Baton rouge health & fitness magazine fall 2013 1 by Geaux Health & Fitness Magazine

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THE ORIGINAL

30-MINUTE

WORKOUT (NO GYM REQUIRED)

We can take it from here... call 225.924.7343

Fertile rescent Brian P. Despinasse, II, M.D. 730 Colonial Drive

Baton Rouge, LA 70806

www.fcped.com

FROM THE EDITOR Lyndsey Lovelady

cover story No Off-Season In Football PAGE 17 FITNESS MODEL: ASHLEY YORK PAGE 07

SUCCESSFUL AGING PAGE 08

Photography by Jessie Arnold Some are born blessed with the high metabolism of a hummingbird and the body of a Swedish supermodel. I am not one of those individuals. I grew up on hearty southern soul food drenched in butter and drowned in gravy, but by the age of 10, I began to notice the negative effects of this diet on the people I loved most in this world -- my family. I began to notice many members of my family were obese or well on their way to plus size, and I was determined not to follow their lead. I promised myself that I would take a different road toward another direction in search of a healthier lifestyle. Likewise, Baton Rouge Health and Fitness Magazine is motivated by a desire to inspire readers to live healthy, not only for themselves, but also for their loved ones. Our focus is to educate readers with information from the point-of-view of seasoned medical and fitness professionals and to encourage their health and fitness awareness. It is time to take charge of your health. It is time to take a step forward toward better health and to start living! BRH&F

EVEN MORE ARTICLES

MAKEOVER STORY PAGE 18

facebook.com/brhealthandfitness Managing Editor | Lyndsey Lovelady Lead Graphic Designer | Krist Norsworthy Graphic Designer | Darrius Adger Graphic Designer | Erica Nettles CONTRIBUTING PHOTOGRAPHERS Jessie Arnold John Oubre Kim Delatte CONTRIBUTING WRITERS

Gabrielle Nickels John Barksdale, D.D.S. Brian Despinasse, M.D. Mary Dobson, M.D. Erin Fulbright Bill Gvoich

Lauren Hill Pamela Labbe Lauren Myers Chris Purvis Britney Temple Lisa Tramontana

4WAYS TO GET FIT FOR FREE IN BR If you want to get in shape for free in Baton Rouge, here are four ideas, made possible by BREC, the Recreation and Park Commission for the Parish of East Baton Rouge.

Go for a Walk, or Climb the Walls

Perkins Road Community Park or PRCP near Kenilworth and Perkins Road offers walking paths, skateboard and bicycle areas, and tennis courts. For a small fee, you can even climb the rock wall.

Jog City Park or Play a Game of Tennis

Free parking at the BREC facility at Baton Rouge City Park at Perkins. Tennis courts are available.

Ride Your Bicycle along a Paved Bike Trail

Park your vehicle at the PRCP and ride your bike along Kenilworth Boulevard from Perkins to Highland and back.

Get Fit with Fido: Visit a Dog Park

BREC’s dog parks are free and open daily from sunrise to sunset. The newest park, Raising Cane’s Dog Park at Greenwood Community Park, located at 13350 Hwy. 19, features a water station, benches and a pavilion. The three other Baton Rouge dog parks include the Burbank Dog Park at Burbank Sports Complex; Raising Cane’s Dog Park at City-Brooks Community Park; and Raising Cane’s Dog Park at Forest Community Park.

CHILDHOOD FITNESS: EXPERIENCING THE JOY OF EXERCISE Obesity among our young people is an epidemic that increases the risk of chronic diseases: high blood pressure, diabetes and high cholesterol. Obese children suffer both physical and psychological damage. A sedentary lifestyle combined with a “supersized” diet of high calorie foods and drinks are obstacles to overcome in order to solve the obesity puzzle. Play is critical to the development of young children. “Play more” and “eat healthier” seems to be a simple cure, but changing our obesitypromoting environment to a healthy environment is a daunting challenge. We are all responsible for the health of our children. There must be accountability. Healthy living will not filter down to our children until more of society gets with the program. One-third of adults are obese and unless they change their lifestyle, very little is going to change with their children. The solution is not an exercise prescription and a diet. Lifestyle

By Bill Gvoich, Medical Wellness Program Director, Spectrum Fitness and Medical Wellness

modification, enabling children to play and experience the joy of exercise, may be the better strategy. Lifestyle modification is also more likely to lead to successful weight control rather than dieting. An effective lifestyle modification model must provide parents and children with necessary skills and knowledge to positively affect behavioral changes toward food and exercise. They need to learn how to effectively change a sedentary lifestyle into an active one. The program should include a team of health and fitness professionals. Every child must pass a physical exam by a doctor. The focus is on the whole family not just the overweight child. Exercise is more effective when introduced in a group setting rather than one-on-one. It should be progressive, build self-esteem, increase selfconfidence and enable children to experience the joy of exercise in a noncompetitive, non-threatening and fun environment.

SHAPE UP WITH FREE FITNESS APPS Before investing in a personal trainer or a formal diet program, check out the free downloadable apps available online for smartphones, from Apple’s iTunes or the Google Play Store. Take control of your fitness and dietary goals from the palm of your hand.

Workout Trainer by Skimble Inc.

FitnessBuddy : 300+ Exercises by Azumid, Inc.

C25K Couch to 5K by RunDouble

Map My Run by MapMyFitness Inc.

Workout Trainer promises to help you achieve your fitness goals with thousands of virtual, step-by-step workouts by expert personal trainers. The selling point? No exercise equipment is needed to use this app. The Workout Trainer makes it easier to work out with audio instructions, progress cues as well as instructional photos and videos. C25K Couch to 5K is a full-featured, two-week trial which includes a Couch-to-5K allowing the user to train depending on the distance he or she plans to run, whether it be a 5K, a half-marathon, a full marathon, etc.

FitnessBuddy : 300+ Exercises provides body building exercises using free weights or weight machines and includes detailed instructions on how to do each exercise. Users can choose routines, which target specific areas of the body specific to their own personal fitness goals. Map My Run features GPS route mapping, voice prompts, real-time states, tracks and records distance, pace and calories burned during the run. Users can even add friends and post progress to Facebook and Twitter.

Calorie Counter and Diet Tracker by My Fitness Pal

This free diet app by My Fitness Pal allows users to manage their daily food consumption and caloric intake. Not only does it include the largest food database of any calorie counter app and a barcode scanner to search the food database for a product, but it also features a recipe calculator, and an online diet data backup in case of a stolen or lost phone. Users may choose from 350 exercises and track their progress via charts, nutritional summaries or detailed reports. Fall 2013 brhealthandfitness.com

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brhealthandfitness.com Fall 2013

MODEL BEHAVIOR

By Erin Fulbright

FITNESS MODEL ASHLEY YORK

Ashley York, a wife and mother of two, recently won Miss Louisiana in the 2013 NPC Louisiana State Bodybuilding Championship. The owner of Ashley Michelle Hair Salon and promoter for the Body by Vi 90-Day Challenge, York began competing in the bodybuilder world in May 2013 but the training began in February 2013. York knew of bikini bodybuilding competitions from friends but never dreamed she would compete in one. That is, not until her husband gave her the motivation by telling her to “just give it a try.” After two weeks of training, and loosing the first pounds of pure fat, York was addicted. “I was amazed and went from one competition that turned into six, then Miss Louisiana and then to Nationals, “she said. “I would have never done it if it wasn’t for [my husband].” York Saturday down to share a little of what drives her as a spirited young mother, a representative for health and fitness, and most importantly, an inspiration to others.

ASHLEY YORK 2013 NPC LOUISIANA BIKINI STATE CHAMPION Photography by John Oubre What are your fitness goals and accomplishments? “My goal was to turn 20 percent of body fat I had on me to 4 percent and I accomplished that in three months. I went on to gain seven lbs. of lean muscle mass in the three months. Went on to win first place in six competitions and win Miss Louisiana. So I completed my fitness goals and will be working on a new goals challenges.” What is your favorite style of training to look and feel your best? “I like to do a mix of weight training and little mix of cardio. I like kick boxing and outdoor running. I change it up because doing the same thing everyday is not good for your body and can confuse it. Once I hit a plateau after two months of working with my nutritionist, I started working closely with my husband and I would YouTube professional athletes’ workouts that I admired.” Do you have a mantra or motivational trick that you use to stay inspired to work out? “Yes my inspiration comes from actually inspiring others and social media has been a huge motivational push for me. Daily I get messages in my Facebook and Twitter, email and texts through people whom I would never think were

watching me and I am actually inspiring as a mother who works and keeps up with herself. And also prayer is a big thing. And the fact that with my husband, we set a goal and he keeps me accountable.” How important is diet and exercise to you? “I use to think that I looked normal in clothes and ate whatever and people would say I had an awesome body. When I changed my diet and spent half the time in the gym, it changed everything. Diet is key. [Diet and exercise] go hand and hand. I see people in the gym and nothing is changing because they are working out with trainers for an hour and then the other 23 hours of the day they are shoving whatever in their mouth. I follow a plan from my nutritionist and eat six meals a day every two hours.” What impact does your physical state have on your quality of life? “It gave me a more positive outlook. When you feel better you can help others. I am a better mother, wife and person because of it, I am happy with myself. I gained a new found respect for the people that take care of their body and time to work out.” BRH&F Fall 2013 brhealthandfitness.com

Photography by Kim Delatte

SUCCESSFUL AGING It’s Never Too Late To Be In Shape By Bill Gvoich Medical Wellness Program Director: Spectrum Fitness and Medical Wellness

Aging is associated with a decline in the body’s ability to perform physically at a high level. This, in turn, creates a negative impact on a person’s quality of life. It is important to realize that this decline is a product of both “disuse” and “age.” People who have been physically inactive for many years will notice a decline in endurance and strength, as well as a change in body shape. There is an increase in body fat and a loss of muscle, which affects their self-confidence in their physical capabilities. Many adults perceive themselves as “too old” to improve. The customary response is to be less active when in reality, those adults should actually do more. They believe that they should “take it easy,” and are surprised when they “suddenly” seem to fall apart. Research studies clearly show that exercise and a healthy diet will slow down, and often reverse, agerelated functional decline. Resistance training two days a week can strengthen muscles, improve bone density and reshape the body. Daily cardiovascular exercise such as brisk walking, jogging, swimming, or cycling can improve heart health, circulation and endurance. Other health benefits include better sleep, more energy, and a sense of emotional and mental well-being. A healthy diet becomes more important with age. The human body is a living engine, which needs food as fuel to meet its nutrient needs. The major culprits in the 08

brhealthandfitness.com Fall 2013

present obesity epidemic are excess sugar, fat and salt. A healthy diet consists of a variety of whole foods that provide lean protein, healthy fats and carbohydrates. Fresh fruit and vegetables provide essential nutrients for good health. Calories count. Before starting any lifestyle change, it is important that a team of health professionals, especially a personal physician, be involved in the process. Small lifestyle changes add up to big results. A high level of fitness and better health are not given—they are earned. BRH&F

20 Minute Turbo: At-Home

workout By Britney Temple

Too busy to work out? Now there is no excuse not to exercise. Get in shape, at home, in just 20 minutes!

There are six total exercises. Do each exercise continuously for one minute. As soon as one exercise is completed, immediately begin the next. When you complete all six exercises, take a one-minute break before starting the next round. Complete three total rounds of exercises with two breaks. Exercises 1. What it is: Explosions What it does: This exercise works the gluteal muscles, quadriceps, hamstrings, lower back and abdominals. What to do: Crouch into a deep squat then jump to a leap off the ground, with or without dumbbells. 2. What it is: Biceps Curls What it does: This exercise works the biceps brachii, brachialis and brachioradialis What to do: Palms should be facing forward using weights while arms slightly hanging with elbows against your hipbones. Lift the dumbbells until your forearm touches your chest. Lower the dumbbells back down in the same motion. 3. What it is: Straddle Situps What it does: This exercise works your upper and lower abs. What to do: Lay flat on your back with your legs in a V-shape. Arms extended overhead and hands together. Using your abdominal muscles you with bring your upper body up to a seated position and extend your arms to touch as far as they can on the ground. 4. What it is: Running in Place - High Knees What it does: This exercise works the hip flexors, abdominal muscles, gluteus maximus What to do: With your feet shoulder width apart, drive your right knee then left knee as high as possible with a running motion. 5. What it is: Military Overhead Press What it does: This exercise works your deltoids and triceps. What to do: Palms facing forward, bring two dumbbells overhead to form a 90-degree angle with both arms at the height of your shoulders. From that position, extend the dumbbells until they touch over your head. Then bring them down in the same motion. 6. What it is: Ab Twists What it does: This exercise works your obliques. What to do: While seated on the floor with knees bent and feet flat on the floor. Holding dumbbells in both hands pressed together, lean back to where your back and floor make a 45-degree angle. Bring the dumbbells to the left and right ride in a twisting motion. The goal is to reach back and touch the floor on each side of your body. BRH&F *Britney Temple is the owner of Fit Lab Fitness a licensed personal trainer and boot camp instructor. Fit Lab Fitness // 1900 North Blvd. // Baton Rouge, LA 70810 // www. fitlabfitness.com

WORD OF MOUTH: How oral hygiene can affect your health. By John Barksdale, DDS

Your mouth is the gateway to your body. Thus, good oral hygiene can affect your life in many ways. There are more bacteria living in your mouth than there are people living on this planet therefore, as dental professionals, we are the human body’s first line of defense. A clean mouth is a vital component to a healthy lifestyle and can help prevent gum disease, which can lead to many health conditions.

THE HEAVY COST OF CHILDHOOD OBESITY Dr. Brian Despinasse

Although the mechanisms remain unclear, “19 States and Territories in the United States have reduced their rates of childhood obesity among low-income preschoolers,” according to the National Center for Chronic Disease Prevention and Health Promotion. Louisiana is not one of those states. Another alarming study released recently revealed that Louisiana is the most obese state in the country, overtaking Alabama for that dubious distinction; the adult obesity rate is at an all-time high of 34.7 percent. Medical literature documents the correlation rates of Childhood/Adolescent obesity well with the rates of Adult obesity. In other words, if you grow up as an obese adolescent you are likely be an obese adult.

UNBLURRING THE LINES: THE “NEW” WRINKLE REDUCTION By Dr. Mary “Meggie” Dobson, Board-Certified Dermatologist

I consider myself a realist. When a patient comes in for a skin exam, I look for common moles and lesions that appear to change or seem suspicious. Patients often ask about anti-aging solutions or products and procedures that can improve their complexions. We all want to look and feel our very best, but at times we can be a little hard on ourselves so I want to send a clear message. We can improve the look and feel of our skin while maintaining its natural, youthful glow. A woman in her mid-60s recently confessed to me that she began to feel invisible in her 50s. This struck me as a terrible state of

Improve your health by maintaining a healthy diet. Reduce the risks of heart disease and diabetes by avoiding sugary snacks and drinks. Not only does proper oral hygiene promote disease prevention, but a healthy, beautiful smile can also improve your self-esteem. Oral hygiene is easily neglected in today’s fast-paced world, but I encourage everyone to make their oral health a top lifestyle priority by visiting their dental professional every six months. *John Barksdale, DDS is a graduate of Misch Implant Institute (two year practicing residency program), Fellow of Misch Implant Institute, Fellow of International College of Oral Implantologists, Fellow of the Academy of Osseointegration, President of the Louisiana Academy of Continuing Dental Education and Clinical Instructor for the Cosmetic Continuum at LSU School of Dentistry BRH&F

In the 2010 survey across America, 78 million adults and 12.5 million children and adolescents were obese. These numbers continue to increase due to poor dietary habits and lack of physical exercise. Obesity and some of its health related problems such as type II diabetes, high blood pressure and heart disease, joint problems, sleep apnea, and cancer represent enormous costs to our current health care system. Today, we spend more than $150 billion on this disease. A study from the Robert Wood Johnson Foundation found that obesity related health care costs could increase by more than 10 percent in 34 states and more than 20 percent in another nine states over the next 20 years. Although the monetary cost of childhood obesity weighs heavily on the economy, the real price we pay isn’t in cash or credit. The real price we pay is our health. BRH&F

reality. “People start to look around or through you,” she said, “and not at you at a certain age.” The cosmetic industry has made significant advances toward keeping our skin looking better. For example, I routinely use the Sciton laser to redefine younger, less porous, better-textured skin in all ages. This machine allows me to take an individual’s face, neck, chest and hands back in time, transforming them into those with a more youthful glow. The Sciton also has a separate broad band light, or BBL, for tunable photo facials which helps to improve redness, brown spots or splotchy skin from long-term sun exposure and damage. There is a five to seven day down time to achieve glowing, brighter, even-toned skin and a more youthful complexion. The Sciton can also treat unwanted facial, underarm, bikini and back hair. In addition to sunscreen and retinoids to protect and rejuvenate skin, Botox and filler injections can also be employed to minimize fine lines and wrinkles. They can also be used to volumize facial

continued page 11

brhealthandfitness.com Fall 2013

I SURVIVED

THE WILL TO LIVE By Lauren Myers

You can see the wonderful impact The Little Gym can have on your child when you join us for a FREE introductory class. Call or schedule your free class online

The Little Gym of Baton Rouge www.TheLittleGym.com\BatonRougeLA 225.757.9930

Experiential learning and physical development programs for children ages 4 months through 12 years

Shelia Hilton knows about doing things on her own. As the founder and owner of Hilton and Co. Dress Shop in Baton Rouge, she is her own boss. But on Sept. 18, 2010, she received some news that she knew she wouldn’t be able to handle alone: she had breast cancer. According to the National Cancer Society, from 2006-2010, almost 3,000 women were diagnosed with breast cancer in Louisiana. Almost 10 percent of those women affected lived in East Baton Rouge Parish. Hilton feels blessed, as her cancer was in the zero to one stage. Admitting that she was “ignorant” about what that meant before the diagnosis, she was excited to learn that because of the cancer’s early stage, chemotherapy was not necessary, only surgery was needed to remove the tumors. Hilton’s doctor credited her diagnosis to early detection, but Hilton gives credit to her daughter Shantrice, who set up the mammogram appointment for her initially.

225-359-9777

6637 NORTH FOSTER DRIVE | BATON ROUGE, LA 70811

A NEW CONCEPT IN CARE

DAILY TRANSPORTATION

continued from page 10 areas that have become diminished over time due to sun, wind, time, gravity and genetics. Each course of action depends on skin type, age, history of scarring from acne or skin cancer, and the desires of the patient. All of these measures are geared to the individual needs of the patient. I want my patients to feel significant and satisfied in their skin. No one should ever feel invisible. BRH&F

“I had determined in my mind, no more cutting on me and calling me saying ‘It’s just calcifications. You’re fine,’” she says of her view on mammograms before the diagnosis. Now, Hilton is adamant about the importance of a yearly mammogram. “Don’t be the silly Shelia that I started to be with skipping a year because a year… can be the difference in your living and your dying,” she said, “something that could be so simple could turn out very serious.” Now, three years in remission, Hilton knows that if it were not for her faith or her family, coping with her diagnosis would have been much harder. She explained that her daughter Cherish took her to her doctor’s appointments while her other daughter Charity cared for her during recovery. She also credits countless other family members with supporting her along the way. Now Hilton doesn’t take a single day for granted. She uses her experience to provide the same support to women going through similar trials and she encourages others to do the same. “Each day that we have, it is a day that God has given us,” she said, “[We have] to take full responsibility for [our lives]. See where there’s a need and be there even if it’s just a word of encouragement for that day.” BRH&F

Fall 2013 brhealthandfitness.com

THE SECRET LIFE OF A MED STUDENT:

LIFE AFTER DEATH

By Lauren Hill, Fourth Year LSU Medical Student

It’s almost midnight on a Friday in the trauma ICU. My chief resident on call and I are awake, standing outside of a room at the end of the hall. Mr. C., a pleasant elderly man who, just the day before, smiled back at us very thankfully for participating in a surgery that saved his life, now lies unresponsive on life support. As a fourth year medical student, this certainly was not my first encounter with death and dying. It enveloped me at this point. I was surrounded by what some would call “bad outcomes.” The unusual thing, however, about Mr. C, at least from my standpoint, was the rapidity of his decline. I had watched patients decline over lengths of time in the hospital before, those who would come in sick and become sicker. You knew their prognosis was not good, and in a sense, both you and they were aware of the course of their health. But such was not the case with this man. I had been in and out of his room several times with the entire trauma team since he went into cardiac arrest and required mechanical ventilation and other life saving measures. As I stood in the background of serious decision-making, one thing was very clear: Everyone involved was equally puzzled. What could have gone wrong? What did we miss? There were just no answers. Doctors are often so full of answers and responses, quickened with confidence from their many years of training. As a student, we watch the exchange between doctor and patient regularly, hoping to emulate this same assuredness in our decisions. So as students, we don our short white coats and practice confident speech using abbreviations, technical phrases and smiling back at patients while secretly knowing we have no idea what we are saying. To the outsider we are perplexing and educated. We are full of knowledge. We cure or we have the tools to do so. But on this night, I watched a man slowly succumb to our shortcomings.

brhealthandfitness.com Fall 2013

We don’t know everything and sometimes whether we treat it or not, the person, our patient, dies. I pulled a chair up outside of Mr. C.’s room that night and watched him from outside the glass. My resident called it “my vigil,” but I feel it is important for someone to witness both a man’s life and his death. The ventilator provided his breath, the medications assured his heart would beat and that his blood pressure would be within a normal range. However, even with the most aggressive of actions, he died Saturday morning at approximately 1:30 a.m. His body was covered with a clean white sheet. The ventilators, crash carts, IV bags and poles were all removed. The floor was swept, the air was cleansed, and another bed was moved into the room. All traces of Mr. C. had disappeared within the hour. When I returned to the unit the next day, a new patient occupied the space. I didn’t stop to look but I hoped as I always do. I hoped that our knowledge, education, confidence and persistence would combine in a serendipitous effort to do for that person what could not be done for Mr. C. I hoped to not only save the body, but to save the life. Clearly, such salvation is not always possible, but it certainly is the mission. BRH&F

FROM FLAB TO FAB: VALERIE’S STORY 53-year-old wife, grandmother and volunteer with

Companion Animal Rescue of Ascension, Valerie Hoffman, lost 40 lbs. and 38 inches since Jan. 8, 2013. She and her husband, Donnie Hoffman, residents of Gonzales, decided to get fit together.

Because she had stopped smoking two years before, Hoffman developed a bad habit of substitute snacking. This new compulsion caused her to gain weight, leaving her uncomfortable, sluggish and suffering from lack of sleep. Now Hoffman exercises a minimum of an hour per day, either walking or running in the morning and sometimes bike riding with her husband in the afternoon. She hopes to run a 5K this fall and maybe join a gym. “I haven’t felt this good in years,” she said. “I have so much energy now!” Hoffman used the Ideal Protein Weight Loss Method to accomplish her body transformation, describing it as “a diet that I could live with.” Her trick to control her sweet cravings is to keep sugar-free JELL-O on hand. Hoffman’s advice to anyone who wants to get fit? Stop putting it off. “The older you get, the harder it is to get those muscles back in shape,” she said. “Once you start taking the weight off, you’ll feel much better.” BRH&F

CORPORATE WELLNESS: A GROWING NEED

By Bill Gvoich, Medical Wellness Program Director - Spectrum Fitness and Medical Wellness Employers nationwide are searching for creative ways to trim their health insurance costs. In their quest for a healthier bottom line, companies are investing in corporate wellness programs to address chronic diseases in the workplace, such as obesity, diabetes, high blood pressure, heart disease and depression. Most of these health issues are the result of a sedentary lifestyle including the “sitting disease” and unhealthy diets. Companies must also deal with work-related injuries and loss of productivity.

Employees receive various incentives to participate in disease management programs including cash, lower health insurance costs, and subsidized fitness memberships. Many companies invest in well-being, but the return on investment is not always clear.

Is there a better way? Corporate wellness programs fall under two general models: the “participation model” and the “outcome-based model.” The participation model rewards people not for outcomes such as a smaller waistline or a drop in blood pressure with exercise and a healthier diet, but instead for merely participating. A more effective wellness program identifies high-risk employees and provides them with the necessary tools to improve their health and quality of life. The people with chronic health conditions use up most of the health insurance claim dollars. The real savings come from keeping these people as healthy as possible and slowing the progression of their disease. The wellness program should include a variety of health professionals: medical staff, exercise specialists, health educators, and physical therapists that focus on work safety and return-towork programs. Design exercise programs to achieve set goals based on the individual’s specific needs as indicated by a fitness assessment and thorough medical exam. The program philosophy is to improve health from the inside out and achieve a higher quality of life. BRH&F

Fall 2013 brhealthandfitness.com

can You reaLLY aFFord to Be Sick?

tHe new trend oF ‘neceSSarY weLLneSS’ Despite all of the controversy surrounding ‘ObamaCare’ and its’ perceived ability to make or break the nation’s ultra-critical healthcare crisis, one fact is abundantly clear no matter what side of the political isle you are on, preventable, lifestyle related disease conditions are literally killing our healthcare system and must be controlled in order for ANY fiscal or political solution to even have a chance at being successful. It is estimated that 80% of the nation’s healthcare dollars are spent on preventable disease conditions. Even if that number was only cut in half, the system would have plenty of funds to treat all of those who really need it.

Lower Your HeaLtHcare Footprint Just as the country has come together to lessen the wasting of energy and natural resources, our ‘carbon footprint’, Americans are going to have to realize the same collective consciousness when it comes to physical health, our ‘healthcare footprint’. Physical activity and good eating habits must change from the minority to the norm in our society. At stake is the financial viability of our healthcare system, both at the national level and among each and every citizen needing healthcare services.

a Baton rouge SoLution With the unenviable position of being one of the most unhealthy states in the country year after year, and with a strong desire to help Baton Rouge do better, several local companies have joined forces in an attempt to pursue their common mission of helping to create a healthier, more ‘health-educated’, more productive, and happier community. For 15 years, Peak Performance Physical Therapy has worked to provide the best physical therapy treatment and rehabilitative exercise services for thousands of injured patients. And by doing Peak has a unique and in-depth understanding of not only how to use exercise to help make injured patients better, but also how to direct exercises in order to prevent pain and injury and encourage movement. Since the late 1990’s, Spectrum Fitness Clubs have been the largest chain of fitness facilities in the Baton Rouge area. With multiple locations to choose from, Spectrum Fitness has strived to provide clean, well-equipped, and easily accessible fitness center locations for those wanting to start, or maintain, an increased level of physical activity.

In the last several years, Peak Performance Physical Therapy has partnered with three of the Spectrum Fitness locations and has shifted the focus and culture of these centers from places where seemingly only the ‘fit’ exercise to more comprehensive ‘wellness’ centers with the goals of educating new and less experienced exercisers, and creating an environment that is inviting, comfortable, and effective for anyone interested the benefits of exercise. Rxercise (pronounced R-exercise), exclusively licensed to Peak Performance and Spectrum, is an exercise program featuring individualized assessments, input from medical doctors (when needed), exercise instruction and supervision, program progression, and education on a variety of exercise related topics. This very unique program was developed specifically from the collaboration of Peak Performance Physical Therapy and Spectrum Fitness and is helping hundreds of participants who are interested in experiencing first-hand what structured, moderate exercise can do for their well-being. Some were referred to the program by their physician or therapist, but many simply heard about it through word of mouth. If you are one of the many ‘inactive but interested’ individuals looking to lower your healthcare footprint and raise both your quality and quantity of life, contact one of the area Spectrum Fitness & Medical Wellness Centers and see what a big a difference a few small changes can make. If you feel that ache, pain, or injury is preventing you from pursuing your wellness activity goals, contact one of the clinics of Peak Performance Physical Therapy and ask for a free assessment. A therapist will you determine the best course of action to get you moving in the right direction.

EAT THIS, NOT THAT:

A HEALTHIER WAY TO DINE OUT Whether you’re splurging on a fine dining experience or a fast food fix, eating out should not become a habit. An expensive meal is often a delicious memory, but will not typically win awards for being diet-friendly. Fast food is notorious for being low in nutrition and high in everything else – salt, fat and calories. Be smart when you eat out. Plan ahead so you can make better choices. Here are a few tips: • • • •

Check out the online menu for “healthy” options. Ask for salad dressings on the side and stay away from heavy sauces and gravies. Always choose grilled or baked rather than fried foods. Drink water rather than sugar- and calorie-laden drinks.

Instead of

Try

Salad w/bacon, cheese and ranch dressing Salad w/grilled chicken and vinaigrette French fries Baked potato Sandwiches with tuna salad, ham, meatballs Sandwiches with turkey or chicken breast Thick-crust pepperoni/sausage pizza Thin-crust veggie pizza Milkshake Yogurt parfait

DECODING THE MYTH

A STICKY SITUATION DO PLU CODES REALLY INDICATE GENETICALLY MODIFIED PRODUCE?

You have this sticker thousand times in supermarkets, but you have never really given it much thought. This sticker is the price look-up (PLU) code sticker attached to those bananas or tomatoes you buy every week in the grocery store. The four-digit number identifies the produce by type and variety, making checkout easier and inventory control more accurate. Over the years, the code system got a little sticky. Designed by the International Federation for Produce Standards in the early 1990s, it outgrew its usefulness. Consumers began to embrace whole and organic foods, while avoiding genetically modified (GM) foods as some studies have associated GM foods with health risks. Therefore, the labeling system had to change. Today, a code that begins with the number nine indicates an organic item. A code that starts with the number eight is a GM product. However, the new coding system did not solve the problem. The “8 label” it is not mandatory and has not yet caught on with consumers, so growers and retailers rarely use it for obvious reasons. Therefore, certain GM products such as corn, sugar beets, zucchini and yellow squash continue to fly beneath the shopper’s radar. So when browsing GM products do not rely on the PLU code. Instead, visit NonGMOshoppingguide.com and study a long list of brands by category. You can also purchase the ShopNoGMO app for your iPhone. BRH&F

Fall 2013 brhealthandfitness.com

HYDRATION 101:

HIGH QUALITY H20 By Erin Fulbright

Our bodies are made up of about 70 percent of water so when it reaches around 20 percent, we are in trouble. The results can be as severe as death. Whether you exercise indoors or outdoors, it is essential to stay hydrated. The best way to do that is to drink water before, during and after a workout. According to FitDay.com, “staying hydrated not only helps with your alertness, controlling appetite, and improving activity and sport performance, but it also keeps every day symptoms like fatigue, headaches and dry skin at bay.” Do not let those flashy sports drinks fool you with their edgy advertisements and the impractical promise that they will help you perform like the athletes sweating bullets of colorful condenSaturdayion in their commercials. Even the best athletes have to refuel with water. Sports drinks are a great during an intense 90 minutes of exercising or as a recovery drink because they replace electrolytes lost during perspiration. But drinking water before your workout and during helps keep your body temperature cool.

brhealthandfitness.com Fall 2013

According to Sportsmedicine.com, “Water regulates temperature, lubricates joints and transports nutrients and waste throughout the body. This makes it that much more important to stay hydrated while working out.” The recommended water intake for exercising is 15-20 ounces two to three hours before working out, then another eight to 10 ounces 10-15 minutes before working out. During the workout, eight to 10 ounces of water should be consumed every 10-15 minutes. Your body is losing water while you sweat and losing the nutrients needed to keep you functioning to the best of your ability. Because nothing keeps you hydrated better than plenty of high-quality H20. The easiest solution is to stay hydrated. Enjoy staying hydrated with these tricks: • Add mints or lime to give flavor • Use frozen berries as ice cubes • Carry a water bottle while exercising • Eat fruits with high water content like watermelon. BRH&F

NO OFFSEASON IN FOOTBALL By Erin Fulbright and Lyndsey Lovelady

There is much more to football than making catches, tackles, interceptions and touchdowns. The key component behind the success of a football player is fitness. Fitness to football is like a parade to Mardi Gras. You simply cannot have one without the other. The abilities of Adrian Peterson, Devin Hester and Reggie Bush originate from the fitness of the athletes. Fitness is the force behind Tyrann Mathieu’s ability to out jump his opponent for an interception giving The Arizona Cardinals possession at the most crucial point in a game. Fitness allows for a quick change of direction on the field as athletes break through the line of scrimmage toward the end zone. The unbelievable catch at the one-yard line, and those 99 yards the athlete ran to score a touchdown on a kick return happened because the player was in shape. When it comes to the Tigers, LSU head coach Les Miles insists his players must be in top shape in order to increase their abilities. “Once they come to a certain point physically, we want to continue to surpass that point so that we can play at a very high level.” Miles said players entering the LSU football program in poor shape are weeks, even months behind. Therefore, maintaining their best physical condition is a crucial part of their daily schedules. “Our guys work out every week of every year; that’s just the way it is,” said Miles. “Players sometimes work out on their own. Many times [players’ workouts are] scripted and scheduled. [Workouts are] anaerobic aerobic [and include] strength and conditioning, and stamina. Their workouts are full-fledged.” According to Miles, the physical health of a player affects them mentally as well as physically. “The two are totally connected. A guy in great condition and ready to go feels mentally adept to learning and doing different things,” said Miles. “Those guys who have questions about their shape don’t necessarily have the confidence to step on and do the work that we need to have done.” Not only does Miles believe fitness is important for his players during their careers as collegiate athletes, but he also encourages them to continue living healthy even after the final play of their senior year. “I want them to understand that this is something that they need to do for the rest of their lives,” stated Miles. “Fitness is important as an immediate short-term advantage for the Tigers. It’s also an important for the rest of their lives.”

In the words of LSU strength and conditioning coordinator Tommy Moffitt “Football is both emotional and mental.” The gist of this mentality comes from the fitness of the player. Moffitt works with the players from January until training camp beings in August and explained his job “is to put good guys on the field.” Moffitt’s summer workouts consist of 12 to 15 different drills, which improve explosiveness, as well as the ability to accelerate, decelerate and change direction on a dime. These drills are the tools he uses to sharpen the Tigers’ claws. “A good base fitness is makes a player very fast and powerful,” said Moffitt. “The player has to be able to run and be explosive.” Moffitt’s sole responsibility is to prepare his players to perform well when working with other members of the coaching staff. The same can be said for Southern University strength and conditioning coach Corliss Fingers. Fingers joined the coaching staff in February 2012 making this her first full season with SU. As with Moffitt, players belong to Fingers most of the summer before being handed over to the head coach. Players who stayed in Baton Rouge this summer participated in a 12-week offseason workout with Fingers consisting of drills, cardio, weights, more cardio, more drills and even more cardio. “If you are out of shape or your cardio is not that great you fall victim to more injuries,” Fingers said. “If the [offensive lineman] is in horrible [cardiovascular shape] they won’t be able to protect the quarterback. We want every practice to be like a game.” Southern SU head coach Dawson Odums relies on Fingers to do her job as strength and conditioning coach, and offers his input only when necessary. “She gives us a competitive edge on the field,” stated Odums, praising Fingers for her role in the improvement of the strength of the Jaguars. A player’s perpetual fitness responsibilities are seemingly endless; they work out year-round to some degree to keep their mind and body in shape. Players do not disappear into the sidelines during the offseason. They sweat expelling mediocrity from their pores because they strive to endure. They rattles cages, push forward through pain toward prosperity. They train. They triumph, and every bead of sweat, every aching muscle, draws them closer to the moment they have been waiting for: Kick off. BRH&F

A MAKEOVER STORY: FROM BEHIND THE CAMERA Brought to You By

By Lyndsey Lovelady

44-YEAR-OLD PHOTOGRAPHER KIM DELATTE is no stranger to working behind a camera. Delatte is a full-time photographer whose specialty is putting the spotlight on the lives and stories of her clients. This time, the focus, is on her. Due to Delatte’s busy schedule, down time is a luxury she cannot afford. “I thought it would be fun [to have a makeover],” admitted Delatte. “It is very rare for me to have the time do something for myself.” Longer locks are more Delatte’s style, but she is quite fond of her brand-new, bouncing bob provided by Happy Hair Salon & Boutique, LLC located at 4415 East Sherwood Forest Boulevard. “I really didn’t have any reservations [about having my hair cut],” she said. “I usually would not go that short but I’m glad I did because I felt like it gave me so much body.” Delatte took advantage of her new threads, provided by Plato’s Closet located at 6765 Siegen Lane. “My husband Scott loved the outcome. He’s happy for me to go through the experience and took me out to dinner to show off my new look,” said Delatte. “Everyone noticed [I had a makeover] and said it gave me a more youthful look. The whole experience really helped me to step outside of my comfort zone.” BRH&F

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8/21/13 8:59 PM

FOUR AU NATUREL

DO-IT-YOURSELF BEAUTY TIPS By Lyndsey Lovelady

Ours is a fad-crazed culture of fanatics obsessed with the latest trends, irritating the not so compulsive until our thoughts turn to philosophical sabotage. “If a planker falls from a tree limb does anyone care?” However, one trend worth an open-arm reception has more and more people going “au naturel.” Organic, whole food markets are popping up in towns across the country, and hobbies such as natural herb gardens are growing in popularity. Not only can eating organic foods make you to feel better on the inside, natural foods can help you look better on the outside.

OLIVE-HONEY HAIR MASK

Dr y, brittle hair can break off leaving your mane as frizzy as Sarah Jessica Parker’s circa 1985 so without further ado.

“ I present to you the homemade hair conditioning repair mask! ” WHAT YOU NEED:

One tablespoon of honey and three tablespoons of olive oil for medium length hair. For short hair, divide the recipe in half. For long hair, double the recipe.

WHAT YOU DO:

Combine both ingredients into a microwavable bowl and heat for 30 seconds or more. The hotter the mask, the more healthy your hair will appear. Remove from microwave and mix thoroughly. Wet hair and squeeze excess water from hair with a towel. Pour the hot mixture onto hair starting at the ends working your way toward the scalp. Thoroughly coat hair, cover with shower cap and leave in mixture for 30 minutes. Now just rinse, shampoo and repeat.

NATURALLY WHITEN TEETH

Why spend $20 on whitening strips when you can whiten your teeth with products you probably have in your medicine cabinet?

ROSE PETAL TONER

This natural alternative to astringent toners soothes your skin and leaves you smelling like a rose.

WHAT YOU NEED:

Organic roses or petals, pure filtered water, Witch Hazel, vitamin E, a pinch of sea salt, a drop of glycerin, rose essential oil, rose hips.

WHAT YOU DO:

Combine Witch Hazel, one-half cup of water, rose petals and rose hips. Bring to a simmer and turn off the heat. Cover and steep the solution for four to five hours. Cool and apply the solution to your face with a cotton ball.

DIY MAKEUP REMOVER:

Good luck finding a remover that doesn’t use harsh chemicals to remove makeup. Better yet, do-it-yourself and make your own with natural ingredients!

WHAT YOU NEED:

extra-virgin olive oil, Aloe Vera Water or filtered water, an empty 20 ounce water bottle, cotton pads.

WHAT YOU DO:

Fill bottle three-quarters full of water. Pour a little less than one-half cup of the Olive Oil into bottle of water. Seal bottle and shake mixture thoroughly. Immediately soak a cotton pad with solution. Close your eyes and gently press the pad against the eyelids. Remove the pad after a few seconds swiping away from the eye toward the ear. The makeup will break down and remove with ease. BRH&F

WHAT YOU NEED:

One tablespoons of baking soda and three drops of hydrogen peroxide.

WHAT YOU DO:

Blend mixture in small bowl and use as toothpaste.

HEELS: How High is Too High? These babies have been around for centuries and still have not lost their allure. High heels. Shoes with amazing powers. Among women, high heels create instant self-confidence and poise. They make your legs look longer and slimmer changing your posture, accentuating your curves making you appear taller and thinner. There are styles for every outfit, every occasion, every mood. Peeptoe. Platform. Stiletto. Strappy. It is hard to resist all those fashionable styles and colors. Men love them, too, mainly

because they find them feminine and sexy. So it is settled. Women and men both love high heels. But is it a good idea to wear them on a regular basis? The answer is no. Any woman who has worn high heels will tell you it is a challenge to keep your balance and your pride intact. One wrong step can result in a twisted ankle or an embarrassing fall. Even if you have mastered the high-heel strut, longterm wear can result in bunions, blisters, foot pain, hammertoe, back aches and knee pain.

Women are never going to kick off their Christian Louboutins for good so enjoy them, but be smart. Do not trade beauty for health. On those occasions when you know you will be wearing high heels for several hours, tuck a pair of ballet flats into your purse for occasional breaks. And once that wedding party or special date is over, go home and treat yourself to a nice, long soak in hot, soapy water. Give those feet a rest before you dress them up again. Fall 2013 brhealthandfitness.com

WEAR THIS NOT THAT: TO THE GYM Yes, you will sweat while working out, but that is no excuse to wear that ratty T-shirt and torn shorts to the gym. If you take your fitness routine seriously, comfortable, stretchy and absorbent fitness attire is well worth the investment.

WOMEN

Wear tank tops that are snug, but not restrictive. Wear sports bras and try spandex or yoga or gym pants in breathable fabrics. Not only do they provide support but they also hold in place those areas that may jiggle a bit more than others.

MEN

Choose an easy-fitting T-shirt or tank shirt, track pants and comfortable shorts. Make sure the shorts have a built-in mesh brief. Guys, you don’t need me to explain this one.

SHOES

It ’s worth it to spend a little extra money on a well-fitting high-quality athletic shoe. Proper arch support and cushion keep your feet comfortable and reduces the risk of injur y.

TILL DEATH DO YOU PART | IS MARRIED SEX, BETTER SEX?

By Gabrielle Nickles It is your wedding day, and you are standing at the altar alongside your soul mate, friend, your confidant. Then reality hits you. You have to make love to this person “till death do you part.” Nevertheless, you remain calm. You know this sex will be the best sex you have had, and it will only get better and better, right? Of course if your chastity belt is still on lockdown or by chance you and your significant other have abstained from physical intimacy until the impending wedding night, there seems to be no better time to steam up the windows than on the highly anticipated honeymoon. “Think of sex as your best one night stand,” said Joie Crear Perry, an ob-gyn. “If only you could do it again and again, and tweak some things. Pretty awesome.” The Center for Sexual Health Promotion at Indiana University conducted its National Survey of Sexual Health and Behavior in 2010. After approximately six thousand people had been interviewed, researchers found 25 percent of married couples from age 25 to age 59 still have sex two to three times per week. In the same category, only 5 percent of singles were getting busy with the same frequency. Perry coins herself as a “pseudo-sex therapist” joking that 90 percent of what she does is sex therapy while only 10 percent is Pap Smear. She is also in her second marriage. “[I was] married seven years the first time, from 21 to 28, and [I am] on year seven now,” Perry said. “Being married gives you a lifetime to make improvements.” “Married couples have better sex because there is no shame, or modesty with us,” said an uninhibited wife of 14 years, Natalie Thurman. Thurman insists marriage makes the sexual – no, the lovemaking experience much easier and apparently - much hotter. “We can verbalize our needs and wants to with no qualms, and have them met,” Thurman said. “To paraphrase artist Ciara, ‘My body is his party,’ and he burns the roof off every chance we get. His body is my playground, and I make sure to ride all the rides.” BRH&F

brhealthandfitness.com Fall 2013