MARCH + APRIL 2015
MIND GAMES
8
SIMPLE TRICKS TO
HELP OVERCOME
PERFORMANCE
ANXIETY
FROM
TO HEROIC
+
How your worst race can actually make you a better athlete
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THE CVAC POD SURE LOOKS SPACE-AGE, BUT IT'LL LAUNCH YOUR TRAINING INTO THE STRATOSPHERE
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2015
CONTENTS | MARCH-APRIL
28 34 18 Fit to Be a Hero
Even the best athletes have bad days. We talk to three local champions about how their most epic fails inspired them to perform even better.
All Bottled Up
We take a fresh look at the most popular juicing methods and how good for you they really are.
12 GEAR - What’s In Her Gym Bag? Time Trial Cycle founder and owner Charla Goodnight shows us her training essentials.
Dine Smart
Looking to satisfy a sweet tooth while following a gluten-free diet? Head over to Epiphany GlutenFree Bakery in East Naples.
28
14 GEAR - Fit Tech Trouble catching Z’s? Your computer’s blue light emissions could be to blame. Luckily, there’s software that can fix it. 16 FUEL - Try This Try this familiar comfort food with an ancient grains twist: amaranth chili. 22 HEALTH - CVAC Pod A new, breakthrough conditioning technology may look like it’s from outer space, but the results you’ll see are out of this world.
34
38 TRAIN - Trending Now When it comes to training, you should take it lying down. No, literally. Massage therapy is an athlete’s essential recovery tool. 40 TRAIN - Monthly Workout Kettlebell training is becoming an increasingly popular workout for its efficiency in building strength and lean muscle; we show you some basic moves. 44 FITBOOK Photos from Southwest Florida’s best races and events. 50 CALENDAR Races, rides, and more upcoming events.
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ON THE MARCH COVER Team USA duathlete and Elite Master Runner Lisa Buohler tells us the story of her most heroic (and humbling) competition ever and what she learned from it. Full story on Page 28. ON THE APRIL COVER CrossFit owner and coach Marcus Watts tells us the story of his most humbling (and life-changing) workout ever and how it turned him into an even better athlete. Full story on Page 30.
6 fitnationmag.com
publisher'S LETTER FIT NATION / southwest florida
Publisher/CEO Stan Dougé
PRODUCTION FN Media Group
Chief Operating Officer Alfredo Escobar
CHIEF MARKETING OFFICER Robert Carlson
Managing Editor Erika Gilbrech
Associate Editor Dana Kimmelman With the start of every new year, most of us experience some changes, and Fit Nation is no different. Both of our Editors, AC Shilton and Victoria Wiseman, were presented with some incredible opportunities and have moved on to pursue those dreams. However, we are truly grateful for the time they devoted to helping us grow the brand and magazine, and they will be truly missed. Part of the excitement inherent to a startup like Fit Nation is that change comes constantly. So, flexibility is essential to living another day. It's never easy and there's always a lesson to be learned. Like this one: in our January/February issue's special advertising section, there was a reference to Naples Fit being a CrossFit Hybrid gym, which caused some confusion. Naples Fit is not, nor in any way affiliated, to the CrossFit brand. This month, we sent a request out to a number of local athletes asking for them to share what they would consider an epic fail — whether it be a race, competition, or workout — and what they learned in that humbling moment to transform them into better competitors. What we got back was equal parts inspiring, hilarious, and utterly relatable. In fact, there were such compelling stories that I wanted to include more, but due to time and space limitations, we narrowed it down to the three you see featured in this issue. Check them out and let us know if you have a story of your own to share. On a final note, you might have already gathered that this issue's theme is all about transformation, whether it be transforming a sleep cycle, diet, workout, or life. If that's one of your goals for 2015, then I hope you've already started down the path, and that you gain some inspiration from these pages.
Stan Douge
CREATIVE DIRECTOR Melody Tarver
PUBLIC RELATIONS Katie Westbrook
Events
Chelsea Garlock
Advertising Sales Brett Richard 239.330.3924 ads@fitnationmag.com
Contributing writers
Ali "Smash" Duran, Dana Leigh Smith, Dr. Deepa Verma, Joel Morris, Jess Novak, Kathy A. Feinstein, MS, Liza Rhima and Mary Ann Green
Contributing photographers
Allan Hayslip, Brian Tietz, Erik Kellar and Samantha Duffy
So, flexibility is essential to living another day. Connnect
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contributors
Allan Hayslip “All Bottled Up” (pg. 36) Contributing Photographer
Brian Tietz “Fit to be a Hero” (pg. 30) Contributing Photographer
Ali “Smash” Duran “From Russia (To Florida) With Love” (pg. 42) Contributing Writer
Dana Leigh Smith “The Dark Side of Blue Light Electronics” (pg. 16) Contributing Writer
Dr. Deepa Verma “Exercise While You Rest With the CVAC Pod” (pg. 24) Contributing Writer
Erik Kellar FitBook (pg. 46-49) Events (pg. 52) Contributing Photographer
Erika Gilbrech “Fit to be a Hero” (pg. 30) Managing Editor
Jess Novak “All Bottled Up” (pg. 36) Contributing Writer
Joel Morris “What's In Her Gym Bag” (pg. 14) Contributing Writer
ARE�YOU READY TO�SPRING�INTO SEXY�SKIN? E
0 6 R E C E IV
%
OFF
Kathy M. Feinstein, MS “Head Games” (pg. 26) Contributing Writer
Liza Rhima “Ancient Grains” (pg. 18) Contributing Writer
Melody Tarver Creative Director
Samantha Duffy “Oh Em Gee. I'm Having An Epiphany” (pg. 20) “From Russia (To Florida) With Love” (pg. 42) FitBook (pg. 50-51) Contributing Photographer
Mary Ann Green “Oh Em Gee. I'm Having An Epiphany” (pg. 20) Contributing Writer
2015
HAIR LASER AL REMOV
MARCH + APRIL
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GEAR
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HEALTH
TRAIN
WHAT'S IN HER GYM BAG? Charla Goodnight
A
s founder and owner of Time Trial Cycle in Naples, Southwest Florida’s only indoor cycling studio, Charla Goodnight is passionate about nurturing community and “sharing the gift of health and fitness, regardless of age, limitations, or athletic experience.” Her world-class studio caters to all levels, from advanced cyclists to newbies who have never strapped in. Goodnight started her own personal fitness journey at the tender age of 15, and has maintained a lifelong dedication to sharing with others the physical and mental benefits of cycling. A supportive, welcoming environment is key, and her studio is proof — the stadium seating, heart-thumping jams, in-class performance tracking and stats, and top-of-the-line Star Trac Blade ION bikes all make for an unbeatable ride. We wanted to hear Goodnight’s unique spin on training essentials, so she shared with us the gear that helps her go the distance, whether she’s grinding out studio workouts, tough hills, or simply crosstraining on the mat.
Essentia Water and GoMacro Macrobars Proper nutrition is a must for any athlete, especially those hoping to recover quickly and experience minimal soreness. “I always, always, always have something to eat and drink in my bag. Recovery meals are the most important. I also have a pre-made oatmeal-protein blend of my own creation.”
“72 Names of God” App For Goodnight, conditioning the mind and soul is just as important as conditioning the body. Pulling from Kabbalah, the “72 Names of God” app gives the user a meditation from a “deck” of 72 cards, each with its own theme and illustration. "Before I work out, or if I'm struggling, I have to ask myself 'OK, I need to figure out what to do here.' Sometimes I just can't get out of my head, so I need that inspiration."
Aura Cacia Essential Oils Certain compounds in oils can produce curative effects on the body, and their aromatic properties can soothe the mind, which is exactly what Goodnight needs after a long ride or day in the studio. “I don't believe training is just physical. It's about the mind and the senses, too.” For more information on Time Trial Cycle, or to reserve a bike today, visit TimeTrialCycle.com. 12 fitnationmag.com
By Joel Morris
Beats by Dre Endurance work can get monotonous, so Goodnight likes to keep herself in the zone with a little help from Nelly, Eminem, and Dr. Dre. "I work out to any form of hip-hop,” she laughs, “[Especially] something that has a lot of bad words in it!”
Body Language and Onzie Apparel Uniquely bold, colorful fashion meets utility and comfort in Goodnight’s favorite two sports clothing brands. “I love the design and fit. [They] just feel so good [on].”
Orange Yoga Mat Cross-training is important for improving cyclists’ strength and endurance. Goodnight’s go-to? Pilates. Her über-practical yoga mat allows for a variety of stretches and exercises, anywhere, anytime. “I use it [not only] for Pilates, [but also] for core work.”
TRX Trainer with Wall Hanger and TRX Rip TRX elastic trainers offer a portable, low-impact way to work on resistance training whether you’re at home, on the road, or at the studio. “I always have a trainer and door hanger. I’d be screwed if I didn't!”
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GEAR
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HEALTH
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BY: Dana Leigh Smith
BEFORE
hile you may already avoid caffeine after dark to get a better night’s rest, you could be derailing your efforts by checking your Instagram feed or sending off an email before hitting the hay. According to recent a recent study in Proceedings of the National Academy of Sciences, the blue light emitted from electronic devices like tablets, smartphones, and computers could negatively affect sleep quality — and general health — more severely than previously thought. However, fear not, tech addicts. There is a solution! No, we aren’t going to suggest you quit your late-night electronics habit altogether, since that would be totally unrealistic — and because, with f.lux, it’s also unnecessary. As the day progresses, this free, nifty software gradually changes the color of nearly any electronic device’s glow to a warm red, a hue that minimizes blue light’s stimulating effects. To best reap the benefits, you shouldn’t mess with any of the software settings, however; it
14 fitnationmag.com
AFTER
does have some override options, which may come in handy if you ever want to watch a movie or edit photos (sans red tint) after dark. It works on both PCs and Macs, although you might have to use your tech savvy to jailbreak your iPhone or iPad if you want to load the program onto one of them. So why should you worry about blue light emissions, and what makes f.lux such an innovation? According to researchers, basking in a blue-light glow before bed impairs the production of the sleep hormone, melatonin. This makes it more difficult to doze off and shortens the time spent in the restorative REM stage of sleep. But here’s the real kicker: People who are exposed to blue light before bed also report feeling less alert and more tired the next day than those who opt to avoid the blue glow — even after getting a solid eight hours of shuteye. Unfortunately, feeling groggy does more than make it difficult to focus at work; it can also lead to weight gain over time. When you don’t feel rested, ghrelin, better known as the “hunger
hormone,” goes into overdrive, increasing feelings of hunger even when the body doesn’t need food. What’s more, research has found that poor sleep is also associated with depression and type 2 diabetes. The good news is that f.lux is on your side, making it possible to get a good night’s rest without totally falling off the grid after dark. Visit JustGetFlux.com to download the software and start sleeping better tonight.
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GEAR
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Amaranth, barley, buckwheat, farro, kamut, millet, quinoa, spelt, teff. Sounds like a foreign language, but it’s actually a list of healthy foods that are often referred to as ancient grains. You’ve likely seen them on the grocery store shelf and found yourself wondering, “what the heck are these used for, anyway?” Well, as the name implies, these grains have been around for thousands of years (think King Tut days) as a staple of global diets. Today, more attention is being paid to them as health-minded people search out nutrition-rich alternatives to fast foods and convenience eating.
16 fitnationmag.com
TRAIN
According to registered dietitian Noaa Bujanover, ancient grains easily provide more beneficial nutrition than grains commonly consumed in the modern diet. This is “mainly because these are whole grains, which means they are higher in fiber, protein, and other vitamins and minerals,” notes Bujanover. “They can be an important staple for vegetarians to help meet their protein needs as well as for people who need to avoid gluten, since many of these ancient grains are gluten free.” Want to get creative in the kitchen? Most of these ancient grains can be found in bulk at health food
stores, so next time you’re making a grocery list, trade ‘em for your usual cereal, porridge, or rice, or mix them into salads to add some refreshing crunch and texture. Those that can be ground into flour, like teff, make for excellent substitutes in baked goods, breads, pancakes, pasta, and pizza dough, or added to chili, soup, and stew to improve nutritional content and taste. The wonderful thing is, you can’t go wrong — ancient grains incorporated into a modern diet offer both endless variety and tremendous health benefits.
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{ I'm Having an Epiphany! { oday, I had an epiphany. And no, it wasn’t about the plausibility of string theory and the multiverse, or a definitive answer in the great vaccination debate, or the best angle for an Instagram selfie (45 degrees above the head, duh). It was about cookies. Oh, not just any mere mortal-made cookies; I’m talking sublime, bursting-with-flavor, sonnet-worthy chocolate chip with a kiss of vanilla! Divine, angels-singing-on-high coconut chocolate chip! Zesty, feisty, punch-you-in-the-face ginger! These inspired indulgences were interspersed by a sampling of possibly the most decadent chocolate brownie I’ve ever had the good fortune to wolf down, followed by insanely thick, nutty sandwich bread topped with butter and toasted tomato. Um, oh em gee. So what makes all of this flavorful fare unique, and why the heck was I gobbling down treats like I was in training mode for a county fair pie contest? Well, the fact that each taste temptation was gluten-free and flavorful was quite the epiphany. Epiphany Gluten-Free Bakery, that is (see what I did there?). Located in east Naples, Epiphany shares a kitchen with personal chef and caterer Laurie Allmenger and her partner Andrew Nittoso, whose business is also completely gluten-free. In fact, together, they’re a one-stop shop for gluten-free sauces, soups, breads, rolls, and baked goods. 18 fitnationmag.com
While you may have heard a lot of hype about gluten-free products and diets these days, when you ask Epiphany’s baker, Ruth Wardein, and her business partner, Andy Amick, “why gluten-free?” the answer is simple: gluten-free means antiinflammatory. Inflammation has been linked to most major illnesses affecting Americans, such as heart disease, diabetes, cancer, and overall aging. Our diets can either increase the level of inflammation in our bodies or help lower it, and processed foods containing gluten can be hard — even impossible — for some people to digest, leading to inflammation in the intestinal lining. Ruth herself is no stranger to health issues springing from gluten; both she and her father went gluten-free 18 years ago, and she’s been baking healthy versions of “regular” food for her family ever since. And now that she’s turned her talents into a full-time bakery, the Naples community has become part of her extended family, too. Lucky us! Although both Andy and Ruth are the first to admit that their tasty temptations aren’t what they would consider “health food,” per se, their products are “clean” and a fantastic alternative to the overly processed baked goods you’d find at your typical chain supermarket. Bonus: besides being 100-percent gluten-free, many of Epiphany’s treats are also paleo diet-compliant — free from dairy, grains, refined sugar, and yeast. For those of us with food allergies and sensitivi-
ties, Epiphany’s sinful fare, which includes cookies, sweet breads and rolls, brownies, dinner rolls, and cakes, is welcome news for Naples. Finally, a place where health-minded folks can experience the enjoyment of full-flavor treats without the shameful cocktail of remorse and harmful physical reactions! Huzzah! But with all this healthy talk, let’s not forget the most standout thing about Epiphany: the flavors. These are not your run-of-the-mill, tasteless-ascardboard gluten-free goods. Epiphany’s products are so tantalizing, they not only stand up to their “regular,” gluten-filled counterparts, they beat them in a fair fight wearing a blindfold and earplugs. One-handed. While hopping on one foot. Hyperbole? Maybe a smidge, but just ask their growing legion of fans and you’ll find I’m not too far off base. So what’s left to praise that hasn’t already been praised? If you or a loved one are living with food allergies, if you like the idea of supporting a local business living out its passion for high-quality products, or if you just plain want to eat healthier, be sure to stop by Neighborhood Organics and have — yeah, you know what’s coming — an Epiphany. Oh, and while you’re there, be sure to pick up a bag of Epiphany’s gluten-free “My Mix” flour so you can dazzle your family and friends with your own version of the delectable, gluten-free cake in our featured recipe. If they ask, “what’s your secret ingredient?” just tell them it came to you in an Epiphany.
GEAR
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As an integrative physician, health nut, and athlete, I am always searching for natural modalities to boost wellness and fitness. A few months prior to opening my integrative practice, I discovered some information concerning a device called the CVAC pod. Aside from looking like it may transport me to the moon, the strange object piqued my curiosity in regards to its potential use in my own life, as well as the lives of my patients.
range. In essence, it is a hypobaric chamber that prompts the body to compensate for the stressors incurred, which results in conditioning and strengthening of the body from head to toe. It is effective for the same reason athletes who train at high altitude get better workouts, only the effect is compounded: in CVAC, your body is constantly challenged; during a 20-minute session, the altitude changes between 200 and 400 times.
The Cyclic Variations in Adaptive Conditioning (CVAC) pod creates an atmospheric workload, which provides the stressors needed to provoke improvements similar to the effects of aerobic and anaerobic exercise. What does this mean, exactly? The pod effectively simulates exercise, without the exercise. That doesn’t mean it’s a replacement for your workout (there’s no replacement for sweat), but it can be used in conjunction to help athletes avoid overtraining.
I’ve used the CVAC extensively in my practice, and have worked with everyone from pro athletes to regular Joes. They’ve discussed with me at length what their positive experiences with CVAC were like, but everyone has a slightly different take. Former NFL player and current Saskatchewan Roughrider Clifton Smith summed it up best:
So, how does it work? This high-performance altitude simulator creates changes in temperature, air density, and pressure, ranging from sea level to 22,500 feet above, almost as high as the tallest peak in the Andes mountain
22 fitnationmag.com
“My experience inside of the CVAC Pod was interesting because I came in not knowing what to expect. I have a case of insomnia and arthritis/tendinitis in my knees. After my first session in the pod, I slept like a baby that night and my energy improved. After a few more sessions, my tendinitis improved during my training to the point that after a few weeks, my trainer said I
looked night and day with the cuts I was able to make, and he was really impressed with my athletic ability without a lot of pain. The pod was a great experience in the end because of the improvements I felt in my body and the energy that I had on the field — and running around with my kids.”
max — a measure of the maximum volume of oxygen that an athlete can use — in athletes whose only change in training regimen has been to introduce CVAC sessions. Specifically, a study at the University of Hawaii, young elite athletes received CVAC Process exposures for eight weeks. After only 40 hours of CVAC exposure, the athletes experienced on average a 5.2 percent increase in VO2 max. Likewise, an unpublished pilot study out of Stanford University demonstrated the results of four young elite athletes who experienced, at altitude, a 20-percent increase in peak power, a 12-percent increase in blood oxygen saturation, and an 11-percent increase in cardiac output. A validation study performed at the University of Hawaii demonstrated that the challenge created through the transient episodes of lowered oxygen may be the reason CVAC allows the body to become more efficient at utilizing available oxygen.
Without understanding exactly what’s going on with the pod, the whole thing can feel a little bit like a futuristic tale, so I’ll explain in more detail. Let’s get technical for a second: Time in the CVAC pod makes mitochondria, which are powerhouses of the cell involved in ATP production, more robust, which hastens recovery from muscle injury, biogenesis of new cell growth, and lymphatic drainage and toxin removal. A CVAC session places a natural and tolerable stress on the body by dynamically cycling physical stressors like barostress (pressure), thermostress (temperature) and transient, pulsatile hypoxic stress by changing altitude. The body reacts to that stress by improving cellular function. This, in turn, enhances athletic performance and physical endurance. This same effect occurs during exercise, which can be accompanied by muscle tearing, joint stress, and lactic acid buildup, except CVAC sessions are much easier on the body, and allow an athlete to continue to improve energy production on the days he or she needs to rest to avoid overtraining, according to CVAC founder Carl Linton. The ability to work out and rest simultaneously is ideal for working through an injury. The pod was instrumental in my work with pro boxer and Rocky Balboa star Antonio Tarver, with whom I used the CVAC pod to help facilitate recovery from a fractured thumb. His regular physician referred him to me for treatments during his recovery period. After several treatments with the pod, Antonio’s X-rays showed accelerated recovery, and his healing time was markedly reduced. “The CVAC pod's high-altitude simulator mechanism allowed me to maintain effortless physical conditioning since I couldn't actively train,” Tarver said, “which allowed me to be victorious in my last fight, complete with a KO in the 7th round.” I couldn’t have been more thrilled to help him achieve it. While it’s a new technology, the CVAC pod has been shown in early studies to be just as useful as we’ve experienced in my practice. Pilot studies have demonstrated a consistent increase in VO2
Closer to home, these studies all match up with my patients’ personal experiences. “Regarding athletic performance, I have thrown over 75 innings the past year with very minimal soreness following each outing,” Jim Kearschner, a patient and Men’s Senior League Baseball Fall Classic Champion, told me. “I have used the CVAC pod before and after games with great results — it helps reduce inflammation in my joints. As a result of great sleep, I have been able to function at high levels and with increased clarity and awareness.” Athletes aren’t the only ones who can benefit from use of the CVAC pod. Anyone can, especially the deconditioned, and those with certain medical conditions such as diabetes and fibromyalgia. People with obesity, chronic pain, and amputations can have a very difficult time exercising, but CVAC provides the necessary controlled stress that exercise provides to result in cellular and mitochondrial and metabolic efficiency, without the muscle tearing, joint stress, or metabolic waste accumulation found after typical exercise. I have even found CVAC beneficial for patients with asthma and allergies. In fact, it would seem CVAC is well tolerated by just about everybody, from children to the elderly, and there are no contraindications. Additionally, recent evidence shows that the pod may be very beneficial in concussion injuries. While the pod may look a little intimidating and otherworldly, CVAC technology has been identified as having no significant risk to people by numerous Human Research Protection programs at top universities, including Stanford, UC San Diego, Florida State University, and the University of Hawaii. I really believe that anyone and everyone can use the CVAC pod and gain benefit from it. I call it physical and spiritual reawakening and conditioning — it feels like a dance in the air! Personally, it has improved my sleep and energy levels, and all three of my active boys (ages 5, 7, and 9) use it to improve their athletic performance and recover from muscle overuse during sports. The CVAC is a truly phenomenal tool in my practice, in my own life, and in the larger athletic community.
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hen I think of performance anxiety, I remember watching golfing sensation Rory McIlroy in his first appearance at the Masters Tournament in 2009 — and then seeing his fourth-round game disintegrate, taking him down from a four-stroke lead to a tied-for-15th finish. In a post-tournament interview, McIlroy remarked on the weakness of his mental game and the difficulty he had experienced handling the pressure at the storied tournament in Augusta. We’ve all seen it, and many of us have also experienced it: a situation where the perceived PRESSURE feels much greater than the ability to manage it. Y’know — heart pounding, shallow breathing, sweaty palms, and uncontrollable tightening of the muscles. Without even knowing what’s happening, your game spirals out of focus and off the mark. That’s called performance anxiety. Find comfort knowing you’re in good company. Many professional — even Olympic — athletes struggle with the same thing. In fact, research suggests that performance anxiety is the #1 reason athletes seek the services of sport psychology professionals. In my own Naples practice, I see that research validated every day.
leads to anxiety). Bonus: Routines discourage focusing on the past, so your mind stays in the present! Establish a growth mindset. Fear of failure often results in performance anxiety. Shift your mindset to view failure as a learning opportunity. Stay present, stay focused. Avoid the trap of focusing on the win or winning the point. Focusing on the outcome takes you out of the game and lets anxiety creep in. Stay Positive! Use visualization: Days — even weeks — ahead of competition, begin visualizing performing flawlessly. Use as many of your five senses as possible in your visualization. In your imagination, recall the euphoric feeling that accompanies peak performance. The more vivid the image, the better — it can only build confidence! Relaxation, breathing, and focused-breathing. Become masters of them. Practice these daily to maximize your ability to use them in competition. Evaluate the importance of the competition in the broader scheme of life to take the pressure off. Remind yourself that no one is going to die today due to the outcome of this competition.
Prepare. Get a good night’s sleep and eat a nutritious meal prior to competition. Pack your bag and make your checklist. Know where your competition is and how you’ll get there on time. Hydrate.
Remember, practice makes perfect, and most of these tips require a daily commitment before stepping foot on the court or start line as well as during competition, depending on your sport of choice. For instance, a tennis player might develop a pre-serve and between-point routine to maintain focus and reduce anxiety. A cyclist might write an affirmation on a shoe, towel, or hand as a reminder to stay positive. Some sports, such as track, with a lot of time between events, can wreak havoc on an anxious athlete, so visualization and focusedbreathing routines might be the key to staying focused yet relaxed between events.
Routines — develop ‘em! Pre-competition routines, pre-shot routines, between-point routines. Routines help athletes stay focused, because they’re not worrying about the “what-ifs” (which
Begin practicing your PRESSURE strategies now and you will overcome performance anxiety, because your mental game can be just as important as your physical one — just ask Rory McIlroy!
Here’s the good news: you can use several strategies to help overcome performance jitters, though peak performance does require some amount of anxiety to stay sharp. The simple “P-R-E-S-S-UR-E” mnemonic device can help prevent anxiety from reaching detrimental levels and inhibiting performance.
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Photography by Allan Hayslip
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n terms of minor luxuries, is there a more irresistible purchase than a bottle of high-end juice? Juicing is on-trend, and the bright, jewel-like colors of juices (emerald green kales! Ruby red beets!) are so tempting that, even at $6-12 a pop, juicing is an indulgence that doesn’t even really feel indulgent — not the way a croissant does — because it tastes so healthful and fresh. The juices you’ll find at your local grocery or health food shop can bear a bunch of different labels, however — cold-press (juice extracted with a hydraulic press and slow pulverizer without generating any heat), HPP (high-pressure processed), or pasteurized (given heat treatment that destroys harmful microorganisms) — but are any of them really better for you than the others? Or are all of these just variations on expensive, useless sugar-water? The answer is layered. Most fruits and vegetables spend a long time traveling from the farm where they were grown, and just as long, or longer, hanging out in the fridge, waiting for you to consume them. Even local produce may spend a few days riding on a truck into town, and fruit grown overseas is often in transit for weeks on end. All of this waiting degrades the produce’s integrity, losing moisture — along with valuable vitamins and nutrients — to transportation and storage time.
So, if the fruits and vegetables you’re consuming are already diminished in quality because they’ve been sitting around on a truck, does it even matter that you’re throwing a little HPP or pasteurization on top of it? This idea of freshness, and, in fact, the very word “fresh,” has been hotly contested in the last year. Last summer, a judge heard a case against BluePrint, the hyper-popular juice company that Food and Wine has heralded as “the cleanse for foodies.” Take one sip of their product, and you’ll see why: BluePrint’s juices are balanced, flavorful, and delicious. The plaintiff’s claim, however, didn’t have to do with the product’s tastiness — he was instead concerned that juices treated with high pressure processing, or HPP, shouldn’t get to call themselves “unpasteurized” or “raw,” on the packaging, and contended that HPP is as problematic as traditional pasteurization methods, which have been shown in some studies to inactivate probiotics and enzymes. However, the judge dismissed the plaintiff’s case, noting that the very studies he brought to court supported the juice-maker’s side, not his own. There was no actual evidence presented that could indicate that HPP was damaging in any significant degree to the products. The case was promptly thrown out.
Technically speaking, if you’re looking for ideal freshness, you shouldn’t be consuming grocery store produce at all, in juice form or otherwise. In a perfect world, you’d simply breeze out of your home in the morning, pluck fresh vegetables and fruits from your pristinely cantilevered garden, place each berry gently in a wicker basket, then prepare your garden-fresh breakfast. But your life isn’t an Under the Tuscan Sun dreamscape, and that’s not necessarily a bad thing. You’ve got bigger things to worry about than whether the produce you’re consuming is absolutely perfect. In other words, you have a life outside of what you eat.
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Most fruits and vegetables spend a long time traveling from the farm where they were grown, and just as long, or longer, hanging out in the ,, fridge, waiting for you to consume them. This isn’t the first — nor will it be the last — lawsuit against a juice company regarding labeling issues. Questions about how to label the technologies often arise; in the world of juicing, questions currently include whether HPP-treated juice companies can call themselves “fresh” (currently, no), “raw” (yes), or “natural” (yes). Generally speaking, the labels don’t seem to help consumers all that much, since the terms feel interchangeable to anybody but a lawyer or a robot. Despite this, HPP is becoming more and more popular as a method of preserving juices. Traditional pasteurization, which uses heat to kill harmful pathogens (and is still the best bet for pregnant or immuno-compromised juice drinkers), has been shown in studies to destroy some valuable nutrients, whereas Dr. Luke LaBorde, a food scientist at Penn State University, noted that “In general, nutrient destruction during HPP processing is lower compared to heat treatments.” Recently, trendy brands like Liquiteria — which was formerly cold-press only — have started HPP processing their juices. When we reached out to them about this new choice of practice, they declined to comment, stating that they don’t want to discuss the HPP process with the press. Whether they’re afraid of the public’s reaction, drawing attention to themselves in connection to the issue, or have another reason to stay silent remains a matter of speculation. For some, the safest rule of thumb is the fresher, the better, and those consumers prefer to simply eat fruits and vegetables from the farmers market instead of drinking them from a vendor. In fact, if you’re going to go that route, Mind+Matter’s lead dietician, Sam Accardi, recommends “blending your own juice in a high-powered blender, as opposed to using a juice extractor.”
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The cold press method is trending heavily — this process reduces oxidization, which allows juices to be consumed for up to 48 hours after juicing. However, the problem with cold-pressed juice is that you’re often paying top dollar for a juice that’s been sitting around for a couple of days and, arguably, isn’t any better than an HPP juice. As with anything food- and health-related, there are plenty of opinions about whether processing — be it cold press, HPP, or pasteurization — is okay for juices at all. Scientific advancement isn’t the enemy, but there is a range of effects that these various processes can generate, and there hasn’t been enough research conducted concerning the vitamin retention of each plant in these processes to make final determinations just yet. The good news, however, is that all of the food scientists we reached out to unanimously agreed that HPP isn’t actually problematic. “HPP juices are as good (within 95 percent) as fresh juice in terms of taste, vitamin, and color retention, I would say,” Dr. Mukund Karwe, Professor of Food Engineering at Rutgers University, tells us. “Neutralizing enzymes is not such a bad thing. Some of the enzymes turn juice brown during storage — these enzymes have no nutritional value.”
10 percent, which is considered to be a reasonable loss. She notes that most studies find that vitamin A is pretty hardy, whereas folate loss has been observed to be over 50 percent. Interestingly, vitamin content even appears to increase in certain fruits and vegetables through HPP. The vitamin A in persimmons, for instance, actually increased 45 percent after high-pressure processing. What is reasonable when it comes to losing percentages of vitamins? Physician and weight loss expert Dr. Barry Mennen explains his “physician's perspective” on these types of controversies: “We go way beyond the available data in making claims about issues that have no proven clinical benefit — for instance, as a hypothetical, say one preparation method of orange juice allows 78 percent of vitamin C to remain available for absorption, while another prep method allows 96 percent of the vitamin to be available. Yes, there is a difference, but does this have any discernible effect on fitness or health? That would be very hard to prove. The proof of effect is what physicians want to see before recommending any product to our patients.”
Based on current studies, it appears that some individual vitamins are affected by processes more than others. Dr. Laborde notes that “there are slight differences depending on the type of juice and the nutrient studied.”
Whether some additional losses (and occasional gains) in vitamin content are okay by you is a personal choice you’ll want to make when choosing a juicing method — or choosing juice at all. Dr. Mennen believes that you should “drink fresh squeezed when you can. Whenever food is industrially processed, we, of course, lose something. But in the grand scheme of things, an occasional glass of processed juice won’t matter.”
In a comprehensive review, Dr. Diane M. Barrett of UC Davis found that, generally, most nutrients appear to be minimally affected by high-pressure processing — provided there’s no heat processing in addition. For instance, high-pressure processing orange juice appears to only reduce vitamin C by
However, he also reminds us that juice itself often contains a lot of sugars, which can spike insulin levels and prevent fat breakdown, so despite how beautiful the bottles are, perhaps substance should take precedence over style where our health is concerned.
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hether you’re working out a few times a week to stay in shape or training for a marathon, massage therapy sessions should be part of your regimen. Sports massage therapy is gaining popularity as a useful component of a balanced training regimen. It can be used to enhance preevent preparation and to reduce recovery time either during training or after an event. Many athletes have discovered that specially designed sports massage promotes flexibility, reduces fatigue, improves endurance, helps to prevent injuries and prepares the body and mind for optimal performance.
the absorption of nutrients and the removal of waste products from muscles and other tissues. This also leads to a reduction in pain by removing lactic acid and stimulating the production of endorphins.
A 2010 study in the Journal of Strength & Conditioning Research found that even a 30-second massage improved hip-flexor range of motion. Another study demonstrated a notable trend toward decreased muscle soreness in athletes who received massage either before or after exercise.
Mike Maxwell, lead Licensed Massage Therapist for Massage Envy Spa of Naples, says it is important to know that more pressure in a massage does not always make for a more effective massage. “For example, if a runner has recently finished a long endurance race, a lighter massage to foster blood flow will be of maximum benefit to improve muscle recovery and regeneration,” he says. “Each individual has a different idea of what light, firm and deep pressure feels like, so communicating with your therapist during the session is important to help you get the most out of your massage.”
Some of the physical effects of massage for athletes include increased tissue permeability, which helps to open the pores in tissue membranes, improving the exchange of fluids and nutrients throughout cells. Massage also stretches tissues in ways they would not otherwise flex, helping to relieve tension. And by encouraging increased blood flow before and after exercise, massage helps to increase
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In addition to the physical effects on muscle tissue itself, massage induces a sense of relaxation. The generation of heat and increased circulation causes the nerve tissues that sense touch and pressure to be stimulated, which causes a relaxation reflex. Massage also leaves you feeling much less anxious and more invigorated, ready to take on the next challenge.
So what should you look for in a sports massage therapist? Find one who is trained to address all
areas of the body, including common trouble spots such as the Achilles tendon, rotator cuff, hamstrings and lower and upper back. If you have specific areas that are particularly sore after an intense workout or training session, let your massage therapist know, and he or she should discuss some of the techniques used to address those particular spots. “If you aren’t sure what you’re looking for in a therapist or type of massage, don’t be afraid to try different therapists and techniques with each visit,” Maxwell says. “Many of our guests enjoy the varying styles and techniques our therapists have to offer.” Massage Envy offers sports massage therapy geared toward athletes of every kind, from world-class professionals to weekend joggers. Each massage is tailored to the individual’s specific needs, and focus on areas of the body that are overused and stressed from repetitive and often aggressive movements. The massage therapists at Massage Envy can help you find a plan that will work with your schedule, level of activity and budget. To find your nearest Massage Envy Spa location, visit www. massageenvy.com/regions/FL/Southwest-Florida. Massage Envy Spa has locations in Cape Coral, Fort Myers, Estero and Naples.
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As one of the fastest-growing and most unconventional training methods out there, kettlebells, a staple in Russian Olympic athletes’ training regimens for over a century, have finally caught on in America. From competitive lifting to hardstyle lifting (high intensity with few repetitions), kettlebells can be found at most gyms these days and are a unique alternative to traditional dumbbell lifting. But what can you do with them other than just standard swings? Well, a lot, actually! Kettlebells are quite versatile, so only your imagination can limit the variations of exercises. Besides adding extra intensity to any strength-training workout, they’re a great way to burn body fat and build lean muscle. Also, they’re much more challenging than your garden-variety dumbbells; the thick grip and heavy, low-hanging bell make it harder to control (which makes your core and entire body work harder, thus burning more calories). 40 fitnationmag.com
But before you ever start swinging, keep this safety tip in mind: Kettlebells can be dangerous and cause severe injury if you have not been properly trained on how to use them, so be sure to find a local kettlebell teacher whose certification you can verify. Proper form can prevent most injuries. Ali “Smash” Duran is a Certified Kettlebell Teacher (CKT) through the International Kettlebell and Fitness Federation (IKFF). She started training with kettlebells in 2009 with an RKC. In 2013, Ali earned her teaching certification. She instructs group and private classes at Transcendent Fitness and is available for seminars and workshops. Ali has been a competitive kettlebell lifter (girevik) since 2013 and competes nationally with Team Blackburn, an international kettlebell team. She holds ranks in 10-minute long cycle for 16kg and 20kg and in 5-minute sprint double kettlebell long cycle and double kettlebell jerk, both using 12kg kettlebells.
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Enviromental, emotional and physical stress can take a toll on the body and affect health. Marc and Danielle are introducing the local market to an amazing product called Ionix Supreme, combining Adaptogens, antioxidants and nutrients to strengthen the body’s ability to fight the negative effects of stress. 2 out of 3 Americans acknowledge that they handle stress inappropriately. Its rejuvinating, fruit flavored formula contains only the world’s finest natural herbs, botanicals and compounds found in nature and well documented to support mental and physical performance.
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MARCH
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Hooters Half Marathon Fort Myers, Fla. hooterhalfmarathon.com
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Susan G. Komen Race for the Cure 5K Estero, Fla. komenswfl.org
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Naples Coconut Run Naples, Fla. gcrunner.org
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Scope For Hope 5K Fort Myers, Fla. ftmyerstrackclub.com
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Marco Island Half Marathon & 5K Marco Island, Fla. marcoislandhalfmarathon.com
Lehigh Spring Festival 5K Lehigh, Fla. fortmyerstrackclub.com
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7th Annual Miracle Limbs Courage in Motion Benefit Ride Naples, Fla. trekbikesflorida.com/events
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Gruesome Twosome Bonita Springs, Fla. swflymca.com
7th Annual Royal Palm Classic Fort Myers, Fla. trekbikesflorida.com/events
Run for the Music 10K Naples, Fla. gcrunner.org
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One Human Race 5K Naples, Fla. active.com
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Beach Bum 5K Naples, Fla. gcrunner.org
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Everglades Ride Naples, Fla. Naplespathways.org
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Walk for Wishes Fort Myers, Fla. sfla.wish.org
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Color Collier Healthy Run Naples, Fla. safehealthychildren.org
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FGCU Eagle Sprint Triathlon Fort Myers, Fla. active.com
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Immokalee Ride For Literacy TBA, Fla. trekbikesflorida.com/events
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Crippen Sunset Mile & 500 yd Buddy Swim Miromar Lakes, Fla. openwaterfestival.org
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“I Don’t Sweat, I Sparkle!” Glitter 5K Naples, Fla. gotrcc.org
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