Wellness Magazine
March 2015
Beach yoga with
kerri verna
No Pressure... BUT LET’S LOWER YOUR BLOOD PRESSURE!
THE WOLVES DEN March 2015 1 A SPECIAL PLACE FOR FITNESS
2 March 2015
Harvey Montijo, M.D.
Total Joint Replacement
Garvin Yee, M.D. Sports Medicine
Mark Waeltz, M.D.
Spine Surgery Su
Veronica Pedro, M.D. Hand Surgery
Jose Ortega, M.D
Sports Medicine
Robert Lins, M.D.
Hand Surgery & Orthopedic Spine Care
Robert Rochman, M.D. Foot & Ankle Surgery
Nick Sama, M.D.
Trauma & Reconstructive Surgery
David Simpson, M.D.
Spo Medicine & General Sports Orthopedics
Dana Desser, D.O.
Total Joint Replacement
Anand P. Panchal, D.O.
Upper Extremity & Sports Medicine
James S. Starman, M.D.
Sports Medicine & General Orthopedics March 2015
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PUBLISHER Meric Tunca
ART DIRECTOR Ferah Temel
EDITOR Saajida Ellis
MARKETING Barbara Silver (561)-667-1356
GRAPHIC DESIGN Don Horn
CONTRIBUTING EDITORS Ecem Adiloglu Jonathan Chung, D.C. Gwen Cohan
Adam K. Lax RDN/LDN Dr. Randall Laurich, D.C. Krista Martinelli Dr. Shelley Plumb Meroe Rabieifar, PharmD
Helen Strauss Dr. Arianne Weiss
PHOTOGRAPHY Gonzalo J. Nunez G25 Inc. Photography www.banzaiwellnessmag.com For pricing and deadline information with regards to advertising with Banzai Wellness magazine, email us at banzaiwellness@hotmail.com. Banzai Wellness is a publication focusing on health and wellness in Palm Beach Country, Florida. We want to hear from you! Email all news, editorial submissions, article topic suggestions, ideas and feedback to banzaiwellness@hotmail.com. Your email must include your name, address, and a telephone number so that we can contact you. We reserve the right to select which submissions are published and to edit all submissions prior to publishing. 2013 by Banzai Wellness magazine, Banzai Wellness, Inc. All rights reserved. Banzai Wellness magazine is a complimentary publication supported solely by our advertisers and distrbuted throughout locations are generally seen. Banzai Wellness magazine called “publisher” hereafter does not necessarily endorse the views expressed in the articles and advertisements. Advertisers are solely responsible for the contents of advertising including: photos, images, artwork and all creative works submitted for publications. All advertisers must agree to protect and indemnify “publisher” against any and all legal action. This includes any and all liability, loss or expense arising from claims of liable; unfair competition; unfair trade practice; infringement of trademarks; trade names; patents; copyrights; violations of rights of privacy and any other claims accepted for publication in the journals.
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Kerri Verna has been a fitness instructor for over 10 years and has taught Pilates, Kickboxing, Tai Chi, and Yoga. Most known for her Instagram account @ beachyogagirl, she has gathered about 600,000 people that find inspiration, encouragement, and wisdom through Kerri's photos and words.
Photography By Kerri Verna
Beach Yoga With Kerri She understands the everyday person who struggles with fitness “When I was growing up I never played sports. I never even participated in Physical Education in high school. I was told by many doctors that I shouldn’t play sports and that I would need to probably need to have surgery on my back. I was slapped with the label of “fibromyalgia” because no one could agree what was wrong with me and why I was in so much pain. I decided at 27 years old that I was getting older and if I didn’t do something I’d be miserable forever. So I began learning everything I could about the body and about all kinds of 8 March 2015
fitness ... The body is amazing and I truly believe that no matter what your limitations are you can change them or at least dramatically improve the quality of your life. I’m not perfect and I don’t want to be. Perfect takes a lot of work and unfortunately you NEVER arrive at your goal. Just move forward. Don’t accept labels. Educate yourself with the truth.” says Kerri.
3D Mammograms 1 of 10 Breakthroughs That Will Change Medicine
Her love for Yoga started when she became pregnant with her first child 10 years ago and couldn’t do high impact fitness classes anymore. Over the years it has become her favorite form exercise. Kerri currently practices everyday whenever this busy mom of two can find time in the day. She also teaches 5 Yoga classes during the week. About 3 years ago she combined her love for the ocean with her love for Yoga. She started "Beach Yoga with Kerri" classes at Lake Worth Beach, which have become a nationwide smash, with people traveling from different states and countries just to attend her class. Visit www.beachyogagirl.com and start your new journey with Kerri. March 2015
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No Pressure…. But Let’s Lower your Blood Pressure! If you’ve been diagnosed with high blood pressure, your heart is working overtime. Also known as hypertension, high blood pressure not only raises the risk of heart disease. It also increases risks to your arteries, brain, kidneys, and eyes. Blood pressure measurements give you two readings: the top number is the pressure in your arteries when your heart pumps blood. The bottom number is the pressure in arteries between beats. If you don’t know what your blood pressure is, it’s time to find out. Bottom line? High blood pressure can be a silent killer. What increases blood pressure? As usual, certain risks are outside your control. That includes genetics, age, and a family history of hypertension. In some cases, certain medications can raise blood pressure. Let me look over a list of your medications to make sure that’s not true for you. In most cases, though, doctors don’t know the exact cause. What they do know is that making lifestyle changes can make a big difference. Here are some things you can do: 1. Lose a few. Even 5 to 10 pounds can make a difference in blood pressure. Studies have also found that belly fat may be the kind that’s most likely linked to high blood pressure. 2. Exercise. Try to exercise 30 to 60 minutes more days of the week than not. You may see a change in your numbers within just a few weeks.
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3. Make a DASH for it. The Dietary Approaches to Stop Hypertension (DASH) diet is rich in whole grains, fruits, vegetables, and low-fat dairy products. Go easy with foods high in saturated fats and cholesterol. 4. Limit salt, alcohol, and caffeine. Read food labels, eat fewer processed foods, and don’t add salt to your food. Track your habits so you can see exactly how much alcohol and caffeine you drink each week. Small amounts of alcohol can actually lower your blood pressure. But more than moderate amounts can do just the opposite. Likewise, caffeine can also boost blood pressure. Check your pressure 30 minutes after you drink a cup of coffee and see if it’s more than 10 points higher than at other times of day. 5. Go smoke-free. Smoking can be a tough habit to kick. If that’s true for you, get help to quit for good. And, remember: Even second-hand smoke isn’t harmless. 6. Chill out. Easier said than done, I know. But stress can temporarily boost your blood pressure. You know better than anyone what helps you relax. Try to build that into your daily (or weekly) routine. If your doctor gives you medication for high blood pressure, take it exactly as prescribed. But be patient. It can take a while to get your numbers where they need to be. You may also need to try more than one medicine. There are many classes of high blood pressure drugs, and it can get confusing. As you know, I’m here as
a resource. You can’t feel blood pressure, so there’s only one way to know medicine or a lifestyle change is working: Consider buying a blood pressure cuff from our store so you can regularly check your blood pressure. Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition. Sources: Health Mart Wellness My Community Pharmacy www.freedeliverypharmacy.com
Mayo Clinic: “High blood pressure dangers: Hypertension’s effects on your body.” Available at: http://www.mayoclinic. org/diseases-conditions/high-blood-pressure/in-depth/ high-blood-pressure/art-20045868 Accessed October 23, 2014. Merckengage: “What Is High Blood Pressure?” Available at: http://www.merckengage.com/common/article.aspx?id=528 Accessed October 23, 2014. WebMD: “Causes of High Blood Pressure.” Available at: http://www.webmd.com/hypertension-high-blood-pressure/ guide/blood-pressure-causes Accessed October 23, 2014. Mayo Clinic: “10 ways to control high blood pressure without medication.” Available at: http://www.mayoclinic.org/ diseases-conditions/high-blood-pressure/in-depth/highblood-pressure/art-20046974 Accessed October 23, 2014. AHA: “Small weight gain can raise blood pressure in healthy adults.” Available at: http://newsroom.heart.org/ news/small-weight-gain-can-raise-blood-pressure-inhealthy-adults Accessed October 23, 2014. AHA: “Keeping High Blood Pressure Under Control.” Available at: http://www.heart.org/HEARTORG/ Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Keeping-High-Blood-Pressure-Under-Control_UCM_460131_Article.jsp Accessed October 23, 2014
Call for a FREE Consultation. It’s a Conversation, Not a Commitment
When the spine shifts... ARM PAIN BONE SPURS CARPAL TUNNEL (WRIST) CANAL STENOSIS DECREASED MOTION DEGENERATED JOINTS DIGESTIVE DISORDERS DISC HERNIATIONS DIZZINESS (VERTIGO) DOWAGER’S HUMP FATIGUE FIBROMY ALGIA GOLFER’S ELBOW
HEADACHES TINNITUS LOW BACK PAIN MID BACK PAIN MIGRAINE HEADACHES MUSCLE SPASM MUSCLE TENSION MUSCULAR IMBALANCE NECK PAIN NUMBNESS/TINGLING PINCHED NERVE POOR POSTURE ROTATOR CUFF ISSUES
is this you? Anterior Head Syndrome Damaged (Denenerated) Vertebra Nerve Inpingement Syndrome Muscular/Tension Spasm Compressed (Degenerated) Disc
420 S. STATE ROAD 7 | #107, ROYAL PALM BEACH, FL 33411
561.247.0044
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The Wolves Den, A Special Place for Fitness By Krista Martinelli
“If you can’t give yourself a few hours a week devoted to your health, you’re on the wrong sheet of music,” says owner of The Wolves Den Fitness Center Tom Fragale. Located inside WinstonTrails community in Lake Worth, The Wolves Den is a very focused fitness center, open to the public and aiming to help people meet their goals. Tom is a body builder himself, as well as a black belt martial artist. He’s competed on many kickboxing and martial arts teams over the years. His daughter Ashleigh (23) is a bikini NPC competitor and his son Anthony (21) is also an NPC (National Physique Committee) competitor. Along with two other excellent personal trainers – Holly Fitzgibbon and Helen Strauss – they make up a team of well-rounded coaches. “I’ve trained everyone from young kids to older adults,” says Tom. He has over 30 years of experience in personal training with multiple certifications, including basic, advanced, elderly, golf and a few others. Whatever your specialization, physical issue or goal is, Tom and his staff are able to help you with it. They are able to help people with post-surgery, post-injury, weight loss, strength & conditioning, competition training and sports-specific training. Tom says that some personal trainers make the mistake of “overdoing it.” And then 90% of the people trying to lose weight or get in shape are turned away by a myth – that it’s too hard to do. “It’s not as hard as you think,” explains Tom. It’s a commitment that involves strength training, cardio fitness and eating properly
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– not to be confused with dieting. “Don’t wait until you’re hungry and don’t eat until you’re full,” he says. Just eat smaller meals every three to four hours and eat until you’re 70% full, for example – not stuffed. Training with a personal trainer is a “life-changing experience.” Tom calls his own training style personable, adapting to each client. “We can train people very gently if needed. For someone who wants to train harder, we can do that too.” What do people say they like about the Wolves Den? One client, Judith Madison, who works out at the gym regularly says, “I love it here! It’s so immaculate how everything is here. Tom’s take-over of this fitness center was such a gift to this community. And the greatest gift for me was my personal trainer Holly Fitzgibbon.” Thanks to her personal training sessions, she’s been able to get through a knee replacement very well and gently work through it. Another thing a lot of people like is that it’s smaller than a lot of other gyms, yet has all of the same accommodations. From basic work outs to body building, you can accomplish your goals here. It’s a 4,500 square foot gym with separate rooms for cardio and weights. There are also steam rooms and saunas included. They offer half hour and one hour sessions for the personal training. Packages are available for multiple sessions. Another popular option is small group training, for up to four people. You can save by doing your personal training with a small group. What kinds of classes does the Wolves Den offer?
At the Wolves Den, you can find classes in yoga, circuit training, zumba, spin and karate. There are karate classes for kids and for adults. And more classes are on the way! Another nice thing about the Wolves Den is that you can visit a class, like yoga for example, and pay a onetime fee. No one corners you in a little room and spends twenty minutes trying to get you to join the gym. They just don’t operate that way at the Wolves Den, thank goodness! Many people from neighboring communities visit the Wolves Den for their excellent classes and training. Why is it called the Wolves Den? Tom and his family are the proud owner of three wolves! He loves wolves and got their first wolf in 1992. “It’s only fitting that we called the gym The Wolves Den,” he says. How have people recovered or improved on their strength at the Wolves Den? Tom and his team have helped rehabilitate stroke victims and cardiac patients. They have also worked with a lot of people after their shoulder surgeries, hip surgeries, sports injuries and just on general wellness. “I enjoy seeing improvements,” says Tom. “Whether it’s an athlete or someone learning how to walk again.” He’s fond of saying that he enjoys it so much – “If I didn’t do it for money, I would still do it for free.” Call Today For Free Evaluation! (561) 439-4645
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March 2015
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PROTEIN SALAD
PREVENTING MUSCULAR WASTING BY NUMAN UNSAL NUTRITION & WELLNESS CONSULTANT
Protein is the main food source of our body and especially our muscles. If it is used correctly, it does not cause weight gain and gives us a healthy and muscular body. The normal daily protein need of a person is calculated by multiplying the weight to 1.5 (example: 70 kg x 1.5 = 105). Proteins are divided into animal and vegetable protein. With the vegetarian and vegan diet that has started in the United States and applied all over the world, the society is divided into two: carnivorous and herbivorous diet. Thanks to the protein salad, that is an element indispensable for diet of the sportive, we can also take the curd cheese with the proteins called casein and Whey. Due to its slow digestion, casein protects our muscles approximately 7 hours and does not cause muscle wasting. If you take it before bedtime, its effect increases. Considering that a normal person cannot do any sport activities, 230 g of muscle wasting occurs every year after the age of 40. The WHEY protein is very effective in building muscle; because of its very fast digestion it shows its effect immediately if it is taken 1 hour before or half an hour after the work out.
INGREDENTS. (For 3-4 people) 1 cup cottage cheese 1cup boiled white or black beans 1cup wheat 1cup black eyed pea 1large chopped carrot 1medium chopped beet 1chopped zucchini 1copped bell pepper 1 tbsp. flaxseed 2tsp black sesame seed 2 slice radish 3 walnuts Parsley and scallion 1cup mixed Pomegranate, extra virgin olive oil Put into a deep pot some water and add beans and black eyed peas left in water the night before; and boil it and leave to cool after filtration. Peel the shells of all other materials and cut into cubes. Put the mixture in the salad bowl and add pomegranate, olive oil, finely cut greens and serve it by adding unsalted cottage cheese. March 2015
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16 March 2015