THE POWER OF A POSITIVE ATTITUDE
Page 16
Metro Fitness
S e p t 2 017
Why is it so important? Because it determines everything in your life!
Page 12
Alison Carey
Learn how she does it! 500 miles in two days. Page 22
Top Core Exercises The perfect program to get you Tight & Strong
S tealth D etox
PERFORMANCE
WATER
Page 14
Amazing Breakthrough
In
SPORTS
C ompetition and H ealth
Contents
mastHEAD
mastHEAD publisher
KellyWALGAMOTTE
editor publisher
THE POWER OF A POSITIVE ATTITUDE
Sept2017 ISSUE: 106
cover on the cover
Page 16
Metro Fitness
LanaWALGAMOTTE kellyWALGAMOTTE
marketing
ScotANTHONY editor
S e p t 2 017
Why is it so important? Because it determines everything in your life!
Page 12
Alison Carey
Learn how she does it! 500 miles in two days.
lanaWALGAMOTTE
account executive
Page 22
AvaZerbenick
Top Core Exercises The perfect program
marketing designer
S tealth D etox
PERFORMANCE
WATER
to get you Tight & Strong
scotANTHONY KellyWALGAMOTTE
Amazing Breakthrough
October
In
SPORTS
contributing writers
C ompetition and H ealth
MaryBOUNDS GaryDRAGON gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS chrisTIBLIER FredZOLLER
account executive
S tealth D etox PERFORMANCE
2015
WATER
volume6 NUMBER 10
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, READ & Southwest Mississippi MORE ON > PAGE
chief designer
contributing writers
Tid BITS
runnersCORNER
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supplementREVIEW
mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher.
For advertising information, contact Metro Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.
Copyright 2015 by Metro Fitness. No part of Letters to the Editor are welcome this publication can be reproduced without Send signed letters to: P.O. Box 752 the written, expressed consent of the pubLA 70459 lisher. Slidell, Reproduction of editorial content or graphics in any manner or in any medium is E-mail Opinions of staff & contributing letters to: metrofitness@live.com. prohibited. writers do not necessarily reflect the opinPlease include a phone number for ions of the publisher. For advertising informaverification (it will not be published). tion, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 The Editor reserves the right to edit for or e-mail at metrofitness@live.com. length, style and spelling. Letters to the Editor are Welcome – send Postmaster: signed letters to P.O. Box 752, Slidell, LA address changes to 70459.Send Please include a phone number for Metro Fitness verification (it will not be published). P.0. Box 752 E-mail letters to metrofitness@live.com. Slidell, LA 70459 The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, 4 ∙ ∙ Slidell, LA 70459
Page 14
page 20 Pets & Your Medicine Cabinet by Dr. lizaLEDET, DVM
spiritualFITNESS
page 22 Running Fundamentals
page 12 Chiro Talk
by aaronPOTTS
by Dr. kristinSMITH
page 28 The Bitter Truth About Fructose
page 17 Eggs What’s the Difference
Health Fitness by krisGUNNARS
STRENGTH | CARDO 9
14
page 10
page 6
JoyRancatore
Cover: Trainer’s Choice by Liz Maddox
Football Injuries: How to
MIND | BODY
8 Homework vs Playtime?
pevent page 18them9 Fitness Myths Exposed 18 Lichen Sclerousus
13 Area Race Schedule by travisMANNY 20 Gut Health 22 Top Core Exercises 24 Check ups (When)
Learn to love Failure
Motivation Nutrition by krisGUNNARS
FOOD | SUPPLEMENTS 6 10 9 13
Flax vs Chia page 13 Vitapaks vs Multi's healthyEATS Chicken Noodle Soup Training & Nutrition
INSPIRATIONALNOTES
ADVICE | SOLUTIONS
7 7 12 16
Weaknesses into Strengths page 15 Spiritual Fitness RACES area Alison Carey Positive Attitudes
kellyWALGAMOTTE kellyWALGAMOTTE
Almost everyone knows that Michael Dr. Seuss’s actually burned the manuscript Jordan was cut from his high school bas- of his first book, which he wanted to do publisher ketball team. But most don't know that after it was rejected by 27 publishers? (985) 778-6171 Walt Disney was once fired from a newsIt’s also hard to fathom Steven SpielLike Metro Fitness metrofitness@live.com Inspiration is a of profound feeling that precedes change. like a window through paper for a lack ideas and his first carberg not gettingIt’s accepted to UCLA film Magazine on: toon production company went bankrupt. school because of average grades. And it’s which we may be able to see the life we could have. It can give us the ability to Everyone loves Lucy but Lucille Ball easy to forget that Steve Jobs was fired recognize that she changing our talent life begins wayOprah we think, sincewas our and dedication. Are you a pretender who gives up after a little was told that had no and with fromchanging Apple atthe 30 and Winfrey should leave Murray Anderson’s drama told she wasn’t fit for television and was adversity or a contender who keeps getting up after getting thoughts create our actions, and our actions create the life we could have. school. With all of Dustin Hoffman’s suc- fired as a news anchor.* knocked down? For some, inspiration from experiencing a connection to nature—the oceans, rivers, and forests.you Immersing ourselves within environcess, it’s hard to believecomes he worked as a The fact is everyone fails in life but it Failure provides with a great opportunity toour decide how janitor and an attendant in a mental ward is a gift if you don’t give up and are willing muchfrom you the reallybelief want that something. Will succeed you give at up?changing Or will you ment can be a powerful and joyful feeling we long to sustain. For others, it may come if we can our because he failed in his first attempt as an to learn, improve and grow because of it. dig deeper, commit more, work harder, learn and get better? habits, we can achieve our dreams—whether are about better, having more energy to do things with our loved ones, or even just actor in New York. Failurethey often serves as feeling a defining moment, If you know that this is what you truly want, you will be willing Can youbetter imagine Dylan getting a crossroad on the journey of your life. performing in Bob sports, work or at school. to pay the price that greatness requires.You will be willing to fail booed off the stage at his high school tal- It gives you a test designed to measure again and again in order to succeed. Once you What are inspired to change, theifkeyyour to success in taking small steps each day. And when you find yourself reaching your first goal, you ent show? would have happened courage,isperseverance, commitment,
publisher
may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a
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goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown
www.metrofitnessmag.com Sept 2017 ∙ Philippians 4:19 And my God will meet all your needs according to the riches of his glory in Christ Jesus. God Bless, Kelly Walgamotte Read us online at: (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com
by: travis MANNY
Over the last couple of years, certain seeds have come to be seen as superfoods. Chia and flax seeds are two well-known examples. Both are incredibly rich in nutrients, and both have been linked to health benefits such as a healthier heart, lower blood sugar levels and protection against certain types of cancers. But many people wonder which of the two seeds is actually the healthiest. This article looks at information on both seeds to help answer this question.
Origin
Health
Chia seeds are little, oval-shaped seeds originating from the Salvia hispanica plant, more commonly known as the chia plant. They are sometimes called salba seeds, are usually bought whole and come in black or white varieties. Chia seeds are native to Mexico and Guatemala and were likely used as a staple food in ancient Aztec and Mayan diets. In comparison, flax sIeeds are flatter and slightly bigger than chia seeds. Also known as linseeds, they are generally brown or golden, can be bought whole or ground and are thought to originate from the Middle East. Chia seeds taste pretty bland, whereas flax seeds have a slightly nuttier flavor. However, both seeds are easily incorporated into a variety of dishes.
Both chia and flax seeds contain good amounts of alpha-linolenic acid (ALA), a type of plant-based omega-3 fat. ALA is considered essential because it’s a type of fat that your body cannot produce. This means that you can only get it through your diet. Both seeds also contain good amounts of fiber, which has been linked to a lower risk of developing type 2 diabetes. Fiber helps guard against type 2 diabetes by slowing down how fast carbs are digested and how quickly sugar is absorbed into the blood. This leads to a more gradual rise in blood sugar levels after a meal. Both seeds also contain antioxidants, which help the body reduce its levels of free radicals. Free radicals are cell-damaging molecules that can contribute to aging and diseases such as cancer. However, when it comes to antioxidant levels, flax seeds may have the upper hand. That’s because they contain up to 15 times higher levels of lignans, a specific type of cancer-fighting antioxidant, compared to chia seeds. For this reason, flax seeds may be slightly more effective than chia seeds at preventing cancers from developing.
Nutrition Both chia and flax seeds are rich in a variety of nutrients. Both seeds contain a good amount of protein and omega-3 fats, although flax seeds have a slight upper hand when it comes to these two nutrients. Flax seeds also contain significantly more manganese, copper, and potassium. Where as Chia seeds contain slightly fewer calories and more fiber. They also contain 1.5–2 times more of the bone-strengthening minerals calcium and phosphorus, as well as slightly more iron. Both seeds are very nutritious. If you’re looking for the most omega-3s, pick flax seeds. If you’re seeking the highest amount of fiber and bone-strengthening minerals, opt for chia seeds.
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How to Eat Chia and Flax Seeds Both flax and chia seeds are incredibly versatile and very easy to introduce into your diet. Both taste relatively bland, so you can add them to almost anything. They can be sprinkled on top of yogurts or incorporated into smoothies, porridge or baked goods. Both can also be used to thicken sauces or as egg substitutes in many recipes. Regarding how much to eat, most of the benefits listed above were seen with 1–2 tablespoons (10–20 grams) of seeds per day. It’s worth noting that, although both can be consumed whole, there are advantages to consuming them ground. Whole flax seeds can go through your gut without being absorbed because their outer shell is hard for the intestines to break down. Eating them ground can help increase the absorption of the nutrients they contain. Chia seeds are often consumed whole. However, new studies show that the nutrients they contain may also be better absorbed when chia seeds are ground. Due to their high-fat content, both types of seeds should ideally be stored in the refrigerator or freezer to prevent them from going rancid. For this reason, also make sure to consume them promptly.
Chia and flax seeds are both very nutritious. Both also offer similar benefits for heart health, blood sugar levels, and digestion. However, flax seeds do appear to have a slight advantage, especially when it comes to reducing hunger and appetite, as well as lowering the risk of certain cancers. Plus, they’re often less expensive. Yet, ultimately, the differences between the two seeds remain small. Either flax seeds or chia seeds would be a great addition to your diet.
∙ Sept 2017 ∙ Anger is the wind that blows out the lamp of the mind
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
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We know planning ahead is critical to success. You need to plan your week properly to get in your training, eat right and all of your work done. This story is a classic that will remind you of changing seasons and the need to always be ready for them.
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Aesop told the fable of an ant and grasshopper who lived in the same meadow. All summer long, the grasshopper would sing, dance and hop about, having a wonderful time. Meanwhile, the ant worked diligently, gathering and storing grain for the winter. “Stop and talk to me,” said the grasshopper. “We can sing some songs and dance a while.” “Oh no,” said the ant. “Winter is coming. I am storing up food for the winter. I think you should do the same.” “Oh, I can’t be bothered,” said the grasshopper. “Winter is a long time off. There is plenty of food.” So the grasshopper continued to sing, dance and hop about and the ant continued to work diligently.
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Inevitably, winter came, and the grasshopper had no food and was starving. He went to the ant’s house and asked, “Can I have some wheat or maybe a few kernels of corn? Without it I will starve.” “You danced last summer,” said the ant. “You can continue to dance.” And he closed the door without giving him any food. Are you an ant or a grasshopper? Are you working hard to prepare for the future, or are living frivolously, assuming that the future will look after itself? Are you continuing to learn, grow and develop, or do you mistakenly think that today’s skills will remain useful in the dynamic, ever-changing world that we live in? “We must all suffer one of two things: the pain of discipline or the pain of regret.” Winter’s coming and you can’t avoid it, so start planning and get to work.
kidsCORNER
by: kimHOGAN
Is Playtime More Important Than Homework? If there’s a single attribute we’d like to see on every child’s face, it’s happiness.The sound of their laughter and the smiles on their little faces brings warmth to every heart. Fun is for life and playtime has the capability to teach children life lessons and encourage their personal growth and development. Children’s play equipment as well as the playtime environment, are important tools in creating an atmosphere where children can thrive. While playtime is important, does it surpass the importance of homework? This question is being asked more and more frequently, and some schools in the United States are testing its validity. While homework is essential for a child’s educational development, many believe children should not be deprived of playtime to
complete school tasks. In the words of psychiatrist Kay Redfield, “Play is not a luxury. Play is a necessity”. At the Playground Centre, we believe children should be fully equipped and given ample opportunity to play, every day. The facts Debates in the United States stand as to whether homework should be abolished, or simply cut back to allow children more time to relax. Psychologist Katherine Dahlsgaard claims, “Homework is bad for families and bad for mental health”. However, Duke University psychology professor Harris Cooper is an
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dragon’sCORNER IT’S FOOTBALL SEASON
JOINT HEALTH by: dr kristinSMITH garyDRAGON
advocate for balance stating, “Time on homework reaches a point of diminishing returns; too little does no good, too much does more harm than good”. While school and getting a good education is essential, happy and relaxed children absorb more information and are more active in the classroom. It’s no shock that schools are assigning less homework to increase family time and give children the chance to play after the final school bell rings. Strategies for encouragement While academic success is important, children should be encouraged to relax and play to ensure they develop habits that reflect a healthy, balanced lifestyle. According to Andrea Nair, parents can assist in doing so. Encouraging actions include: • Do activities casually rather than as a scheduled event • Try to stay away from screens until around the age of four • Take children to different natural environments without directing the play • Let your child choose what they’d like to play with • Take a step back and give children space at playgrounds
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When applied to everyday life, these simple steps will allow children to have fun and play naturally, without it feeling like a forced activity. Reliable kids playground equipment positively assists with these strategies.
by: Dr. Larry T. M Senior Pastor, N
There are also many contact injuries in football. One Fall is here, which can only mean one thing: IT’S FOOTBALL SEASON. Football players have spent the of the most common contact injuries is a concussion. past several months getting in shape and preparing for A concussion is a bruise to the brain. When a playthe upcoming season. Even though it is one of the most er suffers a concussion, they may experience headache, motivate Ttshere's at leastloss oneof thing physical, emomemory, difficulty mental, concentrating, and popular spor ts being played, it leads all other spor in dizziness, Dr. Kristin vision. tional, andblurred spiritual fitness all have in common: the are so im injuries. Smith All of these injuries are serious. If a players Getting injured is a par t of playing football. Even need for a well-timed getaway, a very break, a change in about it, i LifeCare Family Wellness & suffers from a concussion, knee or shoulder pain, they though players wear protective equipment, they still Chiropractic scenery, As I from the game. Pain creates weakness must be removed take 774-9303 a chance on getting hur t. Some of the more com- a vacation! (985) to the muscles and joints by inmon injuries in football are ACL sit on the beach listen“Come to me,ability all you who ar hibiting the muscles’ to and meniscus tears, shoulder ing to the roar of the fire. Continuing to play through dislocations and labrum tears, burdened, and I will give you rest. T waves and feeling the pain can make a small problem and concussions. Football is a upon you and learn from me, for become a big problem. If you contact spor t, but it has a lot sea breeze blowing and in heart, and you will have humble experienced any of these of non-contact injuries as well. Fitness Connection against my face, it is injuries, physical therapy can is easy a Players often tear their ACL your souls. For my yoke 4426 Trenton St, Metairie, LA 70006 very clear to me just help. A physical therapist can and/or meniscus prior to being (504) 885-7855 is light.” prescribe an exercise program specifically for your injury. tackled. Running and cutting quickly puts a lot of presfitnessconnection.net how much this break sure on the knee, decreasing the stability of the knee. This will allow you to increase your strength, stability, and (Matthew was Why? Time and return to football safely. So don’t let an This can result in tearing of the knee ligaments andneeded! car- endurance keepdoes you on the sidelines. Give us a call at Action tilage. When football players dive for a ball oroff for aorfirst timeinjury away down, they increase their chances of dislocating their Physical Therapy. We will get you off of the sidelines and lofty ideas so many helpful things. It helps us to rest. It helps us shoulder. When players dislocate their shoulders, they back into ACTION. can also tear their rotator cuff and labrum. to get perspective. It helps us to focus or to re-focus. by the oce
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• 1 Tbsp vegetable • 2 quarts chicken oil stock • 4 bone-in chicken Salt and pepper, to thighs, skin removed taste • 1 medium yellow • 1 1/2 cup cooked garyDRAGON onion, chopped farfalline or other • 1 large carrot, small pasta of your peeled and chopped choice • 3 garlic cloves, • 1 cup green beans, peeled and crushed cut into 1-inch • 6 sprigs thyme pieces, blanched in • 6 sprigs marjosalted boiling water ram, plus • 1 Tbsp, • 1/2 cup diced chopped piquillo peppers or • 1/8 tsp crushed roasted red peppers red pepper flakes • 2 Tbsp extra virgin • 1/2 cup dry white olive oil wine
JOINT HEALTH
To Make:
1. Heat the vegetable oil in a stockpot over medium high
heat. Add the chicken and cook until well browned on all sides, about 10 minutes. Transfer the browned chicken to a plate lined with paper towels. Add the onion and carrot to the pot and cook, stirring with a wooden spatula to
scrape up the browned bits on the bottom of the pot, until the carrots are browned, about 5 minutes. Add the garlic, thyme, marjoram, and crushed red pepper flakes and cook until aromatic, about 30 seconds. Add the wine, lower the heat to medium, and cook until the wine is nearly evaporated 5 to 7 minutes. Return the chicken to the pot, along with the chicken stock. Bring the stock to a simmer and cook until the chicken is cooked through and tender, 60 to 90 minutes. 2. Transfer the cooked chicken to a plate and strain the solids from the broth. Pick the meat from the bones, season with salt and pepper, and divide among six hot soup bowls. Divide the pasta, beans, peppers, marjoram, and olive oil. 3. Bring the reserved broth to a boil, remove from the heat, season with salt, if needed, and ladle the broth into the bowls. Makes 6 servings.
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supplementREVIEW by: mikeMILLS Vitapaks vs. Multi Have Your Cake, and Eat it too! also inhappens to and be supplement one of theretail most The holidaysare have arrived and withofthem Multi-vitamins used by millions peo-all found health food ple help supplement their Multivitamins in many forms, of dangerous. Aspartamecome is used in thousands theevery sugar day filledtodeserts and treats that are diet loaded stores. towith meet the recommended daily allowance such as tablets, capsules, soft gels, chewable, empty calories and leaves the feeling of being products as a substitute to sugar, though conof vitamins and minerals. However, there are and liquid. Which form is the best is highly bloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller many different types of multivitamins avail- debatable. Most studies show that the liquid the to excess of calories usingone all to natural, sugar form amounts of regular Aspartame hasthe been able the public, so by which use can is absorbed the sugar. quickest; however, befree quite a dilemma. Studies have shown that quicker is not for always theshort better sweeteners when preparing tasty holiday linked absorption to possible causes cancer, term a snacks! 100% all natural multi-vitamin has a higher The human body will only the viWith so many sugar substitutes available option. memory loss, gastric problems, anduse neurological absorption rate than the more popular syn- tamins and minerals needed at a given time these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold thetic multi-vitamins, such as Centrum and and excrete the rest through the body's urione.a Many so called under theas brand namesproduct. Splenda .This Though market“natural” One Day. While taking one pillsweeteners a day maycan nary tract a waste explains as a “No calorie Splenda products do the body and moreinexpensive, harm than good beactually more convenient, if theand theedgreenish yellow sweetener,” colored urine often asvitamins do not dissolve in theof body's digestaking multi-vitamins. Multi-vithat alsowith include bulking agents contain 12.4% the give diabetics a false sense security when sociated tive system, then what is the point in taking it? tamins that are absorbed over a longer perichoosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the 100% all natural multi vitamins that are de- od of time may have more benefits, so don't is one of the most “nutritional facts” label on Splenda’s retail packrived Aspartame from food (NutraSweet) and plant sources are easily throw out your "old school" tablets for soft
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used artificial sweeteners in the world today. It
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Slidell
aging states that a single serving contains zero
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TrainersChoiceStores.com Trainer's Choice Vitamins, Supplements, and Nutritional Products is Re-Locating our Retail Store Front Operations to Diamondhead, MS! A WIDE VARIETY of our items, including INTEK PROTEIN EVOLUTION, are still available LOCALLY in Slidell at LEAN Performance Academy and other select locations! ALSO Our Trainer's Choice Brand items are available at Rouses Markets and ONLINE at www.TrainersChoiceStores.com Follow us on Facebook, Instagram, & Twitter for updates on NEW locations as our products become available in more Stores, Health Clubs, and Retail Shops!
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Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does! Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage. Stevia is also excellent for both cooking and baking. When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to
gels or liquid vitamins just yet. Many doctors are now suggesting more natural alternatives for lowering cholesterol, blood
pressure, and balancing blood sugar levels, in addition to numerous other medical conditions. Convenient all in one "Vitapaks" are now available that contain a daily pack of multi-vitamins, fish oil, and heart, bone, joint, and digestive support. These Vitapaks are more affordable and make more sense than purchasing five or six separate bottles of supplements. In this day and age consuming the daily recommended allowances of vitamins and minerals can be al-
read nutrition labels carefully to avoid ingesting
most impossible through food alone. Taking natharmful chemicals like Sucralose and Apsartame, and ural vitamins and supplements on a daily basis remember portion control is vital during the holidays. justWith might be the difference between leading a careful planning and preparation, one can truly healthy lifestyle and living longer as opposed to have their cake and eat it too! the alternative. Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in
Health and Exercise Science Mike Mills is an ACSM from the University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Trainer anIndustry. OwnerOperator at Prestige Fitness Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 17+ years experience in the Vitamin and Supplement industry.
Alison Carey Ultra Rider 500 Miles
Bike riding is a popular sport in South Louisiana. On average, people hit the road for a 10-20 mile ride. There are a few that will ramp it up a bit to the 40-50 mile range. Then there is Alison Carey. She's the person in our area that takes the sport of bike riding to the next level. We're not talking about a 100-mile ride either. Let's just say she jumps on her Cervelo and hits the road for 48 hours, non-stop. That's a two-day ride with a total distance of 500 miles. We caught up with this Super Human, Alison Carey, to get an understanding of how she does what she does.
MF: What got you into riding and how long have you been doing the ultra races? AC: I started riding as a little kid with my dad. I
remember an 80-mile ride while still in junior high. I was always into long distance, I did a lot of open water swimming (11 miles was my longest) and ultra marathoning (50kms).
MF: How long does it take to prepare for an ultra race of 500-miles? AC: I do a lot of miles to train- usually at least 400 per week. On a week where I have more time, I will do over 500 miles.
MF: Do you eat or drink anything special to prep for the race? AC: My diet does not change much to prepare for the race, but I am a vegetarian.
MF: What do you think about for 48 hours while on the bike? AC: The time goes by quickly since I am focused on cycling. My mind will wonder about whatever problems I am trying to solve or anything that’s been dormant in my subconscious. The quiet time allows plenty of time for the mind to play games.
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MF: Do you sleep and eat during the race? AC: I will get off my bike to shut my eyes to rid me
of the exhaustion but I usually don’t fall asleep. If I am laying there trying to rest, all I can think about is how many miles I still need to ride and the task at hand. It is hard to fall asleep knowing that every few mins off the bike is one mile I am missing out on riding. Eating can be tricky for an endurance athlete because the body must expend energy to process food. I will take in solid foods for 8-10 hours but then it becomes so averse to my stomach that I will go on a liquid diet- mainly Ensure, Pedialyte, water, sports drinks, and caffeine.
MF: You've got to be tired and hungry when you finish. After you've rested up what's the first meal you eat? AC: My appetite will not return for a few days and
when it does, I crave simple foods. But I always have a beer mostly because it settles my stomach down. It is also difficult to return to a normal sleep pattern after being up two nights and even though I am tired, sleep will be interrupted. But eventually, I am fully recovered and excited to ride again.
MF: Any advice for someone wanted to do a 500-mile race? AC: I enjoy this kind of racing. I also do stage racing
and am part of a team, Nunchuck Bunnies in Jackson, MS. There are many forms of bike racing. I would encourage people to do what they enjoy. If they don’t get satisfaction out of being on a bike for 10-12 hours, then this would not be fun.
MF: So after a 500-mile race what keeps you motivated to do another one? AC: My first 500-mile race, I suffered from stomach
ailments almost immediately (60 miles in). By the end of the first 100 miles I was suffering from hypothermia and had to get into a car with a heater to stop shaking. These were rookie problems that I should have known how to handle. However, I continued to break the miles down into little, manageable pieces and focus on small steps to 500 miles. The last 120 miles went by quickly and I hardly had any off-the-bike time. I was ready to be done and I set my mind on it and finished. I was not happy with the health issues I had and figured I could plan better to avoid these catastrophes in the future, which is what keeps me motivated.
∙ Sept 2017 ∙ "Never let Fear or Failure control your decision making"
“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”
Area Races Schedule Saturday, Sept 9th
Saturday, Sept 23rd Sunday, Oct 15th SaintIfKickoff Runhas been ill with Alligator Festival Northshore 1/2 Marathon good. your pet persistent them. Poydras st & Quarter 5K & 1/2-Mile Walk/Run 1/2, 10-miler symptoms, it is best to bring your pet to your Over-the-counter medications to NEVER give Champions Square Luling, LA Old Mandeville veterinarian. Saints5K.com
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Sometimes they are sicker than how they
to cats- Aspirin, Acetaminophen (Tylenol), northshorehalfmarathon.com
Ibuprofen (Advil, Motrin), Pepto Bismol, and
Saturday, Oct 21 Crescent Cityand Levee Race for Cure pet discomfort save Run money. NOLA Bluedoo Run This article isKomen not meant to diagnose or treat 4 Mile/Fun Run 5K & 1-Mile Kids Run 2-Miles Pounds matter...almost all veterinary med- any animal or medical condition. Always consult River & Labarre Park University ications Road are dosed based upon Tulane the patients your veterinarianCity before administering any medappear and immediate treatment may save yourSept Kaopectate. Saturday, Sept 16th Saturday, 30th
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weight. We must be very cautiousRunNotc.org especially in
ication to your pet. If your pet is having any per-
our tiniest pets. Cats are even more sensitive to
sistent symptoms, you should bring your pet to
certain drugs, especially medications like Tylenol
your veterinarian's office.
and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle
The Spartan Cheer Booster Club presents…
1st Annual
MY SCHOOL COLOR RUN
This fun run/walk is open to EVERYONE in the community and we hope to see you there!
SATURDAY
10/28 CAMP SALMEN
CHECK IN: 9AM RACE STARTS: 10AM
Carbohydrate
Phase Period Training Loading Phase Period Nutrition Part I for Peak
Performance
by marisLEE
Way back in the day, during the Golden Years by marisLEE of bodybuilding, training and nutritional principles were born. One such principle that caught my attention was one contained in an article written PARTbyIIlegendary bodybuilding great, Frank Zane. Frank had totally bought into the concept phase training and phase Sorryoffor the period suspense by making my lastperiod article at nutrition. least more than one part. The logistics of time and The training the spaceconcept and TMIrevolves made itaround more reasonable to body break up in phases over certain periods of time. The nuor segment such a very important and involved tritional schedules coincide with the specific deprocess! Remember our goal is to perform better. mands and needs Now back to the placed text! on the body in concurrence with each phase. The goal is to train the tissue in Ialeft way maximum hyperplasia Last time off to by induce setting baseline parameters for carbohy(an in the number of muscle fibers), load drateincrease loading goals. During the Wednesday and Thursday and and rest to induce hypertrophy phase,nutrition aim for 10 grams per pound of body weight. Example: 150pound athlete xin10 = 1500 grams the cells). first two days of (an increase the size of theduring muscle loading. Again, this isisonly baseline. Trust me, I have seen this The first phase thea strengthening and buildparameter and witnessed ing phase.double. TheI personally objectivesupervised is to stimulate thea 150pound athlete load 3,000 grams carbs this time frame. slow-twitch or white fibersof of theduring musculature That’s roughlygrowth 12,000 calories of carbs. WOW!!!These fito induce and development. Withcompound this fact in mind, I say just where the metabolism bers aregobest stimulated withleads. heavy whatever an athlete can comfortably tolerate in carbvariconsumpmovements such as bench presses (from tion on Wednesday, say 1000 grams total, for the first load day. ous angles), squats, power cleans and deadlifts. On Thursday, we should aimshould for 50-75% the previous The repetition range beofbetween 3 load to day, total. Since we had 1000 grams on Wednesday our total 5 reps. Make sure your body is sufficiently for Thursday should 500-750 grams total. We3should load carbs warmed up by be first performing 2 or sets with at 2-4-hour intervals of 6-8 total intakes per day. a light weight for 8 to 12 repetitions. Total sets This brings us to Friday and Saturday. Friday is a day for digesshould be in the range of 18 to 22, to reduce tion, assimilation, and absorption. Slow down the carbs and reinovertraining. troduce protein into the diet. Oh, by the way, as for protein Three to four brutal workouts in a 7 to 10 day intake on Wednesday and Thursday--you don’t need it—except period is usually all the body can handle in this for pre-bedtime aminos (whole different article). We don’t want phase. Aerobics should be done on off days only carbs competing with protein for absorption during the load and include 20 to 40 minutes of low impact aerphase. obics, such as brisk walking, to keep metabolism Proteins such as egg whites, amino acids, chicken or lean meat stimulated and aerobic enhanced. combined with fruits such ascapacity apple, cantaloupe, and This raisins are phase should last from 4 to 8 months. excellent choices of foods for Friday. The simple carbs through Iffruit youwillare planning go toandfull eight in the allow for quickto energy allow the months body to keep this schedule, I’d take a week of light training stored glycogen from being used. every 6 to 8 weeks to avoid ON overtraining withOne more thing, DO NOT TRAIN WEDNESDAY, THURSin the is phase. Rest days are very productive. DAY, AND FRIDAY. Next time, I promise to focus in on Saturday They enableday) theandbody and strengthloose ends! Don’t quote me on (competition tie upto anyrecover en that.and grow. This phase is beneficial for all sports. The next two phases are geared more toward in season training. I’ll cover that next time. See you then!
What? Why? and How?
Maris Lee
Sponsored By:
For pricing and registration, visit SpartanCheerBoosterClub.eventbrite.com. Registration must be completed by Friday, October 13, 2017 in order to receive t-shirt, race bib, and individual color packet.
Fitness Connection Maris Lee
Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855
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Stealth Detox Performance Water
Amazing Breakthrough in Sports Competition and Health What if you could fill your body with abundant energy and ultra-hydration while cleansing yourself of toxins and potentially healing a long list of ailments? What if you can do all that and more with…water? You can! But, this wonder water doesn’t come from your tap or a bottle in your local grocery store. Stealth Detox Performance Water hydrates 6 to 8 times faster than any thing else you can put in your body. RJ invented Stealth Detox Water by accident in his home laboratory nearly two years ago. Athletes love Stealth water for the quicker hydration and increased stamina and energy without experiencing a crash or feeling bloated. Runners and cyclists report faster times when using Stealth water.Weight lifters on this water are putting up higher numbers as well. RJ recommends that fitness enthusiasts drink Stealth five hours prior to a workout, during the workout and afterwards. Superior athletic performance is not the only benefit of Stealth water. RJ discovers new benefits of Stealth each week from his customers who come in to tell him the various miraculous results they are achieving. He hears everything from younger skin to no more acid reflux to a cure for chronic hiccups to alleviated digestive issues, including good news for Crohn’s disease sufferers. “The medical establishment treats the symptoms, not the cause,” he says. How does this water differ from regular water and what makes it effective in so many ways? RJ managed to manipulate water molecules into a clustered ball formation. “This new Stealth technology shrinks the water molecules to one-third of their regular size. Hydration and energy shot up immediately with participants during testing. The Stealth water molecules are like a hand full of jacks and regular water molecules are like tennis balls. If you throw a tennis ball at a chain link fence, it’s not going through easily; however, if you toss a handful of jacks at that same chain link fence, they’re much more likely to soar right through to the other side.This is how the different molecules react in a person’s body. Unaltered water molecules will go through a person’s system, but not quickly and you will get water bloat. Stealth Detox Performance Water molecules disperse throughout a person’s system much more quickly and load the body with energy and no bloat. If you listen to your body it will tell you I want more.”
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∙ Sept 2017
Stealth water flushes toxins and neutralizes the acids in the body. During a controlled study on a group of cigarette smokers who used the Stealth water. RJ discovered that, although the subjects continued to smoke, tests revealed the water had stripped 50% to 100% of the nicotine from their bodies. “This technology is going to shake the world up,” One day you will see Stealth Detox Performance Water on the sidelines of professional football and all sporting events. We are talking to several teams at the present time.Talk about upping the game, there will be no gassing out!” In addition to fitness enthusiasts, trainers and athletes, professional horse trainers also call themselves fans of RJ’s water. As in human runners, a version of Stealth Detox Performance Water provides race horses with extra hydration, energy and stamina. Horses drinking this water are showing faster times in their races. The Stealth units are adjustable to fit every competitive sport. Weight lifters, cyclists, marathon runners, triathletes, gymnasts, sports teams using Stealth will have the competitive edge. I guarantee it, you will feel and see the difference” Stealth drinkers feel at least 10 years younger. He and his wife Gail, a survivor of pancreatic cancer, are making Stealth Detox Performance Water systems available through in their Ion Alkaline Water stores. Stealth is an entirely different technology than fresh alkaline water. “Stealth is like alkaline water on steroids.” Says RJ. They have several locations, including in Mandeville, Metairie, Slidell, a new store on Magazine soon and another 17 locations building out across the USA by next year. Several gyms in this area offer Stealth Detox Water to their clients. Stealth units are also available for homes. These units are programmable to fit any competitive level or perhaps help with any health concerns you may have. “You will see the results in your performance and feel energy like you have not had in a long time. No crashes I guarantee it!” says RJ
Hamrick Selby (right), trains 5 to 7 days a week. His commitment to the sport of cycling shows through the time he Hamrick Selby (right), spends in training and in the way he cares for his body. In October, Hamrick will compete in the 2017 UCI Masters Track Cycling World Championships in Los Angeles. On his team this year, Stealth Detox Performance Water gives Hamrick a “whole new level of active hydration.” He has used Stealth since mid-March and finds the difference in his energy levels nothing short of amazing. A competitive cyclist for more than 40 years, Hamrick only wishes he had the Stealth water sooner. He recommends it to other athletes and says he doesn’t have to drink extra amounts of fluids even when riding in longer endurance races. Hamrick hopes the Stealth water will help him go from “chasing medals” in the 55+ category to wearing them. “As an athlete myself and always wanting to see others reach max potential, I feel this Stealth performance water is the next best big thing in active sports performance; and, as I stated, I will never stop using it now!” Hamrick says.
Cavaretta (left), owner and trainer for Cavaretta’s ISOKINETIX KevinKCevin avaretta (left), Group Training Studios in Mandeville, not only uses Stealth Detox Performance Water. He studies it! While he’s always offered clients free filtered tap water, he had reservations about the bottled water they were selling. So, he searched for alternatives. About a year ago, a friend introduced him to RJ and his Stealth system; so he had to try it out himself. He had a Stealth system installed in his gym. “My first workout using the Stealth water was amazing! There was a significant increase in my sustained energy level,” Kevin recalls. He wanted to study the effect of this “magic water” on his body’s hydration levels. His studio has an InBody 570 assessment machine to measure the body fat, muscle mass and hydration of clients; so he used this machine to test himself while using the Stealth water. Kevin explains his study: “I made sure to keep all factors the same in my everyday life and just exchanged my usual water intake for the ‘Stealth.’ I did this for a week. In all my previous testing, body fat fluctuations and muscle mass fluctuations had made small changes, but hydration at the cell level was always the same until the addition of the Stealth water.” This works, no crashes! Kevin’s group training studio combines hydraulic strength stations with cardiovascular equipment through a full-body circuit. In addition, they monitor each person’s heart rate. They then record and graph these rates to ensure workouts are both safe and effective. A separate training room uses Keiser strength equipment. This hydraulic equipment conforms itself to an individual’s needs, allowing for a deeper level of strength training. He now offers Stealth water to his clients as an additional way to boost the effectiveness of training.
Sacha MO ark Owens (right), master personal trainers and co-owners of Prime FitSacha and Mand ark wens (right), ness RX in New Orleans, offer Stealth Detox Performance Water in their gym. They first used RJ’s alkaline water in 2014 with obvious benefits to energy levels and skin health. When he brought them the Stealth water unit, they were eager to try that as well. They have a Stealth unit in their gym and plan to install another Stealth system in their new gym. Sacha raves about the water to her clients. She says, “My skin looks better; my body is leaner; and my energy level is sky high! Stealth water hydrates you better than bottled water and is free of acidity most people do not realize it but all bottled water is acidic based with additives that work against your health and energy.” She was infuriated when she learned that most bottled waters were acidic and include additives. She knows the Stealth water makes a real difference because she had to go without it for five days during a trip. She says, “My energy levels were low; I was groggy; and I literally felt like I’d been hit by a bus! This was my proof that I was right all along. It wasn’t some placebo effect! This Stealth water is some serious wonderful stuff!”
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The Importance of a
Positive Attitude
Why is attitude so important? Because it determines everything else in your life! I know how they feel. I know what failure feels like. I lost my business. It hurts. What’s the difference between those negative thinking people and me? It’s our attitudes. I’m not any better than they are or any smarter than they are. I am different from them in one way: I chose to see my past and my future differently. In The Winning Attitude, John Maxwell summed up the idea of attitude. Let me share it with you:
Attitude...
Attitude isn’t just about whether or not you’re having a good or bad day. Attitude is more than that. It affects relationships. It affects careers. It affects your entire future. I’ve met people who went through something similar to what I did. They were flying high, had a great business, and then lost it all. Years later, they’re still talking about their problems and misfortunes. For some of them, a spouse left and they were forced to sell the family business. With others, their business partner was cheating them. Some had their major customer go out of business. These people are talented, experienced, and smart. If they would start another business, the odds of success this time could be quite good. Unfortunately, they’re still reliving events that led up to their failure. Their negative attitude won’t let them get on with their lives.
It is the “advance man” of our true selves. Its roots are inward but its fruit is outward. It is our best friend or our worst enemy. It is more honest and more consistent than our words. It is an outward look based on past experiences. It is a thing which draws people to us or repels them. It is never content until it is expressed. It is the librarian of our past. It is the speaker of our present. It is the prophet of our future. Can you see how important your attitude is? Changing your attitude can literally change your life. It did mine. And here’s the great thing about attitude: It’s your choice.Your attitude is a habit. Most people I meet have a bad habit of believing they can’t do anything; of talking down to them- selves, and of living a life of quiet defeat. They think, talk, and act as if it’s impossible for them to succeed. If this is you—stop it! When I’m guilty of that, I remind myself of this truth: Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny. —Unknown
Do you see it?! If you want to live a fulfilling life— one filled with an abundance of health, wealth, and happiness— it starts with how you think, talk, and act! Living the life of your dreams starts with getting into a habit of being positive in how you think, talk, and act. That’s it! The flip side of the coin is if you have a habit of thinking, talking, and acting negatively, you are living a life far below what you can achieve. Two of my favorite books are The Power of Positive Thinking by Norman Vincent Peale and Success through a Positive Mental Attitude by Napoleon Hill and W. Clement Stone. These books underscore the basic idea that success and fulfillment in life begins with your thoughts. GOYA-ism: If you control your thoughts and control your choices, you’ll create a brighter future! I hear some people say, “I can’t help it. Somebody tells me something and I just react,” or “I can’t help how I feel.” Children react to life; adults respond to it. Sure, when something happens, you instantly feel an emotion, whether it’s grief, anger, or anxiety. But immature people fail to realize they don’t have to act immediately on that emotion. They can choose how to respond. When I’m tempted to just lash out, I remember some- thing I once heard:
Continueed on pg. 26
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∙ Sept 2017 ∙ Philippians 4:13 I can do all things through Christ who strengthens me
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Lichen
Sclerosus
Dr. Katherine Williams, MD, FACOG, IF
Many women suffer from persistent vaginal and vulvar infections. They have been treated by their doctors repeatedly only to have the infections recur again and again. Unfortunately, the cause is often not an infection at all but, instead, one of the vulvar skin disorders. At the Southern Institute for Women’s Sexual Health (SIWSH) with offices in Covington and New Orleans, LA, Dr. Katherine Williams is trained to accurately recognize accurately and effectively treat the true cause of the problem so that her patients can finally get relief. One all too common and often overlooked cause is Lichen Sclerosus (LS).
Do You Suffer From Chronic "Vaginal Infections"?
Symptoms With an incidence of 1-2 per 100 gynecology patients (1), Lichen Sclerosus is a condition of the skin that can be found anywhere on the body. It can develop at any age, young and old, but is often seen in women who are hormone deficient, such as those who are pre-pubescent or post-menopausal. Common symptoms include burning, itching and pain with intercourse. Women with LS may notice small white patches of skin on the vulva (the area around the vaginal opening) and the anus. The white patches of skin may be thin, smooth and shiny, and will become larger over time if left untreated. The patches may also appear wrinkly, tear and bruise easily and, if severe, end up blistering and ulcerated. Found on other parts of the body, Lichen Sclerosus usually goes away on its own; however, when LS of the vulva is allowed to progress, it can result in severe scarring. This scarring can become so extensive that it may interfere with urination and sex, making them both intensely painful or even impossible without surgical intervention. Dr.Williams explains, “Failure to diagnose or prop-
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∙ Sept 2017
erly treat Lichen Sclerosus can completely change the architecture of the vulva.The labia and clitoris can scar together leading to profound sexual dysfunction." Additionally, the scarred areas affected by LS have an increased chance of changing into vulvar cancer. According to the American Cancer Society, 4 % of women affected by Lichen Sclerosus will develop vulvar cancer. Dr. Williams ensures that her patients have proper management and periodic exams to ensure the best outcomes.
vulvar infection, call the Southern Institute for Women's Sexual Health (www.siwsh.com) at 985-871-0707 to schedule an appointment with Dr. Katherine Williams. (1) Goldstein, AT et al. Prevalence of vulvar lichen sclerosus in a general gynecology practice. Journal of Reproductive Medicine. 2005 Jul;50(7):477-80.
Dr. Katherine Williams, MD, FACOG, IF
Treatment
Topical steroids are the most common treatment for Lichen Sclerosus but sometimes more aggressive treatments are necessary. For some women the scarring is so profound that surgical intervention is needed. Dr.Williams is specially trained in these treatments and surgeries to help affected women achieve comfort and intimacy again. Lichen Sclerosus is a common vulvar skin disorder that is often misdiagnosed and undertreated. Early diagnosis and proper treatment is important to avoid the potentially devastating consequences of this chronic disease. If you suspect you may have Lichen Sclerosus or are suffering from recurrent vaginal or
Covington 985-871-0707 104 Innwood Drive New Orleans 1717 St. Charles Ave. SIWSH.COM
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GUT HEALTH
WHAT’S YOUR GUT TELLING YOU?
When is the last time you listened to your gut? Anxious? Depressed? Inflamed? Maybe the time to start listening is now!
Serotonin Current research estimates that 90% of serotonin – a chemical that helps with sleeping, eating, and digesting – is made in the gut. A relationship has been identified between an imbalance in serotonin levels and depression, cardiovascular disease, and osteoporosis. A proper balance of good and bad bacteria within the gut is linked to beneficial serotonin production, which greatly influences how you feel.
Diet To maintain a healthy microbiome, it is essential to put a strong focus on diet. Before you can rebuild and maintain a healthy gut, it is important to identify and remove what foods could be contributing to the digestive disorder. In general, gluten, eggs, grains, dairy, and genetically modified soy or soy isolates are some of the most common foods that people have difficulty digesting. When the body regularly consumes foods that it is sensitive to, it creates a buildup of antibodies to those foods, attempting to fight them as if they are a foreign invader. This ultimately puts an extreme inflammatory burden on the gut, immune system, and thyroid.
Testing Second Brain The human microbiome consists of a bacterial ecosystem that lives within our bodies, primarily in the gut. It is composed of trillions of microorganisms that are in constant communication with neural pathways in the brain. The imaginary line that spans between the brain and gut has allowed the human microbiome to earn the nickname the “second brain.” Current research is focused on furthering the understanding of how this gutbrain relationship has significant mental health implications relating to anxiety, depression, ADHD, inflammatory bowel disease, and various autoimmune disorders. Gut bacteria aids in the extraction of energy and nutrients (vitamins, minerals, amino acids, and antioxidants) derived from food consumption. These processes work to manage appetite, repair damaged tissues, digest fiber, control mood, motivation, and cognitive health. An imbalance in gut bacteria can affect the body in a negative way, commonly referred to as dysbiosis. Leading causes of dysbiosis include consuming a poor diet and high amounts of stress. This imbalance can result in intestinal disorders including irritable bowel syndrome, bloating, acid reflux, and constipation. Dysbiosis also leads to an altered hormone production, which in turn affects the appearance of skin and body weight.
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While some foods may leave clear signs of indigestion, it can be extremely difficult to identify a specific cause of digestive inflammation. One way to evaluate what foods should be removed from your diet is by using a food sensitivity test. These blood tests measure the presence of immunoglobulin E, the antibody that triggers food allergy symptoms. Although these tests cannot quantify the severity of the allergy, they provide information regarding what foods are creating an antibody buildup. With this evaluation, you can begin the gut healing process with an elimination diet: a short-term eating plan where certain foods that are suspected to cause digestive reactions are removed from the diet. By properly monitoring food consumption and its impact on how you feel, you can improve your overall gut health, mental health, and a variety of intestinal disorders.
If you have any questions or need any other information on gut health or food sensitivity testing contact Vitality Wellness Group at 504-309-4172 or email us at info@vitalitywellnessgroup.com. Feel free to visit our website www.nolahrt.com
∙ Sept 2017 ∙ "Your mind is your most powerful tool"
T o p Core
Exercises If you have been looking for the perfect program to get you the tight, strong core you always looked for, look no farther and give this workout a try.
by: kelly WALGAMOTTE
1
Stability Ball Knee Tucks How to:
1) Lie on top of the ball. Tighten your abs & slowly walk your hands forward until your things/shins are resting on the ball. This will resemble a push up position. You will want the ball either under the shins/ankles. 2) Bend the knees and roll the ball in towards the chest, contracting the abs (Exhale) With abs tight, exhale as you tuck your knees into your chest.
Tip: Make sure you keep your body aligned (legs, hips, spine, neck) and your shoulders pushed back throughout this exercise.
2
Sit-Ups How to:
Start lying down with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.
3
Plank How to:
1) Get into a position just like the top segment of a push up. This would be on the toes with both hands on the ground and the elbow fully extended. 2) Make sure that you have a straight line from your ears all the way down to your heels. A mirror or a partner with a broomstick can be used check this. 3) Engage the Glutes(squeeze your butt together), and lock out the knees. This ensures a straight line through the lower body. 4) Now use your abs to make sure your upper body stays in alignment. Your back should be neither arched nor rounded. (A very slight arch in the low back is ok but there should be no sagging of the hips) The shoulder blades should not be pulled back above the spine or pulled forward below it. 5) The last part of this chain would be the head. To align the head, simply make a double chin. 6) Hold this position for at least :10 working towards one minute.
4
Cable Rotation How to:
1) Stand with feet slightly wider than shoulder width. Holding the cable handle out in front of your body at rib-cage level. 2) Rotate as far as possible to your left until you feel the muscles on your back right side begin to stretch.
Tip: Make sure you keep your body
3) Drive back in the other direction, keeping your arms extended and feet stationary.
alingned (legs, hips, spine, neck) and your shoulders pushed back throughout this exercise.
Tip:
Drive the weight through the concentric phase (moving the load away from the weight stack) as fast as possible while returning the weight (eccentric) in a controlled manner. The exercise should resemble taking a home-run baseball swing.
22 ∙
∙ Sept 2017 ∙ You will be what you WILL yourself to be!
What and w
Chances are you get your car tuned regularly, never skip an oil change, and keep it Our busy lives and work schedules often prevent us from seeking routine preventive tests you should have, and how often to have them, but in general, the medical exam
In Your 20s
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self-exams • Cholesterol testing every 5 years • Depending on your individual circumstances, your doctor may want to do an electrocardiogram to check for heart disease, and blood tests to screen for diabetes, thyroid disease, liver problems, and anemia • Depending on risk factors, your doctor may also recommend screening for skin cancer, sexually transmitted diseases, HIV infection, and alcohol abuse
24 ∙
In Your 30s
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self-exams • Cholesterol testing every 5 years • Depending on your individual circumstances, your doctor may want to do an electrocardiogram to check for heart disease, and blood tests to screen for diabetes, thyroid disease, liver problems, and anemia • Depending on risk factors, your doctor may also recommend screening for skin cancer, oral cancer, sexually transmitted diseases, HIV infection, and alcohol abuse • Vision examination • Screening for coronary heart disease in individuals with strong family history and/or risk factors
In Your 40s
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self-exams • Cholesterol testing every 5 years • Depending on your individual circumstances, your doctor may want to do an electrocardiogram to check for heart disease, and blood tests to screen for thyroid disease, liver problems, and anemia • Screening for prostate cancer • Diabetes screening every 3 years over the age of 45 • Depending on risk factors, your doctor may also recommend screening for skin cancer, oral cancer, sexually transmitted diseases, and alcohol abuse • Vision examination • Screening for coronary heart disease in individuals with strong family history and/or risk factors
∙ Sept 2017 ∙ Isaiah 46:4 Even to your old age I will be the same, And even to your graying years I will
when to check
buffed and polished till it sparkles. But are you taking such good care of yourself? e care. Based on your individual health conditions, your doctor will determine which ms suggested below will help keep you a finely-tuned machine throughout your life.
In Your 50s
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self-exams • Cholesterol testing every 5 years • Annual screening for Type II diabetes • Depending on risk factors, your doctor may recommend screening for skin cancer, oral cancer, lung cancer, sexually transmitted diseases, and alcohol abuse • Screening for lipid disorders • Annual electrocardiogram • Vision and hearing examinations • Screening for prostate cancer • Screening for colon cancer with fecal occult blood testing, sigmoidoscopy, or colonoscopy at age 50 • Screening for coronary heart disease in individuals with strong family history and/or risk factors • Screening for depression
In Your 60s
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self exams • Screening for prostate cancer • Screening for lipid disorders • Annual electrocardiogram • Discuss with your physician screening for coronary heart disease, abdominal aortic aneurysm, and carotid artery ultrasound screening • Vision and hearing examinations • Screening for osteoporosis • Depending on risk factors, your doctor may recommend screening for skin cancer, oral cancer, lung cancer sexually transmitted diseases, and alcohol abuse • Continue colorectal screening based upon previous studies and results • Screening for depression • Screening for dementia and Alzheimer's disease
bear you! I have done it, and I will carry you; And I will bear you and I will deliver you.
70s and Up
• Annual physical exam by your primary care physician, including blood pressure, and height/weight checks • Screening for testicular cancer, including monthly self-exams • Screening for prostate cancer • Screening for lipid disorders • Annual electrocardiogram • Discuss with your physician screening for coronary heart disease, abdominal aortic aneurysm, and carotid • artery ultrasound screening • Vision and hearing examinations • Screening for osteoporosis • Continue colorectal screening based upon previous studies and results. General screening until age 75. Discuss with your physician screening if aged 76-85 years old. Screening is not recommended for those greater than 85 years of age. • Depending on risk factors, your doctor may recommend screening for skin cancer, oral cancer, lung cancer, sexually transmitted diseases, and alcohol abuse
• Screening for depression • Screening for dementia and Alzheimer's disease
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Continueed from pg. 16 Life is 10% what happens to you and 90% how you respond to it. —Charles Swindoll Some people believe they don’t have a choice and that their fate is out of their hands—that God, life, the universe, or whatever decides what will happen to them. They have this passive approach to life that whatever hap- pens, happens.Yes, those things play into the big picture, but you have a choice of what you do about it. God gave me the phrase “Get off your attitude.” I could have dropped it or ignored it. I could have stayed negative with a victim’s mentality. But I decided to do something. You can do the same thing! You have the power to change your life. Believe this: If there is anything you want to change in your world, change your attitude toward it. That’s my version of The Law of Attitude! Life isn’t about what happens to you—it’s what you do about it. Honestly, you can’t change much of what happens in life, but you can change how you look at it. That, in turn, changes everything! “Remember that it is up to you to choose everyday to Get off Your Attitude and to create a positive lifestyle for yourself and others” Ryan C. Lowe
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