table of contents SEPTEMBER 2014 • ISSUE.1 VOL.1
Group Publisher
JOHN O. jr@sandbornmedia.com Editor in Chief
CURT BLAKENEY curtb@sandbornemdia.com ▲ ▲ ▲
10 ▲ ▲ ▲
6 16 18 20 22 24 26 28
feature
FIVE SEASONS OFF THE FIELD Kurt Warner takes time to reflect on his amazing NFL career and what's in store for him next
departments
Traffic & Design
DARA FOWLER dara@sandbornmedia.com Photographers
KALYN LOE BRAD PATTON LMDB STUDIOS JENNIFER CHAMBERLIN
GEAR
SALES
YOUR HEALTH
MICHAEL JORDAN Account Executive majordan@sandbornmedia.com
• Got Chemicals?
East Coast
West Coast
• Mythbusters: Don’t Be Fooled By These Common Diet Myths
WORKOUT • Avoiding the Bench • KISS Approach to Health
BEAUTY • Skincare By The Numbers
FRANCES G Account Executive frances@sandbornmedia.com Sales Director
LAUREN BOWEN laurenb@sandbornmedia.com 360-399-8742 direct Midwest / Central United States / Europe / UK
JOHN RICCIO jr@sandbornmedia.com
• Feel-Good Skincare Routine Specialty Items
• A Youthful new year
TODD JOHNSTON toddj@sandbornmedia.com
Editorial
Editorial submission info@sandbornmedia.com Accounting
WINSTON OLIVER info@sandbornmedia.com
SANDBORN MEDIA All rights reserved
▲
gearguide 1
▲ ▲
1 Julbo Wave Sunglasses The Julbo Wave Sunglasses are the perfect eye protection for any outdoor adventurer. These sunglasses were designed to be worn around the water with a spray-resistant frame and polarized lenses to protect against glare. They are lightweight yet durable and will float if they are dropped in water. $120; www.julbousa.com 2 Eno Double Nest Hammock The Eno Double Nest Hammock is a portable hammock big enough to hold two people. You can take it anywhere as it folds down to fit in a lightweight compression sack. It can be set up in just seconds and is great to rest in during a long hike or camping trip. $69.95; www.eaglesnestoutfittersinc.com 3 NRS Freestyle Wetshoe A favorite of playboaters, the Freestyle gives you warmth and protection in a compact, flexible package. Say goodbye to cold, bruised, battered feet and ankles; the 3mm Terreprene neoprene with a stretchy spandex exterior ensures your feet will be warm and comfortable. There's extra padding in the toe and heel for superior in-the-boat protection. $49.95; www.nrsweb.com
2 4 Big Agnes Lost Lake SL Sleeping Bag The Big Agnes Lost Lake Sleeping Bag is a great performance sleeping bag for any overnight adventure. This mummy-shaped sleeping bag is insulated to keep you warm and water repellant to keep you dry. It is lightweight and easy to transport. $279.95-$299.95; www.bigagnes.com
3 4
SEPT 2014
▲
6 HEALTH & FITNESS LIFESTYLE
5 5 Wahoo Balance Smartphone Scale The Wahoo Scale keeps track of your weight and BMI over time to help you achieve your health goals. You can use it as an everyday scale as well as sync it to health apps on your smartphone to set different user profiles and goals. The internal memory holds up to 130 weigh-ins so you can sync your phone when convenient. $99.99; www.wahoofitness.com 6 NRS Women’s Zoya Life Jacket The NRS Women’s Zoya Life Jacket is designed just for women to give them the safety and comfort they need during any water activity. This life jacket is easy to adjust and has PlushFIT foam panels that form to fit your body. It also comes equipped with hand warmer pockets lined with fleece to keep hands dry and warm. $99.95; www.nrsweb.com
6 7 Hyperice Knee Brace The Hyperice knee brace is designed for the treatment and prevention of knee pain and inflammation from strains/sprains as well as other knee injuries that athletes experience. Its non-restrictive design allows for a large range of motion with a comfortable fit. The internal ice cell conforms to the body, maximizing points of contact, and is sealed tight against leaks. $99.99; www.hyperice.com 8 Verilux Ready Light The Verilux Ready Light is a solar-powered flashlight that has been designed to shine brighter than the average battery-powered flashlight. Just place the flashlight in the sun for four hours and it will be fully charged and ready to be used. This is the perfect gadget to take camping or if you are staying in a cabin with no electricity. $29.95; www.verilux.com
7
9 Bayou Fitness Adjustable Dumbbells These adjustable dumbbells (BF-0250) eliminate the need for multiple dumbbells and can be adjusted from 10 to 50 pounds by simply moving the adjustment knob to the desired weight. They are built from durable heavy-duty chrome-plated steel and come with two storage trays. $299; www.bayoufitness.com
9
8
HEALTH & FITNESS LIFESTYLE 7
▲
SEPT 2014
▲
gearguide
continued
10
▲ ▲
10 Vibram FiveFingers Maiori Vibram FiveFingers Maiori is a fantastic watersport shoe for serious athletes. The fourth and fifth toes are webbed to help protect them during strenuous activity and also allows for a little extra get up and go when swimming. A 2.5mm EVA + Anti Microbial Drilex Sockliner enhances comfort and warmth. A unique glove pattern provides additional foot-like traction on slick surfaces. $89.95; www.vibramfivefingers.com 11 Quik Shade Weekender W144 Quik Shade canopies come completely assembled for quick and easy setup to provide shade and shelter wherever you need it. Simple to set up and quickly folds into an easily transported compact shape that fits inside the wheeled carry bag that is provided. The durable top has 99% UV protection with Aluminex backed fabric for cooler shade. $199.99; www.quikshade.com
11
12 Big Agnes Q-Core Sleeping Pad The Big Agnes Q-Core Sleeping Pad provides ultimate comfort when exploring the outdoors. It's designed to evenly distribute your weight and keep you lying in the center of the pad throughout the night. It is easy to pack up and take with you anywhere you go. $119.95-199.95; www.bigagnes.com 13 Motorola TalkAbout 2 Way Radios The Motorola TalkAbout 2 Way Radios (MS350R) are the perfect way to communicate when enjoying the great outdoors. These high-performance radios are waterproof and will float if they are dropped in water. They have a range of up to 35 miles and can be attached to your belt when your hands are busy. They are perfect for anyone spending time near or on the water. $99; www.motorola.com
12
13
SEPT 2014
▲
8 HEALTH & FITNESS LIFESTYLE
By Stephanie Lough
FIVE SEASONS
OFF THE FIELD KURT WARNER takes time to reflect on his amazing NFL career and what's in store for him next THERE ARE ONLY A FEW STANDOUT STARS IN THE 26 YEARS THE ARIZONA CARDINALS HAVE CALLED THE VALLEY HOME. Topping that list is legendary quarterback and former team leader, Kurt Warner. He stole Arizona’s heart on the road to Super Bowl XLIII (which, despite losing, is still the first and only championship game the franchise has seen). Now, four years after he hung up his #13 jersey — and with it, his NFL career — Warner shares his thoughts on the league, his future in football, and how he’s still taking care of Arizona’s heart. FUTURE OF HALL OF FAMER The next NFL season will mark the fifth anniversary of Kurt Warner’s retirement, a particularly significant milestone, as it will be the first season he is qualified for acceptance to the NFL Hall of Fame. While this is an exciting opportunity for any former professional football player, and especially fitting for one whose rag-to-riches backstory is as well-known as his record on the field, Warner approaches the topic with the humble class you might expect from the values-based, family man — the charm of a true American sports hero that is becoming more difficult to come by in today’s franchises. “It’s a dream of all players to be recognized and put on that gold jacket. It would be incredibly humbling and exciting to be put in that class of great players,” admitted Warner. “But my résumé is so different. It’s hard to evaluate were I fit in the history of the game.” Well he certainly has a spot in Arizona’s history, leading Cardinals to their sole Super Bowl appearance in the 2008 post-season. And while that’s incentive enough for a championship-deprived town like Phoenix, Warner’s narrative resonates beyond that of our underdog mentality. His is what Hollywood sports biopics are made of, and he is often revered as the greatest undrafted player ever in the NFL. His career outlook was grim after being released from the Green Bay Packers’ training camp in 1994, without ever getting an opportunity to take the field as a cheese head. The next five years were spent stocking shelves at a grocery store, with a notable stint in the Arena Football League, before opportunity knocked once again. In 1998 he was signed to the St. Louis Rams at the age of 28, significantly older than his fellow rookies. The 12 seasons that followed Warner’s debut with the Rams included three trips to the Super Bowl and one championship win, making him a household name. He spent his last five seasons as an Arizona Cardinal. “(My story) is not how I dreamed it would be, and not how I would have wanted it to go, at least in the early stages,” said Warner, reflecting on his whirlwind career. “Twenty years ago I would have written it different, but I’m glad it was written this way. I have a story that no one else has.” His history is one for the storybooks, but his career also boasts Hall of Fame worthy statistics.
FAST FACTS Already a member of the Arena Football Hall of Fame, Warner’s records include being a two-time MVP and a Super Bowl MVP, one of the fastest players to reach 30,000 passing yards and a leader in all-time career touchdown passes in the post-season. Many fans are hoping he extends his influence on the sport with a future career in coaching. Warner, on the other hand, isn’t so sure that’s in his near future. “I would love to coach — it would be great to share my knowledge and experience,” said Warner. Alas, with seven kids, a large and proactive philanthropic role in the community, and other NFL projects consuming his schedule, his sharing of knowledge and experience is exclusively reserved for coaching his sons’ teams. “I’m not willing to sacrifice the time it takes (to coach) on a higher level. At least not now.” STILL IN THE GAME While professional or collegiate coaching may not be in Warner’s near future, he still very much involved with the league since last suiting up as a player. Now he dons a different type of suit come kickoff, one complete with tie. An NFL Network broadcast analyst, Warner regularly appears on the Sunday pregame show NFL GameDay Morning and contributes to NFL Total Access and Thursday Night Kickoff.
• Warner is a two-time NFL MVP (1999 and 2001) and Super Bowl XXXIV MVP. • He was the first QB to throw three touchdown passes in each of his first three NFL starts. • He is ranked fourth in all-time career TD passes in the postseason and played in only 13 games. • He claims the second highest number of yards thrown in a Super Bowl, the top three passing totals in Super Bowl history, and was the only QB in Super Bowl history to put out three 300-yard performances. • He is an all-around nice guy: in 2008 he earned the “Good Guy Award” from the Pro Football Writers Association. In 2009 he was named best NFL player role model in Sports Illustrated and recognized as Most Caring Athlete by USA WEEKEND. • He ranks number two in history in career passing completion percentage: 65.5 %. • He is tied with Dan Marino as the fastest player in NFL history to reach 30,000 passing yards. • He was inducted into the Arena Football Hall of Fame in 2010. KURT WARNER PLAYED FIVE SEASONS IN ARIZONA BEFORE RETIRING IN JANUARY OF 2010. PHOTO BY GENE LOWER
SEPT 2014
▲
12 HEALTH & FITNESS LIFESTYLE
“We want to create a community for these adults to grow and thrive. It’s important for families like ours to be able to gain access to something like that.”
First and Goal www.firstandgoalhearthealth.com First Things First Foundation www.kurtwarner.org
The league has certainly given him a lot to analyze, namely the steady increase of stricter hitting guidelines established to make the game safer for the players, especially quarterbacks. Many fans feel that these rules compromise the integrity of a game that is notorious for aggressive full contact. “They’re doing a good job. Players are the greatest commodity of the NFL and the new rules are protecting the players for the long haul,” said Warner. The long-term risks of concussions include chronic headaches, depression and even brain damage. The NFL recently paid out multi-millions of dollars to former players suffering from past head injuries, which put the pressure on to tighten its rules. Warner doesn’t feel these new regulations would have affected the length of his career in the NFL had they been implemented in his time. He believes the current rules would have benefitted his overall career stats in terms of scoring and pass completion. “I think I probably would have had thrown a few more touchdowns, but wouldn’t have affected my longevity,” said Warner. That hypothetical, we'll never know. What we do know is a vicious hit by Saints defensive end Bobby McCray knocked Warner out of a 2009 playoff game against New Orleans. Turns out that game was Warner's last ... he retired two weeks later. And with his retirement ended the Cardinals improbable run of success. SEPT 2014
▲
14 HEALTH & FITNESS LIFESTYLE
To add insult to injury, it was discovered in 2012 that the Saints had placed a player-funded bounty on Warner, in which substantial hits on the quarterback earned monetary rewards. Still, Warner maintains that the hit did not end his career, and that it was clean by league rules of the time. Even so, Warner is sure to feel the effects of the new rules, at least from an analyst’s perspective, come opening day this fall. HEART OF A CHAMPION Despite the concussion and other various injuries Warner suffered in his career, he managed to emerge from the NFL with minimal collateral damage to his physical wellbeing. Now in his early 40s, he is actually healthier than he was at the height of his athletic career, thanks in part to a new partnership with Kowa Pharmaceuticals America, Inc. Together they launched the First and Goal initiative to promote smart cholesterol management, a concern very dear to his heart. Back when Warner’s career was starting to rise, so was his cholesterol. He was diagnosed with high cholesterol nearly a decade ago. For someone who was a professional athlete and whose job it was to be a top physical performer, he met the news with shock. “I was the model of health,” said Warner, understandably confused. “I thought: ‘I’m too young! Too in shape!’ But you can’t see it when you look in the mirror.”
Uncontrolled, high cholesterol levels lead to heart disease, the number one killer of both men and women in the U.S. While major contributors include a poor diet and lack of exercise, lifestyle choices are only a part of the cholesterol equation. For Warner, his predisposition for blocked arteries is inherited. He recalls his father’s own struggles with cholesterol, but believed he wouldn’t suffer the same fate. His father wasn’t an athlete; he didn’t have world-class personal trainers to keep his health in check. “That was key for me, realizing that being in shape and eating well is not all there is.” His diet and exercise regime in check, Warner decided to tackle his cholesterol head on. His doctor as his coach, they discussed a three-part plan of action. Just like a playbook wouldn’t work for all teams, combinations of diet, exercise and medication don’t work for all individuals, so Warner and his doctor took different approaches. He experimented with different statins until he found one that worked, and today his heart health is under control with LIVALO. Warner was lucky to learn of his high cholesterol at a young age, because many people don’t think it is something to worry about until middle age. Early testing is something Warner and First and Goal hope to promote.
“I didn’t want the damage to be done,” he said. “Seven kids to think of. I want to live a long life and as healthy as possible for them.” GIVING BACK The 2014 NFL season still a few months off, Warner is looking forward to spending time with his family and staying busy with his and his wife Brenda’s charity, First Things First, which supports various charitable Valley initiatives. Every summer the foundation sends dozens of terminally ill children to Disney World, with Kurt, Brenda and all the Warner siblings as their hosts. They are also looking forward to First Things First’s newest endeavor to build a supportive living community for adults with mental health and development problems, which is inspired by his eldest son who suffered brain injuries as an infant. The development is projected to be completed in 2015. We want to create a community for these adults to grow and thrive. It’s important for families like ours to be able to gain access to something like that.” It’s this passion for his community — from football fans to helping others — that drives Warner and will keep him in Arizona’s hearts for years to come.
Kurt on Coaches: Dick Vermell, head coach of the St. Louis Rams, 1997-1999
“He was instrumental [in my career]. He has character, knows how to lead.” Tom Coughlin, head coach of the New York Giants, 2004
“We had a great relationship through the years. He lives his life with integrity.” Ken Whisenhunt, head coach of the Arizona Cardinals, 2007–2012
“He helped me find success later in my career. He was willing to work with me and shape me together.” Mike Martz, head coach of the St. Louis Rams, 2000-2005
“Best football coach I had from the field perspective.” HEALTH & FITNESS LIFESTYLE 15
▲
SEPT 2014
▲
yourhealth By Tracy Baginski
GOT CHEMICALS? Americans consume many foods banned in Europe
▲ ▲
LAST MONTH, THE MEDIA WAS BUZZING after a BuzzFeed report reviewing potentially toxic ingredients allowed in foods in the U.S. but banned in other countries. Ingredients as ubiquitous as food dyes and as ominous-sounding as azodicarbonamide were included in the list of eight substances that are banned in countries like the U.K., Canada and many European nations, but permitted here in America. The book “Rich Food, Poor Food” by Jayson and Mira Calton has helped sparked the debate about the safety of our food and the need for increased awareness about the potential risks of consumption of these additives. Fortunately, several of these questionable ingredients are dwindling rapidly from our food supply.
SEPT 2014
▲
16 HEALTH & FITNESS LIFESTYLE
rBGH Consumer demand for hormone-free dairy products has led to the decline of recombinant bovine growth hormone. Commonly called rBGH, this drug was once the top-selling animal pharmaceuticals in the United States, used to boost cows’ production of milk. rBGH has nearly disappeared as more and more consumers demand products free of the hormone, which has been linked to breast cancer. All brands labeled organic are free of hormones, but many non-organic brands now avoid rBGH as well. FOOD DYE One of the food additives of particular concern is food dye. The use of foods dyes has increased fivefold since the 1950s. This widespread use deserves close scrutiny. Why? • Quantity: It comes as no surprise that brightly colored foods contain dyes; however, dyes have made their way into items where unsuspecting consumers do not expect to find them. Products like toothpaste, Pedialyte, antihistamines and even Life cereal all contain food coloring. • Safety: One of the nine commonly used food dyes, yellow #5 was shown in 6 of 11 studies to test positive in genotoxicity studies. Other studies have shown potential adverse effects on the central nervous system, as well as a correlation
between hyperactivity and dyes. In the European Union, foods that contain dyes come with a warning about the link between food coloring agents and hyperactivity. • Vulnerability: The population that consumes the most food dyes is also the group that is the most vulnerable: children. Children are attracted to and eat brightly colored foods, and their detoxification systems are not efficient at removing them. • Necessity: The safety regulations employed for unnecessary additives like food coloring should be more stringent and restrictive than for purposeful additives that contribute to food safety. The risks involved with consumption of useless color additives violate common sense. Natural coloring agents, derived from foods and spices (like carrots, beets and curcumin), provide a safe alternative and are in use now by ecominded companies. Major food companies like Coca-Cola and Mars have bowed to pressure from groups in other countries and have removed these petroleum-derived coloring agents from products sold abroad. The Center for Science in the Public Interest has compiled this information in an informative, easy-to-read article called “Food Dyes: A Rainbow of Risks.”
BROMINATED VEGETABLE OIL BVO is another controversial additive that’s raising eyebrows. It's a patented flame retardant used as an emulsifier in citrus flavored beverages like Mountain Dew, Fresca, Squirt and some sports drinks. It is also found in pesticides and certain medications. Health concerns associated with BVO include skin lesions, memory loss and nerve disorders. Animal studies linked large doses to behavioral problems and reproductive issues. This chemical builds up in human tissue including fat cells and has even been found in breast milk. Use of BVO is banned in Japan and the European Union, but is allowed in foods in the U.S. at levels up to 15 ppm. Note these beverages also contain food dyes, preservatives and excess sugar. OLESTRA Who could forget this gas-forming, nutrient-robbing fake fat introduced to the market by Proctor & Gamble in the 1990s? Designed to provide consumers with the mouth feel and taste of oil but without the calories, olestra quickly fell out of favor due to its unfortunate side effects, which included flatulence and anal leakage. Time Magazine dubbed olestra as one of the 50 worst inventions of all time. Ultimately, consumers have a choice. Familiarize yourself with the products you use daily and assess your total exposure to chemicals. Natural product manufacturers and organic farms provide alternatives to genetically modified produce and products filled with dyes, preservatives, and hormones.
Healthy Alternatives 1
1 Genesis Today Pure Energy Organic Goji Energy Shot is certified organic and provides convenient grab-n-go energy when you need it most. This potent energizing blend contains 120 mg of natural caffeine (derived from guarana and tea leaf extract), goji and B-vitamins, which work together to naturally support your body's energy levels. $45.46 (12 pack); www.genesistoday.com
2
2 The latest creation from the Blue Diamond kitchen is Artisan Nut Thins. Crafted with almonds, brown rice, and seeds, these crunchy crackers are healthful, tasty and boast a multitude of nutritional benefits, including high fiber and protein with no cholesterol or trans-fats. Available in Multi-Seeds, Sesame Seeds and Flax Seeds varieties. $3.99; www.bluediamond.com 3
3 Say goodbye to Ranch or French dressing, and hello to San-J's Gluten Free Asian Dressings. These tantalizing dressings will add a decidedly Asian flair to any salad. With three distinct flavors to choose from, including Tamari Sesame, Tamari Peanut, and Tamari Ginger, bland salads will become a thing of the past! $3.49 www.san-j.com 4
4 Super crunchy and full of flavor, Harvest Snaps’ Snapea Crisps are made from naturally dried peas. With each handful, your body will soak up Vitamin B, calcium, iron, folate, potassium and dietary fiber. Available in four varieties: Lightly Salted, Caesar, Black Pepper and Wasabi Ranch. $1.99; www.harvestsnaps.com 5 We've heard all the negative health reports on artificial sweeteners like saccharine, sucralose and aspartame. NECTRESSE is an all-natural, no-calorie sweetener made from monk fruit extract. It's 150 times sweeter than sugar, so a little goes a long way. It can be added to iced tea or lemonade, and bakes well in recipes. NECTRESSE is available in single-serve packets and canisters. $3.99 - $6.99. www.NECTRESSE.com.
5
Tracy Baginski is a nutritionist at the University of Arizona Integrative Health Center in Phoenix. For more info, visit www.ihc.arizona.edu.
HEALTH & FITNESS LIFESTYLE 17
▲
SEPT 2014
▲
yourhealth By Ryan Read
MYTHBUSTERS: Don’t Be Fooled By These Common Diet Myths Is your pre-workout nutrition routine holding you back from reaching your fitness goals? ▲ ▲
GOOGLE THE WORD “DIET” and your computer screen will flood with various health tips, tricks and shortcuts that help you feel and look healthier. We’ve all done it. While trusting what we see on the internet may seem like a good idea, the truth is, we can’t always believe what we read. Let’s take a look at some of the most popular pre-workout diet falsities and set the record straight. MYTH: Raw veggies make a great pre-workout snack. Not true. Although these foods are healthy and will fill you up, they are high in fiber and can lead to gastrointestinal discomfort mid-workout. The last thing you want at the gym is an upset stomach, so avoid reaching for items like broccoli, cabbage and other leafy greens before your workout. MYTH: I can eat fast food if I’m working out later. You can … if you want to experience some serious stomach pains before a
SEPT 2014
▲
18 HEALTH & FITNESS LIFESTYLE
workout. Deep-fried, fatty snacks take longer to digest and can leave you feeling sick before a workout, not to mention slow you down. Stay away from fried, creamy or decadent foods if you want to get the most out of your next sweat session. MYTH: Caffeine and carbonated drinks will give you that extra energy you need to get you through your workout. If you regularly rush out to grab your favorite energy drink or coffee mid-afternoon, then listen up. Sure, they might give you that much-needed boost to get through the day, but did you know the excessive amounts of sugar commonly found in both can wreak havoc on your digestive system? Both carbonation and high levels of caffeine deplete the body of important nutrients, making you more fatigued and, in many cases, causing upset stomachs and bowel problems. MYTH: High-protein bars are great before a workout and when you’re on the go. When you're on the run and don’t have time to prepare a healthy meal, protein bars can make a convenient snack. Or so we think. According to the American Council on Exercise, a study conducted by Consumer Lab showed that many manufacturers label their bars incorrectly — claiming to be good for your waistline — when in reality the bars contain lots of filler ingredients and sugar. MYTH: Sports drinks are great if you’re looking to hydrate before a workout.
Think again. If you’re parched, you’d better stick to water. Sports drinks might claim to give you energy and replenish your electrolytes, but there is something they're hiding: the truth. While these simple carbohydrates might give you a quick boost, guzzling the sugary stuff on a regular basis could leave you tired and cause an upset stomach. So, if fibrous vegetables and sports drinks aren't good before a workout, what is? While there might be certain items that you shouldn't have before your next trip to the gym, it doesn’t mean all food and drinks are off limits. Get the best workout fuel by consuming a small, relatively high-carbohydrate, moderate-protein, low-fat meal. Try these healthy options: • Greek yogurt and trail mix can give you the protein and carbohydrates you need without upsetting your stomach before a workout. • Smoothies mixed with fresh fruit and Greek yogurt are a quick and healthy option for pre-workout fuel. • Combine ½ a banana with peanut butter and eat them on toast for a meal that provides protein and slow-release carbohydrates that will give you energy. • Before your morning workout, combine oatmeal and blueberries for long-lasting energy that will get you going quickly. Ryan Read is the owner of Thrive Specialized Training. For more diet tips and fitness information, visit www.ryanreadthrive.com.
sign e d ing n n et i g w d d u awar ts your b fi that
day e in to r Com start you and
EK 1 WEEE FR L! TRIA 682 79.7 om 480.7tincite.c om .c fi 212 AZ 85 cross crossfitincite Mesa, 9• k@ derric s Road #10 Peco st
Ea 8743
end of e the s befor shirt month e a free for 6 eiv n up and rec ek er, sig e off ctory we d tim du limite e intro fre your
sign e d NS g+ n i TIO IES A s i C rt LI IT PUB IDENT adve • G OS/ ION
ere N be th et T I G l l C S i O I w E T • L FG d me DIR VER ES ion D ideas an term t c ART CHUR L • AD u s grod I gh p s, discus nt of lon BRO CT MA u o r h e e t E v tion mitm jecti DIR ncep your ob the com s. o c ce From you set without y pri c p n l l l e e om to h oals — a ers or ag cs.c s i g n h i r p a t u a ic yo dfgr rGraph ts, re c @ a r a t e r wl da con 3 • /DaraFo 4 4 4 . m m k.co .357 s.co 480 faceboo c i h . www dfgrap
. www
▲
workout By Dr. Penny Krich
AVOIDING THE BENCH Common sports-related injuries and a doctor’s take on prevention
▲ ▲
SPORTS BRING OUT AN UNNATURAL PASSION in so many individuals. From the thrill of a touchdown to the camaraderie of the team, athletes are at their most driven when they are on the field. During this heat of the moment, however, is when the possibility of injury is greatest. The risk of a sports-related injury is prevalent beginning the moment a child joins a youth team and carries all the way through to the professional level. The trick is to not fear injury, but rather become educated on the causes of common injuries and the necessary steps to assure safety. Remember: injuries, for the most part, are preventable. Across ages and skill levels, here are the most common injuries and how to prevent them: SPRAINS AND STRAINS Possibly the most common of sports injuries, a sprain or strain occurs when trauma happens to a muscle or ligament. Ranging from a minimal pull to a complete tear, sprains and strains should be treated
The trick is to not fear injury, but rather become educated on the causes of common injuries and the necessary steps to assure safety.
SEPT 2014
▲
20 HEALTH & FITNESS LIFESTYLE
professionally so the healing process can begin as soon as possible. These occur most commonly in the foot, ankle and wrist. Any sport that involves running and quick stop-and-go movements make sprains and strains a little more common. • Signs of a sprain: Heavy swelling, tenderness, pain, bruising and instability. • High risk sports: Basketball, football, soccer and gymnastics. • Prevention tips: Wearing the correct shoes and supportive insoles will greatly reduce the chance for a foot sprain or strain in a high impact sport. Taking proper precautions like stretching during warm up can also help curb chances of this injury. FRACTURES Typically produced by the same impacts and falls as sprains and strains, a fracture is the break in the bone that can be instigated from a one-time injury — an acute fracture — or repeated stress to the bone over time, also known as a stress fracture. Acute fractures are the most common in impact sports, while stress fractures are more likely to happen in long-distance running. • Signs of a fracture: Sudden and severe pain, swelling, movement and inability to place weight on limb. • High risk sports: Football, basketball and cross country running. • Prevention tips: Because acute fractures are usually due to an impact or fall, injury
prevention begins with using equipment correctly and learning a sport’s proper form. Stress fractures are a little easier to prevent since they occur from physical stress over time. Listening to your body, not overextending yourself and choosing the right equipment (like proper shoes) will all help in the prevention of stress fractures. MUSCLE PULLS Not quite as severe as a sprain or fracture, muscle pulls should still be taken seriously. After an injury, apply ice and rest until the pain and swelling subside. The ice relaxes the muscle and helps relieve any spasm, and it should be applied for about 20 minutes on, then 20 minutes off, over a few days. The dull ache of a muscle pull usually disappears within a few days. • Signs of a muscle pull: Aches and inflammation. • High risk sports: Wrestling, football, baseball, soccer and golf. • Prevention tips: Warming up and properly stretching before physical activity is crucial in muscle pull prevention. Regular strength training will help keep muscles fit and more resistant to injury. KNEE INJURY Up to 25 percent of all sports-related injuries are knee injuries, as even everyday activities are already putting stress on the knees. When sports are added into the
mix, knees are bent, twisted and banged, making them very susceptible to injuries. Some of the most common are an ACL tear and Patellofemoral Syndrome, which is an injury resulting from the repetitive movement of the kneecap against the thigh bone. • Signs of a knee injury: Swelling, popping, stiffness, weakness, locking or inability to straighten. • High risk sports: Skiing, football, basketball and track and field. • Prevention tips: Wear shoes with arch supports, learn the sport’s proper techniques by listening to a coach and use the equipment correctly. Wearing knee braces are a good decision if the activity has a high likelihood of falls. GROWTH PLATE INJURIES Growth plate injuries are the most concerning among children, as their bones, muscles, tendons and ligaments are still growing. Growth plates, areas where cartilage is still developing, are weaker than ligaments and tendons. As a result, injuries to these areas can be much more serious in children, possibly causing a growth stunt later in life. • Signs of a growth plate injury: Inability to put weight on a certain area and swelling. A doctor will be able to determine if the growth plate has been impacted. • High risk sports: Gymnastics, running and baseball.
• Prevention tips: Ensure proper daily requirements of calcium and always wear the recommended equipment, such as a helmet or shin guards. It’s also best to take a coach’s recommendations in reference to children’s safety equipment and injury prevention. Injuries can be frightening and it is vital to seek professional help when a
major injury happens or if any type of pain is reoccurring. Listening to a doctor’s advice is often the key in recovering quickly and being able to return to the sport, ready to play again. Penny Krich, M.D. is a musculoskeletal radiologist at EVDI Medical Imaging, the leading diagnostic imaging services across the greater East Valley region.
HEALTH & FITNESS LIFESTYLE 21
▲
SEPT 2014
▲
workout By Scott Keppel
KISS APPROACH TO HEALTH This fall, achieve your fitness goals with a few simple changes
▲ ▲
KISS STANDS FOR “KEEP IT SIMPLE STUPID!” I have used this acronym for a number of areas in my life, my approach to a healthy lifestyle being one of them. With so many different types of workouts and diets, being healthy can be a bit overwhelming. Taking a simplistic approach, especially when starting out, will help you get on track to achieving your health goals. When it comes to exercise, you may ask yourself: “Should I do a split routine, full body, CrossFit, yoga, Pilates, just cardio, or
Whatever you choose, just start moving. Start off by adding one or two days at 20 to 30 minutes to whatever you are currently doing ...
SEPT 2014
▲
22 HEALTH & FITNESS LIFESTYLE
maybe even all of them? Do I exercise seven days a week or is one enough?” My suggestion is to do what you want as much as you can and then maybe just a bit more (being mindful to take at least one day off each week). You should consult with a physician prior to starting any program, and it might be helpful to meet with a certified trainer or coach, as well. Whatever you choose, just start moving. Start off by adding one or two days at 20 to 30 minutes to whatever you are currently doing, as long as you are not already going for six or seven days a week. It is much easier to add one or two days than it is to go from zero to six. It is also easier to add just 20 minutes rather than 45 to 60. Not only will these suggestions get you exercising more, they will build a foundation from which you may eventually go to 45 to 60 minutes each workout.
Unless you are in a specific class, lifting workouts should be kept to 45 to 60 minutes. Cardio should be the same, but if you are preparing for a marathon, half marathon or an event, or if you are going for a bike ride or hike, these numbers will change. More is not always better. Doing what works for you is best. I suggest you take notes on how you feel during a particular workout and after. Do what you enjoy, as long as it is some form of exercise. Along with exercise, we have to be mindful of what we eat. “I am going on a low-carb diet.” “I will cut down on my fats.” “I am going to drop my calories.” These are just a few ideas people have when it comes to what they’ll do with their eating habits. Much like exercise, there is no one-sizefits-all solution. To keep it simple, though not necessarily easy, I recommend that you eat clean
and go from there. This means limiting or eliminating anything with trans fats, hydrogenated oils, refined carbohydrates and/or alcohol. These things can increase insulin levels, cause the body to store fat and increase your risk of certain health-related diseases including diabetes, obesity, high cholesterol, high blood sugar, etc. A simple way to avoid these things is to stay away from complex carbohydrates that are white and/or packaged. These would include white bread, white rice, white pasta or anything boxed. Choose the lessprocessed versions of these: brown rice, whole grain or whole wheat bread or pasta, yams, sweet potatoes and anything fresh. Keeping solid fats out, such as butters, margarine, nut butters with hydrogenated oils and fatty cuts of meat and replacing them with olive oil, avocado, avocado oil, natural nut butters, flaxseed and flaxseed oils are ways to keep fats in your diet while getting rid of the poor choices. Chicken breast, fish, turkey breast, protein shakes, eggs, sirloin, flank steak and cottage cheese are just some examples of lean protein choices that should replace more fatty cuts, such as bacon, sausages and ground beef. A sample plan would be to have veggies (whatever kind you like, but preferably greens) three times a day, fruit twice a day, complex carbs twice a day, fats two to four times a day and protein four to six times a day. Track what you eat and how you feel. Doing so will help you determine the best plan for you.
Having your foods prepared and a bag packed for the gym along with daily goals are excellent ways to keep yourself on track, not only with your health but in all aspects of life. Start your day off by writing three to five goals for that day and as you achieve them cross them off the list and state “I set __ goals and I achieved them!” These daily goals and your recognition of achieving them will help build your confidence and ensure that you are on track to attain your long-term goals. Keep these goals simple to start. They may be: 1. I will not eat any junk today. 2. I will exercise today. 3. I will say “hi” and smile at everyone I see. No matter your goals, get after them! So with spring here, what are you going to do to start it off with a KISS plan?
Are you going to start off by moving more than you already do? Maybe you are already at your exercise limit and are going to start the spring off by eating cleaner and/or making sure your meals are prepared so you don’t just grab bad food and go. This may be the time that you choose to start setting both long- and short-term goals, including daily ones that encompass all aspects of life. No matter what you choose to do this spring, go after your goals and keep them simple. With nearly 20 years of experience in the fitness industry, internationally recognized trainer Scott Keppel is the founder of Scott’s Training Systems. He has trained everyone from body builders to new moms and specializes in an individualized approach to fitness based on personality, lifestyle and fitness goals. For more information, visit www.scottstrainingsystems.com.
HEALTH & FITNESS LIFESTYLE 23
▲
SEPT 2014
▲
beauty
By Dr. Joseph Rucker
SKINCARE BY THE NUMBERS Determining your skin code and how you can fix it
▲ ▲ ▲
Changing weather conditions and cold dry air in the fall create the perfect storm for exacerbating skin conditions and premature aging.
WHILE SKIN, HAIR AND EYE COLOR are general classifications that cannot be disputed, do they tell the whole story? What about age? Lifestyle? Environment? Are we to believe that identical twins — one living in Vermont and one in Phoenix — have the same skincare needs based solely on genetics? Changing weather conditions and cold dry air in the fall create the perfect storm for exacerbating skin conditions and premature aging. It is never too early or too late to give your skin the care it needs and deserves. Let’s explore what causes skin damage and how to avoid loss of collagen, inadequate moisture and chronic inflammation.
we have, we may experience permanent damage. Over time, consistent exposure to elements harmful to skin cells will destroy both collagen and elastin. Product can make a difference, but the key lies in finding a formula that accelerates and supports absorption. It must penetrate deeply and repair skin so it can hold water in and is allowed to heal. What you can do: • Use serums containing Vitamin C, peptides and antioxidants. • Always use sunscreen with UVA/UVB protection and reapply often. • Pay attention to diet: Increase Omega 3
Skin Damage Foursome: 1. Moderate to high air pollution levels. 2. Excessive sunshine (85 percent annually). 3. Dry heat. 4. A significant number of high ozone days per year.
Collagen: For youthful-looking skin Think of collagen as a tightly woven net that provides our skin its underlying structure; it is vital for giving skin elasticity and strength. Our bodies produce collagen, but as we age, production decreases. Because our skin cells are inherently sensitive and fragile, if we are not vigilant about protecting the collagen SEPT 2014
▲
24 HEALTH & FITNESS LIFESTYLE
rich foods, beans, dark fruits and vegetables, and green tea. • Avoid sun exposure, smoking and topical collagen, which cannot penetrate the skin. • Use a stem cell serum to help reverse damage and help prevent further aging.
Moisture: Dry skin plus indoor heating equals a lethal combination As we age, skin has trouble retaining moisture. So when you combine inherited dry skin with rough environmental conditions, you have a lethal combination, which can result in fine lines, wrinkles and loss of elasticity.
1
Dry skin and dehydrated skin are not the same. Dry skin results from an imbalance of essential oils. Dehydrated skin is one that has been stripped of moisture through bad diet, too much sun/wind/heat, and age.
• Try products with hyaluronic acid to smooth and plump skin. • Ask your doctor about injectable dermal fillers that will hydrate from the inside out. • Use a humidifier at night and moisturize right after showering. • Treat yourself to oxygen-based facials or a hydrating mask. • Wash with a hydrating cleanser to remove chemical and biologic
Inflammation: The age accelerator Sunburns are actually an acute form of inflammation, which can destroy healthy tissue and compromise new tissue. Sun exposure also destroys elastin and collagen. When natural antioxidants are exhausted, free radicals are released and inflammation is triggered. This results in crepe-like skin and wrinkles.
3
1 NuSkin ageLOC Tru Face Essence Ultra utilizes the power of Ethocyn, an ingredient clinically proven to restore your skin to its naturally youthful state. Tru Face aids in protecting your skin from oxidizing free radical damage, as well as elastin and collagen from degradation enzymes that viciously attack skin protein. $140; www.nuskin.com ▲
irritants without reducing the skin’s moisture content.
RECOMMENDED SKINCARE PRODUCTS ▲
What you can do:
2
2 Organic Male OM4 RESURFACE Citrus Bamboo Resurfacing Scrub contains fruit acids that are microblended with exotic botanicals to produce an amazing resurfacing agent that will turn back the hands of time. The regenerative properties of Tangerine detoxify and potentiate the formation of collagen and stimulate cellular repair. $40; www.om4men.com
4
3 TNS Essential Serum is an all-in-one antiaging product that improves the appearance of fine lines, wrinkles and the overall tone and texture of skin. Works synergistically with peptides to build the extracellular matrix. Seven antioxidants fight free radical damage. $168; www.skinmedica.com ▲
What you can do: • Add antioxidants to your diet, such as berries and nuts. • Stay hydrated by drinking plenty of water throughout the day. • Limit sugar intake at all costs; it breaks down collagen. • Avoid sun and wind exposure as much as possible.
5
▲
Dr. Joseph Rucker is a board-certified plastic and reconstructive surgeon who has developed a proprietary skincare line called Enza Essentials, specifically formulated around lifestyle, age and location. Visit Dr. Rucker’s website at www.enza.com to learn more about his customized skincare suite for the Arizona lifestyle.
4 Boots No7 Photo Fix Wrinkle Filler & Primer reduces the appearance of the signs of aging. A unique complex combines filling properties with light diffusing particles to smooth fine lines and wrinkles and put uneven skin tone and pores into soft focus. $19.99; www.us.boots.com ▲
Focus on making skin healthy rather than just alleviating symptoms. It takes more than one product or a single serving dose treatment at your doctor’s office to make a dramatic improvement to your skin and fight the signs of aging. The effects of aging are not one-sided, so your anti-aging plan shouldn’t be, either. It is never too early to start your anti-aging regimen and avoid harsh harsh outdoor elements if you can.
5 Enza Essentials Sustaining Cleanser lifts away makeup and the impurities of the day while replenishing your skin’s natural moisture. Licorice and chamomile smooth away dry cells and fine wrinkles. Brightening vitamins A and E rejuvenate your tired skin. $35; www.enza.com HEALTH & FITNESS LIFESTYLE 25
▲
SEPT 2014
▲
beauty
By Dr. James C. Marotta
FEEL-GOOD SKINCARE ROUTINE Simple strategies that will keep your skin looking and feeling great
▲ ▲ ▲
While achieving a healthy complexion is often seen as a beauty concern, skin health actually contributes greatly to our appearance and how we feel.
WHEN APPROACHING A HEALTHY LIFESTYLE, many people place the upmost importance on diet, exercise and getting enough sleep. However, what about the health of our skin? While achieving a healthy complexion is often seen as a beauty concern, skin health actually contributes greatly to our appearance and how we feel. The skin is our largest organ and acts as a protective barrier to the rest of the world. It helps keep fluids in, preventing dehydration, and harmful microbes out, helping us stay healthy. Because of this, paying attention to the skin’s needs is an absolute must. The health of our skin depends on a variety of factors, including a skincare regime, diet and
our daily activities. However, proper care is easier than you think. By following a few simple “feel-good” skincare tips, anyone can restore the health of their skin to look, and feel, amazing! • Keep your skin’s pH balanced. You know that a balanced diet and exercise regime is the best way to make your body feel good, but did you know that the same holds true for your skin? Your skin has a natural pH balance of 5.5, and when it is out of balance it can get flakey, peely or even itchy. The good news is keeping it balanced is easier than you think. Try using a soapfree cleanser (yes, basic soap breaks down the skin) and gently clean your skin with your hands — not a harsh washcloth — with lukewarm water. Your skin will be balanced and look and feel great in no time! • Embrace the humidity. When you see humid weather on the horizon, don’t think bad hair day, think good skin day! Added moisture in the air can be beneficial to your skin and your health. The skin replenishes itself in humid weather by soaking in moisture from the air, making it feel hydrated, dewy and healthy. Invest in a good humidifier and you can experience these benefits all year long.
SEPT 2014
▲
26 HEALTH & FITNESS LIFESTYLE
1
• Spend time relaxing. Relax! Stress sets off hormones that lead to acne, premature aging and other skin ailments. While reducing stress is easier said than done, try finding a hobby, such as knitting or reading, that allows you to relax. Less stress increases oxygen flow, which minimizes flare-ups.
RECOMMENDED SKINCARE PRODUCTS
2
▲
1 Skin Authority Age Defying Daily Basics Kit for Men reverses the premature signs of aging due to sun, stress, and pollution. Features technology tuned to men. Includes daily wash, shave serum, conditioning toner and hydrating sunscreen with SPF 30. $124; www.skinauthority.com
4
5 NovoScarMD with NovoSerum is the most scientifically advanced scar cream on the market. It reverses scar damage and stretch marks, and rapidly returns skin to its original state with almost no trace of skin injury. $120; www.novoscarmd.com ▲
6 Deeply hydrating and plumping, Amarte Hydrolift Cream firms and smoothes to give skin an ageless radiance. Nano-encapsulated retinol is powerful enough to diminish fine lines. $59; www.AmarteSkinCare.com ▲
Dr. James C. Marotta is a dual board-certified facial plastic surgeon who specializes in facial plastic surgery, with particular expertise in minimally invasive (endoscopic) facial plastic surgery and facial rejuvenation/anti-aging procedures.
4 ASAP Super A+ Serum works overnight to help hydrate, repair and regenerate environmentally damaged skin. Stimulates collagen production and accelerates skin cell turnover. $89; www.SkinStore.com ▲
• Always wear sunscreen, even on cloudy days. Clouds are only thin barriers to the rays of sunshine that are present every single day. Whether or not there are clouds, you should wear sunscreen everyday to protect from sun damage. Protecting yourself will make you feel better now (who wants a sunburn?) and later on. Wearing an SPF will protect against skin cancer, wrinkles, sunburn and many other skin ailments.
3 MitoQ is effective in significantly reducing the appearance of fine lines and wrinkles, and improving skin’s overall hydration and radiance. Delivers key antioxidants straight to the mitochondria of every cell with its patented mitoquinol molecule. $119; www.MitoQ.com ▲
• Target your treatments. Eye creams (and neck and bust creams) are completely different from facial moisturizing creams. The skin around the eyes is the first to show signs of aging due to the fact that it is more delicate and is constantly active. It is smart to use a cream specially formulated for this area. The same holds true for the face, neck and bust — your treatments should be targeted to your skin’s specific needs.
3
2 Rejuvenate Advanced Firming Complex transforms skin with antioxidant-rich seed oils that restore the skin’s youthful firmness and elasticity. Contains cocoa bean extracts, which are rich in collagen-boosting plant peptides. $248; www.amalabeauty.com ▲
• Exfoliate the right way. If your complexion is looking a little dull, it might need a scrub-down! Using an exfoliator 2 – 3 times a week is a great way to slough off dead skin cells, but be sure you’re doing it the right way to avoid irritation. Many people tend to be too heavyhanded, but a little exfoliator goes a long way — let the exfoliating particles do their job. You just want to facilitate the glide across the face, so that your skin feels great and you don’t over-treat it. Also, choose an exfoliator that isn’t too harsh on your skin.
5
6
HEALTH & FITNESS LIFESTYLE 27
▲
SEPT 2014
▲
beauty By Chelsea Josten
A YOUTHFUL NEW YEAR Non-surgical, non-invasive treatments to get a younger looking you for 2015
▲ ▲ ▲
Ultherapy is a new, FDAapproved procedure designed to lift, tone and tighten skin on your brow, neck and under your chin — basically a mini facelift without the knife.
EVERY YEAR IT’S THE SAME THING; we set goals and resolutions that may or may not be attainable, but nonetheless we try … at least until mid-February. Everyone wants a more youthful, healthy appearance. Fortunately, modern medicine has come up with advances and techniques that make it easier than ever to attain youthful looks. This spring, improve your skin with non-invasive methods and treatments. Surgery is sometimes too drastic for people to consider, so here are three nonsurgical treatments meant to aid your skin’s recovery and rejuvenation after a long, dry winter.
RESTYLANE Under the umbrella of Restylane family products (Restylane, Restylane-L, Perlane and Perlane-L) comes a hyaluronic acid gel formulated specifically to mimic your body’s production of hyaluronic acid, a naturally occurring substance that gives skin its volume and fullness. This extra boost of hyaluronic acid is biocompatible with your body and will break down naturally, visibly reducing facial wrinkles and nasolabial folds in your face. When the gel is injected, it acts like a cushion that inflates to support facial structures and tissues that may have lost volume or elasticity due to normal aging.
Hyaluronic acid fillers also hydrate the skin’s surface, keeping it looking fresh and supple. There is no downtime after treatment, and the results are immediate and non-allergenic. The treatment has side effects that are typical with any injection — redness, pain, bruising, tenderness, etc. The treatment takes about 30 minutes and typically costs anywhere from $330 to $1,000 per treatment.
BEFORE
ULTHERAPY Ultherapy is a new, FDA-approved procedure designed to lift, tone and tighten skin on your brow, neck and under your chin — basically a mini facelift without the knife. In a typical 60-90 minute procedure using non-invasive ultrasound machines, you will see gradual and therefore natural-looking results. The idea is that focused ultrasound energy, working from the inside out to lift and tighten skin, will stimulate the growth of new collagen over time, with typical results seen in two to three months. The most innovative part of this therapy is that with the use of an ultrasound, treatment providers can actually “see” where the wrinkles are and apply the therapy to the exact area, taking the guesswork out of the procedure. This procedure can cost anywhere from $2,000 to $6,000 depending on the area of the treatments. HYDRAFACIAL This resurfacing procedure is one of the most popular non-invasive treatments available, boasting immediate results and zero discomfort. Using fifteen
AFTER
HEALTH & FITNESS LIFESTYLE 29
▲
SEPT 2014
▲
beauty continued
minutes of your time and a five-step process, the HydraFacial uses a vortex suction to remove impurities and apply antioxidants and hyaluronic acid at the same time to nourish and protect your face. HydraFacial, a treatment that stems from microdermabrasion, has been reviewed and raved about in multiple media outlets including Allure, Bazaar, Good Day LA, Essence, and The Doctors and by celebrities like Adrienne Maloof, Marie Osmond, Paris Hilton and Jillian Reynolds. If you’re looking
SEPT 2014
▲
30 HEALTH & FITNESS LIFESTYLE
to remove wrinkles and fine lines, then getting the facial done on a monthly basis is suggested. Although this treatment has received mixed reviews, the general consensus is that it provides your face with more hydration than a typical facial for a longer period of time. Its benefits will vary depending on who administers the treatment, and you will likely need multiple facials in order to see significant results. The average cost of a HydraFacial is around $215.