volume4 NUMBER 9
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers mikeMILLS jamesFAMBRO, MD catherineWILBERT fredKLINGE garyDRAGON lyndsiLEWIS travisMANNY kristenSMITH lindaCUCCIA lisaVONEBERSTEIN ryanLOWE
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, & Hammond
Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at email@example.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to firstname.lastname@example.org. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
page 22 Grass VS Grain Fed Beef by krisGUNNARS
page 12 Making Choices
page 24 Brain Restoration by robBROWN
page 16 Hunter TrainingSystem - Rack City Gym
page 26 The Seven Minute Workout by kellyWalgamotte
page 20 Diabetic Epidemic by richardCAHANIN
Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
Cover: Hunter Training Systems Rack City Gym By: lindaCUCCIA Page: 16
Like Metro Fitness A young man asked Socrates, an ancient Greek philosopher, the Magazine on: secret of success. Socrates told the young man to meet him near the river the next morning. They met. Socrates asked the young man to walk with him toward the river. When the water got up to their necks, Socrates took the young man by surprise and ducked him into the water. The man struggled to get out but Socrates was strong and kept him underwater until he started turning blue. The young man struggled hard and finally managed to get up. The first thing he did was to gasp and take a deep breath. Socrates asked, “What did you want the most when you were under the water?” The man replied, “Air.” Socrates said: “That’s the main secret to success. When you want success as badly as you want air, you will get it. There is no other secret.”
God Bless, Kelly Walgamotte (985) 778-6171 • email@example.com
6 www.metrofitnessmag.com Sept 2013
Read us online at: www.metrofitnessmag.com
Donâ€™t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
Baby Boomers: Live Longer, But Not Healthier As each generation gets older, they like to think they are healthier than the previous generation; however, the baby boomers are now unable to confidently make this claim. The new findings were published in JAMA Internal Medicine, from a study conducted by a group of researchers from the West Virginia University School of Medicine. The study revealed that a portion of the baby boomer generation, specifically the 78 million Americans who were born in the post-war baby boom from 1946 to 1964, were less healthy than most of their parents. As of 2010, the baby boomers made up 26.1 percent of the U.S. population. Historically, the baby boomer population has been labeled the "healthiest generation," due to their long life expectancy and their ability to take advantage of the newest medical care and public health campaigns. However, this label may no longer apply because studies are now showing that baby boomers have more elevated levels of certain conditions than the previous generation, including: obesity, high cholesterol, diabetes, and hypertension.
The "Cinnamon Challenge" The "Cinnamon Challenge," which involves trying to swallow a teaspoon of cinnamon without water within sixty seconds, has led to many calls to poison control centers, many emergency room visits, and many teenagers being hospitalized because they require ventilator support for collapsed lungs. Swallowing a teaspoon of cinnamon within sixty seconds is a nearly impossible challenge. Even in the online dare, there is a warning: "It's going to burn, you are going to cough, and regret that you tried." The Cinnamon Challenge is a dare that has spread throughout the Internet. “While most children know about it, very few parents and teachers do,” researchers from the University of Miami Miller School of Medicine wrote in the journal, Pediatrics.
Only 20% Of U.S. Adults Get Enough Exercise Only 20% of adults in the U.S. are getting the recommended amount of exercise,
More Harm than GOOD? Wearing a bra does more harm than good - it does nothing to reduce back pain and weakens the muscles that hold up the breasts, resulting in greater breast sagging, Jean-Denis Rouillon, a sports science expert from the University of Besançon, France, reported after a 15-year study. Rouillon says the main conclusion from the preliminary results of his "marathon experiment" is that the bra is a false necessity. Prof. Rouillon used a slide rule and a caliper (a device used to measure the distance between two opposite sides of an object) to carefully measure changes in breast features of hundreds of women over a 15year period at the Centre Hospitalier Universitaire, Besançon. Rouillon found that women who never wore bras had nipples, on average, seven millimeters higher in relation to their shoulders each year than regular bra users. All his volunteers were between 18 and 35 years old. Rouillon emphasized that although his study spanned many years and included hundreds of women, he in no way claims his sample population is representative of the global population of women.
8 www.metrofitnessmag.com Sept 2013
according to a new report by the CDC (Centers for Disease Control and Prevention). The research showed that one in five American adults is meeting both the aerobic and musclestrengthening components of the physical activity guidelines issued by the federal government. According to The Physical Activity Guidelines for Americans, adults should be getting at least two and a half hours each week of moderate-intensity aerobic activity like walking - or one hour and 15 minutes each week of vigorous-intensity aerobic activity like jogging - or a mixture of both. The recommendations also say that adults should engage in muscle-strengthening activities, including sit-ups, push-ups, or exercise using resistance bands or weights. All
major muscle groups should be involved in these activities, which should be done at least two days every week.
Scientists hope that being able to make meat in labs will help combat world hunger. The first ever lab-grown beef hamburger was cooked and eaten in London this past month. "We proved it's possible," said scientist Mark Post, who created the cultured minced meat in his lab at Maastricht University in the Netherlands. Although the burger was a culmination of a five-year research project, it took Post only three months to grow it, using stem cells harvested from a cow's shoulder. "That's faster than [raising] a cow," he said. Stem cells not only proliferate rapidly but can differentiate into different kinds of cells: muscle cells, bone cells, etc. The type of stem cells that Post used, called satellite cells, are responsible for muscle regeneration after injury. The five-ounce burger patty, which cost over $330,000 to produce, was paid for by Google co-founder Sergey Brin. Only two people were allowed to have a bite of the test-tube burger: Josh Schonwald, the American author of The Taste of Tomorrow, and Hanni Rutzler, an Austrian nutritional scientist. Both said the burger tasted "almost" like a conventional one. No one spat the meat out; no one cringed.
Revolution Fitness Nola is a 10,000 square foot, state of the art, training facility that offers private, semiprivate and group training programs. At Revolution Fitness Nola we take the guess work out of fitness by providing highly educated and skilled fitness coaches to guide you through our programs with every visit. Revolution Fitness Nola is very proud to be the only facility in the state to offer our exclusive MBSC Thrive, Training For Warriors, Indo-Row and Shockwave training programs. We also offer Kettlebell, TRX, Indoor Cycling, Boxing, Kickboxing and Yoga classes. Come visit us and take your health and fitness to the highest level!
The Parisi System is an athletically based training and education system utilized by children and adults to enhance performance. The first Parisi Speed School was founded in Wycoff, New Jersey in 1993 and now has grown to over 78 franchises in 31 states. The Parisi Speed School trains athletes in all sports from the ages of 7 to adult professional athletes. Over 500,000 athletes have trained in the Parisi System which resulted in 135 NFL Draft picks, first round draft picks in every major sport along with numerous Olympic athletes. The program consists of speed, strength, f lexibility and nutrition training. Using the Parisi System results in a reduction of injuries and not only increases athletic development but increases the athlete's self confidence. We know that the ultimate goal is not just to get an athlete faster and stronger, but make that athlete feel better about themselves. This is done not only through our training system but also through the relationships that are created between the coach and the athlete. As the industry leader in performance enhancement we will deliver a positive training experience that improves speed of movement and strength of character regardless of economic status or ability.
supplementREVIEW by: mikeMILLS Be Healthy and Feel Super with All-Natural Super Food Supplements!
Popular television shows such as "Doctor Oz" have been creating awareness of the many health benefits of using natural supplements. One of the catagories of supplements that have recently been showcased is "Super Foods." Super Foods consist of a wide variety of items such as plant-based and raw vegan protein powders, coconut oil, cacao powder (raw chocolate) and moringa leaf. All of these products are gluten free, soy free, dairy free, hypo-allergenic, and non-GMO. Raw protein powders that contain a blend of pea protein, cranberry protein, hemp protein or whole grain brown rice protein are highly recommended for making healthy smoothies. These ingredients, when combined, create a unique, raw, plant-based protein with a complete amino acid profile, exceptionaly high in glutamine, arginine, lysine, leucine, and branch chain amino acids. These protein powders are an easily digestible, nutrient-dense super food. Cacao trees bear large fruits that are around a
foot long, each containing 20-40 seeds or cacao beans. Cacao powder is high in protein, complex carbohydrates, and healthy fats, making it an excellent high-energy source and also a good source of minerals such as magnesium, iron, copper, and calcium. Cacao, also known as raw chocolate, when combined with cinnamon, maca,
With this Coupon:
$5.00 OFF Green Coffee Bean OFF Raspberry Ketone This offer can not be combined with any other offer or promotion.
cayenne, and vanilla coconut oil makes an energy rich super food that is great in smoothies, with fruit, nuts, or by the spoonful. Organic extra virgin coconut Oil is a natural source of "good fats," lauric acid, and medium chain fatty acids which the body metabolizes efficiently and converts to energy rather than storing as fat. Coconut oil is a traditional dietary staple of the people of Asia, Africa, and the Pacific Islands. Coconut oil contains no trans-fats, and when combined with essential fatty acids makes a perfect addition to an overall healthy lipid program to lower cholesterol and reduce body fat percentage. Moringa leaf boosts your energy in a natural manner, and is a remarkable source of nutrition. This energy promotion does not happen because of sugar, so it lasts for a long time. Individuals ingesting it say their ulcers are healed, tumors restricted, thereâ€™s reduction in arthritis pain and inflammation, controlled blood pressure, skin problems are remedied, and they have stronger defenses against diseases. Another property of the moringa leaf is its soothing ability, because of which it can lower blood pressure and promote good sleep. It can also purify water since it has a detoxifying effect. Also a coagulant agent, moringa can attach itself to hazardous bacteria and other materials, a process that is surmised to occur in the body too. The happy outcome is more sustained energy without any over-activity, balanced hormone and gland systems, controlled blood pressure, and a rested nervous system. Combining these all natural "Super Foods" from the earth can help increase energy, improve quality of life, and could reduce the risk for cancer, heart disease, and diabetes. â€œSuper Foodsâ€? are a great way to reduce the amount of saturated fats in one's diet thus lowering cholesterol and overall triglyceride count. They promote a feeling of "fullness" and can reduce appetite and promote weight loss. Try a "Super Food" supplement today and start feeling Super! -Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi, and 10+ years experience in the Vitamin and Supplement Industry.
Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
cuccia’sCORNER by: lindaCUCCIA Making Choices When it comes to fitness activities, nutrition plans,
realize that “not choosing” is in fact a choice, we can
gyms, trainers, and programs, we are surrounded by
take responsibility for our lives, sift through the options, and choose bravely.
options. Other areas of life are like this as well, with career paths, relationships, and financial decisions. If the best choices for us were clear-cut and obvious, we would
through life without a care. But it is not always that easy. There are times when choosing one path excludes
“As soon as I stopped overthinking and made the decision myself, based on what was most congruent with the bigger picture I envisioned, all fear and anxiety subsided, and I walked forward naturally and confidently.”
another, or when making any choice at all will garner some unacceptable conse-
When facing tough choices, there are several things we can rely on to assist us. The first
remember is that we are literally creating our own lives. Although it may seem that we are being swept along by forces we cannot control, we are actually at the helm, navigating with even the smallest,
most insignificant decisions. Our lives are a reflection of
quences. At times like these we can feel frozen, unable
all of our past choices, and the entire view can change
to move deliberately in one direction or another. Once we
with each new one. A good question to ask when con-
dragon’sCORNER fronted with multiple options is, “How do I
DECREASING KNEE INJURIES IN FEMALE ATHLETES
want my life to look?” With that question answered, and that vision upheld, the path forward becomes clearer. After we have made a choice and stepped forward, we can rest assured that life will give us wonderful indicators that we have chosen wisely. Compliments, promotions, expressions of appreciation, measurable results, confidence and peace often accompany us when we make choices that are congruent with who we are. Of course, the path forward will not be without its difficulties and challenges, but the positive feedback serves to reassure us. Similarly, if we have made a choice that is not in our own best interest, or not congruent with the life we desire, the negative indicators will begin to appear, subtly at first, and growing more insistent should we choose to ignore them. All of these indicators are precious, assisting us on our journey to building a healthy and happy life. Many years ago, I was faced with a career decision that had me immobilized. I remember making lists of pros and cons,
garyDRAGON Attention all female athletes!!! It’s preseason time for soccer and basketball. Even though soccer and basketball are fair-
ment screen, we can detect factors that contribute to abnormal movement patterns.
ly safe, they do have their share of knee injuries. Both sports
The movement screen can identify muscle imbalances or
involve a lot of squatting, running and quick cutting move-
abnormalities in the legs, hips, and core. These muscle imbal-
ments, which can put a significant amount of wear and tear on
ances can lead to weakness in some muscle groups, while the
the knees. But did you know that females are at a higher risk
opposite muscle groups become stronger. This imbalance will
of severe knee injuries than males playing the same sport.
increase the stress to the knee joint, resulting in an increased
That’s because females have different movement patterns
risk of ACL and other knee related injuries.
The good news is that you can reduce your risk of injury by
When females bend the knee, such as while running,
performing a strengthening program that specifically address-
squatting and cutting, they have a tendency to lean their body
es your abnormal movement patterns. Research has proven
forward. They also tend to rotate or turn their knee and legs
that players and teams that have undergone this movement
inward. These combined movements place an increase in
screen had an increase in athletic performance, decrease in
stress and strain to the knee joint. When males perform these
serious injuries, and had a more successful season. If you
same movements, they often drop their body straight down
would like more information on reducing your chances for knee
and keep the knee and legs in a straight line, thus decreasing
injuries this season, just give us a call at Action Physical
the stress and strain to the knee joint. Due to increased knee
Therapy and Sports Medicine. We want to help you take your
injuries in female athletes, a video testing method was devel-
talent to the next level by correcting your imbalances, staying
oped to determine their movement patterns.
off of the sidelines and remain in the ACTION.
By undergoing a series of videotaped tests known as a move-
asking everyone I knew for their opinion, and feeling too anxious to eat or sleep. None of these things were beneficial in
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
making a conscious, healthy choice. As soon as I stopped over-thinking and made the decision myself, based on what was
most congruent with the bigger picture I envisioned, all fear and anxiety subsided, and I walked forward naturally and confi-
Chilled Soba noodle and shrimp salad
dently. According to the words of writer Thomas Merton, “We must make the choices that enable us to fulfill the deepest capacities of our real selves.” With this in mind, we can say a firm “no” to choices that do not serve this purpose, and a resounding “yes” to those that do. Every decision counts.
robHOWELL This is a great light lunch or dinner option that is very tasty and satisfying. It has Soba noodles which are the healthiest pasta available and gluten free. This meal works great for people on a clean eating regiment. You can change the protein in this meal to make it non-seafood or vege-
1 package soba noodles- cooked per packed direction and chilled (don’t over cook!) 1 bag organic baby spinach 1 pound shrimp (medium to large size) boiled in a little crab boiled (peeled and chilled) ½ red onion thinly sliced (opt) ½ red pepper thinly sliced ¼ sliced toasted almonds Dressing: 2-3 cloves garlic
tarian. Tofu is a great substitute and can be sautéed and then chilled. Chicken can be an easy substitute as well, and can be sautéed and chilled for this dish. To Make: Linda is a National Board Certified teacher, certified group fitness instructor and personal trainer, presenter, writer and life coach. She is most passionate about BodyPump and helping others achieve their fitness goals www.everydecisioncounts.org
Place soba noodles in a bowl and top with spinach, red pepper, and onion. Then top with shrimp. Next drizzle the dressing on and top with nuts, mix and enjoy!
1 piece ginger (quarter size) ½ cup plus 1 tbsp soy sauce 1/3 cup rice or red wine vinegar ½ tsp red pepper flake (opt) 1 tbsp agave nectar 2 tsp sesame oil ( I like the toasted one) 1-2 tbsp water Put all ingredients in the blender until combined together and set aside. Makes: (4-5 servings)
by: dr kristinSMITH The Importance of Sleep In today's world, we lead busy, hectic lives. In an attempt to fit in daily priorities, many of us skimp on sleep. This seemingly harmless task done in the name of productivity can be incredibly dangerous to your health. Lack of sleep can lead to issues like chronic aches/pain from inflammation, diabetes, heart disease, weight gain, and high blood pressure. It can also lead to poor judgement, memory impairment, depression, and even alter a person's ability to learn. So what can a busy person do to make the most of the sleep they get? There are many natural ways to improve ones sleep quality. One of the best solutions is to exercise regularly. In the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep. Limit your intake of caffeinated beverages such as coffee, colas and tea and try to avoid them altogether late in the day and near bedtime. If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system). Eating after 6 p.m. may interfere with sleep as your body works to digest the food you’ve eaten. A stable sleep routine can go a long way. Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest. Where you sleep is important too. Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you’re ready for bed. Your mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're not getting the full support that you need. Don't forget to turn your mattress clockwise or upside down every few months so that body indentations are kept to a minimum. Changes in your life (lost or gained a lot of weight, pregnancy, or even if you've changed partners) can signal the need for a new mattress. When choosing a pillow, be picky. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body. Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam and provide little support. Choose
LIVE FIT MEALS - Individually packaged meals deigned to fit a healthier lifestyle choice. These calorie conscious meals are designed for portion control, are lower in sodium, lower in fat, and preservative free. If you're trying to balance your work and family responsibilities and want to eat well, consider ordering Live Fit Meals. Instead of having to shop for the freshest ingredients and prepare a meal from scratch after a long day of work, trust a local healthy pre made meal like Live Fit Meals to provide you with balanced nutritional meals. If you're searching the Greater New Orleans area for healthy gourmet food delivery services, check out our web site for delivery options It is said that when trying to get back into optimal physical shape and good health that it’s 20% how you work out and 80% what you eat and how you eat it.
continued on pg. 16
(985) 624-8503 / 4240 Hwy 22 Mandeville / cnosmealsolutions.com
Facility in St. Tammany!
Below: Dalton Hunter & Steve Daigle If you are looking for fitness inspiration, education, and motivation, you can certainly find it on the Westbank at Rack City Gym, a unique training facility that houses a unique training program. From the vast array of equipment to the creativity and enthusiasm of its founder, Hunter Training Systems offers clients an extraordinary fitness experience with guaranteed results. Dalton Hunter is a 26-year-old personal trainer, entrepreneur, all-natural bodybuilder, and fitness enthusiast. In spite of his young age, Dalton has built quite a reputation for himself in the fitness industry, earning a prestigious internship with Todd Durkin at Fitness Quest 10 in San Diego, California. There he assisted Durkin in training several NFL players including Drew Brees, Aaron Rodgers, and LaDainian Tomlinson. He obtained his
Bachelorâ€™s degree in Sports Science/Health and Wellness at Nicholls State University, and holds many training certifications. Dalton has applied his knowledge and experience in developing his own training program that is fun, effective, and keeps his clients fully engaged.
Above: Jamal Tillman & Dion Ray Left: Shannon Jackson Bartholomew
person there is a unique plan with constantly varied exercises to achieve maximum results. In addition, Dalton aims to train his clients mentally. “My main goal is to train people to believe in themselves. Once you believe in yourself physically, the mental will follow. This puts you in control of your body and mind, and then you can accomplish anything you desire.” Jordan Tomblin is a young client who is competing in Olympia’s Muscle and Fitness Model Search. He loves that Dalton keeps his training fresh and interesting. “Dalton “My main goal is to train peoincorporates plyometrics into the workple to believe in themselves. out, and we use different equipment that keeps it fun. I never know what to Once you believe in yourself expect.” physically, the mental will One of the remarkable aspects of Hunter Training Systems is how it began. follow. This puts you in conRack City Gym is actually located inside trol of your body and mind, a business, Punctual Abstract, which was founded by Steve Daigle. While and then you can accomplish
Dalton explains that his training system involves initial assessments that target weak points and determining goals for each client. Then he applies creativity in designing exercises to build strength, increase mobility, and achieve results. “I train my clients for the long-term, teaching them how to take better care of their bodies, while bringing them closer to their fitness goals.”
anything you desire.” Billy Dufrene is a client that sought out Hunter Training Systems after several physical injuries left him unable to run or jump. With debilitating back and knee injuries, herniated discs and a shoulder tear, his doctor’s advice was to avoid all physical activity and simply manage the pain with medicine. However, two months after he began working with Dalton, he removed his knee brace and discontinued the pain meds. Billy says, “Dalton assessed each weakness I had and designed a workout plan that made those injuries my strengths.” In the process, Billy has dropped 25 pounds and is down to 8% body fat. He is now competing in bodybuilding shows and credits Hunter Training Systems with opening up a completely different path for his life. Dalton has been training clients like Billy for eight years. He says personal training started as a hobby and turned into a passion. Currently his clients include wheelchair bodybuilders, college athletes, firemen, high school sports teams, and even grandparents. For each
Steve was building a successful abstracting business, he became concerned about his employees’ health and wellness. Since their work is primarily done seated, he wanted to provide some type of physical activity or training for them. He searched for deals at local gyms for his employees and then decided to build something right at the workplace. “My vision was to create an environment for health and wellness for my employees.” The result is a spotlessly
clean warehouse environment with the latest in training equipment. When Steve met Dalton Hunter, he knew their goals were the same, to change people’s lives. According to Steve, “Exercise is important, but having a mentor is more important. This guy cares.” Steve and his fiancée Brandi Chappetta are the co-owners of Rack City Gym, and their vision, combined with Dalton’s expertise and passion, has resulted in the incredible facility and training program that is available today. The employees at Punctual Abstract enjoy the environment of health and wellness at work and are embarking on their second annual “Biggest Loser” contest, which has big money rewards. In addition, Rack City Gym has grown to reach out to local youth, providing them with sports-specific training as well as mentoring. Dion Ray and Jahmal Tillman both play football for Helen Cox High School. Jahmal says he likes the “one-on-one action” that Dalton provides in his training. “He throws different stuff, and it’s hard, but fun.” Dion says he loves training at Rack City Gym because Dalton is like family. “He is like my big brother.” Both athletes say they have seen results in their explosive power, strength and speed for football. Steve and Brandi say they are going to continue to expand the vision and the gym, incorporating new martial arts training and equipment, and reaching out to everyone from teens to 70-year-olds, from athletes to working moms. The motto of the gym is “Changing Lives, One Rep At A Time.” And from the results seen in Hunter Training Systems, that motto has certainly become a reality.
For information on Hunter Training Systems – Rack City Gym, call (504) 289-5721, like Hunter Training Systems on Facebook, or watch the videos on YouTube atwww.youtube.com/user/HTS101686. Whether your goals are strength, power, mobility, sports-specific, general fitness or weight loss, Dalton will design your personal program and get you on track to reach your goals.
The Real Pearl Necklace submitted by: marcusOLIVO
Jenny was a bright-eyed, pretty five-year-old girl. One day when she and her mother were checking out at the grocery store, Jenny saw a plastic pearl necklace priced at $2.50. How she wanted that necklace, and when she asked her mother if she would buy it for her, her mother said, “Well, it is a pretty necklace,
kiss. “Good night, little one.” A week later, her father once again asked Jenny after her story, “Do you love me?” “Oh yes, Daddy, you know I love you.” “Well, then, give me your pearls.” Oh, Daddy, not my pearls! But you can have Ribbons, my toy horse.
but it costs an awful lot of money. I’ll tell you what. I’ll buy you the neck-
Do you remember her? She’s my favorite. Her hair is so soft, and you can
lace, and when we get home we can make up a list of chore that you can
play with it and braid it and everything. You can have Ribbons if you want
do to pay for the necklace. And don’t forget that for your birthday
her, Daddy,” the little girl said to her father.
Grandma just might give you a whole dollar bill, too. Okay?” Jenny agreed,
“No, that’s okay,” her father said and brushed her cheek again with
and her mother bought the pearl necklace for her. Jenny worked on her
a kiss. “God bless you, little one. Sweet dreams.” Several days later, when
chores very hard every day, and sure enough, her grandma gave her a
Jenny’s father came in to read her a story, Jenny was sitting on her bed
brand new dollar bill for her birthday. Soon Jenny had paid off the pearls.
and her lip was trembling. “Here, Daddy,” she said, and held out her hand.
How Jenny loved those pearls. She wore them everywhere-to kinder-
She opened it and her beloved pearl necklace was inside. She let it slip into
garten, bed and when she went out with her mother to run errands. The
her father’s hand. With one hand her father held the plastic pearls and
only time she didn’t wear them was in the shower; her mother had told
with the other he pulled out of his pocket a blue velvet box. Inside of the
her that they would turn her neck green.
box were real, genuine, beautiful pearls. He had them all along. He was
Now Jenny had a very loving daddy. When Jenny went to bed, he
waiting for Jenny to give up the cheap stuff so he could give her the real
would get up from his favorite chair every night and read Jenny her
favorite story. One night when he finished the story, he said, “Jenny, do
The same with our Heavenly Father, He is waiting for us to give up the cheap/fake things in our lives. Are you holding on to harmful relationships, habits, activities… which you have come so attached to that it seems impossible to let go? Sometimes it is so hard to see what is in the other hand but do believe one thing, God will never take away something without giving us something better.
you love me?” “Oh yes, Daddy, you know I love you,” the little girl said. “Well, then, give me your pearls.” “Oh! Daddy, not my pearls!” Jenny said. “But you can have Rosie, my favorite doll. Remember her? You gave her to me last year for my birthday. And you can have her tea party outfit, too. Okay?” “Oh no, darling, that’s okay.” Her father brushed her cheek with a
If you have a Spiritual Fitness story and would like to have it published in MF, e-mail to firstname.lastname@example.org
firmer foam and materials that press back and support the head. If you find yourself sleeping on your side with one hand propped under your pillow, you're not getting the support you need. Chiropractic care can help too. If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your Chiropractor. Chiropractors are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep. In short, don't let your busy life get in the way of your health. Make a good night's sleep one of your priorities before poor health stops you in your tracks. If you have any questions or would like more tips, please give us a call or stop by our office. We'd love to help!
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
As a healthcare provider, I have worked with many individuals who have health problems, such as lower limb amputation, foot ulceration, impaired balance, and decreased functional mobility, as a result of diabetes mellitus (DM). Amazingly, individuals who have serious health problems due to DM continue to engage in risky behavior. For example, I recall one individual who had a lower limb amputation due to an infected diabetic foot ulcer. While hospitalized after limb amputation, this individual attempted to smoke a cigarette while receiving supplemental oxygen which resulted in a burn of the individual’s face! This case example reminds me of how difficult it is to change behavior and demonstrates a challenge healthcare providers face. The purpose of this article is to review data regarding DM in the United States (US), to discuss prevention and management of DM, and to share a population health perspective to the diabetic epidemic.
by: richardCAHANIN, PT, DPT • Tiger Physical Therapy, LLC • (985) 626 - 5428 • www.tigerpt.com It is unquestionable that DM has risen to epidemic status in the US. According to statistics from the National Diabetes Information Clearinghouse (NDIC) in 2011,1 approximately 26 million individuals (~8%) in the United States have diabetes mellitus (DM) and approximately 79 million individuals have pre-diabetes, a condition of elevated blood glucose and A1C levels beyond normal, but not high enough to diagnose DM. Between 1980 and 2011, the prevalence of DM has increased dramatically, a 176% increase according to a report by the Centers for Disease Control and Prevention (CDC)2; see graph 1. The diabetic epidemic in the U.S. is important because it is the source of many deaths and health problems of many Americans. DM is the 7th leading cause of death in the U.S. and is a contributing factor for heart disease and stroke, which are the 1st and 4th leading causes of death in the U.S., respectively.1 In 2007, there were 231,404 deaths either caused by or were contributed to by DM.1 In addition, DM is associated with hypertension, blindness, kidney disease, nervous system disease, dental disease, complicated pregnancy, and lower limb amputation.1 Although the complications due to DM are frightening, the number of new cases continues to rise; there were 1.9 million new cases of DM diagnosed in
2011.1 Along with an increase in incidence and prevalence of DM is an increase in the economic burden associated with it. In 2007, an estimated $116 billion was spent on healthcare for DM related conditions, which is approximately twice as expensive as healthcare cost for individuals without DM, after adjusting for age and gender. In addition, Americans sustained an estimated $58 billion in indirect costs due to DM secondary to lost wages, disability, and premature mortality; therefore total costs associated with DM in 2007 was estimated to be $174 billion.1 So what is the solution for this problem? The American Diabetes Association suggests increasing physical activity, change your diet, and maintain a healthy body weight in order to help reduce your risk of acquiring DM; however, if you already have DM, then controlling your blood glucose and cholesterol, and receiving regular check-ups for your eyes, feet, and kidneys will help. For example, individuals with either Type 1 or 2 DM who drop their A1C level by 1 point can reduce risk of eye, nervous system, or kidney disease by approximately 40%.1 In addition, controlling blood pressure can reduce risk of heart disease and stroke by 33-55% and reduce micro vascular complications to the eyes, nervous system, and kidneys by 33%.1 Furthermore, participation in a com-
prehensive foot care program can reduce risk of lower limb amputation by 45-85%.1 Although it is easy to say, it is much harder to make permanent lifestyle changes in order to prevent or effectively manage DM. In my opinion, the diabetic epidemic is not only a healthcare problem, but is a political, economic, and legal problem as well. In order for changes to be made, healthcare providers must be able to work with government officials, business people, lawmakers, and community development directors in order to provide the necessary education and treatment that the American people with DM and those at risk for acquiring DM require. In this population health model, various healthcare providers work together in targeted communities to provide appropriate services to reduce the economic and health burden of DM. Community-based diabetic education programs have been demonstrated to effectively improve knowledge of diabetes, to reduce risk of acquiring DM, and to be cost effective for improving quality of life among individuals with DM.3-5 The next steps are to gain funding, identify communities in need, and proceed with intervention.
The way cows are fed can have a major effect on the nutrient composition of the beef. Whereas cattle today is often fed grains, the animals we ate throughout evolution roamed free and ate grass. Many studies have shown that the nutrients in beef can vary depending on what the cows eat. It’s not only important what we eat. It also matters what the foods that we eat, ate.
by: krisGUNNARS The Difference Between Grass-Fed & Grain-Fed Cows Most cows start out living similar lives. The calves are born in the spring, drink milk from their mothers and are then allowed to roam free and eat grass, shrubs or whatever edible plants they find in their environment. This continues for about 6 to 12 months. After that, the “conventionally” raised cows are moved to feedlots. Large feedlots are called Concentrated Animal Feeding Operations (CAFOs), which tend to be really nasty places. There, the cows are rapidly fattened up with grain-based feeds, usually made with a base of soy or corn. The conventionally raised cows are often given drugs and hormones to grow faster, as well as antibiotics to survive the unsanitary living conditions. The cows live there for a few months and are then moved into the factory for slaughtering. Compare that to grass-fed cows, which may continue to live on grassland for the remainder of their lives. Of course, this isn’t really that simple and the different feeding practices are complicated and varied. The term “grass-fed” isn’t even clearly defined. But generally speaking, grass-fed cows eat (mostly) grass, while grain-fed cows eat (mostly) an unnatural diet based on corn and soy during the latter part of their lives.
Differences in Fatty Composition
“You are what you eat” applies to cows too… What a cow eats can have a major effect on the nutrient composition of the beef. This is particularly evident when it comes to the fatty acid composition.
Grass-fed usually contains less total fat than grainfed beef, which means that gram for gram, grass-fed beef contains fewer calories. But the composition of the fatty acids is vastly different, which is where grass-fed really shines (1, 2, 3): Saturated and monounsaturated: Grass-fed beef has either similar, or slightly less, saturated and monounsaturated fats. Omega-6 Polyunsaturated Fats: Grass-fed and grain-fed beef contain very similar amounts of Omega-6 fatty acids. Omega-3s: This is where grass-fed really makes a major difference, containing up to 5 times as much Omega-3. Conjugated Linoleic Acid (CLA): Grass-fed beef contains about twice as much CLA as grain-fed beef. This fatty acid is associated with reduced body fat and some other beneficial effects (4). If you can’t afford or can’t access grass-fed beef, then it is a good idea to eat fatty fish once or twice a week or supplement with fish oil to make up for the lost Omega-3s.
Red Meat is Highly Nutritious, Grass-Fed Even More so Humans have been eating meat throughout evolution and our bodies are well equipped to digest and absorb the nutrients from meat. Traditional huntergatherer populations like the Masai and Inuit got most of their calories from meat and remained in excellent health (5, 6). This is possible because red meat, even conventional grain-fed meat, is incredibly nutritious. Regular grain-fed beef is loaded with Vitamin B12, B3 and B6. It is also very rich in highly bioavailable Iron, Selenium and Zinc. Meat contains some amount of almost every nutrient that humans need to survive (7). Meat also contains high quality protein and various lesser known nutrients like Creatine and Carnosine, which are very important for our muscles and brains.
Is Grass-Fed Beef Worth The Extra Cost and Inconvenience? It is important to keep in mind that even conventional, grain-fed beef is very healthy. Grass-fed beef can be more expensive and it may not be worth the extra cost for some people.While some people might live close to a farmer’s market or a Whole Foods store, others might need to drive long distances to acquire it. There can also be subtle differences in taste. Grass-fed beef is often leaner and there may be some differences in texture. Some people prefer grass-fed, others grain-fed, I recommend you try both and see which one you prefer.
Take Home Message Despite all the controversies in nutrition, most people are beginning to agree that the most important thing is to “just eat real food!” For references on this article go to authoritynutrition.com
Mark Durel is not your typical new business owner. At age 52, he’s managed to survive nearly 4 decades of drug abuse -- including 3 years in prison for drug offenses, being shot twice during a drug deal gone bad, and innumerable attempts at “cold turkey” withdrawal from heroin… “That was my entire life,” Mark says. “And there wasn’t a day in my life that I wasn’t using or craving drugs.” But today Mark is CEO of the newest drug treatment facility on the North Shore. Brain Restoration Wellness Center (BRWC), on Highway 1088 in Mandeville, treats people suffering from addictions, post-traumatic stress disorder, anxiety and depression. BRWC provides nutrition-based, medically supervised treatment for men and women from all walks of life who suffer from chemical and psychological dependencies. “The craving was always pushing me – it was so overwhelming,” Mark says. “It takes over your mind, your body, your thought patterns. The worst struggle in my addiction was that I couldn’t kill that craving. However, because of the BR+ treatment, today the craving is gone.” And with a clear mind, a vision for helping others and “a series of small miracles,” Mark opened the beautiful 2-story treatment center in June. The new facility provides the same BR+ treatment that rescued Mark, administered by a team that includes a licensed physician, counselor, therapist and nurse. The staff is dedicated to helping each patient kick their addiction, find relief from psychological and emotional challenges, and begin living again. “Our goal at the Center is to treat patients with respect and compassion,” Mark says. He often peppers his conversation with the Center’s slogan, “C’mon, let us help you get your mind right!” The BR+ treatment involves the coordinated, integrated use of intravenous and oral nutritional supplements to help heal and restore the brain function that is often diminished in drug addicts and people suffering severe stress and depression. Delivered via IV infusion, BR+ has proven effective across a range of addictive substances, including alcohol, opiates, stimulants and combinations of these drugs. Side effects of BR+ are mild and can be easily controlled. No long-term side effects have been observed or reported. “BR+ provides essential biochemical and neurohormonal components needed for the successful treat-
ment of addictions, depression and stress disorders,” says Dr. David Cuccia, Medical Director at the Center. “We now have the right tool and the right process for effectively detoxing patients -minimizing their withdrawals and stopping the cravings for their drug of choice. Essentially, we give the body the nutrients it needs to restore normal cellular function.” The BR+ protocol centers on preventing, alleviating and/or removing the acute and chronic symptoms associated with addictions and stress-related disorders. BR+ is usually administered over a 10-day period and often completely rids patients of cravings and withdrawals. The treatment is based on a co-enzyme that occurs naturally in the body, and was isolated and proposed for use against alcohol and other addictions early in the last century. However, it has been largely overlooked and unused due to the lack of respect given to nutritional treatments and supplements at that time. Given the nature of addictions, BR+ is not a substitute for recovery – however, for many people it is the first step in helping shake the cravings and pain associated with withdrawal. Once the brain is restored to healthy function, the patient has the clarity of mind to be able to undertake recovery, stop compulsive behaviors and make mindful choices that are selfsupportive rather than self-destructive. In addition to treatment for addictions, the BR+ program has proven effective in alleviating depression and other symptoms related to stress. While the average addiction treatment lasts about 10 days, treatments for stress disorders usually last only 4-6 days with significant results. “Drugs and the depression associated with drug abuse were my worst enemy for 39 years of my life…. I used to live in sadness and depression -- I’d wake up that way,” Mark says. “And following treatment, it took me some time to real-
“Drugs and the depression associated with drug abuse were my worst enemy for 39 years of my life…. I used to live in sadness and depression -- I’ d wake up that way,” Mark says. “And following treatment, it took me some time to realize I didn’ t have that negative voice in my head anymore. I wasn’ t fighting with myself. It was gone.”
ize I didn’t have that negative voice in my head anymore. I wasn’t fighting with myself. It was gone.” The Center’s program includes individual, family and group therapy. Patients commit to follow-up care with an emphasis on psychological, social and spiritual healing. The underlying psychological issues that often lead to substance abuse must be resolved for true recovery. However, the Center’s program enables patients to take that first step, kicking their habits without excruciating withdrawal symptoms and clearing their minds in order to think clearly about their lives and actions. “It’s kind of like that old TV show ‘It Takes a Thief,’ where the government uses a thief to catch thieves because the thief knows the game,” Mark says. “Here at the Center, I feel like God is using me that way. When people come in and talk to me, they recognize I’ve been there. I was addicted, I was broken, I was depressed and scared -- just like them. They see some of themselves in me and they see where I am today because of God and this treatment. It gives them hope.” CONTACT US: 22532 Hwy 1088 Mandeville, La
While the vast majority of men and woman find it down right hard if not impossible to put in an hour or so workout into their day. Most would agree a seven minute workout would be much more manageable to fit into their busy schedule. Traditionally, individuals have been coached into doing 150 minutes per week of moderate aerobic exercises. That's 30 mins a day for 5 of the 7 days in the week. Then, three to four days of resistance training that includes 2-4 sets of 8-12 reps for each major muscle group. Although this protocol can be effective, it’s just not practicable in many cases. To address the limitations, professionals Brett Kilka and Chris Jordan at the Human Performance Institute, Division of Wellness and Prevention, Inc., in Orlando, FL recommend a high-intensity circuit training strategy (HICT) using body weight as resistance to their elite clientele strapped for time. The approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. According to Kilka and Jordan who were recently published in the American College of Sports Medicine’s Health & Fitness Journal, HICT training using body weight as resistance is an extremely effective and efficient way to lose excess body weight and body fat, decrease insulin resistance, improve VO2-max and increase muscular fitness. HICT is not a new concept, but it is gaining popularity as the pace of daily life escalates. The modern form of circuit-training was first developed in 1953. As advances in equipment were made, researchers expanded on the benefits of this highly efficient mode of exercise. Today, using body weight as resistance eliminates the need for specialized equipment or facilities, thereby, further reducing limitations. The authors provided a sample HICT program. Exercises are placed in an order that allows for opposing muscle groups to alternate between resting and working. If a particular exercise creates a significant increase in heart rate or intensity demand, the next exercise functions to decrease heart rate or intensity slightly. The objective of the program is to allow for a series of exercises to be performed in quick succession –using proper form and technique- at high intensity with minimal rest between exercises. When rest intervals are too long, the purpose of the high-intensity protocol is undermined, which is to create maximal exercise intensity in minimal time.
Perform each exercise for 30 seconds, with 10 seconds of rest between each exercise. The total time for the workout is 7 minutes. You can repeat this circuit 2 to 3 times.
4. Abdominal Crunch
2. Wall Sits
5. Step ups 1. Jumping Jacks
7. Triceps dips
(runnin in place)
HICT will reward you with numerous health benefits in record time. It might be a good idea to add free time to your schedule.
11.Push-up & Rotation
by kellyWALGAMOTTE model aliciaMegison
12. Side Plank
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