician supervised weight-loss program?”

A: Medically supervised weight loss is

1. “I don’t eat hardly anything.

Why don’t I lose weight?”

A: All my patients get an initial total Body

Composition Analysis. This gives me valuable information about how much fat and muscle that patient has, but it also measures their Basal Metabolic Rate (BMR). This tells me how many calories they burn at rest each day. If they are eating more calories than their BMR (and not exercising), they are not going to lose weight.

In addition, the composition of their nutrition makes a difference. Excessive sugar and carbohydrate intake can sabotage their metabolism, and low protein intake can lead to muscle wasting and a lowering in their BMR. There are also metabolic syndromes

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that can lead to low BMRs, which can be treated with medication.

2. “What about all the weight-reduction remedies recommended on TV, like garcinia cambogia, green coffee beans, and so on?”

A: There are individuals that are going to

lose weight on any given supplement. What it boils down to is that there is no magic pill.

If you are ready to lose weight and to do the dieting and exercise that will be required, you will be successful. If you believe that a certain supplement is going to help you lose weight, then it just might. The only medicine that I prescribe on occasion to help with

/October 2014

different from commercial weight-loss programs. Medical weight loss is treatment in a clinical setting done by a health care provider—in my case, a board-certified doctor. The patient goes through a complete initial evaluation for weight-related health problems, a detailed weight loss and gain history and a physical exam. Vital signs, laboratory results and body composition are measured throughout the weight loss process. Usually some form of meal replacements are used, and on occasion weight loss medication is prescribed.

Behavior modification is a very important part of the weight loss experience so that the patient can develop a new relationship with food. And finally, advice is given about the use of exercise in the process of weight loss and maintenance. Accountability is crucial for this weight loss process, and frequent office visits are necessary.

Pale, no

no more

Training By Tatum

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Cover Story

“Healthy people are not happy people.

Healthier people are happier people.”

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/October 2014

A Desire to

INSPIRE Julie Voris

By Matthew Hume | Photography by Dan Brand

I

t’s been 13 years since a life-changing talk at a Wisconsin Y put Julie Voris on track to be one of the most respected motivational voices in fitness today. Julie explains it this way in her blog: “As you may know, my fitness career first started at a YMCA in Wisconsin. When the director sat next to me on that blue bench and told me I should start teaching classes, I never imagined how she would positively impact my life.” For years, Julie had been teaching high school English, and her heart had always been in teaching. How much better could life be in joining her love of teaching with her love and passion for fitness?

Much better. Since she first began as a Beachbody coach in 2008, Julie has distinguished herself as a Beachbody Master Trainer and a four-time Elite Coach. In 2013 she received Beachbody’s Most Valuable Presenter award; and Julie recently spoke to over 200,000 Beachbody coaches about the value of surrounding yourself with strong, like-minded individuals, as she delivered Team Beachbody’s National Wake-Up Call. You may have seen Julie in Insanity and TurboKick training videos or the P90X2 home workout.

Or you might have caught one of her health segments on Indy’s Fox 59 morning news. You might even have worked up a sweat in Julie’s Super Saturday Workout that she led last month in Fishers as part of Beachbody’s nationwide Super Saturday event. From the looks of it, things have definitely changed since she received her first check for Beachbody training six years ago—in the humble amount of $38.

So how exactly has life changed for Julie? Who is Julie Voris today? Well, in short, pretty much the same Julie Voris that started teaching TurboKick and step aerobics all those years ago. “I don’t know that my life has changed that much. I’m still teaching classes, and my Beachbody business has definitely grown.” she says. “What I’m doing is still the same—just on a bigger platform. I still get to do what I love every day.”

And what Julie loves is teaching. On Mondays, you’ll find her at the Fishers YMCA teaching a

class called Cardio Extreme. “I throw bunches of stuff into it—some kickboxing, some Insanity, some P90X, some athletic drills,” she says.

“Sixty minutes of pure cardio.” After that comes PiYo (more on this high-energy, low-impact phenomenon in the sidebar). In addition to her classes at the Y (Cardio Extreme, TurboKick, Insanity, PiYo), Julie teaches at RevolutionX, a new fitness studio in Fishers, and at the Central Indiana Academy of Dance. “My daughter takes dance there, and there’s a need to have some adult classes,” she tells me about her involvement with the Academy of Dance. You’ll find her there on Tuesday nights and Wednesday mornings teaching PiYo. “Saturdays I juggle,” she says. She might be at the Y or RevolutionX, or as a Master Trainer, she might be off somewhere doing a certification training. Julie also attends health fairs and other fitness events as her schedule allows.

Nutrition as a Priority With all the so-called healthy nutrition bars and shakes on the market these days, sorting through what’s really beneficial to your health can be tricky. What’s a health-conscious person to do?

“Read the labels!” Julie advises. “The more choices we have, sometimes we can make bad choices. Find what works for your life, nutrition and goals, and stick with those things.” Julie has identified those go-to foods that work for her— and she doesn’t stray far from that habitual path.

“One of the traits of fit people is they tend to have a short list of those go-to foods,” she says. “Mine have always been oatmeal—plain, no sugar.

Blueberries—I love them so much! And I have a clean almond butter that I rely on a lot. Also a lot of unsweetened almond milk.” She eats plenty of salads, drinks a Shakeology every day, and loves bananas and almonds. As for nutrition bars, the only ones she’ll even touch these days are Quest bars.

Striking a Balance For many of us, it’s a struggle to make time to work out. We often place so many other

21

“important” things ahead of our own personal well-being. Clearly, Julie has no problem keeping active, burning calories, driving that metabolism, and staying healthy. With all this time spent in the studio, though, how

I need to work a little harder and my kids might have to watch a movie while I do some conference calls to make a better life for my family,” she says. “As long as you keep your priorities in check, figure out what’s most

in,” she says. “We talk a lot about nutrition and how our food fuels what we do.” The logistics of getting the family together for a quality, family workout can be a challenge, though. Her husband Jeff is the head football coach at Butler University, so once football season hits, Julie says she doesn’t see much of him. The spring and summer are a different story, though. “We regularly make time for a walk at least once a week—not a video, not a class, not a run, but a walk,” she says. “We’ll walk anywhere from 60 to 90 minutes, and it’s just he and I talking and catching up. We like that it’s active and that it’s connecting. It’s super valuable time for both of us.” And while her daughters have busy lives of their own, Julie tells me that the whole family takes walks and family bike rides. “My girls have taken my PiYo class, and we do the home PiYo home workouts as well,” she says. “Being active is our family personality.”

A Platform of Inspiration

does Julie make time for her family? How does she maintain a healthy life balance?

Here’s Julie’s two-fold philosophy on the matter.

“Fitness is not negotiable.”

“Fitness is not negotiable, for anyone, anywhere, no matter where you are in your life,” Julie stresses. Endless options exist for us to find as little as 10 to 15 minutes a day where we get moving and feeling better about our bodies. “Our bodies are meant to move—they’re designed to move,” she says.

“When you move your body, everything feels better—you’re a better spouse, a better parent, a better person.” Julie also points out that what may work for a person in their 20s may not work in their 30s or 40s.

“It’s important for folks to understand that fitness changes throughout our lives, and just because we can’t do something we did years ago doesn’t mean our fitness is less important now,” she explains.

important and fit everything around that, then it all works out.”

Healthier Family, Happier Family Julie tells me that no matter what, it’s her family that stands at the center of why she does what she does. So does her family share her belief that fitness is a given, a non-negotiable? “Yeah, we’re a pretty active family—it’s a given that we’ll get our workout

“There is no such thing as life balance.”

What? How can Julie think this??

“Sometimes a piece of your life will take precedence over another part of your life,” Julie explains, “but that changes and cycles throughout your day, your week, your month, the year.” Life doesn’t really balance, she says. It just kind of flows. “Some days our kids will take precedence—other days,

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/October 2014

I asked Julie if there was a book deal in her future. She just laughed. “That’s not my gig,” she assured me. What Julie does seek are bigger and broader platforms to share her message. “I think my purpose here on earth—other than raising my children to be happy and productive—is to inspire people through fitness,” she says. “I always want to teach classes... I love that personal, intimate connection... seeing that light bulb go on.” Julie welcomes any opportunity to help people understand that fitness is non-negotiable—video, TV, print media— however she can get that message out. “I believe that any given person can probably do more than they think they can,” she says.

“If I can find bigger platforms to inspire people to understand how fitness works in their lives, and do that while keeping my family first, then that’s where I want to be.”

Get Your PiYo On! Piyo. Everybody’s doin’ it.

But what is it? “PiYo has some yoga and Pilates influences, but it’s not either one of those formats fused together,” she explains. “It’s very athletic, very music driven—has a lot of balance and core work with it.” Julie describes PiYo as a symmetrical meshing of choreography and music that really connects with people who love a good exercise class. “The great part is that it’s low-impact and suitable for people of all fitness levels,” she tells me. And it’s also customizable. “If you need it to be less intense, you can do that through your movements—they’re not quite as big, as low, as deep. You can make it a part of your own unique journey.” On the other hand, Julie explains you can make it more intense by reaching longer, pulling stronger, lunging deeper.

“It can fit with you wherever you are on your health journey,” she says.

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ACTIVELIFE GUIDE

What’s New? Bob Block

SPOTLIGHT

Yoga

Providing a meaningful yoga experience in a friendly and inviting environment.

T

he world seems to have a way of making things happen when they’re supposed to.

Chris Lutz, owner of Bob Block Fitness Equipment, certainly believes that. “I’d known Marianne for about five years, but I kept running into her—three weeks in a row,” Chris says. After Chris learned of Marianne’s yoga certification, and after he shared with her his desire to build a group fitness area, the vision became very clear.

Bob Block Yoga (BBY) was born.

With Marianne Bergamo, BBY Yoga Director, at the helm, Bob Block Yoga offers classes led by fully certified yoga instructors, and will eventually add Pilates and other group exercise classes. As a subset of Bob Block Fitness, BBY hopes to engage all ages and abilities of active lifestyle minded people in the northeast area of Indianapolis.

They have specifically timed classes to accommodate clients in the Castleton area either before, during or after work.

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What really differentiates one yoga studio from another is the instructors. In addition to being a 200 HR RYT licensed yoga instructor, Marianne is a seasoned actor in the Indianapolis community, and she brings her dynamic personality to the mat. She makes the classes fun and enjoyable, and she designs classes with knowledge and compassion to ensure that the beginner is just as comfortable as the experienced yogi.

(Another reason to check out BBY is the unique rubberized floor in the studio. It’s soft and easy on the body.)

Marianne has taught yoga for the past two years throughout the Indianapolis area.

She studied and completed her training at CITYOGA, an Indianapolis yoga studio, under the guidance of Nikki Myers and Marsha Pappas. In addition to the teaching she does at Bob Block Yoga, you can also find Marianne the first and third Wednesday of every month at Chateau Thomas Winery in Fishers at their Wine Down Wednesday event from 6:30 to 7:30pm.

Class Hours: Mon 5:15pm - 6:15pm Tue 11:45am - 12:30pm | 5:45pm - 6:45pm Wed 8am - 8:55am Thu 11:45am - 12:30pm | 5:45pm - 6:45pm Fri 8am - 8:55am Sat 8:30am - 9:30am | 10am - 11am

/October 2014

Address: Bob Block Fitness Equipment 8128 Castleway Ct West Indianapolis, IN 46250 Phone: (317) 845 - 7700 Operation Hours: Mon- Fri 9am -6pm Sat 10am - 5pm Sundays Closed www.boblockfitness.com

ROUTINE

D

Triple

stroyer

Training

WORKOUT

Routine by Tatum Pérez | Photography by Eduardo Peña | Model Joshua Lome | Location Champ Chiropractic

For more routines you can do at home, visit activelifeguide.com

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/October 2014

A Bench Press a. Grab the barbell just outside shoulder-width, keeping your wrists straight. b. Position your feet on the floor, with the weight over the center of your feet; push/screw them into the floor. c. Squeeze your shoulder blades back and down.

Intense Workout

d. Bring the bar down over the chest/sternum and press up.

Barbell Squats

B

a. Hold the bar across your upper back with your hand just outside shoulder-width. Pull your shoulders back to help create a shelf for the bar, keeping the natural arch in your back. Brace the core. b. Set your feet shoulder-width apart and screw them into the ground.

To keep your knees from caving in, make sure to flare them out. c. Lower until your thighs are parallel by pushing your hips and hamstrings back while keeping your upper body upright. Come to standing while pushing through the heels.

A B 27

Training

ROUTINE

Mountain Climbers

A

a. Put each foot on a glide disc or paper plate and assume push-up position, screwing your hands into the ground, squeezing your glutes and bracing your core. b. Alternate sliding each knee towards your chest, and be sure that your body forms a straight line.

(No high bottoms!)

B Incline Bench Press a. Assume the same position as the bench press at a 45-degree angle. b. This time, lower the bar to your upper chest.

A

A

B

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/October 2014

A

Push-Up

A

a. Place your hands slightly wider than shoulder-width apart, with your feet close together.

Straighten your arms and legs to form a straight line with your body. b. Screw your hands into the ground, squeeze your glutes and brace your core. c. Lower yourself to the ground so that your chest almost touches.

Do not let your hips or neck sag, and keep a straight line from your neck to your toes. After a small pause, push yourself back to your starting position.

A

Intense Workout Dynamic Planks

B

a. Take the same starting position as a push-up or high plank. b. This time, lower your right arm to your forearm and then follow with the left arm.

You should now be in a low plank. Push-up back up onto your right hand and then follow with the left hand. Perform 10 leading with your right hand and then perform 10 more leading with your left hand.

C

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Health

INFORMATION

By Robert Jackson, M.D., F.A.C.S., F.A.A.C.S.

A Lifetime of Healthy Breasts cancerous lumpiness. The pain is often cyclic and associated with menstrual periods, and can be persistent in some women. Avoiding caffeine seems to help with this, and occasionally a mild diuretic during the premenstrual week may diminish symptoms.

Keep your breasts healthy your whole life long.

*

Fibroadenomas also affect women in their 30s. These are rubbery lumps of swirled fibrous and glandular tissue. They are not cancerous but may need to be removed if painful or enlarging. No lump should ever be ignored.

O

ctober has been designated as breast health awareness month, but, in fact, every month should be breast awareness month.

Breasts are a natural part of the female body. They are important for good female health and self-esteem.

Some women would like larger breasts.

Others wish theirs were smaller, and some wish they were more firm and perky.

However, there is one thing every woman wants—healthy breasts for a lifetime.

As you age, your breasts undergo changes right along with the rest of your body. Let’s look at the various decades of life and the changes that affect your breast health in each.

In the 30s, natural hormones keep the breasts firm. Breast anatomy consists of fibrous, fatty and glandular tissue that contain milk-producing glands and ducts to carry milk to the nipple. There is no muscle!

Since this is the most common child bearing decade, breast-feeding typically occurs during this period. What are the advantages to breast-feeding? Not only is it better for the infant, but it’s also healthy for

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the mother. The incidence of breast cancer is decreased among women who breastfeed their babies.

Many women wonder if breast-feeding will change the size and shape of their breasts and are concerned that it will cause their breasts to sag. Breasts do swell during lactation and stretch the skin.

After the breasts shrink, the skin is loose and it appears the breasts are sagging.

Other significant causes of sagging include multiple pregnancies, larger prepregnancy breasts, cigarette smoking, and pregnancies at an older age.

What can be done to prevent sagging?

Though nothing can prevent sagging altogether, proper nutrition and a goodquality sports bra worn when exercising may help reduce stretching the fibrous ligaments (Cooper’s ligaments). Naturally, avoid smoking. Unfortunately, since there is no muscle in breast tissue, you can’t exercise your way to perky breasts. If the problem is troubling enough, a “breast lift” can be done.

Women in this decade may face fibrocystic breast disease, which is a condition characterized by breast pain and non-

/October 2014

In the 40s there may be more concern about breast cancer due to the statistically increased risk after age 40. Routine mammograms are extremely important.

Studies have shown 75 percent of deaths from breast cancer occur in women who did not have routine mammograms, as opposed to 25 percent in those who had regular mammograms. So when should you begin having mammograms? We recommend annually after the age of 40 if there are no risk factors. BRCA1 and BRCA2 are human genes that produce tumor suppressor proteins. If they are mutated or altered, that protection is removed. These mutated genes are inherited and account for about 25 percent of breast cancers. If there is a strong family history, you should be tested for these gene mutations. If you have a mother, sister, grandmother or other close relative who has had breast cancer or the BRCA gene, you have a higher risk. This family history includes the father as well as the mother.

We propose starting mammograms in your 30s if you have these risk factors.

We strongly advocate routine selfexamination. Get to know your breasts so you can detect changes.

And what about cosmetic breast surgery?

Rest assured, there is no evidence that breast augmentation or breast reduction increases the incidence of breast cancer.

In summary, get to know your breasts, breast-feed your children, stop smoking, obtain routine mammograms, wear support bras when exercising, and if you’re at risk, obtain testing for the BRCA genes.

Hopefully you will have a lifetime of healthy breasts!

31

Health

INFORMATION

By Steve Smiley, DC

Chiropractic and Women’s Health From menstruation and pregnancy to menopause and hormonal imbalances, let’s face it: Women have special needs. Chiropractic care can help women going through whatever life stage they are currently in. Wellness chiropractic care keeps the nervous system and joints in good health and prevents these structures from dysfunction as women go through life’s cycles.

Women’s Health Considerations Menstrual Cycle and Cramping During a woman’s menstrual cycle, she may experience abdominal cramping, but she may also discover that this can lead to lower back pain. Irritation of the nerves going to the uterus can be decreased by specific spinal adjustments of the lower back. This can many times help diminish or completely get rid of the pain in both of these regions. In a study performed through the National College of Chiropractic, 88% of women receiving chiropractic adjustments (treatment) reported reduced pain during their menstrual periods compared to women not receiving chiropractic care (1). Women receiving regular chiropractic adjustments during the menstrual cycle may experience a reduction in the need for pain relieving drugs and prescriptions.

Pregnancy: Pre- and Postnatal During pregnancy, a woman’s body experiences rapid and sudden changes ranging from hormonal changes to loose ligament integrity, to the overall shape of the body. As a result of these changes the body

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Menstrual cycle and cramping. Prenatal and postnatal pain. Menstrual migraines.

These womanly pains can often be reduced naturally through chiropractic care. can become stressed. The upper back get can get stiff and tight as a compensation for the loose ligaments of the lower back. The loose ligaments can result in joint pain as well as sciatica pain. Chiropractic tables have special parts and pieces to allow for specific and safe chiropractic adjustments for pregnant women all the way up to giving birth. Once the baby is born, the mother’s body experiences an entire new set of changes. Due to the stress of child birth, other back and nervous system issues can arise. The joints and muscles in the mid to upper back can remain tight and locked in position. This can interfere with proper nerve flow to the mother’s breasts, making breast feeding difficult and sometimes nearly impossible. Chiropractic adjustments following delivery can help the natural flow of breast milk, which will make both mother and baby happier. Breastfeeding gives the newborn baby an opportunity to receive natural immunities from their mother and improved overall health.

Menstrual Migraine Headaches A menstrual migraine, or just simply migraines in general, can be a very disabling condition.

A very complex mechanism in the body, a

/October 2014

migraine is a very intense headache that can cause you to see auras, have light sensitivity, or make you so nauseous that you vomit; and it seems to take place in women more than men. They can also occur very frequently during a woman’s menstrual cycle. Clinical observations suggest that migraines may be aggravated or potentially caused by cervical spine conditions (neck and upper back). One proposed mechanism for how chiropractic treatment could influence migraine is through alteration of the pain sensitivity of the central nervous system.

Chiropractic care works to restore proper joint and muscle function, which can lead to overall reduction in pain—naturally. Regular wellness care leading to a reduction in pain can help improve a woman’s quality of life.

References 1. Kokjohn K; Schmid DM; Troiano JJ; Brennan PC. The effect of spinal manipulation on pain and prostaglandin levels in women with primary dysmenorrhea. J Manipulative Physiol Ther 1992.

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Health

INFORMATION

By Arthur Sumrall, MD

in a

Multivitamin bag

Tired of popping all those vitamin and supplement pills? Looking to naturally boost your immunity? There’s a special cocktail out there that might be just what you need. this treatment isn’t just for the stars. Tanya, the nurse in our office, has systemic lupus and was on several traditional prescription medications. Tanya complained about always being tired and that her joint pain was getting worse. I started Tanya on the Myers’ cocktail in January. After just a few treatments she reported having a lot more energy and found that the joint pain decreased tremendously. She even reported being able to think more clearly.

“I feel energized and ready to conquer the world,” Tanya stated after one of her treatments.

My main reason for including IV nutrients in a clinical setting is the capacity to provide rapid symptom relief to a wide array of situations. When vitamins, minerals and other nutrients are infused intravenously (IV) they go directly into your bloodstream to fuel your cells. That means they avoid the potential loss of potency and poor absorption in the gastrointestinal (GI) tract.

This is very common of nutrients taken orally.

Scientific research shows that a variety of health conditions can benefit from IV therapy— popularly known as Myers’ cocktail.

I

t appears that one of the latest fads in Hollywood, Las Vegas and even Nashville is to stop into the local clinic for IV nutrition—also known as Myers’ cocktail. This treatment is not new for wellness-focused physicians such as myself; we have been using IV infusion therapy for years.

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Exhausted, over-worked, immunecompromised, or health-conscious Americans are visiting wellness facilities on their lunch breaks to get their “multivitamin in a bag,” or what some call an “energyboosting cocktail.” Stars such as Madonna, Simon Cowell and Cindy Crawford reportedly are on the bandwagon. However,

/October 2014

Scientific research shows that a variety of conditions can benefit from the use of IV nutrition. A few of the conditions that may benefit from Myers’ cocktail include hypertension, migraines, depression, exhaustion, acute or chronic infections, poor immunity, allergies, anti-aging, COPD, asthma, fibromyalgia, chronic fatigue syndrome, diabetes, hepatitis—not to mention the common cold. Even if you’re healthy, Myers’ cocktail is an extremely effective way to boost your immune system and prevent illness such as shigellosis and Enterovirus D-68, which have been reported by the CDC to be present in Indiana right now. This is also especially important as we enter the flu season. I personally recommend a Myers’ cocktail before traveling, or before and during stressful situations.

If you would like to schedule your Myers’ cocktail IV treatment, or if you just have more questions, call the Longevity Institute of Indiana at 317 574-1677 or visit our website at www.longevityinstitute.net

317.574.1677 Dr. Arthur J. Sumrall, M.A, M.D.

10291 N. Meridian St., Suite 300 | Indianapolis, IN 46290

Longevityinstitute.net

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MOVE YOUR FEET SO OTHERS CAN EAT!

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