February 2016

February 2016

Page 10

Supplements for Weight Loss Mike Mills’ monthly review Page 24

Super Fats!

The amazing

Page 17

Real man Roy Roy Provenzano III, fighting fires and fighting for the of “Real Man” title.

THIS ISSUE’S COVER FEATURE

health benefits of Omega-3s

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GaryDRAGON ChrisGUNNERS Maris LEE chrisTIBLIER chrisTIBLIER chrisTIBLIER Liza LIDET LizMADDOX MikeMILLS AaronPOTTS Sara KOTLER mikeMILLS mikeMILLS mikeMILLS Jim CABECEIRAS melissaBRELAND

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page 10 page 96 page 13 page page page10 10 page page66 runnersCORNER Tid BITS EATS area RACES healthy runnersCORNER runnersCORNER Tid BITS Tid BITS page 10 8 page page page 12 9 page page88 page page12 12 supplementREVIEW spiritualFITNESS supplement REVIEW dragon’s CORNER supplementREVIEW supplementREVIEW spiritualFITNESS spiritualFITNESS page page 7 page812 Chiro Talk CORNER runners spiritualFITNESS page page12 12 Chiro ChiroTalk Talk

by Dr. kristinSMITH

by Dr.

by Dr. kristinSMITH kristinSMITH page 12 Confidence Level page 17 Eggs What’s the Difference page page17 17 Eggs EggsWhat’s What’sthe theDifference Difference by krisGUNNARS Typing and Carb Schedules page 13 Bodyby krisGUNNARS by krisGUNNARS

by MarisLEE page 18 9 Fitness Myths Exposed page page18 18 99Fitness FitnessMyths MythsExposed Exposed by travisMANNY page 14 Imagine a Life Without by travisMANNY by travisMANNY Headache Pain

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Page 14 Article by Liz Maddox.

Page 14 Page 14

page 16 Bridging the Gap page 20 Petsby&AaronPOTTS Your Medicine Cabinet page page20 20 Pets Pets&&Your YourMedicine MedicineCabinet Cabinet

by Dr. lizaLEDET, DVM

by Dr.

by Dr. lizaLEDET, DVM lizaLEDET, DVM

page 22 Pet Health: February is National

Pet Dental Health Month page 22 Running Fundamentals page page22 22 Running Running Fundamentals Fundamentals

by LizaLEDET by aaronPOTTS by aaronPOTTS by aaronPOTTS

page 24 Super Fats: Omega-3s page 28 The Bitter Truth About Fructose Bitter by SaraKOTLER page page28 28 The The Bitter Truth TruthAbout AboutFructose Fructose by krisGUNNARS by bykrisGUNNARS krisGUNNARS page 26 The Top 3 Barriers to SucLoss, Part Two page 15 page 13 cessful Weight page page 15 15 page page13 13 areaRACES healthyEATS

by JimCABECEIRAS RACES area areaRACES healthyEATS healthyEATS 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: lost. Hechange. was stungIt’s withlike griefaaand anger.through “God, Inspiration Inspirationisisaaprofound profoundfeeling feelingthat thatprecedes precedes change.

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

It can give us the ability to could you do this to me!” he cried. Early Like Metro Fitness Magazine which whichwe wemay maybe beable abletotosee seethe thelife lifewe wecould couldhave. have.ItItcan cangive giveususthe theability abilitytoto The only survivor of a shipwreck was stranded the next day, however, he was awakened by the recognize that changing our life begins with changing the way we think, since our on recognize recognize that changing changing our our life life begins beginswith with changing changing theway wayapproaching we wethink, think,since since our our up on a small,that uninhabited island.

He prayed sound of a shipthe that was the island. thoughts create our actions, and our actions create the life we could have. feverishly forcreate God to our rescue him, andand every It hadcreate come tothe rescue did you know thoughts thoughts create ouractions, actions, andour ouractions actions create the life lifehim. we we“How could could have. have.

Forhe some, inspiration experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environday scanned the horizoncomes for help,from but none I was here?” asked the weary man of his rescuFor Forsome, some, inspiration inspiration comes comes fromexperiencing experiencing asaw aconnection connection nature—the nature—the oceans, oceans, rivers, rivers,and andforests. forests.Immersing Immersingourselves ourselveswithin withinour ourenvironenvironseemed forthcoming.

Exhausted, hefrom eventually ers.we “Welong yoursustain. smoketoto signal,” they replied.

It come ment can be a powerful and joyful feeling to For others, it may from the belief that if we can succeed at changing our Jeremiah 29:11 managed to be build little hut out of driftwood ment mentcan can beaaapowerful powerful and and joyful joyfulfeeling feeling we weto long long tosustain. sustain.when For Forothers, others, may maycome comefrom fromthe thebelief beliefthat thatififwe wecan cansucceed succeedatatchanging changingour our is easy get to discouraged things areitit going habits, can achieve our and dreams—whether they are about feeling better,God having more energy to do our loved ones,declares or eventhe just For I know thethings planswith I have for you,” to protectwe him from the elements, to store bad. But we are shouldn’t losefeeling heart, because habits, habits,we wecan canachieve achieveour ourdreams—whether dreams—whether they they areabout about feeling better, better,having havingmore moreenergy energytotodo dothings thingswith withour ourloved lovedones, ones,ororeven evenjust just LORD, “plans to prosper you and not to harm you, his few possessions.

Butinthen one day, afteror at school. is at work in our lives, even in the midst of pain performing better sports, work performing performing better better in insports, sports, work work oror atatschool. school. scavenging for food, he arrived home to find his and suffering.

Remember next time your little plans to give you hope andreaching a future.

Once you are inspired to change, the key to success is in taking small steps each day. And when you find yourself your first goal, you little hutyou in flames, the smoketoto rolling up to the the hut issuccess burning itsmall just may beeach aeachday.

Once Once you are areinspired inspired change, change, thekey key toto successtoisisthe ininground taking taking--small steps steps 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 sky. The worst had happened; everything was smoke signal that saves you. Author Unknown 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

The Burning Hut

God Bless,

God Bless,

God GodBless, Bless, Kelly KellyWalgamotte 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 ∙

Roy Provenzano III, at the Cover: Trainer’s Choice fire house. Read more on Cover: Trainer’s Choice Cover: Trainer’s Choice

by Liz Maddox our cover subject on page 18.

by Liz Maddox

by Liz Maddox

∙ February 2016

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

THE BLOOD VESSEL SUPER HIGHWAY

For every pound of fat gained, you add seven miles of new blood vessels. New tissue needs blood supply, so your vascular system expands to accommodate it. This also means your heart must work harder to pump blood through the new network, which may reduce oxygenation and nutrient replenishment in other tissues. Lose a pound? Your body will break down and reabsorb the unneeded blood vessels from the previous tissue.

You need to consume a quart of water each day for four months to equate to the amount of blood your heart pumps in one hour.

YOUR BODY PRODUCES ENOUGH HEAT IN ONLY THIRTY MINUTES TO BOIL A ½ GALLON OF WATER. Your body is the epitome of a study on the laws of thermodynamics.You produce heat from all that is going on - exercise, metabolizing food, maintaining homeostasis – and as you sweat, exhale, excrete, and urinate (lovely thoughts, all of them).

Additionally, over a lifetime, at your normal (resting) heart rate you will have pumped enough blood to fill thirteen oil super tankers. To further expound on this fact, on average, your heart beats 40,000,000 times per year. Doing the math, over your lifetime (both men and women averaged), that results in 2,600,000,000 heartbeats (two billion, six hundred million). This does not even factor in your increased heartbeats due to your love of exercise.

YOUR SKIN IS AN ORGAN.

Just like the liver, hear t, and kidneys, your outer covering is an organ. An average man has enough skin on his body to cover approximately twenty square feet. For an average woman it is approximately seventeen square feet. Approximately 12% of your weight is from your skin. And, your skin replaces 45,000+ cells in only a few seconds. It’s constantly growing new skin and shedding old skin.

YOU ARE TALLER IN THE MORNING THAN YOU ARE IN THE EVENING.

When you crawl out of the sack in the morning you are at your tallest. On average, you are approximately one half inch taller when you wake in the morning, thanks to excess fluid between within your spinal discs. While you are sleeping, these fluids replenish.

During the day your body has to deal with the stress of standing, so the discs become compressed and the fluid seeps out. This results in you losing a small amount of extra height.

THERE ARE MORE THAN 600 INDIVIDUAL SKELETAL MUSCLES AND 206 BONES IN YOUR BODY.

If all 600+ muscles contracted and pulled in the same direction, you could lift over twenty tons of resistance. Additionally, the adult skeleton is composed of 206 bones, but at birth an infant skeleton contains approximately 350 bones. Over time, some of the 350 bones fuse together and eventually grow to the 206 adult figure.

6 ∙

∙ February 2016

MUSCLE TISSUE IS THREE TIMES MORE EFFICIENT AT BURNING CALORIES THAN FAT. This is why possessing more muscle should be a training goal for most people.

More muscle = more calories burned = less fat = being more fit looking.

Simple goals and simple math.

LA Paradise Bridge Run Ad 5x12.25 010715 Metro Fitness.pdf

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

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

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dragon’sCORNER Are You Broken?

words of Christ have come true for me today.

goals, it is so beneficial to examine the reasons that

As we encounter individuals on a daily basis here at the gym, the common denominator is losing weight or gaining weight and getting muscular like the guys and girls in magazines. Well…guess what, neither are easy. What you see takes a lot of work and dedication.

What’s the point? In order to understand what you need to succeed, you have to know something is missing. No matter what stage of life you are in, what you want is usually quite different from where you are in life. It’s that chilling fact that I am NOT doing what I know I should be doing or I am doing something I know I should quit.

This is common sense you say but interestingly enough, most people that secretly wish to look and feel good are doing everything opposite of what they want and are rarely doing anything to move toward their goal. Something is broken and until we recognize this, the change needed is not likely to happen.

So… are you broken? Brokenness is not a bad thing; we are all broken in some way. It just means that it is not in good working order. Know-

dragon’sCORNER JOINT HEALTH N pple OINT HEALTH

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ing this is a monumental step to change and necessary to reach any goal in life. If you deny that something is broke, then why would you change it? What good reason would you have to fix it?

If your goal is to lose weight and you deny the fact that you don’t exercise enough and eat bad on regular basis, loosing weight will be a battle you will not win. It becomes a vicious cycle of bad habits that you have somehow justified as good or even worse, you have fallen into complete despair.

The first step to change is to recognize that something is not like it should be. Change creates change.

It’s very difficult.

Find a support group.

It takes discipline.

Know that you can do anything you want to.

All the ability you need is found within.

You got this. #warriorwithin

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4:04 PM

runnersCORNER How to Training For a 5K runnersCORNER by: fredKLINGE Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself

Staying Motivated

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.

“I consider myself fortunate. I’m now in my fourth for me to channel my energy and obsesSet attainable goals decade of running and I still love it as much as I sive-compulsive tendencies.

Motivation over a lifetime. did length when Ioffirst in 1979.easy There aretodays The a 5kstarted is a relatively goal reach as a novice runner, ebbs-and-flows but it may also challenge the expert runner What motivates me at the age of 53 differsonly when when on it’sintensity not much due Start to weather conditions, depending andfun speed. out with a simple program that allows you to succeed and move forward from what motivated me atthat theyour main fatigue, etc., butwith all-in-all, I still enjoyTotaking you feel comfortable your current stage. avoid burnoutdramatically or injury, do not push your limits.

Remember age of 20. From my own experience, there first the few finish stridesline. eachFormorning.” goal isthose to reach your first race you should plan on enjoying the run and feeling good for having completed your goal.

FitRx Ad 10x6.194 122115 Metro Fitness.pdf

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12/21/15

have been a few things that have served me well as running motivators:

We runners, are an interesting lot. We’re unique individuals and our motivators are as Improve your heart and head unique as we are. I’d venture to say it’s usually RACING/COMPETITION: Competitive racing Accomplishing your goal improves your self-esteem and keeps systemStrategically in tune. A regular training procanyour be acardiovascular huge motivator. planning a blend of factors that provide motivation. gram For includes for at physical least 30 minutes to five times per training week, which falls within basicworkouts, cardiovascular fitness weekly schedules, speed me,exercising it transcends fitness.three Runtapering,and and bringing thebest logistics together guidelines. Running can lead to a feeling of freedom and independence, it is also one all of the ways to alleviate stress 11:36 AMning contributes so much to my productivity on race day. The adrenaline rush as the starting and emotional well-being. It’s a positive way

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dragon’sCORNER JOINT HEALTH Shin Splints by: dr kristinSMITH

robHOWELL garyDRAGON gun explodes, the collective energy of runners of all shapes, sizes, and ability levels. I truly enjoyed ten full years of competitive racing. Now that I’m older, I enjoy “participating” just as much as I did “racing” when I was younger. Same event, different kind of motivation.

VARIETY

As I mentioned above, we runners tend to be creatures of habit, bordering on OCD tendencies Do your best to exercise outside your “comfort zone” now and then. Participate in a fun, non-traditional running event now and then. If you’re more adventurous, try your hand at triathlons. They’re a great way to cross-train and improve your fitness level. Variety can be the spice of your running/fitness life.

TRAINING GROUPS

Running can be such a solitary endeavor and that’s not necessarily a bad thing. I enjoy my quiet, early-morning training sessions during the week, but the best thing that’s ever happened to my own running world has been participating in an organized training program. In 2003, I joined the Little Rock Marathon Training Program and it didn’t take long for me to get hooked on group training. There’s something special about sharing the running experience with good friends.

REST

It took me the better part of 30 years, but I finally have embraced the concept of rest. It’s arguably the most important part of the fitness equation. Motivation can wane when you’re physically tired and burned out on running.

It’s okay to take a few days of rest. If you’re a committed runner, there’s very little danger of “falling off the wagon” and you’ll feel refreshed and invigorated when you hit the road again. It’s okay to rest... trust me.

Shin splints, also known as Medial Tibial Stress Syndrome, refers to pain along the medial shinbone (Tibia). Shin splints occur with increased forces to the tibia and the tissues on top of the tibia. Shin splints are common in runners and dancers, and in sports that have frequent starts and stops such as basketball and tennis.

There's at least one thing physical, mental,

Dr. Kristin There are several causes of shin splints: Smithtoo quickly 1. Increasing running distance

tional, and spiritual fitness all have in commo

need for a well-timed getaway, a break, a cha

LifeCare Family Wellness &

2. Tight calf muscles Chiropractic 3. Improper ankle and lower leg mechanics (985) 774-9303

scenery, a vacation! As I

The good news is that shin splints are not a season ending injury, if cared for properly. Rest and ice in the acute phase decreases pain and inflammation. An evaluation by a Physical Therapist can determine if there are any structural abnormalities such as muscle tightness or weakness, leg length discrepancies, or ankle/foot limitations.

Fitnessyou Connection A Physical Therapist will provide with strengthening and stretching exercises appropriate for 4426 shin splints.

A Physical Therapist LA can also Trenton St, Metairie, 70006 suggest the benefits of proper or inserts for your shoes.

(504) footwear 885-7855 If you are experiencingfitnessconnection.net unexplained leg pain, you may have shin splints. So don’t your legs put you out of ACTION, please call us to set up an evaluation with one of our Physical Therapists at Action Physical Therapy and Sports Medicine. We will give you the utmost care and a personalized rehabilitation program that will get you back into ACTION.

supple

Maris Lee

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

breeze

blowing

against my face, it is

Have Yvery clear to me just how much this break

“Come to me burdened, and I w upon you and le and humble in hea your souls. For is light.”

was needed! Why? Time off or time away does

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

Taco Soup

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

healthyEATS

goals, it is so beneficial to examine the reason

ashtonHARRIS

Paleo dragon’sCORNER I’ve had taco soup for years. I tweaked the recipe to make it cleaner. robHOWELL To Make:

I tend to be sensitive to sodium, (hence the reason for all the low sodium ingredients).

So easy and delicious! Hope everyone enjoys!

JOINT HEALTH

garyDRAGON Mix all ingredients into a pot. Cook on stovetop set to low for about 2 hours. Or, make it in a crockpot set on low for 4 hours.You can also sub chicken instead of ground turkey or ground beef for more fat.

Ingredients:

1 pound browned ground turkey 1 can of low sodium black beans 1 can of low sodium kidney beans 1 can of no salt added corn 1 can of rotel 1 can of petite diced tomatoes 1 can of low sodium, fat free beef broth 1 packet of low sodium taco seasoning 1 packet of ranch seasoning

supple

Have Y

supplementREVIEW by: mikeMILLS Stimulant-Free Alternatives Have Your Cake, and Eat it too! for Weight Loss and Improving Health 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-

sumers wouldwithout actually be bloated.

Thiswe year satisfyan sugar cravings issue, withoutlosing off stimeating smaller This month address important weight thebetter use of ulants or supplements could elevatesugar heart amounts rate, blood pressure, or Aspartame bad cholesthe excess of calories bythat using all natural, of regular sugar. has been terol.

A large number of the population is currently taking prescription medications free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term for various health reasons and cannot consume products that contain these types of snacks! WithLuckily, so many there sugar are substitutes available memory loss, agastric and neurological ingredients. products available that have blendproblems, of essential fatty these days, it can be difficult to choose the right disorders.

Sucralose is a artificial sweetener acids, cortisol blockers, diuretics, and natural herbal metabolism boosters, that are sold caffeine freesoand will “natural” not stimulate the nervous system. one. Many the brand names Splenda . Though marketcalled sweeteners can under Fucoxanthin has been shown in recent studies to promote fat burning within fat actually do the body more harm than good and ed as a “No calorie sweetener,” Splenda products cells in white adipose tissues around the midsection. It does this by increasing thergive diabetics a false sense of security when that also include bulking agents contain 12.4% the mogenin, utilizing adipose fat as fuel. Omega 3, 6, and 9 fatty acids support healthy calories the same volume of sugar. choosing a desert beverage during thediffusion holidays. into Although the cholesterol levels,orimproves oxygen the ofblood stream, boost energy production, and(NutraSweet) reduces water retention.

Conjugated linoleic in doses of packAspartame is one of the most “nutritional facts”acid label(CLA) on Splenda’s retail used artificial sweeteners in the world today. It

aging states that a single serving contains zero

MET FIT OCT 2015:M&B 5.0 Final 10/6/15 11:07 AM Page 9

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 con-

Have Your Cake, and Eat it too!

300mg, has been shown to burn fat; and in doses of 4500mg, it has been shown to build lean muscle mass over time, complimenting your workouts. It can also contribute to greater heart health in combination with a healthy diet and exercise program and higher good cholesterol (HDL) levels coupled with lower bad cholesterol (LDL) levels. The combination of CLA with sesamin increases the activity of several liver enzymes that break down fatty acids. Sesamin lignans also boost the weightloss effects of CLA. The combination of CLA and sesamin is also effective in lowering serum triglycerides. Safflower oil has been shown in studies to block belly fat hormones, such as cortisol, and may reduce fat without exercise. Phosphatidylserine, also referred to as PS 100, when taken in doses of 800mg or higher, can help block cortisol resulting in a reduction of mid-section fat accumulation. PS

100 has also been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and possesses ergogenic properties. Medium chain triglycerides (MCT) can help in the process of excess calorie burning, and thus aid in weight loss. Dandelion root extract is primarily used to prevent water retention and bloating, therefore providing a leaner physique. 3, 5-dihydroxy phenylacetate is a precursor to thyroid hormones that increase resting metabolic rate (RMR) or basal metabolic rate (BMR). When BMR is increased, the body burns more calories, thus resulting in weight loss. 3, 5-dihydroxy phenylacetate is stimulant free and safe to take with thyroid medications due to the fact that it naturally increases your thyroid hormone production.

When combining these all-natural ingredients with a low glycemic diet, consisting of 5-6 smaller meals spread out through

sumed 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.

the day, the odds of losing weight and reducing overall body fat percentage greatly increase.

Many formulas are now available that have a combination of these key nutrients to ensure that fat cells are being burned for energy

Stevia is also excellent for both cooking and baking.

instead of being stored. Taking advantage onewith orXylitol moreand of sugar being usedby andusing substitute of these supplements could be in Stevia instead. Xylitol and Stevia can both be found extra that stores. you need in to localthe health food help and vitamin Make sure yourcarefully goal weight readreaching nutrition labels to avoid and ingesting achieving forandyour Newand harmful chemicals success like Sucralose Apsartame, remember control is vital during the holidays.

Year’sportion resolution!

When preparing holiday dishes limit the amount

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

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.

Confidence Level

A man had been on a long flight. The first warning of the approaching problems came when the sign on the airplane flashed on: “Fasten your seat belts.” Then, after a while, a calm voice said, “We shall not be serving the beverages at this time as we are expecting a little turbulence. Please be sure your seat belt is fastened.”

As he looked around the aircraft, it became obvious that many of the passengers were becoming apprehensive. Later, the voice of the announcer said, “We are so sorry that we are unable to serve the meal at this time. The turbulence is still ahead of us.” And then the storm broke.

The ominous cracks of thunder could be heard even above the roar of the engines. Lightening lit up the darkening skies and within moments that great plane was like a cork tossed around on a celestial ocean. One moment the airplane was lifted on terrific currents of air; the next, it dropped as if it were about to crash. The man confessed that he shared the discomfort and fear of those around him.

As he looked around the plane, he could see that nearly all the passengers were upset and alarmed. Some were praying. The future seemed ominous and many were wondering if they would make it through the storm. And then, he suddenly saw a girl to whom the storm meant nothing. She had tucked her feet beneath her as she sat on her seat and was reading a book. Everything within her small world was calm and orderly.

Sometimes she closed her eyes, then she would read again; then she would straighten her legs, but worry and fear were not in her world.

When the plane was being buffeted by the terrible storm, when it lurched this way and that, as it rose and fell with frightening severity, when all the adults were scared half to death, that marvelous child was completely composed and unafraid.

The man could hardly believe his eyes. It was not surprising therefore, that when the plane finally reached its destination and all the passengers were hurrying to disembark, he lingered to speak to the girl whom he had watched for such a long time. Having commented about the storm and behavior of the plane, he asked why she had not been afraid. The sweet child replied: “Sir, my Dad is the pilot and he is taking me home.”

12 ∙

∙ February 2016

“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 March 12thin all m etro your p et ill after hours, there are 24 hour em ergency clinics 36th areas and only a phone call aw ay no m atter w here The you liv e.” Annual Henry

Area Races Schedule

J. Calamari Memorial 2 Mile Run/Walk February 20th February 28th Westchester Subdivision good. If your pet has been ill with persistent them.

LA Paradise Bridge Run Rock’n’Roll Marathon Slidell symptoms, it is best to bring your pet to your Over-the-counter medications to NEVER give 13.1k & 2 mile Walk/Run 10k, Half & Full Marathon www.EventBrite.com veterinarian.

Irish Bayou New Orleans,toLA cats- Aspirin, Acetaminophen (Tylenol), www.nolarunning.com www.runrocknroll.com Sometimes they are sicker than how they Ibuprofen (Advil,March Motrin),13th Pepto Bismol, and St. Patrick’s Day Classic appear and immediate treatment may save your Kaopectate.

February 20th & 21st March 5th pet discomfort and save money.

This article is2-mile not meant to diagnose or treat Q50 Races Trails Al Briede Gold Cup Old Road consult Pounds matter...almost all veterinary med- any animal or medical Metairie condition. Always Extravaganza Race www.ccc10k.com ications dosed based upon 10k, the 3 patients veterinarian before administering any medFull & ½areMarathon, Mile & your 1 Mile weight. must be very cautiousLake especially ication to your pet.

If your26th pet is having any perMarch Front,in Metairie 10 & 5We miles, Ultra 50k, www.runnotc.com our tiniest pets.

Cats are even more sensitive to sistent symptoms,Allstate you should bring Bowl your pet to Sugar plus much more certain especially like Tylenol your veterinarian's office.

Crescent City Classic Boguedrugs, Chitto State medications Park www.q50races.com and Ibuprofen and even one pill can be lethal 10K - New Orleans because their bodies cannot process and handle

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Carbohydrate

Body Typing Loading and Carb for Peak Schedules by marisLEE

Performance PART TWO

Last time we identified the three body type categories.

Now we will address complex carboby marisLEE hydrate guidelines based on each body type.

Let’s start with the pure ectomorph. As you may recall, I stated in my previous column that an ectomorph has a very lean and low PART II body mass physique with a very high metabolism. for Thisthe metabolic ripearticle for at Sorry suspenseenvironment by making myis last maximum complex carbohydrate consumpleast more than one part. The logistics of time and tion! Ectomorphs can consume hundreds space and TMI made it more reasonable to break up and hundreds of carbs and not put on weight. or segment such a very important and involved Therefore, I recommend a varietybetter. process!

Remember our carbs goal isfrom to perform of high carb density foods like pastas, breads, Now back to the text! oat muffins, and granola, as well as, low density foods like rice andparameters potatoes.for Use Last time carb I left off by setting baseline carbohya parameter of 400-800 grams of carbs a day, load drate loading goals.

During the Wednesday and Thursday whichaimis for 1600-3200 calories carbs in 150phase, 10 grams per pound ofjust bodyfrom weight.

Example: your diet. pound athlete x 10 = 1500 grams during the first two days of Use the higher parameter onTrust training daysseen this loading.

Again, this is only a baseline. me, I have and the lower on non-training parameter double.parameter I personally supervised and witnessed a 150pound athlete load 3,000 carbsfeel during this time frame. days or on those daysgrams youofmay bloated.

That’s 12,000 caloriesthe of carbs.

WOW!!! should Whenroughly weight training, ectomorph leads.

With while this fact in mind, Ilimit say just go where the repetitions tometabolism the 4-8 rep range whatever an athlete can comfortably tolerate in carbasconsumpfocusing on compound movements such tion on Wednesday, say 1000 grams total, for the firsttoload day. bench press, squats, and machine lat rows On Thursday, we shouldof aim for 50-75% of the previous load day, promote building muscle mass. total.

Since hadfocus 1000 on grams Wednesday our total for Next wewe will theon mesomorph body Thursday should be 500-750 grams total.

We should load type which is characterized by a large bone carbs at 2-4-hour intervals of 6-8 total athletic intakes per day. The base and heavily muscled body. brings us to Friday and Saturday.

Friday is a daya for digesThis mesomorph builds muscle rapidly under tion, assimilation, and absorption. Slow down the carbs and reinproper training environment with optimal troduce protein into the diet. Oh, by the way, as for protein nutritional support that focuses on maximum intake on Wednesday and Thursday--you don’t need it—except usage of complex carbohydrates. for pre-bedtime aminos (whole different article). We don’t want Complex carbs allow maximum fuel for carbs competing with protein for absorption during the load those intense body building type workouts phase. that are the hallmark of the mesomorph phyProteins such as egg whites, amino acids, chicken or lean meat sique. Mesomorphs may not need as many combined with fruits such as apple, cantaloupe, and raisins are carbs per pound, per se, as the metabolically excellent choices of foods for Friday. The simple carbs through charged ectomorph. I would take a more confruit will allow for quick energy and allow the body to keep the servative approach of 200stored glycogen from being used. 500 grams of complexmore carbsthing, a day start.

Of course if weightTHURSOne DOto NOT TRAIN ON WEDNESDAY, gain is your goal, you may need to raise DAY, AND FRIDAY. Next time, I promise to focus inthose on Saturday guidelines.day) Mesomorphs weight loose ends!

Don’t train quote me on (competition and tie up anyusually using 4-8 reps per set to build muscle and the that.

8-15 rep range for shape and muscularity.

Next time we’ll focus on the endomorph, which I feel is the most challenging to work with. So stay tuned!

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

an be used. different be used. suffer from different therapies can be used. mericans suffer It from is estimated that therapies 45 millioncan Americans Hydrate!

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• Dehydration leads to headaches.

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De-stress! and De-stress!

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•help Keep atodiary oftoyour a diary your headaches.

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Low blood sugar levels This cancan This can Keep help This can•help ted neurological trauma effectiveness decreases. headache sufferers h!

The WELLNESS approach! rritation, ulcers, liver including damage, and stomach irritation, Frequent ulcers, liver damage, including and stomach irritation, damage, and sugar levels tein and ulcers, complexliver carbs.

Low blood er headaches. npoint "triggers" and can help your healthpinpoint care "triggers" and can help your health pinpoint care "triggers" and can help your healthpinpoint care "triggers" and can help your health care ne occur from accidents, often have to increase the dosage to get relief, this can cause of the A probwellness approach looks for the cause of the probeven death.

even death.

can trigger headaches. ovider as well. provider by as the well.manufacturer. Over use provider as well. provider as well. exceed recommendations treattreatther than lem just and looks to correct the cause rather than just es, the medication itself is the In cause some of instances, the medication itself is the cause In some of instances, the medication itself is the cause of a diary of your headaches. This can help long-term can lead a variety of effects pproach, number theto symptoms. of medication With aand wellness approach, a to number body getsaing used the theand headache.

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In some instances, the medication itself is the cause of the headache. The body gets used to the medication and

Dr. Chip Curtis, D.C.

All American Chiropractic

Solutions: Solutions:

eat the cause! Once the cause of the problem Treat the cause! Once the cause of the problem Treat the cause! Once the cause of the problem Treat the cause! Once the cause of the problem corrected in the body, you must also look is for corrected in the body, you must also look is corrected for in the body, you must also look is for corrected in the body, you must also look for riggers!" Some examples are certain types "triggers!" of Some examples are certain types "triggers!" of Some examples are certain types "triggers!" of Some examples are certain types of cause! Once the cause of the problem od, medications, hormones and stress. food, medications, hormones and stress. food, medications, stress. food, medications, hormones and stress.

Treat the cause!hormones Once theand cause of the problem ted in the body, you must also look for is corrected in the body, you must also look for !" Some examples are certain types of Here are some tips to help you Here are some tips to help you"triggers!"

Here areSome some tips toare help you Here examples certain types of are some tips to help you dications, hormones and stress. manage your headaches: manage your headaches: food,manage your headaches: manage your headaches: medications, hormones and stress.

e are some tips to help you

the cause of the probas well. e rather than just treats approach, a number of

It can be caused by sinus infection or allergies.

Alla American Chiropractic How to treat headaches naturally: The best way to treat recurring headache pain is to off; goes goesthrough through through withdrawal a withdrawal theas medication the medication wearsoff; off;goes wears goesthrou thro goes a awithdrawal asasthe medication wears look for the causes and triggers and eliminate them.

There this thismay may may cause cause "rebound "rebound headaches" headaches" occur. to Rebound occur. this Rebound may mayc goes through a withdrawal as the medication wears off;this this cause "rebound headaches" totooccur.

Rebound goes through a withdrawal as theare medication wears are athrough lot ofare possibilities; but once these corrected, the off goes through asometimes withdrawal as the medication wears off; goes a"rebound withdrawal asCurtis, the medication wears off; headaches headaches are sometimes worse worse than the than original the headaches headach original this may cause headaches" to occur.

Rebound Dr. Chip D.C. headaches are sometimes worse than the original this may cause "rebound headaches" to occur.

Rebound headaches will not come back. may "rebound headaches" occur.

Rebound thisthis may cause "rebound headaches" to to occur.

Rebound headache, there headache, there by by creating creating vicious a vicious cycle. cycle. headache, headache headaches arecause sometimes worse than the original headache, there by creating a avicious cycle.

All American Chiropractic headaches are sometimes worse than the origina headaches are sometimes worse than the original headaches are sometimes worse than the original headache, there by creating a vicious cycle. headache, there by creating acycle. vicious cycle. headache, there by creating a naturally: vicious cycle. headache, there byheadaches creating aof vicious How How to treat treat headaches headaches naturally: naturally: How Ho types headaches: How totoThe treat

The The best best way way treat to treat recurring recurring headache headache painisistoto painThe is The to b The best way toto treat recurring headache pain How to treat headaches naturally: How How to to treat treat headaches headaches naturally: naturally: look look for for the the causes causes and and triggers triggers and eliminate and eliminate them.

There them. look look for There for th t How to treat headaches naturally: Migraines: Throbbing on one side ofis the look The for 1. the causes triggers andpain eliminate them.

There best way and to treat recurring headache pain to head The The best best way way totriggers to treat treat recurring recurring headache headache pain pain is is are to are are aalot lot lot ofof possibilities; possibilities; but once but these once are these corrected, are corrected, theto are aina lot the lot o The best way to treat headache pain is to are afor of possibilities; but once these are corrected, the that can last 4-72 hours.

Pain isrecurring moderate to severe look the causes and and eliminate them.

There look forof for the the causes causes and and triggers triggers and and eliminate eliminate them. them.

There There headaches headaches will will not not come come back. back. headaches headache headaches will not come back. look for the causes and triggers and eliminate them.

There are a look lot possibilities; but once these are corrected, the intensity and may cause nausea and light or sound sensitivareare a lot aare lot ofaof possibilities; possibilities; but but once once these these are are corrected, corrected, the the lot of possibilities; but once these are corrected, headaches not come back. ity.

My will patients who get migraines report wanting to be the Treat the cause!

Once the cause of the problem headaches headaches will will not not come come back.

The The types types ofback. headaches: of headaches:

Solutions:

Solutions:

Solutions:

Dr. Chip Curtis, D.C.

Solutions: Solutions: Solutions: Solutions: Solutions: Solutions:

All American Chiropractic

Solutions:

Solutions: Solutions:

Solutions:

February 2016

Solutions:

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Northshore Harbor Center Where things happen...

Your Northshore Harbor Center is proud to be a part of the many events in your lives. From Mardi Gras balls and private corporate events to fundraisers, consumer shows, and more. There is always something going on at the Northshore Harbor Center.

February 13th & 14th - Slidell Gun & Knife Show February 21st & 22nd - Private Corporate Event February 27th - Real Men of St. Tammany March 5th - Bayou Reefkeeping presents: “Fragniappe” March 6th - Here Comes the Bride Bridal Expo March 12th - Art Monroe TaeKwonDo March 18th - 20th - Northshore Boat-n-Fishing Show April 2nd - Private Social Event April 8th & 9th - Gulf Coast Quilting Association Quilt Show

100 Harbor Center Blvd. • Slidell, LA 70461 • (985) 781-3650 • NorthshoreHarborCenter.com

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16 ∙

∙ February 2016

Roy Provenzano III is a real man in every sense of the word. He’s a family man, and a Crossfitting man. He fights fires, and he fights pests. Roy is a Real Man of St. Tammany Parish.

Real Man

ROY By: Liz Maddox

A Class of ’97 graduate of Salmen High School, Roy met the love of his life as a junior.

He and Carrie are married now and have two adorable girls Corrine who is 11 years old and Addison who is 7. Roy and Carrie really encourage their girls to be healthy and fit. One of the ways they stay active is by playing competitive soccer.

The family just returned from Texas after a weekend devoted to soccer tournaments. Roy spent his childhood admiring his own father who Roy describes as his hero. He wants the same for his own girls.

Roy lives by “be the man your kids can be proud of.”

If Roy’s first passion is his

family, then his second is certainly helping others in need.

It was this drive that led him to the firefighting profession.

He has been a fire operator for St. Tammany fire dist #1 since 2005. While Roy himself grew up in a loving and stable environment, he says, “being a fireman, there have been many calls where domestic violence has been an issue. I believe no woman, man, or child should have to live in fear.” This is how he became interested and involved in Safe Harbor.

Safe Harbor is a nonprofit agency in St. Tammany Parish serving women, men, and children who are victims of domestic abuse. Safe Harbor pro-

vides a safe place for people in crisis to stay. It also provides a variety of critical support services ranging from crisis intervention to legal advocacy.

For children, Safe Harbor provides playgroups, emotional support, and community-based referrals. As a non-profit, Safe Harbor relies on donations and proceeds from its biggest fundraiser The Real Men of St. Tammany. This is a benefit where 100% of the proceeds go directly to Safe Harbor.

The Real Men of St. Tammany Gala of 2016 will be held on Saturday, February 27th at the Northshore Harbor Center. Tickets and tax-deductible donations can be made online at safeharbornorthshore.org or by calling Dr. Joan Archer at (985) 201-1157. Now, if you can’t make the gala, you can still participate by voting for Roy which is also a donation to Safe Harbor. Each vote starts at $10. The voting site is realmansttammany.com And all donations are tax deductible!

Safe Harbor is a cause very close to Roy’s heart. He wants to remind people that “one in four women in their lifetime will fall victim to domestic vio-

18 ∙

∙ February 2016

lence, and no one should ever have to be a victim of abuse.”

Not only does Roy Provenzano III, fight domestic abuse and fires, he fights pests too! His family has owned Pro’s Pest Control, a full-service pest control company, since 1983. They are a local family-owned pest-control company that offers no-contract service. “Get your money’s worth at Pro’s” is their motto, and they live up to this!

Whatever your infestation is, mice, roaches, ants, fleas, or termites, Pro’s is the place to call (985) 643-7437. Check out all the services they offer at prospest.com or their Facebook page ProsPest.

No “Real Man” would be complete without a winning smile and a hunky demeanor.

Roy’s got both! He credits CrossFit for his muscles. As a fireman, “You never know what you’re walking in to hour to hour, even minute to minute.” Working out with CrossFit works best for the physical demands of a fire fighter.

As for the smile? Well…that comes with a loving family, a happy life, and a passion for helping others. Isn’t that what a Real Man is all about?

20 ∙

∙ February 2016

Continued from page 22...

presents the

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Win a custom shed from Fox8’s He Shed/She Shed The He Shed/She Shed feature at the show is a design area that embraces the latest trend of repurposing the traditional backyard shed into a more useful & imaginative extension of the home.

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Brought to you for 61 years by

PET health

Continued from page 20...

While February is National Pet Dental Health Monthbetween

MET FIT OCT 2015:M&B 5.0 Final 10/6/15 11:08 AM Page 20

Dental health is one of the most important aspects of your pet’s health. Your pet should have an oral health examination with your veterinarian at least yearly. They can identify and treat any dental or gum problems that your pet might be experiencing.

Most dental disease occurs below the gum line, therefore it may not be obvious that your pet is having discomfort. If untreated, gum disease can lead to infection, recession of the gums, tooth signs like seizures loss, bone loss, and andcoma. chronic pain. More alarmingly, inflammation We aggressively treated the puppy with fluin ids, thecharcoal gums tocan make your pet more susceptible for kidney, absorb any remaining drug, and liver, and heart disease!

The good any news is, this can be prevented to prevent stomach protectants like Pepcid gastric ulcers. dental He did have a mild in his with proper care by increase your veterinarian with routine exams, kidney values and we kept him in the hospital on cleanings, and dental X-rays. There are also many at home fluids for two days. He stopped vomiting and products that can help your pet maintain a clean, healthy mouth. quickly responded to his fluid therapy. He was Many veterinarians offergreat discounts and promotions for dental sent home eating and feeling with his kidLast week, ney valuesscheduled back to normal. cleanings during the month of February.

how they They a we do no pets even

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. by: Dr. Liza Ledet, DVM Mandeville Animal Hospital Last week, my receptionist came to me with a question about a client who was on the phone

P

You should always consult with your veteri-

tions.

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

Below is a list of signs that

You m ay be able to ease your pet's sym ptom s atand may indicate tooth gum disease in your pet: hom e w ith a few com m on household m edications:

a question abou

needing advice.

puppy for vac

may even be lethargic for 24

• BAD BREATH

hours or so.

We instructed the

• FLINCHING OR PULLING AWAY FROM YOU WHEN YOU TRY TO LOOK AT THE TEETH

owner to call with any concerns and that she could try a cool com-

• SIGNS OF AGGRESSION BECAUSE THEY ARE IN PAIN

press over the injection sites if necessary.

• RED, SWOLLEN GUMS

The owner did in fact feel the puppy was

• LOOSE TEETH

very sore, and instead of

• BLOOD OR SALIVA AROUND THE MOUTH

calling our hospital to find out what to do, she

• TARTAR BUILD UP

gave the 5 pound puppy a

200mg

Ibuprofen.

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

• VISIBLE ROOTS OF THE TEETH WHICH SHOULD BE COVERED

BY BONE AND GUMS

• OPEN WOUNDS ON THE FACE UNDER THE EYE, ON THE LOWER JAWS, IN THE MOUTH • ULCERS IN THE MOUTH OR LIPS • SNEEZING OR NASAL DISCHARGE

• RUBBING THE FACE ON CARPETS AND FURNITURE

• YOU CAN SEE THE BULGE • SLEEPING MORE THAN OF THE CROWN WHICH IS USUAL, DECREASED ACTIVITY, USUALLY HIDDEN FROM VIEW veterinary narian before giving your pet any medications POOR APPETITE, DROPPING

designed options, however, it does have a recommended dose. The 200mg tablet

what were not prescribed for that specific pet. If FOOD AND you find your pet ill after hours, there are 24

HARD TREATS

If you anyclinics of the signs your pet, please schedule an hournotice emergency in above all metro areasinand appointment with your veterinarian immediately. only a phone call away no matter where you live. dose for a dog that size.

Your pet will thank you and you will enjoy their fresh breath!

The puppy was vomiting uncontrol- Do not take it upon yourself to give your pet your

was over 20 times the recommended

lably. We told the owner to bring him in

immediately

for

treatment.

Dr. Liza Ledet, DVM

lower toxic doses it causes vomiting,

Mandeville Animal Hospital

then it can damage the kidneys, and at highest amounts cause neurologic

22 ∙

∙ February 2016

Dr. Liza Ledet, DVM

Ibuprofen toxicity is dose related- at diarrhea, possibly stomach ulcers,

20 www.metrofitnessmag.com October 2015

medications as it may cause more harm than

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

Mandev 419 Giro Mandev T: (985) F: (985)

Expires 12/31/15

The Omega-3 story began years ago when scientists noted that despite consuming high levels of fat, the Inuit Eskimos had low levels of heart disease. It became clear that the fat they ate from whale, seal, and salmon, however, was rich in omega-3 fatty acids. Since then, clinical trials have shown that omega-3s can reduce the risk of suffering heart attack or a stroke. They can also prevent death from other heart or circulatory diseases.

by saraKOTLER Omega-3 Fats: Essential to Health

Omega-3 essential fatty acids are a special type of protective fat that the body itself cannot manufacture. People who don't get enough omega-3 fatty acids in their diets are more likely to experience learning disabilities, dementia and depression. Omega-3s also reduce inflammation and inhibit blood clots, the underlying cause of most strokes. Omega-3s come from fish and krill (a type of shrimplike marine invertebrate animal), flaxseed and some nuts, but there's a big difference in how well different kinds of omega-3s are utilized by the body.

Fatty fish is also high in choline, a substance used to manufacture one of the main neurotransmitters (acetylcholine) involved in memory. Many people believe flaxseed is an adequate substitute for fish. It isn’t. Although flaxseed contains alpha-linolenic acid (ALA), a form of omega-3, only about 10% of ALA is converted to docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), the most beneficial forms of omega-3s, precisely the ones that are plentiful in fish oil.

Walnuts for Health

Walnuts play a role in a balanced diet and are a good source of alpha-linoleic acid. When it comes to their health benefits, walnuts definitely are regarded as a "brain food." Tis is not only because of the wrinkled brain-like appearance of their shells, but because of their high concentration of omega-3 fats. They're also high in protein and vitamins, especially in E and B vitamins.

Walnuts have many health benefits ranging from cardiovascular protection to the promotion of better cognitive function and the antiinflammatory benefit that is useful for patients with asthma, rheumatoid arthritis and inflammatory skin diseases such as eczema and psoriasis. Walnuts also contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anti-cancer properties.

Studies show that increasing the dietary intake of walnuts produces favorable effects on high cholesterol levels and other cardio-

24 Northshore Fitness August 2011 2011 ∙ February 2016

24 ∙

vascular risk factors. Omega-3s benefit the cardiovascular system by assisting in preventing erratic heart rhythms, making blood less likely to clot inside arteries, which is the proximate cause of most heart attacks, and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.

Recent research found that walnuts have significant antioxidant value and their consumption (a mere handful) at least four times a week can reduce by 37% the risk of coronary heart disease, while each additional serving of nuts per week shows an 8.3% reduced risk of cardiovascular and coronary heart disease.

Prevention and control of high blood pressure is also one of the benefits derived from eating walnuts. A daily ounce of walnuts also improves the cholesterol profile in persons with type 2 diabetes.

The nuts are found to reduce levels of several molecules that promote atherosclerosis.

So Which is Better: Walnuts or Fish Oil? In a recent clinical trial comparing the two types of omega-3s, researchers at Loma Linda University in California found that plantderived omega-3 in walnuts offers different heart-health benefits than the marine-derived omega-3 found in salmon. So for optimal heart health, you need to include both plant and marine sources in your diet. Unfortunately, a number of fatty fish contain mercury and so do some over-the-counter supplements made from them. When purchasing a fish oil supplement, look for "molecularly distilled” on the label to ensure that the product you're buying has been screened and filtered of all contaminants. Some people use eggs enriched with omega-3s, but in most cases the omega-3 is plant derived from flaxseed, so you're not going to get the benefit of high DHA as you would if consuming fish.

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Cross Gates personalized fitness services gives you the attention you need to get results! It all gets started with a fitness consultation from your FREE Personal Trainer. We make sure you get involved in the club by helping you find the program that works the best for you. As your Personal Trainer, our promise is to make sure you reach your goals—with a customized workout plan! We even check in with you every few weeks to see how we can help. There is an entire team of trainers, instructors and coaches—all fitness professionals ready to keep you motivated. Cross Gates is the only health club that provides you with customized fitness—that brings you service. You’re never on your own.

200 N. Military Rd. | 1311 Gause Blvd. | 4038 Pontchartrain Dr.

985.643.3500 | CrossGatesClub.com

26 ∙

∙ February 2016

read us online at: metrofitnessmag.com