Donâ€™t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
Cover: Spa Jouvence by: Kristie Andres Page: 18
volume5 NUMBER 05
account executive gregFLORIDI
chief designer chrisTIBLIER
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 24 Boost Low Testosterone by travisMANNY
page 28 Tips for Working Out With your Dog
page 10 Shed Water Fast by mikeMILLS
page 12 East Meets West, Acupuncture
page 30 Worst Nutrition Advice in History by krisGUNNARS
page 18 Spa Jouvence
by kristieANDRES Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at firstname.lastname@example.org. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to email@example.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
Like Metro Fitness The only survivor of a shipwreck was stranded up on a small, uninhabitMagazine on: ed island. He prayed feverishly for God to rescue him, and every day he scanned the horizon for help, but none seemed forthcoming. Exhausted, he eventually managed to build a little hut out of driftwood to protect him from the elements, and to store his few possessions. But then one day, after scavenging for food, he arrived home to find his little hut in flames, the smoke rolling up to the sky. The worst had happened; everything was lost. He was stung with grief and anger. "God, how could you do this to me!" he cried. Early the next day, however, he was awakened by the sound of a ship that was approaching the island. It had come to rescue him. "How did you know I was here?" asked the weary man of his rescuers. "We saw your smoke signal," they replied. It is easy to get discouraged when things are going bad. But we shouldn't lose heart, because God is at work in our lives, even in the midst of pain and suffering. Remember next time your little hut is burning to the ground -- it just may be a smoke signal that saves you.
God Bless, Kelly Walgamotte (985) 778-6171 • firstname.lastname@example.org
6 www.metrofitnessmag.com May 2014
Read us online at: www.metrofitnessmag.com
Brush up on hygiene Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes. This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.
Weights First Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.
Sip wine sooner Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep, says John E. Brown, MD, an assistant professor of medicine at the University of Maryland. If you like a glass of wine in the evening, have it with dinner—around 6 p.m. rather than 11—and drink in moderation, so it’ll wear off by the time you lie down.
High Blood Pressure High blood pressure is a common and dangerous condition. But you can take steps to control your blood pressure and lower your risk. Having high blood pressure means the pressure of the blood in your blood vessels is higher than it should be. About 1 in 3 U.S. adults—or 67 million people—have high blood pressure. Only about half (47%) of people with high blood pressure have their condition under control. This common condition increases the risk for heart disease and stroke, two leading causes of death for Americans. High blood pressure is called the “silent killer” because it often has no warning signs or symptoms, and many people don’t know they have it. That’s why it’s important to check your blood pressure regularly.
8 www.metrofitnessmag.com May 2014
Taste the Colors Foods with bright, rich colors are more than just nice to look at. They're also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you'll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I'm reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.
Massage Therapy Massage became widely used in Europe during the Renaissance. In the 1850s, two American physicians who had studied in Sweden introduced massage therapy in the United States, where it became popular and was promoted for a variety of health purposes. With scientific and technological advances in medical treatment during the 1930s and 1940s, massage fell out of favor in the United States. Interest in massage revived in the 1970s, especially among athletes. According to the 2007 National Health Interview Survey, which included a comprehensive survey of CAM use by Americans, an estimated 18 million U.S. adults and 700,000 children had received massage therapy in the previous year. People use massage for a variety of health-related purposes, including to relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
supplementREVIEW by: mikeMILLS Shed Water Fast! But Will It Last? Summertime is here Trips to the beach, river,
Prickly Chaff Flower Extract is naturally
and pool are upon us, as well as weddings, festi-
derived from a shrub that grows throughout
vals, and parties. Procrastination, combined with
India. Prickly Chaff is a potent diuretic that has
busy schedules, leave us susceptible to waiting
been shown to combat urinary tract infections
until the last minute to get ready. There are nat-
and possesses anti-inflammatory properties. Uva-
ural supplements available that can aid in water
Ursi is a plant commonly called Bearberry. Uva-
loss in as little as three to five days allowing the
ursi extract contains arbutin, a natural compound
bikini or dress that has been in the closet for the
with strong diuretic and antimicrobial properties.
past year to fit comfortably and to give the body
Dandelion Extract contains powerful diuretic
a more toned and defined appearance. However,
compounds called taraxasterols that increase the
many times these "quick fixes" do not last and the
secretion of excess water. Dandelion is one of the
body goes back to retaining water and feeling
most popular natural diuretics which also works
bloated a few days later. We are going to discuss
as an anti-inflammatory agent and natural treat-
what supplements are recommended for optimal
ment for high blood pressure. Potassium is an
water loss and how to keep it gone for good.
essential mineral responsible for a wide variety
WATER AWAY WITH THIS COUPON ONLY! *Can not be combined with any other discounts or promotions.
of metabolic functions. As an electrolyte, it aids in the maintenance of enzyme structures and fluid balance. Potassium also regulates muscle contractions, heart rate, and blood pressure. Vitamin B6 is essential in balancing sodium and potassium levels in the body and is also responsible for the production of monamine neurotransmitters such as adrenaline, serotonin, and dopamine. Juniper Berry is primarily known as a botanical support for healthy kidneys, bladder, urine flow, prostate and urethra, as well as overall genitourinary tract health in both men and women. The diuretic action of the juniper berry is attributed to its essential oil, especially terpinene-4-ol, which is said to accelerate the filtration activity of the kidneys. When combined, all of these ingredients can
help reduce the amount of subcutaneous (under the skin) fluid in the body. Subcutaneous fluid can reduce the appearance of lean muscle definition and leave a smooth, flat appearance to one's physique. Make sure to drink plenty of water to avoid dehydration when using a product that contains a blend of these herbs, vitamins, and minerals. The biggest mistake one can make is to drink less water when trying to cut water weight. For every gallon of water a person consumes, the body will excrete a gallon and a half! In order to keep the water weight off after using one of these products, a minimum of a gallon of water should be consumed daily. Try not to procrastinate this year, exercise for 30-60 minutes daily, eat several small meals throughout the day, and drink no less than 8
to 10 glasses of water in a 24 hour period, and the body will mantain a dry, lean appearance all year long!
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.
painCORNER by: melissaBRELAND
East meets West: The Art of Medical Acupuncture The science of acupuncture as a treatment model for pain and wellness has always intrigued me. I recently met a local neurologist and acupuncturist who was willing to introduce me to its wide range of health benefits. Throughout my career as a professional MMA fighter, gym owner and entrepreneur, my body has experienced its fair share of stress and damage. I have daily reminders of the barrage of pain and discomfort that come along with the sport and lifestyle I love. However, there comes a time in one’s life that intervention is necessary to continue thriving. In my quest to find pain relief through innovative yet minimally invasive treatments, I’ve had the opportunity to try alternative procedures such as acupuncture. Furthermore, being involved in the pain man-
agement field has greatly expanded my knowledge of a vast array of treatment modalities that target both the mind and the body. I hope that my readers can, in turn, use my experiences and knowledge base to make the best and most appropriate decisions for their health needs. Eastern philosophy meeting Western medicine is definitely an area I will continue to explore throughout my own journey to wellness. Dr. Aaron Friedman of Integrated Pain and Neuroscience is a neurologist and Helms Medical Institute trained acupuncturist practicing on both the north and south shore. Dr. Friedman is committed to providing a holistic and individualized treatment plan to his patients, with thorough knowledge in the ancient art of medical acupuncture. Termed as a complementary medicine in the treatment of pain, acupuncture addresses a wide gamut of disease states. Dr. Friedman does not view this model as a cure for disease in and of itself, but rather considers acupuncture
to be a highly beneficial procedure used in conjunction with other treatment modalities. Acupuncture as a holistically alternative treatment for pain and mood disturbances has been practiced worldwide for over 3000 years. Originating in China, this treatment modality has been used in Traditional Chinese Medicine to correct imbalances in the body. By targeting specific acupuncture points, acupuncturists have the ability to alleviate physical, mental, and emotional pain and discomforts. In Western medicine, acupuncture has been integrated into modern treatment plans to target such conditions as acute and chronic back pain, carpal tunnel syndrome, fibromyalgia, headache, fertility/menstrual issues, myofascial pain, osteoarthritis, dental pain, and several other neurological and musculoskeletal disorders of the body and mind. Through the use of thread thin-needles, as well as heat and electrostimulation, Dr. Friedman is able to target various systems, or “meridians”, of the body. For acute injuries, Dr. Friedman suggests a shorter duration of acupuncture treatments, which last approximately 12 minutes each. For more chronic issues, the need for different acupuncture and needling techniques may be utilized to target more body systems. Evaluation is conducted throughout the treatment process to gauge effectiveness in the diminishment of symptoms. If acupuncture is not beneficial to a specific patient, Dr. Friedman will make recommendations for more appropriate treatments and procedures. For years, I have had radiating, neuropathic pain in my legs. As if someone suddenly turns up the frequency of my nerve pulses, I experience pain and discomfort shooting down my legs that I cannot control. During my acupuncture treatment, I observed this sensation in one of my legs, but at a much lower frequency. Rather than feeling the normal pain and discomfort, I experienced a steady nerve stimulation that was soothing and calming to my senses. I would definitely go back for further treatments to investigate how much relief this practice could bring to my neural discomfort and pain. For more information on how you could benefit from acupuncture and other complementary procedures, visit www.painisapuzzle.com. You can also visit www.nccaom.org to find a National Certification Commision for Acupuncture and Oriental Medicine (NCCAOM) certified acupuncturist in your area. Rich Clementi is a professional MMA, UFC fighter. The owner of Clementi's Gladiators Academy and Rep for IT Flowonix Pain Pumps.
Melissa Breland Recieved her BS in Psychology and MHS in Rehabiltation Counseling. As Certified Rehabilitation Counselor and Menttal Health Professional, she currently provides mental health services throughout the Northshore
dragon’sCORNER LEVATOR SCAPULA garyDRAGON If you play sports such as baseball, softball, volleyball, or
pattern of the shoulder joint. This can lead to ongoing shoul-
tennis, you may have experienced pain in your shoulder with
der pain known as tendonitis and can eventually result in a
overhead movements. Most people think they have a shoul-
torn rotator cuff.
der problem, but it may not be caused by your shoulder at
Having a painful shoulder due to muscle imbalances is not a
all. It may be caused by a muscle called the LEVATOR SCAPU-
season ending injury if caught early enough. It can be treat-
ed conservatively with physical therapy. If you are an athlete
When an athlete brings his or her arm overhead, the scapu-
and suffering from unexplained shoulder or neck pain, give
la (shoulder blade) needs to upwardly rotate, allowing the
us a call at Action Physical Therapy and Sports Medicine.
shoulder joint to move without pain. To upwardly rotate the
After a thorough evaluation of your neck, and shoulder
scapula, two of the muscles involved are the Upper Trapezius
blade, we can start you on a strengthening and stabilization
and Lower Trapezius. However, tightness to the Levator
program targeting your problems. Don’t let on-going pain
Scapula (Levator), a muscle in the neck, has the opposite
keep you from performing your best. Contact us at ACTION
effect on the shoulder blade. Since the Levator inserts on the
PHYSICAL THERAPY so we can get you BACK INTO ACTION.
superior and medial border of the scapula, its action is to move the scapula up, while downwardly rotating at the same time. When the Levator muscle tightens, it has a weakening effect to its opposite muscle, the Trapezius. This tightnessweakness combination will result in an abnormal movement
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEATS Slow Cooked Shredded Chicken Tacos robHOWELL This is a recipe that my family loves, and it's so easy you'll want to do it all the time! This is a Crock-Pot recipe that is very easy to start in the morning when you know the evening is going to be hectic. There is very little prep to make this and when it’s done, you can make a salad or tacos. My sister makes this for her kids all the time, and it's one of their favorite family meals according to my nephew. To Make: Place all the ingredients into the Crock-Pot at low heat if you have at least 7-8 hours; or if you need it done sooner, you can cook it on med heat. Cook the chicken until it shreds easily with a fork and falls apart. If more liquid is needed for the cooking, you can add more chicken broth. Then serve it up and enjoy!
Ingredients: 2-3 lbs of boneless chicken thighs or breasts 1 cup chicken broth ½ med onion, diced 2 cloves garlic, crushed 1 can (14.5oz) roasted red peppers, diced Juice of 1 lime ½ -1 tsp cumin
½- 1 tsp chili powder ½ tsp chipotle base or powder (optional) 1 tsp red pepper flakes (optional) 1 med. size jar of fresh-made or store-bought salsa ( get as hot as you want it to be) 1 tbsp fresh chopped cilantro (add at the end)
Prayer by: dr kristinSMITH Could the way you drive be causing your problem? The other day, I was asked by a sweet lady (“Hi Miss Jenny!) if the way we drive could affect the way a person's spine feels. So many times, it's the things we do on a regular basis that create the health issues we have. This is why I like to ask patients what positions they sleep in, how their desk may be set up, and even how they sit in their car. Doing these actions in an improper position can result in a repetitive stress injury. Since so many of us commute to work, that long drive in a less than optimal position can cause or compound existing conditions. Here are a few ways to make sure you're set up properly to avoid repetitive stress issues during your commute. Adjust the seat height so you have a good view out the windshield but avoid hitting the steering wheel with your thighs. Check that your feet can depress all the foot pedals without your back coming away from the seat back or move your seat closer to the steering wheel. Your knees should be slightly bent. Locking your knees can cause reduced circulation. Recline the back of your seat so your shoulders are behind your hips maintaining an upright, relaxed posture. Many car seat designs force rounded back posture. To support the natural curvature of your spine, invest in a thin lumbar cushion or full backrest to reduce rounded shoulders and back postures. Continued on Pg 26
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Why is prayer so important to our spiritual fitness and
spirit and mind are at peace and have hope,
does it also affect our physical fitness? Let's tackle the first
our body responds positively. We are more apt to sleep well,
question first. Prayer helps us verbalize our concerns, doubts,
eat well, and awake with a renewed motivation to live life to
fears, worries, questions, needs, and even our wants. Putting
the fullest. Life lived to the fullest surely includes physical
these thoughts into words can aid our understanding of self
activity and exercise. So there you have it, prayer really does
and why we feel the way we do at any given moment! The art
affect your physical fitness. God’s Word puts it this way…
of moving forward always starts with knowing where you’ve
Philippians 4:6-7 Do not be anxious about anything, but
been and where you are now. Armed with this information you
in everything, by prayer and petition, with thanksgiving, pres-
discover where you need to go and you begin to figure out
ent your requests to God.
what it will take to get there. If prayer begins with honest
Phil 4:7 And the peace of God, which transcends all
introspection it can then move outward and upward to peti-
understanding, will guard your hearts and your minds in Christ
tion God for the help you need. Knowing God has promised to
lend His ear to our prayers we discover it is through conversation with God we find peace, courage, hope, comfort, answers, provision, and blessing! It’s easy to see why prayer is so vital to our spiritual fitness. It may not be as obvious, but the affects of prayer impact our physical well being. When our
Psalm 86:6-7 Hear my prayer, O LORD; listen to my cry for mercy. Psa 86:7 In the day of my trouble I will call to you, for you will answer me.
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weight loss program and need to tighten up loose excess resulting skin. Dr. Wood is continually educating himself on the most up-to-date equipment, medicines, techniques and procedures available to provide the best care and treatments for his patients. Along with massage, facials and other services made to relax you, Spa Jouvence offers a variety of innovative physician services—the vampire procedures—made to
combat aging and restore a youthful look. The vampire procedures include the facelift, facial, breast lift, O-shot, Priapus shot and hair growth stimulation. Generally to achieve the desired affects, the vampire procedures consists of the patient's blood being drawn and immediately processed in the office to concentrate the platelet rich plasma, and then re-injected into the patient, at times with the addition of other medications such as dermal filler, Dr. Wood said. The vampire facelift volumizes and rejuvenates skin diminishing wrinkles and scars while synthesizing collagen. A vampire facial has basically the same effect minus the volumizing. The vampire breast lift enhances the breast cleavage to provide volume and the appearance of a lift without an actual lift or surgery. The O-shot is used for females that suffer from urinary incontinence, painful inter-
course, or desire an enhanced orgasmic response, and the Priapus shot is used for male enhancement including length and girth, sexual function and stamina, improvement of erectile dysfunction, improved libido, and firmness of erections, Dr. Wood said. After a thorough history and physical exam, along with a detailed discussion of the patient’s expectations and desired outcome, Dr. Wood offers these services to candidates that qualify. Dr. Wood plans to continue growing the spa as new innovations to aesthetic medicine improve methods of treatment. Expansions will allow him to continue providing new treatments desired by his clients such as, sunless and spray tanning, skin tightening and lifting with the Ulthera, procedure rooms for the vampire procedures, and additional medical equipment and LASER purchases, he said. Although they plan to grow, Dr. Wood is determined to maintain Spa Jouvence’s relaxing, welcoming, small “family” environment. “We will be expanding into the neighboring business in the near future due to increasing space requirements-we will not lose our quaint, intimate experience in this process,” Dr. Wood said. For more information about the services offered at Spa Jouvence and to make an appointment, visit their website www.spajouvence.com or call 504-338-4268.
www.metrofitnessmag.com April 2014 21
George Yu, MD, a urology professor at the George Washington University Medical Center in Washington, D.C., says that for many men with low testosterone, poor sleep is the most important factor. A lack of sleep affects a variety of hormones and chemicals in your body. This, in turn, can have a harmful impact on your testosterone.
Men who are overweight or obese often have low testosterone levels, says Alvin M. Matsumoto, MD, of the University of Washington School of Medicine in Seattle. For those men, losing the extra weight can help bring testosterone back up, he says. Likewise, for men who are underweight, getting your weight up to a healthy level can also have a positive effect on the hormone.
Research shows that exceptional athletes and math whizzes have extra long ring fingers. The positive peculiarity may mean that, when in the womb, they received soaring testosterone doses, which could partly explain their success.
Testosterone is a fleeting commodity. After a man hits 30, it looks as if the party is over. His testosterone production level plunges 10 per cent per decade, potentially causing those fetching breasts called “man boobs.”.
Testosterone adapts to your body's needs. If you spend most of your time lying on the couch, your brain gets the message that you don't need as much to bolster your muscles and bones. When you're physically active, your brain sends out the signal for more of the hormone. If you're getting little exercise now, Try starting with: • Walking briskly at least 10 to 20 minutes a day. • Building strength with several sessions of weights or elastic bands each week. Work with a trainer to learn proper form so you don't injure yourself. Don't go overboard. Extreme amounts of endurance exercise -working out at the level of elite athletes -- can lower your testosterone.
If you're under constant stress, your body will churn out a steady stream of cortisol, the stress hormone. When it does, it will be less able to create testosterone. So, controlling your stress is important for keeping up your testosterone. Advice to over-stressed men: • Cut back on long work hours. If you're logging lots of overtime, try to whittle down your workday to 10 hours or less. • Spend 2 hours a day on activities you like that aren't work- or exercise-related, such as reading or playing music.
Some medicines can cause a drop in your testosterone level. These include: • Opioid drugs such as fentanyl, MS Contin, and OxyContin • Glucocorticoid drugs such as prednisone • Anabolic steroids used for building muscles and improving athletic performance If you're concerned about your testosterone level, discuss your medications with your doctor to make sure they're not the problem, and to make adjustments to your treatment if needed.
Finally, although you're likely to encounter online ads for testosterone-boosting supplements, you aren't likely to find any that will do much good. Your body naturally makes a hormone called DHEA that it can convert to testosterone. DHEA is also available in supplement form. But it's not advised to use DHEA supplements since, they say, they will do little to raise your testosterone.
Chiro Talk Continued Set your seat height and seat angle to support your bottom and thighs evenly to prevent uneven, circulation-restricting pressure points on your glutes and thighs. Your legs and pelvis should have ample ability to move and shift position without detracting from your driving. Hold the steering wheel with your hands at the nine and three o’clock positions, rather that at ten and two o’clock, leaving your arms and shoulders in a relaxed and healthful position. Your wrists should be in a relaxed, neutral position, not flexed or extended. Holding a steering wheel in awkward postures or too tightly can give rise to carpal tunnel syndrome. Adjust your mirrors so that you can see without excessive twisting or turning of your neck. All of these can applied no matter what size you may be or how big or small your car is. Today's cars are designed to fit nearly everyone. Next time you get in your car for that long commute, pay attention to the way you sit. Make the needed adjustments and prevent problems before they start. If you have any further questions or concerns, please give us a call. We'd be glad to help!
26 www.metrofitnessmag.com May 2014
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Exercising with your dog is a great way for the two of you to strengthen your bond and to get some cardiovascular in at the same time. While canine/human workouts can be fun, they can also be dangerous if proper safety precautions are not taken. Follow the tips below when working out with your dog to ensure that you both are safe: Before exercising with your dog, make sure that he is physically fit enough to handle it. Dogs should be evaluated by a veterinarian before starting a workout program. Also consider the dog’s age. Long distance workouts are not good for young and developing dogs and dogs that are too old may need to take it easy as well. Do not just dive into an exercise routine. Work your way into a more intensive workout regimen. Start slow and always warm up. Gradually build up your and your dog’s stamina before attempting long and hard workouts. Consider your dog’s breed. Some breeds are better equipped for harder exercise than others. Greyhounds, for example, do better with shorter sprints while pit bulls have a higher endurance and can tolerate longer distances. Whether you are running, biking, hiking, walking, or rollerblading with your dog, make sure that he stays to one side of you the entire time. It’s essential that you train your
dog to stick to one side of you and not to dart in front while exercising beside you. This could cause you to trip, which can result in injury to both of you. Dogs that pull on the leash can cause damage to their throat and can also throw you off balance. Consider environmental factors before you workout. During the summer, keep your workouts to early mornings or in the early evening, when the temperature is cooler. This will help you to avoid heat stroke, plus hot pavement can be uncomfortable on a dog’s feet. Avoid terrain that is uneven or rocky. Stay hydrated. Carry water while exercising for lengthy periods. This is especially crucial during warmer weather. If you have a long walk or hike
planned, it can be a good idea to pack a few treats in order to keep your dog’s energy level up; you may even want to toss a granola bar in your backpack for yourself. Don’t push it too hard. Keep your eye on your dog. If he shows any signs of exhaustion, pain, soreness, excessive panting, or has trouble breathing, you’ve pushed it too far and it’s time to stop. Make sure to stop or slow down if you begin to feel tired or sore yourself. If you suspect you’ve overdone it, take a few days off from working out before engaging in additional exercise with your dog. After the workout Check your dog’s feet for cuts, scrapes, or signs of worn down pads. If you worked out in a grassy or woodsy area, check his fur for burrs, ticks, and other foreign objects. Make sure to give your dog plenty of water to replenish fluids lost during the workout. Allow your dog to rest properly in between exercise routines.
Top 5 Contenders for the:
Worst Nutrition Advice in History NUMBER 1
Throw Away the Egg Yolks, the Most Nutritious Part of the Egg
Eggs are among the most nutritious foods on the planet. Just think about it… the nutrients in a whole egg contain all the building blocks needed to turn a single fertilized cell into an entire baby chicken. There’s only one problem, the yolks also happen to be high in cholesterol. Because egg yolks are high in cholesterol, people believed they would raise cholesterol in the blood. For this reason, mainstream nutrition professionals often recommend that we limit our egg consumption to 2-6 whole eggs per week. However, most of them say we can eat more eggs than that… as long as we make sure to throw away the yolks. This is pretty much the worst thing you could do, because the yolks contain almost all the nutrients. The whites are mostly just protein. Many studies have looked at whole egg consumption and blood cholesterol. In 70% of people, eggs have no effect on cholesterol levels. In the other 30% (termed hyperresponders), egg yolks raise HDL (the good) cholesterol and turn LDL
NUMBER 2 The universal advice to eat a low-fat diet was never based on good science. It was originally based on a few poorly conducted observational studies, animal experiments, and misguided political decisions. Even though there was no evidence that saturated fat caused heart disease at the time (and still isn't), some scientists were convinced it was harmful and that a low-fat diet would prevent heart disease. This has been the official position of governments and mainstream health organizations around the world for decades. At the same time, rates of obesity and type 2 diabetes have skyrocketed. Since then, many massive studies have been conducted on the low-fat diet. The biggest and most expensive diet study in history, The Woman's Health Initiative, randomized 48,835 women into two groups, one ate a low-fat diet, the other group continued eating the standard Western diet.
particles into the large, fluffy kind… which is not harmful. In fact, many studies, some of which included hundreds of thousands of people, have looked at whole egg consumption and the risk of heart disease in healthy people and found no association between the two. Additionally, let’s not forget that eggs have many amazing benefits. • They're loaded with high quality protein, healthy fats, vitamins, minerals and antioxidants, almost every nutrient your body needs. • They're very high in choline, a brain nutrient that 90% of people don't get enough of. • They contain lutein and zeaxanthin, powerful antioxidants that are highly protective for the eyes, lowering the risk of various eye diseases. Eggs are also among the most weight loss friendly foods you can eat. Replacing a grain-based breakfast with eggs can increase fullness and make you eat less, helping you lose weight.
Everyone Should Eat a Low-Fat, High-Carb Diet… Even Diabetics
After 7.5-8 years, there was only a 0.4 kg (1 pound!) difference in weight and there was no reduction in heart disease or cancer. Many other studies have led to the same conclusion… the diet that is still being recommended by the mainstream simply does not work. The truth is, the low-fat diet is a miserable failure. Almost every time it is pitted against another type of diet in a study, it loses. Even diabetics have been advised to follow this type of diet… the “carb up and shoot up” strategy that benefits no one but the drug companies. It is a simple biochemical fact that carbs raise blood sugar. This keeps diabetic patients dependant on blood sugar lowering drugs. Although low-fat diets may be okay for healthy people, they are a complete disaster for people with obesity, metabolic syndrome, and type 2 diabetes.
Nutrition history is riddled with nonsense. People have been advised to
do all sorts of strange things that challenge common sense. Some of these things are not only useless, but potentially harmful. The worst part is a lot of this misguided advice is still being pushed.
NUMBER 3 The excessive focus on calories is one of the biggest mistakes in the history of nutrition. The myth that it's the caloric value of foods that matters most, not the foods that the calories are coming from. The truth is, calories are important, but that doesn’t mean we need to count them or even be consciously aware of them. Humans were the healthiest and leanest way before they knew that calories existed. It’s important to realize that different foods have different effects on the hormones and brain centers that control what, when and how much we eat… as well as the number of calories we burn.
A Calorie is a Calorie… Food Quality is Less Important
Here are two examples of why a calorie is NOT a calorie: • Protein: Eating a high protein diet can boost metabolism by 80-100 calories per day and can significantly reduce appetite and cravings. Protein calories have a different effect than carb or fat calories. • Satiety: Many studies show that different foods have varying effects on feelings of fullness. You need much fewer calories to feel full from eggs or boiled potatoes, compared to donuts or ice cream.
NUMBER 4 We are commonly advised to consume seed and vegetable oils that are high in polyunsaturated fats. These oils, including soybean, corn, canola and cottonseed oils, and have been shown in some studies to lower cholesterol levels. However… if something lowers cholesterol, it doesn’t necessarily mean that it will prevent heart disease itself. Cholesterol is a risk factor, but it’s the hard end points (like heart attacks and death) that really matter. There are actually a number of studies showing that despite lowering cholesterol, these oils can increase the risk of heart disease. Additionally, these oils are harmful
Use Polyunsaturated Vegetable Oils for Cooking
for a number of other reasons. They’re loaded with polyunsaturated fats… but most of them are Omega-6s. Humans need to eat Omega-6 and Omega-3 fatty acids in a certain balance, which is currently way off because people are eating so much of these oils. Eating a diet high in Omega-6s and low in Omega-3s can contribute to inflammation in the body, and inflammation is one of the key drivers of almost every chronic, Western disease. These fatty acids also get incorporated into cell membranes, and polyunsaturated fats can react with oxygen and start free radical chain reactions in cell membranes, which can damage important molecules like
proteins or DNA. Additionally… what most people don’t realize is that due to the way these oils are processed (which involves high heat and the toxic solvent hexane), they are loaded with trans fats. In fact, a study on canola and soybean oils sold in the U.S. found that 0.56 to 4.2% of the fatty acids in them were trans fats! Many so-called “experts” are actually telling people to cook with these oils, this is a terrible idea because polyunsaturated fats are sensitive to heat and damage very easily.
Replace Natural Butter with Processed, Trans Fat Laden Margarine
Mainstream nutrition has gotten many things wrong. However, the horrible advice to replace natural butter with processed margarine may be the worst. Seriously, just look at the ingredients list for margarine. This stuff isn't food, it’s a combination of chemicals that looks and tastes like food. Margarine, not surprisingly, increases heart disease risk compared to butter. The same can be said about vegetable oils, multiple studies show they contribute to heart disease and kill people. The studies say these processed fats and oils increase heart disease risk, so it makes sense that we should
avoid them if we don’t want to get heart disease. It’s a no-brainer, right? Well, apparently not, the mainstream nutrition organizations are still telling us to eat them, even though these studies have been out for many years. They just don’t get it. When we replace traditional foods like butter and meat with processed pseudo-foods, we become fat and sick. How many doctors, nutritionists, PhDs, and decades of work does it take to figure that out? For more info go to: www.authoritynutrition.com
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