Metro Fitness Jan 2018

MAKE 2018 YOUR YEAR • YOU CAN DO IT!!

Page 24

METRO FITNESS

J A N 2 018

You can make 2018 the best year you've ever had with these can do tips.

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Lose Weight Eliminate the negative thoughts and make it happen this year

Page 18

Running over 30 Tips and tricks to keep it

going and achieve goals Page 22

Low-Carb Diets Scientific reasons to choose low-carb diets over low-fat diets

• Pg14 OVER FEATURE THIS ISSUE’S C

protein f o e p y t t a h W u is best for yo

mastHEAD

mastHEAD publisher

KellyWALGAMOTTE

Contents

Jan 2018 ISSUE: 91

cover

on the cover

editor publisher

otein r p f o e p y t t a Wh u is best for yo Look h t p e D n I N A At Five October 2015 t Proteins Differen

LanaWALGAMOTTE kellyWALGAMOTTE

marketing

editor

ScotANTHONY

lanaWALGAMOTTE

account executive

AvaZerbenick

marketing designer

scotANTHONY KellyWALGAMOTTE

volume6 NUMBER 10

contributing writers

MaryBOUNDS GaryDRAGON gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS chrisTIBLIER FredZOLLER

account executive

Cover: Trainer’s Choice

by Liz Maddox

Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi

chief designer

contributing writers

Tid BITS

runnersCORNER

page 8

page 12

supplementREVIEW

mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher.

For advertising information, contact Metro Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.

Copyright 2015 by Metro Fitness.

No part of Letters to the Editor are welcome this publication can be reproduced without Send signed letters to: P.O. Box 752 the written, expressed consent of the pubLA 70459 lisher. Slidell, Reproduction of editorial content or graphics in any manner or in any medium is E-mail Opinions of staff & contributing letters to: metrofitness@live.com. prohibited. writers do not necessarily reflect the opinPlease include a phone number for ions of the publisher.

For advertising informaverification (it will not be published). tion, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 The Editor reserves the right to edit for or e-mail at metrofitness@live.com.

length, style and spelling.

Letters to the Editor are Welcome – send Postmaster: signed letters to P.O. Box 752, Slidell, LA address changes to 70459.Send Please include a phone number for Metro Fitness verification (it will not be published).

P.0. Box 752 E-mail letters to metrofitness@live.com.

Slidell, LA 70459 The Editor reserves the right to edit for length, style and spelling.

Postmaster: Send address changes to Metro Fitness P.0. Box 752, 4 ∙ ∙ Slidell, LA 70459

READ MORE ON > PAGE 14

page 10

page 6

JoyRancatore

Page 14

page 20 Pets & Your Medicine Cabinet

by Dr. lizaLEDET, DVM

spiritualFITNESS

page 22 Running Fundamentals

page 12 Chiro Talk

by aaronPOTTS

by Dr. kristinSMITH

page 28 The Bitter Truth About Fructose

page 17 Eggs What’s the Difference

Health Fitness by krisGUNNARS

STRENGTH | CARDO

MIND | BODY

13 Area Race Schedule 9 Pre-Surgery PT page 9 Fitness Myths Exposed 18 Over18 30's Running 10 Metabolism Booster by travisMANNY 24 Mans Best Workout Buddy 12 Healthy New Your

Motivation Nutrition by krisGUNNARS

FOOD | SUPPLEMENTS 6 8 20 22

Cilantro Lime Shrimp page 13 Childhood Obesity healthyEATS Why Diets Fail Low-Carb Over Low-Fat

INSPIRATIONALNOTES

ADVICE | SOLUTIONS

7 Spiritual Fitness page 15 16 Eliminate Negative Thoughts RACES area 24 Make 2018 Your Year

Every year we are giving a day to reset is marred by dust, sweat and blood; kellyWALGAMOTTE our lives, to do better, to improve, and who strives valiantly; who errs, who kelly to push our selves further than the last comes short again and again, because publisher publisher year. I wish everyone the best in 2018. there is no effort without error and (985) 778-6171 Push yourself and try the imposable. If it shortcoming; but who does actually Like Metro Fitness metrofitness@live.com strive change. to do the deeds; who knows were easy everyone would be doing Inspiration is a profound feeling thatit.precedes It’s like a window through Magazine on: devotions; I'll leavewe you all with onetoofsee mythe favorite which may be able life wegreat couldenthusiasms, have. It can the givegreat us the ability to quotes of all time. Reading this recharges who spends himself in a worthy cause; recognize that changing our life begins with changing the way we think, since our who at the best knows in the end the my mind. thoughts create our actions, and our actions create the life we could have. triumph of high achievement, and who For some, inspiration comes from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environ“It is not the critic who counts; not the at the worst, if he fails, at least fails while mentwho can be a powerful andthe joyful feeling we long to sustain. may come from the belief that if we can succeed at changing our daring greatly, so thatFor hisothers, place itshall man points out how strong habits, we can or achieve having more energy to do things with our loved ones, or even just be are withabout thosefeeling cold better, and timid man stumbles, whereourthedreams—whether doer of neverthey performing sports, work or at school. souls who neither know victory nor deeds couldbetter have indone them better. ” The belongs to tothe man who Oncecredit you are inspired change, the keydefeat. to success is in taking small steps each day. And when you find yourself reaching your first goal, you ismay actually in slow the down arena,for whose face to- Theodore want to a moment enjoy whatRoosevelt you have accomplished. That is because one of life's greatest pleasures is in achieving a

WALGAMOTTE

Read us online:

MetroFitnessMag.com

goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown

.

Jan 2018 God ∙Bless,

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

Read us online at: www.metrofitnessmag.com

e m i L o r t Clan h t i W p Shr im s e l d o o N i n i h c c Zu

This is a perfect low-calorie and low-carb option for a quick, light dinner.

This cilantro lime shrimp with zucchini noodles is simply drool worthy. Lime and cilantro combo makes for a full-flavored dish that tastes like restaurant quality, while only taking minutes to prepare! A perfect low-carb option when you’re looking for a quick healthy dinner that’s packed with flavor.

INGREDIENTS

DIRECTIONS

• 1 lb shrimp, shelled and deveined • 2 + 1 tablespoons olive oil • 4 cloves garlic, minced • 1 pinch red pepper flakes (optional) • 1/4 cup vegetable broth • 1 teaspoon honey • Juice of 1 1/2 lime • 3 medium zucchini, spiralized or cut into noodles • Salt and fresh cracked pepper to taste • 1 teaspoon lime zest • 2 tablespoons cilantro, chopped

1

6 ∙ Metro Fitness ∙ Jan 2018 ∙

.

In a bowl, combine 2 tablespoons olive oil, garlic, red pepper flakes, 1 tablespoon cilantro, honey, lime juice and lime zest. Add uncooked shrimp and toss to mix well. Marinate for 15 to 20 minutes.

2

Heat 1 tablespoon olive oil in a pan over medium-high heat, add the drained shrimp, cook for two minutes, flip, and add the marinade. Cook for 1 more minute and set the shrimp aside.

3

In the same skillet add vegetable broth to deglaze and simmer for 2 minutes. Add the zucchini noodles and cook until just tender, about 2 minutes. Add the shrimp and adjust seasoning. Toss everything and serve immediately topped with additional cilantro, enjoy!

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

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

do, it stands to reason of the heart. Why? The writer of Proverbs you will do what you do assessment!

Youme, may oryou may who not be a saidand in 4:23 “Above all else, guard your heart, “Come to all areinweary with much greater pasmotivate what we do; and reasons and motivations T here's at least one thing physical, mental, emoburdened, and I will youbut rest.

Take myfor yoke job that requires one give of these, military, it is the sion. wellspring of life.” Jesus And people whoput it are“For so where important to all areas of well-being! Think tional, andand spiritual fitness the12:34 upon you learn from me,all for I am in gentle law enforcement and fire fighters all have have thiscommon: way in live Luke their life with pas- your and humble in heart, and you will rest for motivate we do;a good and reasons and motivations ifbeyou have reason for doing what you about it, Tneed here's least onetime thing physical, mental, emoforatathese well-timed getaway, a break, a change to endure from to time, as find well treasure is, there heart willwhat sioninyour are the ones whoalso.”

Okay, it’s 2018 and time for a fitness

your souls. For my yoke is easy and my burden are so important of itwell-being!

Think stands to reason as and certain careers. three This is so important because your spiritual to all areasdo, spiritual fitness have in common: the scenery, a sports vacation!

AsThere I all are are more highly motittional, is light.” main components to a fitness assessment: heart affects every other area of your life. you will do what youyou do you have a good reason for doing what it, ifgreat to achieve onathe beach listenkneedsitfor well-timed getaway, a break, a NIV) change vated in about (Matthew 11:28-30 “Come totreasure me, all you who are in weary and cardiovascular, muscle strength, and muscle If the of your heart is found the things, and they usually e withit much pasing to the roar of the do, standsgreater to reason

scenery, a vacation! As I burdened, andofI will give youspiritual rest.

Take my yoke endurance. Cardiovascular, of course, deals things thisdo! world your strength So where did these sion. people waves and feeling you willAnd do what youwho do sit on the beach listen- the upon you and learn from me, for I am gentle come from?

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On speaking, the othersouls. is found indescribe youryoke relationship withbeneJesus,my Heburden your For my is easy and upon you and learn from me, for I am gentle are their morelife highly clear tocanme just ficial heart, this getaway beenstrength for me.and It'syour as will if the s sea us tovery reflect on why we do live withmotipashand, a person have a strong but willhas be your endure breeze blowing is light.” and humble in heart, and you will find rest for of Christ have come the truetroubles for methat today. vated to achieve great t's ourhow fitness goals, or our break life words much this if they ignore strengthening the muscles no matter come your way. sion are the ones who (Matthew 11:28-30 NIV) against my face, it is your souls. For my yoke is easy and my burden al to examine thebe reasons that things, andhighly they usually was needed!

Why? Time there will significant limitations to what Paul the apostle put it this way in Romans are more motivery clear to me just isand light.” they can do.

If you put cardio muscle 8:38-39 “For I am convinced that neither do!

So where did these off or time away does vated to achieve great how much this break (Matthew NIV) will endItup with great death It norhelps life, neither angelsideas nor11:28-30 demons, come from? Did I mention that I'm sitting us to rest. us lofty sobuilding manytogether helpfulyou things. helps things, and they usually was needed!

Why? Timedo these three things neither the present nor the future, nor Now what toendurance. get perspective.

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Don't Let Injury Prevent You words of Christ have come true for me today. dragon’sCORNER goals, it is so beneficial to examine the reasons that From Keeping Your New Year's Resolution dragon’sCORNER JOINT HEALTH For many of us out there, improving trainer to help with this. They can help make what we do. Whether it's our fitness goals, or our life

one's fitness level is on the top of the New Year's Resolution list. While this is a great and healthy goal, make sure the methods you're using to achieve increased fitness are not predisposing you to injury. Here are a few tips to keep in mind.

First things first, make sure you get a thorough fitness assessment. Knowing the status of your fitness level can help you find the proper place to start your resolution.

Certain health conditions mean certain exercises are more or less appropriate for you.

Don't forget the importance of warming up and cooling down. Many athletes are injured in the initial minutes of activity because they jump right in without warming up. A simple warm up can consist of walking, jogging or simply doing your sport at a very slow pace to start. Static stretching and light walking are great ways to cool down after a work out.

Make sure you increase your routine accordingly. Oftentimes, people get too enthusiastic about their new exercise routine exercise too hard too soon. This can actually increase your chances of getting hurt. Take the first few weeks and learn how your body responds to the exercises you do then adjust accordingly. Try utilizing a personal

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your workouts more focused and efficient and will provide new tips, techniques and exercises to keep you on track.

Make sure you change things up. Doing the same routine day every day will set you up for overuse injuries, not to mention it's a quick way to get bored. Cross train with other sports, yoga or weight lifting.

Throughout the day and during exercise, stay well hydrated. Drink about a quart of water within two hours of exercise, and then drink a cup every fifteen minutes during exercise. Also, dress for the workout you're doing. When working out, proper attire isn't just whatever looks good on you.

Wear shoes appropriate for your activity and utilize any safety equipment recommended for your exercise.

Listen to your body. Don't exercise in pain! At the first twinge of acute or sharp pains, stop exercising. Pushing through acute pain is the fastest way to develop a severe or chronic injury. This brings up one of the biggest ways to prevent injury, rest. Rest and a good night's sleep to recover for the next big workout is key to maintaining your exercise goals. Rest days should be built in to your training schedule. Working out too much for too long can lead to over-training injuries and even lower your immune system.

kidsCORNER

by: kimHOGAN

CHILDHOOD OBESITY - ROBBING OUR KIDS HEALTH Its shocking to see how many loving and caring parents do not realize that by not taking prompt action to help their kids to get within their desirable weight they are only paving the way for early-onset diseases that will result in a less healthy adulthood and reduced longevity for their offsprings because of Childhood Obesity.

I remember back then when I was a kid forty-six years ago to this date to be more precise, there where fewer kids that where overweight. My classroom was composed of 48 kids and only a couple where obese and still all of us were very active including them, today you only have to look around to realize how evident are the pandemic proportions that this health problem

is acquiring in the United States.

The daily activities and games filled with the dynamic vigor of those days are in stark contrast with the extremely sedentary lifestyles of today kids. The video games, the Internet, chat rooms and social networking on the web are substituting the kids social physical interaction of the past, plus the bad eating habits of consuming foods loaded with a high fat content, high carbohydrate diets and high sugar content drinks consumed in huge proportions by kids these days just exponentially grow the problem.

Increasing cases of early onset diabetes and abnormally high levels of cholesterol and triglycerides starting to build up plaque in arteries at a very young age

healthyEATS Paleo robHOWELL

Easy Tips to Fight Childhood Obesity.

• Instead of seating down several hours in front of the TV or computer screen we should go out with our kids for a 30-minute brisk walk 3 or 4 times a week this will provide enough time to talk with the kids about how crafting together a family strategy will help out in solving this problem.

• Stop the use of soft drinks and beverages with high sugar content, especially those manufactured products that use high fructose corn syrup as a sweetener, substitute with cold lemonade or iced green tea and use stevia to sweeten up these drinks.

• Substitute refined flours for whole wheat flours, add fi-

ber to your mixes, a couple spoons of ground flax seed will do wonders for digestion and will provide essential fatty acids if making spaghetti or pasta buy the whole wheat type.

• Bake muffins or cookies with steel cut oats as its main

ingredient, add almonds, walnuts, and pecans for a crunchier and healthier snack.

• Make eating vegetable fun by using them torobHOWELL draw funny faces in their plates, this will make them more willing to consume them. Do the same with fruits.

• Make fish recipes at least twice a week instead of red

meats, if you go for red meat chose the cuts that end in loin (sirloin, tenderloin, etc.)

Make sure to consult and follow your kid's physician advise especially if there are certain medical conditions involved with your kids. They will know the ideal weight and the health conditions of your kid before starting any exercise program or diet modifications.

Its just a matter of imagination to involve kids in making better choices for a healthier life, they will respond in a positive way and will be more willing to cooperate with you. Use the two main components that you will be using with them for life anyway: love and patience and help them prevent or correct Childhood Obesity.

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dragon’sCORNER JOINT HEALTH by: dr kristinSMITH garyDRAGON

should be enough to compel us to take action by modifying our sedentary ways and for that matter our kid's ways.

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

by: Dr. Larry T. M Pre-Surgery Physical TherapySenior Pastor, N

Most people think of physical therapy for rehabilitation lized after their surgery is performed. It’s much easier for following surgery, but it’s also beneficial for preparing the patients to focus on the things they’ll need to know prior body to undergo a surgical procedure. It’s effective for aid- to surgery instead of immediately after when they may be ing in quicker recovery times, decreasing the potential for feeling overwhelmed.

There's at least one thing physical, mental, emo- motivate complications, and reducing the care required after surgery Exercise is a key component in rehabilitation and pre-surDr. Kristin tional, andgical spiritual havethein means common: thethe are so im physical fitness therapy all provides to build - especially in major procedures such as joint replacements.

Smith strength needed in specifi c locations of the body to accomIt’s benefi cial prior to any surgical procedure and can be need for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness & particularly advantageous for sports injuries. A sports-re- modate crutches or a wheelchair. It’s especially beneficial Chiropractic scenery, a vacation! As I (985) lated774-9303 injury requiring surgery will typically be more severe for those who have to relearn how to move normally again sit on the beach after theirlistensurgery. Patients who have pre-surgical physical and require specialized care if the patient is to return to full “Come to all for you who ar therapy have greater stamina, endurance andme, resilience functionality and “prehab” therapy can help. ing to the roar of the burdened, and I will give you rest. T Pre-surgical physical therapy maximizes a patient’s range of their rehabilitation program. waves and feeling the surgical procedure, motion, strength and control prior to the surgery and helps If you are planning to undergo upon ayou and learngive from me, for sea at Action Physical Therapy. A pre-surgery physical individuals regain mobility and control faster and more breeze ef- us a callblowing and humble in heart, and you will Fitness fectivelyConnection post-operatively. Between the time anagainst injury oc- mytherapy face,program it is will be individualized to meet your needs your you’ll souls.

ForThe mytherayoke is easy a 4426 Trenton Metairie, LA 70006 undergo. curs and whenSt, surgery is scheduled, a substantial amount of the specific type of surgery very clear to me just (504) 885-7855 is light.” crafted to help you maintain of atrophy can occur in muscles. Movement patterns can py program will be carefully fitnessconnection.net howof momuchflexibility this and break better physical conditioning for healing. The (Matthew also change as people try to compensate for a loss stronger are at the time of surgery and the more you tion or balance. Physical therapy is beneficial for was preventing needed!

Why?you Time know, the better equipped you’ll be both physically and both situations. off or time away does Pre-surgery physical therapy provides patients with an op- mentally for the rehabilitation stage. Properly prepared, usbetoready rest.to Itmeet helps us lofty ideas so mobility many helpful things.

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words of C Stir Fry goals, it is so beneficial to examine the reasons that healthyEATS your way You can use chicken, pork, steak, fish, shrimp, scallops or tofu! The protein options are almost Paleo dragon’sCORNER endless as well as the different veggies you can use. The noodles I like to use are Soba noodles; they what we do. Whether it's our fitness goals, or our life

are made of buckwheat and are very healthy and good for clean eating. The recipe is a basic and can be changed to your liking. This is just to give you the flavor profile, but you can do it exactly like this and it’s great!

JOINT HEALTH

Ingredients: garyDRAGON • 1 small onion sliced thin • 1 red bell pepper sliced thin • 1 rib celery sliced • 2 cloves garlic sliced • 2 cups cooked diced chicken • 3-4 cups broccoli • 1 cup sugar snaps peas • 2 tsp olive oil • 1 tsp sesame oil • 1 pack or three bunches of noodles cook

per instructions on package before adding a little under cooked is best so noodle hold form To Make:

Do the mix first and then heat Wok or large skillet and add both oils, after that add the onion and peppers cook for about 2 minutes and then add garlic

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and cook for 1 minute more. Add the remaining ingredients but noodles and then the sauce and cook until the broccoli is tender and then add noodles stir and enjoy!

supplementREVIEW by: mikeMILLS "Burn More Calories with a Have Your Cake, and Eat it too!

Natural Metabolism Booster"

also happens to of be one will of increase the most holidays havegoing arrivedtoand with them a daily regime exercise ThisThe month we are compare andall and odds thatAspartame more calories are in burned than of analyze thefilled most effective ingredients that the dangerous. is used thousands the sugar deserts and treats that are loaded consumed in a 24 hour period, this is how increase thermogenesis (the process of conwith empty calories and leaves the feeling of being products as a substitute to sugar, though heat production in organisms) and boost weight loss occurs. bloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller the body’s metabolism naturally. When the excess of calories using all amountstea of has regular sugar.

Aspartame has to been Green been shown in studies thermogenesis occurs, by calories arenatural, burnedsugar at many health benefi including weight a faster rate resulting in weight loss.tasty We have free sweeteners when preparing holiday have linked to possible causests,for cancer, short term Green tea induces thermogenesis allsnacks! heard that lose substitutes weight oneavailable must reduction.

Withinsoorder manytosugar memory loss, gastric problems, and neurological consume less calories in their daily diet and and stimulates fat oxidation, boosting these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold burn more calories by increasing physical the resting metabolic rate by 4% without one. Many so called under thethe brand names . Though marketsweeteners heart rate.Splenda Garcinia Cambogia activity, however there “natural” are products availablecan increasing ed been as a “No calorie popularity sweetener,”lately Splenda products actually body of more harm than and has gaining due to that havedoa the blend natural herbsgood and highalso concentration ofagents Hydroxycitric Acid.the supplements help sense burn of more calories include bulking contain 12.4% give diabeticsthat a false security when itsthat atchoosing rest resulting in an increase of the RMR The Hydroxycitric Acid found in Garcinia a desert or beverage during the holidays. calories of the same volume of sugar. Although the (resting metabolic rate). Combining these Cambogia has several different effects on Aspartame (NutraSweet) is one of the most “nutritional facts” label on Splenda’s retail packkey ingredients with a low-calorie meal plan, the body. The most notable of these effects is used artificial sweeteners in the world today. It

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W W W .T R A I N E R S C H O I C E S T O R E S . C O M

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

its ability to inhibit the uptake of carbohydrates that are stored in the body as fat. By prohibiting the fat storage, the carbs are burned as energy thereby increasing energy levels and decreasing fat levels. HCA also works to prevent cravings for sugar heavy and carbohydrate heavy foods, balance the blood sugar levels, and increase the serotonin levels in the brain which signal to us that we are full faster. Apple Cider Vinegar is an “old school” remedy that is great for preventing diabetes, curbing appetite, and increasing energy levels. Kelp, which is a natural source of iodine, promotes proper thyroid function, resulting in an increase in metabolism. Evodiamine, which is extracted from the Evodia plant, increases resting core temperature and body heat resulting in more calories and fat being burned for energy. Yohimbe is great for increasing thermogenesis and energy levels while boosting

RMR and promoting fat loss, it has also been linked to natural virility enhancement as well.

N-Acetyl-L-Tyrosine is a more absorbable form of the amino acid L-Tyrosine which aids in energy production and increases core-thermogenesis.

Bitter Orange Extract, commonly referred to as Synephrine, is a popular alternative to Ephedrine or Ephedra, due to its ability to burn fat without the adverse side effects of ephedra, irregular heartbeat, palpitations, etc., it also is great for naturally increasing energy levels throughout the day. Combining caffeine and white willow bark with these ingredients has been shown in studies to increase their effectiveness.

Finding an all natural product that has a blend of these nutrients can help increase the amount of calories that are burned ultimately resulting in a reduction in body mass. Adding a natural fat

read nutrition labels carefully to avoid ingesting

burner and metabolism booster to your daily harmful chemicals like Sucralose and Apsartame, and regime is a great way to “kick start” a weight loss remember portion control is vital during the holidays. program or get past a “sticking point” or plateau With careful planning and preparation, one can truly to obtain desired results. Remember to consume have their cake and eat it too! plenty of water and always begin with a low dose to access personal tolerance levels.

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

Health and Exercise Science Mike Mills is an ACSM from the University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Trainer anIndustry.

OwnerOperator at Prestige Fitness Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 17+ years experience in the Vitamin and Supplement industry.

h t a P e v A P o s it i y h t l a e H to a New You For many people, the New Year brings the resolve to just say no to indulgent food and drink, to inactivity and to a host of other unhealthy habits.

However, you can also approach your reset with balance and positive thinking. This can be your year to say "yes" and rework the all-or-nothing mentality, which can be a more mindful way to reach your goals.

From eating with purpose to finding healthier options for tasty meals, making small changes can help you reap rewards throughout the year. Start 2018 with a clean slate of practical and attainable eating goals that are realistic for the life you want to lead by shopping at a grocery store like ALDI, a one-stop shop with a wide selection of high-quality, affordable food choices. Whether you follow a paleo, plant-based or organic eating plan, all of the following nutritious options can be incorporated into your lifestyle and budget for less than $20:

Organic Coconut Oil:

This trendy ingredient can elevate better-foryou recipes like this Cranberry Orange Chia Granola.You can also use it as a replacement for butter or vegetable oil because it's a versatile choice for both sweet and savory dishes.

Chia Seeds:

Use chia seeds to top your smoothie, overnight oats or make chia pudding in the morning for an easy way to power up the most important meal of the day. Chia seeds serve up protein, fiber and antioxidants.

Black Bean or Veggie Burgers:

If you follow a vegetarian or vegan diet, or just want to join the Meatless Monday movement, black bean burgers are one option to try.

Vegan Shredded Cheese:

This dairy-free cheese is a tasty addition to vegan recipes.

Movie nights:

This calls for organic popcorn, and this can quickly become a family favorite. Each serving provides 3 grams of both fiber and protein.

12 ∙ METRO FITNESS ∙ Jan 2018 ∙

e g n a r O y r Cranber a l o n a r G C h ia Ingredients: 2 1/2 6 1/4 5 1 3/4 3 1 1/2 1/2

cups Old Fashioned Oats ounces Shelled Pistachios, chopped cup Chia Seeds ounces Dried Cranberries tablespoon orange zest cup Organic Wildflower Honey tablespoons Organic Coconut Oil teaspoon Pure Vanilla teaspoon Ground Cinnamon teaspoon ground Sea Salt Grinder

To Make: • Heat oven to 325 F. • In large bowl, combine oats, pistachios, chia seeds, cranberries and orange zest.

Toss until orange zest is evenly distributed.

• In separate medium bowl, combine honey, coconut oil, vanilla, cinnamon and salt. Heat in microwave 1 minute; stir. Continue cooking in 30-second intervals until coconut oil is melted.

• Add honey mixture to oat mixture. Toss until thoroughly coated. Transfer to parchment- or foil-lined baking sheet. Spread into even layer and bake in center of oven 20 minutes. Stir and continue cooking until evenly browned, about 1015 minutes.

• Remove from oven and cool to room temperature. Serve with yogurt or enjoy on its own.

Note: Granola can be stored in airtight container up to 3 weeks.

“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.”

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Sunday, Jan 7th Saturday, Jan 27th Saturday, Feb 24th Jackson Day Runpersistent on the Bayou Cajun Swamp Run good.

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Carbohydrate

Loading What’s Your for Peak Nutritional Performance Narrative? by marisLEE

What? by marisLEE

Why? and How?

PART II Throughout our lives, we become my subjected to at Sorry for the suspense by making last article various stories andone information history,of politics, least more than part. Theonlogistics time and religion, nutrition, etc. it more These reasonable stories aretousually space and TMI made break up directed to compel us, as individuals, to think like the or segment such a very important and involved majority on a variety of topics.

How we come to process! Remember our goal is to perform better. believe or “not” to believe Now back to the text! this information enables the individual to develop their own narrative on various issues.

LifeI left experiences and baseline information disseminated Last time off by setting parameters for carbohydrate loading goals. During Wednesday and Thursday load solidifi es our narrative on athesubject. phase, aim for 10 grams per pound of body weight. Example: 150pound 10 = 1500 grams during two days This athlete being axcolumn on nutrition, I amthe ledfirst to think it of loading.be Again, this is only a baseline.

Trust me, I go have seen this would productive to analyze how humans about parameter double.

I personally supervised and witnessed a 150developing their personal nutritional narrative. pound athlete load 3,000 grams of carbs during this youth, time frame.

Many times, an individual can be blessed with That’s roughly 12,000 calories of carbs.

WOW!!! athletic ability and a high metabolism. It seems like leads.

With this fact in mind, I say just go where the metabolism every calorie ingested is turned into energy or muscle. whatever an athlete can comfortably tolerate in carb consump“It seems like I eat all the time and never gain weight.” tion on Wednesday, say 1000 grams total, for the first load day.

I think that is the best nutritional narrative we could On Thursday, we should aim for 50-75% of the previous load day, hope for. total. Since we had 1000 grams on Wednesday our total for Thursday should be 500-750 grams total. We should load carbs On the opposite end of the spectrum is the person at 2-4-hour intervals of 6-8 total intakes per day. who “just looks at a pecan pie and gains weight.” If this This brings us to Friday and Saturday. Friday is a day for digesis your nutritional narrative, it’s time to analyze what tion, assimilation, and absorption. Slow down the carbs and reingot us singing this tune. Do you exercise regularly troduce protein into the diet. Oh, by the way, as for protein and eat healthy as and possible?

Do youdon’t readneed books on intake onasWednesday Thursday--you it—except nutrition and seek out (whole professional help? for pre-bedtime aminos different article). We don’t want carbs competing with protein for absorption during the load Life experiences can also affect our nutritional phase. narrative. injuries, sickness, etc.meat amino aging, acids, chicken or lean Proteins suchAccidents, as egg whites, can definitely environment and are combined with alter fruits our such metabolic as apple, cantaloupe, and raisins adversely affect our nutritional narrative. excellent choices of foods for Friday.

The simple carbs through fruit will allow for quick energy and allow the body to keep the Withglycogen the Newfrom Yearbeing uponused. us, it is an opportune time stored One more thing, DO NOT TRAIN ON WEDNESDAY, to analyze the state of our nutritional narrative. THURSIf DAY, AND Next then time, keep I promise to focus in Saturday things are FRIDAY. going great, on keeping on.on On loose ends! Don’t (competition day)if and tie up the other hand, things areany going “South” so toquote speak,me on itthat. could be time for a New Nutritional Narrative for a

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What Type Of Protein Is Best For You? An In-Depth Look At Five

Different Proteins

T

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∙ Jan 2018

here are different types of protein with different purposes. This article will shed light on 5 types of protein, which are best and when you need it. Some of you might not know there are different types of protein with different purposes. Heck, there might be a few people out there who have never even looked at the ingredients on a tub of protein.

This article will shed some light on the subject and break down what type of protein you need and when. Timing and the right type of protein is the key when looking for the best results.

Whey Concentrate

Casein Protein If you are looking for a protein that will slowly break down over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.

Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.

Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.

Whey Isolates Isolates are one of the quickest absorbing proteins.These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.

Hydrolysate Protein Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available.They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).

Hydrolysate protein is also much better on the digestive system compared to whey concentrates.This protein can be used both pre and post workout.

Soy Protein

PROTEIN SMOOTHIE Ditch the morning Starbucks run and the lure of a Frappuccino, and indulge in this caffeinated protein drink instead. The combination of complex and quick-digesting carbs, as well as the caffeine jolt, make it a perfect pre-workout meal.

Ingredients • Whey Isolate Vanilla Protein Powder 1 Scoop • Frozen Bannana 1 • Instant Oats 20 G • Instant Coffee 1 TBSP • Milk, Water, Or Almond Milk 8 OZ Combine all ingredients and blend. Enjoy

Nutrition Facts Calories 288 Fat 3g Carbs 43g Protein 24g

Soy protein is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA's (help with recovery). Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.

Conclusion So as you can tell there are many different options of protein for you to choose from. My personal recommendation is start with something simple like a whey isoslates and see what results you get with that before you start buying something like the hydrolyzed protein where you will be spending considerably more money.

Some people find isolates give them great results and stick with that. Some people are lactose intolerant so they need a whey isolate.

Whatever you choose, give it some time to give you results. Protein isn't a "feel" type of supplement-meaning unlike a stimulant, you aren't going to see and feel results immediately. Give it at least a month and then evaluate your results and go from there.

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Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.

This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.

Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.

BANOFFEE BREAKFAST BANG

The sad thing is that nothing can be further from the truth.Where did these false ideas about you originate?

They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of you current negative belief system.

You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

Eliminate Negative Thoughts...

LOSE WEIGHT!!! &

You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self doubt, worries, sadness, guilt, hurts and disappointments.

But this is not the “real you” at all. This is the you that your ego and belief systems have constructed.

These negative beliefs have been constructed by you, and accepted by you as truth.

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∙ Jan 2018

• I’m too fat • Why would anyone want to love me • I will never be thin • I always fail The list can go on and on… How would you feel ? Do you think that you would feel emotionally lighter?

Do you think that you would feel happier? Do you think that you would feel more confident?

Now how do you think your life would change if you were to go one step further and modify your self talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to

accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other then that shining bundle of joy that entered the world years ago. It’s easy to uncover positive aspects of yourself by asking some questions.

• What am I good at?

• Who has benefited by me being in the world?

• Who am I, what is in my heart that only I know?

• What do I like about my body?

Your goal is to feel good now. How do you feel now? If you only observe what you feel is positive about you, you will feel good, you will be happy.

Decide right here and right now how you want to feel. Decide that you will always look for the good within you and appreciate that goodness.

So what does all of this have to do with losing weight? Everything!!!

Your emotional state is the control valve that determines what you draw into your experience. How you talk to yourself creates your beliefs and programs your subconscious.

So you need to ask yourself do you want your beliefs and subconscious programming to be based on false negative thinking. Or do you want your beliefs to be based on the truth, that you are and always have been a perfect being.

Begin today to love and nurture yourself. Allow the joy, playfulness and enthusiasm that you naturally had as a child begin to flow into your everyday experiences. Allow yourself to celebrate each and every success no matter how small. Love and appreciate yourself every opportunity you have. Do this everyday and watch your weight begin to dissolve just as your old negative beliefs about yourself begin to dissolve.

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) t e s d n i (M y ll o P e v i t i Negative Nancy to Pos By: Curt Davies

Tips for the New Years Resolution Runner Running long distance is more than just having a physically-able body. In fact, without having a strong, positive mindset during and before the run, it can be the most strenuous, difficult task you ever set out to achieve. Oftentimes, it can be the people who either stop in the middle of a race, or don’t even attempt the race who have a weak mindset (just to clarify: this isn’t always the case). As a result, I have conducted a list of different ways you can have a positive mindset when running a race; whether it be for a marathon, half marathon, or even triathlon (or training for a race). Let’s find out, shall we?

Surround yourself with positive people When you surround yourself with positive people, you’re likely to have their positivity brush off on to you. It’s inevitable, which is a good thing. Think of all the people who are negative, and try your best to remove them from your life (sometimes, in certain circumstances, that’s not possible). Instead, find groups who share similar interests with you, and are always happy and outgoing. Even if you’re a little timid and shy, it can help you break out of your shell if you surround yourself around positive, like-minded people. A great way of doing this is to join sports, or even go on Meetup and see if there are any long distance running groups around your area. This is a great way for over 30’s to make life-long friends with similar interests as your own.

Remind yourself that you can do it Every morning and night, months before the race even begins: you need to reassure yourself that you can do it, and you’re not going to fail. A positive mindset is fundamental when running a long distance race. Even if you don’t feel you can do it, saying “I can do it” out loud can help you build your confidence, and eventually, you will genuinely believe you can do it. Don’t be alarmed if you don’t think you can initially run the race – most people begin with this mentality, because let’s face it, these races

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∙ Jan 2018

are one heck of a long distance, and can feel unattainable at times, even for the best of runners. It may be a good idea to begin with a 5km race, and then build your way up to a full marathon.

Eat healthily Having a healthy diet equates to a healthy mindset. Put the junk food away, and start eating healthier, more natural foods. Although it may not seem like eating more healthy foods will impact your mentality at the time, I can assure you that you will feel better after just one or two days of eating less junk. I’m not saying you shouldn’t treat yourself to a chocolate bar now and then (or even I’d go crazy) but make sure you keep it as “now and then”, not on a regular basis. Remember: having a positive mindset when you’re over 30 can be more challenging than it was when you were younger.

Think of things you appreciate in life Think of all the people in your life you appreciate. Then think of all the things in life you appreciate. Fortunately for you, you are more fortunate than a lot of people in developing (third world) countries. The fact you’re able to pay to run long distance, and even read this article on a device should put things into perspective of how good you have it. I understand it’s probably bad to compare happiness, particularly of those in not-so-fortunate places, but the fact is, it can make us feel good if we know we genuinely have a good life; running just makes it that much better!

Stay focused on what you want to achieve Whether you want to achieve simply finishing a race or making a certain time – it’s important that you stay focused on your goals, and not so much on other things (with exceptions of family and friends). Treat yourself with a good movie or a nice bottle

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of wine every now and then, but don’t forget about what you want to achieve from your race, and do whatever it takes to ensure you can achieve it. The months before running the long distance event are crucial to work hard and be able to physically run the race, as well as mentally.

Set realistic goals Instead of wishing you could be as good as Joan Benoit or Frank Shorter, start wishing you were as good as you can personally be. There’s nothing worse than setting an unrealistic goal and not even getting close to achieving it. All you’re going to get is an overwhelming sense of disappointment and dissatisfaction to what should have been a really positive experience.You’re over 30 now – things don’t come as easily as they used to, unfortunately. It’s best to set a goal you think you can truly achieve, and not something that is beyond even your capabilities.

Conclusion

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As mentioned earlier: having a positive mindset is essential for every long distance runner. It can help stay motivated, and overall help you run long distance in comparison to having a pessimistic mindset. By following these points, you are guaranteed to go from Negative Nancy to Positive Polly.

Author Bio Curt Davies is a marathon enthusiast and has built his own website located at www. marathondriven.com. It’s stacked with information and other goodies regarding marathon running and training for those over the age of 30. If you want to find out more about Curt and what he writes about, click the link mentioned earlier.

Christy Peachey, ND CNHP

Kristie Gagliano

Why Do Diets Fail The answer is simple. It’s just not what you expect. Choosing a diet plan and joining the local gym are only part of the solution. The critical step for each of us is an emotional one, and it has little to do with motivation.

The toughest challenge lies in identifying and managing destructive, subconscious eating instincts. Ninety five percent of all diets fail because most of us don’t understand how our lower brain controls eating behavior.

But it’s the most critical step you can take in weight management. Let’s define the three basic challenges:

1. Short Term Motivation. You may feel motivated and ready to take on the challenge of weight loss, but the truth is, you’re probably headed in the wrong direction.We are all programmed to set goals, and that’s a good thing. But we are also programmed to set a timeline, and that’s a bad thing. The reality is, losing ten pounds for a major social event in six weeks, or being prompted into action as swimsuit season approaches, implies a timeline. Even a health warning from your physician presents a point in time where you can return to your old lifestyle!

Eventually, while you grit your teeth and fight the pain of calorie deprivation, you reach your goal. The problem is, your subconscious wants the pain to stop.

Returning to old habits becomes an overwhelming demand after a few weeks or months, so you stop fighting your instincts and give in. The Solution: Set a selfish, open-ended goal, void of the opinions and judgments of others. Event-driven and socially driven goals offer up temporary motivation at best. You may reach your ideal weight in three months, but more time is needed to establish a new eating style. If you have issues with eliminating a timeline, make at least a ‘one year’ commitment. At the end of the year, your ability to resist daily temptation becomes much more advanced, and because your life is healthier and happier, your subconscious views a return to old habits as a source of more pain than pleasure. The same principle applies to exercise.

2. Negative Social Influence. Your instinct to belong and to conform to society is powerful. But this instinct is a liability relative to eating habits. The fact is, most of your friends and family have issues with weight (over sixty five percent of Americans are overweight). Ninety five percent of all diets fail, and that puts you in the five percent minority when you have success. The challenge you face is the feeling of social isolation as a member of such a small group. We all have a desire to identify with others, and that presents a problem. The Solution: Prepare yourself for the emotional backlash. Understand that not everyone will be on your side, and attempts to gain support will sometimes be futile. Separate your need to socialize from your need to ‘eat like everyone else’ or adopt the same attitudes about exercise. Tell yourself ‘it’s okay to be a non-conformist when it comes to food and exercise behavior’.

3. Food Addiction. Most of us are clueless when it comes to managing our own addictive food behavior. The grip of food addiction is strong because it involves both a psychological and biological dependency. Your favorite foods create a temporary ‘endorphin rush’ in your brain, and this process becomes habit because your subconscious has two overriding directives: seek pleasure and avoid pain! The Solution: Minimize the pain with baby steps. Make only small lifestyle changes, like a decrease of 400 calories per day and two total hours of moderate exercise each week. Then, once in place, repeat these small, daily sacrifices a thousand times over. The first week can be tough, but after a few months, your negative inner voice begins to lose its volume. Six months later, it’s barely a whisper. Believe it or not, daily coping skills related to eating and exercising can be developed over time, but most Americans reject this concept because it conflicts with what we see and hear in the media.

Bottom line – when it comes to eating behavior, your subconscious drives will always trump any conscious efforts to initiate change.

Place your focus on this simple plan for success: 1) Choose a healthy, natural diet to follow. 2) Commit to exercise. And, 3) Break down these three primal barriers. Keep in mind, too, that you have to ignore all the diet propaganda in the media, so it won’t be a cakewalk.

Ninety five percent of all diets end in failure, but, for you, the odds are reversed if you take this approach.

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∙ Jan 2018 ∙

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Scientifically Proven Reasons to Choose Low-Carb Over Low-Fat

I don’t believe that everyone should be eating the same diet.We’re all different and what works for one person may not work for the next.

Different strokes for different folks. However, a large portion of the population stands to benefit from a low-carb diet.

In fact, there are very few things in nutrition that are as rigorously proven to be effective as carb restricted diets for those who are: • Overweight or obese.

By: Kris Gunnars • Type II diabetic.

• Have the metabolic syndrome.

For these disorders (which happen to be the biggest health problems in the world) we have at least 21 randomized controlled trials that prove, without a shadow of a doubt, that carb restricted diets yield better results than the low-fat diet that is commonly prescribed.

1 2 3

22 ∙

Low-Carb Leads to Effortless Calorie Restriction In studies where low-fat and low-carb diets are compared, the carb restricted dieters are often allowed to eat until fullness, while the fat restricted groups need to count calories and control portions.

Despite that, the low-carb dieters tend to eat the same amount or even fewer calories than the low-fat groups due to appetite reducing effects of the diet.

Low-carb Diets Lead to More Weight Loss Carb restriction almost invariably leads to greater weight loss than diets that are reduced in fat. Sometimes the difference is small, while other times 2-3 times as much fat is lost. When it has been tested it is noted that a greater proportion of the fat lost came from the abdominal area in low-carb dieters. This means that the deep visceral fat, highly associated with diabetes, heart disease and an unflattering appearance, is especially vulnerable to the fat burning effects of low carbohydrate diets.

Low-Carb Lowers Triglycerides Blood levels of triglycerides are a major risk factor for heart disease and are directly correlated to the amount of simple carbohydrates in the diet. For that reason, it seems intuitive that low-carb diets would lead to a reduction in triglycerides, while low-fat diets should increase them. This is indeed the case. Lowcarb diets drastically reduce triglycerides, while low-fat diets either don’t improve them very much or literally make them worse.

∙ Jan 2018 ∙

4

Low-Carb Diets Increase HDL Cholesterol

Levels of HDL cholesterol (the “good” cholesterol) are an important preventative factor for heart disease. Put quite simply, HDL transports cholesterol away from the peripherals of the body and towards the liver for reuse or excretion.

Another important effect of low-carb diets is that they raise HDL levels, while low-fat diets tend to increase them less or even decrease them. The Triglyceride: HDL ratio is a very reliable marker for insulin resistance, metabolic syndrome and risk of heart disease.

Therefore, if anything, low-carb diets should be much better for your heart and your overall health than the low-fat diet that still governs mainstream recommendations.

5 6

Pattern of LDL Cholesterol Improves Concentration of LDL, the “bad” cholesterol, is the one risk factor that doesn’t appear to improve much on low-carb diets. There is a lot of individual variation here, and in some cases LDL cholesterol even increases slightly on a low-carb diet.

However, the picture is a little more complicated than some people may think.

There are more than one form of LDL. Primarily, we have both the small, dense LDL molecules that are kind of like little BB gun bullets. They oxidize easily and penetrate the walls of arteries.

Then we have the large, fluffy LDL molecules that are a little bit like furry cotton balls. They don’t tend to lodge in the arteries and cause heart disease.

One important risk factor is whether LDL molecules are primarily of the small, dense type (Pattern B) or the large, fluffy type (Pattern A). The small, dense particles are bad, while the large, fluffy ones are good.

On low-carb diets, these pattern shift away from pattern B (B = Bad) to Pattern A (A = Awesome).

So in reality, even though low-carb diets don’t lead to an actual reduction in total LDL, they do appear to turn the LDL molecules into forms that are benign.

Low-Carb Diets Improve Glycemic Control The group that stands to benefit the most from low-carb diets are diabetics.

Diabetics have an inability to shuttle glucose into cells. Carbs = glucose, and excess glucose in the bloodstream is toxic.

Less carbs = less glucose for the diabetics. This leads to lower blood sugar levels and less need for insulin and glucose-lowering medication.

In many cases, low-carb diets appear to improve the serious disease known as type II diabetes.

Some doctors that routinely prescribe these diets in practice can often decrease insulin by 50% on the first day of the diet, then many patients can reduce or even stop taking medication (effectively cured) in a matter of weeks or months.

Take Home Message In my opinion, it is a scientific fact that low-carb diets are the easiest, healthiest and most effective way to lose weight and reverse metabolic disease.

Tips for Working

Out

with your

Dog

Man's best workout buddy Your dog may be the ultimate exercise partner. Think about it: dogs are always eager to spend more time with you, they have plenty of excess energy to burn, and temptation to skip a scheduled sweat session melts away when your furry friend stands at the front door, leash in mouth, ready to log a few miles with you.

Do: Give it a try Before you hit the pavement, though, you'll need to train your pooch to run with you.

Here's how to make your run enjoyable and rewarding for both you and your best (furry) friend.

Do: Give it a try Just like humans, American pets have a pudge problem: an estimated 52% of dogs are overweight or obese. Walking or running with your dog on a leash is one way to get you both moving more.

Do: Check in with your vet If you aren't sure whether your dog's fit to run, check with your veterinarian. A vet can let you know if there are any red flags and can provide advice about what's safe and healthy for your individual dog in your individual surroundings.

Do: Start out slow A sedentary person can't just jump off the couch one day and run 5 miles, and neither can a sedentary dog,. Too much too soon increases your dog's risk of injury, just as it would a humans.

THE NORTHSHORE HARBOR CENTER

Don't: Run when it's too hot Dogs overheat more easily than humans since they have heavy fur coats and they don't sweat. So it's important to be careful when it's warm out and to avoid running in the midday heat.

Don't: Ignore warning signs During and after your run, watch your dog for signs of heatstroke or overexertion, like lethargy, weakness, drooling and dark red gums, vomiting, bloody diarrhea, or panting to the point that he can't catch his breath. If your dog stops and refuses to continue, don't force him.

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Do: Have fun!

Once your dog has mastered the art of running on a leash, you'll have yourself an alwayswilling, always-excited exercise partner. Just be sure your dog seems happy. A good sign: he wags his tail and barks when he sees you take out his running leash. Leave him home for a few sweat sessions if he seems stiff or uncomfortable after exercise. In the long run, working out with your dog can keep unwanted pounds off, extend your life, and help you stay healthy and happy—and same goes for your furry friend. Keep it up!

METRO FITNESS July's Cover

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CONVENTIONS

MEETINGS

TRAINING CLASSES CONCERTS

FUNDRAISERS PARTIIES

RETREATS

r a e Y r u o Y 8 Make 201 e l y t s e f i L e v i t i s o P to Live a

Doesn’t it seem like every time you turn on the TV or get on the computer, there is always more negative news that just weighs you down. On top of that, you have your own personal issues to deal with. This “negative storm” can cause someone to feel stuck, lost and full of anxiety. It is the fear of the unknown that builds up in our mind and takes over like a dark cloud. This dark cloud follows us and rains on us, making us negative in our personal and professional lives. As humans, we sometimes focus on the negative and stay under that negative cloud that we created. We must understand that we can walk from under this cloud at anytime, and we have the power to make our days sunny and bright.

I am sharing with you 6 ways that I have found to be the most effective when attempting to live a more productive and positive lifestyle.

1

Think Positive

Thinking Positive is probably the most important of the ways that I can share with you, because you know that everything starts in the mind. Thoughts turn into feelings, which then turn into actions. If you tell yourself you can’t do something, you will ultimately find failure.

If you tell yourself you can do it, you have increased your chances of accomplishing that goal. Keep your mind clear and your thoughts positive. This way will bring great success to you in your personal and professional life.

Exercise: When a negative thought comes into your mind, instantly swap it with a positive one. An example of this would be thinking about a child’s smile or someone you know. This will keep the mind clear of any negative thoughts.

2

Get Around Positive People

Stay away from negative and pessimistic people. Surround yourself with positive people, and you will be more positive! This is a simple and crucial way in reaching a positive lifestyle. Negative people can rob you of your energy and your drive. We must learn to get around people that are like minded, have goals and the ones that have courage to go forward in life.

Exercise: Think about someone that you respect and has the positive traits that you want to possess. Try to meet with that person frequently so that their positive attitude will become part of you.

26 ∙

3

Read and Listen to Positive Information

One of the best ways to create a positive mindset is by filling it with positive information. Too many times we get our information from the wrong places. We get focused on the negative news of the world and it bleeds into our subconscious.

We need to learn to be careful on what we let into our mind. To get out of the negative rut, we need to get in the habit of picking up an inspirational book, find a positive article on the web or just listen to a positive inspirational CD. These positive items will open your mind, encourage, inspire, and teach you how to create a positive mindset. (Some of my favorite inspirational authors are Zig Ziglar, Brian Tracy and Les Brown) Exercise: Put a Positive CD in your car, home stereo or in at your office. Listen to it for the length of the car ride or 30 minutes in your home or office. Try to implement that one new positive idea that you learned into what you are doing that particular day.

4

Focus on the Future

Too many of us dwell on our past and let it block our vision of our future.

We think about something disturbing that happened to us or we think about something that someone has told us that upset us, and we play it over and over like an old movie reel. We need to break this bad habit and visualize on what we want our future to be. The next time your

past is haunting you, instantly think about something in your future. Write down your goals and create a vision board. This way you can always focus and see the positive things you want in life.

Exercise: Make a list of all things that you want in life. Go online and find it, print a picture of each item. Pin them up on a board in your office or home where you can see them. Look at this vision board daily and visualize yourself possessing all of these items.

5

Plan Ahead

Using time efficiently helps to maintain a positive attitude. The best way to do this is to plan your day and your week ahead of time. We need to adopt this habit so that we won’t let procrastination take over and keep us from reaching our goals. The habit of planning and focusing on your priorities and important tasks will help you accomplish more in less time.

This very act will keep your life in check and help you stay on track towards your goals and let you know stay aware of your accomplishments.

Exercise: Each day sit at your desk for ten minutes and map out your next day.

This exercise can save two hours the next day.

6

Exercise More

Daily exercise will help you improve your mood, along with helping to against stress and depression. This healthy way of life will keep you living longer and living a healthier lifestyle. Remember exercising will also make you feel better about yourself. When you feel better about yourself, it breeds confidence which will help you in your personal and professional life.

Exercise: Go for a 30 minute brisk walk on a treadmill or around the neighborhood.

This is a great exercise to create positive thinking.

If you follow and implement these 7 life changing ways of life daily, they will bring you the success and happiness you desire.

They will take you from underneath that dark cloud of negativity and bring you out into the sunshine of a positive lifestyle.

Use the exercise to improve your productivity and see the positive things like peace and happiness that will come into your life.

∙ Jan 2018 ∙ ROMANS 8:31 WHAT, THEN, SHALL WE SAY IN RESPONSE TO THESE THINGS? IF GOD IS FOR US, WHO CAN BE AGAINST US?

. n o i t u l o S s s o L t h g i e W 1 # ULTS S ’s E l l R e G d N i I l T S T RT GE A T We Are S D N A N TIO YL S T O P BY A N

OCA

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