mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
July
scotANTHONY
2014
volume5 NUMBER 07
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
page 13
page 8
Tid BITS
dragon’sCORNER
page 10
page 14
supplementREVIEW
page 22 4 Superfoods That Are Not Paleo by krisGUNNARS
chiroTALK
page 16 A Culture of Fitness (Franco’s Athletic Club)
by angelinaVICKNAIR
page 26 MBSC Thrive
page 20 Tips For Working Out With Your Dog
by revolutionFITNESS
by travisMANNY
page 13
healthyEATS
by mindyCORDELL
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 Please include a phone number for verification (it will not be published).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
page 24 Penny’s Purpose
by mindyCORDELL
page 20 Down To The Nitty Gritty Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
Franco’s Athletic Club’s Trainers & Instructors on the cover (from left to right): Leslie Shultz, Barre Instructor Kim Camet, Les Mills Instructor Chris Naumann, Personal Trainer & Grit Instructor Tracey Smith, Group Exercise Instructor Caroline Devereaux, Pilates Instructor
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher
Like Metro Fitness What’s the story line for your life? Are you living a drama or a comeMagazine on: dy? Are you the triumphant hero or a tragic villain? Most people seem to have a story line for their lives, and we work hard to make that vision reality. Oddly, there are some who seem to work as hard at failure as others do at success. Strange as it sounds, some seem to prefer failure. Like the character George Kastanza on Seinfeld, they sabotage their own plans when things are going well. Your vision for yourself is critical to your future. High achievers envision themselves being successful. They don't have difficulty seeing themselves taking center stage, hitting a home run, or closing a big sale. Others just can't see themselves pulling it off. On the auditions for American Idol, many of the contestants are asked to look at the camera and say, "I am the next American Idol." Many stumble over the words. They don't believe it themselves. If you don't see yourself growing, changing, losing weight, quitting smoking, or being successful, you won't be. You have to see it before it will become reality.
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com July 2014
Read us online at: www.metrofitnessmag.com
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.
Easy Weight Loss
Butt Builder For a strong backside that will turn heads wherever you go, Marta Montenegro, a Miami-based exercise physiologist and strength and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout. [Tweet this tip!] If you can’t access a kettlebell, do deadlifts and hip-thrusters instead. “Women tend to overemphasize the quadriceps even when they think they are working the butt. With these two exercises, you'll have no problem engaging the glutes and posterior muscles of the legs,” Montenegro says.
Eating only three daily meals? For over 25 years, personal 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 every three hours 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 portions is extremely important. 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 “serve themselves 20 to 40% more food when they’re using larger plates.
Don't Skip This Meal For once we're not talking about breakfast but rather the recovery 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 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, 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.
8 www.metrofitnessmag.com July 2014
What to Eat on Race Day Do you have a 5K or 10K on your calendar? Well, it's important to plan out what you're going to eat the morning of the big day with something that will keep you fueled and also go down easy. While everyone is different, a good start is a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese. Also eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don't worry about nixing your a.m. caffeine fix on race day. Coffee is great for athletic performances, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
supplementREVIEW by: mikeMILLS Increase ENERGY & relieve STRESS at the same time! The #1 health complaint in America is lack of energy. B vitamins are essential for the body's production and use of energy. This group of eight vitamins - the vitamin B complex - is critical to avoiding fatigue, and they work best as a coordinated group to energize the body. B vitamins can help weight loss as well, since they will give you more energy to be active and exercise. In this day and age, we are prone to feeling continuous stress. We worry about our jobs and children; we stress over finances and relationships. Eventually, stress can wreck havoc on our health, causing illnesses, such as heart problems, excess weight, stomach and digestive problems as well as depression and
anxiety. B vitamins can help with stress by working with brain chemistry and balancing neurotransmitters, thus aiding us in achieving balance over stress. Vitamin B1, also known as thiamine, is important in
In this day and age, we are prone to feeling continuous stress.We worry about our jobs and children; we stress over finances and relationships. keeping the nervous system healthy and plays a vital role in maintaining a healthy mental attitude. This water-based vitamin is essential to converting glucose into energy. B1 can help stabilize mood and
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improve memory and concentration. Vitamin B3 supports the functions of the nervous and digestive sys-
tem. The body can also produce niacin from the amino acid L-tryptophan. A deficiency in B3 can cause
depression, irritability, stress and mood disturbances. Niacin functions to help the body release energy from carbohydrates. This can control blood sugar and maintain nervous system function. Vitamin B6 can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. Vitamin B6 may also help boost the immune system during times of anxiety. Folic acid is an essential vitamin needed for energy. The body is unable to produce folic acid on its own. If there is a deficiency in folic acid, people may experience depression and fatigue which may produce higher levels of stress. Vitamin B12 could be called the memory vitamin because the organ that depends on it the most is the brain. B12 deficiencies may cause mental confusion, neurological changes and make it difficult to cope with stress. This water-based vitamin is significant in the creation of the sleep hormone melatonin and the mood hormone serotonin. By now we have established that B vitamins are
vital for optimal mental health and stress. B vitamins are water soluble, so they need to be replenished on a daily basis. Sources rich in B vitamins include cereals and grains, meats, fish, poultry, milk, eggs, peas, beans and vegetables. Taking a B-complex vitamin, which contains most the major B vitamins, might be the best option to increase energy and help reduce stress.
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.
painCORNER by: melissaBRELAND
richCLEMENTI’S
The IT Pump: An Answer for the Patient Who is Running Out of Options It is a little ironic that a man such as myself, who's mentality and career once based itself around instilling pain through years of professional cage fighting, can so easily transition to a life dedicated to finding answers on how others can become pain free. This desire is what led me to this very article, and steered me toward better understanding the business of pain management. In this search for answers, a revolutionary device has also fallen into my lap that could change the face of managing pain. I believe this device is a solution for those patients suffering from chronic pain, but are simply running out of options. Going back, I can tell you that understanding one's own pain is a seeming-
ly unsolvable riddle. The body is a complex instrument, and one thing can quickly throw off another. If this complexity isn't enough, you also have to fac-
dragon’sCORNER tor in the fact that your care ends with the treatments that your particular physician offers. What I mean by this statement is that medicine has become big business, and physicians have run into serious limitations in terms of reimbursement and what services and treatments can be offered. Physicians now must make tough decisions on how to make their practices more profitable. Oftentimes, a practitioner must work longer hours and take on a higher patient load. These decisions directly effect the consumer, and what type of services will be available to them. Ultimately, this equation has made medicine confusing for most, and in my opinion, frustrating to both patient and physician alike. About a year ago, I was presented with an opportunity to work for a device company in medical sales. The device, an intrathecal pump (IT pump), was presented as an internally implanted pain pump, and was suggested for patients experiencing chronic pain and spasticity. I was instantly intrigued because I know I will likely be a perfect candidate for this very device in my later life. At this point, I was sold! The more I learned, the more my mind began to race. The more I dove into this product, the more I wondered why I hadn't heard more about this type of treatment. Even more surprising to me was to learn that only a few select pain management physicians were trained in implanting and managing IT pumps and their patients. IT pump therapy involves the delivery of medication directly into the intrathecal space. The intrathecal space can be defined as the fluid filled sac around the spinal cord. When medication is administered directly into the intrathecal space, a patient only requires 1/300 of the medicinal dose another patient would require through other means. This medication delivery system also bypasses all other organs, as it directly effects and attaches to the pain receptors. This is why Continued on Pg. 27 Rich Clementi is a professional MMA, UFC fighter. The owner of Clementi's Gladiators Academy and Rep for IT Flowonix Pain Pumps.
Lower Cross Syndrome: Is That Causing My Pain garyDRAGON One of the most common complaints in our clinic is low back
muscle of the low back to tighten. As the low back muscles
pain. Patients say that they have tried exercises for their low
tighten, this causes inhibition or weakness to its opposite
back; however, they continue to suffer with pain. One of the
muscle group, the abdominals. Therefore, if one muscle
main reasons why exercises alone may not decrease low back
group is tight, the opposite muscle group will become weak.
pain is due to muscle imbalances throughout the front and
People suffering from LCS can improve their posture and
back of the lumbar spine and pelvis. These patients could be
decrease their symptoms by following an appropriate
suffering from Lower Cross Syndrome (LCS).
stretching and exercise program. Exercises alone will not
Lower Cross Syndrome was discovered by Czechoslovakian
correct muscle imbalances throughout the low back and
Physical Medicine Physician, Vladimir Janda. LCS is common-
pelvis. Stretching the anterior hip and low back must be per-
ly seen in people who sit for long periods of time. Sitting for
formed prior to exercises isolating the gluteus maximus and
long durations causes tightness throughout the anterior hip
abdominals.
musculature (iliopsoas). Tightness to the iliopsoas causes
If you’ve been suffering from low back pain that has not
inhibition, or weakness, of the opposite muscle group, the
responded to exercises, your low back may not be the prob-
gluteus maximus. Inhibition of the gluteus maximus limits
lem. You may be experiencing Lower Cross Syndrome. Please
the backward movement of the legs. This is a movement
call us for an evaluation of your low back pain so we can get
required for walking. This weakness causes the low back
you feeling better and Back into Action.
muscle to become hyperactive and pick up the slack for the weakened gluteus maximus. This hyper activity causes the
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 Banana Nut Pancakes robHOWELL This is a very easy recipe I made up one day in the kitchen when I had some bananas that were a little too ripe to eat. This is a great alternative pancake for people who can’t have wheat and gluten. It is also high in protein so it will keep you satisfied longer then regular pancakes. If you have an issue with nuts you can omit them and make them just banana pancakes. I like to use walnuts because they are high in omega 3 fatty acids but any nuts will work. I use honey as my sweetener but agave works well too. To Make: In a medium mixing bowl mash bananas with a stiff
Melissa Breland Recieved her BS in Psychology and MHS in Rehabiltation Counseling. As Certified Rehabilitation Counselor and Menttal Health Professional, she currently provides mental health services throughout the Northshore
whisk and then add the rest of the ingredients except the water. Add the water slowly until the batter is slightly thick. Then place the batter on a hot griddle or large pan sprayed with coconut oil or another non-stick spray of your choice. Cook until golden brown and enjoy! Top with fresh fruit or warm fruit compote.
Ingredients: 2 ripe bananas 2 ½ cups of dry oats 3 whole eggs or 4 egg whites ½ cup chopped walnuts 1 tbsp honey or agave ½ tsp cinnamon ½-1 cup water to get the constancy like a slightly thick batter
Word Endurance by: dr kristinSMITH Patellar Tendonitis Can be Such a Pain Patellar Tendonitis, a common overuse condition in athletes, is a source of pain and discomfort to many. It's experienced as pain, tenderness, soreness and possible swelling in the knee area. The pain is most commonly felt directly over or just below the kneecap. Sharp pain may be felt when jumping or landing and sideways motions of the knee can sometimes cause pain. So what is the patellar tendon? It's the tendon connecting your kneecap (patella) to your shinbone. It stretches and contracts with almost every movement of the knee, especially when you straighten out or flex your leg. Walking, running, biking, climbing, skiing, and “explosive” muscular movement like jumping put stress on the patellar tendon. This can create tiny tears in its tissue, causing inflammation (tendonitis). If scar tissue builds up around these tears, it is less flexible than the normal tissue of the tendon, and is likely to become injured again and can become much more serious. Most medical professionals treat patellar tendonitis conservatively at first, prescribing rest, ice to decrease swelling, and anti-inflammatory medications. But before you go that route, you may want to visit your local chiropractor because there are alternatives available. Your chiropractor's main goal is to reduce inflammation and get the knee back to its optimal condition by rehabilitating underlying problems. For example, because every movement of the knee is affected by movements of the ankle and hip joints, the chiropractor will look at your overall skeletal structure to see if there are either misalignments in your hips and spine or muscle tightness/weaknesses that may be causing or aggravating the pressure on your patellar tendon. These structural misalignments can be addressed with chiropractic adjustments. Because this condition can often be caused by muscle imbalance – in which one set of paired muscles becomes stronger than the other – the chiropractor may test for that condition and prescribe therapies to correct it. Exercises and stretches may also be prescribed to strengthen the muscles surrounding the knee to restore their normal range of motion. Don't let patellar tendonitis slow you down. Stop by and let us help!
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
What does the word endurance mean to you? According to Webster it is “the ability to do something difficult for a long time” and “the ability to withstand hardship or adversity; especially: the ability to sustain a prolonged stressful effort or activity.” If you analyze this definition you’ll notice it is built around the concept of time and the words long and prolonged. Anyone who is into fitness understands this concept! Physical endurance has to do with how long a person can keep going when the going is not easy! It’s not just about momentary strength, but the ability to endure over time. Endurance training is designed to build strength and stamina that last. It may not always be fun, but it is important and so worth it! It is equally important to think about spiritual endurance. Many have the faith and power to handle temporary hardships, obstacles, opposition and setbacks. The question is: How many can stay faithful over the long haul? When you are going through a spiritually tough time, remember, God may be taking you through a little endurance training. Don’t give up! God never prom-
ised us life would be easy physically or spiritually. However, he has promised to walk with us and give the strength to endure anything we might face. When it seems like you’ve had to endure difficulty for way too long, remember God’s timing is perfect, personal, purposeful, and practical! In other words, he knows what he’s doing, he cares about you, has a purpose for you, and when you get through the training you’ll realize it had some very practical benefits. God’s Word sums it up this way… Rom 5:3b …we also rejoice in our sufferings, because we know that suffering produces perseverance; Rom 5:4 perseverance, character; and character, hope. Rom 5:5 And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us.
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.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
6 Ways to Exercise Your Dog Indoors Dogs need their daily exercise, and even things like it being too cold or hot outside or the days getting shorter shouldn’t get in the way. Here are some tips on how to work out your dog’s body and mind indoors: 1. Run your dog up and down the stairs Using the stairs is a great way to tire out your dog. The steps add an additional challenge to a dog’s workout, as they engage different muscles than those used on a regular walk or run and add an extra level of difficulty with the change in elevation. Stand at the top of the stairs and throw a toy down to your dog. When your dog grabs the toy, call his name and have him bring the toy to you. After several rounds of this, he’ll be winded.
out and lead your dog through the various obstacles. This game will challenge your dog both mentally and physically. 4. Make your dog work for its treats Take a variety of your dog’s favorite treats and hide the around the house – behind doors, under tables, underneath rugs, etc. Your dog will be so busy tracking down his treats that he’ll physically tire out in the process. Treat dispensing toys are another great way to keep your dog busy and engage them physically as they push around their toys and try to get to the food inside.
2. Laser pointer Pick up an inexpensive laser pointer at a store and shine it back and forth across the floor. Watch as your dog chases the laser back and forth and works out in the process. Be careful to avoid shining the laser directly in a dog’s eyes, as this can cause damage to its retinas.
5. Keep away and fetch Engage your dog in a good old fashioned game of fetch and keep away. These games keep your dog engaged, active, and help to release pent up energy.
3. Set up obstacle courses Look around for things in the environment that can be repurposed to help the dog. Like using that old hula hoop for him to leap through or using cushions to create a tunnel for him to navigate. Map everything
6. Take a socialized outing Put your dog in the car (always remember to use a car restraint!) and head over to the nearest pet store. Walk your dog through the aisles, let him try out toys and sniff around.
AR S GU NN ris by :k I like the idea behind the paleo diet. It seems sensible to try to emulate the diet our ancestors ate while we were evolving. However, even though I like the idea, I don’t like the way the diet is prescribed in many cases. It seems to have gone beyond just science and started becoming more about ideology. There are many modern foods that are healthy, but actively discouraged on the paleo diet. I think this is a mistake. Nutrition should be about science and doing what works best for the individual, NOT ideology or “nutriligion” as someone has called it. Humans evolved eating a variety of foods and our genes have changed (not much, but some) since the paleolithic period. I think the idea of a paleo “template” is more reasonable. That is, eat the foods humans evolved eating, then add the modern foods that you like, tolerate and science has shown to be healthy.
Here are 4 foods that technically aren’t paleo, but are still super healthy. 1. Full-Fat Dairy Products From Grass-Fed Cows
2. Dark Chocolate
One of the pillars of a strict paleo diet is the elimination of all dairy prod-
Dark chocolate is one of those rare indulgent foods that happen to be incred-
ucts. I think this is a mistake… because plenty of people tolerate dairy just fine.
ibly healthy and nutritious. Derived from cocoa beans, it is one of the best
Full-fat dairy products are particularly healthy, as
sources of antioxidants in the world. One study showed that cocoa was even high-
long as they come from grass-fed cows. This
er in antioxidants than blueberries and acai berries. Dark chocolate is very high
includes foods like butter, cheese and full-
in fiber and minerals like magnesium, iron, copper, manganese and various oth-
fat yoghurt. Full-fat dairy contains
ers. If you choose dark chocolate with 70-85% (or higher) cocoa content, then the
bioactive fatty acids like butyrate,
sugar amount will be minimal and the benefits will far outweigh the negatives.
which is potently anti-inflammatory.
Dark chocolate and cocoa can lower blood pressure, raise HDL cholesterol and
Best of all, full-fat dairy products are
protect LDL particles from oxidative damage. There are also studies showing that
loaded with Vitamin K2, a powerful
dark chocolate can reduce insulin resistance, a major risk factor for metabolic
but often ignored nutrient that regu-
syndrome, type 2 diabetes and heart disease. In some
lates calcium metabolism in the body.
studies, people who eat the most cocoa and
The Rotterdam study showed that people
dark chocolate have a 50-57% lower risk of
who had the highest K2 intake had a 57% lower
heart disease, which is an insanely high
risk of heart disease and a 26% lower risk of death from
number. Of course, these types of stud-
all causes, over a 7-10 year period. A lof people are concerned that because full-
ies are observational in nature and can
fat dairy is high in fat and calories, that it can cause weight gain. However… the
not prove that the chocolate caused
evidence disagrees. In fact, eating dairy fat is linked to a reduced risk of obesity
the reduction in risk. But given the
in numerous studies. That being said, there are some people who can’t tolerate
confirmed effects on important risk fac-
dairy. If you get some sort of negative reaction from eating dairy products, then
tors like blood pressure, insulin resist-
by all means avoid them.
ance and LDL oxidation, I find it plausible that dark chocolate and cocoa could in fact
22 www.metrofitnessmag.com July 2014
reduce heart disease risk. Dark chocolate wasn’t available in the paleolithic period, but it’s still one of the healthiest foods you can eat.
3. White Potatoes The original paleo diet book took a hard stance against potatoes. I don’t think this makes a lot of sense… because potatoes are a root vegetable that was available in the paleolithic period. Some other versions of paleo, like the Perfect Health Diet, actively encourage foods like potatoes, which they refer to as “safe” starches.Potatoes are actually incredibly nutritious. A single potato contains lots of Vitamin C, potassium, magnesium, manganese, iron and various other nutrients. Really… potatoes contain almost every nutrient we need in some amount, including a decent amount of protein with all the essential amino acids. Another important feature of potatoes, is that they may just be the most fulfilling food in existence. In fact, they score higher on a scale called the satiety index than any other food tested. What this means is that by eating potatoes, you will feel naturally full and end up eating less of other foods instead. If you want to make your potatoes even healthier, you can allow them to cool after cooking them. This greatly increases the resistant starch content, which is a an indigestible type of starch that functions like soluble fiber. It makes absolutely no sense why they shouldn’t be allowed on a paleo diet. They’re as “real” as a food can get.
4. Coffee Despite having been demonized in the past, studies have now shown that coffee is actually very healthy. It is loaded with antioxidants… people who eat a Western diet actually get more antioxidants from coffee than fruits
and
vegetables,
combined.
Studies have consistently linked coffee consumption to a lower risk of many diseases, especially type 2 diabetes, Parkinson’s, Alzheimer’s and liver diseases. Not only that, but numerous studies suggest that people who drink coffee live longer than people who don’t. Coffee is actively discouraged in the original paleo diet book, although others like The Primal Blueprint (my favorite version) do allow for coffee. Although some people are overly sensitive to caffeine, most people can tolerate coffee just fine. Coffee was probably not consumed in the paleolithic period (neither was tea, for that matter), but it’s still very healthy and incredibly enjoyable. Just make sure to choose quality coffee and don’t put sugar in it.
Take Home Message The truth is, we don’t even know exactly what our paleolithic ancestors ate and there is also no “one” type of paleo diet. What people ate varied greatly between regions, depending on the food that was available at the time. Some ate a high-carb diet high in plants, others a low-carb diet high in animal foods. Humans evolved eating real food… plain and simple. That’s what we should be focusing on. But there are plenty of “modern” foods that are healthy too. Just because it’s new, doesn’t mean it’s bad.
“I was meant to get into the car accident that day.” That’s not a statement you expect anyone to say, but for Penny Marcel, it was a turning point in her life.”
by: angelinaVICKNAIR In July of 2011, Penny was headed home on highway 59 after having drinks with a friend. That was the last thing she remembers. She awoke to learn she had become unconscious and crashed her vehicle. It was later discovered that she had very low potassium, when combined with alcohol affected her heart and caused her to black out. Penny suffered what is known as a Jefferson fracture, where the C1 and C2 vertebrae are anterior and posterior compression fractures. She credits the accident with her life; however, as the doctor said if she went home and went to sleep she likely would not have woken up. “My son would have found me dead in the morning,” Penny recalls. Penny would now face a long and difficult road to recovery. Under the care of Dr. Robert at Southern Brain and Spine, she would wear an attached halo around her head for three months, then a hard collar for another three. Once she received her
collar she gradually began exercising again. As someone who considered herself active with “a passion for fitness” such as Insanity and P90X, Penny was eager to get back in. She started with Hip Hop Abs and her spin bike at home, as she was embarrassed to return to the gym. After eight months, she did return and slowly started lifting weights. After obtaining her P90X certification, her good friend and trainer, Susie Rodriguez, encouraged her to enter and train for a figure competition. She enlisted coach Denise Blackwell (Bodies by Blackwell) and northshore trainer Jeff Ayers to prepare her for the Bayou Muscle competition in April. She did not place in this competition, but says “I’m definitely the winner here”. Now competing and continually training in figure competitions, Penny hopes to inspire others. “If one person sees this and is inspired by it then I’ve accomplished my goal.” She still suffers with pain every day and only has 30% mobility in her neck, yet she intends to compete in three competitions total, partially sponsored by Dr. Boudreaux at Northshore Plastic Surgery. Penny knows she’s lucky to have lived through the accident, much less compete in figure competitions. “I am one of the only people with this type of fracture that’s alive, and not paralyzed. I wanted to beat the odds and inspire others with similar ailments to push their bodies beyond what they’re being told they can go. I would be sitting on my couch feeling sorry for myself if I didn’t have the outlook and mindset that I would get back to where I was prior to the accident. Who knew I was capable of getting in even better shape than before?”
24 www.metrofitnessmag.com July 2014
READ US ON-LINE: www.metrofitnessmag.com
The new workout on the block Are you looking for a change in your workout. MBSC Thrive offers the most comprehensive performance enhancement training, reconditioning and personal training in the nation. MBSC’s results- driven approach covers every aspect necessary to achieve your goals, whether they involve sports performance, weight loss, or a healthier lifestyle. Our Fitness Professionals love helping members understand their current fitness level through our fitness evaluation. Here's how we do it.
by: revolutionFITNESS
MOVEMENT SCREEN A fitness professional will take you through an easy-to-do Movement Screening to identify any imbalance within your movement patterns. Next, you will experience the Thrive program hands-on to see and feel it in action.
DESIGN PROGRAM Your personal trainer will design a unique program around all of your goals. We will focus on soft tissue quality and flexibility, increasing upper and lower body power, building full body strength and enhancing your cardiovascular fitness.
THRIVE Whether your goal is weight loss, injury rehabilitation, or to simply get a great workout our coaches will cater to the needs of men and women from all ages and fitness levels.
PRIME With Prime you will learn and practice proper foam rolling stretching, and muscle activation drills. PREP Prep will give you a fun and effective approach to your warm-up.
Pain Corner Continued
POWER Power development is important in your everyday activities. Your power component will have a responsible and specific design to support your needs.
patients who have endured long term pain medication management are such good candidates for this device. You not only experience direct pain receptor involvement, but also avoid potential damage to other organ systems of the body. Now, my newest quest for answer involves a concept that truly fascinates me. It is being proven that patients who have been diagnosed with terminal cancer can live 23 years longer with this type of treatment. Not only could love ones live longer when faced with a terminal diagnosis, but quality of life could be greatly improved through drastic reductions in pain. One would think that everyone that fits this description would be offered this treatment, but they are not! In closing, I urge those who have suffering family members, or who may be suffering themselves, to never give up the good fight. Remember that in many cases, your treatment will stop where your physician's scope of knowledge ends. Keep searching, There are many great treatments out there, and new treatments are being implemented everyday. For questions regarding IT pump therapy or pain management in general, I can be reached through Facebook at www.facebook.com/rich.clementi, or via email at Rich.painmanagement@hotmail.com. 1.http://personal.uwaterloo.ca/ranney/pain.html 2. ncbi.nlm.nih.gov 3. http://www.paintoolkit.org/
STRENGTH Strength takes a functional approach, uses thorough instruction, focuses on upper body, lower body & your core.
BURN
The time and effort spent training in the MBSC Thrive program will translate into peak performance in any athlete’s respective sport. If you are looking to lose weight, or need that jumpstart to getting back in shape, MBSC Thrive will provide you with the right workout and the means to help you become fit and stay that way.
This is a fun and specific approach tailored to your current conditioning level. With Burn your cardiovascular system will improve while burning those unwanted calories.
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