ALM Jan 2017

NO BORDERS Jordan Washburn

3

BE ACTIVE + LIVE WELL!

REBOOT

FASHION

MEETS JANUARY 2017

FITNESS ECRWSS

U.S. Postage Paid Presorted Standard

DRY NEEDLING

NEW YEAR

Carmel, IN Permit No. 47

AUTHENTIC BREAKFAST RECIPES FROM AROUND THE WORLD

WAYS TO REVERSE HOLIDAY WEIGHT GAIN

Local Customer

ALM

FREE STYLE,

THE NEW 2017 SUBARU

I M P R E Z A

New 2017 Impreza Buy Starting at

$18Outback New 2017 ,395 2.5i 36-month $ lease for 249/mo

TomWoodSubaru.com 855.530.5631 3300 E 96th St Indianapolis, IN 46240 The Car You Want. The Way You Want.

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ACTIVE

20

FREE STYLE, NO BORDERS

Jordan Washburn

ALM

Active Life

magazine

Editor-in-Chief / Co-Founder EDUARDO PEÑA

Photography By Eduardo Peña

J A N 1 7

LIFE MAGAZINE

Executive Editor / Co-Founder JUSTYNA DORUCH

Account Executives JEFF LORD DEBBIE SAPPER

Senior Writer MATTHEW HUME

Contributing Writers CLIFFORD FETTERS ROBERT F JACKSON DIVYA NARAYANAN TATUM PÉREZ BENJAMIN PETTINGILL

Photography EDUARDO PEÑA

Art ROGER PEÑA

Marketing Director ISMAEL PEÑA

Circulation USPS (Direct Mail) ACTIVE LIFE MAGAZINE

Departments:

Contact Us INFO@ACTIVELIFEGUIDE.COM

Comments & Feedback EDITORIAL@ACTIVELIFEGUIDE.COM

BEAUTY/COSMETIC __________________

HEALTH/WELLNESS __________________

EAT+DRINK _____________

8

16

28

What's New in Facial Rejuvenation

Three Ways to Reverse Holiday Weight Gain

17

Authentic Breakfast Recipes from Around the World

Dry Needling

18

New Workout Spots to Sweat It Out

HOME/GARDEN _____________

32 FASHION/STYLE ________________

12

Fashion Meets Fitness

4

24

New Year Reboot

26

The 411 on Insulin Resistance

A C TIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

The Ultimate Home Theater System

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Active Life Magazine is published monthly by Active Life Guide Corp.

597 Industrial Dr., Carmel, IN 46032; Copyright by Active Life Guide Corp.

Active Life Magazine and Active Life Guide are registered trademarks of Active Life Guide Corp.

Active Life Magazine 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 Active Life Magazine from any claims.

36

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Volume 10. Issue 01. (#112)

AC TI V E L I FE M AGAZI NE . C O M

January 2017 FINAL w marks.pdf 1 12/18/2016 7:51:08 PM

Only One Group Can Put It All Together We provide holistic, functional medical care for both children and adults. Our mission is to work in partnership with our patients to develop an individualized health plan focused on prevention that includes proactive strategies supported to help them achieve and maintain optimal health. For those who do not enjoy ideal health or suffer from health problems and illness, we will determine the root cause of the problem and we will design a treatment program that will allow the body to repair itself.

Cancer Treatment Lyme Disease Drug & Alcohol Treatment Anti-Aging Cell Therapy Fibromyalgia / Chronic Fatigue IV Therapy Ozone Therapy Heavy Metal Detox Women’s Health Thermography Pediatric Care C

M

Y

CM

MY

CY

Clifford Fetters, MD Bruce Thomas, MD Jerry Weber, ND Amanda Patchett, FNP-C Lyn Williams, DM, CCH 11900 N. Pennsylvania St. Suite 200, Carmel, IN 46032 www.hwofc.com (317) 663-7123

MY

K

Holistic Women’s Health Center A program designed to take care of all the health care needs of women, naturally.

We are making Functional Medicine more affordable for new patients by offering discounts on women’s services provided by Bruce Thomas, MD and Amanda Patchett, FNP-C.

Functional Fee Discounts Breast Thermography - Your Initial Thermogram is FREE! Discounts On Supplements in the Natural Pharmacy Discounts on Services in our IV Therapy Center

call for details

(317) 663-7123 www.hwofc.com

ACTIVE

LIFE MAGAZINE

This year, take a dip in the fountain of youth.

BEAUTY AND COSMETIC

A CTIV E LIF E MAGAZINE .COM

7

ALM

By Robert F. Jackson, MD

Beauty and Cosmetic

What’s New in Facial Rejuvenation The Silhouette InstaLift: “The Lunchtime Face-Lift”

BEFORE

M Minimally invasive procedure that improves contour and fullness.

N

>>

ew technology offers no-downtime solution for facial rejuvenation.

8

A C TIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

a n y patients are interested in the youthful appearance that a facelift provides, but they may not have the time for the lengthy recovery process of surgery. The Silhouette InstaLift™ offers a solution for these patients.

InstaLift employs a new technology that has been developed to accomplish facial rejuvenation with no downtime. The procedure can be accomplished in as few as 45 minutes under local anesthesia. By lifting the midface with mechanical fixation of the deeper layer of the cheek, a youthful appearance can be restored.

This is accomplished using fully absorbable sutures with small, smooth cones that are bidirectional at either end.

A

needle is used to place the suture in the tissue layer directly under the skin. By harnessing the opposing direction of the cones to compress and fix the loose facial layer, the face is lifted and the laxity is diminished.

The

lifting, however, is only half of the story.

AFTER

The long-term result is the most exciting reason that this innovative procedure is so successful. A process of biological fixation occurs as the cones are encapsulated by your skin’s natural collagen. Overtime, this result is maintained by your own tissue and no longer depends on the InstaLift sutures.

The third benefit is the enhanced facial contouring achieved by the material that comprises the InstaLift thread called glycolide/ L-lactide. This material naturally stimulates the rebuilding of your own collagen. As the process proceeds, the skin takes on a more vibrant texture. If you are looking for a very minimally invasive procedure that gives a lift and improves contour and fullness, you should consider the Silhouette InstaLift. At your consultation, your doctor will advise you if the Silhouette InstaLift is a good option for you. As one of the few practices in Indianapolis offering this procedure, please contact us at Hamilton Surgical Arts for more information.

AC TI V E L I FE M AGAZI NE . C O M

ADVENTURE AWAITS.

Club Pilates is open and booking complimentary demo classes in Carmel.

See for yourself why people from all walks of life – from young to old, from sedentary to athletic – are gaining strength, health, and longevity from a workout that’s fun, too.

Interested in becoming a Pilates instructor? Teacher Training starts in February!

CLUB PILATES CARMEL | 2482 EAST 146TH STREET | CARMEL, IN 46033 (317) 565-4828 | CARMEL@CLUBPILATES.COM | CLUBPILATES.COM/CARMEL

Don’t Wait.

Start Your Before & After Story Now. • Board certified vascular physicians • Minimally invasive, effective treatments for spider and varicose veins • Locations in Carmel and Fishers

Call 800.477.0233 for your FREE screening. stvincent.org/VeinSolutions

ACTIVE

LIFE MAGAZINE

Getting fit has never been so HOT.

FASHION AND STYLE

A CTIV E LIF E MAGAZINE .COM

11

ALM

Fashion

H i t

LEATHER BRA TOP Blanc Noir

Fitness

MEETS

12

t h e

OVERLAP CAPE Nesh NYC

SIDE SWIPE FLEECED LEGGING Nesh NYC

G Y M in

S t y l e

PHANTOM SNEAKERS Matt Bernson

All items are available at beauty + grace boutique Carmel City Center

ACTIVE

LIFE MAGAZINE

This year, resolve yourself to make lasting change.

HEALTH

AND WELLNESS

A CTIV E LIF E MAGAZINE .COM

15

ALM

By Tatum Pérez, Personal Trainer

Health and Wellness

3 Great Ways to REVERSE Holiday Weight Gain

H

3

1

New Year! We’ve made it through the 2017! Now things will start to slow down, the cold weather will settle in, and losing those pounds that have been accumulating since Halloween will become your New Year’s resolution. While it is common to gain only 1-5 pounds (sometimes more), most of us will not succeed at losing the holiday weight gain. Each year the pounds keep adding up, and then we are left wondering how we ever got to this point. It’s time to start today. It’s appy

holiday season and into

2

time to make lifestyle changes for the sake of your health and well-being.

Throw out the New Year’s resolution,

throw out all the unhealthy leftover foods in the house, and simply make the change.

Nothing can help you win Nope, it’s going to be up to you to make the change, especially in our society of excess, oversized food portions, hidden sugars, and underpriced supersize fast food. It’s a difficult the battle against obesity and chronic disease.

1. Practice Portion Control

a.

challenge but if you make your health a priority and quit making excuses, it can be achieved.

Practice the following

steps, and with time and patience you can make permanent changes and feel better!

TATUM@TRAININGXTATUM.COM

If you must have coffee, try to acquire

Use smaller plates, cups, and avoid refills and/or second helpings.

b.

a taste for the coffee without all the sugar. d.

Pay more for less. Opt for the

Don’t supersize your fountain drink 25 cents more or the 3 scoops of ice cream because that’s what the store calls a small. Simply ask for one scoop and pay for the 3. Yes, it’s costing you but I bet you will indulge less and fewer times.

c. Cut up food into smaller pieces.

Eating smaller pieces will help you slow because it’s only

down and trick the brain and eyes into thinking there is more. d.

Cut back on one snack between meals.

2. Adopt Mindful Eating Habits a.

Chew your food 40 times. This

Slow down by dividing your meals Begin with your veggies,

into courses.

smaller portions even if it costs more.

then bring out a whole grain and meat, and finish with a cup of herbal tea with a little splash of milk or almond milk.

a.

3. Get More from Your Workout

Pair up with a workout partner or Having healthy

join an exercise class.

friends around will help to keep you motivated and accountable. it alone.

Don’t do Your family and friends must

be on board for the support and to succeed.

Start to compete. Competing means having a training plan and goals, keeping you on task and motivated.

Plus, you’ll have set a time frame with race day.

b.

allows you to taste the food and savor it, satisfying you quicker. It also again slows you down so that you have a chance to recognize when you are full.

c.

Try strength training. Cardio is

important, but adding muscle will shrink your waistline and rev up your resting metabolism.

b.

PERSONAL TRAINING RUNNING PROGRAMS SWIM COACHING Tat u m Pé re z 317.698.0180

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A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

Stop eating when you feel 80% full.

Don’t wait until you are stuffed. Once you let the food sit on your stomach you will find that what you had was enough. c.

Adopt a new habit of morning Yes, there is a yummy Starbuck’s at every corner but drinking those sugar-loaded desserts in a cup packs on the calories quickly. coffee-afternoon tea.

See page 24 for 3

fat-blasting exercises.

If you get off course, don’t give up!

It’s okay to have a bad day, week or even a month, but you have to jump back in there. Keep working to make the healthy habits that will eventually stick if you just keep trying and remember baby steps.

Focus on one item above at a time.

AC TI V E L I FE M AGAZI NE . C O M

ALM Dry Needling

By Divya Narayanan, DPT

Health and Wellness

Get rid of pain and get back to business!

WHAT IS DRY NEEDLING? “Dry Needling” is a minimally invasive technique that involves the insertion of a thin, nonmedicated solid monofilament needle into muscles to treat myofascial pain. It is an extremely effective treatment tool used to decrease pain and/ or radiculopathy due to muscle dysfunction and tightness. The goal is to eliminate muscle tightness to reduce pain, improve muscle function/ range of motion and facilitate an accelerated return to prior activities.

The treatment is targeted at trigger points which are the direct and palpable source of patient pain. Trigger points are irritable, hard “knots” within skeletal muscles, which can be

tender to touch and refer pain to distant body parts (i.e., trigger points in the neck can cause pain, numbness and tingling into the arm and fingers).

It is not acupuncture. Although needles were first used as part of traditional Chinese medicine, dry needling has no connection to it. The focus of traditional acupuncture is the insertion of acupuncture needles into specific acupressure points, or “meridians,” to restore normal flow of energy within the body. Dry needling is directed specifically toward the muscles to relieve trigger points causing pain and dysfunction.

DOES IT HURT? Generally, one does not feel the insertion of the needle due to it being so fine.

Make no mistake. These needles have nothing to do with acupuncture.

When the needle is the muscle, a muscle “cramping” sensation may be felt, or a local twitch, if a trigger point is exposed directly.

WHO CAN BENEFIT FROM DRY NEEDLING? All musculoskeletal dysfunctions associated with muscle spasms/ tightness and or “knots” which may be the cause of radiating symptoms. Examples include the following: Sciatica Neck pain with or without radiating symptoms down arm or into fingers Headaches TMJ

A CTIV E LIF E MAGAZINE .COM

Tennis / golfer’s elbow Hip pain Shoulder or rotator cuff pain/ tightness Overuse injuries Tendonitis Chronic pain ARE THERE ANY SIDE EFFECTS? No medication is used and side effects are minimal. Typically, they include only mild muscle soreness or a slight chance of skin bruising.

It is imperative that the clinician administering dry needling is properly trained with a certified program.

17

ALM

Health and Wellness

NEW

WORKOUT SPOTS

to

Whether

you’re trying to get it in gear for the new

year or just looking to mix up your exercise routine,

these recently opened fitness locales will have you movin’, groovin’ and burning serious calories.

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A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

AC TI V E L I FE M AGAZI NE . C O M

Club Pilates brings the finest strength-training workout available for anyone, at any age. It’s a path to a fuller, richer, healthier and more satisfying life. Club Pilates has perfected a unique and proprietary approach to ensuring every Club Pilates member receives the finest training and most effective results.

They call this approach the Club Pilates Method: • The widest array of classes available anywhere, designed to challenge students at every level and target exactly what you want to work on most.

• Brand-new state of the art equipment in every studio, including Reformers, Exo Chair, Springboard, Barre and TRX and more. You’ll get a full-body workout, every time.

Club Pilates - Carmel

1

• The best value in Pilates, with unexpectedly low prices that allow you to dedicate yourself to Pilates for life.

Club Pilates offers memberships options ranging from unlimited classes to 4 or 8 classes a month. Private training sessions are available as well. Stop on by for a free class. Enroll now and receive 10% off your first 3 months. Mention this Active Life article and receive a free pair of Toesox with purchase of a new membership.

Do Pilates. Do life.

Pure Barre is the fastest and most effective, yet safest way to change your body.

In just 55 minutes women will achieve a full-body workout concentrating on the areas women struggle with the most: hips, thighs, seat, abdominals and arms. The Pure Barre technique is low-impact, protecting your joints by avoiding any bouncing or jumping. Each strength section of the workout is followed by a stretching section in order to create long, lean muscles without bulk. The technique works to defy gravity by tapering everything in and lifting it up!

2482 E 146th St, Carmel, IN 46033 317-565-4828 www.clubpilates.com

The concentration involved while taking Pure Barre allows you to block "life" out for the hour, creating the mental benefits similarly obtained by the practice of yoga or meditation. A transformed body and a clear head in just one hour—it doesn't get much better than this.

Ready to lift, tone and burn? You are warmly welcomed to Pure Barre’s newly opened Broad Ripple location in January!

New studio. New year. New stronger you!

Pure Barre: Intelligent Exercise 6280 N. College Ave Suite 400 Indianapolis, IN 46022 (next to Hop Cat)

SWEAT IT

OUT Stronger Fitness for Women - Carmel

3 A CTIV E LIF E MAGAZINE .COM

Pure Barre - Broad Ripple

2

Make yourself and your health a priority and join this small group training , women-based fitness studio.

Focusing on the total fitness needs of women, Stronger Fitness has designed a program that will help you build muscle and lose fat at your pace. Their certified trainers select and coach each client through a series of exercises to help them engage their total body for maximum results. Women of every age need to make themselves a priority and take time to participate in a fitness program, and Stronger Fitness has designed that program! Daily clean eating is necessary to maintain your good health. You will learn how to eat well and still enjoy your favorite culinary treats.

The Stronger Fitness for Women mission: Help all women get STRONGER! 1400 S Guilford Road, Suite 130B Carmel, 46032 317-566-8600 www.strongerfitnesstraining.com

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20

Cover Story

A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

Jordan Washburn

ALM

ACTIVE

LIFE MAGAZINE

FREE STYLE,

J

No Borders

Photography By Eduardo Peña

ordan Washburn has, without a doubt, a serious passion for fashion. As a high schooler bound by the constraints of a school uniform during the week, Jordan planned her weekend outfits and laid everything out and ready a full week in advance. When family vacation time rolled around, Jordan pre-arranged her daily ensembles, complete with specified daily coordinating accessories and shoes, and labeled them by day with sticky notes. “My mom says it’s so funny, because it’s basically what I’m doing online,” Jordan says. “I mix up things I’ve purchased to make different outfits, and followers can see how one piece can work several different ways.” Her more than 40,000 followers on Instagram @jordanunderwood are a testament to Jordan’s on-trend fashion and genuine likeability.

Anyone already familiar with the wildly popular Indianapolis-based Dottie Couture Boutique will recognize Jordan as one of Dottie’s style models. In addition to being a front-and-center face for the boutique, Jordan also handles the store’s fashion merchandising. With a degree in journalism and marketing from Indiana UniversityBloomington, Jordan came to Indianapolis from her hometown of St. Louis with a strong background in PR and advertising.

After a year at the Indianapolis Star in their

A CTIV E LIF E MAGAZINE .COM

By Matthew Hume

marketing and advertising department, she spent a brief time working in PR before she found her groove and stepped into the world of fashion buying. “I’ve always been in love with fashion, and I was always obsessed with, not the shopping, but my outfits, and rearranging my closet to make things look different,” Jordan says. “The buying was to me what opened the door to my relationships in the wholesale fashion industry.”

Building Strong Relations

Relationships form the foundation of Jordan’s world, both offline and online. Named along with two other Dottie models as Indianapolis Monthly’s “Best of 2016” in the Instagram Follow category, Jordan has amassed a faithful following of her Instagram page @ jordanunderwood. “Building people’s trust is a huge thing,” Jordan says, “and I work really hard to keep that.” When asked her strategy for posting and attracting followers, Jordan can’t really say—and this comes as a shock to the fashion strategists who want to know the answers. “The genuineness of it takes everyone aback,” she tells me. “I take pictures every day of what I’m wearing, and I do my best to make one to three posts every day around 3:00 in the afternoon. This keeps my followers coming back.” Part of the accountability she feels for providing her followers with what they’re after, and part of developing the trust so critical to her online presence, comes in sharing not only her fashionable personality, but also her “real life” outside of fashion. “I find inspiration in my travels, or my husband, or my dogs—I’ll snap and post some of the funny things in life—the traffic, things that annoy me— people like that, too,” she says. In general, Jordan defines her style as “eclectic and free-spirited” and says she doesn’t follow

so-called fashion rules. “I don’t take myself too seriously—I’m pretty honest and raw.”

(When I visited @jordanunderwood as of this writing, one of the first pictures I came across was an adorable shot of Jordan with her French bulldog, holding him tight to her, with Jordan gazing at him and her dog gazing contentedly off into the distance. The very next pic was a shot of her and a friend at a Vegas night club—because “what happens in Vegas goes on Instagram.”)

Jordan attributes much of the value she has today for relationship building, as well as for her goal-driven attitude, to her dedicated involvement in the family equestrian tradition as a young woman. “Travelling around the country to train and compete really instilled in me the qualities of being aggressive, going after what I want, and being willing to put in the work,” Jordan says. “All of that came with me being in such a competitive industry.”

Along with the traveling came an opening of the mind. “Not only did it encourage the travel bug I still have today, but it gave me an opportunity to make friends with people from different backgrounds with different beliefs and ways of looking at the world,” she says. “My learning moments, those eyeopening experiences in my life, have been on trips. I made so many friends who I’m still in touch with today during those summers.”

And friendships continue to spring up in Jordan’s life wherever she and her husband travel. “Every single trip the two of us have taken, we’ve met somebody who we still stay in touch with today,” she says. “It’s a matter of seeking out new people and opening your heart to others. Travel pulls me a little outside my comfort zone—the uncertainty scares me, and it’s good for me.”

21

ALM

Cover Story

Photography By Eduardo Peña

Jordan says she’s never been happier with her life than she is right now, both professionally and personally.

Only the Beginning

Jordan says she’s never been happier with her life than she is right now, both professionally and personally. But her role as an “outfit mixologist” (as she describes herself on Instagram) has only begun. Next year, she plans to be at New York Fashion Week to blog live, and through it all Jordan looks to build on what she’s already doing, creating new relationships and the networks vital to her career. “At this point, I’m most proud to be pioneering my own route, starting my own path,” Jordan tells me. In early January, Jordan will be satisfying the requests of many of her followers to learn more about her all-around lifestyle by starting her own website, which she’s calling “The Well-Dressed Wayfarer.”

“I get countless requests about my diet and exercise, and that’s part of why I’m starting this blog,” she says. “I want to create another outlet for people to watch a video, or a recipe, or a Pilates routine.” While the site is still under construction as of this writing, Jordan envisions it as a travel/lifestyle and beauty blog. “The travel and style diary part will be a photo diary, an explanation of our favorite travel spots, what we did there, and of course, my outfits.” (Interestingly, Jordan has noticed that her fashion color palate tends to be influenced by colors in the landscape and environment of her previous travel destination.

Head to Instagram, and see if you can guess where Jordan’s been lately from the colors she’s wearing today!)

With more than 40,000 followers and growing, and with each major life event drawing even more followers—she gained more than 2,000 from her wedding last summer—Jordan’s style will continue to create some serious buzz for the foreseeable future. “I’m so grateful to my husband and family and core group of friends for their support in my endeavors,” Jordan says.

“I’m very proud of where I am right now, but I’m nowhere near where I think I’m going to be.”

22

A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

AC TI V E L I FE M AGAZI NE . C O M

Treadmills, Home Gyms, Elliptical Cross Trainers, Stair Climbers, Bikes, Pilates, Rowers, Free Weights, Benches & Racks, Exercise Flooring, Accessories. www.BobBlockFitness.com NORTH Castleton On East 82nd 317-845-7700

SOUTH Greenwood Us 31 & Stop 12 Rd 317-881-2410

Residential • Commercial • Sales • Service

ALM

Health and Wellness

New Year Reboot!

WORKOUT ROUTINE

Christina Gonzalez

By Tatum Pérez

Three Amazing Fat-Blasting Exercises Photography by Eduardo Peña

24

A CTIVE LIFE MAG A ZIN E | J A N UA RY 2 0 1 7

Clothing Courtesy of AC TI V E L I FE M AGAZI NE . CO M

TRX Row with Squat: Targets: Abs, Arms, Back, Butt/Hips, Legs/Thighs

• Begin by holding the TRX handles in each hand, turn yourself

to face the anchor point. Stand with both feet facing forward and shoulder-width apart. Position your shoulder blades down and back while bracing your core.

Lean backwards, palms facing inward, head and spine aligned.

Perform a squat while holding onto the handles.

When you return to the top of your squat, slowly pull your entire body towards your hands keeping your elbows close to your body and near your ribs, in a rowing motion.

Return to the start by lowering yourself back again.

Perform another squat and repeat, rowing yourself back towards your hands.

Perform 10-12 reps, 3x

• • • • •

A

•

B

Dumbbell Chest Press on Stability Ball: Targets: Abs, Arms, Chest, Shoulders, Butt/Hips

• Grab a pair of dumbbells, sit on a stability ball,

and then walk your feet out until your upper back and head are supported by the ball.

Hold the dumbbells over your chest with your arms extended, knees bent about 90 degrees, and your feet planted firmly on the floor. Keep the body straight from back to knees, staying perpendicular to the ball.

Keeping the hips up, slowly bring the dumbbells back down towards your chest.

Repeat by pressing the dumbbells up again.

Perform 10-12 reps, 3x

•

• • •

A

B

Single-Arms, Single-Leg Romanian Deadlift with Shoulder Press: Targets: Back, Butt/Hips, Shoulders

• Balance on the left leg while holding a dumbbell in

the right hand. Keep the left knee slightly bent and the back straight. Lean forward, hinging at the left hip until your torso is parallel to the floor while maintaining a flat back.

Keep the right arm straight so that the dumbbell lowers directly in front of the left leg.

Lower the right leg to stand up.

Curl the dumbbell to the shoulder to perform an overhead press and then lower the dumbbell all the way down to the start.

Perform all reps on the left leg/right shoulder and then switch to the right leg/left shoulder.

Perform 10-12 reps per side, 3x

• • • • A

B

C

D

•

Happy New Year and a Happy New You!

25

ALM

e h T

on

I

By Clifford W. Fetters, M.D.

Health and Wellness

411

Insulin Resistance

f you are sleepy after eating, always hungry, and can’t lose weight, you may suffer from insulin

resistance, which raises your risk for diabetes.

The good news is that insulin resistance can often be reversed through simple dietary changes.

How do you know if you have insulin resistance? See if any of these symptoms apply to you:

• Fatigue after meals • General fatigue • Constant hunger • Craving for sweets not relieved by eating them • Must have sweets after meals • Waist girth equal to or larger than hip girth • Frequent urination • Increased appetite and thirst • Difficulty losing weight • Migrating aches and pains • Trouble falling asleep

Why is insulin resistance dangerous?

Insulin resistance, also known as pre-diabetes, is uncomfortable, but it’s also dangerous. It is linked with Alzheimer’s disease, heart disease, chronic pain, hormone imbalances, and many other common modern maladies.

But that’s not all. Insulin resistance can also kill your libido and make you chronically tired.

26

If you’re a woman, insulin resistance causes testosterone to spike, causing you to lose your hair and develop male characteristics. If you’re a man, it raises estrogen levels that lead to “moobs” and a greater tendency to cry at commercials. These are some pretty undesirable consequences for a sugar habit!

What causes insulin resistance?

The good news—and the bad news—is that insulin resistance is caused by poor diet and lack of exercise.

This is bad news because it means giving up some comforts, but it’s good news because it means radically changing your health is highly doable!

A diet high in sugars and carbohydrates—sugars, sweets, sodas, pastries, bread, pasta, rice, potatoes, corn, grains, beans, and other starchy foods—leads to high blood sugar and insulin resistance.

A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

Because high blood sugar is dangerous to the body, the pancreas secretes insulin to lower it. Insulin escorts sugar out of the bloodstream and into the body’s cells. Excess sugar is converted into fat for storage.

When this response happens regularly every day, as it does for millions of Americans, the cells become overwhelmed from the constant bombardment of insulin. In defense, they become resistant to insulin and refuse it entry.

Now you have high blood sugar and high insulin in your bloodstream, causing inflammation, throwing off hormone balance, and degenerating the brain.

This is why insulin resistance causes fatigue after meals.

The insulin-resistant cells are deprived of glucose for energy, converting all that extra sugar into fat is draining, and the whole process saps brain function.

Many people have both insulin resistance and low blood sugar. This means their energy crashes not only after meals, but between meals too. Either way, stabilizing blood sugar is your key to better health and losing weight.

The most important thing is to ditch the sugar and eat only as many complex carbohydrates as your body needs (it varies from person to person). Eat tons of veggies for fiber and to build good gut bacteria. Start checking your fasting blood sugar in the morning and shoot for a level between 80 and 100.

Anything over 100 is too high. Also, exercise daily, with bursts of high intensity and some weight training, to sensitize your cells to insulin.

Various herbs and nutrients can also help to reverse insulin resistance.

Call our office for a recommendation at 317 663-7123.

AC TI V E L I FE M AGAZI NE . C O M

ACTIVE

LIFE MAGAZINE

“All happiness depends on a leisurely breakfast.” John Gunther

EAT+DRINK A CTIV E LIF E MAGAZINE .COM

27

ALM

AUTHENTIC BREAKFAST

Eat and Drink

RECIPES FROM AROUND

W O R L 3D the

Italian: Frittata

1

French: Avocado Tartine Ingredients: 2 slices gluten-free bread 1 small avocado, pitted and peeled Pinch of cayenne pepper 1 teaspoon lemon or lime juice Salt Pepper Directions: 1. Toast the bread.

2. In a bowl, mash the avocado, cayenne, lemon or lime juice, and salt and pepper to taste with a fork.

3. Spread avocado mash onto the toast.

28

2

Jamaican: Sweet Breakfast Porridge Ingredients: 1 cup whole milk 4 cups water 1 teaspoon kosher salt 1 cup stone-ground yellow cornmeal 1 tablespoon all-purpose flour 3 tablespoons sweetened condensed milk 1 teaspoon ground cinnamon 1 teaspoon vanilla extract Directions: 1. In a large saucepan, combine the milk, water and salt. Whisk the cornmeal, and then the flour, into the cold liquid; then continue whisking while bringing to a boil over medium heat. As soon as it comes to a boil, reduce the heat to maintain a light simmer. Whisk in the sweetened condensed milk, cinnamon and vanilla.

2. Continue cooking, whisking frequently, until the porridge is soft and creamy, about 40 minutes. (The porridge should have lost its raw cornmeal and flour taste.) Serve immediately.

A CTIVE LIFE MAGA ZIN E | J A N UA RY 2 0 1 7

Ingredients: 2 slices bacon, diced 2 garlic cloves, halved 2 sprigs fresh thyme or oregano 3 tablespoons olive oil 2 cups leftover spaghetti with tomato, basil and ricotta ž cup freshly grated Parmesan cheese 6 large eggs, lightly beaten Directions: 1. Preheat the oven to 350°F. 2. Cook the bacon in a 10-inch, oven-safe nonstick frying pan over medium heat. Once the fat starts to render, add the garlic and thyme and continue to cook until the bacon is browned and crisp. With a slotted spoon, transfer the bacon to a large bowl. Transfer the garlic and thyme to a plate, leaving the rendered fat in the pan.

3. Add 1 tablespoon of the olive oil, the pasta, Parmesan and eggs to the bowl with the bacon, and stir until the pasta is evenly coated.

4. Add the remaining 2 tablespoons olive oil to the bacon fat in the skillet.

Pour the pasta mix into the pan.

Shake the pan so that the pasta levels out. Put the skillet over medium heat and cook until the frittata firms on the bottom, about 3 minutes. Chop the garlic and strip the thyme leaves, scatter on top of the frittata, and slide the skillet into the oven. Bake until the frittata is golden and puffed, about 25 minutes.

5. Serve hot or at room temperature.

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