Be Proactive… Go to Proactive Health Magazine.com To view our previous issues online.
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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
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Note from the Publisher
Welcome to the January/February Issue PUBLISHER
Thank You for taking the time to check out this issue of articles and transformations from people who care about proactive health. We have Donna Deegan on our cover this month and we are featuring the 10th Anniversary of the Donna Deegan Breast Cancer Marathon. We have Tiffany Lee Gaston sharing her new Book - From Broken to Badass. We also have the “How Gluten Free are these 80 Restaurants” research article. This month, again, we have new people stepping up and showing great interest in helping us move this magazine forward. We have more gyms and workout facilities of all types popping up. The industry is exploding with new food and fitness products, people, books, and training methods. We have a pineapple kale 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. 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! Coming Soon… March/April Issue of Proactive Health Magazine: Featuring: • Elizabeth Aguilera • Professional Profiles • Transformations • Supplements Reviews • Smoothie of the Month
Bob Andersen Publisher
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PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
Bob Andersen FITNESS EDITOR
Susan Harmon ART DIRECTION
The Design Network PRINTING
Quality Images SALES
Bob Andersen CONTRIBUTING WRITERS
Susan Elle Harmon Mihaela Telecan Sara Jane McShane CONTRIBUTING PHOTOGRAPHERS
Agnes Lopez Jason Ellis Bigstock Photo James Patrick Noel Daganta Eva Simon Dave Laus Gregory James Subscription Information: Free Publication Monday - Friday 9 a.m.-5 p.m. EST Call (904) 859-8165 Copyright 2017, 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. 8550 Touchton Rd. #126 Jacksonville, FL 32216
CONTENTS - January/February 2017 Issue Departments Publisher's Welcome.......................................................................4 Good Stuff - Body Armour Super Drink......................................6
Fit Tea
Good Stuff - Fit Tea.........................................................................7 Blogosphere - Mihaela Telecan.....................................................8 Book Review: Tiffany Lee Gaston.................................................14 Workout - Reverse Lunge on Stability Ball Workout .............16 Smoothie of the Month - Pineapple Kale.................................18
Pineapple Kale Smoothie
Helpful Hints - The Amazing Benefits of Lemons....................20 Cover Stories Donna Deegan - 10 Years And Running.....................................22 Breast Cancer Marathon Special Guests......................................24
Donna Deegan -10 Years and Running
Breast Cancer Marathon Schedule of Events.............................26 Fat and Your Athletic Performance..............................................28 How Gluten Free are these 80 Restaurants................................30 Product Reviews:
Fat and Your Athletic Performance
Susan Harmon - Mindfulness........................................................34 Supplement Review - L-Glutamine...............................................36 Supplement Review - Magnesium................................................37 Good Stuff - Drink Your Probiotics.............................................38 How Gluten Free are they?
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Good Stuff Body Armour® Super Drink Body Armor super drinks provide superior nutrition, superior hydration, and superior taste. It has over twice the amount of electrolytes than the leading sports drink. It’s a delicious beverages that is formulated with a combination of proprietary blends and coconut water that work together to protect, prevent and hydrate. For starters, Body Armor also contains 100% of your daily Vitamins A, C and E, and is packed full of healthy antioxidants. Body Armor is all natural, gluten free, kosher, has no preservatives or artificial colors or flavors. Body Armour sports drink is offered in delicious flavors like Grape, Orange Mango, Mixed Berry, Strawberry Banana, Fruit Punch and Tropical Punch.
V8 - V-Fusion® and V-Fusion Light® V8 V-Fusion Drinks contains no added sugar or high fructose corn syrup and are 50% juice. They are packed with 1 combined serving of vegetables and fruit. These drinks derive their energy from natural green tea and deliver about 80 mg of caffeine. Naturally low in sodium, V-Fusion and V-Fusion Light drinks come in nine delicious flavors: Strawberry Banana, Peach Mango, Pomegranate Blueberry, Açai Mixed Berry, Cranberry Blackberry, Tropical Orange, Concord Grape Raspberry, Black Cherry Apple, and Pineapple Strawberry. These drinks are a good source of A, B, and C vitamins. These drinks are Gluten Free as well. Caution this product is not recommended for children, pregnant or nursing women, or people sensitive to caffeine.
Optimum Nutrition Protein Water A refreshing way to meet your daily protein target, while supporting muscle recovery and hydration; ON Protein Water contains 20 grams of fast-acting 100% whey protein isolate in every bottle. ON Protein Water contains zero fat, zero sugar and just 80 calories per 16 ounce serving, but has a bold taste in three great flavors – Icy Blue Raspberry, Orange Freeze and Tropical Fruit Punch.
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Good Stuff Fit Tea Detox Pack Fit Tea is a loose leaf tea that contains a powerful blend of Organic green tea, Oolong Wu Yi, Garcinia Cambogia Extract, Pomegranate, Organic Rooibos, Ginger, Stevia, Honey, Fuarana, Citric Acid, Sea Salt (electrolytes), Lemon Juice, Matcha Green Tea. These have been used all over the world for thousands of years for their health benefits. Green tea’s metabolism boosting effect is achieved by the inhibiting action of its most active ingredient epigallocatechin gallate (EGCG) on the activity of the enzymes that breakdown the neurotransmitter known as norepinephrine making it last longer. The effect of norepinephrine increases the process of thermogenesis - the generation of immense heat in the body. Thermogenesis is mainly considered to increase the body’s energy expenditure as well as having a significant effect on body fat oxidation. Green teas have the ability to speed up the body’s metabolic rate by up to 4%. This seemingly insignificant boost in metabolism can, however, with little or no effort than just drinking 2-4 cups daily help to burn stored body fats and reduce fat storage. Over time, this 4% boost in calorie burning can substantially increase an individual’s overall fat burning capability. Green tea gives you energy by slowing the usage of carbohydrates in our body, meaning you can exercise much longer without feeling tired. Thus you can burn more calories. (www.fittea.org)
The New Family V8 Vegetable Juices V8® Veggie Blends are the new family of products from the makers of the original V8 juice. They take 1 full serving of veggies and blend them together with a touch of fruit for sweetness. The Campbell Soup Company acquired the V8® brand in 1948 and has come out with the new line of vegetable and fruit combinations to appeal to the growing market. The original V8® Juice contains the juices of tomatoes, carrots, celery, beets, parsley, lettuce, watercress and spinach. The primary benefit of this product has always been Lycopene which is a natural antioxidant found primarily in tomatoes. Diets rich in tomatoes may have longterm health benefits. PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
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Blogosphere
Mihaela Telecan: Nutrition Contributor How To Reach Your Big Bold Health Goals?
L
ately I’ve been talking a lot about the anti-inflammatory diets, the low carbohydrate diets, why and when you would want to use any of those as a therapeutic approach. Today I’ll shift topics a little bit and talk about what’s behind action taking or inaction. Before I tell you what it is, let me reiterate something else. I’ve said this before. It’s not a lack of knowledge that prevents you from taking actions. You can google anything, and you can find answers to virtually any question you have. “If you want answers you Google it”. “If you want results, you work with a qualified practitioner”… …if that resonates with you, with your philosophy of health and healing, or take a program that gives you the step-by-step system of “how to make” meaningful changes. Lately I’ve given a lot of information on “the what is”, and “why this” e.g. what is inflammation, what is anti-inflammatory diet and why follow it, what is a low carb diet and why try it, what is nutritional ketosis, etc., when should you use those and what should you expect. Today I wanna back off a little bit from the science, from the “what is” and “why this” and talk about what comes before that. Before you even get to the point of searching on
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Google for an answer to your health question, before you even try to understand “what is” and “how to” change. That is the MINDSET. You’ve gotta have your mind-set ready for change. Mindset is determined or backed up by your BELIEF
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system. In other words I should say, the beliefs you have around your disease and your ability to heal are the ones that dictate the actions you take. So it’s your belief, your mind-set that is behind you taking actions or not. Another important piece of the
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Mihaela Telecan puzzle is CLARITY. It’s important for you first of all to be clear on what you want. Set clear health goals. I call them Big, Bold Health Goals, (aka BBHG). Know your big, bold health goal. It can be one or there can be many. Health is a broad term, so you can say my BBHG for 2017 is to get off all prescription drugs or you can narrow it to one condition only and say, I want to control my blood sugar levels through food and lifestyle, or I want to be 100% off sugar for an entire year, or I want to lose 25 pounds, etc., you got the idea. Actionable: • First you set one (or more) CLEAR BBHG • Second you work on the BELIEFS you hold around your ability to reach
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“How do we get the 10X negative associations converted into empowering positive ones?” that goal. Because, without a shadow of a doubt, what’s behind your success is the BELIEFS you have around the goal you’re setting and your ABILITY to reach it. Let’s take, for example, the big bold health goal of losing 25 pounds in one year. A very doable goal, half a pound a week weight loss equals about 25 pounds loss in a year.
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You have to see, to acknowledge what emotional association’s you have with this big, bold goal. This is the secret sauce to health transformation and long-term success. There are only two options: positive and negative associations. Let’s look at the positive association in relationship to the outcome. For example if you think of losing 25 lbs. you will be all excited and say, “oh my gosh, I’m gonna fit in my fav dress, which I’ve been keeping it in the closet for 3 years, I’m gonna look fit, I’ll be able to work out more because I’ll be lighter, I’ll have more energy”, etc. So you have many positive associations with your goal. You believe that by reaching it you’ll feel good, happy, confident, etc.. But then, on the flip side, you have negative associations with your goal as well, because you will start thinking of what it actually takes to reach your goal. Ohhh no BUT… “I have to wake up every morning one hour earlier to prepare my lunch to take with me to work, that’s so hard. I have to make the time to work out, I’m already swamped with to-dos. I’ll need to get in the kitchen and cook, uh I don’t know how to cook, and shop, I’ll have to let go of my favorite pasta dish”, etc. I can’t. I don’t. It’s too hard….So you have also a lot of negative associations with your BBHG, in fact more negative ones than positive. The “I can’t do it, It’s too hard”, we’ll be playing on the background of your mind constant, strong and loud. For as long as that’s what’s feeding your subconscious mind you ARE NOT going to TAKE ACTIONS towards reaching your BBHG. I will say this again: NEGATIVE BELIEFS = STUCK IN INACTION If you keep your focus on the positive associations you have with
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Mihaela Telecan
continued from page 10 then jumps to page 35
reaching the goal, it’s easy to take actions, because you are pulled by the outcomes that are associated with that goal. However, “every subject is two subjects.” You will always have negative and positive associations with any BBHG. So what do you do? How do you keep your yes only on the positive associations? What do you do about the negative ones? Keeping your focus on the positive associations will pull you into action, however that’s rather difficult, especially when the alarm goes off at 5:30 am and you need to get up and run for 45 minutes, then shower, pack your lunch, and go to the office. You have to face the reality. But how can you face the new reality you are creating to help you reach your goals with a positive attitude, with love, joy and fully engaged?
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“How do your reach your BBHG, when the negative associations are 100x more than the positive ones?” Can you ignore your NEGATIVE BELIEFS and FEARS? Ignoring your fears, is like trying to keep a ball under water, it gets exhausting, and the minute you let go of it, it bubbles right on top. So you can’t ignore them. How do you deal with NEGATIVE BELIEFS and FEARS? One way to deal with this, is to TRANSFORM your fears and your negative beliefs into strengths, into positive, empowering beliefs. I learned this approach recently in
PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
a course I’m taking with regards to my big, bold business goals, BBBGs, but it applies to any goal. Any big bold goal you have in life, whether it’s food related, fitness related, business related, health related, travel related, it doesn’t matter, they follow the same pattern. Any goal you set up will go through the same process in terms of the mind-set around it that pulls you into action or keeps you stuck. BB____G =POSITIVE ASSOCIATIONS +10X NEGATIVE ASSOCIATIONS = STUCK IN INACTION - It’s a form of Sabotage and Resistance. How do we get the 10X negative associations converted into empowering positive ones? We already know it’s impossible to ignore them, just like keeping the ball under water. The mind will always pull towards the fears, because you have to face the reality,
Book Reviews
Tiffany Lee Gaston From Broken To Badass - Turning My Pain Into Power You are a Beautiful Badass Finding the courage to share my story took a long time, but it has been a freeing and therapeutic experience. There’s a great deal of pride associated with digging yourself out of a hole and then looking back at just how far you’ve come. Through the process of writing this book, I’m only just now releasing the last of the emotion I once suppressed. Things I’ve kept buried over the past eighteen years, have risen to the surface once again, but I am no longer that same broken little girl. Being so young and having the ability to learn from my mistakes, has allowed me to have an even stronger relationship with my husband. As strange as it sounds, I would not trade my mistakes for anything, because they have led me to where I am today. I’m one stubborn girl and I always felt forgiving those who hurt me would allow them off the hook. I see now that when you release the resentment and pain you harbor towards another person you are not giving them anything. The gift is yours. I am allowing myself the release of the pain I endured, the time I wasted, and the heartache I experienced, and I’m doing it all for myself. I give my abuser nothing. It’s not for me to decide, but I do believe karma. The pain of my past caused me to carry my anger far too long, and it is a tremendous feeling to unburden myself of all that came before.” “I release my past to its proper place and embrace the future. I no longer worry about what will
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ever doubt that it lies within us all. “Stop trying so hard and follow your heart. It will always lead you right where you need to be.” - TLG”
Health Is Wealth
“Find the beauty in the attributes that you have and let go of what others possess.” Tiffany Lee Gaston
come; instead I make plans, set goals and look forward to the challenges of each new day. I have faith in knowing all the pieces of my puzzle will eventually fall into place, because of the efforts I put forth daily. I now believe in myself and my abilities and ultimately in the beauty of my strength. We all have an inner badass, some of us just need to dig a bit deeper to discover it. Some need a gentle nudge to chase after it and bring it to the surface, but never,
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“In attempting to change my body the wrong way over the years, I’ve learned I first needed to alter my mindset. In learning how to help correct a distorted body image, something I occasionally still find myself struggling with, I’ve learned a lot about the correct way to care for myself. Often times, self-acceptance is at the heart of our struggles. When we compare ourselves to others, we are unfairly and unknowingly setting ourselves up for failure. My younger self disliked the muscles on my body, never appreciating how very capable they were in performing like an athlete. When you watch an engine work, you appreciate how each component contributes to the functionality of the whole. Why then do we focus on big thighs or thick waists? Because we are looking at images of others, some of which aren’t even their own reality, and we are striving to be just like them. Distance yourself from your body, just for a moment. Step back and take a look at the beautiful person you are. If your legs are strong and capable, you need to view them as such. If you’re built on a muscular frame, embrace it. Discover your unique gifts and release the negative thoughts you carry. If you can’t change it, accept it and seek positivity. Excerpt From: Tiffany Lee Gaston. “From Broken to Badass.” iBooks.
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Workouts
By Susan Harmon
Susan Harmon, Fitness Editor Reverse Lunge on Stability Ball
Stability Ball (standing) Start with 1 foot on the stability ball, hands are on your hips. Slowly extend the back leg on the stability ball. The other leg is balancing. This move is great for your legs and core. Repeat this move three sets of 10 on each leg.
Lord of the dance pose (kneeling) This is a yoga pose that is also great for stabilization and balance. Start on your hands and knees extend one leg up 90° in the air and hold the foot with one hand. You should feel the stretch in your arms back and legs. Hold this stretch for about 10 seconds on each leg.
Lord of the dance pose (standing) The standing Lord of the dance pose is more challenging and it’s great for stabilization. Reach back and grab the other leg at 90° and lean forward with the other hand for balance. This is a very difficult pose so be patient. Repeat this move for 10 seconds on each leg. Stability Ball (stretching)
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Smoothie of the Month
Pineapple Kale Smoothie Ingredients • 1 Cup Chopped Kale • 1 Cup Chopped Pineapple • 1/2 Lemon - Squeezed • 2/3 Cup Coconut Water • 1/2 Cup Protein Powder • 1 Tbsp Agave Nectar to taste
Kale Apple Smoothie • 1 Cup Chopped Kale • 1 Cup Chopped Gala Apple • 2/3 Bottle - Bai Cocofusion • 1 Packet Kale Apple Mix
Directions Combine the ingredients in your blender of choice and puree until smooth, about 1 minute, adding more coconut water or ice to reach the desired consistency. Feel free to adjust the quantities of the ingredients to fit your portion size and taste.
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Photo Credit: Bigstock
LOSE WEIGHT AND STAY HEALTHY
OVER 60 PROVEN FITNESS TIPS
Discover amazing, easy to implement secrets to a healthier, more vibrant and stronger you. Tim 2 Taylor, USA Today’s National Weight-loss Champion spent over two years researching and testing real-world solutions to the toughest health issues we face today. He assembled the answers you need in his book Fat As My Dad. At 45 Tim weighed over 280 and his health was awful. He lost over 100 pounds and has kept it off for over 10 years. Get your copy of Fat As My Dad and change you life forever!
Available on Amazon.com in paperback and e-book formats or at your local bookstore. Tim 2 Taylor is available for motivational speaking, personal health, weight training, life coaching and nutritional consulting nationwide. Please call (904) 238-0889 for an appointment. Follow Tim 2 on FaceBook at: Tim 2 Taylor or Tim Taylor. PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
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Helpful Hints
By Sara Jane McShane
The Amazing Benefits of Lemons 10 Reasons To Add Lemons To Your Diet
W e’re all looking for fast and simple ways to improve our health and boost immunity. Introducing freshly squeezed lemon water into your diet will do just that! The beautiful yellow fruit is a citrus powerhouse that hosts many health benefits to give you what you need to live a cleansed and energetic life. Whether you’re trying to trim your waist line or improve immunity, just one glass of lemon juice contains less than 25 calories and is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber! It also has medicinal values, antibacterial properties and contains traces of iron and vitamin A. But it doesn’t stop there. Here are a few of the amazing health benefits we get from lemons! 1- Digestion/ Beat Bloating Fresh lemon water, especially first thing in the morning, can help relieve or prevent digestive problems like bloating, intestinal gas and heartburn and stimulate better digestion in general. 2 - Skin Health - Drinking lemon water is even said to be good for improving your skin. The high vitamin C content would help here, but the overall cleansing, detoxifying, antibiotic and antioxidant effects are likely to be even more important 3 - Natural Cleanser - Lemons are antiseptic and have a powerful cleansing effect on your liver, kidneys and blood. An overworked liver in particular has an influence on how good you feel so having a simple way to cleanse it each morning can make a big difference to your daily energy over time. Drinking lemon
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“Fast and Simple ways to improve Your Health and Boost Immunity” water helps the body in the removal of toxins and provides you with a great overall detox. 4 - Alkalizes - It is important to maintain a slightly positive alkaline state in order to fight off cancer and other illnesses. Although acidic to taste, lemons are one of the most alkaline of foods and help to push our bodies to the required pH alkaline state of around 7.4. 5 - Fights Asthma - The vitamin C found in the lemon juice plays two important roles in combating breathing problems. First, it strengthens the immune system of the body, and second, it works as an anti-oxidant and fights the harmful oxidants the lungs produce in the form of allergens during bouts of asthma. 6 - Reduce Anxiety - Research has shown that lemon balm has a calming effect and therefore may be
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able to help remove fatigue, exhaustion, dizziness, anxiety, nervousness, and tension. It is also believed that inhaling lemon oil helps in increasing concentration and alertness. 7 - Fights Osteoporosis - Lemon juice is rich in Vitamin C and helps the body to absorb calcium and fight osteoporosis. It also contains calcium and magnesium, as well as potassium. Potassium supports bone health by neutralizing metabolic acids, thus conserving the body’s calcium stores. It also reduces calcium loss through urine. 8 - Strengthen Blood Vessels Blood vessels are strengthened by the vitamin P bioflavonoids in lemons preventing internal hemorrhage. Also, making it useful in treating high blood pressure. 9 - Protect Against Cancer - A 2005 study published in the “Journal of Nutrition” found that the limonoids in citrus fruit, such as lemons, can protect against certain types of cancer. Limonoids are organic substances in citrus fruits that help determine their bitterness or sweetness. The compounds work by protecting your cells from damage that can lead to the formation of cancer. 10 - Boost Immunity - Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure! Adding lemons into your daily nutrition can work wonders in the human body. Maintaining health is all about prevention, food is medicine and we need to take it daily!
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Donna Deegan 10 Years & Running
By Bob Andersen
The DONNA Foundation - Caring for Women Living with Breast Cancer I sat with my mother and held her hand when she received chemotherapy many years ago and she will be 93 years old this year. Breast Cancer is close to us all and we are very thankful to have Donna Deegan who is an athlete and warrior for the cure. Her namesake foundation has experienced unprecidented growth since its inception 10 years ago. The enormous scope and size of events and awareness is becoming legendary. Donna Deegan, certainly our local hero, and her team of prominent partners and sponsors like Mayo Clinic have personally put breast cancer on the ropes with her faithful and ongoing dedication. Her personal story has been a beacon of hope and progress for breast cancer patients and survivors everywhere. Her foundation has united an enormous following of runners from around the globe with one word - Pink!
Over $4.5 Million Raised
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More than 10,000 Served
2 6 . 2 D O N N A M A R AT H O N - 1 0 T H A N N I V E R S A R Y
The Recent History
2014
2016
DONNA Marathon Weekends have a world-wide reach as runners come in droves from all 50 states and more than 20 countries. Singer and Breast Cancer Survivor Melissa Ethridge was featured in 2016.
2015
The Weaver Family Foundation contributes more than $313,000 through the Weaver Challenge. New course record – the fastest time in Florida since 2011 is set by Elisha Barno of Kenya by 2 minutes. Jimmy Roberts of the PGA features 26.2 with DONNA and Pink Out at the THE PLAYERS Championship.
Ashley HomeStores partnered with DONNA as the official sponsor of the DONNA Relay. The 7th Annual 26.2 with DONNA was a huge success, despite severe weather. Marathon Weekend proceeds surpass $800,000.
2013
A new Start Line and course is established by the PLAYERS CHAMPIONSHIP. Approximately 10,000 runners, including over four-dozen international runners, participated in the 2013 event, clocking record-breaking times in Florida.
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2 6 . 2 D O N N A M A R AT H O N - 1 0 T H A N N I V E R S A R Y
Breast Cancer Marathon Special Guests Joan Benoit Samuelson US Olympian Gold Medalist, Author
An Olympian well known in the running world, Samuelson won the Boston Marathon in 1979 and again in 1983. She won gold at the Olympics’ first women’s marathon in 1984 and won the Chicago Marathon in 1985. She has written books including Running Tide and Running for Women. A participant in the DONNA since the Inaugural Year, Joanie is a much-loved DONNA Streaker and will be running the event with you in 2017.
David Garrard
Former NFL Quarterback, Official Trainer of DONNA
David Garrard is a former NFL Quarterback, playing twelve seasons in the league. David is now the proud owner of Retro Fitness of Jacksonville and the official Personal Trainer of DONNA. He will be signing autographs in the Retro Fitness Booth at the DONNA Expo. Warm-up with David and the Retro Fitness Team Saturday morning starting at 7:30 am for the 10K and again at 9:40 am for the 5K & Family Fun Run.
Jeff Galloway US Olympian, Author, Inspirational Speaker, DONNA Training Director
Jeff Galloway is the most recognized name in the sport of running according to Running USA. Over a million runners and walkers have read Galloway books, attended his retreats and running schools, received E-coaching or individual consultation or joined his training programs. His training plans have opened up the life changing experience of finishing a distance event to almost everyone. His methods have reduced aches, pains, and injuries to almost zero. Jeff is in front of an audience motivating and teaching over 200 times a year - helping those of all abilities to enjoy exercise until they are 100! We are proud to call Jeff Galloway our official Training Director, and he is a Founding Member of 26.2 with DONNA.
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26.2 DONNA Marathon Races and Medals
Go to www.breastcancermarathon.com for Registration info, Maps and Up-to-date last minute info The Breast Cancer Marathon event is a Boston Qualifier. The Marathon USATF certification number is FL12084EBM and the half-marathon USATF certification number is FL12083EBM. 26.2 with DONNA has ranked one of the fastest in the state of Florida, and has consistently ranked in the top 10 fastest marathon times by Floridians since the inaugural year in 2008 as reported by USATF. But who’s counting?
26.2 DONNA Marathon Sunday, February 12, 2017 7:30 a.m. Start: THE PLAYERS Championship Parking Venue, Ponte Vedra Beach, FL Finish: Mayo Clinic A Boston Marathon Qualifier
Anniversary 10K
Saturday, February 11, 2017 Race Start: 8:00 AM Prime F. Osborn Center Downtown Jacksonville, Florida
Half Marathon
Relay
Anniversary 5K
Booby Trap 5K
Sunday, February 12, 2017 7:30 a.m. Start: THE PLAYERS Championship Parking Venue, Ponte Vedra Beach, FL Finish: Mayo Clinic A Boston Marathon Qualifier
Saturday, February 11, 2017 Race Start: 8:00 AM Prime F. Osborn Center Downtown Jacksonville, Florida
Sunday, February 12, 2017 7:30 a.m. Start: THE PLAYERS Championship Parking Venue, Ponte Vedra Beach, FL Finish: Mayo Clinic Teams of up to five runners cover the 26.2 mile distance with legs ranging from 3.5 to 6.75 miles.
Saturday, February 11, 2017 Race Start: 8:00 AM Prime F. Osborn Center Downtown Jacksonville, Florida
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Schedule Of Events Go to www.breastcancermarathon.com for the latest up-to-date information on events.
FRIDAY, FEBRUARY 10TH, 2017
SATURDAY, FEBRUARY 11TH, 2017
Social Shakeout Run
Anniversary DONNA 10K for Metastatic Breast Cancer Awareness sponsored by Pfizer
Southern Grounds, The Courtyard at 200 First Street 200 1st Street, Neptune Beach 8:00 a.m. - 3 Mile Run/Walk with Donna Deegan, DONNA Special Guests and D-Squad. FREE and Open to All
DONNA Expo Prime F. Osborn III Convention Center 1000 Water Street, Jacksonville, Florida Open Noon – 7:00 p.m. On-site registration and packet pick-up are available during expo hours. Free and Open to the Public, Free Parking. With free admission and free parking you can’t afford to miss the DONNA Expo. Spend the day visiting exhibitors featuring apparel, fitness gear, interactive displays, and free samples.
DONNA VIP Reception
Presented by Taplmmune, Banfi, Dream Vacations/Celebrity Cruises & Sawgrass Marriott Sawgrass Marriott Golf Resort & Spa, 1000 PGA Tour Blvd 5:00 p.m. – 7:00 p.m Invitation Only
Mayo Clinic Advances in Breast Cancer Management 2017 Coursez February 10 – 11, 2017 Sawgrass Marriott Golf Resort & Spa, Ponte Vedra Beach, FL Mayo Clinic Course Directors: Minetta Liu, M.D., Alvaro Moreno-Aspitia, M.D., and Kathryn Ruddy, M.D. Sign up on website - www.breastcancermarathon.com This course will provide an overview of the most recent advances in the management of patients with early and advanced stage breast cancer. Topics include genetic predisposition, molecular characterization, systemic therapy and survivorship. The course is intended to provide practical, evidence-based information on clinically relevant issues for physicians and allied health personnel involved in patient care. The didactic format will provide significant opportunities for interaction with the expert faculty and other attendees via interactive keypad systems, case presentations, panel discussions, and open question and answer sessions.
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Prime F. Osborn III Convention Center 6:30 a.m. Registration and Packet Pickup Opens 7:30 a.m. Warm up w/ Retro Fitness, Official DONNA Personal Trainers 8:00 a.m. 10K Start NEW in 2017! To commemorate 10 Years Closer to the Finish, DONNA introduces the Anniversary DONNA 10K. To be held Saturday in Downtown Jacksonville, this new race in our series promises to be a crowd pleasure with race medals for all finishers.
DONNA 5K & Family Fun Run presented by Jaguars Foundation Prime F. Osborn III Convention Center 6:30 a.m. Registration and Packet Pickup Opens 9:40 a.m. Warm up w/ Retro Fitness, Official DONNA Personal Trainers 10:00 a.m. 5K Start 11:00 a.m. Fun Run Start 5K participants earn our signature Running Ribbon medal and experience the best Downtown Jacksonville has to offer with a great warmup race along the St. Johns River. Bring the family for the fun run with Jaxson de Ville of the Jacksonville Jaguars. Kids under 10 run FREE in the Family Fun Run. The course starts and finishes at the Prime F. Osborn Convention Center, home of the DONNA Expo.
DONNA Expo Open 9 a.m. – 5 p.m. - Prime F. Osborn III Convention Center On-site Registration and Race Packet Pickup Free and open to the public, Free Parking
DONNA 110 Ultra Marathon THE PLAYERS Championship Parking off ATP Tour Blvd Race Start to be announced Athletes will cover 110 miles to Finish Breast Cancer through the night in Atlantic Beach from the ultra base camp located in Bull Memorial Park. DONNA Curb Crews are invited all night to cheer these participants to the finish line.
Fundraiser Dinner with DONNA and Mayo Clinic w/ Author Dr. Gerald Jampolsky, MD Mayo Clinic 4500 San Pablo Road, Jacksonville By Invitation Only 4:45 p.m. Mayo Clinic Optional Lab Tour 5:30 p.m. Reception 6:00 p.m. Dinner We look forward to sharing a special evening honoring top fundraisers and sharing an update on research advances and sharing stories of families you support through The DONNA Foundation.
PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
SUNDAY, FEBRUARY 12TH, 2017 #runDONNA and #betheFINISH
MONDAY, FEBRUARY 20TH, 2017 Tacos for TaTas Pink Tie Edition
• 26.2 DONNA National Marathon • DONNA Half Marathon • DONNA Marathon Relay 4:00 a.m. Parking Opens 5:00 a.m. Runner’s Village Opens 7:30 a.m. Official Start
Featuring The Chris Thomas Band HOBNOB in Unity Plaza 6:00 PM – 9:00 PM 220 Riverside Avenue, Jacksonville
Celgene Start Line - THE PLAYERS Parking off ATP Tour Boulevard
Ruth’s Chris VIP Viewing Celebration 8:00 a.m. – 3:00 p.m. - Celgene Finish Line at Mayo Clinic - By Invitation
DONNA Post Race Party 8:00 a.m. – 3:00 p.m. - Runners’ Village at Mayo Clinic
Half Marathon Awards Ceremony 10:00 a.m. - Runners’ Village at Mayo Clinic
Marathon Awards Ceremony 12:00 p.m. - Runners’ Village at Mayo Clinic
Tickets are $100 each with all proceeds going to The DONNA Foundation Leading Ladies 904, TacoLu, and the #lunited teams present the most anticipated charity event of the year – Tacos for Tatas : Pink Tie Edition – in celebration of the 10th Anniversary DONNA Marathon Weekend. Join us on February 20, 2017 as we pop some bubbly, raise our glasses to the 904, and dance the night away under the stars along the St. John’s River at HOBNOB in Riverside’s Unity Plaza featuring The Chris Thomas Band and Monarch Ballroom & Dance Studio. Grab a stud or a señorita, and tickets to the party! Get ready to learn the Tango, Salsa, a little Foxtrot or West Coast Swing. Featuring the incredible The Chris Thomas Band – 18 piece. Dancing performances by Monarch Ballroom and Dance Studio. Delicious eats and signature drinks by TacoLu Baja Mexicana, HOBNOB and Watts Juicery Delectable sweets by Alley Cakes Bakery and Magical floral designs by Liz Stewart Floral Design. Get Ticket info on the website: www.breastcancermarathon.com
Fundraiser Experience Viewing Tent Courtesy of Miss Elaine Concession & Catering Services Celgene Finish Line at Mayo Clinic 8:00 a.m. – 3:00 p.m. Invitation Only, Credential Required
TacoLU Baja Mexicana Toasts Your Finish 1712 Beach Blvd. Jacksonville Beach, FL 32250 10:00 a.m. to 10:00 p.m. TacoLU invites all DONNA finishers to the LU to celebrate your finish. Wear your medal for a free beer or glass of champagne. See you @ the LU!
Sawgrass Marriott First-Class DONNA After Party The Bourbon Bar in the Lobby Sawgrass Marriott Golf Resort & Spa 6:00 p.m. – 8:00 p.m. - Open to all Celebrate your finish with complimentary hors d’oeuvres and live music. 10% of food & beverage proceeds will be donated to The DONNA Foundation. PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
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Cover Stories
Fat and Your Athletic Performance How much fat you should consume will vary depending on you’re activity level and lifestyle, but the fat in your diet should be 20 to 35% of your calories. While there is a risk of developing heart disease or obesity from too much consumption, some fitness professionals don’t get enough. High fat diets are not recommended for long term health, but healthy fats are needed to maintain a healthy weight. By Susan Elle Harmon
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Feel full longer Fats have twice as many calories per gram as carbs or proteins. Fats also digest more slowly than carbohydrates and stay in the gastrointestinal system longer. Fats also make food taste great and add texture. The types of fat an athlete consumes depend on the preferences of the individual. The key is to stay in the 20-30% range, because studies show there is no athletic benefit to going over that percentage.
Aid Metabolism Fat calories can be burned from any one of several sources, including muscle fat, adipose tissue fat, blood lipoproteins or consumed fat. The type of exercise and intensity will determine a person’s metabolism of fat. The meal you eat before exercise also plays a part in how much fat you metabolize, because your body will deplete those fat sources first.
Provide fuel to working muscles Fat is the primary fuel source during endurance exercises. After carbohydrate stores are depleted, the body turns to fat stores. It’s also the primary source of energy during rest. It is important to get the essential fatty acids and fat soluble vitamins (A, D, E and K), fish oil, sunflower seeds and avocado. Fatty acids also support healthy blood clotting, blood pressure, vascular dilation, heart rate and immune response.
Keep skin and other tissues soft and pliable Fat helps keep the skin and other tissues soft and pliable, and also protects the organs. Adipose tissue is the largest source for stored energy in the body and there is also fat within the muscle. The body requires at least 3-4% body fat to have essential functions. Fats are part of the structural cell membranes of the brain and spinal cord. Reference: Sport Nutrition for Health and Performance: Second Edition Melinda M. Manore, PhD, RD, CSSD, FACSM, Human Kinetics, Champaign, IL 2009
Photo Credit: Bigstock
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Gluten Free Menu Directory
Compiled By Bob Andersen
How Gluten Free are these 80 Local Restaurants? Here is what we found… Overview We are happy to report that a lot of restaurants are very compassionate about the Gluten Free requirements of their customers and have provided GF menus on their websites. A few restaurants have utilized a program called NutritionX which is an online wizard that helps you locate safe items to eat from the menu depending on your particular allergen through the process of elimination. Another group has opted to combine all allergens into one chart and indicate in a matrix which menu items contain which allergens for the consumer to figure out. And lastly, some just provide a nutritional chart which may have allergens on it as well. Many Restaurants have always had Gluten Free options without having a
specific GF menu like offering grilled meats, steamed veggies and baked potatoes which are already Gluten Free. All they needed to do at that point was to isolate where GF items were prepared and have the food preparer wear new gloves. And they have done that. Serving baked or grilled meats, chicken or fish were always safe except for marinades containing soy sauce and any spices or coatings for example. Salads would be safe except for the croutons. Apple sauce and cole slaw would be safe. Mashed potatoes and rice would be safe as well. We understand that Restaurants are businesses and that the effort to comply with Gluten Free diets represents a lot of challenges particularly with regards to making GF dough for breads and pizzas. GF pastas are available in many restaurants
and they taste good. A lot of restaurants have multiple fryers but few have an extra fryer dedicated to a gluten-free menu. Multiple fryers to avoid contamination is just too expensive. So realize that french fries for example that are fried in a fryer with breaded items would be contaminated and not gluten free. Some kitchens may be contaminated with flour dust so beware. In most cases consuming small amounts wheat or gluten will not send you to the emergency room like a peanut allergy can. But eating gluten can bring on very unpleasant intestinal reactions. Our hats off to those restaurants that have made the effort to isolate menu items for customers with allergens so that they too can enjoy your establishment like everyone else. That's all they want!
1) Al’S PIZZA
8) BONEFISH GRILL
15) CALIFORNIA PIZZA KITCHEN
No GF menu - No Allergen chart.
2) APPLEBEE’S Offers Allergen Chart that identifies every menu item & which ones contain Gluten.
3) ARBY’S Offers "Menu Items without Gluten PDF"
Nutritional Analysis chart, but no GF items.
9) BOSTON MARKET Website features Nutritionix Food Allergen avoidance guide for non Gluten Free items
10) BUBBA GUMP SHRIMP Offers a GF menu with many options
4) BASKIN ROBBINS
11) BUCA DI BEPPO
Nutrition Catalog - Ice Cream Cakes are a way to avoid gluten found in cake flours
12) BUFFALO WILD WINGS
Offers a GF menu with many options No GF menu - No Allergen chart.
Has GF menu - (4) pizzas that meet Gluten Intolerance Group (GIG) Standards. Or you can order any pizza made on GF crust.
16) CAPITAL GRILLE Offers Gluten Sensitive Dining Menu PDF includes many GF options.
17) CAPTAIN D’S Offers Allergens & Sensitivities Chart PDF select from the items that are GF.
18) CARRABBA’S Offers a GF menu with many options
19) CHARLEY’S GRILLED SUBS No GF menu - offers Nutritional chart.
20) CHART HOUSE Offers a GF menu with many options
21) CHECKERS No GF menu - offers Nutritional chart.
5) BJ’S RESTAURANT AND BREWHOUSE (photo) Very Good GF Menu and Allergen Chart. GF options include pizza.
6) BOB EVAN’S No GF menu - Offers Allergen PDF that identifies every menu item with chart.
7) BOJANGLES Allergen chart that includes “Wheat”
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22) CHICK FIL A Offers Allergen & Gluten PDF & webpage info but offers limited GF menu items.
13) BURGERFI (photo)
23) CHILI'S
Gourmet Burgers with nutritional, natural flair - even lettuce for a bun but no GF mentioned on the menu or any menu.
Offers Allergen Menu PDF with menu items served to each allergen group.
14) BURGER KING
Offers Allergen Menu PDF with note to avoid flour tortillas.
Offers Gluten Sensitivity List PDF .
PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
24) CHIPOTLE
Gluten Free Menu Directory 25) CHURCH’S CHICKEN Offers Nutrition & Allergens Chart PDF
26) COLD STONE CREAMERY Offers a Food Allergen & Sensitivity Chart on their website, avoid gluten items.
27) DAIRY QUEEN Offers Nutrition & Allergens Chart PDF.
28) DAVE AND BUSTER’S No GF menu - No Allergen chart.
29) DEL TACO Offers Nutrition & Allergens Chart PDF.
30) DENNY’S Offers Allergens & Sulfites Chart PDF.
31) DOMINO’S Offers GF thin crust Pizza w/any toppings.
32) DON JUANS No GF menu - No Allergen chart.
33) DUNKIN DONUTS No GF menu - No Allergen chart.
34) EL POLLO LOCO No GF menu - No Allergen chart.
35) FIREHOUSE SUBS Website features Diet Wizard from Nutritionix to locate and avoid allergens like Wheat. They make subs without bread.
36) FIVE GUYS Offers "Bunless" Burgers on the Menu to offer a Gluten Free option - but does not claim to be Gluten Free. No breaded items are fried in the fryers
37) GODFATHER’S PIZZA Offers Pepperoni, Beef and Classic Combo GF Pizzas in 10" size on menu.
38) HOOTERS No GF menu - Offers Nutritional PDF.
39) JASON’S DELI Gluten Free Sensitive Menu PDF clearly states what GF option there are.
40) JOE’S CRAB SHACK Offers Gluten Friendly Menu PDF clearly states what GF option there are.
41) KENTUCKY FRIED CHICKEN Website features Diet Wizard from Nutricianix to select Gluten Free Menu items.
42) KRYSTAL Offers Nutrition & Allergens Chart PDF.
43) LARRY'S GIANT SUBS Menu offers Gluten Free Sub Rolls.
44) LONG JOHN SILVERS Offers Nutrition & Allergens Chart PDF.
45) LONGHORN STEAKHOUSE Offers a Food Allergin Guide PDF that identifies GF items in the menu.
46) MAMA FU’S Has dedicated Gluten Free Menu PDF that offers true GF options.
47) MCDONALDS Does not offer Gluten Free Menu but has Q & A on the website under Nutrition.
48) MELLOW MUSHROOM Offers Gluten Free Pizza Menu PDF with Smart Flour Foods crust and many options.
49) THE MELTING POT Does not offer a GF Menu but has a page of GF items on the website and suggests to omit non GF items
50) MOE’S SOUTHWEST GRILL Has Allergen Guide on Website regarding GF and Wheat. Everything is GF except flour tortillas, so order the naked burrito!
51) MORTON’S STEAKHOUSE Has dedicated Gluten Free Menu PDF that offers true GF options for Lunch & Dinner plus soy sensitivities.
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Gluten Free Menu Directory 52) MOXIE Has dedicated Gluten Free Menu PDF that offers true GF options for Lunch & Dinner.
53) M SHACK Did not find any specific GF items.
54) OLIVE GARDEN
ingredients and make a choice that fits your gluten-free preference.
62) POLLO TROPICAL Did not find any specific GF items
63) POPEYES
Did not find any specific GF items.
GF items are listed on a dedicated Webpage but are mostly side items
55) OUTBACK STEAKHOUSE
64) QUIZNOS
Has dedicated Gluten Free Menu PDF that offers true GF options for Lunch & Dinner.
56) P.F. CHANG’S CHINA BISTRO Best Gluten Free options and Menu clearly offers many healthy GF options.
57) PANDA EXPRESS Wheat is listed as an Allergen on the Menu and no GF options in the menu.
58) PANERA BREAD Did not find any specific GF items, menu groups wheat under allergins no GF
59) PAPA JOHNS Did not find any specific GF items
60) PAPA MURPHY'S PIZZA Good GF Pizza offering, thin crust is good but a little expensive
61) PLANET SMOOTHIE If you are maintaining a gluten-free diet, please be advised that some Planet Smoothie recipes contain granola, oatmeal, or malt as ingredients. In addition, our Fiber Blast contains wheat-based ingredients. Consult our smoothie menu to view
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Allergen PDF download available no GF items are listed in the menus
65) RED LOBSTER
72) STARBUCKS Did not find any specific GF items. Did find Nutritional PDF for download.
73) SUBWAY Offers a Subway Allergens Chart PDF from a Nutrition link. Few GF options.
74) TACO BELL Website features Diet Wizard from Nutricianix to locate allergens like Wheat.
75) TED’S MONTANA GRILL
66) ROY’S HAWAIIAN FUSION
Has dedicated Gluten Free Menu PDF that offers true GF options and "Order without" options.
Best Gluten Free options and Menu clearly offers many healthy GF options.
76) TGI FRIDAYS Did not find any reference to GF items
67) RUBY TUESDAY
77) WENDY’S
Did not find any reference to GF items.
Offers Allergy Sensitive Menu PDF which outlines Wheat/Gluten Free options
Best Fast Food Gluten Free Presentation. Offers extensive GF menu items.
68) RUTH’S CHRIS STEAKHOUSE
78) WHICH WICH
No mention of GF or Allergens even thought steak and vegetables are GF but the steak marinade may not be GF
Offers Allergy Sensitive Webpage which outlines which items contain Wheat
69) SEASON’S 52
79) YOUR PIE Great GF Pizza Dough. Most people wanting to avoid gluten can eat anything except our White and Wheat Dough and our Meatballs. All of our 60 other toppings are good to eat for those avoiding gluten.
Offer GF menu PDF with great options for healthy eating. Other Allergen menus are offered also.
70) SMASHBURGER No mention of GF or Allergens in menu.
80) ZAXBY’S
71) SONIC DRIVE IN
Offers Allergen PDF identifying "Wheat" issues present in Menu items.
Has Allergens PDF that clearly defines Wheat and GF issues in offerings.
PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
Advertise Next Month It Just Keeps Getting Better
PROACTIVE HEALTH MAGAZINE JANUARY/FEBRUARY 2017
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Susan Harmon Mindful Exercise for Better Results By Susan E. Harmon CPT/ ACE Fitness Nutrition Specialist/ Healthy Lifestyle Coach NETA
M
indfulness is the new way of thinking that has been very effective in changing peoples mind set. This same idea can be applied to exercise. Many people struggle with stress. If we take that into our workouts, we can injure ourselves and not get the best results.
Focus on Deep Breathing Our bodies hold onto stress from the day. We are like sponges that hold on to emotions and tension. It is important to take deep breaths when we exercise to relieve the body tension. Take a long three seconds exhale, and then a three second inhale. We have to consciously do that so that our muscles can contract and relax for each rep.
Enjoy your Workout Letting joy in our lives is so simple, children do it all the time and if we learn this lesson we will be a lot happier. It’s never too late to grab a hold of that happiness that is yours. Just let it take over. When you workout pick activities and exercises that you love to do and you will enjoy it more.
Stress free Workout It is important to have a activity that releases stress like exercise, yoga. Create a fitness regimen that works for you and you will feel less stressed. Also try to go to the gym at less crowded times or get outdoors for a new stress free atmosphere.
Forgive Yourself One of the key elements to mindfulness is living in the present. We need to let go of past mistakes in dieting and exercise. Live with forgiveness so we can better reach our fitness goals. This is difficult for people to do because we hold onto pain and think about what didn’t work.
Get enough Rest and Recovery Getting sleep is very important for your overall well-being. It allows your body to heal. It allows your mind to reset and get ready for the day. Sometimes getting the full eight hours is a struggle and we fall short sometimes. Being groggy can make the day harder and cause injuries. Mindfulnessis about eliminating the stress and tension and being in the present and as peaceful as possible. Make sleep a priority. Mindful exercise can be as simple as noticing how you take a step or lift a weight. When we really notice our five senses, things become a lot more rewarding and sometimes we need to remind ourselves to do this. Once you workout more mindfully you will notice the results.
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Mihaela Telecan long before you see the manifestation of your goals. The secret is to CONVERT them from negative to positive associations. To give you an example, I did this exercise with regards to my business goals so I set a big, bold goal for my business and it’s really big, so big that it seems almost impossible to achieve it. Lots of positive associations related to it, and 100X negative ones, huge RESISTANCE. How do I reach my BBBG goal? How do you reach your BBHG, when the negative associations are 100X more than the positive ones? We FLIP them, from negative to positive. Here’s how we do this: 1. set up your BBHG, 2. keep vivid in mind The WHY, 3. write down all the positive associations you have with this goal,
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“My power words and mantra helped me achieve my Big Bold Bike-ride Goal of 94 miles non-stop while fat & water fasting.” 4. write down all your fears, your negative beliefs around this goal, 5. flip them, convert the negative ones into positive, 6. pick up the power words as a result of converting, 7. create a mantra using those words and start saying it all the time, while walking, doing dishes, cleaning or doing laundry, etc. 8. create a visual using your power words and post it all over, so you can
see it all the time This exercise will help you brainwash off all the fears and negative beliefs you associate with this BBHG, and replace it with empowering positive words, that will PULL you into ACTION. You will use this every time you feel discouragement, resistance, temptation, etc. They become your secret weapon. Those are my POWER words: Achieve, Focus, On Purpose, Rewarding, Transformative, Resourceful. My empowering mantra is: I can ACHIEVE, by BBBG with Focus, On Purpose, Rewarding, Transformative and Resourceful Work.
Those exact power words, and this mantra is what helped me achieve my Big Bold Bike-ride Goal, of riding 94 miles (aka 150 Km), non stop while fat & water fasting. It works, trust in the process, do the exercise and come and share your power words inside the FBG with us.
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Supplements For Runners L-Glutamine During times of stress on the body from intense physical activity like running, L-Glutamine supplements may give you the edge to perform at your peak and to recover more efficiently. L-Glutamine is not a quick fix however, but it enhances the results of your workout by allowing the body to resupply much needed amino acids for lean muscle growth and healthy maintenance. L-Glutamine is an amino acid produced in your body. It is, in fact, the most common amino acid in your muscles, making up 60% of your skeletal tissue. It is also one of the 20 amino acids encoded by the standard genetic code. It isn’t considered one the “essential” amino acids, but it can become situationally essential in times of intense athletic training. L-Glutamine is also known to remedy a common ailment for those over 40 years of age known as Diverticulitis. L-Glutamine has been effective in reducing the severity and frequency of this very painful and debilitating ailment. Ulcers and other intestinal issues respond L-Glutamine is a gentle yet effective well to L-Glutamine and its effect on the digestive system is known supplement known to aid in the to boost the overall immune sysrecovery of sports related injuries tem. Many people suffer for years before being correctly and is effective against intestinal diagnosed with Diverticulitis and l-glutamine can reduce the ailments like Diverticulitis. symptoms of it and prevent painful flare-ups. Most commonly, L-Glutamine is chemically synthesized in a lab. L-Glutamine supplements are normally in a flavorless powder form. This powder can easily be mixed into juices or water, or protein shakes. By taking L-Glutamine as a supplement, it can also help suppress or reduce cravings for alcohol or sugary foods. It does this by helping the body to suppress insulin and thereby stabilizing blood sugar levels. This reduces the body’s draw upon muscle mass to maintain blood sugar levels in times of low calorie intake or strenuous exercise like running. As a result of the reduced cravings of sugary foods or alcohol, weight loss can occur as a result. Similarly, with reduced fat and improved lean muscle mass, caloric metabolism is improved. This is due to muscle being a higher burner of calories than fat. As always consult your Doctor prior to taking any supplement.
I Can Help You Get Your Body Back Susan E. Harmon CPT/ ACE Fitness Nutrition Specialist, Healthy Lifestyle Coach NETA www.susanelleharmon.com
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Product Reviews Magnesium Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation. Magnesium deficiencies are common in the western diet because grains are poor sources of magnesium. Other prominent sources of magnesium, like nuts and leafy vegetables, are not
Absorption of magnesium in the body varies depending on how much magnesium the body needs. If there is too much magnesium in the body, the body will only absorb what it needs. eaten as often. It is possible to fix a magnesium deficiency through dietary changes. Foods high in magnesium are sunflower seeds, almonds, spinach, cashews, shrimp, black beans, edamame, kidney beans and peanut butter. Maintaining healthy magnesium levels is also associated with a protective effect against depression and ADHD. Supplementation of magnesium is not very effective at reducing fat mass or cramps. Further evidence is needed to determine if magnesium supplementation can boost exercise performance, but initial results do not look promising. However, excessive doses may cause gastrointestinal distress and diarrhea before proceeding with large dosages. The standard dose for magnesium supplementation is 200-400mg. Any form of magnesium can be used to attenuate a magnesium deficiency, except magnesium L-threonate, since it contains less elemental magnesium per dose. Gastrointestinal side-effects, like diarrhea and bloating, are more common when magnesium oxide or magnesium chloride are supplemented, due to the lower absorption rates of these two forms. In general, magnesium citrate is a good choice for supplementation. Magnesium L-threonate can be used for cognitive enhancement. Magnesium should be taken daily, with food. Always consult with your Doctor before taking any supplement based on information provided in a publication.
Get Your Body Back with the Michelle Cagle Program Checkout my website‌ www.michellecagle.com
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Good Stuff Drink Your Probiotics Yogurt has been around for a long time because of its health benefits. Yogurt drinks, however, are flooding the market and these days it’s difficult to find brands without a heavy sugar content. In addition to the calcium benefits of this dairy product, most unpasturized yogurt contains acidophilus cultures or “good bacteria”. This bacteria plays an important role in your digestive health as well. Currently there is a lot of focus by the health and medical community on the war between good and bad bacteria going on in your digestive tract and its impact on your brain and your overall health. Not all bacteria pose a danger. Bacteria that benefits your health are considered probiotics. These bacteria balance your digestive system. Probiotics are also available in pill form. Background on Probiotics Probiotics are often referred to as “friendly” bacteria that live naturally in your digestive tract. These friendly bacteria keep your “unfriendly” bacteria in check. When “unfriendly” bacteria find their way in large numbers into your digestive tract, sickness may occur as it is a function of the good bacteria to support the immune system in fighting off these alien invaders. Sometimes bad bacteria can cause abdominal issues and many people have consumed yogurt with acidophilus cultures to fight it off. Lately there has been a well-studied correlation between the gut and the brain. So, the health of your digestive tract plays a key role in your overall health. So it is therefore wise to consume these products. And they taste good!
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Good Stuff New CLIF Bar Flavors CLIF Bars contain carbohydrates, good amounts of protein (9-11 grams) and good amounts of fiber (4-5 grams, all flavors except Banana Nut Bread). CLIF Bars also provide a blend of vitamins and minerals important for energy and physical recovery. Our bars have zero grams trans fat and do not contain partially-hydrogenated oils, high fructose corn syrup, artificial flavors or synthetic preservatives. CLIF Bar sources ingredients that are not genetically engineered.
Organic Energy Food CLIF Organic Energy Food is crafted for endurance athletes who want energy and essential nutrients for long-duration activities from real food ingredients. Unique to the performance nutrition category, CLIF Organic Energy Food lets athletes satisfy their craving for either real fruit or salty comfort food, in a convenient, resealable pouch. CLIF Organic Energy Food complements our other performance products, providing athletes with another performance nutrition option. Providing a range of both sweet and savory flavors may help increase athletes’ total energy intake by combating palate fatigue, which can potentially benefit performance.
CLIF Energy Shot Gel CLIF SHOT® Energy Gel provides quick energy to athletes while racing and training. 8 flavors and a thin consistency make getting energized between breaths quick and easy.
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