December 2015

December 2015

Page 22

Vitamin D Deficiency signs of Vitamin D

deficiency and tips to how to avoid it

Page 24

Hey, What Should I Eat? fitness experts reply

with healthy answers to the basic question

Page 18

Growth, Growth, and Growth ! the story behind the wildly successful Crossfit Mandeville

THIS ISSUE’S COVER FEATURE

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mast HEAD mast HEAD HEAD mast mastHEAD cover cover cover

publisher publisher publisher kellyWALGAMOTTE

Page 22

kellyWALGAMOTTE kellyWALGAMOTTE publisher

Page 24

Vitamin D Deficiency signs of Vitamin D

KellyWALGAMOTTE

deficiency and tips to how to avoid it

editor editor editor lanaWALGAMOTTE editor

December 2015

Hey, What Should I Eat? fitness experts reply

with healthy answers to the basic question

Page 18

Growth, Growth, and Growth! the story behind the wildly successful Crossfit Mandeville

THIS ISSUE’S COVER FEATURE

lanaWALGAMOTTE lanaWALGAMOTTE

LanaWALGAMOTTE

2015 2015 2015 2015

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October December October October 6 NUMBER volume 12 NUMBER 10 volume6 NUMBER 10 NUMBER 10

Scot ANTHONY scotANTHONY

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

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chief contributing writers chief chiefdesigner designer designer

chrisTIBLIER Gary DRAGON chrisTIBLIER chrisTIBLIER ChrisGUNNERS LizaLEDET MarisLEE MikeMILLS mikeMILLS Daniel REDWOOD mikeMILLS mikeMILLS Chip WESTLEY melissaBRELAND

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page 10 page 9 6 page page 710 page page10 page page66 runnersCORNER Tid BITS healthy EATS area RACES runnersCORNER runnersCORNER Tid BITS Tid BITS page page 8 page12 9 page page88 page page12 12 supplementREVIEW spiritualFITNESS supplement REVIEW dragon’s CORNER supplementREVIEW supplementREVIEW spiritualFITNESS spiritualFITNESS page page 7 page 812CORNER Chiro Talk runners spiritualFITNESS page page12 12 Chiro ChiroTalk Talk

by Dr. kristinSMITH

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by Dr. kristinSMITH kristinSMITH

Growth, Growth, and Growth, Cover: Trainer’s Choice

by Lisa Maddox. Read more Cover: Trainer’s Choice Cover: Trainer’s Choice

by Liz Maddox on our cover subject on page

by Liz Maddox

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Page 14 18. Photos by Bach Images.

Page 14 Page 14

page 20 Pets & Your Medicine Cabinet page 14 Core Power page page20 20 Pets Pets&& Your YourMedicine MedicineCabinet Cabinet

by Dr. lizaLEDET, DVM

by Dr.

by Dr. by ChipWESTLEY lizaLEDET, DVM lizaLEDET, DVM page 22 16 Running Pet Health page Fundamentals page page22 22 Running Running Fundamentals Fundamentals

by LizaLEDET by aaronPOTTS by aaronPOTTS by aaronPOTTS

page DoesWhat’s Post-Exercise Soreness page 12 17 Eggs the Difference page page17 17 = Eggs Eggs What’s What’s the the Difference Difference Muscle Development? by krisGUNNARS by krisGUNNARS by krisGUNNARS

page Hey,Bitter WhatTruth Should I Eat? page 24 28 The About Fructose page page28 28 The ThebyBitter Bitter Truth Truth About About Fructose Fructose DanielREDWOOD by krisGUNNARS by bykrisGUNNARS krisGUNNARS

page and Carbs page13 18 Holidays, 9 Fitness Parties, Myths Exposed page page18 18 99Fitness FitnessMyths MythsExposed Exposed by MarisLEE by travisMANNY by travisMANNY by travisMANNY

page a Weight 15 Loss Food page 26 13 Eggs Arepage page page 15 15 page page13 13 by KrisGUNNERS areaRACES healthyEATS RACES area areaRACES healthyEATS healthyEATS

NOTES INSPIRATIONAL Inspirational NOTES NOTES NOTES INSPIRATIONAL INSPIRATIONAL

kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher Like Metro Fitness

Inspiration is a profound feeling that precedes change. It’s like a window through Like LikeMetro MetroFitness Fitness Magazine on: The story goesisisthat some timefeeling ago, a man be something inside?

The little girl lookedthrough up Inspiration Inspiration aaprofound profound feeling that thatprecedes precedes change. change.

It’s It’s like like aawindow window through Magazine Magazine on: on: which we may be able to see the life we could have.

It can give us the ability to punished his 3-year-old daughter for wasting at him with tears in her eyes and cried, “Oh, Like Metro Fitness Magazine which whichwe wemay maybe beable abletotosee seethe thelife lifewe wecould couldhave. have.ItItcan cangive giveususthe theability abilitytoto a roll of gold wrapping paper.

Money was Daddy, it’s not empty at all.

I blew kisses into recognize that changing our life begins with changing the way we think, since our on recognize recognize thatchanging changing our our life lifebegins beginswith withbox. changing changing the way way we wethink, think,since sinceour our tight and hethat became infuriated when the the They’rethe all for you.” thoughts create our actions, and our actions create the life we could have.

Thecreate father put have. his arms child tried to decorate aactions, box to put under thoughts thoughts create create our our actions, and and our ouractions actions createwas the thecrushed. life lifewe weHe could could have.

For some, inspiration comes from experiencing a connection oceans, rivers, and forests. Immersing ourselves within our environthe Christmas tree. Nevertheless, the little around his little girl, andto henature—the begged for her For For some, some,the inspiration inspiration comesthe from from experiencing experiencing aaconnection connectiontotonature—the nature—theoceans, oceans,In rivers, rivers, and and forests. forests.

Immersing Immersing ourselves ourselves within within our ourenvironenvirona very real sense, each one of us, as humans beings, girl brought to hercomes father next forgiveness. ment can be agift powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we can succeed at changing our havefrom beenthe given a gold filled with uncondimorning andbe said, “This is for and you, Only shortto time later, anFor accident tookitthe ment mentcan can be aapowerful powerful andDaddy.” joyful joyfulfeeling feeling we wealong long tosustain. sustain.

Forothers, others, itmay maycome come from the belief belief that thatifcontainer ifwe wecan cansucceed succeed atatchanging changing our our habits, we was canembarrassed achieve ourbydreams—whether they areIt about feeling better, more energy to do things with our loved ones, or even just The man his earlier life of the child. isabout also told that her fatherhaving love and kisses...

Jesus, ourones, children, family habits, habits,we wecan canachieve achieveour ourdreams—whether dreams—whetherthey theyare areabout feeling feelingbetter, better,having havingtional more moreenergy energy totodo dothings thingsfrom with withour ourloved loved ones, ororeven even just just kept that gold box by his bed for many years overreaction, but his anger flared work again when performing better in sports, or at school. members, and friends. There is simply no other posperforming performing better better in insports, sports, work work ororatatschool. school. he found out the box was empty.

He yelled and, whenever he was discouraged, he would 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 session, anyone could hold, more precious than this. take an imaginary kiss and remember at her, stating, “Don’t you know, when you Once Once you youare are inspired inspired totochange, change, the thekey key totoout success success isisinintaking taking small small steps stepseach eachday. day.And Andwhen whenyou youfind findyourself yourselfreaching reachingyour yourfirst firstgoal, goal,you 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 !

Merry Christmas give someone a present, there is supposed to the love of the child who had put it there. may maywant wanttotoslow slowdown downfor foraamoment momenttotoenjoy enjoywhat whatyou youhave haveaccomplished. accomplished.That Thatisisbecause becauseone oneofoflife's life'sgreatest greatestpleasures pleasuresisisininachieving achievingaa goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown goal. goal.By Bytaking takingthe thetime timetotosimply simplyexperience experiencejoy, joy,you youmay maydiscover discoverthe thesource sourceofofinspiration inspirationfor foryour yournext nextchallenge! challenge!- -Author AuthorUnknown Unknown

God Bless, God Bless,

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

(985) (985)778-6171 778-6171••metrofitness@live.com metrofitness@live.com

4 ∙

metrofitnessmag.com

∙ December 2015

Read us online Readat: us online at: Read Read us us online online at: at: www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com October 2015 www.metrofitnessmag.com 5 www.metrofitnessmag.com 55 October October2015 2015 www.metrofitnessmag.com

TID BITS

TO EAT LESS, EAT MORE

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it’s more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. “Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs.” Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. “They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall,” she says.

VS

PREVENT ILLNESS: DITCH THE ANTIBACTERIAL SOAP

GARLIC, A POWERHOUSE OF HEALING!

“Garlic and fellow members of the Allium family slow the development of cancer both through their protective action against the damage caused by carcinogenic substances and their ability to prevent cancer cell growth. The molecules responsible for these anti-cancer effects are released when the vegetables are crushed, chopped, or chewed. Freshly crushed garlic is by far the best source of anti-cancer compound and should be preferred over supplements.” (taken from FOODS THAT FIGHT CANCER by Richard Beliveau and Denis Gingras), Aside from fighting cancer, this powerhouse, has been used throughout the world for thousands of years to treat atherosclerosis, coughs, dandruff, diarrhea, diphtheria, dysentery, earache, hypertension, hysteria, toothache, vaginitis, and many other conditions.

Garlic is an excellent source of vitamin B6. A very good source of manganese, selenium and vitamin C. It is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper. What would we do without garlic!

HANDWRITE NOTES TO BOOST YOUR BRAINPOWER

Typing notes enables you to jot down more material, but you’re more likely to remember those notes if you handwrite them, according to research from Indiana University. To learn something means you have processed it. And when you take handwritten notes you ‘process’ or learn more information. You begin the learning process as you listen to the lecture. Plus, since you look at the page on which you are writing, you naturally review the material and reinforce the information you’ve already processed.

Reaching for the soap bottle labeled “antibacterial” won’t necessarily reduce your risk of getting sick or passing illness to others—in fact, there is no evidence that antibacterial soaps are more effective than regular ones.

What’s more, long-term exposure to some ingredients in these products, such as triclosan, may pose health risks like bacterial resistance or hormonal effects, according to a 2013 FDA statement. More research on the effects of triclosan is needed, and in the meantime, the FDA is working toward requiring manufacturers to prove their products are safe for long-term use—and the state of Minnesota has banned triclosan-containing products altogether, which goes into full effect in 2017.

DITCH DIET SODA TO LOSE WEIGHT

You should ditch all soda, including diet. Research from the Johns Hopkins Bloomberg School of Public Health revealed that overweight and obese adults who drank diet beverages ate more calories from food than those who drank regular soda. Additionally, a University of Texas study found that diet soda drinkers had a 70% greater increase in waist circumference than non-drinkers over the course of about 10 years. In addition, many people think ‘low-fat,’ ‘low-sugar,’ or ‘light’ means fewer calories, but that’s not always true.

Typically when manufacturers cut something out and the end result tastes just as good, they’ve added something like additional sugar.

6 ∙

∙ December 2015

Chemicals added to antibacterial soaps, such as triclosan, are listed on the Drug Facts label.

Area Races Schedule December 12th Laketown Run 10 Mile & 5K Walk/Run Kenner, LA NolaRunning.com

December 19th Ole Man River Half Marathon & 5K Gretna. LA NolaRunning.com

December 12th Reindeer Run & Romp 1 Mile Fun Run 1/2 Mile Egg Nog Jog Downtown, NOLA DowntownNola.com/holidays

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

e thing physical, mental, emo-

tness all have in common: the

getaway, a break, a change in

by: Larry Dr. Larry T. McEwen by: Dr. T. McEwan Senior Pastor are so important to all areas Think by: of Dr.well-being!

Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net

motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net

do, it stands to reason

I

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Working out regularly will help you stay “with it.” A December 2014 study published in Psychonomic Bulletin &expert Review concluded that also ge ner, ner t allenge ch expert runner as but the achallenge novice it may expert the runner runner, also challenge expert but the runner it may the expert runner also challenge runner runner the expert runner the evidence iswhen insurmountable that regular ward eed nly ve hen d ows le move program forward you when and only to succeed that forward move when allows only andforward you move only to forward succeed when only only and when move when forward only when exercise helps defeat age-related mental ember burnout o Remember imits. not push or that injury, your Remember limits. do not Remember push yourthat limits. our that ain main your main your that main your that main your yourRemember main main that yourdemain cline, particularly functions likefortask switching, g completd aving feeling hould ing etgood for the plan run having completfor on and good enjoying feeling having completfor the good run having completforand having feeling completcompletgood having completselective attention, and working memory.

4. RUNNING REDUCES YOUR RISK OF CANCER

A une. ning ar diovascular m and roregular training in keeps proA tune. regular your system training cardiovascular proA in regular tune. training Aproregular system training training proin tune.proAproregular training pro-

Maybe running doesn’t cure cancer, but there’s ek, oithin five which times falls per within week, which fallsfitness vascular cardiovascular r ess asic fitness cardiovascular basic fitness basic fitness cardiovascular basic fitness fitness cardiovascular fitness plenty ofcardiovascular proof thatwithin it helps prevent it. A est ays d alleviate te ess the independence, it isstress ways also to best one alleviate to of stress ways and the alleviate it best is also to stress ways one alleviate to of alleviate stress the best stress stress ways to alleviate stress vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers. What’s more, if you already have cancer, running can improve your quality of life while you’re undergoing chemotherapy.

ficial this getaway has

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

words of Christ have com

goals, it is so beneficial to examine the reasons that

dragon’sCORNER JOINT HEALTH Exercise: Your Best Holiday Gift

robHOWELL

NER

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

garyDRAGON

by: dr kristinSMITH

The average American gains 5 or more pounds during the holiday season, which makes it important to follow a structured exercise program as quickly as possible during or after the holidays. Physical activity is the best way to prevent or combat obesity, diabetes, and other health problems.

According to the Centers for Disease Control and Prevention (CDC), 68% of adults in the United States of America are overweight or obese. In fact, if there was a pill that could solve most ailments - high blood pressure, diabetes, heart disease, obesity, it would, quite simply, be called: EXERCISE.

Do you have a hard time getting regular physical activity?

There's at least one thing physical, mental, Our team has several suggestions to help you and your family incorporate physical activities into your daily lives: Dr. Kristin

tional, and spiritual fitness all have in commo

Smith

• Plan weekend family LifeCare activities,Family like football, bicycling, tennis, orneed bowling. for a well-timed getaway, a break, a cha Wellness hiking, & • Don’t have a gym membership?

Chiropractic It’s all right. You don’t need fancy equipment to be active. scenery, a vacation! As I (985) 774-9303 Walking is great exercise.

Weights can be easily improvised, using water or detergent bottles filled with sand or water.

• Positive rewards work great for you and your children. sit on the beach listen“Come to me New clothes, a new basketball, or an evening of roller-skating are great ideas for encouraging activity. ing to the roar of the • Be your child’s “exercise buddy”. It’s also great “bonding” time! burdened, and I w and commercials), feeling the • Parents and children can do exercises while watching television, (or waves at least during upon you and le such as sit-ups, push-ups, or running in place.

supple

Maris Lee Have Ysea Fitness Connection

breeze

blowing

and humble in hea

against face, it is with your As your physical therapists, we have an extensive knowledge of pre-existing ailmentsmy and their interaction your souls. For 4426 Metairie, LA of 70006 exercise program. We help youTrenton establishSt, life-long patterns physical activity. If you or your loved one is overweight, very clear to me just is light.” or obese, we can come (504) up with885-7855 a safe program that helps with weight loss, reduces accompanying joint pain, restores fitnessconnection.net how much this break flexibility, and increases strength and cardiovascular endurance. was needed! Why? Time

Not sure where to start with your exercise plan? Give us a call at Action Physical Therapy today to get you started with offareorthetime away a structured exercise program. Your body deserves it! Exercise and wellness BIGGEST gifts does you can give yourself this holiday season. so many helpful things. It helps us to rest. It he

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

It helps us to see more clearly the things in lif really matter. It helps us to reflect on why

healthyEATS

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

Autumn Soup

goals, it is so beneficial to examine the reason

This savory, hearty, high fiber, low cholesterol soup is just the right comfort food for these Paleo cooler evenings. Try pairing it with a grilled Panini, and you have a delicious dinner that can dragon’sCORNER

robHOWELL To Make:

be whipped up in no time for friends who drop by for the holidays. To kick up the protein, you may add one cup of cooked, diced chicken breast to the finished soup before serving.

JOINT HEALTH

garyDRAGON In a heavy bottomed soup pot, heat the olive oil and sauté the onions, celery, and garlic for about 5-7 minutes on medium heat. Add remaining ingredients except for yogurt. Cover and simmer on low, stirring occasionally until veggies are tender (about 20 minutes). Season with salt and pepper. Take 3 cups of soup, place in blender and process until smooth. Return to pot and continue to simmer for a few minutes.

Ladle into bowls and top with a spoon of Greek Yogurt, then sprinkle with freshly ground pepper. Enjoy!

5. RUNNING HELPS YOU GET SKINNIER

You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of like getting a paycheck even after you retire.

Ingredients:

1 Tab. Olive Oil 2 Cups Chopped Onions 1 Cup Chopped Celery 4 Cloves Garlic chopped 4 Cups chicken broth (may use vegetable broth) 2 cans small white northern beans (15 oz each) 1 can diced tomatoes (14½ oz. undrained) 2 Cups peeled, seeded, and diced butternut squash (for quicker prep-time, buy already cut, in a bag) 1 Tsp. dried oregano 1 Tsp. powdered cumin Dash Tabasco (optional) Salt and black pepper to taste Non Fat Greek Yogurt (Optional for Garnish)

supple

Have Y

supplementREVIEW by: mikeMILLS Avoid Holiday Weight Gain with Have Your Cake, and Eat it too!

Have Your Cake, and Eat it too!

Protein Meal Replacement Snacks The holidays have arrived and with them all

the sugar filled deserts and treats that are loaded

also

happens

to

be

one

of

the

most

dangerous. Aspartame is used in thousands of

products a substitute to help sugar, though conwith empty calories leaves the feeling of being the Eating smaller, moreand frequent meals throughout day hasasbeen proven to promote weight loss,This reduce fatsugar percentage, increase overall leanactually musclebe in better an individual. sumers would bloated. year body satisfy cravingsand without off eating smaller However, consuming a well balanced small meal, every threeAspartame to four hours the excess of calories by using all natural, sugarconsisting amountsofoffood, regular sugar. has been can prove to be a difficult task. One of the most popular methods being used today is to replace free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term a meal with a low calorie, high protein drink or shake. Although a great option, consuming snacks! so many shakes sugar substitutes available memory gastric problems, neurological these mealWith replacement can become monotonous overloss, a long period of time,and which can these days, it can be difficult to choose the right disorders.

Sucralose is a artificial sweetener sold tempt one to stray from a healthy diet and over consume calories. There are low-calorie high protein “snacks” available in various forms that help keep things fresh,Splenda thus reducing one. Many so called the brand names . Though the market“natural” sweeteners cancanunder likelihood of “cheating” on one’s diet. actually do the body more harm than good and ed as a “No calorie sweetener,” Splenda products An ideal caloric ratio for these snacks is one that has approximately 150-300 calories with 45% give diabetics a false sense of security when that also include bulking agents contain 12.4% the of the calories coming from complex carbohydrates, 35% from protein, and 20% from fat. calories it ofshould the same volume of sugar.20-30 choosing a desert during the holidays.

Although the For example, if one or of beverage these meal replacements is 250 calories, consist of around gramsAspartame of complex(NutraSweet) carbohydratesis(5one grams 15-25 grams protein, and 5-10retail gramspackof of thesugar mostor less), “nutritional facts”oflabel on Splenda’s ofused fat. Protein bars are a great way to reduce appetite and increase protein intake.

Some protein bars zero artificial sweeteners in the world today. It aging states that a single serving contains

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!

calories, individual, tear-open package contains loss surgery patients, as a low calorie, can be higheach in calories and sugar fat-free, high protein snack. Protein though, so be sure to read the label 3.31 calories. Such labeling is approved in the U.S. contains and choose a bar that is low in permit aJello because the FDA’s regulations product to bezero cholesterol, sugar sugar and saturated fat. High protein alcohol, soy, lactose, fat, aspartame, labeled as “zero calories” if the “food contains less GMO, egg, yeast, wheat, gluten, oatmeal is a great healthy breakfast than 5 The calories per reference amount customarily conand preservatives.

In addition, the option. complex carbohydrates collagenSplenda in the jello helps to improve insumed the oatmeal willlabeled help energize and per serving.” Because hair, skin, and nail appearance. High your day and the fiber from the oats contains a relatively small amount of sucralose, little protein pudding is a great option to will reduce cravings. High protein of which is metabolized, virtually all of Splenda’s oatmeal is low in sugar and available use for dessert or a late night snack content derives from theashighly fluffedover dex-consuming calories. without incaloric many great tasting flavors such trose brown or maltodextrin bulking agents that give Splenda Protein pudding is a favorite snack maple sugar, apple cinnamon, among many banana walnut, and vanilla.

Protein its volume. Like other carbohydrates, dextrose andbecause it satisfies the urge for “sweets” without the Jello has been gaining popularity, maltodextrin have 3.75 calories per gram. unwanted calories from sugar. especially with bariatric and weight 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.

By snacking throughout the day, the odds of consuming more calories than burned in a day are greatly reduced, resulting in weight loss and an overall healthier looking physique. Studies have shown that individuals who “pick” on a little food here and there all day long, on average, weigh less than those who consume two or three large meals a day. Always make sure to drink plenty of water, and eat before and after long periods of physical activity, so grab a meal replacement and snack away!

Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in

Health and Exercise Science is ACSM fromanthe University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Industry.

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.

Does Post-Exercise Soreness = Muscle Development?

MANY LIFTERS GAUGE THE QUALITY OF A WORKOUT BY HOW SORE THEY FEEL FOLLOWING A LIFTING BOUT. BUT IS THIS A VALID APPROACH? HERE’S THE LOWDOWN...

Delayed onset muscle soreness (often referred to as (DOMS) is brought about by damage to muscle tissue. It is primarily caused by eccentric exercise, where muscles are lengthened under extreme tension. During an eccentric activity, the contractile elements (actin and myosin) of working muscles exert a “braking” action in order to resist the forces of gravity. This produces small micro tears in both the contractile elements and surface membrane (sarcolemma) of the associated muscle fibers. These micro tears allow calcium to escape from the muscles, disrupting their intracellular balance and causing further injury to the fibers.

Metabolic waste is produced, which interacts with the free nerve endings surrounding the damaged fibers, resulting in localized pain and stiffness. White blood cells (such as neutrophils and macrophages) then migrate to the site of the injury, generating free radicals that further exacerbate the sensation of pain. Depending on the extent of muscle damage, soreness can persist for 48 hours or more.

SORENESS & AND MUSCLE DEVELOPMENT

Is the soreness beneficial for muscle development? In a sense, yes, – but only from an indirect standpoint. Research suggests that muscle damage does, in fact, play a role in muscle development. It causes the disruption of a fiber’s ultrastructure, which is believed to activate muscle satellite cells. Satellite cells are akin to muscle stem cells, which, when stimulated, fuse to the associated muscle fiber and donate nuclei that increase muscle protein synthesis.

The activation of satellite cells also results in the expression of muscle growth factors that aid in the repair and regeneration of muscle tissue, further enhancing development. Since soreness is

12 ∙

∙ December 2015

“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 indicative of muscle damage, it generally is workout, yet have impressive muscularity. your p et ill after hours, there are 24 hour em ergency clinics in all m etro It’s also important to point out that too a sign that you’ve set the stage for muscle areas and only a phone call aw ay no m atter w here you liv e.”

growth.

That said, soreness is by no means a prerequisite for muscle development. good.

If your that pet has been ill body with persistent Understand the human is highly symptoms, it is best to bring your pet to your adaptive. Your muscles, connective tissue, veterinarian. and immune system become increasingSometimes are with sickerfiber-related than how they ly efficient in they dealing damage associated with intense training. appear and immediate treatment may save your Various physiologic and structural adappet discomfort and save money. tations take place that gradually reducemedPounds matter...almost all veterinary the sensation of pain. Generally speaking, ications are dosed based upon the patients the more that you train at high levels of weight. We must be very cautious especially in intensity, the greater your resistance to our tiniest pets. Cats even more sensitive to muscle soreness – ,are even though you’ve incertain drugs, especially medications likeThis Tylenol variably inflicted damage to fibers. is and and world’s even one pill can athletes be lethal whyIbuprofen some of the physique because their bodies cannot process and handle and strongmen never get sore following a

much soreness is not a good thing. When soreness is debilitating, it indicates you’ve stressed your muscles beyond their cathem. pacity for efficient repair. This not only Over-the-counter medications NEVER give impedes protein synthesis but to also impairs to catsAspirin, Acetaminophen your ability to train with sufficient(Tylenol), intensiIbuprofen (Advil, Motrin), Pepto Bismol, and ty of effort.

Kaopectate.

BOTTOM LINE This article

is not meant to diagnose or treat

It’s animal probably a good condition. sign if you’re getting any or medical Always consult

sore, but it’s not necessarily a bad thing if you’re not. Focus on progressively ication to your pet. If your pet is having any peroverloading your muscles and consistently sistent symptoms, should bringits your pet to challenging youryou body beyond present your veterinarian's office. capacity.

Provided these criteria are met, there’s no need to worry about whether or not you feel sore after a workout.

your veterinarian before administering any med-

Carbohydrate

Holidays, Parties, Loading and Carbs by marisLEE

for Peak

Not a good combination if you have been watching your weight all year and are trying to stay as focused as possible.

Performance by marisLEE Well, there is a way around this dilemma. If you have been diligent most of the year with your diet, then your metabolism should be cooking enough for us to manipulate some PART II macronutrients, mainly protein, carbs, and fats. Carbs and fats being the main culprits Sorry fortothe suspense by making my last article at we need work around. least more than one part.

The logistics of time and Both carbs and fats provide the body space and TMI made it more reasonable to break up with energy needs and requirements: Carbs or segment such aand very and involved through glycolysis fatsimportant through lipolysis. process!

Remember our goal is to perform Too many carbs, however, cause excess better.

Now to the waterback weight gaintext! and too many fats cause extra body fat gain. Protein on the other Last time I left off by setting baseline parameters for carbohyhand, is used for muscle tissue repair and drate loading goals. During the Wednesday and Thursday load maintenance and tends to cause water phase, aim for 10 grams per pound of body weight. Example: 150weight loss from the body! We’ve all heard pound athlete x 10 = 1500 grams during the first two days of about the high protein diet and rapid weight loading. Again, this is only a baseline. Trust me, I have seen this loss. Although I am not a fan of this as a parameter double. I personally supervised and witnessed a 150long term philosophy, I think interim use pound athlete load 3,000 grams of carbs during this time frame. of high protein protocols really work.

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

With this in mind, our plan of attack will I say just go where the metabolism leads. With this fact in mind, include a substantial amount tolerate of protein whatever an athlete can comfortably in carb consumpbefore and after the party event. tion on Wednesday, say 1000 grams total, In for earlithe first load day. er columns, statedaimthat to consume carbs load day, On Thursday, weIshould for 50-75% of the previous successfully we need to create space in the total for total. Since we had 1000 grams on Wednesday our muscle tissue for them to be absorbed and Thursday should be 500-750 grams total. We should load carbs utilized.

2-3 days before the party, at 2-4-hourTherefore, intervals of 6-8 total intakes per day. cut the starchy carbs to Friday 50 grams a day brings us to Friday anddown Saturday. is a day for digesThis or fewer.

Relyand onabsorption. lean proteins suchtheascarbs eggand reintion, assimilation, Slow down whites,protein fish, and along with troduce into chicken the diet. Oh, by the way,fibrous as for protein carbson like vegetable salads. Idon’t would intake Wednesday and and Thursday--you needalso it—except increase aerobic activity to burn off any for pre-bedtime aminos (whole different article). We don’t want carbs competing with protein forcreate absorption stored carb energy to help thatduring spacethe load phase. for our party carbs! aminobody acids, chicken Proteins egg party whites,your Now such afterasthe shouldorbelean meat combined withenough. fruits suchSo as follow apple, cantaloupe, carbed up the sameand raisins are excellent of foods simplethe carbs through protocolchoices you did for for 2-3Friday. daysThe before fruit will allow for quick energy and allow the body to keep the party and this will allow your body to flush stored glycogen from being used. the stored fluid from the party carbs.

One more thing, DO NOT TRAIN ONare WEDNESDAY, Another culprit is fat.

If you really THURSDAY, AND FRIDAY. Next time, I promise to focus in on Saturday watching your fat intake, be sure to emloose ends!

Don’t quote me on (competition day) and tie up any phasize lean proteins like egg whites, fish, that. chicken, and lean protein powders. Stay away from dietary fats such as nuts and dairy products for 2-3 days after and your body should readjust back to the perfect maintenance weight you’ve been enjoying!!!

What? Why? and How?

Maris Lee

Fitness Connection Maris Lee

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

(504) 885-7855 fitnessconnection.net fitnessconnection.net

14 ∙

∙ December 2015

PET health

Introducing the pets of Metro Fitness readers!

Meet the furry friends of our Fitness fans: Paco, Pippa, Ginger, Livvy, James, Sushi, William, Princess Leia (aka Precious), Daisy and Ruby, Maggie, Livvy and Jules, Tucker, Maeve, Piper Ann, Mayz Grace, Tobey, Whodat, Brutus, and Lucky.

Pets & Your Med

While there are many similarities in the organ A Safe and Happy New Year’s Eve for Petsbetween dogs humans, there are significant differ

by Dr. Liza Ledet, DVM cine Cabinet

ems es in

that your

how they process certain drugs and medications.

While many of us enjoy New Year’s Eve celebrations, some They are NOT small humans and some every day d seizures and coma. ofsigns thelike festivities can be frightening to our animals. Fireworks We aggressively treatedcan the be puppy with flu-and confusing to pets. and other loud events startling ids, charcoal to absorb any remaining drug, do not think twice about taking, can be deadly The stress can even increase the riskand of them gettingwe spooked stomach protectants like Pepcid to prevent any and then running away. Please read these safety precautions to gastric ulcers. He did have a mild increase in his pets even at what might seem like a small dose. ensure your pet has a safe and happy New Year. kidney values and we kept him in the hospital on fluids for two days. He stopped vomiting and

AND FEEDING SAFETY quickly responded to his fluid therapy. EXERCISE He was Have microchipped sent your home pet eating and feeling great with Exercise his kid- your pet during the day, including playing games, going and contact neymake valuessure backyour to normal. for a long walk, or a trip to the information is current along with You should always consult with your veteridog park. A couple hours after ensuring your pet has a current Last identification tag. Check your you are finished, feed your pet aweek, my receptionist came to me with full meal.

Tired and satisfied pets yard and keep pets away from all ou m ay be able to ease your pet's sym ptom s at question about a client who was on the phone will be more relaxedaand less fireworks including the used om e w ithremnants a few com m on household m edications: anxious. Your pet’s favorite treats that fall on the groundneeding can help to distract them as well.advice. The day before I had seen the they can be toxic! As always, Try freezing bone broth in an ice keep pets away from table scraps puppy for vaccinacube tray- pets will keep occupied and avoid feeding them holiday foods. Make sure livestock and licking the healthy frozen cube. horses are secured in a fenced HOUSING ARRANGEMENTS area away from loud noises.

Keep pets indoors during firework A TRIP TO YOUR VETERINARIAN displays, preferably in a safe, If your pet historically stresses on escape-proof room or crate.

Close curtains, windows and New Year’s Eve and gets anxious frequently, consider scheduling doors. Put the television, radio, or a white noise machine on at a a visit with your Veterinarian comfortable level for distraction or a Veterinary Behaviorist or Trainer who can recommend safe from the loud noises. Gather your pets favorite toys as playing can options to help your pet cope. I also recommend acupuncture as be another means of distraction and is also quality time together. a safe and effective way to treat many behavior issues. Before If your pet seeks comfort hiding trying any remedy, always consult under a bed or in a quiet place, let them stay there and come with your veterinarian first. eterinary narian before giving your pet any medications out when they are ready (cats pet. If does have what were not prescribed for that specificespecially may do this). Stay home you find your pet ill after hours, there are 24 pet if possible or consider with your mg tablet anda pet sitter. Diffuse essential hiring mmended hour emergency clinics in all metro areas oils, such as lavender which only a phone call away no matter where you live. is calming to pets and people.

Do not take it upon yourself to give your pet your

by: Dr. Liza Ledet, DVM Mandeville Animal Hospital

uncontrol-

bring him

eatment.

elated- at

vomiting,

h ulcers,

neys, and

eurologic

medications as it may cause more harm than

Dr. Liza Mandeville Animal Hospital Ledet, DVM www.mandevilleah.com Dr. Liza Ledet, DVM

Mandeville Animal Hospital (985) 377-0800 www.mandevilleah.com info@mandevilleah.com info@mandevilleah.com (985)377=0800

tions.

I mentioned to the owne

the puppy may be sore where

the vaccines were given and he

may even be lethargic for 24 hours or so.

We instructed the

owner to call with an

concerns and that she

could try a cool com

press over the injection sites if necessary.

The owner did in

fact feel the puppy wa

very sore, and instead o

calling our hospital to

find out what to do, she

gave the 5 pound pupp

MandevilleMandeville Animal Hospital Animal Hospital a 200mg Ibuprofen 419 Girod Street 419 Girod Street Ibuprofen is not a pain reliever of choice fo Mandeville, Mandeville, LA 70448 LA 70448 T: (985)377-0800 T: (985)377-0800 dogs because there are designed options, howe F: (985)377-0805 F: (985)377-0805 a recommended dose.

was over 20 times th

Tk caption tktk

Growth,

Growth,

GROWTH AND

by: Lisa Maddox Photos by: Bach Images

CrossFit has thousands of affiliates worldwide and that number continues to grow. How is this explosive growth possible?

Check out CrossFit Mandeville to find out. While CrossFit Mandeville was established about three years ago, its location on North Causeway Blvd is less than a month old. Merging with CrossFit Launch meant expanding the facility as well as the offerings.

18 ∙

∙ December 2015

MEMBER

Spotlight

TESTIMONIAL #01

Pastor Joe Richardson NOVEMBER

The WOD (Word of the day) at CrossFit Mandeville is GROWTH. Along with the new merger, new personnel, and new facility, CFM has added many new programs and offerings to keep up with this growth. In addition to the conventional CrossFit classes that are offered from 5 am to 8:30 pm weekdays, there are several new exciting programs.

In addition to being the Physical Education provider for the Northshore Home Ed Center, Level 1 Trainer Lacey Guillot explains that CrossFit is not about fluff; it’s about core strength and conditioning. “CrossFit is functional fitness,” says Lacey. The program is designed to enhance a person’s ability in all physical tasks– including strength, agility, stamina, and endurance. Unlike traditional gyms that encourage isolated movements and extended cardio, CrossFit incorporates compound movements with shorter, but higher intensity cardio sessions. This combo is much more effective in reaching nearly any of your desired fitness goals.

“

Since CrossFit I have lost 30 pounds. I started on numerous meds for blood pressure and cholesterol and now take none. I also started the program in a 3X shirt and 8 inch waist.

Today I wear a 42 inch waist and 1 X shirt. I can play with my three kids outside and not be out of breath. Plus I have more energy during the day.”

TESTIMONIAL #02

CrossFit Couple: Stacey and Jason OCTOBER

“

We started in early 2013, and here we are in late 2015 the healthiest, fittest, and strongest we have ever been because of CrossFit. We influence each other to make better choices and we’re having fun at the same time.

Keep going. Push harder.

See where it takes you. you’ll keep coming back for more.”

One of these new offerings is SkinnyFit which is similar to the conventional program but without barbells. It’s a program designed for people who may be novices or feel they need to ease into their fitness.

This program is headed by Lisa Grab who is a Level 1 Trainer. While the CrossFit program is for all ages and abilities, SkinnyFit is an excellent introduction to the world of CrossFit. Two new programs at CrossFit Mandeville are CrossFit Kids and CrossFit Teens. The core of these programs is the conventional CrossFit program but on a lighter scale more suitable for ages 7-17 These programs are spearheaded by Lacey Guillot and are offered weekdays at 4:30 and 5:30 in the afternoon.

Another program available at CFM is Sports Performance Training which is coached by Tony Garcia. This is a strength and conditioning program available to several local schools. Each workout is designed for different sports, including football, baseball, soccer, and volleyball.

Along with CrossFit, SkinnyFit and Kids/ Teens related training, CFM will be offering a Corporate Wellness program. More

20 ∙

∙ December 2015

and more businesses are recognizing the importance of health and fitness for their employees as well as the Teambuilding aspect of CrossFit. CFM wants to help these organizations help their employees.

Jacob Stolzle and Dustin Moreau, both local firefighters, along with Brad Cobb prepare the Workout of the Day on the Whiteboard. It’s their knowledge and ingenuity that keep the classes fresh, yet always intense. Ginger Robinson, Laine Guillot, Robert Terese, Rachael Mullen, and Rudy Garcia are also valued coaches at CrossFit Mandeville. Come by the box and ask any one of them how CrossFit is right for you.

While CrossFit Mandeville is growing, they don’t ever forget how important the foundation of CrossFit is to its community. “Check your ego at the door” isn’t just a catchy CrossFit phrase, the folks at CFM live it. CrossFit Mandeville offers something for everybody whether they are male or female, 7 years old or 67 years old, a novice or an old pro. There is never a reason to feel intimidated at this facility.

You may come for the workout, but you’ll continue to come for the great community.

If you think you’d like to check out everything that CrossFit Mandeville has to offer, give Lisa or Lacey a call at (985) 951-2255.

You can find out all the different available packages along with discounts for military, teachers, firefighters, and police officers.

For more information, visit the CrossFit Mandeville website or facebook page. CrossFit is a fitness regime that is broad and inclusive. It’s designed for all people. While the weight and intensity may be scaled for individuals, CrossFit is for everyone. Come see for yourself!

2101 N. Causeway Blvd.

Mandeville, LA 70471 (985) 951-2255 www.cfmandeville.com

Expires 12/31/15

Do You Have a Deficiency?

Vitamin D

Vitamin D is crucial to bone, skin and mental health, but are you getting enough? In fact, about 80 to 90 percent of our vitamin D comes from sun exposure. The problem is [many of us] assume if you have a healthy diet that you’re getting enough of every nutrient. Even the best dietary sources of vitamin D aren’t loaded with the nutrient: a serving of salmon is a good bet, with around 450 International Units (IU) of vitamin D per three ounces, according to the National Institutes of Health Office of Dietary Supplements. But there are just 137 IUs per serving of fortified OJ and around 120 in fortified milk.

The Institutes of Medicine recommend most children and adults under age 70 get 600 IUs of vitamin D daily, and those over 70 should aim for 800. But some studies suggest that up to 1,000 IUs a day for children and 1,500 to 2,000 IUs a day for adults are safe and effective. (These recommendations are also well within the safe upper limits set by the IOM).

Without enough sunlight and dietary D, children may be at greater risk for rickets, a softening of the bones, and adults may be at greater risk for osteoporosis. Vitamin D deficiency may also up the risk of high blood pressure and type 2 diabetes. So what should you watch for if you’re concerned you might not get enough? Here are a few signs you might need more vitamin D.

YOUR BONES ACHE

Especially in winter, [vitamin D deficient] adults feel more achiness in bones and muscles, and joints are a little more stiff when they get up in the morning.

YOU’VE GOT THE BLUES

Vitamin D seems to improve levels of the neurotransmitter serotonin, which in turn could lift your spirits. In a small 1998 study, healthy people given vitamin D supplements during the winter reported greater positive feelings than people given no vitamin D. However, a larger study in women over 70 found no significant mental health benefit.

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YOU’RE 50 OR OLDER

The skin simply doesn’t make as much vitamin D as you get older, and the kidneys start to grow a little less productive when it comes to converting that D into the form the body puts to good use, according to the American Cancer Society. Older adults may also spend more time indoors, according to the NIH. YOU’RE OVERWEIGHT / OBESE

There’s no change in vitamin D production in people carrying excess weight, but the higher concentration of body fat affects the levels of vitamin D in the blood.

That’s because vitamin D is fat-soluble, meaning

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the more body fat you have, the more it gets diluted. People who are overweight or obese may require more daily vitamin D to make up for this effect.

YOU HAVE DARKER SKIN

Studies have shown distinct demographic differences in rates of vitamin D insufficiency and deficiency. Your skin pigment is natural sunscreen. A sunscreen with 30 SPF reduces the skin’s ability to make vitamin D by a whopping 97 percent. Someone with very dark skin needs up to 10 times the amount of sun exposure than someone with a very pale complexion to make the same amount of vitamin D.

YOU’RE A BIG-TIME HEAD SWEATER

Travel back in time a century or so and you’d find visiting doctors asking new mothers about how sweaty they found their heads. No joke. It’s one of the first, classic signs of vitamin D deficiency.

YOU HAVE GUT TROUBLE

People with Crohn’s, celiac or inflammatory bowel disease may be a greater risk for vitamin D deficiency because of the way these gastrointestinal conditions affect fat absorption. With these and other stomach issues, fat absorption can be lower, but that in turn lowers absorption of fat-soluble vitamins like vitamin D, according to the NIH.

SO HOW CAN YOU GET YOUR VITAMIN D SAFELY? Sensible sun exposure is key since D production only occurs on unprotected skin. If you know you’re likely to get a mild sunburn after 30 minutes outside without sunscreen, venture out for about 10 to 15 minutes and then put your sun protection on. Expose arms, legs, abdomen, and back if you can, for max vitamin D production. And keep in mind depending on where you live, you may only make vitamin D for part of the year due to the angle of the sun, and likely only from about 10 a.m. to 3 p.m. for the same reasons.

Hey, What Should I Eat?

By: Daniel Redwood

Sometimes the simplest things matter most. Health and fitness-minded people face many challenges in determining their best choices in the key lifestyle areas of diet, exercise and stress management. None is more important than that most basic question, “What should I eat?”

Anyone seeking information about diet and nutrition quickly discovers that there are countless nutrition books and websites, each with a different set of rules and regulations. With nutrition, as with many things in life, it is helpful to begin with the assumption that many roads can lead to the desired destination. Since there are healthy people following diets that differ substantially from one another, it follows logically that no single set of guidelines must be rigidly adhered to by all people seeking good health. Fortunately, we have choices.

This does not mean that we can eat and drink all manner of junk foods and beverages and ex-

Danielle Kifer

pect that everything will turn out fine. While it is true that some people can follow a grease-filled, vegetable-poor diet, yet live to be 90 and never develop heart disease, and others can smoke two packs of cigarettes a day and never get lung cancer or asthma, these people are the exceptions.

For the vast majority, such courses of action can have grave consequences.

Despite there being many dietary variations consistent with good health, some areas of common ground are shared by all evidence-informed approaches. The most important of these is choosing whole foods rather than processed

filled at any given moment, with fresh chicken and rice.

Cross Gates if you coming by, you're Family Fitness Trainer So getting chicken and rice to eat!! I eat many other foods The biggest thing I do to like colorful vegetables, fruit, maintain my health is food Greek yogurt, and other prepping. Just as in life, you have to have a plan to succeed. complex carbs. I think it's very important that you incorporate If not, you'll fail every time. colorful non-processed foods When you come to my house when you can into your diet. you'll find my refrigerator is

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foods. On this point there is broad agreement among health science researchers and sources like the surgeon general and National Institutes of Health, as well as opinion leaders favoring newly popular dietary approaches ranging from vegan to Paleolithic. Agreement is essentially unanimous on the value of vegetables and fruits.

A diet too light on vegetables and fruits misses out on nature’s primary sources of vitamins, minerals, fiber, antioxidants and more.

From my point of view, the two most important dietary recommendations are to come as close as possible to (1) a 100 percent whole foods diet and (2) complete elimination of processed sugars, particularly sugar and high-fructose corn syrup. Without a doubt, if everyone were to follow these two guidelines the health of our society would be immeasurably improved.

If, in addition, the entire population were to stop smoking, keep alcoholic beverages and caffeine intake to a modest level, and exercise regularly, the effects would be truly revolutionary. These simple recommendations have been repeated so often in recent years that they have become health clichés. Yet most people I’ve seen as patients ignore at least a few of them and some people’s diets seem geared for self-destruction.

Fortunately, no one needs a doctor’s prescription to eat a healthy diet. Well-informed health professionals can be very helpful partners as you make a transition, but success depends mainly on your own willingness to make healthful changes and sustain them over time. People who refuse to change their unhealthy habits severely handicap their chances to achieve optimal health. To the extent that a society collectively ignores this information, as is still the case in much of America, it is choosing illness over health.

Today is as good a day as any to think deeply about your health and what you can do to improve it. All steps in the right direction, small or large, deserve encouragement. To a great extent, your health future is in your own hands.

Brad Cobb

CrossFit Mandeville FitnessTrainer

Chicken, turkey, eggs, assorted potatoes and beans, quinoa and A LOT of fresh vegetables. Eating, especially in southern Louisiana, is commonly thought of as an "experience." To really simplify nutrition, you eat to FUEL activity for your lifestyle and everyday life experiences. Being healthy and maintaining energy throughout your day comes from a well balanced diet AND physical activity.

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Eggs

Are a Weight

Loss Food

By: Kris Gunners Eggs are among the healthiest foods you can eat. They’re rich in high-quality protein, healthy fats and many essential vitamins and minerals. They also have a few unique properties that make them egg-ceptionally weight loss friendly.

This article explains why whole eggs are a killer weight loss food.

EGGS ARE LOW IN CALORIES

The simplest way to lose weight is to reduce your daily calorie intake. One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious. An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories. By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.

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EGGS ARE VERY FILLING

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content. High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein. Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content. Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on.

Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for latenight snacking by half.

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MAY BOOST YOUR METABOLISM

Eggs contain all the essential amino acids, and in the right ratios. This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80– 100 calories a day, through a process called the thermic effect of food. The thermic effect of food is the energy required by the body to metabolize foods and is higher for protein than for fat or carbs. This means that high-protein foods, such as eggs, help you burn more calories.

A GREAT WAY TO START YOUR DAY

Eating eggs for breakfast seems to be especially beneficial for weight loss. Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content. Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours. Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks. A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full. Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

EASY TO PREPARE

Incorporating eggs into your diet is very easy.

They’re widely available and can be prepared within minutes. Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.

A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet. Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.