June 2011

activelife Exercise Is Key to Helping Control Diabetes Pg. 16

FOR MEN & WOMEN

FREE Guide

Your guide to a healthy lifestyle

DR. CLIFFORD FETTERS

GROWING A HEALTHY Family—Building a Healthy Community

HEALTHY

BENEFITS

OF CYCLING

SUMMER PAELLA

June 2011

Father’s Day Gift Our Reversible Diabetes Epidemic Success Stories Victoria Van Tiem

Diets

could be your problem

Let us help you!

Call us at 317-708-3939 for questions.

DR. ROGER SPAHR

Visit our website for free informational seminars www.ailantogroup.com

Dr. Spahr and his team can help you lead a healthy lifestyle that includes regular exercise, proper nutrition, stress reduction techniques and hormone balance to prevent disease and maintain youthful energy, vitality and quality of life. You can learn what to eat, how to prepare your food and how to exercise from our experts.

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activelife Guide

Health Department 14 NUTRITIONAL SUPPLEMENTS

in this issue June 11

IN INTEGRATIVE CANCER CARE—ADVANCING A NEW PARADIGM

12 HEALTHY BENEFITS OF CYCLING

18

Cover Story

30 SUCCESS STORIES VICTORIA VAN TIEM

25 STRETCHES FOR CYCLING

An activelife in the

Spotlight Dr. CLIFFORD FETTERS

9 THE REAL SKINNY ON OUR OBESITY EPIDEMIC

22 FATHER’S DAY GIFT 16 EXERCISE IS KEY

29 SUMMER PAELLA

TO HELPING CONTROL DIABETES

28 OUR REVERSIBLE DIABETES EPIDEMIC

10 DAD – YOU’RE IN DEMAND...

STAY HEALTHY!

Nutrition Department 31 LEPTIN AND THE BIG DEAL ABOUTS CARBS

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Vol. 3 Issue 6 (#44)

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activelife Guide 7

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LETTER FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

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EDITOR - IN - CHIEF EDUARDO PEÑA

ASSISTANT EDITOR FELIPE SARMIENTO

SENIOR WRITER

Fighting Diabetes

e W n u J

MATTHEW HUME

CONTRIBUTORS KIM BRENTON ROBERT PRATHER CORY BLACK DALE GUYER CHUCK LEHMAN BRIAN KONING CLIFFORD FETTERS

elcome back to another edition of activelife Guide.

Summer is finally here! As you prepare to get back in shape and live actively this summer, we are proud to bring you another issue to excite and inspire.

disease—diabetes. Try our stretches for cycling, demonstrated by fitness model Kristen Abbott; and check out all the informative articles inside! (Please consult with your physician before you begin any new routine.)

PHOTOGRAPHER

Thank you again to Dr. Clifford Fetters for his collaboration and support of activelife Guide, where our goal is to encourage everyone to live an active lifestyle.

CIRCULATION

With Father’s Day coming, we introduce you to Dr. Clifford Fetters of Health and Wellness of Carmel—a great doctor and a great dad! We also opted for a more exciting photo shoot this time, setting up our equipment at Morse Lake Park, where Dr. Fetters often goes waterskiing (one of the many outdoor activities that he enjoys). With a water temperature of 61°F and winds of 19 mph on a cloudy day, we had to move quickly, though!

Without hesitation, Dr. Fetters grabbed his wet suit and was ready to go. We hope you enjoy the results of this shoot as much as we do.

Happy Father’s Day!

And remember—be active, live well!

BRAND PHOTODESIGN

MARKETING COORDINATOR JUSTYNA DORUCH

GRAPHIC DESIGNER ROGER PALAO

ACTIVE LIFE GUIDE CORP.

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

ADVERTISING

advertising@activelifeguide.com Phone: 317.776.1689

COMMENTS & FEEDBACK editorial@activelifeguide.com

To accompany this month’s Tour de Cure events, we’re focusing our June issue on helping our readers understand more about this country’s 5th-most deadly

DAN BRAND

SUBSCRIPTIONS admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________

Eduardo EDUARDO PEÑA

EDITOR - IN - CHIEF

© 2011 activelife Guide Corp.

6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by activelife Guide Corp.

6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide is a registered trademark of activelife Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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By Robert Prather, DC, DABCI, BCAO, LAc

Health

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The Real Skinny

on Our Obesity Epidemic I

s there any one contributor to chronic health conditions that is more prevalent and dangerous than obesity? National obesity rates among adults have doubled since 1980, yet obesity seems to be overlooked and misunderstood more often than any other disease catalyst. The explosion of weight loss products and the plethora of theories behind weight gain have seemingly done nothing more than water down this issue, leaving the public confused and indifferent. I’d like to delve into the all the turmoil and emerge with new insight into what obesity means for you.

Diet and exercise have long been touted as both the problem and the solution. If the real solution is that simple (and completely free), then why are so many people walking around dangerously overweight in a country known worldwide for its ambition and persistence? It may be because diet and exercise do not always work! In fact, some experts are finding that diet and exercise alone work a very low percentage of the time.

Still, fitness enthusiasts and “health freaks” will talk all day about selfcontrol and the like, but evidence is building against a new culprit.

Overweight people are often deemed weak minded, lazy, and lacking in

self-control, but they may possess a very real and unfortunate cause for the fat they cannot lose and the craving that simply will not go away.

these chemicals, and you’ll find that there is something very wrong with this formula. That’s just one limited example.

People suffering from hypothyroidism and adrenal fatigue are great examples. These individuals tend to carry excess fat and have an extremely difficult time taking it off.

Additionally, a variety of mental and emotional circumstances come to mind, including uncontrollable appetite and abnormal satiety. The probable reason? Toxicity.

Exposure is happening through the consumption of everyday products that are trusted to be safe. Scarier yet is alarming evidence that mothers have a great capacity to pass such toxic substances to a fetus. In this situation, the issues will be present throughout development, resulting in potential problems that run deeper than today’s science has explored.

Whether it be from various heavy metals, including mercury or copper, perchlorate, BPA, food additives, prescription drugs, plastics, bromide, fluoride, or any of the thousands of chemicals used in pesticides, evidence on the causes of obesity is mounting on a much deeper issue, one that is much more complex that the calories-in-versus-calories-out theory.

New evidence is continually surfacing that supports toxicity as the primary cause of obesity, and many experts agree that increased toxicity can lead to any number of imbalances which manifest themselves as excess fat.

In addition, some hypothesize that, as a direct result of greater exposure over a prolonged period, the youngest generation of Americans will have even greater health issues than those of their parents.

These toxins, and many more, are becoming virtually unavoidable. Take drinking water, for example. Runoff adds pesticides and perchlorate (rocket fuel), and various prescription drugs are tossed into the mix by unsafe disposal methods. The water is then treated with chloride and fluoride before it finally ends up in your glass. Do the research on

The bright side to all of this? The living cell is an incredibly resilient structure. It will work very hard to remove toxins from itself and return to homeostasis. The body has proven very capable of exercising this power with much less powerful intruders and illnesses. However, strong evidence supports the idea

that, in most cases, it has great difficulty removing the more harmful substances all by itself.

Experts are finding that giving the body a little bit of help can be incredibly beneficial to the body’s healing process. Clinical, nonprescription detoxification of these toxins has been found to produce the needed fuel for bringing balance to the body. For this, we recommend you look to homeopathic remedies for their unparalleled safe and effective ease of use and affordability.

Where weight loss is concerned, it is vital to find programs that provide the ability to uncover a wide range of imbalances which may be causing weight gain and retention. Successful programs will produce quality, lasting results, while providing you with lifestyle education that you can incorporate into everyday life. It is imperative that a program involve the consumption of real food, as opposed to shakes or meals in a box.

Finally—an end is in sight to the era of ball-and-chain diets, and there is finally a method that can help put an end to the obesity epidemic.

Listen to archives of Dr. Prather’s radio show, “The Voice of Health,” online at www.TheVoiceOfHealthRadio.com.

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Health

By Chuck Lehman

DAD-

You’re in Demand…

Stay Healthy!

shed light on a myriad of bodily functions. A CBC (complete blood count), a lipid panel (cholesterol), a TSH (thyroid stimulating hormone), a urinalysis, and a blood pressure check constitute the baseline of a wellness assessment. Smart dads start these checkups in their thirties.

With all the hustle and bustle of the daily routine in this crazy, busy world, it’s getting easier for dads to get stressed out. The family, career, and normal routines are plenty to keep dad busy. Add in all the kids’ sports activities, extra meetings, and chores around the home, and dad has to stretch the day to sneak in a workout session for himself.

What about your PSA? Dad, you’ve heard about it many times. You know—it’s that simple blood test (prostate specific antigen) that screens for prostate cancer. It’s the same test your mom told your dad he needed to get done a few years back.

f

The third Sunday in June is set aside to celebrate the contribution that fathers and father figures give to the children in their lives. We all have fond memories of our dads, and even our grandfathers, who nurtured us in those tender years.

The twenties come and go, the thirties are a blur, and then the forties arrive—but things are still going well. The kids are starting to drive, and dad is not bouncing quite as high as he once did. Everything takes a little more effort, but there haven’t been any problems. Taking time for a health checkup is important, but there’s no time right now.

Comes the big FIVE-O. Yes, that’s right dad, you’re 50 now. Statistics show that things start happening at this age (or sooner) whether you want to admit it or not. It’s time for some basic health maintenance. Even in the best of health, simple blood work can

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Prostate cancer affects mainly older men, with the majority being over 60 years old.

Fewer than four percent of cases are in men under 50. However, early detection offers better treatment and greatly increases the rate of recovery for normal life expectancy.

Researchers may know more about what does not cause prostate cancer than what does. There is no proven link to normal sexual activity, a vasectomy, use of alcohol or tobacco, or even infertility. Most elderly men experience an enlarged prostate to some degree, but it does not increase the risk of cancer.

Dad, it’s all about not being that macho man that you always seem to be. Take a little break, have a checkup, and make sure everything is okay. A PSA test? Yes, it’s probably time, and it’s far better to have it sooner rather than later.

You’re in demand, Dad… Relax and have a great day!

Unfortunately, the lifestyle of the average American male can increase the risk of prostate cancer. Our typical diet of red meats (and other sources of animal fats) and processed dairy products also contributes. With good health and regular exercise, the increased production of testosterone (normally a good thing) and other hormones may elevate the risk. A workplace with exposure to certain metals can increase vulnerability, too.

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Douglas J. Ladika, M.Ed. MPAS, PA-C has joined Health and Wellness of Carmel in the practice of Family Medicine.

Welcome to Your Medical Home Remember the days when you could go to your family doctor’s office and have most all of your health care needs met? It was common for your health care provider to do your physicals, perform the annual exam for the women, take care of the grandparents, do the well child checks, and take care of the entire family for chronic illnesses as well as acute needs such as sickness, injuries, “stitches,” and minor surgeries—even the occasional house call.

Most of the time, your family practice provider’s office was the “one stop” for your medical and even emotional and psychological needs. He or she was your staunch advocate, friend, and trusted confidant. There was an almost “pastoral” quality to the relationship.

As a Certified Physician Assistant for 34 years, I have had the privilege and blessing to have worked in many different specialties: neurology, orthopedics, psychiatry, emergency medicine, pediatrics, women’s health, internal medicine, urgent care, and my very favorite, family practice. It is because of the experience gained through patient care in all of these areas that I am prepared to provide and enjoy providing full service care to my patients and their families.

There are times, of course, when consulting an excellent specialist and obtaining an occasional referral for evaluation and management of complex or perplexing symptoms and/or findings is prudent. But a majority of your care for the whole family can be provided here at Health and Wellness of Carmel, where the experienced PhysicianPhysician Assistant health care team of Douglas Ladika, PA-C, under the oversight of Dr. Clifford Fetters, will provide care for everyone in your family.

Listening carefully to your story is the single most valuable tool in my armamentarium. It is often what is not said—your body language and subtle expressions—that enable the astute clinician to know what the real problems are. This nearly lost “art form” fosters healing: when you feel deeply heard, and where the laying on of hands and compassion are at their best. The patient-provider relationship is a sacred trust that allows both you and your health care provider to move in the proper direction toward health and wellness.

As an experienced Physician Assistant and a professor at Butler University, I look forward to the privilege of providing compassionate, comprehensive, holistic health care for everyone in your family.

11900 N. Pennsylvania St. Suite 200 | Carmel, IN 46032 | 317-663-7123 WWW.HWOFC.COM

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Health

Health Benefits of Cycling Cycling is one of the easiest ways to exercise. You can ride a

bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle, and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

Cycling builds strength and muscle tone Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs.

Cycling builds strength in a holistic manner since every single part of the body is involved in cycling. Cycling improves general muscle function gradually, with little risk of over-exercise or strain.

Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints.

You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end, and hips.

Cycling eats up calories

Cycling builds stamina Cycling is a good way to build stamina. It is very effective in doing so because people enjoy cycling and they don’t really notice that they have gone farther than the last time they went cycling.

Cycling improves cardiovascular fitness Cycling makes the heart pound in a steady manner and helps improve cardiovascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3% to 7%. Cycling uses the largest muscle groups, the legs, raising heart rate to benefit stamina and fitness.

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Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day, you will burn 11 pounds of fat in a year.

Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

Cycling improves heart health According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%.

A major study of 10,000 civil servants suggested that those who

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cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.

Cycling improves coordination Cycling is an activity that involves the whole body; therefore, arm-to-leg, feet-to-hands, and body-to-eye coordination are improved.

Cycling reduces stress Any regular exercise can reduce stress and depression and improve well-being and self-esteem. Cycling outdoors is also a good way to be “one with nature” and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates the soul.

When incorporating cycling into an overall fitness program, there are many aspects to consider. Here are some important things to remember:

Consult your doctor Most people can do cycling; however, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They will advise you regarding your limits and capacities and what you should avoid doing.

Cycling is a base training activity Let’s say that the doctor says that there is nothing wrong with you engaging in cycling as a part of your overall fitness program; what do you do next? Remember that cycling should be considered as a base training activity. Base training activities are those which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.

Start slowly and then increase your cycling Beginners should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.

Increase speeds gradually Gradual increase in speeds is an important aspect of fitness cycling. Cycling can also be strenuous to the body, and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.

Better safe than sorry Cycling is great fun, but it is important to get the right equipment for the activity. Head gear, kneepads, and elbow pads should all be in place when cycling.

Fitness cycling can really be integrated into any fitness program. With every turn of the wheel, calories are burned, strength is built, and wellness is achieved.

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Health

Nutritional Supplements in Integrative Cancer Care Advancing a New Paradigm

P

hysiologic stress from therapies used for cancer including surgery, chemotherapy, and radiation can cause various essential nutrients to be depleted. These may include Co Enzyme Q10, Ascorbic Acid (Vitamin C), B-Complex Vitamins, Glutathione, and Lipoic Acid. Nutrient depletion at the cell level can significantly increase potential for side effects of mainstream therapy and potentially create limitation of the likelihood of maximal success.

For example, one of the products we have found useful at The Guyer Institute of Molecular Medicine is a proprietary immune system anti-oxidant supplement which was shown to improve CD4+ immune cells by 24% in one published study. This product, Immune Ox, we have found to be very helpful as an adjunctive support in patients needing immune enhancement dealing with various chronic fatigue states and nutrient deficiency. Immune Ox works to optimize the immune system to replace nutrients depleted by chemotherapy.

The products we use have been largely designed based on twenty years of clinical experience by Dale Guyer, MD, founder of The Guyer Institute of Molecular Medicine.

With the extensive clinical experience of observing “what works,” Dr. Guyer has been able to create treatment and supplement combinations which really provide clinical results. This can be very helpful allowing clients and patients to sort through the “wheat and chaff” in the broad marketplace and best ensure a noticeable clinical benefit.

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Some nutrients have been shown to improve cancer cell killing ability when given with chemotherapy. These would include Vitamin C, Vitamin E, and Quercetin (when administered with antibiotic type chemotherapy agents such as doxorubicin).

Other nutrients can decrease toxicity including Vitamin E, Selenium, Co Enzyme Q10, and Glutathione. Caution is advised, however, as some form of antioxidants may, in some cases, decrease the therapeutic effect of some chemotherapy types such as Tamoxifen. An example in this category would be Tangeretin.

Also to consider is that some specific antioxidant nutrients, like Vitamin C, may have selective anticancer potential when given in higher doses by IV route. Research published

by The National Academy of Sciences demonstrated that precancerous tumors in mice were reduced about 50% by this therapy.

Confirmation will require ongoing studies and will not likely be a mainstream therapy, but could be considered as an adjunct or enhancement to existing therapies.

Combining therapies to more broadly support individual cases produces a more synergistic effect. This allows targeted therapeutic options that can help individuals reduce toxicity of available therapies, enhance outcomes, and maintain energy and well–being.

By Dale Guyer, MD

used in the manufacturing process needs to be of the highest purity or classified as “pharmaceutical grade.” Unfortunately many manufacturers will use less quality materials to manufacture their products.

Reduction of treatment side effects and potential toxicity of chemotherapeutic medications represents a primary therapeutic benefit of adjunctive use of nutritional supplements. Some nutrients such as Co Enzyme Q10 have been demonstrated in some studies to decrease the likelihood of heart damage during chemotherapy. Topically applied antioxidant rich creams can also decrease skin irritation and burning during radiation therapy. Even supplementation with probiotics (friendly bacteria) has shown broad spectrum benefit when included with conventional therapy.

The process of engaging a cancer therapy can be intimidating and occasionally complicated by decision–making uncertainty. Using a comprehensive “holistic” program to balance all aspects of maintaining cellular health and well–being to the degree possible can contribute to facilitating enhanced outcomes while decreasing complications and improving longevity.

We invite you to stop in The Supplement Store at The One important aspect of considering the addition of nutritional supplements to augment health and well–being is to be sure to get therapeutic levels of nutrient supplementation.

For example, doses of Biotin, often used to support hair growth, may need to be as high as 16,000 IU to be effective. The usual amount in a multivitamin may be only 400 IU. Also essential to consider is that the raw material

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Guyer Institute of Molecular Medicine and have a complimentary consult with our registered pharmacist, Chris McMullen. Chris is a graduate of Butler University and focuses on holistic pharmacy. The Supplement Store carries a wide variety of supplements specially formulated by Dr. Dale Guyer that can help patients achieve optimum health and wellness while fighting cancer or other chronic conditions.

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Exercise

Health

Is Key to Helping Control Diabetes

Wake-Up Call

and blasted my body fat percentage down from

around unaware that they have diabetes

36% to 18%; I am now a certified personal

[American Diabetes Association (ADA), 2009].

There I was, face-to-face with my

trainer helping many of my clients with the

The three primary types of diabetes include

endocrinologist as he delivered the news. My

exercise element of controlling, or minimizing

Type 1 (insulin dependent), Type 2 (non-

blood test showed that my A1C, a measure

their risks of developing, this dangerous

insulin dependent), and gestational diabetes,

of one’s average blood glucose control for

disease. I exercise six days per week and eat

a form of glucose intolerance that occurs in

the past two to three months, was very high.

a very healthy diet to keep diabetes at bay. My

approximately 7% of all pregnancies. Type

The normal range is 4%–5.9%. In poorly

last A1C test showed that I was at 4.9%, well

2 is the most common because it is closely

controlled diabetes, it’s 8.0% or above, and

within the normal range.

associated with obesity. With approximately

What Is Diabetes?

80% of the over-25 population being

in well-controlled patients it’s less than 7.0%.

Mine was 6.9%. The doctor told me that the medicines I was taking for metabolic syndrome

overweight, more and more people are at risk for developing a very avoidable disease.

weren’t really effective in controlling my blood

Diabetes is a group of diseases characterized

sugar and that I would probably be on insulin in

by high levels of blood glucose resulting from

As a personal trainer, I am just one part of

a matter of a month or two.

defects in insulin production, insulin action, or

a diabetes management team that includes

both. It causes abnormalities in the metabolism

physicians, diabetes educators, dieticians, and

I have seen my dad slip into another room to

of carbohydrate, protein, and fat. When left

the clients themselves.

inject insulin into his stomach prior to meals. I

untreated or inadequately treated, it results in

did not want to go through that same regimen

a variety of chronic disorders and premature

day after day. In desperation, I asked my doctor

death. Approximately 23.6 million people

what I could do to avoid becoming an insulin-

(children and adults) in the United States have

dependent diabetic. His answer was very

the disease, but only

simple: Eat right, exercise, and lose weight.

17.9 million have

I drove straight from his office and joined a

actually been

gym by my house. I signed up to work with a

diagnosed.

personal trainer and did my first workout less

That’s 5.7

than two hours later.

Fast

million that

forward fourteen months. I not

are walking

Exercise Benefits, Training, and Precautions Prior to beginning an exercise program, a person with diabetes (or a person at-risk) should be screened by his or her physician and

only dropped 65 pounds

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be cleared to exercise. It’s important to monitor

peripheral vascular disease, and other disease-

• People on medications that lower blood

blood glucose levels before and after each

related complications. Proper diet, weight loss,

glucose, particularly insulin, should take special

workout and, sometimes, during.

and exercise can greatly improve lipid levels,

precautions before starting a workout program.

Benefits for Type 1

which can lower the risk for diabetes.

• Wear good, protective footwear to help avoid

Exercise Training

injuries and wounds to the feet.

While there is not significant evidence that exercise plays a major role in controlling

Primary goals: better glucose regulation and

• Monitor blood glucose levels carefully before,

glucose levels in Type 1 diabetes, exercise can

weight loss

during, and after workouts. Avoid exercise if glucose levels are above 300 mg/dL or under 100

help reduce the risk for CAD (coronary artery • 5–6 times per week

mg/dL.

that reach far beyond diabetes and can improve

• Intensity between 50% and 80% of HRR (heart

• Inject insulin in sites away from the muscles

quality of life.

rate reserve)

used the most during exercise to avoid

disease) and improve insulin receptor sensitivity.

Regardless, exercise has many other benefits

Exercise Training

hypoglycemia (low blood sugar).

• Aerobic exercise of low to moderate intensities • Drink plenty of fluids. Before exercising,

Primary goals: regulate glucose and reduce heart

avoid alcohol and certain medications, such

• 40- to 60-minute sessions

as beta-blockers, which increase the risk of

disease risk • 3–5 times per week

• Low- to moderate-intensity strength training

hypoglycemia.

Precautions

• Insulin-dependent athletes may need to decrease insulin doses, or take in more

• Intensity between 55% and 75% of functional The following are precautions for all people with

carbohydrates, prior to exercise. However, they

diabetes, whether Type 1 or 2:

may need to take an extra dose of insulin.

• Always check with your doctors before starting a

It just takes a little time and effort on your part to

• Build to 30-minute sessions or longer

demanding exercise program.

keep diabetes in check. Like my doctor ordered,

• Include strength training

• For people who have been sedentary, or have

capacity • Avoid long-duration, high-intensity exercise

eat right, exercise, and lose weight. I did and it

Benefits for Type 2

worked.

other medical problems, lower-intensity exercises About the Author

are recommended.

Brian Koning is an ACE-certified personal trainer.

Exercise plays a substantial role in helping

• Strenuous strength training or high-impact

He owns and operates FitNow Personal Fitness

people manage and lower their risk for Type

exercise is not recommended for people with

Training (FitNowTraining.com) in Westfield and

2 diabetes. It can help prevent CAD, stroke,

uncontrolled diabetes.

runs FitCamp, a fitness boot camp program.

Get Your Fit On at Cool Creek Park!

...at Cool Creek Park in Westfield, Indiana

$60 3-DAY TRIAL!

Not sure if FitCamp is for you? Now you can join us for 3 days for just $60.

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Outdoor FitCamp® is for everyday people of all fitness levels wanting to take their workouts out of the gym and into nature. You’ll participate in a four-week, outdoor fitness “boot camp” in the beautiful, wooded setting of Cool Creek Park located on 151st St., just east of U.S. 31 N. in Westfield.

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Cover Story

GROWING A HEALTHY Family—Building a Healthy Community

“I want to be in the best shape of my adult life this next year so I can ski the back bowls of Vail.”

Dr.Clifford Fetters 18 activelife Guide |

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By Matthew Hume | Photographs By Dan Brand

I

n this Father’s Day issue of activelife Guide, we

intact, are confirming for him that the second half of the century

thought it very fitting to shine our spotlight on a

can be a lot more enjoyable than the first half. Good news, right?!

well-respected, active life in the community—who

“Now that I don’t have to hurry as much and am able to set my

also happens to be a really cool dad! Meet Dr.

own boundaries, I definitely enjoy life more,” says Dr. Fetters. All

Clifford Fetters, of Health and Wellness of Carmel.

the more reason to be proactive in building a healthy lifestyle at a

“My four children are the loves of my life, and I love

younger age: a healthy foundation in the “first half” can lead to a

to workout with them,” says Dr. Fetters. He and his

bright and shiny collection of golden years.

children—Gabby, Mitchell, Cooper, and Blake—go cycling, rollerblading, waterskiing, and snow-skiing

together. He says he used to make a yearly trip to Vail, Colorado,

D

r. Fetters has always led an active lifestyle, and his parents set him on the right path to healthful eating. “Growing

for a medical conference, but with young children, that tradition

up, my father would take me hunting, fishing, skiing, or hiking

took a backseat. “Now that my children are a little older, my goal

almost every weekend. I don’t remember watching hardly any

from now on is to make it out West each year. I want to be in the

TV when I was a child,” he says. “I was always on my bike or

best shape of my adult life this next year so I can ski the back

playing pick-up games of football or basketball with my friends

bowls of Vail,” he says. And his goal for the coming years is to be

from the neighborhood.” His mother, a registered nurse and a

able to keep up with his children!

woman ahead of her time, cooked fresh foods and kept junk

D

food out of the house. Jell-O with chopped-up fruit occasionally r. Fetters desires the best for his children when it comes to

found its way onto the dinner table, and on special occasions it

leading active and healthy lives; and that desire extends

got dressed up with whipped cream. But by and large, natural

to the surrounding community. “Our mission at Health and

foods ruled his childhood diet. A graduate of Snider High School

Wellness of Carmel is to work in partnership with our patients

in Fort Wayne, Dr. Fetters played football and ran track during his

to develop individualized health plans that focus on prevention

time there. “My fondest memory of high school track was going

and include proactive strategies to help achieve and maintain

to regionals with the 4 x 400m relay both my junior and senior

optimal health,” says Dr. Fetters about his practice. Instead of

years. It was a really prestigious event, so it was an honor to be

focusing solely on the treatment of symptoms, his goal is to

a part of it.” When he was in middle school, he was an excellent

determine the root cause behind his patients’ physical symptoms

wrestler, but didn’t have the passion for it. “It really wasn’t fun for

or medical conditions. “We believe that clinical imbalances are

me—it was an incredible amount of work and very little pleasure,”

the underlying cause of most diseases and conditions,” he says.

says Dr. Fetters. “Football was by far the most fun for me.” And

He says these imbalances can be a result of oxidative stress,

Dr. Fetters admits that, when it comes to physical activity, he

disorders of detoxification and biotransformation, inflammation,

only does things that he enjoys. “I stay fit by working out at home

hormonal and neurotransmitter imbalances, digestive problems,

on a rowing machine, NordicTrack, stair stepper, and using

structural imbalances, and microbiological imbalances.

free weights.” You may also find him working out at the Monon

“Whatever the cause,” he says, “we believe that prescription

Center. “Indoor workouts are a little more challenging for me,”

drugs are often beneficial for acute conditions—but that they

he admits. “But I know I’m going to feel great when my workout

are rarely necessary long-term.” Dr. Fetters is passionate about

is done, and these exercises help me get into better shape

empowering his patients with the knowledge they need to enjoy

for when I can engage again in my favorite outdoor activities.”

optimal wellness and, as a result, become less dependent upon

Outdoors is where Dr. Fetters really wants to be. “When the

the medical establishment.

weather’s good, I love to rollerblade, cycle, run, and do just about

L

any kind of water sport,” he says. “Windsurfing, waterskiing, and et’s talk midlife crisis for a bit—or better yet, lack thereof. As

kayaking are my favorite summer activities, and I enjoy downhill

an active man in his early fifties, I asked Dr. Fetters how he

and cross-country skiing in the winter.”

handled reaching the big 5-0, both emotionally and physically.

“To become a doctor, I had to delay gratification,” he says, half jokingly. “Throughout college, med school, residency, and the

D

r. Fetters’ diet may not seem typical in all its choices, but listen to the good doctor for a few minutes (or keep

building of my practice, my mantra was ‘work harder,’ ‘work

reading), and things will start to make sense. “I really believe

harder.’ But at 50, I had accomplished what I absolutely had to,

in the metabolic type diet,” he says.

and I’ve finally been able to slow down a little bit and enjoy life

A protein type, 70% of his calories

more.” In fact, he tells me that most of his “older” patients—in

come from fat and protein. “This diet

their sixties, seventies, and beyond—provided that their health is

has virtually eliminated the energy

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June 2011 |

activelife Guide 19

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Cover Story crashes I experienced in the past,” he tells me. “It allows me to function much longer before I need to eat.” For protein, Dr. Fetters usually looks to grass-fed beef, the dark meat from chicken and turkey, eggs, salmon, scallops, shrimp, pumpkin and sunflower seeds, and a variety of tree nuts. “In general, I try to avoid most grains, as well as high glycemic fruits and vegetables,” he says. Asparagus, cauliflower, broccoli, celery, spinach, pears, and bananas that aren’t fully ripe all make the cut. And when it comes to oils, Dr. Fetters is clear. “I am adamant about staying away from partially hydrogenated fats and oils.” He uses olive oil for salad dressing and coconut oil to cook. “I also enjoy Ezekiel [brand] bread covered in butter.” Yes, butter—a good, natural fat. To keep himself on track, Dr. Fetters does his best to prepare his meals the day before. If not, he might slip.

“That’s the time I’m most likely to eat processed foods or settle for eating out.” The biggest key to maintaining his weight, he says, is avoiding refined sugars. “I try to only eat one dessert a week,” he says. Otherwise, he sticks to fresh fruit when he needs something sweet.

T

o individuals who may be struggling to stick to a fitness routine, Dr. Fetters offers the reminder that nothing becomes

habit unless done on a daily basis. “I tell all of my busy clients to schedule their exercise in their daytime planner,” he says. “When someone wants to infringe on their time, they can honestly tell them they already have an appointment!” (I, for one, have no problem telling others I have an appointment if it means sticking to a workout—it’s convincing myself to stick to the appointment that’s a problem, when a million other things seem to be more important!) If you’re looking for a way to get started, Dr. Fetters says to take a hike. (OK, maybe not a hike right off the bat.) “If you really don’t feel very well or have low energy, just go for a walk,” he says. “Make the commitment to walk every day, and you’ll find each week that walking gets a little bit easier.” Dr. Fetters says that over time, you will start feeling better, and you will enjoy a better attitude. “Down the road, you may want to enroll in exercise classes or start a new sport—or purchase a good piece of exercise equipment such as an elliptical machine, NordicTrack, rowing machine, or exercise bike,” he says.

Walking, though, is a simple and very cost-efficient way to get started!

“My uncle Jerry was 65-years-old when he suffered a stroke,” Dr. Fetters tells me. According to Dr. Fetters, his uncle had never been to see a doctor, and while he was in the hospital, the doctors diagnosed him with hypertension and diabetes. When he stopped by the drugstore to pick up his new prescriptions on

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the way home, a sad realization came. “The pharmacist asked for $350; my uncle thought he had misspoken and wanted $35,” says Dr. Fetters. His uncle was a retired school teacher and could simply not afford the medication, so he went back to his doctor for advice.

“The physician assured my uncle there was something he could do that wouldn’t cost him anything. He told him that if he would walk an hour twice a day, every day, he would no longer require medication. Uncle Jerry confided in me that if someone would have told him when he was younger how easy it was to stay thin, his life would have turned out much differently.”

W

ith this realization in mind, Dr. Fetters’

greatest satisfaction is to have a patient return to his office to tell him that they have their life back. “Patients will tell me that after many years of suffering, they now have energy, lack symptoms of depression or anxiety, or no longer live in pain,” he says, and that truly brings gratification to the good doctor. But at the end of the day, it’s his four children that bring him the most joy. “I am most proud of my children,” he says. “They all have kind hearts, think of others, enjoy the simple things in life, and respect others; they really help me keep my priorities in line. When I put them to bed, I know they got their exercise for the day and ate well. And I thank God for all they have.”

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activelife Guide 21

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Health when your body doesn’t

already have led to an improved quality of life for

get the rest it needs, it can

many patients. Yet, 90% of people with sleep-

put you at risk for more

disordered breathing remain undiagnosed. The

serious health problems.

American Society of Anesthesiologists estimates

In fact, obstructive sleep

that 16 million people have undiagnosed sleep

apnea (OSA)—a condition

disorders.

in which the tongue and the soft palate close off the

Fathers, please ask your physician and/or your

airway so air cannot flow

dentist to help you assess your sleep issues.

to the lungs—has been

Some dentists, who have committed the time

associated (comorbidity)

and study in sleep medicine, have become an

with numerous health

invaluable part of the sleep medicine team.

issues.

Dentists can screen for sleep issues, refer patients to sleep physicians for diagnosis, and

f

Sleep medicine is a

even be involved in the treatment. Although a

young subspecialty. The

continuous positive airway pressure (CPAP)

medical community is

machine has been the treatment of choice for

becoming more aware of

years and is provided by sleep physicians,

the significant role that

dentists are able to offer another option—an oral

sleep disturbances play in

appliance. According to the Academy of Sleep

patients’ general health.

Medicine (2006), oral appliances are indicated in

Physicians who treat

patients with mild to moderate OSA who prefer

sleep disorders clearly

their use to CPAP or who are inappropriate

understand the relationship

candidates for or who are refractory to CPAP

between sleep and chronic

treatment. This statement does not suggest

pain, and they appreciate

that oral appliance therapy should be the first

the key role sleep plays in

line of therapy in all cases, nor does it suggest

healing from both micro-

that it is inappropriate for severe cases. Oral

trauma and macro-trauma.

appliances are acknowledged and covered by

Father’s Day is a day of celebration and reflection

Many physicians have acknowledged a concern

medical insurance, not dental, as this is a medical

on the love and guidance my father gave so

for the social problems associated with snoring.

condition.

freely to me. Additionally, as a father of three

Most importantly, a greater understanding of the

children, it is also a time of coming together with

serious comorbidities of hypertension, myocardial

The bottom line, Fathers: Please find out if you

my own family and enjoying a day of food, gifts,

infarctions, stroke, weight gain, diabetes, acid

have a sleep disorder and, if so, do something

and more than a few stories. As you fathers and

reflux, and excessive daytime sleepiness

about it. If you presently use either a CPAP or

sons enjoy your day of special attention, I urge

leading to work and home injuries as well as

oral appliance effectively, great! If you have

you to consider giving a gift to your family and

motor vehicle accidents has made the treatment

been diagnosed but have chosen to ignore

yourself that can be enjoyed not just for one day,

of sleep disorders a high priority. Medical

the recommendation to do something, please

but for years: a healthier you. So much attention

professionals now understand that chronic

reconsider. I have sleep apnea and use an oral

is given to diet, proper mental attitude, and

sleep deprivation is related to a shortened life

appliance and have experienced the benefits

living a healthy lifestyle (all critical for optimum

expectancy and that quality sleep is potentially

firsthand. On Father’s Day, like every day, give

happiness). Please don’t forget arguably the most

associated with improved overall mental and

the gift of great sleep to your family and yourself.

important key ingredient: a good night’s rest!

physical health.

Everyone has stories about the snorer in their

Although there is still much about sleep

family. We have told funny tales about the uncle

physiology that remains a mystery, the science

Clinical Sleep Disorders Disciplines, and he has

or father or even the spouse who had to sleep on

of sleep medicine has improved dramatically

over 200 hours of continuing education in dental

the couch. But snoring and other sleep problems

in recent years. While, as with any new

sleep medicine and chronic headache pain. He

are no laughing matter. Lack of a good night’s

science, there is much to be learned, the

is also president of the Indiana Donated Dental

sleep can simply be an annoyance. However,

recent awareness and improvements in therapy

Father’s Day Gift Dr. Steve Green is a member of the Academy

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of Dental Sleep Medicine and the Academy of

Services program.

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WE HAVE A BETTER SOLUTION TO SNORING. We have a sleeping mouthpiece that is a non-invasive, non-surgical, and comfortable treatment option for Sleep Apnea.

We have a solution to snoring and sleep apnea for a restful night’s sleep and better overall health. Obstructive Sleep Apnea is covered by your medical insurance, not dental insurance.

Now you can enjoy optimum health while giving your body its much needed sleep. And, you don’t need to leave your current dentist.

(317) 579-5400 teamgreendentistry.com 11559 Cumberland Rd, Fishers, IN

Steve Green, DDS (I wear one too!)

Member of Academy of Dental Sleep Medicine

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activelife Guide 23

Stretches fo r

Cycling All

stretching should be done without excessive force, which means you should be gently moving into a stretch and stopping at the first point of “pull,� then relaxing into the stretch. Take deep breaths to help yourself sink deeper into the stretch, but never force yourself deeper into a stretch. What follows are the basic stretches a cyclist should be doing regularly; for heavier cycling, a more extensive routine should be researched and utilized.

Welcome Kristen

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

Fitness Model Kristen Abbott joins the activelife Guide family.

PHOTOGRAPHY BY DAN BRAND

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Training

1. Hamstring Stretch Steps: Sit on the floor with one leg out straight.

Bend the other leg at the knee, and position the sole of that foot against your opposite inner thigh.

Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.

Hold this position for thirty seconds, then switch sides.

A

2. Figure-Four Stretch Steps: Starting out on all fours, cross your left leg under your body so that you are almost resting on your left hip.

Extend your right leg directly behind you.

Lower your upper body over your left leg, placing your forearms on the ground in front of you.

Hold for thirty seconds, then switch sides.

B

3. Calf Stretch Steps: Using a wall to support you, place one leg outstretched behind you.

Keeping the other leg bent, lean against the wall to apply pressure to your straight leg.

Make sure you keep your back heel flat on the ground.

Hold for 1 minute, repeat for the opposite side.

activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

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4. Quadriceps / Hip Flexor Stretch Steps: Lean forward with the upper body and place both hands on the floor.

Place the right foot and ankle on the ball, with the right knee in contact with the floor.

Set the left foot on the floor in front of the torso, with the knee bent at 90 degrees.

Slowly elevate the torso upward, placing hands on your hips, and maintain position of both the left foot and right knee during the elevation of the torso.

Hold this position for thirty seconds and repeat with the opposite leg.

5. Lower Back Stretch Steps: Bend your leg and, with your opposite hand, pull that bent leg up and over your other leg.

Turn your head to look toward the hand of the arm that is straight (head should be resting on the floor), making sure the backs of your shoulders are kept flat on the floor.

Using your hand on your thigh (resting just above the knee), pull your bent leg down toward the floor until you reach a comfortable stretch in your lower back and side of the hip.

Keep your feet and ankles relaxed. Hold a comfortable stretch for thirty seconds on each side.

6. Thoracic Stretch Steps: This can be done using a ball or a rolled-up towel.

Lie on the ball or, if using a towel, lengthways down your spine, from the base of your neck to the middle of your back.

Raise your arms to either side of your head and let them hang or rest on the floor.

If this is too much of a stretch, support or rest your arms on pillows to reduce the pull across your chest.

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Support Head on Roll Also

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By Cory Black

Nutrition

Our Reversible Diabetes Epidemic producing cells of the pancreas. There is no cure, and a Type 1 diabetic must take insulin injections for life.

More than 90% of diabetics suffer from Type 2 diabetes, which occurs later in life and is not caused by lack of insulin production. With Type 2 diabetes, we lose sensitivity to insulin signaling, and our blood sugars become elevated. While Type 1 has no cure, Type 2 diabetes is preventable with changes to one’s diet and lifestyle.

The big reason for this escalation of Type 2 diabetes is the amount of simple sugars consumed in the Western diet.

Fructose, in particular, has significant adverse effects on our metabolism. While a sugar such as glucose is recognized by every cell of the body for energy, fructose is not metabolized similarly and has many negative effects on our metabolic functions.

Fructose raises insulin and triglycerides and does not stimulate satiety signals or reduce hunger signals like other sugars, which prompts further eating and interferes with the hormones, such as leptin, that instruct our body to store sugars. Insulin works with the hormone leptin, which is produced in fat cells and has a role in regulating appetite and body weight. When our body no longer responds to store energy reserves and appetite regulation is hampered, it creates a cycle for elevated blood sugar levels and the negative symptoms that come with it.

t

There are now around 24 million people in this country who are living with diabetes—some have been diagnosed, while others are suffering without even realizing it. The prevalence of diabetes continues to grow, and one in four either has diabetes or is at risk.

Many of us may not fully understand the causes of this disease or the differences between Type 1 and Type 2 diabetes. Type 1 is not that common, affecting around 1 in 250 and generally occurring before the age of 20. With Type 1, your body’s own immune system destroys the insulin-

28 activelife Guide |

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Symptoms of Type 2 diabetes include excessive thirst and hunger remaining even after eating or drinking, being easily fatigued, and even numbness or tingling in hands and/or feet. Elevated blood sugar eventually is damaging to nearly every organ in our body and gives rise to health risks such as heart disease, stroke, and even potentially full-blown Type 1

www.activelifeguide.com

diabetes. Ultimately, though elevated blood sugar is a symptom, the true cause is loss of sensitivity to insulin caused over time by diet and lifestyle patterns.

If an individual is at risk, Type 2 diabetes can be prevented; and if one has the disease, one can regain insulin sensitivity in time. First and foremost, we need to dramatically reduce dietary sources of sugars, particularly making an effort to eliminate all the fructose we consume.

Every 20-oz soda increases our intake of sugar by 60 grams, 50% of which is likely fructose. Sugar is sugar, and natural cane sugar is just as high in fructose as corn syrup. If you have high blood sugar levels, you should also eliminate all grains, including such things as breads, cereals, potatoes, and corn. A low-carbohydrate diet is necessary to lower blood sugar levels.

Exercise

Exercise is absolutely essential to combating disease. If you are at risk or have the disease, exercise is the fastest and most powerful way to reverse your insulin resistance. An active body will help keep weight under control, as well as improve your body’s metabolic function and response to insulin. If not used to exercise, start out slowly. You may also wish to consult with a professional for guidance.

Vitamin D deficiency has been found to be linked with occurrence of Type 2 diabetes, as well as to poor insulin production. If you have high blood sugar levels, ensure you get adequate time outside in the sun. If not able to do so, you can increase levels by taking a vitamin D supplement.

The rise of Type 2 diabetes in this country is great business for big pharma, but drugs do not treat the cause. No one has to be another statistic, and with diet and lifestyle changes, one can eliminate the causes of this disease.

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Recipe

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Summer Preparation

Nutrition

Per serving: 386 calories; 15 g fat ( 3 g sat , 7 g mono ); 127 mg cholesterol; 32 g carbohydrates; 29 g protein; 2 g fiber; 683 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Selenium (41% dv), Iron (40% dv), Vitamin A (30% dv).

Exchanges: 1 1/2 starch, 1 vegetable, 3 1/2 lean meat, 1 fat

Ingredients • 1 green bell pepper • 1 red or orange bell pepper • 1 small red onion, sliced in 1/2-inch-thick rounds • Olive oil cooking spray • 3/4 pound raw shrimp, (21-25 per pound), peeled and deveined, tails left on • 3 tablespoons extra-virgin olive oil • 2 teaspoons minced garlic • 4 cups reduced-sodium chicken broth • 1 scant teaspoon crumbled saffron threads • 1/4 teaspoon kosher salt • 2 cups short-grain white rice, such as bomba, Valencia or arborio • 12 hard-shell clams, such as littlenecks or cherrystones, or mussels • 10 ounces raw spicy turkey or chicken sausage links • 1/2 cup frozen baby peas, thawed • 1/4 cup halved pitted briny black olives • 1/4 cup halved pitted briny green olives • 1/4 cup minced fresh parsley

1. Preheat grill to medium-high.

2. Grill bell peppers, turning occasionally, until softened and charred in spots, about 8 minutes. Coat onion slices lightly with olive oil spray and grill, flipping once, until slightly softened and beginning to caramelize, about 2 minutes per side.

3. Transfer the peppers to a plastic bag and let it steam until cool enough to handle. Peel off the skins; discard the stems and seeds.

Chop the peppers and onion.

4. Thread shrimp onto three 12-inch skewers. Lightly coat with olive oil spray.

5. Heat oil in a 13-inch paella pan or large high-sided skillet over medium heat. Add the bell peppers, onion and garlic and cook, stirring, until fragrant, 1 to 2 minutes. Stir in broth, saffron and salt; bring to a boil. Add rice, stir just to combine and spread to form a thin, even layer in the pan. Reduce heat to a gentle simmer and cook the rice, uncovered, for 10 minutes.

6. After 10 minutes, gently fold the outside portions of rice into the center of the pan to ensure even cooking. Continue simmering, without stirring, until the rice looks dry and is just tender (it will still be a little toothsome), about 10 minutes more. Watch carefully and be prepared to shift the pan partially off the burner as necessary to keep the rice cooking at the same rate and prevent burning.

7. Meanwhile, place the skewered shrimp, clams (or mussels) and sausage on the grill. Grill the shrimp until firm and pink, 1 to 2 minutes per side. Remove from the skewers and place in a large bowl. Grill the clams (or mussels) until their shells pop open, 2 to 4 minutes total.

(Discard any clams or mussels that don’t open.) Add to the bowl with the shrimp, keeping them level to avoid losing their juices. Grill the sausage, turning occasionally, until cooked through, 10 to 14 minutes. When cool enough to handle, thinly slice and add to the bowl with the seafood.

8. When the rice is done, remove from the heat, cover with a lid or heavy kitchen towel and let stand for 5 minutes. Gently stir in peas and black and green olives. Scatter the sausage and seafood plus any accumulated juices over the rice and sprinkle with parsley.

For more recipes, go to our website: www.activelifeguide.com/recipes

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activelife Guide 29

activelife

Success Stories

By Kim Brenton

BEFORE

“Wake-up call to life, to start living.”

“Regardless of your age, health or situation, you CAN improve the quality of your life through your health”

Victoria Van Tiem is proof that attitude makes

and muscle strength and gave

all the difference. At the age of 38, Victoria was

her a positive goal to focus on.

diagnosed with multiple sclerosis (MS), a disease where the affected person’s immune system

She began with small, attainable

incorrectly attacks their healthy tissue. MS can

goals, learning more about MS

cause blurred vision, loss of balance, poor

so she could figure out the best

coordination, slurred speech, tremors, numbness,

way to manage and beat it. Then

extreme fatigue, problems with memory and

she set more specific goals in

concentration, paralysis, blindness, and more.

karate, like learning how to throw

AFTER abilities and enjoyment

a roundhouse kick correctly— Several neurologists told Victoria to accept

especially challenging for Victoria because she

of life, Victoria took the 2010 national kata title

the damage and to face the reality of her new

could not feel the leg she was standing on except

with the Professional Karate Commission after

limitations, but Victoria chose a different reality.

for the double-contracted muscles in her foot,

only a year of competing! She is also a black

Her diagnosis marked the beginning of Victoria’s

which messes with her balance, all while kicking

belt in shorei goju ryu karate and now teaches at

three-year journey to “absolute health,” as

the other foot correctly! She attended every

her dojo.

Victoria calls it.

karate class available for her and her two boys.

She also continued her strength training, working

Stay motivated

Before her diagnosis, Victoria was what many

with the owner of her gym three times a week for

Victoria says that the hardest part of her journey

people call “skinny fat.” At 5’2” and 112 lbs, she

the entire first year.

was having her life stripped down. She had to

was not overweight, but she was often stressed

start over with a different mindset and outlook.

and tired. She thought she was eating healthy

By the second year of her karate training,

Multiple sclerosis changed her life 150%; but

simply because she ate “fat-free” foods.

she decided to take on a new challenge. She

Victoria decided that it was going to be a positive

competed in kata (karate forms) at professional

change. The diagnosis gave her no fear. She

kata tournaments. Victoria and her family traveled

decided to try everything and not worry about

throughout the U.S. to these tournaments.

what anyone says or about things that don’t really

Diet The first step toward her new, healthy life was a

matter. And she’s learned to be grateful. Victoria

change in her diet. As a result of her diagnosis, Victoria cut out dairy, soy, sugar, gluten, wheat,

Victoria trained for these competitions one-on-

says it’s easy to stay motivated because she

and anything artificial. Everything she eats is

one with her sensei, and they worked around her

feels that MS actually gave her a chance to build

organic and GMO free. She sticks only to whole

MS conditions. If one muscle group isn’t working,

a new life, so stopping or cheating on her diet is

foods and says that there’s LOTS that she can

the body overcompensates with other muscles

really cheating her life.

eat!

in order to accomplish what is being asked of it.

She spent hours each day working drills, running

“Regardless of your age, health, or situation,

Her next step was hiring a trainer. She learned

katas, and sometimes doing one simple move

you CAN improve the quality of your life through

that building strength and muscle can generate

over and over until she perfected it.

your health,” says Victoria. What was initially a life-changing blow, Victoria now refers to her

new neural pathways! This was a huge breakthrough for her with her MS diagnosis.

In the gym, her main focus was legs and abs. Leg

diagnosis as a “wake-up call to life…to start

Her final change, and the one she holds closest

extensions, squats, lunges, and dead lifts were a

living.”

to her heart, was training in karate under

huge part of her strength training program.

Shehaun David Olsen at Westfield Family Karate.

“Karate fires up the nervous system like nothing

As a result of Victoria’s hard work and

else!” exclaims Victoria. It improved her balance

determination not to let this diagnosis limit her

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June 2011

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Tour de Cure

Issue

By Roger Spahr , MD

Nutrition

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Leptin and the Big Deal about Carbs

F

or the past several months you may have seen my mild diatribe regarding the increased use of carbohydrates in the standard American diet (SAD). Whether it’s in the form of high fructose corn syrup, cane sugar, or even the amounts that make it into our catsup, cereals, bagels, and specialty coffee drinks, the average American now consumes over three pounds of sugar per week—as opposed to five pounds of sugar per year in the early 1900s.

Beyond the obvious increased caloric intake, why do we often find weight increases that seem disproportionate to calories consumed? Why does it seem as though, despite adequate food intake, some people have voracious appetites? Chances are, it’s related to leptin, a hormone that controls appetite and energy uptake and expenditure.

Leptin is a hormone first discovered in a strain of morbidly obese mice. These mice not only were obese but also had huge appetites. It was learned that they had genes which deprived them of the hormone leptin (from the Greek word for thin). Now

before you run out and say, “I told you so— it’s in my genetic make-up,” note that this is a very rare finding in humans. No, the reason most persons struggle with weight is because of the way leptin interacts with a person’s body chemistry.

Leptin is produced from fat cells and signals the brain to reduce appetite so you stop eating. At that time, the body will then begin using its stores of fat and other energy sources for fuel. This is a long-term reduction of appetite—as opposed to that which comes after just eating a meal or the time between meals. The absence of leptin can result in uncontrolled eating and morbid obesity.

The real issue lies in the brain’s interpretation of the body’s leptin levels.

If there exists a problem with the leptin getting into the brain, then the body never gets the signal that leptin is present. What, you may ask would do such a thing to the body? Is it a drug? A toxin? What limits leptin getting into the brain? Triglycerides in the blood stream are the most potent inhibitor of the brain’s ability to pull leptin across the blood stream and into the parts of the brain that interact with this hormone.

What generates triglycerides? Triglycerides are manufactured in the liver by the processing of carbohydrates, whether they be from alcohol, bagels, mashed potatoes, rice, skim milk, broccoli, or green beans.

This is especially true if the carbohydrates are released rapidly into the system such that there are peaks and crashes in the sugar and insulin levels in the blood.

The bottom line is that taking control of what you eat in the way of carbohydrates will have a long-term affect on your appetite and on the ability to gain and also to lose your weight.

Hormones are involved, but so is the interaction between sugar and insulin.

Correct diets in concert with the right exercise plan will help to lower leptin levels and, thus, positively affect a new level of metabolism, food, and weight management. If you have struggled with weight despite superhuman efforts, you may need professional help from persons knowledgeable about these interactions.

Remember that it is not “calories in and calories out.” At Ailanto Group, we identify problems and then target solutions. Let us know if we can help.

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Tour de Cure

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www.activelifeguide.com |

June 2011 |

activelife Guide 31

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