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mastHEAD cover

publisher

kellyWALGAMOTTE

editor

lanaWALGAMOTTE

marketing

October

scotANTHONY

2015

volume6 NUMBER 10

account executive gregFLORIDI

chief designer chrisTIBLIER

contributing writers mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH

Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi

Tid BITS

runnersCORNER

page 8

page 12

supplementREVIEW

page 20 Pets & Your Medicine Cabinet

by Dr. lizaLEDET, DVM

spiritualFITNESS

page 22 Running Fundamentals

page 12 Chiro Talk

by aaronPOTTS

by Dr. kristinSMITH

page 28 The Bitter Truth About Fructose by krisGUNNARS

page 17 Eggs What’s the Difference by krisGUNNARS

page 13

healthyEATS

by travisMANNY

Copyright 2015 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 metrofitness@live.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 Please include a phone number for verification (it will not be published).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 metrofitness@live.com.

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 14

page 10

page 6

page 18 9 Fitness Myths Exposed Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.

Cover: Trainer’s Choice

by Liz Maddox

INSPIRATIONALNOTES Inspiration is a profound feeling that precedes change. It’s like a window through which we may be able to see the life we could have. It can give us the ability to

page 15 areaRACES

kellyWALGAMOTTE publisher Like Metro Fitness Magazine on:

recognize that changing our life begins with changing the way we think, since our thoughts create our actions, and our actions create the life we could have.

For some, inspiration comes from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we can succeed at changing our habits, we can achieve our dreams—whether they are about feeling better, having more energy to do things with our loved ones, or even just performing better in sports, work or at school.

Once you are inspired to change, the key to success is in taking small steps each day. And when you find yourself reaching your first goal, you may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown

God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com

Read us online at: www.metrofitnessmag.com October 2015 www.metrofitnessmag.com 5

SIGNS OF BREAST CANCER

GARLIC AND ONIONS These odoriferous bulbs may not be the best thing before a good-night kiss, but garlic and onions have long been touted as immune boosters. In a double-blind study published in "Advances in Therapy," volunteers who received a daily garlic supplement were less likely to get a cold, and recovered faster if they became sick. Consequently, the placebo group recorded more sick days and had a significantly longer duration of symptoms. Allicin, the chemical compound that gives garlic its pungency, has been shown in studies to increase the body's ability to ward off bacteria and viruses. Helpful tips: Garlic and onions add incredible flavor to all of your dishes. Keep a small container of chopped garlic and onions in your fridge. Sauté a handful for your morning omelet or add it to your steak dinner. If you're bold, consume two raw garlic cloves per day to boost your immunity. If you're worried about garlic breath, eat an apple to neutralize lingering odors.

WHY WATER?

Breast cancer typically produces no symptoms when the tumor is small and most easily cured. Therefore, it is very important for women to follow recommended screening guidelines for detecting breast cancer at an early stage. When breast cancer has grown to a size that can be felt, the most common physical sign is a painless lump. Sometimes breast cancer can spread to underarm lymph nodes and cause a lump or swelling, even before the original breast tumor is large enough to be felt. Less common signs and symptoms include breast pain or heaviness; persistent changes to the breast, such as swelling, thickening, or redness of the breast’s skin; and nipple abnormalities such as spontaneous discharge (especially if bloody), erosion, inversion, or tenderness. It is important to note that pain (or lack thereof) does not indicate the presence or the absence of breast cancer. Any persistent abnormality in the breast should be evaluated by a physician as soon as possible.

Did you know, water is the second most popular beverage in the U.S. after soft drinks. Sugary sodas are a huge health hazard, upping the risk of obesity, stroke, and other heart problems. However, these dangers can be avoided if people choose to drink water, which doesn’t have negative side effects. So put the sugary stuff down and make water the number one drink of choice. The benefits really are endless, including but not limited to: Fluid balance, calorie control, muscle fuel, clearer skin, kidney function, productivity boost, fatique buster, hangover help, pain prevention, keeps things flowing, sickness fighter, and brain booster.

RAW VS COOKED VEGGIES A study published in The British Journal of Nutrition last year found that a group who followed a strict raw food diet had normal levels of vitamin A and relatively high levels of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene (a powerful antioxidant).

Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw. At least, that is, if they're boiled or steamed. Several studies conducted in recent years (at Harvard Medical School, among others) have linked high intake of lycopene with a lower risk of cancer and heart attacks. A January 2008 report in the Journal of Agriculture and Food Chemistry said that boiling and steaming better preserves antioxidants, particularly carotenoid, in carrots, zucchini and broccoli, than frying, though boiling was deemed the best. The bottom line is to eat your veggies and fruits no matter how they're prepared.

EXERCISE TO HELP FIGHT CANCER

6 www.metrofitnessmag.com October 2015

More than two dozen studies have shown that women who exercise have a 30 percent to 40 percent lower risk of breast cancer than their sedentary peers.

The female hormone estrogen seems to play a key role. Women with high estrogen levels in their blood have increased risk for breast cancer. Since exercise lowers blood estrogen, it helps lower a woman’s breast-cancer risk.

Exercise also reduces other cancer-growth factors such as

insulin. Even older women need to be concerned about estrogen, because after menopause the hormone is produced by fat cells.

Women who exercise have less fat and therefore produce less estrogen. With more than 150,000 new breast-cancer cases reported in the United States each year, preventing cancer through exercise is one of the best ways a woman can take charge of her health.

supplementREVIEW by: mikeMILLS Have Your Cake, and Eat it too!

The holidays have arrived and with them all

also

happens

to

be

one

of

the

most

the sugar filled deserts and treats that are loaded

dangerous. Aspartame is used in thousands of

with empty calories and leaves the feeling of being

products as a substitute to sugar, though con-

bloated. This year satisfy sugar cravings without

sumers would actually be better off eating smaller

the excess of calories by using all natural, sugar

amounts of regular sugar. Aspartame has been

free sweeteners when preparing tasty holiday

linked to possible causes for cancer, short term

snacks! With so many sugar substitutes available

memory loss, gastric problems, and neurological

these days, it can be difficult to choose the right

disorders. Sucralose is a artificial sweetener sold

one. Many so called “natural” sweeteners can

under the brand names Splenda . Though market-

actually do the body more harm than good and

ed as a “No calorie sweetener,” Splenda products

give diabetics a false sense of security when

that also include bulking agents contain 12.4% the

choosing a desert or beverage during the holidays.

calories of the same volume of sugar. Although the

Aspartame (NutraSweet) is one of the most

“nutritional facts” label on Splenda’s retail pack-

used artificial sweeteners in the world today. It

aging states that a single serving contains zero

calories, each individual, tear-open package contains 3.31 calories. Such labeling is approved in the U.S. because the FDA’s regulations permit a product to be labeled as “zero calories” if the “food contains less than 5 calories per reference amount customarily consumed and per labeled serving.” Because Splenda contains a relatively small amount of sucralose, little of which is metabolized, virtually all of Splenda’s caloric content derives from the highly fluffed dextrose or maltodextrin bulking agents that give Splenda its volume. Like other carbohydrates, dextrose and maltodextrin have 3.75 calories per gram.

Xylitol is all natural, not an artificial chemical like aspartame, sucralose, and splenda. It can be found in berries, fruit, vegetables, and mushrooms. Xylitol resembles sugar in consistency and taste, but has a third fewer calories and is a great sugar alternative for diabetics. Xylitol can be safely used as a sugar substitute in most sugar-free recipes.

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to read nutrition labels carefully to avoid ingesting harmful chemicals like Sucralose and Apsartame, and remember portion control is vital during the holidays.

With careful planning and preparation, one can truly have their cake and eat it too!

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.

runnersCORNER How to Training For a 5K Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself at the finish line on race day. A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eightto-10 week training program, running can lead to a lifetime of fitness.

Set attainable goals The length of a 5k is a relatively easy goal to reach as a novice runner, but it may also challenge the expert runner depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main goal is to reach the finish line. For your first race you should plan on enjoying the run and feeling good for having completed your goal.

Improve your heart and head Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training program includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness guidelines. Running can lead to a feeling of freedom and independence, and it is also one of the best ways to alleviate stress

dragon’sCORNER since it releases alpha waves in your brain,

JOINT HEALTH

leaving you relaxed and invigorated.

Take your time Depending on your training base, an eight-to-10 week program should be just enough time to have you running for the full

garyDRAGON It's well known that that nutrients in certain foods can boost immu-

and hips. Loss of excess body weight will help ease the strain on your

nity, improve heart health, and promote well-being. However, did you

joints. Adding resistance increases muscle strength around your joints

know that nutrition can play a role in bone and joint health as well?

and ligaments. You want to make sure you don't overdo anything and

30 minutes, which is the approximate time it

Joints serve an important function in the human body. Movement at the

hurt yourself.

will take you to complete your first 5k. Your

joints allows you to bend, reach, turn, and rotate. As an individual gets

Nutrition plays an important role in joint health. Eating a diet rich

first step should be a complete medical

older, more sedentary, and gains weight, arthritic changes can set in.

in nutrients contributes to bone strength. The consumption of dairy and

exam to make sure it is safe for you to begin

Joints begin to degenerate, resulting in pain and discomfort in daily life.

foods such as broccoli and kale facilitate calcium intake. Foods rich in

a running program. Begin with a walk/run

The best way to build strength and stability of the joints and the sur-

Vitamin C and antioxidants may contribute to immunity and joint health.

program four times per week for 20 to 30

rounding ligaments, muscles, and bones is through a combination of

Eat plenty of colorful fruits like oranges, berries, and melons to take in

minutes. If you have not previously been

exercise, healthy eating, and nutritional supplements. Exercise is one of

an excellent supply of both nutrients. Salmon is an excellent source of

involved in a walking program, it may be

the best ways to keep your joints healthy and improve well-being. On

calcium and omega-3 fatty acids. Omega-3 fats have several benefits,

best to start with an eight-day walking pro-

the other hand, sedentary individuals are at a higher risk for joint pain.

and may boost joint health, heart health and decrease pain and

gram routine before you're ready to begin

The less you move, the more stiff your joints will be, so it’s important

swelling. If you are suffering from joint pain, we can help you improve

running. Begin by walking for 20 minutes the

to move around.

your joint health. We will design simple, achievable goals and teach you

first four days, followed by walking for 30 minutes the last four days.

If you have no problems with this program, try running for two minutes and walking for four minutes five times consecutively for a total of 30 minutes. Do this routine three times per week until you feel comfort-

"Getting up and moving" can be as simple as going for a brisk walk

the right techniques to help you regain full function and resume the

or using the vacuum. If you work in an office, you can increase your

things you like doing. We don't want you to be limited with your daily

mobility by talking on the phone while standing up instead of sitting at

activities - not on our watch! If your joints hurt, it's time to talk to us

your desk. You can also stand up and stretch at regular intervals.

and get you BACK INTO ACTION.

The weight of your body is supported by your lower back, knees,

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.

able. Each week as you are ready add one minute to the running time and subtract one minute from the walking time. Increase each

healthyEATS

week until you are running comfortably for the full 30 minutes.

Paleo Chicken “Tortilla” Soup

Be smart and safe Now that you can run for 30 minutes, do not concern yourself with pace or distance. Gradual training is the key to longterm success and rest time is just as important as the time you spend training.

Be sure to have proper running shoes that suit your individual needs, and be aware of the surface you are running on as well. The best running surface is a track. If you do not have access to a track, asphalt is better than concrete, and dirt or silt alongside the road is even better.

Beginning a running program may

robHOWELL Making Chicken tortilla soup is one of my favorite comfort foods and now you can make it healthier! This is a very easy recipe that only requires on large pot or Dutch oven. This had all the flavors of traditional tortilla soup but with out the tortilla. You can make this dish as spicy or not as spicy by adding or taking away the jalapenos. This recipe is loaded with great vegetable that give it a lot of flavor. If you don’t want to make it Paleo you can add some Greek yogurt, low fat cheese, and baked tortilla chips and it will still keep in line with healthy eating.

community, and boosts your self-esteem while also allowing you to appreciate the outdoors. From the novice to the expert runner, a local 5k race is a great way to get in shape and improve your sense of health and well-being.

2lbs of boneless chicken breasts or thighs cut into strips 2 14oz can of mild Rotel (or spicy) 1 med/large Vandalia onion diced 2 cups of shredded carrots 2-3 jalapeños seeded and diced 3-4 ribs celery diced 4 cloves of garlic crushed and chopped 2 tsp tomato paste

improve your entire life as it strengthens your cardiovascular system, ties you to your

Ingredients:

To Make: In a Dutch or large pot at the olive oil and then add the onion, garlic, jalapeno and season with salt and pepper. Cook those ingredients until soft. Next add the broth and add the remaining ingredients. Cook for about 1 ½ to 2 hours on a low simmer until the chicken can be shredded up with a fork. Garnish with the fresh cilantro an avocado and enjoy!

1 ½ tsp cumin ½-1 tsp Ancho chili powder or regular chili powder ½ tsp chipotle pepper powder (spicy) 1-2 tsp olive oil Salt and pepper to taste Cilantro and Avocado to garnish

Taking a break! by: dr kristinSMITH

by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net

Could the way you drive be causing your problem?

The other day, I was asked by a sweet lady (“Hi Miss Jenny!) if the way we drive could affect the way a person's spine feels. So many times, it's the things we do on a regular basis that create the health issues we have. This is why I like to ask patients what positions they sleep in, how their desk may be set up, and even how they sit in their car. Doing these actions in an improper position can result in a repetitive stress injury. Since so many of us commute to work, that long drive in a less than optimal position can cause or compound existing conditions. Here are a few ways to make sure you're set up properly to avoid repetitive stress issues during your commute.

Adjust the seat height so you have a good view out the windshield but avoid hitting the steering wheel with your thighs. Check that your feet can depress all the foot pedals without your back coming away from the seat back or move your seat closer to the steering wheel.

Your knees should be slightly bent. Locking your knees can cause reduced circulation.

Recline the back of your seat so your shoulders are behind your hips maintaining an upright, relaxed posture. Many car seat designs force rounded back posture. To support the natural curvature of your spine, invest in a thin lumbar cushion or full backrest to reduce rounded shoulders and back postures. Set your seat height and seat angle to support your bottom and thighs evenly to prevent uneven, circulation-restricting pressure points on your glutes and thighs. Your legs and pelvis should have ample ability to move and shift position without detracting from your driving. Hold the steering wheel with your hands at the nine and three o’clock positions, rather that at ten and two o’clock, leaving your arms and shoulders in a relaxed and healthful position. Your wrists should be in a relaxed, neutral position, not flexed or extended. Holding a steering wheel in awkward postures or too tightly can give rise to carpal tunnel syndrome. Adjust your mirrors so that you can see without excessive twisting or turning of your neck.

All of these can applied no matter what size you may be or how big or small your car is.

Today's cars are designed to fit nearly everyone. Next time you get in your car for that long commute, pay attention to the way you sit. Make the needed adjustments and prevent problems before they start. If you have any further questions or concerns, please give us a call. We'd be glad to help!

Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303

There's at least one thing physical, mental, emo- motivate what we do; and reasons and motivations tional, and spiritual fitness all have in common: the

are so important to all areas of well-being! Think

need for a well-timed getaway, a break, a change in

about it, if you have a good reason for doing what you do, it stands to reason

scenery, a vacation! As I

you will do what you do

sit on the beach listening to the roar of the waves and feeling the sea

breeze

blowing

against my face, it is very clear to me just how much this break was needed! Why? Time

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

(Matthew 11:28-30 NIV)

off or time away does

with much greater passion. And people who live their life with passion are the ones who are more highly motivated to achieve great things, and they usually do! So where did these

so many helpful things. It helps us to rest. It helps us

lofty ideas come from? Did I mention that I'm sitting

to get perspective. It helps us to focus or to re-focus.

by the ocean watching the waves roll in? And spiritu-

It helps us to see more clearly the things in life that

ally speaking, words can't describe to you how bene-

really matter. It helps us to reflect on why we do

ficial this getaway has been for me. It's as if the

what we do. Whether it's our fitness goals, or our life

words of Christ have come true for me today.

goals, it is so beneficial to examine the reasons that

Area Races

Schedule October 2: Elmwood Twilight Run-Walk

October 24: Race for the Cure

6:30 pm, 5K & 1 Mile, Elmwood Fitness Center, Harahan Info: www.NOLArunning.com or call 504-468-1488

8:00 am, 1 mile and 5K, City Park, New Orleans Info: www.KomenNewOrleans.org or call 504-455-7310

October 10: UNCF Fund Run/Walk

October 31: Jazz Half & 5K New Orleans

8:30 am, 5K Run/Walk, Audubon Park-Riverview New Orleans Info: www.NOLArunning.com or call 504-581-3794

7:00 am, Half-Marathon & 5K, New Orleans Info: www.JazzHalf.com or call 504-896-9375

October 16: FBCS 5K Run For Education

Saturday, October 31st Starting time: 11:59 p.m.

14 & 7 miles 50races.com

Runners start 9:15 am Walkers start 10 am For more info call 985-643-3725

October 17: Rock the Road Race 8:30 am, 10K, 5K & 1 mile fun run Northshore Harbor Center Info: www.itsyourrace.com

October 17: I Pink I Can Fun Run/Walk 8am, 2 Mile West Jefferson Medical Center www.wjmc.org/funrun<http://www.wj mc.org/funrun 504-348-0055

October 31: Q50 Midnight Race

November 14: Middendorf's Manchac Run/Walk 8:00 am 10 Mile, 10K, 5K Info: www.NOLArunning.com or call 504-468-1488

December 5th: Q50 Races Duathlon Starting time: 8:30 a.m.

2 mile run, 10 mile bike and 2 mile run 50races.com

by: LizMADDOx

A greater focus on health and active lifestyles has owner Mike Mills really excited about the future of Trainer’s Choice. The Slidell store made its reputation by offering top quality, custom-formulated supplements, vitamins, and nutritional products always at affordable prices.

Trainer’s Choice Store is located for the last six years next to Cross Gates Family Fitness at 1321 Gause (the former location of Slidell Athletic Club). But now, these TC products are easier to find because they are available at your local Rouse’s Grocery Store.

“It’s a perfect fit.” Mills says, “Rouse’s is a locally owned Louisiana based grocery with 44 locations from Lafayette, Louisiana to Orange Beach, Alabama. Their motto is to shop local, and that’s what Trainer’s Choice is all about: locally owned, made and sold!”

The products are now available in many locations such as all three of the Cross Gates locations, Fit Blendz Nutrition Cafe in Baton Rouge, Fred Zoller’s Lean Training Studio, Prestige Fitness Club in Diamondhead, and on Amazon. In fact, the Trainer’s Choice products are Amazon Prime Member products with a two-day, no shipping fees guarantee.

Trainer’s Choice has over 35 different products under its label. These products are all custom formulas designed by certified personal trainers to help people reach their goals of getting healthy, losing weight, or gaining strength. Mills says the best received products are the “He Workout” and “She Workout.”

These unique gender specific pre-workout, energy formulas are all natural and sugar-free. They are delicious flavors; the two most popular are the orange creamsicle and the red, white, and blue popsicle.

Sweetened with Stevia, they fit well into any dietary plan and are diabetic friendly.

In addition to the He and She Workout products, Rouse’s also sells the Trainer’s Choice protein powders, vitamin packs and cleansers.

Within the next six months, Mills will be adding new products to the line such as post-workout, gender specific formulas. The protein formulas are designed to promote female and male post-workout rebuilding and recovery. “It takes time,” Mills says, “We need about 6 months to test and retest the formula to get it exactly right. Our products are all custom designed, and before anything is available on the shelves, we at Trainer’s choice want to make sure it’s a superior product.”

By the end of 2016, Mills hopes to have over 50 products available for people who want better health.

Mills, together with his partners Bob Thirstrup and Greg Ducre, has been focused on getting the word out about his products. He’s been doing demos at Rouse’s Stores and at all different health and wellness shows across the Gulf states. n so hn Jo n This personal touch is the best way to Johnatha e ever used!

BEST Pre-Workout I hav educate his customers about the value of "HE-Workout is by far the and rkouts and focus during my wo has h It gives me great energy ngt stre Trainer’s Choice products and exactly don't crash afterward. My what I like best is that I what’s the best choice for them. Mike ! ng it too really increased while usi Mills doesn’t want to lose that personal connection with his customers, even Jill Chighizola SHE-Workout is that I can use it when his dream of a national coast-tout "What I like the most abo whether I am st, boo rgy ene an coast Trainer’s Choice is a reality. for day anytime throughout the " or ers "jitt the me e giv t sn' doe The next time you’re shopping in working out or not and it helped me olism boosters has really tab me ed add e Th Rouse’s, check out the Organic or s". "shake urally tes AMAZING and is nat tas it s plu n, lea and e get ton Healthy Foods section of the store. !" ich sweetened with stevia, wh

I LOVE

That’s where you’ll find the Trainer’s Choice products and maybe you’ll be lucky enough to find Mike Mills there too. Trainer’s Choice is also on Facebook, Twitter and Instagram. They have a website at TrainersChoiceStores.com. But if you’re interested in carrying Trainer’s Choice brand products, and would like a free sample demo at your business, gym, or health club, contact Mills directly at TrainersChoice@yahoo.com Trainer’s Choice is Located next to Cross Gates on Gause

1321 Gause Blvd Slidell, La 70458 (985) 641-6696

October 2015 www.metrofitnessmag.com 15

October 2015 www.metrofitnessmag.comâ&#x20AC;&#x2C6; 17

18â&#x20AC;&#x2C6;www.metrofitnessmag.com October 2015

October 2015 www.metrofitnessmag.comâ&#x20AC;&#x2C6; 19

Pets & Your Medicine Cabinet While there are many similarities in the organ systems between dogs humans, there are significant differences in how they process certain drugs and medications.

They are NOT small humans and some every day drugs that we do not think twice about taking, can be deadly to your pets even at what might seem like a small dose.

signs like seizures and coma.

We aggressively treated the puppy with fluids, charcoal to absorb any remaining drug, and stomach protectants like Pepcid to prevent any gastric ulcers. He did have a mild increase in his kidney values and we kept him in the hospital on fluids for two days. He stopped vomiting and quickly responded to his fluid therapy. He was sent home eating and feeling great with his kidney values back to normal.

by: Dr. Liza Ledet, DVM Mandeville Animal Hospital Last week, my receptionist came to me with

You should always consult with your veteri-

tions.

a question about a client who was on the phone

I mentioned to the owner

needing advice. The day before I had seen the

the puppy may be sore where

puppy for vaccina-

the vaccines were given and he

You m ay be able to ease your pet's sym ptom s at hom e w ith a few com m on household m edications:

may even be lethargic for 24 hours or so.

We instructed the owner to call with any concerns and that she could try a cool compress over the injection sites if necessary.

The owner did in fact feel the puppy was very sore, and instead of calling our hospital to find out what to do, she gave the 5 pound puppy a

200mg

Ibuprofen.

Ibuprofen is not a pain reliever of choice for dogs because there are safer veterinary

narian before giving your pet any medications

designed options, however, it does have

what were not prescribed for that specific pet. If

a recommended dose. The 200mg tablet

you find your pet ill after hours, there are 24

was over 20 times the recommended

hour emergency clinics in all metro areas and

dose for a dog that size.

only a phone call away no matter where you live.

The puppy was vomiting uncontrol-

Do not take it upon yourself to give your pet your

lably. We told the owner to bring him

medications as it may cause more harm than

in

immediately

for

treatment.

Ibuprofen toxicity is dose related- at

Dr. Liza Ledet, DVM

lower toxic doses it causes vomiting,

Mandeville Animal Hospital

diarrhea, possibly stomach ulcers,

www.mandevilleah.com

then it can damage the kidneys, and

info@mandevilleah.com

at highest amounts cause neurologic

20 www.metrofitnessmag.com October 2015

(985)377=0800

“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”

good. If your pet has been ill with persistent symptoms, it is best to bring your pet to your veterinarian.

Sometimes they are sicker than how they appear and immediate treatment may save your pet discomfort and save money.

them.

Over-the-counter medications to NEVER give to cats- Aspirin, Acetaminophen (Tylenol), Ibuprofen (Advil, Motrin), Pepto Bismol, and Kaopectate.

This article is not meant to diagnose or treat

Pounds matter...almost all veterinary med-

any animal or medical condition. Always consult

ications are dosed based upon the patients

your veterinarian before administering any med-

weight. We must be very cautious especially in

ication to your pet. If your pet is having any per-

our tiniest pets. Cats are even more sensitive to

sistent symptoms, you should bring your pet to

certain drugs, especially medications like Tylenol

your veterinarian's office.

and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle

Carbohydrate

Loading for Peak

Performance by marisLEE

What? Why? and How? PART II Sorry for the suspense by making my last article at least more than one part. The logistics of time and space and TMI made it more reasonable to break up or segment such a very important and involved process! Remember our goal is to perform better.

Now back to the text!

Last time I left off by setting baseline parameters for carbohydrate loading goals. During the Wednesday and Thursday load phase, aim for 10 grams per pound of body weight. Example: 150pound athlete x 10 = 1500 grams during the first two days of loading. Again, this is only a baseline. Trust me, I have seen this parameter double. I personally supervised and witnessed a 150pound athlete load 3,000 grams of carbs during this time frame.

That’s roughly 12,000 calories of carbs. WOW!!!

I say just go where the metabolism leads. With this fact in mind, whatever an athlete can comfortably tolerate in carb consumption on Wednesday, say 1000 grams total, for the first load day.

On Thursday, we should aim for 50-75% of the previous load day, total. Since we had 1000 grams on Wednesday our total for Thursday should be 500-750 grams total. We should load carbs at 2-4-hour intervals of 6-8 total intakes per day.

This brings us to Friday and Saturday. Friday is a day for digestion, assimilation, and absorption. Slow down the carbs and reintroduce protein into the diet. Oh, by the way, as for protein intake on Wednesday and Thursday--you don’t need it—except for pre-bedtime aminos (whole different article). We don’t want carbs competing with protein for absorption during the load phase.

Proteins such as egg whites, amino acids, chicken or lean meat combined with fruits such as apple, cantaloupe, and raisins are excellent choices of foods for Friday. The simple carbs through fruit will allow for quick energy and allow the body to keep the stored glycogen from being used.

One more thing, DO NOT TRAIN ON WEDNESDAY, THURSDAY, AND FRIDAY. Next time, I promise to focus in on Saturday (competition day) and tie up any loose ends! Don’t quote me on that.

Maris Lee

Fitness Connection 4426 Trenton St, Metairie, LA 70006 (504) 885-7855

fitnessconnection.net

22 www.metrofitnessmag.com October 2015

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Added sugar (sucrose) and high fructose corn syrup are about half fructose, half glucose. Sugar is broken down into these two simple sugars in the digestive tract, before it hits the bloodstream.

Whereas glucose is found in every cell on the planet and is a necessary part of life, the same can not be said about fructose. The liver is the only organ that can metabolize fructose in any significant amount.

When we eat small amounts of it, or we’ve just finished a workout, the fructose will be used to make glycogen (stored glucose) in the liver. However… if we didn’t just finish a workout, or we are eating large amounts at a time (like a bottle of soda or a few scoops of ice cream) then the fructose will be turned into fat.

When this happens, some of the fat can lodge in the liver, leading to nonalcoholic fatty liver disease. This process also leads to something called insulin resistance in the liver, meaning that the liver stops “seeing” insulin in the blood.

When that happens, the body starts producing even more insulin. It has been shown in controlled metabolic studies in humans, that consuming large amounts of fructose can lead to insulin resistance and chronically elevated insulin levels, as well as problems with cholesterol, triglycerides and blood sugars.

Insulin resistance is a key feature of metabolic syndrome, a cluster of symptoms believed to cause type II diabetes, obesity and heart disease. This alone can explain how fructose, more than any other nutrient, may be a leading cause of some of the biggest health problems in the world.

Leptin is a hormone that is secreted by fat cells. The bigger the fat cells, the more leptin they secrete into the bloodstream. When this happens, the leptin is supposed to function as a signal, telling the brain that the fat cells have plenty of energy. When leptin works as it is supposed to, it tells the brain that we don’t need to eat and that we can burn energy at a normal rate.

Leptin is a hormone that is crucial for the regulation of long-term energy balance.

One of the problems in obesity is that the fat cells are packed with fat… and they do, in fact, secrete a whole bunch of leptin into the bloodstream. However, the brain doesn’t “see” the leptin, a condition known as leptin resistance. This is common in obese individuals and is central to the study of obesity. According to a study by Dr. Robert Lustig, a pediatric nevroendocrinologist, high insulin levels can block the action of leptin in the brain, and there are some studies to support this. If this is true, then it could explain how insulin resistance and elevated insulin levels lead to leptin resistance and therefore obesity.

Studies also show that having elevated triglycerides in the blood can block leptin from getting to the brain. Fructose is one of the key drivers of elevated triglycerides. Of course, the way the brain regulates energy balance is extremely complicated and not all scientists agree that this is what happens. But it is an interesting hypothesis that seems to make sense on the surface.

24 www.metrofitnessmag.com October 2015

by: krisGUNNARS

I totally agree that fructose from added sugars is harmful. However, the same does NOT apply to the fructose from fruit. As with everything else in nutrition, this depends completely on the dosage and context.

When people who don’t exercise and eat a Western diet (the majority of people) consume large amounts of fructose from added sugar, this can be a complete disaster… leading to metabolic syndrome and all sorts of horrible diseases. If anything, excessive amounts of fructose from added sugars may be the single most damaging aspect of the modern diet.

However… fruits (that also contain fructose) will NOT have the same effect. Fruits have lots of water, fiber and a low energy density. They take a while to chew and make you feel full very fast. It is almost impossible to overeat fructose by eating fruit. In fact, most people would probably see major health benefits by eating some fruit instead of some of the other junk in the Western diet.

The only reason I can think of to avoid fruit is if you have some sort of intolerance, or you’re on a very low-carb, ketogenic diet. Dr. Lustig agrees that fruit is healthy despite the small amounts of fructose, but the problem is that he doesn’t always make it clear, which detracts from his message and makes people defensive. So… fructose from added sugars is bad, but it does NOT have the same effect if you’re getting it from real foods like fruits.

Kris Gunnars: www.authoritynutritiion.com

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