Health Minute Magazine January 2013

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10 Years of Weight Loss in Indianapolis Sheila Henson pg 6

New Years Resolutions Revisited Again and Again Dr. Jeff Dettwiler D.C. pg 12

Finding Your “Click Factor”Lora Smith pg 10

Volume 1301

Your Bedroom: The Key to a

Restful Night’s Sleep pg 4

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FREETake One

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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www.HealthMinuteMagazine.com - Central Indiana’s Pulse on Good Health2

From the PublisherWelcome to Indy’s Health Minute Magazine.

Articles

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 [email protected]

magaz ine .com

10 Years of Weight Loss in Indianapolis Sheila Henson pg 6

New Years Resolutions Revisited Again and Again Dr. Jeff Dettwiler D.C. pg 12

Finding Your “Click Factor”Lora Smith pg 10

Volume 1301

Your Bedroom: The Key to a

Restful Night’s Sleep pg 4

@HealthMinuteMagHealthMinuteMagazine.com

facebook.com/HealthMinuteMag

Get Social with HMM!

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Take One

Bedroom Sleeping Tips

Creating a bedroom that is conducive to your most restful sleep might require a bit of homework, but I think you’ll find it won’t take you long. As an interior designer, I like to focus on lighting, bedding, furniture and decor.

EDITOR / SALES DIRECTORArthur Sanford

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PHOTOGRAPHYHerb Johnson

GRAPHIC DESIGN & LAYOUTStacey R. Davis

sweatpantpatty.com

WEB SITE DESIGNArthur Sanford

ADVERTISING SALESArthur Sanford

CIRCULATIONArthur Sanford

COMMENTS & [email protected]

SUBSCRIPTIONSArthur Sanford

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CONTACT [email protected]

Phone: 317.407.8188

The deadline for ad placement with Indy’s Health Minute Magazineis 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.

Your Bedroom: the Key to a Restful Night’s Sleep ...... 4

10 Years for Weight Loss in Indianapolis. Doing What Works - Time and Again ....................... 6by Sheila Henson

Don’t Be Gulidble .......... 9by Donna Phelan

Finding Your Click Factor .................. 10 by Lora L. Smith

New Years Resolutions Revisited Again and Again ..................... 12

Relax Your Way To Health............................ 14by Dr. Jeff Dettwiler D.C.

Visit www.HealthMinuteMagazine.com for more valuable coupons! 3


Jeff Dettwiler, DC Dettwiler Chiropractic

Relax Your Way To HealthMassage can be a great way to feel pampered and relaxed, but there are many other health benefits to therapeutic massage. There are studies showing that stress can play a major role in chronic pain and disease. Stress not only worsens the symptoms of pain, in a lot of cases it can be the cause. In fact, a recent estimation believes that stress plays a role in up to 80 or 90% of all disease processes. Massage is a great way to relieve stress by calming the peripheral nervous system, releasing muscle tension, and “turning off” your pain receptors.

Aside from stress management, there are many other therapeutic benefits of massage. For example, massage can be a great non-medicated form of pain management for a patient with Fibromyalgia.

These patients often report a reduction in anxiety, stiffness, and muscle aches. Massage is a wonderful addition to regular prenatal care for a pregnant woman as well. These patients generally receive a more relaxing massage during pregnancy to help relieve low back and hip pain, headaches, leg cramps and anxiety.

Soft tissue therapy can be an integral part of a healthy lifestyle, along with exercise, proper nutrition, and chiropractic care. For more information on how massage might be right for you visit our website at www.dettwilerchiropractic.com or you can call our office at 317 841-1209 to schedule an appointment today.

Heather Ellis, LMT

317-407-8188

(BPT) - Whether snuggling in for the night or just trying to catch a quick few winks, your environment plays an important role in determining if you’re counting sheep or counting Zzzs. From noise reduction to lighting, there are a few easy ways you can turn your bedroom into a tranquil oasis.

“A third of the adult population suffers from insomnia from time to time, but only about 6 percent meet the criteria for an actual sleep disorder,” says Dr. Christina Brown from the Florida School of Professional Psychology at Argosy University, Tampa. “In a good number of cases, getting to sleep and staying asleep is a matter of your surroundings.”

Kristina Held, assistant professor of Interior Design at The Art Institute of Charlotte, a campus of South University, focuses on areas of the bedroom that you may want to re-evaluate in order to create the sleep haven you’ve been craving.

“Creating a bedroom that is conducive to your most restful sleep might require a bit of homework, but I think you’ll find it won’t take you long,” Held says. “As an interior designer, I like to focus on lighting, bedding, furniture and decor.”

Lighting:Humans were created to be in-synch with the sun cycle. For this reason, Held recommends positioning your bed to the east so that you will be able to wake up seeing the sun rays peeking in around your curtains.

“Try several layers of curtains to block out light at night,” Held says. “Sheers and heavy protective curtains can help soften the room visually, help with sound absorption, help insulate the window, and are a great opportunity to bring in some color and pattern.” You can leave the sheers drawn during the day to diffuse daylight while protecting against views from the outside.

Your bedroom: the key to a restful night’s sleep


Both Brown and Held warn about electronics that provide artificial light in the bedroom. “Get rid of your phones, TVs and iPads while in bed. The artificial light will interrupt your sleep cycle and keep your brain activated, making it harder to get to sleep and keep you off the more natural sleep patterns,” Brown says.

Bedding:“A comfortable mattress enclosed in a hypoallergenic cover protects from dust mites and allergens such as animal dandruff and pollen,” recommends Held. Try to use only natural fiber content for your bedding such as cotton, organic cotton, silk, or linen blend. Also try using hypoallergenic pillows to prevent allergies. Held also recommends placing a humidifier in your room during the winter months, and changing your air filters at least once in three months.

Furniture and decor:“Don’t use reds, it makes you awake and some say aggressive. Neutral colors, along with blues and greens, evoke calming feelings that we get when we are surrounded by nature,” Held says.

Place a neutral area rug for noise reduction and decoration. If you live in a busy area, Brown recommends a white noise machine or ceiling fan to drown out the background noise. Don’t

forget to include some inspiring artwork that is meaningful and brings you feelings of calm.

Horizontal lines inspire calmness and are well-suited for a bedroom. Natural materials bring in a relaxing factor as well. Lastly, unclutter your bedroom as much as possible - it will clear your mind. Some horizontal book

shelves may just be the trick to de-cluttering and adding the horizontal line accents.

Both Held and Brown agree that keeping your home cooler during the night will help you sleep better. Keep your thermostat at the most comfortable cool setting, as changes in your body’s thermal regulation will wake you.

“In the short-term, just one sleep-deprived night can interfere with your ability to concentrate, affect your mood and even make you drowsy during the day,” explains Brown. If getting healthier is part of your new year’s resolution this year, make getting adequate sleep part of your goal.


Q: Who is hNT?

A: Dawn Ayers, MD, medical director and Sheila Henson, RD,

program director; together opened Health & Nutrition Technology (HNT-Indiana). Over the years the committed staff of health professionals has offered a balanced medical approach to weight loss and maintenance that 60 years of research has shown works. HNT is about helping people change their lifestyles to support a healthy weight by offering tools and strategies.

Q: What is HNT?

A: HNT is a comprehensive weight loss program. Medical monitoring performed by Dr. Ayers, behavior modification classes led by registered dietitians, with individual meal planning to ensure safe, rapid, and effective weight loss. The skills-based approach is suitable for those desiring losses from 10 - 300lbs.

Q: Where is HNT?

A: Various locations/days/times in Indianapolis and surrounding communities. Monday evenings: Carmel St Vincent Hospital Professional building suite 275; Tuesday evenings: Riverview Hospital (4 TCU classroom); Thursday evenings: Community Hospital North 7250 building suite 100; M-F Daytime & Tuesday evenings: 1201 E Main Ste B Plainfield, IN.

Q: Why choose HNT?

A: Results! Since 2002, HNT has worked with 1800+ members of the Indianapolis community to reduce their weight and improve their health. Patients lose an average of 2-4lbs a week during active weight loss. More importantly, patients who continue to be supported by HNT maintain their weight loss (16%) years out. Other benefits include lowered cholesterol, decreased risk/improved management of diabetes, and overall improved quality of life.

Q: How?

A: HNT helps patients lose weight at a rate fast enough that the motivation to learn/apply proven skills becomes their foundation to long-term lifestyle change. This takes time and experience; HNT’s staff is committed to support patients over time until they have enough experience to maintain on their own. Our motto: Change your life…so you can live it! Orientations provide all details; schedule to attend so you can begin (317) 489-4817.

Health and Nutrition TechnologyFor more information call (317) 758-8637 or visit us online at hntindiana.comCarmel | Peru | Nobelsville | Plainfield

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.

Doing What Works – Time and Again10 Years of Weight Loss in IndianapolisHealth & Nutrition Technology:

Sheila Henson RD


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As a licensed dental hygienist with over 25 years’ experience in dentistry, Lynn Uptgraft established Dental Office Training by Lynn for the training and development of dental assistants. Her program provides intense, hands-on training, as well as the study of terminology, anatomy, and technology that is vital in obtaining employment in the dental office of today. “This has been a very fulfilling journey for me, as I have been able to help individuals enter into rewarding careers in dentistry” according to Lynn.

I believe that relationships play a major role in determining our pathways in life. A key component to Lynn’s program is that of developing relationships with those in the dental community. These relationships and networking opportunities lead to employment and development of your dental career. These beliefs stem from her love of family.

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Buy local . . . Buy direct from our factory showroom in indianapolis

“ the most comfortable sleep you will ever have ”

“ huge savings in these tough times ”

“ built and manufactured in our local factory ”

family owned and operated since 1952

A letter from the owner

I would like to personally invite you

to our factory showroom where you can

leisurely experience how one of our

“Pressure Relief” Foam Mattresses can vastly improve your quality of sleep.

Our products are offered at the same wholesale

prices that a retail store would pay before marking

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In the last half of 2011, the former star of a popular late 80’s early 90’s sitcom received media attention when she re-entered the spotlight, about 100 pounds lighter than her last appearance in front of a camera. This is not the first time we’ve seen this particular actress go from the balloon-shaped profile we’d become accustomed to seeing, to the slim figure she was now proudly strutting.

This time, however, our actress – whom I will call Ms. YoYo – was uncharacteristically quiet about how she achieved her new, slim body. She smiled and posed, but offered no explanation for her dramatic weight loss.

Naturally, we were suspicious at the KnowSweat Workouts gym.

Ian McCranor, co-owner, made a prediction – very loudly, very publicly, to many of our clients. He predicted that Ms. YoYo would soon be announcing the sale of her NEW weight loss plan, just in time for the New Year and the weight loss resolutions that come with it. Sure enough, he was right.

I’ve looked at Ms. YoYo’s plan – monthly supplements, an online membership, “tools” to guide you through the process, and the promise of easy weight loss. I also looked at the “Sample Day” outlined in the “easy” program. It includes using the supplements, journaling, a menu planner, AND, not surprisingly, low-calorie recommendations for every meal and snack, and strict orders to exercise 1 hour daily.

Surely, people will see through this simple diet and exercise solution marketed as “easy” weight loss? Surely, people will not be so

eager to believe Ms. YoYo AGAIN? Surely, the public is not gullible enough to open their wallet for another product from those in the business of selling weight loss?

You bet they will! To the tune of millions, if not billions of dollars, I should imagine. Five

to 10 percent of the people who sign up for this program will

see fantastic results – about the same number who

succeed on ANY diet and exercise program masquerading as an effortless solution. This successful 5-10% are those who become new, full-time fit people. The other

90% will fail, because they wanted to believe

that weight loss could be easy, that they could succeed

on their schedule, doing the things they wanted to do, in a way

that was convenient to them. They are still living their full time fat lives, but now with a little less money in their bank account.

If you can successfully lose weight and maintain it on Ms. YoYo’s program, it will be money well spent and I will be the first to applaud you. But, if you are hoping that supplements, online tools and recipes are the magic pill that will take the place of hard work and a complete lifestyle overhaul, you will not succeed. Stop Being Fat!

Donna Phelan is an ACE Certified Group Fitness instructor and co-owner of Know Sweat Workouts in Indianapolis. KnowSweatWorkouts.com


Don’t Be gullible

Fitness/Nutrition Coach317-431-7177

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Lora L. Smith

If you’ve made a resolution to lose weight and/or get fit for what seems like too many times, what if I told you ONE THING could be the key to your personal success? That ONE THING is your “click factor”: the thing that makes everything come together for you...the thing that keeps you motivated and on track…the thing that makes you say “ah ha! I GOT THIS!”

The challenge? Finding it. It could be something simple and tangible…finding your soul-mate workout, doubling your water intake, taking white breads and pasta out of your daily diet. Or mental...memorizing positive self-talk scripts and repeating them to yourself every day. Or it may be a deeper connection to your “why”... a motivational factor that goes beyond wanting to fit into skinny jeans and almost brings you to tears every time you think about it because it is THAT important to you. When you realize that this journey is about so much more than the HOW and equally as much if not more about the WHY… you’ll be one step closer to success.

Your click factor could also be more spiritual…seeing your body as a temple you must take better care of to be the person God intended you to be and to live the life He wants you to live.

It’s likely your click factor is a combination of several things. So how do your find YOURS?

Talk to others who have been successful. Listen for words like, “When I finally ______,” or “When I realized _____, that’s when everything …..clicked!” Ask yourself if what he/she did that made the most difference could work for you.

Remember that the answer may lie OUTSIDE of your comfort zone. Most likely, the key to your success is where you really don’t want it to be. Don’t be afraid to try something new, but stay away from what you can’t maintain for life.

Enlist the help of a coach or trainer. Make sure that person places just as much or more emphasis on nutrition as they do exercise.

Read books that will help you figure out how to get in touch the spiritual side of health and fitness. Made to Crave, by Lysa Terkeurst and Scale Down by Danna Demetre are both excellent resources.

Lastly, take action NOW… experiment, try new things, and don’t be afraid to fail. Don’t wait until you have the perfect plan…small changes add up in big ways. Before you know it, one or more of these changes will “CLICK” and you’ll be on your way to a NEW resolution for 2014.

Finding your “Click Factor”

Get Donna’s new book Available at Amazon.comAs you all know, I am very direct about what is required to live the healthy lifestyle. For those who want to hear the truth about living fresh, I am releasing my new book entitled Stop Being Fat - Lose The BS, Lose The Weight. Available at Amazon.com. To learn more and register for a chance to win a free copy, visit StopBeingFat101.com.


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The age-old comments....If you just exercise more and eat less....you’ve heard it year after year. You’ve been doing that all year but still the pounds remain. The fact is that it takes very little food to keep you at the same weight. Your body uses what you eat but never gets around to using the hard fat. You must do something different if you want the weight to come off and stay off.

Every program out there deals with behaviors and certainly that is important but it is only one leg of a three-legged stool. Shore up just one leg leaving the others untouched and the stool will not stand. You fall victim to YOYO dieting continually lowering your muscle integrity and increasing your percentage of fat.

What if you worked on modifying behaviors, on your belief system, attended meal prep classes, and enjoyed a community of supportive people? What if this could change your life forever? What if you also found something that could help you safely take off the pounds, reset your metabolism, lower pain from inflammation, improve your

energy level, and never leave you feeling hungry? That is precisely what prescription HCG offers. Beware of imposters - weakened drops that masquerade as the real thing.

I’ve been researching HCG for several years and it has actually been around for about 50 years. HCG works extremely well to help you reset your metabolism and allow your body to shed the hard-to-lose fat deposits. Prescription HCG, used under the supervision of a physician is safe and effective. Something I have used and my daughters have used. Comprehensive, medically supervised programs, along with holistic programs, body contouring, anti-aging facial contouring....a New You in 2013!

Make this your last year to focus on weight loss as your New Year’s Resolution. Get help from someone who fully understands all the issues surrounding weight loss and don’t waste your money on imposters. Dr. Carol Rossetti is a Naturopathic Doctor with Journey to Health. She can be reached at 317-773-1612.

New Years Resolutions Revisited Again and Again.....

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Health Minute Magazine January 2013