The Iron Delta workout group, an affiliate of fitness-focused nonprofit F3 Nation, held its first workout on Jan. 6 at 6 a.m. in the parking lot of DSW Shoes at the Streets of Brentwood. Eleven men, led by Alex “Meat Market” Macksoud, performed a 45-minute boot campstyle workout in the predawn cold of the lot, in line with Macksoud’s intention to hold sessions every Monday “rain or shine.”
But this is no ordinary ‘boot camp’ workout.
Iron Delta is one of the newest chapters of F3 Nation, founded on Jan. 1, 2011 in Charlotte, N.C. F3, standing for Fitness, Fellowship, and Faith, is an international men’s exercise organization whose aim is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership,” according to
their website.
The organization is open to men of all races, religions, ages and political affiliations, though in Iron Delta’s case, “Most of us are over 50,” Macksoud said.
Their mission revolves around five core principles; F3’s website says that every workout must be:
1. “Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End[ed] with a Circle of Trust.” F3 promotes various forms of wellness for men, from physical to emotional, and through the rotating system of leadership, aims to improve the leadership capabilities of its members as well.
“It’s 100 percent free, and it’s just men uplifting men in the area to become better men every day,” Macksoud said.
“Really, it’s just a brotherhood for men to get out and to put in good work,” Iron Delta member Loren “Tooltime” Misselhorn added. “It’s a great way to build relationships and give back to the community.”
Any interested man in a given area can start a new, free workout group by registering on the F3 website and sending out a call to others who may also be interested in a peer-led workout. Each workout is typically held early in the morning. “That’s time a man has to himself, not taken up by his family,” Macksoud said.
Macksoud, who has no background in fitness, was introduced to F3 while visiting his son, who is also a member of the organization, in Temecula. Macksoud found that he enjoyed the combination of exercise and camaraderie that F3 offered
With the holiday festivities behind us, many are embracing Dry January—a month-long challenge to reset after the season’s indulgences and improve health.
This tradition, which started in the UK in 2013, encourages participants to skip alcohol for the 31 days of January. While the idea of going alcohol-free can feel daunting, it’s a rewarding way to improve your health.
Thankfully, staying alcohol-free doesn’t mean sacrificing flavor or enjoyment. Today, there’s an impressive variety of non-alcoholic options that offer the taste and experience of their alcoholic counterparts, making it easier to stick to Dry January.
Let’s start with non-alcoholic wines. Once limited in variety, today’s market boasts a wide selection of non-alcoholic wines from around the world. These beverages are made by fermenting grapes like regular wine, then removing the alcohol through processes like distillation and filtration. The result? A glass of wine
that mirrors its alcoholic version, but without the buzz.
Next up: beer. Non-alcoholic beers are brewed in much the same way as their full-alcohol counterparts, with alcohol removed or reduced to less than 0.5% ABV (alcohol by volume). From lagers and IPAs to stouts and pilsners, there are countless alcohol-free beer options, including offerings from craft breweries that give unique, flavor-packed alternatives to traditional brews.
For those craving the complexity of spirits and liqueurs, non-alcoholic versions of gin, rum, whiskey, tequila, and more are on the rise. These drinks replicate the flavors of their alcoholic counterparts, but with little to no alcohol. They’re perfect for those looking to socialize or unwind without the effects of alcohol.
Lastly, ‘mocktails’ and readyto-drink beverages are growing in popularity. Crafted to mimic classic cocktails, mocktails combine fresh juices, herbs, syrups, and spices to create delicious, alcohol-free drinks that still feel like a special occasion.
Dry January doesn’t mean sacrificing flavor or social experiences. With a variety of non-alcoholic drinks to choose from, it’s easy to enjoy the ritual of drinking without the alcohol. So, raise a glass to your health!
A nutritious diet is a vital component of a healthy lifestyle. Unfortunately, a popular misconception that characterizes healthy foods as lacking flavor can be hard to overcome. Thankfully, the notion that healthy foods are bland doesn’t hold water, and various antioxidant-rich foods are a testament to just how flavorful nutritious foods can be.
Pecans, blueberries, strawberries, kale, and beans are just a handful of the many flavorful foods that are rich in antioxidants. Antioxidant-rich foods benefit the body in myriad ways, and recognition of those benefits might compel more people to include these flavorful, nutritious foods in their diets.
Antioxidants and cancer risk
Stanford Medicine notes that researchers are investigating the role antioxidants might play in decreasing a person’s risk for cancer. Though it’s hard to draw a straight line between antioxidants and cancer risk, the National Cancer Institute notes that the antioxidant vitamin C may protect against cancers of the rectum, pancreas, cervix, breast, and lung. In addition, the American Cancer Society reports that the antioxidant beta carotene, which is found in orange, yellow and green leafy fruits and vegetables, may prevent cancer by enhancing white blood cells that are responsible for blocking harmful free radicals.
Antioxidants and improved vision
The American Optometric Association (AOA) reports that adding antioxidants to a diet can help people improve their vision. The AOA notes that various studies have shown that the antioxidants lutein and zeaxanthin reduce the risk for chronic eye diseases. Such studies found that individuals who got the most lutein and zeaxan-
The many flavorful antioxidant-rich foods that are beneficial to your body can quell any misconceptions that a healthful diet must be a bland diet.
thin had a much lower risk for developing new cataracts. In addition, the fat-soluble antioxidant vitamin E, which can be found in nuts and sweet potatoes, among other foods, can protect cells in the eyes from free radicals that can cause the breakdown of healthy tissue.
Antioxidants and heart health
There’s much debate surrounding a potential link between antioxidants and a lower risk for heart disease. Much of that debate has to do with antioxidant supplements, which tend to deliver higher concentrations of antioxidants than natural sources like fruits and vegetables. Individuals who want to try antioxidant supplements in an effort to improve heart health should discuss that option with their physicians before making any changes to their routines, as this approach may not be best for everyone. That said, numerous studies have found that eating a diet that features a lot of antioxidant-rich foods, including fruits and vegetables, can lower risk for heart disease.
In the past few weeks, we have heard a lot about the increase in bird flu infections, Influenza A and most worrisome is the possible transmission to humans. One question people have: Are bird flu and influenza A one and the same or are they two different illnesses that we must worry about? Is there a threat of pandemic or epidemic. What should we be doing as a community to avoid infection.
First, the bird flu and avian flu are the same thing. Influenza, or the flu, is caused by a virus that is broken down into four types: A, B, C, and D. The bird flu or avian influenza is caused by the influenza A virus, which is most commonly spread between wild birds, cows and other animals, according to the U.S. Centers For Disease Control and Prevention and the Cleveland Clinic.
Influenza A/bird flu is contagious and is easily spread first through other wildlife and other animals but recently, according to the CDC, bird flu can potentially spread to humans in two main ways:
♦ avian influenza A virus contaminated envi ronments like exposure to saliva, mucous
or feces from infected birds. The CDC emphasizes that infection among people is rare, but the infections can happen when enough virus gets into a person’s eyes, nose, or mouth, or is inhaled.
♦ Infection through an intermediate host, which is less likely to occur if Influenza A virus from different species mix virus that infect the same person or animal at the same time. Complicated, right? This
The symptoms of the bird flu include pink eye (conjunctivitis), fever, fatigue, cough, muscle aches, sore throat, nausea and vomiting, stuffy or runny nose and shortness of breath. Those who are most at risk are people who work with poultry, waterfowl and dairy cows. Severity would also depend on whether or not you have any other health problems, especially involving the respiratory system. Symptoms usually begin within 2-8 days after exposure and seem like the common flu, according to the Cleveland Clinic and the CDC.
The seasonal flu shot will not protect you against bird flu
The question at this point is: Should we be worried about another pandemic in humans? According to the CDC, “Although there have been sporadic infections in mammals the risk to the general public remains low”.
The way to avoid avian flu is to cook poultry properly, use pasteurized milk, avoid contact with wild birds, avoid contact with sick or dead poultry, and wash your hands. If you must handle dead birds, wear gloves and a face mask, clean and disinfect equipment that comes into contact with birds or their droppings and get a seasonal flu vaccination. The seasonal flu shot will not protect you against bird flu, but it may prevent you from having a simultaneous infection with both seasonal flu and bird flu at the same time, according to the CDC and the Mayo Clinic.
If you think you have been exposed and are symptomatic stay home. If your symptoms are unmanageable or severe, seek medical attention. You may be prescribed medication to lessen the severity of symptoms and prevent complications.
For more information, visit CDC.gov, Harvardhealth.org, mayoclinic.org.
Many people struggle with weight over the course of their lifetime.
A study noted in a report in the Wall Street Journal indicates the obesity epidemic is global. Around 2.1 billion people across the globe, or roughly one-quarter of the global population, is obese. Although overweight and obesity are problems for adults, they also affect children.
Children gain weight as they develop and grow, so it can be challenging to tell if weight gain is problematic or simply something that will resolve on its own as a child grows. Parents and other caregivers want to ensure their children are fully healthy, and maintaining a healthy weight is vital to such efforts. However, WebMD says there is no single number on the scale that indicates if a child is healthy. What constitutes a healthy weight varies depending on age, gender, height, and other factors.
Parents are advised to speak with a doctor first to determine if a child needs to slim down or simply maintain the current weight as he or she grows taller. If it is recommended that the child lose some weight, there are various safe and healthy ways to go about it.
Make small changes
Small changes can add up to big results. For example, if a child is consuming a lot of fruit juice, start slowly by diluting the juice with water and eventually switch over completely to water. Change white bread in lunches to a whole-wheat alternative that has more nutrients and fiber.
Encourage sleep
A child’s weight can be affected by the amount of sleep he or she is getting each night. Insufficient sleep can contribute to
Kids may need a little help finding ways to lose weight, and some encouragement and cooperation as they seek to develop healthy eating habits.
weight gain, indicates the National Institute of Diabetes and Digestive and Kidney Diseases. The Canadian Paediatric Society says children need 12 to 16 hours of sleep a night as infants, and that need gradually decreases until adolescence, when youngsters need between eight and 10 hours a night.
Encourage physical activity
Children need physical activity to maintain a healthy weight. There is no magic formula to weight loss; the amount of calories burned should exceed the calories consumed. That can be achieved by helping children get the recommended 60 minutes of moderate to vigorous physical activity each day, according to the American Heart Association.
Limit consumption of fast and processed foods
Families are busy, and it can be easy to go through a drive-through or pick up convenience meals at the supermarket. But many of these foods are high in calories, saturated fat and sodium. Families
should limit these types of foods and seek healthier alternatives.
Don’t snack and watch (or surf)
It’s easy to overeat when eating while
DAWNMARIE FEHR
In an American culture that is obsessed with looking young, people of all ages turn to wrinkle creams to stave off the signs of aging, or recapture a smooth, youthful glow. For those on the hunt for the perfect cream, dermatologist Dr. Robert E. Beer says there is hope.
“Skin creams do work,” said Beer of Balfour Dermatology on the west side of Brentwood and its director since it opened 25 years ago. “They work for acne and different types of skin issues, and they don’t have to be expensive.”
As a dermatologist, Beer and his team of nine providers specialize in caring for skin, hair and nails. He said his team can offer specialized products – both with and without a prescription – to target a variety of skin issues, including wrinkles.
Whether you’re looking to clear your skin of wrinkles, scars, hyperpigmentation or zits, Beer said there is a cream available, and it might even be available over the counter. He noted medical-grade creams available through dermatologists will be 10 to 20 times stronger than their drug store counterparts.
While some over-the-counter creams can be effective – Beer recommends Avene, French skincare products available online – he warned against overspending on the wrong products because of compelling advertisements.
“In dermatology, we aren’t good sales people,” Beer said. “We have checked the science, and you can often save money by starting at a dermatologist office, because we are going to recommend something that will work for your skin.”
Beer also warned against being scammed by counterfeit products. To avoid being sold cheap moisturizer in expensive jars, he recommends purchasing through offices like his, or directly from a manufacturer.
Retinol is a popular product for those looking to
him, and “thought, ‘Shoot, I should start one of these here in Brentwood.’”
After a stint with Walnut Creek’s F3 group, Dragon Hot Tub, Macksoud contacted other local men, both F3 members and non-members, through social media, recruiting 10 others to “hard commit” to the first workout of his new Brentwoodbased group, Iron Delta, called that because of the region and “iron sharpens iron,” he said. Although currently only meeting on Mondays, Macksoud said that he hopes to eventually expand to seven days per week.
“When you hard commit, you’re hard committed for your brothers next to you,” he told his group.
Macksoud’s announcement promised that attendees would “get fitter, stronger, and lose a few pounds; connect to make authentic new friendships; and bring guys together to make a difference in the community.”
Iron Delta’s first workout began with an explanation of the five core principles, followed by 45 minutes of intensive exercises such as bicycle crunches, push-ups, and running laps on a nearby trail. Finally, like
Skin creams work for acne and different types of skin issues, but they don’t have to be expensive.
reduce wrinkles, and is available in a wide range of strengths. Beer said when used in moderation, it can be effective.
A recent trend on social media shows middle school girls demonstrating multi-step skincare routines featuring retinol products, among others, and causing adults to express concern. Beer said these routines might be too much, but teaching good skin care at a young age is as important as teaching children to brush their teeth.
“Teaching young people about sunscreen, washing their face regularly, and using moisturizers – that’s fine at a young age,” Beer said.
Beer said everyone’s skin care journey is unique to them. While specific products might work well for some people, they won’t for others. He also recommends changing products two to three times a year.
“Even with a good care line, your body is smarter than any cream, and can get used to it and not be as affected,” Beer said. “So it’s a good idea to take a break, go to another good product line, and then come back to the first one, and it will have that good strength for your skin again.”
Balfour Dermatology is at 2221 Balfour Road in Brentwood. For more information, call 925-240-9116 or visit www.skinquestion.com.
Ultimately, Macksoud hopes that the men in his group will become healthier and better men for their families and communities through Iron Delta’s workouts.
all F3 workouts, the session ended with a Circle of Trust, in which members told each other about themselves and F3 newcomers received their nicknames, such as “Spirit Fingers” or “Sloppy Swish.” The circle ended with Macksoud giving the men a pep talk.
“We’re here for each other, we’re here for each other in every way,” Macksoud assured his fellow members, whom he referred to as “brothers.”
In addition to workouts, F3 also holds charitable events. “Where guys will get
together outside of [workouts] and maybe do food pantries, or side-of-the- road cleanups, or different things like that,” Misselhorn explained. Iron Delta does not have any such events scheduled.
Ultimately, Macksoud hopes that the men in his group will become healthier and better men for their families and communities through Iron Delta’s workouts.
“After you do it so many times, you get healthier and healthier. My son hadn’t worked out since high school, and he’s lost 60 pounds in one year. He couldn’t run at all, and now he’s running the Los Angeles Marathon,” Macksoud said. “We’ll get involved in the community, we’ll start participating in food drives and things like that to help our fellow men. We want men to respect each other, no matter what their differences may be…We want them to be good to each other.”
Any men wishing to attend Iron Delta’s workouts can simply show up at 6 a.m. on Mondays in the DSW Shoes parking lot near the Old Sand Creek Trail or call/text Macksoud at 951-404-9046.
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