activelife “Fitness for Swimmers” from Your Personal Trainer Pg. 28
FOR MEN & WOMEN
FREE Guide
Your guide to a healthy lifestyle SANDRA COMBS
Fitness
It’s a Family Affair!
May 2011
It’s
Your Day,
Mom
Increase
Your
WOMEN’S HEALTH WEEK
Running Speed
Pool Running
Success Stories
Increase Power, Improve Conditioning, and Recover from Injury
Mary Kay Valenti
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Vol. 3 Issue 5 (#43)
in this issue
activelife Guide
May 11 Fitness Department
Health Department
28 FITNESS FOR SWIMMERS
9 SHORT–CIRCUIT CANCER
FROM YOUR PERSONAL TRAINER
RECIPE
10 POOL RUNNING
INCREASE POWER, IMPROVE CONDITIONING, AND RECOVER FROM INJURY
24
INCREASE YOUR RUNNING SPEED
29 GREEK TOFU SALAD
Nutrition Department 16 BEEF UP
14 IT’S YOUR DAY, MOM—
22 LET’S HAVE A QUIETER NIGHT
12 BENEFITS AND RISKS
ON YOUR PROTEIN
IT’S ALL IN THE SNORE
30 SUCCESS STORIES MARY KAY VALENTI
ENJOY IT IN GOOD HEALTH
OF HORMONE REPLACEMENT THERAPY
31 WOMEN’S HEALTH WEEK www.activelifeguide.com
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LETTER FROM THE EDITOR
activelife Guide
Your guide to a healthy lifestyle
MAY
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSISTANT EDITOR FELIPE SARMIENTO
It’s Race Time Again...
SENIOR WRITER
y a M Start Your Engines!
W
ith April showers out of the way and spring temperatures still comfortable, the month of May is a busy one for runners! In anticipation of another exciting Indy 500 Festival and the OneAmerica 500 Festival Mini-Marathon that goes along with it, the activelife Guide team has stocked our current issue with more articles that will help you to stay on track with your Mini-Marathon training. For readers planning to spend some time in the pool this summer, be sure to take a look at this month’s article by contributor Laura Marenco. We can’t promise you a Michael Phelps Olympic medal-run, but we’re sure you’ll find Laura’s conditioning tips to your aquatic advantage.
In celebration of Mother’s Day, we’re featuring Group X instructor, independent Team Beachbody coach, and super-fit mom Sandra Combs. Making the move from her native San Diego to Fishers a few years back, she sacrificed a job she loved and San Diego weather—oh, the weather!—to be a stay-at-home mom.
Inside, Sandra shares stories of her work as an instructor and coach, her active family life, and discusses the role she believes parents must play now to ensure a healthy future for their children. And check out this month’s exercise routine, in which our fitness model and Facebook page administrator Kim Brenton demonstrates seven exercises that will help you to improve your running speed. Happy Mother’s Day!
And remember—be active, live well!
MATTHEW HUME
CONTRIBUTORS KIM BRENTON LAURA MARENCO ROBERT PRATHER CORY BLACK CHUCK LEHMAN BRIAN KONING CLIFFORD FETTERS McGILL MORGAN
PHOTOGRAPHER DAN BRAND
BRAND PHOTODESIGN
MARKETING COORDINATOR JUSTYNA DORUCH
GRAPHIC DESIGNER ROGER PALAO
CIRCULATION ACTIVE LIFE GUIDE CORP.
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_________________________ BE ACTIVE, LIVE WELL _________________________
EDUARDO PEÑA
Eduardo 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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Short-Circuiting Cancer
T
he cancer world is frightening, toxic, expensive, and dangerous. And despite all the efforts and billions of dollars spent, there have been few gains on this disease in the past forty years. I don’t want to use this article to talk about the whys, but instead talk about what will help prevent and cure cancer. To prevent cancer, you need to avoid cancer-causing agents. You need to avoid sugar because it is the prime fuel for cancer cells. Keep caffeine to a minimum. Avoid plastics as much as possible for food storage, freezing, and heating, and keep plastic out of your kids’ teeth (as in dental sealants). Throw out your microwave. Get a water purifier. Eat a live diet— enzymes from a live diet attack the protein coating on cancer cells, allowing your immune system to attack and destroy them. And keep your oxygen level up. Cancer cells cannot thrive in an oxygenated environment. Indeed, this is the crux of the remarkable work of Otto Warburg. Warburg proved that cancer cells utilize oxygen and metabolize differently than
other cells. When your cellular oxygen level is normal, it is extremely difficult for cancer to take hold. But just what does that mean to you? It means that you need to do everything possible to keep your oxygen level up. Exercising, deep breathing, external counter pulsation therapy, and avoiding statin drugs can help. And diet is critical. To maintain high cellular oxygen levels, the critical component in your diet is mega fatty acids. For most people, that means consuming some meat, fish, fowl, and/or eggs, as well as some seeds and nuts. And you will need to consume 1–2 tablespoons of flax and/or cod liver oil daily. This type of diet will help ensure adequate omega fats of all types, which in turn will give you the best odds of maintaining proper cellular oxygen levels to help prevent cancer. Statin (cholesterol-lowering) drugs are anti-oxygen because they depress your levels of a key enzyme involved in your cellular oxygen level. That enzyme is called coenzyme Q10 (CoQ10). For that reason alone, it is a good idea to have your doctor stop statin drug therapy if you are fighting or trying to prevent cancer.
Additionally, it may be a good idea to take supplemental CoQ10 since studies show that it is helpful. The National Cancer Institute (NCI) reviewed scientific literature on CoQ10 and cancer. The NCI noted that blood levels of CoQ10 are reduced in most cancer patients. NCI also reviewed a European study that showed 100% survival in breast cancer patients supplementing with 90 mgs of CoQ10 daily. Another study showed “complete regression of the residual breast tumors” in breast cancer patients supplementing with 300–400 mg of CoQ10 daily. And still another showed that there was tumor regression and improved long-term survival in patients whose cancers had spread too far to be completely removed by surgery. If you have been diagnosed with cancer or know someone who has, the first thing to do after diagnosis is to log onto www. cancerdecisions.com. This is the website of Ralph Moss, PhD, and is the place to go to finally get the facts and truth about your cancer. This is where you can really find out if you should have chemotherapy—whether it will prolong your life or shorten it. If chemo is indicated, this is
where you can find out which drugs are best. This is also where you can find out if surgery and/or radiation will help or hurt. You must research for yourself before embarking on lifethreatening treatments. Next, make the necessary adjustments to your diet to insure optimum cellular oxygen levels. You need to eat only whole, real food. Eliminate all foods in a package. Never again eat store-bought oils or salad dressings. And learn to eat foods that your body recognizes as fuel and nutrition. Besides fighting cancer, this type of eating also helps with almost all other health problems. Things are definitely looking up, and with new treatments on the horizon, cancer is not so scary these days. When you follow the basics, take care of yourself, use the information at your fingertips, and do not count on medicine alone, your odds of beating cancer are great indeed. Dr. Robert Prather of the Prather Wellness Center is the host of the Voice of Health radio show, which airs every Saturday at 9AM on Freedom 95.9 FM WFDM and online at www. TheVoiceOfHealthRadio.com.
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Pool Ru
Health
Increase power, improve conditioning,
W
e all know that swimming is great exercise. Competitive swimmers are among the most well-conditioned athletes. They have incredible metabolisms and low body fat percentages. It’s even been reported that 14-time Olympic gold medal winner Michael Phelps trains nearly six hours per day and burns so many calories that he has to consume at least 12,000 calories per day just to make up for the calorie deficit. Wouldn’t that be nice?! But for those of us that aren’t very buoyant or can’t quite master that side-breathing thing or underwater turns, pool “running” may be the ticket. It’s a great full-body workout for runners, seniors, and anyone else looking to switch up their fitness program. Even professional athletes like tennis great Pete Sampras and NBA star LeBron James have used pool running for conditioning and recovering from injuries.
couple of times a week to allow me to maintain my conditioning while avoiding any impact to my injured leg. I was already familiar with the benefits of pool running because my daughter, a high school cross-country and distance runner in track, sped up her recovery from a femoral “stress event” (not quite a stress fracture) last fall by running in the pool nearly every day during her 5-week recovery period. She was able to return to competitive running just in time to help her high school crosscountry team make it back to the state finals. Pool running was beneficial for her conditioning and helped her to quickly transition back to impact running.
AQUATIC ADVANTAGES
One of the primary reasons for running in the pools is to maintain conditioning during recovery from an injury that will not allow you to run on hard surfaces. These types of injuries include Personally, taking up running just a few months ago at age 48 may Achilles tendonitis, ankle sprains, knee soreness, lower back pain, not have been the best idea I’ve ever had, especially since I’m shin splints, and stress fractures, to name a few. Pool running is prone to push myself. A recent bone scan revealed that I developed also ideal for a day or two following a long run or bike ride. a tibial stress fracture on my right leg while training for the OneAmerica 500 Festival Mini-Marathon. After slowly building Besides recovering from injury, here are a few more reasons to up my mileage on the treadmill over the winter, I finally took my take up pool running. (Source: JumpUSA.com) runs outside on the asphalt once the temperatures started to climb. While trying to improve my time, I apparently pushed too hard, Low- or No-Impact Running. If we are up to our neck in water, too quickly, and my bones could not handle the constant pounding we only weigh about 10% of what we weigh on land. Because our on the hard pavement. My rehab regimen includes pool running a skeletal system is no longer bearing weight, we can recover from
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unning and recover from injury
injury without the impact while focusing on our conditioning.
and conditioning programs into this friendly environment.
Aerobic and Anaerobic Conditioning. Years of research show that the training effect of water running can be equal to or greater than the same level of effort on land. You can improve your cardiopulmonary conditioning while giving your weight-bearing joints and muscles a day off.
As with any exercise and conditioning activity, check with your doctor first to make sure you are cleared to swim, and always make sure you do not do this activity alone.
Resistance. Water creates resistance to movement in all directions through a full range of motion. Increase or decrease the intensity by changing the speed of your movements. Being submerged in water is like having an adjustable weight machine surrounding your body.
1. In deep water, attach a tether with a flotation device around your waist and start running in place. With some practice, you’ll be able to do this without a tether.
Massage. Water massages your muscles with every movement of your arms and legs. This action increases circulation, promotes relaxation, and helps remove stress and tension. Up to Your Neck. Being up to your neck in water produces physiological changes in your body that help remove metabolic waste, improve cardiac function, lower blood pressure, and assist the body in tissue healing. Start thinking about how you can use these changes to accelerate your recovery from competition, training sessions, and injuries. Familiar Conditioning Program. Much of what you know about land-based conditioning and fitness programs applies to water exercise. It’s easy to transfer your regimen of land-based exercises
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HOW TO WATER-RUN
2. If you are in a lap pool without a deep end or diving well, run laps up and down the swimming lanes. But make sure that you minimize the impact and stop if you feel any discomfort to the injury. 3. Use good land-running form, with your head up and your eyes looking ahead. Don’t lean too far forward or you’ll “dog paddle.” Push your feet directly down and back, and avoid using a cycling leg motion. Keep your elbows at 90-degree angles and lift your knees to 90 degrees. Your hands should be relaxed with thumbs facing up. (Source: Men’s Fitness) About the Author Brian Koning is an ACE-certified personal trainer. He owns and operates FitNow Personal Fitness Training (FitNowTraining.com) in Westfield and runs FitCamp, a fitness boot camp program.
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By Clifford Fetters, MD
Health
Benefits and Risks of Hormone Replacement Therapy There is considerable debate regarding whether or not to treat women in menopause with hormone replacement therapy (HRT). The Women’s Health Initiative has given us new insights on the pros and cons of HRT. What we have learned from this study is that estrogen combined with the unnatural progesterone called Provera, or medroxyprogesterone, increases the risk of Alzheimer’s disease, heart disease, stroke, and breast cancer. This combination does significantly decrease the risk of osteoporosis and the risk of colon cancer. Estrogen alone, in the form of Premarin (estrogen derived from horse urine), without the addition of Provera, showed no increase in the incidence of breast cancer in this sixyear study. Long-term studies have shown that estrogens help to prevent heart disease after 5–6 years of treatment. Short-term hormone replacement therapy increases a woman’s blood-clotting ability and increases her risk of heart attack and stroke. Therefore, all women who have risk factors for heart disease or stroke should be screened prior to starting HRT. We know that estrogen helps to protect women from osteoporosis, colon cancer, and premature atrophy (thinning) of the genitourinary system, including the breast. It improves the health of the skin. It certainly reduces menopausal symptoms such as hot flashes and mood swings. Progesterone helps balance estrogen; improves sleep; has a natural calming effect; lowers blood pressure; increases scalp hair; increases metabolic rate; is a natural antidepressant; is anti-inflammatory; lowers cholesterol; stimulates production of new bone; enhances the action of thyroid hormones; improves libido; promotes a healthy
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immune system; and is neuroprotective. Progesterone comes in pill form, sublingual troche, or a cream. Too much progesterone without adequate estrogen can lead to weight gain, as well as an increase in total cholesterol. This scenario can also cause depression, fatigue, decreased libido, elevated cortisol, and increased insulin resistance. Testosterone increases sexual interest and emotional well-being; increases muscle mass and strength; improves memory; helps skin from sagging; decreases excess body fat; helps maintain strong bones; and elevates norepinephrine in the brain. Many studies have shown that medroxyprogesterone has negative health consequences in women. It certainly seems logical to use natural progesterone in the treatment of menopause. Natural progesterone has the same chemical structure as that produced by a woman’s ovaries and adrenal glands. During pregnancy, a woman’s progesterone level can rise to 300–400 ng/mL. When treating menopause we usually keep blood levels between 6 and 20 ng/mL. Longterm research on natural progesterone is lacking; and because pharmaceutical companies cannot obtain a patent on natural progesterone, it is unlikely that a large amount of money will be spent on this compound. The main objection to hormone replacement therapy is the theoretical increased risk of breast cancer. Most functional medicine physicians believe that the dramatic rise in breast cancer over the past fifty years is due to the toxic environment in which we live. The industrial revolution has led to an unprecedented amount of toxins in our air, water, soil, and food supply. One can decrease this risk by drinking purified water and eating fresh, organic
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foods and minimizing processed foods. Too much stress leads to impaired digestion, which in turn leads to nutrient deficiencies and a weakened immune system. High insulin levels are fuel for cancer; therefore, all individuals should minimize simple sugars and junk food and engage in routine physical activity. Lactic acid produced from exercise helps remove heavy metals from our body. Whether or not a woman wants to take HRT is her personal decision. Logic tells me that if a woman is taking hormones and she has side effects such as breast tenderness, increased breast density, or a decreased sense of well-being, she should not be taking hormones. However, if a woman has no increase in breast density or tenderness, has no change in her mammogram and breast examination, and has an improved sense of well-being, I would consider the benefits of HRT over the theoretical risk. I strongly encourage women to have their hormone levels checked at routine intervals, and at some point, have a 2/16 estrogen metabolism ratio obtained to further evaluate the risk for breast cancer. I also recommend that a woman not take hormones if her blood tests demonstrate high oxidative stress. Women can decrease their risk of breast cancer by engaging in routine exercise, following a healthy diet, optimizing levels of Vitamin D, and taking essential fatty acids such as Omega-3,6, and 9. I also recommend that a good probiotic be taken in the evening. These are healthy germs in pill form that help aid in detoxification, vitamin production, and immune system support. Clifford Fetters, MD, is a family physician practicing holistic functional medicine in Carmel, Indiana. He practices with physician assistants Swathi Rao, Karin Henderson, and Douglas Ladika.
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By Chuck Lehman
Health
It’s Your
Day, Mom— Enjoy It in Good Health! I
t’s May, and after enjoying a few weeks of spring, we set aside a day and pay tribute to Mom. We all know how much mothers mean to us and how they take such great care of us. We can sometimes take them for granted and expect them to be there for us at every request. (That goes for kids and dads alike.) However, moms are people, too, and they can have issues just like we do. Mom, are you feeling tired, fatigued, and maybe a little weak? Of course, you say—“tired,” “fatigued,” and “a little weak” are key words in the “Mom” job description. What about dizzy, short of breath, or depressed, though? Or maybe pale skin, brittle nails, light chest pain, coldness in hands or feet, or even an irregular heartbeat? Hopefully, no one has all these symptoms. These problems can develop over time, however, and you either don’t realize you have a medical problem, or you just attribute them to having more to do than time to do it. All of these symptoms can be associated with anemia. Basically, anemia develops when there are not enough healthy red cells and the body lacks oxygen-rich blood. Anemia can be a temporary condition, a consequence of other health conditions, or it can be a chronic problem. Many mild types of anemia can be easily treated; but certain types can be more severe, long lasting, and even life threatening if not diagnosed and treated. Becoming a mom puts women at a higher risk for anemia and actually affects 20% of all females of childbearing age in the United States. The subtlety of the symptoms and the addition of normal stress can mask the problems, so expectant moms should be especially aware and take extra measures to guard their good health. Everyone has heard of iron deficiency anemia. This is common in pregnant women, and improved diet and vitamin supplements are often prescribed. (The fact is many women are iron deficient.) Other forms of anemia may be caused by various vitamin deficiencies, aging, and surgery. The early stages of some chronic conditions like cancer, diabetes, kidney disease, heart disease, and rheumatoid arthritis also will cause anemic symptoms. With these diseases the blood is not healthy, and it cannot carry the necessary oxygen. The result is that we might ignore what our body is trying to tell us by just chalking it up to being tired because we’re too busy.
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Anemia is not normally a life-threatening problem in itself; however, proper diagnosis is critical, and it starts with a check-up and a review of your medical history. A thorough physical exam will often include a series of simple and common blood tests, which will quickly reveal the facts so that proper treatment can be prompt and efficient. Testing is highly focused and can soon tell if vitamins and rest will get you back on track, or if more attention is called for. Either way, it’s important to get the knowledge you need to be happy and healthy for many Mother’s Days—and every day— to come. Happy Mother’s Day!
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Nutrition
Beef W
hat are we without protein? Not much really. Excluding water, protein is the most abundant molecule in the body and is found in every cell. If you are not getting protein throughout the day, you are missing out on a key component of a healthy lifestyle. And if you lead an active life, you need adequate protein to maintain a healthy physique and keep performing well. When it comes to protein, one may think of muscle building, as if drinking a protein shake automatically makes one bulk up like a bodybuilder. Protein is needed for increasing muscle mass, but such muscle growth only occurs in response to heavy weight training. What roles, then, does it play in our health?
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Protein provides amino acids that provide structural support for every tissue in our body, from repairing muscles following a workout, to supporting the collagen necessary for flexible joints. It also provides the building blocks for healthy cellular function, from our red blood cells, to the antibodies needed for our immune system. Protein is also needed for energy production and to support our metabolism, and including a good protein source at the start of the day helps support energy levels throughout the rest of the day. Over 22 different types of amino acids can be found in proteins, nine of which are considered essential as they cannot be made by our body. Protein from animals, such as beef, chicken, fish, and dairy
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products, is a complete source of the essential amino acids we need. Protein from plants though, such as vegetables, grains, legumes, and nuts, does not provide a complete source of essential amino acids (with the exception of soy protein; but more on that later). Any animal meat provides the best source of complete protein, although lean meats such as chicken and fish are healthier overall. Beef is a rich protein source but contains high amounts of saturated fats. One 16-oz porterhouse steak has 51 grams of fat, including 89% of our RDA of saturated fat. When it comes to a vegetarian diet, one needs to get protein from various plant sources. A meal combining two incomplete proteins, such as rice and beans, forms a meal containing
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on Your Protein all the essential amino acids needed. Hemp, rice, and peas can also provide high-quality protein sources and are popular for supplements. A whey protein shake is a complete protein source that’s good in a pinch or post-workout. Ultimately, the best protein shakes will contain whey protein isolate, as the proteins are more easily absorbed and isolates are free of sugars and low in cholesterol. A whey isolate is also free of lactose and doesn’t come with the bloating of lower-quality milk protein sources. Unfermented soy proteins should be avoided, as the negatives far outweigh
any positives. Raw soybeans are actually toxic to humans and animals. There is a lot of marketing touting health benefits, but even processed soy for foods still contains levels of anti-nutrients that affect absorption of key minerals (such as calcium) and other nutrients, as well as phytoestrogens that affect hormone activity for women, men, and children. The fermentation process removes the negative compounds, as well as all allergens, and provides an easily digestible protein source. How much dietary protein should you get? The daily recommended intake is about 50 grams a day; but for a normal active adult, as much as 80 to 150 grams a day may be required, depending on the level of activity. The body does not store
protein like it does carbohydrates or fats, so calories do not go to fat stores. By itself, protein does not make a whole meal, but good quality sources throughout the day are key to a healthy diet.
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Cover Story
SANDRA COMBS
Fitness
“I try to avoid things that stay in a box or the pantry for too long.”
It’s a Family Affair!
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By Matthew Hume | Photographs By Dan Brand
S
andra Combs had
of coordination!” she says, only half
she says. Sandra is appalled with
a lot going for her
joking, and she admits to being the
much of the food Americans put in
in her native San
occasional klutz to this day. Ask
their bodies. “We need to be better
Diego. A job teaching
her how she succeeded in tipping
educated about what food is doing to
elementary school,
over her team’s canoe in her very
our bodies—maybe not at this very
which she loved. Close friends and
first adventure race. Or how she
moment, but in a few months, years,
family at her side. Access to the
ran, screaming for her life, when a
or decades. Our health has to be a
ocean breezes and warm, sandy
wild turkey wandered out in front
priority.”
beaches. And, of course, what
of her on a woodsy path. All that
beautiful weather! Why in the world
aside, Sandra’s always enjoyed the
would anyone give up a life like this?
outdoors. “During college, I would
“I gave it all up to build memories
try running outside now and then,
with my kids,” Sandra tells me. After
but I liked classes best,” she says.
her mother’s grandmother lived to
her two children came into the world,
“Alone activities have never been
be 91 and gardened throughout her
she wanted to stay at home to raise
my thing—I like the motivation, the
life; and her own grandmothers are
them, rather than continuing to work
drive, the overall camaraderie that
both alive and well at 86. “My dad’s
and entrusting their care to a sitter
comes from working out with others.”
grandma lived in a tiny, rural town
or a daycare. The cost of living in
She admits that “a little smack talk”
in Michoacan, Mexico, and the town
southern California was too high to
keeps her going, too. Chacun à son
had a parade to honor her on her
even consider such a move, though;
goût. These days, Sandra teaches
100th birthday!” she tells me, with
so she and her husband Travis
Group X classes (boot camp and
a proud smile. Her parents, both in
began researching the possibilities.
strength) at several local gyms,
their 60s, continue to be as active as
Their research brought them to
and last year she started her own
they can. “My mother got a personal
Fishers—perhaps the town’s rank
business, CombsFitness, helping
trainer this past year, and my dad
in Money Magazine’s Top 100 Best
others with their fitness goals as
still runs ‘the canyon’ and goes for
Places to Live in the United States
an independent Team Beachbody
swims.” She jokes that she can
had something to do with it!—and
coach. “Team Beachbody’s mission
finally beat her father through the
it wasn’t long before the couple
is to end obesity worldwide, and
canyon. “It only took 38 years!” And
decided to transplant their family
being an independent coach allows
by passing on this familial healthy
from the surf and sand of San Diego
me to help in the fight,” says Sandra.
habit to her own children, Sandra
to the heat and humidity of central
“I want to help people live healthier,
is ensuring that the fifth generation
Indiana. “We just fell in love with
happier lives in a realistic way with
will be as gung ho for life as the
Fishers!” Sandra says. “We’re very
both exercise and food choices. I
preceding four. “I’m very active with
happy here and love the life we’ve
want to be their coach, motivator,
my kids—from bike riding, skating,
created. Life is about compromise;
cheerleader, inspiration, teacher,
jumping rope, and playing on the
we sacrificed a lot by leaving San
guide, friend, and partner in making
trampoline, to setting up obstacle
Diego, but we’ve gained so much
a change in their health.”
courses and playing ball, you name
more.” Memories made with her children are at the top of the list.
B
eing a great Mom isn’t the only reason Sandra is in the May
S
andra comes from a long line of healthy, active people. Her
father’s grandmother lived to be 104;
it,” she says. “I also love to cook and
O
bviously, Sandra has a passion
enjoy exploring with foods and new,
for health that she shares
healthy recipes. My kids have gotten
copiously with those who know and
used to it—they try everything at
work with her. And as a mother,
least once!”
spotlight, though. There ought to be
she’s vocal about the parental role
a shot of her next to the definition
in modeling active, healthy living for
of active in your favorite unabridged
today’s children. “Parents are the
dictionary. As a child, Sandra took
primary teachers and role models
tap, swimming, and gymnastics.
for their children. Kids need to
up,” she says. When weather and
“It wasn’t until junior high and
exercise as much as adults these
babysitter availability permit, Sandra
beyond that I finally got some sort
days and need to eat better, too,”
prefers to be outdoors. “I’ve always
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S
andra is never at a loss for what to do to stay active herself. “I
am a huge believer in mixing things
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May 2011 |
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Cover Story
loved being outside, and as a native
“We’ve always enjoyed being active
days. “Several smaller, healthy,
San Diegan, I didn’t realize what I
together, from going on roller-skating
balanced meals help me to keep my
had until it was gone—great weather
dates, to snowboarding in the San
weight under control,” she says. “I
all year long!” On the weekends, she
Bernardino mountains.” Sandra and
eat lots of fruits and veggies, and
participates in all manner of athletic
Travis have also partnered up on
I drink Shakeology [a Beachbody
events: bike rides, adventure races,
a few long bike rides, including the
product] daily as one of my meals.
sprint triathlons, the Mini-Marathon,
Hilly 100 and the 3 State 3 Mountain
I stay away from fast food and fried
Mudathlons, or, if the weather’s
Challenge in Chattanooga. “We plan
foods, and lately, I’ve lowered the
on the dreary side, perhaps indoor
to give those rides another go this
amount of carbs in my diet and
rock climbing. (I’m a little exhausted
year,” she says.
have noticed a leaner look—I like
just thinking about it all.) Sandra
G
has even hosted a P90X Fit Club out of her basement for her friends.
that!” She also points out the fairly
roup X, Team Beachbody,
obvious, but oft-ignored, fact that too
mother, wife—what kind of diet
many preservatives can’t be good
keeps Sandra energized and healthy
for a person. “I try to avoid things
one another accountable is good for
for this busy, active lifestyle? Eating
that stay in a box or the pantry for
everyone,” she believes—and that
every two hours or so, Sandra ends
too long.” (Makes sense.) Sandra
goes for her husband and her, too.
up having five to six meals on most
confesses that she eats quite a lot,
“Motivating each other and holding
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but her active lifestyle and well-
back to just once.” It’s important
page at www.beachbodycoach.
balanced diet keep her weight in
to understand that these changes
com/CombsFitness. Friend her on
check. “It’s my sweet tooth that’s
don’t take root overnight. “The
Facebook and she can set you up
hardest to control,” she admits. “One
changes should be gradual, but on
with a guest pass to any of the gyms
or two pieces of dark chocolate or
the right track, in order for them to
she works at. “I get an overall feeling
half a Shakeology usually does the
become part of your daily routine for
of joy doing what I do,” Sandra says.
trick, though!”
the rest of your life.” Finally, don’t
“I feel so happy and energized by
skip meals—especially breakfast.
sharing my love for fitness with my
hen asked for the number one
“Skipping meals messes up your
clients and members—I’m incredibly
piece of advice she would
metabolism and throws your body
lucky to be this fulfilled.” And when
offer to our readers, Sandra doesn’t
out of whack,” Sandra says. “Keep
she’s done working for the day, she
hesitate for a second. “Start today,”
that body of yours fueled and running
comes home to be Mom. Her 6-year-
she urges. “Make slow, reasonable
like the well-oiled machine that it is!”
old daughter gave her a Valentine’s
W
changes to your life. If right now you exercise one or two days a week, aim for three or four. If you eat fast food a couple times a week, cut it
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I
card this year. It read, “I love you,
f you’re looking for a taste of the
Mommy, because you make us be
motivation that Sandra provides,
healthy.” That’s the kind of love worth
check out her Team Beachbody
living for.
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By Steve Green, DDS
Health
Let’s have a quieter night in: Who Snores? Snoring can affect almost anyone. Habitual snoring has been found in an estimated 24% of adult women and 40% of adult men. Both men and women are more likely to snore as they age. Men, however, become less likely to snore after the age of 70. Snoring is more common in people who are overweight. There is a greater amount of fat in the back of the throat that vibrates during sleep, and this excess weight can press down on the airway. Pregnancy can also increase a woman’s chance of snoring. It can even affect the young; an estimated 10% to 12% of children snore. Snoring appears to run in families, but there are some ways to reduce one’s likelihood of snoring. Alcohol, drugs, muscle relaxers, and tobacco products can all be contributing factors, so avoiding these triggers can decrease the problem.
it’s all in the snore Oral Appliance Therapy
Is Snoring a Cause for Concern?
Oral appliances are worn in the mouth to treat snoring and OSA. These devices are similar to orthodontic retainers or sports mouth guards. They maintain an opened, unobstructed airway. There are many different FDA-approved oral appliances available. OAT involves the selection, design, fitting and follow-up care of a custom-made oral appliance for sleep apnea treatment. Dentists trained in dental sleep medicine (DSM) are familiar with the various designs of appliances. They can determine which one best suits your specific needs.
Snoring itself does not endanger one’s health. But snoring can be a sign of a more serious condition called obstructive sleep apnea (OSA). About 50% of people who snore loudly have sleep apnea. OSA happens when the tissue in the upper airway blocks the entire airway, causing a pause in a person’s breathing. This blockage keeps air from getting into the lungs, lowering a person’s blood-oxygen levels. This pause in breath can happen for 10 to 30 seconds, sometimes for one minute or more, hundreds of times a night.
Oral appliances work in several ways: • Repositioning the lower jaw, tongue, soft palate and uvula • Stabilizing the lower jaw and tongue • Increasing the muscle tone of the tongue Oral appliances may be used alone or in combination with other sleep apnea therapies, including weight management, surgery or CPAP.
Snorers who suffer from OSA often snore loudly and frequently. They may make gasping, choking, or snorting sounds as they try to breathe, and they may feel drained of energy during the day.
Behavioral Therapy Because excess weight can cause or worsen snoring, weight loss can decrease the severity of snoring or apnea. Weight loss alone may help some, but not all people with snoring. Avoiding alcohol, drugs, muscle relaxers and tobacco products can also help reduce or eliminate the presence of snoring.
For more information, please contact Team Green Dentistry at 317.579.5400
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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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Workout Exercise
For more routines you can do at home, visit activelifeguide.com
1. Side Split Squats
Steps: 1. Place a barbell on your shoulders and grasp it with a wide grip. 2. Stand with your feet wide apart, the foot of the leg you will be leaning towards angled out. 3. Bring your lower body toward your foot by bending the hip and knee of your lead leg and keeping your other leg fairly straight. 4. Return to the starting position and switch legs.
Weight Training That Will Increase Your Running Speed
Kim Brenton activelife Guide fitness model and writer Kim Brenton.
LOCATION: FISHERS YMCA
PHOTOGRAPHY BY DAN BRAND
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Increase Running Your
d e e Sp B A
2. Squats
Steps: 1. Unless you’re doing squats with a very low weight, we recommend using a squat rack to help you with this exercise. Start by setting up your desired weight with the bar on the squat rack. Position the bar so that it rests on your trapezius, then lift it off the squat rack. 2. Keep your head looking slightly upwards. Now bend your knees and push back your hips. Keep your back straight as you lower your body. Continue until your quads are parallel with the ground. Hold the lower position for a moment, then raise your body back up again. 3. A rep is finished when you’re standing up straight again. www.activelifeguide.com |
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activelife Guide 25
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Training
3. Romanian Deadlift Steps: 1. Place a barbell in front of your feet on the ground. 2. Grasp the barbell with a grip a bit wider than shoulder width apart. 3. Bend your knees slightly, keeping your hips and back straight. 4. Lift the bar straight up, concentrating on using your hips as you stand. 5. When you are standing, the bar should be resting against your thighs. 6. Lower the bar to the floor with a slight bend in your knees, flexing your hips back for stability.
A
[
TIP: Use light weight to get used to this exercise. Keep your arms straight throughout the exercise.
]
B
4. Jefferson Squats
B
Steps: 1. Place a barbell between your legs so it is perpendicular to your feet. 2. Grasp the barbell with one hand in front of you and one hand behind you with an overhand grip. 3. Squatting down so your thighs are parallel to the floor, slowly lift the weight up between your legs as you stand. 4. Slowly return to a starting position just above the floor.
A 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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5. Dumbbell Lunges Steps: 1. Grasp a dumbbell in each hand. 2. Stand with your feet about 8 inches apart, toes facing forward. 3. Take a step forward (2–3 feet), keeping your abs drawn in and your upper body straight. 4. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle; do not let your knee touch the ground. 5. Lower your body to just above the floor and hold for a moment before returning to the starting position.
A
B
6. Single-leg Squats
B
Steps: 1. Place a barbell on your back above your shoulders with a wide grip. 2. Cross the lower leg above the knee of your supporting leg (the leg you will squat with). 3. Squat down as low as you are able. 4. Slowly return to an upright position straightening your hip and knee. 5. Switch legs and repeat.
A
B
7. One Legged Kickback Steps: 1. Standing at a cable tower, attach an ankle cuff to a low pulley. 2. Facing the weight stack, with a slight bend in your knees and your abs drawn in, slowly kick your ankle back in an arc as high as you are able to. 3. Return to starting position and switch ankles.
A
These all focus on building muscle and exerting power that allows you to go faster.
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By Laura Marenco, CPT
Fitness
“Fitness for Swimmers” from your personal trainer
alignment and speed whilst going through the water.
Serious swimmers will benefit from a well-structured weight/body conditioning program that is designed suitably for both the chosen stroke and chosen distance. It’s important to make sure that the weights used and exercises undertaken lead to a symmetrical shape that avoids excessive size, which can often lead to a restriction in movement, resulting in poor stroke technique.
session. And always remember to have a minimum one day of rest between weight training sessions.
Aim for high reps (15+) with low/ medium-sized weights for 1–2 sets to build good muscular endurance; follow that with 1 set using a heavier weight for 6–10 reps to build strength—not size.
A well-structured stretching program should become an essential part of any serious swimmer’s training routine. As with all stretching, the muscles will need to be warmed, ideally with a combination of passive and active aerobic warm-up.
Training with weights 2–3 times a week will give you good results. Try to concentrate on the upper body for two sessions and the lower body for one
Lower body exercises, such as lunges, leg extensions, and leg curls, will help you increase the strength of your legs, which are essential for keeping good
It’s also important to work the muscles of the lower back and abdominals to provide good core body strength; otherwise, you may find that your legs simply sink. Working your abdominal muscles will help give you good allaround core stability. Your abdominal strength is vital to help assist you in keeping in good alignment throughout your swimming, especially when your legs become tired. Keep in mind that correct form is crucial when working with weights or any strength training exercises. Seek help from a professional coach or personal trainer for best results—and keep on swimming!
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Recipe
alG
Greek Tofu
Salad
Preparation
Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes. Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper. Serve with toasted whole-wheat pitas and add lettuce leaves.
Ingredients
Nutrition
1/3 cup crumbled feta cheese 1/4 cup chopped red onion, or scallion 12 Kalamata olives, pitted and chopped 3 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons dried oregano 8 ounces firm tofu, drained and crumbled (1 cup) Salt & freshly ground pepper, to taste 1 ripe tomato, coarsely chopped 2 tablespoons chopped fresh parsley
Nutrition Bonus: Vitamin C (25% daily value), Calcium (19% dv). Carbohydrate Servings: 1/2 Exchanges: 1/2 vegetable, 1 fat, 1 mediumfat meat
Per serving: 152 calories; 11 g fat ( 2 g sat , 6 g mono ); 5 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 358 mg sodium; 286 mg potassium.
For more recipes, go to our website: www.activelifeguide.com/recipes
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activelife
Success Stories By Kim Brenton
“I moved my mind, body and spirit into a place of health and wellness.” Mary Kay Valenti began slowly by walking and doing floor exercises consisting of sit-ups, crunches, leg lifts, leg raises, scissors and push-ups while watching television at home.
BEFORE
AFTER
Mary Kay Valenti started her journey in September 2005 and as a result of her hard work and dedication, MK lost 100 pounds in 19 months!
A
s a motivational speaker, Mary Kay Valenti often tells people to believe in themselves. And she really means it! Mary Kay, or MK as her friends call her, has transformed herself from an unhappy and antisocial person to a fitness model/athlete, motivational speaker, figure competitor and NABBA and ABA federation bodybuilding judge- all because she finally believed in herself. MK struggled all her life with yo-yo dieting, fluctuating weight, and low self-esteem. She was constantly tired and had little energy to complete everyday tasks. The simple task of walking up a flight of stairs would leave her winded. Her diet consisted of large quantities of pizza, hot dogs, ice cream and fast food. She became isolated as a result of her weight gain.
Beginning of her journey In September 2005, she decided to make a change. She didn’t have any specific goals in mind at the beginning of her journeyother than simply wanting to feel better. MK began slowly by walking and doing floor exercises consisting of sit-ups, crunches, leg lifts, leg raises, scissors, and push-ups while watching television at home. She would increase the number of
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repetitions of those exercises each day, to ensure that she was getting stronger.
Discovering her fat loss “strategy” She began limiting her portion sizes. If she wanted to eat more, she would wait 20 minutes- if she was still hungry, she would do so. However, MK found that she would often pass on the additional portion because after waiting 20 minutes, she would realize she was full. MK’s diet changed slowly, so she was able to stick with the changes. She made small changes like switching from 2% milk down to 1%, then to skim. She now drinks almond milk. MK lost 40 pounds at home before even stepping into the gym as a result of her healthier diet, smaller portion sizes and increased activity level. She started to feel better and realized that she needed to do more in order to continue changing her body. MK joined a gym and a staff member introduced her to free weights. She loved the changes to her body that strength training provided. As a result of her hard work and dedication, MK lost 100 pounds in 19 months!
www.activelifeguide.com
MK says that the hardest part of her transformation was moving her mind into health and wellness. “Working on my body was easy. My mind fought me the whole time. When I was finally successful, my mind took longer to see myself as I appeared to everyone else.” The most important part of this whole journey for MK is that she is healthy, happy and fit for life. “I moved my mind, body and spirit into a place of health and wellness.” Her advice to others hoping to accomplish their fitness goals is simply to believe in yourself. “Push past the self-doubt and keep going. The benefits of a healthy lifestyle are worth the effort,” states MK. If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at kbrenton@activelifeguide.com
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Women’s Health Week
F
ew busy moms with full-time jobs can easily find the time to fit in the recommended amount of weekly exercise without some lost sleep and constant scheduling. I know because I am one of those moms! If you haven’t yet planned something special to show your mother and all the women in your life how important they are, don’t let that end with Mother’s Day! I urge you to support the women you love by helping them stay healthy. Our office, the Office of Women’s Health (OWH) at the Indiana State Department of Health, is joining the U.S. Department of Health and Human Services in celebrating National Women’s Health Week (www. womenshealth.gov/whw), which kicks off on Mother’s Day and will be celebrated until May 14, 2011. National Women’s Health Week is a nationwide initiative that calls attention to the importance of women’s health. The theme for National Women’s Health Week 2011 is “It’s Your Time.” During the week, families, health organizations, businesses, communities, the government and individuals come together to raise awareness about women’s health issues and educate women about simple steps they
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can take for a longer, healthier, and happier life. Many groups across the state will be hosting National Women’s Health Week events to promote better health for women, and we have collected the details about these events on our office website (off the www.isdh.in.gov main page), where you can also find important information and links to helpful women’s health resources. OWH will be offering mini-grants to communities around the state to help boost their initiatives focused on better nutrition and the promotion of physical activity to prevent chronic disease. Additionally, OWH is publishing an updated data book with both state- and county-level gender-specific data for counties, partners, and legislators to use to make the case for more attention and more funding devoted to women’s health. Women suffer from many of the same illnesses and diseases that men do, but they often present with different symptoms and have unique barriers to accessing health information and health care. By shining the spotlight on the unique aspects for women related to heart disease, diabetes, obesity, and many other health conditions, we can begin to make a positive impact on the health of Hoosier women. This is what the Office of Women’s
Health attempts to do in the work we perform daily. We may be challenged by the time and dedication it takes to make healthy choices and avoid risky behaviors, but the payoff is more sunshine, more smiles, more hugs, and less stress from the complications that illness can bring. If you do just one thing to mark the occasion in May, I encourage you to make a simple call to your health care professional to make a checkup appointment in the next month. Preventative screenings can save lives and will start you off on your commitment to a healthier you. Visit www.womenshealth.gov/whw/healthresources/screening-tool to print your personal guide to the tests and immunizations you need based on your current age. You have a role to play in making women in Indiana more aware and more active participants in their own health, no matter their daily responsibilities. Take a pledge to make an appointment with your doctor on May 9, 2011, National Checkup Day, and pass it on to five other women, encouraging them to do the same! It really is your time— here’s to your health! By Morgan E. McGill, J.D., Director, Office of Women’s Health, Indiana State Department of Health
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