mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
February
scotANTHONY
2014
Cover: Plexus Worldwide Loss It Now Page: 16
volume5 NUMBER 02
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON lyndsiLEWIS 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 Body Type Diets by robTIMOTHY
chiroTALK
page 24 Heart Disease • Cholesterol
page 16 Easy Weight Loss • Loss It Now
by gregWIRTH
Plexus Slim
page 18 Bogue Falaya Fitness • Business review by kellyWALGAMOTTE
page 20 The Marathon
page 13
healthyEATS
by lindaCUCCIA Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. 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 Please include a phone number for verification (it will not be published).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 28 Win an argument w/Nutritionist by krisGUNNARS
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness
There was a blind girl who hated herself just because she was Magazine on: blind. She hated everyone, except her loving boyfriend. He was always there for her. She said that if she could only see the world, she would marry her boyfriend. One day, someone donated a pair of eyes to her and then she could see everything, including her boyfriend. Her boyfriend asked her, “now that you can see the world, will you marry me?” The girl was shocked when she saw that her boyfriend was blind too, and refused to marry him. Her boyfriend walked away in tears, and later wrote a letter to her saying: “Just take care of my eyes dear.” When depressing thoughts seem to get you down, put a smile on your face and thank God you’re alive and still around. Life is a gift – Live it, Enjoy it, Celebrate it, and Fulfill it. God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com Feb 2014
Read us online at: www.metrofitnessmag.com
Belly Fat "A big waistline puts you at increased risk for many health problems -- diabetes, heart disease, high blood pressure, and stroke," says Robert Eckel, MD, president of the American Heart Association. Even skinny people can have unhealthy "hidden" belly fat. Research shows that fat may be folded deep inside the belly around the stomach organs, visible only by CT or MRI imaging. This fat puts people at the same health risks as someone with more obvious big girth, researchers say. "Abdominal fat is thought to break down easily into fatty acids, which flow directly into the liver and into muscle," says Lewis Kuller, MD, DPH, professor and past chair of epidemiology at the University of Pittsburgh School of Public Health.
Exercise Means More Sex People who exercise more have more sex. The reason for this is complicated. People who exercise more are generally healthier, younger and have more attractive bodies than the non-exercisers. Frequent exercisers may also be more physically-oriented people who seek out activities and sensations. Whatever the case, research does show that the more a person exercises, the more sex he or she tends to have. Part of this may be that people who exercise have an improved body image over people who do not exercise. Being more comfortable with your body leads to better and more relaxed sex. A study showed that more physically fit men and women rated their own sexual desirability higher than less active men and women the same age. Eighty percent of men and 60% of females who exercised two to three times weekly rated their own sexual desirability as above average. As the number of days of exercise per week increased, so did the ratings of sexual desirability.
Iron-rich foods to prevent anemia
could lower dementia risk
Researchers from the University of California, San Francisco and the American Academy of Neurology analyzed 2,552 adults between the ages of 70 and 79 who were participating in a Health, Aging and Body Composition study. The study, which was carried out over an 11-year period, required the adults to participate in memory and thinking tests during this time. At the beginning of the study, all patients were free of dementia. At the start of the research, 393 were diagnosed with anemia and 445 had developed it by the end of the study. The results were that the patients with anemia had a higher risk of developing dementia compared with those who were not anemic. Anemia was associated with a 41% higher chance of dementia. The association persisted even after the researchers took other factors into account, such as age, sex, race and education.
8 www.metrofitnessmag.com Feb 2014
Sleep Apnea Has Higher Risk Of Cancer Mortality University of Wisconsin School of Medicine and Public Health released a study today showing that those suffering from sleep apnea appear to have an increased risk of cancer mortality. Previous studies have linked the sleep disordered breathing (SBD) problems to hypertension, cardiovascular disease, depression and earlier death, but this is the first to find a link to cancer. Lead author Dr. F. Javier Nieto, chair of the Department of Population Health Sciences at the University of Wisconsin School of Medicine and Public Health commented that the study had subjects with severe SBD had five times higher incidence of cancer deaths, more than just a statistical anomaly. Previous studies in animals have shown similar results, while other studies have linked cancer to possible lack of oxygen or anaerobic cell activity over long periods of time, therefore, it's possible poor breathing fails to oxygenate the cells sufficiently.
Apple a Day The old adage promoting an apple a day for better health just got a boost from science. A large Dutch study has found that eating an apple a day is associated with a lower risk of stroke. The findings counter the widespread belief that the most healthful fruits and vegetables are those that come in deep, rich colors inside and out. The dark green of spinach and deep red of raspberries are produced by phytochemicals that are associated with better heart health and lower rates of cancer, prompting the common advice to “eat your colors.� Apples are also filled with fiber and have been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
Stephanie Kavanaugh Starting at a gym can be intimidating, but at Revolution Fitness the trainers make you feel really at ease. They care about you and make you feel comfortable. It's just so fun and exciting to work out with a group and the trainers workout with you too, so they're not just instructing you, they are participating and motivating you as well.
Dr. Johnson What I find different about Revolution Fitness is the professionalism. They are really invested in the individual and helping you reach your goals. They have high quality trainers, equipment, programs and small groups. I'm getting motivated by other people and still getting the personal attention of the coaches. I don't get bored, It's always something new, something fresh.
Revolution Fitness NOLA has taken the leading training methods from around the country and put them all under one roof. No matter what your fitness level is, we have something for you.
When it comes to fitness, we know you want quick, long-lasting results. It won't take long before you start noticing and seeing those results you crave.
supplementREVIEW by: mikeMILLS Supplementing Smart Will Promote A Healthy Heart! High blood pressure and high cholesterol are two
ing any side effects, in addition to preventing blood
of the most prevalent signs and symptoms associated
clots, reducing blood pressure, and protecting against
with heart disease that most individuals experience at
infections. Taking olive leaf extract can lower choles-
some point in their life. Studies have shown that
terol and lower blood pressure in individuals with mild
healthy blood pressure and cholesterol levels can not
hypertension (high blood pressure). These findings
only reduce your risk of a heart attack but also can be
came from a trial in which different treatments were
a negative risk factor for preventing coronary heart
given to identical twins. By doing this, researchers
disease from ever occurring. Prescription medications
could increase the power of their data by eliminating
are available that can help control these levels; how-
some of the uncertainties caused by genetic variations
ever they can cause certain undesirable health side
between individual people. Cayenne has become a
effects. All-natural blends of herbs are available that
popular treatment for mild high blood pressure and
can help control and lower cholesterol and blood pres-
high blood cholesterol levels. Cayenne preparations
sure levels without causing any side effects. Garlic is an excellent substance to add to your
prevent platelets from clumping together and accumulating in the blood, allowing the blood to flow more
diet to keep your cholesterol levels at a reasonable
easily. Phytosterols (referred to as plant sterol and
number. It can reduce cholesterol levels without caus-
stanol esters) are a group of naturally occurring com-
Trainer's Choice ad graphic attached: BE HEALTHY IN 2014! Lower BLOOD pressure and CHOLESTEROL levels NATURALLY with these two GREAT formulas from Trainer's Choice Vitamins, Supplements, and Nutritional Trainer's Choice Vitamins, Supplements, and Nutritional Products!!! Blood Pressure Support and Choless Control are SAFE to take in conjunction with prescription medication and have ZERO side effects! Available ONLINE at: www.TrainersChoiceStores.com
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pounds found in plant cell membranes. Because phytos-
enzymes. Hawthorn berries have been used to promote
these ingredients with other medications and have blood
terols are structurally similar to the body’s cholesterol,
the health of the circulatory system, treat angina, high
work performed often to monitor levels. Remember to be
when they are consumed they compete with cholesterol
blood pressure, congestive heart failure and cardiac
smart and take care of your heart, it’s the only one you
for absorption in the digestive system. As a result, cho-
arrhythmia and has been found to strengthen the heart.
have!
lesterol absorption is blocked, and blood cholesterol lev-
Hawthorn can help improve the amount of blood pumped
els reduced.
out of the heart during contractions, widen the blood
Policosanol is used for conditions that affect the
vessels, and increase the transmission of nerve signals.
health of the heart and blood vessels including high cho-
Hawthorn berries are safe and effective in the treatment
lesterol, leg pain due to poor circulation (intermittent
of blood pressure and circulatory issues, cardiac arrhyth-
claudication), and narrowing of the blood vessels that
mia, and even chronic heart failure.
serve the heart. Policosanol seems to decrease choles-
When these natural herbs are combined with vita-
terol production in the liver and to increase the break
mins, such as Niacin, Vitamin C, Folic Acid, and Vitamin
down of LDL (low-density lipoprotein or "bad") choles-
B-12, they can help lower and control blood pressure and
terol. It also decreases the stickiness of particles in the
cholesterol levels. If an individual has experienced any
blood known as platelets, which might help reduce blood
negative side effects associated with common prescrip-
clots. Policosanol is a great alternative to the prescrip-
tion medication it would be wise to try out one of these
tion medication Lipitor due to the fact that it does not
formulas for at least 90 days to determine its effective-
cause side effects such as fatigue and increased liver
ness. Always consult with a physician before combining
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 First Steps in the Right Direction Would you take an engine apart just to fix a spark plug? Of course not, so why not look at your body in the same light? Over the past few years, I have experienced a gradual decline in my health and been on an endless journey to find answers. Through this journey, chiropractic care, and specifically Dr. Lyle Schween, has been a pivotal factor in my search. Throughout my experiences, I have learned that there is an order of care, and this starts with patient responsibility. This initial step includes such personal interventions as proper diet, improved sleeping patterns, exercise, and stress management. Once one feels that they have taken care of these responsibilities, but continue to suffer, the
next step is finding help from the medical community. Searching for help can be a confusing and frustrating process, as it may take several tries to find a solution to your health concern. Due to faulty referral procedures, you could end up receiving treatment from a medical health professional when another field of expertise could yield better results. So what do you do then? My suggestion is to always start with the most minimally invasive procedures, and escalate if you still have not found answers. This leads us to the first step in this equation, and that is often Chiropractic care. Authors of a recent Washington Post article report that more than 465,000 spinal fusions were performed in 2011, as compared to 56,000 in 1994. With the amount of alternative
dragon’sCORNER and conservative treatments available, it is curious how such costly and invasive treatments are increasing so drastically. According to the Journal of the American Medical Association, medical professionals suggest that patients do their due diligence and research more conservative treatment modalities, before resorting to invasive surgical procedures. Pro-activity, self-advocacy, and patient research are all integral components of treating an ailment timely and appropriately. Dr. Lyle Schween D.C. of L.A. Health Solutions believes that understanding ones options is of utmost impor-
SHIN SPLINTS garyDRAGON It is now February, which means spring is right around the corner. It also means runners are getting off the treadmill and heading outdoors. As we make the transition to the hard pavement, runners may develop the painful condition: SHIN SPLINTS. With shin splints, there is a feeling of pain along the medial border of the lower leg. Shin splints occur due to the impact on a hard surface and the reaction forces through the tibia and the muscles to the medial tibia. There are several causes of shin splints: 1. Increasing running distance too quickly 2. Tight calf muscles 3. Improper ankle and lower leg mechanics 4. Improper shoes
The good news is that shin splints are not a season ending injury, if cared for properly. Avoid running through pain and use ice to help decrease pain and inflammation. If pain persists, an evaluation by a Physical Therapist can determine if there are any structural abnormalities such as muscle tightness or weakness, leg length discrepancies, or ankle/foot limitations. A Physical Therapist will provide you with strengthening and stretching exercises appropriate for shin splints and can also suggest proper footwear or shoe inserts. If you are experiencing unexplained medial leg pain, you may have shin splints. Don’t let your legs slow you down. Call Action Physical Therapy and Sports Medicine for an evaluation. We will give you the utmost care and a personalized rehabilitation program that will get you back into ACTION.
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.
tance when choosing a treatment modality. As a board certified Chiropractor with over 20 years of experience, Dr. Schween also acknowledges the difficulties in fully realizing the benefits of conservative alternatives, such as Chiropractic care and functional rehabilitation. Often times, patients will see various providers and end up in a surgical suite before ever seeing a Chiropractor for acute or chronic musculoskeletal complaints. Dr. Schween attributes misconceptions regarding Chiropractic scope of practice, as well as lack of appropriate referral via physicians and specialists, to the amount of patients relying on more invasive treatment needs and/or heavy pain-relieving narcotics. Dr. Schween considers multiple forms of intervention throughout treatment planning, which include in-house chiropractic alignment/musculoskeletal manipulation, functional rehabilitation/physical therapy, and massage therapy. Dr. Schween also offers minimally invasive pain management treatments and injections for those patients who may need additional assistance with chronic ailments. By offering a holistic
Continued on Page 26
healthyEATS Southwest Quinoa Cake robHOWELL This is a recipe I came up with when I started eating clean for the New Year! I like it because it is very easy to diversify and taste great with a crispy crust. It's also simple to make and holds well for the next day. If you want to eat healthy for the New Year and are tired of the same ole things, give this a try and you won’t be disappointed! I serve mine on a bed of spinach with some sautéed veggies. I also like to make cilantro lime vinaigrette and put that on my quinoa cake salad. To Make: Place all ingredients except flour into a large work bowl and mix together until completely incorporated. Add the four slowly until the cake forms easily and holds together. Heat a large frying pan with olive oil and form cakes with the mixture and place in the hot pan and cook until they are golden brown on both sides. Then enjoy!
Ingredients: 2 cups cooked and cooled quinoa(cooked with chicken broth) 2 eggs 1-2 tsp coconut flour ½ cup roasted red pepper diced and drained ¼ cup red onion diced
¼ cup roasted tomatoes diced and drained 1/8 cup diced jalapeños ¼ cup black beans drained and rinsed ½ tsp cumin ¼ tsp chili powder ½ tsp oregano 1 tsp diced fresh cilantro
Precious Time by: dr kristinSMITH Should You Work on Joint Ranges of Motion ? The ranges of motion (ROM)of your joints are affected by a few things beyond our control, age, gender, and joint structure, but there are a few things you can do to improve joint flexibility but why bother? Range of motion (the movement of a joint from full flexion to full extension) is important in many aspects of fitness and every day life. ROM allows you to perform everyday activities. Think about how much mobility your spine needs in a single day: when you are tying your shoes, backing up a car, washing your hair, picking something up, and even crossing the street. During athletic activities and exercise, every movement requires optimal joint motion to be successful. An adequately functioning musculoskeletal system is a key factor for in the ability to perform coordinated athletic movements competently. Most importantly, optimal ROM keeps joint healthy. When ROM is restricted, joint cartilage degenerates and results in less cushion for the joint. A lack of cushioning stresses the surfaces of bones making up the joint, and results in osteoarthritis. It can also help manage existing arthritis. Physical activity, particularly activity that enhances and maintains ROM, has the potential to postpone or prevent prevalent musculoskeletal disorders such as mechanical low-back pain, neck and shoulder pain, osteoporosis and related fractures. A decrease in range of motion and flexibility can result in a downward spiral of disability. An injury or degenerative condition can cause pain, swelling and stiffness, limiting flexibility and range of motion. So we avoid activities that involve the affected body parts, either consciously or unconsciously. This then becomes a classic case of “use it or lose it”. Without regular exercise, the muscles and joints stiffen, adhesions and scar tissue can form, and mobility is further reduced. Eventually, a person can become completely incapacitated. So how do you improve your ROM? A daily stretching routine lasting 10-15 minutes a session focusing on the major muscle groups: upper body, back, and lower body. Making sure to stretch thoroughly
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Physical fitness requires that we take some time for
said: 'It is more blessed to give than to receive.’" Acts
ourselves: time to head to the gym, time for an early
20:35. This is one of the most powerful of all spiritual
morning run or swim, time to pump some iron and even
principles! When you give up personal time for someone
time to do those beloved crunches. Spiritual fitness, on
else you’ll discover you’ve gained far more than you’ve
the other hand, requires that we give away some time!
lost!
In our modern day world, time has become one of the
Some of life’s greatest rewards are found in putting
most precious commodities we have. More and more
others ahead of self. Paul would later write… “Be devot-
people are willing to give up perks and pay, if they can
ed to one another in brotherly love. Honor one another
just have a little personal time! In our rat-race world we
above yourselves.” Romans 12:10
protect our personal time like a hawk. However, if we’re not careful we may lose more than we gain. Why? Relationships take time: our relationship with God, our spouse, our children, and our friends. Paul the apostle made this statement to some of the leaders of the Church in Ephesus… “In everything I did, I showed you that by this kind of hard work we must help the weak, remembering the words the Lord Jesus himself
Give it a try, it’ll help make you spiritually fit!
Disc Herniation? Cleared By FDA Metairie- A new free report has been released that reveals how breakthrough medical technology is offering new hope to disc and sciatica sufferers. Discover how a clinical study has revealed that non-surgical spinal decompression is 86% successful in treating debilitation back pain. Find out how this FDA cleared technology is helping bulging & herniated disc pain patients. For your free report entitled, "The Sever Back Pain, Sciatica and Disc Pain Guide,"
Call 1-800-293-2658 and listen to the toll-free 24 hr. recorded message for all the details or go to www.theguidetonopain.com. These free reports are available for a limited time.
Are you ready to lose weight? Are you tired of listening to all that vague, stale weight loss advice, like eating more vegetables, limiting portions, and exercising more? Maybe what you need is a fresh idea or two. Here are two diet supplements that could make the most jaded dieter drop that cookie and vow, "Oh wow! I'll try that today." Both of these supplements have been featured on the Dr. Oz show and in numerous medical journals. If you are not a hardcore fitness buff and are looking to shed some pounds, you do not want to miss these two supplements.
Studies show that people taking green coffee bean extract lost an average of 18 pounds over a 22 week peirod. Without changing their diet and no added exercise.
Java, mud, black tea, tar, wake-up juice. No matter what we call
it, few of us could get by without at least one cup of coffee during our day. But while we all know about the brew’s eye-opening benefits, there is new evidence to suggest that an extract from the beans has fat-fighting potential. The latest buzz brewing in the nutrition world is the recent link between green unroasted coffee beans and weight loss. A study in India found that people taking supplements with green coffee bean extract lost an average of 18 pounds—10 percent of their body weight—over 22 weeks. The study was published in Diabetes, Metabolic Syndrome and Obesity:
Garcinia cambogia is a small, pumpkin-shaped
fruit, sometimes called tamarind. In some villages in Malaysia, garcinia is used to make a soup that is eaten before meals for weight loss because of its appetite-blocking abilities. Research shows that garcinia cambogia can promote significant weight loss. In combination with proper diet and exercise, the average person taking the supplement lost an average of four pounds per month.
Targets and Therapy, an international, peer-reviewed, online journal. The Dr. Oz Show responded to the buzz with its own study. They included more people in their study—100 women, with the experiment running two weeks. The study found that women taking green coffee bean extract lost an average of 2 pounds with no changes to their diet and no added exercise. While woman and men are experiencing these kinds of results with no changes to their lifestyle, experts predict the results could double or triple if a diet and exercise regime were implemented.
drates. It also suppresses appetite by increasing serotonin levels. Serotonin is a neurotransmitter in your brain that makes you feel good. By increasing serotonin levels, garcinia cambogia improves mood and suppresses the drive to react to stressful situations with food. As you eat less, your body senses this and it releases stored fat in your fat cells. Thus, garcinia cambogia may also be great for emotional eaters.
Garcinia cambogia has been shown to aid weight loss by doing two specific things: it helps to block fat, and it suppresses your appetite. It blocks fat by inhibiting a key enzyme that your body needs to make fat from carbohy-
If you are like millions of others, you have probably tried many types of diets and supplements, but you have not gotten the results you wanted. In fact, the Centers for Disease Control reports that 95% of all diets and weight loss programs fail! Finally, there is an all-natural, healthy solution to help you lose weight. Plexus Slim can help you lose more weight—faster than you ever thought possible. This supplement contains both green coffee bean extract and garcinia cambogia, along with many other beneficial ingredients. People around the country are experiencing amazing results—and you can too! If you have questions or would like to purchase Plexus Slim, please call me or visit my website.
985-778-6171 • www.kellyclark.myplexusopportunity.com
business review:
Bogue Falaya Fitness of Covington, LA, is the fitness center that fits your on-the-go lifestyle. We strive to put all the tools you need to achieve success. We go to great lengths to maintain an environment free of distractions so nothing stands in your way of your goal. We offer a variety of membership programs that will fit every schedule from the very active work out enthusiast to the more casual member. If you are ready to take aim at a healthier, happier you, we welcome you to Bogue Falaya Fitness. Our downtown Covington location is ideal for an early morning, mid-day or evening workout any time during the week. You'll be able to incorporate an exercise regimen seamlessly into your workday without interrupting your lifestyle or your life. Bogue Falaya Fitness is open 24 hours 7 days a week so no more excuses! Let us help you get in
more frequently than they did their prior health club because they simply like being here. They like how they are
Classes with Live Instructers • Steam Room and Showers Towel Services • Formerly Gilboy’s • Clases with Live Instructers.
Flow Yoga, Body Sculpt, Anything Goes, Pilates Blender, Power Pump, Cardio Jam, Barre Physique, Step Circuit shape and look the best you’ve ever looked before. One of the ways we can help you achieve your fitness goals is with our highly trained personal trainers. Personal training, nutrition, and group fitness are all essential components of a comprehensive wellness program. Bogue Falaya Fitness prides itself on hiring certified professionals who are enthusiastic experts in their field and dedicated to provide the leadership that ensures our members achieve their desired results. Current members will tell you they visit Bogue Falaya Fitness
treated with the genuine friendliness and personalized service. They like how the facilities are maintained with the cleanliness of the entire club, including the showers! They like the lift each visit gives to their day with opportunities to come together socially to form friendships and relationships that make the club experience more enjoyable and fulfilling. The word is getting out on how different we are from other health clubs, but don't take our word for it, experience it for yourself!
18 www.metrofitnessmag.com Feb 2014
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by: lindaCUCCIA On February 2, 2014, I will run my first full marathon, 26.2 miles, in the city of New Orleans. I have been training diligently for one full year to prepare my mind and body for this challenge. Throughout the journey of working toward this goal there have been wonderful moments of accomplishment as well as tear-filled setbacks, and I have loved experiencing all of it. As I look back, I realize I completed every single training run outside in nature, and almost every one of them by myself. In these 650 miles, I have learned some valuable lessons about patience and endurance that apply to far more than just physical fitness. After a particularly brutal 20-mile training run, as I was limping around the house in pajamas, I heard a friend of mine had completed her 20-mile run that day as well. But she had gone to work that afternoon, and taught fitness classes that evening, when I could barely move off the couch. I quickly learned that comparing myself to others while pursuing this goal was a sure way to become discouraged. No one has the same challenges and difficulties, and no one progresses at the same pace. I decided that instead of comparing myself to others, I would run this marathon, and then in future races I would compare myself to me. I have always been a proponent of setting goals and working toward them. But I learned it takes more than determination to get out of bed on a dark, cold morning and pursue those goals one lonely mile at a time. What it takes is joy. Alone on the trace I found moments of pure, unrestrained thankfulness and joy that I could not help but express, loudly. In those moments I forgot about the miles and the muscle aches, and with arms outstretched, I would sing to the trees and the sky and the morning sunshine as it reached through the leaves to touch me. I found every color in nature enthralling, and was overcome with gratitude for the intricate spider webs that brushed against my face and the occasional rabbit or raccoon that crossed my path. I am certain I left more tears of joy on that trace than drops of sweat, and with each one I learned that joy is the most powerful energy, the most effective motivation, for achieving any goal in life. I also learned the value of the difficult parts of the journey. We practice endurance by staying in the training even when it is grueling, unpleasant, exhausting, and uncomfortable. Over the past year, two training runs stand out in my mind as the most challenging and gut wrenching. In both of those I felt as if I’d never finish, but through them I learned the beauty of patience and the necessity of faith in the midst of difficulty. The Bible says in Hebrews, “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” It is my goal to run this marathon strong and injury-free. But my finish time is not nearly as important as the lessons I’ve learned in training for it. Whatever goal we set for ourselves, if we can focus on our own progress, find joy in the journey, and value the rough patches along the way, we will have greater success than we ever anticipated. Every decision counts.
20 www.metrofitnessmag.com Feb 2014
www.metrofitnessmag.com Feb 2014 21
Body fats are one of the most annoying problems which every woman in this planet could face. Women who have an enormous amount of excess fats in their bodies may find it difficult achieve a lean and sexy body. Most of them may have exhausted all their efforts by trying all sorts of diets and exercise routines but still have failed. If you are one of those women who are already frustrated with the weight loss program you are currently in may be you are doing it all wrong. by: robTIMOTHY Fitness experts suggest that there two
bles which are also rich in vitamins and min-
major body types for women, the apple and
erals. They must also sustain their system
the pear shape. The location of a body fats
with healthy fats such as olive oils, canola
may indicate a specific way on how a person
oils, and nuts which are rich in good choles-
break down one's carbohydrates, fats, pro-
terol. They must avoid saturated fats which
teins, and other vital nutrients which our
are commonly found on processed foods,
body needs. With this, experts have come up
ready-to-cook meals, and pre-made foods.
with revolutionary diet and weight loss pro-
Cutting out simple carbs and replace it with
grams for specific body types. Body type
complex carbs is really helpful.
diets in tandem with an appropriate exercise
PEAR- A pear shaped woman is someone
program can help women shed their unwant-
who stores fat in her thighs, buttocks, and
ed fats. Below are some of the recommend-
legs. The fats in these areas are harder to
ed diet and exercise for apple and pear
shed off than the visceral fats of the apple
shaped women:
shaped women. However, a pear shape's sub-
APPLE- Apple shaped women stores excess fat in the midsection of their body.
cutaneous fat makes them predisposed to a fewer health problems.
Their fats surround most of the internal
EXERCISE: Cardio training can help pear
organs predisposing them to a variety of dis-
shaped women strengthen and increase their
eases such as heart attack, diabetes, stroke,
muscle tone and burn fats. Resistance train-
and cancer. Visceral fats can gain easy access
ing is also recommended for this body type
to a person's bloodstream therefore increas-
which can be done through weights, squats,
ing one's triglycerides levels, lowers high
lunges, and push-ups.
density lipoprotein or good cholesterol,
DIET: Pear shaped women ingest foods
increases insulin levels, and increase inflam-
that are low in fat, high in fiber, complex
mation in the body. Good news is, visceral or
carbohydrates, and lean meats. Their diet
abdominal fats are easier to drop out as
plan may include lean meats, beans, fishes,
these can break down quickly.
chicken, plant-based carbs, whole grain
EXERCISE PROGRAM: Apple shaped individuals must perform cardio training to
cereals, egg whites, fruits and vegetables, and foods high in protein.
improve their heart rate and to burn their
Proper exercise routine and diet plan
excess fats. Cardio training may be done
can help women shed some pounds and
through running, swimming, aerobics, and
achieve a leaner and sexier body. These spe-
biking. They can also perform interval train-
cific strategies can be effective to help
ing, an alternating period of mild intensity
women become physically healthy and confi-
and high intensity workout. Interval training
dent. Proper diet in tandem with an appro-
is proven to be helpful in increasing fat
priate exercise is the healthiest way to lose
metabolism during and even after workout
those unwanted fats. Boost your health and
making weight loss fast in less time.
self-esteem and perform an effective diet
DIET: Apple shaped women must eat foods low in calories like fruits and vegeta-
22 www.metrofitnessmag.com Feb 2014
and weight loss program for your specific body type.
For many adults in America, high cholesterol is more than just a casual topic with your doctor. 94.1 million prescriptions for Zocor were given out like lottery tickets last year. Yet more men and women die from heart disease each year. More than even cancer! Hypercholesterolemia is one of the major health threats in our modern society. If you are suffering hypercholesterolemia, here are four ways to improve your cholesterol level naturally and to balance your blood levels of cholesterol.
by: gregWIRTH
Daily Exercise Obviously, daily exercise will help you lose weight, thus reducing the fats in your body that has cholesterol. In addition, daily exercise stimulates the enzymes that transport fat to the liver, thus converted to bile and partly excreted.
Taking more fiber Fiber generally eliminates cholesterol naturally. Cholesterol sticks on the fiber in the intestine, thus not reabsorbed back into the body, but eliminated. To lower cholesterol naturally, take foods rich in fiber like apples, broccoli, beans, cabbage etc.
Reduce stress Stress causes inflammation and is a major cause of hypercholesterolemia that you should strive to eliminate. It heightens the fat buildup in the arteries, thus high blood pressure. You can therefore lower cholesterol naturally through reducing stress.
to focus on is diet and do away with foods high in cholesterol content. There are numerous diets you can follow to lower and improve cholesterol natuthem here because as
mal nutrition from fruits
the internet has thousands
• Asparagus stored for just one week can lose 90
Antioxidants
percent of its Vitamin C
Prevention Goes A Long
ic about what you
• Meat processing removes 50-70 percent of its
Way
want from your new
Vitamin B6
68% of all disease is
diet. You may not get
• Golden Delicious apples (integrated and organ-
caused by diet - 1996
the results you desire.
ic) were found to have significantly less phenolic
Surgeon General
of
choices.
Unless you are specif-
I discovered it's not just lowering cholesterol.
It's
Vitamins Minerals and
and antioxidant activity within 3 months of cold storage
what
happens to cholesterol that may be the true cause of heart disease.
-
Diet is considered the amount of vitamins minerals
antioxidants,
proteins fats & carbohydrates you provide your body. 68% is a statistically significant number. Perhaps the number one
Naturally Lowering Cholesterol May Not Be Enough
tation, or identify what stresses you have in life and
(good) cholesterol how do you know that's enough
look for ways to reduce them.
to lower your chances of heart disease? A vast
24 www.metrofitnessmag.com Feb 2014
and vegetables.
Did you know?
Whether it be lowering LDL (bad) or raising HDL
The major area your health expert will want you
Don't kid yourself. You simply can no longer get opti-
rally. I won't go into
Reduce stress through relaxation, exercises, medi-
A controlled diet
nutrients to reduce disease.
majority of heart disease patients die with "normal" cholesterol levels? But our foods are no longer an optimal source of key
approach should be to improve our diet along with some high quality supplements.
Chiro Talk Continued after an activity important to improving joint ROM because it's more effective when muscles are warm. Static and dynamic stretches done properly can also improve joint ROM. Using a foam roller on muscles and tendons is also an effective way to improve ROM. Lastly, a chiropractor uses spinal adjustments and manipulations to other parts of the body to realign the joints so as to reduce pain, restore ROM, and improve flexibility, balance and coordination. Your chiropractor can also recommend specific exercises that can be done at home to increase your strength and flexibility so that you’re able to maintain and build upon the gains from your chiropractic adjustments. Let us know if there is anything we can do to help you increase your joint ROM to improve function, prevent injury, and extend the life and health of your joint. Improving your ROM is one of the best things you can do!
Pain Corner Continued and integrative approach to wellness, he and his colleagues can offer various levels of relief from both acute to chronic issues. The goal of this multi-tiered system of treatment is to focus on preventative care and avoid further invasive, and possibly unnecessary, surgeries and procedures. Often times, misconceptions and misinformation regarding Chiropractic care can lead to anxiety regarding trying an alternative treatment. Furthermore, the belief that Chiropractic services only target spinal and skeletal issues can decrease valuable opportunities to be evaluated by a Chiropractor. Rather than targeting the skeletal system alone, Chiropractic care focuses on the more complex musculosketal and nervous systems. Considering the amazing linkages between the mind and body, it is important to understand the cause and effect relationship between the nervous, muscular, and skeletal systems, and how relief of one can lead to ultimate relief of several physiological systems. According to the National Institute of Mental Health, Anxiety
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
26 www.metrofitnessmag.com Feb 2014
is the most common mental illness, affecting 19 million Americans ranging in age from 18-54. While it is understandable for individuals to feel anxious researching and obtaining alternative treatment modalities, the benefits of decreased reliance on habit forming narcotics and general relief of the nervous and musculoskeletal systems, certainly outweigh the possible costs. Freeing an individual of chronic pain, improving sleep, providing relaxation, and allowing for a holistic approach to wellness and health are all exceptional benefits to healthful living and improved emotional and mental vitality. JAMA suggests chiropractic for low back pain. Businesswire May 8, 2013. businesswire.com. Whoriskey, Peter, and Dan Keating. "Spinal Fusions Serve as Case Study for Debate over When Certain Surgeries Are Necessary." Washington Post. The Washington Post, 28 Oct. 2013. Web. 22 Jan. 2014 www.lahealthsolutions.com
by: krisGUNNARS
I love nutrition, but I really hate the way it tends to be practiced. Many nutritionists are NOT basing their nutrition advice on the latest science. The general guidelines are completely outdated. They have barely changed in the past few decades, even though nutrition science has advanced greatly. Disclaimer: Many nutritionists are good, highly intelligent, competent people. But unfortunately…the ones that are the most prominent in the media usually spew the same anti-fat, high-grain nonsense that got us into this public health disaster.
The Best Diet is a Low-Fat Diet, With Carbs at 50-60% of Calories The low-fat diet has been put to the test in several huge randomized controlled trials. It doesn’t cause any weight loss over a period of 7.5 years and it has literally no effect on heart disease or cancer. The low-fat diet is a huge failure. All the major studies show that it doesn’t work.
Sugar is Bad For You, But Only Because it is Empty Calories The harmful effects of sugar go way beyond empty calories. When consumed in excess, it can lead to severe harmful effects on metabolism and cause insulin resistance, fatty liver disease and various other metabolic disorders.
Eggs Raise Cholesterol and Lead to Heart Disease The cholesterol in eggs does not raise the “bad” cholesterol in the blood. It raises HDL (the “good”) cholesterol and eggs actually improve the blood lipid profile. Whole eggs are among the most nutritious foods on the planet.
Protein is Bad For Your Kidneys It is often claimed that a high protein intake can cause harm to the kidneys, but this is false. Even though it is important for people with pre-existing kidney disease to reduce protein, the same is not true for people with healthy kidneys. The studies show that a high protein intake has no detrimental effects of kidney function in healthy people, not even in bodybuilders that eat massive amounts of protein.
Eggs Raise Cholesterol and Lead to Heart Disease The cholesterol in eggs does not raise the “bad” cholesterol in the blood. It raises HDL (the “good”) cholesterol and eggs actually improve the blood lipid profile. Whole eggs are among the most nutritious foods on the planet.
Protein is Bad For Your Kidneys It is often claimed that a high protein intake can cause harm to the kidneys, but this is false. Even though it is important for people with pre-existing kidney disease to reduce protein, the same is not true for people with healthy kidneys. The studies show that a high protein intake has no detrimental effects of kidney function in healthy people, not even in bodybuilders that eat massive amounts of protein.
Saturated Fat Raises Cholesterol and Causes Heart Disease This is a myth. Saturated fat raises HDL (the “good”) cholesterol and changes the LDL from small, dense to Large LDL, which is benign and doesn’t increase the risk of heart disease.
Low Carb Diets Are Unhealthy This is simply not true. Since the year 2002, low-carb diets have been studied extensively and over 20 randomized controlled trials have been conducted. They consistently lead to much better health outcomes than the typical low-fat diet. They cause more weight loss and improve all major risk factors for disease, including triglycerides, HDL and blood sugar levels.
Red Meat is Unhealthy & Should Only be Eaten in Moderation It is true that consumption of processed meat is associated with an increased risk of many disease, but the same is not true for unprocessed red meat. Unprocessed red meat is harmless, although it may form harmful compounds if it is overcooked. The answer is not to avoid red meat, but to make sure not to burn it.
People Should Cut Back on Sodium Even though sodium restriction can lower blood pressure, it does not appear to reduce the risk of heart disease or death. Some studies even show that if you restrict sodium too much, that it can increase some risk factors for disease. There is no science behind the 1500-2300 mg per day recommendation and people that are healthy can eat “normal” amounts of sodium without any harm.
People Should Choose Low-Fat Dairy Products to Reduce Calories and Saturated Fat There is no evidence that people benefit from choosing low-fat instead of fullfat dairy products. Plus low-fat dairy is usually high in sugar, which makes this misguided advice seriously questionable. Full-fat dairy (especially from grass-fed cows) contains many important nutrients like Vitamin K2 and butyrate, which are very scarce in the diet.
Weight Loss is All About Calories in and Calories Out This is completely false, different calorie sources go through different metabolic pathways in the body and have varying effects on hunger, hormones and the brain.
It is Best to Eat Many Small Meals Throughout The Day It is a myth that it is best to eat many, small meals instead of several bigger meals. The studies show that it doesn’t have any effect on health or body weight.
Fat Makes You Fat Even though fat has more calories per gram than carbs and protein, it’s not any more fattening. Eating foods that are naturally high in fat tends to reduce the appetite. To read the list of studies on each topic go to authoritynutrition.com