Health Advantage Magazine

A FREE HEALTH & WELLNESS MAGAZINE FROM

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FALL 2018

LOSE WEIGHT, NOT YOUR MIND

HERE’S YOUR

FALL FITNESS PLAN

Use the protein advantage to stay satisfied while you drop pounds

Try this simple circuit workout and maintain your summer body

PROTECT

KEEP YOUR PETS HEALTHY

YOUR FAMILY!

HOW TO… • Fight back against cold and flu season • Defend yourself from Lyme disease • Improve prostate health

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contents Fall 2018

features

24 WHEY TO GO!

Quality protein is an important part of any healthy diet, and important for successful weight management.

Still, many are confused when it comes to choosing a protein product.

Here’s why whey protein is a great choice for those who want to get the most out of their wellness lifestyle.

By Steve Stiefel

28 KEEP YOUR SUMMER SHAPE Try this effective indoor circuit workout to keep you fit and trim as we move into the chillier weather of fall and winter.

By Tom Weede, CSCS

32 TAKE ACTION ON PROSTATE HEALTH With prostate cancer on the rise,

many men are looking for ways to reduce their risk of getting the disease. A renowned physician shares his tips on lifestyle changes that can make a difference.

By Joseph C. Maroon, MD & Jeff Bost, PAC

2 Healthy Advantage | FALL 2018

departments 4 WELCOME LETTER

{FIT LIFE}

6 FAMILY FIRST

Here’s what to stock in your medicine cabinet for cold and flu season.

12 Healthy Pets A family wellness plan should include the four-legged members. Here’s what to do.

34 PERSONAL TRAINER

World-famous trainer Dave Hawk

14 Beauty Expert Look your best with these fall beauty tips.

40 INSPIRATION

This woman proves that it’s never too

16 Wellness Did you know Lyme disease is on the rise?

Here’s how to protect yourself from this potentially serious illness.

A message from Eric Nardulli, Vice President of Giant Eagle’s Health, Beauty & Wellness division.

answers your questions on exercise and nutrition.

late to begin a fitness program, as she lost over 100 lb in her 70s!

8 News & Research Recent findings in the world of health and fitness research.

18 Pharmacy The work of Giant Eagle pharmacists extend far beyond the stores’ four walls.

20 Shopping Cart Check out these cutting-edge health and fitness products in stores today.

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welcome letter

Wellness Begins in Your Shopping Cart Healthy habits make happy lives. Here’s how Giant Eagle & Market District can help you and your family meet your wellness goals this fall!

S

aying goodbye to summer is always a bittersweet affair.

While we’ll miss the warm weather and trips to the beach, we have a lot to look forward to as the air turns crisp and the excitement of the holidays beckon.

There’s wonder in every season. Albert Camus once said: “Autumn is a second spring, where every leaf is a flower.” But while beauty abounds in our colorful trees, nature has its hazards this time of year. Namely, cold and flu season.

We’re here to help. Heather Gavlak, Category Manager Healthcare-OTC, has many great suggestions of products that can help protect you from seasonal illnesses, while providing relief from cold and flu symptoms (see page 6). And don’t forget to stop by a Giant Eagle Pharmacy to get your annual flu shot if you haven’t already.

Also with an up-tick in Lyme disease, it’s important that you learn more about how to avoid contracting this potentially debilitating illness. Our expert explains how to detect symptoms, and what to discuss with your health-care professional if you believe you may be suffering from exposure to Lyme (page 16).

I serve as a Board Member of The American Cancer Society, Pittsburgh area, and know that more men than ever are at risk for getting prostate cancer. On page 32, we offer simple lifestyle changes that have been proven to help lower the risk of developing this devastating disease. Please take a look.

Of course, your wellness plan is about a lot more than preventing illness. You want to live your best life. We know how difficult it can be to transition your exercise and weight management program from summer into fall, so we’ve provided an effective circuit workout to help keep you in shape (page 28).

We’re proud of our Own Brand category of products, and we’re excited to announce the launch of our new Giant Eagle Whey Protein (page 26). With 30 g of protein in every serving, this delicious shake will help you maintain a healthy weight by making you feel satisfied and full, even when on a low-calorie diet. We think that the Giant Eagle Whey Protein is a game changer, so give it a try today.

We’re just scratching the surface of all the exciting programs and products we have in store (pun intended) for you at Giant Eagle. Visit our team members in the HBW department today and find out how we can help you and your family stay happy and healthy this fall and beyond.

EDITORIAL

Jim Schmaltz EDITORIAL DIRECTOR/ PUBLISHER

Lee Corbin CREATIVE DIRECTOR

Pamela Bunn MANAGING EDITOR

Tami Georgeff PRODUCTION DIRECTOR

Kevin Roach ART DIRECTOR ADVERTISING SALES & PROMOTION

David Hawk GLOBAL DIRECTOR OF SALES (412) 736-2645

Eric Nardulli Vice President, Health, Beauty & Wellness Board Member, American Cancer Society, Pittsburgh Area This information is for informational purposes only, and is not a substitute for professional medical advice. Always seek the advice of a qualified health provider prior to starting any new treatments, or if you have questions regarding your medical condition. Although the information contained is intended to be accurate, Giant Eagle, Inc. does not assume any liability for information that is not accurate.

4 Healthy Advantage | FALL 2018

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W

ith winter weather approaching, so are the dreadful coughs, sneezes, and sniffles. We all know how difficult it can be to face the world when you’re not at your best, so stock those medicine cabinets with all of the season’s necessities and be prepared to arm against, fight off, and bounce back from any ailments that may be lurking in the months ahead.

Here are a few suggestions of on-hand must-haves.

RELIEF FOR THE WHOLE FAMILY

• Zarbees Adult and Zarbees

Fight Back Against Cold And Flu Season

Here’s how to protect you and your family from winter-related illnesses

BY HEATHER GAVLAK, Category Manager Healthcare-OTC

Children Immunity Gummies.

These gummies are packed with natural ingredients such as elderberry and zinc to give your immune system a powerful boost of vitamins and antioxidants. They taste incredible too!

• Maty’s Organic Mucus

Cough Syrup. No parent likes to see their little ones feeling lousy and we’re only willing to give them the best.

Giant Eagle has the solution! Maty’s Organic Mucus Cough Syrup. Creator Carolyn Harrington was on a journey to find an alternative solution to traditional medicines that would help remedy her daughter Maty’s symptoms. What originated as one mother’s desire to help her own daughter led to a strong desire to help everyone and soon the Maty’s brand was born.

Thanks to the efforts of Carolyn Harrington, you can feel confident in providing your child with a solution to their symptoms with recognizable ingredients straight from Mother Earth.

• Theraflu Powerpods. Cough syrup not your cup of tea?

Theraflu recently launched their most genius innovation: Theraflu Powerpods. These pods are compatible with Keurig machines and contain the symptom-fighting ingredients of the Theraflu brand that we all know and trust, without any preparation hassle.

No one has time to waste feeling tired, stuffy, and miserable, so when the common cold hits, be sure to have a variety of syrups, drops, and over-the-counter medications in your cabinet. Ranging from popular national brands to our valued Own Brands, we have an assortment to accommodate any combination of symptoms, so be sure to select the products that best fit your cough and cold needs.

TAKE PRECAUTIONS

To minimize the risk of falling ill, be sure to wash your hands frequently, and remember to get yourself and your family the flu shot at your local Giant Eagle Pharmacy.

MEET HEATHER GAVLAK Heather Gavlak is the Category Manager for Healthcare. Heather joined Giant Eagle in 2006 as a buyers assistant for Produce. She later went on to “Discover the Pleasure of Food” with the Market District team, assisting in opening 11 Market District stores and two Market District Express locations, and then worked as a merchandising planner for Snacks, Bread and Candy. Heather is passionate about her health as well as yours. She is proud to ensure Giant Eagle carries the best healthcare assortment to keep you and your loved ones healthy!

6 Healthy Advantage | FALL 2018

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the fit life WORK OUT AND CHILL OUT A 50-year study suggests that exercise and emotional calmness can extend a life worth living

he evidence that exercise helps extend longevity is beyond debate, but researchers now believe they have a more complete recipe for tacking years on to your life: physical activity, plus a calm, balanced temperament.

In a study that lasted an impressive 50 years, people aged 17-98 who stayed consistently active, calm, and organized lived years longer their more sedentary, nervous counterparts.

1 Healthy Advantage | FALL 2015

In the study, published in Psychosomatic Medicine, scientists scored subjects in a spectrum of behaviors, emotional dispositions, and character traits. The results after five decades of data?

Working out and chilling out reduced health risks, increased life satisfaction, and extended life.

“Enduring cognitive, emotional, and behavioral tendencies have significant influence on health and longevity,” lead study

author Antonio Terracciano, PhD, told Reuters Health.

The study was performed at the National Institute on Aging, which followed 2,359 people who enrolled in the Baltimore Longitudinal Study of Aging in 1958.

An interesting discovery in the research was that women who were more assertive gained years of longevity. Of course, that’s easier said than done. It’s one thing to stick to an exercise plan—maintaining

a calm emotional core and an assertive outlook takes more than following a workout schedule.

BOTTOM LINE: Find ways to reduce stress in your life.

One suggestion: meditation. New research proves that meditation doesn’t just relax you, it can actually increase brain volume in the hippocampus and other brain areas that are associated with emotional calm and stability.

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the fit life news & research

snack tip!

Walnuts Help Improve Prostate Health

Animals eating a walnut-rich diet (equivalent to 2 oz of walnuts per day) had fewer prostate tumor growth than non-walnut eaters, according to research in Cancer Investigations.

IN SICKNESS AND IN HEALTH ! ! !

COLD WEATHER EXERCISE TIPS It’s a good idea to stay active during winter. Try these outdoor workout tips, courtesy of the Mayo Clinic: • Head into the wind when running; • Drink plenty of fluids (even if you’re not thirsty); • Warm your hands and feet every 20-30 minutes to avoid frostbite.

30–40%

That’s the amount of heat that’s lost through your head, so make sure you’re noggin is covered during winter.

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The UC Berkeley Wellness The UC Berkeley Wellness Letter reports that researchers found that when a husband or wife makes healthy lifestyle changes, the spouse is dramatically more likely to follow suit. In fact, when one person begins an exercise program, his or her partner is 50% more likely to as well.

The same was true for quitting smoking. When one married puffer quit, the spouse was five times more likely to stop smoking as well.

Unfortunately, these social effects can work the other way. According to Harvard researchers, your chances of becoming obese increase by 0.5% with each obese family member, friend, or co-worker you have in your social network. Still, don’t ditch your heavy friends, encourage them instead, and do the fitness journey together.

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Want to get your spouse in shape?

Then you get in shape.

exercise may help protect against prostate cancer

Three hours of vigorous exercise helped prostate cancer patients lower their risk of dying from the disease. Physical activity in the study included biking, jogging, racquet sports, swimming, and golf. Even those who exercised moderately improved their odds of living longer. The research was published in the Journal of Clinical Oncology.

The study was called “groundbreaking” by an oncologist at Beth Israel Medical Center in New York City, and was performed by researchers at the Harvard School of Public Health.

Bottom Line: Find a physical activity that you like to do, and try to make it part of your lifestyle. Your life may depend on it. For more on prostate health, turn to page 32.

training tip

Don’t Be A Watcher!

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smells like sweet dreams Flooding your room with a pleasant fragrance, such as flowers, can lead you to experience happy dreams as you sleep, according to Bottom Line Health.

On the other hand, unpalatable odors can cause you to experience nightmares. So get the cat box out of your room and a bouquet of roses next to your bed now!

A mistake many people make while working chest is watching the weights go up and down during either dumbbell presses or dumbbell flyes. Doing this forces you to either tuck your chin down or turn your head to the side—two postural problems that can compromise your breathing and strain your neck.

Bottom Line: Always stare straight above you and concentrate on pushing the weight back up to your field of vision.

FALL 2018 | Healthy Advantage 11

the fit life healthy pets

Bless the Beasts

Here’s how to keep your four-legged friends happy and safe from harm

12 Healthy Advantage | FALL 2018

SIX WAY TO KEEP YOUR PETS HEALTHY

Here are the main areas of concern for pet owners.

Wellness begins here.

1. Keep your pet at a healthy weight with regular exercise.

It will keep you fit as well. (Ask your vet what weight range is optimal for your pet.)

2. Feed your pet a balanced, nutritious diet.

3. Visit your veterinarian at least once a year for an examination. This can be a life saver.

4. Stay up to date on vaccinations, especially distemper, parvo, panieukopenia, and rabies.

5. Beware of parasites such as fleas, ticks, heartworm, etc.

Your vet can help direct you to products that can help.

6. Spay or neuter your pet.

SEVEN FOODS TO AVOID FEEDING YOUR DOG OR CAT

1. Xylitol-containing products (xylitol is an artificial sweetener often found in sugar-free candy and gum) 2. Chocolate (some types of chocolate are not as toxic as others, but it’s safer to keep your pets away from all types of chocolate) 3. Onions 4. Grapes and raisins 5. Fatty and fried foods (this is good advice for humans, too).

6. Macadamia nuts 7. Avocados

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ical nicknamed the “happy hormone”).

You not only want to feed them nutritious foods, you also want to keep them from harm. We checked with the American Veterinary Medical Association (AVMA) to get some pointers on maintaining the safety and wellness of your furry friends. Here’s what we learned.

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ets are part of the family.

There’s no way around it. Whether you have a cat or dog—or both—you know how much they mean to you and your loved ones.

Your four-legged housemates depend on everything from you. And not only do your pets depend on you to stay healthy, they also return the favor, helping you stay more fit. Research confirms that people with pets are happier and more healthy. Even the simple act of petting a dog can raise your serotonin levels (serotonin is a neurochem-

SIX HALLOWEEN SAFETY TIPS FOR PETS

With Halloween around the corner, we thought we’d share the AVMA’s tips for keeping Fido from harm. Here’s what they list.

1. Don’t feed your pets Halloween candy, especially if it contains chocolate or xylitol (see the list of dangerous foods on the previous page); 2. Make sure your pet is properly identified (microchip, collar, and ID tag) in case s/he escapes through the open door while you’re distracted with trick-or-treaters; 3. Keep lit candles and jack-olanterns out of reach of pets; 4. If you plan to put a costume on your pet, make sure it fits properly and is comfortable, doesn’t have any pieces that can easily be chewed off, and doesn’t interfere with your pet’s sight, hearing, breathing, opening its mouth, or moving.

Never leave your pet unsupervised while he/she is wearing a costume; 5. If your pet is wary of strangers or has a tendency to bite, put him/her in another room during trick-or-treating hours or provide him/her with a safe hiding place; 6. Keep your pet inside.

Ghouls abound.

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10 POISON PILLS FOR PETS

According to the ASPCA Animal Poison Control Center, about 25% of all phone calls they receive are from people whose pets have swallowed a medication meant for humans.

Keep an eye out for dropped pills and make sure medicine bottles are safe from your pets, who have a way of finding them.

Below are the10 meds most commonly ingested by pets.

1. Ibuprofen—Ibuprofen (Advil, Motrin) is the most common human medication ingested by pets. Many brands have a sweet outer coating that makes it appealing to them.

2. Tramadol—Tramadol (Ultram) is a pain reliever.

3. Alprazolam—Alprazolam (Xanax) is prescribed as an anti-anxiety medication and a sleep-aid.

4. Adderall—Adderall is a combination of four different amphetamines and is used to treat Attention Deficit Hyperactivity Disorder (ADHD) in children.

5. Zolpidem—Zolpidem (Ambien) is a sleep-aid for people.

Pets commonly eat pills left on the bedside table.

6. Clonazepam—Clonazepam (Klonopin) is used as an anticonvulsant and anti-anxiety medication. It is sometimes also prescribed as a sleep-aid.

Cats, in particular, like these, for some reason.

7. Acetaminophen—Acetaminophen (Tylenol) is a very common pain killer found in most households.

8. Naproxen—Naproxen (Aleve, Naprosyn) is an overthe-counter pain reliever.

9. Duloxetine—Duloxetine (Cymbalta) is prescribed as an antidepressant and anti-anxiety agent.

10. Venlafaxine—Venlafaxine (Effexor) is an antidepressant.

THREE REASONS TO EXERCISE WITH YOUR DOG

A survey found that 38% of dog owners listed walking/jogging/exercise as the number one benefit of owning a dog. They’re especially great for older people. One study found that seniors with dogs were more likely to reach their wellness goals than those without dogs.

Truly, Fido makes a great fitness buddy. Our canine pals love to run and play, and their enthusiasm is contagious. And unlike their human counterparts, they won’t cancel the workout on you at the last minute. Dogs need it too. One-third of all dogs over one-year-old are overweight. Since Dogs and humans have a few health issues in common—high blood pressure, type-2 diabetes and arthritis (all tied to weight)—exercise is the perfect prescription for both.

Here’s why fitness with your dog can give both of you a new leash on life.

• You get a mood boost. A brisk 30-minute walk releases pleasure chemicals in the brain called endorphins. You may not feel like going for a walk when you start, but you’ll be glad once you’re back.

• You burn more calories. An hour walk could burn upward of 200 calories. And research shows you burn 20% more calories by exercising outdoors rather than inside.

• You work out more often. Dogs are great motivators. And studies show that people who exercise with their pet exercise more frequently.

FALL 2018 | Healthy Advantage 13

the fit life beauty expert

CLASSICS NEVER FADE

Put your best face forward with these dramatic beauty products.

By CARLY DUMONT, Category Manager, Beauty

F

all is the perfect time to refresh your look. In 2018, it’s all about simplicity with a pop of sparkle. Here are the beauty products that are making an impact on autumn trends.

All That Shimmers

Metallic and glitter have been all over the fashion runways and there is no reason not to make this look an everyday staple or a fun way to spice up your eye makeup for a night out! My go-to metallic line is Maybelline Master Precise Ink Metallic Liquid Eyeliner ($8.99).

Sizzling Eyes

Brown eye shadow is great for any eye color and the smoky brown palettes are in. I love the NYX Dream Catcher Palette ($14.99).

Whether you are looking for a dark brown or light golden brown smoky look, this palette is perfect.

Red, Red Wine.

You can never go wrong with the classic red lip color. Try the CoverGirl Continuous Color Lipstick Vintage Wine ($5.99) shade. Its subtle yet dynamic color will make a statement.

The Effortless Ponytail

Less fuss and more time spent playing is what fall is about. The ponytail has made its comeback and I can’t get enough of it. All you need is a fine-tooth comb, Big Sexy Spray and Play Harder Hair Spray ($17.99), and Conair Black Elastics ($3.29)!

MEET CARLY DUMONT Carly Dumont is the Category Manager, Beauty for Giant Eagle stores. A graduate of the University of Dayton with a BA in marketing/journalism, she was named a “Rising Star among the Top Women in Convenience” by venerable industry publication Convenience Store News. Carly is based in Pittsburgh.

14 Healthy Advantage | FALL 2018

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the fit life wellness

A RISING EPIDEMIC

Lyme disease is a growing threat in our community. Here’s how to protect yourself.

BY KATELYNN NARDULLI, DC, AND SHANNON SMITH, DC

Lyme disease is an infection caused by Borrelia burgdorferi, a type of bacterium called a spirochete. This little spring shaped microorganism is carried by the deer tick and is transmitted via a tick bite.

HOW DO YOU KNOW IF YOU’VE BEEN INFECTED WITH LYME DISEASE?

The hallmark sign of Lyme disease is a bullseye-shaped red rash called erythema migrans that forms on the surface of the skin within

chete can travel throughout the body and infect various tissues such as musculoskeletal joints, the nervous system, and even internal organs. This multisystem inflammatory disease can lead to a number of severe symptoms.

HOW DO YOU TREAT LYME DISEASE?

There are two bodies of belief within the medical community on the treatment of Lyme disease. However

MEET DR. KATELYNN NARDULLI Katelynn Nardulli, DC, earned her bachelor’s degree from Indiana University of Pennsylvania and went on to earn her doctorate from Palmer College of Chiropractic in Davenport, Iowa. Dr. Doyle participated in a Clinic Abroad Program, where she traveled to Manaus, Brazil, along the Amazon River, and worked in the Rehabilitation and Sports Injury Center at the college. She graduated in 2014 and began working at Pettinato Chiropractic Center— a multidisciplinary clinic in the North Hills of Pittsburgh offering chiropractic, medical services, rehabilitation, massage therapy, and weight loss.

16 Healthy Advantage | FALL 2018

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WHAT IS LYME DISEASE?

a week or two after being bitten by an infected tick.

However, not all people will develop the rash. A Lyme infection can also manifest as flu-like symptoms such as a fever, severe fatigue, headache, general malaise, or joint pain and stiffness.

Additional blood work such as the enzyme-linked immunosorbent assay (ELISA) test and western blot test can also help to confirm the diagnosis of Lyme disease.

If left untreated, the spiro-

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h

ealthcare professionals throughout western Pennsylvania are reporting an alarming spike in the number of cases of Lyme disease over the past couple years.

This disease is reaching epidemic proportions. Chances are that someone in your circle of family and friends has been diagnosed with having Lyme.

both parties will agree that this disease can be difficult to treat and manage because of the many ways in which it can manifest itself within the human body.

Some medical professionals believe that Lyme disease can be treated with an antibiotic in the early stages and cured completely.

Common antibiotics used include doxycycline, amoxicillin, or cefuroxime axetil.

There is another community of doctors that believe in the existence of “Chronic Lyme Disease” or “Post-Treatment Lyme Disease Syndrome” (PTLDS).

This sector of the healthcare community believes that even after an antibiotic treatment is completed, the infecting disease can continue to have lasting effects in the human body, causing symptoms to continue.

eliminate this foreign invader that is infecting and harming the body. Typically with the help of antibiotics, the immune system launches its attack, eliminates a majority of the infecting agent, and then goes back to a healthy resting state.

It’s when the immune system launches an attack and becomes hyperactive and remains in this heightened state, even after a majority of Lyme has been eliminated, that PTLDS occurs. So essen-

tially PTLDS is an immune system problem that can occur after a Lyme infection.

When an individual has other stressors that affect or weaken the immune system, they are more likely to develop PTLDS. Some examples of other stressors include, autoimmune diseases, co-infections, or even high stress levels.

This is why the treatment of PTLDS focuses on treating the health and recovery of the immune system.

Functional medicine treatment and supplementation focuses on re-regulation and decreasing inflammation throughout the body.

At Healthyways Integrated Wellness Solutions we treat both Lyme disease and Post-Treatment Lyme Disease Syndrome. If you suspect a Lyme infection or are still suffering with symptoms even after an antibiotic treatment, please call our office for a free consultation with Dr. Shannon Smith at 724-444-6644.

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WHAT IS POST-TREATMENT LYME DISEASE SYNDROME (PTLDS)?

In chiropractic philosophy we always say that, “The health of the host is more important than the strength of the bug.”

Lyme disease is a strong bug but the likelihood of PTLDS truly depends on the health of the host that it infects. An infection like Lyme attacks multiple systems throughout the human body and this launches the immune system into a state of war. The immune system immediately deploys all available soldiers, or antibodies, to attack and FALL 2018 | Healthy Advantage 17

the fit life pharmacy

BUILDING A HEALTHIER COMMUNITY

The commitment of Giant Eagle pharmacists to provide care for you and your family extends far beyond the pharmacy counter.

BY RENEE RICHARDSON, GIANT EAGLE PHARMACIST, COMMUNITY PARTNERSHIPS, TAYLOR CHAPMAN, GIANT EAGLE PHARMACY COMMUNITY RESIDENT, & AMBER LAPPING, GIANT EAGLE PHARMACY COMMUNITY RESIDENT.

P

harmacists are a key part of the healthcare team, as they have a unique set of skills that offer many opportunities for patient care. They are considered medication specialists and ensure that the medications prescribed by your doctor are safe and effective for you. Furthermore, pharmacists are licensed to administer vaccines, provide point-of-care tests, complete medication reviews, as well as many other clinical services.

According to a report in Forbes, pharmacists are ranked fifth in a list of America’s most trusted professionals.

Pharmacists work in many different locations, such as hospitals, retail, physicians’ 18 Healthy Advantage | FALL 2018

offices, and in the community.

At Giant Eagle, we are committed to building stronger, healthier, and happier communities for everyone. Therefore, our pharmacists can not only be found behind the pharmacy counter but also in the community to better serve and interact with our patients.

Giant Eagle Pharmacy attends many events in the communities we serve, such as the Susan G. Komen Race for the Cure, American Diabetes Expo, American Heart Association Heart Walk, Pride events, and a multitude of other events from large walks and races to local church and community health fairs.

These events give Giant

Eagle pharmacists the opportunity to provide education on disease states, medications, medication safety, poison prevention, and pharmacy as a career. Giant Eagle pharmacists also complete blood pressure checks, blood glucose screenings, cholesterol screenings, and other point-of-care tests while at community events.

PREVENTION & CARE

Pharmacists play a large role in protecting our communities from preventable diseases by offering and administering immunizations. Giant Eagle pharmacists give flu, pneumonia, shingles, tetanus, and many more vaccines to patients every day. In addi-

tion, Giant Eagle pharmacists provide immunization consultations and recommendations to those who plan to travel abroad or need to get up to date on routine vaccinations. Immunization services are provided at the pharmacy and at off-site clinics and community events.

Giant Eagle pharmacy’s commitment to providing quality care to our patients starts in our pharmacy, but extends out to our communities through education and service delivery. Giant Eagle pharmacists strive to provide the best care to our patients in any setting and are available seven days a week. Stop by and ask how we can help you.

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Offer will be loaded to your Giant Eagle Advantage Card® within 24 hours.

Must scan coupon and Advantage Card at the time of transacation.

Limit one coupon per customer. Must scan Giant Eagle Advantage Card® at time of purchase along with this coupon to receive the $15 offer. $15 offer will be automatically loaded to the customer’s Giant Eagle Advantage Card within 24 hours after purchase. Valid through 12/31/18. Transfer offer valid on prescription(s) previously purchased at another pharmacy with valid refills remaining. Excludes PACE, PACENET, Giant Eagle EmployeeFunded prescriptions and prescriptions transferred from another Giant Eagle. Prescription filled as written by physician. Physician authorization may be requested. Copies and facsimiles not accepted. Offer not valid on free generic medications. Cannot be combined with any other offer and has no cash value. $15 offer not valid on the purchase of fuel, tobacco, cigarettes, gift cards, prescriptions or prescription copays or any other item prohibited by law. $15 load to card to government funded patients are limited to no more than $15 individually and no more than $75 in the aggregate per patient.

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Drinking enough water every day is one of the easiest ways to stay on track with your health and wellness plans. Regular tap water as well as bottled water may hydrate you, but it will not offset the acidic content of our daily diets. Cooked and processed foods, as well as beverages like tea, coffee, and soft drinks, can throw off your body’s pH levels. Poor pH levels can cause fatigue, headaches, and other ailments.

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nutrition

Here’s why whey and other proteins are essential to achieving your fitness and wellness goals.

BY STEVE STIEFEL

WHEY

!

O G

TO

24 Healthy Advantage | FALL 2018

I

In the past, when milk was being processed, manufacturers would separate the proteins, the goal being to gather up all the valuable casein. Whey, the other major protein in milk, was thought useless, so it was tossed out.

Times have changed in a big “whey.” Such as, now you can make a lot more puns in protein articles.

When somebody finally got around to analyzing whey, the protein was discovered to be loaded with nutrients and easily digested by humans. Now, whey protein is the most common form of protein available as a supplement, and that’s good news all the way around. It’s inexpensive, quickly digested, and provides a range of other advantages for those seeking to improve health or facilitate muscle building.

Whey protein is a byproduct of cheese. When milk begins to coagulate, casein protein solidifies and separates from whey protein. The casein can then be easily removed, leaving the whey for protein manufacturers to turn into powdered protein supplements. Lucky for them.

Here are the most basic elements of protein consumption and timing to help you maximize your fitness and wellness goals, including the best ways to incorporate whey protein into your nutrition plan to boost results.

Whey Protein and Weight Loss

Studies strongly suggest that protein may have an impact on food intake through its effect on hormones that influence a feeling of fullness. But all protein may not be created equal, at least not when it comes to losing body fat.

In one study, subjects consumed a liquid meal containing equal amounts of either casein (milk protein) or whey protein.

Then, 90 minutes later, they were let loose in a buffet and told to eat anything they wanted. Those who consumed the whey protein ate significantly fewer calories. So whey protein powder may well be a great tool in the battle to control appetite naturally.

The work of Donald Layman, PhD, has suggested that one particular amino acid—leucine—plays an especially important role in weight-management programs by helping people change their body composition in a favorable way: contributing to muscle while shedding fat. Whey protein’s high leucine content (50–75% greater than other common protein sources) coupled with fast absorption makes whey perfect for those wanting to lose fat.

Plus, the protein influences several hormones, including insulin, that have an excellent impact on body composition.

Whey has also been shown to curb cravings and hunger.

One study in The Journal of Nutrition found that whey protein reduced appetite as well as visceral and subcutaneous fat. The whey protein also reduced blood levels of insulin—your fatstoring hormone—and increased insulin sensitivity, which is the ability of the cells to actually listen to insulin. The opposite of insulin sensitivity is insulin resistance, a huge part of diabetes and obesity and definitely something you don’t want.

Another study in the journal Nutrition & Metabolism looked at people on a diet who reduced their daily intake by 500 calories.

Those who also consumed a leucine-enriched whey drink lost significantly more body fat and showed a greater preservation of lean muscle than those who didn’t.

Feeding the Immune System

Besides being a great source of absorbable protein, ideal for building muscle and losing fat, whey is also highly stimulating to the immune system. That’s because whey protein is one of the best methods for coaxing the body into making more glutathione (GSH), which is arguably the most important antioxidant in the

body. Often referred to as “the master antioxidant,” it works to destroy free radicals and is intimately involved in the detoxification of carcinogens. The white blood cells and the liver depend on it to detoxify poisons in the body.

Unfortunately, GSH is very badly absorbed when you ingest it orally, which is why GSH supplements never really caught on. The GSH in your cells needs to be made by the body, so the best way to support this process is by providing the body with the amino acids that act as “building blocks” to produce more GSH. Enter whey protein. Eating or drinking whey protein has been shown to be one of the most effective ways to ramp up GSH production—probably because of its particular amino-acid profile. For that reason alone, whey is considered beneficial to the immune system.

Whey protein also contains a number of important protein fractions such as beta-lactoglobulin, alpha-lactalbumin, and immunoglobulins, all of which have significant disease-fighting effects.

The Right Whey to Power Up

Making a drinkable meal out of protein, fat, and carbs using whey as the protein source is pure simplicity. Dissolve a scoop or two of your favorite powder into 8 oz of liquid—rice milk, almond milk, raw milk, or even water—and use that as the base.

You can stop there, or add in other goodies. Optional favorites include ½ cup of frozen or fresh blueberries, a spoonful of flaxseed oil, a shot of omega-3 oil and—once in a while—a tablespoon of peanut butter or oatmeal. Even nuts can be thrown into the blender for added texture, fiber, good fats, and minerals.

Of course, the more you add, the richer the meal, the more the calories and the more full you will be. So if all you’re looking for is an easy energy boost, a quick snack or a postworkout drink, stick with the powder and the liquid (preferably water) alone.

You’re caloric intake will stay around 200 calories or less and you’ll get a nice, protein-based up-tick in your metabolic rate.

But, if you’re going for the full monty—a drinkable meal—then add in the kitchen sink if you want, but lean toward the low-sugar fruits. You can even throw in a handful of greens! Just make sure that there’s some fat in there for better nutrient absorption and to slow down the hit to your blood sugar. A spoonful of a fiber supplement can also help to keep blood sugar stabilized.

FALL 2018 | Healthy Advantage 25

Ideal whey intake will vary based upon your individual needs. Even if you’re having just one shake per day—for breakfast, for instance, or in the middle of the afternoon—you can still reap the benefits of this terrific protein choice.

Some people find that a preworkout shake can give them extra stamina, while others actually prefer a shake during their workouts. And if you lift heavy or do interval training, a postworkout shake can supply your muscles with the amino acids they need to grow stronger.

Ultimately, it’s important to experiment and find what works best for you. In generally, though, look for a low-sugar whey powder with at least 20 g of protein per serving. A good choice is the new Giant Eagle Whey Protein (see below). Whatever you choose, always eat a balanced whole-food diet, and speak to your doctor before beginning a supplement regimen.

BLEND ME, SHAPE ME

Protein products often have more than one type of supplemental protein. Here’s a rundown on the various types and mixes to give you a sense of how you should use each. Check labels to see if fiber, fats, or carbs have been added, as they affect absorption rates, which may be important if you’re using it postworkout. * Whey Whey is a fast-digesting fraction of milk protein. Whey protein isolates are the best choice for those trying to maximize whey consumption without the addition of other nutrients such as carbs, fats and fiber. * Casein This other fraction of milk protein is digested far more slowly than whey. It has applications at times when you want a protein (and its aminos) to stay with you longer such as between meals or before bedtime.

* Soy Recent research indicates that soy has been unfairly demonized. It’s a good, fast-digesting form of protein for men and women. For those looking for a vegetable protein or have trouble digesting milk proteins, soy is a great alternative.

And it has no drawbacks or side effects for men interested in adding muscle mass. Soy can be used as a substitute for whey because of its fast rate of digestion. * Whey and soy Whey and soy mixes are among the best types of protein.

Since both whey and soy are fast-digesting, the mix of the two is also fast-digesting. This mix also provides you with a better amino profile than either alone, and there is good human data to support this. The combination of whey and soy is an effective option when you’re looking for a more affordable fast-digesting protein.

Try Giant Eagle’s New Whey Protein!

* Whey and casein Some protein prod-

ucts contain both whey and casein. The casein slows down the rate of digestion of the whey protein, so this mix is digested only as fast as the casein gel matrix allows. Use this mix as a meal replacement or at times when you are not trying to encourage fast digestion of aminos. * Whey, soy, and casein Research has found that combining these three proteins is also a great option. The different digesting speed of these proteins complement each other well, and deliver amino acids into your bloodstream for longer. * Egg Egg protein is less affordable than whey, casein or soy, but it may be the best option for people who have digestive issues with milk and/or vegetable proteins. Egg protein that is used in protein-shake formulas is digested as quickly as whey protein.

If you’re looking for a great new protein at an affordable price, check out Giant Eagle’s brand-new Whey Protein.

Delivering 30 g of a potent protein matrix per serving, Giant Eagle’s Whey Protein is ideal for serious athletes or anybody looking for a clean, nutrient-packed protein supplement to help them reach their health and fitness goals. Available in chocolate or vanilla flavors, this new whey protein is great for smoothies or just on its own.

Try it today!

26 Healthy Advantage | FALL 2018

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BY TOM WEEDE, CSCS

* F* F

KEEP YOUR

CREDIT

Summer Shape 00 Healthy Advantage | FALL 2018

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o help you keep your hot-weather body and follow through on your end-of-year fitness goals, we’ve got an innovative workout that combines elements of the weight room and cardio section. This super circuit designed to tone your muscles, strengthen your core, and improve your endurance with its variety of routines.

CARDIO-CORE COMBO

By mixing up bouts of cardio with core and resistance exercises, this three-for-the-price-of-one program targets overall muscle and aerobic conditioning. The cardio-training portion requires large muscle groups to churn through calories. The resistance training not only builds muscle and strength, but it also helps boost the “afterburn” effect (the number of calories you burn post-training) from the workout.

You’ll target the upper and lower body, as well as the all-important core, your center of mass and gravity. The first circuit includes single-joint movements, which encourage blood flow to the muscles and prepare the body for more demanding multi-joint movements in later circuits. And by progressing from smaller bodypart exercises to larger-muscle movements, you’ll steadily increase your heart rate.

This workout should be performed three days a week, and because it’s rigorous you should only perform it for about four weeks. Also, circuit training causes higher cardiovascular stress than traditional lifting, so it’s advisable to get your doctor’s clearance before embarking.

THE EXERCISES

If you need further instruction, there are numerous videos of these exercises available online. * Lateral raise: Grasp a dumb-

bell in each hand and stand with your feet hip-width apart, bending slightly from the waist. With a palms-in grip, raise your arms to the sides until your elbows are about shoulder height, keeping a slight bend in the elbows. Return to starting position. * Front raise: Stand holding dumbbells by your sides, with a palms-in grip and feet hipwidth apart. Keeping your arms straight, raise your hands to slightly above shoulder height.

Return to starting position. * Bent-elbow horizontal

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external rotation: Grasp a

light dumbbell in each hand and stand with your feet hip-width apart. Position your upper arms straight out to the sides, parallel to the ground, forming a “T”

with your upper torso, while your forearms are perpendicular to the floor with your palms facing forward (think “surrender” pose).

Keeping your upper arms in place, rotate the forearms down until parallel to floor. Return to starting position. * Side-lying leg raise: With

your legs straight and together, lie on your right side with the right hand supporting your head. Lift your left leg to about 30 degrees, keeping the left foot flexed and leading with your heel. Lower and repeat for repetitions, then repeat on your left side.

* Hip raise: Lying on your back

with your knees bent and heels flat on the floor, press through your heels and raise your hips to feel a squeeze in your glutes.

Push your elbows into the floor for support. Return to starting position.

* Abdominal crunch: Begin in

a standard crunch position, then

CIRCUIT TRAINING TIPS

Perform each of the three circuits consecutively. For your first time, cycle through all three circuits just once. As you progress, you can cycle through twice. Vary your intensity by including easier bouts of 65 percent of your maximum heart rate (MHR = 220 minus your age) as well as harder days (75 percent MHR). A heart rate monitor can help gauge this. Intensity may also be manipulated by increasing weight or adding ankle weights. Here are a few more points to remember: • For cardio, use any machine you want, or run or power walk.

• Use the first circuit as a warm-up.

• Take minimal rest between exercises, but if you feel your form suffering, slow down the cardio or use less weight.

• Very important: During exercises, engage your core by lifting your pelvis up and pulling your belly in. Think of keeping the spine straight, and your shoulders low.

• Don’t hold your breath. Instead focus on keeping a consistent breathing rate and rhythm to stay in your targeted training zone.

draw in the abdominals. With your hands behind your head, curl the rib cage toward your pelvis. Return to starting position. * Bent one-arm dumbbell

row: Grasp a dumbbell in your right hand and step out with your left foot, bending your upper torso from the waist to about 45 degrees. Starting with your right arm extended straight down, pull the dumbbell to your side until your upper arm is parallel with the ground. Keep your left hand on your left thigh for support. * Split squat: Step forward with

the front foot flat on the ground and the rear foot on the ball.

Lower yourself into the standard lunge position. Use both legs to rise to starting position, pressing through the heel on your front foot and through your second toe on the back foot.

* Heel walk: Place your hands on your hips and walk on your heels, with your toes pointed up.

* Right arm, left leg reach:

Starting on all fours, reach straight out with your right arm, and reach your left leg straight back. Your arm and leg should be elevated and parallel to the ground. Hold briefly, then return to starting position. Repeat for appropriate number of reps, then repeat with your left arm and right leg. * Cat stretch: Kneeling on all

fours with your hands shoulder-width apart and spine and pelvis in neutral position, flex your spine toward the ceiling, letting your head drop and tucking your tailbone under. Return to starting position. * Bicycle crunch: Lying on your

back with your hands behind your head, lift your legs slightly off the floor. Next, bring your right knee and left elbow toward the center of your body, trying to touch them together. Return to starting position and repeat with the left knee and right elbow.

FALL 2018 | Healthy Advantage 29

* One-leg alternating ham-

mer curl: Holding a dumbbell

in each hand, stand on one leg.

Flex your right elbow, bringing the right hand toward your right shoulder. Lower and repeat with your left arm.

* Triceps kick-back: Grasp a

dumbbell in each hand, bend at the hips and slightly flex your knees. Start with your elbows bent to 90 degrees, your upper arms next to your torso, and your forearms hanging down. Simultaneously straighten both arms behind you until parallel to the floor, or alternate straightening the left and right arms. Return to starting position.

* Body-weight squat with

reach for ceiling: Stand with your feet shoulder-width apart and toes straight. As you squat down, imagine you’re picking up a box about a foot off the ground, placing hands on either side of the box. As you ascend, pressing through your heels, raise the imaginary box by reaching your arms straight above your head.

*

* One-leg hip raise: Lie on

your back with your left knee bent and the right leg straight and raised in the air. Press down through the grounded heel and your elbows, raising the hips to feel a squeeze in your glutes.

Repeat on your left side.

THE WORKOUT CIRCUIT 3

Cardio: Upper Body Lateral raise Front raise Bent-elbow horizontal external rotation Lower Body (body weight) Side-lying leg raise Core (body weight) Hip raise Abdominal crunch

6–8 minutes (5–10 lb) 10–15 reps 10–15 reps 10–15 reps (2.5–7.5 lb)

10–15 reps each side 15–20 reps 20–30 reps

CIRCUIT 2 Cardio: Upper Body Pushup Bent one-arm dumbbell row Lower Body (body weight) Lunge Heel walk Core Right arm, left leg reach Cat stretch Bicycle crunch

30 Healthy Advantage | FALL 2018

6–8 minutes 10–15 reps 10–15 reps each hand 10–15 reps 30 steps 10 reps each side 6 reps 10–20 cycles

Cardio: Upper Body One-leg alternating Hammer curl Triceps kick-back

Lower Body Body-weight squat with reach for ceiling Core Right arm, left leg reach One-leg hip raise Cat stretch Bicycle crunch

6–8 minutes

10 reps each hand (10 reps simultaneously, 10 reps alternating) 10–15 reps

10 reps each side 10–15 reps 4–6 reps 10-20 cycles

FINISH (AFTER ALL CIRCUITS) Cardio Cooldown

6–8 minutes 5 minutes CREDIT ISTOCKPHOTO

CIRCUIT 1

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TAKE ACTION ON PROSTATE HEALTH

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Prevention and early detection can save your life

32 Healthy Advantage | FALL 2018

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he good news is most of us are now living longer. The bad news is putting off health concerns until we are older may result in many conditions that might have been prevented.

Most diseases of aging, like heart disease, high blood pressure, arthritis, Alzheimer’s disease, and diabetes are often the result of accumulated lifestyle choices that, in some cases, date back to our childhood. Some would say conditions like obesity, mental health disorders, and autism are even related to the habits of our parents genetically passed on to their offspring.

It is easy to understand how an old football knee injury in high school can result in chronic knee arthritis and ultimately knee replacement surgery when we are in our 60s. The same types of consequences hold true for choices to smoke, put on excessive weight, not exercise or eat a high saturated fat, high carbohydrate diet. There are consequences to our actions at any age!

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UNDERSTANDING THE RISKS

So as a young man in your 20s what would healthy lifestyle choices have to do with prostate health? Especially, since prostate issues occur in your 50s, 60s, and 70s, right? As it turns out starting on the right lifestyle and nutritional path sooner will not only help maintain overall health but reduces the risk of serious conditions of the prostate years later.

So-called BPH-benign prostate hypertrophy (or prostate enlargement) and prostate cancer are two very common diseases that can affect almost all men to some degree if they live long enough.

Currently, American men have a 16 percent risk of developing prostate cancer in their lifetime, but fortunately only a 3 percent lifetime risk of dying from it. Advances in both early diagnosis and treatments have led many to describe prostate cancer as a chronic disease.

The other common prostate condition, BPH, is a non-cancerous (benign) condition

describing prostate organ enlargement due to hormonal changes that occur as men age. This is often associated with urinary changes like urinary frequency and difficulty emptying the bladder. Certain foods may irritate the prostate, causing symptoms to worsen. Coffee (along with other foods that contain caffeine) alcohol, and red pepper all have been reported to aggravate symptoms.

SEVEN THINGS YOU CAN DO RIGHT NOW

The following is a list of some of the major lifestyle choices shown to improve prostate health and reduce the risk or severity of common prostate conditions: 1. Maintain an ideal weight 2. Be physically active for at least 30 minutes every day 3. Avoid sugary drinks 4. Eat more of a variety of vegetables, fruits, whole grains, and legumes (beans) 5. Limit consumption of red meats and avoid processed meats 6. Limit two alcoholic drinks per day.

7. Avoid salty foods Additionally, scheduling regular prostate checkups can diagnose prostate enlargement or tumors early. Always contact your health-care provider if you’re experiencing reduced urine flow, frequent or burning urination, or nocturia, which is getting up at night more than usual to empty the bladder.

As a society we spend the majority of our healthcare resources on treating chronic conditions after a crisis has occurred. Heart attacks, strokes, and complications of untreated diabetes are all the results of underlying diseases years in the making. With prostate health, men now have an opportunity to start at any age to adopt a prostate friendly lifestyle and modulate dietary factors long before symptoms develop. Talk to your doctor at your next visit, discuss prostate health, and learn more about the signs and symptoms of prostate diseases.

NUTRIENTS THAT MAY HELP SUPPORT PROSTATE HEALTH

The role of dietary supplements for prostate health is somewhat controversial. But research indicates that some nutrients may help reduce your chances of developing issues with your prostate. Here’s a brief list.

• Saw palmetto—Herbal preparations from the saw palmetto berry may help control the hormones that can often lead to prostate enlargement and provide temporary relief.

• Pygeum—The herb pygeum, from the bark of the African cherry tree, may reduce prostate enlargement and prostate inflammation.

• Zinc—This versatile mineral also may reduce prostate inflammation.

• Lycopene—Commonly promoted as a healthy antioxidant found in the skin of tomatoes, lycopene is also a dietary supplement found to inhibit certain types of prostate cancer cell growth.

• Phytosterols—Plant phytosterols, made from plant cell membranes, is a dietary supplement most commonly associated with lowering cholesterol, but also contributes to cancer protection by reducing inflammation and reducing prostate enlargement.

• Vitamin D—Maintaining adequate vitamin D levels is critical for a wide range of conditions as we age. Low vitamin D is associated with osteoporosis but is also associated with increased risk of prostate and colon cancers.

ABOUT DR. MAROON Joseph Maroon, MD, is a world-renowned neurosurgeon with extensive experience in neurosurgery. He specializes in minimally invasive surgery to speed recovery for his patients.

He is a sports medicine expert and innovator in personal fitness and nutrition.

For more on Dr. Maroon, visit his website: josephmaroon.com.

FALL 2018 | Healthy Advantage 33

personal trainer

PROBIOTICS FOR WEIGHT LOSS? BELIEVE IT! There’s more to gut health than good digestion.

Probiotics have a lot more benefits than people realize.

Not only do they help maintain a healthy digestive system, probiotics support a greater immune response. Probiotics have also been found to help fuel greater nutritional uptake.

And, yes, they’ve been shown to assist in promoting weight management.

Your digestive system is home to nearly 80% of your immune system. Taking probiotics daily helps to replenish the friendly bacteria you need to keep your digestive system in balance, and this supports greater immune response.

Studies back up the critical role probiotic supplementation can play in maintaining a

healthy immune system. They can even hep support respiratory health. In a recent University of Virginia double-blind controlled study, adult human subjects ingested Bifidobacterium lactis Bl-04 (Howaru Protect). Bl-04 was shown to reduce the risk of upper respiratory illness episodes in this human clinical trail, which

lasted over five-months.

In another study, 225 healthy volunteers (with a BMI of 28–34.9) who consumed 10 billion CFU Bifidobacterium lactis B420 with fiber, reduced waist circum-ference by up to one inch, while also reducing bodyfat mass and trunk fat.

So, yes, probiotics can help you with getting in shape.

And they just may be a great addition to your overall plan to boost immunity, especially in cold and flu season.

Dave Hawk is a former Mr. USA and Mr. World, and is a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes.

34 Healthy Advantage | FALL 2018

THINKSTOCK

I INDULGED A BIT OVER THE SUMMER, WHICH HAS PUT ME A BIT OUT OF SHAPE. I’M NOW GETTING BACK TO MY CROSSFIT AND PILATES CLASSES TO HELP LOSE THE EXTRA POUNDS I PUT ON. MY GIRLFRIEND SUGGESTED TAKING A PROBIOTIC. WHY WOULD I TAKE A PROBIOTIC TO GET IN SHAPE? AREN’T THEY JUST A DIGESTION AID?

Echinacea has a long history of use for treating respiratory infections. Several studies show that echinacea can help recover from a cold.

Zinc can fight colds in two ways: First, your immune system needs zinc, so you want to be sure you’re not deficient; second, when taken as a lozenge, zinc acts directly on your throat where it may kill viruses.

Vitamin D is especially helpful for people who are deficient in it, which is the case for as much as 40% of Americans.

Vitamin D helps reduce the risk of the flu and respiratory infections, including pneumonia.

36 Healthy Advantage | FALL 2018

[A STRONGER WORKOUT AT ANY AGE] I’M 48 YEARS OLD AND LOOKING TO IMPROVE MY STRENGTH. WOULD A CREATINE SUPPLEMENT WORK FOR ME AT MY AGE? ARE THERE OTHER NUTRIENTS I SHOULD TRY? After decades on the market, creatine has proven to be one of the best sports nutrition supplements for boosting strength. In fact, it can help enhance strength by 10–20% on your first cycle, according to studies.

Supplementing with 5 g of creatine daily before, during, or after a workout significantly improves the impact and production of ATP in the body.

This can improve strength, energy output, recovery

(muscle growth), and even facilitate a better mind-muscle connection.

Creatine is a derivative of amino acid, and is natural and safe. In fact, in addition to improving athletic performance, creatine is now being used by some medical professionals to help patients with congestive heart failure, depression, ALS, Parkinson’s disease, and other diseases of the muscles and nerves.

Creatine is a great sports nutrition product to combine with other supplements like:

acid and enhancing ammonia elimination.

A precursor to the amino acid arginine, citrulline elevates plasma arginine levels and nitric-oxide (NO) production, while the malate portion plays a role in minimizing the burn from lactic-acid buildup.

NO is a powerful vasodilator that enhances blood flow.

This increased NO production provides a great muscle pump during your workout, and supports muscle energy and even erectile strength out of the gym.

Citrulline malate is a nutrient that can help improve aerobic performance and musclework capacity by buffering against the effects of lactic

Beta-alanine is a unique and effective ingredient that indirectly supports muscle energy and strength as it increases your intramuscular (cellular)

ISTOCK

[SICK OF BEING SICK] IT’S NOT EVEN OCTOBER AND I ALREADY HAVE A COLD. HOW DO I AVOID GETTING SICK? HAVE ANY MAGIC REMEDIES? I wish! It’s that time of year, and there are no magic bullets for avoiding colds and other seasonal illnesses. But you can try taking common-sense steps to keep from getting sick.

Start by maintaining a healthy diet, getting adequate rest, staying hydrated, and washing your hands regularly. Avoid touching areas that could be havens for the common cold and rhinovirus germs (e.g., shopping carts, door handles, etc). Unfortunately, health clubs that are heavily trafficked can be germ factories. So wash your hands as often as possible.

Try boosting your immune system with nutrients. I already mentioned probiotics in the first Q&A. The following below will also help.

Trust

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BetaPower (betaine) is the widely endorsed form of betaine used by many professional trainers and athletes. Betaine has been found in studies

to promote strength and power output by as much as 20%, while greatly improving endurance and muscle hydration.

BetaPower is a form of anhydrous betaine that is 99.9% pure and derived from the molasses of sugar beets.

In human trials, taking 2.5 g of betaine daily improved performance, strength, power and endurance.

you do two or more consecutive sets of different exercises for different muscle groups in a row with little to no rest.

This practice not only helps build muscle and strength, but also helps burn fat by keeping your metabolism and heart rate up.

Remember: The key is to perform at least two exercises in a row, with moderate

resistance and little to no rest (breaks) in between each exercise.

[HOW TO BUILD STRONGER LEGS] I DON’T HAVE A LOT OF TIME TO GO TO THE GYM. CAN YOU PROVIDE ME WITH A LEG ROUTINE THAT CAN SHAPE MY LEGS AND GLUTES BUT ALSO SAVES TIME? With resistance training (free weight, cables, or machines) the superset principle saves time and can be performed with any of your muscle groups. A superset is when

Perform 3 supersets of 15–20 reps of: A) Machine lying leg curls B) Machine double-leg extensions C) Machine single-leg extensions D) Now rest 2 minutes and repeat (A, B & C) for 2 more times. With each superset increase your resistance weights on each consecutive set.

Perform 3 supersets of 15–20 reps of: A) Machine seated leg curls B) Smith-machine squats C) Machine leg press wide D) Machine leg press close E) Rest two minutes and repeat (A, B, C, & D) 2 more times. Increase your weight on each consecutive set.

Use moderate weight and perform 15- 20 reps.

Good luck and train safely!

Below you’ll find a couple of superset workouts for the quads and hamstrings.

Practice safety when training this way. Always start with a warm-up set or two before your main sets. And don’t forget to stay hydrated.

Disclaimer: These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent disease. Before taking any nutritional supplements always consult with your healthcare professional first..

38 Healthy Advantage | FALL 2018

ISTOCKPHOTO

During intense training, muscles increase the production of hydrogen ions (H+), which lowers muscular pH levels, This, in turn, makes muscles more acidic, which greatly reduces muscle carnosine levels. This H+ increase interferes with muscle energy and contractions, and it reduces ATP levels ,while setting in muscle fatigue.

Research reveals that using beta-alanine effectively increases intramuscular carnosine levels over time, which works to shield muscle fatigue, allowing for improved muscle endurance and strength. In other words, you won’t get tired as quickly as usual in the gym.

Feeling a little bit burned out?

You’ve got a lot going on. Maybe too much. And that burned-out feeling? Evidence shows that it affects your health, your relationships, and your work (not to mention your sense of joy and purpose). Renowned Pittsburgh neurosurgeon Dr. Joseph Maroon’s new book combines personal anecdotes with clear and fascinating science to help you recognize how finding a better balance can make for a better life. “ Through his unflinching candor and relentless research, Joe offers readers a gift we all need and crave, even when we don’t quite know how to define it—a balanced life. This book has already changed me.”

— DR. SANJAY GUPTA, medical correspondent for CNN

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inspiration

Living Life to the Fullest

Betty Lou Sweeney proves age is no obstacle.

40 Healthy Advantage | FALL 2018

BETTY’S STORY

Name: Betty Lou Sweeney Hometown: : Plover, WI Weight Before: 230 lb Weight Now: 120 lb Betty’s Advice: “You’ll never know what you can do if you never try.” hard work and determination, and she proved more than willing to put in the work required to transform her life. Training with Dave three days a week, and exercising on her own at the club an additional three days a weeks, Betty steadily lost weight and gained strength.

“The more weight I lost,

the more energy I had and the stronger I became,” Betty says. “Eating right is important, too. It’s all connected.

Once you understand that, it becomes easier to make smart choices.”

APPEARING ON “THE TODAY SHOW”

Over the course of about 18 months, Betty lost more than 100 pounds and realized that she had an unusual talent for one particular exercise: abdominal planks.

Although elite athletes have trouble “planking” for more than a few minutes at a time, Betty routinely planks for more than 20 minutes.

For a professional athlete, a 20-minute plank would be incredible. For a woman in her 70s, with six grandchildren and four great grandchildren, it’s nearly inconceivable.

Betty’s planking talent and weight-loss story earned her an invitation to NBC’s “Today Show.” On the show in front of a national TV audience, Betty wore a swimsuit for the first time in nearly 60 years. Her red polka-dot suit was a smashing success.

“I was nervous at first,” says Betty. “But it was an opportunity I couldn’t pass up. Two years ago, I was so sick and unhealthy that I nearly died. Now, I’m living life to the fullest.”

COURTESY OF BETTY LOU SWEENEY

S

everal years ago at age 69, Betty Lou Sweeney was admitted to a hospital with a series of life-threatening health issues.

She weighed in excess of 230 pounds and her outlook was grim. Her kidneys began to shut down and doctors told her husband that, most likely, she would not be returning home. Somehow, Betty Lou managed to pull through.

Determined to make the most of her second chance, Betty made a vow to herself to begin leading a healthier lifestyle. When an Anytime Fitness club opened in Plover, WI, Betty stopped in, liked what she saw and signed up. Barely able to walk on the treadmill at first, Betty approached personal trainer Dave Candra for help and advice. The two hit it off immediately. The harder Dave pushed, the more Betty asked him to raise the bar.

“It’s fun to see how much you can do,” Betty says.

“I think a lot of people sell themselves short. You’ll never know what you can do if you never try.”

Having moved from foster home to foster home as a child, Betty knew that nothing in life comes easy. She understood that big changes require

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