SPECIAL BREAST CANCER AWARENESS ISSUE Ready.Set.Geaux Sports
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October 2014
FLAB TO FAB
MODEL BEHAVIOR
ANIMAL ADJUST
2014 PERSONAL TRAINER GUIDE
EVENTS CALENDAR www.geauxhealthandfitness.com
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Every Eye is Different...
Every Surgeon is Different...
Dr. Charles Williamson, M.D.
LASIK • PRK • ICL Refractive Cataract Surgery Refractive Lensectomy CrystaLens • Toric Trulign • ReSTOR
• Built the first eye surgery center in Louisiana • Opened the first Laser Vision center in Baton Rouge • First in area to perform Clear Corneal Cataract Surgery • First in area to perform ICL for High Nearsightedness • Pioneer of Refractive Cataract Surgery • Recognized as the #1 implanter of Crystalens in Louisiana • Bausch & Lomb “Top 12” surgeons in the country • International lecturer and author on eye surgery
Call us today (225) 927-2020 Or visit us at www.williamsoneyectr.com
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To submit for your opportunity to be chosen for the next Model Behavior Model of The MonTh, please send two photos and a short bio to info@geauxhealthandfitness.com
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October 2014 EVEN MORE ARTICLES geaux Healthy 13 | Flab To Fab
pink 17 | I’m a Survivor 18 | I Will Survive 19 | Mammograms 21 | Total Woman 23 | Unique Creations
cover story pg 16
Geaux eat
PERSONAL TRAINER GUIDE 2014
28 | Fresh Kitchen 29 | Recipes 31 | Alternative Shopping Cart
PAGE 07
FEAUX PAWS 36 | Animal Adjust
Ready.Set.Geaux Sports 38 | Tigers, Jaguars and Saints
GOOD NUTRITION IN SPITE OF CANCER PAGE 24
places to geaux 40 | Events Calendar
Like Us on Facebook! facebook.com/geauxhealthandfitness COSTUME PARADE
For Advertising Opportunities, Please Contact info@geauxhealthandfitness.com
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Photographer Amy Martin
Lead Graphic Designer Krist Norsworthy
Vice President and Director Photographer of Advertising Cody Willhite Sharon Frank
Graphic Designer Erica Wells Noble Design, LLC
Copy Editor Pamela Labbe
Managing Editor | Shantrice Hurst Editor in Chief | Candra Burges Contributing Writers Erin Fulbright Amber Smith Traci Vincent Lori Gardener Bill Gvoich Dwayne Dimm Heather Jiminez Corey Calliet Darryl Hurst
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LETTER\FROM\THE\EDITOR Dear Readers, It is a great pleasure to begin my first letter from the editor with you and I am so excited to share the October Issue of Geaux Health and Fitness Magazine. It is affectionately called the “Geaux Pink Edition” because it is dedicated to all of the men and women fighting for a cure. Breast Cancer has affected each of us in some way or another; maybe through our mother, our aunt, sister or a friend. I thought of my own person story when we first started the layout plans for the issue and it reminded me of how brave the women and men who encounter this disease are. My Aunt was Karen Stephens- Burges; I have to say she was probably my favorite person in the world. My grandmother died when I was young and to me my Aunt Karen embodied her, so she was very special to me. In 2001 My Aunt was diagnosed with Breast Cancer. It was a shock to the entire family. I remember asking God over and over again, “Why her?” I didn’t understand why God would allow her to have this awful disease to her. For about 9 years we lived with a lot of ups and downs with my aunt’s condition, but in 2008 My Aunt went into remission. I don’t think happy could sum up exactly how my family and I felt. Overjoyed, grateful, and thankful are more like it. I remember I felt like we had won a war. The breast cancer had surrendered, and we were the victors! Thanksgiving of 2009, my aunt sat us down to tell us that her cancer was back and it was much more aggressive this round and it wasn’t just in her breast, it had made its way to her liver. On June 24th 2011 at 2:03AM my aunt Karen lost her battle to breast cancer. She had fought a good fight, but what wars are without casualties. Sometimes a solder is lost at battle, but their fight and struggle leads others on the victory. And that’s how I chose to remember my Aunt Karen, as the victor. Since my aunts death I have been privileged to volunteer with an array of organizations such as, Susan G. Komen - Race for the Cure and I happy to announce that they are an endeared partner with our Geaux Health and Fitness 2014 October” Geaux Pink “Issue. As you flip through our pages you will notice that our routine stories have been adapted and catered to Breast Cancer, and also I hope that these stories touch as well as enlighten you to Race for a cure. From your Editor, Candra-Eloise Burges
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PERSONAL TRAINER GUIDE 2014 October 2014 geauxhealthandfitness.com
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Keshaun Fudge
Britney Temple
ACE AMERICAN COUNCIL OF EXERCISE Snap Fitness
IFA LICENSED PERSONAL TRAINER AND GROUP FITNESS INSTRUCTOR Fit Lab Fitness
www.snapfitness.com 225.615.0910 | kfudge001@gmail.com
www.fitlabfitness.com 225.627.3482 | Fit_lab@yahoo.com
If weight loss, toning up and building lean muscle tissue are some of your goals then you’ve picked the right person. Having a active lifestyle is imperative, in fact its becoming a way of life. Becoming a certified Personal Trainer helped me become more aware of the epidemic we were facing so I wanted to change that.
As a former professional volleyball player, I enjoy training and teaching, and as your personal trainer, you are what matters. All I need is a client that is willing to work and be coachable, and you will see results. Become a another testimony at Fit Lab Fitness, 1900 North Blvd. Baton Rouge, LA.
snap fitness log
Tyler Guillot PERSONAL TRAINER BY DSA ATHLETIC TRAINER BY BOC Snap Fitness www.snapfitness.com 225.308.2018 | brperkinsrd@snapfitness.com I am a certified Personal Trainer and Athletic Trainor that specializes in functional training, weight loss, muscle gains, and athletic performance. I believe in educating my clients about all types of training so they can apply it themselves in the future.
Leslie Lancaster
Adam Sibley
ACSM PERSONAL TRAINER, CERTIFIED WELLNESS COACH, MASTERS IN COUNSELING Geaux Healthy with Leslie Lancaster
PERSONAL TRAINING & SELF DEFENSE Baton Rouge Krav Maga
www.thehotmombod.com 225.522.0685 | LaLancaster1@gmail.com With over a decade of experience helping herself and clients transform their bodies, Leslie takes an individualized, mind-body approach to fitness. For personlized sessions in person or online, call Leslie today to assist you with all your wellness goals!
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www.225brkm.com 225.329.9820 | info@batonrougekravmaga.com Through my personalized workout sessions we will quickly accomplish the goals we set out to achieve! You shape your workout. My extensive experience in power lifting, calis- thenics and martial arts will provide a workout that will always be different and fun.
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go
Ricky Pampo
Kevin Trimble (Perkins and Denham)
Isaac Miller (Perkins)
4TH DEGREE BLACKBELT JAPAN KARATE ASSOCIATION REGISTERED DIETETIC TECHNICIAN CERTIFIED STRENGTH AND CONDITIONING SPECIALIST PROFESSIONAL NATURAL BODYBUILDER Pampo Wellness Group
PERSONAL TRAINER CERTIFICATION (AFAA & FIT TOUR) SPINNING CERTIFICATION 11+ years
BA OF SCIENCE, THERAPEUTIC RECREATION WITH A CONCENTRATION IN PHYSICAL REHAB NSCA, CSCS
225.229.1940 | pampofitgroup@gmail.com Pampo Wellness focuses on attaining the clients’ goals through a holistic approach using Medical Grade Hydration Technology, Superior Nutrition, and Functional Fitness. Ricky has worked with and been consultant to CEOs, Professional Athletes, Olympic Champions, UFC and Pro MMA stars, Movie Actors, Collegiate, High School Organizations as well as working professionals. He has been in the health and fitness industry for over 20years. He is expanding his wellness consultation globally and promotes the very highest level of training and well-being.
www.spectrumfitness.com 225.772.6982 | renvintrim@gmail.com It is my philosophy that to achieve your overall goal when it comes to health, wellness and your body, you must first believe in yourself. Through motivation and leadership, I will help you achieve what you set out to do. I have more than 11 years of personal training experience and currently train clients at Spectrum Fitness and Medical Wellness Centers at their Baton Rouge and Denham Springs locations. My specialties include health and wellness, muscle building, toning, and strength and conditioning. Contact me today for more information on how I can help you reach your goal.
www.spectrumfitness.com 225.397.2704 | isaacs.millerqualityfitness@gmail.com Every day I often ask myself, what defines a productive path to follow? I say a path that allows you to be happy. Which path leads to guaranteed success? I realized that in order to find that path we must acknowledge a higher being, which is God. This question lead me to become a personal trainer. If your desire is to improve quality of life and health through a wellstructured regimen give me a call. Ask yourself, “What is preventing me from achieving my guaranteed successful path to a healthy lifestyle?” Call me today where my motto is “If you want to look like a superstar you have to train like one and that’s what I’m here for”!
Troy Simon (Perkins)
Michelle Gendron (Perkins)
ACE, AFAA 18+ years
MASTER OF SCIENCE IN KINESIOLOGY, LSU ACSM, CLINICAL EXERCISE SPECIALIST ACSM, CERTIFIED PERSONAL TRAINER
www.spectrumfitness.com 225.975.2024 | Troy.simon45@yahoo.com
www.spectrumfitness.com Do you truly want to become “Troy Built”? It 225.769.8000 | Michelle.gendron3@gmail.com takes hard work, dedication, and commitment to a healthier lifestyle. This is the man to get you Exercise is a personal journey into overall health to accomplish all three! Troy has over 18 years and well-being. I have years of experience in of experience training in the Greater Baton program development and exercise prescription Rouge area. He has trained people of all ages and focusing on achieving these goals. I have worked fitness levels. A personal trainer is responsible for with all fitness levels and ages! If you are keeping you motivated, accountable, and driven. searching for a way to reach your goals, Troy has a gift for making sure his clients stay you have found one! committed to their program in order to achieve the results they deserve and desire. There’s no need for a day off when you have Troy in your October 2014 geauxhealthandfitness.com 9 corner! Get “Troy Built” at Spectrum Fitness & Medical Wellness today!
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Keith Chavis (Denham Springs)
Sarah Osigian (Perkins)
CERTIFIED PERSONAL TRAINER (BTC) 3 years
NASM CERTIFIED, NPTI GRADUATE 3 years of Personal Training www.spectrumfitness.com 972.215.8193 | sarahosigian@me.com
www.spectrumfitness.com 937.266.1178 | Emanuelchavis@yahoo.com Functional Strength & weight loss, Core stability & flexibility, Stress reduction, Balanced Nutrition, Small group training. “Don’t give up what you want most for what you want now. I have found through my journey of fitness that strength is the product of struggle and knowledge is the means to power. So stay focused and keep learning.”
Coach Barrett Murphy (Perkins)
Sarah Osigian is a fitness professional whose focus is to produce lasting results for her clients while equipping them with the knowledge to maintain healthy habits for the rest their lives. Her training style implements evidence-based strategies for fat loss, muscle gain, and health, while educating and inspiring each of her clients to be the fittest, happiest version of themselves. Sarah’s highly effective and individualized programs allow clients of all backgrounds, ages, and abilities to make dramatic physique transformations.
CSCSE 30+ years www.spectrumfitness.com 225.266.4997 | barrettmurphy@gmail.com
Christina Park (Perkins and Denham)
Join The Fitness Revelation and train with Coach Barrett Murphy at Spectrum Fitness & Medical Wellness. Coach is a veteran of thirty plus years of training athletes and individuals, etc. Make a commitment to your health and well-being. Train the “ole school way” with a blend of the new and latest concepts in physical fitness training, which includes cardiovascular endurance, stamina, strength, power, flexibility, balance, and the use of kettle bells. Coach specializes in all areas of training adults, youth, and seniors. You are never too old to rock and roll in fitness training..
PERSONAL TRAINER CERTIFICATION (AFAA & FIT TOUR) YOGA, WATER EX, BARRE EX, H.I.I.T, KICKBOXING, AND PILATES 11 years www.spectrumfitness.com 225.916.8297 | christinap1202@gmail.com # Physical Heath, Wellness, & Life style coaching # Weight loss and Toning # Strength and Conditioning training # Core Multi functional training Turning dream into reality! Join me in being Healthy, Happy & Fit. I will get you motivated with my comprehensive approach of program design and training will get you the results you looking for. 10
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Mike Welch M.S., ATC, LAT, ACSM CPT www.spectrumfitness.com 504.417.1732 | mjjbwelch@hotmail.com Using his experience with athletics, Mike can help you to bring out your inner athlete for sport or daily life. His emphasis of training is placed on proper technique and an overall healthy lifestyle. Whether your goal is to increase power and strength or improve mobility and decrease risk of injury, his integrated approach to training can help you to achieve it!
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Kristy Bousquet (Denham Springs)
Anthony Patrovani (Denham Springs)
Barbara Smith (Denham Springs)
CERTIFIED PERSONAL TRAINER – NASM CERTIFIED SPIN INSTRUCTOR - CMS
EXERCISE SPECIALIST SPECTRUM FITNESS ON RAMP PROGRAM 16 YEARS OF TRAINING. CONTINUING FITNESS EDUCATION THROUGH ISSA 3 years
NASM AND ISSA CERTIFIED 13 years
3 years
www.spectrumfitness.com 937.266.1178 | Kristinabousquet@hotmail.com FOCUS: provide my clients with support, motivation, knowledge and skills so they can enhance the quality of their lives. PHILOSOPHY: “focus on the value of what YOU have to give, not on your weakness…. That’s hard work and dedication.”
www.spectrumfitness.com 937.266.1178 | Patroant@gmail.com Body sculpting and toning, strength training, and cardiovascular conditioning. A full life is one lived with movement. Movement with exercise, movement from those things that hinder us, and movement towards those things that propel us toward our dreams and visions.
www.spectrumfitness.com Barbarajean1968@yahoo My clientele is very broad based. I have worked with beginners with very little or no background in fitness or nutrition. I have also designed programs for athletes who need training for events. I enjoy working with all levels of fitness and skill. I love what I do; helping my clients get their goals set and executing a plan to reach their goals. I have well over a decade of experience in personal training and many success stories.
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Sharon Moore (Brusly) NASM CERTIFIED PERSONAL TRAINER, FITNESS NUTRITION SPECIALIST 10+ years www.spectrumfitness.com 225.892.3804 | mooresha@bellsouth.net Exercise, clean eating and sleep---basics that I believe are essential for a healthy mind and body and what I teach to every client. My name is Sharon Moore. I’m 53 years old and have been a personal trainer at Spectrum Fitness and Medical Wellness on Hwy 1 for over 10 years. My certification is through the National Academy of Sports Medicine, with a specialty in Fitness Nutrition.
RayLynne Lee (Perkins) CERTIFIED ATHLETIC TRAINER NASM CERTIFIED PERSONAL TRAINER, FITNESS NUTRITION SPECIALIST BACHELOR’S IN KINESIOLOGY WITH A CONCENTRATION IN ATHLETIC TRAINING 3 years
I work with a range of clients from autistic teenagers to seniors with balance issues and all ages and shapes in between. While I can get you ready for that upcoming wedding, vacation or reunion, my strength and interest is in working www.spectrumfitness.com with women in the middle years-30’s, 40’s 937.266.1178 | raylynnelee@gmail.com Danny Navarre (Denham Springs)) 50’s-who are ready for a lifestyle change and not just a temporary or quick fix. I enjoy introducing I graduated from LSU in 2011 and immediately women to the changes that strength training can produce: in body shape/confidence/energy. began working at the University of Denver as an Athletic Trainer in charge of Women’s Soccer MS, NUTRITIONAL NEUROSCIENCE You can reach me at the Port Allen Spectrum and Women’s Lacrosse. After working with CPT, NESTA AND AFFA location, 749-1000 or you can contact me directly college sports teams for 4 years I found my true 7 years at 225-892-3804 or mooresha@bellsouth.net. passion working with clients one on one or in Let’s get started toward a healthier, fitter you! smaller groups. My main focus with personal www.spectrumfitness.com training is on functionality, technique, and form. 504.231.4200 | navar365@gmail.com When training a client I like to incorporate cardio into our strength training so the heart I began working as a personal trainer in the rate is kept up the entire session. Every training spring of 2007 after I received my master’s degree session I try to optimize variety so we are in neuroscience at LSU Health Sciences Center. continually challenging your body. Nutrition is My thesis focused on understanding the neural also a key component in fitness and health so I mechanisms associated with meal termination. try to motivate and help my clients to a healthy After receiving my personal trainer certification, eating plan that fits them and their lifestyle I began training individual and group clients in New Orleans. In 2010, I moved to Denham Springs and I currently work at Spectrum Fitness. At Spectrum, I train individuals and groups as well as provide bootcamps and sports camp options thorough Big Bang Fitness, LLC- a company founded by Spectrum trainers. My philosophy as a trainer is to achieve balance. Balance from a fitness perspective to progress all components of fitness: strength, flexibility, endurance, stability. Using this approach, yet still a training style focused on the individual needs and goals of a client, you will stay on the correct path through your fitness quest! 12
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FLAB TO FAB By Candra Burges; Photography by Amy Martin Photography I have been overweight for the majority of my life. I am not talking about 10, 20 or even 50 pounds overweight; I am speaking in terms of more than 100 pounds. Like many obese, the condition ran in my family with many members being overweight. However, what does separate my story from some is that I was not a sedimentary person. I was constantly active as a child in athletics, organizations and church. Outside of summer, there was hardly a consistent time when I was just at home playing a video game or glued to the television. Our biggest issue stemmed out of our activity. Because we were constantly on the go, we would pick up whatever we could find that was quick and accessible. I did not eat breakfast often, and frequently skipped lunch. Yet, I was still not one to over indulge and pig out. Unlike the stereotype, I was not an unhappy overweight person. I loved who I was and accepted it. Yes, there were days that were not so fantastic in regards to my size, but I did not let it stop me from much. I dressed to the nines, danced like crazy and laughed even harder. Additionally, I was a healthy overweight person. I did not have diabetes, sleep apnea or any other ailment typically associated with obesity. Because I knew that my size would eventually slow me down in finding a job and eventually great health detriments, I had gastric bypass on June 16, 2009, the summer before I graduated college. Following a month postop, I had a rare complication with my surgery that was immediately repaired and have had no mishaps since. When I was able to begin a hefty workout regime, I consistently went to boxing and kickboxing classes at LA Boxing (now UFC Gym) for two years. However, what really got me into the best shape of my life was when I splurged on having a personal Crossfit trainer. He put me on an entirely manageable yet strict eating plan and coupled it with five days of intense training. It was one of the toughest years of my life in terms of activity, but I loved every single moment of it. For me, surgery wasn’t a cure or a cheat; it was a jumpstart to the Josh that was always there. It was about accountability and kicking a newer, healthier lifestyle into full gear. Through 2BRokeGuys, a charitable organization that provides promotion and services to the community, I’ve been able to share the importance of a healthier lifestyle and the benefits that come along with it. There is no way I would be able to travel, speak and engage with the community if I did not do something serious to rid of the weight. Now, I keep up my workouts, I have run in five 5K(s) and looking to amp that up with a triathlon and 10K in the near future. I weigh in at 215lbs, 255lbs lighter and have gone from a size 64 pant to a 34. I was happy as an overweight person, but now it is different sort of happiness. It’s freeing. Ultimately, I am just a “former fatty” who cannot even imagine what is like to be any other way than the way I live now. Having the surgery isn’t where I hang my hat. I owe everything to the daily decisions of watching what I eat, regularly getting in the gym and a proud support system.
after
Josh Howard is a 27-year-old native of Baton Rouge and graduated from Louisiana State University in 2009 with a Bachelor of Arts in Mass Communication with a minor in Spanish. He currently owns and is the cocreator of 2BRokeGuys and is a youth pastor at HeartsEase Family Life Church. Earlier this year, Josh was named as the city’s Most Eligible Bachelor and graduated from the Leadership Class of Greater Baton Rouge.
before
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The Quarters WE HAVE JUST THE PLACE...
Are you looking for a peaceful, relaxing office environment right in the heart of Baton Rouge? Our office community consists of ten authentically designed Acadian style buildings ranging from 1200 to7200 sq. ft. The setting is picturesque with spacious lawns and buildings surrounded by lush, native Louisiana water grasses, plants, shrubs and trees. Also located on the grounds is a pond, and quiet, shady courtyard with a fountain - yet we are hidden away, just off of Essen Lane between I-12 & I-10. We are ideal for smaller businesses, and are home to several healthcare providers, massage therapists, attorneys, counselors, financial brokers....on up to larger corporations. We can satisfy your office needs with personalized attention from our “onsite� management team. Our suites range from 181 to 364 sq. ft. We also have larger spaces ranging from 1500 to 7000 sq. ft. Rent starts as low as $225 a month and varies depending on size. Rent includes utilities and janitorial, reception and kitchen areas as well as the use of our (10) seat conference room and copy/fax facilities. Telephone and high speed internet are also available.
225-925-2300
David Trusty
Julia Kennedy
8738 Quarters Lake Road Baton Rouge, LA 70809 (225)-922-9100 Dave@thequarters.net
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SUSAN G. KOMEN
SURVIVOR’S COLLAGE
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pink pages
RACING FOR THE CURE by Candace Pampo “One in eight women will receive a cancer diagnosis in their lifetime. With our family history, I want to help fund research so that the cures can be found for me, my sisters, my cousins and our daughters.” These are the words of Susan G. Komen® Baton Rouge Executive Director Angela Miller, who admits that her initial motivation to work with Komen was her own family. Miller has five maternal family members who have been diagnosed with breast cancer. Some members have lost the battle against this fatal condition, while others are surviving well. She draws particular inspiration from her cousin, Julie Whitehead. “Julie continues to fight a long, hard battle,” Miller shared. “I can’t imagine the strength that it takes for her, her husband, Howard, and daughters, Callie and Sarah.”
Miller hopes to do her part in the global fight against cancer in two ways: By doing all she can to support cancer research to find cures and by helping others receive the message of early detection to increase their chances of survival. Miller began her work with Komen Baton Rouge seven years ago as a member of the Board of Directors, where she served as Volunteer Chair. Since then, Miller has been an integral part of the leadership team, and has assisted in the progression of growth that is Komen Baton Rouge today with a staff of four. Before stepping into the executive director position in June 2013, Miller served as president of the Komen Baton Rouge Board of Directors. She contends that raising money locally as a state for breast cancer research is important because Louisiana leads the nation in deaths caused by breast cancer. Susan G. Komen is the largest funder to breast cancer research outside of the United States government. Since 1996, Komen Baton Rouge has invested $1 million in scientific research to cure cancer and an additional $3.4 million in local efforts. Perhaps one of the most popular ways in which the Komen organization raises significant funds is through the Komen Race for the Cure Series. Last year’s Baton Rouge Race for the Cure was hosted on the LSU campus and attracted more than 15,000 supporters, gathering together to raise awareness and funds for the fight against breast cancer as well as to celebrate breast cancer survivorship and honor those who have lost the battle with the disease. Further, the Baton Rouge Komen affiliate also localized Race for the Cure to Louisiana by holding a jambalaya competition for best jambalaya chef. Forty teams participated in this additional fundraising effort to contribute to the $2.8 million raised locally. “It is an element of Race for the Cure,” Miller said of this localized fundraising effort. “It is also a way to provide a festival atmosphere and is fun to participate, as well.” Miller invites those who would like to join the effort as a runner, volunteer or through financial support to contact Komen. “I believe that my service with Komen Baton Rouge is a calling from God,” Miller said. She views her work with Komen as where God has placed her to love and serve others. Miller admits that although her job is very serious, she strives to create a positive and energetic environment in her work process. “Fun is serious business,” she said with a laugh. “Whether we are working on Race for the Cure, Dine Out for the Cure, The Ascension Pink Ribbon Scramble or the Perfectly Pink Luncheon, we incorporate quite a lot of fun into the event. At Komen Baton Rouge, we are diligent to make sure that we celebrate survivorship and life as well as offer hope and encouragement.”
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Pink Pages
I’M A SURVIVOR by Jennifer Beard is a guide through the survival process. There is hope. You can overcome the odds, just as she has! In what stage of breast cancer were you when you began your fight?
Kari DeSha Millet
At age 33, Kari DeSha Millet found herself at the peak of her life, furthering her career and beginning a family. Most young women by this age have their eyes as well as their Pinterest boards fixed on travel plans, dreams, future aspirations and wedding designs. But for Millet, everything that once was in focus had blurred when she discovered a small lump under her skin in the shower. In a moment, her focus narrowed to one goal – survival. Suddenly, her life was only about doctors, surgeries and harsh treatments. “My entire world came to a screeching halt,” Millet said. “Just two weeks after finding a lump during a selfexam in the shower, I was undergoing a bi-lateral mastectomy and making plans for chemotherapy.” Many women today have been recently diagnosed or are entering the beginning stages of treatment for breast cancer. Millet experienced facing the tragic loss that many women fear — that of losing her own life and her physical identity as a woman. Undergoing rigorous treatments, she would lose her hair and her breasts, and would struggle to regain her life. For the women walking a similar path, Millet
“I was diagnosed with Triple Negative, Stage Two, Ductal Invasive Carcinoma. The cancer started in a milk duct in my left breast, and spread to the outlying tissue. Due to the size of the tumor and my age, I underwent a bi-lateral mastectomy; basically, the surgeon took both breasts.” What’s your advice to women who may be facing mastectomy or a similar procedure? “When my surgeon suggested a bi-lateral mastectomy, I said ‘do it.’ And, I am so glad that I did! I’ve met several women who had a lumpectomy, then had to go back for a complete mastectomy a few years later. One surgery for removal was enough for me. It took away the fear of recurrence and made reconstruction so much simpler.” As a woman, how did the treatments affect you, not only physically, but emotionally and spiritually? “The chemo ‘cocktail’ made me weak and nauseated, while the shot forcing my bone marrow to overproduce made me sore and achy – something akin to having the uberflu. In my case, the cure was worse than the disease. I started as a healthy, fit young woman with a knot in her breast, and turned into a gaunt, hairless critter with no eyebrows, eyelashes, fingernails or breasts. Nearly everything that made me a woman was taken away, or at least that’s what I thought when I looked in the mirror.” Horrified by the intensity of her story, thoughts bombarded my mind. Who are we as women, if our outer appearance is taken away? How do women cope with such dramatic changes to their appearance? I mean, even if cancer doesn’t take your life, it takes almost everything else. However, Millet’s responses provided hope. Be a fighter, stay in the arena until you’ve won the battle, and don’t give up.
“The best guidance I can offeristo remember two things,” Millet advised. “You are not alone and this is not forever.” In regard to her identity as a woman, she added thoughtfully, “The journey is rough, the hurts seem unending and the unknown is scary. But, wounds heal, hair grows back and you learn that your self worth is so much more than what can be seen on the outside.” What’s the best advice you can share with us about surviving? “I learned how quickly life can spin out of your control. Taking control wherever I could became very important. When my hair started falling out, we had a headshaving party. When I didn’t have the energy to get out of bed, I called a friend to come have a movie day with me. But, learning when to ‘let it go’ was just as important. There will always be things and people in our lives over which, and who, we have no control. Cancer taught me value of both losing control and letting go of the things I didn’t need in my life.” What would you recommend that we, as young women, do to prevent breast cancer and to help make us healthier? “The first thing is to follow the basics. Eat right, exercise and NEVER smoke. With regard to breast cancer, the most important thing is to do self-exams, and to start at an early age so that you know what your ‘normal’ feels like. I was diagnosed with breast cancer at 33 years old. I have friends who were diagnosed in their 20s. You can’t wait until you’re 40 to have your first mammogram and think that you’re being proactive with your health. Simply put, early detection saves lives. For young women, the only way to have early detection is to do self-exams.” Millet reminds us as women that the effects of cancer treatment do not take away who we are as women. We are beautiful, valuable and worth fighting for. “As a breast cancer survivor, my scars make me more than I was before, and my experience allows me to appreciate every day that I am given.”
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I WILL SURVIVE by Jennifer Beard
Claudia Veals
Her day had started like any other day, but while Claudia Veals was in the shower that morning, she found a lump under her arm. She had two teenage sons and was only 45. “I immediately called my friend, Adrienne, who had been diagnosed with breast cancer a few years before, and then called the hospital to schedule a mammogram,” she explained. The test results came back positive – it was breast cancer.
Most women hurry through their daily routines without any thought of cancer, but within a moment and without warning, everything can change. This is Claudia’s story. She is a mom, a wife, a daughter and a best friend. She survived and is sharing words of encouragement with you! What was your first doctor’s appointment like? Did you go alone? “My best friend, Adrienne, rushed to the hospital, and my sister also came.” Were they able to help you much or did you regret being surrounded by others in that moment?
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“I wasn’t scared because they were there. And between the doctor and Adrienne, they managed to keep me laughing.” It seems like you managed to some humorous people around you! “Yes, even this guy I worked with told me that he bought all his girlfriends boobs. He told me that he would buy me some new ones too!” Tell me about your family. What were their reactions and who was your main support?
“I had a great group of doctors during my test,” she said, adding, “I call it a test because at the end, I knew that I would have a testimony. My doctors included Dr. Cassidy, Dr. Cox, Dr. Castine and Dr. Russell. They were the best group of doctors to work with.” Claudia Veals, now a feisty yet small 55 year old, rejoices that she has been cancerfree for an entire decade. Her story inspires me as much as it made me smile, because despite the odds, she kept an uncanny strength of mind and humor through her journey of healing.
“My husband Charley was my main support, “After learning about the surgeries,” she along with all my close friends. I didn’t shared, “my dream was to look like Janet join a support group because I already Jackson. I thought I was going to have a had one. The hardest person to tell in flat stomach and perky breasts. Ok, so it my family was my mom. I wasn’t sure didn’t happen quite that way, but I lost 30 how well she would handle it. She hadn’t pounds!” driven in years, but when I called, she was at my house in no time. I told both of my Now that you’re cancer-free, do you ever boys the day that I was diagnosed.” She spend time helping other women or raising advised, “Just tell the family what’s going awareness? on. My two boys were 16 and 18 at the time. My 16-year-old had a difficult time dealing with the diagnosis. His grades “Yes. I speak with ladies who have been dropped, and what’s worse, he had a diagnosed. I like to encourage them problem visiting with me. He avoided me and help with answers. I volunteered as much as he could. His whole demeanor with Susan G. Komen for the walk changed. My oldest, however, became very when it began in Baton Rouge. Never spiritual. His faith grew during my journey.” did I think that I would be affected by breast cancer. I’m still active with the organization. I’m on the Race Committee When you began to lose your hair, did you and, in 2013, I was presented the Passion struggle to keep it, or did you cut it all off ? of Peggy Award by Susan G. Komen of Baton Rouge!” “When it started falling out, I asked my husband to finish cutting it for me. I looked like Uncle Fester from the Addams Family. And after I bought my first wig, I hated it! While at church, the wig had turned sideways and became crooked. Needless to say, I never wore it again.”
You speak highly of your medical team that assisted you through this. Who were they?
I asked Claudia, what advice she can give to women recently diagnosed with breast cancer. For a witty woman like Claudia, I found her answer surprisingly simple and straightforward. She leaned forward, full of sincerity and conviction, and shared one word: “Pray.”
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MAMMOGRAMS; “MYTH OR A MUST”
by Candace Pampo “My mother had breast cancer, so I believe in preventative care,” said Yvette Watson, a Louisiana resident who works as a school nursing assistant. “Getting a mammogram can be scary business for anyone, especially those with a family history, but I would rather know what’s in front of me rather than remain ignorant as it relates to my health and the health of my family.” Watson said she’s heard the usual mammogram myths, including that getting a mammogram can expose one to unsafe levels of radiation and cause cancer; that mammograms are painful; that breast self-exams are just as effective as mammograms; and the list goes on and on. Despite the negative information circulated, Watson still believes that mammogram screenings are in the best interest of women in the fight against breast cancer. She schedules regular breast exams and mammograms every year and encourages her young daughters to do the same. This year, when Watson had her routine mammogram, she experienced first-hand the fear of what this screening can entail. Shortly after the mammogram, her doctor’s office called informing her that the screening revealed an abnormality in one of her breasts. Watson was then asked to return to her doctor’s office for another screening the following week. “I was terrified,” Watson shared. “I was so afraid. I didn’t even tell my family anything because I didn’t want their reactions to affect me.” The date of her follow-up appointment arrived quickly and she found herself getting yet another mammogram. This time, she was much more nervous than usual and wondered anxiously if her life was about to take a turn for the worse. Fortunately, Watson’s concerns were soon put to rest; the irregular reading was a result of fat cells and NOT cancer. “ I was so relieved!” Watson expressed. “I had no idea of how to prepare myself for what could have been my fate.” Watson advocates that making the decision to have regular mammograms is one of the best choices that a woman can make regarding being proactive with her health. This is why the National Cancer Institute recommends that women over age 40 have mammograms every one-to-two years. Research has shown that mammography screenings can help reduce the number of deaths from breast cancer because of the powers of early detection. “I’ve changed my diet and I’ve started exercising regularly,” Watson admitted. “Just because my reading was non-cancerous doesn’t mean that I’m going discount my experience and not make some lifestyle changes for the better.” She plans to schedule a mammogram next year and continues to encourage her extended family and others to do the same. October 2014 geauxhealthandfitness.com
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BREAST RECONSTRUCTION AFTER MASTECTOMY by Candace Pampo
Implant procedures
Silicone gel-filled implants are the best option for breast reconstruction. Recent studies show that silicone implants do not increase the risk of immune system problems, and the FDA approved silicone implants again in 2006. Newer types use thicker silicone gel. Approved in early 2013 in the U.S., the thickest ones, called “gummy bear” implants, are made of highly cohesive silicone; they are also called form-stable implants (i.e., they keep their shape even if the cover is cut or broken).
New choices in breast cancer surgery and reconstruction
More than 296,000 American women face breast cancer each year. The emotional and physical results are different now from what they were in the past, as more is known about breast cancer and its treatment.
Why have breast reconstruction?
Breast reconstruction is a type of surgery for women who have had all or part of a breast removed that rebuilds the breast mound so that it is about the same size and shape as it was before. The nipple and the areola can also be added. Most women who have had a breast removed can have reconstruction and it is covered by insurance. Women who have had only the part of the breast around the cancer removed may not need reconstruction, but are candidates if there has been a substantial loss of breast tissue created by the cancer surgery. Breast reconstruction can often be done at the same time as your cancer operation, adding little to the recovery. Women choose breast reconstruction to make their chest appear balanced when wearing a bra or swimsuit, to permanently regain their breast shape, and so they don’t need to use a form that fits inside the bra. You can see the difference between the reconstructed breast and the remaining breast when you are undressed if only one side is reconstructed. Many women opt for bilateral removal to virtually eliminate the future risk of breast cancer and often symmetry is much better with the reconstructed breasts. The breasts should be alike enough in size and shape that you feel comfortable about how you look in most types of clothes.
Types of breast reconstruction
Several types of operations can be used to reconstruct your breast. You can have a newly shaped breast with the use of a breast implant, your own tissue flap or a combination of both. Dr. Benjamin Boudreaux and I prefer to use a DIEP flap, which uses skin and fat from the abdomen, and leaves the muscle intact to create a breast for outpatients.
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Two-stage reconstruction or two-stage delayed reconstruction is the type most often done if implants are used. It’s easier than the immediate operation if your skin and chest wall tissues are tight and flat. An implanted tissue expander is put under the skin and chest muscle. Through a tiny valve under the skin, the surgeon injects a salt-water solution at regular intervals to fill the expander over four to six months. After the skin over the breast area has stretched enough, a second surgery will remove the expander and put in the permanent implant.
Tissue flap procedures
Tissue flap procedures use tissue from your tummy, back, thighs or buttocks to rebuild the breast. The two most common types of tissue flap procedures are the TRAM flap (or transverse rectus abdominis muscle flap), which uses tissue from the lower tummy area, and the latissimus dorsi flap, which uses tissue from the upper back. We prefer to utilize the DIEP flap in our patients because we believe it offers a superior reconstruction with less damage to the body.
DIEP (deep inferior epigastric artery perforator) Flap
The DIEP (deep inferior epigastric artery perforator) flap uses fat and skin from the same area as in the TRAM flap, but does not use the muscle to form the breast mound. This results in less skin and fat in the lower belly. This method uses a free flap, meaning that the tissue is completely cut free from the tummy and then moved to the chest area. Use of a microscope is needed to connect the tiny vessels. The procedure takes longer than the TRAM pedicle flap, but we believe this procedure results in less muscle weakness and causes fewer hernias. Louisiana Breast Reconstruction Associates specializes in DIEP flaps for both breasts to leave a natural long-lasting result. Once you choose breast reconstruction, you will need to find a boardcertified plastic surgeon experienced in breast reconstruction. Your breast surgeon can suggest doctors for you. We have created louisianabreastreconstruction.com to be used as a resource for breast reconstruction. We specialize in bilateral breast reconstruction using a woman’s own tummy tissue.
Dr. Weiler is Board Certified By the American Board of Plastic Surgery. He offers breast enhancement and reconstruction at the Williamson Cosmetic Center 225-927-7546 www.williamsoncosmeticcenter.com
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TOTAL WOMAN by Amber Smith Fighting breast cancer is like going to war and most women have the battle scars to prove it. Losing your hair and your breasts in a matter of months can be devastating. The goal of Total Woman Boutique in Baton Rouge is to help women surviving breast cancer feel whole again. Owner Ruth Addison has been fitting women for prosthetic breasts for more than 50 years. She said the prosthetics change the lives of women. “The real exciting part is when they see that they can wear the same clothes they’ve always worn without having to cover up.”
Over the years, her business has expanded to a full-service shop with a cosmetologist on staff to fit women with wigs and to provide make-up lessons. Every third Monday of the month from 1 to 3 p.m., the shop hosts the “Look Good Feel Better” program, sponsored by the American Cancer Society. The program is free and participating women are given complimentary make-up and are shown how to apply it.
The process to get a prosthetic is simple. Medicare, Medicaid, and most private insurance providers will cover the costs of two prostheses a year. According to Addison, it’s as easy as getting your doctor to write a prescription.
The staff at Total Woman Boutique aims to not only make a difference in the Baton Rouge community, but worldwide. They raised money and donated their time to travel to South America to fit women in Columbia with prostheses they would otherwise not have had access to. “One woman on the trip wouldn’t even tell us her name, but after we fit her with a prosthesis she was up and dancing,” Addison recalled.
They aim to give women a pampered experience. Total Woman Boutique provides custom prosthetics and bras for every type of breast cancer patient, whether they’ve has a full mastectomy, a partial mastectomy or a lumpectomy. “We pride ourselves on taking the time and being patient with these ladies. I can fit prosthesis in 10 minutes without a problem, but it’s rare that we spend less than 30 minutes with them,” Addison said.
Total Woman Boutique is raising money for Cancer Services of Greater Baton Rouge throughout the month of October. Every week, the boutique will host events for women who have survived breast cancer. On Oct. 25 Pink Alive, an all-day fundraising event scheduled for Oct. 25, 2014, will be held at Northpark Recreation Center in Denham Springs, La., and the Total Woman Boutique is a co-sponsor.
Being one of the only shops in town that alters bras by hand for a true tailored fit, Total Woman Boutique features a broad selection that ranges from bras of all colors, strapless and swimwear. The shop also has a section of bras for women with cup sizes up to N.
Anyone interested scheduling a fitting can call the Total Woman Boutique at 225-924-4531.
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UNIQUE CREATIONS TRICHOLOGY HAIR REPLACEMENT CLINIC It is a well-known fact that hundreds of women suffer from breast cancer and other forms of cancer annually. Following surgery for cancer, the majority of women experience partial or complete hair loss from chemotherapy treatments. The effect of hair loss to these women is an embarrassment and loss of selfesteem. In observance of Cancer Awareness Month, Unique Creations Trichology Clinic is offering a free hair system for a cancer survivor. While wigs are used as a hair covering for hair loss from chemotherapy, many women prefer more natural and permanent hair solutions while the hair grows back. For 20 years, Unique Creations has been providing flawless undetectable hair units for women cancer survivors. The medical term for the hair systems is “cranial prosthesis�, a non-=surgical technique with hair permanently attached giving the woman the same opportunity to care for, style and wear as with her own hair. In addition, during Cancer Awareness Month, Unique Creations will provide free consultations for five cancer survivors interested in hair systems on a first come, first serve basis. Contact: Rene Randle BS, CHLC, LSO Certified Trichologist Licensed Hair Restoration Specialist www.trichologyclinic.net www.uniquecreationssspa.com www.uniquecreationsinc.com Main: 225.927.7007 Clinic: 225.927.7082 Spa: 225.927.7085
Unique Creations has been in operation for 20 years and is owned by Titus and Rene Rancle. It was the first and is the only full-service hair replacement and Trichology Clinic serving men and women of all ages and multi-ethnic clientele. The company has a provision of services to persons experiencing hair thinking and hair loss from hereditary factors, chemotherapy, Alopecia and other related diseases or medical conditions, and damages from permanent relaxer and hair color. Unique Creations is a licensed Hair Loss Replacment Clinic with certified Trichologist. Over the year, Unique Creations has also been listed as a resource in the Mary Bird Perkins Cancer Center Resource Guide. October 2014 geauxhealthandfitness.com
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GOOD NUTRITION IN SPITE OF CANCER
By Candace Pampo
Eating healthy can be challenging. Busy schedules and emotional eating can wreck an otherwise healthy diet. One can only imagine how difficult it is for individuals living with cancer to maintain a healthy eating regiment. More often than not, cancer patients still have to deal with the same busy schedules and food cravings as those unaffected by this condition, but individuals suffering from cancer are dealing with these challenges on a much grander scale. How on Earth can one find a balance to eat well when one is constantly worried about health and having chemotherapy three times week? National holistic fitness trainer and wellness consultant, Ricky Pampo, has some guidelines regarding the importance of good nutrition for cancer patients.
Why is good nutrition so important for someone who has cancer? We all know good nutrition is paramount for everyone, even for those without illnesses. Good nutrition can be the difference in dictating both the quality and quantity of one’s life. So it should not come as a surprise just how critical it is for those individuals with cancer to practice healthy eating. Cancer treatments can compromise the immune system and cause severe dehydration. Patients should be sure to stay adequately hydrated and consume very lean or non-meat sources of protein, such as fish or hemp protein.
What are lifestyle changes that cancer patients should make now to improve their well being? Approaching health and wellness from a holistic point of view is an essential lifestyle change that patients can make almost instantly. Research suggests that reducing acidity, a good diet and hydration, and reduced stress are huge components in improving chances and well being when suffering from cancer. We’ve talked about the importance of nutrition, but now let’s talk about stress management and hydration. Joining a support group, opening up to friends and family, and being optimistic can work miracles on a patient’s wellbeing. Remember, a happy and positive soul can be much more powerful than medicine. Secondly, patients need to consume the right type of water to stay adequately hydrated. This means ionized alkaline water to help reduce the acidic ecosystem of a body affected with cancer. According to Dr. Ottowarburg, Nobel Prize winner and biochemist, no disease, including cancer, can live in an alkaline environment. This doctor has discovered that the root cause of cancer is too much acidity in the body. Making your body more alkaline through the water that you drink can create a less attractive internal environment for cancerous cells to live.
Is there a specific type of food, drink or supplement that cancer patients should consume more of to improve their condition? example,
Generally speaking, patients should consume an alkaline diet and antioxidant rich foods. For turmeric, dark leafy greens and veggies, fruits andreduce animal protein products.
Juicing has become a population nutritional trend. How can juicing help cancer patients through their treatment? Juicing is a great idea for patients, especially because cancer treatments often cause appetite suppression. Juicing can be a way to maintain calories when a patient doesn’t feel like eating. Also, nutrients in foods are more utilized through juicing and create a greater absorption potential of vitamins, minerals and antioxidants. GH&F 24
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commit: Breast Self-Examination
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SELF BREAST EXAM
learn about your breast cancer risks. By Candace Pampo love your body. commit
The Learn. Love. Commit. Campaign is supported by an educational grant from Eli Lilly, & Co.
to regular preventive health screenings.
Breast self-examination (BSE), performed at the same time each month, takes little time, costs nothing and can help you be aware of how your breasts normally look and feel. Contact your health care professional if you discover any changes. Breast selfexams are not a substitute for regular breast exams by a health care professional or for screening mammograms.
Touch. Use the pads of your three middle fingers. Begin in your armpit, using small circular motions with varying degrees of pressure, to examine your entire breast area.
BSE Grid. Move your fingers up and down over your entire breast area, from the collarbone to below the breast and side-to-side, from your breast bone to your arm pit.
1. Stand in front of a mirror. Examine your breasts with hands at sides, then clasped overhead. Look for changes in size or shape, or nipple changes. Squeeze both nipples between thumb and forefinger to check for discharge. Then press hands on hips and push elbows forward to tighten chest muscles. Look for dimpling, puckering, redness, scaliness or changes in shape, size, texture or skin color. 2. In the shower. BSE is easier when your skin is wet and soapy. In the shower, raise your right arm above your head. Think about the BSE grid as you cover your entire breast area, using the “touch technique� described above. Repeat for left side.
3. Lying down. Lying down helps to flatten the breast, making it easier to examine the breast tissue by pressing it firmly against the chest wall. Place a pillow under right shoulder. Begin at the armpit and make a series of three small circles. Use light, medium and deep pressure. Think about the BSE grid pattern and begin again. Cover your entire October 2014 geauxhealthandfitness.com breast area. Repeat for left side.
Visit www.healthywomen.org for more information
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BEHA ZACK PANYE AGE 25
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AVIOR Photography by Amy Martin Photography
VINCENT LEDUFF AGE 22
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FRESH KITCHEN BR THE GAME CHANGER
By Traci Vincent, Chef, Nutrition & Wellness Coach; Proprietor, TVA Consulting, LLC
Baton Rouge native In addition to sharing a passion for food, Chefs McNeil and and chef, Ryan Drher truly value family, and that aspect is something they work McNeil, received a hard to balance with the daily operations of their business — and degree in Finance unforeseen accomplishment in the food industry, where Chefs and Culinary Arts are often working 14 to 15 hour days, 6 to 7 days a week. This from the Chef John accomplishment, in addition to their amazing menu options is a Folse Culinary game-changer for the service industry. Institute (CJFCI) at Nicholls State As a customer enters Fresh Kitchen, you get a family-friendly feel, University in without all of the fuss of an overwhelming venue. This shop area is Thibodaux, La. Chef quaint, with an undeniable sense of community. Regular customers McNeil and his return and speak with Chef McNeil as they return for their best friend/business favorite dishes, or to try something new. Menu features have an partner, Chef incredible variety of high-quality, artisan pre-cooked meals made Daniel Drher— by professional chefs. Their culinary team is always working on also an Alum of bringing customers something new and delicious. Although I am (CJFCI) — shared not vegan or vegetarian, I have friends who are, and I was excited a passion for healthy, to see Vegan options, including “Vegan Breakfast” with sweet delicious food and potatoes, scrambled tofu, peppers and mushrooms. The Vegetarian were clear that they options were plentiful as well, with amazing choices such as wanted to go into “Quinoa Primavera” with zucchini, yellow squash, eggplant, onions, business together, it basil, tri-color quinoa, veggie lasagne, veggie chili and tofu pad was simply a matter Thai. As a proud omnivore, I was excited to see “Beef Stroganoff,” of time before they had the epiphany of what type of business “Broccoli and Beef Stir Fry,” “Tandoori Chicken,” “Bison Grain roused their interest. Bowl,” along with Louisiana favorites such as “Shrimp Creole,” to name a few. There are also choices for those with dietary During a trip to Austin, Texas, they observed a business model restrictions such as gluten-free or dairy-free. for a restaurant with fresh ingredients, with a focus on culinary artistry and convenience to working families, as well as individuals A cold salad bar is available with housemade dressings as well as who wanted to eat healthier. Chefs Drher and McNeil settled an array of beverages, vegan and vegetarian desserts; dips, and on this business model. After returning home from Austin, they yogurt. Customers have the option to check out and dine-in or wrote a business plan. They developed each aspect of the business simply take their meal to go. This is the ideal dining option for organically, based on their passions, and what worked best for not only families who have to accommodate a number of dietary them. They tested each recipe on the menu for three months at a needs or lifestyles, but for those who are meeting up with friends time until the flavor profiles were perfected. They raised money for or colleagues and need something for everyone. Whether you two years to develop Fresh Kitchen. Chef McNeil resigned from have been looking for something new, or trying to improve your his job as a management consultant one year ago to focus full-time lifestyle, Fresh Kitchen BR has something for you. GH&F on developing the restaurant with his business partner, and they haven’t looked back. Fresh Kitchen BR Corporate Blvd. Location 7474 Corporate Blvd., Suite 108 Baton Rouge, LA 70809 (225) 367-1117 info@freshkitchenbr.com www.freshkitchenbr.com Follow Fresh Kitchen on Social Media: Facebook: www.facebook.com/FreshKitchenBR
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Twitter: @FreshKitchen_BR
Instagram: @freshkitchenbr
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RECIPES
By Traci Vincent, Chef, Nutrition & Wellness Coach; Proprietor, TVA Consulting, LLC
Shake things up during football season!! You can enjoy tailgate, and game-watching parties with these healthy meals that will help balance your “dietary bank account.” Rinse the shrimp in cool water and drain. Dry the shrimp with Orzo Pasta Salad
It’s a winner!! It’s delicious, easy to transport, and easy for kids to eat! Simply load the pasta in a plastic food storage container, and it may be kept at a safe temperature in an ice chest.
4 cups chicken broth 1½ cups orzo (whole wheat if possible) 1½ cups zucchini, diced into bite-sizes 1½ cups yellow squash, diced into bite-sizes 3/4 cup finely chopped red onion 1/2 cup chopped fresh basil leaves 1 cup grape tomatoes, halved 1 cup red onion, diced into bite-sizes 7oz feta cheese cut into bite-sized cubes 2 avocadoes, cubed and sprinkled with the juice of 1 lemon 2 tbsp extra virgin olive oil To Taste Salt and freshly ground black pepper Protein (optional): 1½ lb Grilled Shrimp (peeled and deveined) (For 1 pound of 31/40 count shrimp, you can expect to get 31 to 40 shrimp.) *If you’re at BBQ, any grilled protein from the can be diced, cooled, and added to this dish, which makes it casual, and versatile for tailgating! Pour the broth into a heavy large saucepan. Cover the pan and bring the broth to a boil over high heat. Stir in the orzo. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely. Add in the diced vegetables, and tomatoes, and feta.
paper towels, and sprinkle with the oil, salt and pepper. Grill or saute. Set aside until cooled. Add to the orzo salad and adjust seasoning with salt and pepper if needed.
Add the avocado, and basil. Stir to mix ingredients, cover and cool in refrigerator or ice chest. Serves 6-8. All ready for gameday!
Grilled Squash 3 zucchini medium sized and sliced lengthwise 2 yellow squash medium sized and sliced lengthwise 3 tbsp balsamic vinegar 3 tbsp Extra Virgin Olive Oil To Taste Salt & Pepper On a cutting board, slice the tops and bottoms off of the squash, and soak for 5 mins in a bowl of salted water to clean. Take them out of the water and slice them carefully lengthwise. (It may be easier to cut them in half lengthwise, then continuing this process so that you have a flat surface on the squash to lay flat on the cutting board.) On a cookie sheet, spread out the zucchini and squash and cover with the oil, vinegar, and desired amount of salt and pepper. On a grill, place horizontally on the grill and wait 3-4 mins until the squash has a good grill marks. Turn over with tongs and repeat for 1 minute. Remove from grill and return to cookie sheet to cool. Serve hot or at room temperature. Serves 6.
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Ready.Set.Geaux geaux eat Sports Inca Red Quinoa Salad
Don’t shy away from Quinoa (pronounced “Keen-Wah”). It is an ancient grain that is incredibly high in protein. (This supergrain was eaten over 3,000 years ago by the Incas!) It is not to be confused with couscous, the tiny (pasta) granules made from durum wheat. Quinoa has more of a rice texture, and is prepared the same as rice (2 parts water to 1 part quinoa). This grain is prepared quickly, and blends well with salads for extra protein, or with warm, savory dishes where pasta or rice may have been used previously. Quinoa comes in white, red, and black colors.
The Simple Salad
This salad is a great balance of nutrition, especially if you have an indecisive appetite, need a light lunch that is easy to transport to work, or if you are unable to eat an early dinner. 1 Lemon, juiced 1 Avocado, halved. Immediately sprinkled with the juice of 1 lemon 1 Hard boiled egg, halved ½ Red bell pepper, halved (deseed) ¼ Red onion, julienned 1 heirloom tomato, sliced To Taste Salt & Pepper To Taste, Drizzle of Balsamic Vinegar (optional) To Taste, Drizzle of Extra Virgin Olive Oil
2 cups chicken or vegetable broth 1 cup Red Quinoa 2 cloves of garlic, finely chopped 1 Large carrot, peeled and cut into bite sizes 1 Red onion, peeled and cut into quarters 1 Eggplant, diced 1 zucchini, diced 1 yellow squash, diced 4 oz ginger root, peeled and diced 1 Granny Smith Apple, cored and diced
Needed: Cutting board 6” knife small bowl Directions: Once all fruits and vegetables have been prepped, simply plate ingredients on the dinner plate and season with salt and pepper, and finish off with the desired drizzle of vinegar and oil. Note: If a sweeter flavor is desired, place ½ cup of balsamic vinegar in a saucepan and simmer to reduce by half.
All items may be rough chopped, so long as they are in bite sizes. On the stovetop, Bring broth or water with garlic to a boil. Add quinoa and cover and simmer low about 10 to 15 minutes or until liquid has been absorbed, Remove from heat and keep pot covered another 10 minutes. When finished, quinoa should be soft with a translucent color and a white germ ring around the edges of the grain.
This will bring out a sweet-flavor and syrupy texture (when cooled) that you may drizzle on the salad instead of the more liquid texture. Other vinegars such as raw organic apple cider vinegar may be used instead of balsamic —not used as a reduction because you will not want to cook off any of the natural enzymes or properties about this product that help aid in digestion. Enjoy! GH&F
On a cookie sheet, lightly coat all vegetables, ginger, and apple in oil and roast at 425 degrees Fahrenheit for 15 minutes. Remove from oven and place in a bowl and toss with quinoa. Serve warm. Makes 4-6 servings.
Okra, Tomato & Basil
This is a side dish unique, (which I call affectionately “OTB”) because of its familiarity with the okra and tomato, but also for its newness with the basil. Note that there is no salt or pepper needed in this recipe. There is a minty, mild licorice flavor in the basil and sweetness of the tomato that gives this dish an amazing flavor. This dish is vegan, gluten-free, and can be an excellent dish to accompany a holiday meal this season. 1 lb fresh or frozen, cut okra 1 cup of grape tomatoes, halved ½ cup Fresh basil, leaves sliced thin 2 tbsp Extra Virgin Olive Oil In a skillet at medium heat, sauté the okra and stir occasionally until the “slime” or mucilage cooks out of it and the okra appears to brown and become less stringy. (About 10 minutes) Add the cup of grape tomatoes. Stir. Once the tomatoes have wilted and deglazed the pan, add in the basil. Serve hot. Makes 4 servings.
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Ready.Set.Geaux geaux Sports eat CORRECTION: Incorrect information appeared in a column by Lori Gardiner in the August Edition of Geaux Health and Fitness. GH&F regrets the error, and would like to re-feature in this month’s edition. Thank you. Candra-Eloise Burges Editor in Chief
ALTERNATIVE SHOPPING CART
By Lori Gardiner, MS, RD, LDN www.Lori-Gardiner.com
The easiest way to lose weight or maintain a healthy weight is to cut calories without feeling a sense of deprivation. The smallest change in a specific food can make a difference in your calorie intake. The optimum approach is to make many small changes that can add up to a significant caloric decrease overall. Every little bit counts! Here is a list of easy changes you can make without even knowing it:
INSTEAD OF
CHOOSE
Popcorn Indiana Movie Theater Popcorn 2 cup srvg: 160 cal and 12 gm fat
Popcorn Indiana Real Butter Fit Popcorn 2 cup srvg: 60 cal and 1.75 gm fat Savings: 100 cal and 10.25 gm fat
Gardetto’s Original Snack Mix ½ cup srvg: 150 cal and 6 gm fat
Traditional Chex Mix ½ cup srvg: 120 cal and 3.5 gm fat Savings: 30 cal and 2.5 gm fat
Ritz Crackers 1 oz (10 crackers) srvg: 160 cal and 8 gm fat
Triscuit Reduced Fat Crackers 1 oz (7 crackers) srvg: 120 cal and 2.5 gm fat Savings: 40 cal and 5.5 gm fat
Tostitos Tortilla Chips 1 oz srvg: 140 cal and 7 gm fat
Tostitos Baked Scoops 1 oz srvg: 120 cal and 3 gm fat Savings: 20 cal and 4 gm fat
Kraft Snackables Cheese Cubes .75 oz srvg: 82 cal, 6.75 gm fat, 5.25 gm pro
Sargento Light String Cheese .75 oz srvg: 50 cal, 2.5 gm fat, 6 gm pro Savings: 32 cal and 4.25gm fat
Dannon Oikos Traditional Strawberry Greek Yogurt 5.3 oz container 160 cal, 4.5 gm fat, 18 gm sugar, 11 gm pro
Chobani 100 Strawberry Greek Yogurt 5.3 container 100 cal, 0 gm fat, 6 gm sugar, 12 gm pro Savings: 60 cal, 4.5 gm fat, 12 gm sugar (w/ a gain of 1 gm pro!)
Jimmy Dean Sausage Egg Cheese Biscuit
Jimmy Dean Delights Turkey Sausage Egg White and Cheese English Muffin 1 sandwich: 250 cal, 8 gm fat, 17 gm pro Savings: 160 cal, 21 gm fat (w/ a gain of 5 gm pro!)
1 sandwich: 410 cal, 29 gm fat, 12 gm pro Bear Naked Peak Protein Granola ¼ cup: 140 cal, 7 gm fat, 5 gm sugar, 5 gm pro
Bear Naked Fit Vanilla Almond Granola ¼ cup: 120 cal, 2.5 gm fat, 4 gm sugar, 4 gm pro Savings: 20 cal, 4.5 gm fat, 1 gm sugar
Mayonnaise 2 tsp: 66 cal and 6.5 gm fat
Yellow Mustard 2 tsp: 6 cal and 0 gm fat Savings: 60 cal and 6.5 gm fat
Mayonnaise 2 tsp: 66 cal and 6.5 gm fat
Sabra Classic Hummus 2 tsp: 23 cal and 1.7 gm fat Savings: 43 cal and 4.8 gm fat
85% Lean Ground Beef 4 oz: 243 cal and 16.9 gm fat
95% Lean Ground Beef 4 oz: 155 cal and 5.6 gm fat Savings: 88 cal and 11.3 gm fat
Pork Loin 4 oz: 323 cal and 15 gm fat
Pork Tenderloin 4 oz: 154 cal and 6 gm fat Savings: 169 cal and 9 gm fat
Dried Blueberries ½ cup: 280 cal and 34 gm sugar
Fresh Blueberries ½ cup: 42 cal and 7.5 gm sugar Savings: 238 cal and 26.5 gm sugar
Haagen-Dazs Vanilla Ice Cream ½ cup: 270 cal and 18 gm fat
Blue Bell Light Homemade Vanilla Ice Cream ½ cup: 140 cal and 4.5 gm fat Savings: 130 cal and 13.5 gm fat
JUST REMEMBER: We want to make every calorie count. Don’t waste extra calories on “unhealthier” food choices that are not worth it. You’ve got this! Lori is a Registered Dietitian with a Master’s of Science in Nutrition. Make her book, My Little Black Book for a Healthy, NON-diet Lifestyle, your reference guide to losing weight for good! It is available for purchase at www.Lori-Gardiner. com and Amazon.com.GH&F
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WONDER WHY YOUR
DIET ISN’T WORKING? By Lori Gardiner | www.Lori-Gardiner.com
Have you ever wondered why your diet isn’t working? The answer, simply put, is because diets DO NOT work and they never will. But with that being said, Americans still manage to spend billions of dollars on dieting and on average make four to five attempts at dieting each year. Unsuccessful dieting can leave you frustrated and can send your metabolism to an alltime low. Any diet that is temporary will typically not get you the long-term results you want. The ultimate key to any successful weight loss and maintenance is making it a lifestyle change that you can live with permanently. Take time to set new lifestyle goals that are healthy and realistic for you. Readjust your goals as necessary. When goals involve shedding unwanted pounds, the following are key points that are necessary for success:
1.
2.
3.
When trying to lose weight, think in terms of weight maintenance or control and not just weight loss. The initial weight loss is only the first part of the process. Ask yourself, “Do I want to reach my goals badly enough to do what it takes to get there?” This is an important step because wanting to do something and actually doing the work are two different things.
4. Do not expect a change without making a change. You do not have 5. 6.
to make all of the changes at once, but you must, indeed, make changes to get results.
What you do to get the weight off will have to be maintained to keep the weight off. Plain and simple. Do not rush the process. Fast weight loss is unhealthy and is seldom maintained. To avoid lowering your metabolism and losing lean muscle mass, take your time and focus on your long-term goals. Change a negative into a positive. Do not let a negative way of
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8. 9. 10.
thinking get in the way of reaching your goals. Think about what YOUR most common negative thoughts are and turn them into something positive. For example, instead of thinking about the junk foods that you should avoid, think about all of the healthy foods that you can have and what they can do to nourish your body. Do not expect perfection. No one is perfect in anything they do. Life throws us curves and sometimes we just have to make the best of it. Expecting to be perfect is setting up yourself to fail. Success is about failing and getting back up again with a positive attitude and being stronger for it. NEVER tell yourself that you cannot do something. If you start off with a negative attitude, you are less likely to accomplish your goals. A positive attitude is 100 percent related to success. Do not compare yourself to others. This is all about you and your goals. ALWAYS be aware of everything you eat. Every bite counts. You do not have to count calories but you do have to be mindful about what you are eating and if you are eating for the right reasons.
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If you want something badly enough you will find the time to accomplish it. If you have tried to lose weight with diets in the past, do not look back. Try starting out with a fresh attitude. A healthy lifestyle will involve ups and downs, but is essential to remain positive and believe in yourself. Losing weight the right way will take time and patience. Keep picking yourself up and continue to move forward toward your goals. Remember that a healthy lifestyle is forever. There is no getting “off ” of it or throwing in the towel. Lori is a Registered Dietitian with a Masters of Science in Nutrition. She is the author of the book, My Little Black Book for a Healthy Non-Diet Lifestyle, a pocket guide that focuses on how to overcome the diet mentality forever that can be purchased at www.Lori-Gardiner.com and Amazon.com. For weekly nutritional updates, “like” her Facebook page or follow her on Twitter. GH&F
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4 Quick Tips on How to Stabilize your Hormones for Faster Weight Loss As a busy mom of 5, I know personally the struggles women face when trying to loose weight, especially when it comes to hormone imbalances. Women face different struggles from their male counterparts. Men generally tend to lose weight easier because of their faster metabolisms and slimmer body types. While women have to overcome physiological and hormonal barriers. So how do we stabilize our hormones in order to be more efficient at fat loss? Here are some quick tips that can get your body burning fat. FOUR WAYS TO STABILIZE HORMONES 1. SWEET IT OUT Cut sugars and refined carbohydrates - we’re talking simple carbs like sugar, white bread, you know the suspects. They are quickly absorbed into the bloodstream and cause your blood glucose levels to rise sharply and produce elevated insulin levels (which, over time, causes fat deposits around the sides of the stomach). Watch out for hidden sugars in things like baked beans, orange juice, flavored yogurts and alcohol. 2. SPICE IT UP Add cinnamon to everything: this super-spice can help slow the speed at which food leaves your stomach and glucose enters the bloodstream by up to 35%, according to research published in the American Journal of Clinical Nutrit on, helping to keep blood sugar levels stable. The more stable your blood sugar, the less likely you are to overproduce insulin, develop insulin resistance and thus lay down tummy fat. 3. SLEEP ON IT When you rest, your body has time to regulate hormones. Promote good sleep by using a blind,not eating anything sugary and not using technology an hour before bed and going to bed and waking up at a similar time every day. Losing just one hour’s sleep a night could raise insulin levels in the body, as well as exhaustion-related bad food cravings and skipped gym sessions. Watch your caffeine intake, too, it releases cortisol and keeps you up. 4. MIND FOOD Start eating mindfully. A recent study in the Journal of Obesity found a mindful eating practice (you know, just you, the food,no phone, no computer, no social media, not even a book) was linked to reduced cortisol levels and a decrease in belly fat. Thermovex and Thermovex PM by EvoChem is a great supplement stack that will target some of those stubborn body fat areas. It will also give you an energy boost and help curb your appetite while you cut those sugars and refined carbs out of your diet. The nighttime formula will help promote good sleep allowing your body to recover and lets you wake up feeling rested. These products are available at Nutrishop. Go stop by, they will let you sample some products and help you pick the best supplements for your goals. Don’t forget to ask about the FREE Nutrition plans. There are two convenient locations in Baton Rouge. Visit www.nutrishopla.com for more information.
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COSTUME PARADE
By Pamela Labbe
Teeming with tutu-wearing canines and humans in running attire, North Boulevard in downtown Baton Rouge will be the site of Yelp!BR’s
Yappy Halloween Parade and 5K Sunday, Oct. 26, 2014, from 10 a.m. to 4 p.m. Yappy Halloween is the annual fundraiser for Yelp!BR, which is now celebrating its fifth anniversary of being a “no-kill” dog rescue group. Yelp!BR procures dogs and houses them 24/7 until they are adopted. Since its inception by Commercial Properties on Oct. 31, 2009, Yelp!BR has rescued more than 3,000 dogs in Baton Rouge.
“The parade and fun-run is so much fun for everyone – the adults, kids and dogs. We will have a costume contest with prizes. People are invited to dress up,” Gracella Simmons said. Simmons has been president of the Yelp!BR Board of Directors since January 2014. “People love Halloween costumes. People love dogs. Put those two together and it’s so much fun!” The 5K race begins at 10:30 a.m. Registration is $25 for individuals. Running clubs of 10 or more can register for $20 per person. The 1-mile costume stroll begins at 11:30 a.m. Registration is $20. Runners, costume strollers and sponsors can register online: www.yelpbr.com. Sheila Kimball, chair of the parade planning committee, has organized the event every year since the beginning. She loves seeing everyone at the event happy and excited to support Yelp!BR, showing off their pets in costume and sharing stories about their dogs with strangers. “The vision that all dogs deserve a chance has made YelpBR what it is today,” Kimball explained, so seeing so many people enthusiastic about the event makes her proud to be a part of Yelp!BR. Funds raised by this event will be used to purchase food, vaccinations, heartworm and flea preventions and spaying/neutering for the dogs, and to maintain the Yelp!BR house. “Our main goal is to help the community by getting dogs out of kill shelters and adopting them into loving homes,” Kimball said. “We are looking for volunteers to help with Yappy Halloween. The more volunteers we have, the more dogs we can bring to the event.” Planning for the event starts six months in advance, and registration begins two months prior to the start of the 5K and costume stroll. Last year’s event attracted 500 adults and children to North Boulevard, many of whom brought their family pets. Yelp!BR is also seeing sponsors and vendors for the event. For a $50 donation, rescue groups, food vendors, crafters and artisans can have use of a 10x10 space to sell goods or adopt animals out. “We have a lot of volunteers and two paid employees – Director Jessica Card and Assistant Director Beverly Theriot, and we have a staff that takes care of the dogs at the Yelp!BR house at 3205 Lanier Dr., but volunteers are always needed,” Simmons said. “A lot of organizations come out to volunteer – law firms, sororities, high schools.” For more information on volunteering or donating, contact Yelp!BR Director Jessica Card at 225-485-9200. GH&F
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ANIMAL ADJUST Chiropractor Kathie Kortering has been adjusting horses, dogs and cats for years. In fact, her first client in 1993, when she initially opened her practice in Mammoth Lakes, Calif., was a horse.
“I had three horses that I adjusted regularly. They would come running up the gate when I drove up,” she explained. “They knew my truck.” Kortering blames her severe childhood allergies for crushing her dream of becoming a horse trainer; she was deathly allergic to horses. Fortunately, she eventually grew out of it and, as an adult, her chiropractic practice involved making house-calls to her animal clients. Kortering has adjusted hundreds of horses. Kortering, who also adjusts humans, works as a chiropractor for the Gonzales and Port Allen locations of Total Care Injury & Pain Centers currently. Yet to adjust a horse since her relocation to Louisiana in April 2014, Kortering brings with her 23 years of experience in adjusting horses from all the places she’s lived and practiced, including North Carolina, California, Michigan and Virginia. She also holds a license in Colorado. “The credentials for adjusting animals differ in every state,” she said. “It usually surprises people that our four-legged friends may need chiropractic care, but when you understand the art, science and philosophy of chiropractic, it makes perfect sense,” Kortering explained. “All animals have a spine. The technique is the same, the anatomy is different,” she explained. Because most chiropractic colleges don’t offer such specialized courses, not all chiropractors are specially trained to adjust animals. Kortering first started adjusting animals while in chiropractic college in South Carolina, where she attended seminars dedicated to this topic. Her
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By Pamela Labbe
biology degree is from the University of Miami in 1983, and her doctor of chiropractic degree is from Life Chiropractic College (now Life University) in 1991. “A horse doesn’t have to tell me he is in pain because pain is not the first sign of disfunction,” she said. Receiving a description of the animal’s behavior by its owners, its posture and how the animal walks can express about the horse and how it is feeling. “Horse owners know that their animals need to be adjusted,” Kortering said. “They know their animals.” Kotering, a mother of two girls – ages 21 and 14, explains her lifelong obsession with “saving” animals: “I was the kid that nursed animals back to health, took home strays, stopped to help injured animals on the side of the road, bottle fed newborn rabbits, fished animals out of our pool, opened the window to let the bat out of my brother’s room.” About her daughters, Kotering said they both also love animals. “I don’t think they ever had a choice,” she ruminated. “If animals sense that I’m afraid or that I don’t know what I’m doing, they will be afraid, and, of course, the horse would kick me.” But this is a non-issue as she knows what she is doing. Kotering advised, however, that “if you are not an animal person, it isn’t wise to try and adjust a horse.” GH&F
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Going into LSU’s visit to the defending SEC champion Auburn On Saturday, the 4-1 (0-1 SEC) Tigers have some concerns. Auburn’s spread and read option attack may pose some issues for the young Tiger defense. The Tigers are coming off of a solid performance against New Mexico State, but gave up over 500 yards to Mississippi State in their only conference matchup of the year. Auburn’s Heisman hopeful, Nick Marshall is a dual-threat QB has gained a combined 800 yards and 8 TDs through the air and on the ground in Auburn’s first four games. LSU’s linebackers will have to play a solid game to contain Marshall and Auburn. With that being said, the player to watch on defense is Junior LB Kwon Alexander. On the offensive side of the ball, Coach Les Miles has made the decision to start Freshman Brandon Harris at QB. Harris has looked sharp so far this season, especially last week in relief of Anthony Jennings. Harris has completed over 70 percent of his passes for 394 yards, 6 touchdowns and only 1 interception this year. Coach Miles has yet to commit to one starter at QB, so look for Sophomore Anthony Jennings to continue to get snaps under center. With another solid performance, Harris could separate himself as the full-time starter. Keep in mind, the old saying is true. If you have two quarterbacks, you don’t have one. Hopefully one emerges before it becomes a locker room
1. 2.
Who’s the only tiger to win an NFL MVP award? Who’s the only Tiger to be selected as first team All-America three times? 3. Who is LSU’s all-time single-season leader in passing yards? 4. Which LSU head coach has the most wins? 5. How many Southern Jaguars are enshrined in the NFL hall of fame?
issue. Auburn’s defense has seven interceptions in four games, so look for Coach Miles to rely on his running game Saturday. LSU has rushed for over 1100 yards in the first five games, with Freshman Leonard Fournette and Senior Kenny Hilliard leading the way. If the Tigers can protect the football, and minimize the missed tackles, they have a good chance to pull off the upset on the road. The Jaguars have a homecoming matchup with Arkansas-Pine Bluff this weekend. The Jaguars limp into this matchup after being on the wrong end of a thumping at the hands of SWAC rival Alcorn. Southern 2-3 (1-1 SWAC) will be looking to improve on last week’s poor rushing performance and get back over .500 in SWAC play. The struggling Arkansas-Pine Bluff squad should be a great opportunity to do so. The 1-3 Saints look to redeem themselves after their embarrassing Sunday night performance in Dallas. They’ll be hosting the 1-3 Tampa Bay Buccaneers. Look for the Saints offense to continue their momentum from the second half of last week’s and and start out fast. Lastly, if anyone sees the Saints’ defense, please call Sean Payton or Mickey Loomis. GH&F
6. 7.
Which Southern head coach has the most wins? What two players won a National Championship at LSU and a Super Bowl with the Saints? 8. Who was the last Heisman trophy winner drafted by the Saints? 9. Who is LSU’s only Heisman winner? 10. Who is the Saints’ all-time leading rusher?
ANSWERS 1. Bert Jones 2. Tommy Cassanova 3. Rohan Davey 4. Charlie McClendon 5. Aeneas Williams and Mel Blount 6. Ace Mumford 7. Devery Henderson and Randall Gay 8. Mark Ingram 9. Billy Cannon 10. Deuce McAllister 38
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Events Calendar october October 11
Color Out Cancer 5K
Hammond, LA
October 11
Color PHor a Cure 5K
Jennings, LA
October 11
Hustle for Your Health 5K
Shreveport, LA
October 11
Komen CENLA Race for a Cure
Alexandria, LA
October 11
Minden Glo Run
October 11
On Tap 5K Roux Run
October 11
Warrior Dash
Minden, LA New Iberia, LA St. Francisville, LA
november November 1
5K Royalty Run for HOPE
November 1
Cameron's Shoes 5K
November 1
Crucible Adventure Race
November 1
Jungle Gardens 5K
November 1
Komen Shreveport Race for the Cure
November 1
New Oleans Jazz Half Marathon
New Orleans, LA
November 1
Oktober Fest 3 Mile
Baton Rouge, LA
November 1
Relay for Life of Evangeline Parish
November 1
TCTC Double Trouble Bridge Run
November 1
UL Lafayette Homecoming Road Race
Lafayette, LA
November 2
Insane Inflatable 5K
Opelusas, LA
November 7
Gleaux Pokes 5K
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geauxhealthandfitness.com October 2014
Denham Springs Eunice, LA Hammond, LA Avery Island, LA Shreveport, LA
Ville Platte, LA Burwick, LA
Lake Charles, LA
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go to www.geauxhealthandfitness.com
November 8
Cajun Cup Running Festival
Lafayette, LA
November 8
Crescent City Fall Classic 5K
New Orleans, LA
November 8
Neon Night for a Cure
Natchitoches, LA
November 8
Race for the Kids
November 9
Purple Stride
November 10
Kids On the Run Series 2
November 15
5K Run to Benefit Ellis Malone
Vidalia, LA
November 15
Jeff Davis Parish 4H Glow Run
Jennings, LA
Rustin, LA New Orleans, LA Shreveport, LA
december December 5
Forum 35's Reindeer Run and Jingle Bell Jog
Baton Rouge, LA
December 6
Bah Humbug 5K
West Monroe, LA
December 6
Baton Rouge Beach Marathon
Baton Rouge, LA
December 6
Cajun Cayote Trail Runs
December 6
Q50 Races Duathlon
Franklin, LA
December 6
Rehab Reindeer Run
Minden, LA
December 6
Reindeer Run!
Ponchatoula, LA
December 6
Santa's Hot Chocolate Dash
Lake Charles, LA
December 6
YMCA Corporate Cup
New Orleans, LA
December 7
Freedom Run
New Orleans, LA
December 9
Downtown Christmas Run
Ville Platte, LA
Shreveport, LA
October 2014 geauxhealthandfitness.com
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