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November
scotANTHONY
2014
Page 16 Cover Story: Q&A WITH MARK BERGER
volume5 NUMBER 11
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
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page 8
Tid BITS
runnersCORNER
page 10
page 14
supplementREVIEW
page 24 Toxic Chemicals in Your Home by ArronDAVIS
chiroTALK
page 9 Five Early Warning Signs of Type 2 Diabetes
page 28 Brett Robinson’s Transformation
page 16 Q&A with Mark Berger
by kristieANDRES
by kellyWALGAMOTTE
page 13
healthyEATS
by robTIMOTHY
Copyright 2012 by Metro Fitness. 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. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. 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
by travisMANNY
by brandonLEWIS
page 20 Work Fitness into Your Holiday Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
page 26 Vitamin D what it does for you
INSPIRATIONALNOTES Is eating that last piece of pumpkin pie really gonna hurt me? As one who strongly believes that moderation is the key, I would never want to lay a guilt trip on anyone
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spiritualFITNESS
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who wants to have an extra helping of stuffing; but at the same time, the power of moderation should be applied to maintaining a workable holiday exercise and diet program. If you know yourself, like I know myself, and understand that all this food is entirely too difficult to stay away from, remember some basic tips: eat a little something before you go to the party, try not to hang out at the food tables, and watch out for the creamy drinks. Mmmmm, Eggnog, I've been known to fill my camel pack with eggnog. So, this year I'm going to leave the camel pack home. The other by product of holiday cheer is how the season can wreak havoc on our daily schedule. Rushing here and there while burning the candle at both ends can leave you feeling drained and wanting nothing more than to grab an extra 15 minutes of sleep or an afternoon nap. But you've still got to go to work or school, so , for many, one of the casualties of the season is making time for exercise. But even if you can't make it to the gym, don't fall into the trap of thinking that you can't exercise unless you go to the gym. People have been doing body weight exercises forever. Your high school gym teacher called them calisthenics. Walking, jumping jack, push-ups, and sit-ups have been done since the days before anyone had even heard of gym memberships or yoga classes.
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com NOV 2014
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Top Two Exercise Excuses
How to Beat Them
No. 1: 'I Don't Have Time. How much television do you watch? During your shows, use resistance bands for strength training, or walk in place. You could also record your shows and watch them later, skipping the ads; use that time to exercise. If you don't have a long stretch of time, you could break up your workout into shorter sessions. Some activity is better than none. No. 2: 'I'm Too Tired. Working out actually gives you more energy. Your body makes feel-good hormones (endorphins), plus you getting your circulation going. It may help to work out in the morning before your day gets away from you. If your not a morning person? No problem. Do it whenever you feel best.
Influenza Vaccine Flu Shot Thinking about getting a flu shot or influenza vaccine this year? The influenza vaccine is the best way to prevent the flu, and flu prevention should be a goal for everyone. According to the CDC, up to 20% of Americans get the flu each year. More than 200,000 people in the U.S. are hospitalized each year, and somewhere between 3,000 and 49,000 deaths are flu-related. These statistics would decrease if more people took advantage of the opportunity to prevent flu with an influenza vaccine or flu shot.
Fiber • Good For All Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are whole fruits and vegetables, whole grains, and beans.
Loss Weight with Water
Forget diet pills and cleanses. A new study suggests that an effective weightloss aid is available straight from your kitchen sink. "As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the When should I get a flu shot? study and an associate professor of Because the peak flu season may begin as early as October and run through May, nutrition at Virginia Tech, in the best time to get a flu shot is in September or October. It takes about two weeks Blacksburg. Though small, Davy's study for the flu shot to be most effective. You can still get an influenza vaccine in is the first randomized controlled trial December or later -- flu season lasts well into spring -- but the earlier in flu season to examine the benefits of "preloading" you get it, the better your odds of staying flu free. with water before meals. The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women The holiday gain. Focus on a healthy balance of food, activand 1,500 calories per day season is a time to ity, and fun. By implementing these two tips for men). Half of the people celebrate with fam- you can stay healthy through the holiday seawere instructed to drink 16 ounces of water -- the ily and friends. son. amount in a small bottle of spring water before meals. Unfortunately, for 1. Don’t skip meals. Before leaving for a After three months, the participants who drank many it also party, eat a light healthy meal to curb your water had lost an average of about 15.5 pounds, combecomes a time for appetite. You will be less tempted to overpared with just 11 pounds in the control group, over-eating and weight gain. According to the indulge. according to the study, the first results of which were National Institutes of Health, holiday eating 2. Be careful with beverages. Alcohol can published earlier this year in the journal Obesity. can result in an extra pound or two every year. lessen inhibitions and induce overeating; nonOver a lifetime, holiday weight gain can really alcoholic beverages can be full of calories and add up. The holidays don't have to mean weight sugar.
Tips for Holiday Eating
8 www.metrofitnessmag.com Nov 2014
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RACE
SCHEDULE Crescent City Fall Classic November 8th 5K City Park ccc10k.com Safe Harbor November 8th 5K & 1 Mile Charity Run Mandeville Sports Complex 985-727-7277 Carnival Classic 5K November 8th 5K Long Beach, Miss Run-N-Tri.com PurpleStride New Orleans November 9th 5k Run/Walk City Park Kintera.org Houma Heart and Soles November 22nd Half Marathon & 5K Houma Tgmc.com Turkey Day 7K November 22nd 7k & 1 Mile Chappapeela Sports Park PerfectlyFitSports.com Big Easy Running Festival November 23rd 13.1M run, 4M run, 1M run NOLA BigEasyRunFest.com Turkey Day Race November 27th 5 Mile & Half Mile City Park runnotc.org
Type 2 Diabetes
Type 2 diabetes affects millions of Americans. If you have type 2 diabetes, your body is not able to use insulin properly. Insulin is necessary for glucose (sugar) to get from your blood into your cells to be used for energy. When there is not enough insulin — or it doesn’t function as it should — glucose accumulates in the blood instead of being used by the cells. Often there are no type 2 diabetes symptoms, or they may be mild and go unrecognized. Here’s what to look for.
Five Early Warning Signs
Frequent Urination When there is excess glucose present in the blood, as with type 2 diabetes, the kidneys react by flushing it out of the blood into the urine. This results in more urine production and the need to urinate more frequently. If you notice you have to go to the bathroom more often than you used to — including perhaps needing to get up every couple of hours during the night to urinate — and you seem to be producing more urine when you do go, talk to your doctor about whether you could have type 2 diabetes. Increased Thirst High blood glucose sets up a domino effect of sorts within your system. High blood sugar leads to increased production of urine and the need to urinate more often, and frequent urination causes you to lose a lot of fluid and become dehydrated. Consequently, you develop a dry mouth and feel thirsty more often than you used to. If you notice that you are drinking more than usual, or that your mouth often feels dry and you feel thirsty more often, these could be signs of type 2 diabetes. Having type 2 diabetes leads to your cells not getting enough glucose, causing you to lose weight. Also, if you are urinating more frequently because of uncontrolled diabetes, you may lose more calories and water, resulting in weight loss, says Daniel Einhorn, MD, medical director of the Scripps Whittier Diabetes Institute and clinical professor of medicine at the University of California, San Diego. Increased Hunger People with type 2 diabetes have insulin resistance — which means the body cannot use insulin properly to help the glucose get into the cells. In people with type 2 diabetes, "insulin doesn’t work well for some reason in muscle, fat, and other tissues, so your pancreas [the organ that makes
insulin] starts to put out a lot more. This results in high insulin levels in the body,” says Fernando Ovalle, MD, director of the University of Alabama at Birmingham Multidisciplinary Diabetes Clinic. “That insulin level makes the brain feel hungry and makes you hungry.” Foot Pain and Numbness Over time, diabetes can cause damage to nerves throughout the body, a condition called diabetic neuropathy. Some people may not have any symptoms of the damage, while others may notice numbness, tingling, or pain in the extremities. “At the beginning, [diabetic neuropathy] usually starts in the feet and then it progresses upward,” says Dr. Ovalle. Although most common in people who have had type 2 diabetes for 25 years or more, it can occur in the prediabetic phase. “About 50 percent of unexplained peripheral neuropathy [in the extremities], whether painful or otherwise, turns out to be caused by diabetes,” says Dr. Einhorn. Blurred Vision The lens of the eye is a flexible membrane suspended by muscles, which change the shape of the lens to focus the eye. In a high-sugar environment such as uncontrolled type 2 diabetes, the lens’ ability to bend is altered. Although the lens is not damaged, the muscles have to work harder to focus. Blurred vision occurs when there are rapid changes in blood sugar (from low to high or high to low) and the eye muscles have not yet adapted to it, Einhorn says. Blurred vision is one of the early warning signs of type 2 diabetes. The body later adapts to the sugar levels, and your vision will go back to normal.
supplementREVIEW by: mikeMILLS “Have Your Cake, and Eat it too!” The holidays have arrived and with them all the sugar filled deserts and treats that are loaded with empty calories and leaves the feeling of being bloated. This year satisfy sugar cravings without the excess of calories by using all natural sweeteners when preparing tasty holiday snacks! With so many sugar substitutes available these days, it can be difficult to choose the right one. Many so called “natural” sweeteners can actually do the body more harm than good and give diabetics a false sense of security when choosing a desert or beverage during the holidays. Aspartame (NutraSweet) is one of the most used artificial sweeteners in the world today. It also happens to be one of the most dangerous. Aspartame is used in thou-
WE SHIP World Wide
sands of products as a substitute to sugar, though consumers would actually be better off eating smaller amounts of regular sugar. Aspartame has been linked to possible causes for cancer, short term memory loss, gastric problems, and neurological disorders. Sucralose is a artificial sweetener sold under the brand names Splenda . Though marketed as a “No calorie sweetener,” Splenda products that also include bulking agents contain 12.4% the calories of the same volume of sugar. Although the “nutritional facts” label on Splenda’s retail packaging states that a single serving contains zero calories, each individual, tear-open package contains 3.31 calories. Such labeling is approved in the U.S. because the FDA’s regulations permit a product to be labeled as “zero calo-
ries” if the “food contains less than 5 calories per reference amount customarily consumed 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. Coconut sugar has gained popularity as a health food and among people with diabetes. Coconut sugar is subtly sweet almost like brown sugar but with a slight hint of caramel. Coconut sugar has a high mineral content, being a rich source of potassium, magnesium, zinc, and iron. In
addition to this it contains Vitamin B1, B2, B3, and B6. When compared to brown sugar, coconut sugar has 18 times the potassium, 30 times the phosphorus and over 10 times the amount of zinc. The Glycemic Index of coconut sugar was reported by the Philipppine Coconut Authority to be 35 and by that measure it is classified as a low glycemic index food. Coconut sugar can be used as a sugar substitute and is considered safe to use for diabetics. 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, Coconut Sugar, and Stevia instead. They can all 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 Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
runnersCORNER Cold weather running Running outside has benefits, including fresh air and a variety of terrain and scenery. All you need to enjoy this aerobic activity is a good pair of running shoes and some comfortable clothes. Cold weather adds some challenges, but shouldn’t keep you from running outside. However, you should take precautions when heading outdoors. If you’re starting a new exercise routine, talk to your doctor first. The benefits of running in cold weather are the same as running in moderate weather. Running is an aerobic workout that increases your heart rate and breathing, which causes more blood, and therefore oxygen, to reach your muscles. Also, you’ll burn off calories by running. If you’re about 160 pounds, you can burn 861 calories by running for an hour at 8 mph. If you’re heavier, you’ll use calories faster; running at a slower pace will burn calories at a slightly slower rate.
When you run in cold weather, you may experience a burning feeling in your lungs. This is because your lungs are working to warm the air you’re breathing in while simultaneously trying to replace water that’s naturally lost through exercise. The feeling may be unpleasant but isn’t harmful. Drink warm tea to help relieve the discomfort and warm your trachea. If you have exercise-induced asthma, running in cold weather poses special problems for you. When you breathe in, your airway can
dragon’sCORNER become swollen, blocking adequate air from entering your lungs. Your nose usually warms air as you breathe in, but people tend to breathe through their mouths more while running. When cold air reaches your lungs, asthma symptoms can be triggered. If your exercise-induced asthma is treated, you will have fewer symptoms and be more likely to be able to run outside.
Staying Healthy During the Holidays garyDRAGON The holidays are a great time to celebrate with family and friends but they are also associated with an abundance of food and a decrease in physical activity. This can cause weight gain, which can cause aches and pains.
With these 5 simple tips, you'll be able to stay healthy (and possibly shed unwanted pounds) this holiday season: 1. Be conscious about what you eat at all times. 2. Always exercise at least two to three times a week. 3. Find healthy alternatives to traditional holiday foods. 4. Find ways to make physical activity a part of your family holiday experience. 5. Savor the flavor of holiday foods – opt for quality, not quantity.
To lessen the burning feeling in your lungs when you run, wear a scarf or bandana around your nose and mouth. This will help trap some of the moisture that you exhale, making it easier for your body to reabsorb it. Wear layers of clothing, and be sure to keep your hands, head and feet covered. To prevent numb toes and frostbite, wear running shoes that are either waterproof or lined with a material that will protect your feet from moisture. If you live in an area that gets a lot of ice, consider running on trails or wearing running shoes with grips on the bottom. Spend a little extra time on indoor warmups and stretches before you head out into the cold weather. Appropriate warmups for runners include jogging or walking on a treadmill. Add 10 to 15 minutes to your warmup, focusing on your joints, lower body muscles and spine. Regardless of what style of warmup you perform, do it at an intensity that makes you break a light sweat.
With a little bit of discipline and planning, this can be one of the healthiest holiday seasons you've ever had! Being active is extremely important at this time of the year, given the inevitable increase in calorie intake. Physical therapy can play a valuable role in helping you stay healthy and pain free this holiday season by combining discipline in your diet with a personalized exercise program. Physical therapy can help relieve aches and pains with a combination of exercise, stretching, and soft tissue mobilization. Give us a call right away and we'll work with you to make this a healthy, happy, and safe holiday season. Our highly skilled, licensed physical therapists have been specially trained to help you with a personalized therapy program. Let us help you stay in the ACTION and make this a healthy holiday season.
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEATS Roasted Butternut Squash with shrimp robHOWELL The weather is starting get cool outside and it’s time for soup! This is one of my favorite soups and it’s very easy to make and stays good in the fridge and or freezer. You can add any protein you like or keep it veggie. I use chicken stock, but you can sub that for vegetable broth to make it vegetarian. This soup tastes very creamy and rich and gives you a good feeling of being satisfied. I use coconut milk to cream the soup to give it the richness.
To Make: On a large pan spread out cubed squash and onion and sprinkle with salt and pepper and olive oil and roast at 375 in the oven until tender or about 20-30 min. In a large pot add a tsp of olive oil and cook garlic for a few minutes and then add the remaining ingredients all but the shrimp and coconut milk. Cook for about 10-15 on med heat. Next take a burr mixer or stick blender and puree the soup for desired consistency. (If you don’t have a stick blender use a food processor or blender and make in batches) Last add the coconut cream and cooked shrimp, bring up to temperature and serve!
Ingredients: 1 tbsp olive oil 5lb butternut squash cubed 1 lb cooked and peeled shrimp 3-4 cups low sodium chicken broth 1 roasted red pepper diced (caned is ok) 1 med onion diced
2 carrots diced 1 apple peeled and diced 1-2 tsp Caribbean Jerk seasoning (can be spicy) 1 tsp thyme ½ red pepper flake (optional) 1 clove garlic minced 1 can unsweetened coconut milk Salt and pepper to taste
Stance Matters! by: dr kristinSMITH Tips for Preventing Back Pain
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Did you know that Americans spend at least 50 billion dollars each year on back pain? Did you know that back pain is one of the most common reasons a person misses work? It's also the second most common reason for visiting your doctor. It's also predicted that as much as 80% of people are likely to experience back pain at some point in their life. So what leads all these facts to be true? Sure it's possible to get injured during sports or exercise and slips, falls, or other similar accidents can create problems, but often it's the simple things that can create back pain. People often come to the office with back pain after doing something as basic as bending over to pick up a sock. Of course, there are other more complicated causes of back pain like poor posture, arthritis, obesity, and stress as well as being a direct result of disease of the internal organs like kidney stones, kidney infections, blood clots, or bone loss. With all these possible causes, what can be done to prevent back pain? A healthy diet and weight maintenance can go a long way in preventing back pain. Staying active and fit not only help with maintaining weight, but it also strengthens the muscles involved with joint stability in and around the spine. Consequently, inactivity or prolonged bed rest can actually increase the severity of your back pain. Don't forget to warm-up properly before activity, even if it's as simple as pulling weeds. Proper posture is important when doing anything. With all activity and inactivity (sleeping, sitting, etc.), maintain safe and proper posture. Shoes that are low-heeled and provide proper cushion can go a long way in preventing back pain. Make sure your mattress and pillow support the curves of your spine. Always lift objects with your knees and keep that object close to your body while avoiding twisting or turning. Finally, make sure your work station is set up properly so that it's not putting undue stress on your spine and joints. Back pain can be preventable. Make sure you keep back pain at bay by following these simple tips. Should back pain occur, The Agency for Healthcare Policy and Research recommends chiropractic adjustments as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults. Consult your chiropractor for a thorough spinal examination to determine if the pain you're experiencing can be successfully treated with chiropractic adjustments.
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
The definition of stance, according to Webster, is “a publicly stated opinion or a way of standing.” In the world of athletics the stance is of vital importance. In many sports, like golf, baseball, football, and many others, the stance can mean the difference between winning and losing! In other sports like weight lifting, it can also mean the difference between staying safe or getting hurt. When it comes to spiritual fitness, the same can be said: Stance matters! How you’re standing and what you’re standing on affects every area of your life. If you’re standing on a good foundation with your feet firmly planted, you will be more likely to experience spiritual victories and you will be less likely to fall prey to spiritual injury. I would like to suggest the Bible as a wonderful and firm foundation on which to make your spiritual stance. Read the following verses from the book of Ephesians and note how many times the word “stand” is used. Afterwards, take a few moments to consider your spiritual stance!
Eph 6:10 Finally, be strong in the Lord and in his mighty power. Eph 6:11 Put on the full armor of God so that you can take your stand against the devil's schemes. Eph 6:12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Eph 6:13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Eph 6:14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place. Eph 6:15 and with your feet fitted with the readiness that comes from the gospel of peace.
photos: mariannaMASSEY
METRO FITNESS: When did you start running and what were your reasons? MARK BERGER: I started running about 8 years ago. College got the best of me with eating bad, smoking, and drinking. Shortly out of college, I decided to change my life and running was the vehicle that got me there. METRO FITNESS: Were you athletic at all before you took up running? MARK BERGER: I was an anaerobic athlete as a kid. I played everything from soccer, baseball, football, basketball, and sprinted. METRO FITNESS: Do you remember the first moment you felt "like a runner"? MARK BERGER: The first time I felt like a runner was when I went to LSU lakes and did the 6 mile loop. I knew then I could keep going longer. METRO FITNESS: What's your best way to motivate yourself? MARK BERGER: Signing up for a race is my way to get motivated. METRO FITNESS: What was the last race you did, and how'd it go? MARK BERGER: The last race I did was the Ragnar Relay through the Adirondack Mountains in New York. It is 200 miles divied up by 12 people. We ended up 6th out of 300+ teams. METRO FITNESS: What's next, race wise? MARK BERGER: I am racing Jazz 1/2 Marathon Saturday morning. Yes, the day after Halloween. METRO FITNESS: What, if anything, does your job have in common with running? MARK BERGER: I am a running, triathlon, strength & conditioning, and nutritional coach. I am also a partner in Varsity Sport, director of Happy's Running Club NOLA, and am about to open a indoor cycling and yoga studio called Higherpower Cycle~Yoga. Running and fitness are a big part of my life. METRO FITNESS: What are your lifetime running goals? MARK BERGER: I would like to qualify and then Boston
Marathon. After that, stay healthy, and help others reach their health and fitness goals. METRO FITNESS: Explain your philosophy on diet and nutrition, assuming you have one (and maybe you don't)? MARK BERGER: I am a big proponent of eating fruits, vegetables, and lots of water as my main source of nutrition. I think moderate amounts of lean proteins/healthy fats, sweet potatoes, & healthy grains round out what is needed to fuel your body for endurance running. METRO FITNESS: How about pre and post run nutrition, what do you suggest? MARK BERGER: Everybody is different on what they can stomach before running. I just say keep it light and see what works for you. After, I think you need to eat healthy carbs & protein within 30 minutes to get the best results for recovery. METRO FITNESS: Are you a “follow a training plan to a T” sort of runner? Or a “make it up as you go along” sort? MARK BERGER: I usually write my own workout schedule, but I train with a local group called the Power Milers who help me with my track & speed workouts. METRO FITNESS: Do you run alone, mostly, or with a club or group? MARK BERGER: I usually run in groups. Tues-Power Milers, Wed-Happy's Running Club, Thursday-Varsity Sports, Saturday-Varsity Sports, Sunday-Power Milers METRO FITNESS: What’s the coolest place you’ve ever run? MARK BERGER: New York Marathon is definitely one of the best experiences, but if you have a chance to do a relay, in a incredible place, with 11 people you really like, it is so worth it.
METRO FITNESS: If you could deliver one message to every runner reading this – and you can! – what would it be? MARK BERGER: Running is for everyone. It is a part of our history. It is how our ancestors traveled, hunted, and played games. It is the first thing we do when we start to walk, it is a way to relieve stress, stay fit, and a tool to use to socialize with others in a healthy atmosphere. It is as natural as breathing, people can complicate it and get in the way of themselves. Whether you run for 30 seconds of 30 miles, you are a runner. Running is like any other job, skill, or technical ability, if you don't foster it correctly with efficiency, form, and consistency, there will be a law of diminishing returns.
METRO FITNESS: Tell us about your new business, Higherpower. MARK BERGER: Higherpower Cycle~Yoga is a state-ofthe-art studio with a spectrum of classes to fulfill your fitness needs. Whether a first-timer or seasoned athlete/yogi, you will work up a good sweat, burn those unwanted calories, and reach your individual goals. Higherpower Fusion Classes will take the two disciplines and combine them for special full body workouts. Located at 514 City Park Ave next to Mopho
>>> Make a regular exercise date with yourself — or a buddy
by: robTIMOTHY
For most people, mid November through New Year’s is the busiest time of year. So it’s not surprising that between shopping for gifts, attending holiday gatherings, and seeing to the rest of your regular responsibilities, a daily fitness routine can go by the wayside. But even if your schedule is jam-packed, it doesn’t mean you should give up working out altogether. Exercise is an important part of a healthy lifestyle, and it’s a great way to help you maintain your weight during the holiday season — or to continue your weight loss program, if necessary. Remember, every little bit of activity can boost your health, help burn calories, and keep you energized all season long!
The hustle and bustle of the holidays can take a toll on your health if you don’t make time to take care of yourself. As you’re preparing your holiday to-do list, take a long, hard look at your calendar and schedule in time for your workouts. It may mean taking something else off the agenda, but it will be worth it. Use your smartphone or cell phone to set reminders, so your exercise date won’t slip your mind, even on your busiest days. Working out with a buddy can also help you both stay accountable and stick with your daily fitness regimen, especially during the hectic holiday season. Carve out at least 20 minutes for cardio-conditioning or core-strengthening exercise on most days of the week. And when that’s just not possible, use the time slot on an “off” day to enjoy some quiet time, or to treat yourself to a day at the salon or spa.
>>> Save time with intervals Interval exercise not only helps you burn calories and fat faster than exercising at a steady state, it also strengthens your heart and helps keep it healthy. It's recommend that you work in at least 20 minutes of interval exercise, in which you alternate short bursts of intense activity (15 to 60 seconds each depending on your fitness level) with easier recovery periods, on most days of the week. Walking outdoors (if it’s cold bundle up and be careful of icy patches) is the simplest way to do interval training, but you can also do intervals indoors when the weather is inclement. Try intervals on the treadmill, elliptical, or a stationary bike, or simply do some interval jumping jacks or running in place in your living room. You can also take your interval workout to the mall: Walk intervals around the perimeter before, during, or after holiday shopping.
20 www.metrofitnessmag.com November 2014
>>> Don't forget your core On days when you’re not doing interval exercise, do some corestrengthening exercises to target the vital muscles in your back, abdomen, pelvis, and hips. These muscles are critical for posture,
flexibility, balance, and stability. When you have a strong core, you’ll find that day to day activities like lifting those heavy holiday grocery bags or your luggage into the overhead become much easier. Here’s a quickie core-strengthener that will get you off the couch: Lie on the floor (on a mat if you like) with your butt against the couch and your legs at a 90-degree angle on the cushions. Put your hands behind your head and crunch up toward the couch. Perform 2 to 3 sets of 15 or as many as you’re able.
>>> Turn chores into an exercise opportunity When it’s time to get the house in shape for the holidays, set a timer on the oven or your cell phone for 10 minutes, and then see how much of your house you can declutter before the buzzer goes off. This will mean dashing from room to room as well as upstairs and down. Or, while you’re waiting for the water to boil or doing the dishes, relieve the tedium with 10 leg raises to each side and 10 to the rear. Or do some countertop pushups: Stand back, put your hands on the edge of the counter, and do some half push-ups. Start with 5 and work up from there.
>>> De-stress with yoga Yoga is an excellent way to reduce seasonal stress while improving strength, flexibility, and balance. Set your alarm to get up a half hour earlier than usual in the morning to do a few relaxation and breathing exercises. Or make time for some deep breathing during the work day: Sit comfortably with your eyes closed and your spine straight. Allow yourself to breathe naturally for a few minutes, letting go of any tension in your body. Then, begin inhaling and exhaling deeply and slowly, counting to 6 (about 6 seconds) during the inhalation, and doing the same count for the exhalation. Repeat six to ten times, and then return to your normal breathing. If you don't know any formal yoga exercises find a yoga workout online or choose a yoga on-demand program from your Cable or satellite TV options.
Don’t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
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Chemicals play a major role in our every day lives. They are part of what we eat, where we work, and how we live. Despite their prevalence in our lives, many chemicals are hazardous, or toxic. Toxic chemicals can be found in our soil, water, air, and bodies. This contamination has seriously effected the health of humans and wildlife everywhere. 24 www.metrofitnessmag.com November 2014
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hildren are often more vulnerable than adults to the harmful effects of chemical pollutants because they are growing and developing rapidly. In addition, children’s behavior, including increased hand to mouth activity, a tendency to crawl and play in spaces that could be contami-
products for glass, wood, metal, ovens, toilets, and drains may contain hazardous chemicals such as ammonia, sulfuric and phosphoric acids, lye, chlorine, formaldehyde, and phenol. Air fresheners can also contain chemicals that are harmful to health. Art supplies, such as markers, paint, and glue, may also contain toxic materials.
ards of toxic chemicals at home. Make an effort to use nontoxic products. Use natural products for cleaning agents such as baking soda, soda ash, vinegar, and cream of tarter. A variety of nontoxic products can be found in health food stores and some supermarkets. Make sure to check labels carefully and keep all hazardous products well-marked and away from children. Keep living, playing, and learning areas, especially the kitchen and bathroom, clean and safe.
Here are ten ways to help reduce your homes toxic levels: Store your food and beverages in glass rather than plastic, and avoid using plastic wrap and canned foods (which are often lined with BPA-containing liners). Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath). Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath). Only use natural cleaning products in your home. Switch over to natural brands of toiletries such as shampoo, toothpaste, antiperspirants, and cosmetics. The Environmental Working Group has a great database to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe. Avoid using artificial air fresheners, dryer sheets, fabric softeners, or other synthetic fragrances.
nated, and a lack of awareness about proper safety and sanitary habits, all put children at a higher risk. In some cases, childhood exposure to toxins can cause serious health damage to an individual later on in life. Our environments, including schools, residential areas, and places of work, can all be sites of hazardous chemical contamination. In fact, many toxic chemicals can be found right in your home. Household products such as detergent, soaps, toothpaste, lip balm, and various cleaning
When not properly handled, these products can make the home environment a dangerous place, especially for kids. Various health effects can result from toxic chemical exposure, including allergic reactions, asthma, migraines, dizziness, nausea, eye, skin, and respiratory tract irritation, various forms of cancer, and even death. The health effects resulting from exposure depends upon many factors, including how toxic the chemical is and the degree of exposure. You can help protect children from the haz-
Replace your non-stick pots and pans with ceramic or glass cookware. Replace your vinyl shower curtain with one made of fabric, or install a glass shower door. Most all flexible plastics, like shower curtains, contain dangerous plasticizers like phthalates. Limit your use of drugs (prescription and over-thecounter) as much as possible. Drugs are chemicals too, and they will leave residues and accumulate in your body over time. Avoid spraying pesticides around your home or insect repellants that contain DEET on your body. There are safe, effective, and natural alternatives out there.
by: travisMANNY
Vitamin D is a nutrient that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia How much vitamin D do I need? The USRDA is 400 IU for the average adult and may difin adults. fer with younger, older, pregnant, and breastfeeding Vitamin D is important to women. the body in many other What foods provide vitamin D? ways as well. Muscles need Very few foods naturally have vitamin D. Fortified foods it to move, nerves need it to provide most of the vitamin D in American diets. Fatty carry messages between the fish such as salmon, tuna, and mackerel are among the best sources. Beef liver, cheese, and egg yolks provide brain and every body part, small amounts. Mushrooms provide some vitamin D; and and the immune system in some mushrooms that are newly available in stores, the indoors through a window will not produce vitamin D. vitamin D content is being boosted by exposing the Cloudy days, shade, and having dark-colored skin also cut needs it to fight off invading mushrooms to ultraviolet light. Almost all of the U.S. milk down on the amount of vitamin D the skin makes. bacteria and viruses. supply is fortified with 400 IU of vitamin D per quart. But However, despite the importance of the sun to vitamin D Together with calcium, vitafoods made from milk, like cheese and ice cream, are usu- synthesis, it is prudent to limit exposure of skin to sunlight ally not fortified. Vitamin D is added to many breakfast in order to lower the risk for skin cancer. When out in the min D also helps protect cereals and to some brands of orange juice, yogurt, mar- sun for more than a few minutes, wear protective clotholder adults from osteoporogarine, and soy beverages; check the labels. ing and apply sunscreen with an SPF (sun protection facsis. Vitamin D is found in tor) of 8 or more. Tanning beds also cause the skin to Can I get vitamin D from the sun? make vitamin D, but pose similar risks for skin cancer. cells throughout the body. The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Skin exposed to sunshine
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People who avoid the sun or who cover their bodies with sunscreen or clothing should include good sources of vitamin D in their diets or take a supplement.
Recommended intakes of vitamin D are set on the assumption of little sun exposure.
What kinds of vitamin D dietary supplements are available? Vitamin D is found in supplements (and fortified foods) in two different forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both increase vitamin D in the blood.
BONE DISORDERS As they get older, millions of people (mostly women, but men too) develop, or are at risk for, osteoporosis, where bones become fragile and may fracture if one falls. It is one consequence of not getting enough calcium and vitamin D over the long term. Supplements of both vitamin D3 (at 700–800 IU/day) and calcium (500–1,200 mg/day) have been shown to reduce the risk of bone loss and fractures in elderly people aged 62–85 years. Men and women should talk with their health care providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.
CANCER
What happens if I don't get enough vitamin D?
Some studies suggest that vitamin D may protect against colon cancer and perhaps even cancers of the prostate and breast. But higher levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer. At this time, it's too early to say whether low vitamin D status increases cancer risk and whether higher levels protect or even increase risk in some people.
People can become deficient in vitamin D because they don't consume enough or absorb enough from food, their exposure to sunlight is limited, or their kidneys cannot convert vitamin D to its active form in the body. In children, vitamin D deficiency causes rickets, where the bones become soft and bend. It's a rare dis- ease but still occurs, especially among African American infants and children. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness.
What are some effects of vitamin D on health? Vitamin D is being studied for its possible connections to several diseases and medical problems, including diabetes, hypertension, and autoimmune conditions such as multiple sclerosis.Two of them discussed below are bone disorders and some types of cancer.
Can vitamin D be harmful? Yes, when amounts in the blood become too high. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. And by raising blood levels of calcium, too much vitamin D can cause confusion, disorientation, and problems with heart rhythm. Excess vitamin D can also damage the kidneys. The safe upper limit for vitamin D is 1,000 IU/day for infants, 2,500 to 3,000 IU/day for children 1-8 years, and 4,000 IU/day for children 9 years and older, adults, and pregnant and lactating teens and women. Vitamin D toxicity almost always occurs from overuse of supplements. Excessive sun exposure doesn't cause vitamin D poisoning because the body limits the amount of this vitamin it produces. We encourage you before taking any supplement containing vitamin D to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health.
by: kristieANDRES
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lbow deep in a family-size bag of Doritos, and about a decade has passed since he had seen the inside of a gym. At 265 pounds and 30 percent body fat, Type 1 diabetic Brett Robinson, told his wife, “I knew I would die young, I just felt it.” He said. “Just felt so run down.” Self-reflecting as he approached the age of 40, Robinson, a registered nurse, who works in multiple areas of the hospital including telemetry, ICU, and step-down ICU in New Orleans, didn't like what he was becoming. “I was getting down and depressed,” He said. “It showed with my family and my interaction with my wife and kids.” Two years later, after packing on some significant muscle, reducing his body fat to a chiseled 6-percent and weighing in at 196 pounds, his physique is almost ready to hit the stage at the NPC Bayou Muscle Contest in April. “It is such a confidence builder. Now, I have got such a better outlook on life.” Robinson said. “I feel so empowered by it.” The December before last, Robinson began to reevaluate his diet. “I grew up thinking that exercising was going to ward off those whoppers I was eating every day.” He explained. “That's not true, and it took me 40 years to realize that.” He started small by replacing one meal a day with a salad. Then, he examined the nutritional content of what he was putting on his salad. “I slowly removed the croutons, cheese and bacon bits — all that mess that makes the salad basically as bad as the hamburger I was eating,” he said. By November 2013, after incorporating earlymorning fasted cardio, evening weightlifting, and a sixmeal diet plan, a stage ready physique started to appear. This is when he brought Fred Zoller on board for
28 www.metrofitnessmag.com Oct 2014
nutritional advise to fine tune his diet. “When I was younger, I just wanted to be the biggest, strongest dude around,” he said. “Now I am trying to work on shaping those muscles to be ready for the stage.” Soon after his wife, an exercise psychologist, talked about possibly competing herself, he caught the bug. He upped his training, incorporating more H.I.I.T (high intensity interval training) into his daily workout routine. Despite having one leg one-inch-andthree-fourths shorter than the other causing a herniated disc giving him some back pain when running, and a year of shoulder-injury pain (resulting from and swimming), he recently completed his first triathlon. “I swim like a rock.” He says. “It was the hardest thing I ever had to do in my life.” In September 2014, he consulted personal trainer Denise Blackwell, who has given him a competition-prep diet plan to work around his long hours at the hospital so he'll be stage ready by April 2015. Being diabetic, Robinson, through a process of elimination, had to learn how certain foods affected his blood sugar. His performance in his workouts are depen-
dant on the discipline of his diet. “There were times when I dropped my blood sugar and I didn't know where I was, and my wife was shoving candy in my mouth,” he said. His biggest fear is that his blood sugar will drop too low too close to the competition, compromising more than a year of hard work. “You have to be so methodical with this stuff just being a normal person, let alone a type 1 diabetic.” He said. “You have to be a machine.” If his carb-insulin ratio calculation isn’t accurate, he’ll have to decide between taking in sugar to combat a life threatening condition, or sticking to a formulated diet plan to achieve a stage-worthy, award-winning physique. “Everybody has got something that will hold them back,” Robinson said. “You just got to do your best with what you’ve got and keep going and don’t stop.” Kristie Andres Personal Trainer, Freelance Writer, Fashion Consultant (904) 891 6666 kirstiefandres@gmail.comsuggested avocado could potentially offer support in the treatment of viral hepatitis. According to one lead author Hirokazu Kawagishi, Ph.D.
4 Winter Exercise Tips for Your Dog Yes, it’s cold outside, and the number of daylight hours is short, but your dog does not hibernate, and it’s important that your dog get daily exercise. Vital for a dog’s physical and mental wellness, exercise is also a crucial part of the relationship between Pack Leader—you—and dog. On those days when bad weather makes walks impractical, you can still give your pup the exercise she needs with these four ideas for great winter exercise.
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1. Play a game with your dog Hide-and-seek is a wonderful way to get your dog up and moving and mentally engaged. You can hide a treat or her favorite toy, but it’s better to make her come find you. Start by throwing a treat to get her to go away from you, and then hide in another part of the house. This game can really tire your pup out as she rushes around searching, and it’s good for reinforcing the “come” command. 2. Challenge your dog’s nose Dogs have incredibly powerful scenting abilities, so exercises that require your pal to use her nose are especially stimulating. Make her work for her dinner by creating an obstacle course she has to get through to find her food. Hide her meal in a box, or, better yet, put it in a Kong Wobbler or a Buster Ball. 3. Dog treadmills and indoor walking There are treadmills on the market designed specifically for dogs. But if you cannot afford one of these, use a human treadmill—but take the right
precautions. Spend a few days familiarizing your dog with how it works. Use a slow speed and stand in front of the treadmill with a treat. Over three or four days, slowly increase the speed and the amount of time your pup spends on the treadmill. Work up to the same amount of time you normally spend on walks. 4. Practice targeting Being indoors gives you a great opportunity to practice targeting with your dog. Teach her to touch her nose to the back of your hand on command; this will make her focus on a target. It’s a great exercise because it gives you an activity you can do together. And once your pup has learned how to do this, you can use it whenever you want her to stop what she’s doing and focus. For example, if you’re out walking and she becomes excited when she sees another dog, you can use targeting to redirect her attention. Plus, your dog can’t bark when she’s touching her nose to your hand!