Metro fitness march 2016 web

March 2016

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The Seven Minute Workout a High Intensity Circuit Training progam that will save you time!

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CrossFit No Surrender Challenges You !

Owner Shane Venezia

forges elite fitness with heart in Covington

THIS ISSUE’S COVER FEATURE

Enjoying Exercise with your Children Make staying fit a family affair

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editor editor editor lanaWALGAMOTTE

Training progam that will save you time!

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ScotANTHONY

forges elite fitness with heart in Covington

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2015 2016 2015 2015

marketing

marketing marketing account executive scotANTHONY

October March October October

Ava Zerbenick scotANTHONY scotANTHONY

7 NUMBER volume 03 NUMBER 10 volume6

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chief designer

account executive account account executive executive gregFLORIDI

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

contributing writers

GaryDRAGON LatoyaHARVEY Ashton HARRIS chrisTIBLIER chrisTIBLIER chrisTIBLIER Maris LEE LizMADDOX TravisMANNEY MikeMILLS Fred KLINGE mikeMILLS mikeMILLS mikeMILLS Jim CABECEIRAS melissaBRELAND

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

by Dr. kristinSMITH

by Dr.

by Dr. kristinSMITH kristinSMITH page 12 Overcoming the Yo-Yo Diet page 17 Eggs What’s the Difference byWhat’s LatoyaHARVEY page page17 17 Eggs Eggs What’s the theDifference Difference by krisGUNNARS by krisGUNNARS by krisGUNNARS page 13 Body Typing and Carb Schedules PART 3

by MarisLEE page 18 9 Fitness Myths Exposed page page18 18 99Fitness FitnessMyths MythsExposed Exposed by travisMANNY page 14 The by travisMANNY Seven Minute Workout by travisMANNY

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Inspiration is a profound feeling that precedes change. It’s like a window through

metrofitnessmag.com

Shane Venezia, at CrossFit Cover: Trainer’s Choice No Surrender. Read more Cover: Trainer’s Choice Cover: Trainer’s Choice

by Liz Maddox on our cover subject on page

by Liz Maddox

by Liz Maddox

Page 14 16. Article by Liz Maddox.

Page 14 Page 14

page 16 Tips for Making Exercise a page 20 Family Pets & Affair Your Medicine Cabinet page page20 20 Pets Pets&&Your YourMedicine MedicineCabinet Cabinet

by Dr. lizaLEDET, DVM by TravisMANNEY

by Dr.

by Dr. lizaLEDET, DVM lizaLEDET, DVM page 22 Pet Health: Chocolate page 22 Running Fundamentals page page22 22 Toxicity Running RunningforFundamentals Fundamentals Dogs by aaronPOTTS by aaronPOTTS by aaronPOTTS page 24 Hydrogenated Fats page 28 The Bitter Truth About Fructose Bitter by BeverlyBATDORF page page28 28 The The Bitter Truth TruthAbout AboutFructose Fructose by krisGUNNARS by bykrisGUNNARS krisGUNNARS page 26 The Top 3 Barriers to SucLoss, Part 3 page 15 page 13 cessful Weight page page 15 15 page page13 13 areaRACES healthyEATS

by JimCABECEIRAS RACES area areaRACES healthyEATS healthyEATS kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher Like Metro Fitness Like LikeMetro MetroFitness Fitness

Magazine on: frogs yelled at himIt’s to stop pain andthrough just die.

AInspiration group of frogs traveling through the Inspiration isiswas aaprofound profound feeling feeling that thatprecedes precedes change. change.

It’s like likethe aawindow window through Magazine Magazine on: on: whichand wetwo may able to see thepit. life could have. can give us themade ability to jumped evenItharder and finally it out. woods, of be them fell into a deep All we He Like Metro Fitness Magazine which whichwe wemay maybe beable abletotosee seethe thelife lifewe wecould couldhave. have.ItItcan cangive giveususthe theability abilitytoto When he got out, the other frogs said, “Did you the other frogs gathered around the pit.

When recognize that changing our life begins with changing the way we think, since our on recognize recognize that changing our our life life begins with changing the the way way we wethink, think, since since our our not changing hear us?” The frog explained to them that they saw howthat deepchanging the pit was, they toldbegins the with thoughts create our actions, and our actions create the life we could have. he was deaf. He thought they werehave. encouraging two frogs that they were good asand dead.

The thoughts thoughts create create our ouras actions, actions, andour ouractions actions create create the the life lifewe we could could have.

Forfrogs some, inspiration comes connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environhim the aentire time. Author Unknown two ignored the comments andfrom tried experiencing to For For some, some, inspiration inspiration comes comes from from experiencing experiencing a a connection connection to to nature—the nature—the oceans,rivers, rivers,and andforests. forests.Immersing Immersingourselves ourselveswithin withinour ourenvironenvironjump of the with all of their Thefeeling we long to sustain. For others, itoceans, mentoutcan be pit a powerful andmight. joyful may come from the belief that if we can succeed at changing our Lessons tototo besustain. learnt:For 1. There is power Be careful ofthe what you say.

Speak life those who cross path. The ment ment can can be betelling aapowerful powerful andjoyful joyful feeling feeling we welong long sustain.

For others, others, ititmay maycome come from from thebelief belief that that ififwe weto can can succeed succeed atatyour changing changing our our other frogs kept them toand stop, that they habits, we as can achieve our dreams—whether they are in about feeling better, having power more of energy toit isdosometimes things with our loved ones, or even just of life they and death the tongue.

An better, encouraging words....to hard toour understand that an were as good dead. habits, habits, we wecan can achieve achieveour ourdreams—whether dreams—whether they are areabout about feeling feeling better,having havingmore moreenergy energy todo dothings thingswith withour loved lovedones, ones, ororencouraging even evenjust just word to someone who is down can lift them up word can go such a long way. Anyone can speak words that tend to rob Finally, one ofbetter the frogs heedwork to what performing intook sports, or at school. performing performing better better ininsports, sports, work work ororfell atatschool. school. and help them make it through the day. another of the spirit to continue in difficult times. the other frogs were saying and gave up.

He 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 2.to Atodestructive totaking someone whosteps is down down and died.

The other frogtoto continued tothe jump Once Once you you are are inspired inspired change, change, thekey key success successisword isinintaking small small steps each eachday. day.And Andwhen whenyou youfind findyourself yourselfreaching reachingyour yourfirst firstgoal, goal,you you may slow down forthea crowd moment enjoy what you to have accomplished.

That Special is because of life's in achieving a be what it takes kill him or her. is the one individual whogreatest will take pleasures the time toisencourage another. as hardwant as heto could.

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

God Bless,

God Bless,

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

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

4 ∙

CrossFit No Surrender Challenges You! Owner Shane Venezia

Enjoying Exercise with your Children Make staying fit

lanaWALGAMOTTE lanaWALGAMOTTE marketing

Slidell, Slidell, LA 70459 LA 70459

Page 16

The Seven Minute Workout a High Intensity Circuit

editor

March 2016

∙ March 2016

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

TID BITS

BOOST HGH (HUMAN GROWTH HORMONE)

Intermittent fasting for periods ranging from 12-24 hours along with high intensity exercise has a positive effect on boosting human growth hormone (HGH). HGH is a very important protein-based hormone that is produced by the pituitary gland. HGH enhances the cellular repair processes that allow us to age with grace. HGH regulates metabolism to burn fat, build muscle, and slow down the negative effects of stress. Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH. A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH. Lactic acid is only produced in response to intense anaerobic training (resistance training). Aerobic training (walking/running) is not intense enough to produce the kind of lactate triggering of HGH.

SPLENDA DOWNGRADED!!!

Splenda (sucralose) is being downgraded from “safe” to “caution” after an Italian animal study linked sucralose to a higher risk of developing leukemia. The Center for Science in the Public Interest (CSPI) says it awaits the Italian study’s review before deciding what long-term safety grade to assign to Splenda in its Chemical Cuisine guide to food additives. Hundreds of millions of people globally use artificial sweeteners, which are commonly found in a wide range of food and drinks, including food for diabetes, cakes, milkshakes, soft drinks, and even medications.

BREAKFAST (THE MOST IMPORTANT MEAL)

Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. In a study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals. Eating breakfast is important for everyone, but is especially so for children and adolescents.

According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.

WINE CONSUMPTION MAY PROTECT AGAINST SUNBURN Drinking wine may protect against the harmful effects of sunburn, researchers from the University of Barcelon revealed in the Journal of Agricultural and Food Chemistr y. They explained that grapes and grape derivatives have a compound - a flavonoid - that helps protect human skin from the damaging effects of ultraviolet radiation. The authors explained that wine has been shown in previous studies to have some effect in protecting against Alzheimer’s disease, cavities, and prostate cancer. However, no prior study had looked at the effect it may have on human skin.

BY THE AGE OF EIGHTEEN, YOUR BRAIN STOPS GROWING

From that age forward it begins to lose more than 1,000 brain cells every day.

Only two percent of your body weight is occupied by your gray matter, but is uses up to 20% of your overall energy output (it needs carbohydrates). Your brain works continuously and never rests, even when you’re asleep. Aside from producing REM dreams, your brain works over time to replenish its ability to function normally during your daytime waking hours.

6 ∙

∙ March 2016

Kale: the S UPER FOOD Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (par ticularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.

Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties.

BENEFITS OF KALE

Low carb Antioxidants Anti-inflammatory Vitamin K Calcium Vitamin C Potassium Lutein

PER CALORIE, KALE HAS...

more Iron than Beef more Calcium than Milk 10% more Vitamin C that Spinach

SHOPPING TIPS

For optimum nutrition, buy kale in season.

A light frost sweetens kale, so depending on where you live, fall or winter is the perfect time to enjoy it. Choose kale from organic, biodynamic or responsible local growers when possible. Greens grown in better-managed soils help you net maximum flavor and nutrition and minimize exposure to pesticides. Whenever you shop for kale, buy lots of it because it cooks down dramatically. Keep blanched or pre-cooked leftovers on hand to add to the week’s breakfasts, lunches, and dinners.

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

e thing physical, mental, emo-

tness all have in common: the

getaway, a break, a change in I

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

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

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

Following “Come to me, all Through you who are weary and

do, it stands to reason

you will do what you do with much greater pasmotivate what understanding of we do; and reasons and motivations sion. And people who

There's atI will least oneyou thing mental, emoHave youand ever participated inphysical, aTake sport requires an burdened, give rest. mythat yoke

follow through?

Follow through important because physical- to all areas of well-being! Think arecan’t so important tional, and spiritual fitness have in common: the you upon you and learn from me,all for Iisam gentle livea their life awith pas-or ly just stop your muscles halfway through a swing, punch, throw and humble in heart, youphysical, will find rest for motivate we do;a good and reasons and motivations if you have reason for doing what you about it,what T here's oneand thing mental, emoneed forata least well-timed getaway, a break, a change inare sion the ones who s a kick.

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And the people andthings feeling to you how benewords can't ewaves clearly the in lifethe that ally speaking, your souls.

Fordescribe my yoke is easy and my burden matter!

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Why? Time through goals useless!

I think the book of James in the Bible are more motivery clear to me just is light.” sums up the idea of follow through pretty well... do!

So where did these off or time away does vated to achieve great how much this break (Matthew 11:28-30 NIV) mention that I'm sitting so many helpful things. It helps us to rest. It helps us lofty ideas come from? Did Ithings, and they usually “Do not merely listen to the word, and so deceive yourselves. Do what was needed!

Why? Time bywhat the itocean watching the waves roll in? And spirituto get perspective.

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Anyone who listens to the word but does not do says is do! So where did these off or time away does like us a man whomore looksclearly at his the face things in a mirror looking at himspeaking, words can't describe to you how beneIt helps to see in lifeand, thatafterally Hso many self, ideas the come Did I mention that I'm sitting us to rest.

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Whether it's ourwhat fitness goals, or our life do this, not forgetting he has heard, but doing it—he will be 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 to James examine the reasons that blessed in beneficial what he does.

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ORNER

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dragon’sCORNER and then one of the follow through messages.

resources,to then either the watch a sermon goals,click it is on so beneficial examine reasons that or sermon notes

dragon’sCORNER JOINT HEALTH Do Your Best!

This small statement comes to N mind all the time. It’s small but pple OINT HEALTH true. Why, you ask?

Here is a great story to illustrate

ave Y the powerful point.

A gentleman once visited a temple under construction where he saw a sculptor making an idol of God. Suddenly he noticed a similar idol lying nearby. Surprised, he asked the sculptor, “Do you need two statues of the same idol?”

“No,” said the sculptor without looking up, “We need only one, but the first one got damaged at the last stage.”

The gentleman examined the idol and found no apparent damage.

“Where is the damage?” he asked.

“There is a scratch on the nose of the idol.” said the sculptor, still busy with his work.

“Where are you going to install the idol?”

The sculptor replied that it would be installed on a pillar twenty feet high.

supple

Have Y supple

Have Y

“If the idol is that far, who is going to know that there is a scratch on the nose?” the gentleman asked.

The sculptor stopped his work, looked up at the gentleman, smiled and said, “I know it and God knows it!”

The desire to do your best should not include what others think.

Excellence is a drive that comes from within. Do your best today – not necessarily for someone else to notice but for your own satisfaction. Today’s world will tell you everything is just good enough. Is it YOUR best though?

When exactly is it ever a good reason to not do your best?

NEVER

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

Running Five Minutes a Day

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.

that half as much, or about 15 minutes a day of Running for as little as five minutes a day vigorous exercise, should be equally beneficial. a person’s risk of But the science tomay support that number had runner dying prematurely, to agoal large-scale The length of a 5k is aaccording relatively easy to reach as a novice runner, but it also challenge the expert been relatively paltry, with few substantial new study of exercise and mortality.

The depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when studies having carefully tracked how much vigfindings suggest that the benefits of even you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main orous exercise is needed to reduce disease risk small amounts of vigorous exercise may be goal ismuch to reach the finish For your race you should plan enjoyinglifespan. the run and feeling good for having andonincrease Even fewer studies hadcompletgreater thanline. experts hadfirst assumed. ed yourIn goal. recent years, moderate exercise, such as brisk looked at how small an amount of vigorous exercise might achieve that same result. walking, has been the focus of a great deal of So for the new study, published Monday exercise science and most exercise recommenImprove your heart and head in The Journal of the American College dations. The government’s formal 2008 exercise Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training proof Cardiology, researchers from Iowa State guidelines, for instance, suggest that people gram should includesengage exercising for at least 30 minutes three to five times per week, falls within basic cardiovascular University, thewhich University of South Carolina, fitness in about 30 minutes of moderate guidelines. Running can lead to a feeling of freedom and independence, and it is also one of theResearch best ways to alleviate stress the Pennington Biomedical Center 11:36 AMexercise on most days of the week. Almost as an afterthought, the recommendations point out in Baton Rouge, La., and other institutions Set attainable goals lower could significantly

FitRx Ad 10x6.194 122115 Metro Fitness.pdf

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12/21/15

healthyEATS Paleo

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words of Christ have com

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dragon’sCORNER JOINT HEALTH Little League Elbow Pain: by: dr kristinSMITH

robHOWELL garyDRAGON

turned to a huge database maintained at the Cooper Clinic and Cooper Institute in Dallas.

For decades, researchers there have been collecting information about the health of tens of thousands of men and women visiting the clinic for a check-up. These adults, after completing extensive medical and fitness examinations, have filled out questionnaires about their exercise habits, including whether, how often and how speedily they ran.

From this database, the researchers chose the records of 55,137 healthy men and women ages 18 to 100 who had visited the clinic at least 15 years before the start of the study. Of this group, 24 percent identified themselves as runners, although their typical mileage and pace varied widely.

The researchers then checked death records for these adults. In the intervening 15 or so years, almost 3,500 had died, many from heart disease.

But the runners were much less susceptible than the nonrunners. The runners’ risk of dying from any cause was 30 percent lower than that for the nonrunners, and their risk of dying from heart disease was 45 percent lower than for nonrunners, even when the researchers adjusted for being overweight or for smoking (although not many of the runners smoked). And even overweight smokers who ran were less likely to die prematurely than people who did not run, whatever their weight or smoking habits.

As a group, runners gained about three extra years of life compared with those adults who never ran.

Remarkably, these benefits were about the same no matter how much or little people ran. Those who hit the paths for 150 minutes or more a week, or who were particularly speedy, clipping off six-minute miles or better, lived longer than those who didn’t run. But they didn’t live significantly longer those who ran the least, including people running as little as five or 10 minutes a day at a leisurely pace of 10 minutes a mile or slower.

“We think this is really encouraging news,” said Timothy Church, a professor at the Pennington Institute who holds the John S. McIlHenny Endowed Chair in Health Wisdom and co-authored the study.

“We’re not talking about training for a marathon,” he said, or even for a 5-kilometer (3.1-mile) race. “Most people can fit in five minutes a day of running,” he said, “no matter how busy they are, and the benefits in terms of mortality are remarkable.”

But “there’s not necessarily something magical about running, per se,” Dr. Church said. Instead, it’s likely that exercise intensity is the key to improving longevity, he said, adding, “Running just happens to be the most convenient way for most people to exercise intensely.”

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

How To Avoid It

As spring arrives, it means the start of another baseball season. It also means an increase in physical therapy patients complaining of elbow pain. Each year, young athletes are diagnosed with an injury to the ulnar collateral ligament (UCL).This ligament is the main stabilizer of the elbow while throwing. Playing while fatigued, and throwing with pain are two causes of injury the ulnar collateral ligament.

Dr.toKristin Throwing a baseball puts a lot Smithof stress and strain to the elbow joint. Our ligaments are able to handle this stress LifeCare Family Wellness & if we listen to our bodies and follow aChiropractic few simple preventative rules. First, we must go through a proper warm up by stretching and throw(985) 774-9303 ing. Second, we must follow an age appropriate pitch count guidelines. There is also a specific rest period which should be followed after a player pitches. Finally, a player should never play with pain. Having an open communication rule between coaches and players is very important. Having a “no pain no gain” attitude can lead to a further, more serious injury.

Fitness Connection Playing baseball is a very fun and safe game. Paying attention 4426 Trenton St,impor Metairie, LA 70006 to how our children are playing is a very tant component (504) 885-7855 of the game. Performing an injury prevention program specifically for the elbow and fitnessconnection.net shoulder, can reduce the risk of serious injury to the thrower’s elbow. If you are interested in having your child evaluated and placed on an injury prevention program, please contact us at Action Physical Therapy and Spor ts Medicine. Let us prevent unnecessary elbow injuries and remain on the field and into the ACTION.

There's at least one thing physical, mental

tional, and spiritual fitness all have in commo

need for a well-timed getaway, a break, a cha scenery, a vacation! As I sit on the beach listen-

supple Maris Lee

ing to the roar of the waves and feeling the sea

breeze

blowing

against my face, it is

Have Yvery clear to me just how much this break

“Come to me burdened, and I w upon you and l and humble in he your souls. For is light.”

was needed! Why? Time off or time away does

so many helpful things. It helps us to rest. It h

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

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

healthyEATS ashton HARRIS robHOWELL Ingredients:

Paleo Stir Fry Your Way

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 The noodles I like to use are Soba noodles; they are made of buckwheat and are very healthy and good for clean eating. Cook per instructions on package before adding–a little under cooked is best to noodle hold form

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

This stir fry is a recipe I created for those who goals,ofitdifferent is so beneficial to examine the reason like a variety proteins in their diet.

You can use chicken, pork, steak, fish, shrimp, scallops or tofu! The protein options are almost endless as well as the different veggies you can use.

This 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!

MixgaryDRAGON first:

dragon’sCORNER JOINT HEALTH

1 tsp szechwan seasoning ½ cup low sodium soy sauce 1 Tbsp hosin sauce 1 tsp sriracha (optional) 1 tsp corn starch mixed with 1/2 cup room temp chicken broth salt and pepper to taste

To Make:

Mix all ingredients into a pot. Cook on stovetop set to low for about 2 hours.

Or, make it in a crockpot set on low for 4 hours.You can also sub chicken instead of ground turkey or ground beef for more fat.

supple Have Y

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

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

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

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

Stevia is also excellent for both cooking and baking.

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

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

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

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

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

10 ∙

∙ March 2016

supplementREVIEW by: mikeMILLS Prevent and Correct Joint Pain Have Your Cake, and Eat it too!

with Natural Non-Prescription Remedies The holidays have arrived and with them all

also

happens

to

be

one

of

the

most

dangerous.

Aspartame is used in thousands of the sugar deserts andfrom treatsjoint thatpain are loaded Millions offilled people suffer and discomfort every day, however there are as a and substitute to sugar, though conwith empty caloriesthat and contain leaves the feelingof of being formulas available a blend natural products supplements herbs that can relieve pain and help tissue and cartilage.

The main ingredients sumers would actually bloated.

This regenerate year satisfyconnective sugar cravings without be better in offmost eatingjoint smaller formulas are Glucosamine, Chondroitin, and MSM. Glucosamine is a precursor to glycosthe excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been aminoglycans; glycosaminoglycans are a major component to joint cartilage. Chondroitin is free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term often taken in conjunction with Glucosamine and has been shown in studies to increase its snacks! With Methylsulfonylmethane so many sugar substitutes(MSM) available memory gastric effectiveness. helps to easeloss, tendon andproblems, ligamentand painneurological and is believed to have anti-inflammatory effects.

Shark disorders.

Cartilage contains carbohydrates these days, it can be difficult to choose the right Sucralose complex is a artificial sweetener sold called which relieve pain inflammation.

Hyaluronic lubricates one. mucopolysaccharides Many so called “natural” the brand names SplendaAcid . Though marketsweeteners canandunder the joints and can even cushion joints with minimal or no cartilage. A combination of these actually do the body more harm than good and ed as a “No calorie sweetener,” Splenda products preventative supplements will reduce further cell damage and repair connective tissue. also include bulking contain 12.4% the give a the falsecounter sense of security when Fast diabetics acting over medication such asthat Ibuprofen (Advil) andagents Acetaminophen (Tylenol) oftenorused to relieve however there areofmany adverse sideofeffects asso- the calories the same volume choosing are a desert beverage duringpain, the holidays. sugar. Although ciatedAspartame with consuming these isproducts daily basis.

Ibuprofen inhibit prostaglandin (NutraSweet) one of on the amost “nutritional facts”can label on Splenda’s retail packproduction; prostaglandins produce the mucus that line the stomach which prevents stomused artificial sweeteners in the world today. It aging states that a single serving contains zero ach acid from burning holes into the stomach’s lining resulting in bleeding ulcers. Acetaminophen has been shown in studies to damage the liver in large doses. There are natural herbs and enzymes available that act as an anti-inflammatory and can be taken daily to reduce inflammation and swelling of the joints. Holy basil, Tumeric, Ginger, Boswellia, and Bromelian are safe and effective, do not cause adverse side effects, and can be taken every day for pain. Black Cherry extract is a natural anti-inflammatory that is great for curing the Gout and relieving pain associated with arthritis.

Combining Glucosamine, Chondroitin and MSM with Tumeric, Ginger, Boswellia, and Bromelian creates a formula that is not only preventative but also corrective in nature. Joint pain and inflammation can be a major deterrent in starting an exercise regime. Make sure and supplement your diet properly with these key nutrients to ensure that your work out is pain free, enabling you to live a healthy lifestyle.

Overcoming the Yo-Yo Diet

by Latoya Harvey

Like many women, Wanda Moore struggled with her weight after she gave birth to her daughter Trinity Moore. She went from the continual intensity of playing four varsity sports to simply taking a leisurely cruise on the elliptical a few times a week, followed by a sub sandwich or a week long salad diet, just to maintain her size. She was determined to get herself back in equal or greater shape than she was in before the baby. “The weight room and the men and women with all the muscles, greatly intimidated me, and I had no clue what clean eating really meant,” recalls Moore. “I knew I needed direction, so I hired a personal trainer.” Within six months, she was well on her way to regaining her former physique. As a goal, Wanda decided to do a 30-day fitness challenge through a national fitness organization, using her social media platforms.

But sometimes a coach’s vision does not parallel your own, although it can take awhile to realize it. The advice Moore received for her challenge programming was extreme, to say the least. “My 30-day challenge consisted of overtraining, undereating, and obsessing over my weight,” she says. “I knew it wasn’t healthy, but I figured it would work since it was what I was being coached to do and I’d already started sharing it on Instagram and Facebook. People were following me.”

Physically, the challenge seemed to work, and Moore looked as lean and toned as she once did. Mentally, however, it simply didn’t feel right.

12 ∙

∙ March 2016

“Afterwards, I knew I never wanted to obsess over weighing myself or my food again,” she says. “I also didn’t want to harm myself metabolically with yo-yo dieting and extreme restrictions.” Moore took her bad experiences and used them as an impetus for creativity, researching and implementing new training and nutritional programs to stay lean, healthy, and—most importantly—happy year-round.

“With the support of my family, I created a unique way of training for my personal needs,” she says. “It was unlike anything I had ever seen, but it was challenging and made me excited to work out.” These days, Wanda Moore never gets on a scale, and she says she is happier than ever. “Who knew that pushing my mind and body beyond their comfort zones would lead to an entirely different and better version of myself ?” she says. “I’m now the happiest and healthiest I have ever been, and I’m so grateful that I took the time to understand what was right for my body instead of following the fitness trends.

Latoya Harvey

Inspirational Movement & Fitness Coach 500 D’Abadie Street, New Orleans, LA 70119 latoyaharvey.com // Tel: 504-609-1505

“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 Aprilclinics 16th in all m etro your p et ill after hours, there are 24 hour em ergency areas and only a phone call aw ay no m atter w here Louisiana you liv e.”

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Blue Crab Run 5K March 12th March 26th End of Bonnabel Blvd. good. If your pet has been ill with persistent them.

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Carbohydrate

Body Typing Loading and Carb for Peak Schedules by marisLEE

Performance PART THREE

In the two previous columns I defined and addressed body typing and carbohydrate by marisLEE scheduling for the ectomorph and mesomorph. I chose to leave the endomorph body type for last, but not least.

The fact is that although the endomorphic PART II metabolic environment is the most challenging (they at a calorie andmy putlast on article at Sorry for can the look suspense by making weight), it also offers the potential to manifest least more than one part. The logistics of time and and document someitamazing results. There space and TMI made more reasonable to break up are a plethora of reality TV shows highlightor segment such a very important and involved ing rapidRemember weight lossour among of perform shape better. process! goalout is to sedentary individuals.

More often than not Now back to the text! these individuals are pure endomorphs – or havetime endomorphic tendencies.

Last I left off by setting baseline parameters for carbohyAs Iloading statedgoals. in previous columns, most us Thursday load drate During the Wednesday andof are a combination two of the three bodyExample: 150phase, aim for 10 gramsof per pound of body weight. types. athlete I oncex knew a man who, 30 years ago, pound 10 = 1500 grams during the first two days of was a pure ectomorph in my opinion.

He wasseen this loading. Again, this is only a baseline. Trust me, I have the leanest player on our baseball Recent-a 150parameter double.

I personally supervisedteam. and witnessed pound athlete load 3,000 grams of carbs duringand this he time frame. ly I met up with him at a class reunion That’s roughly 12,000 calories Well, of carbs.

WOW!!! was 60 pounds heavier! turns out he was leads.tendencies.

With this fact in mind, Ian sayectomorph just go wherewith the metabolism endomorphic whatever an athlete can comfortably tolerate in carb consumpNow let’s talk about carbohydrate schedultion on Wednesday, say 1000 grams total, for the first load day. ing for the pure endomorph. After 10 years On we should aim for 50-75% of clinics the previous load day, as aThursday, diet counselor in weight loss dealtotal.

Sincemany we hadendomorphs 1000 grams onand Wednesday our total for ing with endomorph Thursday 500-750 grams We should load carbs hybrids,should I havebelearned manytotal. things for sure. at 2-4-hour intervals of 6-8 total intakes per day.

One of those things is that when planning a brings carbohydrate us to Friday and schedule Saturday. Friday is a day for digesThis complex for the endotion, assimilation, and absorption. Slow down the carbs and reinmorph, “less is more”! troduce protein into the diet. Oh, by the way, as for protein Endomorphs do well with low density comintake on Wednesday and Thursday--you don’t need it—except plex carbs like rice, grits, and potatoes. Also for pre-bedtime aminos (whole different article). We don’t want fibrous carbs like carrots, broccoli, asparagus, carbs competing with protein for absorption during the load spinach, etc. of about 80-120 grams per day phase. spread out over 4-6 meals per day is the way Proteins such as egg whites, amino acids, chicken or lean meat to go. High repetition weight training in the combined with fruits such as apple, cantaloupe, and raisins are 15-25 rep range is best to stimulate shape excellent choices of foods for Friday. The simple carbs through and tone. A daily aerobic program of 20-30 fruit will allow for quick energy and allow the body to keep the minutes of brisk stored glycogen from walking being used.or cycling first thing in the morning onNOT an TRAIN emptyON stomach really THURSOne more thing, DO WEDNESDAY, helps open up fat burning pathways.

DAY, AND FRIDAY. Next time, I promise to focus in on Saturday My feeling is and thattiemost ofloose society at least ends!has Don’t quote me on (competition day) up any athat. tendency to the endomorphic body type.

That would help explain the obesity problem in America today. By learning what our type and tendencies are, we will greatly enhance our battle at keeping our weight under control.

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

5. STEP UPS

2. WALL SITS

6. TRICEPS DIPS

9. HIGH KNEES RUNNING IN PLACE

3. PUSH-UPS

7. SQUAT

10. PLANK

4. ABDOMINAL CRUNCH

8. LUNGE

11. PUSH-UP AND ROTATION

In summary, HICT will reward you with numerous health benefits in record time. It might be a good idea to add free time to your schedule.

14 ∙

∙ March 2016

8. LUNGE 10. PLANK

1. JUMPING JACKS

9. HIGH KNEES RUN IN PLACE

Example of a High Intensity Circuit Training Program Perform each exercise for 30 seconds, with 10 seconds of rest between each exercise.

The total time for the workout is 7 minutes. You can repeat this circuit 2 to 3 times.

2. WALL SITS 6. TRICEP DIPS

4. AB CRUNCH 5. STEP UPS 7. SQUAT

While the vast majority of men and woman find it down right hard if not impossible to put in an hour or so workout into their day. Most would agree a seven minute workout would be much more manageable to fit into their busy schedule.

HICT is not a new concept, but it is gaining popularity as the pace of daily life escalates. The modern form of circuit-training was first developed in 1953. As advances in equipment were made, researchers expanded on the benefits of this highly efficient mode of exercise. Today, using body weight as resistance eliminates the need for specialized equipment or facilities, thereby, further reducing limitations.

The objective of the program is to allow for a series of exercises to be performed in quick succession –using proper form and technique- at high intensity with minimal rest between exercises.

When rest intervals are too long, the purpose of the high-intensity protocol is undermined, which is to create maximal exercise intensity in minimal time.

3. PUSH-UPS

by Kelly Walgamotte photos by Bach Imagery • model: Emily Oulliber

11. PUSH-UP + ROTATION

WORKOUT

1. JUMPING JACKS

The

a high intensity circuit training program

Cross Gates Family Fitness is the only health club that provides you with personal service that gets you results. We have an option for EVERYONE because your goal is our goal.

Cross Gates Fitness Services Include: • Get started with your Fitness Consultation—your FREE personal trainer will show you all the different services in the club and help you design your customized workout.

• You also get a Weight Room Floor & Cardio Orientation as an introduction to the classic modes of exercise that everyone enjoys.

• You can enroll in Body Motion—our free strength training and cardio program where you get personal assistance with a fitness coach every time you come to the club.

“Cross Gates has helped me achieve the healthy lifestyle I was looking for. The friendly staff, different equipment options, group fitness classes and convenience of the 3 locations is what keeps me going. Working out my friends and the fitness staff motivates me, but most of all I love the results.”

Dawn, Cross Gates Member & Personal Trainer Steve

Your Goal Is Our Goal!

“I was so nervous to go to the gym the first time because I didn’t think I belonged, but as soon as I went to cross gates I felt welcome and had so much fun with the instructors and other members. The music, the energy the workout really kept me motivated. I do everything from weight lifting, to dancing, to yoga. I even bring my granddaughter to classes with me. I never thought I could feel or look this great. I’m inthe best shape of my life!”

Terry, Cross Gates Member & Her Fitness Instructors Pam and Julie

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• Group Exercise Classes—for people that love to have fun and be challenged with a variety of class formats including Body Pump, Yoga, Zumba, Spinning and so much more! There are over 150 classes per week.

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Forging Elite Fitness

with Heart by: Liz Maddox

“You’ll know home when you hit it.” It’s an expression that owner and head coach Shane Venezia says to me, and his wife Kasey smiles because she’s heard it many times before. But it’s exactly the feeling I get when I walk into CrossFit No Surrender in Covington. This is a home, and it’s filled with a family. A family that cares about each other and their community.

16 ∙

∙ March 2016

Renee, Shane’s younger sister, was diagnosed with breast cancer a few years ago. At the time, she was a young mother whose husband was deployed in Afghanistan. Looking for a way to help support her financially, Shane raised over $6,000 in a single day by hosting an event that has become 24 in 24.

The concept is simple. On June 11th, beginning at 10 am CrossFitters (and non-Crossfitters), athletes, and anyone who wants to help fight breast cancer will participate in a WOD (workout of the day) an hour. The suggested contribution per workout completed per hour is $25. Last year, 20 individuals did all 24 workouts which is a huge increase over the two who completed all 24 in 2011! The total donations are given to the Mary Bird Perkins Cancer Center at St Tammany Parish Hospital. To date 24 in 24 has raised over $125,000 and their goal for 2016 is $75,000.

The workouts for 24 in 24 are designed to be fun, and just like every day in CrossFit No Surrender, these workouts can be scaled to any fitness level. The bottom line is…Participation!

Challenge yourself to do as many WODs as possible, pledge your support to friends and

family to participate, check out “The Girls” which are other sponsorship levels for you or your business to contribute. The names of these girls are chosen to honor women who have had to battle this disease. For more information about CrossFit No Surrender 24 in 24, check out their Facebook page, Instagram, or their website at crossfitnosurrender.com/24in24/ Owner Shane Venezia is more than just a CrossFit trainer, he’s a family man with his wife of three years Kasey and a four-month old daughter. He is what makes No Surrender different from any other CrossFit I’ve experienced.

It truly is a family, and the box is their home.

Shane says that it’s the diversity that makes the family. “The teachers, the firefighters, and the stay-at-home moms are all here. Is it hard?

Absolutely!” And Shane demands 100%! But he also adds, “that everyone’s 100% isn’t the same.

They are all relevant, though not identical.” Every WOD is scaled to each individual.

Scalability is a word used a lot at No Surrender. Shane designs his WOD to challenge his elite athletes, but scales it to anyone else. On any particular day, you can see a 61 year-old

MEMBER

Spotlight

Renee Hamilton

“

24 in 24 means more to me than I could ever put into words. Shane started this whole event as a way to provide some financial assistance to my family and I while I was going through treatment, but it was so much more. It was his way of making me rest and take care of myself. He knew it would be hard for me to take on the “patient” role, and allow myself time off. He sent us home with a sense of security and peace. Every year that Shane hosts this event it is another reminder of the love and support he has given to my family and I. Thankfully I am healthy and I have moved passed that part of my life, but 24 in 24 is Shane’s way of providing that same peace and security to another cancer patient that needs it.”

Pictured above: Kasey and Shane Venezia, Renee’s daughter Gabbie, Renee, and her husband Scott.

Below: Shane with future Crossfit champ, Gabbie.

man who recently had a knee replacement or a woman who is six months pregnant working out here. Kasey herself was able to do CrossFit until the very day she went into labor. Weights can be reduced or intensity is lowered. This is not the CrossFit you see on TV; it’s not the games. Kasey says that for most people, “The hardest part of CrossFit No Surrender is walking through the door!” One of the trainer/ coaches Melissa told me, “You can take any movement and adapt it. Over 90% of the athletes in any given day here are doing an adapted workout.” Melissa was 188 pounds on her 5’2” frame when she began doing CrossFit; now she leads seven classes a week. CrossFit No Surrender is truly for everyone.

All anyone needs to do is to stick it out, and the program will work. Candis has been doing CrossFit for four years, and no one who knew Candis believed she could make it. She is a self-described “prissy” girl who always wanted her hair and nails done to perfection! But here she is working hard and feeling great. Shane knows that he “programs for who I have.”

If it sounds like Shane cares about his people, it’s because he does. Born and raised in Covington, it is most important that he give back to his community. As a 7-year Army Veteran who was a U.S. Army Ranger, Shane has another fundraiser that is close to his heart called Miles to Go. This benefit is to honor the 22 Veterans who commit suicide everyday. Participants are asked to walk 22 miles carrying a 22 pound ruck pack. The hope is that each participant will raise at least $220 in donations and sponsorships. All proceeds will benefit families of veterans.

If you think you know what CrossFit is all about, then I challenge you to check out CrossFit No Surrender.

It’s what they do for their individuals and what they do for the community that makes them different.

You’ll see the difference; you’ll feel the vibe. “You’ll know home.”

CrossFit No Surrender 625 Plaza Drive Covington, LA 70433 985-590-7033

shane.venezia@hotmail.com crossfitnosurrender.com

18 ∙

∙ March 2016

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PET health

P

Chocolate Toxicity for DogsWhile With Easter this month, it is important to learn the signs and dangers of chocolate toxicity to keep your dog safe this holiday. While you may want to share the love and your sweet treat with your dog, chocolate and items containing chocolate, such as cookies and other baked goods, must be kept out of your dog’s reach at all times.

The reason why chocolate is harmful is because it contains a potentially toxic compound,Theobromine, as well as caffeine and fat.

between how they They a we do no SIGNS OF TOXICITY pets Signs of chocolate (Theobromine) toxicity usually occur within even 6-12 hours of ingestion and may include vomiting, diarrhea, increased urination, hyperactivity, increased heart rate, heart arrhythmias, low blood pressure, increased body temperature, muscle tremors, seizures, and even coma and death.

HOW MUCH IS TOXIC?

Last week,

Even white chocolate that is not necessarily toxic can cause vomiting a question or diarrhea and can lead to pancreatitis due to high levels of sugar abou and fat. Milk chocolate has the lowest level of toxicity,needing semi-sweetadvice. and dark have moderate levels, and baking chocolate has the highest level of toxicity. The darker and richer chocolate, thepuppy higher for vac chance for toxicity. This means that even in small quantities, dark or baking chocolate can be dangerous, especially for small dogs.

THE AMOUNT OF THEOBROMINE PER TYPE OF CHOCOLATE:

The toxic dose of Theobromine starts at 20 mg per pound of dog. Anything close or higher to this amount can be serious and is an emergency. A regular size Hershey’s Bar is 1.55 ounces. This means it would take about 3 bars to start causing signs in a 10 pound dog. However, a single ounce of baking chocolate could cause severe toxicity in that same 10 pound dog.

WHAT SHOULD YOU DO IF YOUR DOG INGESTS CHOCOLATE?

Call your veterinarian or an emergency veterinarian right away and provide them with the amount and type of chocolate that was ingested. You will need to provide the current weight of your dog. Follow their instructions, which will vary based on the information you gave them. Depending on the severity, they may instruct you to induce vomiting, bring them in for emergency treatment, or observe them at home.

You can also call the ASPCA Animal Poison Control Center (APCC) for any animal poison-related emergency, 24 hours a day, 365 days a year at (888) 426-4435 (a fee may be applied).

As always, please consult with your own veterinarian with any questions and before giving any treatment or remedy to your pet.

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Northshore Harbor Center Where things happen...

Your Northshore Harbor Center is honored to be a part of the many events in your lives. From Mardi Gras balls and private corporate events to fundraisers, consumer shows, and more. There is always something going on at the Northshore Harbor Center.

March 5th - Bayou Reefkeeping presents: “Fragniappe” March 6th - Here Comes the Bride Bridal Expo March 12th - Art Monroe TaeKwonDo April 2nd - Private Social Event April 8th & 9th - Gulf Coast Quilting Association Quilt Show April 12th - NFIP Conference April 14th - EST Chamber Business and Community Expo April 15th - Private Event April 16th - Private Event April 23rd & 24th - Beyond the Stars Dance Competition April 30th - Harbor Nights in Black & White Gala

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

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