Metro Fitness April 2016

April 2016

Page 16

Dragon Boat Racing Comes to Madisonville Get Ready for the

Adventure! Join the fun on Saturday, May 14th

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GaryDRAGON AshtonHARRIS Kris GUNNARS chrisTIBLIER chrisTIBLIER chrisTIBLIER Fred KLINGE MarisLEE Dr. LisaLOESCHER TravisMANNEY Mike MILLS mikeMILLS mikeMILLS mikeMILLS Lauren PARTLAN melissaBRELAND

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page 10 page 76 page 910 page page page10 page page66 runnersCORNER Tid BITS FITNESS healthy EATS spiritual runnersCORNER runnersCORNER Tid BITS Tid BITS page 88 page page page 12 10 page page88 page page12 12 supplementREVIEW spiritualFITNESS runners CORNER supplement REVIEW supplementREVIEW supplementREVIEW spiritualFITNESS spiritualFITNESS page page 13 page912CORNER Chiro Talk dragon’s areaRACES page page12 12 Chiro ChiroTalk Talk

by Dr. kristinSMITH

by Dr.

by Dr. kristinSMITH kristinSMITH page 12 Reduce Snoring page 17 Eggs What’s the Difference byWhat’s Dr. LisaLOESCHER page page17 17 Eggs Eggs What’s the theDifference Difference by krisGUNNARS by krisGUNNARS by krisGUNNARS page 13 Carbs in Retrospective

by MarisLEE page 18 9 Fitness Myths Exposed page page18 18 99Fitness FitnessMyths MythsExposed Exposed by travisMANNY page 14 Esthetic MD Med Spa by travisMANNY by travisMANNY

NOTES INSPIRATIONAL Inspirational NOTES NOTES NOTES INSPIRATIONAL INSPIRATIONAL

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Page 14 our cover story on page 16.

Page 14 Page 14

page 20 Pets & Your Medicine Cabinet page page20 20 Pets Pets&&Your YourMedicine MedicineCabinet Cabinet

by Dr. lizaLEDET, DVM

by Dr.

by Dr. lizaLEDET, DVM lizaLEDET, DVM

page 16 Dragon Boat Races

in Madisonville page 22 Running Fundamentals page page22 22 Running RunningFundamentals Fundamentals by aaronPOTTS by aaronPOTTS by aaronPOTTS page 22 White vs. Wheat: The Real Difference page 28 The Bitter Truth About Fructose Bitter by LaurenPARTLAN page page28 28 The The Bitter Truth TruthAbout AboutFructose Fructose by krisGUNNARS by bykrisGUNNARS krisGUNNARS page 24 Top Seven Unhealthy Foods Like the 15 Plague page 13 to Avoid page page page 15 15 page page13 13 areaRACES healthyEATS

by KrisGUNNARS RACES area areaRACES healthyEATS healthyEATS kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher Like Metro Fitness

Inspiration is a profound feeling that precedes change. It’s like a window through Like LikeMetro MetroFitness Fitness Magazine on: Inspiration Inspirationisisaaprofound profoundfeeling feelingthat thatprecedes precedeschange. change.It’s It’slike likeaawindow windowthrough through Magazine Magazine on: on: which we may be able to see the life we could have. It can give us the ability to Like Metro Fitness Magazine shake, tipping the Terror gripped thetoto which whichwe wemay maybe beable abletotosee seethe thelife lifewe weto could could have. have.

ItItcan canleaf. give give ususthe theability ability recognize that changing our life begins with the way weitthink, on dewchanging drop as gravity pulled towardssince the our recognize recognizethat thatchanging changingour ourlife lifebegins beginswith withchanging changingthe theway waywe wethink, think,since sinceour our edgecreate of the leaf, unknown.

As the sun create rose, a dew became thoughts ourdrop actions, andaware our actions the towards life we the could have. thoughts thoughts create createThere our ouractions, ouractions actions create the the life life we wecould could have. have.

Why?create Why was this happening?

Things were of its surroundings. itactions, sat on and aand leaf,our For some, inspiration comes from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environdo whatever it could Immersing toImmersing cling to the leaf, but itwithin was noour use.environFinally, it comfortable.

Things were Why did they catching the inspiration sunlight and comes throwing itfrom back For Forsome, some, inspiration comesfrom experiencing experiencing aaconnection connection totosafe. nature—the nature—the oceans, oceans,to rivers, rivers, and andforests. forests. ourselves ourselves within our environment canofbe powerful joyful wetolong to sustain.

ForThe others, it may come the belief that canDown, succeed let go,from surrendering to the pullifofwe gravity. downatitchanging fell. Below our there have change?

Why? Why? dew drop out.

Proud its asimple beauty,and it was very feeling ment mentcan canbe beaitawere powerful powerful and andjoyful joyfulfeeling feeling we welong long to tosustain. sustain.

For ForItothers, others, ititmay maycome comefrom from the the belief beliefAthat that ififwe wecan can succeed succeed at changingour our to be ato mirror. reflection itself seemed toatchanging be up to reached theare edge of thefeeling leaf. was terrified, content. otherour dew drops, habits,Around we can achieve dreams—whether they about better, having seemed more energy do things withofour loved ones, orcoming even just meet dew drop.

Closer andwith closerour theyloved cameones, together finally... certain thatare it would befeeling smashed into a having some on we the leaf and our some on other habits, habits, wesame can canachieve achieve ourdreams—whether dreams—whether they they are about about feelingbetter, better, havingmore morethe energy energy totodo do things things with our loved ones,ororuntil even even just just performing better sports, or at school.

The fear transformed into a deep rejoice as the tiny dew drop merged thousand pieces below, sure that this was leaves round about.

Theindew drop work was sure performing performingbetter betterininsports, sports,work workororatatschool. school. withAnd billions of other The tiny dew drop found in ayou The day hadtaking only just begun and each the day. that it was the best, the most special dew Once you are inspired to change, the keythe to end. success is in small steps when you dew finddrops. yourself reaching your firstitself goal, Once Once youare are inspired tochange, change, thekey key totosuccess success taking taking smallsteps steps each eachday. day.

Andwhen when you youfind find yourselfreaching reaching your your first first goal, goal, you vastAnd pond and realized theyourself importance of friends.

Never again willyou I be end had comeisis soinin quickly.

It small seemed so unfair. drop ofyou them all. inspired Ah, it was to good to be athe dew may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a alone said the dew drop.

It seemed so meaningless.

It tried desperately drop.

The wind rose and the plant began may maywant wanttotoslow slowdown downfor foraamoment momenttotoenjoy enjoywhat whatyou youhave haveaccomplished. accomplished.That Thatisisbecause becauseone oneofoflife's life'sgreatest greatestpleasures pleasuresisisininachieving achievingaa goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown goal. goal.By Bytaking takingthe thetime timetotosimply simplyexperience experiencejoy, joy,you youmay maydiscover discoverthe thesource sourceofofinspiration inspirationfor foryour yournext nextchallenge! challenge!- -Author AuthorUnknown Unknown

The Dew Drop

God Bless,

God Bless,

God GodBless, Bless, Kelly KellyWalgamotte Walgamotte Kelly KellyWalgamotte Walgamotte (985) (985)778-6171 778-6171• •metrofitness@live.com metrofitness@live.com

(985) (985)778-6171 778-6171••metrofitness@live.com metrofitness@live.com

4 ∙

Competitors in the 2015 Cover: Trainer’s Choice International Dragon Boat Cover: Trainer’s Choice Cover: Trainer’s Choice

by Liz Maddox Race. Read more the races in

by Liz Maddox

by Liz Maddox

∙ April 2016

Read us online Readat: us online at: Read Read us us online online at: at: www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com October 2015 www.metrofitnessmag.com 5 www.metrofitnessmag.com 55 October October2015 2015 www.metrofitnessmag.com

TID BITS DOES FASTED CARDIO REALLY BURN MORE FAT?

more fat compared to exercising with fuel in the tank. Why? Once we eat, insulin (which regulates the breakdown of fat) increases in our body. And, according to some research, higher insulin levels have been shown to suppress fat The answer is yes and the answer metabolism by up to 22 percent. is also no. It’s effective, but it’s not However, research has demonstrated that fasted cardio does sustainable. Some studies have not increase fat burning over found that exercising in a fasted state can burn almost 20 percent a 24-hour period. While your

muscles adapt to using more fat when you exercise, you don’t actually lose more fat overall on the days that you exercise compared to days that you don’t. Another study suggests that ingesting carbs before working out increases the post-exercise “afterburn” effect more than the fasted state. That means more calories burned throughout the day, not just during your sweat session.

SPINACH FACTS

Spinach provides a low calorie, nutrient dense option to add to many different recipes, or to use in a simple salad. Spinach is a good to excellent source of vitamins A, C, and folate, as well as minerals such as manganese, magnesium, calcium, zinc, and iron. It is also a good source of fiber and even contributes a small amount of protein to the diet.

Spinach also contains many lesser known antioxidant compounds such as flavonoids. Antioxidants are crucial to our body’s natural defenses, helping reduce the risk of cancer. Not enough?

Spinach may play a role in the slowdown of the aging process, and help to maintain brain function. These potential health benefits, along with the proven nutritional benefits of spinach make it a must-have in your diet.

IS PICKING YOUR NOSE BAD FOR YOU?

When you ‘PICK YOUR NOSE’ Your finger is coming in contact with this ar terial network which is carrying blood to your nose. Most of the time, you damage it causing the ar teries to leak which you experience as a nose bleed. You are also transmitting germs to your nasal passages and in turn respiratory tract. In addition, there is a rare possibility of the spread of infection from the area between the nose and upper lip (medically called ‘the dangerous area of the face’) to a par t of the brain called the ‘cavernous sinus’. But, this is extremely rare. So, yes it definitely BAD for you.

DEPRESSION: STEPPING OUT OF YOUR COMFORT ZONE As painful as it is, depression can become comfortable in a “devil you know” kind of way.You know what to expect, for the most part.You know the pain, you’re in the pain, you

OBESITY IN KIDS

can predict that tomorrow will be more of the same. The idea of stepping out of this comfort zone can be quite anxiety provoking.

Steven Hayes, a psychologist said, “If you keep doing what you’ve always done, you’re always going to get what you’ve always gotten.” So, if you find you’re able to do something (even very slightly) different, congratulate yourself. There’s a good chance whatever you’re experiencing will come with anxiety because anxiety accompanies uncertainty. Anxiety may be telling you’re stepping out of the familiar routine of depression, so acknowledge your courage and try to bring such experiences forward in your journey.

habits of eating and exercising. An obese adolescent must therefore, learn to eat and enjoy healthy foods The problem of childhood obesity in the United in moderate amounts and to exercise regularly to States has grown considerably in recent years. maintain a desirable weight. Parents of an obese Between 16 and 33 percent of children and adoles- child can improve their child’s self-esteem by cents are obese. Obesity is among the easiest medi- emphasizing their strengths and positive qualities cal conditions to recognize but most difficult to treat. rather than just focusing on their weight problem.

Unhealthy weight gain due to poor diet and lack When a child or adolescent with obesity also has of exercise is responsible for over 300,000 deaths emotional problems, a child, and adolescent psychiaeach year.The annual cost to society for obesity is trist can work with the child’s family physician estimated at nearly $100 billion. to develop a comprehensive treatment plan.

Obesity frequently becomes a lifelong issue.The Such a plan would include reasonable weight loss reason most obese adolescents gain back their lost goals, dietary and physical activity management, pounds is that they tend to go back to their old behavior modification, and family involvement.

6 ∙

∙ April 2016

MELT FAT THE FASTEST WITH HIT

HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods.

As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training, in a fraction of the time.

Regular aerobic training (although beneficial for fat burning) can place the body into a steady state in that the same pace is maintained throughout. This means the body has adjusted itself to the speed it is going and will try to conserve calories.

With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so.

An example of a HIIT workout is as follows: • Using cycling as an aerobic method, work at a moderate to high-intensity pace (75-80 percent of MHR) for two minutes.

• Quickly change the intensity so that work rate is increased significantly (over 90 percent of MHR) for 30 seconds to one minute.

• Repeat this process for up to 30 minutes.

moderate

HITT it! moderate

HITT it!

30 min.

Running, rowing or swimming are also methods that can be used in a similar context with HIIT.

by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net

e thing physical, mental, emo-

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by: Larry Dr. Larry T. McEwen by: Dr. T. McEwan Senior Pastor are so important to all areas Think by: of Dr.well-being!

Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net

motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net

do, it stands to reason

“Come to me, allTruths you who are weary and Trends vs. with much greater pasmotivate what we do; and reasons and motivations There's at least one thing physical, mental, emo-

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ORNER

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dragon’sCORNER

goals, it is so beneficial to examine the reasons that

Monty dragon’sCORNER JOINT HEALTH Roberts and You! Monty wrote a seven-page paper N describing his goal of someday pple OINT HEALTH owning a horse ranch. He wrote

about his dream in great detail and he even drew a diagram of a 200-acre ranch, showing all the buildings, the stables, and the track. Then he drew a detailed floor plan for a 4,000-squarefoot house that would sit on a 200acre dream ranch.

He put a great deal of his heart into the project and the next day he handed it in to his teacher. Two days later he received his paper back. On the front page was a large red F with a note that read, `See me after class.’

The boy with the dream went to see the teacher after class and asked, “Why did I receive an F?.”

The teacher said, “this is an unrealistic dream. You have no money. You have to buy the land. You have to pay for the original breeding stock and later you’ll have to pay large stud fees.

There’s no way you could ever do it.’

Then the teacher added, `If you will rewrite this paper with a more realistic goal, I will reconsider your grade.’

ave Y

supple

Have Y supple

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The boy went home and thought about it long and hard. He asked his father what he should do. His father said, “Look, son, you have to make up your own mind on this. However, I think it is a very important decision for you.” Finally, after sitting with it for a week, the boy turned in the same paper, making no changes at all.

He stated, “You can keep the F and I’ll keep my dream.”

Monty reached his dream and his 4,000-square-foot house in the middle of a 200-acre horse ranch.

Later in life, that same schoolteacher brought 30 students to a field trip to Monty’s Ranch.

Don’t let anyone steal your dreams.

Follow your heart, no matter what.

No dream is too big or too small when one works hard to live it. One should always try making dreams come true no matter what.

runnersCORNER How to Training For a 5K runnersCORNER by: fredKLINGE Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself

Shin Splints

at the finish line on race day. A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eightto-10 week training program, running can lead to a lifetime of fitness.

Let’s assume you do not have a stress Shin splints are caused for a reason. Most fracture for the sake of argument: If the much or too fast, too hurts sufficiently your —runner soon.

Rest is theeasy cure. a as apain The length of alone a 5k is rarely a relatively goalIttoisreach novice runner, but it may to alsochange challenge thegait expert meaning it makes you favor one leg over the temporary relief. depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when other, limp, etc. — you are asking for lots Let’s address pain first. If they are very you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main more trouble than just shin splints because painful, you need to rule out a stress fracgoal isture. to reach finish line.

For your first race should plan enjoying the with run and feeling good forinjuries having completyouonwill end up compensatory Youthe should see your doctor andyou have ed your goal.take x-rays of your legs if the pain is along with shin issues. Stop now. Get in to them see your doctor or physical therapist. Get really bad. You should also watch out for pain in one specific spot when touching healed up and then get back to running.

Improve yourvery heart and head If your shins hurt while running but the your shin. With shin splints, the pain is usuAccomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training proally fairly even across the whole shin. Often pain is manageable — meaning the pain gram with includes exercising for at the leastpain 30 minutes three in to five times week, within basic doesper not alterwhich yourfalls running formcardiovascular — then fitness stress fractures, is located guidelines. Running can lead to a feeling of freedom and independence, is also one of the ice, best and ways take to alleviate stress you do and the itfollowing: rest, 11:36 AMone identifiable spot along the bone that anti-inflammatories for the pain. In addition, you’ll feel with your finger.

Set attainable goalstoo often it’s running

FitRx Ad 10x6.194 122115 Metro Fitness.pdf

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healthyEATS Paleo

really matter. It helps us to reflect on why we do

ficial this getaway has

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dragon’sCORNER JOINT HEALTH Running the Streets by: dr kristinSMITH

robHOWELL garyDRAGON

you should start doing strengthening exercises for the anterior tibialis (the shin muscle) and stretches that include the shin, ankle and even quads (any muscle group that is tight and could be “pulling on” your lower leg).

Other things you can try: different shoes, different running surfaces, omit speed work (for some people this aggravates shin splints yet for others it relieves them), omit hills, omit long runs. Any of these actions may help, but the bottom line with shin splints is that you need to figure out what is causing the problem and then correct that issue. If the problem is that you have tight muscles in your calves, then stretching will help. If the problem is that you’re wearing the wrong shoes, then new shoes will help. The trick with shin splints in to figure out what’s at the root of the problem and go from there. Start trying some of these things and you’ll get to the bottom of it.

Also note that there are people who will never get shin splints. There are also people who get shin splints and then never have them again. And there are some people who are chronically afflicted by shin splints. For chronic sufferers, it’s recommended to see a podiatrist and experimenting with orthotics. As well, a rigorous routine of strengthening and stretching prior to going back to running or in conjunction with a light running program.

Once the underlying cause is addressed you can return to running.

The cold weather is behind us and the warm days of spring are here. To the warm weather runner, it means getting off the treadmill and heading outdoors. But, are we ready to transition from the shock absorbing treadmill to pounding the hard pavement.

Every year at this time, I see an increase in running injuries in my physThere's at least one thing physical, mental ical therapy clinic. WhenDr. we run, we increase the compressive forces Kristin through our ankles, knees, hips, and low back. For distance runners, this tional, and spiritual fitness all have in commo Smith can lead to the development of many injuries. Many of us haveneed for a well-timed getaway, a break, a cha LifeCare Family overuse Wellness & heard of injuries such as:Chiropractic Shin Splints, Plantar Fasciitis, Runner’s Knee, Achillies Tendonitis, and IT Band Syndrome. The good news is that all ofscenery, a vacation! As I (985) 774-9303 these injuries can be avoided. However, if you do develop any of these sit on the beach listeninjuries, here are a few tips to get you back running in no time: “Come to me ing to the roar of the • Rest and Ice the injured area for 10 minutes every 1-2 hours. burdened, and I w • Avoid running through pain. Running through pain may turn a small waves and feeling the upon you and l injury into a big injury. sea breeze blowing • Stretch your leg muscles everyday. and humble in he Connection • Perform weight liftingFitness exercises to prevent muscle weakness and against my face, it is your souls. For muscle imbalances. 4426 Trenton St, Metairie, LA 70006 very clear to me just (504) 885-7855 • Increasing your distance too fast, too soon may increase your chancis light.” es of injury. Remember to start off slow, stretch before and after how much this break fitnessconnection.net your run, and avoid running with pain. was needed! Why? Time Hopefully you will remain injury free as you spring into ACTION. If you are experiencing any running related injuries, please contact off or time away does us at Action Physical Therapy and Sports Medicine for your running so many helpful things. It helps us to rest. It h mechanic assessment.

supple

Maris Lee

Have Y

to get perspective. It helps us to focus or to re

It helps us to see more clearly the things in li really matter. It helps us to reflect on why

ashton HARRIS robHOWELL

healthyEATS Paleo Healthy Spaghetti

Ingredients:

1 lb ground turkey 2 tsp olive oil 1 small can tomato paste ½-1 cup chicken broth 2 medium size diced tomatoes or (14.5 oz can diced tom) 3 6.5 oz tomato sauce 1 small green bell peppers 1 small yellow onions 3 cloves garlic cloves diced 1-2 tsp fresh basil 1 tsp Italian seasoning 1 tsp oregano 2 bay leaves Salt and pepper to taste Whole wheat pasta of you choice

made easy!

what we do. Whether it's our fitness goals, or o

This easy to make healthy dinner option is a goals, at it my is so beneficial examine family favorite house!

It is madeto with simple the reason ingredients and can be spiced up if so desired.

You can also add different vegetables to give the dish some variation. I like to use ground turkey meat but lean ground meat or a low fat Italian sausage can be used as well. When tomatoes are in season, (during these summer months, June-October), you could substitute fresh for the canned to make it even tastier and healthier.

dragon’sCORNER JOINT HEALTH

To Make: garyDRAGON

Heat up a medium size skillet with a tsp of olive and add the diced peppers and onion cook for about a minute and then add turkey and cook until done.

Remove and set aside. Add remaining olive oil and tomato paste and cook until the color starts to change it should take a few minutes. Then add the remaining ingredients including the meat and cook until it is all combined and salt and pepper to taste. Cook whole wheat pasta and drain pasta and then enjoy!

supple Have Y

sumed and per labeled serving.” Because Splenda contains a relatively small amount of sucralose, little of which is metabolized, virtually all of Splenda’s caloric content derives from the highly fluffed dextrose or maltodextrin bulking agents that give Splenda its volume. Like other carbohydrates, dextrose and maltodextrin have 3.75 calories per gram.

Xylitol is all natural, not an artificial chemical like aspartame, sucralose, and splenda. It can be found in berries, fruit, vegetables, and mushrooms. Xylitol resembles sugar in consistency and taste, but has a third fewer calories and is a great sugar alternative for diabetics. Xylitol can be safely used as a sugar substitute in most sugar-free recipes.

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides

supplementREVIEW by: mikeMILLS The Boost of Youth Have Your Cake, and Eat it too!

are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to read nutrition labels carefully to avoid ingesting harmful chemicals like Sucralose and Apsartame, and remember portion control is vital during the holidays.

With careful planning and preparation, one can truly have their cake and eat it too!

Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in

Health and Exercise Science is ACSM Certified fromanthe University of Mississippi (Ole Miss), and 10+ Personal Trainer, has a years experience in the Vitamin and Supplement Industry.

B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.

10 ∙

∙ April 2016

The holidays have arrived and with them all

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dangerous.

Aspartameloss is used in drive, thousands the sugarof filled deserts andsuffer treats from that are loaded fatigue, Millions Americans chronic depression, of sex a of as in a substitute to sugar, though with empty and leaves the feeling of being decrease in calories lean muscle mass/strength, and anproducts increase body fat percentage, all aconresult of This low year testosterone levels.

Testosterone is a sex hormone that is predominant would actually be bloated. satisfy sugar cravings without sumers better off eating smaller inthe males, which is the main reason why males are, on average, bigger and stronger excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been than females; however, females do produce testosterone and are more sensitive to free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term the hormone. Recent studies have shown that natural testosterone therapy can help snacks! With so many sugar available memory loss, gastric problems, and neurological prevent osteoporosis, typesubstitutes 2 diabetes, cardiovascular disease, obesity, depression, and various issues.

Theredisorders. are products available that contain a sold these days, itother can beserious difficulthealth to choose the right Sucralose is a artificial sweetener blend of herbs and supplements that naturally increase testosterone levels by sigone. Many so called “natural” sweeteners can under the brand names Splenda . Though marketnaling the anterior pituitary gland to secrete luteinizing hormone (LH) in males, and actually do the body more harm than good and ed as a “No calorie sweetener,” Splenda products follicle-stimulating hormone (FSH) in females, which in turn promotes testosterone give diabetics a false sense of security when that also include bulking agents contain 12.4% the production.

The main ingredient in most testosterone is the herb Although tribulus.the calories supplements of the same volume of sugar. choosing a desert or beverage duringnatural the holidays.

Tribulus is most often usedis for dysfunction, andonlow libido.retail In packAspartame (NutraSweet) one infertility, of the mosterectile “nutritional facts” label Splenda’s the last decade, it has become popular to improve sports performance. The active used artificial sweeteners in the world today. It aging states that a single serving contains zero chemical in Tribulus terrestris is protodioscin (PTN). The active compounds are called steroidal saponins. Research performed in Bulgaria and Russia indicated that tribulus increases levels of the hormones testosterone (by increasing luteinizing hormone), DHEA, and estrogen.

Human Chorionic Gonadotropin (hCG) has been used clinically as a pharmaceutical agent in the treatment of hypogonadism as well as to increase fertility. hCG works by activating the Luteinizing Hormone/Choriogonadotropin (LHCG) receptors of the pituitary gland. The activation of these receptors causes the body to release a large surge of luteinizing hormone (LH) from the pituitary gland, similar to the onset of puberty. It then sends a chemical signal to the testes to increase steroidogenesis (production of androgen hormones) and sperm production in males.

A reduction in overall body fat has also been shown with hCG use, resulting in the widely popular hCG diet that is being prescribed by doctors. When choosing a natural hCG supplement, whether the reason is for increasing free testosterone levels or losing fat, make sure the hCG is in sublingual pellet form that dissolves under the tongue, and not the liquid droppers. The efficacy of the hCG is lost in liquid form and the hCG will not fully absorb into the bloodstream.

Another popular ingredient in natural testosterone boosters is ovine placenta powder which contains high concentrations of Equine Chorionic Gonadotropin (eCG). The eCG in Ovine Placenta Powder acts as an orthologous hormone to hCG and causes the same LH surge and increase in both testosterone and fertility. Eurycoma longifolia extract, commonly reffered to as “longjack,” has the capacity to reverse the inhibitory effects of estrogen on testosterone production and spermatogenesis and has an effect similar to testosterone replacement therapy in counteracting osteoporosis.

Serious health issues, such as prostate cancer, have been associated with low testosterone counts. Combining these key nutrients together could help relieve symptoms of decreased testosterone and improve one’s quality of life. At 30 years old, male testosterone levels drop by one to two percent annually, supplementing with a natural testosterone enhancer to reverse this process just might be the ticket to the fountain of youth!

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Local Dentist Offers Laser Treatment to

REDUCE SNORING

by Dr. Lisa Loescher

Snoring is not sleep apnea, and sleep apnea is not snoring. Snoring is a social problem, which may involve considerable sleep disturbance, waking episodes, etc., without obstructive sleep apnea. However, many patients with loud snoring, may also have obstructive sleep apnea.

Sleep disorders can range from mild to severe snoring, to times when breathing may actually stop (sleep apnea). Severe snoring may be a sign of the potentially serious obstructive sleep apnea syndrome (OSAS). There are a variety of treatments for each disorder. Dentistry is now serving a vital role in treating this under-diagnosed epidemic. Now many dentists are getting trained and certified in Sleep Medicine. Dentists are committed to treating your overall oral health and well-being and will work with your doctor to find an effective treatment for your sleep disorder.

At the office of Dr. Lisa Loescher Family Dentistry in Slidell, LA. they encourage patients to get a home sleep test and specialize in providing treatments for many kinds of sleep disorders. “We offer a free consultation to all of our patients and welcome new patients to call our office for an appointment to discuss their sleep behaviors. Many treatments are covered by medical insurance,” says Dr. Loescher.

It is estimated that 40 million Americans snore at some time or another. Even more people are affected if you consider the bed partners of those who habitually snore. Such snoring may cause several problems: • Marital discord • Sleep disturbances (from spousal prodding) • Waking episodes (from one’s own snoring) • Frequent sleep apnea (OSAS) episodes A PATIENT FRIENDLY SOLUTION

Dr. Loescher offers both oral sleep appliances and a full course of laser treatments.

The laser treatments are done in her office and consist of three to four separate treatment sessions every three weeks. The final results of the treatment have been shown to last up to a year, and the therapy can be repeated.

Dr. Loescher says her patients find the laser to be a highly comfortable and satisfying solution. According to Dr. Loescher, “This treatment does not necessarily require a device to be worn during sleep and involves no chemical treatment. It’s a gentle and easy way for my patients to regain a good night’s rest.”

12 ∙

∙ April 2016

Loud snorers should have a home sleep test to determine if they suffer from sleep apnea. Treatment is discussed once the sleep study results are diagnosed by a sleep physician. Treatment decisions are based on whether significant apnea exists. For snorers, treatment can include non-surgical approaches. A non-surgical option is an oral sleep appliance. Another method is Laser Aesthetics, laser light therapy that tightens tissue and opens airways. Both have high success rates.

ORAL SLEEP APPLIANCES

Dentists pioneered the use of oral appliance therapy. An oral appliance is a device worn in the mouth only during sleep. It fits like a sports mouth guard or orthodontic retainer. A custom-fit oral sleep appliance can be an effective treatment that prevents the airway from collapsing by supporting the jaw in a forward position. According to Joseph Wessing, a patient at the office of Dr. Lisa Loescher, “I am now allowed back in my own bed since getting my snore appliance. The mouthpiece is comfortable and allows me to get a better night sleep.”

LASER REDUCTION THERAPY

Laser Aesthetics is method used to treat mild-to-moderate snorers and those with very mild OSAS. This procedure utilizes a laser beam to remove and tighten floppy soft palatal tissue in the back of the mouth, thereby reducing the amount that these tissues contribute to snoring. This procedure can be performed in an outpatient setting.

Many people find that their snoring is significantly reduced and results in a positive change in sleep patterns. Some patients do however require multiple treatments to effectively eliminate severe snoring.

Dr. Lisa Loescher

1400 Old Spanish Trail Slidell, LA (985) 643-6620 certified by the American Academy of Dental Sleep Medicine.

“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find May clinics 7th in all m etro your p et ill after hours, there are 24 hour em ergency de Mayo areas and only a phone call aw ay no m atter w here Q50 you livCinco e.”

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Carbohydrate

Carbs in Loading Retrospect by marisLEE

for Peak

Performance If complex carbohydrates were a person and I just happened to be that person, I would (over the course of the last 40 years) be by society as misguided, misunby viewed marisLEE derstood, confused and just overall vilified.

Yes, at times I feel I have been tied to the whipping post!

Things II started going south for carbs when, PART in the 1970s, the good doctor Atkins came out with carbohydrate Sorry for his theanti-complex suspense by making my last article at (starch) philosophy.

His philosophy least more than one part. The logisticswas of to time and induceand theTMI body to embrace lipolysis (fat space made it more reasonable to break up burning brought reduction or eliminaor segment such on a by very important and involved tion of carbohydrate in the daily diet). process! Remember our goal is to perform better.

Theback Atkins diettext! was countered in the Now to the 1980s by Dr. Robert Haas. In his bestselling time book, Eat Haas embraced Last I left offto

by Win, setting Dr. baseline parameters for carbohya dietloading consisting of a very high percentage drate goals. During the Wednesday and Thursday load of complex the nutriphase, aim for 10carbohydrates. grams per pound ofBeing body weight.

Example: 150tional consultant to professional athletes pound athlete x 10 = 1500 grams during the first two days of such asAgain, IvanthisLendl Martina loading. is onlyand a baseline.

Trust Navratilova me, I have seen this parameter double. I personally supervised and witnessed gave credibility to his overall philosophy.

Ina 150pound athlete carbs during fact, Eat to load Win3,000 hasgrams beenofreferred tothis as time the frame.

That’s roughlySports 12,000 calories Nutrition Bible. of carbs. WOW!!! metabolism leads.systems With this fact I say just go where the Within a few years many diet fol-in mind, whatever an athlete can comfortably tolerate in carb consumplowed. The Zone Diet focused in on a breaktion on Wednesday, say 1000 grams total, for the first load day. down of 40% carbohydrate, 30% protein, and On Thursday, we should aim foron 50-75% of the previous 30% fat. Sugar Busters, the other hand, load day, total.

Since awe had 1000 grams on of Wednesday total for employs system consisting 40% fat,our 30% Thursday should be 500-750 grams total.

We should load carbs protein, and 30% carbohydrate. at That 2-4-hour intervals of 6-8 total intakes per day. being said, do I particularly endorse This brings us to Friday and Saturday. Friday is a day for digesone philosophy or diet over the other? Not tion, assimilation, and absorption. Slow down the carbs and reinreally. Instead, I tend to look at the big pictroduce protein into the diet. Oh, by the way, as for protein ture. There is much diversity in individual intake on Wednesday and Thursday--you don’t need it—except lifestyles and baseline metabolic predispofor pre-bedtime aminos (whole different article). We don’t want sitions. This allows some systems to work carbs competing with protein for absorption during the load better for some and not for others. Over phase. the years I have noticed that athletes and Proteins such as egg whites, amino acids, chicken or lean meat people with very active lifestyles tend to do combined with fruits such as apple, cantaloupe, and raisins are better with higher carb diets. On the other excellent choices of foods for Friday. The simple carbs through hand, with activity or the sedentary fruit willthose allow for quicklow energy and allow body to keep the lifestyles seem to have more positive results stored glycogen from being used. frommore thething, lower One DOcarb NOTdiets.

TRAIN ON WEDNESDAY, THURSResearch and study each diettosystem, DAY, AND FRIDAY. Next time, I promise focus in on Saturday then apply the diet principles overDon’t an 8-12 quote me on (competition day) and tie up any loose ends! week period.

This should allow you to dethat. cide which diet system works best for you.

What? Why? and How?

Maris Lee

Fitness Connection Maris Lee

Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855

(504) 885-7855 fitnessconnection.net fitnessconnection.net

Esthetic MD Med Spa

If you are one of the millions of people looking for non-invasive alternatives to “turn back the clock” by rejuvenating and tightening your skin, contouring and shaping your body, you have come to the right place!

Esthetic MD Med Spa in Slidell has quickly become the premier aesthetic medical facilities in the area, offering Skin rejuvenation and skin tightening, Body contouring, cellulite reduction, medical weight loss, laser hair removal, as well as standards like BOTOX® Cosmetic, cosmetic fillers, and many other aesthetic treatments.

Esthetic MD Med Spa requires its licensed medical staff and industry certified technicians to complete the most rigorous training in the country. Not only is the Esthetic MD Med Spa staff the friendliest you will find, they are the best trained and qualified. Esthetic MD Med Spa prides itself as one of few facilities to bring some of the latest technologies to the area. As technology continues to advance at a dizzying pace, we will be there offering you only the best of what technology has to offer.

Everything we do at Esthetic MD Med Spa is centered around you. We want your experience with us to be filled with professionalism and convenience. Call us, we look forward to meeting you and giving you the best you deserve.

Bottom row, left to right: Nikki Montelongo, Office Manager/ Business Development. Ginger Hamilton, Licensed Cosmetologist/ Licensed Massage Therapist.

Top row, left to right: Heather Paige, Licensed Esthetician.

Hatem F. Hamed, M.D. M.S., M.B.B.Ch., D.A.A.P.M., Cosmetic Dermatology.

Ami Potts, Licensed Esthetician/ Licensed Massage Therapist

MEDICAL SPA SERVICES: Coolsculpting (Freeze The Fat) Ultherapy (Facelift) Velashape III (Cellulite Removal) eMatrix (Stretch Marks/Scars) Microneedling (Acne/Skin Pigmentation) Micropen (Tattoo Removal) Lamprobe (Skin Tags/Broken Capillaries) Cryoskin (War ts/Age Spots) Botox (Wrinkles/Excessive Sweating) Fillers (Face/Hands) Asclera Sclerotherapy (Spider Veins) Laser Hair Removal (Body/Brazillian) Hair Restoration DAY SPA SERVICES: HydraFacial MD Silk Peel Image Skincare Facials Caci Micro-Current Facelift Oxygen Treatment PhotoActif Light Therapy Hot Stones Massage Body Peels Medical Massage Detoxifying Back Treatment Body Sugaring Waxing Dead Sea Salt Hungarian Wellness Wrap

14 ∙

∙ April 2016

NAD Therapy

NEW TO ESTHETIC MD MED SPA

NAD stands for nicotinamide adenine dinucleotide, which is the chemical term for a molecule that reacts with oxygen in the mitochondria in every cell of your body in order to create energy so you can move, breathe, pump blood, digest food, think, and generally, live your life.

Lack of this essential cellular fuel is now recognized as a key feature of chronic fatigue, apathy, depression, anxiety, alcohol and drug addiction, weak immune system (infections and cancer), muscle pain and weakness, headaches, memory disturbance, sleep problems, focus and concentration defects and other chronic diseases. NAD deficiency may be an unrecognized epidemic of cellular disease.

All-Natural Vitamin Derived NAD is received directly through an IV, the nutrients bypass the stomach and go directly to the receptors in the brain. This nutrition-assisted treatment immediately produces palpable positive results as the nutrients bathe the brain in a continuous pool of natural and highly therapeutic co-enzymes. Since NAD is a Nutrition-Assisted Detoxifier, it takes days (rather than weeks or months), to flush out stored drugs from the body and its organs, replenish balance in the brain, and reverse damage.

Results can be mental clarity, cognitive function increase, focus and concentration returns, more energy, better mood, positive outlook. And this happens cold turkey. Research has shown that NAD increases the synthesis of cer tain neurotransmitters in the brain known to be effective in correcting specific chemical imbalances. Some of these chemical imbalances underpin addiction, mental illness, anxiety, aggression, depression, despair and hopelessness.

Conditions known to be treated effectively with NAD Therapy: POST TRAUMATIC STRESS DISORDER ATTENTION DEFICIT HYPERACTIVITY DISORDER MAJOR DEPRESSION ANXIETY AND PANIC DISORDER BIPOLAR DISORDER, SCHIZOPHRENIA MEMORY PROBLEMS FIBROMYALGIA CHRONIC FATIGUE SYNDROME, CHRONIC PAIN ANTI-AGING: Helps with the build up of Collagen, Wrinkles, Tone and Texture of Skin, Maintain Youthfulness as well having antioxidant proper ties.

ADDICTION: Heroin, Narcotic Pain Pills, Cocaine, Methamphetamine, Ecstasy, Xanax, Valium, Alcohol and Nicotine

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Dragon Boat Races

in Madisonville

The Tchefuncte River will be a sight to behold on Saturday, May 14th. The Walgreens Greater New Orleans International Dragon Boat Festival will be returning to the shores of Madisonville for the seventh year. This event lasting the whole day is free to spectators, and helps raise money for the Mary Bird Perkins Cancer Center at St. Tammany Parish Hospital.

It’s the education about the sport that is most important. Whether you have a bum knee or a bad back, it doesn’t matter! Participation and ease of access are what Dragon Boat Racing is all about!

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Getting around at the event 1 Athlete’s Village

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UL

BE

2 Food Truck Bazaar

M

3 Kid’s Zone 4 Walgreens Health

and Wellness Village

5 Marshaling

• 1

WATER STREET

6 Medical

• • • • • • •

and Results Officials

8 Results/Registration

8

4

2

PARKING in the field in front of the library, at the corner of Main St and Mabel Drive, and along the baseball field.

1123 Main Street,Madisonville, LA 70447 (south of map)

∙ April 2016

7

5

3

7 Finish Line

18 ∙

The Dragon Boat races date back over 2000 years to ancient China. There are several legends about its origins, but this much is true: the celebration occurs on the fifth day of the fifth lunar month of the Chinese calendar, and the spirit of the celebration is to protect and support those in need. The dragon of Asia is the symbol of water, and the dragon is believed to dominate the rivers and the seas.

Today the organization Great White North of Toronto, Canada produces more than 40 Dragon Boat races a year raising millions of dollars. Each boat on the Tchefuncte River will feature a dragon’s head and tail and will be packed with 20 paddlers, a steersperson, and a drummer who will beat a steady rhythm for the paddlers to paddle to in unison. The race itself is 500 meters.

Beginning at 9:00 Saturday morning, teams of corporations, individuals, schools, and as always, a cancer-survivor’s team are formed.

Spectators will line the banks of the river to cheer for their favorite team. Remember that a well-coordinated team will almost always win regardless of their size and strength!

Aaron Soroka COO for GWN says this event is about “spending the day with 19 friends, coworkers, and family!”

All the boats are transported from Canada and arrive about a week before the event just in time for teams to practice if they choose.

Teamwork is everything for a win. But an adventurous and fun spirit is all that’s needed to participate. Come and experience the ultimate team sport!

• 1

6

EVENT SITE will be located on Water Street,

along the Tchefuncte River. Entrance at: 403 Saint Francis Street, Madisonville, LA 70447

Volunteers are encouraged to get involved, and there are so many ways to participate. There’s a registration, information, and pledge table; boat and team marshalling; and so much more.

To find out more about volunteering and all the perks, email info@gwndragonboat.com The Walgreens Greater New Orleans Dragon Boat Festival is a real family-friendly event. Food and refreshments will be available as well as exhibitors and vendor booths. There’s a kid’s area, and fun for the whole family throughout the day. Walgreens will sponsor a Health and Wellness Village. Spectators are free which makes this a super activity for families. Come for the races, and stay for the activities!

The Kreller Krewe uses the Dragon Boat Festival as a family reunion. Brandon Kreller is a paddler out west in San Francisco; he’s a member of the Dragon Healers. He and several family members flew in one year for Mother’s Day, and have continued to come ever since! It’s a testament to the sport, the festival, the history, and the cause.

Last year 39 teams competed as thousands lined the banks to enjoy the colorful boats.

This year, GWN is hoping to increase that number. There are two ways to participate. As an individual, join the GWN Earth Dragons for $65, which covers the entry into the event, a 1-hour practice with a GWN coach, access to the Earth Dragons’ team tent, and an Earth Dragons team shirt. Or if you want to register a team, round up 20 of your friends and coworkers. Either way, you simply arrive in clothes that can get wet!!!

For more information contact the GWN office or go to the website at: www.gwndragonboat.com/neworleans See ya at the races!! May 14th, 2016 49 Bathurst St., Suite 101 Toronto, Ontario M5V 2P2 tel: 855.496.2628 fax: 416.962.9300 general inquiries: info@gwndragonboat.com. registration inquiries: registrar@gwndragonboat.com. media inquiries: media@gwndragonboat.com.

It’s really like Louisiana tailgating spiced up with some Dragon Boat racing!

Northshore Harbor Center NorthshoreHarbor HarborCenter Center Northshore

Where things happen...

Where things happen...

Where things happen...

Your Northshore Harbor Center is honored to be a part of the many events in your lives. From private corporate events to fundraisers, consumer shows, and Where things happen...

Your Northshore Harbor Center honored to be aaNorthshore part the many events in lives.

From private corporate events to consumer shows, Your Harbor Center ofof the many events in your lives.

From private corporate events to fundraisers, consumer shows, and and more.

There is always something going ontoat the Harbor Center.

Your Northshore Northshore Harbor Centerisis ishonored honored tobe bea part part of the many events in your your lives.

From private corporate events to fundraisers, fundraisers, consumer shows, and more.

There is always something going on at the Northshore Harbor Center. more.

There is always something going on at the Northshore Harbor Center. more. There is always something going on at the Northshore Harbor Center.

April 2nd - Private Social Event April 2nd - Private Social Event April 2nd Private Social Event April 2nd -- Private Social Event April 4th - 7th - Private Event April 4th4th - 7th - Private Event April 4th 7th Private Event April -- 7th -- Private Event April 8th & 9th - Gulf States Quilting Association Quilt Show April 8th & 9th - Gulf States Quilting Association Quilt Show April 8th & 9th 9th Gulf States Quilting Association Quilt Show April 8th & -- Gulf States Quilting Association Quilt Show April 12th - NFIP Conference April 12th - NFIP Conference April 12th NFIP Conference April 12th -- NFIP Conference April 14th - EST Chamber Business and Community Expo April 14th - EST Chamber Business andand Community Expo April 14th EST Chamber Business Community Expo April 14th -- EST Chamber Business and Community Expo April 15th - Private Event April 15th - Private Event April 15th Private Event April 15th -- Private Event April 16th - Private Event April 16th - Private Event April 16th Private Event April 16th -- Private Event April 23rd & 24th - Beyond the Stars Dance Competition April 23rd & 24th - Beyond the Stars Dance Competition April 23rd 23rd & & 24th 24th -- Beyond Beyond the the Stars Stars Dance Dance Competition Competition April April 30th Harbor Nights in Black & White April 30th - Harbor Nights in Black & White GalaGala April 30th 30th -- Harbor Harbor Nights Nights in in Black Black & & White White Gala Gala April

Tickets Now! Tickets on on SaleSale Now! Tickets on Sale Now! Nights in Black & White Harbor Tickets on Sale Now! Harbor Nights in Black & White Harbor Nights in Black April 30, 2016 HarborApril Nights in Black & White White 30, 2016 & April 30, 2016 A Gala Celebration, presented by Friends of the Northshore Harbor Center April 30, 2016 A Gala Celebration, presented by Friends of the Northshore Harbor Center A Gala Celebration, presented by Friends of the Northshore Harbor Center Enjoy a night of music by VooDoo Funk and Soul, dinner by Patton’s Catering, open bar, A Gala Celebration, presented by Friends of the Northshore Harbor Center Enjoy a night of music by VooDoo Funk and Soul, dinner by Patton’s Catering, open bar, and and muchmuch more.more.

Enjoy by Funk and dinner by Catering, open Tickets $75, Sponsorships available call (985) 781-3650.

Enjoy aa night night of of music music

by VooDoo VooDoo Funk and Soul, Soul,available dinner bycallPatton’s Patton’s Catering, open bar, bar, and and much much more. more.

Tickets areare $75, Sponsorships (985) 781-3650.

Tickets Tickets are are $75, $75, Sponsorships Sponsorships available available call call (985) (985) 781-3650.

781-3650.

100Harbor HarborCenter CenterBlvd.

Blvd.• •Slidell, Slidell,LA LA70461 70461 • (985) 781-3650 • NorthshoreHarborCenter.com 100 • (985) 781-3650 • NorthshoreHarborCenter.com 100 100 Harbor Harbor Center Center Blvd.

Blvd. •• Slidell, Slidell, LA LA 70461 70461 •• (985) (985) 781-3650 781-3650 •• NorthshoreHarborCenter.com NorthshoreHarborCenter.com

22 ∙

∙ April 2016

also lead to elevated triglyceride levels and heart disease. Eating refined foods over a lifetime can also cause the pancreas to become overworked and insulin production to halt, leading to diabetes.

If it weren’t bad enough that white bread be void of most beneficial vitamins and minerals, white bread is also bleached to create its texture an appearance. The four that is used to make white bread is chemically bleached, just like you would use bleach to whiten your clothes.

Therefore, when you eat white bread, you’re also consuming residual chemical bleach. Flour mills use a variety of different chemical bleaches such as chlorine dioxide and potassium bromate.

Did you know that the International Agency for Research on Cancer has labeled bromate as a category two carcinogen, meaning it is possibly carcinogenic to humans? There is such a concern over bromate that it has actually been banned from use in food products in Europe, the U.K., Canada, and most other countries including China, Nigeria, and Brazil.

However, in the US it is not banned from being used in your foods!

So what if white bread is enriched?

“Enriched” does not mean that it is equivalent to whole-wheat.

When flour is refined, the most nutritious parts are lost. In fact about 30 nutrients are lost, including fiber, essential fatty acids, vitamins, and minerals. But, by law, only five of those nutrients must be added back to earn the label of “enriched”. You would have to eat eight pieces of white bread to get the fiber in one slice of wheat bread.

How can you tell what is really whole wheat?

It is important to look for “whole grain” or “whole wheat “as the first ingredient on the label. Labels can be tricky so don’t be fooled by terms such as “wheat flour “or “enriched wheat flour”. This is mostly white flour with a small amount of whole wheat added in. If whole grain or whole wheat isn’t the first ingredient, put it back on the shelf and look for a better option.

Keep in mind that similar rules apply for items such as pastas and rice, so try to incorporate whole grains into your diet wherever you can, not just when it comes to bread.

Tip for getting your kids to eat whole wheat: Try “white whole wheat “bread. It looks and taste like white bread, but has the nutritional benefits of whole wheat. The difference is in the type of wheat used. Traditional whole wheat is made with red wheat, while white whole wheat bread is made with an albino variety of wheat which is lighter in color and has a sweeter, milder flavor.

Lauren Parkland is co-owner of F.I.T. Females In Training and an ACSM Certified Personal Trainer. She has a BS degree in Kinesiology from Louisiana State University with a minor in Community Nutrition

read us online at: metrofitnessmag.com

24 ∙

∙ April March2016 2016

Run Details:

Saturday, June 11, 2016

LOCATION:

Terra Bella Village – 100 Terra Bella Blvd, Covington, LA.

Subdivision off of Hwy 1085 – 1 mile west of Hwy 21

COURSE:

1 mile fun run / 5k race through the scenic streets of Terra Bella

TIME:

6:30am – Race day registration & number

pick-up begins

COME JOIN YOUR NEIGHBORS AND 7:30am – Start of 1 mile fun run 8:00am – Start of 5K

RUN REMEMBER JUNE 11 , 2016

ENTRY FEES:

$35: Pre-Registration through June 1stTHE WOUNDED WAR HEROES BENEFITTING $40: Late registration through June 11th To donate, run, sponsor or volunteer, visit GetWellAtDynamic.com/Run or call 985.893.4700 $10: Children 12 and under

onor Ournot Heroes!

T-shirt guaranteed for registrations on

ical Therapy, we began the

er for one Gratitude. day ofreason: race.

to the men and women our country faithfully and ve back to them.

Run Details: Help UsJune Honor Our Heroes!

Saturday, 11, 2016 At Dynamic Physical Therapy, we began the LOCATION: Run To Remember for one reason: Gratitude.

Terra Bella Village – We are Bella grateful to the men 100 Terra Blvd, Covington, LA. and women Subdivision of Hwy 1085 1 mile westfaithfully of Hwy 21 and who haveoffserved our –country

Entry fees are non-refundable.

EMEMBER - BY

NUMBERS:

d in the last two years: 803

s donated: $ 16,112

16 GOALS:

s Registered: 750

ds Donated: $15,000

simply COURSE:want to give back to them.

1 mile fun run / 5k race through the scenic streets of Terra Bella

RUN TO REMEMBER - BY THE NUMBERS: registration & number 6:30am – Race day

TIME:

Runners Registered in the last two years: 803

pick-up begins

7:30am – Start of 1 mile fun run Actual 8:00am – Start of 5KFunds donated: $ 16,112

Run Details: PRESENTED BY:

Saturday, June 11, 2016 LOCATION:

Terra Bella Village – 100 Terra Bella Blvd, Covington, LA. Subdivision off of Hwy 1085 – 1 mile west of Hwy 21

COURSE:

1 mile fun run / 5k race through the scenic streets of Terra Bella TIME: