PHM JAN/FEB 2016 Issue by Bob Andersen

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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Note from the Publisher

Welcome to the January/February issue of Proactive Health Magazine I want to encourage everyone to check out our new issue of articles and transformations from people who care about proactive health. We have David Garrard on our cover this month and his story is truly remarkable. He continues to help others especially those with Crohns and Colitis. We have our monthly transformations, people who show great dedication in changing their health and fitness. We have more gyms and workout facilities of all types popping up. The industry is exploding with new fitness products, people, books, and training methods. We have the smoothie of the month. We want to encourage you to share your smoothie recipes, transformations and workout moves. Tag us on Instagram, Twitter, and Facebook for a chance to be featured. Share your favorites on Pinterest as well. Click on the social media icons in the magazine to link directly to our pages. We are also looking for writers, contributors and inspirational stories. We love articles from fitness professionals and professionals in the health and wellness the field. Thank you to everybody who is getting proactive health up and running. We love how you guys are sharing articles and retweeting. Our “likes” on Facebook continue to grow and we appreciate your interest in all things related to wellness. Feel free to share your favorite Gluten Free restaurant or menu item with us. We are always looking for new advertisers so consider advertising with us our audience is growing. I hope you enjoy our new issue!

March/April Issue of Proactive Health Magazine: Featuring: • Colin Wayne - His Workout • Professional Profiles • Transformations • Supplements Reviews • Smoothie of the Month

PUBLISHER

Bob Andersen FITNESS EDITOR

Susan Harmon ART DIRECTION

The Design Network PRINTING

Drummond Press SALES

Pete Baczor Susan Elle Harmon CONTRIBUTING WRITERS

Susan Elle Harmon Mihaela Telecan Bob Andersen CONTRIBUTING PHOTOGRAPHERS

Agnes Lopez Jason Ellis Bigstock Photo James Patrick Subscription Information: Free Publication Monday - Friday 9 a.m.-5 p.m. EST Call (904) 859-8165 Copyright 2016, Proactive Health Magazine. Trademarked or Copywritten images, logos or content located herein are the exclusive property of their respective owners. No part of this publication may be reproduced or transmitted in any form or by any means without written permission of the publication. All rights reserved. The information published in Proactive Health Magazine is believed to be accurate and authoritative but is not intended to substitute for medical, legal, financial or other professional advice. Statements and opinions expressed herein are not necessarily those of Proactive Health Magazine. Proactive Health Magazine is published bi-monthly.

Bob Andersen Publisher

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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

8550 Touchton Rd. #126 Jacksonville FL 32216

CONTENTS - January/February 2016 Issue Publisher's Welcome.......................................................................4 Cool Gadgets - Sanitizing Wand...................................................6 Profiles - Mihaela Telecan..............................................................8

Sanitizing Wand

Transformation - Michelle Harden ............................................11 Transformation - Jennifer Overland .........................................12 Transformation - Marti Lane ......................................................13 Profiles - .........................................................................................14 Workout - Legs and Core Stabilization Workout ...................16

New Northside Workout Facility

Profiles - Asana Fitness and Training ........................................18 Cover Stories Pro Fitness Model Heidi Cannon............................................20 David Garrard Foundation.......................................................22 Never-ending Benefits of Blueberries..................................26

David Garrard - Is Just Getting Started

Get Out of Your Comfort Zone...............................................28 Top Ten Benefits of Cinnamon................................................32 Smoothie of the Month Strawberry Pomegranite Smoothie....................................................34 Get Out of Your Comfort Zone

Supplement Reviews Ginkgo Biloba...................................................................................36 Saw Palmettto...................................................................................37 Products - Pizza Night..................................................................38

Smoothie Of The Month

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Cool Gadgets BioDefense Sanitizing Travel Wand Kills 99% of Viruses, Germs & Bacteria With UV Light Here is a great product for the home, office, mobile-office, or travel bag. It’s advertised as a “travel wand” but it can be used anywhere and is small enough to keep close by and handy. Just think about all the unseen germs lurking around everywhere. Your water bottle nozzle is a prime breeding ground for germs and bacteria which leads to viruses. Your cellphone could probably use an extensive session with this product. You can reportedly kill up to 99% of germs and bacteria with the UV-C light produced by the wand in just seconds. Keep all of your devices clean and free of germs and bacteria. It’s probably safer on your electronics than the potential harm of trying to sanitize them with “chemical” wipes which can leak inside your devices. The Bio Defense wand is advertised to bestrong, fast, incredibly effective. You could try it on doorknobs, baby and pet toys, keyboards, TV remotes, shopping cart handles or anything else that collects germs. Wouldn’t it be nice to avoid getting sick by cleaning everything. The product has a safety switch that prevents it from accidentally turning on in a purse or bag. The USB cable is for use with a computer and does not charge the wand. The wand requires 4 AAA batteries to operate (not included). Without batteries, the wand will only operate with the USB cable connected to a computer.

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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Profiles

Mihaela Telecan: Proactive Health Magazine’s Nutrition Contributor Recently, on my blog, I shared with you my top Food and Nutrition Apps. Today I’m going to show you the top 4 FREE Fitness Apps I like, use and recommend. Both for muscle and brain fitness. #1. Map My Run I usually use this app for outdoors activities. I can check the distance, as well as the pace at which I exercise. It syncs with my IPhone music so I can listen to my favorite tracks as I run or bike. I can select the type of exercise I do. For example, if I want to do HIIT (high intensity interval training), I can choose that setting and play the music that’s timed according to the intervals I do, so no need to use a timer. I say, give this a try. See here the App description: “MapMyRun is a fitness tracking application that enables you to use the built-in GPS of your mobile device to track all of your fitness activities. Record your workout details, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map. You can even effortlessly save and upload your workout data to MapMyRun where you can view your route workout data, and comprehensive workout history.”

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#2. Daily Workouts, is like having a 24 hour personal trainer with you, to tell you what exercises to do and set the timer for you. You can choose if you want to workout for 5 min, 8 or 10 at a time. You can set up reminders each day for the exer-

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

cise you wish to do. You can choose from the following routines: arms, butt, cardio, leg, ab, and even yoga. I think this deserves to be looked up and tried, especially if you need some inspiration and reminders for your workouts. #3. Pomodoro.

Profiles Mihaela Telecan: My Top 4 FREE Fitness Apps (Muscle and Brain) This is not a fitness app. It’s a productivity app, which you can use both to get things done, as well as to move your body throughout the day. What I mean by that for example; if you have a desk job, and tend to sit in front of the computer for many hours, it’s advisable that you interrupt the prolonged sitting, every 20-30 min. This has incredible health benefits, which I’m not going into right now. You can check my blog about gravity and your health here. So, here it’s how you can use this productivity app to add movement into your daily routine. You can set the pomodoro for 20 min tasks. After each 20 min work interval pomodoro will give you a 2 min break. During your break you’ll stand up, do some squats, walk

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around, and move your body, preferably against gravity (up and down and sideways movements). You can also set Pomodoro to give you a 10 min break after 5 or 6 – 20 min working intervals. During your longer break, you can even go for an outdoor walk/movement. I definitely love this one! I use it daily when I’m sitting at my desk (such as now when I write this blog post :) It keeps me productive while I still move my body. Balance! See App description here: “Pomodoro Timer helps you boost your productivity using the Pomodoro Technique™, one of the most effective time management methods out there. Not only will you get a fully configurable timer that lets you cus-

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

tomize every aspect of the technique, but you will also enjoy a clear and beautiful user interface.” #4 Peak Brain Training I love this app because it helps me keep my mind sharp. Doing those exercises before starting my work day, or sometimes in the middle of the day has made a big difference in my focus, memory, and overall “mental agility”. Yes, we need to exercise our brain just as we exercise our muscles, so we keep our cognitive functions as we age. This, along with eating whole foods will definitely pay off. See here app description: “Get your brain in tip-top shape with over 30 fun games developed by neuroscientists that challenge your cognitive skills. Short daily workouts and personalized games that adapt to your skill level help you improve faster, and in-depth performance analytics let you track your progress. – Free games that challenge your Memory, Attention, Problem Solving, Mental Agility, Language, Creativity and Emotion Control. – Learn which categories you excel in, and compete with friends by comparing your brainmap and game performance. – Get access to Peak Advanced Training Plans: intensive programs that train a specific skill, including the new Wizard memory game developed by Cambridge University. – Now available for Apple Watch with 3 games that assess your memory and attention.” This app, just as all the rest, has a free and paid version. I recommend starting with the free one. If you like it, and feel it makes your life better, then go for the paid version. By the way, I’m not affiliated with any of those apps, I simply use them, like them and love sharing them with you.

Transformations

Michelle Harden: Fit Mom and Nurse Shares her Weight Loss Success Tips Michelle is a Nurse, mother and wife. She’s eating well, and feeling more energy. She’s started weight training and shedding pounds about 5-7lbs per month! Michelle (Diana) Harden has lost 40 lbs, 49 inches, four pant sizes and 10% body fat in 10 months while training with Susan Harmon CPT. Susan has trained Michelle on the Jillian Michael’s Bodyshred 3-2-1 program. This circuit includes, 3 min resistance, 2 min HITT and 1 min abs. Also incorporated were the TRX, corrective exercises, Olympic Lifts and 60 minutes of cardio 6x per week. Here are some of Michelle’s Fitness tips.

Small plates Michelle decided to use smaller plates because she found that she ate less. When she used bigger plates she felt the need to fill up the plate with food. She noticed that her portion sizes were satisfying on a small plate and she didn’t have the urge to eat more.

Michelle Harden before and after

Look in the mirror Michelle decided to stand in front of the mirror and assess at what she needed to do. This task was daunting at first because Michelle used to

avoid mirrors. She was used to not looking at them at all. She broke this habit and started to assess her body. She now says looking in the mirror is more pleasant experience.

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Transformations

Jennifer Overland: Fit Mom and Military Spouse Lost 50 lbs and 40 inches! Congratulations to Jennifer who has lost over 50 lbs, three pant sizes, and 40 inches while training with Susan Harmon CPT. Susan has trained Jennifer on the Jillian Michaels Bodyshred 3-2-1 program. This circuit includes, 3 min resistance, 2 min HITT and 1 min abs. We also incorporated the TRX, corrective exercises and 60 min of cardio 6x per week. Jennifer is a MOTHER OF FOUR and a Military Wife!!! She’s now moving on to weight training and shedding about 5lbs per month! GO JENN!!!!! Jenn shares some of her fitness tips with Proactive Health Magazine! Join a group Jenn found that belonging to an online group like beach bodies was beneficial because she could share common struggles. Jenn also could gain advice and have a support system while she pushed toward her goal and it has helped her stay on course New workout clothes Jenn found that purchasing better fitting clothing was beneficial in her seeing her new shape. The new dryfit fabric also wicked away sweat better. She felt better about how she

I was pregnant with twins and have begun to get my body back

looked when she gave up the baggy clothes.

ance in being a fit mom.

Meal planning Jenn started meal planning just recently. When she decided to start planning her meals she found she was less likely to indulge in her husband and kids food. She worked with Susan to start meal planning to improve workouts and endurance. She gave birth to twins two years ago and now she is finding the bal-

Accountability Jenn joined a gym to have better accountability. Having a trainer and a support system. Really made a difference in seeing more consistent results. Jenn is on a busy schedule and she found that setting appointments for workouts was the best method. Jenn also tracked her progress by taking body fat, weigh ins and measurements every month.

Get Your Body Back

Click Here for my website… 12

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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

Transformations

Marti Lane: Lost 84 lbs, 19% Body Fat and 71 inches Congratulations to Martie who lost 84lbs, 19% body fat, lost 71 total inches and went from a size 24 to 10! With Susan Harmon, CPT, as her trainer and and being put on the Biggest Loser 4-3-2-1 program. This circuit includes, 4 min HITT, 3 min resistance, 2 min abs and 1 min stretching. She also incorporated the TRX, corrective exercises and recommends 60 min of cardio 6x per week! Marti Shares some of her fitness tips with Proactive Health Magazine. 60 min of cardio 5-6x a week Marti found a mode of cardio she enjoyed so she was more inclined to continue her program. Marti enjoyed walking outside and she rarely missed more than one or two days in a row.

Martie lost 84 lbs and is looking awesome!

Light weight training Marti had some sensitivities to heavy weight training because of carpel tunnel issues in her wrists. She went through surgery to fix this and while it changed how she could train, but it didn’t stop her success. She chose to use very light weights and high reps to see more muscle definition.

much smaller portions because of gastric bypass surgery over a year ago. She has gotten used to the small meals and plans her meals ahead of time. She has to make sure she takes plenty of vitamins and make sure she gets the nutrients in all her meals.

Smaller meals Marti has switched her meals to

More protein Marti is weight training and doing a

lot of cardio, so she has to make sure she consumes plenty of lean protein. This will keep her muscles lean and her metabolism going strong. Marti likes protein shakes and lean meat. She has maintained her lean muscle mass and wants to continue to weight train to gain more muscle. This will boost her metabolism and keep her wanting to go to the gym to get thinner.

Get Your Body Back

Click Here for my website… PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Local Profiles

By Bob Andersen

Park East Salon

Organic Hair Products Reduce Your Exposure To Harmful Toxins Park East Hair Salon wants to let it be known that they offer and are trained in the use of Organic Hair Products. More and more informations is coming out about the numerous dangerous chemicals that are often found in hair care products and how those chemicals are tested, produced and used in the industry. Also, anyone who might be dealing with chemotheraphy or in cancer remission that is instructed by their doctor to use only organic products on their hair due to their immune system being weakened can get their hair done here with color and get it done safely. Park East Salon is a new shop on St. Johns Bluff between Beach and Atlantic on the right-hand side going north and is right next to the Sign Shop. Owner Pete Baczor states that organic products are on the rise for a variety reasons but that they also carry other brands of good quality products. He states that the shop offers hair styles for Men and Women including, manicures, pedicures, hot shaves for men and foot massages. He also states that they are a Davines Products dealer which is a top brand in organic color. To be called Organic the products must follow cetain definitions as follows: Organic (adj.):1.relating to or employing agricultural practices that avoid the use of synthetic chemicals in favor of naturally occurring pesticides, fertilizer, and other growing aids. Being committed to partnering with local farmers who have a proven history of respect

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towards their environment in how they harvest their ingredients. It is truly inspirational to see how these multi-generational farms continue to employ age-old practices that produce ingredients in the most eco-sensitive way possible. With wild-harvested ingredients, cold-pressed and steam distilled extracts, makes for unparalleled care for your hair and skin. Because only the world’s finest botanicals can make the world’s finest products. All of the organic ingredients are certified organic by EcoCert, Quality Assurance International, California Certified Organic Farmers, or Organic Crop Improvement Association. All are recognized by the National Organic Program for

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

the USDA. Why use harsh chemicals in shampoos, styling gels, skin moisturizers and soaps? They were created as cheap substitutes for organic compounds that do a better job. It’s better for the body and the earth to simply return to the source: super natural botanicals. At the moment the USDA organic seal is only approved for products that meet their acceptable edible food standards, however, new progress is being made everyday to help create a standard for the cosmetic industry. It is very important to me to have the seal on all of my products as soon as it is available. All ingredients must meet strict guidelines : 1. All products must be made with 70-100% organic content 2. No sodium lauryl sulfate, parabens, DEAs, MEAs, or TEAs 3. No GMOs (Genetically Modified Organism) 4. No animal testing 5. No artificial colors, fragrances or fillers 6. All plant extracts and essential oils must be certified organic whenever possible 7. All essential oils used must be steam-distilled and not extracted with propylene glycol - which kills the effect of the oils 8. All plant oils must be cold pressed, not heat distilled - which kills the therapeutic properties of plant oils 9. All ingredients must be proven to be beneficial to the hair or skin.

Local Profiles

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Workouts

by Susan Harmon

Susan Harmon, Fitness Editor Fit Arms Stretch on Foam Roller

Rotator Cuff Arm Rotations Lay Down on the foam roller with your feet flat on the ground. Keep your spine centered on the foam roller and your arms at 90 degree angle. Repeat this move 3x10 reps. You will feel this in your shoulder blades.

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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

Workouts Fit Arms Stretch on Foam Roller Try these arm exercises at home or in the gym. You'll need a foam roller. The Foam Roller aides in balance also. Do these once a week. 3x10 reps.

Foam Roll Angels) Lay Down on the foam roller with your feet flat on the ground. Keep your spine centered on the foam roller and your arms straight. Trace the ground with your finger tips. Repeat this move 3x10 reps. You will feel this stretch in your shoulders.

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Profiles

By Susan Harmon

New Northside Gym: Asana Fitness and Training Center Jacksonville has a new premier fitness and training facility. ASANA Wellness has an 11,000 square foot health club/gym that boasts some of the most unique and cutting edge fitness programs from around the world. The only fitness club to feature the STRIVE Smart Strength training system: the most efficient, effective strength training system on the planet. The only fitness club to feature an outdoor Crossfit style training area with training turn and ninja warrior style training center. The only fitness center that has an official, licensed, and certified SPINNING program featuring the Star Trac ION Blade spin bikes and virtual ride system for a one of a kind SPINNING experience. The only fitness center to integrate a complete Wellness solution as part of the program and include functional medicine and medical weight loss as part of the membership. The only fitness gym in Jacksonville to feature Group X Classes on Demand like BodyPump, Body Combat, and more. The only health club to feature the world famous ZUU training program. The only club where you can experience Crossfit style training, HiTT style small group training, the best classes, a killer gym, and a fully integrated wellness solution all under one roof. ASANA Wellness Center offers 30, 45, and 60-minute group workout sessions which could be conducted in any of our indoor or outdoor training areas. Our goal is helping you to reach your goals, so we focus on tracking your performance by means of a wearable device, wheth-

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Asana Health and Wellness Center comes to the Northside

Asana Offers STRIVE, CrossFit, H.I.R.T.S, ZUU and other cuttingedge training and wellness regiments er your own or one that we provide. By utilizing heart rate monitors and activity trackers to track intensity and maximize metabolic burn, we are able to help our members push themselves to the proper degree and sometimes beyond. Increase energy, get visible results and burn more calories, even after leaving the fitness club. Check out some of the Specialized Group Classes that are available. H.I.R.T.S. – High Intensity Rope Training System. Learn to master the battle ropes and do things you

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never dreamed of doing with them. A complete cardiovascular and resistance training workout unlike anything you have ever seen or experienced – all using the battle ropes! Developed in Australia and taking the world by storm, ZUU is a training style based on primal human movement patterns mixed with strength and endurance based exercises. Blending old school methods, sports science, and proven techniques with new and innovative approaches, every workout targets all major and minor muscle groups while engaging both the aerobic and anaerobic energy systems. Put simply – every ZUU session will be one of the most comprehensive, effective, and intense experiences you’ll do! ASANA WELLNESS CENTER 9119 Merrill Road Jacksonville, FL 32225 Phone: 1-800-332-7262

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Cover Stories

By Heidi Cannon

Pro Fitness Model Heidi Cannon On Baking Treats with Protein for Her Mrs. Cannon’s Baking App Hi Proactive Health Magazine readers, my name is Heidi Cannon and I’m a WBFF pro fitness model and a Magnum Nutraceuticals’ athlete. I love life and try to live each day to the “max”. One thing you should know about me is that I LOVE FOOD. I come from a family where food is the number one thing we talk about. I love treats! Whether its pizza, ice cream or anything with chocolate on it, I Want it! So after completely changing my lifestyle into “The eat clean version” I have taken to baking with my choice of protein, Magnum Quattro. I love to create and bake clean healthy versions of everyone’s favorites. A Little about me… Growing up I was always very active in sports, from gymnastics and dance, to riding dirt bikes, and achieving my black belt in Karate. I was even able to go to stunt school! I will always be a tom boy at heart but I do love my girly side. I love to belly dance and am lucky enough to be able to dance professionally on weekends. I am someone who is consistently perfecting my craft so I am taking jazz, ballet and lyric classes twice a week. You’re never too old, to try anything! So how did I get started into the fitness world you ask? Not until 3 years ago had I ever considered trying out for a fitness show until my good friend suggested I try competing in one. How hard could it be? Let me tell you, it was one of the toughest things I’ve done. The preparation, both physical and mental; from the daily training routine to the food preparation: for 12 weeks it takes over your life and also affects those around you. So I participated in the

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show and never looked back – I was hooked – I loved the stage. In June of 2012 I became a pro fitness model with the WBFF, and to this day, it’s been one of my greatest achievements. A few months later I was “over the moon” to sign a sponsorship with Magnum Nutraceuticals – which has been a dream of mine since I starting to use their products. I truly believe in their product, the amazing team, and what the company represents. It’s been an epic journey!! I’m not afraid of trying any new challenge, and have always been driven to succeed in whatever I’m passionate about. The sky’s the limit! Please visit my website for the link to my recipes, the Baking App and my competition photos: www.HeidiBoomBoom.com

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

Protein Powder Cooking Guide 1. ALWAYS pre-spray any cooking tin or sheet that you will be working with. Protein loves to stick so if you don’t spray your tins they might not want to come out. I use coconut oil or low fat cooking spray. 2. I love Magnum, not just because it’s a great tasting protein but, because its amazing to bake with!! Lactose free, Gluten free, very low in calories and no artificial sweeteners. I have had a few people say that their muffins didn’t turn out right or they were too dry, so I asked them “what protein are you baking with”? If it’s not Magnum then there’s your number one problem! 3. Always buy non-stick baking dishes tins or sheets. Even with using a spray or coconut oil it’s just that added bit to help your baking not stick. 4. Watch your baking! All ovens cook different so be sure to check on them every 5-10 mins to ensure optimal results. 5. FREEZE IT! You can freeze any of my recipes! because my recipes have no butter flour or sugar they don’t typically stay as “well preserved” as baking that normal would have all the not good things for you. So if you make too much and can’t eat it within a few days, freeze it! They still taste great too!

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Cover Story

By Bob Andersen

David Garrard Is Just Getting Started Only “the Dream” has changed from football to life after football. It’s easy to like people who show great patience and resolve when dealing with adversity. Such a person is David Garrard, who has already confronted many challenges in his life. Not only has he been successful at achieving his dream in life, playing in the NFL, but he continues to help others. David is just getting started, he is opening a few Retro Fitness Gyms and has created the The David Garrard Foundation which helps people with Crohns disease.

have always liked David Garrard. I admired his during the preseason. So, when they drafted a new patience when he was with the Jacksonville Jag- quarterback I assumed, as did others, that David could uars. He has always seemed to be a happy type still “win” the job. I do understand that they had, at of person and usually smiling in a confident way that time, a policy to acquire the best talent they could with the pick that they had. So they under the circumstances. Now, that I drafted Byron Leftwich with the first have done a lot of research, on him in “It was tough,” said Garrard, round pick. Then when David, in my writing this article, I think I understand even more about his positive attitude. the Jaguars’ starting quarter- opinion, won the starting quarterback job during the pre-season and He draws strength from his faith like back. “I was definitely shocked, he did not get the starting job that his mother taught him to do. David Garrard has overcome or sucbecause ... right before she left me questioning the integrity of the coaching staff. I was disappointcessfully dealt with a lot of adversity in passed, she was actually ed in the Jaguars that they felt they his life. After losing his mother, Shirley, to breast cancer at an early age, doing pretty good, and then needed to play the “new guy” even though David had played very well. he found the strength to carry on and she all of a sudden one day That must have stung a little. But follow his dreams from her faith and David always seemed happy and resolve. After finally making it to the she was sick and she positive. NFL and becoming a quarterback and was throwing up. So, from that point on I had bebeing in line to play, he suffered angun to admire the patience and other setback from the Jaguars head - David Garrard inner strength of David Garrard, as office who drafted another quarterdid many other fans as well. You back to play in front of him. In 2002, I personally remember that David had been know as a fan that anything can happen and David waiting his turn as a backup and was showing a lot of might get his shot at any time. So as they say “Good promise with his throwing and running ability. The Jag- things come to those who wait”. And good things did. Byron Leftwich’s play as quarterback was sporatic uars coaching staff announced each year that all jobs were there to be “won” during training camp and that and he could have used more time to develop which is the positions would be filled by whoever stood out more reason the Jaguars should have gone with David

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Cover Story

Photo Credit : Agnes Lopez

…with Retro Fitness and his Foundation David Garrard wants share his positive outlook and to help those afflicted with Crohns and Colitis and has started a Foundation to collect funds for research to educate and tackle the disease (no pun intended) He is thankful for his success and wants to help others be strong and pursue their dreams. He has visited and spoken at hospitals to help those suffering from the disease and those working in the field. Go to their website (www.davidgarrardfoundation.org) as he had more preparation under his belt. Byron had a big arm but lacked the ability to consistently move the offense. He was not aided by the play calling in my opinion either. Byron took a beating as quarterback which lead to the opportunity that everyone knew David Garrard was entitled to. Unfortunately, as David’s time to play got closer and closer he began to experience health related issues stemming from abdominal discomfort. Much to his surprise he needed urgent medical care and susequently it lead to being diagnosed with Crohn’s Disease. Just as he was getting his chance to play quarterback for the Jaguars, David showed even more resolve in realizing his dreams by doing whatever necessary to overcome it. He and his wife, Mary, set out to find out what Crohn’s was and how to deal with it. They quickly found out that it was not as easy as taking a pill and hoping it would go away. This setback required even more patience and resolve by David to realize his dream. But, with faith, his teamates and doctors all working together he was able get past the surgery, begin to manage the disease and get on the field. It surgery required for him to have a foot of intestine removed before he could see changes in the pain and discomfort. Changes in his diet would also be required as he would need to adopt a more bland palette and avoid spicy food which enflames the intestine. He would also learn to avoid ruffage and some dairy products. But he healed up and it worked out and he was able to play when they needed him.

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David was able to throw the game-winning touchdown in his first game as an NFL quarterback against the Detroit Lions in 2004. He had finally reached his dream of playing quarterback in the NFL. I think every kid dreams of throwing or catching the winning touchdown in an NFL game but for David it was actually a reality. How lucky he is! From that point on he was a very reliable quarterback for the Jaguars. They soon developed into a team that was ready to return to the playoffs where they had not been for many years. David moved the team well often utilizing Marcedes Lewis at tightend. I particularly enjoyed how much David used his legs to extend plays and throw to the tightends because of their size. David was once quoted in the newspaper as to why he connected with Marcedes so often and his answer was “when you are scrambling for your life - he is often the easiest guy to find because of his size”. David could scramble and Byron could not. David had finally been able to show his talents and ability on the field. Good things, did indeed, come to those who wait. David’s best game, the Jaguars’ wild-card win at Pittsburgh in January 2008, was the year we finally returned the playoffs by beating our historied rivals the Pittsburgh Steelers. In the early years of the Jaguars, we had always shown an ability to play our best football against the respected Steelers. And one of David’s best games came against them when he ran for the yardage to get into field goal range in Pittsburgh. With Jacksonville trailing 29-28 and facing 4th-and-2 at the continued on page 35

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Reasons To Eat Blueberries

The Never-Ending Benefits of BLUEBERRIES

1. Blueberries are Low in Calories, & High in Nutrients

Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains: Fiber: 4 grams. Vitamin C: 24% of the RDA. Vitamin K: 36% of the RDA. Manganese: 25% of the RDA. Then it contains 26

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small amounts of other nutrients. They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Calorie for calorie, this makes them an excellent source of several important nutrients.

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2. High Antioxidant Source

Antioxidants protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. Blueberries are believed to contain the highest antioxidant capacity

of ALL commonly consumed fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenols, called flavonoids. One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects. They have been shown to directly increase antioxidant levels inside the body. Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

tralize some of the free radicals that cause damage to our DNA. In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day. At the end of the study, oxidative DNA damage due to free radicals was reduced by 20% . These findings have also been supported by smaller studies using either fresh or powdered blueberries. Bottom Line: Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

3. Reduce DNA Damage, Which May Help Protect Against Ageing and Cancer

4. They Protect Cholesterol in The Blood

Oxidative DNA damage is part of everyday life. It is said to occur tens of thousands of times per day, in every single cell in the body. DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer. Because blueberries are high in antioxidants, they can help neu-

Oxidative DNA damage is part of everyday life. Oxidative damage is not limited to our cells and DNA. It is also problematic when our circulating LDL lipoproteins (the “bad” cholesterol) are oxidized. In fact, oxidation of LDL is a crucial step in the heart disease process. Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. A daily 50 gram serving of blue-

berries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks. Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins. Bottom Line: The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

5. May Lower Blood Pressure

In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks. Other studies have found similar effects, especially when looking at post-menopausal women. Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive. Bottom Line: Regular blueberry intake has been shown to lower blood pressure in numerous studies.

source: http://authoritynutrition.com/10-proven-benefits-of-blueberries/

Florida Blueberry Growers Association Meeting 2016 SPRING MEETING AND TRADE SHOW REGISTRATION NOW AVAILABLE! The Florida Bluebe javascript:; rry Growers Association spring meeting and trade show will be held Thursday, February 18th, 2016 at the Hillsborough Community College, Trinkle Center from 9:00 AM to 3:00 PM in Plant City, FL. This will be a day long event of educational seminars as well as the opportunity to visit with 65 vendors to the blueberry industry. Lunch is included in your paid admission. Lunch will be provided by Curly Tails BBQ. Read more… www.floridablueberrygrowers.com

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Get Out of Your Comfort Zone

By Susan Elle Harmon ACE Fitness Nutrition Specialist/ NETA Healthy Lifestyle Coach

I feel it is so important to have the tools to push ourselves when we are knocked down. Sometimes we need someone to help us get up. When my brother passed away last year I was devastated. I wanted to stay in my comfort zone. I had to push and remember what my goals were. In my brothers memory, I continued to take massive action toward my goals.

Susan is a Personal Trainer who encourages her clients to make life transformations by taking massive action and identifying goals besides losing weight. Susan believes in enforcing action steps to see the best results from her clients.

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Cover Story

Start to visualize your goals and dreams. Stop complaining, making excuses and putting my things on the back burner. Getting organized will give you some time to visualize how you want your life to be. Your body will transform from focusing on good nutrition, education and personal training. Your mind has to be strong.

1 Take massive action Taking massive action toward your fitness goal means being aggressive. In order to see results, you need to take massive action. Most people are taking passive action steps toward their goal. They think about it and dream about it, but do nothing to change where they are. Force yourself to take three action steps a day to get to your fitness goals and you will be surprised how much closer you are to achieving them. Sometimes massive action means hiring a coach or tracking your progress. When you take massive action steps it’s harder to miss your mark. The goal will be easier to achieve and you will break out of your comfort zone in the process. That’s how you know your doing the work

Try something new

I remember a friend asked me to try a Brazilian martial arts class called Capoiera. It was a mix of dance and street fighting. It was one of the best workouts I’d ever tried and it was fun. That was exactly what I needed and I didn’t expect to like it, but was pleasantly surprised that I did. If we never try something new we won’t know what we like and don’t like. Making friends and pushing through the fear to try something new can be fun. If we stay in our comport zone we may not feel the excitement and joy that we want to feel. It’s important to switch up a workout routine and share a new activity with friends.

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3 Choose a Method Find exercises that you really enjoy doing. If you hate running, don’t do it! Feel the freedom of movement. Get outside and walk through nature and feel the cool breeze or the sun on your shoulders. I was walking outside and a fine mist of rain started to sprinkle down and it felt so wonderful on my skin. Start to appreciate activity and find joy in exercise. When you are excited about the exercise you do, you will be more inclined to continue it. Get some vitamin D and try a different variety of exercise. Change up your fitness routine so you can recruit new muscles. Pick up a sport you love, or a new activity. You can feel like a kid again or master a new skill.

No Excuses

It is so important, when you have a fitness goal to stay focused on it. There are always going to be distractions or nay sayers. When you remember why your goal is so important to you. My goal has always been to find balance and I finally feel like I have. There is so much pressure to be improving ourselves and lives. It is great to actually feel good about how far you’ve come and enjoy the path that is before you. We are sometimes so focused on doing things on our own and not asking for help or advice. Help and advice may be exactly what we need. Distractions are like excuses, we use events and hobbies as escapes from our reality. Why do we do this, we don’t want to think about stress or negative things. What if instead of escaping our lives we looked for ways to do things easier or better. To do things better we need to be present and relatively low stress.

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Top 10 Benefits of Cinnamon

1 Cinnamon is High in Powerful Medicinal Properties

Cinnamon is a popular spice. It is high in a substance called cinnamaldehyde, which is responsible for most of the health benefits. Cinnamon is a spice that is made from the inner bark of trees called Cinnamomum. It has been used as an ingredient throughout history, dating back as far as Ancient Egypt. It used to be rare and valuable, and was regarded as a gift fit for kings. These days, cinnamon is cheap, available in every supermarket and found in all sorts of foods and recipes. There are two main types of cinnamon (1): Ceylon cinnamon: Also known as “true” cinnamon. Cassia cinnamon: This is the more common variety today, what people generally refer to as “cinnamon.” Cinnamon is made by cutting the stems of the cinnamomum tree. The inner bark is then extracted and the woody parts removed from it. When it dries, it forms strips that curl into rolls, called cinnamon sticks. The sticks can be ground to form cinnamon powder. This is what cinnamon looks like: The distinct smell and flavor of cinnamon is due to the oily part, which is very high in a compound called cinnamaldehyde (2). It is this compound that is responsible for most of cinnamon’s powerful effects on health and metabolism.

Cinnamon is Loaded With Antioxidants

Cinnamon Has Anti-Inflammatory Properties

Cinnamon May Cut the Risk of Heart Disease

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Antioxidants protect the body from oxidative damage caused by free radicals. Cinnamon is loaded with powerful antioxidants, such as polyphenols. In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano. In fact, it is so powerful that cinnamon can be used as a natural food preservative (7). Bottom Line: Cinnamon contains large amounts of highly potent polyphenol antioxidants.

Inflammation in the body is incredibly important. It helps the body fight infections and repair tissue damage. However, inflammation can become a problem when it is chronic (long-term) and directed against the body’s own tissues.Cinnamon may be useful in this regard, because some studies show that the antioxidants in it have potent anti-inflammatory activity. Bottom Line: The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of disease.

Cinnamon has been linked with reduced risk of heart disease, the world’s most common cause of premature death. In people with type 2 diabetes, 1 gram of cinnamon per day has beneficial effects on blood markers. It reduces levels of total cholesterol, LDL cholesterol and triglycerides, while HDL cholesterol remains stable. More recently, a big review study concluded that a cinnamon dose of just 120 milligrams per day can have these effects. In this study, cinnamon also increased HDL (the “good”) cholesterol. In animal studies, cinnamon has been shown to reduce blood pressure. When combined, ■

all these factors may drastically cut the risk of heart disease. Bottom Line: Cinnamon can improve some key risk factors for heart disease, including cholesterol, triglycerides and blood pressure.

Cinnamon Can Improve Sensitivity to The Hormone Insulin

Lowers Blood Sugar Levels & Has a Powerful Anti-Diabetic Effect

May Have Beneficial Effects on Neurodegenerative Diseases

Cinnamon May Be Protective Against Cancer

Cinnamon Helps Fight Bacterial and Fungal Infections

It is also essential for the transport of blood sugar from the bloodstream and into cells. The problem is that many people are resistant to the effects of insulin. This condition, known as insulin resistance, is a hallmark of serious conditions like metabolic syndrome and type 2 diabetes. Well, the good news is that cinnamon can dramatically reduce insulin resistance, helping this incredibly important hormone to do its job. By helping insulin do its job, cinnamon can lower blood sugar levels.

Cinnamon is well known for its blood sugar lowering effects. Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms. First, cinnamon has been shown to decrease the amount of glucose that enters the bloodstream after a meal. It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract. Second, a compound in cinnamon can act on cells by mimicking insulin. This greatly improves glucose uptake by cells, although it acts much slower than insulin itself.

Neurodegenerative diseases are characterized by progressive loss of the structure or function of brain cells. Alzheimer’s disease and Parkinson’s disease are two of the most common types. Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease. In a study looking at mice with Parkinson’s disease, cinnamon helped to protect neurons, normalize neurotransmitter levels and improve motor function.These effects need to be studied further in humans. Bottom Line: Cinnamon has been shown to lead to various improvements for Alzheimer’s disease and Parkinson’s disease in animal studies.

Cancer is a serious disease, characterized by uncontrolled growth of cells. Cinnamon has been widely studied for its potential use in cancer prevention and treatment. Overall, the evidence is limited to test tube experiments and animal studies, which suggest that cinnamon extracts may protect against cancer. It acts by reducing the growth of cancer cells and the formation of blood vessels in tumors, and appears to be toxic to cancer cells, causing cell death.

Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection. Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi. It can also inhibit the growth of certain bacteria, including Listeria and Salmonella. The antimicrobial effects of cinnamon may also help prevent tooth decay and reduce bad breath.

Cinnamon May Help Fight The HIV Virus

HIV is a virus that slowly breaks down the immune system, which can eventually lead to AIDS if untreated. Cinnamon extracted from Cassia varieties is thought to help fight against HIV-1. This is the most common strain of the HIV virus in humans. A laboratory study looking at HIV infected cells found that cinnamon was the most effective treatment of all 69 medicinal plants studied. Human trials are needed to confirm these effects. Source: http://authoritynutrition.com/10-proven-benefits-of-cinnamon/ PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Smoothie of the Month

Strawberry Pomegranite Smoothie Ingredients

• 1 Cup Pomegranite Seeds • 1 Cup Chopped Strawberries • 1 Cup Almond Milk • 1 Tbsp Protein Powder • 1 Cup Ice

Directions Combine the ingredients in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Other Options (left to right)

• Strawberry Peach Smoothie • Strawberry & Vanilla Yogurt Smoothie • Strawberry Blueberry Sorbet Smoothie

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Continued from page 24

Pittsburgh 43 with 1:56 left, Garrard broke free for a 32-yard run, setting up Josh Scobee’s game-winning field goal. David had led the team to a victory that many people did not think we could win so it must have been all the more special for David. He, once again, displayed his patience and resolve… and ended up playing for the Jaguars until 2011 while putting up some impressive numbers. A playoff win in Pittsburgh is not an easy accomplishment even to this day. He would move on and eventually play a few more years with Miami and the New York Jets before retiring. With God’s help, David was able to realize his dream. What a tremendous testimony to what his mother instilled in him and that he was able to fullfil her words to “never let anything get in the way of your dreams”. So many doubts had to be overcome on his journey to fully realize where he is today. That he can honor his family, his mother, Shirley’s memory, maintain his health and move past his NFL dream onto a life full of new opportunities where he can continue to utilize all of his talents and skills. The David Garrard Foundation and Retro Fitness franchises are at the forefront of David’s next phase in life. He feels very strongly in giving back and helping those afflicted with Crohn’s and Colitis. These afflictions can be managed with good doctors and a proper diet if you understand what you are dealing with. In David’s case it took education to figure out what the problem was. As for Retro Fitness, David has been quoted as saying “working out is what I have always done” so being comfortable in the gym business just makes sense. David can also be found on the local TV stations doing football commentary, so he is just getting started with all the opportunities he has the talent to take advantage of. PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Supplement Reviews Ginkgo Biloba Ginkgo biloba is one of the longest living tree species in the world. Ginkgo trees can live as long as a thousand years. Ginkgo is an herb made from the leaves which are generally used to make “extracts” that are used as medicine. Ginkgo is often used for memory disorders including Alzheimer’s disease. It is also used for conditions that seem to be due to reduced blood flow in the brain, especially in older people. These conditions include memory loss, headache, ringing in the ears, vertigo, difficulty concentrating, mood disturbances, and hearing disorders. Some people use it for other problems related to poor blood flow in the body, including leg pain when walking (claudication), and Raynaud’s syndrome (a painful response to cold, especially in the fingers and toes). Ginkgo leaf is also used for Proven Herb that aids in memory, as thinking disorders related to well as, as variety of other disorders in- Lyme disease and depression. cluding Alzheimer’s and brain diseases. Some people use ginkgo to treat sexual performance problems. It is sometimes used to reverse the sexual performance problems that can accompany taking certain antidepressants called SSRIs. Ginkgo been tried for eye problems including glaucoma, diabetic eye disease, and age-related macular degeneration (AMD). The list of other uses of ginkgo is very long. Using ginkgo for asthma and bronchitis was described in 2600 BC. In manufacturing, ginkgo leaf extract is used in cosmetics. In foods, roasted ginkgo seed, which has the pulp removed, is an edible delicacy in Japan and China. Remember, though, the whole seed is LIKELY UNSAFE to eat. Ginkgo interacts with many medicines. Before taking it, talk with your healthcare provider if you take any medications.

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Supplement Reviews Saw Palmetto Saw palmetto is a plant. Its ripe fruit is used to make medicine. Saw palmetto is best known for its use in decreasing symptoms of an enlarged prostate (benign prostatic hypertrophy, BPH). According to many research studies, it is effective for this use. Saw palmetto is used for treating certain types of prostate infections. It is also sometimes used, in combination with other herbs, to treat prostate cancer. Some people use saw palmetto for colds and coughs, sore throat, asthma, chronic bronchitis, chronic pelvic pain syndrome, and migraine headache. It is also used to increase urine flow (as a diuretic), to promote relaxation (as a sedative), and to enhance sexual drive (as an aphrodisiac). How Does it Work Saw palmetto doesn’t shrink the overall size of the prostate, but it seems to shrink the inner lining that puts pressure on the tubes that carry urine. Saw palmetto is safe for most people. Side effects are usually mild. Some people have reported dizziness, headache, nausea, vomiting, constipation, and diarrhea. Some people have reported that saw palmetto causes impo-

"Using saw palmetto with other herbs can slow blood clotting and might increase the risk of bleeding in some people. These other herbs include garlic, ginger, ginkgo, Panax ginseng and others. Combine with caution." Medline Plus Website tence. However, these side effects do not seem to occur any more often with saw palmetto than with a sugar pill.There is some concern that saw palmetto might cause liver or pancreas problems in some people. There have been two reports of liver damage and one report of pancreas damage in people who took saw palmetto. However, there is not enough information to know if saw palmetto was the actual cause of these side effects. Saw palmetto is safe when administered into the rectum appropriately for up to 30 days. However, it is not known if it is safe to use for longer periods of time. Saw palmetto is unsafe when used during pregnancy or breast-feeding. It acts like a hormone, and this could be dangerous to the pregnancy. Don’t use during pregnancy or breast-feeding. PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

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Dinner Ideas Make Your Own Gluten Free Pizza Crust Gluten Free flour is readily available at your local grocery store or your trusted organic health food store. It’s just not that complicated. Over time it has become well known that the best flours for GF baking are rice flour, corn flour, tapioca flour, brown rice flour and many other combinations of flours. In the past many of the flours rendered a very hard crust. However, those flours with a high content of rice flour create a great pizza crust. Just insert GF flour into any pizza crust recipe you can find and go trom there. Get the kids involved in making their own pizzas and make it fun time. Add lots of vegetables and some basil, oregano and italian spices and you have pizza! Try arugula greens with a variety cheeses - also known quatro formagio.

Gluten Free Pizza Night Traditional Pizza makers are finding a new market for their pizzas by offering Gluten Free products including Pizza Bread. Freschetta makes a very good cheese pizza but its not always easy to find at the regular grocery store plus it’s a little on the expensive side usually ringing in at $10 to $12 dollars when regular pizza is half the price. If you are in a hurry Domino’s is very good but expensive and in the $10 - $12 range as well. Below, are a few brands of gluten free pizza that are easy to find. Uti’s is also readily available. Some offer “personal” sized pizzas to offset the cost - but still relatively expensive. Not sure why the market is so high when its just rice flour - I suspect prices will drop on GF pizzas.

Amy’s is a tasty brand

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Very good pizza

PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2016

Thin crust and tasty

Dinner Ideas from Pinterest

Go to our Pinterest page for quick ideas and tasty things to make. www.proactivehealthmagazine.com

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