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September 2012

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activelife Guide

SEPT 2012 FEATURES +

COVER STORIES

16

KNOW NO FEAR

Dr. Joseph Kielur:

The Cage Fighting Chiropractor

9 HCG Diet 10 A Guide

to Anti-Aging

13 Get Sharp

Naturally

14 Anti-Aging

Breakthrough

23 Ask Laura

Goal Setting and Weight Loss

24 Amazing Abs!

Fitness Model Bree Harpin

28 Know Yourself 29 Exercising to Decrease Joint Pain

30 Success Story Kim Barnett

33 Eating Clean CAN Taste Good!

Vol. 5 Issue 09 (#59)

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activelife

LETTER FROM OUR AMBASSADOR

Guide

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR PHIL STOCKTON

FACEBOOK ADMINISTRATOR ANNA REED

The Real Meaning of Transformation

W W

SENIOR WRITER MATTHEW HUME

CONTRIBUTORS

DAVID McLAUGHLIN JEFF SIDWELL CHUCK LEHMAN CLIFFORD FETTERS STACEY CONRAD DALE GUYER

NUTRITION EXPERTS ABBY FOX PHIL STOCKTON

hat is transformation? By definition, a

is knowledge. I would start by seeking a professional. That

transformation is the process of change.

could be a trainer, wellness instructor or physician, to name

I have had new client orientations where

a few. More often than not, to start a conversation is

the first thing out of their mouths is,

free!

FITNESS EXPERTS LAURA MARENCO

PHOTOGRAPHER DAN BRAND

“I want a total transformation.” My

response is always this question: “Are you ready for a total

Hold yourself accountable. At the end of the day, only

transformation?” At this point, I get the “I-just-said-that

YOU are responsible for YOU. It’s easy to stumble down the

look” and a questioning glance that suggests they think I

transformation trail, and you most likely will on occasion.

must be hard of hearing. Well, actually, they didn’t just say

During these times, focus on your wins. Just like when

that. Wanting something to change is much different than

you started your list of what you are ready to achieve,

being ready and willing. If it’s change you want concerning

write down what you have accomplished. It might just be

your health and fitness, then you’re going to have to be

a note to yourself on the fridge, or some before-and-after

ready to commit to more than physical fitness to do so.

photos. It really doesn’t matter, as long as it’s the positive reinforcement that makes you WANT to be accountable.

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MARIALIDA GARCIA

MARKETING COORDINATOR JUSTYNA DORUCH jdoruch@activelifeguide.com Phone: 317.776.1689

CIRCULATION ACTIVE LIFE GUIDE CORP.

CONTACT INFORMATION http://www.activelifeguide.com

True health and physical changes really do start in the mind.

Info@activelifeguide.com

That is, you must first recognize you want something better

Separate yourself. This is the toughest for us all. I don’t

for yourself, know you deserve it, and take action to achieve

mean become a hermit and forget about your friends and

it. Seem easy enough? “Yeah, right, maybe for you Mr.

life—I actually mean quite the opposite. It’s back to the list

Trainer man, but can’t you recognize I’m not you?” And then

again. What did you write down on the “don’t-love list?”

SUBSCRIPTIONS

the list of excuses follows. Let me tell you that I have the

Would you recognize these as things that separate you

admin@activelifeguide.com

same struggles as anyone. In fact, I don’t know a trainer or

from the lifestyle and happiness you desire? Well, distance

_________________________

health professional that doesn’t. The difference separating

yourself just a bit and see what happens. You might

us is that we are just a few steps farther down the road

find that your “don’t-love” turns into a “don’t-want-or-need”

BE ACTIVE, LIVE WELL _________________________

of change that led to our own personal transformation.

list. It’s common for all of us to cling to comfortable things that hinder our real change. As you let go, you will replace

Let’s take the next steps together. You are past

comfort with sustainment for a lifestyle of true wholeness

wanting and are mentally and physically committing

and health.

to transform! Make a list. List your pros and cons, what you love, and what you don’t! What do you want to change? It might start with a list of physical items you’ve identified. You want to lose 20 lbs., be able to run 5 miles, or fit into a certain

COMMENTS & FEEDBACK editorial@activelifeguide.com

© 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com

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activelife Guide is published monthly by

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active life Guide Corp. activelife Guide

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

size. Then it will probably turn into a few things outside of that box. You may want to join a dance class or group activity you’ve been intrigued by. Combine those and see how they correlate to begin this transformation. Don’t be afraid to ask. There is nothing to be afraid of. The greatest separation between you and where you are going

Which topics do you want us to tackle? Join the activelife Guide Facebook page at facebook.com/pages/activelife-Guide/221034179366

activelife Guide strongly recommends that you consult with your physician before

beginning

any

exercise

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

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HCG DIET

Health

What is the HCG Diet? HCG is a weight-loss program that allows your body to release the abnormal fat stores (in the abdomen, hips, thighs, buttocks, face and arms) of about 2,000 calories per day into your bloodstream, allowing you to follow a very low-calorie diet (VLCD). It reshapes the body contour, especially in the abdomen, buttocks and hips.

How much weight will I lose with the HCG Diet? On average, patients lose about a pound a day when compliant with the program. Normally a VLCD would be impossible, but the HCG suppresses the appetite.

How will the HCG diet protocol help me maintain my weight? The HCG Diet protocol addresses the root cause of being overweight: abnormal fat stores. It will “reset” the metabolism so that once the weight-loss goal is achieved and a healthy, low-calorie diet and exercise program are resumed, the weight can be maintained.

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ActiveLifeGuide.com / September 2012 / activelife Guide

9


By Clifford Fetters, MD

Health

A

A Guide to Anti-Aging

nti-aging is really a deceptive term. Of course we are all going to age. The American Academy of Anti-Aging Medicine describes their purpose as being “dedicated to the advancement of technology to detect, prevent, and treat aging related disease and to promote research into methods to retard and optimize the human aging process.” I believe that most holistic doctors strive to slow the aging process by concentrating on three areas: addressing emotional stress,

strong social support system, meditation, or utilizing a belief system such as religion in which a higher power is asked to help the healing process. Forgiveness is often a key component. Two of the most common individual modalities in the holistic world are using the Emotional Freedom Technique (EFT) and HeartMath. EFT is a system in which an individual addresses emotional issues with an acupuncture technique that requires no needles or instruments, and the information is offered free online. Many of my patients have found this program to be very useful. A newer and more high-tech

optimizing proper nutrition, and encouraging proper exercise.

treatment modality is the emWave2 from HeartMath. This small, hand-held unit measures heartbeat variability and allows an individual to use biofeedback to balance the autonomic nervous system. Heart rate variability (heart rhythms) has stood out to be dynamic and reflective of inner emotional states and stress. Negative emotions lead to increased disorder in the heart’s rhythms and in the autonomic nervous system, thereby adversely

Emotional stress can be devastating to one’s health; it not only can accelerate the aging process but can also lead to chronic disease. Our thoughts can even change the expression of our genetic code. Healing one’s anger, guilt and previous trauma is important for good health. Traditional treatments are seeing a counselor, prayer, having a

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activelife Guide / September 2012 / ActiveLifeGuide.com

affecting the rest of the body. In contrast, positive emotions create increased harmony and coherence in heart rhythms and improve balance in the nervous system. Over 600 research studies have shown the benefit of HeartMath, and this has been “all the rage” at recent functional medicine conferences. Nutrition is critical to slowing down the aging process. Just like emotions, nutrients have been proven to turn our genetic code on and off. Women who have survived famines have been shown to pass health problems to three consecutive generations. My most important recommendation is to eat real food. Do your best to pick out natural, organic, hormone- and preservativefree, non-genetically modified foods. Concentrate on fresh fruits, vegetables, nuts, seeds and meat. If it comes in a box, bag or can, it is most likely processed and should be avoided. I prefer never to have more than 10% of total calories coming from sweets and desserts. The most damaging dietary mistake in America is the over- consumption of carbohydrates. If the label says 8 g of sugar and 30 g of carbohydrate then the product has 30 g of sugar! Carbohydrates = Sugar. I do recommend you stringently avoid the most toxic foods. Do not eat anything that contains partially hydrogenated fats or oils; they are known to cause cancer and heart disease. They are most commonly found in

baked goods, potato chips and commercial French fries. What I also consider poisonous foods are most commercial sweets, blackened meats, candy, high fructose corn syrup, soda, donuts, and commercial salad dressings made with soybean oil. Exercise is also important for slowing the aging process. Regular moderate-to-vigorous exercise can help prevent or delay the onset of diabetes, insulin resistance, hypertension, obesity, heart disease, osteoporosis, and the falls that lead to hip fracture. Good exercises are either strength training (weight lifting) or aerobic activities such as brisk walking, bicycling, jogging, cross country skiing, swimming, racquet sports and aerobic dance. The most popular pieces of exercise equipment are elliptical machines, treadmills, stationary bikes and cross-country ski machines. A rebounder (mini-trampoline) is one of the most cost-effective indoor workouts. The latest theory on an ideal workout is the PACE workout by Al Sears: Progressively Accelerating Cardiopulmonary Exertion. It involves high intensity workouts for just 12 minutes, 3 to 4 times per week. Check it out online! Clifford Fetters is a medical doctor practicing holistic medicine with Dr. Steve Pfeifer, MD, and physician assistant Doug Ladika. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Carmel, IN 46032. Phone: 317-663-7123. Website: www.HWofC.com


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ActiveLifeGuide.com / September 2012 / activelife Guide

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T

By Stacey S. Conrad, DC, CCSP, CCEP

Health

T

hree years ago I was asked by one of my patients to give my opinion on a nutritional product. At the time, I had never heard of it; but as I began to research it, I quickly realized that what I was looking at was completely different from everything else available. I was reviewing what was termed a “category creating” product. In other words, it was something that would take the place of something currently in the market place—akin to how cell phones have replaced land lines and phone booths, or to how the automobile replaced the horse and buggy. When it comes to aging and even disease, there is one common factor: OXIDATIVE STRESS. Medical journals are full of peer-reviewed published papers on oxidative stress and its adverse effects on human health. The last time I logged on to www.pubmed.gov and searched oxidative stress, there were over 102,000 results to review. What this means is that oxidative stress is a BIG DEAL. Another interesting fact is that oxidative stress is associated

with over 200 diseases afflicting millions of people in the world. As I reviewed the current research on this newly found product, I discovered that most of the research had been performed by third-party groups funded by universities, the National Institute of Health, and the American Heart Association, to name a few. This was, indeed, true breakthrough information that could help everyone. Traditional management of oxidative stress by reducing

throwing cups of water on your house fire to put out the flames. Our body naturally produces many antioxidant enzymes; however, in our early 20s the production of these enzymes becomes less, and our body gets overwhelmed by the free radical production from our stressful lifestyle. Ever wonder why you feel more sluggish as you age, need more time to recover from a night of lost sleep, or have more difficulty recovering from a night on the

Anti–Aging Breakthrough

free radicals has generally involved the consumption of nutritional antioxidants, including antioxidant-rich foods like blueberries. In fact, the use of the term “antioxidants” has become a huge marketing machine. Although these antioxidants work to reduce free radicals, they do so at a 1-to-1 ratio. With the human body producing as many as 300 septillion free radicals daily, this 1-to-1 ratio is like

town with your friends? These are all indicators that you are being overcome by free radicals and oxidative stress. Free radicals are natural byproducts of eating food and breathing oxygen and the metabolic processes that go on in our cells. While most of us consider exercise and fitness to be an active part in keeping us young and healthy, active fitness buffs and athletes

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CORPORATE APPROVED


Cover Story

Know

No Fear Dr. Joseph Kielur:

The Cage Fighting Chiropractor By Matthew Hume | Photograpy BY Dan Brand

J

oseph Kielur isn’t your everyday chiropractor. I walked into his practice one bright, sunny morning and found myself surrounded by plush, leather chairs along the walls of the waiting room and calmed by the music coming through the speakers. Nothing out of the ordinary here. But as I looked to the far wall that led back to Dr. Kielur’s office, my eyes simply couldn’t miss an enormous photo of George Clooney and some guy standing next to him (“the guy” turns out to be Clooney’s stunt double, whom Kielur worked on in the past). A little to the left, and there’s a shot of Dr. Kielur with Mohammed Ali; on the table below, a picture of the doctor with Florence Henderson. (Talk about clients in high places!) Then, pan right to an AFC (Australasian Fighting Championship) poster, and

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in huge font: SOA PALELEI V JOE KIELUR. Yep! Right next to the photo of Soa “The Hulk” Palelei was the imposing likeness of Joe Kielur. This chiropractor isn’t just a chiropractor— he’s a mixed martial arts cage fighter!

The Road to the Cage Back in 2002, Kielur found himself unchallenged by his regular gym routine. So he took up boxing. “I wasn’t looking at this like, ‘I want to be a professional boxer,’” he says. “I just wanted to take some classes to know how to defend myself, as well as get into shape.” As a wrestler in high school and college, a football player in college, and a competitive weight lifter as a young adult, Kielur was used to working hard, but boxing presented a new challenge. He turned out to be a

activelife Guide / September 2012 / ActiveLifeGuide.com

natural, winning bout after bout at the amateur level and soon turning pro, winning two professional bouts. Then, in 2005, Kielur had an opportunity to try his hand at cage fighting. “At that time, cage fighting was becoming popular in the United States—it was an overnight sensation that you’d have to see on pay-per-view—and it was considered an ultimate sport,” Kielur says. He won his first fight at the 8 Second Saloon here in Indianapolis with a knockout. I asked Kielur to “take me inside the cage.” “Walking up and being locked in that cage—no matter how loud it is in the building—you can hear that cage lock,” he tells me. “Your heart beats a lot faster, and you think you’re going to pass out sometimes, and there’s sweat coming down not


A Passion to Serve “I want to be remembered by how I helped others…”


“There’s sweat coming down, not because it’s hot, but because you’re nervous, you’re afraid…”

Feel the Heat


because it’s hot, but because you’re nervous, you’re afraid. The music is incomprehensibly loud—the decibel level is deafening—you can feel the yelling of the people on your chest.” I asked if he wore ear plugs. “No—you wear a mouth piece, gloves—with tape underneath so you don’t break your hands—a cup, and a pair of shorts.” And Kielur loves every minute of it. “The cheer of the crowd is just amazing. It’s very captivating to have the audience patting you on the back and cheering your name.” Obviously, in order to compete successfully inside a locked cage with nothing to protect you but a cup and some tape wrapped around your hands, you’d better be in top physical shape. “People don’t realize how complex it is to get in shape for such an event,” Kielur says. “You have to take boxing, kicking classes, Muay Thai, wrestling, weight lifting and running.” Another challenge Dr. Kielur points to is striking the right nutritional balance—making sure you eat enough to keep your energy up, but doing it in a clean, healthy way. “I don’t have a problem with red meats,” Kielur says. “I just want to stay towards a leaner cut.” A selfdescribed meat-and-potatoes guy, Dr. Kielur finds it hard to eat fish, and he has to force himself to eat his veggies. He’s disciplined about sweets, though. “I absolutely stay away from simple sugars, pastries, and dairy treats,” he says. A cold beer—and goodies from the Flying Cupcake, just a stone’s throw from his office—are Kielur’s biggest temptations. He treats himself occasionally, though. “I think anytime you completely rule anything out, that’s a problem.” When not preparing for a fight, Dr. Kielur works out for an hour a day, five days a week— combining cardio, weights and boxing. For the three months leading up to an MMA fight, though, “It’s a whole ‘nother ballgame,” he says—“another full-time job.”

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fighting Demons What goes on in Kielur’s mind as he’s fighting an opponent? “I was big as a child,” he tells me, “and I was the victim of bullying.” A good student, Kielur was pushed ahead a grade in school, so not only was he singled out for his heft, but for his young age. “I’m sensitive to kids who are bullied and would like to see an absolute stop to bullying—have classes so parents know how to stop it, to identify it. Life is tough enough as it is. I think that in my fights as a grown man, I feel like I’m fighting back against some of those bullying instances as a kid,” Kielur says. “When I walk in the ring, there’s people I will see in my mind, that terrorized me as a child. Being bullied doesn’t make you weak; being bullied means you were in a bad position.”

Inspiring Others Dr. Kielur identifies his mission in life as helping others with chronic, long-term neck and back problems. “We see a specific segment of people that we help with disc decompression, using DRS protocols. This may be the answer for people who have had failed back surgeries or other treatments that didn’t work—this is done differently,” he says. “I’ve had neck and back problems—I know

activelife Guide / September 2012 / ActiveLifeGuide.com

what it’s like not to be able to get out of a chair. When I’m dead and gone, I want someone to mention my name and say, ‘He helped my mom and dad.’ I want to be remembered by how I helped others—that I reached out and helped others enjoy their life.” In addition to improving lives through his chiropractic care, Kielur desires to be a life coach—and in fact, he’s already making that desire a reality. “I’m available now for speaking engagements—I do presentations on myself and the fighting, getting in shape, how to achieve goals. It’s about motivating others.” (Interested? Call Dr. Kielur’s office for information.) Kielur’s best advice for those looking to get in better shape is simply: “Don’t worry about what other people tell you to do—focus on what you enjoy.” Kielur enjoys getting a workout by hiking park trails. “You can do an hour-long workout that’s amazing because you’ve been in touch with nature,” he says. He says that you can even make sweeping the floors of your house into a good workout! “Ultimately, don’t try to exceed what genetics has provided you,” he says. “Enjoy what you have, and love yourself for who you are—embrace the gifts that you’ve been given.” His April 2012 fight against Soa “The Hulk” Palelei was Kielur’s first cage fighting loss. At 50 years old, Joseph Kielur is roughly twice the age of other cage fighters. “I would like to be the oldest person ever to have stepped into the ring for the UFC here in the United States,” he says. “Not only to fight, but to win the fight.” It’s part of that call to motivate that Kielur feels. “I’m 50 years old, and I can still compete at a national level with people in their twenties. I want to encourage others my age to get into shape and put themselves at a higher level of health and wellness—to inspire them to do better in their own lives.”


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Got questions?

Ask Laura Q+A

Dear Laura,

I admire you for your determination and success. You manage to maintain an athletic, healthy physique year round—how do you do it? I read your story about losing the baby weight and I was very impressed! I have been trying to regain my pre-baby body for almost two years now, but I can’t seem to get on the right track. What was your number-one tool in order to get back into shape? –LINDA

Dear Linda, There are different factors to look at when it comes to fat loss and getting into shape, especially after a having a baby. It’s especially difficult when you seem to not have enough hands and you are trying to take care of an infant, a home and yourself. I will say that one of my main tools in order to get back into shape after having my son was setting goals.

Goal Setting and Weight Loss First of all, let’s say that you will slip-up from any plan you put in place—it is human nature. Accept that it will happen, and don’t give up on your weight-loss plan when it does. Just get yourself back on track and accept that the slip-up was part of the “journey.” More important is goal setting. Goal setting falls into two different types:

1

Shortterm goals

2

Medium- to long-term goals

Both are important to losing weight! The long-term goal is usually what makes us decide that we want to lose weight. The idea of losing 10 lbs., 20 lbs., 80 lbs.—whatever you may want—is what will trigger you to start in the first place, so it is an important motivating factor. From time to time, when you lose sight of why you are trying to lose weight, it is important to remember that long-term goal. Remember what you wanted to look like and remember why you are doing this. Use it to keep yourself on track, to see the “bigger picture,” and remember it is the picture that is bigger…not you! We are often motivated by the here and now, though, which is why shortterm, achievable goals are so important in weight loss. A short-term goal will help keep you from straying right now. Want to lose two or three pounds this week? You know you won’t do it by reaching for the ice cream. So a shortterm goal is more likely to affect your decision making in the here and now. What the goals are depends on you, what you are trying to achieve, and how well you know your own mind and body. But 99% of the time, goal setting is a powerful tool to help you stick to a weight-loss regime. Don’t skip out on it and decide on the general “I just want to lose weight” idea instead—that won’t get you anywhere. ActiveLifeGuide.com / September 2012 / activelife Guide

23


Training

24

activelife Guide / September 2012 / ActiveLifeGuide.com

For more routines you can do at home, visit activelifeguide.com


GET YOUR DREAM ABS FAST WITH THIS EFFECTIVE ROUTINE.

Amazing BY ABBY FOX | PHOTOGRAPHY BY DAN BRAND | MODEL BREE HARBIN

Abs! We are in the midst of pool season, and that itty-bitty bikini keeps getting thrown back in your closet. With these moves, you will feel tight and toned, ready to rock any suit or outfit during these hot temps!

1. Hanging

Leg Lifts

Primary muscles in action: Abdominals

Inhale when legs are hanging, allowing your abs to open up; then exhale as you contract your abs to lift your legs. Focus on crunching abs before legs start moving so that you avoid using hip flexors only. This movement can be modified by using a Roman chair with a back rest.

A

B

ActiveLifeGuide.com / September 2012 / activelife Guide

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2. Reverse

Crunch

Primary muscles in action: Abdominals

Simply extend your hips into the air instead of your torso, as you would for a regular crunch. Keep your head and shoulders on the bench, and exhale as you crunch your feet towards the sky.

A B

3. Bunny

Hops

Primary muscles in action: Abdominals

Support your upper body by placing hands on bench, and use your core strength to hop side to side with both feet. This movement can be done on the floor for beginners.

26

activelife Guide / September 2012 / ActiveLifeGuide.com


4. Army

Crawl

Primary muscles in action: Abdominals

Place your feet on sliding discs while your elbows support you in a plank position. Keeping abs tight and back strong, walk with your elbows one after the other. This movement can be done with knees on the discs for beginners, or from a push-up position for advanced.

A B

5. Wood

Chops

Primary muscles in action: Abdominals

A

B

Stand next to cables, keeping arms extended and straight to focus on crunching your obliques. Inhale while stretching, with straight legs; then exhale while reaching arms down to opposite knee, doing a slight bend.

ActiveLifeGuide.com / September 2012 / activelife Guide

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By Chuck Lehman, owner Any Lab Test Now, Carmel

Health

T

echnological advancements happen every day, and our quality of life improves with each new device or process created. Scientific discoveries in the medical health care field have resulted in years being added to the average person’s life expectancy. A more recent discovery does not directly add years to our life; but it does open the window so we can view what could be the remaining years of our life.

Telomere is a word that you may not be familiar with, but it may be one of the most critical components in determining our remain ing years of life. Telomeres are the sections of genetic material at the end (tip) of each chromosome; their primary function is to prevent chromosomal “fraying” when a cell replicates. As each cell replicates (and ages), its telomeres become shorter. Eventually, the telomere becomes too short to allow for reproduction. The cell stops dividing and will ultimately die. This is a normal biological process that we could commonly think of as aging. Scientific research and testing has shown that chromosomes can normally divide about 60 times before the telomere is too short to replicate. Since none of us are created identically, it follows that our chromosomes and telomeres are not the same. Some people are born with telomeres that are able to replicate more than 60 times, and some less. In addition to what we’re born with, what we do in our early years impacts the health of telomeres. Diet and physical activity (or lack thereof) is another factor in cellular health. The most vulnerable years

28

seem to be those beginning in the late teens and going into the mid-fifties. It’s these decades of influence that will determine how well the cell(s) and telomeres are prepared for the normal aging process that no one can escape. The science of telomeres is getting very interesting. A test has been developed to accurately measure telomere length, and the results provide an assessment of your biological age. By comparing the numbers to normal population, an evaluation is made on how

won’t hurt us. In this case, it may be better to know so we can proactively work to improve things. The Today Show did a report on telomeres that you will find interesting. Here is the web address to the story: http://www.youtube.com/watch?v=xI70O69EZY8. (Or, you can Google “today show telomere.”) Either way, it’s powerful and certainly worth watching (for 6 minutes)—and it will give you more insight on the subject. Everyone has heard the following: “If I knew I was going to live this long, I would have taken

Know Yourself rapidly someone is aging. This is the best method to make a structural analysis of chromosome change. That’s the good news. The bad news is that the test is really accurate and tells you like it is rather than what you want to think it is. When we’re feeling good and all is well, do we really want to hear any bad news? Sometimes we think that what we don’t know

activelife Guide / September 2012 / ActiveLifeGuide.com

better care of myself.” There’s a little of that thought in the video, too. The facts prove that it’s never too early (or late) to start living healthier. With the availability to “see” inside the body, we have no excuse to say we didn’t know. Unfortunately, there is no known magic pill or supplement to immediately extend the length or health of the telomeres at this time. As with many advancements, this

is a process where each step will be small. Rather than an instant cure or fix, there are a variety of things we can do to help—and lowering oxidative stress is the place to start. A diet with a large amount and variety of antioxidants that lower oxidative stress will slow telomere shortening. Consumption of fresh and relatively uncooked fruits and vegetables, mixed fiber, monounsaturated fats, omega-3 fatty acids, cold-water fish, and high quality vegetable proteins will also help preserve telomere length. Eliminate refined carbohydrates, fast foods, processed foods, sodas, artificial sweeteners, trans fats and saturated fats. What we eat is obviously very important, and WHEN we eat is also a major factor. We often eat too late in the day; a good guideline would be nothing after eight. Fasting for 12 hours each night and getting adequate rest is essential. This gives the body the necessary time to process nutrients properly and will help lower oxidative stress. In addition, it is advised to reduce total daily caloric intake and implement an exercise program. Research shows that excess weight (high body-fat ratio) is detrimental to telomere length. Exercise not only tones the muscles, but it also helps maintain weight and improves the cardiovascular system. As research continues you will be hearing more about telomeres. In a few years, it’s likely that knowing your telomere numbers will be as common as knowing cholesterol now. The technology for testing telomeres is here now, and it comes down to this: Do you want to know?


By Elizabeth Dickey, CPT

Health

Exercising to Decrease

Joint Pain

Can exercise really help?

I

t may seem counterintuitive to exercise in order to lessen the pain of osteoarthritis, but studies show that physical activity can both prevent the development of osteoarthritis and improve joint function. There are a few instances, such as participation in sports with a high risk of injury, where exercise can increase the likelihood of incurring arthritis; however, physical activity generally improves joint health. The benefits of exercise for arthritis include increased muscle strength and joint stability; increased flexibility; preventing deformities; decreased inflammation and pain; maintaining healthy cartilage; and the promotion of weight loss.

So where can you start? The type of exercise that is most effective for you will depend on the location and severity of your arthritis. Activities that have been found to be beneficial for individuals with osteoarthritis include walking, cycling, yoga, tai chi and pool exercise. Strength and stability exercises for the knees, hips and ankles are necessary to maintain strength, mobility, balance and gait. As always, check with your health care provider before beginning a new exercise routine. After that, it is best to meet with an exercise professional who can guide you to the best exercises and the correct form to prevent injury. If you begin exercising on your own after talking with your doctor, it would be best to begin adding exercise into

your life gradually. Just like we wouldn’t expect someone to run four miles without training, we don’t want you to begin exercising every day of the week right off the bat. Start with three days per week of light exercise and work up to five to seven days per week. The Arthritis Foundation is a great resource! They sell exercise videos that you can do in your home, including yoga, tai chi, stretching and strength training. Make sure to follow the “two-hour pain rule” after exercise. This means that if two hours after an activity there is still pain in a joint, the intensity or duration should be decreased. In addition to the benefits for arthritis, exercise improves sleep, blood pressure, blood sugar maintenance and general quality of life.

Sometimes it is hard to find motivation to exercise—if that’s the case, try a new form of exercise or recruit a friend or family member to exercise with you. Living with chronic pain from arthritis can be disheartening and at times debilitating, but incorporating physical activity can improve your quality of life and slow the rate of osteoarthritis progression.

At The Next Step, clients train with professionally certified trainers in a oneon-one setting inside private exercise rooms using state-of-the-art equipment. Our trainers specialize in performance and rehabilitative training that incorporates stretching and massage as well as targeted exercises to correct muscle imbalances and improve muscle function.

ActiveLifeGuide.com / September 2012 / activelife Guide

29


By Kim Barnett

Success Story / Fitness

Don’t get a black heart and die, Mommy...” BEFORE

O O

The Journey from Smoker, to Junk Food Junkie, to Beachbody Success Story!

n Jan 7, 2012, on

that first year. I did everything I could to pretend

my 10-year smoke-

it wasn’t happening. Reality hit me hard, though,

free

the night I had to read off a number located on

anniversary, myself

my broken clothes dryer for customer service. I

standing in front of

couldn’t reach it because of my weight. I hung

the mirror. Reflected

up with them, devastated and embarrassed,

back at me, with a

and sat there on the floor for hours crying…what

confident smile, was

happened to me??

I

found

the woman I’ve always wanted to be. So I stood there for a moment, remembering the past years and how the decisions I made every step of the way helped me to become her.

For years, I didn’t know how to take a stand for myself. It took my daughter pleading with me to quit smoking because she didn’t want me to “get a black heart and die.” As a single mother, this broke my heart. A 7-year-old shouldn’t be worrying about her only parent dying; she should be playing with her dolls. So I quit smoking four days after her birthday. Unfortunately, my solution to not smoking was to sit on the couch and eat my way through my withdrawals. As a US Army/Desert Storm veteran, I was trained to be physically fit. I justified all that eating by telling myself it was more important to stop smoking, and that I could worry about the weight later. The problem was that I kept eating poorly even after I developed hypertension and was put on medication. Aside from the medical issues, it was hard to physically move around; the excess weight was uncomfortable and out of control, to the point that I gained 58 pounds

30

Facing Reality It had been a year of being smoke free and engaging in “eat-everything-in-sight” behavior, and I dreaded the walk up to that scale! I weighed in at 208 pounds. For three years I struggled as I tried low-carb diets, low-fat diets, cabbage soup diets, no-sugar diets—and I went from one exercise program to another. I couldn’t get my nutrition and exercise to happen at the same time. One night, sleepless and depressed, I stopped flipping channels long enough to see the infomercial for Turbo Jam, and it got my attention, FAST! I bought it, pushed play, and the pounds came off! It was FUN, and I worked the 58 pounds off in less than a year!

A Real Transformation

Using the Beachbody programs helped me get fit and healthy, and being a part of the Beachbody community led me into some great friendships and huge rewards. Having gone through a complete round of Power90 and P90X, and a second round of P90X with the

activelife Guide / September 2012 / ActiveLifeGuide.com

AFTER

new P90X-Plus program, I’m working now with their new programs, Les Mills PUMP and Body Beast. In one year, I went from crying on the floor to a bikini at the beach, and I was also named the 2007 $250,000 Beachbody Weight Loss Transformation winner. Dreams really can come true when you work hard for them! Through Beachbody, I have learned proper nutrition again and have lost 85 pounds. I always try to eat a clean diet, with one cheat day each week. Better yet, my doctor declared me to be hypertension free, and I’m completely off of meds. I’ve inspired her so much that she’s asked me to speak at her public health seminars, which is so rewarding and exciting for me. Finally, I fulfilled a dream of hitting the bikini physique competition stage before I hit 40, and I can’t wait to get back to it—I’m in training right now. I love my new healthy lifestyle, and I never want to go back to the way I was… EVER! I made a promise to my daughter that I would be around a long time for her, and I intend to keep that promise! If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at editorial@activelifeguide.com


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Nutrition

Eating Clean CA N Taste Good! W

hen you hear “clean eating,” it’s easy to imagine a tasteless plate of chicken breast and broccoli. Well, you are right, that would be very CLEAN! Just remember: clean, or healthy, does not have to be bland. Try these tricks to staying clean while still enjoying flavors and dishes you love. If you take the time to be creative and plan what you are going to eat, you will be more likely to eat healthy again. It will get easier and easier to make these foods taste great, and making the right choices will soon become a habit!

Why sacrifice flavor while nourishing your body?

TASTY TIP: Use spices and herbs to flavor your meals. You will be Phil “Ox” Stockton

Abby Fox

surprised at how powerful they are! Also, remember that salt and pepper are fine, but butter is not!

Vegan Spinach and Artichoke Dip 1/2 yellow onion, diced 1 package frozen, chopped spinach (thawed, drained and patted dry) 1 jar marinated artichoke hearts 1 tbs. olive oil 1 package firm silken tofu 1/2 cup nutritional yeast flakes 3 garlic cloves 2–3 tbs. apple cider vinegar 1 tsp. dried basil 1 tsp. dried parsley 1/3 tsp. cayenne pepper 1/2 tsp. black pepper Preheat oven to 350 degrees. Sauté onion, spinach and artichoke hearts in olive oil until onion is soft, around 5 minutes. Blend together tofu, yeast, garlic, vinegar and spices in blender until smooth. Combine all ingredients. Spoon into nonstick baking dish and bake for 15–20 minutes, or until lightly browned. Serve warm with pita bread.

ActiveLifeGuide.com / August 2012 / activelife Guide

33


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Building Hope. Not Just Bodies.


Making Strides of Indianapolis Celebration Plaza in White River State Park Indianapolis, IN

Walk begins at 9:00 a.m.

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Š2012 American Cancer Society, Great Lakes Division, Inc.

Saturday, October 20, 2012


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September 2012