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Staying in Shape While Traveling During the Holidays Pg. 12 FOR MEN & WOMEN
FR
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Guide
Your guide to a healthy lifestyle
Yoga Modern World, Ancient Tradition
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December 2011
Success Story Suzanne Phelps
ALEASHA SHOLES Shipman
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Preventing the Winter Metabolic “Blues” activelifeguide.com
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11 FEATURES +
COVER STORIES 7 Water, Water Everywhere— But What, Exactly, Is It?
9 DHEA and
Hormonal Balance
10 12
Yoga
Modern World, Ancient Tradition
16
alG
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Staying in Shape While Traveling During the Holidays
14
Preventing the
20
Supplements
22 23
ALEASHA SHOLES SHIPMAN
www.activelifeguide.com
Fight the Cold
and Flu This Winter
Winter Metabolic “Blues”
for Arthritis Sufferers
Ask Laura Staying in Shape Over the Holidays Anna Reed
26 Success Story Suzanne Phelps
27
The Winter Solstice:
It Can Be SAD
28 Guilt-Free Blueberry Mint Pie Vol. 3 Issue 12 (#50)
Holiday Season
Issue
By Stuart Steinfeld
Nutrition
Water, Water Everywhere— But What, Exactly, Is It? Water. What is it?
W
ell, let me tell you that it’s not what it’s supposed to be. Man has taken something purely natural and has altered the structure, texture, and taste. Maybe this is why people just don’t like to drink water anymore. Look around you at all the soft drinks, flavored waters, and energy drinks— why are they so abundant? It’s simple. Water is heavy and sits in your stomach like a ton of bricks. So if I’m going to have a ton of bricks in my stomach, you might say, why not make it soda? But when flowing streams were pure and untainted—consider, for instance, streams today flowing through the Himalayan mountains—water was nothing like what runs out of our taps today. It was light, alkaline, and full of electrons. Water, in its original state, contains many of the basics that our bodies require to survive—because our bodies are nothing more then engines which run on electricity. Have you ever heard of a free radical? It’s a cell that’s missing an electron,
◊ ◊ ◊ ◊ ◊
and you can get them from eating fruits, vegetables, or that water which doesn’t really exist anymore. People today are looking at everything that says “antioxidant.” An antioxidant prevents oxidation, which you can see by putting some of that fine tap water on a piece of metal. Wait a few hours, and you get rust. Oxidation, pure and simple. What happens when you cut an apple in half and wait a few minutes? It turns brown, right? That’s another example of oxidation. Now think about the water you’re getting ready to drink today. What happens when you drink water that rusts metal? No, it doesn’t rust you. It ages you. Researchers have studied people who live in parts of the world where life spans are longer and there’s much less disease. What they’ve found is that when water runs down the streams in those parts of the world, there are certain minerals that the water passes by. This creates a different structure in the water—it’s full of rich
electrons, has a high pH, and even tastes different. So how can this help your life? Youthwaters has come up with a system of redeveloping the past. We have gathered the same minerals from around the world and devised a system to replicate the process described above—all inside your bottle. Inside the bottle is a stainless steel stick moving back and forth, changing the structure of the water. The water will be light, so you can drink more of it. (The restructured water molecule is 1/3 the size of ordinary tap water molecules.) A combination of about 25 different minerals are mixed in with infrared energy, adding a nice, sweet mineral taste. The electrons in the water add a new energy to your body—almost like drinking a glass of spinach. The higher pH will offer even more benefits, as the body must maintain alkalinity. In time, your body will feel less tired and more alert because you finally gave it what it really wanted.
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activelife Guide 7
LETTER FROM THE EDITOR
activelife Guide
Your guide to a healthy lifestyle
EDITOR - IN - CHIEF EDUARDO PEÑA
ASSOCIATE EDITOR KIM BRENTON
Holiday Weight Gain
SENIOR WRITER MATTHEW HUME
CONTRIBUTORS
One pound at a time…
ETHAN WAGNER CORY BLACK CHUCK LEHMAN CLIFFORD W FETTERS DALE GUYER IAN STONE
PUBLIC RELATIONS DIRECTOR LAURA MARENCO
PHOTOGRAPHER DAN BRAND
MARKETING COORDINATOR JUSTYNA DORUCH advertising@activelifeguide.com Phone: 317.776.1689
“Those who think they have no time for
ACCOUNT EXECUTIVE
have a beautiful holiday season, and we hope
exercise will sooner or later have to make time for illness.” Edward Stanley
DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652 AMY TAYLOR ataylor@activelifeguide.com Phone: 317.480.3952
we can help you live a healthy, active life during this magical, yet hectic, time. And remember—be active, live well!
The holidays are a special time—a time to spend with loved ones, celebrate old traditions, make new memories, and celebrate over decadent holiday feasts. During this time, eating healthy and working out often get put on the back burner, as many of us are busy getting the house
DESIGNER
Kim B Kim Brenton
Americans tend to gain one pound every holiday season. This may not sound like much—but
CIRCULATION ACTIVE LIFE GUIDE CORP.
CONTACT INFORMATION http://www.activelifeguide.com
ASSOCIATE EDITOR
ready for company, planning decorations, and preparing for feasts before the crowds come.
ROGER PALAO
Merry Christmas & Happy New Year!
Info@activelifeguide.com
COMMENTS & FEEDBACK editorial@activelifeguide.com
SUBSCRIPTIONS admin@activelifeguide.com
_________________________ BE ACTIVE, LIVE WELL _________________________
we also don’t ever lose that weight. This results in accumulated pounds over the years,
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a major contributing factor to obesity later in life according to the National Institute of Child Health and Human Development (NICHD).
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So how do we stop this trend? If you’ve read
activelife Guide is published monthly
my previous editor’s notes, I’m going to start
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sounding like a broken record; but it’s a message
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worth repeating. Take time for yourself! Take
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of physical activity. You’ll find you have extra
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energy to tackle all your holiday tasks.
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December 2011
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By Ethan Wagner, CERF, CFM, ABEM
Health
DHEA and Hormonal Balance
D
ehydroepiandrosterone (DHEA) is the most abundant group of steroid hormones in the human body. Produced by the adrenal glands sitting upon the kidneys, DHEA has been used in the worlds of anti-aging and age management medicine for many years. DHEA is essentially a “pro-hormone,” or rather a steroid precursor, of testosterone; but its effects go much farther than that of a testosterone booster. DHEA deficiency has been associated with severe and chronic diseases, as well as immune dysfunction. Furthermore, DHEA suppresses many acute and chronic inflammatory mediators such as TNF-alpha, which increases with age and in immunocompromised states.
many recent studies have suggested that the cortisol/DHEA balance is pivotal in prevention of viral disease, as well as in recovery from life-threatening sepsis.
DHEA also counterbalances the steroid cortisol, and this balancing act is important in the stress response of the body and the eventual immune response. In other words, as cortisol becomes chronically elevated with stress or disease, DHEA levels may be out of balance, and the immune system pays for this imbalance. In fact,
Lastly, it is exactly this “pro-hormone” quality that many seek to achieve from DHEA. Testosterone production aids in decreasing body fat and increasing lean muscle in men and women as a result of DHEA supplementation. Libido increase goes hand in hand with DHEA supplementation and for many is a desired effect. DHEA has many uses, both as a “pro-hormone” and as a counterbalance with cortisol. Discuss DHEA as an option for you by contacting Dr. Wagner at (317) 576-1114 and making an appointment today. Test your blood levels of DHEA and start making a positive change!
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Geist Age Management Experts STAY IN THE G.A.M.E
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activelife Guide 9
By Cory Black
Nutrition
Fight the Cold and Flu This Winter prevention of colds and flu. One study looked at 60 years of clinical data, and what researchers found was that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly reduced cold duration, by 8% in adults and by 14% in children.
O
ver 200 different viruses can cause a cold alone, and every year we will likely spend a few miserable days and lose work time while battling the flu. While there is no cure for the flu or the common cold, there are ways we can help boost our body’s immunity so that we
can prevent succumbing to cold and flu viruses, as well as recover more quickly when we do get sick from them.
The Standby Vitamin C While the vitamin most thought of for cold and flu prevention, studies have shown that vitamin C has limited benefit for the treatment and
The researchers did find a benefit for people who were subjecting their bodies to extreme conditions, such as marathon runners. This group did show that they cut their risk of catching a cold after their event by half with vitamin C supplementation. So while it doesn’t hurt to add vitamin C to your diet, it seems not to have significant benefit unless your body is under abnormal stress.
317.431.1950
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Holiday Season
Issue
The “Sunshine” Vitamin D Although there is little support for vitamin C, studies are confirming the link between blood vitamin D levels and susceptibility to the cold and flu. Vitamin D is sometimes termed the “sunshine vitamin,” as our bodies produce much of what we need through exposure to the sun. But it’s during the winter months in cold northern climates, when the sun goes down early and we are outside less, that vitamin deficiency is more common, which incidentally coincides with the cold and flu season. One recent study published in the Archives of Internal Medicine collected research from 19,000 participants on vitamin D levels in relation to incidence of infections. What they found was that those with low levels of vitamin D had significantly greater rates of colds and flu, clearly identifying a link between vitamin D and our immune system. Further research into the link to our immune system has shown that vitamin D is important for the production of an antimicrobial peptide called hCAP-18. It essentially helps are
immune system cells to be better equipped for killing viruses inside our body once we are exposed.
Those receiving the elderberry extract had relief of symptoms an average of 4 days earlier than the placebo group.
When it comes to boosting immunity in the winter months, there may not be a more important vitamin with which to supplement our diets.
The elderberry stimulates our immune system by enhancing production of cytokines by monocytes, which regulate our immune response. The elderberry has also been shown to inhibit the spread of the influenza virus by preventing the adhesion of the virus to the cell receptors. Furthermore, the elderberry contains the flavonoid anthocyanins, which has an antiinflammatory effect. Essentially, it boosts your immunity, inhibits spread of the virus in your body, and helps relieve the aches and pains associated with the flu.
The Antiviral Elderberry Herb While vitamin D is a key player in having a healthy immune system, the elderberry herb has been found to actually help you get over the cold and flu faster if taken when symptoms first appear. Part of a long tradition of herbal remedies and traditional folk medicines, it has been used for its healing properties for centuries.
You can shorten recovery time from the flu by taking an elderberry extract as soon as you start to feel sick. Of course, the flu can have serious risks, particularly in the very young, the elderly, and persons with deficient immune systems. Always consult with a doctor if flu presents a serious risk to your health.
One clinical study performed in Norway studied the treatment of influenza infections among 60 patients, aged 18–54 years, during the flu season. The patients studied had the flu symptoms for less than 48 hours prior to treatment and were either given a placebo or an elderberry extract 4 times a day for 5 days.
While colds and flu are not entirely preventable, both vitamin D and the elderberry herb can help you limit the effects of the cold and flu this winter.
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activelife Guide 11
By Ian Stone, D. C.
Fitness
Staying in Shape While Traveling During the Holidays The holiday season is upon us. The air is filled with joy and happiness, and our lives will soon be filled with CHIROPRACTIC traveling and HEALTH visiting family AND and friends. MAX PERFORMANCE We all know 317.219.4980 too well what this means for our waistline! We no longer have the comfort of our local gym down the street, and our workout schedule has run amuck. However, these obstacles can easily be overcome through a variety of simple exercises that you can perform wherever the holidays may take you— without the availability of any commercial equipment. And yes, you’ll still complete an overall body workout!
roads are icy, the decorations and food have to be perfect, and who can forget the in-laws. All these factors, combined with our erratic eating choices and our inability to continue our daily workout regime, cause a number of issues to arise. We experience decreased energy levels, irritability, unwanted weight gain, and possible depression. But you can prevent all these unwanted effects by following a few simple steps. Here are some suggestions for increasing your activity level using everyday household items and hints on how to resist those delectable temptations and decrease your seasonal stress. The best way to complete a full-body workout is to begin with the largest muscle groups and work down to the smaller stabilizing muscle groups. Gather these household items before starting your workout: two large soup cans, a chair, and jump rope (if available). Begin with jumping jacks, box squats (use chair in place of a box), and then start jumping rope to keep heart rate up. If you don’t have a jump rope, just jump and move your wrists as if you have one. Continue working your legs by performing thrusters using your soup cans. This consists of squatting back into a chair and pressing the soup cans above your head while you stand yourself up; this also incorporates your shoulders.
With tempting foods and desserts lasting from Thanksgiving to New Year’s, it’s easy to make excuses that seemingly justify your unhealthy food choices. These temptations, made up of simple sugary carbs and non-healthy sources of fat, can lead to the body releasing spikes of insulin, resulting in severe hormonal changes in a person’s body. These changes affect us in many different ways, contributing to headaches, bouts of fatigue, mood changes, stress, and increased food cravings.
Next up: the upper body! We’ll begin here with push-ups. A modified version can be performed by placing your hands on a foot rest or the edge of a couch, decreasing the intensity level. Next, turn around, and on the edge of a chair or couch perform dips to work the backs of the arms. To increase the intensity, extend the angle of your legs; this increases the amount of weight on
We all look forward to the holidays, enjoying our times with family and friends. However, we know that while enjoyable, this time of year can also be quite stressful. The stores are packed, the lines are long, the drivers are “crazy,” the
your triceps. (By bringing your legs closer to your body, the intensity will decrease.) Finally, grab your soup cans so we can finish off the body by doing raises to the side and to the front to work the deltoid muscle group. For the more adventurous person, bundle up and take a walk or run to see some of the Christmas lights and decorations, and explore your family or friends’ neighborhoods. The holidays are meant to be enjoyed with the people that mean the most to us and should not be hindered by worrying about food choices or locating a nearby workout facility. Portion control is the key to success this time of year; eat your protein sources first to help curb some of the desire to overeat on sugary carbs. There is nothing wrong with partaking in the festive foods, but let’s be honest with ourselves and maintain controllable portions. Managing and coping with the stress this time of year can be helped quite simply by taking some time for ourselves. This can be as simple as reading a new book, getting a massage, seeking chiropractic wellness care, meditating or doing yoga, or praying in private or with family and friends. All of these choices, and all the imaginable combinations, go a long way in helping keep the holiday a joyous and stressfree time! If you’re still struggling with what to do to keep in shape, we can help! CHAMP (Chiropractic Health and Max Performance) specializes in preventative care, rehabilitation, and overall wellness. We offer personal and group training classes in addition to chiropractic care to help you reach your goal and max performance! Call 317-219-4980 or visit champchiropractic.com for more information. Find us on Facebook.
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12 activelife Guide |
Specializing In:
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“Keep Your Metabolism Up This Winter!”
Preventing the Winter Metabolic
“Blues”
By Dale Guyer, MD
W
inter weight loss goals are often the impetus for the usual New Year’s resolutions. Resolutions made in January are often frequently forgotten, only to be re-inspired by the bathing suit panic of an
14 activelife Guide |
approaching summer. For many, especially when we hit 40 and beyond, the body manifests a stubborn refusal to conform to its former efficiency in reshaping itself when stimulated by a more optimal diet and exercise program. While your maturing body can exhibit a frustrating metabolic
December 2011
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sluggishness, we need not abandon all hope and throw in the towel. The problems are often hormonal imbalance, nutritional deficiencies, increased stress, and less physical activity. While, over the years, hormones get blamed for a lot of problems, their inevitable decline in middle-age years (for both genders) will often lead to a slower metabolism and gradual, or accelerated, weight gain. Additionally, as if metabolism issues were not frustrating enough, the list of symptoms associated with declining hormone levels expands to include decreased energy, cloudy thinking (“brain fog”), poor muscle tone, decreased endurance, melancholic mood, diminished enthusiasm, poor libido, aches and pains, poor strength, and an overall decrease in zest for life.
Another contributor to hormone balance is maintaining optimal vitamin D levels. Studies have shown that nearly 80% of individuals living in the northern latitudes will become vitamin-D deficient during the winter months. Vitamin D functions to stabilize hormone balance and also supports the immune system and regulates inflammation. I have been impressed that a single shot of vitamin D (which we do in the fall for our patients) has been extraordinarily effective in the prevention of cold and flu problems during the winter. It also helps manage optimal body composition. The bottom line is to be sure to have your vitamin D levels checked. HCG can also be beneficial in helping to jump start your body’s fat-burning metabolism. This tends to be very helpful during the holidays, when caloric excess can become more tempting. For those who need enhanced “calorie control” due to cravings, temporary use of weight loss medications such as phentermine can be adjunctively helpful. “Carb craving” is a special consideration, and most individuals will notice a particularly notable improvement with chromium supplements and lipoic acid. Both of these compounds can be effective in supporting insulin function. In essence, you have a lot more options with your weight loss and metabolic goals than what you may have assumed. Often, just paying attention to the sublime contributors of your metabolic efficiency can make a tremendous, and welcome, improvement to your overall energy, well-being, and weight loss success.
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Cover Story
“I love strenuous, sweaty, heart-pumping, vigorous workouts, as well as a deeply connecting, stretching, mindful, slow and restorative yoga class! Bring it on!”
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By Matthew Hume
Yoga Modern World, Ancient Tradition
Y PHOTOGRAPHY BY DAN BRAND
ALEASHA SHOLES SHIPMAN
oga has been practiced in India and other parts of the Eastern world for thousands of years, but only in the past hundred years or so have Americans begun to experience the physical, mental, and spiritual benefits of this ancient practice. Businesswoman, yoga teacher, and yoga practitioner Aleasha Sholes Shipman—our activelife in the spotlight this month—couldn’t be more grateful that yoga found its way into our half of the world. “The beauty of yoga to me is that it can be one of the most physically challenging activities, yet still be beautifully opening,” says Aleasha. I asked Aleasha how her passion for yoga was born. “About five years ago, yoga found me,” she says. “I fell in love with the physical practice, initially, as it challenged me in new ways, but it was the mind-body connection of yoga that has kept me hooked.” In August 2010, while taking courses towards a degree as an adult care nurse practitioner, Aleasha began entertaining the notion of going public with her love of yoga. “I found myself drawn
to the idea of opening a yoga studio to help people be healthy in a different way,” she says. After a few months of planning and research, Aleasha contacted Angela Howard—with a degree in exercise science and a business minor—and asked her to be her business partner. Together, they now run Yoga Monkey and Fitness, having opened its doors in June of this year. “We couldn’t be happier!” Aleasha beams. “Yoga, yoga, yoga has been my strength training for the past five years,” says Aleasha. “People assume that I lift weights for strength training and toning, but I don’t. I use yoga postures to help me stay strong, and it is more than enough for my body.” And how does yoga fit into the larger scheme of overall health and wellness for her? “It’s all about balance,” she tells me. “It’s a matter of balanced nutrition, alternating cardio with power yoga for strength and flexibility, and scheduling physical activity into my days as if it were an important meeting that I can’t miss!” And in a way, exercise is a meeting we can’t afford to skip. Aleasha reminds us of a significant point: “Our bodies need and are made to have physical
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activelife Guide 17
Cover Story
ANgie HOWARD
ALEASHA SHOLES SHIPMAN class said to me after his first visit, ‘That was harder than lifting weights!’” Aleasha’s arms, shoulders, back, abs, legs, and glutes are all stronger and more toned for having done yoga these past several years. But a stronger body is only part of the equation for her. “Focusing on the breath and giving myself permission to be in the moment recharges my mental batteries, and I emerge stronger, more focused, centered, peaceful, and ready to face whatever comes my way.”
activity to keep us strong and healthy. It is true that if you don’t use it, you lose it.” Aleasha takes a varied approach to cardio fitness. “Some days I’ll run for 30 minutes on the treadmill with an incline. Other days, I’ll jog for 5 minutes, run sprints on the treadmill for 30 seconds on and 30 seconds off the belt while doing squats, straddling the treadmill belt as I hold the handrails. I run sprints for 20 minutes and then finish with a 5-minute jog and 5-minute cool down.” When she doesn’t feel like running, Aleasha climbs aboard the elliptical for 20 minutes and follows that up with the stairmaster for another 10 to 20 minutes. (I must say those treadmill-straddling sprints sound a little scary to me. Be careful, my friends.)
Aleasha also recognizes the spirituality of yoga. “When I do the physical practice of yoga, sometimes it is just a physical practice, but at other times I am praying to God with my movements,” she says. In fact, the second limb (of Ashtanga yoga’s eight limbs) concerns self-discipline and spiritual observances, including surrender to God. “It isn’t specific to a certain religion or culture, though,” Aleasha adds. “I’m a Christian, and I have yogi friends that are praying or devoting themselves to God, whether they’re Buddhist, Hindu, Christian, Jewish, or any of the world’s religions—or if they’re not sure about the spiritual, but just love how
She may use the gym for cardio, but it’s yoga that Aleasha turns to keep her mind and body strong. “Doing yoga requires me to hold and balance the weight of my own body against gravity,” she says. “The poses in yoga require a great amount of strength, which is what a lot of people don’t realize.” Men who come to Yoga Monkey’s classes are perhaps the most surprised by the challenge yoga presents. “They’re surprised to come to a class and realize they’re being challenged physically to support their own body weight,” Aleasha says. “One guy in my beginner
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yoga makes them feel.” No matter what one observes—or not—yoga does good things for body, mind, and spirit. In addition to observing a diet of lean proteins, vegetables, fruits, and healthy whole grains, a woman as dedicated to a healthy mind and body as Aleasha must surely have some rules in place regarding how best to nourish that body and mind. “Rule #1: I never drink calories in the form of liquids—soft drinks, lattes, and so on,” she says. An exception is made for almond milk, especially if there’s coffee involved, and red wine is another allowance Aleasha makes. “I take in enough calories from food, and I don’t want to add any more in the form of liquids,” she says. “Rule #2: Don’t waste calories on junk if you don’t absolutely love it! Make it be worth the calories— something you adore. And Rule #3: Avoid the white stuff— white bread, rice, sugar, processed foods—and limit bread intake.” Instead, Aleasha opts for carbs such as
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quinoa, barley, and wild rice dishes, doing her best to use various whole grains in her diet. Aleasha also makes it a point to keep her blood sugar as even as possible, eating small meals and nutritious snacks (apples, almonds, veggies and hummus, almond butter on rice cakes—just to name a few of the endless, healthy possibilities) to keep her energy up all day long. Of course, there must necessarily exist some downfalls. “I love cupcakes and chocolate and allow myself to have them occasionally. After my son and I have had a fun mommy/son afternoon, I may take him to the bakery and split a cupcake with him. We make it a special occasion that way.” As previously stated, if you don’t use it, you lose it. “But there’s a flip side to that,” Aleasha says encouragingly. “If you do use it, you can stay strong, with supple joints, and experience fewer aches and pains. It is never too late to begin a fitness routine, and that includes yoga.” Aleasha has worked as a registered nurse for the past eight years and most recently worked as a cardiac nurse at St. Vincent Heart Center. “As a nurse, I have seen hundreds or thousands of people that could greatly benefit from yoga for strength, flexibility, balance, and stress reduction. It is astounding to see the number of people in the hospital with major life illnesses that could have been prevented with stress reduction, dietary education, and physical activity.” Which leads us back to the reason Aleasha opened Yoga Monkey in the first place. “Our mission is to provide a welcoming, compassionate, playful atmosphere in which students of all levels are encouraged to push beyond themselves to achieve new levels of fitness, health, and wellness.”
Through Aleasha’s Eyes
the inhale and exhale for 5 minutes. Set a new intention for your day each morning, and be mindful through the day of your intention (for example, being more positive with words, smiling more, reaching out to a friend—let your heart guide this).” Then, once you’ve brought all that fresh oxygen deep into your lungs to get your day started, Aleasha suggests scheduling physical activity into at least 3 days of your week if you’re just starting out. “And make it realistic!” she says. “Set it at a time when you will feel the best and are more likely to keep your appointment with yourself !”
When I step onto my yoga mat, I forget whatever is going on in my life, whatever is on my to-do list, and give myself permission to be present with myself at that moment. Yoga allows me to focus my mind on my breathing, my physical body, and my spiritual body and unplug from the external to connect with the internal.
Remember—no matter how old you are or how long you’ve been putting it off, it’s not too late to get moving! “I have had the pleasure of practicing yoga with a gentleman who is 80 years old, has had quadruple bypass surgery, and does several pull-ups every day,” Aleasha tells me. “This man does one-armed push-ups, does cardio on low-impact machines for his joints, eats healthy, and still works part-time to keep busy.” How about that for a role model? “He’s just an average man who has chosen to use it and not to lose it!”
My
So make your choice. Breathe in a new intention. (Be active, live well, perhaps?)
myself in what is going on
Issue
quits
making
checklists, and I focus fully on what is occurring with me at that time. When I am faced with a challenging posture, I focus on my breath and attempt it, maybe fall, then begin again, or take child’s pose. There is no competition in yoga, no ego, it is just truly me and my mat, and I lose in my body. On any given day my practice may be intense,
Yoga Monkey & Fitness is located at 6160 Hillside Avenue (behind the LA Fitness at 62nd & Keystone Avenue). Please visit our schedule at www.yogamonkeyfitness.com
strong, and I am up for attempting anything that the teacher (or my inner teacher) throws my way. There are other times when my body needs a much more gentle and slow class that allows me to hold postures and stretches for a longer period of time.
Are you looking to bring a bit of the ancient into your modern life? Aleasha suggests the following: “Begin tomorrow morning off ten minutes earlier, and do some standing forward folds as you exhale, stretching the arms above the head as you inhale, and kneeling in child’s pose. Deepen the breath for 5 minutes, inviting oxygen into the body to give it more energy right away. Sit for 5 minutes to focus on breathing, lengthening
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mind
I listen to my body and do what is good for me, even if the teacher is calling out something more challenging. Yoga is such a personal activity and state of being. It truly is about you…the inner you.
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December 2011 |
activelife Guide 19
By Clifford W. Fetters, MD
Health
Supplements for
T
Arthritis Sufferers
here are over one hundred types of arthritis. The most common form of arthritis is osteoarthritis. It is considered to be non-inflammatory and usually responds very well to holistic treatment. Inflammatory arthritis can be life-threatening, aggressive, and can affect any organ system in the body. It requires guidance from a health care professional.
healthiest fresh whole foods, concentrating on fruits and vegetables, avoiding processed foods, snacking on nuts and seeds, and drinking plenty of filtered water. New research has shown that women who take calcium supplements may dramatically increase their risk of heart disease. Most Americans are so acidic due to poor dietary habits that any additional calcium leads to damage of the blood vessels rather than being incorporated into the bone. Therefore, I first support the bones with vitamin K2 in the form of MK7, along with boron and perhaps strontium, as well as a good multivitamin and mineral pill. Only after the diet is balanced and the serum calcium level is under 10 will I consider adding calcium and vitamin D. The average adult in the Midwest requires 5000 units of vitamin D. I recommend a vitamin-D level (25 OH Vit D) be obtained six weeks after treatment, with a goal of 60–80. The avoidance of nightshade vegetables (tomatoes, potatoes, eggplant, peppers, and tobacco) can have a profound benefit in some individuals.
Osteoarthritis, also known as “wear-andtear” arthritis, primarily affects the weightbearing joints, shoulders, and fingers. It is caused by the breakdown of cartilage, which is a protective layer covering the bones in the joints. The arthritis is made worse by repetitive movements and excessive forces. For every 10 pounds an
Inflammatory arthritis is becoming more prevalent in both young people and adults. The most common types are rheumatoid arthritis, lupus, gout, bursitis, psoriatic arthritis, osteoporosis, polymyalgia rheumatica, ankylosing spondylitis, and scleroderma. Most management of inflammatory arthritis requires the help of a health care professional. It is very important to understand that the treatment protocols by traditional medical doctors in the United States are directed at improving symptoms with prescription drugs, with little done to determine the underlying cause of the disease or to eliminate the disease process. Holistic doctors often successfully treat these conditions with minimal side effects and complications. We believe most inflammatory arthritis is caused by a wide array of factors. Common causes of arthritis include bacteria infections such as mycoplasma, viruses,
overweight individual loses, the risk of osteoarthritis in the lower extremities is reduced by 50%. The upper extremities can be protected by avoiding repetitive activities and overexertion. The most popular natural treatments for osteoarthritis are glucosamine sulfate, chondroitin sulfate, niacin, SAM-e, methionine, superoxide dismutase, and vitamins E, C, D, B5, A, B6, zinc, copper, and boron. Dietary therapy primarily involves the achievement of normal body weight and proper pH balance. A highly acidic diet leads to mineral loss of the bones; bones are the foundation of cartilage. As such, it is important to minimize highly acidic foods, including all simple sugars, soda, junk food, and most desserts. Individuals should consume the
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yeast, and parasites. Food and environmental sensitivity results in inflammation. Hypochlorhydria (lack of stomach acid production) leads to the absorption of allergenic proteins that lead to digestive inflammation. Genetic predisposition leads to faulty methylation, which impairs healing and detoxification. Dietary suggestions are similar to osteoarthritis, with the addition of eliminating all dairy products (except butter), any food allergens, gluten, and nightshades. Hormonal treatment is important and consists of balancing the sex and stress hormones (estrogen, testosterone, progesterone, DHEA, cortisol, adrenal extract, pituitary extract) and the thyroid. Nutritional supplements to stop inflammation include skullcap root extract, bee propolis extract, turmeric root extract, fish oil, flax seed oil, borage oil, berberine, grape seed extract, resveratrol, quercetin, green tea extract, boswellia serrata, ginger, and alpha lipoic acid. Probiotics, digestive enzymes, L-glutamine, N-acetyl cysteine, N-acetyl glucosamine, gamma oryzanol, lactoferrin, zinc, biotin, and vitamin A are used to heal the gut. Proteolytic enzymes are used to lower fibrinogen. (Fibrinogen is a blood protein that elevates with inflammation, thickening the blood and potentially causing significant joint pain.) We support the liver with choline, inositol, taurine, L-methionine, B6, B12, folic acid, and milk thistle. Individuals do not need to suffer from arthritis. Most sufferers find relief once the infectious agents are destroyed, the gut and liver are healed, hormones are balanced, the diet is improved, and nutritional supplements are used to stop inflammation and heal the body. When these measures fail, I recommend genetic testing for methylation defects and screening for heavy metal burden.
Clifford Fetters is a medical doctor practicing holistic medicine with his physician assistants Swathi Rao, Doug Ladika, and Karin Henderson. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Phone 317-663-7123. Website: HWofC.com
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LOOK YOUNGER, of Carmel
FEEL BETTER, LIVE HEALTHY!
IV VITAMIN AND MINERAL THERAPY
CLIFFORD W. FETTERS, MD
11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 | http://www.hwofc.com
ask
LAURA
Got a question? Laura Marenco is here to answer!
Dear Laura,
I am discouraged... I work out with light weights three times a week and do cardio five times a week for almost an hour. I eat very little, sometimes around 1000 calories a day. I am frustrated because it’s been almost a year and I still cannot see any muscle definition. I have lost 10 lbs, though, but I would like to see more progress and sooner.
Dear Sara,
I am glad you wrote - don’t quit! That is the worst thing you can do! Instead, I would suggest simply changing your game plan so that you move on from the plateau you’ve hit and start seeing the results you desire. First and foremost, in order to see muscle “definition” you will need to change your eating habits and overall exercise routine so that you start building quality lean muscle and lowering your body fat percentage. You will see “definition” once the muscle is there and your overall body fat is low enough to keep you within a healthy range.
Laura
Certified Personal Trainer
Laura Marenco’s tips for making the changes: 1) Don’t think about it as a “diet”
Remember, this is about health and wellness. In order to lose unwanted body fat, we need to make a lifestyle change rather than going on a “diet,” which makes us think more of a short-term commitment. Cutting calories drastically is a recipe for destruction. Not only is it unhealthy and not only will it shut down your metabolism, but by greatly reducing your caloric intake you are limiting your potential for building healthy muscle. At the end of the day you’ll find yourself starving and reaching for the wrong choices. DO NOT STARVE YOURSELF. Instead, nourish your body with healthy fats, good quality proteins, and complex carbohydrates. Rule of thumb: If you are active, go for 1 gram of protein per body pound a day!
2) Lifting Heavy When I say “heavy,” I simply mean “challenging.” Many of us were told that if we lift heavy weights we will look like a man. WRONG! Women simply do not have the hormones to bulk up like a man. I would say that instead of doing endless repetitions with light weight, switch to a heavier
load which you can lift with good form and will allow you to complete 8 to 10 repetitions per set. This is the most efficient way to build lean muscle mass, which in turn will help you see the “definition” you are going after.
3) Don’t become a “cardio bunny” Once, I was at the same place you are now, so I told a friend I would do endless hours of cardio in order to lean down. He laughed and said, “Don’t become a cardio bunny! You will lose your hard-earned muscle and will never see definition that way!” Well, he was right! I started to lift a bit heavier and cut down on my high-intensity cardio. Since you want to concentrate on building a lean body, try low-intensity cardio as part of your fat-loss plan for a while. Try walking uphill on a treadmill and switch it up every few days! 4) Shake things up!
You have to shake things up to keep your body guessing. I recommend no more than four weeks on the same program; there are plenty of exercises out there! If you don’t have experience, reach for a personal trainer who can help you build a program especially for you!
inner strength indy
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11099 Village Square Lane • Fishers, IN 46038 Holiday Season
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Training
Staying in
Sh ap e Over the
Holidays No time to go to the gym? No problem! Follow this routine to get your heart rate up without any equipment. Perform each exercise for 30 seconds and rest for 30. Perform the entire routine 4 to 5 times.
For more routines you can do at home, visit activelifeguide.com
Welcome Anna Fitness Model Anna Reed joins the activelife Guide family.
TURN THE PAGE FOR MORE
PHOTOGRAPHY BY DAN BRAND
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activelife Guide 23
Training
1. Plank Jack Target Muscles: deltoids, abdominals, latisimus dorsi Set up Get in modified plank position, balancing on your forearms (elbows aligned under shoulders) and toes. Tighten abs so body is straight from head to heels. Perform Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat for 30 seconds.
2. Pop Squat Target Muscles: adductors, glutes, hamstrings, quadriceps Set up Stand with legs wide, knees soft, standard squat position, back straight. Perform Brace your abs and jump upward into the air. When you land, spread your legs out into a wide squat position. Jump back into the air and land in your starting position. Focus on doing these quickly without resting between pop squats.
3. High Knees Target Muscles: quadriceps, gluteus maximus Set up Stand with your feet hip-width apart. Keep your arms extended at your sides. Perform Jump as you alternate raising your knees toward your chest. Begin with your right knee, then follow with your left, landing lightly on the balls of your feet. Continue in this manner for 30 seconds.
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4. Jump Lunges Target Muscles: quadriceps, hamstrings, glutes Set up Get in to the low position of a traditional lunge. One foot should be forward and ahead of the other. Your knees should be bent so that your front knee is at a 90-degree angle and your back knee is about one to two inches from the floor. Your front knee should not extend beyond the toes. Perform *Jump up, pushing from your quads, trying to get as high up in the air as possible. *When returning to the ground, switch your front and back feet and legs. *Quickly return to the bottom position of the lunge and push back up again quickly to get as high off the ground as possible. *Continue jumping and switching your lead leg until the desired number of jumps has been reached.
5. Mountain Climbers Target Muscles: abdominals Set up Get into the push-up position (arms straight), balls of your feet on the floor. Perform *Brace your core and keep your body still. *Slowly lift your right knee up towards your left arm, then back down to the starting position. (Your feet should only touch the floor in the starting position.) *Repeat with your left knee up to your right arm, and alternate legs with each rep. *Repeat for 30 seconds.
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activelife Guide 25
activelife’s
One step at a time
Success Story By Kim Brenton
“Even minor adjustments can have huge impacts.”
BEFORE
AFTER
Age: 42 Height: 5’ 1” Weight before: 155 lbs Weight now: 119 lbs Location: Zionsville, IN Occupation: Consultant Favorite exercise: Anything for abs because I instantly feel slimmer! Favorite clean meal: Grilled salmon with steamed asparagus—YUM!
A Life-Long Struggle
doing 35 minutes of cardio daily and stopped eating after 7PM. She also began working with a personal trainer.
Suzanne Phelps has had a life-long struggle with her weight and body image. She admits to being a yo-yo dieter and was an obese child. She has literally lost and gained hundreds of pounds in her life. Prior to her transformation, physical activity was not a part of Suzanne’s life. “I viewed it purely as work and something to be dreaded,” says Suzanne. On top of lacking physical activity in her life, Suzanne was also an emotional eater. The heavier she was, the less motivated she was to exercise and eat healthy, thereby spurring on a vicious cycle.
Suzanne has gone from a size 14 to a size 2! At the start of her journey, she weighed in at 155 lbs on a petite 5’1” frame. Today, she weighs in at only 119 lbs. At the start of her journey, her goals were merely to get to a certain weight or size. Now her goals consist of staying on track and not gaining weight or losing muscle tone. She also intends to increase her level of cardiovascular fitness and make running a part of her routine—something she’s always hated!
Suzanne hit her turning point during a drive home from a family visit. She realized that everything she did on a daily basis was impacted by her weight. Suzanne hated her appearance and didn’t feel confident. She no longer wanted every aspect of her life to be dictated by being overweight.
For Suzanne, the hardest part of this transformation has been simply finding time to exercise. As a mom, she admits that women, especially moms, generally tend to others’ needs before their own, so her exercise time frequently gets compromised.
Taking It to the Next Level!
A New Beginning
Starting in April of this year, Suzanne found Laura Marenco, of Laura Marenco Fitness, online and took her transformation to a whole new level. She now follows a nutrition plan
Suzanne’s journey began in April 2005, starting with small changes that, she says, made a huge difference. She committed to
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consisting of proteins, complex carbs, and plenty of veggies. Suzanne has learned topush harder and lift heavier during training sessions, which shesays has yielded great results. Suzanne’s advice for anyone with similar health goals is to take small steps: “Don’t set yourself up for failure by trying to make sweeping lifestyle changes all at once; even minor adjustments can have huge impacts, and your early successes will motivate you to keep going.” 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
Holiday Season
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By Chuck Lehman
I
The Winter Solstice: It Can Be SAD really like December, as we celebrate Christmas and enjoy special times with family and friends. To get an early start on the holidays, I sincerely wish you a Merry Christmas and Happy New Year.
long bike ride, a round of golf, or to make it out to the little league game. The days are so long, it can be a challenge getting a young family fed and settled in for the night because it’s not dark until nearly 10:00. Isn’t it great?
For me, personally, December can also be the most depressing month of the year. Work days can get long, I procrastinate with shopping, and there are never enough days to soak up the good times with friends and family. But most of all, December offers us the least amount of sunlight and potentially some cold and snowy weather. For me, that’s a downer. My favorite month of the year is June. No, it’s not my birthday or anniversary, and there’s nothing personally noteworthy about it. The reason it’s so special is because June has the longest sunlight day of the year. In fact, June has the most daylight hours of any 30-day period; and for me, that is very special indeed.
Not only do we need to be disciplined about hitting the gym, we need to be aware of nutrition. If there is ever a need for supplementation, it’s now. Nearly everyone is vitamin-D deficient, and it’s worse without the sun. Extra C, E, and A are essential. It may be the perfect time for a boost of B-12, too. Fish oil provides us with much-needed omega-3 essential fatty acids, which have a huge effect on mood and energy, and they benefit the heart, too. High-quality fish oils can increase the neurotransmitter called serotonin, which can lead to an improved mood.
Meanwhile, it’s now December, and this year we get a double dose of the shortest day—the Winter Solstice. Both the 21st and 22nd will give us only 9 hours, 20 minutes, and 59 seconds of official sunlight. That’s 5.6 hours less sun each day than we had six months earlier. No wonder we don’t get enough exercise. We’re not cutting the grass, getting practice time in with the kids, or still on the bike trail at 9PM.
Winter and the short days do present a challenge for maintaining good health. In northern latitudes (that’s us) people experience lower moods, decreased energy, increased irritability, a change in appetite, high anxiety, and fatigue. All this combined can be diagnosed as the medical condition called seasonal affective disorder (SAD). I don’t even want to go there.
With winter comes a change of routine and also our eating habits. More than any other time, winter is when we need to eat smarter and work in more exercise. Combining lean protein and complex carbohydrates in proper quantities is really important. Limiting the consumption of alcohol, sugar, and high-fat foods can actually improve your mood, but the activities of the season create the opposite environment. The harsher the winter, the easier it is to bunker up, eat too much, and not go out if you don’t have to.
Whether we realize it or not, weather does impact our quality of life. June 21st (the summer solstice) gives us in central Indiana 14 hours and 59 minutes of wonderful sunlight. That means most of us go to work in daylight and still have plenty of time after work for a
Health
Yes, winter may be depressing, but I’m not going to let it make me SAD. This season I will be more diligent about my diet, exercise, and nutrition. The great news is that after December 22, the days start getting longer again—and it’s all brighter from there.
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
317.459.7090
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www.fgnutrition.com 8310 Allison Pointe Boulevard Suite 103 A, Indianapolis, IN 46250
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activelife Guide 27
Recipe
Guilt-Free Blueberry Mint Pie
Ingredients
Preparation
Low-Fat Crust 1 3/4 cups all-purpose flour; 1/4 teaspoon salt 6 tablespoons chilled oil (canola or olive oil); 1 extra-large egg white,; lightly beaten 1 1/2 teaspoons vinegar, either white wine or apple cider; Ice water as needed
To make piecrust: Preheat oven to 350° degrees F. Mix flour and salt in a medium bowl. Carve a small well in the middle of the flour and add chilled oil to it. Mix with fork until dough is crumbly. Mix in beaten egg white and white wine vinegar. Using your hands, form dough into ball, adding ice water to the dough if it is still a bit crumbly. Dough should hold together well. Refrigerate until very cold (1/2 hour). Roll dough on a floured surface until 1 inch thick. Drape over 9-inch pie pan, being careful not to tear the dough. Trim off the excess pieces and discard. Bake for 7–-10 minutes or until golden brown.
Blueberry Filling 4 cups fresh blueberries; 1/2 cup light brown sugar, packed; 1/2 cup granulated sugar 2 1/2 tablespoons flour; 1 tablespoon margarine; 1 tablespoon lemon juice 1/8 teaspoon nutmeg; 1/4 teaspoon allspice; 1/2 teaspoon vanilla extract 1/4 teaspoon cinnamon; 1/4 teaspoon salt; 2 tablespoons chopped fresh mint
Healthy Whipped Cream 1 cup low-fat vanilla yogurt; 1/3 cup whipping cream 1 teaspoon orange liqueur or any flavored liqueur that you prefer
Blueberries are packed with vitamin C. • Manganese plays an important role in bone development and in converting the the proteins, carbohydrates, and fats in food into to energy – a perfect job for blueberries3.
To make filling: In medium saucepan, combine 2 cups blueberries with both light brown and granulated sugar, flour, margarine, lemon juice, spices, and salt. Cook and stir over low heat until mixture comes to a boil. Simmer 5 minutes or until thickened. Remove from heat and let cool. Stir in remaining 2 cups of blueberries and the chopped fresh mint. Pour into prepared piecrust and let entire pie cool. To make whipped cream: If there is liquid in the yogurt container when opened, drain off liquid. In a very cold small bowl, whip the whipping cream with an electric mixer until soft peaks form. Fold in drained yogurt and orange liqueur. Dollop over pie when ready to serve. Nutrition info: 281 calories, 4g protein, 43g carbohydrate, 11g fat (2g saturated fat), 2g fiber, 132mg sodium
Blueberries are packed with vitamin C. • In just one serving, you can get 14 mg of vVitamin C – almost 25 percent of your daily requirement. Vitamin C aids the formation of collagen and helps maintain healthy gums and capillaries. It also promotes iron absorption and a healthy immune system1,2.
For more recipes, go to our website: www.activelifeguide.com/recipes
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