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MAY 2012

May 2012

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The Skinny on Body Fat

SHAPELY

SHOULDERS ROUTINE Depression,

Anxiety and Mood Disorders

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activelife Guide

MAY 2012

FEATURES +

COVER STORIES 9 The Skinny on Body Fat

10 Depression, Anxiety and Mood Disorders

13 Optimizing Your Metabolism at Any Age

14 Reward? Or Increased

Risk? Look in the Mirror

20 Bioidentical Hormone Treatments—Get Your GROOVE Back!

22 Shapely

Shoulders Routine Fitness Model Jennie Gray

26 Seeing Is Believing 29 Roasted Red Peppers Stuffed with Kale & Rice

30 Statins & Exercise 32 Success Story Lynn Koser

16

The Race Car Driver Next Door Simona De Silvestro

Vol. Issue 05 (#55)

Women’s Health Issue

www.activelifeguide.com

alG

ActiveLifeGuide.com / May 2012 / activelife Guide

5


LETTER FROM OUR AMBASSADOR

Readers—Start Your Engines!

activelife Guide

Your guide to a healthy lifestyle

EDITOR - IN - CHIEF EDUARDO PEÑA

ALG AMBASSADOR ALEASHA SHOLES

Do yoga! Find a studio and buy a DVD to use at home

MEDIA RELATIONS

when you can’t get to the studio. Yoga helps build strength,

ANNA REED

increase flexibility, and helps you learn to calm your busy

SENIOR WRITER

mind!

MATTHEW HUME

Be active! Make the commitment to engage in physical

CONTRIBUTORS

DALE GUYER CHUCK LEHMAN ELIZABETH DICKEY CLIFFORD FETTERS STACEY CONRAD BALA RANGASWAMI FAYE PETERS

activity that gets your heart rate up. Do any of the following activities for a minimum of 30 minutes each day and switch up your routine to keep it interesting…

Join a gym that has group fitness classes, including spin

FITNESS EXPERTS

and cardio classes. Let someone else guide you through an

LAURA MARENCO

hour-long workout!

PHOTOGRAPHER DAN BRAND

Take your workout outside with the following activities—

Take a hike in any one of the surrounding state parks

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

located on the outskirts of the city or locally.

A

Ride your bike and add resistance, or bike up hills to

ACCOUNT EXECUTIVES DEBBIE SAPPER dsapper@activelifeguide.com Phone: 317.507.5652

maximize your workout!

Swim! Actually swim laps instead of sunbathing—jump in s the saying goes, “April showers bring May flowers”—and beautiful are the flowers now! For us in Indiana, May not only means blooming flowers and trees, but it means

emerging from our indoor activities and moving it outside into the sunlight. May means longer daylight hours, more energy, parks, hikes, the Mini Marathon and, how could we not mention it, “the greatest spectacle in racing”—the Indianapolis 500-Mile Race! activelife Guide chooses to celebrate women’s health this May and is featuring IndyCar driver Simona De Silvestro. De Silvestro is a world-class driver that works hard, on and off the track, to stay in peak physical and mental condition and at the top of her game. You don’t have to be a world-class athlete to be at the top of your game physically and mentally. To improve your physical and mental fitness is a series of choices involving exercise and physical activity, diet, relaxation time and organization or planning. Here are my own personal tips to promote total body wellness:

Plan your meals and snacks for the week to include lots of fruits and vegetables, lean protein and complex

and have fun!

DESIGNER

Grab your racket! A great workout and super-fun outdoor

MARIALIDA GARCIA

activity is tennis. There are tons of public courts, and chasing that ball burns a lot of energy!!

CIRCULATION ACTIVE LIFE GUIDE CORP.

Join one of the many races in Indianapolis and surrounding areas. There are many races with varying levels, walking or

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

running, and of varying lengths. Online training schedules act as a trainer for the longer races.

COMMENTS & FEEDBACK editorial@activelifeguide.com

Make the commitment now to get up, get moving, and get

SUBSCRIPTIONS

fit! The above activities can be done with children as well. You are showing them now how to live their best by your example. Why not make the choice now to look and feel your best?

Aleasha Aleasha Sholes Shipman Co-owner of Yoga Monkey & Fitness Wife, mother to a 4-year-old boy, and currently pregnant with baby number two—still active and engaging in all of the above activities!

carbohydrates. Wash and pre-cut vegetables and fruits as appropriate and keep these on hand for quick snacks to-go.

BRUNO FRANCESCON bfrancescon@activelifeguide.com Phone: 317.691.7370

admin@activelifeguide.com

_________________________ BE ACTIVE, LIVE WELL _________________________ © 2012 ACTIVE LIFE GUIDE CORP. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com activelife Guide is published monthly by active life Guide Corp. 6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by active life Guide Corp. activelife Guide is a registered trademark of active life

www.yogamonkeyfitness.com

Guide Corp.

Planning and preparation cut down on impulse eating and unhealthy choices.

Which topics do you want us to tackle?

hydrated. This will cut down on impulse snacking.

6

that you consult with your physician before

Keep a large water bottle on hand at all times, and drink water throughout the day to stay

activelife Guide strongly recommends

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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

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By Elizabeth Dickey, CPT

Health

The Skinny

on Body Fat

exercises on two or three nonconsecutive days each week. Each strength-training exercise should be executed for 15–20 repetitions with a weight that allows you to maintain the correct form. A certified personal trainer can teach you correct form as well as provide accountability, motivation, and the knowledge base to continue exercising on your own.

Lose That Excess Fat!

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s a woman, I am concerned with maintaining a healthy weight in order to have the energy to take care of my family and be successful at work, lower my risk of disease, and of course to feel confident in my own skin! At some point, we have all attempted to lose weight through diet alone—because really, who enjoys sweating for hours on end? This, however, becomes detrimental because restricting calorie intake actually decreases muscle mass. This effect becomes magnified as early as our 20s, when we can begin to lose a half-pound of muscle each year! This impacts our health greatly if we continue to lose muscle: Metabolism will slow down, leading to weight gain and an increased risk for disease.

Women’s Health Issue

As women reach menopause, lower levels of estrogen lead to a decrease in bone density and the movement of fat storage to the abdomen. Excess fat, especially of the abdomen, is particularly connected with breast cancer in postmenopausal women, along with cancers of the esophagus, pancreas, uterus, kidney, colon and rectum. Losing excess fat is the best way to decrease your risk for cancer as well as diabetes and heart disease! How do you determine if or how much excess fat you need to lose? One of the best ways to determine if you need to lose weight is to measure your body fat percentage. This is commonly measured using a bioelectrical impedance unit or skin-fold calipers. After testing, you will know the approximate

ratio of fat to muscle that your body contains. Muscle makes up about half of your lean body weight, and women should aim for a body-fat percentage that does not exceed 31%. The good news is that we can reverse the rate of muscle loss and keep our metabolism going by strength training! Muscles that are not conditioned only burn a few calories each day, but muscles that are developed through strength training burn many more calories per day. In fact, three months of strength training increases your metabolism so that you burn an extra 100 to 120 additional calories each day! Ladies, we don’t have to train like body builders to reap the benefits of strength training. A general recommendation is to perform two sets of 8–10

In addition to maintaining muscle and metabolism, strength training also helps maintain bone density and can even increase it! Osteoporosis affects over 35% of postmenopausal women, making strength training an asset in the fight to avoid the disease. Any form of weightbearing exercise, such as walking, strengthens bones; however, strength training has the added benefit of building muscle at a faster rate, giving your metabolism a boost. Cardiovascular exercise is important for maintaining your health, but maintaining your muscle is just as vital. I encourage you to give strength training a try—a workout can take as little as 30 minutes. As the theme of National Women’s Health Week says: It’s Your Time!

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 / May 2012 / activelife Guide

9


By Clifford W. Fetters, MD

Health

thyroid and adrenal levels, and we check the urine for urinary pyroles. Once diagnosed, most patients make a dramatic recovery by simply treating with magnesium, zinc, B6, evening primrose oil and a multivitamin specifically directed for patients with high oxidative stress.

Depression, Anxiety and Mood Disorders

E

veryone experiences episodes of feeling down, blue, sad or anxious. It is normal to have good days and bad days. Personally speaking, some days I feel great and other days I feel down for no reason—but on the average day I feel just fine. True anxiety, depression and mood disorders represent a chronic condition in which these abnormal feelings persist. I started my medical practice in the summer of 1988, one year after the release of Prozac, which became the most popular antidepressant of all time. Finally, we had an antidepressant with few side effects to treat both depression and anxiety. The efficacy of this drug solidified the belief that depression and anxiety were truly chemical disorders rather than personal weaknesses. By simply raising the levels of one brain chemical— serotonin—symptoms of anxiety, depression, OCD and many phobias greatly improved. Over the next few years, most primary care doctors, including me, became experts in diagnosing these conditions. Unfortunately, the benefits of Prozac and other SSRIs

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such as Paxil and Zoloft often wane. The recurrence rate of depression and anxiety is high, even after a usual course of treatment, and there are side effects such as fatigue, sexual dysfunction, and the induction of mania in patients susceptible to bipolar disorder. Overall, the benefits outweigh the risk for most individuals. Unfortunately, it turns out that all the standard medications designed to treat anxiety, depression, mood disorders and schizophrenia benefit the symptoms, but obviously not the underlying cause. Over the years, my style of medical practice changed towards holistic functional medicine. The natural medicine treatment protocols were still a cookbook approach, and they seemed to be aimed at symptoms, rather than treating the underlying cause of the disorder. About three years ago, one of my patients signed up his schizophrenic daughter for my concierge practice. He mentioned that a one-month treatment program in California would cost him $30,000, so he thought it would be more cost effective to sign his daughter up for a one-year contract with me to try to make her better. At that point, I did not even attempt

activelife Guide / May 2012 / ActiveLifeGuide.com

to treat schizophrenia. The antipsychotic drugs used to treat schizophrenia had potentially serious side effects, and I left the treatment up to a patient’s psychiatrist. My goal is to try to find the root cause of any disorder. After considerable research, I discovered the work of several amazing physicians. In the late 1960s, Drs. Abraham Hoffer, Carl Pfeiffer and others found that there are three major biotypes involved in these conditions. They are pyroluria, being an undermethylator, and being an overmethylator—and these three disorders are diagnosed with laboratory tests. Pyroluria is found in patients with high oxidative stress, usually secondary to undermethylation, which leads to a deficiency in zinc and aracidonic acid and impaired B6 function. This disorder usually leads to a personality that is prone to pessimism, overwhelmed by criticism, significant anxiety and internal tension, mood swings, depression, social withdrawal and sometimes mania. The tests we use to screen for all these disorders are whole blood histamine levels, zinc, copper, ceruloplasmin, a complete blood cell count, chemical profile,

Individuals with undermethylation are more prone to be compulsive, have phobias, obsessions, addictions, perfectionism, seasonal allergies, autoimmune conditions and depression. These individuals have low copper and ceruloplasmin and high folic acid. They usually are prone to seasonal allergies and headaches, and usually have elongated fingers and toes, a lean build and rapid metabolism. They respond well to magnesium, low-dose B6, zinc, B12 and inositol. They sometimes require SAMe, methionine or trimethylglycine. Individuals with overmethylation have low folic acid levels and histamine levels. The personality type is usually that of anxiety, depression, low motivation, insomnia, and obsessions and compulsions. Untreated, these individuals may develop racing thoughts, hallucinations and even psychosis. Physically, overmethylators usually have plentiful hair, a youthful look, and a tendency to be overweight. They usually respond nicely to niacin, vitamin C, folic acid, zinc, manganese and molybdenum. Sometimes we use vitamin B6 and choline. For individuals who do not respond to the usual treatment, I recommend genetic testing for the 32 most common genes that effect methylation.

Clifford Fetters, MD, and his physician assistants Doug Ladika and Karin Henderson, practice functional holistic medicine at Health and Wellness of Carmel, 11900 N. Pennsylvania St, Carmel, IN 46032. Phone: 317 663-7123 www.HWofC.com Women’s Health Issue


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R By Dale Guyer, MD

Health

Resolutions made in January are often frequently forgotten—only to be re-inspired by the bathing-suit panic of an approaching summer. For many, especially when we hit 40 and beyond, the body manifests a stubborn refusal to conform to its younger efficiency of reshaping itself when stimulated by a more optimal diet and exercise program. While your can exhibit

metabolic

maturing body a frustrating

sluggishness,

we need not abandon all hope and throw in the towel. The problems are often hormonal imbalance, nutritional deficiencies, increased stress and less physical activity. While a lot of problems over the years get blamed on hormones, their inevitable decline in middleage years (for both genders) will often lead to a slower metabolism and gradual, or accelerated, weight gain. Additionally, as if metabolism issues were not frustrating enough, the list of symptoms associated with declining hormone levels expands to include: decreased energy, cloudy thinking (“brain fog”), poor muscle tone, decreased endurance, melancholic mood, diminished enthusiasm, poor libido, aches and pains, poor strength and an overall lower

zest for life.

The biological contribution to your “forty-something” reality can often be defined by simple blood tests to measure levels of your metabolismregulating hormones such as testosterone, DHEA, thyroid and growth hormone. When deficiency or imbalance exists, using bioidentical—or natural hormone—therapy (as described in Suzanne Somer’s Women’s Health Issue

Optimizing

Your Metabolism at Any Age The Sexy Years) can be, in my experience with patients, life restorative for overall health and appearance. Another key to hormone balance is maintaining optimal vitamin D levels. Studies have shown that nearly 80% of individuals living in the northern latitudes will become deficient in vitamin D during the winter months. Vitamin D stabilizes hormone balance and also supports the immune system and regulates inflammation. I have been impressed that a single shot of vitamin D (which we do in the fall for our patients) has been

extraordinarily effective in the prevention of cold and flu during the winter. It also helps manage optimal body composition. The bottom line is to be sure to have your vitamin D levels checked. HCG can also be helpful in jump-starting your body’s fatburning metabolism. This tends to be very helpful during the holidays, when caloric excess can become more tempting. For those who need enhanced “calorie control” due to cravings, temporary use of weightloss medications such as phentermine can be adjunctively helpful. “Carb craving” is a

special consideration, and most individuals will see a particularly notable improvement with chromium supplements and lipoic acid. Both of these compounds can be effective in supporting insulin function. In essence, you have a lot more options with your weight loss and metabolic goals than what you may have assumed. Often, just paying attention to the sublime contributors of your metabolic efficiency can make a tremendous, and welcome, improvement in your overall energy, well-being and weight loss success.

ActiveLifeGuide.com / May 2012 / activelife Guide

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Health

By Stacey S. Conrad, DC, CCSP, CCEP

R

eward?

Or Increased

Look in the Mirror energy, sleep better, and improve your self-esteem—and that’s only the beginning of the positive effects. If you do not exercise…you should make time to do so! Thirty minutes of light stretching first thing in the morning will do wonders for you. Add in 30–40 minutes of resistance training, Pilates, yoga, cardio or any type of exercise that you enjoy, and you will reap even more benefits. There are, however, some inherent underlying risks with exercising that increase your potential for injury and the development of chronic pain disorders. The most basic element that affects your performance—and your risk for injury—is your posture. Maintaining good posture is not just about standing up straight. It’s important to have some simple tests performed to establish your baseline for posture.

W

hen it comes to exercise, everyone has an opinion. If you are an avid exerciser, you will feel better, have more

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Risk?

Your posture begins with the alignment of the 26 bones in each foot—that’s 52 of the 206 bones in your body. The feet are the foundation for your knees, hips, pelvis and spine. Do you realize that you spend virtually your entire life on hard, flat surfaces like concrete, asphalt, tile and hardwood? This destroys your posture, from your feet to the top of your head. If the posture of your feet is not correct and you are pushing your body to perform aggressive exercise, you are at greater risk of developing an injury or pain pattern anywhere in the body. Why do you think so many runners experience foot, knee, hip and lower back or neck complaints? Once the posture begins to deviate from normal, the soft tissue component of ligaments, muscles, tendons and

activelife Guide / May 2012 / ActiveLifeGuide.com

fascia have to deal with the increased stress and strain. Common health problems that are frequently reported in association with abnormal postures include:     

tension headaches overuse syndromes easy fatigability decreased sports performance decreased healing capacity

Cailliet, R.: Soft Tissue Pain and Disability, 2nd ed. Philadelphia: FA Davis, 1988:13. Many postures are subtle and difficult to observe. For a simple self-exam, stand in front of a full-length mirror in your undergarments, stand in a relaxed position, and observe any asymmetries in your posture. When you notice imbalances, it’s time to act. Don’t wait for symptoms and damage to occur! Get professional help to correct your posture. Most joint and muscle pain is related to core posture abnormality. Pain and degeneration of joints are your body’s attempt to adapt to the additional stress load on the tissues (Wolff’s Law and Davis’s Law). Don’t ignore the power of correcting your posture. If you are taking over-the-counter pain meds and experiencing frustration with recurrent injury, or if you lack the performance you desire, maybe you should get your posture and body balance evaluated. It is simple, painless and inexpensive to be proactive compared to the common reactive method of symptom treatment. Every day you look in the mirror, what do you see?

Women’s Health Issue


By Matthew Hume

16

activelife Guide / May 2012 / ActiveLifeGuide.com


COVER EXCLUSIVE

The

Race Car Driver

Next Door Simona De Silvestro Who needs to be in shape to drive a car? After all, a car does all the work for you! You just have to sit there and let the engine carry you. Right? www.hvmracing.com

Photographs by Dan Brand

ActiveLifeGuide.com / May 2012 / activelife Guide

17


S

top right

there—nothing could be

further from the truth for a professional race car driver! activelife Guide proudly welcomes IndyCar driver Simona De Silvestro as she zooms into the spotlight this month, and Simona sets the record straight. “Everyone thinks it’s easy,” she says. But in a cramped cockpit, traveling at speeds of over 200 mph, and with no power steering to help navigate those turns, things aren’t as easy as they may appear to be. “It gets really hot in the race car, and your heart rate stays at 160 to 180 beats per minute for two

18

hours. It’s really physically challenging.” Suddenly, 70 mph on the Interstate, with automatic transmission and climatecontrolled comfort, presents itself as a leisurely Sunday stroll.

A Strange Lullaby Born and raised in Thun, Switzerland, Simona gravitated towards racing from an early age. Some children succumb to sleep with a simple lullaby. Simona’s father tells her she was only quiet as a baby when racing was on TV. Racing in her first go-kart by age 6, Simona describes a tomboy-ish childhood. “I was pretty active—played outside. I enjoyed

activelife Guide / May 2012 / ActiveLifeGuide.com

skateboarding and liked sports,” she says. She excelled in both tennis and racing, but by age 12, Simona’s parents made it clear that she couldn’t do both. How’d she come to make the choice? “Speed is something I’ve always liked,” she says. “Driving a road car, it’s pretty fun when you take a corner—in a race car, it’s ten times ‘funner’!” Simona moved to the United States in 2006 and right away started making her mark. That year saw Simona complete her first season in the Formula BMW USA championship, placing fourth overall. She also placed at the U.S. Grand Prix that year, and was the first woman Women’s Health Issue


ever to make it onto the podium at the Indianapolis Motor Speedway. In 2009, Simona took her success to a new level. She won four races, earned four pole positions, and took the podium nine times, giving her a thirdplace finish overall that season in the Atlantic series. “It was a great team, and everything came together. It was really exciting,” she says. And what does Simona think about the Indianapolis Speedway? “Every driver knows the Indy 500 is the biggest race in the world,” she says. “For me, winning Rookie of the Year [in 2010] was a special moment. It’s been a dream come true to race at the 500 two years in a row.” (Watch for Simona this year at the track as she attempts to make it a third!)

Trials of Another Sort Last April, while preparing for the 2011 Indy 500 qualifications, Simona experienced a setback that came in the form of a fiery crash, leaving third-degree burns on both her hands. “It was the first time I doubted if I wanted to get back in a race car,” she tells me. This was a difficult time for Simona, but she convinced herself to climb back in the driver’s seat. “If I’m still having fun,” she thought, “then I’m made for it. If I’m afraid, then I should find something else to do.” Fun successfully fended off fear, and Simona qualified for the 2011 Indy 500 on the first day of qualifications. “Every athlete has a low—it’s a rite of passage,” she says, frankly. It took some time to build up her confidence again, but 2012 looks as promising as ever. A strong body and a strong mind go hand in hand, and Simona’s reaction to her 2011 crash is a fine example of this. “Some races are not going to go the way you want them to—you can’t get down on yourself,” she says. “When things don’t go the way you want, you have to be positive.” To be a successful race car driver requires the complete package of healthy, active living, which for Simona includes three to four hours a day in the gym. Simona trains at St. Vincent Sports Performance, where she engages in a balanced regimen of strength and cardio exercise. “They have a great race car drivers program,” she says. “Weights are important… The steering is heavy Women’s Health Issue

to turn, your neck usually gets beat up. A race car driver has to be pretty fit everywhere.”

Just Say No—to Fast Food Every race car requires quality fuel to perform at its best—and the same can be said for every race car driver. Simona makes sure her diet is rich in protein, and she usually comes by it naturally, as opposed to using supplements. “You don’t want to be too big in the race car,” she says. The #78 Nuclear Clean Air Energy car she drives may be fast, but spacious is not a word to describe it. “You don’t want big muscles, but you need endurance.” Simona admits that the availability of fast food in the United States is a temptation to be avoided. “It’s so easy to get food here, and places are open so late. In Europe, you don’t have that,” she says. “And the portions are so big!” Food for thought, isn’t it? Living actively is important to Simona, not just for her career, but for her personal well-being. “When we’re in the offseason, I’ll take a holiday and not train for a week or two—I end up getting pretty depressed about it,” she says. “It’s important to do something at least twice or three times a week—it’ll make you feel good.” Simona makes the following observation of our American way of life: “In Switzerland, we walk to places—here, everywhere, we take the car. If it’s not that far, we can walk somewhere!” If you know you need to be more active, but just don’t know how to get started, do as the Swiss do—take a hike! With the Indianapolis 500 right around the corner, our eyes will soon be glued to the Speedway—and on Simona De Silvestro! “My goals right now are to win an IndyCar race and just to do well in my racing. The IndyCar series is where I’m at, and it’s where my goal’s at right now,” she says. Best of luck this season, Simona—from all of us at activelife Guide!

> See more exclusive photos

of Simona’s cover shoot at www.facebook.com/pages/activelife-Guide ActiveLifeGuide.com / May 2012 / activelife Guide

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By Bala Rangaswami, MD

Health

Bioidentical Hormone Treatments– Get Your GROOVE Back!

their very specific needs, which is something that cannot be done with mass-produced synthetic hormones. Bioidentical hormones have been around for many years and have been proven to be beneficial in treatment of diseases such as fibromyalgia.

t

his is truly an exciting time in the medical field, as the rapidly expanding world of the bioidentical hormone is providing relief and restoration, as well as enhanced athletic performance, to millions of patients worldwide. After 20 years of clinical practice, there were many encounters in which I would find discouraged, sometimes clinically depressed, patients that were chronically exhausted, lacked concentration and motivation, and were given no answers. Oftentimes, they had been to multiple physicians, often specialists, without answers or relief. Before the significant advent of bioidenticals, I, too, was limited in what I could offer. Many times, blood work analysis and attempted pharmaceuticals provided no restoration to my patients and were accompanied by side effects. I must state that bioidentical hormone treatment is not just for menopause and andropause patients; in fact, we are finding hormone levels are off in our patients as young as 19. I cannot state enough the importance of checking hormone levels at all ages;

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For women and men alike, there are a plethora of symptoms that relate to the body not producing adequate levels of hormones. As many of you might assume, for women this period of time is called menopause, while for men it’s called andropause. While this happen to us all, the process affects us in different levels in correlation with the amount of hormones we are producing.

oftentimes, bioidenticals will be the answer. In the particular case of women, I was restrained from using synthetic hormones, given their potential carcinogenic properties. Various alternative medications NOT hormonal had minimal impact on post-menopausal women, for instance, without complete relief. I then began in-depth research and study of bioidenticals. Amazed at their safety, I began carefully utilzing these natural hormones for specifically postmenopausal symptoms. The results were often immediate: patients felt better, had more energy, were relieved of hot flashes and would often return “restored.” Whether the patient is male or female, young or old, these replacement hormones are made to be identical to those created within our own bodies. These bioidentical hormones are also safer and produce fewer side effects because they are nonsynthetic. They are given to the patient in a treatment that caters to

activelife Guide / May 2012 / ActiveLifeGuide.com

Women produce hormones like estrogen and progesterone in their ovaries, and at a certain age, the production of those hormones reaches an inadequate level, triggering menopause. Some of the symptoms of this process include lack of sleep, memory loss, poor focus, hot flashes, mood swings, chronic fatigue, weight gain and irritability. For men, aging is slightly different and includes the period of time called andropause. That time is credited to the body producing a lower-thanadequate level of testosterone, and the process begins naturally as early as the age of 30! A few years into their 40s, men can start to show symptoms of this hormone imbalance like fatigue, a certain disinterest in their lives, diminished sexual drive, weight gain or muscle loss.

Along with hormone balance, vitamin supplementation should be looked at for your overall health. After years of searching for the “right vitamin” that would deliver on the promises made to patients, I am delighted to offer restorative my-Bio Vitamins. To learn more about your specific bioidentical needs and vitamin supplementation, call Dr. Bala at 317 436 7469, or go to www.mybio-i.com.

Women’s Health Issue


Expires 05/31/12

Expires 05/31/12

Expires 05/31/12


y l e p Sha Shoulders Routine

I

n this routine, you will start with a compound move (Overhead Press and Upright Row) that allows you to use relatively more resistance (or heavier weight, if using dumbbells) to build and tone the front and middle

deltoids (shoulders). Lateral raises come later in the workout, and this is considered to be an “isolation movement” that calls for lighter weight to bring a nice, sexy roundness to your shoulders. The routine finishes with Bent-Over Rear Delt Raises. (There are variations to this exercise—for instance, you can perform it seated if you experience lower back problems, as the seated variation is safer to perform and protects your back.) This move will promote muscular balance. Perform this workout as straight sets, 3 sets of 10 to 15 reps each, resting 30 to 60 seconds between sets for best results. We will be using bands to demonstrate, which is yet a different variant of this routine; note, however, that the Bent-Over Rear Delt Raise must be performed with free weights or a cable machine. Enjoy!

The workout:

a a a

Overhead Press Upright Row Lateral Raise Bent-Over Rear Delt Raise For more routines you can do at home, visit activelifeguide.com

a

PHOTOGRAPHY BY DAN BRAND


Fitness Model Jennie Gray joins the activelife Guide family.

A

1.

Overhead Press

Target muscles: Anterior and Middle Deltoids

SET UP: To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles and lift them so that the hands are at shoulder height on each side. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line with the torso.

ACTION:

B

q

As you exhale, lift the handles up until your arms are fully extended overhead. Return to the starting position, maintaining the tension as you lower the band. This movement must be performed at a slow pace.

TURN THE PAGE FOR MORE


2.

Training

Lateral Raise Target muscles: Middle Deltoids

SET UP: To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated grip (palms facing your thighs) that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows, and your back should be straight.

ACTION: Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. (Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.) Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.

B

3.

A

Upright Row

{

Target muscle: Trapezius

TIP:

}

Let your elbows drive the motion.

SET UP: To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated grip (palms facing your thighs) that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows, and your back should be straight.

ACTION: Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touch your chin. (Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.) Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.

A

B


4.

B

e sure to keep your torso steady throughout the action.

Bent-Over Rear Delt Raise Target muscles: Posterior Deltoids

SET UP: Start with a wide-stance position. Bend at the waist while keeping the back straight in order to pick up the dumbbells, maintaining knees slightly bent. The palms of your hands should be facing each other as you pick them up.

ACTION:

A

B

Keeping your torso forward and stationary and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: Avoid swinging the torso or bringing the arms back, as opposed to the side.) After a onesecond contraction at the top, slowly lower the dumbbells back to the starting position.


i

By Anne Schroeder, MD

Health

Seeing Is Believing

I’ll admit it—I’m a skeptic. My very nature is that when good things happen, I fully expect and wait for the so-called “other shoe to drop.” In my experience, when things are labeled as “too good to be true,” they generally are. Although this sort of skepticism can be considered a limitation, it has served me well as a physician.

As a practicing ophthalmologist, I treat my patients with a realistic, honest and conservative approach. If a proposed treatment is going to be a lengthy process, I feel that it’s critical for a patient to know this and understand that sometimes there may not be a quick fix. Until recently, I was myopic, or near-sighted. In fact, I was very near-sighted—to the extent that

26

I couldn’t see the numbers on the bedside alarm clock. Without glasses or contacts, I truly could not function. And although I didn’t have dry eyes, wearing contact lenses for any extended amount of time made me feel as if I did. So, I was dependent on glasses and accepted my fate as such.

viable option for me. Most people would agree that the ability to see is so important that the possibility of decreased vision can be alarming. And despite being an ophthalmologist who is fully familiar with the procedure and the great results produced, I, too, had some doubts and concerns.

The question then became obvious: As an ophthalmologist,

Despite this, however, I recently underwent LASIK and am thrilled to say that my vision has never been better. The ability to see so clearly without glasses or contacts is incredible and represents a freedom I never thought I’d enjoy so much. You may wonder what led to this change of heart. How can such a card-carrying skeptic change their outlook?

did I not believe in the possibility of refractive surgery as a treatment for my problem? A very interesting question indeed, and one that I previously hesitated to fully answer. As a medical student, ophthalmology resident, and even in practice, I was around plenty of eye surgeons who performed laser assisted in-situ keratomileusis (LASIK). However, my skeptical nature prevented me from really considering LASIK as a

activelife Guide / May 2012 / ActiveLifeGuide.com

The turning point for me had to do with the very simple, but overlooked, fact that people who are dependent on glasses often don’t fully protect their eyes from sunlight. Outdoor sports enthusiasts, or those of us who just love the sun, share the same problem. For me, juggling between glasses and prescription sunglasses was cumbersome and expensive to say the least. I recently discovered that a family member was diagnosed with advanced agerelated macular degeneration (AMD) and is now legally blind, and that my mother has also been diagnosed with AMD, albeit a more mild form. The fact is, ultraviolet light exposure can damage retinas and is a risk factor

in the development of AMD. And given that a family history of the disease is another risk factor, the impetus to take better care of my eyes became all too real and important. This opened the door and led me to consider LASIK as an option to improve my vision. Next came the research necessary to make the best decision possible. Because LASIK has been FDA-approved since 1995, there has been sufficient time for cumulative data to be collected and analyzed. The results are in: LASIK is a safe and effective procedure. Both the Department of Defense and NASA have adopted and embraced LASIK after rigorous clinical research that went into evaluating its safety and effectiveness. Lastly, choosing an experienced eye surgeon that I could trust and be comfortable with was an equally important part of the process. I chose to have my LASIK performed by Dr. Francis Price from the Price Vision Group. He was a principle investigator to get LASIK approved in the United States and has performed thousands of LASIK cases. Why would I trust my vision to anyone else? When I reflect on my initial hesitation to undergo LASIK, I can’t help but regret the time lost and all those years of being dependent on expensive glasses or uncomfortable contacts. The freedom to see clearly without them is...well, unbelievable. I’m truly sorry that I did not have LASIK sooner, and for now, the skeptic in me has definitely been proven wrong. Seeing really is believing.

Price Vision Group 317.814.2933 Women’s Health Issue


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Roasted

Recipe

ADD lemon for better digestion.

Red Peppers Ingredients

Filling

Preparation

• 3 medium red bell peppers

• 8 ounces kale (6 cups lightly packed), trimmed

1. To prepare peppers: Preheat oven to 400°F.

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon extra-virgin olive oil

Halve peppers lengthwise through the stems,

• 1/4 teaspoon salt

• 1 medium onion, chopped

leaving them attached. Remove the seeds. Lightly

• Freshly ground pepper, to taste

• 1/2 cup chopped red bell pepper

brush the peppers outside and inside with oil;

• 2 cloves garlic, minced

sprinkle the insides with salt and pepper. Place,

• 3/4 cup cooked short-grain brown rice

cut-side down, in a 9x13-inch baking dish. Bake

• 1/2 cup freshly grated Parmesan cheese

until peppers are just tender, 10 to 15 minutes. Let

• 1/4 cup toasted pine nuts, divided

cool slightly. Turn cut-side up.

For more recipes, go to our website: www.activelifeguide.com/recipes

Stuffed with Kale & Rice

• 1 tablespoon lemon juice • 1/4 teaspoon salt

2. To prepare filling: Bring 2 cups salted water to

• Freshly ground pepper, to taste

a boil in a large wide pan. Stir in kale, and cover and cook until tender, 10 to 12 minutes. Drain and rinse under cold water; squeeze dry. Finely chop. 3. Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper. Cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts. 4. Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated

RED PEPPERS Red peppers are a good source of the carotenoid called lycopene, which is earning a reputation for helping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas.

through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

Nutrition Per serving: 171 calories; 11 g fat ( 2 g sat, 5 g mono); 6 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 304 mg sodium; 285 mg potassium.sodium;285 mg potassium.

PAIR YOUR WORKOUTS WITH A DIET RICH IN ANTIOXIDANTS AND VITAMINS A, C AND K. Women’s Health Issue

ActiveLifeGuide.com / May 2012 / activelife Guide

29


By Chuck Lehman

Health Talk to your doctor about reducing your use of statin drugs.

&F

Exercise

or the average person who’s exercising and working to get in shape, there are always thoughts of general health. Whether we can

30

Statins

stick to it or not, we at least know that a good balanced diet is paramount. There is often concern about nutrition and keeping the body fueled properly as activity increases—take a look around the gym and you will see how it’s even become an industry.

activelife Guide / May 2012 / ActiveLifeGuide.com

For years, there has been a general awareness that the most widely prescribed drugs can cause muscle aches and fatigue in some people. What many people don’t realize is that these side effects are especially pronounced in those who exercise. In recent years, scientific studies have been done to learn more about the effect of statin drugs. To learn more about the effects statins have on exercising muscles, scientists in France studied a group of rats. When given common cholesterollowering drugs for two weeks, it was immediately obvious that the medicated animals could not run as far. They became exhausted much earlier than those that had not been given statins. It turns out that there is an even more noticeable difference at the cellular level. When scientists studied the animals’ muscle tissue, they found the oxidative stress was increased by 60% in the sedentary animals given statins. (Oxidative stress is the major cause of cell damage that effectively lowers life expectancy.) And the effect was even greater in the “runners.” The medicated animals that experienced extended time on a treadmill showed over 200% greater oxidative stress. In addition, medicated rats had less glycogen (stored carbohydrates) in their muscles. Their mitochondria, tiny mechanisms within the cells that generate power, exhibited dysfunction, while the mitochondrial respiratory rate in the unmedicated was 25% lower. While extensive studies have not been completed on humans, there is great concern that the impact is quite similar. (It’s more difficult to study the molecular responses in people than in animals—most of us don’t like muscle biopsies.) A study of healthy young people taking statins showed that the gene expression profiles in their leg muscles after exercise were quite

different from those of volunteers not on any medications. In particular, those genes associated with muscle building and repairs were down-regulated in the group using statins. Research is ongoing, but current evidence clearly indicates that statins increase muscle damage during exercise and interfere with the body’s ability to repair damage. Today, more than 20 million Americans are taking statins, and it’s believed that at least 10% experience some degree of increased muscle pain or fatigue. That number rises to at least 25% among people taking statins who regularly exercise, and it could easily be as high as 75% for those competitive athletes that are on statin medications. So what does all this mean for those taking or considering taking statin drugs? It certainly creates a worrisome conundrum for patients and their doctors. Statin users are typically at high risk for cardiovascular problems, thus making them the very people who could most benefit from regular exercise. It can be a real catch-22 when some people are taking statins as a result of muscle problems. In addition, the more the problems you have, the less exercise you want to do. This all seems like a no-win situation. Certainly, it’s best to consult your physician and discuss the situation in great detail, as anything that can be done to lower the use of statins seems to be an all-around good thing for muscle health. Specific medications may not be able to be avoided, but other considerations may be available to compensate for the problems. Exercising and being active are simply great ways to improve your health. Anything you can do to lower your statin usage will work in your favor.

Women’s Health Issue


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By Matthew Hume

Success Story / Fitness

Strong, Muscular and Feminine

Lynn Koser

BEFORE

I

“Going through this transformation has boosted my confidence and made me believe that if you want something badly enough, you will find a way to make it work.” Age: 37 Height: 5’2” Weight before: 132 lbs Weight now: 118 lbs Location: Fishers, IN Occupation: Pharmacist Favorite exercise: Triceps Dips Favorite clean meal: Clean pizza—crust made with 99% lean ground turkey

I

’m thrilled to be writing this article because it’s proof to readers—and to writers—that activelife Guide is, indeed, changing lives! One year ago, Lynn Koser was already a healthy woman. Lynn belonged to Weight Watchers, so watched what she ate and weighed in each week. Weight wasn’t really a problem for her, but she just wasn’t satisfied. “I wanted some muscle definition,” she says. “I was working with weights and doing cardio, but I was not seeing results.” Magically, a copy of activelife Guide ended up in Lynn’s hands. (OK, it wasn’t magic—she picked up a copy on her way out of a supermarket.) “I read through it and noticed an ad for Laura Marenco’s personal training. Laura’s photo in her ad was the look I wanted for me—someone strong, with muscle definition, yet still very feminine,” Lynn says. Contact was made, goals were discussed, and training began.

Let the Training Begin

Feeling tired and not seeing results was getting old for Lynn, and she knew that hiring Laura as a trainer was the right choice for her. “I knew I needed to find some motivation to keep working out. I work at one of the area’s cardiac hospitals, and I see firsthand the results of neglecting diet and exercise,” she says. At the start, Lynn wanted merely to tone and better define her muscles—not a shabby goal at all, of course. A few sessions with Laura, though, and ambitions grew. “I learned that she competed in figure competitions,” Lynn says. “I began contemplating competing in a competition myself, and once I made that decision, my goal changed from toning, to adding muscle and leaning out in order to compete.” The decision was made to compete in the Northern Kentucky competition on March 24, 2012.

32

AFTER

Learning to eat clean constituted a significant part of Lynn’s training. “I started eating six meals a day and incorporating more vegetables and lean protein in my diet,” she says. “I also cut sugar and alcohol from my diet.” (Now that’s dedication!) Training with Laura three days a week and engaging in cardio exercise almost every day, paired with a cleaner diet, started to yield results. Still, Lynn allowed herself some freedom on Sundays. “Typically, my one cheat meal a week was a higher carbohydrate meal such as spaghetti or pizza.”

Getting into the Groove

Lynn says the hardest part of her transformation from average, healthy woman to strong, yet feminine, fitness competitor was believing in herself. “I have always admired the fitness models in magazines, but felt that I could never look like them,” she says. With a full-time job, a husband, four dogs, and a house to keep clean, time was also a concern for Lynn. “I didn’t want to spend hours at the gym and neglect my family—but once I was in a routine things became easier to manage,” she says. “It also helped that my husband was very supportive.” The sacrifices Lynn has made in order to compete don’t look like sacrifices anymore! Lynn’s first figure competition was on March 24, as planned, and she placed 13th out of 21 competitors in her age group. “I’m happy with the results. This was my first competition, and I was competing against other more experienced competitors,” she tells me. “Going through this transformation has boosted my confidence and made me believe that if you want something badly enough, you will find a way to make it work.”

activelife Guide / May 2012 / ActiveLifeGuide.com

Accentuate the Positive

What advice does Lynn have for those of us with lofty goals? “Surround yourself with positivity,” she says. “There will be days that you wonder why you’re doing this, and it would be so much easier to quit. On those days, having positive messages to read can really help get you through the day.” She says it’s also important to nurture your relationships with positive family and friends—“Those that build you up, and not try and tear you down.” In an effort to keep herself on track, Lynn keeps a photo history of her progress. “I keep a binder of photos that show my progression from beginning in September 2011 to my first competition in March 2012. It’s a reminder of how far I’ve come and how much work I put in to make myself competition ready. I don’t want to lose what I’ve worked so hard to gain.” Lynn still eats six small meals a day, and she still allows herself the occasional treat. She also continues to work out with Laura. “I know that if I didn’t have someone to push me, I wouldn’t reach my full potential.” Don’t we all need a push sometimes! 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

Women’s Health Issue


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May 2012