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EOEne FTRake

Volume 1212

magazine .com

Tips for Healthy Traveling this Holiday Season pg 4

Let’s Celebrate Resolution RESET: 2013

Sheila Henson pg 14

Lora Smith pg 8

5 Important Reasons Everyone Should See a Chiropractor Dr. Jeff Dettwiler D.C. pg 12

Get Social with HMM! /HealthMinuteMag @HealthMinuteMag

QR Codes You may of heard of these or maybe you have just seen those silly little black and white squares on things? QR codes are the latest item to be used in marketing to the consumer. QR codes are these UPC type looking codes.

There are many different readers that are available. Many are free to download from ITunes or Android Market. They all each have a different way that you can share or store the information read from the QR code. You’ll want to try a few to find the one that works best for you and your phone.

Simply download one of the many FREE scanning applications, scan a QR Code graphic (like the ones in this publication) and enjoy the additional content provided by the advertiser.

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2 - Central Indiana’s Pulse on Good Health

EEne FTRake O

Volume 1212

From the Publisher

Welcome to Indy’s Health Minute Magazine.

Tips for Healthy Traveling this Holiday Season

ma gaz ine .com

pg 4

Let’s Celebrate Sheila

Resolution RESET: 2013

Henson pg 14

Lora Smith pg 8

Now is the perfect time to take charge of your health and well being. We are dedicated to presenting you with timely health information for your busy schedule. Proper nutrition and exercise are important aspects of our daily rigorous routine. We support and encourage you to be an active participant in your future health through pertinent information to improve your life. Join us on this journey into an improved state of welfare and happiness. This magazine is for you . . . Indy’s active health conscious consumer. I invite you to participate in our growth and encourage your feed back and suggestions. Let us know what you think. Email comments to

Articles Tips for Healthy Traveling this Holiday Season........ 4 There is No Such Thing as a Part Time Fit Person....... 7 by Donna Phelan

Resolution RESET: 2013................... 8 by Lora L. Smith

How to keep your pets healthy and happy all winter long................................ 10 5 Important Reasons Everyone Should See a Chiropractor.................. 12 by Dr. Jeff Dettwiler D.C.

Let’s Celebrate .............. 14 by Sheila Henson

5 Important Rea sons Everyone Sho uld See a Chiropractor

Dr. Jeff Dettwi ler D.C. pg 12

Get Socia al

with HMM M! /HealthMinuteM ag




Winter Travel Tips Although it seems like travelers spend a lot of time sitting in a car, there are many opportunities to maintain physical activity while you are traveling. Check ahead to see if there is a gym or a suitable place to walk around your destination.


The deadline for ad placement with Indy’s Health Minute Magazine is the 1st date of the month prior to publication. (exp: ad for January issue is due by Dec 1st). Call (317) 407-8188 for more information. Health Minute Magazine is published monthly. Health Minute Magazine is copyrighted and may not be reproduced, in whole or in part without the expressed written consent of Health Minute Magazine. Health Minute Magazine, including the publishers and designers is/are not responsible for the accuracy of the information provided or the actions of our advertisers. Health Minute Magazine strongly suggests that you consult your Physician before beginning any diet or exercise program. If you follow any of the health tips or suggestions given in this publication, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release Health Minute Magazine from any claims.


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Tips for Healthy Traveling this Holiday Season (BPT) - You’ve managed to navigate the holiday crowds at the post office, the mall and the office party, but you still need to get over the river and through the woods to gatherings with family and friends. Before you hit the roads, rails or skies this holiday season, dash through these helpful tips to make your trip as jolly as possible and, while you’re away, help you get a good night’s sleep.

4 - Central Indiana’s Pulse on Good Health

* Be prepared: Don’t forget the necessities

family can enjoy all the comforts of home

for the inevitable travel delay when packing

including free WiFi, a fully equipped fitness

your luggage and gifts. Pack each child a

facility, 24-hour business center and in-

personal travel bag with surprise snacks, new

room refrigerators and microwaves for your

books, small toys, art supplies and a travel-

favorite holiday leftovers. Guests who book a

sized blanket and pillow. Bring yourself a

two-night minimum stay at a Hilton Garden

book, crossword puzzle or correspondence

Inn (Thursday through Saturday) through Jan.

to catch up on. Whether it’s a canceled flight,

6, 2013, using the ‘Holidays with Heart’ rate,

delayed train or road construction, planning

will receive a complimentary cooked-to-order

ahead to keep your family occupied during

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will donate a portion of your stay to Feeding

your destination in a festive mood.

America to help provide 500,000 meals for

* Avoid the lines: Fly

families in need.

at non-peak hours

by booking an early morning flight or a late night red-eye when airports tend to be less crowded. Pre-printing your boarding pass at home allows you to bypass the ticketing agent and self-serve kiosk. If you don’t have to check luggage, you can proceed directly to the security checkpoint. Pack lightly by planning outfits that can be mixed and matched and save on checked baggage fees because, face it, you always over-pack. Finally, arrive early - two hours in advance for domestic and three hours for international flights - because who wants to be running stressed-out through a

* Plan alternative routes:

Long car

rides can be tedious, but when they’re extended due to heavy traffic, construction or weather issues, the trip can quickly turn into a nightmare. To help dodge traffic, check current freeway conditions online just before you leave to determine any immediate problems. Download a traffic app on your phone and have your passengers periodically check for upcoming delays during your trip. Keep maps handy - both electronic and printed in case of unpredictable cell service - so you can quickly

crowded airport?

find alternative routes around congested areas.

* Book a hotel: Having the entire extended

case of the unexpected ... weather, car trouble,

family in one house is priceless for days of nostalgic meals, gift exchanges and photo ops.

Also, plan ahead for gas, food and rest stops in bathroom breaks or cravings for candy canes.

But between Grandpa’s snoring, the baby’s 3

With a little forethought there are small things

a.m. feeding and Aunt Ida’s rambunctious

you can do to keep your family entertained,

labradoodle, it doesn’t always translate

in good spirits and well-rested during holiday

to a silent night of sleep. Instead, book a

travel to ensure that your trip is full of merry

room at the Hilton Garden Inn, where your

making and fa la la la love.

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There is No Such Thing as a Part Time Fit Person There are few certainties in life: death, taxes, and the January stampede of new members and their “weight loss resolutions” at the KnowSweat Workouts gym. Our faithful, diehard members take it in stride, adjusting their schedules to avoid a little of the jockeying for position on the gym floor. They know that within 8 weeks, 80 – 90% of the part timers will no longer be in their way. It is as predictable as the seasons. Why do SOOO many well-intentioned people fail? The key is found in two words in the above paragraph: part timers. I’ve discussed it before in this column – there is no such thing as a part time fit person! You have failed at weight loss and fitness time and again, because you make the mistake of believing that you can take your current life, tweak it here and there, and suddenly you are thin and ripped. Your “current life” is what made you fat and out of shape. You cannot continue to be “you” and expect a different result – keep doing what you are doing and you will keep getting what you got, as the saying goes. If thin and ripped is not “you”, then you need a different YOU – a you that lives a life that supports a slim waistline and strong muscles.

Your “current life” is what made you fat and out of shape.

The Indianapolis Mini Marathon has been an annual event on the City’s May calendar since 1977. We ALL know someone – we will call her Miss Step – who decides out of the blue, to enter the Mini. Miss Step has never worked out, would probably struggle to DRIVE the 13.1 miles, but is certain the goal of running the Mini will inspire her to begin a fitness regimen. Miss Step has a training plan, which is quickly forgotten when the holidays

arrive. January and February are too cold, but she will make up for lost time in the spring. March is too rainy, April is Spring Break for heaven’s sake, and before you know it, the Mini Marathon is upon her and she has managed about a week and a half of actual training. Nonetheless, Miss Step “runs” the Mini, struggling through every mile, crawling across the finish line and straight to her bed where she stays for the next 8 days. She proudly tells her friends how she “ran the Mini”, they all “ooo” and “ahh” and congratulate her on her accomplishment! Forgive me, but – BIG DAMN DEAL. Miss Step set and achieved a single, one-day goal, and a risky one at that, as she was completely unprepared physically to achieve it. Miss Step lost sight of the original goal – to use running the Mini to inspire her to start a fitness regimen – and turned running the Mini into the only goal. When she was unwilling and unable to change her life and herself to the point where running the Mini was just another day in her running routine, she lost the chance to become a full time fit person. This year, as you pull out and dust off your annual resolution to lose weight and become more fit, think of Miss Step and keep this in mind….it is far more impressive to run 1 mile every day, than to run 13 miles one day! Stop Being Fat!!

Donna Phelan is an ACE Certified Group Fitness instructor and coowner of Know Sweat Workouts in Indianapolis.

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Resolution RESET: 2013 Close your eyes…

You’re at a holiday party. Everyone, including the host and hostess, is going on and on about how fabulous you look. They want to know what your secret is. Better yet, you FEEL just as good. Is this your reality now? Or was it supposed to be?? Has yet another year gone by where your resolution to lose weight and get fit got tossed out when the Valentine’s Day candy surfaced? If you’re feeling defeated…don’t. That won’t help you pick yourself up and move forward. We spend way too much time beating ourselves up for stuff we can’t change. 2013 is a new year. Begin again. But this time… make sure you’ve got a no-fail plan in place. Break down your annual goal. You may be dreaming about how you’ll look at holiday parties in December… but what are the daily, weekly “Detox” and monthly activities that will in January. Make actually get you there?? Resolve sure whatever program you choose requires you to eat whole to put some time into planning foods and teaches you something along out your menus, schedule the way. I’ll be doing Beachbody’s ‘Ultimate exercise the way you would Reset’ again with a large group January 9-29. any other appointment, and (Visit my web site to learn more about my first set realistic benchmarks to Reset experience and to find out more about measure progress along the joining us!) It’s a 21-Day program designed to remove toxins from your body, and yes, weight-loss way. typically results as well. But it also teaches you more about whole foods – how to prepare them and how your body responds to them. Much of what you learn in the process stays with you long after it is over. It’s a program appropriate to repeat 2-4 times/year for the best possible health benefits. Visit me here to find out more about my Reset journey! 8

Lora L. Smith Fitness/Nutrition Coach 317-431-7177 - Central Indiana’s Pulse on Good Health

Make sure you have a support network. Most of us know WHAT to do, we just need someone holding us to it. A group of people at your gym, an online group, or a club or social group can be what carries you through even on your worst day. It also feels great to pay forward the support you get to others when they need it.

Enjoy the journey. Don’t be so focused on your finish line that you don’t have any fun. If you’re working on a LIFESTYLE, which is the way it should be, you don’t want to be miserable or stressed. So find a workout program that you LOVE, like-minded family or friends to take your journey with you, and change your mindset to one of “healthy choices” rather than “sacrifices.” Remember that the gift of health is one that keeps on giving all year long. 2011BB-HealthMinuteAd.qrk:2011BB-HealthMinuteAd.qrk 10/14/11 9:17 AM

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How to keep your pets healthy and happy

all winter long (BPT) - Dry skin, winter weight gain and the common cold - humans aren’t the only ones to struggle with winter woes. Cold weather can affect our pets’ health, too. While you can put in some extra time on the treadmill and layer up for the cold weather, pets rely on their human companions to help them stay healthy all year long. As temperatures drop and snow starts to fall, keep these simple safety tips in mind to help keep your pets safe and healthy this winter:

Dress to impress ... and stay warm

With thick coats and hardy constitutions, some animal breeds are made to stand up to Old Man Winter. But most domestic dogs will feel the cold, so it makes sense to outfit them for the weather. Sweaters, booties and other winter essentials aren’t just fashionable, they’re functional; they can help protect your four-legged friends from extreme cold, snow and ice. So, be sure to dress your pet appropriately for the weather, and while you’re at it, you can also enter your pet into the ‘Morton Best in Snow Pet Show’ photo contest from Nov. 15 through Jan. 10

11, 2013. Entering is easy. Just submit a picture of your pet suited up for winter on the Morton Salt Facebook page at MortonSalt. Keeping ID tags up-to-date and secure on your pet’s collar is also a crucial part of any pet’s winter wardrobe. Dogs especially can lose their way in snow-covered landscapes that mask familiar scents and scenery. It’s best to keep your dog on a leash and ensure it is wearing an ID tag at all times to keep Fido safe and secure all season.

Avoid toxic temptations Common products around your house can sometimes pose a threat to pets. For example, antifreeze can keep your vehicle running when temperatures drop, but it can stop your pet in its tracks if even a small amount is ingested. Be sure to keep all jugs of antifreeze, and other household chemicals, tightly sealed and stored on a high shelf away from pets. Clean up spills as soon as they happen to avoid accidental ingestion.Always keep an eye on your pet’s behavior.- If you notice anything out of the ordinary, consult a veterinarian immediately. - Central Indiana’s Pulse on Good Health

Get safer sidewalks

Take a bite out of

Ice and snow can make winter walks anything but wonderful.- It’s essential to keep sidewalks clear of ice and snow to prevent dangerous slip and fall accidents.- While salted sidewalks and streets are important for winter safety, they can irritate pets’ paws. Using a pet-friendly ice melter can clear the way but still be safer for our furry friends.

Like people, pets are less active in winter and burn fewer calories. Keep up a regular schedule of outdoor excursions - weather permitting and assuming your pet is properly dressed for the cold. In addition, consult your veterinarian about proper diet during ‘hibernation’ season and adjust your pet’s diet accordingly to avoid winter weight gain.

Most pet owners consider their pets as part of the family, and the majority (70 percent) think about their pets when they prepare for winter, according to a recent survey commissioned by Morton Salt. But only about one in four pet owners use a petfriendly ice melter during the winter.

Holiday treats help humans pack on the pounds, and can contribute to pets’ winter weight gain too. But goodies like chocolate, macadamia nuts and alcohol can be even more harmful to pets. In large quantities, these treats can be very toxic for pets. Keep in mind common holiday decorations like mistletoe and poinsettias can also be dangerous if pets ingest them.

and happy paws

winter weight

Choosing an ice melter that is both salt- and chloride-free, like Morton’s Safe-T-Pet, is a great way to put your best paw forward.- Developed in cooperation with, and recommended by veterinarians, Morton Safe-T-Pet clears snow and ice but is safer for pets’ paws and tummies than traditional melting salt. Visit www.mortonsalt. com to find a retailer near you.

Winter can be a fun and festive time of year.While the elements may not always be on your side, with some precautions and preparations, your pets can weather the winter season - and be happy and healthy heading into spring.

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5 Important Reasons Everyone Should See a Chiropractor

1. A chiropractor is trained to find abnormal motion patterns in your

joints and correct those misalignments so that you don’t experience pain and dysfunction, and everybody develops misalignments in the spine from the normal stresses of daily life.


Your spine only has 2 functions, movement and protecting your nervous system. Since your nervous system controls and coordinates everything you do, you want to make sure that it is free of interference from misaligned joints so that it can function the way that it was supposed to.

Jeff Dettwiler, DC Dettwiler Chiropractic

3. Life is full of different stressors, and stress has adverse effects on your body that manifest physically. A chiropractor can help eliminate physical stress and show you ways to manage that stress in the future.

4. Chiropractic physicians are trained to find the cause of dysfunction and correct it using a drug free approach. Traditional medical models often treat the symptoms a patient is experiencing and do not always get to the root of the problem.

5. Everything requires maintenance. It does not matter if we are talking about your

car, your teeth, or your spine if it is not maintained properly it will break down or wear out much faster than if it is properly taken care of. These are just a few of the many reasons everyone should see a chiropractor. For more information on how chiropractic can benefit you or your loved ones please visit our website at or call our office at 317 841-1209 to schedule your first appointment.

12 - Central Indiana’s Pulse on Good Health

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A time to celebrate-the holiday season is upon us. Yes, every month of the year boasts a Holiday, Birthday, Anniversary, or Special Occasion of one form or another. However, Thanksgiving, Christmas and New Year are special individually and collectively; they bookend and encompass a six week time frame referred to as the Holiday Season. Unlike other one-day celebrations throughout the year this time frame extends ‘the permission to indulge’ mentality associated with celebrating. This may be a suspect cause for weight gain during the holidays (depending on the choices made). Or is it in part due to the holiday privileges being extended to the masses, not just a few select beneficiaries? Or perhaps is it the nostalgic memories of years past looking to be repeated? Whatever the contributing factors are the reality is it has become acceptable to over-consume during the holiday season on many fronts.

RD Sheila Henson

Health & Nutrition Technology (HNT) is extending an open invitation to one and all to come celebrate life 365 days a year with

improved health through initial weight loss. You are worth it! Give yourself and your loved ones the gift of good health. Call 317 489-4817 or visit to hear how you can celebrate in a new way. With a 40-50 pound weight loss average in the first 20 weeks sustained over the years; we help people live out our motto. Change your life…so you can live it! Now that sounds like a reason to celebrate! There’s an amazing paradox of giving... you can never help another person without helping yourself. We are thankful for the past 10 years of giving and receiving from the Indianapolis community. We look forward to many more celebrations with you. Health & Nutrition Technology is a nationally recognized, medically supervised health and weight management program. The professional staff provides a comprehensive approach to health by integrating behavior modification classes along with individual support and caring.

Health & Nutrition Technology is a nationally recognized, medically supervised health and weight management program.The professional staff provides a comprehensive approach to health by integrating behavior modification classes along with individual support and caring.

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14 - Central Indiana’s Pulse on Good Health

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Health Minute Magazine December 2012  

Local magazine to Indianapolis IN Health and Fitness