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ScotANTHONY
2015 2017 2015
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October February October
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8 NUMBER volume 2 NUMBER 10 volume6 NUMBER 10 volume6
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account executive account executive gregFLORIDI gregFLORIDI
DanSAUSE
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MaryBOUNDS GaryDRAGON ChrisGUNNARS chrisTIBLIER chrisTIBLIER Maris LEE chrisTIBLIER MattLOVITT TravisMANNY DrLarryTMcEWEN MikeMILLS mikeMILLS mikeMILLS Shabik SANYAL mikeMILLS Fred ZOLLER melissaBRELAND melissaBRELAND
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volume6 NUMBER 10
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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 page 12 Chiro Talk by Dr. page 13 Carbs: The kristinSMITH Good, the Bad, and the Ugly by Dr. kristinSMITH by MarisLEE page 17 Eggs What’s the Difference page 17 Eggs What’s the Difference by krisGUNNARS by krisGUNNARS page 16 Grass-Fed Beef vs. Grain-Fed/Grass
What's the Difference? page 18 Finished 9 FitnessBeef: Myths Exposed page 18 9 ChrisGUNNARS Fitness Myths Exposed by travisMANNY by travisMANNY by travisMANNY
NOTES INSPIRATIONAL Inspirational NOTES NOTES INSPIRATIONAL
Pam Hauser gives us a 20-minute beginner workout Cover: Trainer’s Choice Cover: Trainer’s Choice with high-intensity interval Cover: Trainer’s Choice by Liz Maddox by Liz Maddox training, (HIIT). by Liz Maddox Page 14 Read more on page 14. Page 14
page 18 5 Golden Rules for Success
page 20 page 20 page 20
Pets & Your Medicine Cabinet Pets & Your Medicine Cabinet by Dr. lizaLEDET, DVM by Dr.Mistakes Running and How to lizaLEDET, DVM Avoid Them by ShibalikSANYAL
page 22 page 22 page 22
Running Fundamentals Running Fundamentals by aaronPOTTS by aaronPOTTS Walter Herrmann, 111 Fjällräven Polar 2017 by MaryBOUNDS page page28 28 The TheBitter BitterTruth TruthAbout AboutFructose Fructose by krisGUNNARS by krisGUNNARS
page 24 K etosis 101: The Fastest Way page 15 page 13 15 page 13 to Burn Fat page by MattLOVITT healthyEATS area RACES areaRACES healthyEATS kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher (985) 778-6171 Like Metro Fitness
Like Metro Fitness Inspiration is is aa profound profound feeling feeling that that precedes precedes change. change. It’s It’s like like aa window window through through metrofitness@live.com Inspiration Like Magazine Metro Fitness on: Magazine on: Inspiration is a profound feeling that precedes change. It’s like a window through Magazine on: which we may be able to see the life we could have. It can give us the ability to Like Metro Fitness Magazine 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 on recognize that that changing changing our our life life begins begins with with changing changing the the way way we we think, think, since since our our recognize 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. Athoughts father create and his daughter were one of the apples. And before our actions, and our actions create the life we could have. thoughtsincreate our actions, and our actions create could the life we could playing the park. His young her father shehave. took rivers, and and forests. forests. Immersing Immersing ourselves ourselves within within our our environenvironFor some, some, inspiration inspiration comes from experiencing experiencing connectionspeak, to nature—the nature—the oceans, rivers, For comes from aa connection to oceans, daughter ancomes applefrom experiencing anothera bite from the second apFor some,spotted inspiration connection to nature—the oceans, rivers, have and forests. Immersing ourselves within ourmuch environ“Father this one, itif iswethe juiciest and is ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that can succeed at changing our ment canShe be a powerful feeling longfather to sustain. For others, He it may come from the belief thatwas if wespeechless. can succeedHe at changing vendor. then askedand herjoyful father ple.weThe was surprised. sweeter”. Her father bad our ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we can succeed atfelt changing our habits, we can achieve our dreams—whether dreams—whether they are are about feeling better, better, having more more energy energy to do do things with with our lovedHis ones, or even even just to buy we hercan an achieve apple. He didn’t wondered what mistakes he had habits, our they about feeling having to things loved ones, or just about passing judgment so our quickly. smile quickly habits, we can achieve dreams—whether are about feeling better, more energy to do things with our loved ones, or even just have much money withourhim but madethey raising his daughter for herhavingcame back knowing why his daughter took a bite performing better in sports, sports, work or at at school. school. performing better work or he had enough toininpurchase two acted in such a greedy way. performing better sports, work or at to school. from each of the apples. Once you youSo, areheinspired inspired tothe change, the key keyHis to success success is in inlost taking small steps steps each each day. day. And And when when you you find find yourself yourself reaching reaching your your first first goal, goal, you you Once are change, to is taking apples. boughtto two the mind was in small thoughts. Once you are inspired to change, the key to success is in taking small steps each day. And when you find yourself reaching your first goal, you apples and gave both of them to Perhaps he thought, he was just 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 Moral: 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 held moment to enjoy what you have ThatDon’t is because one of life'stoo greatest pleasures is in achieving a his daughter. His daughter thinking too much. Hisaccomplished. daughter Judge anything quickly or reach a conclusion. 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 for your your next challenge! challenge! Author Unknown goal. for next -- Author Unknown both the apples in each hand. is too young to understand about Always spare a time to understand things better. goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown
Don't Judge Too Quickly
Then the father asked her if she sharing and giving. Soon the God Bless, Bless, God would share one of the apples smile disappeared from his face. God Bless, Kelly Walgamotte Readat: us online at: Kelly Walgamotte Read us online with him. Upon hearing this, his Suddenly his daughter with an Kelly 778-6171 Walgamotte Read us online at: www.metrofitnessmag.com daughter quickly took a bite from apple in one of her hands said, (985) • metrofitness@live.com www.metrofitnessmag.com (985) 778-6171 • metrofitness@live.com (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com
∙ February 2017
October 2015 www.metrofitnessmag.com 5 October 2015 www.metrofitnessmag.com 5
IRON-RICH FOODS TO PREVENT ANEMIA COULD ALSO LOWER DEMENTIA RISK Researchers from the University of California, San Francisco and the American Academy of Neurology analyzed 2,552 adults between the ages of 70 and 79 who were par ticipating in a Health, Aging, and Body Composition study. The study, which was carried out over an 11-year period, required the adults to par ticipate in
memory and thinking tests during this time. At the beginning of the study, all patients were free of dementia. At the star t of the research, 393 were diagnosed with anemia and 445 had developed it by the end of the study. The results were that the patients with anemia had a higher risk of developing dementia compared with those who were
BELLY FAT PROBLEMS
"A big waistline puts you at an increased risk for many health problems–diabetes, heart disease, high blood pressure, and stroke," says Robert Eckel, MD,
DOSE OF DAILY OPTIMISM
Leads to Healthier Hearts not anemic. Anemia was associated with a 41% higher chance of dementia. The association persisted even after the researchers took other factors into accounts, such as age, sex, race and education.
president of the American Heart Association. Even skinny people can have unhealthy "hidden" belly fat. Research shows that fat may be folded deep inside the belly around the stomach organs, visible only by CT or MRI imaging. This fat puts people at the same health risks as someone with
more obvious big girth, researchers say. "Abdominal fat is thought to break down easily into fatty acids, which flow directly into the liver and into muscle," says Lewis Kuller, MD, DPH, professor and past chair of epidemiology at the University of Pittsburgh School of Public Health.
EXERCISE MEANS MORE SEX People who exercise more have more sex. The reason for this is com- plicated. People who exercise more are generally healthier, younger and have more attractive bodies than the non-exercisers. Frequent exercisers may also be more physically-oriented people who seek out activities and sensations. Whatever the case, research does show that the more a person exercises, the more sex he or she tends to have. Par t of this may be that people who exercise have an improved body image over
people who do not exercise. Being more comfor table with your body leads to better and more relaxed sex. A study showed that more physically fit men and women rated their own sexual desirability higher than less active men and women the same age. Eighty percent of men and 60% of females who exercised two to three times weekly rated their own sexual desirability as above average. As the number of days of exercise per week increased, so did the ratings of sexual desirability.
SLEEP APNEA HAS HIGHER RISK OF CANCER MORTALITY University of Wisconsin School of Medicine and Public Health released a study today showing that those suffering from sleep apnea appear to have an increased risk of cancer mor tality. Previous studies have linked the sleep disordered breathing (SBD) problems to hyper tension, cardiovascular disease, depression and earlier death, but this is the first to find a link to cancer. Lead author Dr. F. Javier Nieto, chair of the Depar tment of Population Health Sciences at the University
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of Wisconsin School of Medicine and Public Health commented that the study had subjects with severe SBD had five times higher incidence of cancer deaths, more than just a statistical anomaly. Previous studies in animals have shown similar results, while other studies have linked cancer to possible lack of oxygen or anaerobic cell activity over long periods of time, therefore, it's possible poor breathing fails to oxygenate the cells sufficiently.
There’s a saying that it takes just as much energy to be negative as it does to be positive. And it just so happens that being positive. And it just so happens that being positive and having an upbeat outlook on life has now been proven to increase cardiovascular health, according to a new duty. The findings, published by researchers at the University Of Illinois, found that optimistic people had twice the odds of being in ideal cardiovascular condition as their counterpar ts. Optimists had significantly better blood sugar and total cholesterol levels than those who had a negative or pessimistic outlook on life. Optimistic were also noted as being more physically active, having healthier body mass indexes, and were less likely to smoke. “This evidence suggests that prevention strategies that target modification of psychological well-being may be a potential avenue for the American Hear t Association to reach its goal of improving Americans’ cardiovascular health by 20 percent before 2020,” said Rosalba Hernandex, lead researcher of the study.
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
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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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Regardless of your sport, you always want to improve! you If you thatyou desire willloose do what do “Come toyou me,will allplateau you who are wearyslip and to get better and eventually backwards. This is why people with much greater pase motivate what we do; and reasons and motivations There's atpractice leastgive one thing physical, mental, emoburdened, and I will you rest. Take of myimproving. yoke practice. But is only one aspect ThereAnd are other things sion. people who e so important to all areas of well-being! Think tional, and spiritual fitness common: upon you and learn me,all for I am in gentle that will greatly affect from your ability tohave improve. First therethe is yourare attitude. Your live their life with pasg and humble in heart, youphysical, will find rest for attitude will determine whether or not you show upemoto practice, how hard will motivate we do;a good and reasons and motivations ifyou you have reason for doing what you about it,what Tneed here's oneand thing mental, forat a least well-timed getaway, a break, a change sioninare the ones who s practice, as well benefit youand receive from practice. Having a teachable spirit your souls. Foras mythe yoke is easy my burden are highly 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 motittional, dictate the amount of gain you receive from the advice and direction given iswill light.” you will do what youyou do you have a good reason for doing what about it, ifbut vated to practice, achieve great on beach or listenkneedsit for athe well-timed getaway, a break, a NIV) change in may to you by coaches trainers. People who aren’t teachable they (Matthew 11:28-30 “Come to me, all you who are weary and things, and they usually escenery, withit much paswillto be entrenching ing the roar As of I thebad form and wrong techniques into their regimen and do, standsgreater to reason aonly vacation! burdened, and I will give you rest. Take my yoke do! So where diditthese s these things are hard to unlearn! Motive is another big influencer when comes 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 ideas come from? Did I mention that I'm sitting tous improving. answer to the question--Why am I doing this in the first place?, to rest. ItThe helps us lofty . It helps “Come to me, all you who are weary and live their life with passea breeze blowing with much greater pasing us to of the determines motive. Motive your goals and goals motivate! Nowrest for bywill theestablish oceanhumble watching the waves rollwill in? Andwill spirituelps tothe focusroar or to re-focus. and heart, you find burdened, and Iin will giveand you rest. Take my yoke sion are ones who who against my face, it is allinoflifethis haveally to do with spiritual Everything! we don’t sion. And the people anddoes feeling the to you how benespeaking, words fitness? can't ewaves clearlywhat the things that your souls. Fordescribe my yoke is While easy and my burden upon you and learn from me, for I am gentle depend on God’s grace, achieve relationship are their morelife highly clear to own me justficial but this getaway hastobeen fora me. It's as ifwith the s sea us tovery reflect on our why we goodness, do live withmotipasbreeze blowing is light.” God, once that relationship is established, our desire should be to become all that and humble in heart, and you will find rest for today. vated to achieve great t's ourhow fitnessmuch goals, or our break life words of Christ have come true for me(Matthew this sion are the ones who NIV) against face, it be. is We should seek to reach our full potential with God’s11:28-30 Godmy created us to help!burden your souls. For my yoke is easy and my al to examine the reasons that things, andhighly they usually was needed! Why? Time mind,just a good attitude, a teachable spirit, proper motives and lofty are more motivery With clearthis toin me is light.” do! So where did these goals create an environment that leads to improvements in our spiritual lives. off or will time away does vated to achieve great how much this break (Matthew 11:28-30 NIV) arehelpful some things you It might want us to topractice… rest. It helps us lofty ideas come from? Did I mention that I'm sitting soHere many things. helps
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things, and they usually by the ocean watching the waves roll in? And spiritutoGalatians get perspective. It helps us to focus or to re-focus. 5:22 But do! So where did these off or time away doesthe fruit of the Spirit is love, joy, peace, patience, kindness, ally speaking, words can't describe to you how beneItgoodness, helps usfaithfulness, 23 gentleness to see more clearly the in life that such and things self-control. Against things there is so many helpful things. It helps us to rest. It helps us lofty ideas come from? Did I mention that I'm sitting no law.matter. 24 ThoseItwho belongustoto Christ Jesus on havewhy crucified passions ficial its this getaway has been for me. It's as if the really helps reflect we the doflesh with by the ocean watching the waves roll in? And spirituto getand perspective. It helps usbytothe focus or tousre-focus. desires. 25 Since we live Spirit, let keep in step with the Spirit. what 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
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Lewis the Lion had a problem. dragon’sCORNER goals, it is so beneficial to examine the reasons that
what we do. Whether it's our fitness goals, or our life Lewis was a young lion who was no longer a cub, but didn’t yet have the skills to hunt for himself. With the assistance of his pride, he tried to get better at hunting, but would either make too much noise, move too soon or just wasn’t quick or strong enough to bring down his prey. While that alone was frustrating, to add insult to injury, the hyenas took great delight in Lewis’ failings and laughed whenever the young lion let another antelope escape. Lewis tried to roar at them, but he was only able to manage a squeak, giving the hyenas more reason to laugh. “Just ignore them,” the older lions would say. “How can I? Every time I start to stalk another antelope, I can hear their voices in my head,” Lewis responded. Lewis was tempted to stop trying and talked about his doubts with his mother, Lizzie, who was an outstanding hunter. Lizzie looked at her son and said, “We’ve all been there. There was a time when I couldn’t catch anything and the hyenas would laugh incessantly. This is what I learned. If you give up, their mocking has worked
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and they have won. But if you keep trying and learning, you’ll eventually become a great hunter and the hyenas will have nothing to laugh at.” Lewis nodded his head and agreed to keep trying. Months passed, and Lewis became an accomplished predator. He had a fine, flowing mane and had progressed from an awkward adolescent to a magnificent beast. As he wandered through the Savannah he noticed the group of hyenas who had laughed at his failed hunting attempts. He charged and caught one of the hyenas, knocking him to the ground. “Please don’t hurt me,” pleaded the hyena. “I’m not going to hurt you, I just have a message for you and every other critic. Your laughter didn’t stop me, it only spurred me on and now that I’m the master hunter, I want let you and your pathetic friends know that you’ll be living off my leftovers from now on.”
runnersCORNER How to Training For a 5K kidsCORNER by: JulieL.AUSTIN Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself
Kids and Running
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.
Most kids are natural runners. But what won't stick to it. They can warm aren't? Is there a up with games like tag and hide The length of a 5k is a relatively easy goal to reach as a novice runner, butOr it may challenge way to get them interested in running and go seek. the also older kids the expert runner depending and speed. Start out with a simple allows you to succeed and move forward only when and on atintensity what age should they start? Howprogram maythat find rollerblading, hula hoop, closely should be supervised? skateboards fun.limits. A new set ofthat your main you feel comfortable with they your current stage. To avoid burnoutand or injury, do not push your Remember A good age to start is somewhere rollerblades or a new bike under the completgoal is to reach the finish line. For your first race you should plan on enjoying the run and feeling good for having between kindergarten and the first Christmas tree or as a birthday present ed your goal. grade. If they show an interest you may be just the spark that's needed. If can help them along by starting them you can't get them outdoors yet, you Improve your heart and head off slowly and working up to a more can always start with something on Wii Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training prostructured program. Fit. Some of the fit games they have are gram includes exercising for at leastthing 30 minutes three to five times per week,Hula whichHoop, falls within basic cardiovascular The most important to do Ski Jump, Soccer Heading, fitness guidelines. lead Just to a feeling of freedom and itStep is also(similar one of theto best ways to alleviate stress is to Running make can it fun. like adults, if and independence, and Basic Dance, something isn't fun most people Dance Revolution). Just like adults, Set attainable goalsthat about the ones
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It’s My Quadratus Lumborum!by: Dr. Larry T. M
JOINT HEALTH by: dr kristinSMITH
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garyDRAGON
Low back injuries are one of the most common injuries seen in emergency rooms and doctors’ offices. It is also one of the most common conditions that I treat in my physical therapy clinic. Low back pain can be caused by repetitive stress and strain to the low back There's at least one thing physical, mental, emo- motivate muscles. One of the most common causes of low back Dr. Kristin pain is tightness and weakness to the low backtional, muscle and spiritual fitness all have in common: the are so im Smith called quadratus need for a well-timed getaway, a break, a change in about it, i LifeCarethe Family WellnessLumborum. & The Quadratus Lumborum, also known as the QL Chiropractic scenery, muscle, is located on both sides of the low back. It at- a vacation! As I (985) 774-9303 taches to the iliac crest and runs upwards andsit medially on the beach listento the lumbar ver tebrae and to the bottom of the “Come to me, all you who ar to the roar of the 12th rib. When both sides contract together, iting causes burdened, and I will give you rest. the low back to extend or arch. When only one side and feeling the waves upon you and learn from me, fo contracts, it causes lateral bending of the spine. When seatightbreeze blowing this muscle becomes overworked, it can become and humble in heart, and you will Fitness Connection and weak resulting in low back pain. Dysfunctions with my weakness against face, toittheismuscles of the back. Waiting too long For my yoke is easy a 4426 Trenton St, Metairie,can LAalso 70006 the Quadratus Lumborum radiate pain into to treat the problem canyour cause souls. the surrounding musvery clear to me just (504) 885-7855 the hips, buttocks, lower abdominals and groin. This is a cles to become overactive because they are compenis light.” condition often seen in golfers that play several timesmuchsating for the weakened muscles. If you or someone fitnessconnection.net how this break (Matthew per week. Twisting and extending your back, such as in you know is suffering from low back pain, we can help was needed! Why? Time the golf swing, put a tremendous amount of stress and diagnose the condition and determine whether the strain on the QL. If left untreated, QL pain canoff increase Quadratus Lumborum is a likely cause. Don't let QL or time away does in intensity and limit your ability to golf or exercise. pain get in the way of a healthy, active lifestyle. Call Acso many helpful things. It helps us to rest. It helps us lofty idea Continuing to golf or exercise with low back pain tion Physical Therapy & Spor ts Medicine to eliminate can make the condition worse, causing tightness to and get perspective. It helps toback focus to re-focus. by the oc your back pain and getusyou intoorACTION.
kids need to start off slowly and work their way up, building stamina over time. Maker sure they have appropriate socks and good shoes and do some stretching and warm ups in the beginning. Walk before you run. Kids will walk with you if the scenery is interesting to them. Walk around the mall, parks, the beach, and through the neighborhood. 10,000 steps equals about 5 miles. Slowly build up to doing a walk/run and eventually to running. Find a good youth running program or youth running club. Not only is it a good, structured way to learn how to run the right way, but it's also a good way to meet friends. Kids can record their It helps us to see more clearly the things in life that progress and learn how to set goals. really matter. It helps us to reflect on why we do There are fun runs all over the area. what we do. Whether it's our fitness goals, or our life Many marathons and 5K's also have goals, it is so beneficial to examine the reasons that something for the kids, whether it's a fun run, or some are called a fun dash. They are between 100-400 meters and offer the kids free T-shirts and souvenirs when they cross the finish line. You can start robHOWELL If you are trying to boost your intake of by taking them to races and cheering omega-3s, try this simple favorite. It is other runners on from the sidelines. Get a great way to use convenient canned them in the spirit of being involved in a (or leftover) salmon. The tangy dill sauce garyDRAGON community event that's fun and healthy. provides a tart balance. If you notice they are really not into running, don't push it. There are plenty of others ways to get your kids off of the couch and moving. But if they do show interest, there's a lot that you can do to Ingredients: To Make: encourage them. 3 teaspoons extra-virgin olive oil, 1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
Maris Lee
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healthyEATS Easy Paleo dragon’sCORNER Salmon Cakes JOINT HEALTH
divided 1 small onion, finely chopped 1 stalk celery, finely diced 2 tablespoons chopped fresh parsley 15 ounces canned salmon, drained, or 1½ cups cooked salmon 1 large egg, lightly beaten 1½ teaspoons Dijon mustard 1¾ cups fresh whole-wheat breadcrumbs ½ teaspoon freshly ground pepper 1 lemon, cut into wedges
2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat. 3. Place salmon in a medium bowl. Flake apar t with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs, and pepper ; mix well. Shape the mixture into 8 patties, about 2½ inches wide. 4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties. 5. Bake the salmon cakes until golden on top and heated through 15 to 20 minutes. Serve salmon cakes with your favorite sauce and lemon wedges.
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supplementREVIEW by: mikeMILLS Supplementing Smart for a Healthy Heart! Have Your Cake, and Eat it too! number.toIt can High The blood pressure andarrived high cholesterol are all reasonable also happens be reduce one cholesterol of the most holidays have and with them levels without causing any side effects, in additwo of the most prevalent signs and sympthe sugar filled deserts and treats that are loaded dangerous. Aspartame is used in thousands of tion to preventing blood clots, reducing blood toms associated with heart disease that most productsand as protecting a substitute to sugar, though conwith emptyexperience calories and feeling of being pressure, against infections. individuals atleaves some the point in their olive leafactually extractbecan lower life. StudiesThis have shown thatsugar healthy bloodwithout Taking sumers would bloated. year satisfy cravings better offcholeseating smaller terol and lower blood pressure in individuals pressure and cholesterol levels can not only rethe excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been duce your risk of a heart attack but also can be with mild hypertension (high blood pressure). sweeteners when preparing tasty holiday These linked to possible short term findings camecauses from afor trialcancer, in which a free negative risk factor for preventing coronary were given toand identical heart disease ever sugar occurring. Prescription snacks! Withfrom so many substitutes available different memorytreatments loss, gastric problems, neurological twins. By doing this, researchers could increase medications are available that can help control these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold the power of their data by eliminating some these levels; however, they can cause certain one. Many health so called the brand names Splenda . Though market“natural” sweeteners can ofunder the uncertainties caused by genetic variaundesirable side effects. All-natural between individual people. Cayenne has blends of do herbs available that can help ed as a “No calorie sweetener,” Splenda products actually theare body more harm than good and tions become a popular treatment for mild high control and lower cholesterol and blood presgive diabetics a false sense of security when that also include bulking agents contain 12.4% the blood pressure and high blood cholesterol sure levels without causing any side effects. calories of the preparations same volume prevent of sugar. platelets choosing or beverage during the to holidays. levels. Although the Cayenne Garlic is aandesert excellent substance to add clumpingfacts” together accumulating your diet to keep(NutraSweet) your cholesterol levels at a most from Aspartame is one of the “nutritional labeland on Splenda’s retailinpackused artificial sweeteners in the world today. It
aging states that a single serving contains zero
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
the blood, allowing the blood to flow more easily. Phytosterols (referred to as plant sterol and stanol esters) are a group of naturally occurring compounds found in plant cell membranes. Because of phytosterols are structurally similar to the body’s cholesterol, when they are consumed they compete with cholesterol for absorption in the digestive system. As a result, cholesterol absorption is blocked, and blood cholesterol levels reduced. Policosanol is used for conditions that affect the health of the heart and blood vessels including high cholesterol, leg pain due to poor circulation (intermittent claudication), and narrowing of the blood vessels that serve the heart. Policosanol seems to decrease cholesterol production in the liver and to increase the breakdown of LDL (low-density lipoprotein or "bad") cholesterol. It also decreases the stickiness of particles in the blood known as platelets, which might help reduce blood clots. Policosanol is a great alternative to the
prescription medication Lipitor due to the fact that it does not cause side effects such as fatigue and increased liver enzymes. Hawthorn berries have been used to promote the health of the circulatory system, treat angina, high blood pressure, congestive heart failure and cardiac arrhythmia and has been found to strengthen the heart. Hawthorn can help improve the amount of blood pumped out of the heart during contractions, widen the blood vessels, and increase the transmission of nerve signals. Hawthorn berries are safe and effective in the treatment of blood pressure and circulatory issues, cardiac arrhythmia, and even chronic heart failure. When these natural herbs are combined with vitamins, such as Niacin, Vitamin C, Folic Acid, and Vitamin B-12, they can help lower and control blood pressure and cholesterol levels. If an individual has experienced any negative side effects associated with common prescription medication it would be wise to try out one of these formulas
nutrition labelstocarefully to avoid ingesting for read at least 90 days determine its effectiveness. harmful chemicals like Sucralose and Apsartame, and Always consult with a physician before combining remember portion control is vital during the holidays. these ingredients with other medications and With carefulwork planning and preparation, oneto can truly have blood performed often monitor levtheir cake and eat smart it too! and take care of your els.have Remember to be heart, it’s the only one you have! 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.
“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, February 11th
Saturday, March 4th
Sunday, March 19th
MardiIfGras Tulane Athletics 5K Shamrockin Run good. your Mambo pet has been ill with persistent them. 10K & 5Kit is best to bring your5Kpet to your 8K medications to NEVER give symptoms, Over-the-counter Baton Rouge Tulane’s Uptown Campus WWII Museum to(Tylenol), veterinarian. to catsAspirin, Acetaminophen runmambo.com giving.tulane.edu Audubon Park Sometimes they are sicker than how they
Ibuprofen (Advil, active.com Motrin), Pepto Bismol, and
appear and immediate save your Kaopectate. Saturday, Februarytreatment 11th may Saturday, March 11th
This article is Saturday, not meant toMarch diagnose25th or treat Louisiana Paradise Bridge Pounds matter...almost med- any animal or medical condition. 2-Mile Run / 5-Mile Bikeall veterinary Run Al Bride GoldAlways Cup consult 2x’s (8.2-miles) & 1-Mile ications are dosed based upon 13.1K the patients your veterinarian 5K before administering any medBogus Chitto State Park U.S. Hwy 11 Bridge Audubon weight. We must be very cautious especially in ication to your pet. If your petPark is having any perpet discomfort and save money. Q50 Trails Duathlon
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our tiniest pets. Cats are even more sensitive to
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Carbohydrate
Carbs: The Loading Good, The Bad, forThe Peak and Ugly
Performance
by marisLEE
Over the multiple decades as a competitive by marisLEE athlete in various sports, I have learned to embrace and utilize carbohydrates to enhance levels of peak performance both mentally and metabolically. I consider this is PART II aspect of carbohydrates. a very GOOD Carbohydrates in and of themselves are Sorry for the suspense by making my last article at very good for the body. Especially when we least more than one part. The logistics of time and understand that the natural untainted carbs space and TMI made it more reasonable to break up likesegment rice, grits, potatoes, or such a veryvegetables importantand andfruits involved are great Remember because they process! ourhave goalbeen is toundefiled perform better. by processing. Using Now back to the text!the right amounts for your body type and overall metabolic needs will time yield results are positive and benefiLast I left off by that setting baseline parameters for carbohycial. This is very good. drate loading goals. During the Wednesday and Thursday load However, canper still runofinto problems phase, aim for 10we grams pound body weight. Example: 150using the good carbs in amounts exceeding pound athlete x 10 = 1500 grams during the first two days of what isAgain, needed baseline loading. this isfor onlyour a baseline. Trustmetabolic me, I have seen this and energy needs. Any excess carbs tend to a 150parameter double. I personally supervised and witnessed bind with andgrams storeof as extra weight inframe. pound athletewater load 3,000 carbs during this time the body. body is a ofwater That’s roughlyThe 12,000 calories carbs. laden WOW!!!homeowaterleads. weight metabolism With in thisthe fact in mind, Istatic say justorganism. go where theExtra whatever athlete can comfortably tolerate on in carb body is an manifested as extra weight theconsumption on Wednesday, say 1000 grams total, the first load day. scale. This I would consider to beforBAD! Our On Thursday, we should aimand for 50-75% previous load task is to take notes followofathe schedule to day, total. Since had intake 1000 grams on Wednesdaytoour adjust ourwecarb in accordance thetotal for Thursday 500-750 grams total. Weexperishould load carbs responseshould our be body dictates. If you at 2-4-hour intervalswater of 6-8 total intakes per cut day. back ence too much weight, then brings us Friday andtoo Saturday. is a day This on carbs. If to you have littleFriday energy, andfor digestion, assimilation, and absorption. Slow down the carbs your body weight is coming down, then and reintroduce protein into theof diet. Oh, by the way, as for protein increase the intake carbs. When your intake on Wednesday and Thursday--you don’t need it—except body’s metabolism is running good, it could for pre-bedtime aminos (whole different article). We don’t want be that simple. carbs competing with protein for absorption during the load This brings us to the next scenario I’ll phase. address. What really is the downfall of these Proteins such as egg whites, amino acids, chicken or lean meat innocent little carbs is when we defile and combined with fruits such as apple, cantaloupe, and raisins are taint them with preservatives, additives, excellent choices of foods for Friday. The simple carbs through colorings, and flavorings or fry them all fruit will allow for quick energy and allow the body to keep the up, ouch. This will definitely hinder their stored glycogen from being used. digestion, assimilation and absorption capaOne more thing, DO NOT TRAIN ON WEDNESDAY, THURSbilities therefore leading to unwanted things DAY, AND FRIDAY. Next time, I promise to focus in on Saturday like high body fattieand a clogged upDon’t or dirty loose ends! quote me on (competition day) and up any blood stream. This is UGLY. that. So there you have it. Hopefully Mr. E. would agree. If you know what I mean.
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
High-intensity interval training, otherwise known as HIIT, is a fast-paced workout that has been proven to torch tons of calories in a short amount of time so you don’t need to spend hours in the gym. All you need is a chair or bench to kick off your journey. 14 ∙
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The celebration started on December 20th, when Herrmann, who has been training for the arctic mushing journey for the past two years, learned he had been selected.“It’s a moment I will never forget,” Herrmann states. “I ran out outside to call my wife, and she told me I was incoherent…Finally, I said ‘I made it!’ and she understood.” Weeks later, Herrmann is still all smiles, beaming with delight as he openly admits, “I can’t wait for it to start!” In addition to his excitement, Herrmann is also thankful for this rare opportunity. After applying but not being selected for the polar expedition in 2016, he is all the more grateful to be going this year. He explains the selection process is two-fold, with applicants competing for votes on the official Fjällräven website. The person in each country who receives the most votes automatically earns a spot on the team. A second person from each country is then chosen by a special committee, the Fjällräven jury. Herrmann, who came in second in votes in the United States, was awarded his position by the committee. His response was “true elation!” Herrmann and his wife, Sheila, have been raising Samoyed dogs for over thirty years. However, his passion for mushing ignited during a dog-sledding excursion on an Alaskan cruise. “It was so exhilarating!” Herrmann explains. After the cruise, Herrmann returned to Louisiana where he built his own dog-sled and spent two years cutting trails on his property. Later, after taking his dogs 1400 miles to mushing boot camp in Minnesota, Herrmann helped to raise over $40,000 for breast cancer in “Mush for a Cure.” Explaining his dogs will not be part of the Fjällräven Polar adventure, Herrmann will be driving a team of highly-trained Alaskan huskies provided for the event. Fjällräven, a Swedish outdoor clothing and equipment company, sponsors the epic dog-sledding adventure annually. Their goal is to show how ordinary people can handle extreme outdoor endeavors if given the proper knowledge, clothing and equipment. Participants deal with grueling physical challenges as temperatures can loom near minus 30 degrees Fahrenheit. Equipping participants for long hours and harsh elements in the Nordic wilderness, Fjällräven supplies them with clothing, tents and other required gear. At 61, Herrmann believes he is the oldest participant in Fjällräven Polar this year, yet he never considered letting age stand between him and his dream. Presently, the clock is ticking down to the arctic excursion in April, when Walter Herrmann’s dream will finally come true.
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Where our Community Comes Together... Your Northshore Harbor Center is the premiere gathering place for corporate meetings, consumer shows, banquets, recitals and more. There is always something going on at the Harbor Center! You won’t want to miss these upcoming events.
January 6th & 7th - Plexus Super Saturday Meeting January 13th - East St. Tammany Chamber presents: Starry, Starry Nights in the East Awards Banquet January 27th - Krewe of Dionysus Mardi Gras Ball January 28th - Krewe of Bilge Mardi Gras Ball February 4th - Victory Athletics “Kickin It For Kids” Cheer Competition February 11th & 12th - Slidell Gun & Knife Show February 18th - Krewe of Slidellians Mardi Gras Ball February 25th - Krewe of Sisters Mardi Gras Ball
See You There... 100 Harbor Center Blvd. • Slidell, LA 70461 • (985) 781-3650 • www.northshoreharborcenter.com
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