NFit Man January/February 2013 by NFit Magazine

NFitMan THE LOW DOWN ON TESTOSTERONE

A MAN’S GUIDE TO FITNESS

JANUARY / FEBRUARY 2013

MAKE YOUR DIET A LIFESTYLE

STRESS PROOF YOUR LOVE LIFE

DANCE KING

LEE RIOS

TALKS SALSA, SEMENEYA AND HOW IT ALL BEGAN

TURN YOUR HABIT INTO A LIFESTYLE

STEPS

TO YOUR FITNESS REVOLUTION WHY YOUR LOVE LIFE ISN’T WORKING

Calling all RunneRs To The...

suPeR bowl sunday Feb. 3, 2013 at 10:00 am The race starts & ends at The Commander’s house near heb headquarters 645 South Main Avenue

(parking entrance on E. Ceasar E. Chavez Blvd. between S. Main & Pancoast St.)

Route: Beautiful 7K (4.35 m) technical route along the River Walk (route includes ramps and stairs)

entry info:

Individual entry:

$15 until Jan. 23 Jan. 24 - event day $20

Team of 7 entry fee:

For more info or to sign up visit: www.transplantsforchildren.org or call 210.949.1212

$70 until Jan. 23 Jan. 24 - event day $140 Gift bags to runners registered by Jan. 31, 2013. **Free training guide to runners registered by Jan. 1.

Our mission is to assist young organ and tissue transplant recipients and their families in effectively coping with the emotional, financial and social challenges, which arise before, during and after transplantation.

also sPonsoRed by:

Stay for the fr ee heated post-race tailg ate party! • music • games • food & drin k • vendors • prizes for te am entries • fastest • costumes

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NFIT MAN JANUARY / FEBRUARY 2013

NSIDE BUSINESS

JANUARY / FEBRUARY 10 FEATURE

- New Balance San Antonio

12 A BETTER YOU

- Is It a “Diet” or “Lifestyle” Change? - What Are My Endurance Golas for 2013?

20 SENIOR MEN’S FITNESS

- Senior Men’s 2013 No. #1 New Year’s Resolution

22 CORPORATE WELLNESS

- Fit Management Equals Fit Employees

24 PREVENTIVE MEASURES

- Deer Antler Extract - The Low Down on Low T - Trading Pharmaceuticals For Neutraceuticals - Your New Recipe For 2013 and Beyond - Get the Wheels Turning Early

34 EXPERT TALK

- Ask the Experts

38 RELATIONSHIPS - Do You Exude True Confidence 40 MIND, BODY & SOUL

- 5 Ways To Reach Your New Year’s Success

42 FINANCIALLY FIT

- Financially Fit - Is Your Tax Preparer a Financial Fit

46 FIT FOR STYLE

2013 CONTENTS

- Drew Shore & Quinton Howden with the San Antonio Rampage

50 FOODIES

- Gluten-Free Restaurants

52 NONPROFIT

- San Antonio Cocktail Conference 2013

54 EVENTS

- NFit Fitness Fair - San Antonio January/ February Fitness Events

INTERNATIONAL SALSA SENSATION

LEE RIOS

OPENS UP ABOUT FITNESS, FOOD AND FINDING HIS RHYTHM.

16 NFIT MAN JANUARY / FEBRUARY 2013

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Need multimarket reach? Let NSIDE get you there via NSIDE Austin and NSIDE Corpus Christi. Contact us today at 210.298.1761 for multi-market and/or multimedia print and online advertising programs.

NFitMan JANUARY / FEBRUARY 2013

PUBLISHER LIZ WHITTAKER

EDITORIAL DIRECTOR KELLY HAMILTON

CREATIVE DIRECTOR ELISA GIORDANO

GRAPHIC DESIGNERS KAYLA DAVISSON DAMARIS FIKE

ACCOUNT EXECUTIVE C.J. GEORGE

EXECUTIVE ASSISTANT ASHLEY GRAY

ADMINISTRATIVE ASSISTANT JOSE D. MUNOZ

CONTRIBUTING WRITERS

DR. GUY BANTA ANGELA BROWN SEAN BURTON MELISSA CADY, D.O. JENNIFER FRITZSCHING-RULON, MS DARRELL JOHNSON LENORE KAISER DR. NAVEEN KELLA DR. STEPHEN MAY LAURIE PICKEI DR. DAISY RAMIREZ-ESTRADA LUIS SANTIAGO AARON SEAMAN DR. CHARLES WEBB

PHOTOGRAPHER MICHAEL GIORDANO BRANDON GRENIER

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For advertising information, please call 210.621.7301 or email liz@nfitsa.com.

For editorial comments and suggestions, please send emails to kelly@getnside.com.

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SIDENSIDENSIDENSIDENSIDENSIDENSIDENSIDENSIDE 8 NFIT MAN SEPTEMBER / OCTOBER 2012

TO REACH US: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630 Copyright © NSIDE Media Productions All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.

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SAN ANTONIO, TX 78249

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STUDIO NFIT MAN SEPTEMBER / OCTOBER 2012

 FEATURE

NEW BALANCE

SAN ANTONIO

GETTING SAN ANTONIO MOTIVATED AND MOVING BY LAURIE PICKEI

AS SAN ANTONIO GROWS, so do its health and wellness problems concerning diabetes and obesity. Fortunately, there are those who want to take steps to fight these diseases. Among them is New Balance San Antonio Owner Rob Kaufman. With three locations in the San Antonio area, New Balance is committed to educating the public about the importance of a proper fitness plan, the right shoe fit, and offering comfortable and therapeutic options for those battling diabetes and obesity. The shocking truth is that the Center for Disease Control and Prevention has reported that nearly 66 percent of the adults in Bexar County are overweight. A critical step forward in reducing this statistic is to get people motivated and moving. And this is where New Balance San Antonio excels. New Balance San Antonio offers the best in customer service by providing custom shoe fitting, conducted by certified specialists. By providing a wide range of sizes for all ages, New Balance San Antonio is focused on sharing the difference the proper fitting shoe can make in a one’s life.

THE PERFECT FIT

The moment you walk in the store, the New Balance San Antonio staff is eager and willing to help their customers find the perfect shoe. The fitting process is facilitated by the iStep machine. Located in-store, this patented digital foot scanner registers the measurements necessary for optimal comfort, support and body alignment in less than 30 seconds. New Balance also employs certified pedorthists –health care professionals who specialize in the use of footwear and supportive devices to address conditions that affect the feet and lower limbs. Using the data collected from the iStep machine, these specialists and the Procare certified employees at New Balance San Antonio are able to determine the best kind of shoe for any lifestyle. “It is paramount that an obese customer be fitted by an expert,” says Kaufman.

NFIT MAN JANUARY / FEBRUARY 2013

“If not, they are potentially compromising their musculoskeletal system which is already in jeopardy.”

FACING THE OBSTACLES

According to the CDC, obesity is a contributing cause of many other health problems, including heart disease, stroke, diabetes and some types of cancer. These are some of the leading causes of death in the United States, and while diabetes may be the seventh leading cause of death in the U.S., it is the fourth leading cause of death in Bexar County. New Balance San Antonio proposes relief options for those who suffer from complications of obesity, including diabetes. “Many of the obese population unfortunately also suffer from diabetes which necessitates a totally different approach, as they require special footwear,” Kaufman adds. These customers face specific needs and their feet require additional attention. Some complications include strain, ulcers, calluses and even amputations due to poor circulation, and New Balance San Antonio hopes to reduce or prevent such problems through proper therapeutic footwear.

THE SHOE MATTERS

The importance and passion New Balance San Antonio places on finding the right shoe and promoting healthy, fit living comes full circle through the referrals they receive from area physicians in multiple fields. By working closely with patients and physicians, New Balance is able to fulfill footwear and insole qualifications that diabetes patients search for. San Antonio Podiatrist Dr. Ed Davis, DPM, FACFAS, stresses this point. “Diabetes-related foot complications are a leading cause of hospital admissions,” he says. “A large percentage of diabetic foot problems are preventable with good professional diabetic foot care and shoes designed to protect the diabetic foot.” New Balance San Antonio recommends

THE CENTER FOR DISEASE CONTROL AND PREVENTION HAS REPORTED THAT NEARLY

66%

OF THE ADULTS IN BEXAR COUNTY ARE OVERWEIGHT. diabetic shoes (often referred to as extra depth or therapeutic shoes) which are designed to reduce the risk of skin breakdown in diabetics with co-existing foot disease. These shoes might also be prescribed by a physician and fit by a qualified associate. “Our fit experts experience a sense of pride when their efforts result in greater mobility and comfort when they work with an obese customer,” mentions Kaufman. Additionally, diabetic shoes must be equipped with a removable orthotic (shoe in-

serts, arch supports or shoe fillers). The shoes and custom-molded inserts act as a preventative system which helps diabetics avoid foot injuries and improve mobility. Dr. Davis goes on to mention that, “prevention of diabetic foot problems involves good control of blood sugar levels, periodic professional inspection or examination of the feet to ensure that there are no potential issues that can lead to foot injury, and the right shoe gear. New Balance San Antonio has a good selection of shoes that can help protect the diabetic foot coupled with a well-trained staff to guarantee that diabetic patients are getting the optimal fit.” With all of the challenges diabetics face, it is New Balance San Antonio’s objective to minimize their concerns about suitable footwear. Area physicians and the New Balance San Antonio team encourage diabetics to discover the difference the appropriate shoes and insoles can make in their daily lives and mobility.

EARLY PREVENTION

Adults are not the only ones suffering from obesity and diabetes. In fact, preventing childhood obesity is essential to reducing the percentages of adults in San Antonio that will suffer from obesity and diabetes. The CDC reports that approximately 12.5 million children and adolescents in the U.S. ages 2 to 19 years are obese. To combat these statistics, New Balance San Antonio is making efforts to get kids off the couch and active. Most recently, New Balance partnered with the Witte Museum as presenting

sponsor of their Annual Boot Scoot & 5K Run. In addition to promoting fitness, the proceeds from the Boot Scoot & 5K Run go to funding student field trips to the museum for local schools. New Balance San Antonio is also passionate about its involvement with Girls on the Run– a national program with a council in San Antonio that encourages young pre-teen girls to develop healthy lifestyles through running. The fight against obesity and diabetes is not easy, but it is important to recognize the alarming problems they present for the San Antonio community. New Balance San Antonio encourages its customers to find the right shoe, enroll in a fitness program or enlist the help of a trainer, and most importantly, get moving. Through these lifestyle changes, San Antonians will pave the way to a fit, healthier and more motivated future for generations to come. ■

About New Balance San Antonio: Founded in 2002, New Balance San Antonio has been the Alamo City’s premier athletic shoe source, offering a variety of footwear and attire that provide the perfect fit for healthy living. With three locations in the San Antonio area— The Strand, The Forum and Quarry Village— New Balance San Antonio is the go-to place for your athletic shoe needs because “when your feet feel good, your whole body feels good.” For more information, visit www.facebook.com/ NewBalanceSA and www.newbalancesa.com. NFIT MAN JANUARY / FEBRUARY 2013

 A BETTER YOU

IS IT A “DIET” OR A

“LIFESTYLE” CHANGE?

LEARNING HOW TO ADJUST YOUR LIFE ONE MEAL AT A TIME BY JENNIFER FRITZSCHING-RULON, MS

tkins Diet. Zone Diet. Paleo Diet. Slim Fast Diet. Nutri-System Diet. South Beach Diet. Weight Watchers Diet. Jenny Craig Diet. They all have one common word…DIET. According to Dictionary.com, a diet can describe as a “food and drink considered in terms of its qualities, composition and its effects on health.” An example of this definition is “Milk is a wholesome item of a diet.” Or another way to describe a diet, according to dictionary.com, is “a selection or a limitation on the amount a person eats for reducing weight.” An example of this is “No pumpkin cheesecake for me, I am on a diet.” If you did a survey of 100 people asking them what is the definition of a “diet”, how many people would say the first definition and how many would say the second definition? My guess

NFIT MAN JANUARY / FEBRUARY 2013

is that most of the people would say that the definition of “diet” is a limitation of a certain food to reduce weight. The CBS News website stated that about 45 million Americans diet each year. People in the USA will spend $1 billion to $2 billion per year on weight-loss programs. When people think of “diets”, they tend to think about the diets above. Weight Watchers teaches you how to eat properly, weigh out your food, go to weekly meetings and weigh yourself…in other words, keep yourself accountable. Paleo Diet is a “diet” that concentrates on people eating meats, vegetables, fruits and good fats (avocados, nuts, olives, etc.), what the Cave Man had back in the Paleolithic Days. The Slim Fast Diet is drinking a shake for breakfast, lunch and then having a sensible dinner. Every January, people are looking for their

New Year’s Resolutions. They want to go on a diet and lose 10 lbs. by March. They want to get stronger. They want to run a 5k or a half marathon. They want to lose 50 lbs. with “Fill in the Blank Diet” by August for their class reunion. There are thousands of New Year’s Resolutions every year…some of those resolutions work…some of them do not. So, here is a question as a health coach and a fitness coach that I ponder every day. Why do Americans go on a diet? Why do people start their diets in January or on a Monday? Why do Americans keep going on a diet…lose the weight for their class reunion, only to put it back on again within three months? Here is the answer that you all have been waiting for - there is no need to go on a diet every January or Monday or to get ready for a class reunion. It is a very simple thought:

RESEARCH SHOWS THAT IT TAKES

21 DAYS TO DEVELOP A HABIT.

Let’s make YOUR LIFE BETTER through YOUR LIFESTYLE. As a health coach and a fitness coach, I feel that when people go on a “diet” they tend to limit themselves on all types of food. No breads, pastas, chocolate, chips, alcohol, sugar, cookies, etc. but what happens is that when people pull back ALL the food that they like, people will tend to overeat the things that they were not able to eat on their “diet.” If you look at your “lifestyle”, then why can’t you occasionally have a piece of chocolate after dinner or a piece of pizza? People who are looking to lose weight, to start an exercise program, to stay off medications,or to sleep better need to look at improving their lifestyle. Research shows that it takes 21 days to develop a habit. This can be 21 days of exercising, 21 days to eat healthy,

u v

Don’t feel overwhelmed…this isn’t a diet, it is a lifestyle change.

The basics:

Make time for YOU…your family and friends need you around! It is time to take CHARGE of YOUR LIFE and your LIFESTYLE!

a) Make a grocery store list. Don’t go in when you are hungry. Stick with your list. Stay around the perimeter of the grocery store. b) Read and understand labels. c) Every time you sit down to eat, ask yourself: where are my Carbohydrates, Protein and Fat? d) Five moderately-sized meals a day (Breakfast, snack, lunch, snack and dinner) e) Look at your daily duties and find a time to workout!!! • Five times 30 to 45 minutes a day! • Break it up if you have too! As a coach, I care about people and their lifestyles. I want people to be around for their kids and their grandkids. I lost my Dad way to young (61 years old) and he only held his granddaughter one time. I couldn’t save or take care of my Dad but maybe my words of advice can help YOU!!! ■

• Group Training • Sports Specific Training • Injury Rehabilitation • Nutritional & Diet Consultation

Photo by: Arturo Trevino

21 days to take a multi-vitamin and fish oil, etc. When you start your new lifestyle, you need to have a good attitude and tell yourself that you need to try this for 21 days. Remember this isn’t a diet that will get you to lose 10 pounds before your class reunion; this is a lifestyle change that will get you to lose 10 pounds and keep it off after the class reunion. So, you may ask…where do I even begin? When I put on nutrition seminars and talk about eating and changing your lifestyle versus being on a diet, I tell people these things:

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Jennifer Fritzsching-Rulon, who recently received her Master Degree in Kinesiology at UTSA, has been a USA Triathlon Level I Coach since 2000. She has coached many athletes to their first Ironman, along with athletes getting ready for marathon, sprint triathlons and 70.3 Half Ironman. Jen has done numerous triathlons and is a 4x Ironman Triathlete, along with participating in CrossFit and CrossFit competitions. Jen just recently put together a “Complete Fitness Challenge” for a group of 20 people at a medical office. Within those 8 weeks, they lost over 110 lbs. If you are interested in Coach Jen for her coaching with a triathlon, marathon or a Complete Fitness Challenge for your office, contact her at www.jenrulon.com. NFIT MAN JANUARY / FEBRUARY 2013

ď Ż A BETTER YOU

WHAT ARE MY ENDURANCE

GOALS FOR 2013? PICKING AN "A" EVENT BY JENNIFER FRITZSCHING-RULON, MS

AS ATHLETES, we are always striving to be our best. We look at our 5k times, halfmarathon times and Ironman times and are always thinking...how can I improve? How can I get faster? Do I need a new bike? New shoes? And as athletes, some of us want that quick fix. While the quick fix may work for a short period of time, athletes need to look at their long-term goal while also having some short term goals in mind. Many athletes train for a specific event or competition. For an example, a triathlete may try to qualify at an Ironman event for the World

NFIT MAN JANUARY / FEBRUARY 2013

Championship Ironman in Hawaii, an Olympic lifter may peak to qualify at the Olympic Trials hoping to qualify for the Olympics and a runner may peak at a marathon trying to qualify for The Boston Marathon. These endurance athletes and strength athletes are doing something called periodization. Historically, periodization became popular at the time of the ancient Olympics. Athletes have a very simple logical of training; they train to compete for pre-Olympics and Olympics and then a little bit of R-n-R. Using this kind of periodized training, athletes plan their whole year

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around specific events. An athlete’s year can be divided into a prep phase, base phase, build phase and peak phase. Leonid Matveyev, a Russian professor, started analyzing how the Soviet athletes trained for the 1952 Olympic Games. His work, which scientifically validated periodization, showed that an annual training plan (ATP) should be divided into phases of training with each phase having a specific plan (increase endurance, increase strength, etc.) within that ATP. Each week/phases was then broken down smaller training phases called "macro-cycle"

ATHLETES NEED TO LOOK AT THEIR LONG-TERM GOAL WHILE ALSO HAVING SOME SHORT-TERM GOALS IN MIND.

(2-6 week duration) and "micro-cycle" (one week of training). Tudor Bompa, a successful coach who emphasized periodization with his athletes, realized that most athletes don't peak for one event anymore. There are double peak and even triple peak periodization. When Bompa was coaching rowers and using the mono-cycle, peaking for one event, he realized the athletes were peaking about a month before the World Rowing Championship. This is when Bompa discovered "bi-cycle" or "double-peak" annual plan. As a coach, I have seen a lot of athletes picking races left and right and not really having a plan for the triathlon/running season. These athletes will pick five or six major races for the season but never consider how to peak specifically for any of the races. For example, one athlete wanted to do a marathon, a 50k run, two Half Ironmans and an Ironman in the same year. After we chatted this is what we came up with:

your nutrition, or a tune up for an “A” race. “C” races should be carefully selected because “C” races, athletes tend to get injured, tired or unmotivated. Going back to my athlete race schedule for 2013 and 2014, this will be the breakdown of her race schedule, with adding some additional races:

January 2013 - Marathon with some friends March 2013 - Prickly Pear Trail Run June 2013 - 70.3 Half-Ironman in Kansas October 2013 - 70.3 Half-Ironman in Austin June 2014 - Ironman-CDA, Idaho

Goal setting is a great tool to have when you are training specifically for certain races. As athletes become more competitive, they tend to over train AND over race. As a triathlon coach for over 12 years, I have seen that quite a bit. With just a little bit of guidance, any athlete can ACHIEVE their goals that they have set for them…all you have to do is pick that “A” race for 2013! ■

What I was seeing is that she wanted to accomplish all of these goals, which she was excited about. I explained that for her to “peak” for a certain event, she needed to spread out her goals throughout a season. We are training her for a double-peak annual plan in 2013 and a mono-cycle annual plan in 2014. As coaches, we tend to organize an athletes training plans by “A, B, C” races. The “A” race is the most important on the schedule and the training plan is designed around them. Some athletes only want one peak, while others may want two to three “A” races. If you have two “A” races, then you need to have one early in the season and try to have one at the end of the season, when fitness is at the highest of the year. “B” races are important, since you want to do well at them but you will not “peak” at these races, since they are not as critical as the “A” race. “C” races are mostly done for experience, hard workouts, test your skills and

January 2013 - Marathon with some friends “C” Race March 2013 - Prickly Pear Trail Run “C” Race June 2013 - 70.3 Half Ironman in Kansas “A” Race October 2013 - 70.3 Half Ironman in Austin “A” Race February 2014 - Live Strong Marathon “B” Race April 2014 - Long Course Duathlon in San Angelo - “C” Race June 2014 - Ironman-CDA, Idaho - “A” Race

“You are never too old to set another goal or to dream a new dream.” - C.S. Lewis Jennifer Fritzsching-Rulon, who recently received her Master Degree in Kinesiology at UTSA, has been a USA Triathlon Level I Coach since 2000. She has coached many athletes to their first Ironman, along with athletes getting ready for marathon, sprint triathlons and 70.3 Ironman. Jen has done numerous triathlons and is a 4x Ironman Triathlete, along with participating in CrossFit and CrossFit competitions. Jen is a CrossFit coach and implements CrossFit training with her triathletes. If you are interested in Jen and her philosophy on coaching and life, go to www.jenrulon.com. NFIT MAN JANUARY / FEBRUARY 2013

 COVER STORY

INTERNATIONAL

Salsa King

NFIT MAN JANUARY / FEBRUARY 2013

Lee Rios ON STAYING TRUE TO HEALTH THROUGH PASSION

USING THE ART OF SALSA TO PROMOTE HEALTHIER AND LASTING LIFESTYLES BY AARON SEAMAN PHOTOGRAPHY MICHAEL GIORDANO

THE HOLIDAY SEASON has come and gone, and as scary as it seems, summer will be here before we know it. Many of us will make the same resolution to get back in shape, go back to the gym and blow the dust off of our running shoes. We can do this, right? Well, not so fast. Inevitably, many of us will also fall back into the same routine: hit it hard for the first few weeks and then slowly fall back into bad habits and old routines. In fact, the very definition of insanity (my definition anyway) is to do the same thing over and over but expect different results. A big problem for many people is that our routines at the gym don’t do much to feed our social needs. We run alone, we swim alone, we bike alone, we lift alone. Even if we are fortunate enough to have a partner, we are still performing the exercise alone and, to be brutally honest, it also just isn’t very fun. Enter Lee Rios, the man with the contagious smile and infectious personality. Rios has studied, taught and performed Salsa as well as many other traditional Latin dances for over 20 years, and he wants you to know that you can get in shape and have fun doing it. In fact, he promises you will have so much fun doing it that you won’t even think of it as exercising. Impossible, you say? Believe it. Rios is the founder and director of Semeneya Dance Studio, which for the past thirteen years has been synNFIT MAN JANUARY / FEBRUARY 2013

“

SUCCESS IS ABOUT FINDING A WAY TO CONNECT YOUR FITNESS AND NUTRITION ROUTINE WITH YOUR PASSION.”

NFIT MAN JANUARY / FEBRUARY 2013

onymous with salsa dancing and hot Latin rhythms. A former military brat, Rios is of Puerto Rican descent, but wasn’t necessarily born doing the merengue. In fact, his former path may not have included dancing at all as he was following his father’s footsteps into the military. The 35 year-old entrepreneur came to San Antonio after leaving Officer Candidate School. As a student at the University of Texas at San Antonio, Rios started dancing full time, first doing choreography for different Tejano artists, such as Stefanie Montiel. He would dance at local venues and entered different local competitions and would often get approached to teach. So, Rios started teaching informally, using his apartment as a studio. In 1999, a man named Petronio Ortiz approached Rios about organizing his lessons to become more formal, more of a business. Before he knew it, his classes started to boom with over 20-30 students attending per class. With his future becoming more clear, Rios’ entrepreneurial drive and spirit started to kick in and he began looking at larger venues to accommodate more students. Enter Semeneya, which helped Rios realize his dream by combining his love of teaching and dance with the ability to operate his own business, as well as have the flexibility to look at other business models. Today, he travels the world teaching and performing in festivals in countries such as France, Belgium, India, Mexico, Russia and the United Kingdom. With all of his travel and performances, fitness plays a critical role in Rios’ life. Admitting that if not for his role in dancing, he would find it challenging to be as healthy or as focused. Rios’ love of dancing and his booming business really forces him to eat better, treat himself healthier and take better care of himself. “When I am doing workshops or performing in front of crowds, I really need to look my best. I don’t think people would take me as seriously as a performer or teacher if I didn’t.” It was Rios’ entrepreneurial vision that led him to develop a holistic approach for his students. Deciding to partner with Chrystopher Niven, a successful nutrition business owner, helped make Rios more cautious about what he was eating and drinking. Rios credits much of his own success to working (and working out) with Niven, as well as Rios’ best friend, Wesley Baerga, who also works out with him and as well as advising on his business strategies. The three friends find success in a group approach, especially with holding each other accountable for their individual and collective goals. In early November, 2011, Rios went on a cruise where he was performing and doing workshops, and could have easily slacked off. With Niven there with him, he was better able to stay focused on being healthy, including avoiding the buffet lines on the cruise ship and giving up sodas (a big temptation for him). Not giving in to the delectable temptations allowed him to come back looking better than ever. “When I first met Rios his lifestyle was characterized by a lot of poor choices, such as eating late, a sporadic eating schedule and not eating or drinking the healthiest choices,” Niven explains. “When Rios started to focus on his nutrition and lost 20 pounds, he also helped get his students on the right path which ended up having a beneficial impact on everyone. His results really ended

up helping us reach more people and showing them a real world example of how diet and exercise combined could have a positive impact.” Rios says that dancing really is the reason that he stays fit, as it is his love and passion. With all of his travels, he confesses that it is hard to come back home and see how unhealthy we are as a community, especially compared to other people around the world. He gives an example with regard to portion sizes around the world, and how portions here are much larger than you would find anywhere else in the world. “As a professional, image is important and it is something that we are used to taking for granted. For me, if I am going to be respected as an international dancer and instructor, I need to take care of myself, look my best and serve as an example for others.” Most of the people who come to see him, benefit from all the new facets of his business. Dancing, exercise, nutrition and he loves to see the results. “I see my students each week, see the positive change they are going through and know we are doing something good.” Having been there himself, he knows that one of the biggest obstacles people face when going to a gym are the fact that they go and work out alone. Even in classes, people are doing their own things and not truly interacting with others, which goes against our social nature as humans. “People go to the gym to workout and then leave. They are not there to be sociable, and inevitably most tend to slack off because they simply aren’t having fun. There is no social aspect.” With Rios, people join him to learn to dance, not to necessarily workout, but they end up working out because of the physical nature of dance. To top it off, they have an amazing time sharing with the other people there, and end up spending more time dancing (exercising), which promotes even better health. This is what he truly loves and takes great pleasure in. “There is great

energy, people come with friends and families, and leave growing that circle. Now, due to demand, we are creating social events such as Salsa congresses, cruises and other events that continue to encourage people to keep at it,” Rios states. An average class, which can last anywhere from one to two hours, can burn between 500 to 1000 calories. Dance socials last a few hours, with nonstop dancing, so you can imagine the extended calories that can be burned. Instructional classes can be a little slower for those looking for a quick burn, but they lead to the socials where you dance and have fun for hours. In fact, Semeneya features Salsa Tuesdays at the studio with an instructional class from 7 to 9 pm, immediately followed by a social from 9 to 11 p.m. and have anywhere from 90 to 120 students. In fact, the classes have been so successful that Rios is planning to start franchising Semeneya Dance Studio. What about those of us with two left feet and no rhythm? Rios says all are welcome and that most classes have introductory levels, including great instructors who encourage more advanced students to help others. They preach a zero tolerance policy as far as rejecting people who may not be skilled dancers, so no worries about rejection. “Anyone, regardless of skill, can enjoy and have fun,” Rios says. As is his nature, Rios is both humble and generous in sharing praise for his success. He mentions several people who have helped him along the way, either playing a role with Semeneya or having an impact on him personally. People such as his dance mentor Troy Anthony Spooner, business supporters Becky Dukes, Tina Kosikowski, and Brian Gomez, or his friends Wes Baerga and Chrystopher Niven, each has a place in both his heart and in the success of Semeneya. He also credits his wife of two years, Brenda, and his three children, Meleana, Xarian Lee and JazzLee, for truly being his inspiration. He spends a lot of time looking

for the best instructors, and admits the right instructor can have a major impact on the success of the classes. Kenny Del Toro, Krisitina “CoCo” Gunn, and Maria Padilla are some of Lee’s most popular instructors and make the classes enjoyable. Thanks to his success, San Antonio will host one of the major Salsa events in the country, the BIG Salsa Festival. He is cautious in accepting praise about Semeneya, and is quick to point out that Semeneya isn’t about one person, but rather it is a community of people who are creating a healthier lifestyle through dance. Rios truly lights up when he contemplates the future of Semeneya Dance Studio and the positive impact that Salsa and a healthy lifestyle can have on

others. “Success is about finding a way to connect your fitness and nutrition routine with your passion,” Rios shares. “It really is that simple. Without passion, you will fail. With Semeneya, our goal is to help fuel that passion, and the rest will take care of itself. It no longer becomes working out or an obligation, it’s about doing something you love.” ■

For more information about Lee Rios or Semeneya Dance Studio, visit mysemeneya.com. Semeneya Dance Studio is located 12066 Starcrest, Bld. 2, ste. 210, and they can be reached at 210-651BEAT.

NFIT MAN JANUARY / FEBRUARY 2013

 SENIOR MEN’S FITNESS

SENIOR MEN’S 2013 NO #1 NEW YEAR’S RESOLUTION:

“REDUCTION OF STRESS IN MY LIFE” BY DR. GUY BANTA

IT IS THAT TIME AGAIN in the year when we frequently make those “New Year’s Resolution.” How easy it is to make them; however, adhering and keeping them is another. As we age as men there are noted medical conditions that are either inevitable because of our increasing age, or susceptibility to them is greater. Medical conditions that are known to be very responsive to “Stress of Life” in particularly Senior Men are: diabetes and heart disease, depression, altered immune response, reduction in neuronal (cognitive) function, decreased energy, weight gain, sleep disturbance, weight loss, decreased sexual behavior (lowered Testosterone); all exacerbated by CHRONIC STRESS. The physiology of stress presents immediate, intermediate, and prolonged effects on the body. The importance of understanding this physiology becomes evident when necessary steps are needed to be taken to deal with the symptoms they produce. Stress events contribute to the onset of disease; worsen the symptoms of a current disease; and can cause the relapse of disease in recovered individuals or the reoccurrence of symptoms where diseases are being controlled. The medical literature reports numerous findings linking disease and stress. Some estimates say that 40-80% of all visits to the doctor may be directly related to stress. Directly involved with stress is the nervous system, the endocrine system (body energy levels) and the immune system (fights off infection). During stress (physical or emotional) the “fight or flight” sympathetic nervous system releases Epinephrine (popularly known as Adrenaline) and Cortisol. While epinephrine prepares the body for high performance, it weakens the immune system. Some side effects can include headaches, tachycardia (significant increase in heart rate), hypertension, palpitations, tremors and difficulty in breathing. Cortisol stimulates the production of extra nutrients such as glucose and fatty acids to help cope with the stress. However, raised cortisol levels are associated with a suppressed immune system, heart disease, cancer, osteoporosis and aging. The key point is that the stress response is designed to move us from a threat. In today’s age however we generally no longer have to run away or fight off the attacking animal. Our stress now is more associated with bills, work, family, etc. We no longer channel stress by moving our body out of harm’s way. We tend to keep it internal. Without means to reduce this stress associated hormones remain and begin to affect physiological systems. When the body works to cope with stress, it produces byproducts. If these byproducts are not dealt

NFIT MAN JANUARY / FEBRUARY 2013

with in a productive way, they result in all out physiological reactions or illness and disease. Stress has also been shown to accelerate the pace of brain aging and can result in the loss of neural function and even loss of brain cells. Evidence suggests that glucocorticoids (Cortisol) can produce cognitive deficits and these effects are most pronounced as we get older. Ok, my resolution for 2013 is to become STRESS RESISTANT! How do I do that? ´´ Get a checkup to rule out medical conditions ´´ Examine where your stress is coming from ´´ Put yourself first: take care of yourself ´´ Learn to say “NO” ´´ Enjoy life (smell the roses); Laugh ´´ Move your body: exercise. Medical research has shown that exercise improves mental ability and coping strategies. Exercise can be as effective in some circumstances as drug therapy in treating stress. In addition to aerobic exercise, strength training is equally important. Exercise is a key strategy in achieving and maintaining physical and mental

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MEDICAL RESEARCH HAS SHOWN THAT EXERCISE IMPROVES MENTAL ABILITY AND COPING STRATEGIES.

well-being. In summary: walk with a friend, join a gym, sign up for aerobics, spin classes, kick boxing, try dance. Oriental (Eastern) medicine also lends a hand to control stress. Acupuncture and massage, as well as Tai Chi and QiGong exercises, have been shown to alleviate stress symptoms by releasing endorphins (produce analgesia and feeling of well-being) and improving the circulation of blood and lymphatic fluids. People who meditate regularly report a lowering of their stress reaction, a feeling of serenity. Stress of life is unavoidable. However, it can be managed and shaped to produce the optimum health and happiness. Reduction of stress

is fundamental to self-care, physiological good health, and aging another productive year. ■ MAKE THAT RESOLUTION!

For more information contact Dr. Guy Banta at gbanta@eagleappliedsciences.com or gbanta@ imawtexas.com. Dr. Banta is President & CEO of Eagle Applied Sciences; a San Antonio medical/life sciences company and owner of Integrative Martial Arts & Wellness a community-based martial arts school focused on varied fitness programs including senior programs.

Experience matters. The Urology and Prostate Institute provides the most experience in robotic surgery for the treatment of prostate cancer in Texas. UPI Director Naveen Kella, MD, who has performed more than 2000 robotic prostatectomies, is committed to a compassionate and comprehensive approach in the treatment of every patient. “Dr. Kella’s experience with robotic surgery, and his reputation within the community reassured me that I made the right choice. I believe he is the best surgeon to do the procedure.” - Joseph Diaz, MD Prostate cancer survivor

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NFIT MAN JANUARY / FEBRUARY 2013

 CORPORATE WELLNESS

FIT MANAGEMENT EQUALS FIT EMPLOYEES THE BACKWARD WAYS OF MANAGING EMPLOYEES HEALTH DOESN’T START WITH EMPLOYEES, BUT WITH MANAGEMENT BY LENORE KAISER

LEADING FROM BEHIND on any scale is like a parent expecting their children to parent themselves. It takes true consistent leadership from upper management to set the tone, the guidance and direction in all aspects of the company’s goals by leading by example. The same is true when dealing with the overwhelming task of higher healthcare cost looming over corporations, the new Obamacare regulations and trying to keep healthcare cost to a minimum. Over the 16-years I have dealt with corporations, emphasis on improving overall health tend to be placed on employees instead of upper management and those that are the leaders in the corporation. Everything from free gym membership to money incentives has been used and yet healthcare cost is still on the rise. From the outside looking in, my observation is simple. Because I interact with many companies, the common denominators I have observed are: »» Upper management that exercise tend to promote health and wellness consistently. »» Consistency is key. »» Fit and healthy management gain the respect of employees in regards to wellness because they are leading by example. »» Employees are more opt to change bad habits to good habits by leaders of example. »» Managers with authority to hire tend to hire “like” type people...Meaning a healthy-minded manager will lean toward hiring healthy-minded employees. Companies truly interested in reducing

healthcare cost, being proactive in keeping employees healthy year round and reducing sick days should consider looking at the task as they do any business aspect that produces revenue for them instead of looking at the task from a financial weight. Because management is placed in a position to produce results, health and wellness should be a part of management’s criteria, as would their managing experience. Bringing health and wellness to the forefront are a part of management’s duties to produce positive results, and being leaders in that regard gives them the responsibility to make overall healthcare financial weight turn in a positive direction for the company overall. ■

For more information contact Lenore Kaiser, Wellness Director & Owner, Kaiser Medical Management or call 1-800-764-0418 www.kaisermedicalmanagement. com

BRINGING HEALTH AND WELLNESS TO THE FOREFRONT ARE A PART OF MANAGEMENT’S DUTIES TO PRODUCE POSITIVE RESULTS IN THE WORKPLACE.

NFIT MAN JANUARY / FEBRUARY 2013

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ď Ż PREVENTIVE MEASURES

DEER ANTLER EXTRACT THE LATEST CRAZE FROM THE ALAMO CITY!

SPECIAL TO NFIT

this "fountain of youth" supplement as Sauceda calls it. Recently, Sauceda's product received national media attention when the NFL, MLB and PGA placed a ban on use of his supplement by it's players due to a misunderstanding of the ingredients of the product. Sauceda was also contacted and interviewed by the Harvard Crimson as many of their athletes had begun using his supplement to enhance their athletic performance. Since the influx of this media attention, Sauceda's company has grown at a rapid pace.

IN 2007, Joel Sauceda, a local cycling enthusiast and entrepreneur launched a company in San Antonio called MaxLifeDirect.com. This company ships a unique line of liposome spray supplements to customers world wide and is gaining national and international attention with one of it's flagship products called Antler Velvet Max and Antler Velvet Max Extreme. While Max Life is primarily a web based company some of their supplements are now being offered at specialty clinics throughout the country and soon will be available in various health food stores.

ANTLER VELVET MAX MAKES NATIONAL NEWS THANKS TO MLB AND THE NFL

When you google the term "antler velvet extract" one quickly discovers that their is great interest in

NFIT MAN JANUARY / FEBRUARY 2013

We caught up with Sauceda at his corporate offices in San Antonio to ask him what all this craze is about deer antlers was about. NFIT: Can you tell us what Deer Antler Velvet Extract is and what it does for people? SAUCEDA: First off, I would like to set the record straight on our formulations. Our formula-

tions are not steroids and do not contain ANY banned substances. They are 100% natural and nobody will fail any type of "doping test" when this product is taken. I have scores of pro and amateur athletes who use our formulations daily, because they work. Deer Antler Velvet extract has been used by the Chinese for over 2000 years for it's medicinal qualities and is becoming very popular now in the USA with professional athletes due to it's ability to help the body create IGF-1 naturally. Without getting too technical, increasing your IGF-1 levels in your body can help with increased muscle size and reduction in fat. It essentially helps the people who use it achieve a more toned body and increases athletic performance and endurance. I know because I have been using this formulation for almost 10 years. NFIT: How did you come across this product? SAUCEDA: I used this product (same manufacturer) way back in the 90's when I was a distributor for a direct sales company that offered a version of this formulation. Over the years I was fortunate to meet the creator of the formulation (Ricardo Lentini) who was also responsible for bringing this formulation to the USA from New Zealand and introducing it to the Western world. We formed a friendship and he entrusted 2 special formulations to me in 2007. I private labeled the formulations and put my internet marketing expertise to work as well as my enthusiasm for health and fitness and this product and the rest is history! Today we have customers worldwide who re-order these formulations month after month and year after year and swear by the results they get. NFIT: Is this product safe for women? SAUCEDA: I get asked this question frequently and the answer is YES. Women will not "bulk" up using this product but will improve their muscle tone and increase their intensity and stamina in their work outs. NFIT: What age group would you recommend this product to and how long will you have to take this product to see results? SAUCEDA: The product is recommended for ages 18+. This is not an "instant result" type product. It can take up to two weeks in some cases for people to notice a result in terms of physical however people who stop taking the spray notice the difference once they stop and ultimately begin ordering again due to the positive effects it has on them. This is a product you will WANT to take for the rest of your life because it will make you feel that good. Just like anything else in life, if you keep doing good things, you keep getting good results. Using this product falls within that same category. I use it everyday of my life and at 40 years old, I am a stronger cyclist than I was in my early 30's. I recently completed a 500+ mile cycling trek across Texas in support of OperationComfort.org and I attribute my success on that ride to this products positive results it has had on my endurance. NFIT: Where can people get this product right now? SAUCEDA: You can visit our website at MaxLifeDirect.com where you can order online and we will make our formulations available at selected retail locations in San Antonio and nationwide. We will post those locations on the website when they become available. We do offer a 100% Money Back Guarantee on all our formulations.

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 PREVENTIVE MEASURES

THE LOW DOWN

ON LOW T

ROBOTIC UROLOGIC SURGEON NAVEEN KELLA, MD, SHARES INFORMATION YOU MAY NOT HAVE KNOWN ABOUT THE LOW DOWN ON LOW TESTOSTERONE. BY DR. NAVEEN KELLA

THERE IS A LOT of information flying around about testosterone, and a lot of what is discussed paints testosterone in a negative light. Testosterone is used to cheat. Testosterone influences a man’s aggressive behavior. Ideas like this pervade the airways. Even within medicine, much of what is discussed shows a bias against testosterone. There are doubts of its efficacy and beliefs that its decline is a natural, unavoidable part of aging. Nonetheless, recent work on testosterone has shown that there may be many more benefits than previously realized. In addition, its replacement may not be as taboo as once thought.

NFIT MAN JANUARY / FEBRUARY 2013

Testosterone is an anabolic steroid that helps build protein in the cells, is made by the body – primarily by the testicles – and comes from cholesterol. It causes the male and female brain to work sexually and plays a role in thinking and mood. It can also reduce fat, increase bone density, improve heart health and improve erections. In your 20s, your testosterone level reaches its peak. Beginning in your 30s, you start to see a natural 1 percent loss of testosterone per year. Low testosterone can cause trouble losing weight, tiredness, loss sexual function, lower libido, poor mood and distort the thought process.

You can have a normal total testosterone, which is the testosterone attached to proteins in your body, but there is also free testosterone which is in your blood stream. If you have a normal total testosterone level but are experiencing symptoms, you may have a low free testosterone. There are treatments available, so why don’t people seek them? Here a few examples of treatment options: • Gels – Currently the most commonly used and recommended because they are made by pharmaceutical companies and are heavily regulated by the FDA allowing for proper dosage. The gel is applied once a day and simply becomes a part of your normal routine.

/ UPI /

COULD I HAVE LOW T?

ASK YOUR SELF THE QUESTIONS BELOW TO SEE IF YOU COULD HAVE LOW TESTOSTERONE. 1. Do you have less libido or sex drive? 2. Do you have less energy? 3. Have you lost weight? 4. Have you noticed decreased enjoyment of life? 5. Are you sad/ and or grumpy? 6. Have you lost height? 7. Are your erections NOT as strong? 8. Have you had a recent deterioration in your ability to play sports? 9. Are you falling asleep after dinner? 10. Has there been a recent deterioration in your work performance? If you answered yes to question 1 or 7, or if you answered yes to any other 3 questions on the questionnaire, you may have low testosterone and should consult your doctor immediately.

The gel needs to be covered until completely dry because it can be transmitted to your wife, children or others. • Injections – Used and sometimes preferred by patients. Injections are given every two weeks and typically supply a rapid spike liked by patients, but it is followed by a crash. Studies have shown that regular use may have a negative effect on blood counts. • Creams – Compounds mixed with lotions, which can yield a questionable dosage. They are not FDA approved and for that reason are not usually recommended. • Patches – Also an uncommon treatment

due to the inability to accurately measure the amount of testosterone transmitted because of a lack of adhesive ability. They are also visible and can cause skin irritation. Upcoming treatments include a gel you apply to your gums twice a day and pellets that can be injected into the skin and provide testosterone treatment for up to about two months at a time. The average man may never fully understand his testosterone count, but his doctor should. Take the questionnaire to see if you may have low T, and if your answers suggest you could be at risk then speak to your doctor as soon as you can. It just might help your sexual function, exercise regimen and help create optimistic thoughts for 2013. ■

Photo by: Sarah Brooke Lyons

For more information on low testosterone or any other urologic concern such as erectile dysfunction or prostate cancer, contact Dr. Kella at The Urology and Prostate Institute by calling his office at 210.591.7171 or visiting TheUrologyandProstateInstitute.com.

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NFIT MAN JANUARY / FEBRUARY 2013

 PREVENTIVE MEASURES

TRADING PHARMACEUTICALS FOR

NEUTRICEUTICALS:

HEALTH AND HEALING AS NATURE INTENDED BY DR. CHARLES WEBB

EVERY DAY I see the chilling impact of drug-induced side effects on my new patients—especially older patients. They are trying to find ways out of their declining-health nightmares, but it’s an uphill battle. Just before his retirement in 1976, Henry Gadsen, the chief executive of Merck Pharmaceuticals, told Fortune magazine he was distressed because he could only sell his drugs to sick people. He said his long-held dream was for Merck to be more like Wrigley’s Chewing Gum Company. He had hoped to make drugs for healthy people so he could sell to everyone on the planet. Sadly, Henry’s dream is now our collective nightmare. And it’s not getting better. The pharmaceutical industry, often called Big Pharma, has developed ingenious marketing strategies backed by billions of dollars to turn both healthy and unhealthy Americans—all of us—into zombie pharmaceutical users for life. Those strategies are based on fear, brainwashing, and symptom masking. In 1929, the average American received fewer than two prescriptions per year. By 2006, the average yearly prescription fill rate looked like this:

» » »

Children (age 0-18): Just over 4 prescriptions per child Adults (age 19-64): Almost 11 prescriptions per adult Seniors (aged 65 and over): 28 prescriptions per senior If these drugs did in fact treat and cure illness, the U.S. would have the healthiest residents on the planet. But we’re not even in the top 10. Meanwhile, people suffer in evergreater numbers from preventable diseases such as type II diabetes (which is actually worsened by common prescriptions). Though often well hidden, the death toll from proper pharmaceutical use is also growing—now

NFIT MAN JANUARY / FEBRUARY 2013

more than 106,000 deaths per year. Big Pharma is a shameless industrial goliath. It has strangleholds on government, conventional medicine, drug research, and “experts-for-hire.” If Big Pharma were a country, it would rank 17th out of 186 in gross domestic product (GDP). Just the cancer, heart disease, diabetes, and obesity segments of the business raise over $839 billion per year.

them what they have been brainwashed to desire. Yet, symptom-masking is destroying lives from the inside out through toxic side effects and indirect financial ruin. Most important, Big Pharma uses its clout to preempt more natural, non-toxic, less expensive

MOST AMERICANS CHOOSE TO HAVE THEIR SYMPTOMS SUPPRESSED BECAUSE THEY DON’T KNOW ANY BETTER.

Those dollars buy plenty of power and influence. They also cripple the competition. But the industry’s most important influence—one that directly threatens you and your family—is the attempted control of your mind. Sadly, most Americans choose to have their symptoms suppressed because they don’t know any better. Of course, Big Pharma gives

treatments and protocols that really heal and maintain health. Here’s the thing: Big Pharma doesn’t want you to heal, especially if you have a chronic disease. It’s not good for a drug company’s bottom line if disease is truly removed! To be fair, Big Pharma does produce some decent prevention and healing products, but

these are not the big money makers. The industry would probably abandon such products altogether except for the PR value they have for preserving the illusion that they’re helping mankind. Don’t fall for it. Ethically, Big Pharma is a knock-off of the tobacco industry. Today, Big Pharma’s windfall profits come mainly from selling high volume, high-cost, “lifetime drugs”—the kinds being hawked at you on TV and often prescribed by your M.D. (who is hounded by visits from Big Pharma’s big budget sales people and patients asking for specific drugs). And why do patients ask for specific drugs? Because the big gorilla has invaded our living rooms with absurd TV commercials showing happy and carefree drug consumers playing, prancing, breathing freely, or feeling their conjugal oats. Meanwhile, a mandatory list of scary side effects is voiced to soothing background music. Behind the scenes, of course, Big Pharma drools at the prospect that we’ll tell our doctors we want what we saw on TV. In fact, they know from research that they can depend on it. The bottom line is that Big Pharma wants to be in your pocket for life, even if that life provides you with lower quality as you grow older and keep drugging yourself. Are you okay with that? Do you like the Wrigley’s Chewing Gum metaphor? If not, consider this. Big Pharma is not interested in anything that comes directly from nature because it can’t patent and profit from selling natural substances. Ever wonder why the great protector called the FDA only approves natural compounds after they have been chemically altered in the laboratory, making them patentable thus controllable? The message is that natural compounds have no place in the business of making money or government control. In my field of functional wellness, we use products generically called neutriceuticals. These aren’t drugs. They are components isolated from foods that have medicinal power. They include vitamins, minerals, amino acids, herbs, and semi-vitamins. Neutriceuticals are usually dispensed in medicinal or concentrated forms. They promote health, healing, and the long-term prevention of chronic disease. Neutriceutical formulas have also been shown to help counter inflammation, optimize gene expression, prevent damage to genes, and repair DNA if damage has already been done. Some neutriceuticals are even designed to stimulate the production of certain hormones in order to achieve an eventual, natural systemic balance (homeostasis). They are not toxic to the body, and the only side effects they usually have is to improve and maintain health. They certainly don’t cover up symptoms of disease or distress. ■

Dr. Webb is a wellness mentor, national speaker, and architect of the Reclaim 24 Lifestyle Enhancement Program for which he has written the books, Reclaim 24 and Metamorphosis. His professional education practice includes doctor of chiropractic, functional endocrinology, and functional neurology. He is also president and clinical director of his Imagine Wellness Center, 115 Gallery Circle, Suite 209, San Antonio, TX 78258. Contact: 210-798-9322 or visit www.drcharleswebb.com. Dr. Webb is a licensed provider for the Pastoral Medical Association and serves members seeking non-invasive, natural methods for gaining and preserving wellness.

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NFIT MAN JANUARY / FEBRUARY 2013

 PREVENTIVE MEASURES

YOUR NEW RECIPE FOR 2013 AND BEYOND BABY STEP YOURSELF BACK TO A BETTER BODY

BY MELISSA CADY, D.O.

NFIT MAN JANUARY / FEBRUARY 2013

} Use the words “inconvenient” or “too busy” to

SO, DO YOU KNOW HOW TO GET FAT AND UNHEALTHY?

WE LIVE IN A WORLD where if you go with the flow, then you are likely to become fat and sick. OK, let me rephrase that, as some people are offended by the word “fat.” Overweight, obese, carrying too much weight, large, etc. are some other words that may be used. Why is offense taken? I am not quite certain, but sometimes I believe that it is a form of denial and/or insecurity. Many of us have the potential to become obese and unhealthy. But don’t be fooled! There are plenty of individuals out there who have a tendency to be thinner, but they are unhealthy based on their life choices. Those people can end up sick despite not being overweight. During my practice of medicine, I have seen plenty of unhealthy individuals, whether they are thin or large. Granted, there’s always that rare individual who defies all odds, but typically you will reap what you sow. So, do you know how to get fat and unhealthy? Well, let’s first remind ourselves that we live in a world of temptations with high caloric foods and minimal physical exertion. In addition there is a desire for material things that increase the stress to work more and make more money. Suddenly you have less sleep. What if you made some choices that changed some of those human tendencies? Yes, you would see and feel changes in your body. We all have the ability to swing the pendulum in favor of better health. You would think that the poor are the only ones that have poor health, but regardless of socioeconomic status, we can all make poor choices. Thus, we are all susceptible. Let’s see how we can become overweight and unhealthy…

10 TOP INGREDIENTS FOR HEALTH DISASTER RECIPE

u Eat more animal meat and processed foods v Don’t drink water. Drink sodas and juices all day

w Refuse to exercise or sweat x Do not eat fruits and vegetables y Saturate all foods in butter, mayonnaise, heavy dressings, gravy, etc. z Don’t get enough sleep { Assume that genetics is the only thing that determines your health | Drink alcohol & smoke

address your nutrition & exercise ~ Stay dirty: don’t bathe, wash your hands, or brush your teeth

Congratulations, whether you followed all or part of that recipe most of the time, you have officially become a victim of a very prevalent American culture. With a little more sarcasm and truth, there are more ingredients that can be added to this recipe for Health Disaster. Don’t worry you are not alone. We are sharing our processed foods with other countries and they will accompany us soon with similar health problems. So really, which recipe are you designing for yourself? Look at what you are doing right now. Changes are all relative, because it depends from where you are starting. If you are doing all of the above in the unhealthy recipe, then start picking a few things that you could change in your own life and do it repeatedly. You may fall off the wagon occasionally but the most important thing to do is to get back up and keep going. You will stay more on target than someone who quits any efforts altogether. If you need a friend or a paid assistant to hold you accountable, then do what it takes. Only you know what is in your mind that is holding you back. Sometimes we just need someone to get us started on the path. Inevitably, you are the driver of your body. You pick which map you need to get to a destination, don’t you? Well, find what works for you, but do something! You cannot blame anyone else but yourself. Don’t get me wrong. I am not saying that you must be perfect, but we all can work on taking our health to a higher level. Fight the current American culture with better choices, and do not underestimate the power of even one choice over the long run! Remember, your lifestyle is about layering in modifications or ingredients one step at a time over the long haul. If you come in with a ton of changes and deprivations all at once, such as for a New Year’s Resolution, then you are likely to burn out and quit…hence not a lifestyle! You must take one step at a time over a sustained period to re-wire your mind! Your mind is the most powerful aspect of getting and keeping yourself healthier. Last time I checked, your mind is what interprets the recipe and decides which ingredients to use. So, create a better recipe for your DAILY life in 2013 and beyond! Here’s to a new year and a new you…no luck required, just effort. ■ Melissa Cady, D.O. is a board-certified anesthesiologist and board-certified pain medicine physician based out of Austin, TX. She is also an available faculty member at the UT Health Science Center at San Antonio, where she previously did her postgraduate training. Dr. Cady is a fitness enthusiast who also promotes 90-Day Challenges via Visalus at www.DrBodyByVi.com. NFIT MAN JANUARY / FEBRUARY 2013

 PREVENTIVE MEASURES

GET THE WHEELS

TURNING EARLY EARLY IMPLEMENTATION OF BIKE SAFETY ENHANCES THE PARENT-CHILD RELATIONSHIP THROUGH FITNESS BONDING. BY ANGELA BROWN

FAMILIES WHO INSTILL the importance of exercise at a young age are likely to raise their children into healthier adults, according to the U.S. Department of Health and Human Services. The best way to incorporate exercise into a busy schedule is to add active spurts into your daily activities. Instead of hiring a babysitter while parents exercise, parents can

NFIT MAN JANUARY / FEBRUARY 2013

take their kids along with them in easy-to-use carriages. Julie Graham, Program Coordinator for Transplants for Children, leads Tour for Children, an event every September with family-friendly 10-mile ride, all the way up to a 60-mile performance ride for cycling enthusiast. She sees around 700 cyclists and

» hundreds of families bring their children out to exercise every year. “No matter how young, the whole family can participate in bike riding,” said Graham. “It can help families bond and teaches kids healthy habits.” There is a wide range of bike equipment sold. It’s just a matter of finding the ageappropriate equipment for each child. • For ages 6 months to 5 years- Baby Seatlooks like a child’s car seat, but fixed to adult bike, allows parents to bring their children along with, even on long journeys • PRO: Quick and simple to install and remove • CON: Child’s movement can affect the handling of the bike • For 4 to 9 years- Tag-Along- essentially half a bike, this attaches to adult bikes to add stability and allows children to be towed alongside the adult rider. Child can pedal or not pedal. • PRO: Aids child’s fitness, assuming they pedal. Better models may include brakes or gears for the child. Tandem versions are often

ers fold flat almost instantly, without needing tools, allowing easy transport. Can be used at the same time as a rear mounted baby seat enabling you to transport up to three children at once. • CON: Price is typically higher than other options. Trailers tend to get dirty because debris and road water is cast onto them by the wheel of the towing bike.

NO MATTER HOW YOUNG, THE WHOLE FAMILY CAN PARTICIPATE IN BIKE RIDING

available for 2 children to be towed. Easy folding method providing ease in transport. • CON: Child cannot use the bike without adult rider • For newborn to 5 years- Trailer- enclosed compartment to taxi children while they are protected from the elements.

• PRO: Can often carry up to 2 children, does not affect bike’s handling, many feature sun/rain covers. Fabric seating allows additional comfort for children. Some come with windows so children are able to see, and roll up screens with mesh behind for those hotter riding days. The mesh behind also prevents debris from entering the trailer. Most trail-

NSIDE &

Just as with adults, helmets on children riders are always a must. Over 95% of bicycle related deaths occurred when the rider was not wearing a helmet. Although it comes with some dangers, the benefits outweigh the cost. Among the obvious physical health advantages, exercising can reduce stress, increase self esteem and help children sleep better at night. Exercising between parent and child can also be a healthy benefit for their relationship. ■

For more information visit www.tourforchildren.org or http://www.sanantonio.gov/safd/ PDFs/kidspage/BikeSafety.pdf for bike safety in San Antonio.

Go Airborne!

Broadcasting city wide, the leaders in business, medicine, real estate and good health. SATURDAY’S AT 10 A.M. ON

Brought to you by NFIT MAN JANUARY / FEBRUARY 2013

 EXPERT TALK

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“Expert advice from your trusted BHS Physicians Network.”

THE EXPERTS THE BEST DEFENSE AGAINST CERVICAL CANCER FOR WOMEN, PROACTIVE TESTING FOR CERVICAL CANCER IS AN IMPORTANT PART OF REGULAR WELLNESS CHECKUPS. A FEW MINUTES IN THE OFFICE OF YOUR PRIMARY CARE PHYSICIAN OR OB/GYN CAN PROLONG YOUR LIFE.

BY DR. DAISY RAMIREZ-ESTRADA

Q: WHAT IS CERVICAL CANCER? A: Cervical cancer is a cancer that forms in the tissue of the cervix, which is found where the uterus and vagina meet. Cervical cancer is the third most common type of cancer in women worldwide, with an estimated 300,000 deaths annually. In 2011, the United States saw more than 12,000 new cases of invasive cervical cancer and more than 4,000 cervical cancerrelated deaths. Human papillomavirus (HPV) is the most common cause of cervical cancer. HPV is a group of viruses, some of which are associated with changes in or cancer of the cervix. Q: WHAT ARE RISK FACTORS FOR CERVICAL CANCER? A: Infection with HPV is the most common risk factor for cervical cancer. Other risk factors include: • Early onset of sexual activity • Multiple sexual partners • Cigarette smoking • Poor nutrition • Oral contraceptive use • Immunosuppression • Low socioeconomic status Q: WHAT ARE SIGNS OR SYMPTOMS OF CERVICAL CANCER? A: With early stages of this cancer, you most

NFIT MAN JANUARY / FEBRUARY 2013

likely will not have any signs or symptoms. That is why it is so important to screen for cervical cancer with Pap tests, which can detect changes in cervix cells. Locally advanced disease may present with abnormal vaginal bleeding, discharge, pelvic pain and bladder, renal or bowel obstruction. Q: WHEN SHOULD A WOMAN SEE HER DOCTOR AFTER SHE BEGINS TO NOTICE ONE OR MORE OF THESE SIGNS? A: If a woman is having any of the signs or symptoms previously described, she should see her doctor immediately. Most women should start getting a Pap test when they turn 21. Frequency will depend on age and previous Pap test results. In general: • Women ages 21 to 29 should have a Pap test every one to two years. • Women can switch to every two to three years between Pap tests after they turn 30 and have three normal Pap tests in a row and a normal HPV test. • It is very important that all women 21 and older who have a cervix get cervical cancer screening at their primary care or OB/GYN clinic regularly, based on their physician’s recommendation. This is the only way for your doctor to detect and treat early stages of cervical cancer. I offer screenings every year

to all my patients who meet the criteria for a Pap test. Q: SHOULD A WOMAN VISIT HER GP FIRST OR GO DIRECTLY TO SEE HER OB/GYN? A: Patients may get a Pap test at either their primary care physician’s clinic or at their OB/ GYN’s office. The important thing is that a woman gets it done. Q: HOW IS CERVICAL CANCER DETECTED? A: Every woman over 21 should start getting a cervical cancer screening. We do this by performing a Pap test, sometimes called a Pap smear. The purpose of this test is to collect cells from the cervix and send the specimen to a pathology lab, where it will be examined for the presence of any abnormal cells. Pap tests can find cancer cells or precancer cells. Precancer cells that are not treated may turn into cancer over time.

Q: WHAT DO YOU DO IF YOU HAVE AN ABNORMAL PAP TEST? A: Pap tests are an initial screening test, and most women with abnormal Pap tests do not have cancer. Depending on the results, your doctor might order an HPV test, do another Pap test six to 12 months later or do a test called colposcopy, which allows your doctor

to look at the cervix with a microscope and take tiny samples of tissue from the cervix. Q: HOW QUICKLY DOES CERVICAL CANCER DEVELOP? A: Cervical cancer is usually a slow-growing cancer, but it is important to get regular cervical cancer screenings as recommended by your doctor. With regular screenings, your doctor will be able to detect abnormal cells early, so she or he can perform surveillance or treatment before the disease progresses to an advanced stage. Q: HOW IS CERVICAL CANCER TREATED? A: If there is cervical cancer or precancerous cells present, the treatment depends on the staging of the disease.

Q: WHAT ARE PREVENTATIVE MEASURES TO PROTECT AGAINST CERVICAL CANCER, IF ANY? A: Cervical cancer can be caused by HPV infection. Getting an HPV vaccination reduces your chances of contracting cervical cancer, but it does not completely protect you. Therefore, you still need the Pap test. The HPV vaccine is currently recommended in the United States for children 9 and older and adults 26 years old or younger.

Daisy Ramirez-Estrada, M.D., is board certified in family medicine. She can be reached at Medfirst-Northeast Primary Care, located at 2130 NE Loop 410, Ste. 325, San Antonio, Texas 78217. The phone number is 210653-2693.

THE RHYTHM OF YOUR HEART: NOT JUST STRONG EMOTIONS

BE PROACTIVE AND SEE A CARDIAC ELECTROPHYSIOLOGIST IF YOU SUSPECT HEART RHYTHM IRREGULARITIES. BY DR. STEPHEN MAY THE HEART is an elegant, complicated pump. Despite years of research and medical technology breakthroughs, no one has been able to design an artificial heart that works as well as the one we are born with. Its job is to pump oxygen and nutrient-rich blood throughout the body and then circulate that blood back to other tissues where wastes are eliminated and new nutrients are collected. Q: HOW DOES THE HEART ACTUALLY OPERATE? A: The heart is the body’s hardestworking muscle. To perform its duties, it must beat approximately 100,000 times each day, 35 million times per year, and for people who live into their 70s, more than two billion times during their lifetime. Q: BUT WHAT KEEPS THE HEART BEATING IN THE FIRST PLACE? A: It’s the built-in electrical system. A specialized area in the upper right chamber of the heart functions as the heart’s pacemaker and generates an electrical current about 60 to 100 times each minute. This electrical current spreads like a wave across the two upper chambers of the heart (the atria), which tells them to contract. The wave of electricity is then funneled through the center of the heart and down to the main pumping chambers in the lower half of the heart (the ventricles), which then contract and eject blood from the heart. This electrical system is miraculously reliable and keeps the heart chambers pumping effectively and in perfect synchrony most of our lives. But for some people, it breaks

down or short circuits in a variety of ways. When normal heart rhythm is interrupted, the heart rate, or pulse, and heart rhythm can be too slow, too fast or irregular. This makes the heart a less efficient pump, and when this happens, those affected begin to feel unwell. Q: WHAT ARE CARDIAC ELECTROPHYSIOLOGISTS, AND WHAT DO THEY DO? A: Cardiac electrophysiologists are heart doctors who specialize in diagnosing and treating these electrical problems and the heart rhythm disorders they cause. We can help patients suffering with these disorders regain happy, healthy and productive lives. Q: WHAT ARE SOME SYMPTOMS OF AN ABNORMAL HEART RHYTHM? A: The most common symptom is palpitations, or the sense that your heart skips beats or flutters in your chest. Others feel their heart racing or mild chest discomfort. Shortness of breath, easy fatigue and fainting also are symptoms of an abnormal heart rhythm. In some cases, patients may be completely free of symptoms and unaware of their heart rhythm disorder. Despite the lack of symptoms, the abnormal rhythm may put them at risk of ongoing heart damage or stroke, as is the case with atrial fibrillation. Tragically, some patients’ first symptom of a heart rhythm disorder can be sudden death from a lethal heart rhythm disorder, as is seen frequently in patients with advanced heart failure.

Q: WHAT SHOULD PEOPLE EXPERIENCING ANY OF THESE SYMPTOMS DO? A: People suffering from heart rhythm disorders or those with symptoms suggesting an abnormal heart rhythm should be evaluated and managed by a specialist in heart rhythm disorders (a cardiac electrophysiologist). In most cases, patients will start the evaluation process by discussing symptoms with their primary care doctor or cardiologist. Q: HOW DO ELECTROPHYSIOLOGISTS DETERMINE IF THERE IS AN ELECTRICAL PROBLEM WITH THE HEART? A: The electrical currents passing through the heart can be recorded by surface electrocardiograms (EKGs). An EKG is frequently performed during the first office visit. If patients are experiencing symptoms or their heart is out of rhythm while in the office, we may be able to diagnose the problem from the first EKG. However, many patients have only intermittent symptoms, and the EKG results in the office may return as normal. In that circumstance, a variety of heart rhythm monitors can be worn for a prolonged period of time until an episode occurs allowing the physician to correlate the symptom to the concurrent heart rhythm. Occasionally, patients may require more advanced or invasive procedures such as implantation of an implantable loop recorder, which is placed just under the skin on the chest and can monitor the heart rhythm for years.

NFIT MAN JANUARY / FEBRUARY 2013

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Q: WHAT TREATMENTS ARE AVAILABLE FOR PATIENTS WITH HEART RHYTHM DISORDERS? A: Depending on the disorder, a variety of treatment options exist. Some patients with relatively minor rhythm disorders can be safely observed without medications and reassured that they are at no significant risk. Patients who are found to have dangerously slow heart rates should have permanent pacemakers implanted to prevent slow heart rates. Some patients may be helped by medications that affect the electrical properties of the heart called antiarrhythmic medications. Q: IS THERE A PERMANENT TREATMENT FOR PATIENTS WITH HEART RHYTHM DISORDERS? A: Fortunately, for a growing number of heart rhythm disorders, we now have the option of catheter ablation. This advanced therapy offers the chance at curing the heart rhythm problem in a single procedure and reduces or eliminates the need for lifelong daily medication. Some patients may require an electrophysiology (EP) study, which is similar to a heart catheterization, before any treatments are prescribed or procedures are performed. Q: WHAT ARE EP STUDIES AND CATHETER ABLATION? A: EP studies and catheter ablations are procedures performed in an EP lab. EP labs are very similar to cardiac catheterization labs, where patients with coronary artery problems undergo procedures, but with sophisticated EP-specific equipment. Patients are given moderate sedation to make them feel sleepy and relaxed. Then catheters about the size of spaghetti noodles are inserted into the veins in the legs and advanced into the chambers of the heart. These catheters have electrodes that allow electrophysiologists to record and study the heart’s electrical system.

If a heart rhythm problem is found or can be induced, it is then studied and mapped. Once the problem area(s) is found, special catheters can be used to apply radiofrequency energy (which results in heating or burning of the tissue) or cryoablation (which freezes the tissue) to destroy the abnormal heart tissue responsible for the problem or disrupt the path of an abnormal circuit in the heart to prevent the arrhythmia from recurring. Most patients go home from the hospital the same day of the procedure or the following day, with minimal recovery time needed. Q: WHAT IS ATRIAL FIBRILLATION? A: Atrial fibrillation is the most common heart rhythm disorder, affecting millions of Americans. With this disorder, the electrical activity in the upper chambers of the heart (the atria) is chaotic and disorganized, so the atria themselves quiver instead of fully contracting. Patients with atrial fibrillation often feel palpitations or the sense of their heart skipping around in their chest. They may also feel shortness of breath or reduced energy. Some patients are completely unaware of their atrial fibrillation, but are still at risk of it damaging their heart if the overall heart rate is uncontrolled. They are also at risk of stroke if not on anticoagulation. During atrial fibrillation, the electrical signals reaching the main pumping chambers in the lower half of the heart (the ventricles) are irregular, and thus, the pulse is also irregular. The overall pumping function of the heart is reduced by approximately 25 percent. Furthermore, blood tends to pool in the atria and clots can form, which may ultimately travel through the bloodstream and lodge in the brain, causing a stroke. Q: HOW IS ATRIAL FIBRILLATION TREATED? A: Regardless of symptoms, most patients with atrial fibrillation should be on some form of blood

NFIT MAN JANUARY / FEBRUARY 2013

thinner to reduce their risk of stroke. For many years, warfarin (Coumadin) and aspirin were the only choices. Fortunately, new options have become available in the last few years. Some of these are more effective than warfarin for preventing stroke, some are safer and all of them require less need for monitoring and are easier for patients to take. Decisions regarding the strength and type of blood thinner best for each patient must be individualized after careful consideration of stroke and bleeding risks for each patient. All patients should be monitored to ensure that their overall heart rate and heart function remain normal while in atrial fibrillation. For patients who dislike how they feel while in atrial fibrillation, a variety of options exist to restore normal rhythm. Certain medications, called antiarrhythmic medications, may help restore and maintain normal rhythm. Patients who remain symptomatic and cannot maintain normal rhythm despite trying an antiarrhythmic medication, or those who wish to avoid antiarrhythmic medications should consider catheter ablation of atrial fibrillation. During this procedure, the triggers of atrial fibrillation, which are commonly found in the pulmonary veins, can be isolated from the rest of the heart and additional ablation performed to organize the electrical paths through the heart. In some situations, patients may undergo standalone surgical atrial fibrillation ablation. For patients with atrial fibrillation who are undergoing heart surgery for other reasons, surgical ablation of atrial fibrillation can be added to the surgery.

such as ventricular tachycardia or ventricular fibrillation during which the electrical signals through the main pumping chambers (the ventricles) are either too fast or chaotic for the heart to pump. Many people have the misconception that those who died suddenly from cardiac causes had a large heart attack. In reality, only some of these people actually had an acutely blocked coronary artery, which is what causes myocardial infarctions (heart attacks). For patients who suffer sudden cardiac death, many have had chronic heart problems that were relatively stable but then had an unexpected, sudden severe electrical problem, resulting in death. Patients with heart failure frequently die from these sudden heart rhythm problems. The risk increases as the overall pump function worsens. Patients with severely reduced heart pumping function – defined technically as an ejection fraction less than or equal to 35 percent – are at particularly high risk. It is recommended they have an implantable cardioverterdefibrillator (ICD) placed to protect the problem. An ICD is a device that is implanted under the skin in the chest and attached to wires that extend into the heart to monitor heart rhythm. If the device detects a lethal heart rhythm, it delivers an electrical shock to reset the heart to normal rhythm. If you or someone you know has heart failure, you should ask your doctor about your ejection fraction. If it is 35 percent or less, seek consultation with a cardiac electrophysiologist about your appropriateness for a potentially lifesaving ICD. ■

Q: WHAT IS SUDDEN CARDIAC DEATH? A: Sudden cardiac arrest refers to sudden cessation of cardiac activity with hemodynamic collapse. This results in death (sudden cardiac death) if it is not corrected immediately. This condition is usually due to a severe heart rhythm problem

Stephen May, M.D., and his medical partner, Stephen (Scott) Reich, M.D., FHRS, can be reached at Arrhythmia Associates of South Texas, located at 8715 Village Drive, Ste. 518, San Antonio, Texas 78217. The phone number is 210590-7712.

SCREENINGS: NOT JUST FOR FILMS PUT YOUR HEALTH FIRST AND AVERT POTENTIAL ILLNESS BY KNOWING YOUR OPTIONS FOR PREVENTATIVE SCREENINGS FOR COLORECTAL CANCER, THE FOURTH MOST FREQUENTLY DIAGNOSED CANCER IN THE UNITED STATES. SPECIAL TO NFIT

JAMES PRIETO, M.D., FASCRS, wants you to “preview” your own health. As a diplomat of the American Board of Colon and Rectal Surgery, he is passionate about educating patients on the benefits of putting your health first. The key elements of making time to learn your risk factors for colon and rectal cancers and knowing the right times to start these preventative screenings are essential. Or if you are already suffering potential symptoms with your colon, rectum or anus, it’s time to check with a specialist such as a colorectal surgeon about screenings to avert potential illness. “Delayed care could mean the difference between a good ending in a film or a bad ending … so to speak,” says Prieto, who is a highly skilled colon and rectal surgeon based in downtown San Antonio. “Many patients are so worried about the process of getting a colonoscopy that they don’t stop to think about the potential critical outcome of ignoring symptoms early on.” Q: WHEN DO PEOPLE NEED TO SEE A COLORECTAL SURGEON? A: Generally, colorectal surgeons treat the myriad of diseases involving the colon, rectum and anus. Specifically, people should seek further evaluation if they notice alterations in bowel habits, diarrhea, constipation, unexpected weight loss, passage of blood in stool and abdominal pain or

discomfort. Evaluation also should be considered for anal bleeding, pain, discomfort and itching. The good news is that a multitude of treatment options exist for constipation and fecal incontinence (loss of control of stool), ranging from lifestyle modification and physical therapy to surgery. Q: HOW COMMON IS COLON CANCER? A: Colorectal cancer is the fourth most frequently diagnosed cancer in the United States. In 2012, an estimated 103,170 new cases of colon cancer and 40,290 new cases of rectal cancer will occur in the United States. During the same year, it is estimated that 51,690 people will die from colon and rectal cancer. Q: WHAT TYPES OF SCREENINGS ARE AVAILABLE? A: There is a multitude of screening options for colon and rectal cancer. The gold standard currently remains colonoscopy, as it is both a diagnostic and a therapeutic procedure. Q: WHAT IS A COLONOSCOPY? A: Colonoscopy is a procedure which involves the use of a long, flexible, tubular instrument with a fiber optic camera installed at its tip. It allows for examination and treatment of the inner lining of the colon and rectum. Colonoscopies are typically performed in an outpatient setting, with minimal

inconvenience and discomfort. Q: HOW OR WHY CAN COLONOSCOPIES SAVE LIVES? A: The vast majority of colon cancers begin as noncancerous polyps, which are small growths within the inner lining of the colon and rectum. Colonoscopy allows for the removal of these polyps, which can diminish or prevent the development of colon cancer. Q: WHAT ARE THE RISKS OF COLONOSCOPY? A: Colonoscopy is a very safe procedure with complications occurring in less than 1 percent of patients. These risks include bleeding, a tear in the intestine, risks of anesthesia and failure to detect a polyp. Q: WHO SHOULD BE SCREENED BY COLONOSCOPIES, AND HOW OFTEN? A: Fifty is the recommended age to undergo initial colonoscopy screening if one does not have any symptoms or personal or family history of colon polyps or cancer. However, your doctor may recommend a colonoscopy at age 40 or sooner, depending on your history and symptoms. The frequency of screening is generally every five to 10 years. Q: WHO PERFORMS COLONOSCOPIES? A: Colonoscopies are typically performed by gastroenterologists,

colorectal surgeons and general surgeons. Q: WILL MY INSURANCE PAY FOR IT? A: Screening is usually covered by medical insurance. Your insurance company and doctor’s office can assist with this process. Source: http://www.nccn.org/professionals/ physician_gls/pdf/colorectal_ screening.pdf James Prieto, M.D., FACS, FASCRS, is a diplomat of the American Board of Colon and Rectal Surgery and the American Board of Surgery. His practice involves treatment of diseases of the colon, rectum and anus. Prieto can be reached at his office, South Texas Colorectal Center, located at 311 Camden, Ste. 501, San Antonio, Texas 78215. The phone number is 210-212-6202. You can also find him on the Internet at http://www. bhsphysiciansnetwork.com/specialists/dr-james-prieto.aspx. For more information on the BHS Physicians Network, go to www.bhsphysiciansnetwork.com or email Julie Minnick at jaminnic@baptisthealthsystem.com.

BHS PHYSICIANS NETWORK

NFIT MAN JANUARY / FEBRUARY 2013

 RELATIONSHIPS

»»» DO YOU EXUDE

TRUE CONFIDENCE? WHAT EVERY MAN MUST LEARN TO BECOME MORE APPEALING TO WOMEN. BY LUIS SANTIAGO

ONE OF THE most common questions I get asked by men is “how can I be more confident?" Unfortunately there isn’t a simple answer to this question. There are different aspects to confidence that must learned and addressed before a woman will consider you a confident man. The good news is ANY man can learn how to achieve this status if they are willing to put in the work. Trust me I know because growing up I was a shy, insecure kid especially around the ladies. It took many years for me to become confident around females and even longer before I achieved the personal inner confidence that all men are seeking. If you can master and learn these three areas confidence is sure to follow.

NFIT MAN JANUARY / FEBRUARY 2013

1. your mindset 2. yourself 3. women. So if you are ready to become a more confident man keep reading. The first area, which is the most important, is having the right mindset. Yes, there are some men (albeit very few) that seem to be born naturally confident. The truth is though, like anything else in life, it is a skill that is developed over time. Before you start doing the tactical things you have to believe in yourself. You have to accept the fact that most men learn to be confident. You must be willing to accept that you will make mistakes along the way. Learn from them and move on. Don't get discouraged. If you can attain this mentality you are more than half way there.

This is imperative because confidence more than anything is a state of mind. It is being able to tell yourself that you will go after what you want. Don't fear failure because we all fail. Stay cool and calm when things become challenging. Weak insecure men make excuses and complain about why they have not achieved a goal. Confident men persist and find ways to achieve their goal. In life you can be the cause (a creator) or you can be an effect (a victim). Which one do you want to be? Now, that you have the right mindset, lets build you up. There are definitely tactical things you can do to become more confident. The most obvious is your physical appearance. I wish we lived in a world where what you

say will and don’t be afraid to make decisions. If you do these things you will create the right type of attraction. Most importantly be honest with a woman. A confident man doesn't need to play games. Ok so the last part will be the most challenging. Learning about women. To be honest there is there is no way I can tell you everything you need to know about them in this article alone. As you may have experienced women are very

»»»

A WOMAN NOTICES AND APPRECIATES A MAN THAT TAKES CARE OF HIMSELF IN ALL ASPECTS OF HIS LIFE.

look like didn’t matter, since I truly believe a person's character is much more important. The truth is your physical appearance/image does matter. A woman notices and appreciates a man that takes care of himself in all aspects of his life. Fortunately for men it doesn’t take much to dramatically change your image. If you are out of shape, start exercising. If you haven’t updated your wardrobe in a few years, it’s probably time to ask a female for advice. If you've been cutting your own hair maybe its time to visit a stylist. The best part of all is these things don't cost much. It all comes down to how bad you want it. If you want it bad enough you will find a way to make it happen, even if you are on a tight budget. So next time

you want to buy a $100 video game I suggest you invest in nice blazer instead. Ok, so you’re exercising, got some new clothes and looking good. Before you start learning about women there is one more thing about yourself you have to learn which is being masculine. Being masculine is not being macho. It's being decisive, assertive, focused and driven. These are masculine traits that women are attracted to. Be careful because if you are overly masculine you can come off as a jerk, so learn to have balance. When you are interacting with women be aware if you are projecting these traits in a confident subtle way. Some of the ways to do this is to have a plan when you ask her out. Call her when you

complicated creatures. The great part is the more you understand how to be masculine the more you will understand its opposite, which is the feminine. The more feminine you can make a woman feel the more she will be attracted to you. You have to make an effort to understand them if you ever want to be successful with them. There are many different ways you can do that. One of the best ways is to spend as much time with women as you can. Whether it's family members, co-workers or other female friends. Being comfortable around these kinds of women will increase your comfort level when you are in the presence of someone you are attracted to. Any opportunity you have to talk to women, do it! You can also read books about them. A great book I recommend is “The Way of the Superior Man” by David Deida. It's an amazing book to help you understand manhood and feminine energy. As you can see developing true confidence is not easy. Nothing in life worth accomplishing ever is. If you want to stand out from all of the other men start believing in yourself, work on yourself and learn everything you can about women. If you dedicate yourself to this process you will have the presence of a truly confident man. ■

Luis Santiago Date and Relationship Coach is leveraging his dating expertise by joining Scenergy Dating based out of San Antonio. The service combines trendy mixers for singles, online dating, personal matchmaking and date/relationship coaching. For more information visit www.luissantiago.net and www.Scenergy-Dating.com. NFIT MAN JANUARY / FEBRUARY 2013

 MIND, BODY & SOUL

WAYS TO REACH YOUR

NEW YEAR’S SUCCESS IMPLEMENT THIS FIVE-STEP PLAN TO STAY ON TRACK WITH YOUR FITNESS RESOLUTIONS.

BY SEAN BURTON

NFIT MAN JANUARY / FEBRUARY 2013

WELL, HERE WE GO AGAIN. It’s almost New Years and I am sure all of you have thought about the most common issue that comes with New Years; resolutions. It happens every year and it’s amazing how often people make them and never follow through with them. I am sure we all have our reasons and excuses for this. I, myself, have fallen short of many New Year’s resolutions in my time. NFit magazine is about to help all of you with your resolutions. (At least your health and fitness resolutions.) I have come up with five key things to keep in mind when writing and tackling your resolutions this year and end up successful.

u EDUCATION

This is the most important factor in anything you set out to achieve, no matter what it could possibly be. Nothing can beat a solid education and educating yourself on any subject of your interest is no less important. Research whatever goal you may have this year and find out exactly what it will take to become successful. If you’re trying to lose weight, research different workout routines and diets. If you want to gain muscle, put in your time to research your new workouts, supplementation and how important sleep and rest days are. Setting out to achieve someone without education on it is no different than going into it blind and this would be the number one reason why most people do not achieve their goals. A few minutes of reading a day could make a huge difference.

v HAVE A PLAN

Forming your plan for success falls right after your have put in time to do your research on this goal of yours. Setting up a schedule, learning the best time to eat what, plan your workouts for the week, set up appointments with a professional if you hired one and establish what you will do if your first plan doesn’t work. That’s something that a lot of people overlook -The back-up plan. This is just as important as the original plan because there is no guarantee that the original will work. Make no mistake, you will run into bumps and hills on this road to achieve your goals and one plan does not fit all situations. Make your plan and when you are

done with that, make your back-up plan.

» w GOALS!

Do you know what success is when there is not a goal established? It’s nonexistent. There is no success without a goal to keep in mind. Here is the trick to goals though; is your goal realistic or not. Some people set out to lose 50 lbs and only make it to 20lbs and quit. Goals are a double-

keep that in your line of sight when it’s needed. For example; a picture of how you used to look, the piece of clothing you want to fit in by the end of the month, a quote from a movie or book you read, or just ask your honest spouse if you have made any progress or not. Don’t think for a second that there will not be a time when your fire inside eventually dies down and risks going out.

MAKE YOUR PLAN AND WHEN YOU ARE DONE WITH THAT, MAKE YOUR BACKUP PLAN.

edged sword and they can discourage as much as encourage. Here is something I want you to consider; what would discourage you? For example, my clientele never touch or see a scale until they are satisfied with their fitness goals and results. I prefer them to buy a smaller size of clothing than what they are currently in, hang that piece of clothing in the bathroom so they see it first thing in the AM and last thing in the PM and try it on twice a month to check their progress. This really reduces the chances of discouragement and gives them a physical show of progress. So remember, whatever your goal is, keep it simple, realistic and keep the chances of discouragement at a minimum if possible.

y ENVIRONMENT

x MOTIVATION IS A MUST

In my profession, we help people stick to their goals until they are a reality. However, if you are considering a trainer, I ask you to please do your research. Talk to their clients, talk to their manager, ask them questions and try a few sessions before you buy that big package. I’ve known so many trainers that have hurt their clients more than help, sent them to the hospital or gave them absolutely no results. It all goes back to that first step, education. ■

Think about what motivates you right now. What was that one thing that was the tipping point of you sitting on the couch and getting fatter to you getting to a gym and changing your diet? Clothes weren’t fitting right? Maybe your spouse made a comment about your weight gain that you didn’t like? A close friend is getting married and you’re in the wedding? Whatever the reason, it all serves the same purpose. Your motivation is going to light a fire under you when you start slacking off or when you start contemplating quitting for whatever reason. Do your best to find that motivation in a physical form and

Those of you who agree with that saying,” We are a product of our environment” this is for you. Environment will play a role in your success and this is why; you’ll be more likely to continuously go to a gym that you actually enjoy going to. If they have the classes that you love to attend, the type of gym equipment that you love or even the type of staff that make you feel wanted and welcome. I personally feel people overlook the gym environment and see it as,” just a gym” and not their home. The place you workout will eventually make a difference in your decision to stay at that gym or keep going to the gym in general. Shop around for your own stomping grounds.

For more information, call 325.650.7538 or email seanbfitpro@ gmail.com NFIT MAN JANUARY / FEBRUARY 2013

 FINANCIALLY FIT

FINANCIALLY FIT

PROTECT YOUR FAMILY AND THEIR FUTURE AGAINST YOUR UNTIMELY PASSING BY INVESTING IN THE RIGHT KIND OF LIFE INSURANCE. BY AARON SEAMAN

WELCOME to the third article in our Financially Fit series. Being fit and taking care of yourself often means being healthy enough to prevent an unexpected illness or death. Similarly, being financially fit also means protecting yourself and your family in the event of an untimely illness or death. Death. It’s a topic nobody likes to discuss, especially with your loved ones, but they are the very reason you should be having the discussion. You’ve seen it happen to friends. A loved one dies unexpectedly, and the family is left reeling not only from the pain of losing someone close, but also from the burden of unexpected, expensive costs such as funeral expenses, medical bills, lawyers’ fees, taxes and debt. It’s difficult to imagine yourself in that

There are two types of life insurance policies: term policies and pure insurance coverage, also known as whole-life policies. With term life insurance, you set your policy for a specific period of time and pay a fixed monthly rate for coverage. When that period of time expires, the previous premium rate is no longer guaranteed, but you have the option to (a) forego coverage or (b) obtain additional coverage with different payments or conditions. Should you pass away during the time your policy is in effect, your death benefit will be paid to your beneficiary. Term insurance is a great policy option for those who are looking for an inexpensive way to purchase a policy for a specific coverage amount over a specific time period. Another benefit is that should your policy run its course

A GOOD RULE OF THUMB IS TO CONSIDER HAVING ENOUGH INSURANCE TO REPLACE FIVE TO SEVEN YEARS OF YOUR SALARY. situation: a day when you won’t be around to provide for your family. But, no matter how healthy we are, how well we take care of ourselves, death is inevitable; And taxes, but that’s for another column. Here are some critical questions to ask yourself: Do you have life insurance? Do you have the right kind of life insurance? Do you have enough life insurance? It’s important that you ask yourself these questions to make sure your family and their future are protected against your untimely passing. Most Americans need life insurance but don’t know how to proceed with securing the right policy to fit the needs of their family.

NFIT MAN JANUARY / FEBRUARY 2013

and you decide to enter into a new policy agreement, you won’t have to re-qualify by showing evidence of good health. The other type of coverage is whole life, which combines life coverage with an investment fund. With this type of policy, your policy remains in effect throughout your whole life, provided premiums are paid as required by your specific policy plan. There are various plans available, including single premium, premiums payable up to 100 years old or anywhere between the two. The premiums you establish at the onset of your policy remain level throughout the payment plan and do not increase as you age.

Whole-life policies also provide for the accumulation of cash value on a tax-deferred basis and you may borrow against the policy at a reasonable interest rate. When you die, any outstanding policy loans and interest fees will be deducted from your insurance proceeds, which reduce the death benefit and cash value of your policy. How can you determine how much coverage is enough coverage? The first step is figuring out how long you want to be insured. The goal of life insurance is to provide for your loved ones after you die. It’s a good rule of thumb to consider having enough insurance to replace five to seven years of your salary. However, if you have young children or significant debt, you should bump that up to 10 years’ worth of your salary. If you’re younger and just starting a family, you may want to take future salary increases into consideration when purchasing a policy. Also take into consideration any retirement accounts, pensions and Social Security your spouse may be entitled to after your passing. No matter what policy or how much coverage you choose, you want to make sure your dependents are taken care of in your absence. Talk to a licensed agent or financial advisor to determine what is best for you and your family’s future. Have the difficult discussion, no matter how hard or uncomfortable it may be, and you will be one step closer to protecting your family and being financially fit. ■

Aaron J. Seaman is the Director of Business Development for SWBC, a diversified company providing a wide range of insurance and financial services. For questions or information regarding insurance, employee benefits, or PEO services, feel free to call Aaron at 210-525-1241 or by email at aseaman@swbc. com.

NFIT MAN JANUARY / FEBRUARY 2013

 FINANCIALLY FIT

IS YOUR TAX PREPARER A FINANCIAL FIT? FOR YOU, YOUR FAMILY OR YOUR BUSINESS THINGS TO KEEP IN MIND WHEN DECIDING ON TAX PREPARATION BY DARRELL JOHNSON

NFIT MAN JANUARY / FEBRUARY 2013

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ALL TAX PREPARERS MUST COMPLETE 15 HOURS OF CONTINUED EDUCATION COURSES CONSISTING OF 10 HOURS ON FEDERAL TAX, THREE HOURS ON FEDERAL TAX LAW CHANGES AND TWO HOURS ON ETHICS.

order to send your Tax return to IRS via E-File. FOUR / Are they available year round. It is a big benefit to be able to contact them year round for any questions you may have and also if you receive a letter from IRS in regards to your Tax return.

CHOOSING a wise Tax Preparer is very important. You, not your tax preparer, are legally responsible for everything that is on your tax return. Here are a few questions you might want to ask before making the decision on selecting a good preparer: ONE / How many years have they been doing Taxes? Experience is very important.

TWO / How much do they charge? A Tax preparer should not be charging you based upon the amount of your refund. THREE / Does the preparer have a PTIN number? This number is issued by the IRS and stands for Preparer Identification Number. All preparer's and Certified Public Account's and Enrolled Agents and Tax Attorneys must have this number in

FIVE / Are they are a Certified Public Accountant (CPA), Enrolled Agent (EA), Tax Attorney or a Registered Tax Refund Preparer (RTRP). New Mandates for Tax Preparer's will be in effect beginning December 31, 2013. All Tax Preparers must complete 15 hours of continued education courses consisting of 10 hours on Federal Tax, three hours on Federal Tax Law changes and two hours on ethics. A competency Test of 120 questions is also required. Every year the PTIN number application must be renewed. These Mandates will help tremendously to ensure that the Tax Preparer is knowledgeable on key issues to provide the best service. Helpful information is a plus for the Tax Preparer so remember to bring your prior year’s return

with you when filing for taxes. E-Filing is a big plus. It's faster, minimizes errors and allows IRS and your Tax Preparer the information to see if you or your family’s social security number has been used on any other returns for that year. Bring the social Security cards of you and all your dependents and a photo ID with you to meet with your preparer. ■

For more information: Contact Toni Mcknight-Adams, Tax Specialist President/CEO of Quick Taxes, 210-834-7690/210-679-5457 or email quicktaxessa@aol.com Quick Taxes has been in business for 9 years, Providing services for individuals, small to mid-size business, working with many home based-businesses, Business Development and start up, Notary services, soon to add Bookkeeping and payroll services. Referral service available for an Enrolled Agent to stand before IRS in the event you are selected for an Audit per IRS. 2 locations to serve you. Mobile Tax Service also offered. Darrell Johnson: darrelljohnson1@aol.com

NFIT MAN JANUARY / FEBRUARY 2013

HOCKEY FANS IN THE ALAMO CITY HAVE THE OPPORTUNITY TO SEE TWO FUTURE NATIONAL HOCKEY LEAGUE STARS IN THE MAKING THIS SEASON, AS YOUNG-GUNS QUINTON HOWDEN AND DREW SHORE BEGIN THEIR ROOKIE CAMPAIGNS WITH THE SAN ANTONIO RAMPAGE, THE TOP AFFILIATE OF THE NHL’S FLORIDA PANTHERS.

DREW SHORE

FIT FOR STYLE 46

NFIT MAN JANUARY / FEBRUARY 2013

QUINTON HOWDEN

PHOTOGRAPHY MICHAEL GIORDANO NFIT MAN JANUARY BY / FEBRUARY 2013 47

WITH A POWERFUL, 6-FOOT-3, 183-POUND FRAME, Quinton Howden brings size and speed to the Rampage offense this season. A native of Oak Bank, Manitoba, Howden was drafted in the first round (25th overall) in the 2010 NHL Entry Draft by the Florida Panthers after lighting up the Western Hockey League for the past four years. In 244 games with the Moose Jaw Warriors, Howden tallied 111 goals and 128 assists, averaging just under a point per game. In addition to his success in the Canadian junior leagues, Howden represented Team Canada in the 2011 and 2012 World Junior Championships, winning a silver and bronze medal, respectively.

QUINTON HOWDEN 48

NFIT MAN JANUARY / FEBRUARY 2013

SEEMINGLY WITH EYES ON THE BACK OF HIS HEAD, Drew Shore brings exceptional playmaking skills and vision to San Antonio. Shore, taken in the second round (44th overall) of the 2009 NHL Entry Draft by the Florida Panthers, played the last three years in his hometown at the University of Denver of the Western Collegiate Hockey Association. At Denver, Shore tallied a career-high 53 points in his junior year while leading the Pioneers to the NCAA Tournament in all three seasons he was with the team. Shore also represented his country, donning the Red, White and Blue for two years at the U.S. National Team Development Program (2007-09) and winning a bronze medal with Team USA in the 2011 World Junior Championships.

W E DR ORE SH NFIT MAN JANUARY / FEBRUARY 2013

 FOODIES

GLUTEN-FREE RESTAURANT GUIDE ACHIOTE RIVER CAFÉ 600 E Market St San Antonio, TX 78205 ADELANTE 27 Brees Blvd San Antonio, TX 78209 ALAMO DRAFTHOUSE 618 Northwest Interstate 410 Loop Frontage Rd San Antonio, TX 78216 Gluten-Free Menu ALDACO'S STONE OAK 20079 Stone Oak Pkwy San Antonio, TX 78258 ALL ABOARD DELI AND BISTRO 5255 McCullough Ave San Antonio, TX 78212 AMY'S ICE CREAM 255 E Basse Rd San Antonio, TX 78209 Gluten-Free Friendly, Desserts/Ice Cream ANTLERS LODGE (Hill Country Hyatt) 9800 Hyatt Resort Dr San Antonio, TX 78251 Gluten-Free Friendly, Steakhouse, Seafood ASIA KITCHEN 1739 SW Loop 410 San Antonio, TX 78227 Gluten-Free Menu AZUCA SABOR LATINO 713 S Alamo St San Antonio, TX 78205 Gluten-Free Friendly, Cuban BAHIA AZUL 555 W Bitters Rd San Antonio, TX 78216 Gluten-Free Friendly, Mexican, Seafood BELLA ON THE RIVER 106 River Walk San Antonio, TX 78205 BETO'S ON BROADWAY 8142 Broadway St San Antonio, TX 78209

BIG LOU'S BURGERS & BBQ 2014 S W White Rd San Antonio, TX 78222 Gluten-Free Friendly, Burgers, BBQ BIG'Z BURGER JOINT 10106 State Hwy 151 San Antonio, TX 78251 Gluten-Free Friendly, Burgers BIGA ON THE BANKS 203 S St Mary's St San Antonio, TX 78205 BISTRO VATEL 218 E. Olmos San Antonio, TX 78212 BJ'S BREWHOUSE 5447 W. Loop 1604 North San Antonio, TX 78253 Gluten-Free Menu, Pizza, Dessert, Beer BOSTON'S RESTAURANT & SPORTS BAR 1827 N. Loop 1604 E San Antonio, TX 78259 Pizza BOUDRO'S 421 E. Commerce St San Antonio, TX 78205 BRANNON'S CAFE 16641 La Cantera Pkwy San Antonio, TX 78256 Gluten-Free Friendly, Breakfast/Brunch BRINDLES 11255 Huebner Rd San Antonio, TX 78230 Gluten-Free Friendly, Desserts/Ice Cream CALIFORNIA PIZZA KITCHEN 255 E. Basse Rd San Antonio, TX 78209 CARINO'S 3147 S.E. Military Dr San Antonio, TX 78223 Gluten-Free Menu CARRABBA'S 12507 I-10 West San Antonio, TX 78230 Gluten-Free Menu

NFIT MAN JANUARY / FEBRUARY 2013

CENTRAL MARKET 4821 Broadway St San Antonio, TX 78209 CERRONI'S PURPLE GARLIC 1017 Austin Hwy San Antonio, TX 78209 Gluten-Free Friendly, Pizza, Desserts/Ice Cream CHAMA GAUCHA 18318 Sonterra Pl San Antonio, TX 78258 Gluten-Free Menu, Bread/Buns CHAROLAS RESTAURANT 6734 San Pedro Ave San Antonio, TX 78216 Gluten-Free Friendly, Cuban, Mexican CHART HOUSE 701 Tower of the Americas Way San Antonio, TX 78205 Gluten-Free Menu CHICK-FIL-A 2310 Sw Military Dr Ste 108 San Antonio, TX 78224 CHICKEN PARADISE 606 Jackson Keller Rd San Antonio, TX 78216 Gluten-Free Menu CHIPOTLE 3928 Broadway St San Antonio, TX 78209 Gluten-Free Menu CHOCO PATISSERIE 13523 Nacogdoches Rd San Antonio, TX 78217 Gluten-Free Friendly, Bakery, Breakfast/Brunch COOL CAFE 19141 Stone Oak Pkwy Ste. 507 San Antonio, TX 78258 Gluten-Free Friendly, Vegetarian, Mediterranean COUNTER CULTURE CAFE & PATIO 21044 U.S. Hwy 281 San Antonio, TX 78258 Gluten-Free Friendly, Organic

DREW'S AMERICAN GRILL 18740 Stone Oak Pkwy San Antonio, TX 78258 Gluten-Free Friendly, Pizza, Sandwiches/Subs EXTREME PITA 523 Med Ct Unit 102 San Antonio, TX 78258 Gluten-Free Friendly, Greek, Vegetarian EZ'S BRICK OVEN & GRILL 734 W. Bitters Rd San Antonio, TX 78216 Gluten-Free Friendly, Pizza

GENGHIS GRILL 1903 N. Loop 1604 E #1106 San Antonio, TX 78259 Gluten-Free Menu GREEN VEGETARIAN CUISINE 1017 N Flores St San Antonio, TX 78212 Gluten-Free Menu HEART O' TEXAS BARBECUE 19903 Stone Oak Pkwy Ste 101 San Antonio, TX 78258 Gluten-Free Friendly, Barbecue

FISH CITY GRILL 18130 San Pedro Ave #104 San Antonio, TX 78232 Gluten-Free Menu

HOULIHAN'S 14601 I-35 N Live Oak, TX 78154 Gluten-Free Friendly, American, Burgers

FIVE GUYS 260 E. Basse Road, Ste 107 San Antonio, TX 78209 Fries

HOW DO YOU ROLL? 20079 Stone Oak Pkwy Ste 1107 San Antonio, TX 78258 Gluten-Free Friendly, Sushi

FLEMING'S 255 E Basse Rd San Antonio, TX 78209 Gluten-Free Menu, Dessert, Appetizers

HUHOT MONGOLIAN GRILL 12710 W I-10 San Antonio, TX 78230 Gluten-Free Friendly, Asian, Buffet

FOGO DE CHAO 849 E Commerce St San Antonio, TX 78205 Gluten-Free Menu, Bread/Buns

INCREDIBLE PIZZA 11743 West Ave San Antonio, TX 78216

FRALO'S ART OF PIZZA 23651 I-10 W San Antonio, TX 78257 FREEBIRDS 125 NW Loop 410 San Antonio, TX 78216 Gluten-Free Menu FRUIT FUSIONZ 3107 TPC Pkwy Ste 103 San Antonio, TX 78259 Gluten-Free Friendly, Sandwiches/Subs, Smoothies GARBANZO MEDITERRANEAN GRILL 11075 IH-10 West, Ste 306 San Antonio, TX 78230 Gluten-Free Friendly, Vegetarian

IRON CACTUS 200 River Walk Ste #100 San Antonio, TX 78205 Gluten-Free Menu JASON'S DELI 25 NE Loop 410 San Antonio, TX 78216 Gluten-Free Menu, Sandwiches, Bread/Buns, Dessert JERUSALEM GRILL 3259 Wurzbach Rd San Antonio, TX 78238 Gluten-Free Friendly, Greek, Middle Eastern JIMMY JOHN'S 518 E. Houston St San Antonio, TX 78205 Gluten-Free Friendly, Subs

JOE'S CRAB SHACK 212 College St #100, San Antonio, TX 78205 Gluten-Free Menu

MOROCCAN BITES 5714 Evers Rd San Antonio, TX 78238 Gluten-Free Friendly, African

JUICER HEROES 15337 San Pedro Ave San Antonio, TX 78232 Gluten-Free Friendly, Vegan Friendly, Organic

MY FIT FOODS 7322 Jones Maltsberger Rd #218, San Antonio, TX 78209

KONA GRILL 15900 La Cantera Pkwy San Antonio, TX 78256 Gluten-Free Menu LA GLORIA ICE HOUSE 100 E Grayson St San Antonio, TX 78212 LAS CANARIAS 112 College St San Antonio, TX 78205 LION & ROSE 5148 Broadway St San Antonio, TX 78209 Beer LOGAN'S ROADHOUSE 12477 I-10 W. San Antonio, TX 78230 Gluten-Free Menu LONGHORN STEAKHOUSE 7833 IH 35 San Antonio, TX 78224 Gluten-Free Menu LUPE TORTILLA 21102 U.S. 281 San Antonio, TX 78258 Gluten-Free Menu MAGGIANO'S 17603 IH 10W San Antonio, TX 78257 Pasta

NIKKI'S SWIRL SHOPPE 999 East Basse Rd, Ste 177 San Antonio, TX 78209 Gluten-Free Friendly, Desserts, Subs, Salads NOSH 1133 Austin Highway San Antonio, TX 78209 Gluten-Free Friendly, Italian, Salads OLD SMOKEHOUSE 5145 Fredericksburg Rd San Antonio, TX 78229 Gluten-Free Friendly, BBQ OLIVE GARDEN 7811 S IH 35 San Antonio, TX 78224 Gluten-Free Menu ORDERUP: EAT IN, TAKE OUT 999 E Basse Rd San Antonio, TX 78209 Gluten-Free Friendly, Pizza, Tacos, Burgers OSTRA 212 W Crockett St San Antonio, TX 78205 Gluten-Free Friendly, Vegetarian OUTBACK STEAKHOUSE 5552 NW Loop 410 San Antonio, TX 78238 Gluten-Free Menu

MAMA FU'S 140 State Hwy 46 E New Braunfels, TX 78130 Gluten-Free Menu, Pasta

P.F. CHANG'S Alamo Quarry Market, 255 E Basse Road Ste 1200, San Antonio, TX 78209 Gluten-Free Menu

MAMACITA'S 505 N Business IH 35 New Braunfels, TX 78130 Gluten-Free Friendly, Mexican

PAESANOS 3622 Paesanos Pkwy San Antonio, TX 78231 Gluten-Free Menu, Dessert

MARIOLI 18730 Tuscany Stone San Antonio, TX 78258 Gluten-Free Friendly

PALOMA BLANCA 5800 Broadway St San Antonio, TX 78209 Gluten-Free Menu

MASALA WOK 9955 W Interstate 10 San Antonio, TX 78230 Gluten-Free Friendly, Chinese, Indian

PAM'S PATIO KITCHEN 11826 Wurzbach Rd San Antonio, TX 78230 Gluten-Free Menu

MCALISTER'S DELI 119 Southwest Loop 410 Ste 101, San Antonio TX 78245 Gluten-Free Menu

PAPPADEAUX SEAFOOD KITCHEN 76 NE Loop 410 San Antonio, TX 78216 Gluten-Free Friendly, Seafood, Cajun

MING TREE CHINESE 14355 Blanco Rd San Antonio, TX 78216 Gluten-Free Friendly, Chinese

PATTY'S DELI AND BAKERY 5721 Evers Rd San Antonio, TX 78238 Gluten-Free Friendly, Breakfast/Brunch PEI WEI 999 E. Basse Road Ste 199 San Antonio, TX 78209 Gluten-Free Menu PERICOS MEXICAN CUISINE 11075 IH-10 W San Antonio, TX 78230 Gluten-Free Friendly, Tex/Mex PHO FOUR STAR 5009 Walzem Rd San Antonio, TX 78239 RED MANGO 280 E Basse Rd, #103 San Antonio, TX 78209 Dessert RED ROBIN 1750 N Loop 1604 E, Ste 102 San Antonio, TX 78232 Gluten-Free Menu, Burgers, Bread/Buns RESTAURANT GWENDOLYN 152 E. Pecan St San Antonio, TX 78205 Gluten-Free Friendly, Organic RITA'S ON THE RIVER 245 E Commerce St San Antonio, TX 78205 Gluten-Free Friendly, Tex-Mex RIVER CITY SEAFOOD & GRILL 115 Loop 1604 NE San Antonio, TX 78258 Gluten-Free Friendly, Seafood, Steakhouse ROMANO'S MACARONI GRILL 11745 W IH 10, Ste 300 San Antonio, TX 78230 Gluten-Free Menu, Pasta ROME'S PIZZA 10555 Culebra Rd San Antonio, TX 78251 Pizza ROSSINI ITALIAN BISTRO 2195 N.W. Military San Antonio, TX 78213 Gluten-Free Friendly, Italian RUBY TUESDAY 9818 W IH 10, San Antonio,TX 78230 Gluten-Free Menu SALTGRASS STEAK HOUSE 502 E River Walk St San Antonio, TX 78205 Gluten-Free Friendly

SCUZZI'S ITALIAN GRILL 4035 N Loop 1604 W Ste 102 San Antonio, TX 78257 Gluten-Free Friendly, Italina, Wine Bar SIAM CUISINE 6032 FM 3009 Schertz, TX 78154 Gluten-Free Friendly, Thia SILO ELEVATED CUISINE 1133 Austin Hwy San Antonio, TX 78209 Gluten-Free Friendly, Seafood, Steakhouse SMOOTHIE KING 1141 N Loop 1604 E. Ste 106 San Antonio, TX 78232 Gluten-Free Friendly, Smoothies SOUPER! SALAD! 717 NW Loop 410 San Antonio, TX 78216 SUSHI ZUSHI 203 S St Mary's San Antonio, TX 78205 Gluten-Free Menu TEKA MOLINO 7231 San Pedro Ave San Antonio, TX 78216 Gluten-Free Friendly, Tex-Mex TEXAS DE BRAZIL 313 E. Houston St San Antonio, TX 78205 Gluten-Free Friendly, Brazilian TEXAS LAND & CATTLE STEAKHOUSE 201 N St Mary's St San Antonio, TX 78205 Gluten-Free Menu THE COVE 606 W Cypress St San Antonio, TX 78212 Gluten-Free Menu, Burgers, Bread/Buns, Beer, Fries THE FIG TREE 515 Villita St San Antonio, TX 78205 Gluten-Free Friendly, American THE FRIENDLY SPOT ICE HOUSE 943 S Alamo St San Antonio, TX 78205 Gluten-Free Friendly, Latin American THE LITTLE AUSSIE BAKERY & CAFE 3610 Avenue B San Antonio, TX 78209 Gluten-Free Menu, Dedicated Gluten-Free Facility, Pizza, Sandwiches, Bread/Buns

THE MONTEREY 1127 S. St. Mary's San Antonio, TX 78210 Gluten-Free Friendly, Gastropub THE RED OAK BAKERY 596 S Castell Ave New Braunfels, TX 78130 Dedicated Gluten-Free Facility TIN STAR CAFE 1202 W Commerce St San Antonio, TX 78207 Gluten-Free Friendly TWO BROS. BBQ MARKET 12656 West Avenue, Ste B San Antonio, TX 78216 Gluten-Free Friendly, BBQ VEGERIA VEGAN TEX-MEX & AMERICAN CUISINE 8407 Broadway St San Antonio, TX 78209 Gluten-Free Menu, Sandwiches, Bread/Buns, Dessert, Appetizers WHOLE FOODS 255 E. Basse Rd, Ste 130 San Antonio, TX 78209 WILDFISH SEAFOOD GRILLE 1834 Rte 1604 Loop San Antonio, TX 78248 Gluten-Free Menu YARD HOUSE 15900 La Cantera Pkwy San Antonio, TX 78256 Gluten-Free Menu, Beer Z'TEJAS 15900 La Cantera Pkwy Ste 25100 San Antonio, TX 78256 Gluten-Free Menu ZEDRIC'S 9873 IH-10 West San Antonio, TX 78230 Gluten-Free Menu ZIO'S ITALIAN KITCHEN San Antonio, TX 78249 Gluten-Free Menu ZOCCA CUISINE D'ITALIA 420 West Market St San Antonio, TX 78205 ZOĂ&#x2039;S KITCHEN 999 E Basse Rd Ste 125 San Antonio, TX 78209 Gluten-Free Friendly, Greek, Mediterranean ZPIZZA 700 E Sonterra Blvd #1103 San Antonio, TX 78258 Gluten-Free Menu, Pizza

THE MELTING POT 14855 Old Blanco Rd #110 San Antonio, TX 78216 Gluten-Free Menu, Dessert

NFIT MAN JANUARY / FEBRUARY 2013

 NONPROFIT

SAN ANTONIO COCKTAIL CONFERENCE 2013 IS PROUD TO WELCOME CRAFT COCKTAIL PROFESSIONALS FROM ACROSS THE COUNTRY, INCLUDING DALE DEGROFF, JASON KOSMAS AND SASHA PETRASKE – THREE EXPERT MIXOLOGISTS YOU WON’T WANT TO MISS! DALE DEGROFF

Master Mixologist Dale DeGroff, aka King Cocktail, developed his extraordinary techniques and talent tending bar at great establishments, most notably New York's famous Rainbow Room, where in the 1980s, he pioneered a gourmet approach to recreating the great classic cocktails. DeGroff has since been credited with reinventing the bartending profession, setting off a cocktail revival that continues to flourish. Winner of the James Beard Wine & Spirits Professional Award and author of "The Essential Cocktail" and "The Craft of the Cocktail" (Random House), Dale DeGroff is a partner in the award-winning bar training program, Beverage Alcohol Resource, and the founding president of The

Museum of the American Cocktail. Located in New Orleans, the museum celebrates the fascinating 200 year history of the cocktail and offers mixology seminars given by leading spirits experts, with a mentoring program for aspiring bartenders. Most recent projects: launching his new brand of Pimento Aromatic Bitters this August—developed with renowned absinthe distiller Ted Breaux. "It is clear to all in the drinks business that the cocktail is in the midst of a second `golden age.´ A legion of young professionals, emphasis on profession, who are masters of all things beverage coffee, tea, beer, wine, artisan distilling and most importantly the return of the fresh ingredient cocktail are in the vanguard of this movement. I am proud to be a part of the San Antonio Cocktail Conference a celebration of the rebirth of the first American culinary art the cocktail." – Dale DeGroff

JASON KOSMAS

Dale DeGroff

NFIT MAN JANUARY / FEBRUARY 2013

Jason Kosmas is a professional and world-renowned bartender, bar proprietor and author. In 2004, Kosmas partnered with Dushan Zaric, Igor Hadzismajlovic, Henry LaFargue and Billy Gilroy to open Employees Only. In 2008, he and his partners opened Macao Trading Co. in TriBeCa. Kosmas has since moved to Dallas to work in such places as NeighborHood Services and Bolsa and has recently co-founded The 86 Company, which offers a portfolio of premium pour spirits, including Aylesbury Duck Vodka, Cana Brava Rum, Ford’s Gin and Tequila Cabeza. Along with fellow San Antonio Cocktail Conference presenter, Dushan Zaric, Kosmas is the co-author of “You Didn’t Hear It From Us: Two Bartenders Serve Women the Truth about Men, Making an Impression and Getting What You Want” and

“Speakeasy: The Employees Only Guide to Classic Cocktails Reimagined.” “When I moved to Texas three years ago, the craft cocktail scene was beginning to take shape as the general public was just starting to grasp the idea of a proper cocktail. It is amazing to see the advances that have taken place in Dallas, Fort Worth, Austin, Houston and San Antonio. The San Antonio Cocktail Conference is a testament to the great men and women from Texas who are blazing this path. I am honored to part of such a great community and to help a truly noble cause.” – Jason Kosmas

SASHA PETRASKE

Named one of the 25 Most Influential Cocktail Personalities by Imbibe Magazine and one of the most influential New Yorkers by New York Magazine, Sasha Petraske sparked a classic-cocktail revolution when he opened the speakeasy Milk & Honey on New York’s Lower East Side. Since then, dozens of speakeasy-style bars have cropped up across the country, including many that he’s helped spawn with his associates. Petraske has been written about in major publications around the world for his contributions to cocktail culture. In 2012, along with Mark Bohanan, Sasha cofounded the San Antonio Cocktail Conference. “The San Antonio Cocktail Conference is a celebration of artisanal cocktails for a great cause, unlike other conferences that are run as for-profit businesses. I'm proud to be part of it.” – Sasha Petraske

DeGroff, Kosmas and Petraske are all presenting at San Antonio Cocktail Conference 2013. Be sure to visit www.sacocktailconference.com for more information about their seminars plus a detailed schedule or to purchase tickets.

A I LFS OF O A TTOO P P S HS E LHF ECLA F USE COC KC T OACIKLT S RR A C AU S E

BUY TICKETS ONLINE Support HeartGift with high-profile professional bartenders and cocktail aficionados. Mix, pour, teach, learn, and imbibe to raise funds for HeartGift San Antonio, which provides life-saving heart surgery for disadvantaged children.

www.sacocktailconference.com

January 17 â&#x20AC;&#x201C; 20, 2013 | Downtown San Antonio NFIT MAN JANUARY / FEBRUARY 2013

 EVENTS

NFIT FITNESS FAIR SATURDAY, OCTOBER 6, 2012, NFIT MAGAZINE HELD ITS QUARTERLY FITNESS FAIR & FIT COMPANY CHALLENGE AT THE RIDGE SHOPPING CENTER, TO HELP PROMOTE COMPANY HEALTH IN SAN ANTONIO.

» PHOTOGRAPHY BRANDON GRENIER

The fittest executives, doctors, and businesses across San Antonio were recognized. The event consisted of fitness demos, with local health and wellness exhibitors promoting their goods. The morning ended with a Fitness fashion show, and entertainment for all the guests who attended.

NFIT MAN JANUARY / FEBRUARY 2013

 EVENTS

JAN / FEB 2013

SAN ANTONIO FITNESS EVENTS JANUARY » Jan. 1 / 10:00 a.m.

Commitment Day Hundreds of thousands of Americans will kick off the New Year by participating in a simultaneous 5K-run/walk event spanning 35 cities. In San Antonio, thousands of people will set out to do a 5K and end up starting a movement. http://events.mysanantonio.com/san_antonio_tx/ venues/show/7577064-life-time-fitness www.commitmentday.com

» Jan. 1 / 10:00 a.m.

5K Fun Run www.saroadrunners.com/content.aspx?page_ id=87&club_id=736866&item_id=245398

» Jan. 2 / 4:00 p.m. – 7:00 p.m.

Rackspace Mid Week Farmers Market in San Antonio Rackspace Parking Lot Rackspace invites friends, families, and the community out every Wednesday for our Mid Week Farmers Market! http://eventful.com/sanantonio/venues/rackspace-parking-lot-/V0-001-003889413-7 http://eventful.com/sanantonio/events/rackspace-mid-week-farmer-/E0-001-0510361153@2013010216

» Jan. 8 / 12:00 p.m.

U.S. Army All-American Bowl The U.S. Army All-American Bowl is an East vs. West high school all star football game played in the Alamodome. Tickets can be obtained at: www.ticketmaster. com/US-Army-AllAmerican-Bowl-tickets/ artist/829196?brand=none&tm_link=tm_homeA_rc_image1 www.alamodome.com

NFIT MAN JANUARY / FEBRUARY 2013

» Jan. 12 / 8:00 a.m.

» Jan. 26 / 8:30 a.m.

» Jan. 13-15

» Jan. 26 / 10:00 a.m.

Resolve for a Better SA 5K 5K starting and finishing at the Junior League of San Antonio offices. Course will run along part of the San Antonio museum reach. www.athleteguild.com/venue/san-antonio-tx/ junior-league-of-san-antonio www.athleteguild.com/running/san-antoniotx/2013-resolve-for-a-better-sa-5k Child Nutrition Industry Conference 2013 SNA’s 2013 Child Nutrition Industry Conference (CNIC) brings you the most current concepts and best-practice solutions to help you achieve school nutrition excellence. www.hyatt.com/maintenance.html www.foodservice.com/events_detail. cfm?id=1598

» Jan. 19 / 1:00 p.m. – 5:00 p.m.

AMAZING Adventure Race & Family Activity Kids in grades 1-12 pair up with a parent, grandparent, sibling or mentor and compete in a series of fun challenges patterned after the show The Amazing Race. http://eventful.com/sanantonio/venues/olmosbasin-/V0-001-001688884-2 www.GreatAmazingRace.com

» Jan. 20

Cocoa Women's Half Marathon 131 King William San Antonio, Texas www.cocoahalf.com

SARR Endurathon Half Marathon and 2 Person Relay Bulverde Community Center Course is on scenic rolling hill country roads. Long-sleeve t-shirt guaranteed to first 300 registrants only! www.saroadrunners.com/content.aspx?page_ id=87&club_id=736866&item_id=245356 LoneStar Walkers University Center Atrium @ St. Mary's University The route is flat and winds through the St. Mary's University campus past historic landmarks and educational buildings. For more information contact: heinzhj@gvtc. com www.ava.org/gen3/data/event_details. asp?eventid=94513

» Jan. 27 / 7:00 a.m.

HERO-THON Half Marathon Series Powered by The Leukemia & Lymphoma Society Alamodome The inaugural Hero-thon Half Marathon Series Powered by The Leukemia & Lymphoma Society is launching in San Antonio. Whether you’re running or walking for a loved one or trying to beat a personal best, we all have the potential to be a superhero. Contact information: Jodi Driscoll at Jodi. Driscoll@lls.org Event/website link: www.herothonlls.com

FEBRUARY » Feb. 2 / 7:00 a.m.

28th Annual Tower Climb & Run Tower of the Americas The CF Tower Climb & Run is a premier fundraising event for the Lone Star Chapter of the Cystic Fibrosis Foundation. Anyone 10 years and older can participate in one of two categories: competitive and non-competitive. Registration Closing Date: Monday, January 28, 2013 @ 11:59 PM PST http://lonestar.ccf.org

» Feb. 2 / 8:30 a.m.

Reagan Band 5K Ronald Reagan High School AEROBICS AND FITNESS ASOCIATION OF AMERICA https://secure.getmeregistered.com/get_information.php?event_id=7230

» Feb. 8 / 9:00 a.m. – 6:00 p.m.

Primary Group Exercise Cert. v4 Gold’s Gym This course is a review of AFAA's Basic Exercise Standards and Guidelines, anatomy, exercise science, exercise evaluation and exam criteria to prepare them to take the AFAA Primary Group Exercise Certification exam.

» Feb. 9 / 9:00 a.m. – 6:00 p.m.

KickBoxing Certification v4 Gold’s Gym This workshop brings standards and guidelines to today's hottest workout.

» Feb. 9/ 10:00 a.m.

Cupid's Chase 5K Run Pavillion 4, 3900 Roland Avenue, San Antonio, Texas http://facebook.com/cupidschase

» Feb. 10 / 9:00 a.m. - 5 p.m.

G.E.A.R.™: Indoor Cycling Gold’s Gym This one-day onsite workshop includes the latest research on cycling biomechanics and physiology, as well as a variety of drills and techniques with an emphasis on long-term safety, injury prevention and results.

» Feb. 10 / 9:00 a.m. – 6:00 p.m.

FuzeCraze™ Dance Drills & Skills Gold's Gym This one-day dance fitness workshop fuses a variety of international dance styles and rhythms.

» Feb. 10 / 9:00 a.m. – 6:00 p.m.

Fighting Obesity: A Practical Approach Golds Gym This one-day, onsite workshop is designed to provide fitness professionals with an introduction to the knowledge, tools, and fundamental skills necessary to successfully work with larger-sized, overweight and obese participants. www.afaa.com/304

» Feb. 16 / 10:00 a.m.

Kiss Me Dirty Mud Run Series The National Shooting Complex Kiss Me Dirty Race Series will be partnering up with a cancer research organization in the San Antonio area. www.kissmedirty.com/ sanantonio.html

» Feb. 16 / 8:00 a.m.

Toyota Texas Street2Feet 5K Run/Walk Start/Finish at First Presbyterian Church 404 N. Alamo, 78205 Registration available at: www.iaapweb.com

» Feb. 16 / 8:00 a.m. Toyota Texas Street2Feet 5K Run/Kid’s Run www.samm.org

NFIT MAN JANUARY / FEBRUARY 2013

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