A FREE HEALTH & WELLNESS MAGAZINE FROM
&
SUMMER 2018
GET READY FOR
SUMMER
What you should have in your beach bag + Ways to stay safe and look your best
CAN’T MISS FITNESS TIPS CREATE AN EXERCISE PLAN THAT WORKS FOR YOUR LIFESTYLE
BANISH BELLY FAT
Get rid of those unsightly love handles
UNLOCK THE POWER OF
Food +
HOW TO BUILD DELICIOUS MEALS PACKED WITH NUTRITION
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TONS OF GREAT ADVICE FROM GIANT EAGLE’S TOP EXPERTS!
Nature Made® has trusted, quality vitamins and supplements that help support your family’s nutritional needs and maintain a healthy routine.
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PREPARED BY: Nate Dunlap 04.20.18
contents Summer 2018
features
18 SUMMER FITNESS TIPS
Giant Eagle’s fitness expert gives you valuable advice to help you get beach ready for summer and beyond. By Amber Defrancesco
22 THE SECRET LIFE OF FOOD
Unlock the power of everyday foods to get the most out of your whole- food meals and snacks. By James Edwin, PhD
28 LOSE YOUR LOVE HANDLES
Belly fat isn’t just unsightly, it’s unhealthy. Learn why fat stored in your midsection is so dangerous and how you can reduce it.
departments 2 WELCOME LETTER
A message from Eric Nardulli, Vice President of Giant Eagle’s Health, Beauty & Wellness division.
4 FAMILY FIRST
Hot weather fun comes with risks. Here’s how to attend to those minor accidents.
32 PERSONAL TRAINER World-famous trainer Dave Hawk
answers your questions on exercise and nutrition.
36 INSPIRATION Uncomfortable at his high school
reunion, this man found a way to get in shape and regain his confidence.
{FIT LIFE} 5 News & Research Recent findings in the world of health and fitness research. 8 Fit Smarts Look and feel your best this summer with these great nutrition and grooming tips. 10 Beauty Expert Be prepared for your time in the sun. Here’s what you should have in your beach bag. 12 Wellness Does your golf game need an upgrade? Our chiropractic expert explains how you can improve your golf swing for better results. 14 Shopping Cart Check out these cutting-edge health and fitness products in stores today.
By Joseph C. Maroon, MD & Jeff Bost, PAC
30 STEEL MAGNOLIA
“Buns of Steel” legend Tamilee Webb shares her top advice for staying in shape at any age.
SUMMER 2018 | Healthy Advantage 1
welcome letter
Have Fun in the Sun—Safely! This summer, take precautions by limiting exposure to dangerous ultraviolet rays. The risks are real. Here’s what you need to know.
A
long with being the Vice President of Health, Beauty, & Wellness for Giant Eagle and Market District stores, I serve as a Board Member of The American Cancer Society, Pittsburgh area. It’s a position I value highly. Supporting health and wellness is a passion, and cancer prevention is vitally important to me. Cancer can be a sobering subject, even painful. It’s hard to find anybody whose life hasn’t been affected by the disease. Cancer doesn’t discriminate by age, ethnicity, or gender. It seems to strike when its effects will be most devastating. While research into treatments and a potential cure continue, scientists have discovered the link between lifestyle and cancer. The World Cancer Fund estimates that 20% of all cancers diagnosed are preventable. Exercise, healthy eating, and avoiding smoking are essential in reducing your risk of the disease. But many people underestimate the dangers from overexposure to ultraviolet (UV) rays. Skin cancer is the most common form of cancer in the United States. According to the American Cancer Society, there are more skin cancer diagnoses in the U.S. than all other cancers combined. The American Cancer Society offers these tips for reducing the effects of UV rays: 1) Slip on a shirt; 2) Slop on sunscreen; 3) Slap on a hat; and 4) Wrap on sunglasses to protect the eyes and skin around them. The organization uses this colorful language to make it easier to remember. But make no mistake: skin cancer risk is serious in the summer sun. It’s essential to protect you and your family. While sunscreen is a must, it doesn’t block all dangerous rays. One hour in the sun wearing SPF 30 sunscreen is the same as spending two minutes completely unprotected. That’s why you should find shade and cover up whenever you can. I encourage you to make every effort to reduce your risk of skin cancer. There’s an old saying: If you don’t take time for health, you will have to take time for illness. If you have any questions related to skin protection or other matters, feel free to ask our team members in the HBW department. With the guidance of our experts and the products we offer, you’ll be on your way to a healthy and rewarding summer season.
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. 2 Healthy Advantage | SUMMER 2018
Valid through 10/31/18
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ummer is the season for minor mishaps and everyday aches and pains. When it comes to great over-the-counter healthcare products, we have you covered. Here are a few of our favorite items to have on hand to keep your family patched up and ready-to-go.
CUTS & SCRAPES
We are thrilled to have introduced CURAD brand bandages and wound care to Giant Eagle shelves this April. CURAD, a worldwide recognized brand since 1951, has led in first-aid innovation for more than 60 years. From Performance to Waterproof to Ouchless bandages and everything in between, stock up on CURAD this summer.
SORE MUSCLES
Doctor Mom Is In
Accidents happen. Be prepared with your handy first-aid kit. Here’s what to put in it. BY HEATHER GAVLAK, Category Manager Healthcare-OTC
No time to soak your sore, achy muscles in an Epsom salt bath? PROcure Epsom Salt Rub is an easy remedy for any occasion. This spot-treatment gel is the perfect combination of Epsom salt and organic aloe to quickly relieve muscle pains. Keep a tube in your gym bag, purse, or a desk drawer
at work. No matter where you are, you’ll have the convenience of an Epsom salt soak!
SKIN IRRITATION
Whether in need of relief from minor skin conditions, such as eczema, wounds, skin infections, rashes, or burns, reach for SkinSmart Antimicrobial. Created by experts in hypochlorous acid, a technology that replicates the body’s immune system, this novel ingredient has been used to treat serious and chronic skin issues for years. Now this breakthrough antimicrobial therapy is available OTC and is safe for everyday use.
EVERYTHING ELSE!
I am excited to introduce the Medi Aid Naturals first-aid kit. This kit includes over 100 standard first-aid essentials, as well as all natural wound care and pain relief creams. Medi Aid contains three essential oil remedies; peppermint, lavender, and germ defense. This kit has it all, and comes complete in a sturdy vibrant green carrying case. A must have for every home and vehicle!
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! 4 Healthy Advantage | SUMMER 2018
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family first
the fit life LIVE LONGER AND STRONGER
EXERCISE, PROTEIN SUPPLEMENTS, AND MULTIVITAMINS HELP RETAIN MUSCLE AND FIGHT AGE-RELATED DISEASES.
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once de León spent years looking for the Fountain of Youth, when all he really needed was a daily workout and a multivitamin with a protein-drink chaser. Of course, the famed explorer wasn’t aware of three important studies. Here’s what we learned.
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EXERCISE: THE ANTIDOTE TO AGING Aging is no fun, but exercising can help you look and feel younger than your years. A study in the journal Aging Cell found that men and women aged 55-79 who regularly exercised did not have age-related increases in body fat and cholesterol levels. Even better, their immune systems were as strong as those of younger people. Said lead researcher Janet Lord from the Institute of Inflammation and Aging at the University of Birmingham (England): “Our research means we now have strong evidence that encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer but not healthier.”
PROTEIN REJUVENATES Your postworkout drink should be packed with protein, even if you’re only doing aerobic exercise. In a study, scientists had research subjects exercise for 45 minutes, then consume a protein drink or a carbsonly drink. The group ingesting protein had improved muscle structure. “This study shows that proteins taken after exercise keep your muscles strong and fit,” said Gerald Weissmann, MD, editor-inchief of the FASEB Journal.
VITAMINS & MINERALS Research in FASEB Journal showed that deficiencies in selenium and vitamin K could accelerate cell damage and lead to age-related diseases (e.g., cancer, heart disease), and loss of immune and brain function. The researchers believe that deficiencies in other vitamins and minerals would show the same disease risks. “This paper should settle any debate about the importance of taking a good, complete, multivitamin every day,” said FASEB Journal’s Weissmann.
SUMMER 2018 | Healthy Advantage 5
the fit life news & research
go nuts! According to a new study reported in Food & Function, walnuts rule as the best heart-healthy nut. In fact, both roasted and raw walnuts had more beneficial polyphenols than other nuts. Pistachios are also a great choice. Almost 90% of the fat in pistachios is the healthy unsaturated type, making them a smart snack for both weight loss and heart health.
FILL ‘ER UP! TIPS FOR SAFE HYDRATION BE PREPARED. Figure out how much fluid you need and spread it evenly throughout the day. If you drink too much at one time, most of it will be flushed out.
DRINK DURING ACTIVITY Start exercise in a hydrated state and continue replenishing. Drink 8 oz of water 15 minutes before exercise and continue drinking 8-16 oz per half hour of moderate exercise. Remember thirst is a poor indicator of real need. RESTORE. Replace what you lose. Weigh yourself before and after your workout and drink 16-24 oz of water for each pound lost.
quick tip: change hands!
“EXER-GAMES” CAN BURN BIG CALORIES One in three kids is overweight or at risk of becoming obese. One reason is time sitting around playing video games. But statistics show that if you include exercise in the games, you can help kids burn fat. A study in the Archives of Pediatric & Adolescent Medicine found that middle-school kids burned 400-800% more calories per day by playing video games that included active movement. And the heaviest kids reported the highest levels of enjoyment from playing exer-games.
To counter any automatic-eating habits (such as while watching TV), try eating with your nondominant hand, which can help disrupt the established pattern. 6 Healthy Advantage | SUMMER 2018
ISTOCK (2)
As the summer months approach, it’s important to stay hydrated. When the amount of fluid you lose (usually from sweat) exceeds the amount you drink, you can become dehydrated. Follow these guidelines.
MOVE TO FIGHT CANCER
We have become a sedentary society, and researchers say it’s increasing our risk of cancer. In a study recently published in Cancer Prevention Research, scientists found that regular exercise reduced the risk of colon cancer by 35% and breast cancer by 25%. Experts estimate that most people sit about 15 hours a day, including at meals, commuting to and from work, and sitting in front of a computer or television. BOTTOM LINE: The researchers suggest taking breaks from sitting, especially at work. Their recommendations include: • Take a short walk down the hall every hour. • Use light weights when you’re on the phone or reading emails. • Use an office wall for stretching, doing vertical pushups or leg lifts.
training tip
INTENSE 15-MINUTE WORKOUTS GET IT DONE
Significant improvement in fitness levels can be achieved with intense 15-minute workouts three times per week, according to researchers at the K.G. Jebsen Center for Exercise in Medicine at Department of Circulation and Medical Imaging in Trondheim, Norway. BOTTOM LINE: Even if you have very little time to exercise, do it, but do it with intensity.
VEGGIES RULE! A new study of older women living in Australia finds that eating more vegetables — especially cruciferous vegetables, such as THINKSTOCK (2)
broccoli, cabbage, Brussels sprouts, and cauliflower—may help to prevent clogged arteries, or atherosclerosis, a main cause of heart attack and stroke. The study appeared in the Journal of the American Heart Association. SUMMER 2018 | Healthy Advantage 7
the fit life fit smarts
YOUR SUMMER SURVIVAL KIT W
hen you live in colder climates, the winter months can wreak havoc on your body both inside and out. As the calendar turns and your focus changes from indulging during the holidays to peeling back a few layers to get ready for your
summer getaway, it’s important to remember that preparing for the beach should be approached like a marathon and not a sprint. If you want to achieve your ultimate beach body, it takes more than slathering on some lotion and slamming a protein shake
to be beach-ready before you grab your keys to head for your summer destination. Whether you’re trying to slim down to fit into a swimsuit or get shredded to show off your sixpack, here are a few helpful tips to help reach your goals:
MEET JASON KUHARIC Jason Kuharic is Category Manager for Diet, Nutrition, and Vitamins at Giant Eagle. A 2006 graduate of California University of Pennsylvania, earning a degree in Sports Management, Jason stays active by chasing around his wife and three boys and mucking it up in men’s league hockey throughout the South Hills of Pittsburgh.
8 Healthy Advantage | SUMMER 2018
* Drink Lots of Water. Drinking water throughout the day will help reduce cravings between meals and help you eat less, since you’ll feel more full. If you find yourself growing tired of water, flavor it with liquid water enhancers from BPI Sports or grab a Protein Water from Ready Nutrition. They both come in great summer flavors, like Snow Cone and Pink Grapefruit, that will remind you of your upcoming summer vacation with each sip.
ISTOCK
These products will help you get the most out of the sunny season By JASON KUHARIC, Category Manager, Diet, Nutrition, and Vitamins & ERIKA ETTINGER, Category Manager, Personal Care
* Pack a Lunch. By packing your lunch, you can control your portions and know exactly what you’re eating. * Have a Plan. Setting goals that are realistic is crucial for long-term success. Set daily, weekly, and monthly goals to help you achieve success. If you need an extra boost to get started on your workout, grab a zero-calorie, zero-carb, and zero-sugar Bang Energy Drink from VPX. If you prefer your preworkout in a powder form, give Cellucor C4 Sport or ProSupps Mr. Hyde a try. Just remember that a failure to plan is a plan to fail! (For more fitness tips, turn to page 18.)
LOOK YOUR BEST IN THE SUMMER SUN
Once you’ve nailed the fitness side of your beach body, it’s time to make sure your personal care routine is on point. Hotter weather usually means showing a little more skin, which may have you reconsidering your shaving regimen. Selecting razors with high blade counts can help you achieve smooth skin with less nicks and bumps. Barbasol and Pure Silk just launched new, six-blade razor
systems that provide a close, clean shave at affordable prices. Also, using shave cream or gel will let you get a closer, silkier shave that lasts longer. Part of feeling great in the summer is feeling clean. The hot temps and humidity take a toll, but having the right arsenal of products can have you feeling fresh as a daisy all summer long. Lightweight soaps can cut through the grime and leave your skin feeling revitalized. Look for washes with moisturizing ingredients to keep sun-exposed skin from becoming dry or flaky. Dove Foaming Body Washes are a great option for both lightweight and moisture qualities. Once you are clean, prevent unpleasant odors caused by increased sweat by selecting the right deodorant for you. * Standard deodorants keep you from that embarrassing smell, but won’t stop you from
sweating. A lot of people are turning to natural, deodorant options. Schmidt’s offers an aluminum-free deodorant that outperforms the competition. If switching from a traditional deodorant to natural, note that it may take your body up to a week to get used to a chemicalfree option. * Antiperspirant deodorants stop sweat by including ingredients such as aluminum salts or zirconium that “plug up” the pores of your underarms. Dry spray antiperspirants are a great option when you’re on the go. They may look like the old aerosol versions, but new technology makes these brands light, effective, and long lasting. Degree dry sprays have a “no white marks” guarantee, so they won’t show on your favorite summer clothing. If you have over productive sweat glands, look for Clinical Strength antiperspirants to help keep you dry.
MEET ERIKA ETTINGER Erika Ettinger is Category Manager, Personal Care for Giant Eagle. She earned a BSBA in Marketing at the University of Pittsburgh, where she graduated Cum Laude. Erika joined Giant Eagle in 2015, and is Secretary/Treasurer of Giant Eagle’s Young Professional Business Resource Group. SUMMER 2018 | Healthy Advantage 9
the fit life beauty expert
WHAT’S IN YOUR BEACH BAG? Keep your family safe from the elements with these wellness essentials. By CARLY GOEBEL, Category Manager, Beauty
S
ummer fun doesn’t come risk free. You need to protect your skin from sunburn, and be ready for other unexpected problems. Be prepared. When you pack up for the beach, don’t forget these items that you can find in Giant Eagle’s Health, Beauty and Wellness department.
Take care of your skin before, during, and after a day in the sun
• For sports/activities—Coppertone’s Sport Lotion • For tanning/bronzing—Australian Gold’s Spray Gel with SPF30 • For kids—Banana Boat Kids Sport Spray • For sensitive skin—Check out Neutrogena’s Sensitive Skin Face Lotion • For lip care—Burt’s Bees All-Weather SPF 15 Moisturizing Lip Balm • For after-sun care–Banana Boat Aloe Gel
Be prepared when things go wrong
Precautions can only go so far. Here’s what to have on hand for those situations that call for on-the-spot first aid. • For little accidents— Medi Buddy 40-piece kid friendly first-aid kit. • For cuts and crapes—Band-Aid Clear Waterblock Bandages • For bacterial prevention—Top Care Hand Sanitizer with Aloe 2 oz
Feel and look fresh throughout the day
• For soothing your skin—The Evian Mineral Water Spray is great for keeping your skin feeling fresh all day, or try Good to Go Spray. • For a fresh face—Give the new Giant Eagle original facial wipe a try to remove make up before applying sunscreen. • For hair management—Keep your hair together using Conair’s detangling comb.
MEET CARLY GOEBEL Carly Goebel 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. 10 Healthy Advantage | SUMMER 2018
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the fit life wellness
GET IN THE SWING OF THINGS Here’s How Chiropractic Care Can Improve Your Golf Game BY KATELYNN DOYLE, DC of almost all of the muscles within the human body. It takes time to improve your golf swing. You may be surprised how chiropractic care can help you improve your coordination and power output. Whether you’re a serious golfer or a
casual player, chiropractors, in a sense, have your back. Here’s what they can do for you.
DECONSTRUCTING THE SWING
The goal of an effective golf swing is to generate power through contraction
of the body’s muscles and momentum of the golf club and then transfer that power to a golf ball to propel it forward with both distance and accuracy. This generation of power can sometimes result in injuries, most commonly to the low back, elbows, or
MEET DR. KATELYNN DOYLE Katelynn Doyle, 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. For more information please contact Dr. Kate’s Office at (724)-444-6644. 12 Healthy Advantage | SUMMER 2018
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t’s time to hit the greens and tee off now that the warm weather is finally here. Golf is a great sport that can get you outdoors and can be enjoyed by all ages. However, the golf swing is a very difficult and complex movement and requires activation
wrists. These musculoskeletal injuries often occur due to inadequate flexibility or strength in the joints involved. Chiropractic adjustments can both decrease the likelihood of injuries and improve your game by enhancing your golf swing. Chiropractic can also increase your performance by promoting muscular flexibility, joint mobility, and core stability. If we look at the fundamentals of a golf swing, we can break it into four main parts: 1. Setup 2. Backswing 3. Downswing 4. Follow-through The modern golf swing requires full range of motion of the lumbar spinal vertebrae. Forward flexion, backward extension, and rotation of the trunk are all basic components of this complex swing, as seen in the four fundamental parts. Chiropractic adjustments keep the vertebrae, or bones, of the low back in proper alignment and enable full and proper range of motion, thus allowing the spine to move in all of the directions required to perform a golf swing. A misalignment in the spine can result in limited mobility and hinder a player’s performance.
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PROTECTING YOUR DISCS
Not only do the lumbar vertebrae need to move when you swing a golf club, but so do the intervertebral discs. Discs are the cartilage pads in
between the bones of the spine, and they are responsible for protecting the nerves that exit off of the spinal cord. Forward lumbar flexion increases the compressive forces on a disc and twisting rotation increases the shearing forces on the discs. When compressive and shearing forces are both loaded up on a disc multiple times during a round of golf, they can sometimes cause irritation to the disc and nerve. This inflammation can result in low back pain. Chiropractic adjustments can help to keep the discs of the low back healthy and hydrated, decreasing the likelihood of injury or a pinched nerve. The muscles of the midback, low back, hips, and
abdomen are required to move the body and generate the power required for an effective swing. If these core muscles are too tight or too weak, then a muscular strain or a ligamentous sprain can result. Chiropractors can provide you with basic stretches and core exercises to be incorporated into your warm-up before a round of golf to decrease the chances of muscular injury. These sport-specific exercises will help to increase your range of motion and strength thus increasing your power and effectiveness and then translating to a longer more accurate drive. Golfer’s elbow is another common ailment This medial elbow pain is a form of tendonitis. This elbow injury can
affect grip strength and limit full extension of the arms, which is necessary throughout various parts of the arcing golf swing. Chiropractic adjustments to the elbow joint and myofascial release of the wrist flexor muscles can be used to treat golfer’s elbow and decrease recovery time. Chiropractors are educated and effective in treating many neuromusculoskeletal injuries that may be plaguing your active lifestyle. If you want to lower your handicap this season, go visit your local chiropractor and see how they can help to improve your golf game. For more case-specific advice, feel free to contact Healthyways Integrated Wellness Solutions and ask for a free consultation with Dr. Kate.
the fit life shopping cart Check out these innovative health products for wellness, weight management, and vitality. 1) Fight Back Against Allergies
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Allegra is the fastest non-drowsy allergy relief, working in just one hour to help break through the toughest allergy symptoms for continuous relief that stays strong for a full 24 hours. Allegra helps you get back to the moment by relieving sneezing, runny nose, and itchy eyes caused by allergies.
2) Vitamins Children Love
Nature Made KIDS FIRST Vitamin C Gummies provide an excellent source of vitamin C, with 125 mg per serving, to help support the immune system. KIDS FIRST Vitamin C Gummies come in delicious tangerine flavor and are a great-tasting way for your kids to take their vitamins. Not only do they taste good, but vitamin C is an antioxidant that helps neutralize free radicals and helps support the immune system.
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3) High Quality, Low Prices
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That’s what you get with Nature’s Basket dietary supplements. This science-based, highly rated nutritional line of products carries all of the quality and innovation of brand names, but at a much lower cost, so you can get the nutrition you need to maintain a healthy lifestyle. Safe and potent, these certified-organic products have been manufactured by the same family-owned facility since 1925. Try them today!
4) Stimulate Your Senses
Keep your cool with Nature’s Truth 100% Pure Peppermint Oil. Steam distilled from its flowering plant, our Peppermint Oil is non-GMO, gluten free, and paraben free. Breathe deep and allow the cool, minty aroma of this revitalizing oil to refresh your spirit and stimulate your senses.
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5) Love the Sun Again!
Coppertone Sport SPF 50 stays on strong when you sweat. This high performance, durable formula leaves a light, breathable feeling on skin. With photostable, broad spectrum UVA/UVB protection, Coppertone Sport’s continuous spray works from any angle. The moisturizing formula boosts skin hydration and does not affect your grip. It helps refuel skin with vitamin E and won’t cause breakouts or clog pores.
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6) Family Medic On-the-Go!
Medi Aid First Aid & Wellness Kit is a new twist on first aid. This kit includes more than 100 first aid accouterments, plus three sampler essential oils, including peppermint, lavender, and germ defense, along with an all-natural antibiotic/wound care and pain relief cream. Wrapped up in a modern neon green neoprene carry case.
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7) Smart Snacks
BarnDad Nutrition MEAT-SNX Energy Mix is the first-to-market on-the-go crispy protein snack made with real chicken meat and other ingredients designed to support the energy and nutritional demands of today’s active lifestyles. Each single serving bag delivers 20 g of chicken meat protein, 6 g of fiber, and only 9 net carbs. Disclaimer: These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent and disease. Before taking any nutritional supplements always consult with your healthcare professional first. 14 Healthy Advantage | SUMMER 2018
Trust
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LOOK FOR US ON SHELVES IN
SUMMER
FITNESS 18 Healthy Advantage | SUMMER 2018
TIPS
Stay strong and lean with these helpful guidelines from Giant Eagle’s fitness expert!
BY AMBER DEFRANCESCO, Health, Beauty, and Wellness, Program Manager
Q
Should a beginner start with cardio, weight training or a combination? A: I recommend starting off with three days of weight training and four days of rest (or active rest) per week. Since your body will most likely not be accustomed to the demands being put on it, this will give your body ample time to recover. * Repetitions: I recommend staying in the 8-12 rep range. * Rest between sets: I recommend 60 to 90 seconds. * Number of sets: 3 sets is a standard amount, though you can always lower it or increase it. Make sure to include a warm-up set at a lighter weight. For your workouts, you can do a fullbody workout or a split. A “split” is when you pair multiple muscle groups on one day, or you train one muscle group a day (or some other variation of this). Some people recommend bodyweight-only exercises, but I would recommend jumping straight into your weight training. Below is an example of a three-day split, but it’s just one variation of many. • Triceps and shoulders • Chest and back • Legs (including calves) and biceps If you include cardio in your program, I recommend doing it after weight training or on an active rest day. Also, be sure to include a proper warm-up before lifting. Do a few minutes on the treadmill and some foam rolling (or stretching). This will help reduce injury and lubricate your joints for your lifts. You should also make time for a proper cool down. This will help reduce postworkout muscle soreness, and give your heart rate time to come down to your resting heart rate. This helps with postworkout circulation.
Q: What advice do you have for fitness newcomers who don’t know where to start? A: Keep it simple. Get active, set a goal, and be consistent. And, most importantly, be patient. We often set fitness goals that can’t be attained in one week or even one month. Our bodies take time to adjust, recover, and change. We need to allow our physiology to cycle its natural course. Dropping five dress sizes or increasing your biceps by 4 inches in a month is irrational. Think of it as a lifestyle change, so you can maintain health and vitality for the long-term. Q: What is the best time of day to train? A: If you are a beginner and want to get in shape—and stay in shape—get moving in the morning. Morning aerobic activity has been proven to increase oxygen, which helps burn calories throughout the entire day. You will also find your mental clarity will improve after a workout. This may help you perform better at work. Of course, you need to adjust to your specific schedule. For instance, I prefer morning cardio and evening weight workouts, but my lifestyle does not allow me to always work out in the evening. I have learned if I want to stay in shape and maintain consistency, I do resistance training whenever possible, and usually that time is the morning. Q: Running outside or running on a treadmill—what’s the big difference? A: Treadmill is an excellent way for a beginner (or person with joint or balance issues) to get fit. If you are not used to the inconsistent terrain of outside surfaces, start with running or jogging on the treadmill. Treadmills allow for variation. By bumping up the incline, you will counteract the propelling motion of the belt for a more intense burn. And
by increasing your speed, you can get a more vigorous workout. After a month of consistent running inside on a treadmill, you can challenge yourself by going on a run outside. You will find that balance is key when running on uneven surfaces of different hardness. But it may be worth it for you. Running on outdoor terrain helps you utilize more muscle fibers, and requires more coordination and balance, where the treadmill belt helps propel you forward. Q: What are the biggest mistakes you have seen people make at the gym? A: Common beginner mistakes are: using weights that are too heavy; doing two-hour workouts; not resting between sets; and not rehydrating during aerobic activity. You are setting yourself up for injury by not letting your body acclimate to a change of lifestyle. Go slow and “listen” to your body. See how it responds to training. Always warm up before strength workouts, set limits of 3 sets of 8-12 reps, and drink water during all activities. Q: How do you create a nutrition program to meet your fitness goals? A: What you eat is essential to your fitness progress. We break down our muscles with weight training and aerobic activity. How you fuel your postworkout recovery will affect the quality of your next workout and, ultimately, your fitness goals. For instance, consuming protein after training is a predominant component to repairing your cells. Here are some rules to follow: * Eat whole foods. Nutritious foods should be a staple in your diet. Try to eat as clean as possible. * Eat every three to four-and-a-half hours. Four to six small meals are better than two to three large ones. This type of schedule will help increase metabolism. SUMMER 2018 | Healthy Advantage 19
An excellent caffeine-free preworkout to consider is Cellucor BCAA Sport. For postworkout nutrition, I recommend drinking a protein shake with 5 g of glutamine. Ideal for recovery, it’s predigested for fast absorption and perfect for cell repair.
YOU’LL INCREASE YOUR CHANCES FOR SUCCESS BY COOKING AND PREPARING MEALS AHEAD OF TIME. * Use dietary supplements. Supplements are great tools to help you reach your goals. Protein bars and shakes are vital components when you’re on the go and can’t get quality protein. They’ll help you avoid junk food and other empty calories. * Prepare ahead. Meals should be planned out. You’ll increase your chances for success by preparing meals ahead of time. * Limit sugar intake. If you’re trying to lose weight, limit your starchy carb and sugar intake. Here’s why. Sugar is considered a simple carb. Carbs, especially simple carbs, can cause the body to release too much insulin, raising blood sugar levels. Insulin binds the remaining sugar and stores it as fat. When your blood sugar finally comes down, you feel a “crash,” which leaves you feeling drained. This process can become a vicious cycle and have disastrous effects on your health. If you do eat sugar, keep your intake to a minimum in the afternoon and evening. * Hydrate! Don’t forget to drink plenty of water.
Q: What are the best foods to eat before and after a workout? A: Eating before a workout should be a part of your three-hour eating interval. Moreover, you should consider taking a sports supplement, known as a “preworkout,” before training. Look for the ingredients listed below when choosing a preworkout supplement. Many of these products have caffeine included in them, so keep that in mind if you want to avoid taking caffeine. Even if you can’t consume caffeine, you can find a preworkout that doesn’t contain caffeine (check ingredient panels). This may be especially important if you work out in the evenings. There are several caffeine-free preworkout supplements that contain one or more of these ingredients: • Beta-alanine • Creatine • Arginine • BCAAs (branched-chain amino acids) • Niacin
MEET AMBER DEFRANCESCO Amber Defrancesco is Health, Beauty, and Wellness Program Manager for Giant Eagle stores. She has 17 years of experience in store management. Amber studied exercise physiology at University of Pittsburgh. 20 Healthy Advantage | SUMMER 2018
Q: What are your tips for squeezing exercise into a busy schedule? A: Plan your workout two days in advance, so you can have a Plan B if needed. Work out before your regular lifestyle routine begins. For instance, if you have to be at work at 7 a.m., give yourself 30 minutes before to dedicate to a workout. For lunch breaks, take a walk. If you are on your phone or browser surfing on your computer, take a tech break and get active. I have found that putting the phone down can make a huge difference in my activity level. If you keep track of your online activity, you’ll realize how much free time you actually have for exercise. Make it a priority. Q: What kind of personal-care products should be in every gym bag? A: Here’s what I like to have on hand: * Facial wipes. Keep your face clean when you sweat. * A scrunchy or hair clip. Pull your hair back. Oil and dirt from your hair can clog your pores. * Moisturizer or face cream. Facial oil is a great tool to protect and nourish your skin if you are active outside. * Sunscreen. Protect your skin yearround during outdoor activities * Deodorant. Goes without saying. Q: What does your personal weekly workout routine look like? A: Below is a typical week for me: Monday through Friday * 3 a.m. wake up, meal prep for my pets and family; work out, shower, and go to work. * 6/7 p.m. dinner and feed my pets. * 8-9 p.m. bedtime. Saturday & Sunday * 5 a.m. wake up, meal prep for my pets and family, work out, have fun with my family. *
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22 Healthy Advantage | SUMMER 2018
The Secret Life of Food
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The nutrients inside these common foods can help you reach your fitness goals. Here’s how to make sure you get enough.
THEY MAY BE IN YOUR SALAD OR HIDING IN YOUR SOUP. They’re plentiful at your local supermarket and can even be found in generous quantities at a typical Las Vegas buffet. They’re everyday foods that are chockfull of nutritional value — but you may be overlooking them as part of your daily diet. It’s time to change that. Check out this list of common edibles that you can easily add to your meal or snack menu, and discover what each food can do for your weight-loss and health goals. Blueberries
> FOR BRAIN BOOSTING AND ANTIOXIDANTS
Blueberries pack a mighty antioxidant punch; research from Tufts University shows that the blueberry ranked the highest of the 60 fruits and vegetables analyzed in the ability to destroy free radicals. The reason blueberries are superior is because they have the highest anthocyanidin content of all fruits, giving blueberries their dark color. These powerful antioxidant phytochemicals not only zap free radicals, they also act like smart pills for your brain. Blueberries have been shown to help enhance memory, help rejuvenate brain cells, and prevent dementia. FOOD SERVING: A half cup of blueberries thrown into a protein shake adds more than 70 mg of brain-boosting anthocyanidins, with only 40 calories and just 10 g of total carbs.
Cherries
> TO REDUCE INFLAMMATION
Cherries have been used to fight inflammatory conditions such as arthritis and gout for many years. The inflammation-fighting phytochemicals in cherries are anthocyanins, also found in blueberries. Inflammation can be a problem after workouts because it can actually work against the process of muscle recovery. A recent study found that cherry juice may lessen delayed-onset muscle soreness (DOMS) and expedite recovery after intense weightlifting. Use whole cherries or cherry juice to help reduce inflammation and promote muscle recovery after workouts. FOOD SERVING: One to 2 cups of whole cherries are a good energy source before workouts, and 2–3 oz of concentrated cherry juice is a good carb source after workouts.
Chocolate
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> TO BOOST BLOOD FLOW AND ANTIOXIDANTS
Chocolate offers numerous health benefits due to the fact that cocoa is rich in antioxidants and other components that could benefit cardiovascular health. It can also help if you exercise regularly. New research reports that cocoa has a flavonol called epicathecin that helps enhance delivery of nutrients, hormones, and oxygen to muscle fibers for promoting muscle performance, recovery, and growth. This isn’t an excuse to gobble down every chocolate you can find, but in the right form, it can deliver healthy benefits galore. FOOD SERVING: Add about 400–500 mg of cocoa extract, 1/4 cup of cocoa powder or 1 packet of hot-cocoa mix (choose a sugar-free variety) to your preworkout shake 30–45 minutes before your workouts.
Avocado
> TO BOOST THYROID HORMONE
Avocados not only provide healthy monounsaturated fats, they also have multiple benefits for fat loss. Avocados have the ability to enhance the production of thyroid hormones. This helps you to maintain your metabolic rate, which can be critical when you’re trying to drop calories. The avocado fruit also contains a sugar called mannoheptulose, which has been shown to inhibit insulin secretion—helping to prevent fat storage. FOOD SERVING: Shoot for 1/2 to 1 full avocado per day for a healthy food choice that will help you drop body fat. (Don’t forget to cut calories from simple and starchy carbs to stay in a calorie deficit.)
Chili Peppers
> TO ENHANCE FAT BURNING
The hot part in hot peppers such as chili peppers is a phytochemical called capsaicin. Research studies show it enhances fat burning and can decrease appetite when eaten prior to meals. The hotter the pepper, the higher the capsaicin levels. FOOD SERVING: Eat peppers that are as hot as you can stand with one or two meals each day. If you can’t stand the heat, try a supplement that contains capsaicin and provides 40,000–80,000 Scoville thermal units or heat units per dose, and take two or three times per day.
Coffee
> TO PROMOTE HEALTH AND BURN BODY FAT
Coffee contains the central nervous stimulant caffeine, which is the primary reason most people drink it. But coffee also offers numerous health benefits. Recent research shows that moderate coffee drinking (about three cups a day) may decrease the risk of diabetes, liver disease and even gallstones. The caffeine in coffee can also help you use more fat for energy when you exercise, and research shows that it helps to blunt muscle pain during exercise, allowing you to train harder for longer. One study even found that caffeine helped lifters bench press a certain weight for more reps. FOOD SERVING: A regular (8-oz) cup of brewed coffee has about 100–200 mg of caffeine, so drink about two cups shortly before working out.
Kiwifruit
> FOR BOOSTING HEALTH AND PROMOTING FAT FIGHTING.
Research has discovered that eating two to three kiwifruit can significantly lower the risk of blood clotting by thinning the blood and reducing the amount of fat circulating in the blood. This makes kiwifruit a potential complement to aspirin for protecting heart health, as well as an effective fat-fighting food. Another study found that eating kiwifruit daily helps protect against DNA damage and cancer. FOOD SERVING: Eat two kiwifruit per day. One kiwifruit (2” in diameter) provides: 42 calories, 1 g protein, 10 g carbs, and 2 g fiber.
Onions
Like garlic, onions are members of the allium family and are rich in sulfur-containing compounds. One such compound is allyl propyl disulfide, which enhances insulin secretion. This makes the onion a good but possibly odd choice for a postworkout snack. Onions also contain high levels of quercetin, which has antioxidant properties, helps prevent plaque build up in coronary arteries, and also has an anti-inflammatory effect for recovery. FOOD SERVING: Shoot for one onion per day. 24 Healthy Advantage | SUMMER 2018
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> FOR MULTIPLE HEALTH BENEFITS
Garlic
> TO PROMOTE HEALTH AND TESTOSTERONE PRODUCTION
Garlic, a cousin to the onion, is rich in allicin, diallyl disulphide, diallyl trisulfide and other sulfur-containing compounds that provide the numerous health benefits that garlic imparts, such as fighting cancer, heart disease, and even the common cold. Less known by the mass media is garlic’s ability to stimulate testosterone production and inhibit cortisol production. Before workouts, garlic can help to boost testosterone when you need it most, and blunt the cortisol response that normally accompanies exercise and limits testosterone’s anabolic effects. FOOD SERVING: Try a few cloves (raw) before your workout, as long as you warn your training partner. (Odor-free garlic supplements are also available.)
Parsley
> TO PROMOTE HEALTH AND REDUCE ESTROGEN LEVELS
Parsley provides benefits such as aiding digestion, fighting estrogen, and even helping to neutralize the bad breath you get from garlic and onions. Parsley contains high amounts of the flavonoid, apigenin, which protects against bad estrogens. Parsley can therefore help prevent the fat gain, water retention, and inhibition of testosterone that is associated with estrogen. Apigenin also is a powerful antioxidant that can protect DNA from oxidative damage. FOOD SERVING: Go with three sprigs of fresh parsley or 1 tablespoon of chopped fresh parsley to provide about 10 mg of apigenin.
Spinach
> FOR MUSCLE BUILDING AND OTHER HEALTH BENEFITS
Popeye was on to something. Besides its antioxidant phytochemicals, such as the carotenoids lutein and zeaxanthin, spinach is a good source of many nutrients that are important for muscle building and strength. Spinach is rich in glutamine, the amino acid that is highly important for muscle growth, immune function, and gastrointestinal health. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength. In addition, spinach is one of the richest sources of 20-beta-ecdysterone, a phytochemical that protects plants from insects, but has powerful anabolic properties in humans. It boosts protein synthesis, the process that makes muscle grow. FOOD SERVING: Use a full 10-oz bag of spinach leaves to make a salad (eating it raw is best to preserve the nutrients), which will provide close to 1 g of glutamine, only about 65 calories, 8 g of protein, 6 g of fiber, almost 300 mg of calcium, 8 mg of iron, 80 mg of vitamin C, 16 mg of beta-carotene, and 35 mg of lutein and zeaxanthin.
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Recipe For Health
These foods can be added to meals to boost fat burning and overall health: • 1/2 avocado • Hot peppers (as many as you want) • A few cloves garlic, raw • 1 grapefruit • 2–3 cups green tea • 2 kiwifruit • 1 onion • 3 sprigs fresh parsley • 1/2 cup shelled sunflower seeds • 1 tomato (or one serving of tomato food such as salsa or sauce)
SUMMER 2018 | Healthy Advantage 25
Sunflower Seeds
> FOR JOINT AND LIVER HEALTH
This seed is a good source of arginine and glutamine, and even betaine. Betaine is a methyl donor, which the body uses for rebuilding the joints and protecting the liver from a variety of chemicals. Betaine is also good if you supplement with the creatine precursor glycocyamine, as it helps to convert it to creatine. Sunflower seeds are also a good source of healthy fats and vitamin E. FOOD SERVING: Eat a half cup shelled seeds to supply 12 g of protein, 15 g of carbs, over 7 g of fiber, close to 3 g of glutamine, and 1.5 g of arginine.
Tomato
> FOR HEALTH AND FIGHTING DISEASE
Tomatoes—and especially tomato products such as tomato sauce, tomato soup, salsa, ketchup, and tomato juice — are rich in the carotenoid lycopene and the flavonoid quercetin. The antioxidant lycopene fights heart disease and cancer, especially of the prostate. Lycopene is especially good for those trying to add muscle mass, as it boosts levels of insulin-like growth factor-1 (IGF-1), the anabolic factor that is critical for muscle growth. Yet, IGF-1 also promotes the growth of certain types of cancer cells. Lycopene prevents IGF-1-stimulated tumor growth. FOOD SERVING: Try to get at least one source of tomato products in your daily diet.
Yogurt
> FOR IMPROVED DIGESTION AND PROTEIN ABSORPTION
Yogurt is made by the addition of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilis, to milk. This transforms the milk sugar (lactose) into lactic acid, giving yogurt its tart flavor and thick texture. The live bacterial cultures added to yogurt maintain gastrointestinal health through re-establishing gut microflora, which are compromised by intense training. The microflora improve absorption of nutrients for immune function. Yogurt is also a rich source of calcium, which aids fat loss. FOOD SERVING: Shoot for 8 oz of plain lowfat yogurt per day.
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You should chew your food thoroughly until its liquid breaks down its cell walls and releases the enzymes needed for digestion. Otherwise, your body must provide enzymes for digestion by going into its own limited supply of metabolic enzymes. As these enzymes are depleted, cell aging and death occur, leading to accelerated aging and disease. 26 Healthy Advantage | SUMMER 2018
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Did You Know?
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
“ Square One is straightforward without being simplistic and is a contribution to the health and well-being of people, young and old.” — CARRIE HAYS, Principal of the Halle Group
“ Thank you for being an inspirational example of right living and sharing this knowledge with the world.” — TROY POLAMALU, retired All-Pro safety, Pittsburgh Steelers
To purchase, visit www.maroonsquareone.com To learn about bulk orders of Square One for your business or organization, call 1-800-686-1443.
Although harmless-sounding, extra belly fat can increase your disease risk
lose Your love
Handles
BY JOSEPH C. MAROON, MD & JEFF BOST, PAC
28 Healthy Advantage | SUMMER 2018
I
f you’re like most Americans, when you look in a full-length mirror you reflexively pull in your stomach, draw back your shoulders, and hold your breath. But once away from the mirror, you can ignore, cover, and otherwise avoid doing much to reduce the excess body fat around your middle. Recent scientific research into abdominal or, more correctly, visceral fat or adipose tissue, and increased disease risk should get your attention. Your BMI (body mass index) could be normal, but excessive visceral fat may increase risk for certain diseases associated with being obese. How could this be? In people who are overweight or obese, and who have a mostly sedentary lifestyle, there is a higher risk for high fasting blood sugar, cholesterol, elevated blood pressure, heart disease, and even certain cancers. These findings are referred to as the metabolic syndrome. Further research shows that even people with increased waist size who are not obese are also prone to this condition.
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METABOLIC SYNDROME
Your abdomen not only holds your organs, it is also a storage area for excess fat. Abdominal fat can actually act more like an unwanted organ. Fat cells here can secrete inflammatory hormones into your blood, as well as leak fat molecules directly into your liver. Both effects are associated with metabolic changes that occur with type 2 diabetes and metabolic syndrome. Studies have shown that increases in fat under the skin (subcutaneous fat) can actually decrease insulin resistance, while increases in abdominal fat raise insulin resistance by 80% in those people with the highest amounts. This is why having a larger waist size, even if you are not obese, can lead to a greater risk for metabolic syndrome. This explains the insulin resistance and type 2 diabetes in those with a relatively low BMI, but with a larger waist size or waist-tohip ratio than normal. Excessive visceral fat can be genetic, or linked to sex hormones, and stress-related hormones (e.g. cortisol).
WHY SPOT REDUCTION DOESN’T WORK
Since increased waist size can be bad, what can be done to reverse it? The obvious answer is weight loss. But it is not the whole answer, because you can’t reduce fat in only a certain part of the body. Spot reduction is a myth. Studies have shown that adding exercise that burns calories can effectively target visceral fat and reduce waist size better than relying on weight loss alone. Performing aerobic exercise for just 30 to 45 minutes per day produces very positive outcomes. One study supported by the National Cancer Institute found that overweight postmenopausal women who exercised regularly with brisk walks for a year lost 3% to 7% of their abdominal fat. The keys to reducing abdominal fat—and its associated disease risk—include both a comprehensive weight-loss program and daily aerobic exercise. Your goal should be to increase your heart rate to a moderate intensity of 45% to 50% of heart rate reserve. Interestingly, a study investigating a vigorous workout of 70% to 75% of heart rate reserve showed that it did not significantly increase the amount of abdominal-fat loss compared to a moderate workout. Also, eliminate trans fats and alcoholic drinks from your diet. Reducing stress levels and cortisol is associated with decreased abdominal fat accumulation. And, interestingly, poor sleep, is also a factor for increased fat as well. Maintaining good sleep hygiene is critical to allow your body time to produce healthy hormones. Being overweight can foster many health problems, but the fat that accumulates in the abdomen and surrounding organs is most dangerous. Work on reducing overall weight if you have an elevated BMI. But even if you don’t, but you have a disproportionate waistto-hip size, you still need to be concerned. See your doctor before undertaking any weight loss or intense exercise program if you have any underlying medical conditions.
OIL’S WELL THAT ENDS WELL: SAFFLOWER & CLA
The latest area of interest in metabolic syndrome and visceral fat involves recent discoveries about the hormone adiponectin, which is associated with less fat transfer to the abdomen. In a recent study that investigated safflower oil as a weight-loss supplement, investigators found that safflower oil increased adiponectin concentrations by an average of 20%, and decreased visceral fat by up to 9.4% Researchers additionally found significant improvements in markers for insulin sensitivity, thereby reducing insulin resistance and improving blood sugar levels. Interestingly, they also found a drop in liver enzymes, indicating better liver function. Safflower seed oil is flavorless and colorless, and similar to sunflower oil. In the above-mentioned safflower oil study, as well as in numerous other studies, the dietary oil conjugated linoleic acid (CLA) has been shown to help lower BMI and body weight and, to a lesser extent, visceral fat. CLA has been shown to have adipose-lowering effects similar to safflower oil, but to a lesser degree. CLA is found in eggs and grassfed meat products, and is also available as a supplement made from vegetable oils. Studies are ongoing to further understand the actions of these two oils on body composition and weight loss. But with diet alterations, exercise, and these dietary supplements, there are now ways to control and reduce abdominal fat. It is not only important for the next time you look in the mirror, but also for your long-term health.
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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. SUMMER 2018 | Healthy Advantage 29
STEEL
magnolia
Fitness icon Tamilee Webb shares her favorite fitness lessons with you.
N
early 30 years ago, Tamilee Webb gave credence to the term “hardbody” with the launch of her phenomenally successful “Buns of Steel” family of fitness videos. Since then, she’s expanded her oeuvre of exercise tapes and DVDs, including the “I Want That” and “Tight on Time” series, racking up total sales of over 10 million copies. Combining a warm, telegenic charm with a no-frills approach, Webb, who has an MA in exercise science, has also appeared regularly on ESPN and Fox TV, and currently has a podcast, “It’s STEEL About the Buns.” Yeah, she’s busy, but that didn’t stop her from sharing her valuable fitness advice.
“I don’t like the term ‘work out’ because it sounds negative. I prefer to call it ‘play out,’ as if, ‘I’m going outside to play.’ When we’re children, we call movement play. As we get older, we call it work. And a lot of people don’t want to work out. Think about play: ‘What do I want to play?’ Once those endorphins kick in, you’ll want to do more.”
Think Nontraditional
“Take a class, go dancing — it can be something fun. Even gardening can be exercise. Think of both traditional and nontraditional things you can be doing.”
Be Realistic
“People have to have realistic expectations. I got an email recently from somebody who said she wanted to lose 20 pounds fast. Great, you’ll lose it fast, but then you’ll gain it back faster. I try to give them the truth. I’m not going to lie to them.”
Mix It Up!
“People should mix it up in health clubs. Get a trainer for maybe eight to 10 weeks. Try classes, like a Pilates or Spinning. Don’t get in the habit of doing the same thing over and over again.” 30 Healthy Advantage | SUMMER 2018
Do It On A Five-Day Schedule
“If you do something 80% of the time, you’re not going to ruin things. Try to stick to a workout schedule Monday through Friday. Don’t worry about a couple of days a week.”
Think “Portions And Patience”
When eating, use a small plate so you’ll eat a small portion, then eat slowly. If you’re still hungry after you finish, wait 15-20 minutes before continuing to eat.
Preparation Makes A Difference “Prepare. Have some healthy snacks handy. I bring along nuts and string cheese, healthy stuff.”
Trust The Treadmill
“There are several ways to do cardio. I’ve seen recent research that says the treadmill is the most effective. That’s because if you’re on it, it has to move. If you’re on a stationary bike, you can kind of cheat. If you’re walking. you’re walking.”
“The majority of people who bought ‘Buns of Steel’ told me they liked it because the exercises were easy to follow but very effective,” says Webb. “I try cut to the chase and get to the point. No brainer. No fluff.” That’s how long it takes your hypothalamus to register that you’re actually satisfied. When dining out, split entrees or order appetizers. If you cut your portions in half, you’ll lose weight.”
Make Smart Choices At The Dinner Table
“Another rule of thumb: If you like drinking wine with your meal, don’t have your food carb too. Choose either the mash potatoes or a glass of wine.”
Make It A Lifestyle
“Fitness needs to be a lifestyle. It should be like brushing your teeth.”
Your Body Follows Your Mind
“I spend a lot of time speaking to women’s groups and corporations about connecting the mind and body. Once you get determined to get in great shape and you’ve made up your mind, your body will respond. Be grateful for the body you have. Keep up the positive reinforcement.” *
COURTESY OF TAMILEE WEBB
“Play” Out—Don’t “Work” Out
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FALL 2017 | Healthy Advantage 27
personal trainer
WHY PLANT PROTEINS PACK A PUNCH You don’t need meat or eggs to get your daily protein. By Dave Hawk
There’s an ongoing debate between fitness experts on which protein source is the best. Scientific research demonstrates that proteins from different food sources have different properties that can make a difference. The bottom line is that all protein has benefits, but the one you choose should be based on your physiology
and goals, as well as your dietary habits. For instance, if you’re a vegetarian or vegan, you wouldn’t choose meatand/or dairy-based protein sources. No matter what your reason is for choosing a plant-based protein, you can see nutritional details of different non-meat proteins in the chart on the next page.
THE POWER OF PEA PROTEIN Research confirms that vegetable protein in the form of soy protein isolate and pea protein deliver similar benefits as animal protein. Years of research has proven soy’s power as an anabolic protein, and a recent study from the Journal of the International Society of Sports Nutrition
found that pea protein increased muscle mass as well as whey protein. Pea protein is high in the branched-chain amino acids (BCAAs), which aid recovery after strenuous exercise. One selling point of pea protein is that it appears to lower blood pressure. Research published in the Journal of Agricultural and Food Chemistry showed that consuming a pea protein supplement for three weeks was associated with a 6 mmHg (millimeters of mercury) reduction in systolic blood pressure. (Yes, that sounds small, but research
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. 32 Healthy Advantage | SUMMER 2018
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I’M A 43 YEAR OLD WOMAN TRYING TO LOSE FAT AND GET INTO SHAPE. I WORK OUT AND WALK FOUR DAYS A WEEK. I KNOW I NEED TO EAT MORE PROTEIN DAILY. I’VE TRIED A COUPLE OF WHEY PROTEIN PRODUCTS, BUT THEY DON’T AGREE WITH ME, AND I END UP WITH AN UPSET STOMACH. I WAS THINKING OF TRYING PEA PROTEIN. IS THIS A GOOD SOURCE OF PROTEIN, AND WILL THIS HELP ME REACH MY GOAL? I’M NOT SURE WHICH PROTEIN IS BEST FOR ME.
tain between 65-85% complete proteins that will help support lean muscle recovery by providing a steady stream Pea Protein Lowers blood 15 g per scoop of essential amino acids to pressure, your muscles for recovery. But High in BCAAs each protein powder naturally has slight variances in the essential amino acids they Hemp Protein All 8 essential 15 g per scoop amino acids, deliver. As long as you are consuming enough protein High in fiber, based on your lean body mass High in EFAs every day, you should be fine. The average protein intake Soy Protein All 8 essential 25 g per scoop for a healthy woman to help amino acids, her recover from regular Isoflavones, exercise (strength training) is Phytoestrogens approximately 0.75 g to 1 g per pound of lean body mass. Brown Rice Hypoallergenic 11 g per scoop This is the equation to use to Protein figure out how much you need to provide your body with enough of the essential amino Sacha Inchi Essential and 15 g per scoop acids daily to support recovery non-essential and strength. amino acids, • A160-lb woman who wants High in omega-3s to lose 20 lb would have a lean body mass target weight of 140 lb. • Take the 140 lb and multiply has shown that a seemingly ing, during the day between it by 0.75 g of protein (140 x insignificant 2 mmHg reducmeals, and immediately after 0.75 = 105). That means your tion in systolic blood pressure a workout. protein target is 105 g protein could result in a 4% lower rate You will not go wrong per day. of death from heart disease, purchasing pea protein or any 6% fewer deaths from stroke, other plant protein blend if • Divide that into four meals and a 3% reduction in overall you enjoy the taste and texper day, which is approximatepremature deaths.) ture. Results come from using ly 26 g of protein per meal. As for your choice of pea protein from both whole food protein, Trupro (pea protein and supplement powders that ingredient) is fast becoming agree with your digestive systhe leading choice by many tem and are part of your daily top brands and consumers nutrition and exercise plan. looking for a functional and great-tasting plant proFIGURING YOUR PROTEIN tein. Pea protein is digested REQUIREMENTS and absorbed at an intermedi- No matter which powder ate rate as compared to whey protein source you choose, or egg, which is absorbed most dietary protein powders faster. Pea Protein can be (eg., whey, pea, soy, egg, rice, used first thing in the mornchicken, fish, and beef) con-
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Type Benefits Approximate Protein/ Serving
Protein is not the only macronutrient your body requires to reach your goals. You need to manage your consumption of good carbohydrates and healthy fats, too, which should be based on your daily calorie totals as a percentage of your total dietary intake. A good diet for healthy weight management consists of 40% protein, 30% clean carbs (no sugar!) and 30% healthy fats. [WEIGHT LOSS WITHOUT STIMULANTS] WHAT IS THE PURELY INSPIRED WEIGHT LOSS GARCINIA CAMBOGIA? DOES IT WORK LIKE CAFFEINE? IS IT A STIMULANT? No, garcinia cambogia is not like caffeine and it does not act like a stimulant and give you the jitters. Garcinia cambogia is actually a fruit found in Asia and Africa that contains hydroxycitric acid (HCA). In studies, HCA helped individuals double or even triple their weight-loss results. The HCA extract supports weight loss in two ways: it helps to block fat from growing, and it naturally helps suppress appetite to control hunger. HCA can also help
Disclaimer: These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent any disease. Before taking any nutritional supplements always consult with your healthcare professional first. SUMMER 2018 | Healthy Advantage 33
increase levels of serotonin, a neurotransmitter in the brain that provides a feeling of happiness and comfort. According to a study, supplementing with HCA on a daily basis (at a dose between 1,600 and 2,800 mg per day) inhibits citrate lyase and the fat-gaining process, which also helps decrease the production of LDL (bad cholesterol) and triglycerides. If you’re looking for a natural non-stimulant weight-loss product, consider Purely Inspired Garcinia Cambogia. This scientifically formulated weight loss aid uses only the very best natural quality ingredients to help you lose weight when following a healthy diet and exercise plan.
I WANTED TO GET YOUR ADVICE ON AN INGREDIENT CALLED BETA-ALANINE. I’VE USED CREATINE BEFORE AND IT WORKS GREAT, BUT WAS THINKING OF TRYING C4 OR PROSUPPS . HOW DOES BETA-ALANINE WORK IN THESE PRODUCTS? Beta-alanine is a nonessential amino acid and is the only naturally occurring beta amino acid. Beta-alanine and creatine are completely different ingredients, but betaalanine, like creatine, has been shown in research to support increased muscular strength
and power output, and help boost muscular anaerobic endurance and muscle mass. Beta-alanine also helps increase aerobic endurance and delay muscular fatigue, so you can train harder and longer. Beta-alanine is a unique ingredient that indirectly supports muscle energy and strength as it increases your intramuscular (cellular) carnosine levels. During intense training, muscles produce and increase the production of hydrogen ions, which lowers muscular ph levels, making muscles more acidic. This greatly reduces muscle carnosine levels. The increase of hydrogen ion
34 Healthy Advantage | SUMMER 2018
interferes with muscle energy and muscle contractions. This reduces ATP levels, increasing muscle fatigue, inhibiting your performance. Research supports that supplementing with betaalanine effectively increases intramuscular carnosine, which works to fight and shield muscle fatigue,
allowing for improved muscle endurance and strength. Beta–alanine is safe and works well alone, but when stacked with other ingredients like creatine, it may take your training to the next level. Before taking any nutritional supplements always consult with your healthcare professional first.
*
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[HOW BETA-ALANINE WORKS]
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2018-01-04 12:45 PM
inspiration
How Do You Like Me Now? A high-school reunion inspired his dramatic makeover. By JOE MALLON
that often at first. But after a few weeks, I got on the scale one day and was like, “Wow, I lost 20 pounds.” And then a month later I got on it again and was like, “Wow, I’ve lost 35 pounds.” I was shocked. Then I started weekly weigh-ins. I also kept track of everything I ate to see my total intake at any point during the day.
A CHANGED BODY, A CHANGED CAREER
Within 26 weeks I was able to drop 75 pounds, going from 255 to 180 pounds. I didn’t realize how much my body had changed until I saw some friends I hadn’t seen since the previous Christmas. Their encouraging words blew me away. The feeling of empowerment remains unbelievable. As a result of my success, I became a certified personal trainer, and now share my knowledge and passion with others. Although I only train part-time as a sideline to my full-time job as a telecommunications manager, I have helped four people lose a combined 91 pounds! Seeing others succeed is my reward. The confidence these individuals develop through their success is powerful and addicting to others.
36 Healthy Advantage | SUMMER 2018
JOE’S STORY
Name: Joe Mallon Age: 53 Hometown: : Upland, Calif Weight Before: 255 lb Weight Now: 180 lb Height: 5’11” Joe’s Advice: “The main thing is to get focused. And remember it’s a marathon, not a sprint. Just be patient and be consistent—it will happen for you.”
I am now 44 years old, and have never been better —physically or mentally! I’ve maintained my 180 pounds for two years, and am determined to stay there. I wish I had discovered this fountain of youth called bodybuilding 10 years ago. Like most bodybuilders, I am always seeking to improve my physique.
When I look at my before and after pictures though, I realize just how far I have come. My former high school friends also noticed my transformation at our reunion. So many of them asked, “What did you do to look like that?” Sharing what I’ve learned with them and many others has been very gratifying.
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COURTESY OF JOE MALLON
W
hen I reached my 40s, I grew frustrated with my fitness routine’s lackluster results. Even though I lifted weights then did cardio three days a week, I still weighed 256 pounds. Problem was, I ate my way though the day. Fried eggs, bacon, pastries — no food was taboo. With my 25-year high-school reunion as motivation, I went to work on getting lean and gaining muscle. I started by calculating my BMR (basal metabolic rate) by searching the Web. My daily goal of 3,000 calories included six to seven small meals comprised of six to nine servings of fruits and vegetables (300 g of complex carbohydrates) as well as a minimum of 200 g of protein (mostly egg whites, chicken, and fish). I also made sure to drink at least one gallon of water daily. (Who knew you could get 500–600 calories in a Starbucks drink? Drinking mostly water, I now feel refreshed and rehydrated.) I changed my workouts from a powerlifting routine to a four-day-per-week bodybuilding program, hitting each body part once a week and ending with 30 minutes of cardio exercise. I wasn’t weighing myself
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