Page 1


Cinnamon Reduces Blood Sugar and Cravings Pg. 12 FOR MEN & WOMEN





Your guide to a healthy lifestyle


YOU Callin’ Fat? Ian McCranor

November 2011

Walnut Pasta Salad


for Stronger

Knees Keeping it Clean and Healthy

During the Holidays

PG. 26




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activelife Guide




COVER STORIES 9 Probiotics and Health


11 It’s not just

YOU Callin’ Fat?

“hormone replacement”— It’s Age Management Medicine

12 Cinnamon Reduces

Blood Sugar and Cravings


Rehabilitation and




Keeping it Clean & Healthy

the Common Ankle Sprain

During the Holidays

25 26

Ian McCranor



6  activelife Guide |

November 2011



Supplementation Helpful for Osteoarthritis Exercise for Stronger Knees

Lindsay Forster

30 Success Story Ashley Johns


Diabetes— Just the basics...

32 Tuna and Walnut Pasta Salad

Vol. 3 Issue 11 (#49)

Rehab After Injury



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activelife Guide

Your guide to a healthy lifestyle






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“A setback is the opportunity to begin again more intelligently.” Henry Ford

find information on rehabilitation after injury, supplementation for arthritis sufferers, exercises to strengthen your hips and

Each one of us will face a setback at some

knees, and Ashley John’s amazing success

point during our lives. It is how we handle

story—find out how she went from being

the setbacks that determine whether we

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ACCOUNT EXECUTIVE DEBBIE SAPPER Phone: 317.507.5652 AMY TAYLOR Phone: 317.480.3952

of life. This being a health and wellness magazine, of course I am going to focus

And remember—be active, live well!


on health and fitness goals. So many times

when we face a setback in this particular

Kim Brenton

area of our lives, it is all too easy to walk away from our goals. Whether it be an




injury, a busy schedule, or that you’re

just not seeing the results you expected,


the most common response is simply to

walk away. Then next year (New Year’s


resolution, anyone?) we get back on that

fitness kick again, and so begins the vicious



BE ACTIVE, LIVE WELL _________________________ © 2011 activelife Guide Corp. 6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689

I’d like to present you with a challenge. The next time you are faced with a bump in the road, take it as a challenge to change up

your game plan rather than as an excuse to give up. See where that new game plan

activelife Guide is published monthly

leads you, and remember that there’s more

by activelife Guide Corp. 6037 Saw Mill

than one road to success.

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

In this issue of activelife Guide, we’re

Guide Corp.

proud to introduce you to our November

activelife Guide strongly recommends

activelife in the spotlight, Ian McCranor, an

that you consult with your physician

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no-nonsense take on fitness. You’ll also




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

8  activelife Guide |

November 2011


activelife Guide from any claims.

By Roger Spahr, MD


Probiotics and Health


hat do pickles, sauerkraut, yogurt, and miso all have in common? They are all fermented foods and good sources of probiotics. Probiotics are the microorganisms (bacteria) that live in your gastrointestinal tract, which includes the mouth, esophagus, stomach, and intestines. They are responsible for the healthy well-being of the colon and for metabolism. The word probiotic comes from the Greek “for life.” Intestinal bacteria species such as bifidobacteria, lactobacillus, and non-toxic E. coli are the primary inhabitors of the colon. An estimated 100 trillion microorganisms representing more than 500 different species inhabit every normal, healthy bowel, and they are responsible for many things we take for granted. Gas, bloating, loose or constipated stools, as well as malodorous flatus, belching, reflux symptoms, and even bad breath may be related to a colon that is not functioning properly.

Rehab After Injury


Because a large part of the body’s immune system is located in the digestive tract, maintaining a healthy balance of gut microflora is essential. The gastrointestinal tract serves as the first line of defense between the outside environment and the internal systems of the body. When outside toxins such as chemical toxins, bacteria, viruses, or other compounds enter the intestine, they need to be neutralized. Our good bacteria release their own toxins that interfere with outside invading infections. Additionally, they turn on your own immune system’s antibody-forming cells that exist within your intestines (called Peyer’s patches).

Benefits of maintaining a proper microflora include: reducing irritable bowel, diarrhea, constipation, poor digestion, eczema, allergies, and Crohn’s disease, while assisting with blood clotting, enhanced immunity, and nutrition. The eating of fermented foods such as those noted above is helpful, as is the use of overthe-counter probiotics. Make sure you look to add some of these to your diet on an ongoing basis. If you struggle with your gut, then seek out the help of a qualified health professional.

Bacteria in the colon will digest certain types of fiber to create energy to repair the colon, assist in digestion of food, provide nutrition for the body, enhance immune function, and provide a basis for proper blood clotting via vitamin K. Without the right bacteria to break down fiber, the fiber you take for constipation will not generate the energy to evacuate the colon.


November 2011 |

activelife Guide 9

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It’s not just “hormone replacement”—

It’s Age Management Medicine


here are many

3. Are you familiar with all of the

gained in additional certification to

television and radio

medications I am taking? Do you feel

manage the patient—and not just


comfortable giving me advice on my

simply prescribe hormones.

for “hormone

current medications?

Please call Dr. Wagner at 576-1114 and find out how he can help you.

replacement” or “low T-level replacement.” Each one can be seen

4. Do you “practice what you

or heard every day on the local

preach”? Are you active, do you

airwaves, touting their product’s

maintain a healthy diet, do you use

“natural approach” in treating hot

the supplements that you suggest to

flashes or low libido. Each of these

your patients?

ads seems to focus on the singular aspect of hormone replacement in

5. Do you have a passion for what

the health of the patient and his or

you do? Do you keep up on current

her well-being. What, though, sets

trends and research?

one practice apart from another? I think the answer can be found in the

6. Do you customize the care

education and certification process.

of your patients to meet their

I think physician-guided patient care

needs or is it a “one size fits all”

should be the “gold standard” in any


anti-aging practice. What are some questions that you should ask when

The value of patient care can be

considering a “hormone replacement”

found in the depth of knowledge

facility or an age management

and passion of the individual


physician. Fancy and clever ads are nice, but when

1. Will I be managed by a physician?

the rubber hits the road, you want

2. What is the training of the

a caregiver that

physician? Has he or she attained

has the desire to

additional certification in Age

work with you and

Management Medicine or Functional

use the knowledge


Rehab After Injury



November 2011 |

activelife Guide 11

By Cory Black


Cinnamon Reduces Blood Sugar and Cravings quickly, and this decreases the body’s tendency to store fat. The decreased sugar levels also help the body get rid of hunger pangs and food cravings, and food binges are no more. This, in turn, leads to lower food intake


by the body. A lower food intake innamon is

coupled with a

cinnamon prevents insulin resistance.

more than

Research has found that small

higher rate of metabolism means that

just a spice

amounts of cinnamon (less than two

the body loses weight more efficiently

that can be

teaspoons per day) has the ability

and quickly.

added to food

to reduce blood sugar, increase

or drinks to

a person’s natural production of

Cinnamon can also boost one’s

give them an extra tasty flavor. It also

insulin, and lower blood cholesterol,

energy, which dieters can take

has medicinal value that can have

even in those who suffer from type

advantage of. With enough energy,

a positive effect on the body. For

2 diabetes. This is very promising

you can burn fat better through

instance, cinnamon has been found

news for those who suffer from insulin

aerobic exercising and weight

to have a positive impact on memory

resistance. Lowering levels of blood

training. The energy boost is actually

and brain function; is soothing for

sugar and improving cholesterol

a product of glucose being processed

the stomach and may aid in ulcer

ratios may assist in the reversal of

by the body instead of storing it in the

prevention; suppresses bacteria that

this condition, and it might prevent

blood stream.

can lead to urinary tract infections

a further decline in health that could

and fungus related to yeast infections;

result in full diabetes.

For best results, look for a highquality extract supplement, and

and lowers LDL (bad) cholesterol levels. Furthermore, one of its most

Studies show that cinnamon is useful

always consult with your physician

important benefits from a weight

in helping the body metabolize

before introducing anything new to

loss and health perspective is that

body sugars more effectively and

your diet and exercise program.

12  activelife Guide |

November 2011


Rehab After Injury


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Rehabilitation and the Common Ankle Sprain


irtually everyone has sprained or turned their ankle at least once, and many have experienced the common sprained ankle multiple times. Whether you got injured in competitive athletics or just turned your ankle on the edge of the sidewalk, it can be just as painful and often disabling. The standard treatment protocol of R.I.C.E (for rest, ice, compression and elevation) has been around for years and is quite effective. As a doctor of chiropractic, I have evaluated and treated a variety of these injuries, from the very mild to the extremely severe. It is always important to rule out a fracture, which may require, at worst, surgery, or maybe just a stabilizing boot for two to six weeks. What most people don’t realize is that a sprain may actually take longer to heal than a simple fracture. Ligament sprains may take as long as six to twelve weeks to completely recover, and for many young athletes, that is most of their season. They can often get back in the game in as little as two weeks with the aid of supportive braces or taping to assist ligament tissue and stabilize the joint. When it comes to rehabilitation, there is one very important part of an ankle sprain that is often overlooked: the “normal” alignment of the 26 bones in each foot is vital when it comes to starting your rehabilitation. First, let’s analyze exactly what a sprain is. Ligaments hold bone to bone, and when they are sprained they are graded in severity as mild (grade 1, stretched), moderate (grade 2, partially torn), or severe (grade 3, completely torn). Severe grade 3, or completely torn ligaments, will usually require surgery (if the ACL is torn, for instance). However, grades 1 and 2 rarely require surgery, and even some grade 3 sprains can recover without the aid of surgery. Now back to the alignment. If a ligament is sprained, what has to happen to normal alignment of the bones? Yes, the bones have to come out of their normal alignment position in order to stretch or tear the ligament that holds them together. So what happens if they stay in an abnormal

position? The pain will go away, but it will take longer. The inflammation will subside, but it will take longer. The ligaments will heal, but they will be more unstable. The strength of the joint will return, but it will be weaker. Ask most people who have sprained their ankle, and they will tell you it has happened many times. Maybe they neglected to have the alignment checked. I have evaluated many ankle sprains over the years, and some require an adjustment to re-establish normal joint alignment and some do not. See a professional who is properly trained to evaluate and correct, if necessary, any joint subluxation that may remain after a sprain injury. A certified chiropractic extremity practitioner (C.C.E.P.) has special training to deal with joints other than the spine. It is still necessary to rest, ice, compress, and elevate along with doing your rehabilitative exercise and supportive taping and bracing. An adjustment does not replace traditional rehab but adds to the success. So next time you or anyone you know sprains an ankle, or any joint for that matter, be sure to see a certified chiropractic extremity practitioner (C.C.E.P.) and have the alignment checked as part of your rehabilitation. It will assist in a more stable and speedy recovery that will be less prone to re-injury.

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Rehab After Injury



November 2011 |

activelife Guide 15

By Clifford W. Fetters, MD




has a long history. It has its roots in the Middle Ages, and in 1662, J.D. Major made the first successful injection into a man. A few years later, a 15-year-old Parisian boy underwent the first successful human blood transfusion. Normal saline (electrolytes) was first used in the early 1900s. In today’s world, there are more than 200 commercially prepared IV fluids, and 80% of all hospitalized patients receive an IV. The therapy has also become more widely used in extended care facilities and in home care. Over the past 30 years, outpatient IV therapy has become a very popular procedure among holistic physicians and naturopaths. Potent solutions of specially balanced vitamins and minerals are used to treat a vast array of health problems and conditions. Many health problems involve an impaired gastrointestinal system, which leads to decreased absorption and assimilation of nutrients that are required to heal the body. When vital nutrients cannot be provided by food or supplements, IV therapy allows a significant quantity of nutrients to directly enter into the body, bypassing the gastrointestinal tract. Custom-designed protocols have been developed to treat specific ailments.

chronic allergies, chemical sensitivity, heavy metal toxicity, Parkinson’s disease, autism, Alzheimer’s, Lou Gehrig’s disease, cancer, glaucoma, macular degeneration, shingles, athletes who desire quick recovery for athletic events, and many other health conditions. Chelation therapy is the most common form of holistic IV treatment, and EDTA is the most commonly used chelating agent. (It was developed in Europe for use in industrial and water purification.) In the 1940s, United States naval physicians began noticing a high incidence of fatigue among sailors assigned the duty of painting warships. The cause was due to lead poisoning. The physicians used intravenous EDTA therapy to remove the lead, with excellent results—thus, the phrase “get the lead out” was born. In the 1950s, physicians treating heavy metal toxicity also noticed that their patients with angina pectoris no longer complained of chest pain after a few EDTA treatments, and EDTA therapy became popular in the 1960s as a treatment for coronary and other vascular disease. This modality removes heavy metals from the body. Heavy metals such as lead, mercury, arsenic, aluminum, and cadmium disrupt our immune system and our digestive organs, reduce energy, impair cognitive and neurological function, and weaken the individual.

The most common conditions treated with outpatient IV therapy include:

Aluminum is associated with Alzheimer’s, Parkinson’s, dementia, and other neurological disorders. Arsenic is associated with lung and kidney disease, as well as with cancers of the skin, liver, bladder, and lungs. Lead is associated with attention deficit disorder, learning disabilities, behavioral defects, infertility, Alzheimer’s, Parkinson’s disease, and impaired methylation, which increases the risk of cancer and heart disease. Mercury can cause serious damage to the nervous system, kidneys, and liver, and is associated with autism, multiple sclerosis, and autoimmune

• chronic fatigue • chronic nausea • persistent gastroenteritis • migraine headaches • acute infections • fibromyalgia • cardiovascular disease • ischemic vascular disease There are protocols available for pre- and post-operative procedures to improve surgical outcome, anxiety, mood disorders,

16  activelife Guide |

November 2011


conditions. Chelation therapy can be used to improve or even reverse the conditions listed above. Treatments are generally given once a week. They last for about an hour and are generally well tolerated. Glutathione is a nutrient that is used in many IV protocols. It is a very powerful antioxidant that improves the immune function and is a potent anti-viral agent. In fact, it is one of the strongest anti-cancer agents made by the body. It is useful in preventing radiation injury before treatment is started, and it is an important chelator of heavy metals. Glutathione has been shown to reverse the symptoms of Parkinson’s disease and is also used to treat chemical sensitivity disorders. Myers cocktail is a common and inexpensive vitamin cocktail that helps improve the symptoms of fatigue, depression, anxiety, and fibromyalgia, and it improves one’s overall sense of well-being. Vitamin C therapy is another IV therapy option. When given intravenously, high levels of vitamin C in the blood generate the production of hydrogen peroxide, a known toxin to cancer cells. Normal cells have the ability to reduce the effects of hydrogen peroxide; cancer cells do not. Vitamin C at high doses only acts as a pro-oxidant, similar in mechanism to some cancer medications but without the toxic side effects. IV Vitamin C is used most commonly for viral and bacterial infections. It is also used to improve wound healing, hemorrhagic disorders, adrenal insufficiency, allergies, cancer prevention, cancer treatment (adjunctive), acute pancreatitis, detoxification, and the prevention of post-exercise muscle soreness. In the past, individuals sought out alternative treatments such as IV therapy only after traditional medicine had failed. These treatments are now considered the standard of care by most holistic practitioners. Clifford Fetters, MD, is a medical doctor practicing holistic medicine with his physician assistants Swathi Rao, Doug Ladika, and Karin Henderson. Health and Wellness of Carmel is located at 11900 N. Pennsylvania St., Suite 200, Carmel, IN 46032. Phone 317-663-7123. Website:

Rehab After Injury






11900 N. Pennsylvania St., Suite 200 | Carmel, IN 46032 | Phone: 317.663-7123 |

Cover Story

18  activelife Guide |


November 2011


Rehab After Injury


By Matthew Hume



Callin’ Fat? IAN MCCRANOR Rehab After Injury



November 2011 |

activelife Guide 19

Cover Story


t’s been awhile since our activelife in the spotlight has ignited controversy. In fact, in my time with activelife Guide, I’m hard-pressed to think of anything I’ve ever written that has likely led a reader to say, “WHOA! Who does he think he is?” I’m no psychic, but I have a feeling this is about to change. Enter Ian McCranor. Originally from the town of Coventry, in the United Kingdom, Ian McCranor started the study of karate at age 15. “I suppose it was those old 1970s Bruce Lee movies that sparked my interest,” he chuckles. He realized early on that he was a natural at karate, and for four years he competed internationally as a member of the English Karate Council. His experience led him to expert status in both karate and self-defense, and Ian has been featured as a regular columnist for Traditional Karate Magazine (a British publication)—even appearing on the magazine’s cover. (Ian has also gotten a taste of the entertainment industry, working as a “motion capture actor” for video games.) It was in 1998 that Ian came to the Indianapolis area. He had brought a UK club team to Chicago, and at that time he was invited to bring a team to Indianapolis. While that venture did not succeed, Ian’s entrepreneurial spirit led him to introduce a workout known as TaeRobics to the active people of the Circle City. Crafted by Ian himself, TaeRobics is a blend of boxing, karate, and kickboxing. “My goal at first was simply to incorporate my

20  activelife Guide |

passion into my work—make a living doing what I really enjoy,” Ian says. (And here’s where eyebrows may start to raise.) “I believe the most successful group workout is one that creates a new ‘you.’ And I can say with total honesty that TaeRobics will destroy you, break you down, and answer a lot of questions about yourself. If you want to reshape a piece of metal, you need to put it in a forge, under extreme heat, so it becomes weak and pliable—then you can mold it into whatever shape you desire. TaeRobics is that forge.” A few months ago, Ian put up a sign outside his business. The sign read, “Stop Being Fat…Yes, It’s a Choice,” and Ian included his cell number on the sign, inviting passersby to text him with their thoughts. “The comments ran the full gamut, from total agreement to a handful of people calling me mean,” he says. But the most surprising response, he tells me, was from another fitness instructor who said he shouldn’t be using the word fat and reported Ian to the “sign police.” “It’s a very sad testament to the fitness industry when even instructors can’t be honest and tell clients how it is,” Ian says. “I don’t believe fat is a four-letter word. We don’t call alcoholics ‘heavy drinkers’—we call them alcoholics. There’s nothing pretty about being fat, and fat people don’t need another workout or diet—they just need to be motivated to do what is required,” says Ian. What does he mean we don’t need another workout routine? Fitness is all over daytime

November 2011


television, from morning shows to Oprah and Dr. Oz. Surely these programs and personalities are helping our nation transform itself from one with a growing obesity epidemic to one with a healthy philosophy of active living. Not so fast, though, according to Ian. “I wouldn’t put Oprah, Dr. Phil, Kirstie Alley, or Dr. Oz on my list of motivators,” he says. (Both eyebrows are surely wriggling out of control by now!) “Health and fitness are fascinating subjects which have been hijacked by businessmen and daytime chat shows,” says Ian. “Weight loss is a business, and if you are fat, the business people of the industry know who you are, where you live, and how your mind works.” Ian’s advice is this: “Weight loss is a business, and you are being conned. Once you realize this, you can actually start to lose weight for good.” So if weight loss is a business, and daytime TV is playing a game on us as a collective society, what is the bottom line? How does one lose weight? Says Ian, “Working out is the smallest part of weight loss and weight management.” (Whoa— really?) “I workout hard and incorporate what is required for the results I want,” he says. But ultimately, weight loss and maintenance is about how many calories you put into your body. “Can you imagine people’s reaction if a box office celebrity announced that the reason they look so good is that they just don’t eat very much? It’s not earth shattering, but that’s exactly how people stay in shape,” Ian says. Take a car, for instance.

“Just like a car needs gas, our bodies require fuel—but only in the amount for what we are going to endure on any particular day,” he says. “If you filled your car’s tank for a trip to Chicago, and the trip got cancelled, you wouldn’t have a problem—the fuel would simply sit in the tank to be used whenever. Our bodies are not like that, of course. If we fill up in preparation for running a marathon but don’t run the marathon, our bodies store the fuel, and once stored, it becomes very difficult to use.” A self-admitted chocoholic, Ian knows that on the days he overindulges, he must burn those extra calories. “To pretend they don’t have an effect is a dangerous assumption,” he says. “You can’t add without subtracting—it’s the simplest math, and everyone can understand it.” In 2004, Ian’s Indianapolisbased business became incorporated as KnowSweat Workouts. In 2005, KnowSweat gained its ACE certification, and Ian’s business soon started offering self-defense seminars in addition to the TaeRobics classes and personal fitness sessions already offered. So what makes KnowSweat classes stand out from other group fitness classes? “We’re much different than many other group classes,” Ian says. “We focus on our patrons’ mental states—helping them to understand why they’re doing what they’re doing. Most people who are fat are staying fat because they’re not prepared to change,” says Ian. “They must become someone different first.” Ian’s classes

Rehab After Injury


Cover Story help with that achievement. “No one uses the word fun when coming to our class,” Ian says, unapologetically. While they enjoy the results of becoming “new creations,” Ian insists that writing the word fun next to a productive workout is never true. “It’s not fun. It’s damned hard work,” he says. “Wanting to throw up and feeling awful is not fun, but that’s what’s needed to start losing weight.” And Ian wants readers to remember that, above all, losing weight is 80% about diet. “If your diet is crap, you’re still not going to lose weight,” he says. Touchyfeely, anyone? If losing weight is this hard, why would anyone want to do it? Consider quality of life. “When it comes to your weight, size, health, and so on,” says Ian, “you are also limited by your vision, as you don’t see yourself engaging in many of life’s adventures.” He points out that a person’s size, whether one realizes it or not, is often a factor in vacation planning—whether to visit a beachside resort or take an Arctic cruise, for instance. “Being a comfortable weight with a fit, healthy body opens an amazing amount of doors to some incredible options, that,” Ian says, “a fat, unhealthy, tired, and lethargic person would never even consider.” He points not only to vacation destinations and outdoor activities, but also to relationships and job opportunities. “I didn’t create nature and did not write the

22  activelife Guide |

rules—I simply ask you to look inward and be totally honest with yourself.” Sadly, Ian does not paint a promising picture for the state of obesity in America, at least for adults. “If there is a road out of this country’s obesity epidemic,” he says, “it lies in our children.” He insists that physical education has to be made more of a priority in schools. “Look at the way schools sell soda and candy!” As of this issue’s publication, Ian has just returned from the UK, where he has joined with a company that was awarded funding to work with obese

children in the UK, using his approach to weight loss. “KnowSweat Workouts is committed to our approach, even though referring to overweight individuals as fat is not currently popular. We stand by offering facts over opinion and for-profit ‘truth,’” Ian says. One of these discouraging facts is that about 80% of those who lose weight will eventually put it back on again. How can this be? “You’ll have to humor me with a prop

November 2011


here,” Ian says. “Go to the sink and fill a glass full of water— fill it until not another single drop can fit in the glass, even if it overflows a little. Imagine that the glass represents you, and the water represents everything you do—everyone you know, your music, your clothes, your work, marriage, children, friends…every second of every day of your life. Now try to add weight loss to the glass.” Impossible, isn’t it? “There’s not enough room in your life as it is to lose weight,” he says. And he suggests that this is why so many weight-loss gimmicks sell so well. “Advertisers only

have to sell you the possibility of weight loss—they know you have no room in your ‘glass,’ so they build their campaign around the possibility that you can get in shape in just six minutes a day, in one case.” Emptying that glass of water and refilling it from the tap of healthy living is what Ian’s business is all about. “To lose and maintain your weight loss, you will have to empty two-thirds of your glass—a large proportion of your life has to be replaced with one that accommodates what you

desire. Our business is not weight loss; our business is about changing individuals into people who can lose weight,” Ian says. “People are becoming wise to the weight loss con,” says Ian. “I do believe that many fat people are ready to hear the truth, as they have had their intelligence insulted enough by this point.” KnowSweat Workouts is excited to be piloting a new state-of-the-art monitoring system that tracks a person’s activity levels both in class and while at home, and Ian says it will give he and his trainers, along with their clients, very important data. If someone really wants to lose weight and wants to find out if they are doing what’s physically required, this system will show them at a glance. “I don’t have to be the bad boy any longer, as this system is basically a weight loss lie detector,” Ian says. The new program launches in December. So to put my own paraphrase on Ian’s philosophy, our society must stop running away from the word fat. We need to accept being fat for the reality that it is, and focus on changing lives. Let’s all take a good, hard look at what our glass is full of, and decide what needs to stay and what needs to go in order to be the healthy individuals we want to be. If you want to learn more about the classes at KnowSweat Workouts, or want more information on the upcoming launch of their activity level monitoring system, give them a call at 317 650-0075.

Rehab After Injury


By Laura Marenco, PT


Keeping It Clean and Healthy


During the Holidays

s the holidays approach, a great deal of excitement grows within us; for some of us, anxiety comes along with it. Not only do we become anxious about shopping and dealing with traffic jams on Black Friday, but also about keeping our diets healthy and clean (not to mention finding time for our workouts while visiting family out of town). So what are health-conscious individuals like you and me to do? Here are some tips that have helped me get through the holidays without the guilt of overindulging.

Plan ahead of time! It is wise to do some planning before you leave the house. Don’t ever leave empty handed! Prepare your meals ahead of time—a day before or even a few days before— so that you can simply grab, pack, and go! You’ll be grateful to have

thought ahead once you are faced with plenty of wrong choices right in front of you. I suggest eating a clean and healthy small meal before you get to your destination. Once you are there, you can just have a little bit of what’s in front of you, and it will make it easier for you to manage temptation.

Pick a day! Pick a day of the week when you can get your groceries and prepare meals for the rest of the week. Once you get into the routine, it will become second nature, and you’ll always be able to reach for a healthy meal right out of your fridge, or out of the cooler you brought with you.

Pack cook-free snacks! Make sure to include in your grocery shopping the following: raw almonds, protein powder,

protein bars, low-fat string cheese, chopped veggies, fruit, and hummus. These kinds of foods are easy to take along, and they’re yummy at the same time!

Buy a cooler! Don’t worry about what others may say. It’s better for people to make comments about our discipline and commitment to a healthy lifestyle than about bad health and weight issues. Simply invest in a manageable-sized cooler so that you can store your healthy clean meals and snacks. Place your food in Tupperware the night before in the fridge so that you can simply toss it all in your cooler and go!

Take your gym bag everywhere you go!

can fit in your gym time, simply have everything you need in your gym bag, then keep it in the car so that you don’t find excuses not to workout. And remember that time won’t fall on your lap; we need to make time to work out! It is a priority!

It’s not a bad idea to simply be ready for whatever may come. If you are visiting family out of town and are unsure of when you

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

Find your inner


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Rehab After Injury



November 2011 |


activelife Guide 23

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Nutritional Supplementation Adjuncts Helpful for Osteoarthritis


everal nutritional supplements have been used historically and clinically to treat, and possibly even reverse, osteoarthritis. A key point to remember when using supplements is that this approach needs to have a multifaceted directive. One aspect of treatment is to control inflammation or to help restore function by reducing pain. The other component consists of therapeutic options that help contribute to the overall repair processes for connective tissues and joints—processes that naturally occur in the body but that can be augmented by various nutritional supplements. Note that the quality of a supplement’s raw material needs to be of pharmaceutical grade and within a therapeutic dosage range to actually have a clinical benefit. Optimum results are most often achieved with combined therapies operating synergistically. Below are a few of the adjuncts I have found most helpful in clinical practice. Tart Cherry Extract The antiinflammatory ability of tart cherry became evident some years ago in clinical studies which demonstrated that the consumption of 20 black cherries daily was at least equal in pain management to aspirin; however, cherry extract and fruit antioxidant extracts have been shown, anecdotally, to be useful for inflammation and tissue repair for many years. I find this extract to be particularly helpful as an anti-inflammatory and pain reduction therapy. The usual dose of the tart cherry extract, purified in capsule form, would be two capsules taken twice daily. Perluxan This is also an herbal derived anti-inflammatory. It works by a different mechanism than tart cherry; however, it

Rehab After Injury


seems to be nearly as helpful as many over-the-counter anti-inflammatories, without the typical side-effect profile. Often, my office will use this in combination with other preparations.

knee (Synvisc). Again, this is not so much a pain medication as it is an adjunct to help with mobilization. Endocrine Balance The importance of hormonal balance cannot be emphasized enough. Certain hormones that have an anabolic quality contributing to connective tissue repair, such as growth hormone, testosterone, DHEA, and, to some degree, thyroid, are very important in regulating the synthesis of connective tissue. When these levels are low, chronic pain issues can often be amplified.

Niacinamide This is a B vitamin that has been used to treat various types of arthritis, clinically and in published trials, for many years. As an adjunct, it is often very useful in rheumatoid arthritis. I have not found this particularly helpful as a stand-alone therapy, but when added to other therapies, this seems to be much more efficacious.

Prolotherapy This is a type of proliferative therapy in which concentrated solutions of glucose or other proliferates are injected into the connective tissue to improve general connective tissue strength in the knees, hips, and other joints. As an adjunct, this seems to work very well in certain cases with some of the other nutritional supplements.

Glucosamine and Chondroitin Most people are familiar with these typical therapeutic avenues. These are not really pain medicines or inflammatory control medicines per se, but rather, they operate by providing the body with the optimal nutritional tools for connective tissue and joint repair. The critical issue of importance here is that these products need to be of pharmaceutical-grade quality, and the chondroitin needs to be of a microfractionated, highly absorbable type. In addition, the dosage ranges need to be adequate for efficacy. Generally, in the case of glucosamine, that may require anywhere from 2000 to 4000 mg daily, depending on the individual. As function is improved, the dose can be reduced to maintenance, which might be 500 to 1000 mg daily. Often, injections of a particular type of glucosamine called N-acetyl-D glucosamine are dramatically helpful in given situations.

Antibiotic Therapy The adjunctive role of certain antibiotics in the treatment of different types of body inflammation, particularly of the autoimmune type, has been longstanding. In recent years, there have been a number of published studies in the field of rheumatology regarding the use of antibiotic therapy with inflammatory autoimmune diseases such as lupus and rheumatoid arthritis. However, the potential role of causative chronic infections should be a consideration in various types of autoimmune conditions. (For further information on adjunctive antibiotic therapy, a good website to visit is The Road Back Foundation.)

Hyaluronic Acid Used as a capsule or liquid suspension, this component provides lubricating material to disks and joint spaces and is often used in the clinical setting as a direct injection in the

Obviously, to achieve the best outcome, each protocol should be determined based on patient uniqueness and individuality.


November 2011 |

activelife Guide 25


Exerc se Strengthening the muscles that support the knee with knee exercises is most important in protecting your knees from injury and knee pain. Weak or fatigued muscles cannot adequately support the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause injury to the structures of the knee. Strengthening exercises can make the muscles tight, so follow strength exercises with stretching exercises. Stretching the muscles that support the knee with knee exercises is also important in preventing injury. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment. When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle. You need to increase the duration of your knee exercises gradually to avoid overuse injuries and knee pain. Be patient. You will see results. Strength must be built up gradually. When muscles, tendons or ligaments are stressed slightly beyond their limits, microscopic tears occur. This is normal, and as these tears heal the muscles actually become bigger, firmer and stronger. These microscopic tears must be given adequate time to heal or chronic problems can develop. Try not to exercise the same muscle groups two days in a row to give your body a chance to recover. Stretching knee exercises can be done more often.

Welcome Lindsay Fitness Model Lindsay Forster joins the activelife Guide family.

26  activelife Guide |



Rehab After Injury


For more routines you can do at home, visit



Knees 1. Donkey Kick with Resistance Band Primary muscles in action: Glutes, Hamstrings Preparation On a soft surface, get down on your hands and knees with the resistance band wrapped behind the thighs. Place the middle of the band on the arch of your right foot and hands in the handles. Move the hands forward underneath the shoulders. Execution Lift your right knee off the floor, and arch your lower back so it dips slightly toward the floor. Keeping your right foot deeply flexed, squeeze your right butt cheek, and kick your right foot straight back in line with your hip. With control, return to starting position with your knee off the floor. Repeat 10–20 repetitions on each leg, with 2–3 sets on each side. Focus on keeping your spine and pelvis steady as you move your leg to strengthen your core.



2. Stability Ball Leg Curl Primary muscles in action: Hamstrings, Glutes, Core Preparation Lie supine on floor with lower legs on exercise ball, with arms extended out to sides. Straighten knees and hips raising back and hips off of floor. Execution Keeping hips straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees. Repeat.

3. Romanian Deadlift Primary muscles in action: Hamstrings, Glutes Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

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November 2011


Rehab After Injury


4. Lateral Side Step with Band Primary muscles in action: Gluteus maximus, tenor fascia lata, quadriceps Preparation Place the band around your ankles, position your feet about shoulder width apart, knees bent like a half squat position. Execution With your feet shoulder width apart, start with tension on the band, and slowly step to the right. Slowly bring your left leg to the original stance. Try ten steps to the right, and in the same way, ten steps to the left.

5. Stability Ball Squat Primary muscles in action: Gluteus maximus (glutes), quadriceps (quads) Preparation Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 - 12� out in front of your body, feet hip-width apart with toes facing forward or turned out slightly. Execution Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body. Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly. Upward Phase: Exhale and slowly push your body up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. To help develop the foundations of good squatting form, emphasize dropping your hips down and slightly under the ball, and avoiding driving your knees down and forward.

Rehab After Injury



November 2011 |

activelife Guide 29

“Fierce Forward”

activelife’s Success Story By Kim Brenton

It means to move forward fiercely and never give up.

Age: 29 Height: 5’ 9” Weight before: 183 lbs Weight now: 142 lbs Location: South Bend, IN


Occupation: Personal trainer, motivational speaker, spokesmodel Favorite exercise: Box Jumps Favorite clean meal: 1 piece Ezekiel bread (sometimes toasted, sometimes not), 1 tbsp crunchy almond butter, 1/2 a banana. She usually only eats this after a really tough lifting session. She loves a healthy Elvis! Website:!/pages/Fierce-Forward/109129772443848 This is Ashley’s Facebook page for Fierce Forward, a mantra she created through her journey of goal setting and losing weight. It is her passion to inspire, motivate, and help others move forward with what they want in their lives.

The breaking point

spokesmodel for, an athlete in the first ever Team, and a certified

Ashley Johns hit a major breaking point in her life

personal trainer. She is also a certified trainer for the

on the night of New Year’s Eve, 2008. “I spent over

“7 Habits of Highly Effective People” program (based

two hours attempting to find one shirt and one pair

on the book by Stephen Covey), and she even made

of pants that would hide my fat rolls,” says Ashley.

it to the finals in the auditions for Jillian Michael’s

That next night, she lay on the floor listening to Sarah

trainer position on The Biggest Loser! What an

McLaughlin, crying. She realized she had a choice

amazing journey! But she’s not done yet.

to make. “I could sit here and find myself here crying

Ashley is now working with a trainer and has a new

again one day soon, or I could make a choice to

workout buddy. She is also working on balance. In the


past, she would stress over losing those last 10 lbs,


but she finally realized that all that stress was very

Just another New Year’s Resolution???

unhealthy for her body. She has come up with her own personal mantra: “Fierce Forward.” It means to move forward fiercely and never give up. She has her

Ashley began her journey on January 1, 2009. You’re

own Facebook page based on that mantra (see the link

probably thinking: “Great, another New Year’s

above), and she uses it to motivate others toward their

resolution that will be forgotten come February,”

goals every day.

right? Wrong. Ashley started off by going through

It begins and ends in your mind.

her fridge and cabinets and throwing out everything processed. She found inspiration and information on a popular fitness site, She made a motivation visual board from clippings she took out

Ashley has accomplished so much along her journey,

of Oxygen magazine and hired a trainer. She went to

but just like the rest of us, she’s had some obstacles

the gym every day after work, regardless of how tired

to overcome. The hardest part of her journey was

she may have felt after a stressful day. Ashley went to

realizing that there were things she couldn’t do

fears and began training with weights.

the gym 6 days a week, working with a trainer twice

because of the shape she was in at the beginning of

Although Ashley now has a long list of

a week. She puked the first time she worked with her

her transformation. “I remember being asked to do a

accomplishments, she says that the biggest gain for

trainer, but that didn’t keep her away! She has kept at

side plank with a lift, and I could not do one,” says

her is her self-confidence. She is now confident in her

it to make amazing progress and is now a staple in the


abilities and what she now brings to the world. Her advice is for you to ask yourself what you really

fitness community.

The sweet smell of success!

Another challenge was simply letting go of her fears

want and to be really honest with yourself. “Know

and facing her challenges. At the start of her journey,

that everything you could ever want begins and ends

Ashley would stick to the cardio machines along the

in your mind. You are the creator of your reality—the

side of the gym because she was too afraid to be in the

director of your life.”

Ashley went from a size 18 down to a size 8, with

center of the room because of her physical shape at

healthy, lean muscles. She emphasizes that it’s

that time. “The first time I walked in the weight room,

more about a healthy body composition (fat vs. lean

I was not confident, but I knew I had to hold my head

muscle ratio) than what the scale says. She is now a

up high,” she says. Ashley eventually got past her

30  activelife Guide |

November 2011


If you have recently accomplished a health, fitness, or nutrition goal that you would like to share with our readers, please contact us at

Rehab After Injury


By Chuck Lehman


Diabetes— Just the basics...


e are a nation of

respond to the insulin that is produced. Glucose

in the blood and the body lacks the necessary

convenience, where

builds up in the blood and overflows into the

fuel. The symptoms develop gradually and

everything has to happen

urine and is passed out of the body. Therefore,

may include frequent urinations, unusual thirst,

right now. We are wrapped

the blood contains large amounts of sugar, but

fatigue or nausea, weight loss, and blurred

it’s all lost.

vision. Approximately 90% of those diagnosed

up in our own daily world, passing hundreds of people and occasionally saying “how you

have Type 2 diabetes. Treatment can include

doin’?” without really waiting for the response.

There are many forms of diabetes, and they are

medications, a healthy and specific diet, and an

With all the hustle, though, we are still a nation

often referred to as one of three group types.

active lifestyle.

of compassion; so when the need arises, we can

Type 1 is an autoimmune disease where the

quickly slow down and deal with reality.

body’s defense system starts fighting against

The third type is gestational diabetes. This

itself. In diabetes, the immune system attacks the

type develops during pregnancy and is similar

At the end of a busy day, our good health still

insulin-producing cells in the pancreas, reducing

to Type 2. If untreated, gestational diabetes

means the most to us. To help bring attention to

production to nearly nothing.

can cause serious complications for the


specific health issues, each month of the

baby. With proper prenatal care,

year is dedicated to a national theme of

however, gestational

awareness. Among other worthy causes,

diabetes can

November is American Diabetes Month.



It gets top billing because, in the U.S.

and treated. Women

alone, it’s estimated that nearly 18

who have gestational diabetes

million people have been

and recover do have a higher risk of

diagnosed with the disease,

developing Type 2 within 10 years.


and another 6 million have it but are

anyone with

undiagnosed. Add to those numbers the 57

Type 1 diabetes would include taking insulin

While the medical community continues to

million people with pre-diabetes, and it is safe

every day to live.

understand more about the disease, the risk of

to say that every American knows someone with diabetes.

diabetes continues to increase. Unfortunately, it Currently, it’s not known what causes the

is mostly due to our American lifestyle. There

immune system to attack the cells, but

is no known cure, but diagnosis and treatment

In good health, as we eat, our body uses digested

factors may include genetic, environmental,

continue to improve. With an aging population,

food that has been broken down into glucose

autoimmune, and viral. Type 1 often develops

with less nutritional diets, and with reduced

for growth and energy. This glucose is a form

in children and young adults, but can appear at

physical activity and increased obesity, diabetes

of sugar in the blood that becomes the main

any age and usually in a short period of time.

will continue to be a killer disease.

source of fuel. In order for glucose to get into

When not properly diagnosed and treated, life-

the cells, insulin must be present. The pancreas

threatening risks can occur, and some people

As with any health concern, early detection

automatically produces this hormone in proper

have lapsed into a diabetic coma.

and proper treatment is critical. Recognizing

amounts so the glucose can move from the blood

symptoms, even slight changes, and scheduling

into the cells, thus providing the necessary fuel.

With Type 2 diabetes, the pancreas may be

regular check-ups is important. When we start

In people with diabetes, the pancreas either

producing enough insulin, but the body is not

with the basics, smaller issues may not develop

produces little or no insulin, or the cells do not

using it efficiently. Again, glucose builds up

into major concerns.

Rehab After Injury



November 2011 |

activelife Guide 31



and Walnut Pasta Salad One of the most important substances that should be taken in larger quantities by arthritis sufferers and those trying to prevent arthritis is omega-3 fatty acid. Two good sources of omega-3 fatty acids are tuna and walnuts, which are combined in this recipe.


Tuna is a great low-fat protein source. It is a good detoxifier and immune booster. Tuna


contains essential fatty acids such as omega-3 that are anti-inflammatory, helping to reduce

pain. Omega-3 is good for burning excess fat, stabilizing blood sugar levels. These essential fatty acids keep the circulatory system healthy, lower cholesterol, lower blood pressure, and protect against stroke. This fish is rich in selenium, an important antioxidant attacking freeradicals and removing toxins from the body.

Ingredients • 1 cup nonfat yogurt • 3 Tbsp white wine or cider vinegar • 3 Tbsp chopped black olives • 1 Tbsp chopped fresh thyme OR 1 tsp dried thyme • 1 clove garlic, minced
 • Salt and pepper to taste • 10 oz. fusilli (corkscrew), penne, or other large pasta shape • 1 can (6 1/8 oz.) water-packed tuna • 1/2 cup walnuts • 1/4 cup thinly sliced roasted, peeled red peppers (packed in jars) • 2 Tbsp chopped parsley

Preparation First, make the dressing; in a small bowl, place the yogurt, vinegar, olives, thyme, and garlic. Stir to combine; then season with salt and pepper to taste. Set aside. Cook the pasta in boiling, salted water according to package directions. Drain in a colander, then rinse well and drain again. Drain tuna and place in a large bowl with the walnuts and peppers, and toss to combine. Before serving, add the dressing and stir to coat the ingredients evenly. Sprinkle with parsley.

Walnut • Walnuts, one of the best nuts for arthritis, are rich in omega-3 fatty acids, a type of fat that helps reduce inflammation and can help lower the risk of developing arthritis. A quarter of a cup of walnuts contains 94.6 percent of the daily recommended intake of omega-3 fatty acids.

For more recipes, go to our website:

32  activelife Guide |

November 2011


Rehab After Injury


“You can feel sore tomorrow or you can feel sorry tomorrow.

Model: Valarie Cole Sanford

You choose.”

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activelife Guide

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Send us a brief e-mail, including pictures, and tell us why we should consider you for our magazine.


Laura Marenco is a fitness professional with over 10 years of experience.

activelife Guide is looking for ambitious candidates who are well–organized, tenacious and have solid phone and in– person skills. The ideal candidate will also have prior print media sales experience and an entrepreneurial outlook.

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