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mastHEAD cover

publisher

kellyWALGAMOTTE

editor

lanaWALGAMOTTE

marketing

March

scotANTHONY

2014

volume5 NUMBER 03

account executive gregFLORIDI

chief designer chrisTIBLIER

contributing writers

lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON lyndsiLEWIS travisMANNY kristenSMITH

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

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Tid BITS

dragon’sCORNER

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supplementREVIEW

page 22 Mind Power by robTIMOTHY

chiroTALK

page 16 Q & A Dragon Boat Races

page 30 Hurricane Workoutl

page 18 Shamrockin Run 8K

page 32 Fiber: How it Affects Glucose Levels by travisMANNY

by revfitNOLA

by lindaCUCCIA

page 20 Type 1 Diabetes

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healthyEATS

by adamJOHNSEN 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 metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459

Cover: Shamrockin Run Cover photo by: renyRAMOS WWL-TV’s Laura Buchtell & Tamica Lee Page: 16

INSPIRATIONALNOTES

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spiritualFITNESS

kellyWALGAMOTTE publisher Like Metro Fitness

There are two days in every week about which we should not worry, two days Magazine on: which should be kept free from fear and apprehension. One of these days is Yesterday with all its mistakes and cares, its faults and blunders, its aches and pains. Yesterday has passed forever beyond our control. All the money in the world cannot bring back Yesterday. We cannot undo a single act we performed; we cannot erase a single word we said. Yesterday is gone forever. The other day we should not worry about is Tomorrow with all its possible adversities, its burdens, its large promise and its poor performance; Tomorrow is also beyond our immediate control. Tomorrow's sun will rise, either in splendor or behind a mask of clouds, but it will rise. Until it does, we have no stake in Tomorrow, for it is yet to be born. This leaves only one day, Today. Any person can fight the battle of just one day. It is when you and I add the burdens of those two awful eternities Yesterday and Tomorrow that we break down. It is not the experience of Today that drives a person mad, it is the remorse or bitterness of something which happened Yesterday and the dread of what Tomorrow may bring. Let us, therefore, Live but one day at a time.

Life is a gift – Live it, Enjoy it, Celebrate it, and Fulfill it.

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

6 www.metrofitnessmag.com March 2014

Read us online at: www.metrofitnessmag.com


Urine Used to Create Teeth

Low Vitamin D Levels May Damage the Brain

Stem cell research is opening up the way for new teeth "grown" from an unlikely source - human urine. Chinese researchers describe how stem cells derived from urine could be used to generate solid organs and tissues, including teeth. Their study is published this week in the open-access journal, Cell Regeneration. The researchers hope the technique might one day help provide new, tailor-made teeth for dental patients. Previous stem cell research has shown how cells can be generated from urine. It is also known that cells discarded with urea can become induced pluripotent stem cells (iPSCs) which can then generate many different cell types, including neurons and heart muscle cells.

Vitamin D plays an important role in maintaining bone health, but a new study led by University of Kentucky researchers claims that deficiency of this vitamin may cause damage to the brain and other organs. The results, published in Free Radical Biology and Medicine, showed that when middle-aged rats were fed a diet low in vitamin D for several months, they developed free radical damage to the brain. They also performed less well in cognitive functioning tests for learning and memory. The researchers say that several brain proteins were found to have significantly higher levels and this contributes to significant nitrosative stress in the brain, possibly leading to cognitive decline. The researchers claim that vitamin D deficiency is increasing in the US and its effects on an aging brain should not be underestimated.

STeM CeLL SUCCeSS

'Marijuana in adolescence can cause permanent brain damage' New research may give backing to parents telling teens to "just say no." A study in mice from the University of Maryland School of Medicine reveals that regular use of marijuana during adolescence could damage brain function, potentially increasing the risk for schizophrenia and other psychiatric problems. Researchers exposed young mice to low doses of tetrahydrocannabinol (THC), which is the active ingredient present in marijuana, for 20 days. Then the mice were returned to their family to continue developing. When the mice became adults, the scientists discovered that their cortical oscillations were severely modified, and the mice showed signs of impaired cognitive functions. Sylvina Mullins Raver from the University of Maryland says: "The striking finding is that, even though the mice were exposed to very low drug doses, and only for a brief period during adolescence, their brain abnormalities persisted into adulthood."

Giant Mosquitoes Likely to Infest Florida This Summer Giant mosquitoes, the size of quarters, are likely to infest Florida this summer, according to experts from the University of Florida. These huge, biting insects, which are called Psorophora ciliata, or more commonly known as gallinippers, invaded the state last year and, according to entomologist Phil Kaufman, there may be another invasion on the way. "I wouldn't be surprised, given the numbers we saw last year," said Kaufman, an associate professor with UF's Institute of Food and Agricultural Sciences. "When we hit the rainy cycle, we may see that again." Female gallinippers lay their eggs in soil at the borders of water bodies that overflow after heavy rain, such as ponds and streams. Therefore, they are referred to as floodwater mosquitoes. The eggs can stay dry and inactive for a long time, even years, until waters are high enough to help them hatch. Even in the larval stage, gallinippers are fearsome. Most mosquito larvae are content to subsist on decaying plant matter floating in the waters where they develop, but gallinippers are omnivorous, devouring other mosquito larvae and even tadpoles.

8 www.metrofitnessmag.com March 2014

Coffee Consumption Cuts Liver Cancer Risk Good news for coffee drinkers: researchers from Italy have shown that coffee consumption reduces the risk of liver cancer by about 40%. And some of the results indicate that if you drink three cups a day, the risks are reduced by more than 50%. The Centers for Disease Control and Prevention (CDC) states that liver cancer is the ninth leading cause of cancer deaths in the US and the third leading cause of death from cancer in the world. Hepatocellular carcinoma (HCC) is the most common form of this cancer, and men are approximately three times more likely to develop the disease than women. The results of the study, published in Clinical Gastronenterology and Hepatology, reaffirm previous findings that coffee drinking does have health benefits. In just this year, Medical News Today has covered reports that coffee may protect against uterine cancer, prostate cancer, and even how drinking Greek coffee may be the key to longevity.

Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com


supplementREVIEW by: mikeMILLS “Jump Start” Your Health with a Pre-workout Supplement! Without a doubt, the most popular trend in the

lean muscle mass which will lower overall body fat

vitamin and supplement industry in the last five years

percentage. They also reduce fatigue and lactic acid

has been the introduction of a blend of nutrients that

accumulation to allow more intense training for longer

are consumed prior to physical activity to improve

periods of time. Herbs, such as Ginkgo Biloba and vin-

performance during exercise. This blend of supple-

pocetine, are used to help increase blood flow to the

ments is commonly known as a “pre-workout.”

brain and improve mental awareness and focus while

Available in both pill and powder form, a pre-workout

exercising. Some pre-workout mixtures may contain

consists of a wide variety of amino acids, vasodilators,

natural stimulants such as caffeine and synephrine, to

and herbs that increase energy, strength, and mental

increase energy; however, there are non-stimulant

focus. Vasodilators widen the blood channel which

pre-workouts available.

allows more oxygen and nutrients to flow freely to the

One of the most controversial ingredients in most

muscle being worked in a particular exercise, this

pre-workouts is creatine. Creatine enhances ATP pro-

helps improve vascular function as well as promotes a

duction in skeletal muscle and promotes cell volu-

defined and toned appearance. Branched chain amino

mization as well as increases fast-twitch muscle fiber

acids, commonly referred to as BCAA’s help increase

output which can help improve strength. The human


body has a certain amount of creatine naturally stored in

Citrulline Malate, which blocks the conversion of the

exercising, which excretes the subcutaneous water from

its muscles. Supplementing creatine before exercising

amino acid L-Arginine to ammonia, which is a waste prod-

under the skin and creates a leaner appearance. Be care-

ensures that the muscle is fully saturated which will help

uct in the body. L-Arginine is the main vasodilator used in

ful to read the ingredients closely when choosing a pre-

keep high levels of energy available for intense workouts.

pre-workouts which forces blood into the muscle being

workout supplement to ensure proper absorption of the

Cheaper brands of pre-workouts use creatine monohy-

worked during a particular exercise. This helps to create

key nutrients that are a vital component to achieving a

drate in their formulas, which has been shown in studies

a tight feeling in the muscle that is often referred to as

desired physique and to lead a healthy lifestyle.

to cause water retention, bloating, cramping, and dehy-

the “pump.� L-Arginine alpha-ketoglutarate and L-

dration. Creatine monohydrate has a high acidity level

Arginine-alpha-ketoisocaproic acid calcium are the two

which can cause it to convert to creatinine, a waste prod-

most common forms of L-Arginine used in pre-workouts;

uct filtered out by the kidneys. When choosing a pre-

they reduce muscle fatigue and have a higher absorption

workout product, a pH correct creatine, such as kre-alka-

rate than L-Arginine alone. Beta-Alanine, a naturally

lyn or magnesium creatine chelate, should be the crea-

occuring amino acid, buffers lactic acid production which

tine of choice, because it has a low conversion rate to

reduces the burning sensation in muscle associated with

creatinine and does not cause water retention or stom-

high intensity training. Beta-Alanine can also cause a

ach discomfort.

warm sensation in the muscle that increases thermogen-

Another popular ingredient in pre-workouts is

esis and produces a higher amount of perspiration while

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.


linda’sCORNER by: lindaCUCCIA Enemies If you are living a healthy lifestyle and accomplishing your goals, invariably you will meet with some resistance in the form of an enemy. Typically, we think of enemies as those who actively seek to hurt us, make us feel bad, or in some way deter our progress. They may be direct in their approach, or they may speak evil behind our backs. In reality, an enemy is anyone who, in any particular moment, does not encourage our growth, celebrate our accomplishments, or respect our decisions. By this definition, enemies can be a lot closer to us than we would like to imagine. For a person who is seeking wholeness, it is imperative to adopt the appropriate response to such resistance, so the impact on our own lives is minimal.

The first step is to be an enemy to no one. Give love to everyone you come into contact with, regardless of how they behave toward you. This is not merely a Biblical commandment that seems impossible to obey. It is key to living a healthy, joyous lifestyle. Look for things to appreciate in those around you, and encourage others with your thoughts, expressions, and words. Celebrate their success as if it were your own, especially if you wish it were your own! It may seem like quite a challenge at first, but it can become a habit, and then a lifestyle, to find and appreciate the good in every person in your life. The second step is to give very little of your attention to any negativity that is coming toward you.

“Give very little of your attention to any negativity that is coming toward you.”


dragon’sCORNER Your focus on the rumor, the nasty comment, or the subtle criticism will only exacerbate the negative energy coming from that person. Instead, continue focusing on your own goals. A fire with no fuel eventually dies out. The temptation, of course, is to try to control the other person. We may try to explain or defend ourselves, or even launch our own subtle attack on their character. The truth is that any participation in harming another person harms us. Respecting everyone’s personal choice is love. And love has the power to change everything within us. The last step is simply to realize that opposition can be fantastic motivation. With this in mind, we can literally thank those who oppose us for the growth they will inspire in our lives, and the strength we will gain through the experience. In fact, viewed correctly, “enemies” can be our teachers, assisting us on our journey. Author Ralph Waldo Emerson writes, “You will always find those who think they know what is your duty better than you know it.” The only appropriate response to anyone who tries to discourage you from being who you are is compassion. And since you, as the temporary object of their negative attention, cannot possibly help them, decide to respect their choice, and continue moving forward in the direction of your goals. Besides, there are many, many more people cheering for you than opposing you. Every decision counts.

Lower Cross Syndrome: Is That Causing My Pain garyDRAGON One of the most common complaints in our clinic is low

slack for the weakened gluteus maximus. This hyperactivi-

back pain. Patients say they’ve tried exercises for their

ty causes the muscles of the lower back to tighten. As the

lower back; however, they continue to suffer with pain.

lower back muscles tighten, this causes inhibition or weak-

One of the main reasons why exercises alone may not

ness to their opposite muscle group, the abdominals.

decrease low back pain is due to muscle imbalances

Therefore, if one muscle group is tight, the opposite mus-

throughout the front and back of the lumbar spine and

cle group will become weak.

pelvis. These patients could be suffering from Lower Cross

People suffering from LCS can improve their posture and

Syndrome (LCS).

decrease their symptoms by following an appropriate

Lower Cross Syndrome was discovered by Czechoslovakian

stretching and exercise program. Exercises alone will not

Physical Medicine Physician, Vladimir Janda. LCS is com-

correct muscle imbalances throughout the lower back and

monly seen in people who sit for long periods of time.

pelvis. Stretching the anterior hip and lower back must be

Sitting for long durations causes tightness throughout the

performed prior to exercises isolating the gluteus maximus

anterior hip musculature (iliopsoas). Tightness to the iliop-

and abdominals.

soas causes inhibition, or weakness, of the opposite muscle

If you’ve been suffering from low back pain that has not

group, the gluteus maximus. Inhibition of the gluteus max-

responded to exercises, your lower back may not be the

imus limits the backward movement of the legs. This is a

problem. You may be experiencing Lower Cross Syndrome.

movement required for walking. This weakness causes the

Please call us for an evaluation of your low back pain so we

lower back muscles to become hyperactive and pick up the

can get you feeling better and Back into Action.

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 Paleo Roasted Red Pepper Chicken Salad robHOWELL This delicious, creamy chicken salad is zesty and flavorful; you won’t even realize that it’s good for you! This can be eaten on its own or on Ezekiel bread, lettuce wraps, or on a bed of greens for a healthly lunch or dinner. This can be made in advance, and you can enjoy it all week long. You will love the homemade

Linda is a National Board Certified teacher, certified personal trainer, group fitness instructor, presenter and writer. She is most passionate about bodyPump and helping other achieve their fitness goals, Linda Cuccia, NBCT, M.Ed.

mayo that will only take a minute to make. As in all my recipes, substitutions can be made to suit your own taste profile. To Make: Make the mayo first by placing the egg, garlic, lemon juice, chipotle powder, and hot sauce in a food processor or blender. Add avocado oil slowly and mix until the consistency looks like mayo. Salt and pepper to taste and then incorporate the other ingredients in a bowl. Add the mayo until it coats all the ingredients. Enjoy!

Ingredients: 1 lb of chicken breast seasoned, cooled, and diced 1 red pepper roasted seeded and diced(can buy already done) 3 ribs of celery diced ¼ of a red onion diced ½ cup black beans (optional) To make the Mayo:

2/3 cup of Avocado oil 1 clove garlic 1 Egg 1 tsp lemon juice ½ tsp chipotle powder Dash of hot sauce Salt and pepper to taste


Precious Time by: dr kristinSMITH

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

Have Osteoarthritis? Try These Exercises Most of us have heard of Osteoarthritis (OA). It's a degenerative joint disease, affecting over 20 million Americans. It affects the cartilage, tissue on the ends of bones that meet in a joint that helps bones glide over one another. In OA patients, the cartilage is broken down and eventually wears away. As a result, instead of gliding, bones rub against each other, causing pain, swelling, and loss of motion while symptoms are typically treated by medication, joint manipulation, and exercise. Swimming, yoga, tai chi, pilates, light weight strength training, and aerobic activities are just a few exercise methods that can help those suffering from OA. Aerobic activities such biking or walking not only help your heart, but it activates certain opiod mechanisms in the body that help to reduce pain Walking is a great, low impact way to improve your cardiovascular health and burn off extra calories. The best part is that you can walk almost anywhere rain or shine. It's also an ideal activity for those with other limited physical capabilities. Swimming is a great exercise for OA sufferers because any kind of impact may exacerbate an underlying problem. Swimming reduces gravity that can add extra wear and tear to joints that already have limited cartilage. It's also kinder to the muscles surrounding the joints. Yoga works well for people with OA because the breathing component of yoga might be just as helpful to ease chronic pain as the movement and stretching. Stretching the muscles that control the joints can assist in increasing ranges of motion of the joints. It is best to avoid poses that involve extreme ranges of motion so as to avoid injury to those just beginning yoga. A New England Journal of Medicine study found that twice-weekly sessions of

Continued on Page 26 Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303

Most of us who make the effort to take care of our

itual suit” there are also consequences

bodies by working out, eating right, and getting enough

we will not fully understand until years later. Why?

rest, do so not because we think by doing these things

Spiritual health affects our priorities in life. Strong spir-

we can make our bodies last forever. We do so because

itual health helps us put those priorities in order. This

we want to be as healthy as possible in order to enjoy

ordering affects the choices we make in our personal

to the fullest whatever years we are privileged to have

lives and in our relationships with others. Years later,

here on this earth. Neglecting our “earth suit” has con-

the impact of these choices becomes very apparent. So

sequences you will not fully understand until years

make it your goal to get down the road with a healthy

later. My Dad has told me numerous times, “Son if I had

body and healthy relationships with God and with oth-

known I was going to live this long I would have taken

ers. The benefits of a healthy spiritual life have tempo-

better care of myself!” He has actually done a pretty

ral and eternal reward! Jesus put it this way…

good job of staying fit for his age, but his point is well

Mat 6:19 "Do not store up for yourselves treasures on earth, where moth and rust consume and where thieves break in and steal; Mat 6:20 but store up for yourselves treasures in heaven, where neither moth nor rust consumes and where thieves do not break in and steal. Mat 6:21 For where your treasure is, there your heart will be also.”

taken. So don’t let the naysayers keep you from staying with your healthy lifestyle choices. By the same token, it makes no sense to take care of the body, which is temporary, and neglect the soul, which last forever. If we only focus on our “earth suit” and neglect our “spir-

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by: lindaCUCCIA The Shamrockin’ Run is an 8K road race that will take place in New Orleans on March 16, 2014. The race will start at 8:30AM at the National World War II Museum, head down Prytania Street, and end at Audubon Park. Runners will enjoy live music from Big Sam’s Funky Nation, bagpipers and bands at every mile, and a total prize purse of $70,000. This year, the Shamrockin’ Run is expecting nearly 5000 participants, with most of them dressed in crazy St. Patrick’s day costumes. This is truly something to see! And whether those registrants run, walk, or dance to the finish line, everyone will be eager to experience one of the best after-race parties this city has ever seen. There will be plenty of Guinness, food, refreshments, and live music in the park, and something unexpected as well.


This year, Premier Event Management has arranged an 8K Elite Cup Race that will start at 10:30AM, during the after-race party. This race features 52 elite athletes from countries all around the world, including Kenya, who will compete for prize money that could add up to $21,000. At an average speed of 4 minutes per mile, these runners are amazing to watch. One of them may even break the current world record for men or women, earning them a $10,000 bonus. The elite athletes will run approximately four loops around Audubon Park, so everyone in the park can cheer them on. Bill Burke, Owner of Premier Event Management and Race Director for the Shamrockin’ Run, says

he is excited to bring The Elite Cup to the race this year. “This event will bring the elite road race up close and personal to every athlete and spectator in Audubon Park.” Bill says he came up with the idea for a St. Patrick’s Day themed race last year. He said he wanted to design a race on the old original Crescent City Classic course, and after doing some research, he found that some of the largest 8K race events in the world have St. Patrick’s Day themes. With the beer, the costumes, the flags and the music, this event is a great way to race, celebrate our local community, and give a salute to Ireland, all while having fun. During the general race at 8:30AM, there is also a Guinness Challenge that only the bravest of beer drinkers should attempt. During the race, 300 men and 300 women will have to consume four Guinness Beers at various points along the route. The prize for the runner who crosses the finish line first (by running or stumbling) will be $1000 and a case of Guinness. Spots for this special challenge are

WWL-TV’s Laura Buchtel and Tamica Lee helping out at Audubon Park for this years Shamrockin’ Run.

going fast, so anyone interested must register soon. Bill Burke is thrilled to bring the Shamrockin’ Run to New Orleans for its 2nd year, and is looking forward to the explosion in participation the event has seen so far. He said that last year the first 500 finishers received a commemorative glass beer mug. Those mugs were so popular that this year every finisher will receive one! Race participants can bring their mugs directly to the beer trucks after the race to get their “reward” for a job well done. To register for the Shamrockin’ Run, check out the website at www.shamrockinrun.com and be sure to like the Facebook page at Shamrockin’ Run New Orleans. Come have fun on March 16th and run lucky!


March 2014 www.metrofitnessmag.com 21


Don’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


Chiro Talk Continued tai chi reduced pain, stiffness, and fatigue. It also helps with building strength, endurance, and balance, all things important to people experiencing OA. Pilates is advised for patients with spinal OA because it helps improve core strength and reduce back pain. Strength training strengthens the joints around the injury and that takes some of the stress off the joint when you’re using it. Just remember to pace yourself and make sure you're using proper form. Last but not least, make sure your joints are prepared for exercise. Doctors of chiropractic can detect the earliest degenerative changes in the joints. We can detect the impact of degenerative changes in the spine, hips, knees, and other weight-bearing joints. We're also trained to relieve the pain and improve joint function through natural therapies like chiropractic adjustments. We can also provide exercise counseling and help you choose exercises that are best for you. Please let us know if there is anything we can do to help you function better!

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26 www.metrofitnessmag.com March 2014


If you’ve been diagnosed with type 2 diabetes, these simple strategies can help you avoid complications Every day, about 5,000 people are newly diagnosed with diabetes, according to the American Diabetes Association. And for most of them, getting this news is likely to cause a swirl of emotions and questions, with perhaps the most important one being: What do I do now? Jenny DeJesus, RN, CDE, a diabetes educator at the Friedman Diabetes Institute at Beth Israel Medical Center in New York City, explains it in rather simple terms: “Staying healthy with diabetes is all about making choices. The most important things people with diabetes can do are making healthy food choices, getting some exercise, testing their blood glucose, and taking their medications. And it’s important to stay informed and ask questions during your doctor visits. The more you know, the more you can do for yourself to control your diabetes.” 28 www.metrofitnessmag.com March 2014

Type 2 Diabetes: Lifestyle Choices for Staying Healthy If you’re one of the millions of people who’s developed type 2 diabetes as a result of lifestyle factors, consider making these important changes: 1. Healthy food choices. Start by choosing foods that are low-fat and lowsugar. Emphase vegetables, fruit, and fiber. The next part of this strategy is portion control — eat the right amount for a healthy diet and weight control. 2. Eat regularly. Resist eating huge meals once or twice in a day. Space your food intake throughout your waking hours by having smaller, more frequent meals and planned snacks at

regular intervals, which can help keep your blood sugar on an even keel. 3. Exercise regularly. Doctors usually recommend that people do aerobic exercises — those that make the heart work, such as cycling or jogging. But not everyone can, for various reasons. You should discuss this with your doctor to see what type of exercise works best for you. 4. Check your blood glucose. How often you check your blood glucose depends on you and your doctor. Whatever your personalized plan involves, that is the routine you should maintain. By checking your blood glucose, you become aware of what affects your levels and you may be able to catch problems before they get out of hand.


5. Take your medication. It may sound like an obvious rule, but many people don’t take their medications as prescribed. And be sure to take only those medications that have been prescribed for you and you alone, and in the doses and frequency prescribed for you. 6. Stay informed. While much of the scientific information and latest research may be hard to understand, try to be aware of any health reports of new or changing treatments for type 2 diabetes. Stay informed, and don’t hesitate to ask your health care team if progress you hear about in the news applies to you. 7. Get help for depression. Depression and diabetes often go hand in hand, and struggling with blue moods can make it difficult to care for your health. A recent study in the Annals of Family Medicine found that treating both conditions helped people stay on top of their diabetes medications and led to improved blood sugar levels, as well as reducing depression symptoms. If you feel overwhelmed by your diabetes care, talk about your feelings to a doctor or diabetes educator. 8. Prevent sores. One of the problems that affects many people with type 2 diabetes is sores on the feet, which can develop into such severe wounds that sometimes amputation of the foot is needed. Because of this, it’s very important that you inspect your feet regularly for blisters, cuts, and sores. If you are having problems with your feet or you find a sore that isn’t healing, speak with your doctor immediately. 9. Educate family and friends. A 2011 British survey found that 34 percent of those with diabetes were keeping their condition a secret from friends, family, and employers, even missing insulin injections or delaying blood sugar testing to avoid drawing attention to themselves. Don't let shame put your health at risk — it’s always a good idea to educate your family and close friends about your disease so they can learn what to watch for and help you manage. If your loved ones know how to recognize the signs of dangerously high or low blood glucose levels, a potential tragedy may be avoided. 10. Identify yourself. Wear a medical alert bracelet or, at the very least, carry an identification card that tells people you have type 2 diabetes. These will speak for you if you’re in a crisis and can’t speak for yourself.


If I told you there is a way to lose more weight, put on more muscle, all while spending less time in the gym, you’d probably turn around and say that’s a flat out lie. Well, this is one of those rare times when your natural it’s-too-good-to-betrue reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then the Training For Warriors Hurricane workout could be exactly what you're looking for. And the place to find it is at Revolution Fitness NOLA, in Metairie. Here’s the great news. The Hurricane workout will not only get you ripped with a muscular physique, but is easy to perform, is an exciting change from your regular routine, and can take less time to produce more results! If you want to lose body fat, build muscle, get mentally tougher and improve your cardiovascular capacity, then dare to enter the Eye of the Hurricane.

Coach Zach Landry, Sofia Bellini, Sophia Campo, and Christian Varnado


How Does the TFW Hurricane Training System Work? Hurricane Training is one form of metabolic conditioning used in the Training for Warriors system. Although it was originally used only for fighters, athletes of all sports have used this style of training. Hurricanes are categorized using a scale from 1-5. Category 1 is the easiest and Category 5 will be the most demanding and potentially productive. Every Hurricane utilizes nine sets of cardiovascular training (we prefer treadmill or ground-based sprints). For Hurricanes 2-5, two different body weight and/or weighted exercises are performed after the first 3 sprints (Hurricane Round 1). Then two new exercises are selected to coincide with the next 3 sprints (Round 2) and again for the last 3 sets (Round 3). So a Hurricane Workout equals 9 total sprints and 18 sets of weight training to be completed in 20-30 minutes. Talk about intense!


Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose? The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning. So, fiber is a good thing for people with diabetes. Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan. The average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day — par-

ticularly soluble fiber — were able to control their blood glucose better than those who ate far less. So if fiber does not give us any calories, why exactly should you eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an example of this type of fiber. Another benefit of fiber is that it adds bulk to help make you feel full. Given these benefits, fiber is important to include in the daily diet for people with diabetes, as well as those who don't have diabetes. You can add fiber by eating whole grain products, fruits, vegetables, and legumes. Leave the skin on fruits and vegetables, as it is high in fiber. Eat whole grain breads and crackers. And be sure to increase your fiber intake gradually, and remember to drink 6-8 glasses of water per day to avoid constipation.


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March 2014  
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