mastHEAD cover
publisher
kellyWALGAMOTTE
Page 16
editor
lanaWALGAMOTTE
marketing
April
scotANTHONY
2015
Cover: Dragon Boat Festival Q&A
volume6 NUMBER 04
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 12
page 8
Tid BITS
runnersCORNER
page 10
page 14
supplementREVIEW
page 22 plant Based Foods by markWALGAMOTTE
chiroTALK
page 24 20 Delicious High-Protein Foods
page 16 Dragon Boat Festival
by krisGUNNARS
by kellyWALGAMOTTE
page 26 Nutrition IQ
page 18 Top Ten Home Exercises
by ericKNOCKHAND
by TRAVISMANNY
page 20 5 Components f Physical Fitness
page 13
healthyEATS
by donaldHOLLAND Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness
We are the result of four billion years from a creator who Magazine on: placed us on a water covered rock swinging 10,000 miles per hour around a ball of fusion in a dark and dangerous corner of the universe. You are a human being, a creature powerful enough to take down mammoths and whales, the most dangerous thing this planet has ever seen. Man is the most powerful and limitless being this universe has to offer. We have conquered the land, the sea, the air. We have landed on other worlds. We have met the speed of sound and blasted through it. We have held the power of suns in our laboratories. This is our planet. The same blood that flows through your veins flows through the minds and bodies of every other man on this planet. You are a man without limit, a man that can see his own shortcomings, and overcome them. You can do anything if you put your mind in it. -Author Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com April 2015
Read us online at: www.metrofitnessmag.com
Nutrition Tips 1. Vitamin D and omega-3 fatty acids are the best nutrients for life. 2. Don’t overlook lentils! They’re the king of legumes. They’re CHEAP, packed with protein, folate, potassium and fiber, and give you the best bang for your buck at about $.10 per serving. 3. Every person should try spinach! It has beta-carotene and vitamin C and contains two antioxidants—lutein and zeaxanthin—which are great for your eyes. 4. If you eat 90% healthy foods and 10% fun foods, you really can make everything work. 5. Don’t overcontrol kids when it comes to nutrition. Wait until they are ready and want to reach out. Stay behind the scenes and don’t be preachy. 6. Don’t smoke! After that, avoid soda! Soda should be illegal! It’s just liquid fume—inflammation for your body. And it’s a pure waste. 7. Start dinner with a vegetable. 8. Awareness is the least known secret to health. Be aware of everything you eat and the hormonal consequences to your body and brain. It’ll be easier to navigate foods you should and shouldn’t eat. 9. Listen to your grandmother! Don’t leave the table until you eat all of your vegetables. It’s hard to overconsume veggies, but too easy to overeat grains and starches. 10. Put as much color on your plate and avoid white—white bread, pasta, rice, bread, etc.
Don't brush after eating Don't brush your teeth immediately after meals and drinks, especially if they were acidic. Acidic foods—citrus fruits, sports drinks, tomatoes, soda (both diet and regular)— can soften tooth enamel "like wet sandstone. Brushing your teeth at this stage can speed up acid's effect on your enamel and erode the layer underneath. Waiting 30 to 60 minutes before brushing is a better approach.
To wear a smaller size, gain weight Muscle weight, that is. If two women both weigh 150 pounds and only one lifts weights, the lifter will more likely fit into a smaller pant size than her sedentary counterpart. Likewise, a 150-pound woman who lifts weights could very well wear the same size as a 140-pound woman who doesn't exercise. The reason: Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space. You can get bigger muscles and get smaller overall if you lose the fat. The bulk so many women fear only occurs if you don't lose fat and develop muscle on top of it. Cut back on calories and add weight to your workout to lose inches.
Not all omega-3 fatty acids yield the same benefit. They are further classified into 2 groups - “long chain” such as DHA and EPA, and “short chain” such as ALA (alpha linolenic acid). The long chain fatty acids are the ones that are considered most beneficial. They are readily available from oils of cold water fish such as salmon, sardines, and mackerel. The short chain ALA is found in flax seeds and chia seeds for example.
Best nuts for your diet Almonds, Cashews, Pistachios All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite. The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)
8 www.metrofitnessmag.com April 2015
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supplementREVIEW by: mikeMILLS Shed Water Fast! But Will It Last? Summer time is here, trips to the beach,
good.
river, and pool are upon us, as well as weddings,
Prickly Chaff Flower Extract is naturally
festivals, and parties. Procrastination, combined
derived from a shrub that grows throughout India.
with busy schedules, leave us susceptible to wait-
Prickly Chaff is a potent diuretic that has been
ing until the last minute to get ready. There are
shown to combat urinary tract infections and pos-
natural supplements available that can aid in
sess anti-inflammatory properties. Uva-ursi is a
water loss in as little as three to five days allow-
plant commonly called bearberry. Uva-ursi
ing the bikini or dress that has been in the closet
extract contains arbutin, a natural compound
for the past year to fit comfortably and give the
with strong diuretic and antimicrobial properties.
body a more toned and defined appearance.
Dandelion extract contains powerful diuretic
However, many times these "quick fixes" do not
compounds called taraxasterol that increase the
last and the body goes back to retain- ing water
secretion of excess water. Dandelion is one of the
and feeling bloated a few days later. We are going
most popular natural diuretics. It also works as an
to discuss what supplements are recommended
anti-inflammatory agent and natural treatment
for optimal water loss and how to keep it gone for
for high blood pressure.
Potassium Aspartate is a potassium salt that is
juniper berry is attributed to its essential oil,
to procrastinate this year, exercise for 30-60 minutes
essential for maintaining fluid and electrolyte bal-
especially terpinene-4-ol, which is said to accelerate
daily, eat several small meals throughout the day,
ance throughout the body. Potassium is an essential
the filtration activity of the kidneys.
and drink no less than 8 to 10 glasses of water in a
mineral responsible for a wide variety of metabolic
When combined, all of these ingredients can
functions. As an electrolyte, it aids in the mainte-
help reduce the amount of subcutaneous (under the
nance of enzyme structures and fluid balance.
skin) fluid in the body. Subcutaneous fluid can
Potassium also regulates muscle contractions, heart
reduce the appearance of lean muscle definition and
rate, and blood pressure. Vitamin B6 is essential in
leave a smooth, flat appearance to one's physique.
balancing sodium and potassium levels in the body
Make sure to drink plenty of water to avoid dehy-
and is also responsible for the production of mon-
dration when using a product that contains a blend
amine neurotransmitters such as adrenaline, sero-
of these herbs, vitamins, and minerals. The biggest
tonin, and dopamine. Juniper berry is primarily
mistake one can make is to drink less water when
known as a botanical sup- port for healthy kidneys,
trying to cut water weight. For every gallon of
bladder, urine flow, prostate and urethra, as well as
water a person consumes, the body will excrete a
overall genitourinary tract health in both men and
gallon and a half! In order to keep the water weight
women. The diuretic action of the
off after using one of these products, a minimum of a gallon of water should be consumed daily. Try not
24 hour period, and your body will maintain a dry, lean appearance all year long!
Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
runnersCORNER Speed Training for Marathon Runners Maybe “speed” training is not the best title for this particular article! For most of us, the marathon is a race of “stamina” and “strength”. Running your fastest marathon effort means careful preparation and a systematic approach to establishing a realistic race pace that can be held over the 26.2 mile distance. First and foremost, this discussion is aimed towards runners that have an established training base of at least two to three years of consistent running (approximately 20-40 miles per week). Being successful at the marathon distance is a lot like building a house – a strong foundation is the first phase of the building process. Please note the approach I am describing here is one culled from my own racing experience. There are many viable approaches to marathon speed training and this is just one.
Reflecting back on my own racing career, I feel the marathon is very different kind of foot race. Preparing to run a fast marathon means foregoing faster times at the shorter distances. Part of a marathoner’s preparation is emotional - coming to peace with the fact that shorter race times will most likely be slower than normal during marathon training season. The marathon is race of rhythm, finding a groove and comfortably holding it as long as possible. Our goal is to train as much as possible, stay uninjured, and develop a faster pace per mile over the marathon distance. One workout in particular was extremely effective over the course of my competitive marathon career. It is simple and relatively safe. I performed this workout once a week, starting about 12 weeks before the marathon and ending two weeks before
dragon’sCORNER race day. For this workout to be most effective, it needs to be done on a track. One of the most important facets of this workout is developing a sense of rhythm – knowing how the target race pace will feel when race days rolls around. Here is the basic workout structure: Easy two mile warm up 2 x 2 mile pickups with a very easy mile jog in between pickups. The 2 mile pickups should be done at a pace 10-15 seconds per mile faster than your target marathon race pace. E.g., if you are hoping to run a three hour marathon, your target race pace will be about 8 minutes per mile – your 2 mile pickup should be run in 15:30 to 15:40 (7:45 to 7:50 per mile) with heavy emphasis on consistent lap splits. You don’t want a lot of variance in the lap splits or the mile splits. Remember...steady rhythm! Easy two to three mile warm down. Please notice that the total mileage of this workout is 9 to 10 miles, so make sure the preceding and following training days are easy, shorter distance efforts. Rest is an important component of training. In the overall weekly scheme of training, I focused on three important workouts....the traditional weekend long run (15-20 miles), the above 2 x 2 mile track workout, and an intermediate long run (12-13 miles). Everything else was easy foundation mileage. Avoid “junk” miles (short runs just for the sake of piling up mileage) and strive to run as much mileage as possible on the fewest number of workouts. Pushing the envelope with marathon training also increases the risk of injury. I’m a big believer in incorporating resistance training into your marathon preparation program. Two to three strength training workouts each week will help maintain muscle balance and improve orthopedic range of motion. Good luck with your training and always keep in mind that your longrange health and fitness is what really counts. by: fredKLINGE
Healing for Heels garyDRAGON Many runners will experience heel or foot pain at one time or another. The most common cause of heel and foot pain that I see is a condition called plantar fasciitis. Plantar fasciitis is an inflammation of the plantar fascia, which is the tissue that connects your heel to your toes. Most athletes experience a sharp, stabbing pain to the bottom of their heel or mid foot when getting out of bed in the morning. Symptoms may decrease after taking several steps; however, the first several steps in the morning are very painful. Long-distance running places a lot of stress and strain on the plantar fascia. This repetitive stress can cause micro tears and tightening within the fascia. Runners who suffer from plantar fasciitis typically have tight and weak calf and foot muscles. Physical therapy plays an important role in resolving plantar fasciitis pain. Action Physical
Therapy’s program consists of stretching exercises to decrease muscle tightness to your calf and ankle muscles. We also perform joint mobilizations to increase mobility to any restricted joints in the heel or foot. Once your muscles and joints have been stretched out, we can begin a strengthening program for the lower leg, ankle and foot. If you suffer from heel or foot pain, please contact our office to set up a comprehensive evaluation of your lower leg, ankle and foot. Plantar fasciitis is a temporary problem that can be resolved if treated quickly and correctly. So, if you are suffering from heel and foot pain, don’t let it slow you down. Action Physical Therapy and Sports Medicine will have you “Back on your Feet and Back into ACTION.”
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEATS Sheppard’s pie made healthy robHOWELL This is a classic meatloaf that Quinoa is added too and it changes the texture a bit and adds a nice nutty flavor. Quinoa is my favorite grain because it’s more like a seed then a grain and also has the highest protein of any grain. The Quinoa keeps the meatloaf moist so when a low fat meat is used it won’t be dry. You can also combine different meats to make this or use just beef instead. Serve this with some roasted pureed cauliflower and you won’t even realize you are eating healthy! To Make: Heat oven to 350 degrees Mix all the ingredients together in a large mixing bowl and then form into a loaf on a sheet pan or a loaf pan if you have one. Then top with the topping and cook in the oven for about 1 hours at 350 degrees. Or until the thermometer reads 160 or the center is no longer pink.
Ingredients: 2lb lean (85%) ground turkey ½ cup cooked quinoa 1 teaspoon olive oil 1 small onion, diced small 1 small bell pepper diced 2 large clove garlic, chopped 2 tbsp tomato puree 1 tbsp hot pepper sauce (optional)
2 tbsp Worcestershire sauce 2 egg 2 teaspoons salt 1 ½ teaspoon ground black pepper Topping for meatloaf: (Mix together and top loaf) 3-4 tablespoons Ketchup 1 tsp Shriracha sauce (In Chinese section) can omit if too spicy 1 tsp Worcestershire sauce
we allow God to break down our human pride. As we humble ourselves by admit-
No pain, no gain!
ting we need His help, His forgiveness, His strength and His love, we allow Him to begin the building and healing
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
process in our spiritual lives. It’s not an easy process, but it will give us the endurance and strength we need to carry the weight of the burdens of this life. We might even get strong enough to
Ok, we’ve all heard the old saying, “No pain, no
muscles in order to break down muscle fibers. Of
help others carry their burdens and when that hap-
gain!” While some may carry this to an unhealthy
course you don’t want to literally tear a muscle, but
pens, you’ll realize the pain was worth the gain!
on a microscopic level, the strain
Would that really be a gain? Let me put it this way:
and pain of a good workout causes
using your new found spiritual muscles to make some-
the body to respond in a rebuild-
one else’s life better will give you a whole new sense
ing
right
of purpose and meaning in this life! The Bible puts it
amount of food and rest during
this way in 1 Peter 5:6-7: “Humble yourselves, there-
this healing process and the mus-
fore, under God's mighty hand, that he may lift you
cle will begin to grow in size and
up in due time. Cast all your anxiety on him because
strength. That’s a good thing!
he cares for you.”
manner.
Given
the
Tearing down in order to build up seems counterintuitive at first, but it works, and over time this process can give a person greater endurance and strength. The same principle works in the spiritual extreme, there is truth to the statement. In order for
arena; “No pain, no gain!” In order for us to be spir-
a person to build muscle, whether it’s arms, legs, or
itually toned and fit, we have to first endure the
abs, there has to be sufficient stress placed on the
uncomfortable stress that comes into our lives when
POSITIVE
Quotes-
"I am not going to Heaven because I have preached to great crowds or read the Bible many times. I'm going to Heaven just like the thief on the cross who said in that last moment: 'Lord, remember me.'" -Billy Graham "After climbing a great hill, one only finds that there are many more hills to climb." -Nelson Mandela "At the time I was arrested I had no idea it would turn into this. It was just a day like any other day. The only thing that made it significant was that the masses of the people joined in." -Rosa Parks "Imagination rules the world." -Napoleon Bonaparte "Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it." -Oprah Winfrey "Men are like steel. When they lose their temper, they lose their worth." -Chuck Norris "All the adversity I've had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you." -Walt Disney "Where there is no struggle, there is no strength." -Oprah Winfrey
Q: Dragon Boating (DB), that sounds like a lot of fun. What is it and who can participate? A: Dragon boating is an ancient Chinese sport that dates back 2,500 years. It came to North America about 30 years ago and has been growing rapidly around the world since then. As for what it is, imagine a 40 foot long canoe with a dragon head at the front and a dragon tail at the back. There is a drummer at the front beating a drum with 20 paddlers
16 www.metrofitnessmag.com April 2015
paddling in unison down a race course. Q: Is this a fun race or do you need to be a serious competitor? A: Like any sport, there are many that take is seriously, but the vast majority do it for fun. So much of the success of a dragon boat team is tied to how well the team works together. As a result, the sport is fantastic for team building. Most of the participation comes from local businesses, corporations and com-
munity groups. Grab 20 colleagues or friends and hop in a boat, it is truly as easy as that. The ease of entry into the sport is so minimal. We provide the paddles, lifejackets and boats, you just need to show up ready to have fun and get a little wet. We even provide a 1 hour training session the week leading up to the event to teach your team how to paddle. The majority of participants first enter the sport through a corporate team with a 1 hour practice.
“ At the event there is a fully festivalized expo area including the Walgreens Health & Wellness Village, food and retail vendors, kids area, a beer tent and live music on stage throughout the afternoon. Spectators are free to the event so bring your family and friends to cheer you along and to enjoy the festival.” Q: How long is the race? A: At this event, the course is 400m. This generally takes 2 - 3 minutes to complete the course. Each team will race three times throughout the day and everyone has a chance of winning coveted trophies and medals.
Q: Are you looking for individuals or teams for the races? A: We welcome both. If you have a group of people interested, join in the fun and sign-up today. If you or a couple of friends are interested, there is a pay per seat option available, just give us a call to join.
Q: Can businesses sign up a team to represent their business? A: Absolutely. We even have what is called an Industry Cup Race. This is a special race where all of the teams from a specific industry race against each other for bragging rights. For example, the Law Firm Cup, pitting all of the local law firms against each other to see who wins a year’s worth of bragging rights. Most importantly, the event benefits the Mary Bird Perkins Cancer Center at St. Tammany Parish Hospital. So it presents a great opportunity for a business to come together for some fun and raise money for a fantastic local cause.
For more information, contact Leslie Landry: Mary Bird Perkins Cancer Center at St. Tammany Hospital 985-276-6845 llandry@marybird.com www.gwndragonboat.com/neworleans
Q: What can we expect on Race Day? A: Participants will need to bring clothes to get a little wet, along with a change of clothes. Each team receives a team tent which will be your spot to hang out in all day so you can bring blankets and camping chairs, anything to make your day comfortable. At the event there is a fully festivalized expo area including the Walgreens Health & Wellness Village, food and retail vendors, kids area, a beer tent and live music on stage throughout the afternoon. Spectators are free to the event so bring your family and friends to cheer you along and to enjoy the festival.
Q: Can anyone sign up or is there any special type of training required? A: No experience necessary, it’s for all shapes, sizes, ages and skill level. The beauty of the sport is that anyone can do it. As part of your registration, we provide a practice session with a coach, but otherwise you are good to go.
Q: What are the physical benefits of (DB)? A: Dragon boating is fantastic for developing your core strength. With very little impact, it is great for those with bum knees. It builds strong back muscle, strengthens obliques, abdominal and lats. There has also been a lot of research on the positive effects of the sport for breast cancer survivors. As a sport, the benefits are both physical and mental for those young and old.
TOP 10
HOME EXERCISES Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all. To make these exercises even more fun, you can blast music while you’re doing them. Some you
by: travisMANNY Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:
1/Walking: If the weather is nice, it’s wonderful to get outside and enjoy the scenery while you exercise. However, if the weather has other ideas, you can just as easily get an effective walk- ing workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2/Jumping Jacks: These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3/Pushups: These are probably not the most favorite exercise of many people; and while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky,” and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them
18 www.metrofitnessmag.com April 2015
can even do while watching TV. standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4/Leg Lifts: These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
8/Light Weight Lifting: No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something light, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or water jugs.
9/Dancing: 5 Crunches:
The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6/Jogging In Place: Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you’ll require is a good pair of shoes, to eliminate any stress on your legs.
7/Squats: These are wonderful exercises for your legs and buttocks. If you’re finding them to be too difficult, just try sitting and standing up again from a regular chair. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well and give your overall feeling a boost.
10/Step Exercises: Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!) Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount of membership fees each month. You don’t even need expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You’ll be more likely to keep up with an exercise routine when you’re comfortable, so just get up and start exercising!
5
FIVE
Components
of Physical
Fitness
by donaldHOLLAND
While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.
1 Cardiovascular fitness
and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tired-
Of the 5 components, cardiovascular fitness is the cornerstone
ness.
that creates the pathway to improving your other fitness levels. Cardiovascular fitness is the efficiency with which the body (the heart
In our daily lives, we need cardiovascular fitness to handle the physi-
and lungs) delivers oxygen and nutrients to the required working
cal tasks and all of the "running around" we do.
muscles and transports waste products from the cells over a sustained
A common test of cardiovascular fitness usually involves some
period of time. Or to put it another way, it's the ability of your heart
type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.
2 Muscular strength Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition. In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc. A common test to measure upper body strength is some type of
20 www.metrofitnessmag.com April 2015
or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn't do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging. Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.
4 Flexibility
“ Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.� a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are
Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain. Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in perform-
considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health. There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn't practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings - using skinfold calipers and taking measurements from certain areas of your body.
weightlifting exercise, such as the bench press. Anaerobic
A regular program involving aerobic exercise and strength
weightlifting exercises like the bench press, leg press, shoulder
training can help you decrease your body fat and increase your
press, or bicep curls are examples of the best ways to improve
muscle mass; and thereby, significantly improving your body com-
muscular strength.
position and general overall health and fitness. In conclusion, you now know that being fit is not just about
3 Muscular endurance
being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a
Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it's how long your muscles can do something before getting too exhausted to finish.
few other things. The key is that by understanding the 5 compoing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower
nents of physical fitness, you'll be better able to assess your fitness level and determine what specific health and fitness goals you'd like to achieve.
back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries. Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used. Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.
5 Body composition Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.). Body composition is a better indicator of your Be careful not to confuse muscular endurance with muscular
overall fitness condition than body weight. So understand that
strength. While they can work together, they are definitely not the
your total body weight or what you see on your bathroom scale
same. For many athletes, there may be a need to distinguish
does not tell you how much fat or lean body mass (muscle) you
between muscular strength and muscular endurance. But for
have.
everyday people who want to easily perform their daily routines,
Body composition is useful in helping to determine health
are trying to stay healthy and fit, and just want to enjoy physical
risks. Therefore, knowing your body composition and how it
activities like hiking, biking, or just playing in the park with their chil-
relates to your overall fitness level is essential. An optimal ratio of
dren, muscular endurance plays a major role in fitness.
fat mass to lean mass is a clear indicator of good fitness.
Common testing for muscular endurance can be dynamic
Your body composition is a consequence of the extent that
(the ability to repeat contractions) or static (the ability to sustain a
you perform the other components of physical fitness. In other
contraction). Dynamic tests would be to see how many push-ups
words, when you improve the other four components, it will have
April 2015 www.metrofitnessmag.com 21
Plant Based Foods
by markWALGAMOTTE
For a healthier Lifestyle
A reminder as to why we need them: Diets rich in plants are linked to healthier body weights and weight loss, longer life spans, decreased risk for heart disease, diabetes, cancer, and even Alzheimer’s. They are a source of fiber and critical phytochemicals, nutrients and antioxidants. Pretty convincing! I believe that if we switch gears and make them a top focus at each meal and snack, we can achieve better health.
With countless research studies conclud-
ing the same message this simply cannot be denied: Eat more plants. Plant-based foods include all fruits, vegetables, nuts, seeds, beans and whole grains. According to the CDC, only 33 percent of Americans eat 2 fruit servings per day and only 27 percent eat at least 3 vegetable servings per day, and only 14 percent of adults achieve the recommended amount for both fruits and vegetables combined. There's plenty of room for improvement! Reports indicate that bean consumption has been declining over the past ten years, partly due to reduced consumption of side dishes and fewer meals prepared at home.The average American also consumes less than 1 serving per day of whole grains (brown rice, quinoa, whole wheat, corn, barley, oats).
Salads: Salads are a great and easy way to get the plants in, but as the most obvious choice, they can get old. So here are some additional easy, and everyday tips for gradually eating more plants in your diet: Nuts & Seeds: Snack on nuts or add some seeds: Snacking on up to 1.5 oz, or about 35 almonds, per day can help with overall appetite control during the day, and therefore, weight management. In addition to nuts, the healthy fats, protein and fiber and multiple nutrients such as magnesium in seeds are also satisfying. Add either to yogurt, salads or oatmeal, or grab a handful of nuts with an apple and a cup of green tea for the ultimate energy boost!
Avocados:
Where there would be cheese…grab some avocado instead! Decrease the saturated fat content of cheese by swapping it out with an avocado. It is rich in healthy fats and fiber, while also rich in potassium. It tastes delicious sliced on top of a sandwich or diced in a salad.
Meatless: Go meatless at least once a week (if not more): Instead of a chicken stir-fry, use a cup of edamame beans instead. One cup has 17 g protein and 8 g fiber. Save on time by using frozen stirfry blends, which are just as nutritious and tasty, if not more. Mushrooms:
Blend them in: Mushrooms can be way more than just a stand-alone vegetable. They can be a blended ingredient and a master of
22 www.metrofitnessmag.com April 2015
disguise in certain dishes like tacos, sauces and chilis, making them plant rich meals. They are meaty, filling and bursting with nutrition. Mushrooms are a source of B vitamins, such as niacin and riboflavin, which help our bodies produce energy; selenium and ergothioneine-2 antioxidants that help to protect our bodies’ cells from damage; potassium, copper and vitamin D. In a nutshell, the nutrients in mushrooms are great for healthy glowing skin, our immune systems, energy levels, bones and blood pressure.
Beans:
Eat more beans: If you like beans then eat more of them! There are so many to choose from you'll never get bored of the same old bean. They are rich in folate, fiber and protein. On their own, they taste delicious and are great paired with rice, a little lime juice and fresh cilantro. Or I love to sauté cannellini beans with sliced garlic, olive oil and fresh spinach. They can also be blended in to make a marinara sauce with garbanzo beans in Spaghetti Alla Ceci or blended with an avocado in these Plant Powered Quesadillas. Or, simply rinse and drain from can and add to salads and soups. Aim to include them at least 3x per week.
Roasted veggies: Roasting your veggies gives them a robust, rich flavor and is also one of the easiest ways to prepare them. They taste great hot or cold, so keep them on hand in the refrigerator to plant-power meals or side dishes. Great vegetables to roast include cauliflower, broccoli, Brussels sprouts, carrots, peppers, parsnips and potatoes. Spray with oil and sprinkle on some thyme, rosemary and a pinch of salt. Bake at 425 for about 25 minutes (shake the pan halfway through to avoid burning). Think of plants as the best kind of fast food: bananas, apples, pears, cuties, baby carrots, nuts, pre-made hummus, canned beans, frozen vegetables and even air popped popcorn are just a few grab-and-go examples.
TWENTY
Delicious High-Protein
People argue about carbs, fats, and everything in between. However, almost everyone agrees that protein is important. Eating plenty of protein has numerous benefits. It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few. The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men. However, many health and fitness experts believe that we need much more than that.
here is a list of 20 delicious foods that are 1. Eggs Whole eggs are among the healthiest and most nutritious foods on the planet. They are loaded with vitamins, minerals, healthy fats, eyeprotecting antioxidants and brain nutrients that most people don’t get enough of. Whole eggs are high in protein, but egg whites are almost pure protein. protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
5. Cottage Cheese Cottage cheese is a type of cheese that tends to be very low in fat and calories. It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
high in protein: 2. Almonds Almonds are a popular type of tree nut. They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium. protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
FOODS 3. Chicken Breast Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, the majority of the calories in it come from protein. Chicken breast is also very easy to cook, and tastes delicious if you do it right. protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
7. Milk 6. Greek Yogurt Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is high in many nutrients. protein content: non-fat greek yogurt has protein at 48% of calories. one 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.
Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it. However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein. Milk contains a little bit of almost every single nutrient needed by the human body. It is particularly high in calcium, phosphorus and riboflavin (vitamin B2). protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
by: krisGUNNARS
4. Oats Oats are among the healthiest grains on the planet. They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. protein content: 15% of calories. half a cup of raw oats contains 13 grams, with 303 calories.
8. Broccoli Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables. protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
11. Quinoa
9. Lean Beef Lean beef is very high in protein, and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients. protein content: 53% of calories. one 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
13. Lentils Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients. Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians. protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
17. Fish (Salmon) Fish is incredibly healthy, for various reasons. It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids. protein content: highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
10. Tuna Tuna is a very popular type of fish. It is low in both fat and calories, so what we’re left with is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids. protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.
14. Ezekiel Bread Ezekiel bread is different from most other breads. It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils. Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients. protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.
18. Shrimp Shrimp is a type of seafood. It is low in calories, but loaded with various nutrients, including selenium and vitamin B12. Like fish, shrimp also contains plenty of omega-3 fatty acids. protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories.
Quinoa is a seed/grain that is currently among the world’s most popular superfoods. It is high in many vitamins, minerals and fiber, and is loaded with antioxidants. Quinoa has numerous health benefits. protein content: 15% of calories. one cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
15. Pumpkin Seeds Pumpkins contain edible seeds called pumpkin seeds. They are incredibly high in many nutrients, including iron, magnesium and zinc.
12. Whey Protein Supplements When you’re pressed for time and unable to cook, a whey protein supplement can come in handy. Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss. protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.
16. Turkey Breast
protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Turkey breast is similar to chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious.
19. Brussels Sprouts
protein content: 70% of calories. one 3 ounce (85 g) serving contains 24 grams, with 146 calories.
The Brussels sprout is another high-protein vegetable, related to broccoli. It is very high in fiber, vitamin C and other nutrients. protein content: 17% of calories. half a cup (78 g) contains 2 grams of protein, with 28 calories.
Take Home Message
20. Peanuts Peanuts are incredibly delicious. They are high in protein, fiber, magnesium and many studies show that they can help you lose weight. Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”
protein content: 16% of calories. one ounce (28 g) The importance of eating enough procontains 7 grams, with 159 calories (22). tein can not be overstated. It is the simplest, easiest and most delicious way to lose weight and have a better looking, health body. Period. read more articles by Kris gunnars at www.authoritynutrition.com
April 2015 www.metrofitnessmag.com 25
Nutrition IQ Take the test to see where your nutrition knowledge ranks. by: ericKNOCKHAND QUESTION 1: What has the most calories? a) Burger King Whopper Jr. b) Two Taco Bell Crunchy Tacos c) Dunkin’ Donuts glazed donut d) Starbucks Grande Mocha Frappuccino
ANSWER: D. Starbucks Grande Mocha Frappuccino contains 380 calories; Burger King Whopper Jr. has 340 calories; two Taco Bell Crunchy Tacos has 290 calories; and a Dunkin’ Donuts glazed donut has 220 calories.
QUESTION 2: What is not a good source of monounsaturated fat? a) Peanut butter b) Coconut oil c) Canola oil d) Dark chocolate e) Avocados
ANSWER: B. While coconut oil is a high source of saturated fat, peanut butter, canola oil, dark chocolate and avocados are good-to-excellent sources of monounsaturated fats, which can have a beneficial effect on your health when eaten in moderation and used to replace saturated fats or trans fats.
ANSWER: B. The American Heart Association recommends that people (without documented heart disease) should eat fish (particularly fatty fish) at least twice a week. Fish, especially fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna, is high in omega-3 fatty acids, which research shows may decrease triglycerides. Each serving of fish is 3.5 ounces cooked, or about ¾ cup of flaked fish.
in the garden 35 minutes, dancing for 33 minutes or playing basketball for 17 minutes will burn off all 165 calories!* *Based on a 160-pound person.
QUESTION 5: For people with documented coronary heart disease, the AHA recommends consuming about _____ of EPA+DHA per day. a) 250 mg b) 500 mg c) 1 g d) 1.5 g e) 2 g
ANSWER: True. Best sources of fiber are whole grains (breads, cereals, whole-grain pastas, brown rice—bran has the highest fiber content); nuts and seeds; legumes (dried peas, beans, lentils); fruits; and vegetables.
“It is health that is real wealth and not pieces of gold and silver.” -Mahatma Gandhi
QUESTION 3: About how long does it take to walk off a half-rack of Ribs? a) 30 minutes b) 1 hour c) 2 hours d) 3 hours
ANSWER: C. It takes about two hours to walk off 560 calories—the amount that’s in a half-rack of Original Ribs at Chili’s. QUESTION 4: The American Heart Association recommends that people (without documented heart disease) should eat fish (particularly fatty fish) at least ___ time(s) a week. a) 1 b) 2 c) 3 d) 4
26 www.metrofitnessmag.com April 2015
ANSWER: C. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two kinds of omega-3 fatty acids that can help reduce heart disease. QUESTION 6: How many calories are in a handful of almonds? a) 80 b) 112 c) 144 d) 164 e) 204
ANSWER: D. A handful of almonds has about the same amount of calories (165 calories) as a 12-ounce Negra Modelo Beer, one McDonald’s Sausage Patty and ¾ cup of Frosted Flakes with ½ cup of skim milk. But despite having the same calories as all of these, almonds are healthiest, with high amounts of healthy fats, vitamin E, magnesium and potassium. Working
QUESTION 7: True or false: When foods are processed, fiber is often removed, so white breads, pizza crusts and regular pasta are poor sources of fiber.
QUESTION 8: Which of following has the least amount of calories? a) Medium banana b) Medium apple c) 1 tablespoon of peanut butter d) 2 cups of broccoli
ANSWER: D. Two cups of chopped raw broccoli contains 62 calories; one tablespoon of peanut butter has 94 calories; one apple has 95 calories; and one medium banana has 105 calories. QUESTION 9: True or false: Serving size and portion size is the same thing.
ANSWER: False. Serving size is a standard unit of measuring foods (e.g., one serving is 1 cup of vegetables or 1 slice of bread) that describes a recommended amount of a certain food. Portion size is the amount a person chooses to put on his or her plate. QUESTION 10: True or false: The recommended serving size for chicken, fish or meat is about the size of a deck of playing cards.
ANSWER: True. The recommended serving size for chicken, fish or meat is about the same size of a deck of playing cards (3 ounces); for cheese it is the size of two dominos (1 ounce); for pasta or rice it is the size of one scoop of ice cream (½ cup cooked); and for pretzels or chips it is the size of a cupped handful.
1–4 right: Nutritionally Challenged 5–7 right: Nutrition Novice 8–10 right: Congrats, you are a Food Smartie!
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