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FIT NATION MAGAZINE

NOV+DEC 2015

CONTENTS: NOV // DEC

DONWE NOW OUR SPORTY APPAREL

Check off every item on your list with the coolest gear, clothing, and gadgets for yogis, CrossFitters, runners, and more.

A HALE AND HEARTY HARVEST

Put a healthier, cleaner (and completely irresistible) twist on classic holiday dishes.

BRINGING MORE TO THE TABLE

It’s the season of giving, and food charities (like Naples’ own St. Matthew’s House) are a great place to start.

12 GEAR - WHAT’S IN HIS GYM BAG? Official team chiropractor of the Florida Everblades, Dr. Michael Paralovos, D.C., shows us what essentials help him stay sharp on and off the ice.

14 GEAR - FIT TECH

BRR! Cryotherapy is one hot new chill treatment for reducing post-workout soreness. We take a closer look.

30 CHARITY - EVERYONE RIDES

Founder Matt McCain explains the origins of Southwest Florida’s largest charity cycling event and why you should come out and join the fun.

32 HEALTH - FOOD AS MEDICINE Food can be nourishing and delicious, but could it be the prescription for better health? Dr. Sal explains.

34 GAME YOUR HOLIDAYS

Feeling overwhelmed? Check out these seasonal tips to help you manage stress and breathe easier.

34 24

36 TRAIN - MONTHLY WORKOUT Go crunch-free with an ab-blasting workout that will seriously supercharge your stability.

38 FITBOOK

Photos from Southwest Florida’s best races and events.

44 C ALENDAR

Races, rides, and more upcoming events.

ON THE COVER Maura Granger is one of our local triathletes. See our entire holiday gift guide (P. 24) for this season’s coolest clothing and gear.

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PUBLISHER'S LETTER CEO / FOUNDER Stan Dougé PRODUCTION FN Media Group CHIEF OPERATING OFFICER Alfredo Escobar CHIEF MARKETING OFFICER Robert Carlson MANAGING EDITOR Erika Gilbrech ASSOCIATE EDITOR Dana Kimmelman CREATIVE DIRECTOR Melody Tarver LEAD DESIGNER

How is it possible 2015 is almost over? I don’t know about you, but it seems like one year goes by astoundingly fast. And as we approach the holidays, and all the merry tidings and general craziness that that most festive season implies, the end of another year means different things to different people. For me, it means a look back at all the amazing progress I made in my athletic pursuits and overall clean eating plan. For you, perhaps a more seasoned athlete, it might mean a look forward to 2016 and the excitement and renewed vigor a calendar year full of upcoming races and events brings. For still others, it might herald that time when we all give a little more to those less fortunate than us.

Mitra B. Shaffy

Speaking of giving to others, I am reminded of something that occurred when I was at that coffee chain you may have heard whose brand logo is a mermaid. As I was standing impatiently in line, waiting for the man in front of me to hurry ordering already so I could get my delicious dose of caffeine and get on with my day, a funny thing happened. Smiling, he turned to me, and asked me, “What do you want? It’s on me.” Completely taken aback, and feeling more than a little humbled by both his unasked for generosity (and cowed by my own previous pique), I let him buy me my drink. As I thanked him, he just smiled and shrugged it off with a simple, “I just felt like making someone’s morning.”

COMMUNITY PRODUCER Claire O. Murphy

I love this story because it so completely encapsulates what the spirit of giving is and should be all about: making a special moment for someone. It doesn’t have to be a grand gesture of opulence and ostentation; in the case of local food ministry and homeless shelter St. Matthew’s House, it might simply be a hot meal. For an at-risk youth, it might be a life-changing visit to the Boys and Girls Clubs of Lee County, whose programs have donor support from the participants in our featured cycling event, Everyone Rides. Or, it might be bringing a clean, wholesome dish to a company potluck and inadvertently starting someone down the path of better health. Before you stress out this season over what to get your pickiest kid, friend, or training partner, just remember: it’s the thought behind the gesture that’s important. So set great intentions and strive to make this holiday the best, most thoughtful, one yet. Happy holidays from all of us at Fit Nation!

ADVERTISING SALES Lisa Grant Brett Richard EVENTS Chelsea Garlock

INTERN Gerard Albert CONTRIBUTING WRITERS Kathy A. Feinstein, Fatima Leite Kusch, Dr. Sal, Matt McCain, Nichole Rheiner, Liza Rhima and Dana Leigh Smith CONTRIBUTING PHOTOGRAPHERS Samantha Duffy and Erik Kellar COVER PHOTOGRAPHY Allan Hayslip ADVERTISING 239.330.3924 ads@fitnationmag.com

See you in 2016,

Erika Gilbrech Managing Editor #WEAREFITNATION

CONNECT

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NOV+DEC 2015

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CONTRIBUTORS

Samantha Duffy

Kathy M. Feinstein, MS

“What’s in His Gym Bag?” (P. 12) “Cold Blooded” (P. 14) “Work Out Your List”(P. 24)

“Game, Set, Holidays”(P. 34)

Contributing Writer “Everybody Rides” (P. 30)

Erik Kellar

Liza Rhima

Fatima Leite Kusch

Dr. Sal

Dana Leigh Smith

Nichole Rheiner

Contributing Photographer

Contributing Photographer “Everybody Rides” (P. 30)

Contributing Writer “Food Rx” (P. 32)

Contributing Writer

Contributing Writer) “A Hale and Hearty Harvest” (P. 16) “Work Out Your List”(P. 24)

Contributing Writer “Cold Blooded” (P. 14)

Matt McCain

Contributing Writer “In the [Crunch-Free] Zone” (P. 36)

Contributing Writer “Hope for the Holidays” (P. 20)

Special thanks to StillMotion Studios and Steve Thorson for contributing to “Work Out Your List”(P. 24)

2015 NOV // DEC

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GEAR

FUEL

HEALTH

TRAIN

WHAT’S IN HIS GYM B AG ?

Dr. Mike Paralovos, D.C. Dr. Michael Paralovos, D.C., official team chiropractor of the Florida Everblades, local men’s league forward, and owner of Total Health of Naples, shows us his workout must-haves on and off the ice.

Warrior Gloves

With a taper fit that contours to a hockey player’s hand, Warrior Gloves “are the best I’ve ever worn. They are so soft and protective … [they’re] ready to go, [and] you don’t have to break them in. [Plus], you get good dexterity with the stick and the puck.”

Although Southwest Florida isn’t known for being an ice hockey hot spot, say that in front of Dr. Michael Paralovos. A native of the greater Toronto area, Paralovos grew up playing the sport, from camps as a small child all the way up to his time at Life University in Marietta, Georgia, where he was a member of two American Collegiate Hockey Association national championship teams. So why would an avid ice hockey player and enthusiast move in 2012 to open a practice in snowbird heaven? “Hockey, of course,” Paralovos jokes, but the migration was largely because of the career opportunities the area provides, although “having an ice rink fifteen minutes [away] is appealing.” That would be Germain Arena, home to the Florida Everglades of the East Coast Hockey League (and minor league affiliate to the Carolina Hurricanes), for whom he is the official team chiropractor. Between running his own practice and serving as team chiropractor, Paralovos still manages to get in some time on the ice himself as a forward for the local men’s league Coyotes, where he sees three 12-minute periods of playing time each week. To stay in shape for every game, he does CrossFit workouts on his days off and uses clean, healthful products whenever possible.

Bauer Hockey Stick // Pads // Helmet // Facemask The top-of-the-line Bauer TotalOne Stick “just feels good in my hands; it’s the lightest one … basically all my equipment, elbow pads, shin pads, pants, are Bauer, except for my skates and gloves. The pros wear [Bauer], [and] if they’re good enough to wear it, I’m wearing it too.”

Rogue Lacrosse Ball Stronger. Faster. Healthier PUSH Pre-Workout

GEAR

Paralovos uses this energizing dietary supplement “when we have late games and I need to get that extra edge.” The brand’s purity of ingredients is also a huge draw. “There are not a lot of fillers, so it makes me feel good that I’m consuming [it], and it allows me to have the metabolic support needed for competition and before any workout … it’s a clean product.”

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Ortho Gel Padding

Paralovos uses Ortho Gel Padding to properly fit his feet in the skates, because “it’s not as simple as [just] putting on the skate; there’s all [this] prep work you have to do … [and], funny thing, I really don’t wear socks. When I was a kid, I went to a hockey camp and they said the pros don't wear socks in their skates. From that day forward, I never wore socks again.” Although the pros definitely wear socks now, he wouldn’t want to mess with his routine. “I just use Ortho Gel [on my bare feet] because it’s sticky and I can put it on different areas and it holds in place … That’s why I use [it] — to rig up the skate.”

NOV+DEC 2015

As a chiropractor, Paralovos knows that recovery is an important of any training regimen. Besides stretching, his go-to for maintaining mobility is the Rogue Lacrosse ball. “It’s easy to use, doesn’t require a big skill level, and you can break down the adhesions that build up from dayto-day life, whether from sleeping awkwardly or a long workout. You can [also] target certain areas, you don’t need a spotter, [plus] it doesn’t require a lot of space.”

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GEAR

FUEL

HEALTH

TRAIN

Cold Blooded

B Y D A NA L E I G H S M I T H PHOTOGRAPHY BY SAMANTHA DUFFY

CAN CRYOTHERAPY HELP YOU RECOVER FROM A HARD WORKOUT, FASTER? W E TA K E A LO O K AT T H I S V E RY C H I L L T R E AT M E N T.

oes the thought of willingly standing half-naked in a small, enclosed chamber set to a temperature of minus 200 degrees Fahrenheit make your blood run cold? Ours, too. Perhaps that’s because that’s what literally happens to your body during a Whole-Body Cryotherapy session — an extreme dry-cooling treatment that has become a health trend among athletes and celebrities like LeBron James and Demi Moore. The main benefits its proponents claims? Reducing post-workout muscle soreness and inflammation, improving overall athletic performance, and helping with anti-aging.

FIT TECH

Though cold therapy — from simply icing an injury to more complex surgical post-op treatments — is nothing new, the growing popularity of using WBC for non-medical reasons is. So, how does it work? First, you step into a "cryosauna," a small chamber originally developed to treat various medical conditions, which is filled with liquid nitrogen cooled to a bone-jarring -260 degrees Fahrenheit. Dressed in nothing but socks, mittens, and

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undergarments, cryo clients stand in the capsule-like machine for two to three minutes while their skin temperature drops to 32 degrees. After stepping out, they are then encouraged to do several minutes of light cardio to warm back up and get their blood circulating again. Cryotherapy is said to treat sore muscles and inflammation in the same way an ice bath would. When the body is exposed to frigid temperatures, it goes into "survival mode," causing blood to flow to vital organs to deliver more oxygen. Upon exiting the cryosauna, this newly oxygenated blood floods the rest of the body and, in theory, can help reduce inflammation responsible for post-workout soreness. Some experts say that this frigid treatment isn’t any more effective than sitting in a pool of ice water. But it is faster and less messy, which is certainly beneficial. However, neither ice baths nor cryotherapy have been scientifically proven to ease muscle soreness. Many studies on the subject have been inconclusive, and others indicate the practice has no effect on the

alleviation of muscle soreness or post-workout muscle damage whatsoever. Despite what the journals say, cryo fans still report feeling better after just one session in the polar chamber. Placebo effect? Possibly. Or it may just be that the treatment is indeed effective, despite inconclusive findings. Until we know more, the most tried-and-true way to lessen post-workout muscle pain is to reduce the intensity of your workouts for a day or two, or only exercise parts of your body that aren’t sore, so that tired muscles can repair themselves and become stronger than before. However, if you’re the brave, “I’ll do anything once” type of athlete who loves giving alternative treatments a whirl (or you’re really curious what Antarctic weather feels like), then cryotherapy may be just your kind of cool.

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A Hale & Hearty

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t’s that time of the year once again, when visions of sugarplums — and other temptingly naughty goodies — dance in our heads (and our tummies). Although you’re hardly human if you don’t look forward to indulging a little over the holidays, you can keep from going into a sugar and carb free-for-all by giving traditional dishes a healthy twist this season. Luckily, Fall and Winter offer a plethora of delectable seasonal veggies to craft a perfectly hearty feast, including familiar squashes like acorn, butternut, and pumpkin. Most varieties of squash can be puréed, roasted, or steamed as a nourishing addition to soups and stews. Or choose from an array of good-for-you greens like broccoli, collards, endives, and Swiss chard, which can be easily sautéed with onions as a quick side dish. Want something on the sweeter side? No problem — baking and stewing fruits like pears or crab apples is a seasonal step in the right direction. However you enjoy this nourishing produce, you’ll boost your nutritional intake and leave less room for temptation. Bonus: when you attend your annual holiday party or potluck, you can feel good about eating and sharing holiday dishes that won’t add extra inches to anyone’s waistline.

One-Pot Stew This hearty winter stew, chock-full of seasonal vegetables like kohlrabi, cabbage’s more exotic cousin, will warm you up and fill you up. Kohlrabi tastes like a mix of cucumber and mild broccoli, and is loaded with 90% of the recommended daily vitamin C intake as well as 12% of recommended fiber. Turnips, very low in calories, have 8% of your daily fiber needs, and savory leeks round out the veggie mix with plenty of vitamin A and vitamin C. Skip the butter and use olive oil instead; it’s much lower in saturated fat and has no cholesterol. PRO TIP: When choosing a protein, pork tenderloin and skinless chicken breasts are healthy, lean add-ins. Cook meat separately if vegetarians will be in attendance. INGREDIENTS: 4 tablespoons olive oil 1 pound pork tenderloin or skinless chicken breasts 1 large yellow onion, diced 2 cloves garlic, minced Salt and pepper to taste 1 pound kohlrabi, peeled and diced large 1 pound turnips, peeled and diced large 2 leeks, chopped 1 sprig rosemary Several sprigs thyme 2 cloves 2 bay leaves 2 cups water or vegetable stock Heat a large pot over medium heat (a Dutch oven or soup pot will work well here). When pot is hot, turn it down to just below medium and add 2 tablespoons olive oil until it heats up, usually within 10 seconds. Brown meat on both sides, then remove from pot. Add remaining olive oil. Add onion and sauté for 7 minutes or until it begins to brown. Add garlic, salt, and pepper and sauté for 1 minute. Add all of the remaining vegetables and herbs to the pot and mix. Put the meat back in on top of the veggies. Pour water in and cover. Simmer for 1 hour and add water if it evaporates so the bottom of your pot doesn’t burn. Take meat out and let it rest before slicing. Serve with the veggies.

GEAR

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HEALTH

TRAIN

Spicy Fruit Bake Made with ginger and spice, this dish lets you skip the sugar and just feel nice when you bring this party-pleasing dessert to your next potluck! Did you know that one pear contains a whopping 24% of your daily dose of fiber? And cranberry, a native North American fruit, contains only 2 grams of sugar and 25 calories per half cup. Ginger, traditionally harvested in the fall, completes this healthy ingredient trifecta and is a known digestive aid with anti-inflammatory properties. These simple ingredients not only steer clear of the FDA’s major allergens list (which include milk, eggs, tree nuts, and wheat, all commonly found in desserts), but they also help your guests steer clear of filler calories and processed sugar when they’re loading up their dessert plates. INGREDIENTS: 4 pears; peeled and diced large 1 cup cranberries ¼ cup fresh-squeezed orange juice 1 tablespoon grated ginger or ¼ teaspoon ground ginger ¼ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Preheat oven to 350 degrees. In a large bowl, toss fruit with orange juice and spices. Add to an ovenproof baking dish and cover. Bake for 20 minutes and serve!

A Hale & Hearty

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HARVEST 18 fitnationmag.com

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Holidays WANT TO GIVE BACK THIS SEASON? START LOCALLY, WITH FOOD MINISTRIES AND HOMELESS SHELTERS LIKE NAPLES’ OWN ST. MATTHEW’S HOUSE. BY NICHOLE RHEINER We all know that the holidays are a traditional time of giving, whether that means gifts or time spent with family and friends. But before you start stressing over what gift to get for whom, or what dish to take to the office holiday party, remember that those less fortunate might appreciate our giving spirit most of all — those who may have recently lost their jobs, or children whose families barely make enough money to put food on the table, or families who have endured and escaped the terrors of an abusive home, with no ready-made support system to rely upon. St. Matthew’s House President Vann Ellison sums up the ministry’s devotion to helping the underserved and needy individuals and families

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in the Naples area: “Take for example, the man who was just released from jail. He has no family, no job, nothing. When he gets to our shelter, he is greeted without judgment. On birthdays and holidays, we give them gifts. Nothing extravagant, but things like underwear, socks, jeans in the right size, toiletries; the things the homeless desperately need. I’ve seen grown men cry, just because someone remembered them during a holiday, and took the time to get them a gift in the right sizes. It is our goal to make sure that all these folks, whether from abusive situations, incarceration, homeless veterans, anyone ... that they are exposed to what a healthy family dynamic feels like.

For over 75 years Wynn’s has been known for its fresh produce, the best beef, and the finest selection of gourmet items in Naples.

“We do large cookouts on Independence Day, we celebrate the kids’ birthday parties, we come together around the Christmas tree and give gifts. For those single-parent households barely scraping by, we send home a large meal so that Mom or Dad can have a nice holiday sitting down with their family. That’s what it’s all about. Family.” As for St. Matthew’s House sponsors, according to Ellison, “we have some pretty big [ones] for [holidays] like Thanksgiving and Christmas including Arthrx, which pays for between seven and nine thousand Thanksgiving dinners, 500–1,000 of which are prepared in our very own catering kitchen.”

Ellison explains. “The need is vast, not just at holiday time, but all year.” So, what can you do to help out? The answer, according to Ellison, is quite simple: “Donations are great and, of course, always welcomed, but I think the best thing [you] could do this holiday season is to support these local businesses that selflessly give back. Then, while they are in the store, find the manager and thank them. They are the people who make sure we are getting what we desperately need, and the encouragement to keep going from the community would be amazing.”

Let that sink in: seven to nine thousand homeless or needy people, just in our local area, for one holiday dinner.

As for the families that are positively impacted every day by the services St. Matthew’s House provides, Ellison sees it as a genuine honor to be able to help. “I am truly privileged to be a blessing to them. They are my family.”

“We are so grateful for the support of those large companies who help us teach people to cook, serve, and host, as well as give them a safe place to rest. However, the stories that truly get me are the ones of personal giving from our local community.

If you’re interested in making a difference and serving the Southwest Florida community directly during the holiday season, you can donate at stmatthewshouse.org, or sign up to volunteer at their many Naples locations.

“One time, the local fire department was doing a turkey drive for us. A minivan pulled up, and as we were pulling the turkey from the side door, a little girl with a huge smile looked up and said, ‘Mommy told me there were people who didn’t have any food to eat. I asked her if it would be ok to break open my piggy bank so I could buy a turkey for them, and she let me! Here you go! I hope they like it.’ Those stories, of children learning what it means to give everything they have for another human being, are the most important. We could not do this without our local community.”

You can also make an impact just by dining out this season: patronize restaurants that give back. Just a few additional regular contributors to St. Matthew’s House include Chipotle, Food & Thought, Panera Bread, Olive Garden, and Capital Grill.

Local grocery stores also help out. Trader Joe’s, for example, donates day-old food and dented cans to St. Matthew’s House, totaling close to threequarters of a million dollars in groceries. Publix, Whole Foods, and Fresh Market also donate. “We feed our families organic, wholesome foods because of the donations of these fine stores,”

Harry Chapin Food Bank of Southwest Florida There are many local charities in need of help year-round, especially during the holiday season. Harry Chapin Food Bank of Southwest Florida serves a five-county area, and provides over 18 million pounds of food annually to the almost 30,000 families in need each month. Harry Chapin accepts online financial donations, stating that one dollar of donated money can buy $6 worth of food for their pantries and soup kitchens. You can also donate online with a monthly gift by visiting their site at www.harrychapinfoodbank.org/donate.

Now Wynn’s is focusing on both Organic and Gluten Free products. Prepared healthy meals in our grab & go section, to appeal to all types of lifestyles.

Broker participation welcomed. Prices, plans and specifications subject

ORAL REPRESENTATION CANNOT BE RELIED UPON AS CORRECTLY STATING T BE MADE TO THE DOCUMENTS REQUIRED BY SECTION 718.503, FLORIDA ST PROHIBITED BY STATE LAW. PHOTOGRAPHY IN THIS AD MAY BE STOCK PHOT

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NOV+DEC 2015

HOLIDAY GUIDE: WORK OUT your LIST

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FOUR

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NOV+DEC 2015

BY MATT MCCAIN PHOTO BY ERIK KELLAR

EVERYONE RIDES. EVERYONE GIVES A LITTLE.

As he gears up to helm Everyone Rides on December 5 and 6, Fit Nation’s intrepid bike product reviewer and Everyone Rides founder explains the origins behind Southwest Florida’s largest charity cycling event.

CMY

hen you’re a kid, your world is only as big as your feet will carry you. Growing up in the late ‘70s in a middle class Los Angeles suburb, you were basically issued a bike at 4 or 5 years old. In an era devoid of cable TV and video games, a bicycle extended the size of your world. Places and friends that were out of reach on foot were now obtainable. The freedom of getting on a bike and simply riding was liberating beyond anything I had experienced. It was a place for me to be alone with my brain. As a child with ADHD, being on the bike seemed to silence the noise that was always in my head and focus me even better than the Ritalin my mother refused to medicate me with. I’ve always said that it’s not the bad kids who get in trouble; it’s the bored ones. At its inception 12 years ago, the goal of Everyone Rides was to raise money to buy bicycles for at-risk kids in Lee and Collier County. I partnered with the Caloosa Riders Bicycle Club in Lee County and we held the first Everyone Rides event at FGCU in 2004. We set out with roughly 50 riders and the modest goal of buying 25 bikes for kids. And to be honest, I don’t even think we called it “1st Annual” because I don’t know if there was any intention of having a “2nd Annual.” The amount of work that goes into starting an event

like this is overwhelming; the months of details and planning, and the stress associated with it, were all-consuming. But then, a funny thing happened: at the end of the event, we had hit our goal and, instead of feeling relieved it was over, I immediately began thinking about how to make the event bigger next time. The biggest changes have happened over the last three years thanks in part to the Red Sox Foundation. When we moved the event to JetBlue Park, it gave us a huge canvas to create our event. We added a running event, a health and fitness expo, and a kids’ zone, and brought in a dozen restaurants. Professional cyclists like three-time Tour de France Champion Greg LeMond and world-class cyclists Frankie Andreu, Tom Danielson, and Phil Gaimon have all attended in past years to help us raise money for the Boys and Girls Clubs. In 2015, NASCAR Champion Bobby Labonte will join us. Over the past three years, the event has grown well beyond “buying bikes for kids.” Why? Simply, we ran out of kids who needed bikes. Now, we help fund much-needed programs at the Boys and Girls Clubs and have raised over $250,000 through the riding and support of the community. I didn’t set out with a goal of creating the largest charity cycling event in Southwest Florida. Originally, I just wanted to ensure that at-risk kids would have

Photo: Three-time Tour de France Champion Greg LeMond (orange jersey) shares a laugh with former pro cyclist Frankie Andreu.

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bikes. I wanted their world to be a little bigger. By partnering with the Boys and Girls Clubs of Lee County, I have connected with so many amazing people who have helped move this event forward. I would list each of them here, but it would fill the entire page, and sadly, I would still leave some of them out. All of the supporters and volunteers over the past 12 years have left their mark on this event. I am able to look at Everyone Rides and see the inspired ideas of hundreds of people in the creation of this amazing community event. For several years, I would quit on the day of the event. I would prepare a nice speech about what a great ride it’s been, and then it’s time to walk away. One of the last things we do each year is give bikes out to our kids. And it never fails — when I see their delighted faces, I immediately want to go bigger next year. That responsibility has now been placed in the capable hands of Maura Granger, but I am certain it will continue to grow. And let’s be honest: In spite of saying I will walk away each year, I’m sure you will all see me on Sunday, December 6, at JetBlue Park. Want to join the ride? Visit www.everyonerides.org and register for a family-friendly, multi-distance bike ride or a 5K fun run. All proceeds from the event benefit the Boys and Girls Clubs of Lee County.

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Food BY DR. SAL

What’s a commonly overlooked prescription for many of today’s preventable illnesses? A clean, wholesome diet, Dr. Sal explains.

ver the past fifty years, we have seen a significant increase in the incidence of chronic illnesses such as diabetes, high blood pressure, heart disease, stroke, Alzheimer’s, cancer, and more. The common denominator for all of these debilitating medical problems? Inflammation. And while these serious health problems are treatable and preventable, we significantly underuse one of the most important, easy-to-implement solutions: food. Traditional Western medical care involves medicines and surgery, but less often is food prescribed as medicine. Yes, food IS medicine. Many commonly prescribed modern medications come from plants — nature has given us the means to stay healthy when we eat foods that come from the earth. So why is it that this simple solution to so many health problems is ignored? The answer is multi-fold, but from the medical professional side, I can tell you that most health care training programs do not teach much about nutrition. I completed my residency back in 1993, and since then, little has changed. Today’s graduating residents have only a few hours of in-depth training on nutrition. As such, the concept of food as medicined does not become ingrained in the brains of those prescribing treatment, often resulting in the under-utilization of one of the best ways to prevent illness and treat disease.

H E A LT H

Another reason food is not relied upon as a health care solution is the very emotional nature of it. I have come to understand this all too well during my conversations with family, friends, and patients. We all have grown up with certain foods as part of our culture and heritage. To an Italian (to use myself as an example), food is who we are. Pasta, sauce, meatballs, Italian bread, pizza — the list is both endless and delicious. When I see these foods, they strongly remind me of my childhood and family, and make me feel good inside (though now, more emotionally than physically). When I recommend to patients, family, or friends that they decrease the consumption of comfort foods

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for which they have a particular emotional tie, they look at me with disdain, as if to say, “you are taking away my soul!” Third, I believe food is not prescribed as medicine because unlike selling pharmaceuticals, selling food as medicine does not make a lot of money. Drugs make money. Commonly prescribed cholesterol-lowering medications generate billions of dollars in revenue for drug companies. This is also true of medications prescribed for acid reflux, high blood pressure, musculoskeletal aches and pains, and countless other ailments. I was trained as a traditional internist, and over the past 20+ years, I, too, have prescribed many of these medications. However, in the last five years, I have been learning much about the use of food as medicine and how it can prevent and help treat disease, so I have been on a quest to teach anyone who will listen about the benefits of nutrition. Now, after several years of research on the subject, I am completing a fellowship program in metabolic and anti-aging medicine and preparing to work with other Integrative physicians with an emphasis on keeping people well in order to prevent disease, as opposed to treating diseases that were preventable in the first place. In an Integrative medical practice, people can benefit from all that traditional medical care has to offer, but can also learn much about other therapies to become and stay healthy. Good nutrition, exercise, meditation, biofeedback, massage, detoxification programs, vitamins, and supplements are just a few of these treatments. By combining the best of traditional medicine with complementary therapies such as these, the individual gets the optimal result. He or she learns how to stay healthy, rather than waiting for a disease to occur and then trying to figure out how to get back to good health. Believe me, it is much harder to "get out from behind the eight ball" than to "staying ahead of the pack." Prevention is key. This isn’t simply my opinion; there are thousands of research studies supporting this concept, and many experts on nutrition have been working for

years with the USDA, the meat and dairy industry, and the federal government to create food programs to make healthy food affordable and accessible for all people, regardless of location or socioeconomic status. Healthy food is something we all need, and when this is not available to everyone, we are weaker as a nation. Health care should start with personal lifestyle choices. The only way we can become well and stay that way is to make informed decisions every day that support good nutrition and help us to avoid the myriad diseases that afflict so many of our family and friends. The last years of our lives do not need to be spent in failing health. The Standard American Diet is S.A.D. — in more ways than one. A term used to describe the stereotypical American diet (high in carbs and saturated fats from a fast food-heavy lifestyle), it’s likely a major reason we have so many health problems in this country today. When we compare the health of the US population to that of other nations where there is an emphasis on clean foods, the incidence of chronic disease and cancer is much lower. When people eat "real foods" and avoid those that come in a box or a bag, or are hyperprocessed (foods that have had much of their original nutrition removed), they stay healthier. Simply take a look at the health of those in the world’s Blue Zones: Sardinia, Italy; Ikaria, Greece; Costa Rica; Okinawa, Japan; and Loma Linda, California. In these areas of the world, folks dine on natural foods that come from the earth (vegetables, fruits, nuts, seeds, grains). They walk a lot and are active every day. They have great social support and have a sense or purpose in life. They live into their 90s and, in some cases, to over 100 years old because of these lifestyle habits. I am committed to practicing this healthy way of life for the sake of my own health as well as that of family and patients. I love helping people stay well and I am passionate about finding ways to do so the natural way. I invite you to join me on this journey. As always, stay well, my friends!

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Game, Set, Holidays Avoid the stress of the season by treating the holidays like you would any athletic pursuit. First, get a game plan. BY KATHY FEINSTEIN

t’s the most wonderful time of the year — the holidays, of course! Rich in beloved tradition, wonderful connections between family and friends, and, of course, celebration, everyone’s favorite season can also be the most stressful time of the year. From travel obligations to gift expectations to being tempted at every turn by rich foods and drinks, we may find ourselves at the crossroads of creating treasured memories and simply hoping to power through it so we can start anew in 2016. So how can you, as an athlete and health-minded person, survive the holidays without letting stress conquer you? Consider simply changing your outlook. Prep for the season as you would your next athletic competition and develop a game plan to ensure your holidays are happy, well spent, and guilt-free (well, as guilt-free as possible, at least). First and foremost, focus on the things you can control. Athletes know that there are few things

in sport, and in life, that are controllable. Ultimately, only thoughts, feelings, and actions fall into the “can control” category. The heart of the game plan, then, should be to focus on what you can control and make choices from there. Here are some ideas to consider when contemplating choices you might have to make during this busy time of year: SET BOUNDARIES Just say no! There are only so many hours in a day, and there never seems to be an end to the to-do list. Plan ahead and prioritize so you can pick and choose what you will commit to in order to conserve your holiday energy. BREATHE Take 15 minutes each day to sit and center yourself with some focused breathing or meditation. This calming practice will help support your athletic goals as well as soothe the emotion center of the brain, so you’re mentally equipped to respond to (instead of impulsively reacting to) stressful holiday situations. SELF-CARE Flight attendants tell passengers to secure oxygen masks for themselves before assisting

children in the event the plane loses cabin pressure. It makes total sense: an oxygen-deprived passenger is in no condition to take care of anyone else. Similarly, taking care of yourself during the holidays allows you to be your best self for friends and family. Take a walk on the beach, get a massage, or do something that you know will recharge your batteries. ACKNOWLEDGE FEELINGS The holidays come with many mixed feelings, not all of them positive. While there’s ample excitement, gratitude, humility, and comfort, there might also be loss, loneliness, guilt, and anger. Unfortunately, that second group of emotions is just as easily triggered this time of year as the first. Acknowledge and accept all of these feelings — good and not-so-good — without judgment and with confidence that they will pass. SET REALISTIC EXPECTATIONS Know thyself! This is a time to expect obstacles to fitness and nutrition goals. Follow your daily routines as closely as possible, and try to let go of mistakes just like you would a bad shot, run, or minor workout misstep. Judging or ruminating on every little slip-up takes you out of the game and only increases the negative energy you project onto yourself and others. BE MINDFUL Practice moment-to-moment focus and try to be present with family and friends. This can be particularly effective for managing calories during holiday parties where the focus is often on the food. Remember: this is the exact same practice that propels you into “the zone” during athletic performance. Choosing to focus on what you can control, then proactively taking steps to master those things, generates power and will help you not only survive, but thrive, during the holidays. Remember: athletes are especially well equipped with tough inner mettle, so you can create your own joy this season! Wishing you all health, happiness, and love!

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IN THE [CRUNCH-FREE] ZONE

SAY GOODBYE TO CRUNCH TIME WITH A CHALLENGING AB WORKOUT THAT PUTS YOUR STABILITY TO THE TEST.

BY FATIMA LEITE KUSCH, BLESSED BODIES FITNESS Let’s face it: crunches, while tried-and-true ab-strengthening exercises, are also pretty tedious. So set a new goal this holiday season to break out of your standard ab routine and add BOSU and stability balls to the mix. Not only will you add some instability (translation: a harder workout), you’ll also find there’s an endless variety of challenging exercises you can do with them, so you’ll never get bored.

STABILITY BALL PLANK ALPHABET

(Complete letters, A–Z) Kneel with knees on the floor and forearms resting on the ball in front of you. Lift your knees up and support your weight on your toes and forearms. Keep your body in a straight line between your ankles and shoulders, just like you would if you were in a standard plank position on the ground. As you hold this plank and continue to breathe throughout the movements, position your forearms to spell out the alphabet; use capital letters.

Most importantly, this routine can help you build that nice, strong core and those chiseled abs you’ve always wanted, just in time for the warm(er)-weather holiday getaway you already have booked. Consider it our gift to you. You’re welcome. Lastly, don’t forget about nutrition! Though the holidays are a time of sweet, sweet temptation, make sure your diet stays on point as much as possible so you can let that strong, toned physique (not to mention, hard work) show through. EQUIPMENT NEEDED: Stability Ball and BOSU Ball* *All exercises with BOSU soft-side up Always aim to complete the lowest reps listed, then push towards the higher rep range. Some exercises have advanced progressions, depending on your level of fitness, so start with the first version and, once you can complete it fairy easily, try the advanced progression for the next round. Start with exercise 1 and go through each exercise with no rest until the full circuit is complete. The entire sequence should take approximately 7–10 minutes to complete. Rest 1 minute, then repeat the sequence. Levels: Beginner - 1 round Intermediate - 2 rounds Advanced - 3 rounds Lastly, don’t forget about nutrition! Though the holidays are a time of sweet, sweet temptation, make sure your diet stays on point as much as possible so you can let that strong, toned physique (not to mention, hard work) show through.

BOSU BALL SIDE PLANK REACHING TO FRONT PLANK

(6–10 reps per side) Start in a side plank position, with one arm on the BOSU. Your legs should be staggered, with the upper leg in front. Reach your outer arm up to the ceiling with your palm facing behind you. Next, move from the side position into the front plank. As you reach through, twist your shoulders toward the floor. Only your toes should be touching the floor, with your body in a standard plank (a nice straight line from your heels to your head). Do not dip your hips; your back should not be rounded. Return to starting position.

Photographer Rob Trendiak | Makeup Jag Dhahan | Hair Eliza Trendiak | Clothing Provided By Karma Athletics

36 fitnationmag.com

STABILITY BALL PIKES

BOSU BALL SIDE PLANK DIPS

(10–15 reps) Start in a side plank position, with one arm on the BOSU Ball. Both legs should be stacked. Keep your abs engaged, hips held high and pushed forward, and shoulders straight. Allow hips to drop until you tap the floor, staying in this straight line with your body, then return back to start.

ADVANCED MOVE: LIFT ONE LEG

(30 seconds per side) Start in a side plank position, with arm on the Bosu. Both legs are stacked. Keep your abs engaged, hips held high and pushed forward, shoulders are straight. Raise your outer leg keeping it straight, towards the ceiling. Then return back to start.

(10–15 reps) While engaging your abs, walk your hands over the ball, shifting your body forward until the fronts of your thighs are resting on the ball and you are in a plank position. Your entire body should be tight and in a straight line parallel to the floor. Elbows are straight and hands directly under your shoulders. While keeping your legs straight and squeezing the muscles, pull your feet towards your chest. You are aiming to make a straight line with your upper body from shoulders to hips. Lift your hips up to the ceiling. Keep your toes connected to the top of the ball. Then reverse the movement back to the starting position.

BOSU BALL DEAD BUG

(30–60 second hold) Sit on the front of the ball and lay back on the ground. With hands spread out at your sides, lift your legs off the ground into a 90-degree angle with knees bent. Bring your arms up so they are straight to the ceiling and parallel to your thighs. Hold for set time.

HEAD TO FITNATION.COM TO SEE THE REST OF THE WORK OUT. > NOV+DEC 2015

FITBOOK 2015 F I T N AT I O N T R I B A L G A M E S 2 0 1 5 - O C T O B E R 1 7 & 1 8 - F O R T M Y E R S , F L See more photos from this and other fitness events around Southwest Florida at facebook.com/fitnationmag Tag yourself while you're there.

"Only he who can see the invisible can do the impossible." - Frank L. Gaines

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FITBOOK 2015 U N I T E D W AY R U N F O R T H E W AY 5 K - S E P T E M B E R 2 6 - N A P L E S , F L See more photos from this and other fitness events around Southwest Florida at facebook.com/fitnationmag Tag yourself while you're there.

C H A L L E N G E IS THE PATHWAY TO ENGAGEMENT & PROGRESS IN OUR LIVES.

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RIDES +RACES November 7 MAKING TRACKS FOR MISSIONS

active.com Come out and support a good cause with the first assembly of God to benefit Uttam’s Place, rescuing girls off of the street. OLDE NAPLES 10K Run through time in historic downtown Naples with Gulf coast runners. The race starts on 3rd Street at 7:30 am and you can bring the kids out for a 2 mile walk/run at 8 am. Food and drinks will be available following the race, along with excellent restaurant promotions and activities.

FT. MYERS MARATHON, HALF MARATHON, AND 5-MILER fortmyersmarathon.com The Fort Myers marathon is back for its third year in a row on the beautiful Gulf Coast. The marathon and half marathon start at Pinchers Park and end at Centennial park, while the 5-miler begins and ends at Centennial. Come out and receive your finisher medal and event shirt all included in your entry fee.

11 VETERANS DAY 5K

ftmyerstrackclub.com/midpointmadness Come run with hundreds in this nighttime 5K. This years theme is GLOW so come in your best glow gear and support the Fort Myers YMCA.

ACHIEVA CREDIT UNION’S COCONUT RUN 5K & KIDS RUN active.com Join the Cape Coral Coconut Festival and The Run Shoppe and dress in your most festive luau attire and enjoy a unique two-loop racing experience through the festival grounds.

SWAMP BUGGY MUD BLAST: 5K OBSTACLE RUN. themudblast.com The swamp buggy mud blast obstacle run is a 5K obstacle course sure to put all runners to the test. With over 20 challenging obstacles, competitors with crawl, fight, and climb through the course and endure the famous “Mile of Mud.” After the run, enjoy a concert experience with fellow mud runners, or enjoy the entire experience as a spectator without getting messy.

21 ROOKERY BAY ADVENTURE KAYAK

RACE & TRAIL RUN rookerybay.org/special-events-list Benefiting the Friends of Rookery Bay this 3K kayak course and 4K trail run is sure to get your blood flowing. Pre registration is required. There will be awards for the top 3 finishers. Registration is limited to the first 150 participants.

5K RUN FOR THE WARRIORS runsignup.com Enjoy a run through the quarry in north Naples while supporting the Wounded Warriors of South Florida. This race will not be timed however, 1st, 2nd, and 3rd will be awarded by age division. Pre-registration is required and the first 50 runners get a free t-shirt. 44 fitnationmag.com

NOV+DEC 2015

22 HOLIDAY HUSTLE 5K RUN/WALK

active.com Start the holiday season off with this beautiful scenic run through Maxine Barritt Park on the island of Venice. All proceeds from the race go to Venice area youth soccer and all runners receive a t-shirt. Strollers are welcome at this event. NAPLES FALL CLASSIC HALF MARATHON, VIRTUAL RUN, AND 5K napleshalf.com Come out to Sugden regional park in Naples and run through one of the most beautiful cities in Florida. The course will guide you through natural scenery as well as beautiful architecture and cheering fans. All runners walk away with a commemorative dri fit shirt. Cant make it to Naples for the run? Sign up for the Virtual Run and send in your time for your 13.1 and you will still receive a medal and a shirt!

TURKEY TROT 5K gcrunner.org Come out and burn some calories before the big meal at the Gulf coast runners annual Turkey Trot. The course is flat and fast, come beat your 5K pr and enjoy a scenic course that winds through Naples’ very own Cambier Park. Plenty of free parking is available! CAPE CORAL TURKEY TROT 5K ftmyerstrackclub.com/turkeytrot Join the community in supporting the Golisano Children’s Hospital at the 36th-annual Turkey Trot at the Cape Coral Wellness Center. GOBBLE GOBBLE FOUR MILER gobblegobblefourmiler.com Come out and walk or run this annual event in Naples. The gobble gobble four miler is a family friendly event that benefits the Saint Matthews House. The race also benefits 95201 Kids on the Go, a program to combat childhood obesity by running 26.2 miles over a 12 week period.

29 IRON JOE TURKEY RIDE

caamevents.com/event/iron-joe-turkey-ride The ride begins and ends in the Fit and Fuel Café and is followed by cold beer a band and lunch from Moes Southwest Grill.

December 5 TARA’S JINGLE JOG 5K runsignup.com Bring the whole family out to this race honoring Passion Foundation founder Tara Parla. There will be food, bounce houses, and even a visit from Santa. The race is cross-country style and will feature grass and hills. If you’re in the mood to try something new, register for the obstacle 5K race. COLLIER COUNTY PUBLIC SCHOOL 5K runsignup.com Join CCPS at their first ever 5K fun run and mile walk. The race will benefit health and wellness initiatives at 50 Collier County Public Schools. All proceeds will be earmarked for the District schools to fund health and wellness programs. All race

participants will receive a free t-shirt. Come to the health fair and yoga class after the race. CITY OF PALMS RIVER RUN 10K ftmyerstrackclub.com/riverrun Proceeds from this event go to GiGi’s Playhouse, helping those with down syndrome. The race is located in Centennial Park and begins at 8 am. If you wish to walk the 2 miles, you must walk the entire time.

5-6 EVERYONE RIDES

EVERYONE RUNS everyonerides.org/run Ride and run at JetBlue park to support the Boys and Girls club of Lee county. Choose to bike your route of 15, 30, 62, or 80 miles, or you can run in the familyfriendly 5k.

12 SURVIVAL BEACH

survivalbeach.com Survival Beach consists of 10-15 obstacles along a 5K course. The heat of the beach and the water kick things up a whole notch. Challenge yourself to survive the beach. SHARK SHOOTOUT 5K franklintempletonshootout.com This unique event is hosted by shark shootout charities and begins the morning of the tournament. Runners will compete on a self-contained course throughout the Tiburón Golf Club. the race will end prior to the start of the tournament and all proceeds go to benefit CureSearch for children with cancer.

BEST DAMN RACE capecoral.bestdamnrace.com Everyone is welcome at this race, whether you’re an experienced racer, or just starting out, come out and experience a big race experience for a small price. Every race entry includes a shirt, medal, free food, and lots more.

19 REINDEER RUN 5K

gotrcc.org/events The Reindeer Run is a celebration of the Girls on the Run after school program, so come out in your festive attire and enjoy this untimed fun run. MARCO ISLAND 5 MILE HILL RACE gcrunner.org Start your holiday break off with a bang with the year’s most challenging course. The 5 miler is packed with 17 hills that are sure to make you feel the burn. The first 250 entries get a free race t-shirt and there will be awards for the top 3 men’s and women’s finishers.

20 CHRISTMAS SPRINT TRIATHLON AND DUATHLON eliteevents.org Enjoy your last chance to compete in a triathlon for the year. Swimmers will start on the beach swimming area and exit after a quarter mile at the Sugden Amphitheater, where spectators will have a unique view. Following a sprint across hand-set pavement, you will take to the scenic bike course. Then comes the even more scenic and shady 3-mile run across beautiful South Florida. Runners will be greeted by friends, family, and refreshments outside of the amphitheater.

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Take part in race day fun! Costume contest, free pumpkin pies, and many other family oriented activities.