Metro Fitness May 2017

METRO FITNESS

M ay 2 017

RUNNING: StaRting iS the haRdeSt PaRt heRe’S a SecRet pg18

Carb CyCling The BesT Way T o Do I T

SuperFoodS These are NoT Paleo

S uper FatS WhaT FaTs are BesT

running GeTTING sTarTeD

Low e n o r e t s Testo enopause Vitality Wellness Group, llc Page 16

M ‘ le a M e s u a p o r d n A

metrofitnessmag.com

mastHEAD publisher

METRO FITNESS

KellyWALGAMOTTE

M ay 2 017

RUNNING: StaRting iS the haRdeSt PaRt heRe’S a SecRet pg18

Carb CyCling The BesT Way To Do I T

SuperFoodS These are NoT Paleo

editor

S uper FatS WhaT FaTs are BesT running GeTTING sTarTeD

LanaWALGAMOTTE

marketing

ScotANTHONY

2015 2017

account executive

May volume8 NUMBER 5

AvaZerbenick

chief designer

DanSAUSE

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

contributing writers MaryBOUNDS GaryDRAGON JohnFALLINGS MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS FredZOLLER

page 7 spiritualFITNESS

Vitality Wellness Group, llc Page 16

Andr opau se - Male ‘Men

metrofitnessmag.com

Cover Story: Vitality Wellness Group, llc Andropause - Male Menopause Read more on page 16

page 16 Low Testosterone

page 9 healthyEATS

How to increase it by davidALES

page 8 kidsCORNER page 9 dragon’sCORNER

Metro Fitness is published monthly by Metro Fitness P.O. Box 752 Slidell, LA 70459 985-778-6171

page 10 supplementREVIEW

page 28 Running,

Starting is the Hardest Part

page 13 areaRACES

page 20 Super Fats:

What Fats are Best! page 14 Exercise,

Copyright 2015 by Metro Fitness.

Why You Should Do It

No part of this publication can be reproduced without the written, expressed consent of the 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 Fitness business department at: 985-778-6171 Fax at: 985-201-8165, or e-mail at: metrofitness@live.com.

Letters to the Editor are welcome Send signed letters to: P.O. Box 752 Slidell, LA 70459

page 22 SuperFoods

These Foods are NOT Paleo

by aaronPOTTS

by krisGUNNARS

Inspirational NOTES

Shark Bait

E-mail letters to: metrofitness@live.com.

Please include a phone number for verification (it will not be published).

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

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

Low ne Testosteroopau se

During a research experiment a marine biologist placed a shark into a large holding tank and then released several small bait fish into the tank.

As you would expect, the shark quickly swam around the tank, attacked and ate the smaller fish. The marine biologist then inserted a strong piece of clear glass into the tank, creating two separate partitions. She then put the shark on one side of the glass and a new set of bait fish on the other. Again, the shark quickly attacked. This time, however, the shark slammed into the glass divider and

bounced off. Undeterred, the shark kept repeating this behavior every few minutes to no avail. Meanwhile, the bait fish swam around unharmed in the second partition. Eventually, about an hour into the experiment, the shark gave up. This experiment was repeated several dozen times over the next few weeks. Each time, the shark got less aggressive and made fewer attempts to attack the bait fish, until eventually the shark got tired of hitting the glass divider and simply stopped attacking altogether.

The marine biologist then removed

kellyWALGAMOTTE

publisher (985) 778-6171 metrofitness@live.com Like Metro Fitness Magazine on

the fiberglass divider, but the shark didn’t attack. The shark was trained to believe a barrier existed between it and the bait fish, so the bait fish swam wherever they wished, free from harm. The moral: Many of us, after experiencing setbacks and failures, emotionally give up and stop trying. Like the shark in the story, we believe that because we were unsuccessful in the past, we will always be unsuccessful. In other words, we continue to see a barrier in our heads, even when no ‘real’ barrier exists between where we are and where we want to go.

Read us online:

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4 ∙

∙ May 2017

DON'T SKIP THIS MEAL For once we're not talking about breakfast but rather the recover y meal after your workout. "Many People skip post-exercise nutrition because they don’t want to undo the calories they just burned,'” says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes’ Performance and Core Performance. “But getting a combination of 10 to 15 grams of protein and 20

WEIGHT LOSS

to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recover y, amp up your energy, and build a leaner physique.”

Here's a tip for you all that are on the go and don't have time to think about what to eat. A big glass of milk fits the nutrition break down perfect. Plus it'll give you a good boost of vitamin D and Calcium.

THE SUN AND YOUR SKIN One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots, and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection: Use sunscreen- Use a

broad-spectrum sunscreen with an SPF of at least 15.

When you're outdoors, reapply sunscreen every two hours or more often if you're swimming or perspiring.

Seek shade- Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.

Wear protective clothing- Cover

your skin with tightly woven long-sleeved shirts, long pants, and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing, which is specifically designed to block ultraviolet rays.

WHAT TO EAT ON RACE DAY Do you have a 5K or 10K on your calendar? Well, it's impor tant to plan out what you're going to eat the mor ning of the big day with something that will keep you fueled and also go down easy.

While ever yone is different, a good star t is a high-carbohydr ate breakfast such as a small bowl of oatmeal with fr uit or a couple of pieces of toast

BUTT BUILDER For a strong backside that will tur n heads wherever you go, Marta Montenegro, a Miami-based exercise physiologist, and strength and conditioning coach recommends completing 100 kettlebell swings nonstop with a moder ate weight at the end of a legs wor kout. [Tweet this tip!] If you can’t

6 ∙

access a kettlebell, do deadlifts and hip-thr uster s instead. “Women tend to overemphasize the quadr iceps even when they think they are wor king the butt. With these two exercises, you'll have no problem engaging the glutes and poster ior muscles of the legs,” Montenegro says.

∙ May 2017

with peanut butter or cream cheese .

Also eating around 200 to 250 (pr imar ily carb) calor ies about 90 minutes before you war m up for your r un. And don't wor r y about nixing your a.m. caffeine fix on r ace day. Coffee is great for athletic perfor mances because it makes you shar per and may even give you extended ener gy. Talk about buzz-wor thy!

Eating only three daily meals? For over 25 year s, per sonal trainer Mike Block has sought to correct this habit explaining that, “half the people I deal with aren’t losing weight because they don’t eat enough.”

Block advises them “to eat five times a day, about ever y three hour s to stimulate their metabolism” including two mini meals between their three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on. Also, you’ll be eating more often, so paying attention to por tions is extremely impor tant. Block says "make sure chicken breasts, (and) meats, are no larger than your palm” and that “spaghettis, (and) pastas, are no larger than your fists.” He also suggests using “smaller bowls, plates, and cups” because studies show people “ser ve themselves 20 to 40% more food when they’re using larger plates.

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

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Can You Save hether it's our fitness goals, or our life Ait isTurtle? dragon’sCORNER goals, so beneficial to examine the reasons that what we do.

It’s tempting sometimes to believe that doing one small thing doesn’t make much of a difference.

But at TFW we understand that one seemingly minute of action can make a massive difference. Whether it is starting with one pushup, chin up, or an improvement of one rep on a Warrior Challenge, small changes lead to big things. Today’s story is a reminder that your actions hold bigger implications and lead bigger ripples than you might think.

Entrepreneur and prominent environmentalist, Sir Richard Branson, recently shared a story about a local businessman and turtle advocate from the British Virgin Islands. One day, when he was coming in from a tour, the businessman noticed that a fisherman had caught a beautiful hawksbill sea turtle.

Without hesitating, he purchased the turtle (which was otherwise destined for someone’s soup bowl) for $50 and released it back into

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the sea.

It may only be one turtle that he was saving, but the man had reckoned that this one turtle has the opportunity to lay hundreds of eggs over the course of its life, possibly making it a key contributor to the saving of this critically endangered and remarkable species.

• • • •

One One One One

smile. word of encouragement. generous act. moment of kindness.

Any of those could change your life and the lives of others. You don’t know where it will end, but you can be assured that one small action rarely ends just there.

What small thing are you going to do today that has the potential to make a lasting difference in the world around you?

kidsCORNER

by: JulieL.AUSTIN

Summer Time Tips Another school year is coming to an end which means the excitement of summer vacations, playdates, and camps is on their minds. Â As parents, we plan for our kids to have fun but also want to teach them how to take care of themselves. Here are some tips to go over (and over and over and over again) with your child to have a fun and safe summer.

Always Wear Your Helmet! Every Time!

Every year, about 300,000 kids go to the emergency department because of bike injuries, and at least 10,000 kids have injuries that require a few days in the hospital. A head injury can mean brain injury. That's why it's so important to wear your bike helmet. Wearing one doesn't mean you can be reckless, but a

l l e d i l S n i e t o r ent Ideal P ight managem we

helmet will provide some protection for your face, head, and brain in case you fall down.

Sun Protection

We all need some sun exposure — it's the top source of vitamin D, but it doesn't take much time in the sun for most people to get the vitamin D they need. Teach your child to grab a hat, lather on the SPF 30 or higher several times throughout the day (recommended every 2 hours if sweating or swimming), and throw on some shades that say they provide 100% UV protection.

Eye Safety When Helping In The Yard Protecting your eyes from flying debris while tending to the lawn should be an essential

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dragon’sCORNER Did I Hurt Myself Bowling?

OINT HEALTH by: dr kristinSMITH garyDRAGON

precaution. Around 40% of eye injuries occur in or around the home. The slight discomfort with and few dollars spent for a pair of goggles is a small price to pay in order to protect your vision and keep you safe in the yard this summer.

Open Water Safety

1. Teach children that swimming in open water is not the same as swimming in a pool: They need to be aware of uneven surfaces, river currents, ocean undertow and changing weather.

2. Make sure kids swim only in areas designated for swimming.

3. Teach children not to dive into oceans, lakes or rivers, because you never know how deep the water is or what might be hidden under the surface.

4. Adults should actively supervise kids in and around open water 5. Make sure an adult is present whenever a teen is operating a personal watercraft.

Go Exploring with a Pal

robHOWELL

Kids love to go exploring! Whether it is taking their bike to venture out a little further from home (maybe a boat in some neighborhoods), feeling a little approved freedom from the parents at the beach, or if they’re old enough to drive to the nearest hiking trail. You know your child the best and what their limits are; however, sometimes accidents just happen. Encourage your children to always bring a friend along not just for the company but for safety reasons as well.

Stay Hydrated

Our bodies are made up of approximately 70 percent water. Your body loses water throughout the day when you sweat, breathe and urinate. It is important to replace the water you have lost to prevent yourself from becoming dehydrated.

Children are at a greater risk of dehydration than adults. This is because in relation to their size, children have a larger proportion of their skin available to lose sweat and be exposed to heat.

Additionally, children don’t always recognise that they’re thirsty, and if they’re not encouraged and reminded may forget to drink.

by: Dr. Larry T. M Senior Pastor, N

As I took my staff on an afternoon bowling trip, I realized how stressful bowling can be on the body.

Since bowling is a non-contact spor t, most think there is little risk for injury. However, there are several There's at least one thing physical, mental, emo- motivate injuries that can be sustained while bowling. r. ristin Injury to the arm is the first that usually tional, comes toand spiritual fitness all have in common the are so im mith mind, but there are other areas of the body need that can for a well-timed getaway, a break, a change in about it, i ife are Family ellness be injured while bowling.

One of the most common hiropractic a vacation! As I injuries -resulting from bowling is pain to the scenery, shoulder. The shoulder needs to be able to swingsit theon armthe beach listen“Come to me, all you who ar while holding a heavy bowling ball. The shoulder also ing to the roar of the needs to be able to control the speed and direction burdened, and I will give you rest. T feeling the Bowling with weakness throughout per game. of the swinging arm. Another injury seen in waves bowling isandtimes upon you and learn from me, for the shoulders, low back, and knees, can lead to an low back pain. A bowler needs to be able tosea maintain breeze blowing and humble in heart, and you will to these areas. a strongConnection core and low back. A strong trunk allows the increase in repetitive trauma Fitness against my face, it issuffered with pain while bowling, it If you have bowler to keep their body in an upright and conyour souls.

For my yoke is easy a 4426 Trenton St, Metairie, LA 70006 may be due to weakness in your shoulders, back, and very clear to me just trolled position.

As you bowl, the body can become (504) 885-7855 is light.” knees.

Undergoing an evaluation by a physical therafatigued causing weakness to the low back and core fitnessconnection.net how much this break pist will determine which areas are weak and we will (Matthew musculature. The third injury that can be sustained was needed! hy you Time provide with a rehabilitation program specifically while bowling are injuries to the knees. As you release your needs. the bowling ball, the body ends up in a lungeoff typeorpo-timeforaway doesDon't let pain keep you from bowling.

Give us a call at Action Physical Therapy and Spor ts sition. The knees need to be able to maintain control so many helpful things. It helps us to rest. It helps us lofty ideas Medicine and we will customize a program for you to and stability to keep the body balanced as the ball is perspective.

It helps us to focus or to re-focus. by the oce get back into ACTION. released down the lane. A bowler may bowltoupget to 20

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Maris Lee

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This is a very easy to make and easy to pack for your lunch on the go! This recipe incorpogaryDRAGON rates a high protein grain, and adds a delicious Spanish flavor. This is a very healthy and tasty cold dish on a hot summer day. If you need to make lunches for the week you can double this recipe easily. You could also incorporate shrimp into this dish instead of chicken if you want to try a seafood twist.

Ingredients:

To Make:

1 cup chicken cooked diced small 1 cup cooked Quinoa (prepared per box instructions but cooked in chicken broth & chill) 1 tsp olive oil 1 tbsp lime juice ¼ tsp cumin ½ tsp dry oregano 1 tbsp cilantro finely chopped ¼ cup chopped green onions 1 can black beans rinsed and drained ½ - 1 cup diced red bell pepper (roasted is best) 2 medium tomatoes diced 1-2 tsp diced jalapenos seeded Salt and pepper to taste

1. Combine all the ingredients in a large bowl except the quinoa and

mix together until fully incorporated.

2. Next add the quinoa and stir until mixed together well.

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3. Set in fridge and allow to sit for about 30 minutes so flavors can come together.

4. Then enjoy!

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supplementREVIEW by: mikeMILLS Endure and Replenish with Electrolyte Replacements Have Your Cake, and Eat it too

sodium chloride, OneThe of holidays the mosthave prevalent in athlethappens to potassium, be one calcium, of the and most arrivedissues and with them all arealso sodium bicarbonate.

Electrolytes control the ic the performance today is the subject of dehysugar filled deserts and treats that are loaded dangerous. Aspartame is used in thousands of dration. Dehydration is excessive loss of wa- fluid balance of the body and are important as a substitute to sugar, though conempty leaves feeling of being in products muscle contraction, energy generation, terwith from the calories body orand from an the organ or body almost every majorbebiochemical reaction part, as from or fluid deprivation. sumers would actually bloated.

Thisillness year satisfy sugar cravings without and better off eating smaller in the body.

Dehydration is caused by the excessive loss the excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been The problem with most electrolyte replaceof water from the body, which causes a rise sweeteners when Since preparing tasty holiday ments, linkedsuch to possible causesisfor cancer, short term as Gatorade, that they are infree blood sodium levels. dehydration of unwanted calories and high is snacks! most often excessive sweating, ith caused so manybysugar substitutes available full memory loss, gastric problems, andfructose neurological corn syrup.

To ensure optimal hydration vomiting, or diarrhea, water loss is usually these days, it can be difficult to choose the right disorders. ucralose is a artificial sweetener sold without unwanted weight gain, choose an accompanied by a deficiency of electrolytes. any so under thereplacement brand names drink plenda . Though marketcalled natural sweeteners that contains If one. untreated, severe dehydration can lead can electrolyte least of potassium, toactually shock. One of body the best prevent as 100mg a o calorie sweetener,a proper plendaratio products do the moreways harmtothan good and at ed of calcium and magnesium, and plenty of dehydration is to use an electrolyte replacegive diabetics a false sense of security when that also include bulking agents contain . the B vitamins. This combination will provide ment supplement. Electrolytes are salts and calories of the same volume of sugar. choosingthat a desert or beverage during the holidays. maximum Although the energy delivery and prevent minerals can conduct electrical impulses Limit the label sugaroncontent to retail 12 packin theAspartame body. Common utra human weet iselectrolytes one of the most cramping. nutritional facts plenda’s used artificial sweeteners in the world today. It

aging states that a single serving contains zero

tevia is a uni ue plant native to the areas near the rain forests of northeastern araguay. tevia contains glycosides which are compounds within the leaves that give them their sweet taste.

lycosides

are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, plenda has a glycemic index of

, sugar has a glycemic index of

, mean-

ing plenda spikes insulin levels more than sugar does! tevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage. tevia is also excellent for both cooking and baking. hen preparing holiday dishes limit the amount of sugar being used and substitute with

ylitol and

tevia instead. ylitol and tevia can both be found in local health food and vitamin stores.

grams or less per serving, and make sure that it contains enough sodium (100-200mg) to prevent cramping due to the loss of sodium when perspiring. Antioxidants are also recommended due to their ability to prevent free radicals from causing cell damage while performing intense physical activity.

Quercetin, Maqui berries, grape seed extract, green tea, pomegranate, and resveratrol are all powerful antioxidants that have high ORAC (oxygen radical absorbance capacity) levels, which ensure free radical protection.

Small gel packs, commonly referred to as

“goo”, have become a popular way to quickly replenish electrolytes during physical activity.

Runners, swimmers, cyclist, and marathon/triathlon athletes, all use these gel packs half way through competition to ensure they have the key nutrients available for maximum performance.

Certain brands of the “goo” also contain caffeine to increase energy and focus.

With football season and two a day practices with 100+ degree weather on the horizon, preventing dehydration should be the #1 concern for athletes. It seems a person cannot turn on a television or pick up a newspaper without

ake sure to

read anutrition to avoid seeing reportlabels of a carefully heat stroke or ingesting an athlete

harmfulout chemicals likethe ucralose and expassing due to loss and of Apsartame, fluids while remember portion control is vital during the holidays. ercising. An all natural electrolyte replacement ith careful is planning one can trulyoccursupplement vital and to preparation, prevent this from their cake and eat it too!full athletic potential. ringhave and achieving one’s

Mi e Mi s is an ACSM Certi ie Mike ersona Trainer,Mills as a S in

ea t an ercise Science Mike is an oACSM ro t Mills e ni ersit Mississi i ( e Miss), an 0 Certified Personal ears e erience in t e ita in an S e ent n str Trainer at Slidell Athletic Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 10+ years experience in the Vitamin and Supplement industry.

•The ultimate shared experience •No experience necessary •It’s inclusive, for all shapes, sizes & skill levels •20 Team members paddling in unison to a drummer’s beat

MAY.13.2017

TCHEFUNCTE RIVER, MADISONVILLE, LA

GWNDRAGONBOAT.COM/NEWORLEANS

1-855-GWN-BOAT (496-2628) In support of

Area Races Schedule Saturday, May 13th

Huey Long Bridge Run 5K Bring City HueyPrun.com

Saturday, May 13th

Pink Bra Run Benefits Tulane Cancer Center's 5K NOLA EventBrite.com

Friday May 19th

Tchoupitoulas Bar-a-thon 6 Miles, 6 Bars, 6 Beers NOLA EventBrite.com

Saturday May 20th 3 Mile Walk/Run Fat Boy Race NOLA NolaRunning.com

Carb Cycling Saturday, June 10th

Creole Tomato Festival 2 Mile Run/Walk City Park NolaRunning.com

Saturday, June 18th Father's Day Race 2 Mile, Half Mile Audubon Park RunNotc.org

by marisLEE

What is carb cycling, you many ask?

Maybe a vision enters your mind of some dude pedaling his bike down the street eating pasta. In a sense yes, but not in the way I’m talking about today.

Carb cycling is done for a couple of different reasons. When done efficiently, it can yield multiple benefits; to maintain energy levels and weight management goals to name a few. The essence of carb cycling centers around manipulating your carbohydrate intake over a weekly or monthly nutritional and training cycle.

It’s no big secret that if you chow down heavy on the carbs, like pasta, breads, carbohydrate bars, bran muffins, etc., your body weight is going to respond in a northward trend. The reason being that every extra pound of carbs you consume over your baseline metabolic needs comes with a price. That price is a 4 to 1 water binding ratio. For every pound of carbs we eat, we’re looking at 4 pounds of water weight potential.

We know that water on the body is weight on the scale. You know how it is when that big bloated feeling hits late at night or early in the morning after a carbohydrate binge. On the positive side, the extra stored up carbs will fuel your energy needs for at least 2 to 3 days. Lowering the carbs to a baseline of about 60 to 100 grams and increasing protein during down cycling of carbohydrate manipulation will help expedite the elimination of excess fluid from the high carb day or days. Most people do well by following a high carb day with 1 to 3 days of carb depletion to reset fluid balances.

We must understand that carbs are a two-edged sword. They give you energy, which is great, but also cause the body to hold excess fluid, which is bad. Learning to balance this equation can be greatly enhanced by carb cycling. Carb cycling is best done when someone has been at it a while and understands which carbohydrate works best in their particular metabolic environment. I guess that would include eating carbs while riding your bicycle. The triathletes do it all the time.

Maris Lee

Fitness Connection M

4426 Trenton St, Metairie, LA 70006 f(504) 885-7855 fitnessconnection.net

Weight/Resistance tRaining Weight training for both men and women has the same effect - it makes your muscles more metabolically active. In simpler terms, it means your muscles will burn more calories - even when you are sleeping. Muscle is the only site on your body where body fat is broken down.

Weak muscles = weak metabolism.

Weak metabolism = slow calorie burning.

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popular belief, this type of nt to help your cardio-respiunction more effectively, and t longer. Does it burn a lot of does. However, if you don’t resistance training and supon, you’ll likely just burn off nd the muscle tissue that you ard for in step number 1.

Reasonable nutRition PRogRam Choose a sources of complex and fibrous carbohydrates, essential fatty acids, and lean sources of protein. Eat those nutrients in reasonable proportions frequently throughout your day, and your metabolism (refer again to #1) will crank up to high, and you’ll be burning more calories on a day to day basis than you ever have before in your life.

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By: Aaron Potts

Why

Okay, so you’ve determined that you aren’t exactly Olympic athlete material. So what? You don’t even like sports, let alone being very good at them. That’s fine, and there is nothing wrong with that. So what about fat? Do you like bodyfat? Do you find it physically appealing? Do you think it’s healthy? If so, we’re done speaking.

Go on about your business, and thanks for reading this far.

For everyone else, here is a newsflash: In America today - the year 2017 - obesity related health conditions account for more deaths each year than all known forms of cancer COMBINED. Heart Disease alone is the number one killer of American adults, and it is a PREVENTABLE CONDITION! How about self-esteem? 64% of Americans are overweight. That is almost two-thirds of the population. If you think a figure like that and the skyrocketing sales of prescription antidepressants aren’t related, you now have a second opportunity to stop reading this article and continue on with your day.

Here is the bottom line, folks: Exercise and a reasonable nutrition program are necessary for all people, for their entire lives. Note, however, that I said “exercise,” and that I also said “reasonable nutrition program.” At no point did I say anything about spending two hours per day at the gym, or about eating nothing but carrots and celery for the rest of your life. Why? Those practices are just as ineffective at long-term weight loss as diet pills and late night infomercial products. Here is what does work: 1. Weight/Resistance Training 2. Cardiovascular Training 3. Reasonable Nutrition Program So far we have seen that not only can exercise keep us out of a nursing home, but it can also keep off excess levels of body fat which will - literally - keep us alive. We haven’t even touched on sports performance, recreational activities, improved energy levels, ability to focus, and many of the other benefits of a regular exercise program. Personally, I’d be happy with just staying out of a nursing home, and staying alive long enough to look good in a bathing suit. What about you?

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Low e n o r e t s o t s e T ause

A n d ro p a u s e - M a le ‘M e n o p

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∙ May 2017

Vitality Wellness Group, llc.

W E W ILL H ELP Y OU Andropause, also known as male androgen deficiency syndrome, is the male equivalent of female menopause. It results from diminished levels of testosterone in the body and exhibits a similar symptom complex to female menopause.

Testosterone is a hormone secreted by the ovaries, adrenal glands, and testes. It is the primary male sex hormone, responsible for male sexual development and critical in maintaining erectile function, libido, normal energy levels, and mood. Testosterone also controls a whole range of physiological functions throughout the body.

Testosterone levels decline with age, beginning when a man is in his thirties. By the age of 80, it is only 1/5 of what it was in youth. In addition to aging, stress can also play a role in declining testosterone levels. While the total testosterone does not drop drastically the free testosterone, which is the biologically active form, does decline significantly with age.

Increased estrogen levels (due to obesity, a highfat diet, alcohol consumption, and low levels of serum zinc) and insulin resistance in men can further reduce free testosterone levels. The number of men in the U.S., between the ages of 45 and 70 years, is expected to increase from 46 million in 1990 to 81 million by 2020. Currently, more than 5 million men in the United States suffer from the effects of hypogonadism or low testosterone levels.

Because the drop in testosterone is more gradual the symptoms of andropause, male menopause appear over a longer period of time compared to the female menopause. Symptoms present slowly, with a loss of overall energy, thinning bones and muscles, increased body fat, depression, and impaired sexual function.

Testosterone deficiency has also been linked to hyper-

tension, obesity and increased risk of heart disease. Men with heart attacks often have lower levels of testosterone and higher levels of estrogen. Low free testosterone is an independent predictor of the degree of coronary artery disease in men. Low testosterone is also a common characteristic in men suffering from heart failure. Testosterone replacement has been shown to increase cardiac output in some men with congestive heart failure.

One way to help maintain (if not actually increase) testosterone levels is by reducing excess body fat.

Weight-training is another way to raise testosterone levels in both males and females. Additional lifestyle changes include avoiding excess alcohol and high-fat diets, decreasing intake of soy products, taking caution with drugs which impair liver function and managing stress.

Avoid over-the-counter agents promising to improve testosterone levels, such as androstenedione. Testosterone replacement therapy, prescribed by a physician, can dramatically augment the benefits of these lifestyle changes.

In general, when natural testosterone is replenished for andropausal men it has the potential to prolong the quality-of-life by decreasing the diseases of aging. Testosterone protects against cardiovascular disease; it can raise HDL cholesterol and lower LDL cholesterol levels. It may decrease blood pressure, excess body fat, and symptoms of arthritis. Testosterone replacement stimulates the cardiovascular system, the neurologic system, muscles, and bones. It may protect against Alzheimer’s dementia, type II diabetes, osteoporosis, muscle wasting, loss of libido and erectile function, inflammatory-related diseases and a range of cardiovascular diseases.

To find out if you are experiencing andropause and learn what you can do about it seek out a qualified preventive-aging physician to diagnose and treat this common condition.

ServiceS • TESTOSTERONE THERAPY • WEIGHT LOSS MANAGEMENT • HORMONE THERAPY • PENILE INJECTION THERAPY • HEALTH AND FITNESS

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Article sourced by David Ales, Vitality Wellness Group 1901 Manhattan Blvd F-202 Harvey, Louisiana, LA 70058 504-309-4172 For more information contact us at Vitalitywellnessgroup.com

Running Starting Is The Hardest Part

Among the many guides for the beginning runner, Metro Fitness Magazine provides thoughtful answers and guidance to frequently asked questions such as “How fast should I run?” and “What do I need?” Below are additional get-started tips for absolute beginners.

1. If you have the interest, you’ve taken the first step. Whether you’re motivated by weight loss, raising money for a cause or crossing the finish of a local race, the desire to start a running program is important:You’ve got to want it to do it.

2. Be realistic. What you can accomplish on your first outings depends on factors such as your existing fitness level. At my peak, I ran 50 miles per week and two marathons a year; but at my start, I couldn’t carry my freshman 15 for more than three minutes. You may not complete your first mile the first day -- but you’ll be out there again, going just a little further each time.

3. Consult your doctor. Make sure your body is ready for strenuous activity. This is particularly important if you’re inactive, smoke, or have any existing medical conditions.

4. Go shoe shopping. Running is done in running shoes. Period. The average runner takes about 1,500 steps per mile: your feet won’t care about cute shoes and your body will not be happy if you wear non-running shoes for your outings. Invest in a good pair of shoes meant for your body type and running needs.

5. Invest in quality running gear. Clothes made specifically for running and of performance fibers will keep you comfortable, e.g., cool and dry in summer, warm without bulk in winter, and free of chafing from ill-placed seams. Look beyond the usual brands and consider the well-made and pricedright gear.

6. Morning or evening? Indoors or outdoors? The answers to these questions are completely individual; however, choose a routine that ensures consistency. If you’re not a morning person, that’s likely not the time you’ll be inspired to run. Similarly, if running in place indoors makes you feel like a hamster, do your miles outside. The details of when or where you run are less important than just doing it.

7. How often? How fast? How far? Your schedule will play a large role in determining how many times per week you can run. Three times per week (with non-running, recovery days in between) is a good start. Increasing endurance to establish a strong running base is more important when you begin than speed or distance. If you’ve never run before, make your first goal one nonstop, half-mile. After that, increase it to one full mile and so on.

Just do it.

Here’s the big secret: A runner runs.You have the interest, the resources, and many miles ahead. Hit the road and enjoy the journey.

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∙ May 2017

Super Fats by saraKOTLER The Omega-3 story began years ago when scientists noted that despite consuming high levels of fat, the Inuit Eskimos had low levels of heart disease. It became clear that the fat they ate from whale, seal, and salmon, however, was rich in omega-3 fatty acids. Since then, clinical trials have shown that omega-3s can reduce the risk of suffering a heart attack or a stroke. They can also prevent death from other heart or circulatory diseases.

Omega-3 FatS: eSSential tO HealtH Omega-3 essential fatty acids are a special type of protective fat that the body itself cannot manufacture. People who don’t get enough omega-3 fatty acids in their diets are more likely to experience learning disabilities, dementia and depression. Omega-3s also reduce inflammation and inhibit blood clots, the underlying cause of most strokes. Omega-3s come from fish and krill (a type of shrimp-like marine invertebrate animal), flaxseed and some nuts, but there’s a big difference in how well different kinds of omega-3s are utilized by the body.

Fatty fish is also high in choline, a substance used to manufacture one of the main neurotransmitters (acetylcholine) involved in memory. Many people believe flaxseed is an adequate substitute for fish. It isn’t. Although flaxseed contains alpha-linolenic acid (ALA), a form of omega-3, only about 10% of ALA is converted to docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), the most beneficial forms of omega-3s, precisely the ones that are plentiful in fish oil.

WalnutS FOr HealtH Walnuts play a role in a balanced diet and are a good source of alpha-linoleic acid. When it comes to their health benefits, walnuts definitely are regarded as a “brain food.” This is not only because of the wrinkled brain-like appearance of their shells but because of their high concentration of omega-3 fats. They’re also high in protein and vitamins, especially in E and B vitamins.

Walnuts have many health benefits ranging from cardiovascular protection to the promotion of better cognitive function and the anti-inflammatory benefit that is useful for patients with asthma, rheumatoid arthritis and inflammatory skin diseases such as eczema and psoriasis. Walnuts also contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anti-cancer properties.

Recent research found that walnuts have significant antioxidant value and their consumption (a mere handful) at least four times a week can reduce by 37% the risk of coronary heart disease, while each additional serving of nuts per week shows an 8.3% reduced risk of cardiovascular and coronary heart disease. Prevention and control of high blood pressure are also one of the benefits derived from eating walnuts. A daily ounce of walnuts also improves the cholesterol profile in persons with type 2 diabetes. The nuts are found to reduce levels of several molecules that promote atherosclerosis.

SO WHicH iS Better: WalnutS Or FiSH Oil?

20 ∙ ∙ May 2017

In a recent clinical trial comparing the two types of omega-3s, researchers at Loma Linda University in California found that plant derived omega-3 in walnuts offers different heart-health benefits than the marine-derived omega-3 found in salmon. So for optimal heart health, you need to include both plant and marine sources in your diet. Unfortunately, a number of fatty fish contain mercury and so do some over-the-counter supplements made from them. When purchasing a fish oil supplement, look for “molecularly distilled” on the label to ensure that the product you’re buying has been screened and filtered of all contaminants. Some people use eggs enriched with omega-3s, but in most cases, the omega-3 is plant derived from flaxseed, so you’re not going to get the benefit of high DHA as you would if consuming fish.

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