November 2010

activelife

GET YOUR CARDIO BENEFITS IN JUST 20 MINUTES A DAY!

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PG

10

Guide

Your guide to a healthy lifestyle

The

330–lb Invisible Woman

Monica Pyke

Do You Want The Pulse Back in Your Life?

A Non–Invasive Approach to Heart Disease

Dental Phobia Obesity Epidemic

Foundational Nutrition for Better Health

November 2010

Abuse in

America Burn

200 Calories Slim and Trim AT HOME

Turkey Chili with Chipotle and Chocolate Permanent Relief from Vascular Pain Without Surgery

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activelife Guide.com Try our interactive, user-friendly format.

Be Active LIVE WELL

Follow us on Facebook and Twitter

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Do You Want The Pulse Back in Your Life?

activelife Guide

November

10

10

Get Your Cardio Benefits in Just 20 Minutes a Day!

FEATURES +

COVER STORIES 17 The 330–lb

Invisible Woman:

How Bariatric Surgery Removed the Cloak Monica Pyke

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Foundational Nutrition for Better Health

Slim and Trim at Home 28 Permanent

Relief from Vascular Pain Without Surgery

14 Abuse in America

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26 Turkey Chili with Chipotle and Chocolate

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Dental Phobia

Waxing Q & A: Debunking the Myths and Misconceptions

15 Obesity Epidemic 9 Product Report:

The Shake Weight

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Health

By Samuel J. Bacon, DDS

Dental Phobia

D

ental phobia is very common and very real for many patients. This fear of the dentist may have come from a bad personal experience, or even from hearing stories from friends and family members. However the fear developed, dental anxiety keeps many patients from seeking the dental care they need. Many people will ignore early signs of dental problems, such as bleeding gums or sensitive teeth, because their fear of dental work is so great. These issues can be treated easily if addressed early, but become more difficult to treat in advanced stages.

Dental phobia may be caused by any number of things: ● Uncomfortable or painful past experience ● Fear of the unknown: What procedures will be needed? How much will it cost? ● Fear of embarrassment: What will the dentist think? Is he/she going to lecture me? ● Loss of control of the situation Talking with your dentist and informing him or her of your anxiety will help your dental professional become aware of your concerns. It will also help you feel more comfortable—you’ll know that your dentist will be taking extra precautions. Finding a caring dentist is very important for the patient with anxiety, as the majority of patients fear the dentist will not be compassionate towards them. And feel free to talk with your dentist to come up

with a plan in which you may be able to stop the situation if it begins to feel out of control.

If you are embarrassed about the way your teeth look and your last dental appointment was years ago, don’t be afraid anymore!

We see patients like this all the time. We understand that life gets in the way and dentistry is not always at the top of one’s priority list. Your dentist should never lecture you, but instead help you get back on schedule. In most cases, it only takes an appointment or two to get back on track.

It is a weekly occurrence for dentists to see patients that have not had dental care for many years. Our main concern is getting your mouth healthy and helping you get to a stage where you feel comfortable. As dental professionals, we are trained to address cases just like yours. We see the potential for a healthy mouth and want to come up with a plan to help you achieve that.

To ease your fears and anxiety associated with dental procedures, some dentists offer sedation dentistry. Sedation can be as simple as taking a pill before your appointment.

The most important thing you can do if you are anxious about dental work is share your concerns with your dentist. Always work with him or her to come up with a process where you can feel comfortable. Be sure you and your dentist are on the same page regarding treatment options to get you to your ultimate goal of a healthy, pain-free mouth. alG

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LETTER FROM THE EDITOR

activelife Guide

Overweight?

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

Get inspired.

Get motivated.

Get fit!

ASSISTANT EDITOR FELIPE SARMIENTO

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

WW

elcome back to another edition of activelife Guide! This month we feature Monica Pyke, a young woman who survived obesity and inspires others as a bariatric success story. We follow along on her journey and learn how, thanks to her surgery, she can now enjoy a more active lifestyle. With a vivacious and bubbly personality, Monica shares with us her poignant personal experience. We also bring you an article from Dr. Rosi Jones, the surgeon responsible for Monica’s successful procedure.

a day. I hope you like this new addition to the magazine. As always, please don’t hesitate to contact us with your comments or suggestions.

LAURA MARENCO ROGER SPAHR ROBERT PRATHER SAMUEL BACON CORY BLACK TODD MCDOUGLE BRENDA SCHULTZ PATTANAM SRINIVASAN ROSEMARIE JONES

PHOTOGRAPHER RAMÓN GARCIA

Happy Thanksgiving, everyone!

MARKETING COORDINATOR

Remember—be active, live well!

GRAPHIC DESIGNER

JUSTYNA DORUCH

ROGER PALAO

CIRCULATION ACTIVE LIFE GUIDE CORP.

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

ADVERTISING

advertising@activelifeguide.com

Eduardo EDUARDO PEÑA

In this issue, we also bring you an easyto-do home exercise routine with one of our activelife experts, where you can burn more than 200 calories in just 20 minutes

EDITOR - IN - CHIEF

Phone: 317.776.1689

COMMENTS & FEEDBACK editorial@activelifeguide.com

SUBSCRIPTIONS admin@activelifeguide.com

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

6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide is a registered trademark of activelife Guide Corp.

Cover Story

Do you lead an active life?

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Do you know someone who does? activelifeguide.com

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We are looking for individuals for our cover story!

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activelife Guide strongly recommends that you consult with your physician before beginning any exercise program.

If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

Product Report:

The Shake Weight There is a new fitness tool that has become very controversial and the butt of many a joke. The Shake Weight has adorned the halls of as-seen-on-TV fame, and even television’s Saturday Night Live has taken notice. But once the laughter has faded, the Shake Weight holds fast to its promise as an effective tool in the arsenal of products for the exercise enthusiast.

I, too, chuckled at first when I saw the commercials. How could this really work? Then I saw the men’s version of the device and thought to myself that the manufacturer must be serious. With the money-back guarantee, a kiss of death for many charlatans, the Shake Weight company has really stuck its neck out. So what did I do? Well, I bought one, of course. And am I glad I did! Really!

My first thought was that the device was battery operated. That wasn’t true. In fact, all of the motion is via your hard work. Trying to keep the device still while making it move really became a challenge, especially when your muscles began to tire. On the whole, here’s what I found: • I had a pump, or fullness, in my muscles that lasted for days. You know—that solid feeling throughout the day letting you know that you have worked out and that firmness in the tissues. All within the recommended 6-minute workout!

• I had soreness in areas that my massage therapist and I hadn’t seen before. Many stabilizers in the shoulders and neck were lit up! But these were areas that obviously weren’t getting hit before. As a chiropractor, I know the importance of shoulder and spinal stabilization, so I was extremely excited about this aspect of the Shake Weight.

• Many who know me are familiar with the near loss of my right arm and both lats (the large, wing-like muscles of the back) in the 80s. As I’ve aged and pounded my body in the gym, my arm has become more brittle. I discovered that I had lots of crunching and clicking when I moved it. Well, guess what—not anymore.

I have gained stability in my arm that I haven’t felt in years!

• Along with the stability, I also note endurance increases with my regular routine. I am also using the P90X program and have found great success in its use as well. But the Shake Weight on those other days has really improved my iron game.

So there you have it! I now personally know what some of the applications of the Shake Weight can be and have ideas on how it can help a wider variety of other conditions. Rehabilitation using this device could be great for people who are coming out of a cast after a broken arm; the elderly could use this device to help maintain upper body strength that is usually lost when sedentary; rehab of the shoulder could be a great application; and many things that I haven’t yet thought of! So sure, chuckle a little. Then go out and get one! alG www.activelifeguide.com |

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ASK ACTIVELIFE GUIDE

Get your cardio benefits in just 20 minutes a day!

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don’t know anyone who loves doing cardio. Let’s face it—it gets boring.

And if you have nobody to talk to while you are on the elliptical or the treadmill, you may feel as if

your 30-minute session lasts an eternity. Then, on top of that, if you’re exercising at a steady medium pace, you might not get the benefits you are looking for.

Here is where HIIT (highintensity interval training) comes in to save us from those countless hours on that certain piece of equipment at the gym just to break a sweat.

To begin with, HIIT refers to continuous bouts of both low- and high-intensity exercise done for a set period of time. The entire training session usually lasts no more than 20 minutes.

Several studies have found that the benefits of HIIT are far reaching and long lasting when compared to other cardio workouts, including long-distance sprinting.

According to one study, 2.5 hours of rigorous HIIT training extends the same benefits found in 10.5 hours of longdistance training.

Someone who may struggle to run on a treadmill for more than 5 minutes will notice a huge improvement after engaging in HIIT

By Laura Marenco, PT

for a few weeks. In a study published by the Journal of Applied Physiology, participants doubled their endurance after just 2 weeks of engaging in HIIT. Whether you want to lose weight, maintain your existing weight, or improve your cardiovascular fitness, HIIT will definitely get you closer to your goals. (Be sure to consult a physician before beginning any exercise program.)

Example of HIIT Warm up for 4 minutes on the elliptical machine; follow that with 30 seconds of the highest level you can handle on the elliptical. Then take 60 to 90 seconds to recover—basically to “catch your breath”— at a lower level of intensity. This is called the interval. The interval is then repeated for an average of 6 to 10 times (depending on your level of fitness), and then you finish the workout with a 3- to 4-minute cool down to allow your heart rate to go back to normal.

To submit your question, please go to www.activelifeguide.com/contact us

Laura Marenco is a fitness professional with over 10 years of experience. Visit www.lauramarencofitness.com or call 317.345.3892 for a consultation and rates.

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Nutrition

Foundational Nutrition for Better Health A diet rich in a variety of unprocessed food sources and fresh vegetables is the best source of the nutrition our body needs.

Many of us in this fast-paced world generally don’t get all the nutrients our body needs from our diets. This is where quality vitamins and supplements can be beneficial, and just about all of us can benefit from a whole-food based multivitamin and an omega-3 supplement.

Whole-Food Multivitamins — Providing What Nature Intended Including a multivitamin in your diet can be a great way to make sure you have all the foundational nutrients needed every day. But when it comes to multivitamins, there are two major choices—whole-food sourced vitamins or vitamins synthetically manufactured in a lab.

Synthetic vitamins are designed to imitate the vitamins that we get from whole food. These vitamins meet the molecular structure requirements, but in the process they are no longer in the same complex forms found in nature. Compared to food, they are like “homeless” chemical isolates.

Whole-food sourced vitamins are more bioavailable. The quantities of chemically isolated vitamins don’t mean they are as potent as a food source. For example, Vitamin C in a whole-food complex is more useful to the body then the ascorbic acid found in a synthetic vitamin. Your body just won’t fully recognize and absorb all of a synthetic Vitamin C. Many of those milligrams listed on the back label are just passing right through.

The major advantage with a whole-food source is that you don’t just get the chemical form, but a complex of the vitamins, minerals, and herbs that also contain the plant’s natural biochemistries. Some of those natural compounds left behind are the phytonutrients, which are antioxidants that slow down the process of cell and tissue damage. It takes more effort to make a multivitamin this way, but your body knows the difference.

these oils are numerous. They serve to nourish brain, heart, eye, and kidney tissues, and they have been shown to benefit immune system and digestive system health, in addition to supporting healthy metabolism and a positive mood.

Essential fatty acids are the body’s building blocks for producing beneficial compounds called eicosanoids.

Eicosanoids exist in every human cell and impact the function of all bodily systems. Eicosanoids manage blood pressure, support good circulation, and regulate pain by supporting the body’s natural anti-inflammatory response. Essential fatty acids are also vital structural components of cell membranes that surround and protect all cells in the body.

The most beneficial essential fatty acids are omega-3s, which provide EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA work together; however, each fatty acid has unique benefits. EPA reduces inflammation, improves cardiovascular and circulatory health, and is beneficial for autoimmune and inflammatory disorders.

DHA is crucial for brain, nerve, and eye cells, and benefits cognition, fetal and infant development, pregnancy, and positive mood. The scientific consensus is so strong on omega-3s that organizations such as the American Heart Association agree that EPA and DHA maintain heart health and prevent heart disease.

In order to prevent deficiency and foster optimal health, EFAs should be consumed regularly. Unfortunately, the typical “factory-farmed” and highly processed Western diet underdelivers these vital good fats. Today, the best sources of omega-3 EFAs are coldwater fish and fish oil supplements.

Because of toxin levels prevalent in seafood, a purified fish oil that guarantees purity can provide a good alternative to obtaining optimal daily intake of omega-3s.

Including a quality whole-food multivitamin and an omega-3 supplement in your life is a great way to fill any gaps in your dietary nutrition. When life gets busy and demanding, it will help ensure you feel and function at your best every day.

Omega-3s — A Building Block for Health

By Cory Black Omega-3s are essential fatty acids (EFAs), which are considered “essential fats” because they are required for good health but cannot be produced by our bodies. The benefits of

Look Better, Feel Better, Perform Better!

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Nutrition

By Roger Spahr, MD

ABUSE IN AMERICA

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n this day and age of information and enlightenment, why do people continue to remain in abusive relationships? Is it fear or ignorance, or is it the belief that there is no personal control over one’s own destiny? By the way, I am not talking about the heinous physical and mental abuse of spouses, children, elderly, or coworkers. I am speaking of abuse that touches every single family in the United States: the abusive relationship with food that is taking a toll on health in America.

Fast food, high carbohydrate beverages, high grain diets, large portion servings, and second and third helpings are commonplace.

As obesity rates climb to 30% nationally, and higher is some parts of the country, and as more and more people are becoming diagnosed with diabetes, it is obvious that something needs to be done from a dietary view.

In 1948, the World Health Organization (WHO) defined health as a “state of complete physical, mental and social well–being, encompassing the ability to achieve full potential, deal with crises and meet environmental challenges.” There are many ideas and opinions on what constitutes good health, or what a meaningfully healthy lifestyle feels like or looks like. It could be said that health should be a natural condition, or at least a consistent state of well–being. However, you cannot walk the streets, read an article, or perhaps even glance in the mirror without realizing personal and national health is in jeopardy.

Most of the population accepts their poor condition because they observe that there are so many people with health complaints and so few people free of problems. It is even taken for granted today that dying of a degenerative disease is acceptable if the person had led a “good life.” Obesity is defined as having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher.

The American Council on Exercise body fat fitness chart states that a body fat percentage of 18%–25% for men and 25%–31% for women is considered acceptable.” However, that alone doesn’t mean that you are healthy. Higher than 25% for men

and 31% for women means you are considered obese and not healthy. Men’s waists as measured around the navel should be less than 38 inches and women’s less than 32 inches.

In 1962 research statistics showed that the percentage of obesity in America’s population was at 13%. By 1980 it had risen to 15%, by 1994 to 23%, and by the year 2000 the obesity progression in America had reached an unprecedented 31%! Perhaps the most riveting statistics concern obesity in kids: research shows that childhood obesity has more than tripled over the past two decades.

In addition, adolescents that are overweight have a 70% chance of being overweight adults. This increases to 80% if one or both of the parents are overweight.

The U.S. Surgeon General report declared that obesity is responsible for 300,000 deaths every year. These overwhelming research statistics reveal an alarming obesity trend, the need for diagnosis, and a call to action. In the midst of an informational and research feeding frenzy on the obesity epidemic, statistics are easy to come by. The most widely disseminated CDC research statistics on American obesity tell us that 63% of adult Americans have a Body Mass Index (BMI) in excess of 25.0 and are therefore overweight; more than a quarter surpass 30.0, having been declared obese.

Of course, weight struggles are multifactorial. Hormone imbalances, reduced exercise, and diet all play a role. Often, however, diet may contribute to reduced energy and motivation as well as stress, which then may go on to affect stress and sex hormones and the ability and desire to be physically active.

In the next few months, we will cover these issues one at a time. We will discuss carbohydrate sensitivity and whether or not high fructose corn syrup is or is not an issue. We will also cover stress and it’s affects, hormone imbalances and even diet comparisons. However, this will not be about “diets” but rather, how to re-examine your life-style to create a better one, and stop the self abuse at our own hands. I hope you still like me in the following months! alG

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Health

By Rosemarie Jones, MD

besity O O Not all epidemics are bad.

Obesity epidemic. We’ve all heard about it in news, magazines, TV programs.

According to the American Society for Metabolic and Bariatric Surgery, around 67% of adults in the U.S. are overweight or obese. The rate of childhood obesity has tripled, and a study of children 5- to 17-years-old showed that 70% of obese children have at least one risk factor for cardiovascular disease, and almost 40% have two risk factors. It appears that this generation may be the first to have a shorter life span than their parents.

There has been much interest in looking into the causes or contributing factors to this epidemic. They include genetic studies and metabolism research, which suggest 75% of us are predisposed to easy weight gain. Among current areas of testing, one has focused on identification of differences in proteins as measured by blood levels and tissue levels between obese and normal-weighted people.

Cultural influences and environment are especially responsible for this trend. We are far more sedentary at work and at home in the last half century. We pay money to belong to exercise clubs but find that carving time out from the rest of the day is difficult.

Fast food has been very successful in meeting the demands of our fast-paced society. Super-sizing portions have become the norm. A comparison of eating habits between the U.S. and abroad estimated that we Americans eat almost double the volume of food that our neighbors abroad do.

A weight loss explosion with bariatric surgical programs all over the country may reflect true health care reform. It starts with patients who seek help with what seems like an impossible task to improve their health and possibly to save their lives.

Did you know that the first dedicated comprehensive program for weight loss in the entire state began right here in Indianapolis in 1994? The Litelife program at Winona Hospital was modeled after NIH guidelines to provide a comprehensive, multidisciplinary approach to safe and effective weight loss.

It remained the sole program for the state until the St. Vincent Bariatric program in Carmel was opened in 1998. In a short time this program grew to be one of the largest programs in the country, having over 11,000 patients as of 2009. Currently, there are several programs in Indianapolis alone, as well as throughout

Epidemic the state. The American Society for Metabolic and Bariatric Surgery endorses centers that have qualified for Center of Excellence status by adhering to rigorous requirements to ensure safety and good patient outcomes. Dr. Rosi Jones is currently the Medical Director for the Community Hospital North Bariatric Center of Excellence.

She stresses to patients who are considering surgery that the success each patient achieves is not due as much to the surgery as it is to the patients’ ability to allow themselves to have help to change or be open to the possibility. “I refer to the surgery as a tool that jump starts everything,” says Dr. Jones. With it, the weight begins to come off without the hunger and struggle.

Patients begin to believe in themselves and find motivation again.

What’s essential is to regain the hope and encouragement that was lost after years of unsuccessful dieting. This gives back the energy it requires to make so many changes. When you see that something works, it feels great. Dieting alone is successful only 3% of the time because to lose weight is so much more than how much or what kind of food we eat.

Many people think that if someone has not been able to lose weight previously, it’s because they lack willpower or are simply not compliant. Nothing could be further from the truth. As the weight comes off, it fuels the ability to make more changes—and the payoff continues. The more weight that comes off, the more motivation comes back.

It’s not to say that no effort is required. In fact, Dr. Jones tells patients that the struggle will always be there, but is dealt with better when someone feels good about themselves. Once the weight has come off, patients want to look as young as they feel, and part of the transformation can include plastic surgery to restore the body to be more proportionate with how healthy the patient feels. Dr. Chris Jones and his colleagues—the plastic surgeons—are an essential part of the team. Think of it this way: as a patient thanked us once, she said the bariatric surgery gave her her life back. Then the restorative surgery gave her her soul back.

There is an explosion of research to learn more about the hormonal, genetic, and other chemical changes related to weight and health. Dr. Jones has been part of this research for the last 15 years. “We are in our infancy, but the future is a lot brighter as we try to unravel science and behavior,” she says. What a great privilege both Drs. Jones feel to be part of this process.

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The

330–lb

Invisible Woman:

How Bariatric Surgery Removed The

Cloak

BY Matthew Hume PHOTOGRAPHS BY Ramón García

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An activelife in the Spotlight

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hen was the last time your child came up to you and threw those little arms around you to give you a great big hug? For such a small act, it means so much; yet how many of us take our children’s hugs for granted?

Our spotlight this month is on Monica Pyke, an administrative assistant in St. Vincent Carmel Hospital’s emergency room. In 2005, after a lifetime of struggling with extreme obesity, Monica underwent bariatric surgery. “Before my surgery, my kids couldn’t even fit their arms around me to give me a hug,” she tells me. At 330 lbs, going on a roller coaster ride with her children was another activity made impossible by her weight. “I was so big the bar wouldn’t lock in place around me.”

Bariatric surgery changed all that. At a current weight of 145 lbs, Monica now enjoys hugs, roller coasters, and countless other everyday activities that most of us take fully for granted.

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native of Sharpsville, IN, Monica spent her entire life struggling with

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weight. “I watched my dad do a lot of running when I was growing up, and my mom and I joined a gym when I was in high school.” Her family often went hiking and camping, and she participated in flag corps during her years at Tri-Central High School. But Monica still couldn’t establish an active routine. “It just never took,” she says. “I loved eating too much.” The way she managed stress also contributed to her obesity. We all turn to comfort food occasionally, but Monica used food as her main defense in combating stress. As the years went on, she worked her way through all the standard weight-loss programs. “Weight Watchers, Atkins, Slim-Fast— you name it, I tried it.” Nothing worked for her.

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y the time Monica was in her twenties, she already had some knowledge of bariatric surgery and how it could change lives. Her aunt, who had also had lifelong weight problems, underwent the surgery in the 1980s and witnessed a transformation in her life. So, with multiple failed attempts at weight loss under her own belt, Monica applied for the procedure when it first came to St. Vincent Carmel in 2001—only to have her insurance provider deny her coverage. “It was much harder to get insurance companies to pay for this surgery back then,” she tells me. “My boys even wrote a letter and sent a picture of me to the insurance company, asking them to please help their Mommy.” Laws have changed considerably since then, and when she applied again in 2005, she was approved in under a month’s time.

S

o how exactly does bariatric surgery work? While various surgical techniques are out there—including lap-band, duodenal switch, and Rouxen-Y, among others—all of them work at a fundamental level by reducing the size of the functioning part of the stomach,

By Matthew Hume

thereby reducing the amount of food one is able to eat. In gastric bypass methods, a passage is also created to circumvent a portion of the small intestine; this diminishes the body’s ability to absorb calories. Monica underwent a Roux-en-Y procedure, a gastric bypass technique in which the top of the stomach is stapled to create a pouch about the size of a walnut.

The small intestine is then cut and sewed onto the pouch, forcing food to move directly from the stomach pouch into the second section of your small intestine.

B

ecause of the substantial changes that occur with bariatric surgery—both physically and psychologically—multiple screenings are set in place to determine whether or not a particular candidate is ready to have the surgery. Several weeks out, Monica was required to participate in a group consultation. Before her surgeon would agree to perform the procedure, she had to see a psychiatrist to determine if she was mentally ready to undergo the surgery, and whether she had sufficient resolve to follow through with the demands it required. In the days before the surgery, Monica met with nutritionists, who explained to her the changes she would have to make to her diet once the “new Monica” emerged.

Successfully maneuvering her way through these intentional stumbling blocks, she eventually underwent the laparoscopic Roux-en-Y procedure and went home the very next day.

O

nce bariatric surgery has been performed, drastic dietary changes must take place. “My first meal after surgery was served to me in two tiny pill cups—grape juice and strained cream of mushroom soup,” Monica tells me. Yum. Once her stomach healed, she was able to increase her food intake, beginning with a liquid diet and gradually working her way back to solid foods. “At a year out, the nutritionists want you to eat a cup of food per meal—and that is what I’ve tried to maintain.” Monica eats a diet high in protein and full of fruits and vegetables.

“I live on seafood, beef, and chicken,” she says. “But I have to be careful with alG

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activelife

Success Stories chicken—it can get stuck.” Stuck, that is, in the passage between the stomach and the small intestine. And because the body has a harder time absorbing nutrients due to the reduction of contact time with the small intestine, Monica relies on vitamins and protein drinks to make sure she’s getting proper nutrition. “I take a multi-vitamin, B-complex vitamin, and calcium and iron supplements,” she says. And to get the 65 grams of protein a day that she needs, she supplements her diet with Mix 1 and Muscle Milk. “It’s physically impossible to eat as much as I used to,” Monica tells me. “The surgery took away my craving!”

And her tastes have changed, too. “I never used to drink coffee,” she says.

Now instead of food cravings, she craves Starbucks.

player. Noah’s loves are basketball and soccer.

Her youngest is a TriCentral youth football cheerleader—and Monica just happens to be the cheerleading coach. “I love being BEFORE the coach!” Monica says enthusiastically.

She’s been at it for three years and loves the chance to motivate the young cheerleaders, standing in front of them and cheering right along with them. “I even filled in for an absent child once,” she says.

And at a height of 5’3” and a weight of around 140 lbs, you might even mistake her for one of the enthusiastic youth from a distance.

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f food was once Monica’s weapon against stress, how does she fight stress in her new life? “I have a 5-lb hula hoop,” she answers. Yes, that 1950s fad has found its way into Monica’s modern-day workout routine. But this one has ridges around it to give you a massage while you’re hula hooping your worries away.

“The year of my surgery, my family bought me a membership to Curves for Christmas.

I worked out there for three years—they really helped me to lose weight. And they had the hula hoop I use. It came with a warning—may cause bruising.” And it did.

Monica also enjoys bicycling as a means of relieving stress. “I try to bike three times a week for six miles at a time,” she says. She’s tried running, too. “I call my daughter my little personal trainer. She’ll ride her bike, and I’ll run behind her. When I’m falling behind she’ll yell, ‘That’s not running, Mommy, that’s jogging!’”

M

onica lives in Sharpsville with her husband Jeff and their three children: Keegan, 18; Noah, 16; and Keelee (the little personal trainer), 8. And she is bound and determined not to let weight problems interfere with their lives if she can help it.

“I put them in sports when they were 4 years old,” she says. She started her sons off with wrestling and soccer, and Keegan, the eldest, is still an avid wrestler—and a cross-country runner and baseball

o far, Monica has managed to instill a love of active living in her children.

The dinner table is more of a challenge for her, though. “I try to cook healthy meals for my family, but they’re still big fans of meat and potatoes, starchy carbs, pizza, and the like,” she tells me. So she usually cooks them the kind of food they want to eat, and then creates her own healthy, compactsized meal. “I have my own set of dishes even—fish-shaped plates, pretty colors. I take pride in the meals I make for myself.”

She hasn’t convinced her family to eat off the fish plates yet.

E

ven with reduced portion sizes, Monica still has to take her time eating. “I make sure to thoroughly chew my food before I swallow,” she says. If she doesn’t, the food can get “stuck in the outlet,” leading to cramping, nausea, and other unmentionable happenings. She also has to watch her sugar intake. “If I ingest too much sugar at a time, it can lead to what’s called ‘dumping syndrome.’” More unpleasantness—instant sweats, stomach pains, and diarrhea. But 5 years after her surgery, occasional discomfort aside, Monica would go through it again without a second thought. “The surgery was like a rebirth for me. When I woke up from my surgery, I thought, ‘Welcome to my new life.’ And I’ve never looked at food the same way since.”

L

osing an immense amount of weight in such a short time, especially for someone who has been overweight her entire life, can present substantial psychological obstacles. I asked Monica if she ever felt overwhelmed with all the attention she started getting after her weight loss. “Oh, I didn’t really have a problem with it—I eat up the attention I get now! But I may write a book someday—the title would be along the lines of ‘How Could I Have Been So Big—and Still Invisible.’

When you’re big, you’re never really noticed.”

B

ariatric surgery worked for Monica and has changed the lives of countless individuals suffering from extreme obesity.

That said, surgery isn’t for everyone, and if you’re suffering from obesity and wondering how to get started on the road to better health, Monica offers the following advice. “Start small—walk out to get the mail every day—anything that gets you off the couch.” Finding an alternative to stress eating is another key component. “You’ve got to break the habit of turning to food every time you’re feeling stressed or sad.”

T

hese days, Monica uses her story to inspire others who struggle with weight. “I will always hold on to my work badge that has my old picture on it. If I’m at work and hear a patient talking about upcoming bariatric surgery, I like to go over to them, introduce myself, show them the picture of me at 330 lbs, and tell them that they’re not going through this alone. I was able to lose the weight, and so can they.”

After all, their new life is just around the corner.

Description of the Roux-en-Y procedure from mayoclinic.com.

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activelife Guide 19

Health

By Robert Prather, DC, DABCI, BCAO, LAc

Do You Want the Pulse Back in Your Life?

A Non-Invasive Approach to Heart Disease

D

o you remember a time when you could do more? Do you get short of breath when you climb stairs? Do you get tired more easily than you used to? Do you keep nitroglycerin handy in case you have an angina attack?

increases energy and stamina, and returns patients to activities they thought they had given up forever.

You may not realize that your pain or lack of energy is caused by your heart disease. But fatigue and shortness of breath are not a part of getting old, and you do not “just have to learn to live with it.” These symptoms, along with chest pain or pressure, and pain in the jaw, neck, arms and back, result from lack of blood flow. They are the heart’s way of crying out.

And there is something you can do about it that doesn’t involve surgery or a hospital visit. It’s called external counterpulsation therapy, or ECP.

You recline comfortably on a special bed, and a series of blood pressure cuffs are wrapped around your legs. An EKG triggers the cuffs to inflate and deflate in sync with your own heartbeat, pumping healthy blood throughout your body and taking a load off your heart. During the heart’s resting phase, when it normally receives the supply of blood, the cuffs inflate, pushing oxygen-rich blood toward your heart. Just before your heart begins to pump again, the cuffs rapidly deflate and blood leaves your heart without the muscle having to work as hard.

Most patients read, listen to music, or even sleep during the hour-long treatment. There are 35 treatments in total.

I had been aware of the benefits of ECP for many years.

However, when I referred my patients to their cardiologists for treatment, their doctors stated they couldn’t do it until all other options had been tried first. This process could take several years and include many invasive procedures, including surgery.

Knowing that ECP could alleviate the needless suffering of people, I decided to start an ECP program in my office. I have been thrilled with the results I’ve seen: reversal of congestive heart failure; surgeries being cancelled because the patient no longer needs them; eliminating erectile dysfunction; eliminating angina symptoms; and increasing overall stamina and quality of life. It’s very rewarding to see the new vitality my patients have received from the treatment.

ECP (External Counterpulsation) is: • clinically proven to be as effective as bypass surgery, angioplasty, and stents.

• FDA-approved.

• the only non-invasive treatment for coronary artery disease, angina, and congestive heart failure.

• an option that doesn’t bring any of the risks or recovery time associated with surgery.

ECP improves the flow of healthy, oxygenated blood to the heart by opening or forming small (collateral) blood vessels which create natural bypasses around narrowed or blocked arteries. In doing so, ECP reduces or eliminates angina,

ECP is as easy as taking an hour’s rest! Here’s how it works.

Studies on ECP show most patients significantly improve or completely eliminate their angina symptoms. They also significantly increase their stamina, exercise tolerance, and quality of life. Others reduce or eliminate their use of nitroglycerin and other medications. One of my patients would get short of breath after just 30 minutes of household activity and have to sit down and take a break. Her left carotid artery was 50% blocked, and since her right artery had been operated on, she felt she wanted a non-invasive approach for her left carotid artery. After her fifteenth session of the ECP therapy, her energy was normal. She could now perform all her household tasks throughout the day without having to take a break. When she completed her final ECP treatment, she went back to have her carotid artery scanned—no blockage was found. As she says, “I am living again.” And on top of it, she’s walking 2 miles per day. I’ve found my patients are still experiencing benefits from the ECP treatments 3 to 5 years later.

Find out what thousands of heart disease sufferers have already discovered. Call the Prather Wellness Center at 317-848-8048 through November 30th to receive a FREE CardiAssess evaluation.

Dr. Robert Prather of the Prather Wellness Center is the host of the Voice of Health radio show, which airs every Saturday at 9AM on Freedom 95.9 FM WFDM and NewsTalk 1430 AM WXNT.

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Naked Monkey Waxing Q &A: Debunking The Myths and Misconceptions

with many growth patterns. Both of these procedures would be very uncomfortable for the client.

he process of waxing originated in Egypt around 1900 B.C. Here in the United States, where the weather is warm year round, hair removal is much more commonplace, and in the Indianapolis area, the staff at The Naked Monkey has tried hard to debunk the waxing myths and misconceptions. Here are a few of some of our most asked questions.

What in the world is the baboon service on your menu?

Simply put, the baboon is your bum. We wanted to give the service a name that was fitting of The Monkey. The service includes your butt crack as well as your cheeks if needed. It is a very weird sensation to have hot wax in your butt crack, but I am being completely serious when I tell you that everyone that has the service says that any weirdness is worth it—the area cannot be shaved successfully, and everyone hates having hair there.

T

How long does the hair have to be? Ideally, if a body part has been previously shaved, we ask that the hair be ¼ inch long. For most people that is about 10–14 days of growth. The hair needs to be long enough for the wax to grab and remove successfully for the best wax.

Don’t you need the hairs in your ears and nostrils? I am a firm believer that nostril and ear hairs are essential. That is why we do not wax the inner ear canal, and with nostrils, we wax just inside the edge of the nostril. We do not wax way up into the nostril.

By Brenda Schultz, owner of The Naked Monkey

How long does it last? For most people, and most body parts, you are ready to wax again in four to six weeks. Now, that doesn’t mean you are going to be hair-free for that long, but you will be hair-free for one to two weeks. At the four-to-six-week mark, you will have enough re-growth and it will be long enough to successfully wax again.

Does it hurt? I’m always hesitant to answer this because everyone tolerates discomfort differently; but I would not describe it as a pain. It is more of a quick, fiery sting that lasts for just a few seconds.

What is the difference between French and Brazilian bikini wax? We differentiate the two in simple terms: if the pubic hair is removed from the labia (or testicles in men), it is considered a Brazilian.

Will I be sore after a waxing service? Every waxing service carries some risks, and depending on the body part being waxed, there may be some tenderness (less than a paper cut)—typically, nothing that lasts more than 24 hours.

What is your most popular service? For women, our most popular service is the Brazilian; for men, it is the back, but ears and nostrils are a close second and third.

Why would someone, male or female, get a Brazilian wax?

The reasons vary significantly, but athletes have suggested less friction when running or cycling. Women have waxed the first time for a significant other, but come in a second time for themselves because the feeling of cleanliness is amazing. Others do it because they hate to shave or simply hate hair.

What body parts don’t you wax? We don’t wax the hair off of heads or the facial hair off men. There are far too many follicles alG www.activelifeguide.com |

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activelife Guide 21

BURN OVER 200 CALORIES FAST! alG Workout Routine

Slim

Trim

and

AT

HOME

THE BEST PART: YOU’RE DONE IN 20 MINUTES OR LESS!

There’s one type of bar you can sidle up to without fear of gaining a beer belly – or the dreaded morning-after headache.

Even better, this bar will actually help incinerate any pesky poundage hanging off your frame while toning and strengthening all your stubborn trouble spots.

If you want a quick, effective strength workout, look no further than weighted bars. If you’re not familiar with these tools, they are padded bars that weigh anywhere from 3 to 36 pounds. This variety makes them perfect for targeting various parts of your body—heavier bars should be reserved for exercise that recruit large muscle groups, like your lower body and back, while lighter ones should be saved for shoulder, triceps and biceps moves. And although they are designed to increase strength, there are numerous other advantages to using a weighted bar that other equipment can’t match.

Your Fat-Blasting Circuit Workout Ready to give weighted bars a try?

Then we’ve got the routine for you!

YOUR “BUILD MUSCLE, BLAST” WEIGHTED BAR CIRCUIT

Your workout is made up of four exercises that hit your entire body, and during your routine you will move from one to another with no rest in between. After you’ve completed all the exercises, rest for one to two minutes, then return to the top and repeat the entire workout three to four times total. For best results, do this routine three to four times per week, resting 48 hours between sessions.

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EXERCISE

REPS

BAR WEIGHT

8–10

Heavy

2. Stiff-legged dead lift with row

8–10

Heavy

3. Squat with front raise

12–15

Light/medium

4. Close-grip chest press to skull crusher

12–15

Light/medium

1. Lunge with biceps curl

(each leg)

Programming by Laura Marenco, activelife Guide advisory member

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alG Workout Routine

Advanced Option:

1. lunge with A

static lunge with triceps pressback

biceps curl

TARGET MUSCLES: quadriceps, gluteus maximus, biceps brachii SET UP: Stand with your feet hip–width apart, holding a weighted bar in front of your thighs with an

DON’T OVEREXTEND YOUR SHOULDERS.

underhand grip [A].

ACTION: Step one foot forward, bending both legs until your front thigh is parallel with the floor. At the same time, curl the bar up toward your shoulders while keeping your upper arms in the same position [B].

Push through your front heel to bring your body back to the starting position. Repeat, alternating legs.

B

LOOK AHEAD TO KEEP YOUR SPINE NEUTRAL.

TIP

Keeping rest time between moves to a minimum will help increase your overall fat burn.

DON’T LEAN FORWARD FROM YOUR HIPS.

TARGET MUSCLES: quadriceps, gluteus maximus, triceps brachii SET UP: Stand with your feet hipwidth apart, holding a light to medium weighted bar with a shoulder-width grip behind your back, palms facing the wall behind you. Lower into a lunge, keeping your front knee behind your toes, and hold.

ACTION: Slowly press the bar up and away from your body. Keep a slight bend in your arms to prevent your

TIP

elbows from locking. Hold for one count at the top of the motion, then slowly lower the bar back of your legs.

When working out with a weighted bar, always ensure that you have enough space around you to accomodate multistep moves such as the ones shown here.

Complete 8 to 10 reps, then switch your forward leg and repeat.

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activelife Guide 23

2. stiff–legged dead lift with row

TARGET MUSCLES: gluteus maximus, hamstrings, latissimus dorsi ACTION: Keeping your knees unlocked, hinge forward at your your feet hip-width hips until your upper body is apart, holding a bar almost parallel to the floor [B]. in front of your thighs Pause, then row the bar toward with a shoulder-width, your body [C]. Hold, then slowly overhand grip [A]. lower the bar before raising your body back to the starting position LEAN FORWARD MORE IF YOU CAN and repeating.

SET UP: Stand with

BALANCE.

A

C

B

TIP

Because you are using a lighter weight than you would if you were working with dumbbells, you can move faster. However, you must still use muscle control and always be mindful about proper form in order to prevent injury.

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3. squat with

front raise

TARGET MUSCLES: quadriceps,

PAUSE AT THE TOP BEFORE LOWERING.

A

gluteus maximus, anterior deltoids

B

SET UP: Stand with your feet shoulder-width apart or wider, toes pointing forward. Grasp a weighted bar with both hands in front of your thighs, palms facing your body [A].

TIP

ACTION: Sink into a squat by bending your knees and hips. As you lower your body, raise

Try these moves at least twice before diving directly into your circuit. This will save you from stopping to learn each move over the course of your workout.

the weighted bar straight up in front of your chest, stopping when both your thighs and your arms are parallel with the floor [B]. Slowly reverse the move to return to standing. Repeat.

4. close–grip chest

SQUEEZE YOUR GLUTES AS YOU LOWER AND RISE.

press to skull crusher TARGET MUSCLES: pectoralis major, triceps brachii

DON’T LET YOUR TOES LIFT FROM THE FLOOR.

SET UP: Lie face-up on the floor with your knees bent, feet flat on the ground. Hold a weighted bar slightly above your chest with a narrow, overhand grip [A].

C

ACTION: Press the bar above your chest, stopping just before your elbows lock [B]. Next, bend your elbows to bring the bar one to two inches above your forehead [C]. Keeping your upper arms stationary, press the bar back up, then lower slowly back toward your chest.

A

TIP KEEP YOUR WRISTS DIRECTLY ABOVE YOUR SHOULDERS.

B

Store your bars in a closet or under a bed where they won’t fall over or become a tripping hazard.

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recipe

Turkey Chili

with

Chipotle

and Chocolate

Preparation

Ingredients

• Cooking spray • 2 cups diced onion (about 1 large) • 1 cup chopped red bell pepper • 1 teaspoon minced garlic • 1 1/4 pounds ground turkey breast • 3 tablespoons brown sugar • 2 tablespoons ancho chile powder • 1 tablespoon unsweetened cocoa • 1 teaspoon ground cumin • 1/2 teaspoon freshly ground black pepper • 1/4 teaspoon salt • 2 (15-ounce) cans pinto beans, rinsed and drained • 2 (14.5-ounce) cans diced tomatoes, undrained • 1 (14-ounce) can fat-free, less-sodium chicken broth • 2 chipotle chiles, canned in adobo sauce, minced • 2 ounces unsweetened chocolate, chopped • 1/2 cup light sour cream • Chopped green onions (optional)

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey to pan; sauté 8 minutes or until turkey is browned and vegetables are tender. Add sugar and next 9 ingredients (through chipotle) to pan, stirring to blend; bring to a boil. Reduce heat; simmer 15 minutes or until slightly thickened, stirring occasionally. Add chocolate, stirring to melt. Ladle 1 1/4 cups chili in each of 8 bowls; top each serving with 1 tablespoon sour cream. Garnish with green onions.

Nutrition

Calories: 257 (23% from fat) Fat: 6.6g (sat 3.8g, mono 1.7g, poly 0.2g) Protein: 23.6g Carbohydrate: 26g Fiber: 6g Cholesterol: 34mg Iron: 2.6mg Sodium: 603mg Calcium: 78mg

For more recipes, go to our Web site www.activelifeguide.com/recipes alG

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health

By Pattanam Srinivasan, MD, Clinical Director, Advanced Interventional Pain Center

Permanent Relief from Vascular Pain Without Surgery

P

ain that results because of inadequate blood supply or absent blood supply is called vascular pain. In most cases this will present as leg and foot pain. The feet hurt as soon as one starts walking. Any exercise requires additional oxygen to the exercising organ, as oxygen requirements are increased several fold during the exercise. In a normal person, this additional oxygen is delivered by improved blood flow to the exercising organ. Legs that already have reduced blood supply because of poor circulation cannot keep up with the oxygen demand, resulting in severe pain that subsides as soon as walking stops. Calf muscles also frequently hurt when there is poor blood supply, a symptom known as claudication.

There are many reasons for vascular pain due to poor blood supply. In younger patients, this is almost always due to smoking, which leads to constriction of blood vessels. In the elderly, this is due to thickening of the inner wall of the blood vessels, making it difficult for blood to flow through them. As time passes without identifying the vascular pain, more serious effects result. The feet and toes become black as they start to die away, a process called necrosis. Necrosis results from loss of nutrition to the tissues, which again is dependent on blood supply. As necrosis spreads, the whole feet may die away unless treatment is given.

Vascular pain will not respond to treatments if smoking is not stopped, so this should be the first step. Commonly, vascular pain is treated with surgery. The diseased blood vessel is identified and is replaced by an artificial blood vessel called a graft. This surgery is not without complications. Long time results are poor. Most cases end up in graft occlusion, allowing no room for additional surgery. Amputations of the extremity are used when there is no salvageable tissue left that may benefit from return of blood supply. Amputations are done above the dead tissue, which may be toes, feet, or higher levels where healthy tissue remains. .

What are the alternatives to surgical treatments? At Advanced Interventional Pain Center, we have implemented treatment modalities that result in permanent relief from vascular pain using minimally invasive procedures. A number of cases within our pain practice are well documented to have been successful at

getting rid of vascular pain through correct diagnosis, application of scientific principles, and the use of minimally invasive procedures. One case involved a 78-year-old lady with severe foot pain who had failed surgery after a blocked vascular graft.

After just one treatment, collateral blood flow from small vessels were established causing permanent pain relief despite the blocked surgical graft. More recently, a 68-year-old’s painful foot from necrotic toes completely healed after treatments at our pain center.

We can provide scientific proof that treatments at Advanced Interventional Pain Center work. Using ultrasound equipment, the flow characteristics in the tibial artery, a major artery providing blood flow to the foot, was measured for the 68-year-old in the above example before the procedure (picture on the left). As can be seen, the blood flow amplitude is less than 50%, as indicated by the white peaks. Also, only two waveforms are seen—once again indicating poor blood flow. The after-treatment blood flow in the same patient is seen in the picture to the right. Blood flow amplitude is now 100%, and three different waveforms are seen, indicating full restoration of blood flow with the innovative treatment.

(before treatment)

(after treatment) For more information on treatment of vascular pain and other pain conditions without surgery or narcotics, patients are encouraged to contact Advanced Interventional Pain Center or visit www.inter-pain.com. alG

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