mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
August
scotANTHONY
2014
Page 16 Cover Story: ID NUTRITION
volume5 NUMBER 08
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 13
page 8
Tid BITS
dragon’sCORNER
page 10
page 14
supplementREVIEW
page 24 Your Brain on Marijuana by danSTELLERS
chiroTALK
page 10 Prevent & Correct Joint Pain, Naturally
page 28 Gladiators Combat Championships
page 16 ID Nutrition
by lindaCUCCIA
by lisaBOLOGNA
page 13
healthyEATS
by krisGUNNARS
Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
by kellyWALGAMOTTE
by mikeMILLS
page 22 Things to Know About Nutrition Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
page 26 HIIT Workout with Tatum Bounds
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness
A boy and his father are hiking through the mountains. The father gets a little Magazine on: bit ahead, and the boy slips. He bangs his leg on a rock and yells, "Ouch!" Just as soon as he says that, he hears "Ouch!" coming right back at him. A little startled he yells out to the mountains, "Who are you?" thinking it’s someone mocking him. Immediately he hears a reply back, "Who are you?". He then yells, "You coward!" And just the same way, he hears the same response "You coward!" Getting more frustrated and about to burst into anger, he looks to his father and asks him, "What's going on?" His father just smiles and says, "Son, pay attention". He then yells back to the mountain, "I admire you, you are a leader, you are a champion, you can do anything!" With each phrase, he receives the same response in return.The boy looks a little confused so the father explains, "Son, people call this an ECHO; but really, this is LIFE. It gives you back everything you do or say. Life is a reflection of our actions!" If you want to be loved more by others, it first starts with giving more love to others. If you want more confidence in your team or your employees, become more confident in yourself. If you want more respect, give more respect to others. If you want all-out massive success, help others to become successful. This relationship applies to everything, in all areas of life. Your life is not a coincidence... it is a reflection of YOU!
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com August 2014
Read us online at: www.metrofitnessmag.com
Caffeine may boost long-term memory Numerous studies have suggested that caffeine has many health benefits. Now, new research suggests that a dose of caffeine after a learning session may help to boost long-term memory. To find out, the investigators analyzed 160 participants aged between 18 and 30 years. On the first day of the study, the participants were shown pictures of different objects and were asked to identify them as "indoor" or "outdoor" items. Soon after this task, the participants were randomized to receive either 200 mg of caffeine in the form of a pill, or a placebo tablet. The next day, the participants were shown the same pictures as well as some new ones. The researchers asked them to identify whether the pictures were "new," "old," or "similar to the original pictures." From this, the researchers found that subjects who took the caffeine were better at identifying pictures that were similar, compared with participants who took the placebo.
Chocolate, wine, and berries may protect against type 2 diabetes Good news for chocolate and wine lovers. New research suggests that consuming high levels of flavonoids, found in foods such as chocolate, tea, berries, and wine, may help protect against type 2 diabetes. This is according to a study recently published in The Journal of Nutrition. Investigators from King’s College London and the University of East Anglia, both in the UK, say their research shows that a high intake of these dietary compounds is linked to reduced insulin resistance and improved glucose regulation. Type 2 diabetes - the most common form of diabetes - is caused by insulin resistance. This means the body is unable to use insulin properly, which can lead to abnormal blood glucose levels.
Quinoa (Superfood) Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah. It technically isn’t a cereal grain, but a pseudocereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain. Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” and believed it to be sacred. It has been consumed for thousands of years in South America, although it only became trendy and reached “superfood status” a few years ago. With its high protein, fiber, and omega-3 fatty acids quinoa could be the biggest bang for your buck when it comes to superfoods.
8 www.metrofitnessmag.com August 2014
Microchip Birth Control MicroCHIPS, an IT start-up company with links to Massachusetts Institute of Technology, is developing a radical new contraceptive - a tiny microchip implanted under the skin that can be operated wirelessly by remote control. The chip contains tiny reservoirs of the hormone levonorgestrel, which is already used in some contraceptives. The chip dispenses 30 mcg of levonorgestrel every day, and can hold enough of the hormone to do this for up to 16 years. When a woman wishes to conceive, she simply turns off the device with a remote. The chip would not need to be removed from the woman until 16 years of use have elapsed. By contrast, current hormonal birth control implants last a maximum of 5 years. The levonorgestrel is contained on the chip using a hermetic titanium and platinum seal developed by MicroCHIPS. The hormone is released by passing an electric current from an internal battery through the seal, which melts temporarily, allowing a small dose of levonorgestrel to be released each day.
Prolonged fasting “reboots” immune system Results of a new study on mice and a phase 1 trial of humans suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged cells. The study, by researchers from the University of Southern California (USC) in Los Angeles, and published in the journal Cell Stem Cell, is the first to show that a natural intervention can trigger regeneration of an organ or system through stem cells. The team believes the findings could benefit people with immune system damage, for example those who have received chemotherapy treatment for cancer. It could also benefit the elderly whose immune systems are weakened through aging, making them more susceptible to disease. The scientists say prolonged fasting appears to shift stem cells of the immune system from a dormant state to an active state of selfrenewal.
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
supplementREVIEW by: mikeMILLS Prevent and Correct Joint Pain with Natural, Non-Prescription Remedies Millions of people suffer from joint pain and discomfort every day, however there are formulas available that contain a blend of natural supplements and herbs that can relieve pain and help regenerate connective tissue and cartilage. The main ingredients in most joint formulas are Glucosamine, Chondroitin, and MSM. Glucosamine is a precursor to glycosaminoglycans; glycosaminoglycans are a major component to joint cartilage. Chondroitin is often taken in conjunction with glucosamine and has been shown in studies to increase its
effectiveness. Methylsulfonylmethane (MSM) helps to ease tendon and ligament pain and is believed to have anti-inflammatory effects. Shark cartilage contains complex carbohy-
There are natural herbs and enzymes available that act as antiinflammatories and can be taken daily to reduce inflammation and swelling of the joints. drates called mucopolysaccharides which relieve pain and inflammation. Hyaluronic acid lubricates the joints and can even cush-
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ion joints with minimal or no cartilage. A combination of these preventative supplements will
reduce further cell damage and repair connective tissue.
Fast acting over the counter medication such as ibuprofen (Advil) and acetaminophen (Tylenol) are often used to relieve pain, however there are many adverse side effects associated with consuming these products on a daily basis. Ibuprofen can inhibit prostaglandin production; prostaglandins produce the mucus that line the stomach which prevents stomach acid from burning holes into the stomach’s lining resulting in bleeding ulcers. Acetaminophen has been shown in studies to damage the liver in large doses. There are natural herbs and enzymes available that act as anti-inflammatories and can be taken daily to reduce inflammation and swelling of the joints. Holy basil, turmeric, ginger, boswellia, and bromeliad are safe and effective, do not cause adverse side effects, and can be taken every day for pain. Black cherry extract is a natural anti-inflam-
matory which is great for curing gout and relieving pain associated with arthritis. Combining glucosamine, chondroitin and MSM with turmeric, ginger, boswellia, and bromeliad creates a formula that is not only preventative but also corrective in nature. Joint pain and inflammation can be a major deterrent in starting an exercise regime. Make sure to supplement your diet properly with these key nutrients to ensure that your workout is pain free, enabling you to live a healthy lifestyle. 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
richCLEMENTI’S
“Ahhhh, Massage”: A Perfect Practice for Healing the Body and Mind. As a professional competing at the highest level, in one of the toughest sports on the planet, Mixed Martial Arts, I have dealt with my fair share of physical and emotional stress over the years. To complicate things further for myself, I tend to have a very Yin and Yang type personality. Despite my taste for pushing my body and my psyche to its physical and mental limitations, I also crave a level of stillness and balance in my life. To accomplish this, I have often turned to massage therapy to bring calm and peace into my hectic schedule. It is in my opinion
by: melissaBRELAN
that Americans highly overlook the importance of mindful relaxation, for both the benefit of the mind and the body. As a busy, highly stressed society, we neglect to consciously incorporate body work, such as massage, yoga, and meditation into Western Medicine. In preparation for writing this article, I thought it best to go straight to the source for research. As my partner and I went into this experi-
dragon’sCORNER Getting Your “BACK” Into Action garyDRAGON
ence, me seeking out relief for physical pains, and she looking to focus on the mental benefits of relaxation and overall disconnect from a busy life, I was surprised by my own outcome. As the massage started, I began to realize that the relaxation and mental disconnect was what both my body and mind needed. As this relaxation increased throughout the massage, I noticed that these perceived aches and pains also diminished in intensity. I find this mind-body connection phenomenal. The conceptualization of “pain” is so deeply rooted in our society, that we often overlook the holistic connectedness of our minds and bodies. We go straight to physical pain as being the culprit, when possibly, all our bodies need is respite and human touch. Oftentimes, dedicating oneself to a practice of regular massage, meditation, and mindfulness can alleviate a multitude of health issues and pain symptoms. We must remember that “pain” is only a word, and we assign its meaning to our own unique experiences. We are complex beings that require care and balance to achieve complete wellness. Let us remember the healing power of touch and mindfulness next time we are feeling the ‘ill effects and pains’ of life. Let us also share our knowledge of the mind-body connection when we see others that may be in need, whether that be an elderly individual, a young athlete, or someone simply having a bad day. The Continued on Pg. 27 Rich Clementi is a professional MMA, UFC fighter. The owner of Clementi's Gladiators Academy and Rep for IT Flowonix Pain Pumps.
Melissa Breland Recieved her BS in Psychology and MHS in Rehabiltation Counseling. As Certified Rehabilitation Counselor and Menttal Health Professional, she currently provides mental health services throughout the Northshore
We live in an age in which technology allows individuals to achieve more, while becoming increasingly sedentary. Lack of exercise causes poor strength in the abdominal and lower back muscles which can lead to a chain reaction of problems over a period of time, especially in the spine. Every time we pull, push, twist, bend, and stretch the spine or lift a heavy object, we challenge the muscles surrounding the spinal column. The spinal column supports the body and provides the structural framework for muscles and bones in the trunk region. It is a bony framework that protects the spinal cord, which serves as a channel of communication between the brain and the rest of the body. Poor posture and wrong movement patterns can lead to pain and stiffness in the upper and lower back. A vicious cycle of weakness and pain can increase the possibility of injuries like muscle strains and herniated discs. When an injury occurs, the first thing to avoid is fur-
ther motion, since this can increase the severity of the injury. Symptoms such as tingling, numbness, and muscle weakness may indicate involvement of the nerves, and medical advice should be sought immediately. The traditional approach of rest, ice, compression and elevation (RICE) is important during the early stage of injury. The strength and stability of your spinal muscles is one of the most important aspects of your well-being. If you are suffering with back pain and discomfort, schedule an evaluation with us so we can assess your spinal column. We’ll identify the cause and extent of injury and develop a plan to restore you with a healthy and functional spine. Action Physical Therapy will get your “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.
healthyEATS Summertime Shrimp Salad robHOWELL Shrimp salad is a great summertime dish that can be prepared for an afternoon at the beach or just for a quick lunch or dinner. This recipe incorporates mangos that give the dish a very light and fresh taste. It can be spiced up as much or as little with the sriracha sauce. If you don’t have sriracha or can’t find it, jalapeños can be substituted. This holds well in the fridge for a couple of days, so it can made ahead of time and enjoyed later. To Make: Mix the agave, sriracha, and vinegar in a bowl. Next, mix the remaining ingredients into the bowl and stir until well incorporated. Season with salt and pepper to taste, and enjoy! It's best if it sits in the fridge for at least 30 minutes for the flavors to come together.
Ingredients: 1 lb cooked, peeled, and deveined medium shrimp 1 large mango, peeled and cut into 1/2-inch cubes 3 sprigs of green onion, diced 1-2 tbsp coarsely chopped fresh
cilantro (to taste) 1 ripe avocado, diced ½ red bell pepper, thinly sliced ½ cup rice vinegar (seasoned) 1 tsp agave nectar 1-2 tsp sriracha sauce (it's in the Asian section of the grocery) Salt and pepper to taste
Golden Opportunity by: dr kristinSMITH Back to School Book Bag Safety to Prevent Future Problems As we start the new school year, I’ve been asked often about what makes a book bag an ideal one. This answer is always twofold, a book bag’s construction is important, but so is the manner in which it’s worn. In other words, a good book bag can only take you so far if it’s being worn improperly. So, let’s start with what makes a book bag a good one.
Look for backpacks with wide,
padded, S shaped shoulder straps.
Narrow
straps can dig painfully into shoulders and can hinder circulation, causing numbness or tingling in the arms, which over time may cause weakness in the hands. S shaped straps contour to your child's body. Consider the weight of the backpack when empty. For example, a canvas backpack will be lighter weight than leather. Look for backpacks with a waist or chest strap. This will help keep the load close to the body and help maintain proper balance.
Look for
backpacks with a builtin back support.
Make
sure the backpack is not too heavy. Even when worn properly with both straps, leaning forward to compensate for this extra weight can affect the natural curve in the lumbar, or lower back region. Extra weight may cause a rounding of the shoulders and an increased curve in the thoracic, or upper back region. As a result, the student may experience back, shoulder and neck pain. A good rule to follow is to carry no more than 10-15% of one’s body weight. Wearing a book bag properly entails the following: Wear both shoulder straps because slinging a backpack over one shoulder causes a person to lean to one side to compensate for the uneven weight, curving the spine. Over time, this can cause lower and upper back pain, strained shoulders and neck, and even functional scoliosis, or curvature of the spine. Distribute weight evenly across the back. The more spread out a load is, the less strain it puts on any one part of the body. Load the bag so the heaviest items are right next to your back. Snug shoulder straps so the pack fits close to the upper part of your back. The further a backpack’s load is from the back, the more it pulls a person backward and strains muscles between the shoulders. Use the waist belt, and side/chest straps. Keeping the pack close to the hips also shifts “work” to the legs. The bottom should rest in the curve of the lower back and the top
Continued on Page 27
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Have you ever missed a “golden” opportunity? I’ve missed several in my life, but one recent one goes like this: I bought a Go Pro Camera to take on a mission trip to Haiti in order to capture some of the adventure and beauty of that amazing country. A few weeks later I got an email from Go Pro saying they were going public and as a customer I was invited to buy some stock at the initial offering price. I thought to myself, “that’s going to be a good thing.” However, I got busy and forgot about the invitation until I heard on the news Go Pro had gone public and the stock was soaring. Needless to say, I had missed out on a “golden” opportunity. You might be wondering what this has to do with spiritual fitness? Every day we have an open invitation from Jesus Christ to follow Him. However, we get so busy, so hurried, so distract-
ed, and so preoccupied with our own agenda, we miss the most amazing opportunity to follow Jesus! And what is it that we miss out on? We miss out on His wisdom, His guidance, His example, His help, His purpose, and the golden opportunity to invest in things that really matter! We miss out on the chance to make a real difference in this world and even in eternity! There’s no better way to be spiritually fit, than to seize the opportunity daily to follow the Master of spiritual fitness, Jesus Christ. Rom 15:5 May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, Rom 15:6 so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.
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
How individually designed is your nutrition plan? Is it a onesize-fits-all or is it specific to you? For most people, vitamins and supplements are a guessing game we play with hopes that we find what is right for us. We listen to our physicians, read the latest health articles, and mix and match vitamins without knowing how to maximize efficacy or how compatible they are with one another. IDLife emerges as a unique nutrition company with its in-depth personal assessment online. The free assessment factors in lifestyle, such as exposure to sunlight on a daily basis; prescription and non-prescription medication; stress, energy, and fitness levels; and, of course, diet (How much sugar, artificial sweeteners, fruits, veggies and animal protein do you consume?). Your individually designed assessment factors in over 4,000 scientific and medical algorithms to yield a unique result in a twice a day vitamin packet custom made to your nutrition and lifestyle needs. IDLife has literally taken the guesswork out of choosing the right vitamins for you. Sitting down recently with
physicians. Josh and his associate
Josh Rojas, a medical sales rep and an
Wendy Ditta, signed up with IDLife and
IDLife associate, we talked about what
began to take the supplements before
drew him to this specific vitamin compa-
promoting them. Within the first month
ny. Having a strong medical sales back-
of taking the daily a.m. p.m. vitamins
ground, Josh was frequently approached
and IDLife’s meal replacement shake,
with many network marketing nutrition
Josh dropped a pant size and feels amaz-
companies by friends and colleagues.
ing. “I didn’t expect to lose weight. I
Josh felt a responsibility to be involved
just wanted to see if I felt better taking
with a company that is backed by physi-
the products. My energy levels and sleep
cians and medical research. IDLife was exactly what he was looking for: pharmaceutical-grade supplements; a comprehensive health assessment that offers complete
privacy
and
is
HIPPA
Compliant; and a company backed by 20 years of research and development by
by: lisaBOLOGNA
have improved a lot, which helps
scribed nutrition plans from clinics.
free assessment.” To take your
a lot with having a new baby at
“This company makes it so much
free IDLife assessment and see
home.”
more accessible to the average
what supplements you would bene-
Both
feel
an
overall
“This company makes it so much more accessible to the average person that might not have the opportunity or resources to visit expensive clinics for individualized nutrition plans. This makes it available to everyone that takes the free assessment.”
fit from or to learn more about the product
line,
log
ImagineYourIDLife.com
onto: or
IDLife.com/vibranthealth IDLife launched earlier this year out of Frisco, TX. Physicianbased and HIPPA Compliant, the products offer maximum absorption and bioavailability from its products. The full line is also Organic, non-GMO, Gluten-free, and manufactured in nut-free facilities. To join Josh and Wendy in building a brand-new team in this area or to become a customer, contact: Josh (504) 264-6508
improved sense of well-being and
person that might not have the
are eager to share the product line.
opportunity or resources to visit
Wendy says she has spent thou-
expensive clinics for individualized
sands of dollars getting health
nutrition plans. This makes it avail-
assessments
along
with
pre-
or Wendy (504) 615-0014
able to everyone that takes the
<<< Wendy Ditta – 48 resident of Slidell & serial entrepreneur joined IDLife because she believes in the company's vision that everyone regardless of your demographic needs an individualized nutrition plan. Being a woman in her late 40's, Wendy knows the importance of filling nutritional gaps and what wonders it can do for your overall health.
To join Josh & Wendy in launching IDLife in the untouched market of S.E. Louisiana or to be become a valued customer, contact: Josh (504)-264-6508 or Wendy (504)-615-0014.
Keeping Your Dog Fit and Healthy Keeping your dog fit and healthy really is a no-brainer, and yet you're seeing as many unfit, overweight dogs as you see unfit, obese people. And yet there is a simple solution to both problems: combine a healthy, nutritious diet with regular exercise. Feeding and your dog's health and Exercise and your dog's health fitness: and fitness: The sheer variety and amount of dog food that is available in your local supermarket is quite staggering. And for many pet owners it's difficult to know where to start. Should I get the dry food, wet food, food in a pouch, canned food, raw, scraps, homemade or road kill? The short and most useful answer is always buy good quality food for your dog. Would you be content feeding your family or yourself only the very cheapest of food? Probably not. A dog's nutritional needs are exactly the same as ours. A proportionally balanced diet of minerals, vitamins, carbohydrates, vegetable matter and fats are necessary to maintain good health. If you're competent enough to create a nutritious an appetizing daily diet for your dog then go ahead. But if you decide to use the supermarkets' offerings make sure that you only buy the premium brands. Whether you choose wet, dry or canned, find one that your dog likes and stay with it. Any changes from dry, to canned or any other food type should be done gradually to avoid stomach upsets. In general, use the manufacturer's guide, which gives a daily-recommended amount for the size of your pet. Only increase the recommended amount if your dog is looking on the thin side.
All dogs whether they're young or old need exercising. How much exercise a dog needs is dependent on his breeding, his size, and his age. Many owners are led to believe that large dogs need more exercise than small one's. However, with some breeds the reverse of that is true. Every breed of dog was originally bred to do some form of work, ranging from the highly strenuous sled hauling of the Spitz group of dogs, to the agility and intelligence required by a Collie to herd sheep. If you fit the exercise to your dog's breed type you won't go far wrong. For example, Cocker Spaniels were bred to flush out game. So, exercise a Spaniel where there are bushes, bracken, and the scent of game, such as rabbits, birds, etc. Not only does your dog get a physical workout he's also getting mental stimulation in to the bargain. Labrador's and Retrievers love games that involve retrieving: incorporate that in to your walks. Dogs' need to run and play, and off lead activity is better by far than the quick round the block, on the lead, exercise that many dogs are saddled with. Thirty minutes to an hour per day is all that's required to keep your dog in good shape, and it won't do you too much harm either.
There is way too much nonsense going around in nutrition. People don’t seem to agree on anything and trying to make sense of it can be overwhelming. However… eating healthy does NOT have to be complicated if you keep a few things in mind.
Here are a few things that everyone needs to know about nutrition.
Everywhere the Western Diet Goes, Diseases Follow
<<< Most chronic Western diseases are relatively new.They appeared recently in evolutionary history and populations that don’t eat processed foods don’t get them. The truth is… everywhere the Western junk food diet goes, chronic diseases follow. This was well documented by researchers (including the legendary Weston A. Price) in the earlier parts of the 20th century, when many populations were on the brink of Western influence. When these populations abandoned their traditional diet in favor of modern “luxuries” like sugar, refined flour and processed oils, they got sick.They got fat, their teeth started to rot, they became diabetic and started dying from heart disease and cancer. It happened within a few years. These diseases are often referred to as the “diseases of civilization” – which are currently the biggest health problems in the world. Most of them are exacerbated or downright caused by the modern diet.
Refined and Processed Oils Are Extremely Unhealthy Processed seed- and vegetable oils like soybean and canola oils are often mistakenly assumed to be healthy. This is a huge mistake. These oils weren’t available to humans until a hundred years ago, because the technology to process them wasn’t available. Their fatty acid composition is completely different from anything we were ever exposed to throughout evolution, being very high in Omega-6 fatty acids, which can cause problems when consumed in excess. These oils are also loaded with trans fats… which are highly toxic and strongly associated with metabolic problems and heart disease. It is best to eat healthy, natural fats like coconut oil, butter and extra virgin olive oil, but to avoid processed seed- and vegetable oils like the plague.
Many low-carbers believe that carbs are inherently fattening, but this is false. Even though removing carbs can (in many cases) reverse obesity, it doesn’t mean that “carbs” per se caused the problem in the first place. There are many examples of populations that ate a very high-carb diet (with real foods) and didn’t have obesity or other chronic Western diseases. This includes the Okinawans and Kitavans, as well as Asian populations that ate a lot of rice. If you’re just a healthy person trying to stay healthy, then a low-carb diet may be completely unnecessary. Just stick to unprocessed carb sources that include fiber. The prevention doesn’t need to be the same as the cure.
22 www.metrofitnessmag.com August 2014
by: krisGUNNARS
Fat Doesn't Make
You Fat
It seems intuitive that eating fat would make you fat. After all, the stuff that lodges under our skin and makes us soft and puffy is fat. So, eating more fat should make us store more of it. Fat also has more calories per gram than protein and carbs, another reason some people believe fat to be inherently fattening. But the body is much more complicated than that, and this depends entirely on the context. Many studies show that diets that are high in fat (but low in carbs) actually lead to more weight loss than diets that are low in fat but high in carbs.
When it comes to losing weight, protein is the king of nutrients.Numerous studies show that it can boost metabolism (calories out) and reduce appetite (calories in). A high protein diet can increase the amount of calories you burn by 80 to 100 calories per day, because protein requires energy to be metabolized. There is also a study showing that eating 30% of calories as protein made people automatically eat 441 fewer calories per day and lose 11 pounds in 12 weeks, just by adding protein to their diet. If you keep protein high, then you should automatically tilt the energy balance equation in your favour and make it easier to lose weight over the long term.
Sugar is a Disaster… and SugarSweetened Beverages Are The Worst The harmful effects of sugar go way beyond empty calories. It is now known that due to the large amount of fructose, sugar can lead to all sorts of metabolic problems and is strongly associated with the risk of chronic disease.Sugar is bad, but consuming it in liquid form is even worse. Liquid sugar calories don’t get registered by the brain in the same way as solid sugar calories, so the brain doesn’t compensate by eating less of other foods. If anything, sugar-sweetened beverages are the single most fattening and disease promoting aspect of the modern diet. One study shows that the risk of obesity in children is increased by 60% for each single daily serving of a sugar-sweetened beverage. Unfortunately, fruit juice isn’t much better. It is very similar to a sugar-sweetened beverage and the small amounts of vitamins do NOT make up for the large amounts of sugar.
If it's Labelled "No Fat" or "Low-Fat," Then it's Probably Bad For You When researchers and the media started demonizing fat, all sorts of processed foods were put on the market. The problem is, natural foods taste horrible when the fat has been removed from them. The food manufacturers were well aware of this problem, so they added a whole bunch of sugar and artificial chemicals to make up for the lack of fat. Most low-fat foods have had the fat removed, only to be replaced with something much, much worse.
Dietary Cholesterol and Saturated Fat Are Not Harmful In the past, dietary cholesterol and saturated fat were demonized. However… new massive studies have shown there really is no link to heart disease. It was a myth all along. Studies on the low-fat diet still recommended all around the world show that it is 100% useless. It does not lead to longterm weight loss or prevent heart disease or cancer.
Even though nutrition can be extremely complicated, eating healthy is simple. The most important thing is to stick to whole, unprocessed foods that resemble what they looked like in nature. If the ingredients list has more than 5 items or chemical sounding names that you don’t understand, then it’s probably bad for you. Keep in mind that real food doesn’t even need an ingredients list, because real food IS the ingredient.
model: tatumBOUNDS Ifbb Pro OK, it's so simple! You'll do a combination of bodyweight moves and intervals of work and rest. Basically, push yourself as hard as you can for 30 seconds, then rest and repeat. Here's how it works: First, Pick Your Moves Select one exercise per group — just one! — move from each of these groups. (the last group only has burpees — sorry, Charlie, you're stuck with them!)
<<< Group B: Upper-Body Moves: Dips Sit on the edge of your sofa and place your hands on the cushions next to your butt, legs extended out in front of you. Push up with your arms and slide your butt out in front of the edge of the sofa. Then raise and lower your body by bending and straightening your arms behind you.
Group A: LowerBody Moves: Air squats: Stand with feet shoulder-width apart and arms bent with hands at chest level. Push your butt back, as if sitting down in a chair, and slowly lower yourself down until hip crease is below knees, making sure to keep knees behind toes. Stand back up and repeat. Alternating lunges: Stand with feet shoulder-width apart and step out in front of you with right foot while bending right knee. Lower yourself until left knee almost touches floor, then immediately raise yourself back up and return right foot to starting position. Repeat, alternating sides.
Push-ups: Everybody knows how to do these, but in case you've gotten amnesia: Start in plank position, feet and hands on floor with your body straight. Lower yourself down until chest hits floor and raise yourself back up, keeping core tight. If these are too hard, you can scale them and drop to your knees.
Group C: Core Moves: Sit-ups: This is another classic you probably already know how to do, but a refresher: Lay on the ground with knees bent, arms overhead. Swing your arms towards your knees while engaging abs and sitting up. Tap ground between feet with your hands and return to start position. Plank: Facing the floor, get onto hands and toes, keeping arms straight, abs engaged, and creating a straight line from toes to shoulders. If this is too hard, you can lower yourself down to your elbows and forearms.
Pain Corner Continued strength and potency of human touch may just be
• Cancer: Used as a complimentary
the most powerful medicine anyone can prescribe.
treatment alongside traditional Western Medicine,
There are many types and modalities of
massage has been known to promote relaxation
massage and body work. Below you will find some
and decrease cancer related symptomology in
physical and emotional benefits of massage thera-
patients. It has been found to have an effect on
py. Always ask your doctor before you pursue any
reducing pain, nausea, fatigue, swelling, depres-
complimentary therapies for health conditions, so
sion, and improve immune system functioning.
as to ensure the best service for your unique needs.
• Anxiety & Depression: According to WebMD, a review of over 12 studies demonstrates
• Back Pain: Multiple studies show the
a significant impact on relieving symptoms of both
effectiveness of massage on back pain. In fact, a
anxiety and depression. It has been shown to
study from 2003 finds massage therapy worked
lower levels of Cortisol by 50% while increasing
better than acupuncture and spinal modification
neurotransmitters responsible for helping to bal-
for persistent lower back pain- lowering the need
ance brain chemicals and reduce depression.
for pain medication by 36%
Bodywork has been found to provide a holistically
• Headache: Studies find that headache
effective means of decreasing anxiety levels,
also responds well to massage therapy. Massage
while improving sleep, promoting energy, improv-
can decrease the amount of migraines experi-
ing circulation, increasing focus and concentra-
enced, as well as improve sleep habits.
tion, and reducing fatigue. All of these factors
• Osteoarthritis: Following a clinical
play vital roles in overall healthy emotional out-
trial in Sweden, looking at the effectiveness of
look and decreased stress response, thus improv-
Swedish massage on knee Osteoarthritis, partici-
ing wellness and general mental health across the
pants who received one hour massages reported a
board.
decrease in pain and stiffness. The control group experienced no such change.
www.WebMd.com/balance/massage-therapy-styles-and-health-benefits
Chiro Talk Continued touch just below the neck. Encourage your child
may affect your child now and in the future.
to try to make frequent trips to their locker,
Feel free to stop by our office to have your
between classes, to replace books and lighten
child’s book bag evaluated by us. We’d be more
the weight of their book bag.
than happy to help you and your child prevent
Wearing the right book bag in the proper manner can prevent possible spinal issues that
Group D: Burpees: Burpees From a standing position, quickly drop your body to the floor by kicking your feet behind you and touching your chest to the ground. As fast as possible, bring your feet back under you and finish the movement by jumping into the air & clapping hands overhead.
Now, Crush Your Workout: You'll do three rounds of your four moves (whichever exercise you chose from group A, group B, group C, and then those super-fun burpees). Do as many as you can of the first move in 30 seconds, then rest for 30 seconds before moving on to the next group. Go through all four groups for a total of three times. The total workout should only take you 12 minutes — but you'll be spent by the end. Work at a pace where you can keep moving for the entire 30 seconds — just do as much as you can in that time, and as you get fitter, you'll see your total reps skyrocket. And guess what? After a measly 12 minutes, you're done! But thanks to the high intensity of this speedy routine, your body will keep burning more cals for hours to come.
future spinal problems.
Mixed martial arts is a full-contact sport that combines different fighting styles, including karate, boxing, kickboxing, wrestling, Vale Tudo, Muay Thai, and Brazilian Ju jitsu. MMA fighters battle it out in a cage, where they are allowed to punch, kick, grab or do anything else to their opponents to win. This reflects the sport’s Brazilian fighting roots of Vale Tudo, which translates into English as “anything goes.” But to those who are actually in the business, the definition goes far deeper than one might imagine.
<<< Rich Clementi, UFC veteran and owner of Clementi’s Gladiator Academy, explains his own beliefs on the sport. “MMA is one of the greatest learning tools and experiences. Those who are in the sport experience both success and failure, and both are necessary to understand what it’s really about.” Rich says that MMA teaches true grit, which he defines as the ability to not let outcomes affect work ethic. He is concerned that because so many organized sports today eliminate failure by encouraging the “everyone is a winner” attitude, our younger generation may miss out on the benefits of learning how to get back up after being knocked down. “In MMA there is always a winner and a loser. That’s what it’s all about.” With over 80 professional fights in his career, Rich knows quite a bit about both. As the CEO of No Love Entertainment, Rich has also promoted over 80 fight events all over Louisiana and Mississippi, in places such as the Superdome, the Baton Rouge River Center and in over 13 different casinos. “The events are always a breeding ground for raw talent, and some very well-known fighters have passed through these doors.” Rich says he has enjoyed working with Alan Belcher, Tim Credeur, Shawn Jordan, Dustin Poirier, Jorge Gurgel, John Dickson, Kyle Bradley, Robert Emerson and his personal favorite, Melvin Guillard. For the past 10 years Rich has taken great pride in giving guys a platform to showcase their talent and hone their skills. He remembers a time when MMA was not as widely known or accepted. The sport has gained quite a bit of momentum since then and now nearly everyone knows about it.
Even though thousands of people have enjoyed these shows over the years, No Love Entertainment will present its final show on Saturday, August 23, at the Northshore Harbor Center in Slidell. For the finale show, Rich says fans can expect one of the greatest events ever. This will bring closure to the Road to Glory tournament, which started with 16 of the best
145 JC Pennington (UFC Gym B.R) vs. Bobby Hill (Dixon’s Dungeon) 135 Chris Pham (Gracie United) vs. Clay Burns (Global Fitness) 155 James Montano (Mid-City MMA) vs. Lincoln Bond (Dixon’s Dungeon) 155 Zach Fears (CGA) vs. Robert Dunn (Gracie United) Prelims: 145 Jatory Evans (Mid-City MMA) vs. Troy Voth (The Academy) 170 Willis Boudoin (Gold Dragon) vs. Seneca Joseph (CGA, G.A Lafayette) 155 Will Carroll (CGA) vs. Brett Theriot (Team Extreme) 135 Cody Legendre (CGA) vs. C.J Spears (UFC Gym B.R) 135 William Prather (Mid-City MMA) vs. Sammy Lua (Global Fitness) 170 Greg Walker vs. TBD 205 Patrick Thompson (Team Extreme) vs. TBD 185 Joc Bernard (UFC Gym Baton Rouge) vs. TBD
local fighters and is down to the final two. The main event will be Michael McDonald from Gracie United vs. Justin Prescott from Port City MMA, and the winner of the tournament will take home a brand new motorcycle from Friendly Power Sports. Fans can check out the fight card to see other favorites at this event.
Rich has not publicly announced his reasons for this being the final show, but he plans to make a statement at the event. He says, “Just like a good book, every story has an ending.” And this is an ending that fans will not want to miss!
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