Photo Credit: Mark Weikert
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Note from the Publisher
Welcome to the July/August issue of Proactive Health Magazine There is something about this moment in healthcare that forces me to sit down and pull together a collection of knowledge from all of the friends, doctors, atheletes, workout warriors, authors, chefs, physcians and ahead-of-the-curve manufacturers of healthcare products that can help you impact your health in positive ways. Maybe you are already well on your way to positive health gains. In any case, the goal or mission statement of this publication is to provide you with a healthy balance of current medical insight and pharmacology, alternative self-help green organic solutions and old school remedies, to help you develop a clear picture of where you want your health, your weight, your diet and your lifestyle to be with regards to living longer and enjoying life to its fullest. So, with that in mind, I present: Proactive Health Magazine - a resource of healthy lifestyle ideas and options for you to consider. I sincerely hope you find this publication valuable in your quest for better health.
In The Next Issue of Proactive Health Magazine The September/October Issue of Proactive Health Magazine: Featuring: • The Body Shop - Products • Book Review with Shannon Miller • ADHD and ADD • Diet - Strategies for Healthy Living • Physical Therapy Profiles • Drug Reviews • Smoothie of the Month • New Bits
PUBLISHER
Bob Andersen ASSISTANT EDITOR
Susan Harmon ART DIRECTOR
The Design Network PRINTING
Quality Images SALES
Pete Baczor CONTRIBUTING WRITERS
Susan Elle Harmon Austin Glennon Tim Taylor CONTRIBUTING PHOTOGRAPHERS
Mark Weikert Bigstock Photo James Patrick Subscription Information: Annual subscription $24.00 Monday - Friday 9 a.m.-5 p.m. EST Call (904) 859-8165 Copyright 2015, 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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8550 Touchton Rd. #126 Jacksonville FL 32216
CONTENTS - July/August 2015 Issue Publisher's Welcome July August Premier Issue....................................................................4 The Body Shop Department Spa Mist Diffusers and Food Massage Therapy...................................6 Fitness Wearables Going Mainstream.................................................7
Spa Mist Diffusers and Aromatheropy
Workout Fuel How to sneak more protein into your diet..........................................8 Profiles Chiropracter Auston Glennon Gets to the Root of Neck Pain...........10 Health Profiles
Getting the the Root of Neck Pain
Going Gluten Conscious...................................................................12 Cover Stories Trainer With A Cause........................................................................14 Fat and Your Athletic Performance...................................................16 Managing Stress...............................................................................18 Overcoming Sugar Addiction............................................................20
How to get More Protein in your diet
The Benefits of Stabilization Exercises..................................................22 Suppliment Reviews Testofin.............................................................................................24 Beauty Product Trends Phltatates..........................................................................................25
Fat and Your Athletic Performance
New Bits Emertius Becomes Brookdale Health.................................................26 Smoothie of the Month Kale Smoothies.................................................................................27 Tasty Kale Smoothies
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The Body Shop Lemongrass Ovvio Oil Holistic & Pure Lemongrass Oil (Cymbopogon Citratus) has a wide variety of uses and potential benefits. It can reduce inflammation in muscles and joints. It's been used for centuries as a natural Holistic Medicine and Aromatherapy Oil. It is also an excellent antiseptic and can help treat cuts and wounds. Some other Aromatherapy Oils offer various health benefits: Inhale (Respiratory), Slumber (Rest and Recovery), Unwind (Stress Relief), Enhance (Mood Lifting), and Thief Plus (Germ Protection). Popular Single Oils include Lavender, Sweet Orange, Eucalyptus, Tea Tree, and Rosemary.
Conair Waterfall Foot Spa with Lights, Bubbles, and Heat A virtual party for your feet! An excellent way treat blisters, ingrown toenails and injuries to the feet while creating a tranquil and relaxed feeling. Use the waterfall foot bath from Conair with Epsom Salts or Tea Tree Oils for advanced healing properties. It also features a pumice stone, brush, and soft-touch massage attachment. It is simple and easy to operate when you are tired from a long day on your feet. Retails for around $70.
Ultrasonic Spa Vapor Wellness Mist Therapy Aromatic Mist Therapy with essential oils has been fairly popular for some time, as many of us enjoy the smell of essential oils in the home and use it as an aide for colds by adding humidity to the air. The positive compounds of the oils enter our blood stream to encourage immune system in a number of ways. Aromatic applications also helps to nurture the respiratory systems and stimulate our sinuses. It serves as a mood elevator that eases regular daily tensions. The ultrasonic action of these devices creates Negative Ions that in turn cleanse the air and help remove air contaminants. This therapy serves a psychological purpose by helping our olfactory bulb and the limbic system to process thoughts, memories, and emotions as well. There are a number of brands on the market to look for: Spamist Ultrasonic Diffuser, SpaRoom, and Greenair. The price varies anywhere from $20 and up.
New Epsom Salts Products Tea Tree Oil
Try the Tea Tree Oil with the Conair Waterfall Foot Spa!
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Try the new Epsom Salts with the Conair Waterfall Foot Spa!
The Body Shop Fitness Wearables going Mainstream Fitness wearables are going mainstream. We can finally see a lot of these smart wearables available for individual use. They help you track your workouts, count your calories, monitor your heart rate, sleep patterns, step count and other aspects of daily health that can provide you the data you need to show improvement.
An EKG Heart Rate Monitor in a Watch Take your training to the next level with Mio ALPHA 2 which boasts all the features of the original awardwinning version! Mio ALPHA 2 heart rate sport watch provides EKGaccurate heart rate data at performance speeds, without a chest strap plus you get distance, calories, and pace. Mio ALPHA 2 connects to smart devices via Bluetooth 4.0 to provide you with all the training and tracking features on a fitness app.
ULIKE™ iphone 6 - 4.7 in. Armband This outdoor Sport Smartphone Portable Carrying Case features a build-in key holder slot, water resistant, sweat-proof, perfect earphone connection and is suitable for cellphone screen up to 4.7 Inches. It also comes with a lifetime hasslefree warranty from ULIKE.
Have You Tried Vanilla Agave Nectar? Agave Nectar is a pure, natural, healthier alternative to highly processed sugars and artificial sweeteners. I use it in my coffee. It's been around for a while and it features a lower glycemic index value that sugars. Anyone who uses honey as a sweetener will certainly like this. Agave Nectar is widely available in big chain grocery stores as well as price cutters, however, the Vanilla flavor is not widely available. I have only found Vanilla Agave Nectar in Jacksonville at Native Sun Natural Foods Market. So, to make your coffee taste amazing try Vanilla Agave Nectar from Madhava.
Cycling iphone 6 Carrier This handlebar-mounted cellphone carrier is the ideal solution for using your cellphone while riding and not having to look through a plastic screen. However, it does not offer much protection - get the details it on the website. PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
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Workout Fuel
Eat carbs with protein When choosing your carbs, it’s good to choose carbs that are high in fiber, and not processed. I like to choose carbohydrates like Quinoa or ezekiel bread. You can also add a scoop of protein powder to your oatmeal.
Sprinkle protein powder into your coffee
How To Sneak More Protein Into Your Diet Bake with Protein You can make protein muffins, cookies, cupcakes, cake and brownies if you take your traditional dessert mix and mix half with protein powder. It’s not the healthiest meal, but it can satisfy cravings. Also, do the same with pancakes, homemade waffles and bread. Try mixing protein powder with water for a frosting to your cake or cupcakes as well.
Make protein shakes with liquid egg whites To get a super protein boost I will take low carb banana flavored protein powder and mix it with Egg Whites International, liquid egg whites and have a the most protein dense shake on the planet. One cup has about 40 grams of protein between the egg whites and the protein powder. You are sure to get your daily protein intake with this shake .
Protein Pudding I mix vanilla protein powder with some water and almond milk and stir until the consistency is smooth and creamy like pudding. Add some bananas or berries, nuts or yogurt for a fruit and yogurt parfait. For a rich dessert add a spoonful of peanut butter or nutella for a decadent dessert. For a lower calorie protein pudding sprinkle on P2B powder for that peanut butter taste. You can also use chocolate for a rich chocolate pudding.
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I mix vanilla or chocolate protein powder into my coffee with some almond milk and it’s an added boost of protein first thing in the morning. If I’m rushed for time this is a perfect whey (excuse my pun) to make sure I get some protein in before I head out the door. The Vanilla and Gourmet Chocolate Max pro flavors are so great tasting, it’s better than a latte.
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Profiles
By Bob Andersen
How Chiropractor Austin Glennon Gets to the Causes of Neck Pain Chiropractors use hands-on spinal manipulation and alternative treatments, the theory being that proper alignment of the body's musculoskeletal structure, particularly the spine, will enable the body to heal itself without surgery or medication. Manipulation is used to restore mobility to joints restricted by tissue injury caused by a traumatic event, such as falling, or repetitive stress, such as sitting without proper back support. Chiropractic manipulation is primarily used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and tendons. It is sometimes used in conjunction with conventional medical treatment. The initials "DC" identify a chiropractor, whose education typically includes an undergraduate degree plus four years of chiropractic college. What Does Manipulation for Back Pain Involve? A chiropractor first takes a medical history, performs a physical examination, and may use lab tests or diagnostic imaging to determine if treatment is appropriate for your back pain. The treatment plan may involve one or more manual adjustments in which the doctor manipulates the joints, using a controlled, sud-
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"We find that common back and neck pain can be reduced with an adjustment" den force to improve range and quality of motion. Many chiropractors also incorporate nutritional counseling and exercise/rehabilitation into the treatment plan. The goals of chiropractic care include the restoration of function and prevention of injury in addition to back pain relief.
PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
What Are the Benefits and Risks of Chiropractic Care? Spinal manipulation and chiropractic care is generally considered a safe, effective treatment for acute low back pain, the type of sudden injury that results from moving furniture or getting tackled. Acute back pain, which is more common than chronic pain, lasts no more than six weeks and typically gets better on its own. Research has also shown chiropractic to be helpful in treating neck pain and headaches. In addition, osteoarthritis and fibromyalgia may respond to the moderate pressure used both by chiropractors and deep tissue massage.
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Health Profiles
Going Gluten Conscious T
here are a lot of people who have gluten sensitivity or gluten intolerance known as Celiac Disease. When a friend or family member discovers a gluten sensitivity, its not the end of the world. Many people are seeing the benefits of a gluten free diet. There will be times where you’ll crave wheat, sugar and flour. There are many gluten free options at the grocery and restaurants now.
does. So if you want to regulate blood sugar and not increase cortisol production.... get gluten conscious
is important to look at portion sizes of the gluten free snacks they can be high in calories.
High fiber foods speed up fat loss When you are gluten sensitive, your main source of carbs will be veggies, rice, potatoes and fruit. The emphasis should be veggies because they are the most nutritious and fibrous. They speed up digestion, speed up your metabolism and can replace the carbs in your diet. It
Don’t get carried away w/ fruit Fruit is ok in a gluten free diet, but the fructose can be bad for weight loss and thyroid. So limit it to Three times a day. Try to stick with fruits that have a low glycemic index like cherries, grapefruits, prunes and apples. The main source of carbs in a diet should be from vegetables.
Here are some tips and benefits to becoming gluten free. Gluten free regulates insulin levels Wheat raises insulin levels the same way sugar does. So while you think that eating whole grains are better for you, it can act the same way that white flour
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Gluten conscious can regulate blood sugar Cutting back on sugar, wheat, flour and fructose may help prevent diabetes and maintain a healthy weight. It’s not about cutting them out completely, but being aware of the reasons we want them out of our diet. Eating every two to three hours will insure that blood sugar in maintained.
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Cover Stories
Trainer With a Cause: Total Access Gyms I’ve been looking for a way to give back to my community, but I was always busy with work and family. I’ve coached sports, worked with elderly and volunteered, but I never realized my true calling until I became a Personal Trainer. more than ever. I stumbled onto the social issue of “total access gyms” when I was researching fitness equipment. I had no idea that US gyms were not required to offer the equipment and I had to ask myself why.
Photo Credit: Mark Weikert
Total Access Gyms
By Susan Elle Harmon
I
realized I also had a great desire to help people achieve their fitness goals. When my brother passed away in December of 2013 from a rare form of lupus (a chronic immune disease), my mission for health and fitness became even more clear. Why did he have to fight this terrible disease for the past decade? Doctors, physical therapists, natural medicine, diet and exercise could not save him. He did so much before he became sick and he taught me to live my dreams and give back. I want to help people now
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The Americans with Disabilities Act (ADA) was passed by the US Congress over two decades ago. It provides equal opportunity for persons with disabilities, at work and public places. The only area where I feel there is not enough options is at the gym. Why is it, that gyms have parking spaces and showers, but very limited choices for a disabled client? Why aren’t more gyms investing in total access gym equipment? The UK requires that all gyms have the total access equipment, why not the US? This has been going on for too long... I have written my Congressman! I urge my fitness friends to do the same! Please share this social issue! I am incredibly drawn to this issue because my brother, who passed away from Lupus, was disabled. I want to share this social issue in his memory. He always said that he could’t imagine going to a gym because it was so difficult for him to maneuver the machines and weights.
PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
Total access machines The Integrative Fitness Initiative (IFI) has been partnering with fitness equipment manufacturers for more than eight years to assure that the right machines for disabled persons are available. Common disabilities that need access include paralysis, obesity, arthritis, amputation, and developmental disabilities. Now that the equipment is on the market, there are no excuses for gyms not to provide these machines. The equipment has seats that swivel around. They are the same cost as the regular equipment and can be used by both able bodied patrons and disabled patrons. These gyms CAN afford the equipment! I feel if they can't they should be required to make the adjustments! The problem is that such accommodation is not yet required by law or regulation. The current requirements are limited to disabled parking, showers and bathrooms, and clear paths to existing equipment.
Access for All There is a “total access” line of strength and cardiovascular fitness machines. It is very important for disabled gym patrons to have access to all equipment to gain all the benefits of exercise. Everyone should feel comfortable and have the right to lead a healthy lifestyle. Every individual on the planet has a right to be fit and workout wherever they want to. The idea is to bridge the gap and have a better quality of life. It will happen. As stated by the English Federation of Disability Sport, “Providing access to exercise machines and equipment recognizes the need and desires of individuals with disabilities to have the same opportunity as other patrons to enjoy the advantages of exercise and maintaining health.”
“We see kids from as young as seven to over 85 in wheelchairs, so we need total access so we can slide a wheelchair in, so for us this line of equipment has been perfect for our demographic.” Lisa Gallagher, Sr. Director, South Shore YMCA, Hanover, NH
Equity in Physical Training The Integrative Fitness Initiative (IFI) has been established for more than 10 years. It will take cooperation from Congress, the White House and fitness professionals to enact the laws that make this equipment mandatory in all US gyms. England has already passed the laws that require this equipment. It is beneficial for not only the physical but also the mental health and wellbeing of our disabled population. The English Federation of Disability Sport (EFDS) is requiring that the gyms in the UK to have integrative fitness equipment. They recognize that such equipment is essential to create equity in physical activity.
The Needs of Disabled and Non-disabled People The fitness industry needs to become more inclusive and cater for the needs
of disabled and well as non-disabled people. Exercise should be about inclusion and provide benefits to everyone without discrimination. Inclusive fitness equipment brings the advantages of strength and aerobic training to many more people. According to Lisa Gallagher (Sr. Director, South Shore YMCA, Hanover, NH)
Call to Action Equipment costs may be the reason Personal trainers and fitness professionals are not asking their gym ownership to carry the integrative fitness equipment. But, the more attention that is brought to this issue, the sooner there will be equity for disabled gym patrons. Today many YMCAs carry this equipment. Also, other gyms such as The Bridge For Independent Living in Arizona and the Dreamplex in Orlando, Florida are specifically designed for disabled children and adults.
Future of Fitness The vision of integrative fitness equipment in all mainstream gyms will create new opportunities of independence for disabled gym patrons. The equipment is designed so that there is plenty of room to maneuver around it in a wheelchair. The machines are more accessible then free weights and they are also designed to be simple to use for clients with learning disabilities. They can also be used for able bodied clients. The integrative equipment has adjustable seats that can swivel around. The equipment has been very well received in these new facilities. Loren Worthington (Spofit/ Arizona’s Bridge For Independent Living) says, “We are defiantly happy mostly because we see people coming back and they are continuing their workouts and they’re trying to get stronger and more physically fit.” For more information, see http:// www.efds.co.uk/inclusive_fitness .
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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.
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By Susan Elle Harmon
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
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Cover Stories
Managing Stress By Susan E. Harmon AFAA CPT/ NETA Healthy Lifestyle Coach/ ACE Fitness and Sports Nutrition Specialist
Take a Mini Vacation There are specific types of visualization tools you can use to escape the type of stress you feel. Feeling tired, picture yourself skiing down a mountain. Feeing insecure or scared, imagine yourself in a warm blanket or by a fire. Feeling frazzled, visualize a quiet stream in a forrest. These mini vacations are specific to the stress you feel.
Just Say No Saying no to people is tough, but it is so vital in managing stress. You can’t do everything and be everything to everyone. Identify if something is important to your success and happiness in the long run. If it is not, say no and practice it.
Be Assertive Being assertive means not being passive or aggressive, it’s in between. When you ask for what you want and go for what you desire you are not tiptoeing around your real self. On the other hand, being too aggressive can lead you to anger yourself and others. It’s about balance and asking for help when you can’t do it on your own. 18
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Ask for Help When you are stressed, you’re trying to do too much. Asking your peer, family or coworkers for guidance or sharing the workload is so important. It’s not week to ask for a friendly open ear to listen to your situation or take some of the weight off your shoulders.
Nutrition/ Fitness It’s so important to work up a sweat six times a week. Weight training increases your metabolism and cardiovascular exercise releases endorphins to your bloodstream. Clean healthy eating is so important too. Eating every 2-3 hours, balanced meals of carbohydrate, protein, fats and vegetables is the key.
Deep Breathing Taking calm and deep breaths by breathing through your diaphragm and quieting the mind for about 10 minutes in a quiet room can help manage stress. Visualize your thoughts going into a brown paper bag and then sealing the paper bag with ropes and then hide it somewhere. This can be a powerful exercise to create calm and peace.
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Cover Stories
By Tim 2 Taylor
Overcoming Sugar Addicton "Eat at least 32 tablespoons of sugar every morning" An excerpt from Tim 2 Taylor's Book Fat as my Dad Chapter
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my body's fuel tank every morning. I used to get up every That bagel and 12-ounce soda, morning, answer nature's once it hits your digestive system, call and head for the fridge is basically turned into the equivato pour my first glass of soda lent of 32 tablespoons of sugar! for the day. Usually I ate at That's what your body actually a drive-through, but if I was gets. You are dumping massive going to eat what I believed amounts of refined carbohydrates, to be a healthy breakfast, which turn into the 32 gallons of I'd pop a whole wheat bluehigh-octane jet fuel. Try to enviberry bagel in the toaster, sion that instead, of a bagel and slather it with some cream a soda, you are shoveling tablecheese and eat it while I spoon after tablespoon of sugar was getting ready for work. down every single morning. You I'd then wash it down with are not getting any real nutritional the last swig of my 16-ounce value with these kinds of meals. breakfast soda. You're just blasting your body's I wonder how many of you blood sugar through the roof. The do the same thing? Do you only thing you are increasing is feel sleepy after 20 minutes ver 25% of all Americans your risk for diabetes, hearty disand wish you could crawl ease, and stroke by upwards of 40 back into bed? When you have Metabolic Syndrome. If percent! get to work do you get an- you have a big belly and carry Realize that your body's gas tank other soda to get your brain wasn't designed to handle all this in gear? By 10 a.m. are you most of your weight around "jet fuel" at one time. It takes looking for the snack mayour middle, odds are you suf- in all it can process (only about chine? 10%), then pushes the rest off This was my so-called fer from this syndrome. into fat (about 20%). After that is healthy morning routine. full, the remainder overflows into Would you like to know what I was doing to my mind and body. I was basically put- the bloodstream (70%), causing an insulin spill that spikes you up and then crashes you down, starting what I call the "3F ting myself into a miniture sugar coma. You see, what I didn't realize is that everything we eat is Domino Effect". The 3F's are Fast Fluctuations of Fuels that are mostly turned into a type of sugar called glucose. It's what our bodies use for fuel. Refined foods like pastries and bagels are non-complex carbohydrates. You will find them in fast sort of like a high-octane jet fuel. One bagel turns into the foods or highy refined, low-fiber foods. Upon eating these foods, your blood sugar (glucose) gets completeequivalent of 17 - 20 tablespoons of sugar! Think of it this way. Your car is on empty and you stop for ly out of wack. Your triglycerides (blood fats) spike up some gas. Your car only has a 12-gallon gas tank. Pump- three times their normal range. These major shifts withing in the gas - 5, 10, then 15 gallons - and the fuel starts in your body boost your hormones, fats, enzymes, you r overflowing, spilling everywhere. No matter, you just keep blood pressure and a host of other functions, which cason pumping. 20 gallons, then 30 gallons. Finally, you stop cade into reactions that topple over time into Metabolic the pump at 32 gallons. People would think you'd lost your Syndrome. Over 25% of all Americans have Metabolic Syndrome. mind! And think about how dangerous would that be? One errant spark could make the whole thing, including you, go If you have a big belly and carry most of your weight up in flames. Anyone in his or her right mind would never do around your middle, odds are you suffer from this synsuch a crazy thing. But I was, doing the exact same thing to drome.
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What is Metabolic Syndrome? It exists when you have a high triglyceride level, combined with a low HDL (highdensity lipoprotein cholesterol) level. Mix this with high blood pressure and higher-than-normal fasting blood sugar level, and you've got Metabolic Syndrome. Once you have it, losing weight is virtually impossible… (Get the book to finish this chapter, it's available on the PHM Website or directly at Amazon)
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Just one soft drink keeps you fat. I know the exact date that my weight problem began. It was April 23, 1985. What happened on that day started me on my way to becoming the overweight, out-of-shape, unhealthy, morbidly obese man I was at 45 years old? Two words: cola wars. This was the day the NEW version of a cola was introduced to the U.S. marketplace. At the time I weighed 152 pounds, a weight I'd been holding at for around five years. But my story begins with the fact that I cut my baby teeth on a soda bottle. I'm not kidding when I say that my family drank a lot of cola. We drank it by the case, then by the liter. As a kid, I would drink five to seven large glasses everyday. It was a very integrated part of my life - synonymous with waking up, meal times, and going to bed from my childhood onward. What does this have to do with this new cola and gaining weight? Everything! It's the single most important health factor in this entire book! I believe that no other single food item will have
as dramatic an impact on your overall health and weight loss than what I'm about to share with you. The reason this new cola was new was because of the change of one main ingredient. The regular cane-derived sugar was switched to high fructose corn syrup (HFCS). Why? Because the other cola maker involved in this war had done so earlier and realized huge cost savings over sugar, which had a very positive effect on their bottom line. Also because HFCS is 170 times sweeter than sugar, it sells more soda to kids who naturally like sweeter stuff. Within one month of switching to this new cola, I'd gained an astounding 16 pounds! My belly became large and distended. So much that my co-workers joked that I'd become pregnant. I wrote the sudden weight gain off as a result of stress and getting older. In reality, I now know that the HFCS began the damaging effects of Metabolic Syndrome in my body. Over the next 20 years, I gained an unbelievable 109 pounds. Of course, I can't blame all my weight gains on my new cola habit alone. I honestly believe it contributed to my overall weight problems by 85 percent, simply because I couldn't quit drinking this stuff. I would drink an average of 2 liters every day. That's over 2,900 calories a day just from drinking cola! I was totally hooked. Put the soda down and step away from the bottle. I want you to listen to me. REALLY LISTEN! If you want to lose weight, STOP DRINKING SODAS TODAY! If you're drinking sodas of any kind, diet or regular, it doesn't matter. You've got to give them up. I can hear the groans from here. I can hear the words leaving your lips right now – "I can't stop, I've got to have it to get up in the morning, and it keeps me going during the day. It's my one vice – it's my one joy in life." I've heard this from hundreds of people I've counseled on weight loss. If you ask any drug addiction specialist they'll tell you that alcoholics, smokers, and drug addicts all say the exact same words when confronted with stopping their addictions. Face it, if you drink more than one eight-ounce serving of any type of soft drink, diet or regular, a day, You Are Addicted… (Get the book to finish this chapter, it's available on the Proactive Health Magazine.com website or directly at Amazon) PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
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Cover Stories
Susan E. Harmon CPT, ACE Fitness Nutrition Specialist
Benefits of Stabilization Exercises 1
Increases Balance
Doing exercises that are unstable increase the body’s ability to recruit and control muscles that bring it into balance. Strengthening the muscles around the joint allow for better control in an exercise. When the body is under control it is easier to master proper form and technique which results in the strengthening of the core musculature. An overall advancement in the level of proprioception is achieved and injury free performance can be maintained.
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Improves Core Strength
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Improves Posture
When you do stability exercise your posture will improve. Using an unstable surface or balancing on one leg will force your body to use the stabilizing muscles to get into better posture. Once stability is increased the amount of force the body can endure may be increased gradually to produce strength gains. While keeping the skeletal system in alignment under stress, the muscle is directly targeted with no strain on the joints so the postural positioning of the skeletal frame is reinforced and it becomes easier for the muscles to maintain the body’s natural postural weight.
Photo Credit: James Patrick
When you are balancing in an exercise you are bracing your core and tightening you lower back and abdomen. This bracing technique strengthens your core muscle. Strengthening your core muscles is very important to reduce lower
back pain and proper alignment. For more core stability, you can use weights with the stabilization exercise or increase the dumbbell weight.
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There are so many benefits to incorporating stabilization exercises into you daily exercise routine. These exercises strengthen the stabilizing muscles around the joint and help you to balance. When you do stabilizing exercises, you are forcing your muscle to work with the precise amount of force to stay in balance.
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Reverse Stability Ball Lunge
Stand six to twelve inches in front of the stability ball. Place your other foot on top of the stability ball, extend the leg on the stability ball backwards as you lower your body performing the lunge with your other leg. Lower your body until your front knee has a 90 degree bend. Return to the standing position then repeat this exercise 4 sets of 20. This is a stability exercise for the legs and core. • Set up - flat, open space, stability ball. Do the exercise next to a wall if you need to hold on to something. • Target muscles - Quadriceps, hamstrings gluteus, calves
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One Leg Dead Lift
Hold a 10-15 lb dumbbell in the same side hand as the leg you will actively use for the kickback. As you extend the heel of your foot backward and up until it is level with your hip height, lower your torso and the dumbbell toward the floor until your back is parallel with the floor. Your hip should have a 90 bend. Then, lower your leg to the standing position as you elevate your torso to the upright position. Do 4 sets of 10 on each leg. This is a balance and stabilization exercise for your legs, gluteus, hamstrings and core. • Set up - 10-15 lb dumbbell and open space • Target muscles - Quadriceps, hamstrings, gluteus, calves NASM Essentials of Personal Training Michael A. Clark: 2012 Wolters Kluwer/ Lippincott Williams and Wilkins
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Suppliment Reviews
Testofen - Fenugreek Extract Herbal Suppliment Testofen, a Fenugreek extract, supplied by many vitamin and suppliment companies is a natural herbal testosterone replacement type suppliment. As a reviewer, I was reading how men lose or have reduced testosterone production when they get older and having seen many commercials for aging men, I began to do a little research. I was reluctant to spend $35 per month for a testosterone replacement system and a $35 per month gym membership. So, I began to explore the ingredients of the "ageless male" type products.
"This product has helped increase my energy, mood, and strength in the gym so that's a good thing, also its been beneficial to my libido as well."
- a customer review from the Swanson Website
What I found was a lot of interesting combinations of energy boosting herbs and other ingredients. I did start to notice the word Testofen and Fenugreek Extract so I looked them up. Then, I looked them up on various vitamin and suppliment websites and discovered that they are available as a standalone product. The price for one bottle averages around $14.99 for 300 mg capsules, about a months supply if you take one every day. I began taking them with food to see if I noticed any effect. According to the directions you can take up to two capsules a day. I began talking 1 per day and began to noticeablely enjoy an elevated libido along with uplifting sense of confidence.
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PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
Make Up’s Hidden Secret: Phthalates By Susan E. Harmon
Research has shown that phthalates in cosmetics are harmful to your health. They are commonly found in soaps, lipsticks, body washes, and facial cosmetics. Avoid soaps, shampoo’s and cosmetics that contain Phthalates. My theory is less is more, don’t wear make up when you don’t have to and try baby shampoos and soaps which contain less harmful ingredients. What are phthalates? According to the CDC, “Phthalates are a group of chemicals used to make plastics more flexible and harder to break. Phthalates are used widely in polyvinyl chloride plastics, which are used to make products such as plastic packaging film and sheets, garden hoses, inflatable toys, blood-storage containers, medical tubing, and some children’s toys.” Where you can find phhalates? The Agency for Toxic Substances says, “Research has found that adult women have higher levels of urinary metabolites than men for those phthalates that are used in soaps, body washes, shampoos, cosmetics, and similar personal care products. Side effects of phthalates? Symptoms: Irritation of the eyes (lacrimation), skin, nose, throat; headache, dizziness, nausea; possible polyneuropathy, vestibular dysfunction, pain, numbness, weakness, exhaustion, spasms in arms and legs, reproductive effects in animals. http://www.cdc.gov/biomonitoring/phthalates_factsheet.html http://www.atsdr.cdc.gov/phs/phs.asp?id=857&tid=167 http:// enhs.umn.edu/current/5103/phth/harmful.html
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News Forum What About Adult ADHD? Think you might have adult ADHD? Keep reading for 9 possible signs you may have the "inattentive" form of this condition. Keep in mind that everybody has trouble concentrating or completing unpleasant or complicated tasks every once in a while. But adults with ADHD have these problems to a greater degree, so much so that it negatively affects their work and relationships. Careless Mistakes Adults with ADHD often have great difficulty paying close attention to their work, and they frequently have trouble with mistakes and oversights. Proofreading or other forms of checking their work is extraordinarily difficult for many adults with ADHD. Attention Span Can't seem to keep your mind focused on a long, boring activity (such as a meeting)? This is a possible symptom of adult ADHD. Reading slideshows instead of long pages? This might be short attention span. Poor Listening Skills Adults with ADHD often have trouble listening attentively to others in conversations, as their minds begin to wander.
Emeritus Assisted Living is now Brookdale You may be wondering: why should I choose Brookdale? Choosing a senior living community is a big decision. You should know exactly why Brookdale is different, and how this benefits you. With Brookdale, you can expect: Senior living close to home. We have more than 1,100 communities across the country. An emphasis on doing the right thing. Even when no one is watching.
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PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
Smoothie of the Month
Pineapple Banana Kale Smoothie Serves 2 Ingredients 1/2 cup coconut milk 2 cups stemmed and chopped kale or spinach 1 1/2 cups chopped pineapple (about 1/4 medium pineapple) 1 ripe banana, chopped
Directions Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
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