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Kelly WALGAMOTTE kellyWALGAMOTTE
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LanaWALGAMOTTE
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ScotANTHONY
2015 2016 2015
marketing account executive marketing
October December October 7 NUMBER volume 12 NUMBER 10 volume6 NUMBER 10 volume6
scotANTHONY scotANTHONY Ava Zerbenick
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chief designer
account executive account executive gregFLORIDI gregFLORIDI
DanSAUSE
gregFLORIDI writers contributing TazzANDERSON LeslieBALLARD GaryDRAGON chrisTIBLIER chrisTIBLIER Angie JONES chrisTIBLIER MarisLEE TravisMANNY DrLarryTMcEWEN MikeMILLS mikeMILLS mikeMILLS Aaron POTTS mikeMILLS Catherine WILBERT melissaBRELAND melissaBRELAND melissaBRELAND Fred ZOLLER larryMcEWEN
chief chief designer designer contributing contributing writers writers
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volume6 NUMBER 10
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Merry Christmas from Metro Fitness! Our holiday gift to Cover: Trainer’s Choice Cover: Trainer’s Choice you–tips for healthy eating Cover: Trainer’s Choice by Liz Maddox by Liz Maddox habits. Read more on page 14. by Liz Maddox Page 14 Article by Catherine Wilbert. Page 14
page 10 9 page 76 page 10 page 6 page page healthy spiritual page 10EATS page 6FITNESS runnersCORNER Tid BITS runnersCORNER Tid BITS page 8 page 10 kids CORNER supplement REVIEW page 8 8 page 12 page page 12 page 8 page 12 supplementREVIEW spiritualFITNESS page 9 page 13 supplementREVIEW spiritualFITNESS dragon’sCORNER areaRACES page 12 Chiro Talk page1212 Hormones: Chiro Talk Friend or Foe? page by Dr. kristinSMITH by Dr. kristinSMITH
page 18 Deadlifts: King of All Exercises by&AaronPOTTS page 20 Pets Your Medicine Cabinet page 20 Pets & Your Medicine Cabinet by Dr. lizaLEDET, DVM by Dr.The lizaLEDET, DVM page 20 Attitude: Forgotten Power by AaronPOTTS page 22 Running Fundamentals page 22 Running Fundamentals page 22 Protein by aaronPOTTS Supplements: by aaronPOTTS by LeslieBALLARD
page Parties, and Carbs Revisited page13 17 Holidays, Eggs What’s the Difference page 17 Eggs What’s the by MarisLEE Difference by krisGUNNARS by krisGUNNARS
page 28 Truth About page24 28 The TheBitter Bitter Truth AboutFructose Fructose page Burning Those Calories: by krisGUNNARS Wobble krisGUNNARS B4 WebyGobble Annual Walk/Run
page Broccoli page16 18 Superfoods: 9 Fitness Myths Exposed page 18 9 by Fitness Myths Exposed TravisMANNY by travisMANNY by travisMANNY
page 15 page 13 page 15 page 26 page 13 The Sailors Decision healthyEATS area RACES areaRACES healthyEATS
NOTES INSPIRATIONAL Inspirational NOTES NOTES INSPIRATIONAL their maker's desire to separate you Meet Inspiration is is neighbors, profound feeling feeling that that precedes precedes change. It’s like like window through Inspiration aa profound It’s aa window from change. your money, while makingthrough you Inspiration is a profound feeling that precedes change. It’s like a window through believe they can help you achieve keep your wallet which we may be able to see the life we could have. It can give us the ability to which we may be able to see the life we could have. It can give us the ability to which we may be able to see the life we could have. It can give us the ability to
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your fitness the goals. While somesince of our recognize that that changing changing our our life life begins begins with with changing changing the way we we think, think, since way our the products do have some benefits, Ifrecognize you've been staying up past your recognize that changing our life begins with changing the way we think, since our thoughts create our actions, and our actions create the life we could have. studies indicate that the majority of bedtime watching late night TV, thoughts create our actions, and our actions create the life we could have. thoughts and our actions create the life weare could have. ab enhancing devices bogus. The you've seencreate them:our theactions, AB Roller, rivers, and and forests. forests. Immersing Immersing ourselves ourselves within within our our environenvironFor some, some, inspiration comes fromthe experiencing connection to nature—the nature—the oceans, rivers, For inspiration comes from experiencing aa connection to oceans, makers aofconnection these products prey on oceans,the AB the Gazelle. of experiencing ForRocket, some, and inspiration comesAllfrom to nature—the rivers, and forests. Immersing ourselves within our hope environnewness wears off and thecan purchaser gives up ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we succeed at changing our ment are can pitched be a powerful and joyfulfitfeeling long to that sustain. others, it may come from the belief that if we canorsucceed at important changing our thewe principle mostFor people don't them by unbelievably of their helping in any way form. It's to ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that ifshape we can succeed at changing our habits, we can achieve achieve our dreams—whether they are areout about feeling better, having more more energy energy to do do things things with our loved require ones, or orexpensive even just just like working andfeeling will pursue thehaving modelswe promising you our "rockdreams—whether hard habits, can they about better, to loved ones, even remember that getting in with shapeour doesn't habits, we can achieve our dreams—whether areresistance about feeling better, more energy to do things with our loved ones, or even just path ofthey least in their questhavingequipment. abs" or "legs to die if you useor at school. A regular program consisting of proper nutrition, performing better infor".... sports, work performing in sports, or at school. drop a few pounds. They reason their productbetter for just hourwork awork day! performing better inan sports, or at to school. lightweight or bodyweight exercises, and walking can be Onceofyou you are inspired to change, change, the the key keythat to success success ispeople in taking taking small steps each day. day. And And when when you you find find yourself yourself reaching reaching your your first first goal, goal, you you Once inspired to to in enough is will small say, "Ifsteps I each One theare most bizarre-looking sufficient for elevating heartreaching rate andyour initiating weight Once you are inspired to change, the key to success is in taking small steps each day. And when you findyour yourself first goal, you had that piece of equipment, then I devices out there is called the Shake 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 loss. Enjoy the infomercials for their comedic value, but keep 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 aa may want to slow down for a moment to enjoy what you have accomplished. Thatyour is because one of life's greatest pleasures is in achieving would get in shape." If one of these Weight. It looks somewhat, well, I’ll creditforcard in next your challenge! wallet. You'll- Author save a Unknown few bucks and a goal. By By taking taking the the time time to to simply simply experience experience joy, joy, you you may may discover discover the the source source of of inspiration inspiration your goal. for your next challenge! - Author Unknown devices proves to be the catalyst to just leave it to your imagination! The maybe meet some new friends while walking around your goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown starting your fitness program, that's manufacturer boldly claims that it neighborhood. God Bless, Bless, God great. But more often then not, they will giveBless, you strong, sexy, sculpted God Kelly Walgamotte Readat: us online at: Kelly Walgamotte arms and shoulders. The one thing all wind up being on clothes hangers or Read us online Kelly Walgamotte Read us online at: www.metrofitnessmag.com garage sale items a few months after of these devices have in common is (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com (985) 778-6171 • metrofitness@live.com (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com
∙ December 2016
October 2015 www.metrofitnessmag.com 5 October 2015 www.metrofitnessmag.com 5
SANTA DIDN’T ALWAYS HAVE A BEARD
OBESITY IN KIDS
Of course, Moore and company weren't responsible for inventing Santa, just enhancing his image. According to the book 'One Night Stands with American History,' 17th century Dutch settlers brought the jolly fat man to America's shores and their image of Santa was “tall, slender and very dignified” without his trademark beard. (He was based on the traditional Dutch winter figure Sinterklaas.) Ar tist and political car toonist Thomas Nast added the beard and the rotund figure in the pages of 'Harper's Weekly' during the latter par t of the 19th century.
WINE CONSUMPTION MAY PROTECT AGAINST SUNBURN
cultural and Food Chemistry. They explained that grapes and grape derivatives have a compound - a flavonoid - that helps protect human skin from the damaging effects of ultraviolet radiation. The authors explained that wine has been shown in previous studies to have some effect Drinking wine may protect against the harmful in protecting against Alzheimer's disease, cavities, effects of sunburn, researchers from the Universi- and prostate cancer. However, no prior study had ty of Barcelona revealed in the Journal of Agrilooked at the effect it may have on human skin.
THE TRUE STORY OF RUDOLPH The most famous of Santa's reindeer actually came to life as par t of a commercial promotion. His first appearance was in a story written in 1939 by ad copywriter Rober t L. May that was published in a Montgomery Ward depar tment store promotional booklet given out to children visiting Santa. Since Rudolph was created for Montgomery Ward, the depar tment store owned the copyright and May received no royalties after it became a
huge success. Sadly, May almost went bankrupt paying for his ailing wife's medical bills before finally convincing Montgomery Ward to give him the rights to the plucky reindeer. Rudolph became an even bigger success when May set the story to music with the help of his songwriter brother-in-law Johnny Marks. A famous rendition recorded by Gene Autry became one of the best-selling Christmas songs of all time, selling more than two million copies.
HOLIDAY WEIGHT GAIN
As much as we look forward to holiday par ties and dinners, many of us fear enjoying it too much – and packing on the pounds. Indeed, the average American consumes approximately 4,500 calories and 229 grams of
THE MOST IMPORTANT MEAL
Your mother was right: Breakfast really is the most impor tant meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. In a study, published in the Journal of the American Dietetic
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fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers. According to a WebMD repor t, the average American gains 1 to 2 pounds during the holiday season. And, those extra pounds tend to become permanent baggage. Year after year, those pounds can add up, and contribute to overweight or obesity later in life. Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals. Eating breakfast is impor tant for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
The problem of childhood obesity in the United States has grown considerably in recent years. Between 16 and 33 percent of children and adolescents are obese. Obesity is among the easiest medical conditions to recognize but most difficult to treat. Unhealthy weight gain due to poor diet and lack of exercise is responsible for over 300,000 deaths each year. The annual cost to society for obesity is estimated at nearly $100 billion. Obesity frequently becomes a lifelong issue. The reason most obese adolescents gain back their lost pounds is that they tend to go back to their old habits of eating and exercising. An obese adolescent must therefore learn to eat and enjoy healthy foods in moderate amounts and to exercise regularly to maintain a desired weight. Parents of an obese child can improve their child's self-esteem by emphasizing their strengths and positive qualities rather than just focusing on their weight problem. When a child or adolescent with obesity also has emotional problems, a child and adolescent psychiatrist can work with the child's family physician to develop a comprehensive treatment plan. Such a plan would include reasonable weight loss goals, dietary and physical activity management, behavior modification, and family involvement.
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
e thing physical, mental, emo-
tness all have in common: the
getaway, a break, a change in
by: Larry Dr. Larry T. McEwen by: Dr. T. McEwen 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
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When we think of physical fitness, our minds immediately of what the things a youthink will do you do “Come to me, all you who are weary and workouts, person should be doing to be physically fit: exercise, walking, running, with much greater pase motivate what we do; and reasons and motivations There'sand atI will least one thing physical, mental, emoburdened, give you rest. Take yoke crunches, aerobics, etc. However, there aremyalso the things we shouldn’t be doing, sion. And people who e soself-disciimportant to all areas of well-being! Think tional, andand spiritual fitness all have common: the are upon you learn for I but am in gentle like overeating! I know,from ‘tis theme, season, we do need to exercise some live their life with pasg and humble in heart, you willthere find rest for pline orat fitness suffers. Ofgetaway, course, are other things we need to avoid when motivate do;a good and reasons and motivations if youwe have reason for doing what you about it,what Tneed here's oneand thing physical, mental, emofor a least well-timed a break, a change sioninare the ones who s it comes to being physically It never ceases to amaze me toare see some of the your souls. For my yoke isfit. easy and my burden so important to all areasdo, of itwell-being! Think stands to reason and spiritual fitness scenery, a vacation! As I all have in common: the are more highly motittional, isworld’s light.”best athletes engaged in activities that can have devastating impacts on a you will do what youyou do youbut have a good reason for doing what about it, if vated to achieve onathe beach listenkneedsit for well-timed getaway, a break, a NIV) changeand in I won’t person’s overall fitness. I’m(Matthew not judging, just observing, make agreat list, 11:28-30 “Come to me, all you who are weary and things, and they usually escenery, withit much pasI will analogy. There are definitely things we need to do to remain spirituing to the an roar of I the do, standsgreater to reason a make vacation! As burdened, and I will you the rest. Take my yoke do!give So where didprinciples these s ally fit, like prayer, meditating on God’s Word, and actually practicing sion. And people waves and feeling you will do what youwho do sit on the beach listen- the upon you and learn from me, for I am gentle lofty However, ideas come from? Did I mention that I'm sitting weusdiscover Bible there are also things we need to avoid. to rest.in It our helps us study. . It helps “Come to me, all you who are weary and live their life with passea breeze blowing with much greater pasing us to roar of the just I’m not being Ihumble won’t makethe a list hereroll either, butwill Ispirituwillfind give rest for bypractical! the and ocean watching waves in? And elps tothe focus or to legalistic, re-focus. heart, you burdened, and Iin will giveand you rest. Take my yoke sion are ones who who against my face, it is example Proverbs “Do not set footdescribe on the path the wicked sion. And the people and feeling to you how benespeaking, words can't ewaves clearlyone the things infrom lifethe that ally4:14-15. your souls. For my yoke isofeasy and my burden upon you and learn from me, for I am gentle or walk in evil men. Avoid it, do nothas travel on for it; turn it and go are their morelife highly clear toway me justficial this getaway been me.from It's as if the s sea us tovery reflect onthe why weofdo live withmotipasbreeze blowing is light.” on your way.” NIV It’s notwords always easy to say no to the things that negatively affect and humble in heart, and you will find rest for of Christ have come true for me today. vated to achieve great t's ourhow fitnessmuch goals, or our break life this sion are the ones who NIV) against face, it but is let me make a suggestion. Get busy doing(Matthew our my spiritual fitness, the dos and11:28-30 youburden your souls. For my yoke is easy and my al to examine the reasons that things, andhighly they usually was needed! Why? Time do the don’ts! The Psalmist put it this way in Psalm 119:32-37: are more motivery won’t clearhave to time me tojust is light.” do! So where did these I run the path of your off or intime away doescommands, for you have set my heart free. Teach me, O vated to achieve great how much this break (Matthew 11:28-30 NIV) follow your decrees; then us I will to theus end. Give me underlofty ideas come from? Did I mention that I'm sitting to keep rest.them It helps soLORD, many to helpful things. It helps things, and they usually was needed! Time standing, Why? and I will keep your law and obey it with all my heart. Direct me in the by the ocean watching the waves roll in? And spiritutopath getofperspective. It helps us to focus or to re-focus. commands, do! So where did these off or time your away does for there I find delight. Turn my heart toward your statally speaking, words can't describe to you how beneItutes helps see more andus nottotoward selfishclearly gain. the things in life that lofty ideas come from? Did I mention that I'm sitting so many helpful things. It helps us to rest. It helps us ficial really matter. helps us to reflect we doto your Turn my eyes awayItfrom worthless things; preserveonmywhy life according word.this NIVgetaway has been for me. It's as if the
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to get perspective. It helps us to focus or to re-focus. by the ocean watching the waves roll in? And spirituwhat we do. Whether it's our fitness goals, or our life words of Christ have come true for me today. It helps us to see more clearly the things in life that ally speaking, words can't describe to you how benegoals, it is so beneficial to examine the reasons that really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the
Are you Victorious? dragon’sCORNER goals, it is so beneficial to examine the reasons that
what we do. Whether it's our fitness goals, or our life
words of Christ have come true for me today.
Victory- an act of defeating an enemy or opponent in a battle.
dragon’sCORNER JOINT HEALTH N pple OINT HEALTH
I will positively assume that if you are here, you are in some way victorious! What do I mean? Victory comes in many different shapes, sizes and colors because there are many enemies. We already know about the resistance. If we are not careful, we can totally overlook the incredible job we have done and the effort associated with that! Many little victories lead us to the promise land of our goals and dreams for ourselves. Please remember…as coaches, our job is to get you to do what you don’t believe you can do and we know for a fact you can. We love to celebrate with you but never let up and always drive you to be the best you can be. Your potential is so great that is makes our job is quite difficult! During a training session, there will be moments where you are tired. This is a fact of the training and fatigue must be created in order to deliver
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physical and mental gains. How you respond to that fatigue, however, can be the difference between training for victory or defeat. When we get tired, we put our hands up in the face of the challenge. If you have ever seen the movie Friday Night Lights, Coach Gary Gaines (Billy Bob Thornton) explains to his players what “being perfect” really means. It’s not about the score at the end of the game. It’s about looking deep within yourself and being able to say you gave it everything you have. I know many of you have in many areas of your life and we love that. This applies to us as coaches as well. That is why after a difficult training session and you have completed it, with great pride, WE RAISE OUR HANDS IN VICTORY! Sometimes you have to do it, raise them as high as you can and be proud of yourself and all that you accomplished!
runnersCORNER How to Training For a 5K kidsCORNER by: By LisaGEVIONA Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself
Students and The Benefits of Eating Breakfast
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.
Set attainable goals
IMPROVED GRADES Breakfast is often described as the most important meal of the day, and cognitive depending on intensity Start out with a simple succeed and move forward only when rightfully so --andit speed. not only provides im- program that allows you toimprove performance, test scores you feel comfortable with your current stage.as To protein, avoid burnout or injury, do not push your limits. Remember that your main portant daily nutrients such and achievement scores goal isfiber, to reach the finish and line. For your first race you but should plan on enjoying the run feeling good for having completcalcium, carbohydrates, in and students, especially in younger children. According to a study it also ed your goal. helps improve school perforpublished in the journal “Archives of mance, allowing students to do Pediatrics and Adolescent Medicine," better on to the Food Improve yourtests, heart according and head students who increased their participation in and Nutrition Service. If your child and keeps Accomplishing your goal improves your self-esteem your cardiovascular in tune. A regular training probreakfast programs system had significantly higher feels tired or has difficulty concentratmath scores than those who skipped or rarely gram includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness ate breakfast. The group of students who ing during the day, consider adding guidelines. Running can lead to a feeling of freedom and independence, and it is also one of the best ways to alleviate stress increased breakfast participation also had breakfast to his or her daily routine. decreased rates of tardiness and absences. The length of a 5k is a relatively easy goal to reach as a novice runner, but itEating may also challenge can the expert runner breakfast
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WEIGHT MAINTENANCE Eating breakfast regularly may also help students maintain a healthy weight. According to a study published in “Public Health robHOWELL Nutrition," children who skipped breakfast in the morning were more likely to overeat and have a lower overall diet quality than children who ate breakfast every day. This led to increased body mass index, or BMI, measurements. CONSIDERATIONS While eating any breakfast is better than skipping breakfast altogether, some choices are better than others. Carbohydrate-only breakfasts, such as bagels and toast, can give energy for one to two hours, while complete breakfasts that contain a balance of protein, fat and carbohydrates can keep blood sugar levels steady for hours. Try some toast with peanut butter and a piece of fruit or cereal with milk and glass of 100 percent fruit juice. If you have time, make an omelet with cheese, broccoli and some turkey bacon.
what we do. Whether it's our fitness goals, or our life
words of Christ have com
dragon’sCORNER Is it my Knee or my Ankle?
JOINT HEALTH by: dr kristinSMITH garyDRAGON
INCREASED CONCENTRATION Students who eat a lowglycemic, balanced breakfast may have better concentration and more positive reactions to difficult tasks than students who eat a carbohydrate-laden breakfast. According to research published in “Physiology and Behavior," students given a low-glycemic breakfast were able to sustain attention longer than children given a high-glycemic breakfast. Children following the low-glycemic breakfast plan also had improved memory and fewer signs of frustration when working on school tasks. Try old-fashioned oatmeal with a handful of walnuts or some scrambled eggs with spinach, peppers and a sprinkle of cheese.
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really matter. It helps us to reflect on why we do
by: Dr. Larry T. M Senior Pastor, N
A common problem that I see in my physical therapy clinic is a person suffering from lateral knee pain. However, after evaluating the knee, it is determined that the cause of the pain is not in the knee, but a result of tightness in the lower leg and ankle during the gait cycle. There's at least one thing physical, mental, emo- motivate There are two phases to the gait cycle: first is the swing Dr. Kristin tional, and spiritual fitness all have in common: the are so im phase, Smithin which one leg is swinging forward. The other is the stance which need for a well-timed getaway, a break, a change in about it, i LifeCare Familyphase, Wellness & is when the leg is in contact with the ground. Right before your foot hits the ground, Chiropractic the needs to turn inward and the lower legscenery, (Tibia) a vacation! As I (985)heel 774-9303 begins to rotate outward or externally. As the foot sit stays on the beach listenin contact with the ground, the heel begins to turn outstress and strain to the knee muscles, andall liga- you who ar “Cometendons to me, tois thements, roarcausing of the ward causing the lower leg to internally rotate. ing If there an increase in knee pain with movement. burdened, and I will give you rest. any tightness in the heel, ankle or lower leg, then there andIf you are suffering waves feeling the from constant knee pain that is not upon youcausing and learn will be restricted movement of the lower leg. This will going away, it might not be your knee the prob-from me, fo blowing prevent the lower leg from moving through its sea full rangebreeze lem. It may be your lowerand leg and ankle. An evaluation humble in heart, and you will Fitness Connection of motion, not allowing it to fully internally and against exterby aface, physicalittherapist can determine if there are any remy is souls. Forankle myand yoke is easy a 4426 Trenton St,the Metairie, LAfrom 70006 nally rotate. Since tibia runs the knee to the strictions throughout theyour leg, especially at the very clear to me just (504) 885-7855 ankle, any restrictions at the ankle and leg can lead to a lower leg. A physical therapist can put you on an ankle is light.” decrease in movement at the knee joint. In order for the flexibility, and range of motion program fitnessconnection.net how muchstrengthening, this break (Matthew knee to function appropriately, the proximal tibia needs which will allow for increased mobility throughout the was needed! Why? Time to be able to also rotate internally when you bend your leg, resulting in a decrease in pain in the knee. Don't let knee and rotate externally when you straightenoff youror time faulty gait mechanics away does limit you from performing at your knee. If there is a decrease in movement at the ankle and full potential. Give us a call Action Physical Therapy and so many helpful things. It helps us to rest. It helps us lofty idea lower leg, then there will be a decrease in movement at we will put you on a program that will keep you off of the knee. This decrease in the mobility puts additional to get perspective. helps usinto or to re-focus. by the oc the sidelinesItand remain thefocus ACTION.
supple
Maris Lee
Have Y
It helps us to see more clearly the things in life that
ally speak
really matter. It helps us to reflect on why we do
ficial this
what we do. Whether it's our fitness goals, or our life
words of
goals, it is so beneficial to examine the reasons that healthyEATS Black Paleo Pot dragon’sCORNER Roasted Chicken
JOINT HEALTH
garyDRAGON
Ingredients:
1 whole chicken, about 3-4 lbs. 2 lbs. small red skin potatoes, halved 1 pound carrots, diced 2 medium yellow onions (1½ diced, ½ quartered) 1 head garlic, cut in half 2 stalks celery, halved 2 sprigs rosemary 3 tablespoons creole seasoning 1 can beer or 2 cups white wine (optional)
To Make:
1. Set up a campfire with either wood or charcoal to place the black pot at least 6 inches above the flame. Have a separate group of charcoals burning to place on top of the pot 2. Take two quarters of one yellow onion, garlic, celery, and rosemary and stuff them into the cavity of the chicken. Generously cover the skin of the chicken with the creole seasoning. 3. Place the potatoes, carrots, and diced onions in the bottom of the pot and place the chicken on top. Place the lid on top followed by hot coals to completely surround the chicken with heat. A chicken of this size should cook in about two to two and a half hours over a campfire.
supple
Not camping? Heat your oven to 375 degrees Fahrenheit and roast it with the lid on for an hour and a half to two hours.
Have Y
Pro Tip!
If your veggies start to burn over your fire, add a little beer or wine to braise them instead.
supplementREVIEW by: mikeMILLS Detoxify your body with a Natural Cleanse Have Your Cake, and Eat it too! PART ONE
The holidays have arrived and with them all
also
happens
to
be
one
of
the
most
the sugar filled deserts and treats that are loaded
dangerous. Aspartame is used in thousands of
used artificial sweeteners in the world today. It
aging states that a single serving contains zero
cleanse be careful to read the ingredients This month we begin the first segment of products as a sure substitute though conemptyseries calories and leaves the feeling to make that it to hassugar, the necessary a with two-part dedicated to weight lossof being closely of would fiber, actually herbs, diuretics, naturalsmaller for a freshThis startyear to the newsugar year. cravings Millionswithout blend sumers bloated. satisfy be better and off eating laxatives to ensure that the entire body is ofthe Americans will be consuming processed excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been completely purged of unwanted toxins and foods and calorie filled meals during the free sweeteners whenmonth preparing holiday chemicals linked tothat possible cancer, have causes built upforover time.short term holidays over the next and atasty half, and Psyllium huskgastric is a popular source fiber one way to staysoa many step ahead of the game is snacks! With sugar substitutes available memory loss, problems, andofneurological in most cleanses. It maintains proper GI (gastothese naturally cleanse the body before and after days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold trointestinal) function and relieves constipaholiday binge eating. Detoxifying all the maManywith so acalled under the brand names Splendaand . Though market“natural” irritable bowel syndrome, diarrhea. jorone. organs complete body sweeteners cleanse will can tion, regularity Splenda and helps to help prevent undesired weight gainthan andgood flushand Flaxseed ed as a oil “Nopromotes calorie sweetener,” products actually do the body more harm lower bad cholesterol (LDL) while increasing out toxins. Many 100% all natural cleanse kits give diabetics a false sense of security when that also include bulking agents contain 12.4% the are available that contain ingredients that will good cholesterol (HDL). Aloe vera and cape calories the same volume choosing desert or beverage during heart, the holidays. aloe sugar. Although aid inofdigestion, soothe of stomach discom-the cleanse thea colon, digestive system, and are vital component in maintaining kidneys, liver, and lungs. When a most fort Aspartame (NutraSweet) is choosing one of the “nutritional facts” label on Splenda’s retail pack-
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 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
a healthy colon. Black walnut oxygenates the blood to kill parasites and is anti-fungal. Goldenseal and dandelion root are used as natural diuretics to help flush excess subcutaneous water from under the skin. Senna leaf extract is a natural herbal laxative that is commonly used in cleanser kits to aid in a full body flush. These key ingredients should be the foundation of a proper natural cleanse. The most common length of time to perform a natural cleanse is one week. During this time it is recommended that a diet high in fresh fruits and vegetables is consumed and to limit the intake of simple carbohydrates (sugar) and saturated fats. Fried foods should be avoided altogether as well as red meat. A low calorie, low carbohydrate, and low-fat protein shake is acceptable as a substitute to high protein meals such as chicken, fish, or beef during the week-
long cleanse. A 100% whey isolate protein shake is recommended due to its high absorption rate, and it’s easily dissolved in water. At least six to eight ounces of water should be consumed eight to ten times daily for a minimum of seven days. Limit alcohol consumption to decrease the chance of dehydration while on a cleanse due to the natural diuretics included in most cleanse packs. Five to ten pounds of weight loss is common with most natural seven day cleanse kits, making it a great way to “kick start” a weight loss pro- gram for the New Year. Remember to keep calorie dense meals to a minimum during the holidays and the cleanse will be that much more effective. Check out next month’s supplement review for part two of the weight loss series dedicated to losing weight and feeling great for the New Year!
harmful chemicals like Sucralose and Apsartame, and
Look for Detoxify your body with a remember portion control is vital during the holidays. Natural Cleanse, PART TWO With careful planning and preparation, one can truly have their cake andin eatthe it too!January 2017 Issue Next Month 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, years experience in the Vitamin and Supplement Industry. has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 15+ years experience in the Vitamin and Supplement Industry.
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∙ December 2016
“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 your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”
Area Races Schedule
Saturday December 10th Saturday December 19th Sunday, January 8th good. If your pet has been ill with persistent Jingle Bell Runthem. Jackson Day Race Celebration in the Oaks symptoms, it is best to bring your pet to your Over-the-counter medications Holiday-Themed Costume 9K (5.6 miles) to NEVER give 2 Mile Walk/Run veterinarian. Acetaminophen (Tylenol), 5K Run/Walk to cats- Aspirin,City Park to Jackson City Park ccc.10k.com Sometimes
Audubon ParkIbuprofen (Advil,Square they are sicker than how they Motrin), Pepto Bismol, and www.jbr.org
appear and immediate treatment may save your
Kaopectate.
www.runnotc.org
Saturday, December 10 This article is not meant to diagnose or treat Rivertown Rollin on the River Saturday, December 17th Pounds matter...almost all veterinary med- any animal or medical condition. Always consult Ole Man River Half 10 Mile & 5K ications are dosed based upon the patients your veterinarian before administering any medMarathon Kenner Rivertown th
pet discomfort and save money.
weight. We must be very cautious especially in & ication www.nolarun.us 1/2 Marathon 5K to your pet. If your pet is having any per-
our tiniest pets. Cats are even more sensitive to Gretna sistent symptoms, you should bring your pet to River Levee, www.runnotc.org certain drugs, especially medications like Tylenol
and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle
your veterinarian's office.
Carbohydrate
Holidays, ParLoading ties, and Carbs for Peak by marisLEE Revisited
Performance First of all, let me say I’ve been told over the years, by elders and superiors, that it’s all “mind over what’s the matter”, or something by marisLEE like that. Well, the matter at hand is the holiday season and parties and carbs. Not a good combination. You, however, are a member of a group PART II of highly motivated people that “makes things happen.” You are not going to let the Sorry for the suspense by making my last article at holidays upset least more thanyour one everyday part. The nutritional logistics of time and regimen. Under no circumstance will you space and TMI made it more reasonable to break up let overeating bad carbs at a party interfere or segment such a very important and involved with yourRemember overall progress. something process! our goalAnd is toif perform better. happens in a moment of weakness, alcohol Now back to the text! induced or otherwise, you will wake up the nexttime morning do extra aerobic trainLast I left off and by setting baseline parameters for carbohying….Right?....Right!!!!! drate loading goals. During the Wednesday and Thursday load Another demographic that comes to Example: mind 150phase, aim for 10 grams per pound of body weight. is the group of fitness enthusiast that “watchpound athlete x 10 = 1500 grams during the first two days of es other people loading. Again, this ismake only a things baseline.happen.” Trust me, I Trust have seen this me, the fittest the fit are underand constant parameter double. of I personally supervised witnessed a 150surveillance. And I’m sure noticethisyou pound athlete load 3,000 grams of they carbs during time frame. That’s calories of carbs. WOW!!! doingroughly more12,000 aerobics around this time of the metabolism Withcalories this fact in mind, Iyear. say just go where theus This allows to burnleads. excess whatever an athlete can comfortably tolerate in carbcalconsumpand open up room in the cells for future tion on Wednesday, say 1000 grams total, for the first ories. Especially good advice if you fit intoload day. On Thursday,two we should aim having for 50-75% of the previous category and are trouble gettingload day, total. Since we had 1000tuned grams in. on Wednesday our total for the program totally Thursday shouldtype be 500-750 grams total. load carbs The third of mindset thatWe I’llshould address at 2-4-hour intervals of 6-8 total intakes per day. is that group of holiday partakers that put us to Fridaypounds and Saturday. is a day for digesThis on 5,brings 10, or more and Friday wonder, ”what tion, assimilation, and absorption. Slow down the carbs in the world just happened?!” These folks and reintroduce protein into the diet. Oh, by the way, as for protein didn’t have a plan or knowledge of a plan to intake on Wednesday and Thursday--you don’t need it—except combat holiday weight gain. It is, therefore for pre-bedtime aminos (whole different article). We don’t want incumbent upon us, who do know what it carbs competing with protein for absorption during the load takes to overcome this problem, to sound phase. off. Proteins such as egg whites, amino acids, chicken or lean meat We should set our goal for the New Year to combined with fruits such as apple, cantaloupe, and raisins are shore up our knowledge of nutrition and exexcellent choices of foods for Friday. The simple carbs through ercise to help and motivate everyone around fruit will allow for quick energy and allow the body to keep the us to live a healthier lifestyle. A good place stored glycogen from being used. to start would be NOT to read myON column from THURSOne more thing, DO TRAIN WEDNESDAY, last AND year FRIDAY. at thisNext timetime, on Ithe subject. Metro DAY, promise to focus in on Saturday Fitness has archives that are easily accessible (competition day) and tie up any loose ends! Don’t quote me on over the internet. that. And remember, like I’ve been told all my life. It’s all mind over what’s the matter! Or something like that.
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
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∙ December 2016
Muscles Worked The deadlift is a compound exercise targeting several muscle groups including the latissimi dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas, (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.
Benefits The deadlift has many benefits. As a compound exercise, the movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups.
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∙ December 2016
When compared to isolation exercises, compound movements that involve larger muscle groups elicit a hormonal training response that results in greater strength gains. The dynamics of the lift itself may also lead to greater gains in increased muscle size. The deadlift also has possible rehabilitation benefits. It has been hypothesized that the moderate to high hamstring activity elicited during the deadlift may help to protect the Anterior Cruciate Ligament (ACL) during rehab. The movement of the deadlift translates well into real life as it mimics bending and lifting. Anyone who has a toddler is quite familiar with the motion of the lift already.
Performing the Lifts
BEGINNING POSITION • feet should be flat on the floor about shoulder width apart in the con ventional style, and slightly farther apart in the sumo style • grip bar with a closed, alternate grip • legs should be flexed as in a squat position • bar should be as close to the shins as possible • back posture should be straight UPWARD MOVEMENT • begin pull by extending at the knees • the hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar • at the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended DOWNWARD MOVEMENT • flex hip and knee joints to slowly lower bar to the floor, ending in the squat position
Points to Remember
• Your torso should be straight throughout the movement • At no portion of the lift should your back be rounded • Keep the bar as close to the shins as possible throughout • Feet should always be flat on the floor, pushing from the heel • exhale through the sticking point of the concentric movement and inhale through the eccentric phase • Do not jerk the movement, it should be smooth throughout • if your knees are moving laterally from side to side, reduce the amount of weight • Because of the many muscles involved in the lift, the Deadlift may require more rest between sets than normal
Conclusion
As in all exercises, it is important to get a doctor’s or chiropractor’s release before adding this lift to your regime. The deadlift itself has many variations. You can use barbells for lighter weights or use a limited range of motion if the situation calls for it. There are also specialized bars that some people find more comfortable such as the Combo Bar or Trap Bar. Because of the wide range of muscles the deadlift targets, some people use it as a warm-up lift before their workout. In whatever form you use, the deadlift should play an important role in your training program.
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YO U R
NORTHSHORE HARBOR CENTER
A VOTE YES PROTECTS YOUR HARBOR CENTER
A VOTE YES FOR THE NORTHSHORE HARBOR CENTER RENEWAL IS RECOMMENDED BY: EAST ST. TAMMANY CHAMBER OF COMMERCE ST. TAMMANY PARISH TOURIST & CONVENTION COMMISSION
The Northshore Harbor Center is a wellmanaged public facility that hosts more than 50,000 people at hundreds of events each year. Every ten years, we’re asked to renew the millage that funds this center. Because the leadership of the center has been good stewards of public funds, they have rolled back taxes saving us over $750,000 annually. The
Harbor Center is an economic boost to our community, a gathering place for our families and businesses and an enhancement to our quality of life.
On December 10, a VOTE YES for your Harbor Center equals a better quality of life for Slidell.
1 0 0 H A R B O R C E N T E R B LV D · S L I D E L L , LO U I S I A N A 7 0 4 6 1
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∙ December 2016
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