activelife
How Weight Training Can Improve Your Life and Conquer Stress Pg. 25 FOR MEN & WOMEN
FR
E
E
Guide
Your guide to a healthy lifestyle
Zumba Is My Drug!! AMY HINEMAN
Nutritional Consideration in Breast Cancer Prevention
October 2011
Harmony &
Health
Exercise
for Stress
Relief
Sugar Pumpkin and
Cilantro Quesadillas activelifeguide.com
Exercise & Mood
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activelife
FEATURES +
Guide
Oct
COVER STORIES
11
9 Protein Needs for Athletes and Recreational Exercisers
11 “Mood Enhancers” Exercise Can Benefit the Brain!
12 Does Your Doctor Practice
What He Preaches?
13 Harmony 15 16
and Health
Fall Skin Care Tips for Healthy Skin!
The Benefits of DIM for a Healthy, Fit, and More Balanced You
19 Enhancing Outcomes with Complementary Medicine
25 How Weight Training Can Improve Your Life and Conquer Stress
Zumba
26 Exercise and Mood
20
32 Success Story
Is My Drug!! Amy Hineman
alG
www.activelifeguide.com
6 activelife Guide |
October 2011
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28
Exercise for Stress Relief Heather Thomas
Evie Ambler
33 Nutritional Consideration in Breast Cancer Prevention
34 Circus Peanuts and Sensible Shoes
35 Sugar Pumpkin and Cilantro Quesadillas
Vol. 3 Issue 10 (#48)
Breast Cancer
Issue
Welcoming New Family Practice Patients in Carmel
DOUGLAS J. LADIKA, M.Ed. MPAS, PA-C
Health and Wellness of Carmel is pleased to announce the association of Douglas J. Ladika, M.Ed. MPAS, PA-C, physician assistant, with Dr. Clifford Fetters in the practice of family medicine. Doug joined the practice this year and is accepting new patients. Same-day appointments are available for acute illness or injury. Care for all ages is offered, from pediatrics to geriatrics. Physical exams, immunizations, mental health, preventive care, wellness promotion, and assessment and management of chronic disorders are among the services provided. As a certified physician assistant for 34 years, Doug is privileged to have worked in many different specialties: neurology, orthopedics, psychiatry, emergency medicine, pediatrics, women’s health, internal medicine, urgent care, and—his very favorite—family practice. His training and experience gained have prepared Doug to provide full-service care to patients and their families. Listening carefully to you is Doug’s first priority. Healing begins when you feel deeply heard and when a thorough examination is performed, followed by compassionate care. As an experienced Physician Assistant and a Professor at Butler University, Doug looks forward to the privilege of providing comprehensive, holistic health care for everyone in the family.
11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 | http://www.hwofc.com
LETTER FROM THE EDITOR
activelife Guide
Your guide to a healthy lifestyle
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSOCIATE EDITOR
This busy holiday season,
KIM BRENTON
SENIOR WRITER MATTHEW HUME
CONTRIBUTORS
make time for yourself!
ETHAN WAGNER CORY BLACK CHRISTIE THRASHER CHRIS SUEVER CLIFFORD W FETTERS ALEC SMITH STACEY CONRAD DALE GUYER ROGER SPAHR ALEXANDER ZEMTSOV
PUBLIC RELATIONS DIRECTOR LAURA MARENCO
P
umpkin-spice lattes, scarves,
As always, we love to hear from you! Tell us
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what you love, what you hate, and what you
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and shedding their branches—I
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of autumn also marks the beginning of an often stressful holiday season for many.
And remember—be active, live well!
DESIGNER ROGER PALAO
Here’s your reminder (and permission) to SLOW DOWN and set aside some time for yourself to workout, meditate, read a book—
Kim Brenton ASSOCIATE EDITOR
CIRCULATION ACTIVE LIFE GUIDE CORP.
CONTACT INFORMATION http://www.activelifeguide.com
whatever it takes to refresh your mind and
Info@activelifeguide.com
body. Remember that no one can do any of
COMMENTS & FEEDBACK editorial@activelifeguide.com
those things for you, so try delegating the tasks that other people CAN do for you.
SUBSCRIPTIONS admin@activelifeguide.com
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In this issue of activelife Guide, we bring
BE ACTIVE, LIVE WELL _________________________
you exercises, recipes, and tips on how to improve your mood and relieve stress.
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chunky sweater, and flipping through our October issue. We hope you enjoy this
activelife Guide strongly recommends
issue, and we hope that it inspires you to
that you consult with your physician before
live a healthy, active life!
beginning
any
exercise
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activelife Guide from any claims.
By Alec Smith
I
Nutrition
Protein Needs for Athletes and Recreational Exercisers
t is widely recognized that
grams (about 0.6–0.75 grams per
amino acids (the building blocks
rice is missing an essential amino
carbohydrates and fats
pound) of protein per kilogram be
of protein). They are “essential”
acid that beans have. Likewise,
provide the body with the
consumed each day. Again, for a
because our bodies do not produce
beans are missing an essential
energy needed to perform exercise
150-pound individual, this comes
them, and they must be obtained
amino acid that the rice has.
and activities of daily living;
out to 90–115 grams. Athletes
from the diet. Plant sources of
When eaten together (delicious
but what is protein’s role, and
trying to lose weight should
protein, such as beans, nuts,
and nutritious by the way), they
how much should we have? Can
consume about 1.6–1.9 grams
grains, and seeds, are typically
provide all of the necessary
a vegetarian really get enough
per kilogram (0.7–0.9 grams per
referred to as “incomplete”
components. Additionally, beans
protein to satisfy his or her body’s
pound) to preserve muscle mass.
proteins because they lack at
and brown rice contain no fat,
demands for it?
These numbers are not exactly
least one of the “essential” amino
no cholesterol, and are ample in
dead-on (but almost exactly
acids. So, does that mean that
fiber. However, if one chooses
From an athlete’s, or even
dead on), and they are what I
vegetarian athletes are unable to
to eat a vegetarian or vegan diet,
a recreational exerciser’s
recommend to my clients.
meet the aforementioned protein
supplementation for vitamin B-12,
perspective, protein should be
requirements? Absolutely not.
calcium, iron, and vitamin D, to
thought of as the “repair guy,”
So, now we know the numbers—
While vegetarians may not be
name a few, should be included.
rebuilding the muscle tissue that
great. How does that translate
eating certain animal sources of
Contact a registered dietitian for
has been broken down during
into actual food? First of all, great
protein, the combinations of plant
appropriate supplement doses or
exercise, be it from running or
protein choices include lean meats,
foods actually can complement
questions regarding general diet
resistance training. So, while
fish, poultry, eggs, beans, nuts,
each other. For example, brown
and eating habits.
carbohydrates and fats provide
low-fat dairy products, as well as
us with energy, protein provides
soy products. Just 1 ounce of meat
very little (about 5% or so,
contains 7 grams of protein, and a
just to give you an idea). For
serving the size of a deck of cards
Americans ages 18 and above, the
(about 3–4 ounces) contains about
recommended dietary allowance
20–25 grams. An 8-ounce glass of
(RDA) for protein is 0.8 grams per
milk contains 8 grams; a ½ cup of
kilogram of body weight. (This
cooked kidney beans has 8 grams;
comes out to being just shy of
and an ounce of peanuts contains
0.4 grams per pound.) However,
about 7 grams. The average
numerous studies have shown
American diet is ample in protein,
that this is inadequate for athletes
and I rarely see clients who are not
and weekend warriors alike.
meeting their protein needs. With
Depending on the type of exercise
that in mind, supplements can be
that is being performed, protein
a convenient choice, but are, in
needs vary. For example, those
most circumstances, not necessary.
who are engaged in a strength or
Supplements are also essentially
resistance training program require
an unregulated industry, and
anywhere from about 1.5–1.8
the safety and efficacy of some
grams of protein per kilogram of
products is often brought into
body weight (about 0.7–0.8 grams
question.
Enhancing Health and Athletic Performance Registered Dietitian helping to make Indianapolis healthier.
We provide individual and group nutritional counseling. Other services include metabolic testing, body composition analysis, and lectures for businesses and other organizations.
Hours: Mon - Fri 8:30 am - 5:00 pm
per pound). For a 150-pound person, that is 105–120 grams
Animal sources of protein, such
per day. For endurance athletes,
as lean meats, eggs, and fish are
such as runners and cyclists, it is
complete proteins. This means that
recommended that about 1.4–1.7
they contain all of the essential
Breast Cancer
Issue
317.721.3161
asmith@fgnutrition.com
www.fgnutrition.com 8310 Allison Pointe Boulevard Suite 103 A, Indianapolis, IN 46250
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activelife Guide 9
FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY
JOINING THE YMCA JOINING THE YMCA IS GOOD FOR IS GOOD THE HEARTFOR
THE HEART
At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help people improve their health, and provide opportunities to give back and support neighbors.
At the YMCA, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help And create meaningful change not only for you, but also for your community. people improve their health, and provide opportunities Multiple of Greater Indianapolis to give YMCA back and support neighbors. So join our cause.
branch locations to serve you!
So join our cause.
For facilities and programs, please visit or call:
www.OurCauseIsYou.org 317.266.9622
And create meaningful change not only for you, but also for THE YMCA OF GREATER INDIANAPOLIS your community. Multiple YMCA of Greater Indianapolis branch locations to serve you! For facilities and programs, please visit or call:
www.OurCauseIsYou.org 317.266.9622
THE YMCA OF GREATER INDIANAPOLIS
IndyKidsDirectory_2011May.indd 1
5/5/2011 1:32:11 PM
FOR YOUTH DEVELOPMENT FOR HEALTHY LIVING FOR SOCIAL RESPONSIBILITY
By Christie Thrasher-Rudd, Fitness Professional
I
Fitness
“Mood Enhancers”– Exercise Can Benefit the Brain!
t’s morning again! It’s barely 6:00AM, and ready or not, another day is coming at you! You are thinking to yourself, “If only I could sleep a little longer.” Well, THINK AGAIN! Recent studies in exercise science show that a morning exercise routine can do more for your energy level, confidence, and ability to handle pressure than any additional amount of “shut eye.” That’s because exercise doesn’t just stimulate your muscles—it also stimulates your brain. “Yeah, I know—it’s hard to pry yourself out of bed in the morning,” says Denise Black, long-time client of Studio 49. “But then I feel so good for the rest of the day.” Denise is a regular at the 6:10AM classes held Monday through Friday at Studio 49 Fitness. She says that she not only notices a difference in her muscle tone, but also a difference in her mood.
The scientific correlation between mood and exercise A study by the Mayo Clinic shows that exercise increases levels of mood-enhancing chemicals in the brain, while at the same time reducing levels of stress hormones—combined, this can provide a sort of two-for-one improvement effect on your mood. Exercise increases the level of endorphins (that “feel good” chemical) in the brain. In fact, researchers have found exercise to be even more potent than some antidepressants for elevating mood. There are other psychological benefits of exercise, such as a feeling of accomplishment when creating a healthy routine and, perhaps one of the most psychologically uplifting events, “fitting back into those skinny jeans.” As Cathy Mecker, another 6:00AM regular, stated, “You build confidence knowing that you not only feel good—you look good, too.”
Getting started
getting you to the gym each day, and it can grow into new and enduring friendships.
While it takes approximately three weeks to make a habit, it takes only one week to break a habit, so staying disciplined is the key. Getting your workout in first thing in the morning increases the chances of making it happen. Even with the best intentions, you never know what the rest of the day will bring. There are often so many distractions and interruptions in our lives today. Julia Condron says, “I find that if I exercise first thing in the morning, my day just seems to go more smoothly, and if I skip an exercise session, things are just a bit offbalance for the whole day.” I know there are scientific studies to back this up, but just ask my husband, my boss, or my kids, and they will tell you whether I got my workout in that day.
How much exercise is enough to see the difference? You can see the brain benefits of exercise with as little as 15 minutes a day, three times a week. In fact, all forms of exercise are known to have a beneficial effect on mood, and it is even more impactful when you choose an exercise activity that you enjoy. You will need to work out consistently three to five times a week to get the mood-boosting effects. In fact, a brisk walk for 30 to 45 minutes will give your brain a better jolt than several cups of coffee. Also, try to mix it up and keep it fresh by adding some resistance bands and weight training to your workout routine. And remember that you won’t get the full effect if you’re not challenging yourself, so you should strive to get your heart rate up every time you exercise. If you prefer the community aspect of working out, choose a group class setting such as the ones offered at 6:10AM at Studio 49. Sometimes a group class or a workout buddy can serve as just the right motivation for
Staying the course Try to approach your exercise routine with some creativity, and have fun with it. If exercising is fun for you, it’s easier to stay committed for the long haul. Once your routine is well entrenched, you can withstand that occasional travel or vacation interruption. It is very important to consult with your physician before starting a new workout program, and make sure you set reasonable goals for yourself—try not to overdo it, especially in the first couple of weeks. Strive for some early success (once or twice a week) until you get used to the new routine. Mark your calendar, monitor your progress, and be sure to celebrate success.
Reaping the brain benefits of regular exercise While some people work out for the benefits to their physical health, the emotional benefits are just as powerful. Whether you’re worrying about the economy, anxious about possibly losing your job, or frustrated with your kids, exercise can help relieve the anxiety and bring a calm sense of confidence. The good news is that in terms of elevating your mood, nearly anything that gets your blood flowing and your muscles moving will do the trick. There’s also the personal satisfaction of knowing you’re doing something good for yourself, which improves confidence and may even lead to other positive, healthy changes in your life. So, if you’re ready to improve both your body AND your brain, then toss the energy drink, grab your work out shoes, and meet me at Studio 49.
317.431.1950
Breast Cancer
Issue
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October 2011 |
activelife Guide 11
By Ethan Wagner, CERF, CFM, ABEM
Health
T
Does Your Doctor Practice What He Preaches? he
say, it is more important than
only to fantastic results. It is
practice of
ever for physicians to lead by
vital that the patient/consumer
medicine
example! Those practicing anti-
can look to his or her physician
is often
aging medicine, age-management
not only for advice but
filled with
medicine, functional medicine, or
also as an example. At
hypocrisy.
any primary care specialty need
Geist Age Management
The
to practice exactly what they
Experts, I take my job
doctor
preach: eating fresh, organic foods;
seriously. Health isn’t just
who
avoiding starchy carbohydrates and
taking a pill, but eating,
smokes, the obese physician, the
simple sugars; sticking to a low-
supplementing, exercising,
internist who refuses to take her
glycemic diet; and supplementing
and resting appropriately.
medicine like it is prescribed.
in such a way as to strengthen the
To become a patient and
many of us know the doctor that
immune system and revitalize the
learn the way to a healthy
won’t even wear a helmet when
body. And don’t forget exercise!
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riding his motorcycle? These
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12 activelife Guide |
October 2011
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Geist Age Management Experts STAY IN THE G.A.M.E
Breast Cancer
Issue
Harmony and Health
W
hen it comes to being healthy, how do you determine what your true health is? Many of us will simply say, “I feel good.” The dictionary, however, does not say anything about health and feeling good. Many disease entities are nothing more than a by-product of emotional stress, chemical stress, and physical stress that our bodies have to deal with every second of every day of our life. Our body must be in harmony to be healthy. Even though most of us would agree with this concept, we still want to blame bad luck and bad genes every time something unhealthy or catastrophic pops up in our health profile: “It’s not my fault— my parents had the same thing,” or, “My kids or coworkers were sick and I got it from them.” It’s not the seed, it’s the soil; and it is high time for all of us to take responsibility for our health—or lack thereof. I will often discuss with a patient what I call the “fish tank analogy to health.” Let’s say I have two fish tanks. One is the perfect environment: clean and pure water, proper filtration, good food source, free of toxins—a
healthy environment. The second tank is less than desirable: cloudy and toxic water, poor filtration, unhealthy food—a sick environment. I go shopping and find a nice, young family of fish who are genetically the same and bring them home, split them between the two tanks, and begin to observe them. Several months later I begin to notice the fish in the healthy tank are thriving, growing, and reproducing. The fish in the sick tank are—you guessed it—sick. They are sluggish, not growing, and are developing tumors. I remove the poor, little sick fish and run them to the fish doctor for medicine and surgery to remove their tumors. I return them to convalesce in their toxic little tank, and this process goes on for several years. I just can’t understand why half of my fish have bad genes and are just unlucky to have poor health. How many doctor visits is it going to take to get these little guys healthy? Although the care they receive is very helpful to control the crisis, I’m sure all of you recognize that the real way to get these fish healthy is to put them in the environmentally healthy tank. So, why do so many Americans spend their lives in the toxic tank
and focus on crisis care? It is more expensive, takes more time, and robs you of quality and quantity of life! So, now it’s time to ask, “What tank do I live in?” This brings us back to our title of “Harmony and Health.” When we consider harmony, it’s all about your nervous system.
Health
for the entire group. Pero concluded that “chiropractic may optimize whatever genetic abilities you have” so that you can fully resist serious disease. “I’m very excited to see that without chemical intervention, this particular group of patients under chiropractic care did show a very improved response.”
There are two philosophies of health care in the world. The East believes in energy, and the West believes in matter. Of course, energy and matter exist together. Chiropractic’s intent is to harmonize the energy balance of your nervous system.
So, in closing, get more informed. Learn all your options in being as healthy as you can, whether you are fighting for your life with a serious disease or you want to extend the quantity of your life with a higher quality of life.
Ronald Pero, PhD, hypothesized that people with cancer would have a suppressed immune response to their environment. He studied 107 individuals who had received long term chiropractic care. The chiropractic patients had 200% greater immune competence than those who had not received chiropractic care, and they had 400% greater immune competence than those with cancer or other serious diseases. Despite a wide range of ages in this study, immune competence did not show any decline with age: it was uniform
Dr. Stacey S. Conrad operates Premier Sports Chiropractic at 8924 East 96th Street in Fishers, Indiana. He was the first team chiropractor for the Indianapolis Colts (1995-2008). In 2002, he helped organize chiropractors working with professional football teams to establish the Professional Football Chiropractic Society. He is a Certified Chiropractic Extremity Practitioner (C.C.E.P.) and a Certified Chiropractic Sports Physician (C.C.S.P.). For more information or to attend our free health information workshops, call 317-841-2700.
◊ Posture Correction ◊ Functional Movement Screen ◊ Nutrition / Diet Counseling
Dr. Stacey S. Conrad Certified Chiropractic Sports Physician Certified Chiropractic Extremity Practitioner
317.841.2700 www.PremierSportsChiro.com
◊ Home Rehabilitation Programs ◊ Custom Foot Orthotics
Free Weekly Health Workshops Open to Everyone
8924 East 96th Street - Fishers, IN 46037
Breast Cancer
Issue
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activelife Guide 13
Look amazing this autumn. Offering Treatment of: Moles, Warts, Acne, Dark Spots, Age Spots, Dry Skin and Spider Veins
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14  activelife Guide |
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Breast Cancer
Issue
By Alexander Zemtsov, MD
Health
Fall Skin Care Tips for Healthy Skin!
A
s the last days of
sure that it is very short (no more
summertime weather
than five minutes) and that only
fade away, the
the dirty areas are washed. The
condition of the skin
water and soap remove all the oils
is facing challenges
on your skin, which are necessary
associated with autumn weather.
to keep it from drying out. Keeping
In the summer, the main threat to
your skin moisturized will help with
our skin is sun-induced ultraviolet
the elasticity of the skin and can
radiation that can cause skin
help from getting future wrinkles.
cancer, wrinkles, and brown and red pigmentation. In the fall, the
Another big issue during the colder
main threat to our skin is dryness
months is that everyone begins to
in the air. As humidity decreases
lose their color from tanning, and
and we are sitting in our homes
all the damage from the sun shines
without humidifiers, the air becomes
through. All of the brown spots, skin
very dry. In the dryer months the
discoloration, and spider veins are
skin loses moisture and becomes
more visible when your tan fades;
dry, leading to xerosis. The xerotic
therefore, it is a great time to treat
skin is often itchy and inflamed. If
these lesions. There are numerous
untreated, it continues to worsen
cosmetic treatments that can help
and develops into eczema or
with sun damage, wrinkles, and
asteatotic dermatitis. Asteatotic
spider veins. Our office can treat
dermatitis is very itchy and
these unsightly things with chemical
uncomfortable, and if an individual
peels, lasers, and sclerotherapy.
continues scratching the areas, they
Most of the treatments require you
can get infected. The best way to
to abstain from any sun exposure
prevent dry skin is to follow some
right after treatment, so doing
simple rules. Take no more than
them during the wintertime is best
one shower a day, use lukewarm
because the days are shorter
water, use a mild soap (Dove or
and sun exposure is minimal. As
Cetaphil, for instance), and apply
I mentioned, these are cosmetic
a good moisturizer (Lubriderm or
treatments and are not covered by
Eucerin, for example) all over your
any insurance companies, but they
body. When taking a shower, make
can be very reasonable in cost.
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activelife Guide 15
By Cory Black
Nutrition
The Benefits of DIM for a Healthy, Fit, and More Balanced You needs such as skeletal growth, skin, and protein deposition. Progesterone is the building block for other major hormones. Sex hormones are formed from progesterone, and so are corticosteroids, which are essential for stress response, electrolyte balance, and blood pressure. As we age, we can develop a condition where our active estrogen dominates progesterone levels. This can be problematic in both men and women. In women, some of the issues go beyond menopause, causing weight gain, moodiness, and breast pain. Men tend to suffer from weight gain, loss of sex drive, prostate enlargement, and male-patterned baldness due
T
to the condition.
he balance of our
individual functions. As we age, levels
hormones plays
can become unbalanced and prevent
There are various factors that affect
an important role
us from feeling our best.
our hormones: diet, environment, stress, and the natural aging
in health and well-
being. In particular, the balance of
Estrogen is produced in some degree
process. The supplement DIM
estrogen and progesterone can have
in both men and women, playing
(diindolylmethane) has been shown
significance in both men and women.
a larger role in the female sex. It
to naturally help the body balance
Estrogen and progesterone need
maintains the health and function
or reduce our estrogen levels. DIM
each other in order to perform their
of our sex organs, as well as other
is a phytonutrient that is found in
16  activelife Guide |
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cruciferous vegetables, such as
for men and women, supporting
to inhibit the formation of new blood
cabbage and broccoli.
energy, as well as a happy mood and
vessels required for the growth of
a healthy sex drive. Your testosterone
tumors. Only a few small studies
A slow metabolism of estrogen
levels affect your ability to synthesize
have been done so far, and more
prevents the body from managing
proteins for maintaining muscle as
research needs to be done to confirm
the levels of active estrogen, and
well as for strengthening muscles.
the usefulness of DIM for cancer
DIM specifically helps increase
Including DIM in your nutrition
prevention.
its metabolism into the beneficial
program will help support any training
estrogen metabolites the body
program and encourage lean muscle
Although DIM can be found in
needs. Many of the benefits that are
growth.
cruciferous vegetables such as
attributed to estrogen—its ability to
broccoli, you would need to eat
protect the heart and brain with its
Also, DIM may have some cancer-
a very large amount every day to
antioxidant activity, for instance—
fighting properties. According to
get beneficial levels. No adverse
are now known to come from these
Memorial Sloan-Kettering Cancer
effects have been reported from DIM
“good” metabolites. And in men,
Center, DIM has been found to
supplements at doses up to 200 mg,
the promotion of healthy estrogen
help prevent and treat breast and
and it is a natural phytonutrient, but
metabolism also supports the
prostate cancers. Studies done on
always consult your doctor if taking
desirable actions of testosterone,
animals also found DIM to prevent the
other medications.
including energy and libido.
replication and spreading of cancer cells. Exactly how DIM helps to
The supplement DIM may be the
DIM has been shown to promote a
prevent and treat cancer is unknown
solution you need for a healthier,
balance of testosterone in the body
from these studies, but it appears
more balanced you.
{Balance + Healthy Metabolism} + Supports hormonal balance and healthy metabolism + Naturally and beneficially balances estrogen, testosterone, and progesterone in men and women + Provides estrogen metabolites that function as antioxidants and reduce the effects of aging
{reduce body fat} + Reduces stubborn body fat around the core, as well as hips, thighs, and buttocks + Supports lean muscle for a toned and lean body + Clinically proven and safe for body fat loss
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October 2011 |
activelife Guide 17
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T
he cancer diagnosis can be a challenging situation to confront. Often, one can feel like the therapeutic options are engaged with a speed that does not lead to a reassuring experience. An integrated approach to cancer therapy provides a method which helps to enhance outcomes, diminish side effects, and improve well-being. Physiologic stress from therapies used for cancer, including surgery, chemotherapy, and radiation, can cause various essential nutrients to be depleted. These may include coenzyme 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 can potentially limit 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 antioxidant supplement shown to have increased CD4+ immune cells by 24 percent in one published study. We have found this product, Immune Ox, to be very helpful as an adjunctive support in patients needing immune enhancement as they deal with various chronic fatigue states and nutrient deficiency. Immune Ox works to optimize the immune system to replace nutrients depleted by chemotherapy. Some nutrients have been shown to improve cancer-cell-killing ability when given along with chemotherapy. Vitamin C, vitamin E, and quercetin (when administered with antibiotic-type chemotherapy agents such as doxorubicin) have all been shown to improve the efficacy of chemotherapy. Other nutrients can decrease toxicity—vitamin E, selenium, coenzyme Q10, and glutathione, to name a few. Caution is advised, however, as some forms of antioxidants may, in some
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cases, decrease the therapeutic effect of some chemotherapy types such as tamoxifen. Consider also that some specific antioxidant nutrients, like vitamin C, may have selective anticancer potential when given in higher doses intravenously. Research published by the National Academy of Sciences demonstrated that precancerous tumors in mice were reduced by about 50 percent using this therapy. Confirmation will require ongoing studies and will not likely be a mainstream therapy, but could be considered as an enhancement to existing therapies. Combining therapies to more broadly support individual cases produces a synergistic effect. This allows targeted therapeutic options that can help individuals reduce toxicity of available therapies, enhance outcomes, and maintain energy and well-being. Reduction of both treatment side effects and the potential toxicity of chemotherapeutic medications represents a primary therapeutic benefit of adjunctive use of nutritional supplements. Some nutrients, including coenzyme 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 is nearly always intimidating, and it can be further complicated by decision making uncertainty. Using a comprehensive, “holistic� program to balance all aspects of maintaining cellular health and well-being, to the highest degree possible, can facilitate enhanced outcomes while decreasing complications and improving longevity. We invite you to stop in the Supplement Store at the 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 optimal health and wellness while fighting cancer or other chronic conditions.
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October 2011 |
activelife Guide 19
Cover Story
PHOTOGRAPHY BY DAN BRAND
By Matthew Hume
Zumba
Is My Drug!!
Z
AMY HINEMAN
umba first entered my consciousness shortly after I moved to Indianapolis in 2007, when I saw a class being advertised in a community space on the west side of town. Being a musician and a very challenged, but very enthusiastic dancer, I immediately thought Zumba would be something I could enjoy. But year after year, I’ve let the seasons come and go, standing on the sidelines, a wallflower at the “fitness party” that is Zumba. One reason I’ve been hesitant to hop on the Zumba train is that I have thought of it as “something that women do.” Amy Hineman, this month’s activelife in the spotlight and Zumba instructor extraordinaire, has turned my beat around (as Vicki Sue Robinson might say). How did Amy discover Zumba? “I had tried everything under the sun in the past 10 years—group
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classes at the gym, Billy Blanks Tae Bo, Hip Hop Abs, Turbo Jam, The Firm, In Home Fitness DVDs—you name it,” says Amy. “I would see results, but honestly, it was hard to stay motivated after awhile—and there is nothing like a live class.” Amy was introduced to Zumba when the gym she was attending started a class a few years ago. “My best friend and I both love music, so we thought we’d give it a shot—and from the first class, we were hooked!” She likens her first impression of Zumba to being at a nightclub, having a blast and dancing away without a care, all the while getting a great workout. (I like to imagine a piña colada thrown into the mix.) “There are some moves that put me out of my comfort zone,” Amy says. “I’m not a big fan of shaking my booty while bending over, for one! But altogether it makes for so much fun.” Not long after she began participating in classes, Amy was asked by the gym to get
her certification. “One of the instructors was going on maternity leave, and they asked me if I would like to get certified and cover her,” she says. “I just knew it was the right fit for me. To this day, it’s the only workout I’ve stuck with and look forward to—even though I’ve been teaching it for almost four years.” Having just given birth to twins when she first discovered Zumba, Amy says that the high-energy, musicdriven workout made it a cinch to lose the baby fat. “I craved the class! Not only did I shed that weight, my body got so much more toned. I love that!” As is almost always the case with our activelife spotlights, Amy points to an active childhood as the foundation for the active life she leads today. “I played volleyball, was a cheerleader, ran track, swam, and was in show choir,” she says. “I worked at a gym part-time in high school and was able to work out often, learning about different
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exercise programs—this has helped me greatly in my adulthood.” These days, of course there’s Zumba, but Amy also teaches a total body toning class each week— and gets plenty of extra exercise chasing her twin boys around. “As a full-time employee, mother, wife, and fitness instructor, I’m always on the go!” she says. And it’s this busy, active lifestyle that helps Amy to be the strong, positive woman she is. “Being active is almost a ‘drug’ for me,” she says. “If I don’t get my workouts in each week, I feel sluggish, grumpy, and just yucky about myself.” For Amy, working out is a necessity. “It definitely improves my outlook on everything…I have more energy, and it’s a great stress reliever.” When it comes to nutrition, Amy struggles with the same temptations we all do. “I eat what I want, but in moderation,” she says. “I’m always on a ‘diet,’ but for me that doesn’t mean a diet of deprivation. I do splurge
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activelife Guide 21
Cover Story occasionally, but I want those splurges to be worth every calorie—so if I get something and don’t love it, I won’t eat it!” Amy admits that she loves sweets and starchy carbs. “I don’t like much candy, but I’m a sucker for cakes, ice cream, and cheese fries.” (Mmm… cheese fries...) She defends herself against overeating when dining out by picking off her husband’s plate. “When we go out, I may just get an appetizer or something small for myself,” Amy says. Sharing with her husband not only saves money, but keeps her from eating too much. Amy has had her share of difficulties—two knee surgeries in the last eight years; a car accident that left her wheelchair bound for a few weeks; the 50 lbs gained while she was pregnant with her twins (and the C-section delivery she had after her water broke early at 35 weeks). “I have been through several physical therapies in my lifetime and have seen many people overcome physical ailments,” Amy says. It was easy for Amy to use her knee issues or her lack of energy postpartum as excuses not to be active, but she soon had a realization. “Wanting something to happen will never change the way I feel, so I had to overcome the fear of failure and get myself to the gym.” And is she glad she did! “In Zumba, I found something I love—and the power in finding joy in your physical fitness is fantastic!”
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In addition to her own physical fitness and the sense of joy it brings to her, Amy points to her class attendees as another source of satisfaction. “I have been very fortunate in my classes because of my wonderful participants,” she says. “We have a great sense of camaraderie together, and I definitely think the ‘encouragement and accountability’ part is something that makes my classes stand out from others. Not only are we getting
puddles of sweat all around us!” Amy says with a laugh.
a fantastic workout, but everyone has networked in their own way and made social connections.” Amy’s classes have evolved over the years, as the collective health of her classes has improved. “By class request, I created my weekly toning class, and I run a few ‘weight-loss booty camps’ throughout the year,” she says. “I’m so blessed to witness the life transformations in so many individuals. And I always find joy in seeing the
your goals and stay committed to a healthy lifestyle that way,” she says. “Changes won’t happen overnight, and it’s OK to go at a different pace than everyone else. But don’t get discouraged by your progress if you’re not committing to each step 100%. You get what you give!”
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So what is Amy’s advice for us (other than to check out one of her classes)? “My biggest advice is simply to get active,” she says. “Diet will definitely help, but by adding cardio and strength training, you’ll not only feel so much better, it will accelerate your efforts tenfold!” She encourages us to find something we love to do physically. “It makes it so much easier to stay focused on
And Amy gives back to the community whenever she can. “I’ve held several Zumbathons in the past two years, in which
all proceeds have gone to a charity. Through these, I’ve been able to donate thousands of dollars to the Susan G. Komen Foundation, the American Heart Association, Team Chloe Poor, and to a family in need,” Amy says. “It has been great to see our community come together to support such great causes.” “I recently received a card from a woman celebrating one year of attending my classes and who was celebrating her
67th birthday that same week. She told me about some of her personal health issues and how she hadn’t regressed since attending class—her goal was still to be Zumbaing on her 70th birthday!” So it truly doesn’t matter who you are, how old you are, what size or shape you are, what your health concerns may be—and it certainly doesn’t matter whether you’re a guy or a girl! Zumba is a feel-good drug we all can get addicted to.
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Attend any of Amy’s classes just by showing up! Zumba classes are every Tuesday & Thursday at 6:15pm and are $5 each, and her toning class is every Sunday at 6:15pm and is $7/class. All classes are at Brand Photo in Fishers.
SEEFROM YOURSELF A FRESH PERSPECTIVE.
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Broad Ripple
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Clay Terrace
14400 Clay Terrace Blvd., Ste. 160 (317) 843-YOGA
www.tycyoga.com Breast Cancer
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By Laura Marenco, PT
Fitness
How Weight Training Can Improve
Your Life and Conquer Stress
H
ave you ever heard of the term “natural high”? Achieving this so-called “high” can be as simple as getting off the couch and exercising. We are all faced with stressors every day: work, the kids, bills, school, even traffic. Wouldn’t it be nice to find a “happy place” where we can go when we are stressed out? Why don’t you give the weight room a chance? Lifting weights reduces stress in many practical ways. Physiologically, there is no doubt that a heavy-duty workout with weights raises levels of dopamine and serotonin, the two neurotransmitters most related to depression. In fact, most antidepressant medications work by increasing the level of both of these chemicals in the brain. A good weightlifting session can accomplish the same thing, without the side effects, and has so many additional benefits to both your physical and mental health. Weightlifting is more than the high you get after a work out, and it’s more than just a good way to let off steam and release the tensions of a heavy-duty day. The additional benefits one gets from being a weightlifter can go a long way in reducing and managing stress. Better health, the ability to be more active, improved self-image, and increased confidence all come from weightlifting. Taken together, this can do a lot to fight stress and depression. I know
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of many people who began a weightlifting program strictly to “get in shape,” only to discover that it improved so many other aspects of their lives. One of the great things about weightlifting, unlike with many other types of training, is that you can see
start to see a difference in the mirror. This leads to improved self-esteem, which leads to all sorts of positive changes in one’s life. I am not suggesting that weightlifting is some magic “genie
find partners and even find better jobs. In other words, you have so much to gain with weightlifting and so little to lose—except some flab! Speaking of meeting people, if you work out in a gym, weightlifting is an inherently social activity. Many weightlifting routines require spotters or partners, and lifting is a great way to meet people. Being active socially is also a great way to relieve stress. I have primarily been focusing on how weightlifting helps relieve mental stress; but muscles also suffer from physical stress. Trainers and health care professionals may refer to “tension” in muscles, or you, yourself, may say your lower back, neck, or shoulders feel “tense.” This is a great time for a light work out with weights. The simple warm-ups and stretches that must be done before a weightlifting session will start to loosen up this “muscle stress.” Follow this warm-up with a workout using lighter weights, and the muscle stress will melt away. Those endorphins will also get going, and the rest of your stress will start to fade along with it.
results almost immediately. Many people who have never lifted before will, in just a few weeks of weight training, see a dramatic improvement in their strength and stamina, and they will even
in a bottle” that will immediately improve your life. However, with the increased self-confidence and self-esteem that come from improved health and better selfimage, people have gone on to
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So give weight training a chance. If you aren’t sure where to start or what to do, hire a professional to show you the correct exercises and proper form to execute them. Before you know it, you’ll be on your way to a happier you!
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activelife Guide 25
By Clifford W. Fetters, MD
Health
Depression is a chronic illness that exacts a significant toll on America’s health and productivity. It affects more than 21 million American children and adults annually and is the leading cause of disability in the United States for individuals ages 15 to 44.
more researchers and physicians are coming to the conclusion that exercise can be as effective as antidepressants in reducing the symptoms of major depression. Over 100 clinical studies have demonstrated the efficacy of exercise in the treatment of depression. Research on the subject has demonstrated that 10 months of regular, moderate exercise outperformed a leading antidepressant (Zoloft) in easing depressive symptoms. A 30-minute aerobic workout done three to five times a week cuts depressive symptoms by 50 percent in young adults. These studies have shown that increased participation in exercise, sports, and physical activities is strongly associated with decreased symptoms of anxiety, depression, and fatigue.
Lost productive time among U.S. workers due to depression is estimated to be in excess of $31 billion per year. Depression frequently co-occurs with a variety of medical illnesses such as heart disease, cancer, and chronic pain and is associated with poorer health status and prognosis. It is also the principal cause of the 30,000 suicides in the U.S. each year. In 2004, suicide was the 11th leading cause of death in the United States, third among individuals 15–24.
Regular exercise may, in fact, be the most powerful natural antidepressant available. People who participate in regular exercise feel better, have higher self-esteem, are much happier, and are less likely to be obese than people who do not exercise. Research has shown that sedentary men are more likely to be depressed, perceive greater stress in their lives, and have a higher level of cortisol and lower levels of beta-endorphins. Most of the mood-elevating effect of exercise is believed to be due to an increase in the level of endorphins. Endorphins are endogenous opioid peptides (natural morphine) that function as neurotransmitters. They control pain, reduce cravings for chocolate and potentially addictive
Despite significant gains in the availability of effective depression treatment over the past decade, the level of unmet need for treatment remains high. On average, people living with depression go for nearly a decade before receiving treatment, and less than one-third of people who seek help receive care that is adequate. Is it possible that there is a simple solution to this devastating problem? More and
substances, reduce feelings of stress and frustration, regulate the production of growth and sex hormones, and reduce symptoms associated with eating disorders. The best exercises for improving mood are either strength training (weight lifting) or aerobic activities such as brisk walking, bicycling, jogging, cross country skiing, swimming, racquet sports, and aerobic dance. Popular exercise equipment includes the elliptical machine, treadmill, stationary bike, and cross country ski-machine. A rebounder (mini-trampoline) is one of the most costeffective indoor workouts. Unfortunately, individuals with depressed mood often feel lethargic and have little motivation to exercise. The best advice for these individuals is just to become active. I ask them to at least go for a leisurely walk for 30 minutes every day. As their mood and energy improves, they may pick up the pace or start engaging in more rigorous activities. Many individuals thrive on group activities such as exercise classes, aerobic dancing, or participation in a recreational league for basketball, tennis, soccer, or some other favorite sport. Clifford Fetters is a medical doctor practicing holistic medicine in association with physician assistants Swathi Rao, PA-C, Doug Ladika, PA-C, and Karin Henderson, PA-C. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Phone 317-663-7123. Website: http://www. hwofc.com
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• Advanced Nutritional Support • Chelation Theraphy • Nutritional Analysis • Holistic Medicine • Weight Loss • Family Medicine • Infretility • Concierge Personalized Medicine • Supplement Pharmacy
New Patients Welcome
CLIFFORD W. FETTERS, MD
of Carmel
11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 | http://www.hwofc.com
Training
For more routines you can do at home, visit activelifeguide.com
Welcome Heather Fitness Model Heather Thomas, Yoga Teacher & Co-Owner of TYC, joins the activelife Guide family.
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PHOTOGRAPHY BY DAN BRAND October 2011
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www.activelifeguide.com
Exercise for Stress
Relief Change your posture, change your mind, change your mood with this gentle, but
stimulating yoga practice designed to reduce stress, increase brain function, fight fatigue, strengthen your lower back, arms, legs and core muscles.
1
2
1. Child’s Pose: Begin on your hands and knees. Place your hands underneath your shoulders, and position your knees underneath your hips. Exhale: Push gently back with your hands to move your chest towards your thighs. Inhale: Relax the upper back and shoulders. Exhale: Adjust your knees either closer together for more compression to the midsection or further apart for less. Inhale: Focus on deepening your breath while you hold the pose. This is a restorative posture, 5–10 breaths to begin, then eventually 1–3 minutes. Inhale to rise back to hands and knees. How it helps Child’s pose is a gentle, forward fold that stretches the backside of the body, opens the hips, and soothes the senses to release tension and stress.
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activelife Guide 29
Training 2
1
3
2. Downward Dog: Begin on your hands and knees. Position your hands shoulder-width apart and slightly forward of your body. Place your knees under, and a little wider than, your hips. Exhale: Press your palms into the floor, tuck your toes under, and lift your hips upward. Inhale: Relax your neck and jaw, and try to internalize the position of your body. Exhale: Gently press into your palms, while gently encouraging your heels towards the floor. Inhale: Relax and hold the pose for 5 breaths, and eventually longer as you get stronger and more comfortable. Exhale: Drop your knees onto the ground, and push hips back towards heels for relaxation in child’s pose. How it helps As you turn yourself upside down, you increase overall circulation and deepen your respiration. Downward dog calms the nervous system, and this begins to eliminate stress, elevate your mood, release fears, and reduce depression and fatigue.
1
2
3
4
3. Camel Pose: Kneel with your feet slightly apart (for balance), with toes pointing back. Drop your lower back down. Place your hands on your lower back, and squeeze your elbows together. Lift your chest up and lean backwards, moving your hands to your heels. How it helps Camel pose increases blood flow to the brain and stimulates the nervous system, thereby increasing concentration, reducing fatigue, and releasing anxiety.
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4. Easy Pose: Begin by sitting on the floor. Exhale: Cross your shins, allowing your knees to widen. Inhale: Rest your hands in your lap, palms up; or lay your hands on your knees, palms down. Exhale: Gently squeeze your shoulder blades together to “firm up the pose.” Hold for 1–5 minutes. Focus on lengthening your inhales and exhales. Breath deep, relax. How it helps When we take our original seat, we are reminded that life should be a balance of easy and effort. It is a simple pose to modify and allows most practitioners to easily focus inwardly. The easy pose calms the mind and strengthens the back.
1
2
3
4
5
5. Fish Pose: Begin lying on your back on the floor. Inhale: Roll onto one side, then the other, to slide your hands, palms down, just below the tailbone. You are lying on your hands; don’t lift your hips because your hands do the work in this pose. Exhale: Tuck your forearms and elbows up close to the sides of your body; press into your forearms and squeeze your shoulder blades into your back. Inhale: Lift your head, neck, and shoulders, puff up your chest with your breath, and finally release your head back. There should be very little weight on the head. Hold for 15 to 30 seconds, breathing smoothly. Exhale: Lower your torso and head to the floor. How it helps This beautiful heart opener calms the mind by expanding the rib cage, thereby increasing the space for a deep breath and reducing anxiety, fatigue, and backache.
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activelife Guide 31
activelife’s Success Story By Kim Brenton
“The Wake-Up Call” “Walking is not enough—weights and diet are important, too.”
BEFORE
AFTER
Age: 59 Height: 5’ 2” Weight before: 160 lbs Weight now: 130 lbs Location: Carmel, IN Occupation: Homemaker Favorite exercise: Anything with bands or weights Favorite clean meal: Grilled chicken breast, baked sweet potato, asparagus
lower body within each session. Evie’s cardio
The Wake-up Call
consisted of intervals on the elliptical and treadmill.
At the age of 58, Evie Ambler received her wake-up call. Her family doctor pointed out
Evie says that she actually looks forward to
her high health risks due to her weight and her
her sessions at Get in Shape for Women!
family history of diabetes and heart disease. He
“The trainers have kept me motivated and
urged her to hire a trainer. Although Evie felt
challenged,” she says.
like she was in fairly good shape prior to her transformation, her energy level wasn’t great.
Another huge part of Evie’s transformation
She used to walk approximately 25 miles a week
came from the change in her diet. She
with friends and ate fairly well, but also did a lot
started eating three meals a day: a breakfast
says that she always loved buying clothes, and
of carb snacking.
consisting of 350 calories within the first hour
now it’s a lot more fun! She stays motivated to
of waking up, followed by another 350-calorie
continue her new, healthy lifestyle by trying on
meal for both lunch and dinner. Evie also started
old clothes or looking at a photo of herself prior
enjoying a 100–125-calorie snack following each
to her transformation. Her goal is to maintain her
Evie joined Get in Shape for Women in October
meal. Most importantly, Evie began to make sure
current weight.
2010. Her initial goal was to lose 20 lbs. She
she was consuming 100 grams of protein each
began personal training sessions and nutritional
day. This was the hardest part of her healthy
Evie wants our readers to know that walking is
guidance, and she attended biweekly weigh-
change: adapting to eating six small meals a day
not enough! A strict regime of strength training,
ins and monthly measurements to track her
and getting her daily 100 grams of protein.
healthy diet, and a good dose of cardio must be
Get In Shape (for Women)!
a part of your exercise program.
progress.
The Results
Evie worked out three days a week, with her workouts consisting of half an hour of weights followed by a half hour of cardio. Her weight
Evie has lost 44 lbs, gone from a size 12-14
training would alternate between upper body and
to a size 4-6, and has a lot more energy. She
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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
Breast Cancer
Issue
By Roger Spahr, MD
Nutrition
Nutritional Considerations in Breast Cancer Prevention
H
Stress
ow often do you wear a seatbelt? Would you buy a car without airbags? Do you lock your car and house doors when you leave them unattended? Chances are these things are pretty common for most of you. Just because you take precautions does not mean that you won’t suffer an accident, injury, or theft. However, we all agree it probably lessens your risk, so you do these things without thinking twice. You will often hear about the BRAC 1 or 2 genes, which increase breast cancer risk; but these account for a very small percentage of women who struggle with breast cancer. Have you ever wondered about the reason women with increased weight, high levels of saturated fat, low vegetable intake, and prolonged HRT (hormone replacement therapy) are at increased risk? How do you reduce your other risks?
Weight Estrogen is considered a growth hormone. It causes the lining of the uterus to grow, supporting pregnancy. There are also receptors for estrogen in the breast, fat, brain, and other tissue. Estrogen sensitizes insulin for growth of fat, and fat cells make more estrogen. The heavier one is, the more estrogen you make–it’s a vicious circle. Follow a low-glycemic diet with moderate exercise for insulin and weight control.
Stress makes things worse by markedly reducing progesterone, the precursor of cortisol and the primary inhibitor of estrogen. Estrogen dominance increases insomnia, anxiety, depression, and menstrual cycle disruption, thereby enhancing stress. HRT with estrogen alone, without the use of natural progesterone, feeds the estrogen-dominant picture. Progestogens, man-made compounds in many pharmaceutical products, have been shown in multiple studies to actually increase risk of cancer, stroke, and blood clots. Progesterone, itself, has not.
Detoxification Take a moment to “Google” the term methylation. B-complex vitamins are needed in the detoxification pathways that break down estrogen for elimination. Genetic changes may prevent the activation of folic acid, B-6, and B-12. These vitamins exchange methyl groups to rid the body of estrogen and other toxins. Depletion of B-complexes via high carbohydrate diets, poor activation of vitamins, and gastrointestinal issues (such as constipation) complicate excretion, thereby causing hormone excess.
Family History Genetic changes in detoxification pathways, B-vitamin activation, vitamin-D conversion and poor antioxidant
production run in families. There are also changes associated with repair of your own DNA.
Diet Poor dietary habits are also frequently passed on from generation to generation. These include low intake of fiber (for gut function) and vegetables (for nutrients). High amounts of saturated fat increase stress and oxidation injury to the body. Proper compensation of these via diet and supplementation may offset otherwise negative effects. So, how do you wear your seatbelt? 1. B-vitamins: Use activated forms if there is a family history of multiple health problems. 2. Vitamin D: In the Midwest, 2,000-5,000 IU. 3. Omega-3 fish oils: 1500 mg of DHA/EPA (or flaxseed oil, borage oil, or evening primrose oil). 4. Cruciferous vegetables: broccoli, cauliflower, etc., to speed breakdown of estrogens. 5. Exercise and a low-glycemic diet to reduce simple sugars’ effect on estrogen, weight, insulin, and fat building. 6. Most importantly, find ways to minimize the stressors that you find dominating your life. Just like with the seatbelt, these tips may not prevent every accident; however, they will help to reduce other negative influences that increase risk.
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4
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317-641-8600
Breast Cancer
Issue
11720 Olio Road, Suite 800 Fishers, IN 46037
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317-641-8600
|
October 2011 |
activelife Guide 33
By Chris Suever
Health
Circus Peanuts and Sensible
Shoes
W
hen I was growing
Back then, there were no walks or pink
alcohol consumption, and no smoking or
up in the sixties,
ribbons. No emphasis on annual exams
estrogen therapy.
my grandmother
or awareness to the advantages of early
would come
detection. There was no emphasis on breast
When I think about what we know about
to visit, and
cancer at all. Detection was rare, survival
breast cancer now compared to when my
I remember those visits, and her, as if it
even rarer, and the standard treatment
grandmother was diagnosed, I can’t help but
were yesterday. Grandma’s wardrobe, with
consisted of the “fire sale” method:
be optimistic for the future. Breast cancer will
Grandma being a stocky woman of German
everything must go.
never “go away,” but with continued research
descent, consisted of loose-fitting dresses with
and improved methods of detection and treat-
belts. Sometimes they had a tiny floral print or
Grandma was fortunate, and she survived to
ment, we may someday find ourselves in a
a lace collar, but they were basically the same.
live a long life, filled with many memories.
time when it is as uncommon as polio.
And she always wore sensible shoes. Today,
Fortunately for all of us, we live at a time
Bingo.
when we think of sensible shoes, we picture
when there are far more tools at our disposal
something with “Merrill” or “Pr!vo” stamped
to detect, treat, and survive breast cancer.
on it. But hers were the real deal: brown or black leather, with skinny laces and chunky
Advancements in treatment have come a long
heels—and the only difference between her
way, and a double
“everyday” shoes and her “dress” shoes was
mastectomy is no
that the dress shoes were newer.
longer an automatic
Chris Suever is co-owner of Any Lab Test Now! located at 13636 N. Meridian Street in Carmel.
response. Increased Between her strong heritage and her life as a
knowledge and
farmer’s wife with a large family, Grandma
awareness make early
possessed a practical, no-nonsense nature.
detection possible,
She had a serious expression that, as a child,
which greatly
I interpreted as grouchy, but, as an adult, I
increases the chance
recognize as strong. I overlooked the stern
for survival. And
features because, hey, she was my grandma,
good post-treatment
and because I knew she was much more fun
habits also increase
than she appeared. We would play bingo
a survivor’s odds
in the evenings, and she always brought
for a normal and
circus peanut candy with her as the prize for
healthy life after
winning a game. It was the only time this type
cancer. Some of the
of candy was in the house, so it was a special
basic, but important,
treat that made winning even more exciting.
post-treatment habits
Now, whenever I see a bag of circus peanuts
are: regular exercise,
in a store, it reminds me of Grandma, and
maintaining a healthy
sometimes I buy them just because it does.
diet and a proper and stable body
What makes these memories truly amazing is
weight, annual health
that Grandma had breast cancer in the 1940s.
screenings, reduced
34 activelife Guide |
October 2011
|
www.activelifeguide.com
Breast Cancer
Issue
Recipe
Sugar Pumpkin and Cilantro
Quesadillas
Ingredients • 3 cups peeled, seeded sugar pumpkin or butternut squash (from about half a 2-lb whole pumpkin), cut into 1 ½-inch cubes
6 servings
[
• 1 finely chopped seeded jalapeño (about 2 tablespoons) • 12 8-inch-diameter flour tortillas
]
• 10 ounces feta cheese, crumbled • 1 1/2 cups coarsely chopped fresh cilantro
Cook quesadillas until golden and dark char marks appear, about 1 minute per side.
• 2 limes, each cut into 6 wedges
Preparation • Cook pumpkin in large saucepan of boiling salted water until tender but not falling apart, about 10 minutes. Drain and cool 10 minutes. While pumpkin is still warm, transfer to processor; puree until smooth. Stir in jalapeño; season with salt and pepper. • Divide pumpkin mixture equally among 6 tortillas (about 1/4 cup per tortilla) and spread evenly. Sprinkle feta over each. Top each with 1/4 cup cilantro and sprinkle with black pepper. Top with second tortilla.
lime f o e z e e u q As lavors f e h t l l a s e unit wave w e n e s e h of t . quesadillas
• Heat heavy large skillet over medium-high heat. Cook quesadillas until golden and dark char marks appear, about 1 minute per side. Serve with lime wedges.
Nutrition One serving contains the following: Calories (kcal) 355.2 % Calories from Fat 35.7 Fat (g) 14.1 Saturated Fat (g) 7.6 Cholesterol (mg) 33.4 Carbohydrates (g) 45.0 Dietary Fiber (g) 6.3 Total Sugars (g) 3.3 Net Carbs (g) 38.6 Protein (g) 16.2
Cilantro • Powerful anti-inflammatory capacities that may help symptoms of arthritis. • Protective agents against bacterial infection from Salmonella in food products.
For more recipes, go to our website: www.activelifeguide.com/recipes www.activelifeguide.com
|
October 2011 |
activelife Guide 35
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