North Atlanta Fit Life

M AR C H / AP R I L 2020

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YOUR LOCAL LOCAL LIFESTYLE YOUR LIFESTYLE •• HEALTH HEALTH••WELLNESS WELLNESSMAGAZINE MAGAZINE

Alpharetta • Johns Creek • Duluth • Suwanee • Peachtree Corners

SEE OUR ARTICLE ON PAGE 6

Visit our NEW WEBSITE: www.northatlantafitlife.com

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FIT FARE PLANT BASED! PAGE 7

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PUT

YOUR FEET IN

GOOD HANDS New Minimally Invasive Bunion Surgery Now Available in Johns Creek!

Benefits of Minimally Invasive Bunion Surgery -vs.- Traditional “Open” Bunion Surgery DR. QUALTIRE’S MINIMALLY INVASIVE BUNION SURGERY

• 4 minimally invasive “poke-hole” incisions • Often doesn’t require sutures • Foot is stable and most patients are immediately weight-bearing • Often less pain and swelling post-operatively • Usually no Opiods needed for pain control

Traditional

Minimally Invasive

TRADITIONAL BUNION SURGERY

• 3-4 inch scar with traditional bunion surgery which can be prominently visible on top of your foot • 2-3 weeks before sutures are taken out after surgery • Can require weeks of non-weightbearing after surgery • Greater trauma to deep tissues may cause pain and swelling • Often requires Opioids for pain control

If you are suffering from an unsightly or painful bunion, Dr. Qualtire would like to help you.

4385 Johns Creek Parkway, Suite 200 Johns Creek, GA030024 Dr. Patrick Qualtire 2

YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

770-418-0456 • ankleandfootcenters.com

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3:8 Juice ………………………

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YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

VISIT OUR NEW WEBSITE! Community Partner links, Events, Blogs and of course, the magazine, all online at www.northatlantafitlife.com We are excited to bring you the NUTRITION issue!

On the Cover: Meet the team from Eat the Frog Fitness! Eat a frog? YES! Opening soon in Johns Creek, we share Justin Wells’ story and explain why “eating a frog” can actually propel you into a great day!

What is this Plant-Based Diet thing is all about? Need a way to start building some plant-based recipes into your menu? In the FIT TIP, Eat the Frog Fitness shares some tips to understand why incorporating Plant-Based foods can benefit our health. Our Plant-Based FIT FARE recipe from 3:8 Juice is a perfect way to start eating healthier. Save the recipes for an arsenal of Plant-Based options.

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juice cleanse will reset your taste buds from their addiction to sugar, oil & salt, help your kidneys and liver perform better, and give your digestive system a needed break. You’ll be amazed how great you feel! You know by now how to register: LIKE & FOLLOW the @northatlantafitlife PAGE on Facebook and Instagram, and LIKE & SHARE the Giveaway POST (or tag a friend on Insta).

HAPPY HAPPY

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Got kids? HEALTHY SMILE, HEALTHY YOU has their nutrition covered, too!

Imagix Dental/Town Center Dental offers great nutritional solutions to keep our children’s teeth healthy and strong.

These are actually great tips for all of us!

We welcome a NEW feature from 55 Fitness, FIT BEYOND 55!

Check out Page 12 for some sage advice to live young at any age.

To your health and nutrition!

CONNECT. ENCOURAGE. INSPIRE!

SUPPORT THESE LOCAL BUSINESSES 3:8 Juice…………………………………………… 7 55 Fitness ……………………………………… 12 Ankle & Foot Centers of Georgia……… 13 Dr. Patrick Qualtire, Ankle & Foot Centers ……………………………………… 2 Eat the Frog Fitness …………………………… 5 Fit Club International ………………………… 4

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uice……………………………………… 11 Structural Based Therapy………………… 4 NorthAtlantaFitLife-MarchApril2020.indd 3 & Foot Centers of Georgia……… 6 Vida Flo…………………………………………… 6

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FIT TIP

Tips to Understanding Plant-Based Foods and Their Benefits

WHAT DOES PLANT-BASED FOODS MEAN? Although your current diet almost certainly contains plenty of plants, a plant-based food diet consists of selecting alternatives to traditional animal-based proteins and processed foods that are consumed daily by many.

While “Vegan” implies an entire lifestyle centered around animal harm reduction, a plant-based diet can include some animal products like butter or honey and is centered around a health/wellness-based approach.

WHY SHOULD I CARE ABOUT PLANT-BASED FOODS? People utilize plant-based diets as a preventive life-style approach to staying healthy, and the biggest benefit is for those with chronic diseases. Scientific studies have shown that switching to a plant-based diet can control, reduce, and even reverse chronic diseases like heart disease, diabetes, high cholesterol, high blood pressure, rheumatoid arthritis, and weight management. It works to fight inflammation across the body and increase energy levels.

WHAT DOES A PLANT-BASED DIET LOOK LIKE? Plant-based diets primarily center around whole foods – foods in their natural state that are not severely processed or refined – in the form of fruits, vegetables, legumes (beans), and nuts. Tubers (like potatoes and root vegetables) and whole grain starches (like quinoa, oats, barley) are also typical. Several excellent plantbased protein options, such as peanut butter (no additives), tofu, flaxseed, chia seeds, soymilk, and tahini, are available to help meet your daily protein needs.

WHERE CAN I LEARN MORE? Best website – NutritionFacts.org Best documentary – The Game Changers (on Netflix) Best scientific study – The China Study (Google it) Best book – How Not to Die (also in cookbook form) Best app – Happy Cow (find plant-based restaurants) Best local podcast – The Whole Health Cure (from Emory) Stephanie Connerat ~ RMA, Emory Sales Manager, Eat the Frog Fitness Johns Creek

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5 YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

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Leap Into Fitness

A

s a toddler, Justin Wells bypassed walking and just started running.

Ever since, he has been active and fit, competitive, and self-motivated. And that smile…it’s infectious! With the birth of his son in 2015, Justin realized working in the restaurant business not only had him working many nights and weekends, but also gaining weight. As a longtime athletic Coach and Competitor, he was inspired to take it to the next level. He became a Certified Personal Trainer and Fitness Coach.

After several years as a trainer/coach and researching opportunities, found Eat The Frog Fitness, opening soon in Johns Creek.

low impact, designed to sustain muscles and joints, and lay the groundwork for long-term health. With a focus on the entire body, no muscle groups or joints are overworked. Each session accommodates each individual with modifications for any fitness level.

Eat the Frog Fitness, Johns Creek, is a family affair, with brother, Jason, in Eat the Frog offers 3 different classes Marketing, sister Stephanie in Account- each day (Strength, Cardio and Flex/ ing, and their mom, Judith, as investor. Core), each consisting of 4 modules They bring this Eat a live frog first thing in the that keep the classes movsense of fammorning and nothing worse ing and ensure variability, ily into everything will happen to you the rest of an IMAX screen to lead they do. Justin bedemonstrations, and the day.” Mark Twain lieves that every heart rate monitors person has a story, and that everyone reporting real time performance. Memdoes not, or cannot, exercise the same bers can take advantage of Coach led way. His mission is to inspire people to sessions mornings and evenings, and the get healthier, help them in every way studio is open 24/7 to accommodate any possible to achieve their fitness goals, schedule. to feel better about themselves and their quality of life.

Justin and the Wells family can’t wait to

“

Eat the Frog Fitness was founded by Olympic athlete, Brian Clay, Gold medalist in the Decathlon in 2008. Utilizing Brian’s training knowledge and experience, the sessions at Eat the Frog are unique because they are purposefully 6

YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

“

share this new fitness concept with our community. They see it as an extension of their own family and welcome you to “take the leap” with them. And with Justin’s cheerful smile greeting you as you walk in, you’ll soon feel like Eat the Frog is a home away from home.

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3:8 Ju Some as we and a the tr smoo love t and g bers o this p

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FIT FARE - PLANT BASED! 3:8 Juice is excited to bring you healthy plant based recipes in each issue of FitLife!

Sometimes it can be hard for families with children to make changes in their diets as we all know how picky eatersthey can be! Try this easy and healthy pasta dish and add a side salad and bread. Making small changes at each meal will also help the transition to healthier meals. Get the kids involved when making dinner and smoothies! Now is the time to start sowing seeds for your spring garden and kids love to get their hands in the dirt and plant seeds. When they see the plants grow and get to taste what they have created, they will be more likely to try those cucumbers or tomatoes! Don’t forget about the herbs too. Fresh basil would be great in this pasta dish!

RATATOUILLE BAKED PENNE Ingredients:

8 oz. dried whole grain penne pasta 2 medium zucchini and/or yellow summer squash, quartered lengthwise and cut into ½-inch slices 2 cups coarsely chopped tomatoes ½ cup chopped celery ½ cup chopped red onion 3 cloves garlic, minced 1 15-oz. can no-salt-added tomato sauce

3 tablespoons balsamic vinegar 2 tablespoons chopped fresh oregano 1 tablespoon chopped fresh thyme ¾ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1 15-oz. can no-salt-added red kidney beans, rinsed and drained

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Directions: 1. Preheat oven to 375°F. Cook pasta according to package directions; drain.

2. Meanwhile, in an extra-large oven-safe skillet cook squash, tomatoes, celery, onion, and garlic over medium 6 to 7 minutes or until nearly tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in the next six ingredients (through pepper). Stir in cooked pasta and beans.

3. Transfer skillet to oven. Bake, covered, 20 minutes. Sprinkle with additional oregano and/or thyme.

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7 YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

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FIT EVENTS

HEART TOT TR Saturd Avalon

RUN TH 1M FUN Saturda St. And Riversid

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March & April RUNNING TREASURE RUN – ANDERBY BREWING 4-MILE ADVENTURE RACE Tuesday, March 3rd @5:30p 110 Technology Pkwy #200, Norcross, GA Part race, part group run, part scavenger hunt, and all fun!

DIRTY SPOKES “CHARLESTON PARK” 6.2/4.3 MILE TRAIL RUN Saturday, March 7th @8:30a Charleston Park, 5850 Charleston Park Rd, Cumming STEP UP RACE TO EMBRACE TOLERANCE 5K Sunday, March 8th @9:00a Newtown Park, Johns Creek RUN YOUR BUNDTS OFF 5K & BABY BUNDT RUN Sunday, March 8th @8:30a Forsyth Conf Ctr, 3410 Ronald Reagan Blvd, Cumming SUWANEE KIWANIS 8th ANNUAL SHAMROCK 5K Saturday, March 14th @8:00a 330 Town Center Avenue, Suwanee

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YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

JEKYLL BREWING RUNNING OF THE LEPRECHAUNS Sunday, March 15th @10:30a Wills Park Pool, 1815 Old Milton Pkwy, Alpharetta

ALPHARETTA SUPER HERO DASH Kids Walking – 10 years old Saturday, March 28th @9:00a Location TBD

WATER DROP DASH 5K Saturday, March 21st @8:00a Chattahoochee Nature Center, 9135 Willeo Rd, Roswell

ANDERBY BREWING’S SPRING BREW 5K (Furkids) Saturday, March 28th @8:00a Anderby Brewing, 110 Technology Pkwy #200, Norcross

CUPCAKE ROAD RACE 15K/5k Saturday, March 21st @7:45a Totally Running (Brannon Crossing ) 405 Peachtree Pkwy, Cumming ATLANTA HUMANE SOCIETY RUN FOR THE RESCUES 5K & FUN RUN Saturday, March 21st @8:30a Suwanee Town Center, Suwanee 5K RACE 4 KIDS HOSTED BY GEORGIA AGAPE Sunday, March 22nd @2:30p Greater Atlanta Christian School Stadium 1575 Indian Trail-Lilburn Rd NW, Norcross

NORTHSIDE HOSPITAL ATLANTA WOMEN’S 5K Saturday, April 11th @8:00a Cheney Stadium, 741 Connally St SE, Atlanta 8th ANNUAL EASTER BUNNY HIGH TAIL 5K Saturday, April 11th @8:00a North Gwinnett Church 4973 West Price Rd, Suwanee RACE TO CURE SARCOMA ATLANTA 5K & FUN RUN Saturday, April 18th @9:00a Suwanee Town Center Park, Suwanee 7th ANNUAL STRAY DOG STRUT 5K Sunday, April 19th @9:00a Newtown Park, Johns Creek

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THE BO Saturda Pinckne 5440 W Peacht

STAR 9 Saturda Town C

HAMM 5K (Habita Saturda 6365 H

YOGA/ ALPHA CLUB 2-4 mil Monda @8:00a Alphar 175 Ro

YOGA A Wedne 5:30p Emory Johns C

YO-GLO Saturd Brooke

HEART & SOLE 5K, FUN RUN & TOT TROT Saturday, April 25th @7:30a Avalon, Alpharetta RUN THE RIVER 5K & 10K RUN & 1M FUN RUN Saturday, April 25th @7:30a St. Andrew Catholic Church, 675 Riverside Rd, Roswell LEMONADE DAYS 5K Saturday, April 25th @8:30a Brook Run Park, 4770 North Peachtree Rd, Dunwoody BOULDER DASH 5K & 10K Saturday, April 25th @8:00a Northside Hospital-Forsyth, 1200 Northside Forsyth, Cumming THE BOOK MOBILE 5K Saturday, May 2nd @8:00a Pinckneyville Middle School 5440 W Jones Bridge Rd, Peachtree Corners STAR 94.1 5 QUESO 5K Saturday, May 2nd @ 8:00a Town Center Park, Suwanee HAMMERS & HEELS ALL WOMEN 5K (Habitat for Humanity) Saturday, May 9th @8:30a 6365 Halcyon Way, Alpharetta

PILATES ON THE GREEN - FREE Thursdays, April 30th – Sept 24th @8:30a Peachtree Corners Town Green 5140 Town Center Blvd, Peachtree Corners TOTAL FITNESS ($4/class) Mon, Wed, Fri, Sat @9:30 Wills Park Recreation Center 11925 Wills Rd, Alpharetta WEDNESDAY WALKERS (Ages 60+) Wednesdays @ 10:00a Park Place Patio, Newtown Park, Johns Creek

COMMUNITY SUNRISE SERVICE Sunday, April 12th @ 7:00a – 8:00a Town Center Park, Suwanee HEALTHY KIDS DAY, Free Family Festival Saturday, April 25th @10:00a – 1:00p Robert D. Fowler YMCA 5600 W. Jones Bridge Rd, Norcross WILD WEEKEND Saturday, April 25th @10:00a - 2:00p Autrey Mill Nature Preserve and Heritage Center

YOGA ON THE GREEN - FREE Tuesdays, April 28 – Sept 29th@8:30am Peachtree Corners Town Green 5140 Town Center Blvd, Peachtree Corners

SUMMER CONCERT SERIES Saturdays, : May 1, June 5, Aug. 1, Aug. 29, & Oct. 3 @6:00p Mark Burkhalter Amphitheater, Newtown Park, Johns Creek

COMMUNITY EVENTS LUCK OF AVALON March 13 @ 6:00 pm - 10:00 pm Avalon, 400 Avalon Blvd.

Alpharetta

TOUCH-A-TRUCK & COMMUNITY SAFETY DAY Saturday, May 2nd @10:00a – 12:00p Johns Creek City Hall, 11360 Lakefield Drive

WALK WITH A DOC Saturday, March 14th & Saturday, April 11th @10:00a Newtown Park, Johns Creek Doctors and patients walk together and talk about Various medical topics.

TASTE OF ALPHARETTA Saturday, May 7, 5:00 – 10:00p Downtown Alpharetta Milton Ave. & Roswell St., Alpharetta

YOGA/FITNESS ALPHARETTA FREE RUNNING CLUB 2-4 miles each meeting Mondays @6:00p - Saturdays @8:00a Alpharetta Community Center 175 Roswell St, Alpharetta

SHAMROCKIN’ FOR A CURE (Cystic Fibrosis) March 21st - 7:00p – midnight Ameris Bank Amphitheatre 2200 Encore Parkway, Alpharetta

YOGA AT THE CREEK Wednesday, March 11 @ 5:30p Emory Johns Creek Hospital, Johns Creek

EASTER EGG DASH SPRING PARK PARTY (10 & Under) Saturday, March 28th @11:00a -2:00p Shakerag Park, 10945 Rogers Circle, Johns Creek

YO-GLOW IN THE PARK, FREE Saturday, April 18th @7:45p Brooke Street Park, Alpharetta

SPECIAL NEEDS EASTER EGG DASH Sunday, March 29th @10:00a Park Place at Newtown Park, Johns Creek

FARMERS MARKETS & FOOD TRUCKS WINTER FARMERS MARKET October 2019 – April 2020 Second Saturday of the month, 9:00 -11:00a Town Center Park, Suwanee ALPHARETTA FARMERS MARKET Saturday mornings April 4 October 31 8:30a to 1:00p Village Green in front of Alpharetta City Hall 2 Park Plaza, Alpharetta

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9 YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

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HEALTHY SMILE HEALTHY YOU!

Nutrition Tips for Your Children’s Teeth Use these food and nutrition tips to teach your child to choose healthier foods and how to take care of their teeth properly.

1. Feed Kids Fruits and Vegetables Fruits and vegetables that have a high volume of water, like pears, melons, and cucumbers, are low in sugar and the crunching they require helps clean the teeth. Try to limit your child’s intake of foods like bananas and dried fruits because they’re higher in sugar, but when your child eats them, be sure to brush their teeth immediately after.

2. Go for Good Sources of Calcium Calcium is known to build strong, healthy teeth. That’s why our dentists recommend including calcium-rich sources like milk, yogurt, cheese, and broccoli in your child’s meals and snacks.

3. Avoid Sugary, Sticky, Starchy Foods Sugary and starchy foods like raisins, dried fruit, granola bars, cookies, hard candies, jelly beans, honey, chewy caramels, and syrup tend to stick to the teeth and are difficult for saliva to wash away. They continuously coat the teeth with sugar, which can result in tooth decay. Children should brush their teeth right after eating these foods. Try to buy foods that are unsweetened or sugarfree.

4. Make Sugar Special When you give your child sweets, serve them as occasional desserts right after a meal. Usually there’s a higher amount of saliva in the mouth at mealtime, which

can help wash these sugars off of teeth.

5. Pick Plain Water Instead of Soda or Juice Juices and sodas contain lots of sugar.

Serving plain water for your kids is safer for their teeth and helps wash away the food particles that can cling to their teeth and cause decay.

6. Brush and Floss Your Child’s Teeth Every Day Be sure to brush your child’s teeth at least twice a day and floss their teeth at least once a day to help remove plaque and food between teeth and below the gum line.

7. Regularly Visit Your Family Dentist Dental experts recommend taking your child for their first pediatric dentist visit no later than their first birthday or as soon as their first tooth erupts through the gums. Then, this should be followed by regular dental checkups and cleanings to prevent, treat, and detect dental problems early.

By: Imagix Dental/Town Center Dental

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11 YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

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FIT BEYOND 55!

Live Young At Any Age!

As we age, our bodies go through changes, and we need to modify our lifestyle for healthy aging. A healthy diet and regular physical exercise are essential to good health at any age. Making lifestyle choices could prevent some health problems, such as diabetes, heart disease, and even some cancers.

Drink fluids throughout the day. You may feel less thirsty as you get older, but your body needs fluids to stay healthy and keep you regular.

Healthy Dietary Tips for Adults 55+: Select high-fiber foods like wholegrain breads and cereals, beans, unsalted nuts and seeds, deeply colored vegetables (like green beans), and fruits.

Strive to be active! Plan physical activities that you enjoy and can do on your own, with a friend, or supportive group of peers.

Stay connected with family, friends, and your community. That way, you can live young and feel great at any age!

Avoid fried foods. Choose broiled, grilled, or boiled options instead.

Drink vitamin D-fortified low-fat milk; milk products; or nondairy soy, almond, rice, or other drinks with added vitamin D and calcium to help keep your bones strong as you age.

Always consult your health care professional prior to altering your diet or beginning a physical fitness routine.

By: Brendan Skeen, 55 Fitness 55 Fitness is a new fitness center designed to meet the fitness needs and improve overall wellness of Adults 55 and older. Opening soon at Ellard Village in Alpharetta.

GRAND OPENING - MARCH 2020

ELLARD VILLAGE SHOPPING CENTER 8470 Holcomb Bridge Rd, Suite 100 • Alpharetta, GA www.55Fitness.com • 470-394-0000 12

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YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

NUTRITION NUGGETS Talk to your kids about the benefits of foods, not the calories. A good example is

“

did you know that blueberries aren’t just yummy, but they protect you from getting sick!?

- Hillary Cecere, Eat Clean Bro

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YOUR LOCAL LIFESTYLE • HEALTH • WELLNESS MAGAZINE

”

“

Every time you eat or drink, you are either feeding disease or fighting it.

- Dr. Mark Hyman

”

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HEALTHY RESTAURANT GUIDE Looking for some new go-to restaurants with a fresh, healthy menu? Our guide was created for YOU! These restaurants offer a healthy menu for all tastes, vegetarian and vegan options, some source ingredients locally, and all have at least a 4-star rating on Yelp.

VITALITY BOWLS

Healthy Restaurant, Smoothies Commerce Street, Alpharetta (770) 680-2519

TRUE FOOD KITCHEN New American, Vegan, Vegetarian 2140 Avalon Blvd, Alpharetta (470) 336-1516

3:8 JUICE & EATERY Smoothies, Juices, Lunch, Snacks, Vegan 5250 Windward Pkwy, Alpharetta (770) 680-2411

AVOCADO VEGAN CAFÉ & JUICE BAR Juice, Smoothies, Vegan, Sandwiches 11105 State Bridge Rd, Ste 140, Alpharetta (770) 752-9333

SALATA

Salad Bar, Wraps, Soup Numerous locations in Alpharetta, Johns Creek, Peachtree Corners

VEGREEN VEGAN FUSION RESTAURANT 100% Vegan 3780 Old Norcross Rd, Suite 106, Duluth (770)495-8828

MY STIR FRY

Fresh Asian Fusion, New American 58 Canton St, Unit 104, Alpharetta (678) 579-5911

2B WHOLE GLUTEN FREE BAKERY

Gluten-Free, Bakeries, Desserts 42 Milton Ave, Suite B, Alpharetta (470) 395-5248

L’THAI ORGANIC CUISINE & WINE BAR Organic, Gluten-free, Vegan Friendly Thai 5450 Peachtree Pkwy, Peachtree Corners (770) 807-7684

CLEAN JUICE

Organic Juice, Smoothies, Snack 2500 Old Milton Pkwy, Alpharetta (470) 361-2035

KALE ME CRAZY

Café & Juice Bar, Vegan options 50 Canton St Ste 101, Alpharetta (470)-509-5744

ZOES KITCHEN

FLAVOR JUICERY

Juice Bars & Smoothies, Acai Bowls 4620 Kimball Bridge Rd, Ste 2, Alpharetta (678) 620-3954

FRESHII

Salad, Fast Food, Vegetarian 12460 Crabapple Rd, Alpharetta (470) 233-7036

HERE’S TO YOUR HEALTH!

If your restaurant offers healthy and vegan options, and would like to be listed on our guide, please contact info@ northatlantafitlife. com

Fresh Made Mediterranean, Vegan Options Numerous locations in Johns Creek, Alpharetta

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Join the Robert D. Fowler Family YMCA and gain 100% support with your goals.

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Robert D. Fowler Family YMCA 5600 W. Jones Bridge Road Peachtree Corners, GA 30092 (770) 246-9622 www.ymcaatlanta.org

Join us on Saturday, April 25 for Healthy Kids Day, a FREE FAMILY FESTIVAL open to the community!

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