H e a lt h | F i t n e s s | M e d i c i n e | N u t r i t i o n | L i f e s t y l e
fresh -vs canned -vs frozen foods 5 STages of changing you TAKE AN EMOTIONAL EATER QUIZ - PG 3 Building & Maintaining
Muscle Nutrition from the Ground Up: An Interview with Sarah Krieger, MPH, RD, LD
Volume XXV Issue 3 •
FREE
Peter Hannouche (left) suffered from severe anxiety until Dr. William Lambos (right) helped cure Peter Hannouche (left) suffered from severe anxiety until Dr. William Lambos (right) helped cure Peter Hannouche (left) suffered from severe anxiety until Dr. William Lambos (right) helped cure him using state-of-the-art technology. him using state-of-the-art technology. him using state-of-the-art technology. Peter Hannouche (left) suffered from from severe anxiety until Dr. William Lambos (right) helped cure THE FUTURE OF MENTAL HEALTH Peter Hannouche (left) suffered severe anxiety until Dr. William Lambos (right) helpedcure cure Peter Hannouche (left) suffered fromMENTAL severe anxiety until Dr. William Lambos (right) helped THE FUTURE OF HEALTH him him using state-of-the-art technology. TAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESS him using state-of-the-art technology. using state-of-the-art technology.
THE THE FUTURE OF MENTAL HEALTH THEFUTURE FUTUREOF OFMENTAL MENTALHEALTH HEALTH TAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESS Not long ago, Peter Hannouche suffered
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THE TAKE FUTURE OF MENTAL HEALTH YOUR LIFE BACK WITH MEDICATION-FREE WELLNESS
TAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESS TAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESS
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We don’t offer a quick fix or a miracle cure. Our proven system of individual behavioral counseling, hypnotherapy and nutrition counseling provides a permanent solution to yo-yo dieting, binge eating, over eating, and poor food choices. Through our caring approach, clients make slow, steady changes to their thought processes. This changes how they respond to life, what comes into their lives, and, ultimately, the way they approach food.
How to lose weight in the coming year without crash dieting! Andrea Crouch of The Hungry Heart explains how. If you relate to any of the above... This could be the last year that you resolve to lose weight in the New Year, because next year you won’t need to. I can recall many, many years of making the same resolution. I’d tell myself, “ This year I’m going to go on a special diet, I will exercise, and I will lose the weight—and keep it off .” On January 2, I’d launch into the latest diet craze involving starving, or only eating certain foods, or taking dozens of supplement pills every day, or sometimes all three. It was usually some sort of routine that was sheer punishment.
Andrea Crouch
Sure enough, I’d lose weight, but then I’d start
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to feel stressed and oppressed by the strict regimen and would go back to my good old friend—food. It was positively draining each time I’d have to start all over with a new diet. Sound familiar? I used to gain and lose the same weight over and over again, but now I’ve lost the extra pounds and maintained the same weight for over 10 years! By next year, you could be just like the many Hungry Heart clients who are living healthy lifestyles, have learned how to take good care of themselves and no longer turn to food to deal with what is emotionally going on in their life. Hungry Heart clients no longer deal with the internal struggle and self-sabotage of dieting and binging, or make poor food choices. They’ve learned to eat when they’re hungry, stop when they’re satisfied, and handle life and their emotions completely independently.
Give us a call and we’ll personalize a program for you and next year you can resolve to paint the bedroom instead of dieting! Mention Tampa Bay Wellness to receive your free consultation with a Hungry Heart Counselor. To find out more about The Hungry Heart, or to schedule a consultation:
Call 727-744-7194
Tampa Bay Wellness • March 2010 3
www.tampabaywellness.com
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Tampa Bay Wellness • March 2010 5
Tampa Bay Wellness | March 2 0 1 0
ingredients add a pinch
FEATURES 16 interview
Nutrition from the Ground Up
An Interview with Sarah Krieger, MPH, RD, LD
Fitness 22 Keys to Building & Maintaining Muscle 23 How To Choose The Proper Bicycle 24 How to Find Time for Cycling 26 28 29
Yes, you can!
nutrition Using Food Therapy to Look & Feel Radiant Keys To Healthy Eating Fresh, Canned Or Frozen?
30 motivation
5 Stages of Change
Mindful Eating for Weight Loss
Departments 8 Local News 12 national News 14 Ask the doctor 25
fitness events
32 Calendar 36 The Well 37 Crossword
26
28 Š 2009 by Tampa Bay Wellness. All rights reserved. Tampa Bay Wellness is published monthly by Brainmatter, LLC. It is distributed free to over 1,000 locations thoughout Pinellas, Hillsborough and southern Pasco counties.
6 March 2010 • Tampa Bay Wellness
22
The information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. The publisher does not advise or recommend to its readers treatment or action with regard to matters relating to their health other than to suggest that readers consult appropriate health-care professionals in such matters. The publisher is not responsible for errors or omissions.
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Letter from THE EDITOR Dear Readers,
M
arch is national nutrition month. Thus, we seek to inform and inspire you with articles, interviews, and news about nutrition. Please read our interview with Sarah Krieger, MPH, RD, LD/N. Sarah is a registered, licensed dietitian/nutritionist who specializes in weight management. She is also a spokesperson for the American Dietetic Association. Sarah breaks nutritional principles down into basics that we can all understand and digest!
We also invite you to read the latest information on breakthroughs in medicine, fitness, and motivation. For anyone who is interested in losing weight, you can now follow a local weight loss contest that is being organized by the Working Women of Tampa Bay. Fitness enthusiasts can read our P u b l is h e d
event listings and start training for something today. Thank you for being a part of a community who cares about a happier, healthier tomorrow. Together, we can make the Tampa Bay Area one of the healthiest communities in Florida and in all of the United States!
Angela Eward-Mangione EDITOR Si n c e
1 9 8 6
1936 Bruce B. Downs Blvd., #340. Wesley Chapel, FL 33544 (813) 991-0323 • www.tampabaywellness.com
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Pick up a FREE copy every month at one of these fine locations.
Or hundreds of other locations all around the Bay area!
For advertising information Send email to: info@tampabaywellness.com
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Tampa Bay Wellness • March 2010 7
Local News LOCAL PSYCHOLOGISTS RELEASE NEW BOOK
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rs. Cortman and Shinitzky recently released a book that is based on more than 80,000 hours of psychotherapy. Their book, entitled Your Mind: An Owner’s Manual for a Better Life, discusses 10 psychological “truths” that authors Cortman and Shinizky consider imperative for maintaining mental health and wellness. They further assert that people who do not understand and utilize these truths are more likely to feel anxious, depressed, and unhappy. For example, do you know that emotions can be understood and can also contain valuable information? Do you know that your behavior holds a hidden
purpose, and that you can change how you act if you change how you think? Your Mind: An Owner’s Manual for a Better Life discusses these and other related points. It combines psychological research with decades of clinical practice. It also aims to deliver its wisdom in an accessible and practical narrative. Through examples, and exercises, Drs. Cortman and Shinitzky present a step-by-step strategy to help you develop into a happier and healthier you. You can purchase the book on amazon.com, www.bn.com (Barnes & Noble), or by visiting the author’s websites: www.srqshrink.com and www. drshinitzky.com
We will help you look and feel great!
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Peter J. Walton, M.D. 8 March 2010 • Tampa Bay Wellness
(813)-854-1919 10933 Countryway Blvd., Tampa www.tampabaywellness.com
Natural Health & Wellness Group Formed In South Tampa Feb 10, 2010 – Recognizing the needs of the health-conscious community in Tampa, Massage Redefined, LLC, a local small business seeks to expand a newly formed natural health group to address common health ailments and questions in the Tampa community. The first meeting of this group will focus on a very painful topic, the subject of back pain. South Tampa resident Sam Belyea, who is also the Licensed Massage Therapist for Massage Redefined (MA#56213), along with Deserie Valloreo the herbalist who provides Herbal Consultations at Massage Redefined, will facilitate the group meetings. Future meeting topics will cover natural solutions to daily issues such as digestive health, women’s health, first aid, inflammation
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and skin care. The South Tampa Natural Health and Wellness Group will offer a place for members of the group to discuss experiences and ask questions. Massage Redefined provides Massage Therapy and Reiki services in South Tampa. However, the goal of this establishment is to promote knowledge that gives back to the community. According to Massage Redefined co-owner Sam Belyea, “This group’s mission is to inspire health-conscious individuals to take control of their lives through natural means that increase overall health and wellness.” This group promises to be an outlet for the current buzz about Health Care in general; specifically focusing on natural health and will give the health-conscious residents of Tampa access to information and a feeling that they’re not alone in the search for answers to health-related questions. For more information on joining the group and a schedule of upcoming meetings go to http:// www.meetup.com/SouthTampaNaturalHealthAndWellness/
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Tampa Bay Wellness • March 2010 9
J
ay Willner, MD is proud to announce the opening of Zehra Clinic, Tampa Bay’s newest body sculpting facility featuring the latest SmartLipo MPX technology. Dr. Willner, founder of Zehra Clinic and renowned body sculpting surgeon is one of the few in the nation to perform Cynosure’s highpowered breakthrough in laser liposuction.
The Studies of Yoga Open New Doors to Intimacy
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n the practice of yoga, students start to experience transformation on all levels. This transformation invites inquiry into appreciation of life. The concept of blissful joy starts to integrate into ones lifestyle.
Liposuction is the most commonly sought after cosmetic procedure for men and women in the United States according the American Society of Plastic Surgeons. The precision, safety, and gentleness provided through the SmartLipo MPX liquefaction of fat allows for this procedure to be performed under local anesthetic at the clinic and usually takes about two hours from start to finish. There is little to no downtime for patients undergoing this procedure and results are immediate.
As students learn to recognize actions that suppress or support joyful living, they begin to make choices that bring them back to their true nature as opposed to choices that are expectations of the social norm. The yogic studies of breath work (life force/energy) and living in the present moment enhance the possibilities of intimacy in relationships.
Zehra Clinic is proud to bring these medical advances and its expertise in fat removal to the Tampa Bay area. The clinic is located at 13630 W. Hillsborough Avenue in Tampa, right outside of Oldsmar.
John Gianoli, MD and Val Spies (yoga teacher and director of the Lotus Room Studios) have combined scientific studies of the dynamics of relationships with the ancient studies of Tantric Yoga into an exhilarating and intimate getaway for couples.
To schedule a free consultation call Zehra Clinic at 813-854-5050. You can learn more about the SmartLipo MPX technology and our new state-ofthe-art facility at www.zehraclinic.com.
Their upcoming retreat takes place in Muir Woods, California. Guests will enjoy the romantic accommodations of the Mountain Home Inn, intimacy workshops, and outdoor activities amidst the breathtaking views of Muir Woods and the San Francisco Bay. For more information, visit www.yogalotusroom.com at the “Yoga Retreats” page or call 813-956-3506.
ADULT & ADOLESCENT SUBSTANCE ABUSE TREATMENT
I
NOW AVAILABLE
n 2008, an estimated 23.1 million Americans aged 12 or older needed treatment for an illicit drug or alcohol abuse problem, representing 9.2 percent of the population in this age group (National Survey on Drug Use and Health by Substance Abuse and Mental Health Services Administration, 2008). Tragically, only ten percent of them gained access to a specialty substance abuse facility. Also, the severity of drug and alcohol abuse places a significant financial demand on Florida’s economy. According to a recent study by the Florida Alcohol and Drug Abuse Association (FADAA) and Florida Substance Abuse and Mental Health Corporation (SA&MH), drug and alcohol abuse costs the state $43 billion annually; and these costs could be drastically reduced with more accessible treatment services. In an effort to meet these demands, Rehab After Work / Rehab After School of Florida opened its first office in Pompano Beach, June 2009. In December 2009, its newest office opened at 773 West Lumsden Road, Brandon, FL; a central loca-
10 March 2010 • Tampa Bay Wellness
ZEHRA CLINIC OPENS IN TAMPA BAY
tion for all of East Hillsborough County. Rehab After Work & Rehab After School has 20 locations in other states and over 15 years experience combating chemical dependency. RAW & RAS are licensed intensive outpatient and traditional outpatient drug and alcohol treatment programs, that provide services to adults, adolescents and their families including family recovery groups, addictions awareness programs, and relapse prevention groups. Certified Addictions Professional and DOT Qualified Substance Abuse Professional, Dan Cosby, Clinical Site Director, opened the new RAW & RAS office in Brandon. Mr. Cosby has lived in Brandon for almost 20 years and experienced the frustration of inadequate substance abuse treatment services for his own family. Dan is dedicated to assisting families struggling with substance abuse issues and believes Rehab After Work and Rehab After School fills the treatment center void with an accessible treatment facility in East Hillsborough County. www.tampabaywellness.com
Dr R.Miles MD, DO www.tampabaywellness.com
Tampa Bay Wellness • March 2010 11
wellness news The study involved 35,794 nurses whose mothers completed a questionnaire in 2001 about their experiences and diet during pregnancy with their nurse-daughter. Of the nurses studied, 199 women developed MS over the 16-year study period. Researchers found that the risk of MS was lower among women born to mothers with high milk or dietary vitamin D intake in pregnancy.
MICHELLE OBAMA LAUNCHES PLAN TO FIGHT
OBESITY
DRINKING Milk DURING PREGNANCY MAY LOWER RISK OF MS
F
irst Lady Michelle Obama’s “Let’s Move” initiative aims to improve school nutrition programs, help parents get a better handle on choosing healthful foods for their families, bolster school- and community-based opportunities for physical activity, and eliminate “food deserts”, areas where people lack access to decent grocery stores. Some of what’s included was already in the works -- revamping the Food Pyramid, for instance, is a logical extension of the ongoing revision of the Dietary Guidelines for Americans. The FDA had already said it was going to push for a universal front-of-package food labeling system and Congress has had reauthorizing the Child Nutrition Act on its to-do list since the act expired last fall. Perhaps the most encouraging aspect of the initiative is the support of the new Partnership for a Healthier America, also announced today, and the broader collaboration Obama has in mind. Rather than having government dictate all the specifics, her program calls for bringing together players from the public and private, for-profit and non-profit worlds to come up with solutions. And so far, so good: Since this morning’s announcement, I’ve received a number of press notices from organizations saying they’ve proudly joined the cause. It’s great to see the American Academy of Pediatrics and American Medical Association’s on board. But it’s better still to see that Nickelodeon has pledged to lend a hand. - Jennifer LaRue Huget, The Washington Post
D
rinking milk during pregnancy may help reduce your baby’s chances of developing multiple sclerosis (MS) as an adult, according to a preliminary study released today that will be presented at the American Academy of Neurology’s 62nd Annual Meeting in Toronto April 10 to April 17, 2010.
“The risk of MS among daughters whose mothers consumed four glasses of milk per day was 56 percent lower than daughters whose mothers consumed less than three glasses of milk per month,” said Fariba Mirzaei, MD, with the Harvard School of Public Health in Boston. “We also found the risk of MS among daughters whose mothers were in the top 20 percent of vitamin D intake during pregnancy was 45 percent lower than daughters whose mothers were in the bottom 20 percent for vitamin D intake during pregnancy.” “There is growing evidence that that vitamin D has an effect on MS. The results of this study suggest that this effect may begin in the womb,” said Mirzaei. Fortified milk, fatty fish such as salmon and exposure to sunlight are the most important sources of vitamin D. - Newswise
A NEW WAY TO GET YOUR GRAINS
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or many of us, eating more whole grains requires learning about foods rarely seen in the traditional American diet. Bulgur, a Middle Eastern staple made from durum wheat, is a case in point. Bulgur is made by boiling hard wheat berries until they are about to crack open, then allowing them to dry, at which point the outer bran layers are rubbed off and the grains are ground. The process of boiling the wheat berries dissolves some of the soluble vitamins and minerals in the outer bran layers of the seeds, but these nutrients are absorbed back into the endosperm of the grain during cooking.
Bulgur comes in one of four grades: fine (bags are often labeled #1), medium (#2), coarse (#3) and very coarse (#4). The different grinds are used for specific types of dishes. Pilafs are made with medium, coarse or very coarse bulgur. Tabbouleh and kibbe are made with fine bulgur. This is a convenient grain to keep on hand in the pantry. It’s easy to find in whole foods stores and in Middle Eastern markets. Don’t confuse it with cracked wheat, which is another product made from raw wheat berries. Because bulgur is made from precooked wheat berries, it takes only about 20 minutes to reconstitute by soaking or by simmering. It has a wonderful nutty flavor and a light texture. The New York Times
12 March 2010 • Tampa Bay Wellness
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Tampa Bay Wellness • March 2010 13
Ask the Doctor
10 important QUESTIONS TO ASK YOUR DOCTOR
1. What do you think is causing my problem? 2. Is there more than one condition (disease) that could be causing my problem? 3. What tests will you do to diagnose the problem and which of the conditions is present? 4. How good are the tests for diagnosing the problem and the conditions? 5. How safe are the tests? 6. What is the likely course of this condition? What is the long-term outlook with and without treatment? 7. What are my treatment options? How effective is each treatment option? What are the benefits versus risks of each treatment option? 8. If my symptoms worsen, what should I do on my own? When should I contact you? 14 March 2010 • Tampa Bay Wellness
9. Are you aware of each of the medications that I am taking? Can they adversely interact with the medications you are prescribing for me? 10. Should we monitor for side effects of the medications that you are prescribing or for their interactions with other medications I am taking? Important Reminder: Establishing an accurate diagnosis is key to proper treatments. You are the most important person in this process by accurately describing to your doctor the character, location, duration, and time of onset of your symptoms. You should also inform your doctor about vitamins, herbs, and medications you are taking. For example, long-term use of certain vitamins and non-prescription medications may be the cause of your abnormal liver tests; magnesium-containing antacids and supplements may be causing your diarrhea; certain blood pressure medication can be the reason for constipation. - Dr. Shiel is the Chief Editor of medicinenet.com www.tampabaywellness.com
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M
any clinicians believe that depression goes hand in hand with cognitive difficulties such as memory problems or difficulties concentrating and paying attention, but a recent review of nearly 20 years of literature conducted by researchers from UT Southwestern Medical Center has found that depression does not always lead to such impairments. Part of what contributes to the clinical lore is that difficulties in concentrating can be a symptom of depression, and this may masquerade as other cognitive problems such as variability in memory performance. “The presentation of depression can vary between people,” said Dr. Shawn McClintock, assistant professor of psychiatry at UT Southwestern and lead author of the study. “Many symptoms can be used to diagnose depression, so we tried to dissect and better understand how specific factors in depression might contribute to cognitive difficulties.” www.tampabaywellness.com
Just as a higher fever can indicate more-severe illness, researchers wanted to determine if more-severe depressive episodes led to a greater impairment of cognitive abilities. The reviewers examined 35 studies published between 1991 and 2007 that investigated links between depression severity in patients and specific impairments in their cognition. The areas of cognition included processing speed, attention, memory, language abilities and executive functioning. In the research, processing speed was found to be the cognitive function most often affected by depression. Processing speed refers to an individual’s ability to quickly take in information, process and act upon it. The capability slows when some individuals are depressed, the reviewers found. The link wasn’t as clear for other types of cognitive abilities, including attention, concentration, memory and executive function. - Newswise
Tampa Bay Wellness • March 2010 15
Nutrition f r om
the
G r ound
Up
An Interview with Sarah Krieger, MPH, RD, LD National Nutrition Month® is a nutrition edu-
Ground Up.” Please join us this month for an
cation and information campaign created an-
interview with Sarah Krieger, who is a spokes-
nually in March by the American Dietetic Asso-
person for the ADA. Sarah’s areas of expertise
ciation. The campaign focuses attention on the
are children’s nutrition, family nutrition, food
importance of making informed food choices
preparation and meal planning, food safety,
and developing sound eating and physical
and nutrition education for consumers. She
activity habits. The theme for the 2010 Na-
currently works as a clinical pediatric dietitian
tional Nutrition Month® is “Nutrition from the
at All Children’s Hospital in St. Petersburg.
16 March 2010 • Tampa Bay Wellness
www.tampabaywellness.com
Additionally,
Sarah also has extensive experience in food-
Sarah is the
service as the owner of Dining Cents, a nutri-
lead
instruc-
tor at the hospital
for
Start Coalition nutrition education grant.
Fit4AllKids
She is a graduate of
weight
Central Michigan Uni-
man-
fitness families program. The program targets pre-teens and teenagers. Sarah and a team of physicians at the University of South Florida conducted a study to determine the outcomes of the program for obese teens. The team also launched an online live support group for the teens to continue the program after completing the group session. This online support program
www.tampabaywellness.com
She serves as the lead dietitian for a Healthy
its
agement and
is the first of its kind.
tion consulting and personal chef business.
versity and the University of South Florida. At USF, she earned her Master’s Degree in Public Health. Can you tell us about the 2010 Nutrition from the Ground Up Campaign? How was the theme selected? What are some of its basic tenets and principles?
thing I see people lacking, it is fruits and vegetables. That’s an easy way to start. The theme was selected based on food and nutrition trends for the next few years: going local and sustainable, whether it’s produce, dairy, agriculture; getting back to your local roots and those food groups; and getting reconnected with those.
“When it comes to nutrition, start with the basics.”
2010 Nutrition from the Ground Up is a nice reminder to forget about fad diets. When it comes to nutrition, start with the basics. Go back to a good nutritional foundation starting with my two favorite food groups, the fruits and vegetables. If there’s one
Which core nutritional principles do you think every American should bring into their lives today?
Eating fruits and veggies. That’s where everybody should start, especially the children, and the earlier in life the better. There are studies that say french fries are the number one vegetable that toddlers consume. I hate that statistic. I tell kids to eat with a rainbow in mind. There are fruits and veggies that represent every color. That is one core nutritional principle. Another one is to not skip meals. I see lots of people skipping meals, especially breakfast. If they’re trying
Tampa Bay Wellness • March 2010 17
Nutrition f r om
to lose weight, they think that they’re going to save some calories. But studies prove again and again that we overcompensate later on in the day. And usually the foods that we’re picking are high in saturated fats, salt, and sugar. Another basic principle is for people to cook more low-fat, whole food meals at home and eat out less. Do you see eating smart as a gendered issue? Are there different nutritional principles that men and women should adhere to? Men and women have very different nutritional needs. Women deal with issues of pregnancy and breastfeeding, and any woman who is in the childbearing age, which could be between 12 and 50 years old, should be taking a prenatal supplement with folic acid. Women are motivated to eat healthier—or they should be—because they may have a child at any time. You want to have the best nutritional body to support a growing baby. Those who are beyond that may be motivated to eat healthy to prevent gender specific cancers, like breast cancer, especially if they have a family member. Heart disease is the leading cause of death in women, so following a low cholesterol, low saturated fat diet is important. Men tend to be motivated by symptoms. If their doctor has told them that they have high cholesterol, then they may be more motivated to follow a low fat
th e
G r ound
Up
diet. If they already have prostate cancer, then they may be motivated to change. How do you view the nutritional status of children today? Are they nutritionally poorer or richer, and what can we do to help? I see lots of kids consuming too many calories, but they are not nutrient rich foods. I also have to teach kids what hunger means, because snacks can sometimes overlap into mealtime and they may also be filling up on less nutritional foods. So, they are getting enough calories. That’s for sure, but they are not the right calories. How important do you think physical activity is as a compliment to good nutrition? They [nutrition and exercise] are best friends. With Fit4AllKids, we do an hour of nutrition and goal setting and an hour of fitness. You can’t have one without the other. What advice can you offer for busy people who are on the go and make less than desirable decisions about grabbing fast foods? There are some low fat options at most restaurants. I’m always asked, “Where can I eat?” You can eat anywhere. There are some decent choices out there,
All Children’s Hospital has made a commitment to help address the problem of childhood obesity by creating a program called Fit4Allkids, Weight Management & Fitness for Families. A task force of pediatric physicians, dietitians, physical therapists, educators and advocates spent a year developing Fit4Allkids to help children maintain a healthy weight and body size, and be more active and fit.
The program encourages children to do their personal best and reach their own individual goals for weight loss/weight management and physical activity. Fit4Allkids participants accomplish the following outcomes for better health: • Decreased blood pressure which helps improve their overall health and avoid the possible onset of heart disease. • Decreased eating of high caloric and high fat foods, they are open to trying new french whole foods and making better choices. • Increased levels of fitness and activity, they are having fun playing and enjoying a new active lifestyle.
How can you participate? Discuss the program options with your child’s doctor to help determine which program would be best for your family. Schedule your first appointment with your doctor or orientation session (if you are going to participate in the group program). Make a commitment to complete the program and become more active and fit.
What are your options? There are three programs to choose from, depending on your child’s age, your family’s needs and your physician’s participation in our program. For more information, see the “Community Programs” section at www.allkids.org
18 March 2010 • Tampa Bay Wellness
www.tampabaywellness.com
Nutrition f r om
the
but you really have to search for them. From quick service, you can find them [healthy choices] on the menu and now you can look on websites to see how many calories and how much fat you are getting in your foods. But a lot of people don’t do that, and they tend to stick with foods they are most familiar with. What can communities do to help their menus be healthier? Partner together. For example, at All Children’s we partner with the YMCA. Our program is actually taught at the YMCA. We used to do our program in the auditorium and do exercises in there, but it’s just not as conducive to a good workout as having it with the YMCA. We’ve also joined with the Health Department and the American Heart Association. When everyone is on the same page—like if anyone has an event—
G r ound
Up
there is more power, information, and assistance from people in getting the message out and giving them resources rather than one single person trying to do all of it. Is the Fit4AllKids Program open to the public? It is for the public. It is Pediatrician referred. Most pediatricians in Pinellas, Pasco, Hillsborough, and Manatee counties already know about it. They screen the kids. Is there anything else that you would like to tell our readers? For people in a family, if everyone that’s living under the same roof would try to make changes living together they will find that it makes a happier household, rather than just one person trying to do it. l
About ADA The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Its mission is to empower its members to be the nation’s food and nutrition leaders. Its vision is to optimize the nation’s health through food and nutrition. To learn more, visit www.eatright.org.
www.tampabaywellness.com
Tampa Bay Wellness • March 2010 19
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Tampa Bay Wellness • March 2010 21
Fitness Fitness
are comfortable lifting. This can be lifting a bag of groceries or heavy dumbbells. Your body does not know the object itself. Rather, it knows the force the object produces on the muscles! When muscles are asked to do more work than they are accustomed to, they suffer minor ruptures. You’ll feel these micro-tears as muscle soreness. These mini-injuries are repaired while the body rests. The resulting muscle is slightly larger than before and better able to handle the stress that caused the initial tears. Building muscle extends FAR beyond your time spent in the gym. The repair process is of utmost importance. Eating the proper mix of protein and carbohydrates to properly repair these muscle tears is a must. Rest in the form of quality, sound sleep is mandatory. You cannot expect stellar results breaking down your muscle and then not supplying your body with adequate fuel in the form of food. Choose good quality digestible proteins such as lean meats and “good” carbohydrates in the form of complex carbs. Brown rice, sweet potatoes or yams are excellent. Someone looking to build muscle maximizes the muscle building process by continuously escalating the stress level placed on muscle groups. This is accomplished by increasing the amount of weight, the repetitions of the exercises and/or changing the type of exercise used on a specific muscle, causing new micro-tears, building the muscle more and more. I like to call it “keeping it fresh.” The body has an amazing ability to adjust and adapt. You want to avoid this by creating new and unique ways to keep your body and “muscles” guessing.
NUTRITIONAL PLAN FOR MUSCLE BUILDING Alex Poptodorov
Building & Maintaining
Muscle
E
veryone talks about toning, shaping, putting on muscle and getting stronger these days; all the latter have everything to do with one factor: building muscle. The muscle building process is relatively simple to understand. If you are able to understand these processes and properly apply them, you will see your body take on a fantastic new shape and you will be much more 22 March 2010 • Tampa Bay Wellness
metabolically active! Particularly for males who are trying to reverse the aging process, building muscle is key! Don’t stop reading ladies ... Building muscle is essential for you as well to tone, build overall strength and create a shapely figure. The whole process begins when the existing muscles in the body are placed under unaccustomed physical stress, such as when they lift more weight than they
As briefly mentioned above, muscle growth requires a specific nutritional plan as well. Let me go a little more in depth: There are three macronutrients that you’ll need in correct proportions to fuel muscle growth. Carbohydrates, proteins and fats will deliver the nutritional payload your muscles call for. Carbohydrates provide the fuel to get you through your workouts. Slow digesting, low glycemic index (GI) carbohydrates, most fruit and vegetables (excluding white potatoes, corn and peas), whole grains, basmati rice, brown rice pasta, and sweet potatoes are favored because they don’t cause a spike in blood sugar like high glycemic carbs will. A sharp spike in blood sugar causes an increase in insulin production which makes it more likely that food energy would be stored as fat, not used as energy. Post weight training workout meals, however, often contain some quickly digested carbs in order to replace glycogen in the muscles and promote protein synthesis. You want to be sure and get this essential meal in within your one hour “window of opportunity” following the workout. Your insulin is elevated. Thus, when you ingest the protein and carbs it shuffles the amino acids from the protein and the glycogen from the carbohydrates to the muscle for proper recovery and muscle repair. www.tampabaywellness.com
Protein is the building block of muscle creation. For some, protein is almost one- third of their calories for the day. Good quality protein sources include poultry, beef, egg whites, protein powders made from whey added to meals or used as meal replacements in shakes, to name a few. You need approximately two tablespoons of dietary fat each day. Approved sources of fat for the muscle builder are the unsaturated kind which is liquid at room temperature and is found in coconut and olive oils, nuts, seeds and avocados.
Alex Poptodorov
The missing components here are rest and recuperation. You’ve placed your body under great stress and it needs rest. The specific muscles you’ve worked on need to recuperate and shouldn’t be exercised again until they properly recover. For most people that means at least 48 hours should elapse between workouts of the same muscles. It is recommended to track your progress, workouts, and additional notes on muscle soreness in some sort of journal. This will help you to see patterns, what your weight progression is as well as general notes on your sleeping patterns, stress, etc. If you want to keep track of your progress a lot more accurately consider getting your body fat composition analysis done. This is simple test that reveals the composition of your lean body mass, your body fat mass and its subsequent body fat percentile. This is an excellent way to keep detailed track of your progress. Depending on your adherence every two to four weeks this is recommended.
Your progress in the gym will be greatly enhanced by understanding the basics of the muscle building process. The good old 80/20 rule applies here. What you do inside the gym accounts for 20% of the work while the other 80% comes from what you do outside of the gym. Eat frequently, eat clean, eat in conjunction to your workouts (making sure you take in the proper pre and post workout meals) and then rest and recuperate. Here’s to you and your journey of building muscle!
Alex Poptodorovis owner of AAP Fitness, a private personal training studio in New Tampa, along with his wife Ashley. Alex is NASM-CPTI, NSCA-CPT certified trainer and APEX certified nutritional counselor. Alex has 14 years of experience in the health and fitness industry. His clientele includes mainstream public looking to get fit and healthy to competitive athletes looking to improve performance. Alex himself is a competitive NPC Bodybuilder, AAPL Powerlifter and USAW Olympic weightlifting coach and Olympic Lifting competitor. He spends much of his time researching the latest health and fitness trends as well as nutritional and sports specific supplementation. For more information on the services provided please visit www.aapfitness.com For any questions or comments Alex can be reached at aapfitness@mac.com or 813-943-8069
How To Choose The Proper Bicycle
T
here are many different types and styles of bicycles. You will need to decide on the type of biking you will be predominantly doing in order to help you narrow down your choices. Below are just some of the types of bicycles available on the market today. The first bicycle we will mention here are what are considered by some to be comfort bicycles. These are the type used by most weekend recreational bike riders. They usually have a comfortable shock-absorbing seat and shock absorbing front forks and wide pedals. Another type of bike which is a bit more rugged than the comfort bike is a trail bike or light duty mountain bike. These bikes can take a bit more rough stuff than the bikes mentioned above but are not meant for serious mountain biking. Touring bicycles are for those who go long distances and faster than recreational bike riders. These bikes are built for riding on the pavement. They are light weight bikes with more shock absorbency than comfort bikes. www.tampabaywellness.com
By Jeff Slokum
Cruiser bikes are heavier than the comfort bikes with fatter tires. They are good for the road, or riding in the sand. A true mountain bike has a stronger frame and components than any other bike as they are intended for off road and rugged terrain. The tires on a mountain bike are knobby and wide for more shock support. The seat and handlebars are positioned to allow for the rider to lean over while maneuvering the bike. Recumbent bicycles are becoming very popular with older riders and those who have some limits in physical ability. The rider reclines while pedaling in a feet forward position. The seat is much more comfortable than on any other bicycle. Recumbent bikes sit low to the ground and have multiple gears. Talk with family and friends who own bikes to get their opinion on what may be the best investment for you. If you don’t think that you’ll stick with bike riding long term and if you don’t plan to do more than weekend riding you don’t need to spend a fortune. Visit several bicycles shops and talk with the pros before making a decision. You can get many years of enjoyment if you choose the right bike for you. l Tampa Bay Wellness • March 2010 23
Fitness
How to Find Time for Cycling W
e shouldn’t feel excessive admiration for pro racers who log 600-mile weeks. They have plenty of time to ride and recover—that’s their job. The real heroes are people like you, who find time to ride while still having a life away from the bike.
Commuting Logistics
Full-time work, family commitments and cycling can be efficiently interwoven into your busy day. All it takes to schedule everything into 24 hours is maximum use of time-budgeting techniques.
Keep a pair of shoes at work so you don’t have their weight and sharp edges in the pack. Take the week’s clothes to work on Monday morning and shuttle them home Friday afternoon, or whatever arrangement fits your situation.
Here’s where to look for time slots that can accommodate your love for riding:
Commuting Riding your bike to work or school and back may be the best way to create time cycling time. When you commute by bike, time normally spent sitting in a car is used productively as part of the training day. An eight-mile ride to work or school takes about 30 minutes each way. Even if you do no other riding, that’s still an hour of cycling each weekday. The trip home can be lengthened as much as time, daylight and energy allow. Another benefit is arriving at your job refreshed and alert. It may be tough to get up earlier for the ride in, but the physical and mental lift of exercise will carry you through that 10 a.m. letdown that your sedentary colleagues experience. Then you ride home, clearing cobwebs and blowing away job-related frustrations. You’re refreshed and ready for evening responsibilities or family fun.
Use a small backpack to carry clothes, lunch and papers. A waist strap helps eliminate swaying and bouncing as you ride.
Clean up in the restroom with a lightly soaped washcloth. Meanwhile, get coworkers interested in commuting and lobby your boss to install a shower. Dress in your office if it has a door. If not, use the restroom or a storage room. Play on the way home. Scout out a longer route and ride for an hour or more as time and commitments allow. Do intervals, time trials, or hit the hills hard to get a great workout while you’re homeward bound. If commuting simply won’t work for you, here are two popular options:
Early Bird Special Consider an early-morning workout. By the middle of March it’s usually light enough to get in a ride before work. At dawn there are few cars on the road and the day is brightening every minute.
Getting up in the pre-dawn hour may be the ultimate test of whether you really want to ride. Roll out of bed the minute the alarm rings and don’t think about anything. The longer you lie there moaning about how early it is, the harder it is to extricate yourself from the sheets. Sleep loss is the biggest risk. Make up the deficit with an earlier bedtime because it’s vital to get enough rest. Lack of sleep can lead to deep fatigue and poor performance in everything you do.
Evening Rides If your schedule prohibits riding most of the day, try from 9 to 10 or 10:30 p.m. For most people, the kids are in bed, the chores around the house complete, and you’re probably wasting time watching TV. To make this work, eat a moderate dinner at 6 or 7 p.m., allowing the food to digest by riding time. As an additional benefit this provides motivation not to overeat. Riding in the dark used to be dangerous because lights were poor. You couldn’t see road hazards clearly, and motorists couldn’t see you. Modern lighting systems make night riding safer, but it’s still smart to use lighted parks or suburban streets if they’re available. l Fred Matheny writs for RoadBikeRider. Receive a Free copy of the eBook “29 Pro Cycling Secrets for Roadies” by subscribing to the RoadBikeRider Newsletter at www.RoadBikeRider.com.
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fitness EVENTS w w w. t a m p a b a y r u n . c o m
March 7
Tour de Cure 2010 Ft. Desoto Park dkeglor@diabetes.org
March 13
Global 5K Cross Country Run, 1-Miler Bay Life Church, Brandon Davejhicks@msn.com
March 13
Squiggy Classic Adventure Race Flatwoods Trails, Wilderness Parks www.squiggyclassic.org
March 13
Wildman 5 Triathlon Festival Orlando support@buttar.com
March 14
Trout Creek Trail Run, 15K, 5K Trout Creek Park, Thonotosassa www.tampatraces. com/troutcreek
March 20
Climb Tampa Bank of America Plaza www.mrsnv.com/evt/ home.jsp?id=2622
March 21
Florida’s Beach Halfathon Fort De Soto Park, St. Petersburg www.FlRoadRaces.com
April 3
2010 Guppy’s Gulfside Gallop 5K Run & 1 Mile Fun Walk Indian Rocks Beach County Park, 1700 Gulf Blvd www.irbhome.com
April 10
Escape from Fort DeSoto Triathlon Fort DeSoto, St. Petersburg www.escapefromfordesoto.com
April 10
Urban Dare Tampa 2010 Four Green Fields www.urbandare.com
April 13
Run for Epilepsy 5K-1-miler University of South Florida, Tampa www.epilepsyservices.com
Yoga, Meditation, Massage & Yoga Therapy Classes, Private Sessions and Workshops
Get Your Body Back
Reconnect to your Path of Natural Health and Wellness Explore the Benefits of Yoga
Sign up for a Free Wellness Consultation with one of Jai Dee’s Advanced Yoga Trainers
“Feel Yourself being Quietly Drawn by the Deeper Pull of What You Truly Love” ~ Rumi
April 24
St. Anthony’s Meek & Mighty Triathlon North Shore Pool www.satriathlon.com
April 25
St. Anthony’s Triathlon www.satriathlon.com
May 1
Talon Adventure Run Alafia River State Park, Alafia www.talonrace.com
May 8
Muddy Buddy Orlando www.muddybuddy.com
May 15
Florida International Triathlon Sarasota www.sarasotastorm.org
May 23
25th Annual Madeira Beach Mad Dogs Triathlon Madeira Beach madbeachtriathlon.com
Send race and sporting event information to Angela Eward-Mangione at angela@tampabaywellness.com at least one to two months prior to the event. www.tampabaywellness.com
Tampa Bay Wellness • March 2010 25
Nutrition
Using Food Therapy to Look & Feel Radiant By Natalie Maddox, DOM, AP
L
et’s be honest. We all want to look and feel more beautiful. But before purchasing the next-best eye cream I urge you to look at how adjusting your diet and lifestyle can be the best and most useful tool of all! Internal Inflammation is the culprit of many aesthetic woes, not to mention that it is also linked to most of today’s illnesses such as heart disease, cancer, diabetes and Alzheimer’s disease. Without getting too technical, it is important that you understand the science: Inflammation is your immune system’s reaction against a foreign particle or poison introduced into your body. As your immune system attacks these poisons, they create free radicals/oxidants that destroy good, healthy cells and tissues and cause them to age (wrinkle), form scar tissue and die.
The fruits and vegetables that have the highest amount of antioxidants (which neutralize those free radicals circulating throughout your blood stream) are: Blueberries, Blackberries, Strawberries, Raspberries Plums, Oranges Red grapes, Cherries Kiwifruit Green Leafy: Kale, Spinach, Collard greens
OK, so what are these foreign particles/poisons?
Sprouts: Brussel and Alfalfa
Alcohol, Cigarette smoke
Beets, Red Bell Peppers
Processed foods, Sugar
Onions, Eggplant
Chemicals – (synthetic pesticides, petroleum products, heavy metals, etc.) Saturated fat Too much sun exposure
26 March 2010 • Tampa Bay Wellness
From an Eastern Medical Perspective, the skin and face have a direct correlation with both the meridian/energy pathways in the body as well as the yin/yang nature of the body. For example, problems with the yin nature outwardly manifests as dry/scaly skin, wrinkles,
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hyperpigmentation, red/blotchy skin androsacea. Yang nature problems appear as pale skin, swollen face/eyes, sagging skin of the neck/eyelids andclogged pores. Chinese herbs offer a natural way to help different conditions of the face and body. Herbs can be taken alone or combined with others into a formula. Here are a list of a few common herbs for the skin and their uses: Aduki Beans (Chi Xiao Dou) – Treats acne, swelling, helps dark circles under the eyes. Anise Stars (Ba Chio) – Brightens the complexion. Astragalus (Huang Qi) – Improves sagging skin, reduces swelling. Black Sesame Seeds (Hei Zhi Ma) – Treats dry skin, addresses fine lines around eyes. Cardamom (Bai Dou Kou) – Improves skin tone and clears congested pores. Chrysanthemum (Ju Hua) – Improves fine lines around eyes.
Mung Beans (Lu Dou) – Treats hyperpigmentation, oily skin, decreases swelling. Shitake Mushrooms (Xiang Gu) – Addresses dry skin, treats wrinkles. Wolfberries (Gou Qi Zi) – Improves pale skin, treats fine lines around the eye area. In addition to lifestyle and dietary changes, acupuncture, as well as acupressure facial massage, is useful to address the energy flow through the meridians that traverse the face. Including one or two acupuncture treatments a month, balancing these specific meridians, also lends itself to a more youthful and beautiful self.
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Please take a moment and reflect on your diet and lifestyle. I’m sure that there was some advice mentioned that you could take to heart and implement in your life. Keep your eyes peeled during your next trip to the grocery store – I know that you can include several foods listed above. Embrace your beautiful self. Nurture it. Protect it. l
Natalie Maddox is the owner of Palm Wellness Center. She previously studied Chinese Medicine at the East West College of Natural Medicine, graduating with a Masters Degree in Oriental Medicine. She is a licensed Diplomate of Oriental Medicine under the National Commission and Council of Acupuncture (NCCAOM). This includes licensing in both Acupuncture and Chinese Herbology. Prior to this she attended and graduated from the University of South Florida where she received a Bachelors of Science in Biology as well as a Bachelors of Arts in Chemistry. She has also served as a Buccaneers Cheerleader. nmaddox@palmwellnesscenter.com, www.palmwellnesscenter.com www.tampabaywellness.com
Tampa Bay Wellness • March 2010 27
Nutrition
KEYS TO HEALTHY EATING
I
t’s common knowledge that a healthful diet is an important part of an healthful lifestyle, but most people have trouble figuring out what to do when planning a complete diet overhaul. During National Nutrition Month®, the American Dietetic Association reminds everyone that an easy way to focus on eating better is to start with the basics: build your nutritional health from the ground up. “By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” says registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.” Smithson suggests ways to improve your nutrition from the ground up:
28 March 2010 • Tampa Bay Wellness
Focus on fruits and veggies: “Take a good look at your current diet you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.” Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says. Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid. gov. Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within
this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.” Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.” For more tips on building your healthful diet from the ground up, during National Nutrition Month and all year long, visit www.eatright.org and click on “For the Public.” l The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.eatright.org.
www.tampabaywellness.com
FRESH, CANNED OR FROZEN?
W
hen it comes to buying fruits and vegetables, many factors play a role in which types consumers choose, including nutritional value. Are there significant differences among fresh, frozen, canned or dried? The American Dietetic Association says no matter what form they take, fruits and vegetables are good-foryou foods that can be enjoyed at any time. Fresh, canned or frozen, Ximena Jimenez offers ideas for getting the most from your fruits and vegetables, no matter what form your produce takes:
For canned fruits & vegetables: Get the juice. “For canned fruit, look for descriptions on the label like ‘packed in its own juices,’ ‘packed in fruit juice,’ ‘unsweetened’ or ‘in syrup.’ Fruits packed in juices contain less added sugar and fewer calories than fruits packed in syrup,” Jimenez says. Pinch the salt. If you are cutting back on sodium, look for descriptions such as “no salt added” and “reduced sodium” on the labels of canned vegetables. Savor the flavor. Use canned fruits and vegetables immediately after opening for maximum flavor and nutritional value. “Handle leftovers as you would any perishable food,” Jimenez says. “Remove them from the can, place in an airtight container and store in the refrigerator or freezer to retain taste and nutritional quality.” www.tampabaywellness.com
For frozen varieties: Forgo the fat. When buying frozen vegetables, control fat and calories by choosing plain vegetables or those made with low-fat sauces. Check the label. “Frozen fruits come in both sweetened and unsweetened varieties, so make sure to check the label and choose unsweetened if you are limiting your sugar intake. Frozen fruit bars also make a nutritious snack, but read the label to learn if they’re made with real fruit juice,” Jimenez says.
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Dried fruits: Pick the plain. “Dried fruit contains lots of fiber, vitamins A and C, potassium and folate, but also more calories per serving than fresh fruit because of natural and sometimes added sugar,” Jimenez says. “Also, some dried fruits are preserved with sulfite, which can trigger allergic reactions. So read the package label to make sure your choice is in line with your healthful and safe eating plan.” Have a handful. “Dried fruit is a great portable snack. It can also jazz up salads, pancakes, bread recipes or a bowl of cereal,” Jimenez says. “There are thousands of varieties of canned and frozen fruits and vegetables on grocery store shelves, which makes it easy to find foods that suit your tastes and fit into a healthy eating plan,” Jimenez says. “And it’s always fun to try a new food or find a new way to cook your old favorites.” - www.eatright.org.
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Motivation
The
C
hange is not an easy proposition. No one plans to fail but many people fail to plan. Change doesn’t occur in a vacuum. Obviously, we all know certain behaviors that are not good for us, yet we continue to jump through that same old hoop. Any behavior that repeats is providing some reward. Hence, all behavior is purposeful. We may not always know why we do what we do, but if we don’t figure that out, we will just repeat it all over again. Compulsive behaviors happen for this reason. People don’t smoke for what it does to them. They smoke because of what it does for them. It is also important to identify that there is not a single behavior that you engage in that you have not already given yourself permission to do. I have never hit a woman even though my emotions have been charged. I don’t smoke crack cocaine because I don’t give myself permission.
Stages of Change By Dr. Harold Shinitzky
Change requires each of us to know where we stand as far as our readiness to change. Prochaska and DiClemente created the Stages of Change Model. We all fall into one of these and we can only move forward one stage at a time. Precontemplative Stage is either resistant to change or unaware of the need to change. Contemplate Stage is reflecting and weighing out the pros and cons.
2009 issue of Time Magazine. For the past 20 years, Dr. Kristeller has studied the relationship between psychological variables, illness and health. The result of her life’s work is a mindfulness approach to eating called Mindfulness Based Eating Awareness Training (MB-Eat). This approach has been studied through grants from the National Institute of Mental Health at the University of Indiana, Duke University, and the University of Pennsylvania. The research demonstrates that mindfulness meditation can help individuals self-regulate eating behavior, lose weight, and maintain their results.
Mindful Eating for Weight Loss W
hen thinking of Buddha, one tends to picture an imposing laughing man with a rotund belly. Weight loss is likely the furthest thing from your mind. Yet modern science is making a connection between some of Buddha’s teachings and weight loss. In fact, research suggests that in addition to providing peace of mind and improving health and well being, meditative practices can also impact your waistline. One such approach has been developed by Psychologist Dr. Jean Kristeller, a professor at Indiana State University, whose work was featured in the February
30 March 2010 • Tampa Bay Wellness
Mindful eating is a simple but radical approach to living that is not about depriving or overindulging one’s self. With most diet programs, the more one struggles the more intense the struggle becomes. Diet plans tend to focus on the few things one is “allowed to have,” which create a sense of deprivation. Both overeating and diets tend to focus on the obtaining and eating food, rather than enjoying and experiencing it. When we sacrifice what our food has to offer for the temporary satisfaction of eating, the food we
Preparation Stage has made up their mind to change but as of yet is just getting their ducks in a row. Action Stage is changing but we all know this can lead to relapse, yet this is the direction of progress. Maintenance Stage is when you have been changing for 6 months. This requires reinforcing your healthy decision and behaviors. Consider where you are as far as your Readiness to Change. Start there and then move forward. Consider what rewards you are currently getting from the negative behavior. Adjust what behaviors you are willing to give yourself permission to do. Develop a host of alternative, healthier behaviors. Recruit friends to be your support. Visualize the future goal and develop the steps to increase the probability of success. l
Dr. Harold E. Shinitzky is in private practice in Clearwater, St. Petersburg, and Tierra Verde, Florida. He has been the mental health correspondent for Radio Disney, ABC and Fox television in Tampa. He is the Co-author of, “Your Mind: An Owner’s Manual” published by Career Press. His specialties include; Sports Psychology and Child Psychology. You can reach him at 727-723-8487 or 727-560-2697. www.drshinitzky.com
crave is not fully enjoyed. This eating behavior that is so well learned that we continue on the diet and indulgence treadmill, experiencing shame, blame and guilt, promoting the very behavior we want to change. With mindful eating, one becomes more aware and accepting of the struggle with food and gains mastery over experiences by paying attention, noticing one’s breath and being more present in the moment, as opposed to living for the moment. Mindful eating is a nonjudgmental approach that involves acceptance and dedicating special attention to one’s thoughts, feelings, and behaviors towards eating. It is about attending to one’s biological rhythms while learning the differences between those rhythms and emotionally driven, short-term desires. Mindful eating is about changing one’s relationship with food so that one can fully experience the act of eating and savor the experience. Satisfaction is obtained through appreciating the joys and pleasures of eating rather than by the quantity of food. If Buddha spoke to us today about eating and dieting he would likely remind us that eating, like all pleasure, is temporary and short lived. Eating should be a cherished aspect of life, but not its focus. l Dr. Diego is among a handful of professionals trained by Dr. Kristeller in the full MB-Eat program. He maintains a private practice in Westchase. To learn more about mindful eating and MB-Eat go to www.balancedliving.com www.tampabaywellness.com
www.tampabaywellness.com
Tampa Bay Wellness • March 2010 31
MARCH Calendar March 1-7 HERBAL MEDICINE-MAKING WORKSHOP Join local herbalist Deserie Valloreo for a 3-hour hands-on workshop on making your own herbal medicine. Receive a step-bystep workbook and samples to take home. Mon, March 1, 6-9pm. $60. Register at www. HerbalWise.us.com or call 727-384-HERB (4372). Workshop will be held at Acupuncture & Herbal Therapies, 901 Central Ave, St Petersburg.
LIVING THE SPIRALTM Holistic Life Balance Cleanse coming to Palm Wellness Center. Led by author/Energy Medicine expert, Cathleen Miller. Weekend includes chakra therapy, daily labyrinth experience, healing meditation, intro to several healing modalities with live demonstrations, building conscious awareness of your personal energy system and more. March 5-7. For full program details/testimonials see: www. livingthespiral.com. Palm Wellness Cneter, 400 E Palm Ave, Tampa. $99 pre-register or $129 at event. Email healinggallery@yahoo. com or call Nature Spirit at (727) 581-8031.
March 8-14
NATURAL SOLUTIONS FOR ALLEVIATING PAIN & INFLAMMATION Learn natural ways to resolve pain and inflammation. This workshop will teach you about lifestyle choices, therapies and natural supplements that can provide relief as well as those to avoid. Tues, March 3-, 2-3:30pm. $5$10 sugg. Donation. Offered in partnership by HerbalWise and Madeira Beach Center for Natural Medicine, 410 150th Ave, Suite B, Madeira Beach, Space is limited. RSVP 727-393-3352.
HERBAL TEA PARTY Create your own tea blend! Taste and learn how to positively affect your health and well-being with organic herbal teas. Bring your favorite mug or teacup. Thurs, March 11, 6-7:30pm. $5-$10 sugg. Donation. This event is offered in partnership by HerbalWise and A Therapy Above at 1590 Seminole Blvd. Largo. RSVP 727 - 518 – 2268. $5-$10 suggested donation.
May 5 - 9, 2010 Explore the inner landscape of intimacy through modern science and ancient tantric techniques.
The Lotus Pond • 6201 Lynn Rd., Tampa, 33625 • 813-956-3506 Register at: www.yogalotusroom.com 32 March 2010 • Tampa Bay Wellness
BODY CARE DISCOUNT DAY 15% OFF all Body Care (Except those already discounted). Tues, March 9, All Day. Nature’s Food Patch, 1225 Cleveland St., Clearwater. 727-443-6703, www.naturesfoodpatch.com
CLASS ON COLON HEALTH March is Colon Cancer Awareness Month. Our class this month will be focused on how to promote a healthier colon with an Alkaline Diet using REAL food. This class is fun and informative. Come learn how easy it is to prepare Asparagus Tea. Learn how to blend your fruits & vegetables. Billie Odor, 18 years as a Colon Hydro Therapist and Health Coach, the owner of Inner Healings, will be holding this class on March 8, 7-9pm. Limit 12-15 adults. Free. 2130 W. Brandon Blvd. #206, Brandon. mm10840/ma12768. 813-657-6198. www. innerhealings.info
SUPER SAVING SALE DAYS 10% OFF everything in the store for seniors (Except case priced items & those already discounted) Wed, March 3, All Day. Nature’s Food Patch, 1225 Cleveland St., Clearwater. 727-4436703, www.naturesfoodpatch.com
Join Val Spies and Dr. G for a 4 night couples retreat at the beautiful Mountain Home Inn overlooking Muir Woods and a breathtaking view of San Francisco Bay.
HERBAL SKINCARE WORKSHOP Learn a complete herbal skincare program for your skin type and how to make herbal skincare products that heal and revitalize the skin. Receive a step-by-step workbook and samples to take home. Mon, March 8, 6-9pm. Cost $60. Register at www.HerbalWise.us.com or call 727-384-HERB. Workshop to be held at Acupuncture & Herbal Therapies, 901 Central Ave, St Petersburg. Advance Registration Required.
YOGI HARI Study with a Yoga Master. Yogi Hari developed Sampoorna yoga and has been teaching at his Ashram in South Florida. It is the yoga of fullness that intelligently integrates Hatha, Raja, Karma, Bhakti, Jnana and Nada Yoga to purify and harmonize all aspects of the human personality. Mar 12-14 - Fri 5 -9p, Sat & Sun 8a-5pm. $250. Earn 20 CEUs. Reservations required - Call 727-895-9593. See www.YogaEnergy. com for more info. Seminar to be held at Madeira Bay Resort, 13235 Gulf Blvd, Madeira Beach FL. www.tampabaywellness.com
MARCH Calendar March 15-21 MAKING HERBAL PRODUCTS FOR MASSAGE (3CEU). Learn how to create and apply herbal products for massage therapy to address common client ailments. Receive a step-by-step workbook and samples to take home. Mon, March 15, 6-9pm. $60. Register at www.HerbalWise.us.com or call 727-384HERB. Workshop to be held at Acupuncture & Herbal Therapies, 901 Central Ave, St Petersburg. Advance Registration Required. NATURAL SOLUTIONS FOR DIGESTIVE HEALTH Health begins with Digestion! Proper assimilation of foods into the body is necessary for vitality. Herbs stimulate the body’s own healing resources. This session focuses on choosing the right herbs to assist in good digestive flow. Tues, March 16, 2-3:30pm. $5-$10 sugg. Donation. Offered in partnership by HerbalWise and Madeira Beach Center for Natural Medicine, 410 150th Ave, Suite B, Madeira Beach, Space is limited. RSVP 727-393-3352. VITAMIN SALE DAY 20% OFF All Vitamins (Except those already discounted). March 16-17. All Day. 20% OFF All Vitamins (Except those already discounted). Nature’s Food Patch, 1225 Cleveland St., Clearwater. 727443-6703, www.naturesfoodpatch.com
HEALTH & WELLNESS FAIR Something for everyone! Invite Your Family, Friends, Business Associates & Neighbors. Health awareness, lifestyle information, screenings, resources & more to promote healthy living! EXHIBITORS/SCREENINGS INCLUDE: Live Blood Cell Analysis, Cardiovascular Screening Body Fat Analysis, Yoga and Qigong Demonstrations, Chiropractic and Postural Screening, Chair Massage Natural Skin Care Products and Skin Analysis, Healthy Eating and Food Preparation Demonstration and much more! Valuable discounts, door prizes and giveaways. Sat, March 20, 10am-4pm. A Natural Approach to Wellness, 15901 N. Florida Avenue, Lutz. YOGA FUNDAMENTALS TEACHER TRAINING and Certification Students will learn the basic principles of teaching yoga including the study of methodology, physiology and anatomy. March 20, 21, 27, 28, 12am-5pm. Wendy Fit Yoga and Pilates Studio, 13974 West Hillsborough Ave. Tampa. Call 813-8545400 for more information, or visit http://www. wendyfit.com/Workshops.aspx
METANOIA: A NEW WAY OF THIKING A presentation by Wisdom Through Action – A Fourth Way School for the 21st Century. Based on the teachings of Gurdjieff and Ouspensky. Sun, March 28, 2pm. Free. Living Room Yoga, 1608 29th Ave N, St Petersburg. (888) 889-9588 or www.wisdomthroughaction.org NATURAL SOLUTIONS FOR RELIEVING STRESS & ANXIETY Learn about using natural solutions to address stress and anxiety-related health issues such as insomnia, headaches, fatigue, high blood pressure and more. Mon, March 29, 67:30pm. This event is offered in partnership by HerbalWise and St Petersburg Community Acupuncture, 14 18th St S, St Petersburg, RSVP 727-823-1700. Complimentary tea will be served. $5-$10 sugg. Donation.
March 22-28 THE RECONNECTION: Heal Others, Heal Yourself, Heal Your Family, presented by Kelly Woodruff. This new level of healing has been taught to over 70,000 people in more than 70 countries and it has been documented in six books to date, including the international bestseller, The Reconnection: Heal Others, Heal Yourself by Eric Pearl, now published in over 36 languages. March 24, 7pm. Oak Trail Books, Palm Harbor. EXPLORE THE NEW FREQUENCIES OF HEALING presented by Kelly Woodruff. March 25, 7pm. Om Gaia Spiritual Center, Bradenton.
ENERGY & HOLISTIC PSYCHOTHERAPY NATURAL SOLUTIONS FOR BACK PAIN Gain an understanding of the alternative treatments for back pain. This informative session will walk you through natural solutions for addressing this common chronic condition. Thurs, March 18, 6-8:30pm. This FREE event is offered in partnership by HerbalWise and Massage Redefined, LLC. 3420 South Dale Mabry, Tampa. RSVP today! 813831-9420 or visit www.massageredefined. com. www.tampabaywellness.com
Gentle Guidance Through the Healing Journey Transforming Into Self Discovery and Celebrations of the Heart
Seemorg Matrix Work Emotional Freedom Technique E.M.D.R. – Eye Movement Energy Medicine Life Transitions Grief / Depression Panic / Anxiety Relationship / Couples Past Life Regression Women’s Issues Meditation Call (813) 258-3906 Lois A. Miller, L.C.S.W., PA Breath Work Rapid Trauma Resolution 238 E. Davis Blvd., Suite 302 - Tampa, FL 33606
Therapy With Heart
LIC # SW0001738
http://therapist.psychologytoday.com43613
Tampa Bay Wellness • March 2010 33
MARCH Calendar Sundays WISDOM THROUGH ACTION A Fourth Way School for the 21st Century. Based on the teachings of Gurdjieff and Ouspensky. Now accepting new students. Various Tampa and St. Pete area locations. 1-2pm. (888) 889-9588 or w w w. wisdomthroughaction.org
Mondays ALZHEIMER’S: The Alzheimer’s Association Florida Gulf Coast Chapter Brandon Support Group meets at 7 p.m. the third Monday of each month at Superior Residences, 1819 Providence Ridge Blvd. Call 813-684-1296 for more info.
Tuesdays & Thursdays YOGA WITH DENISE O’DUNN, RYT500 Taught as a practice of Self-Care. St. Petersburg, Seminole and Tierra Verde Class Fees: $ 10 - $12 – Mornings and Evenings – Contact Denise for more information, 727823-8743; www.balanceandbliss.com
Wednesdays CANCER PATIENT’S HOPE Group for patients in the early stages of cancer diagnosis and treatment and caregivers. 4th Wed each month, May 27, Mease Countryside Hospital, 3231 McMullen-Booth Road, Safety Harbor. Call 727-462-7500.
LeShan
NEW MOMS: New Mom’s Support Group offers new moms meets from 10 a.m. to noon Wednesdays at Tampa General Hospital’s Community Health Education Center in Old Hyde Park Village, upper level, 740 S. Village Circle. Call 813-844-8945 for more info.
mammograms and other health screenings for women 50 and older who lack health insurance and meet eligibility requirements. Services are available at clinics in Dade City, Land O’ Lakes, Hudson, New Port Richey and Zephyrhills, and at Good Samaritan Health Clinic in New Port Richey. For an appointment, call 727-816-1100. HIV TESTING: Anonymous testing for HIV is $20 at the Pasco County Health Department, 10841 Little Road, New Port Richey. For an appointment, call 727-861-5250, ext. 161. Confidential testing also is available by appointment; call 727-862-0782.
All Month Long ADPA PROVIDES INFO AND REFERALS The American Parkinson Disease Association (APDA) Information and Referral Center for the West Coast of Florida provides the Tampa Bay area Parkinsonian’s and their families with information and referrals for Parkinson’s support groups, physicians and other health care professional. Contact Faye Kern at 727-328-6246 or email at afkapda@aol. com SELF CARE AND LONGEVITY CLASS A Therapy Above Natural Medicine Center, 1590 Seminole Blvd., Largo. 727-518-2268.
Call for Schedule
Mondays & Wednesdays YOGA WITH DAVID, Registered Yoga Alliance Teacher, 6-7 and 7:15 to 8:15pm. Robert’s Adult Center, 1246 50th Ave. N., St. Petersburg; 727-525-8335.
Tuesdays FREE BLOOD PRESSURE CHECKS: 1 to 2 p.m. at South Florida Baptist Hospital, 301 N. Alexander St., Plant City. No appointment necessary. Call 813-757-8511. DIABETES SUPPORT: A support group meets from 3:30 to 4:30 p.m. the first Tuesday monthly in the Wellness Center Conference Room at Florida Hospital Zephyrhills. Call 813-715-6683 for more info. 34 March 2010 • Tampa Bay Wellness
NATURAL HEALTH & WELLNESS GROUP formed in South Tampa. The first meeting will focus on back pain. Future meetings will focus on natural solutions to daily health issues. FMI, visit http://www.meetup.com/SouthTampaNaturalHealthAndWellness/
Thursdays BREAST CANCER SUPPORT: The Tampa Bay Breast Cancer Support Group meets at 6:30 p.m. the second Thursday monthly at St. Joseph’s Medical Arts Building Auditorium, 3001 W. Dr. Martin Luther King Jr. Blvd., Tampa. Call 813-854-2858 for more info.
Saturdays SUBSTANCE ABUSE Assessments. The Centre for Women, 305 S. Hyde Park Ave., Tampa, offers free, confidential assessments for substance abuse. Call 813-251-8437 and ask for Project Recovery. HEALTHY WOMEN TODAY: The Pasco County Health Department’s Healthy Women Today program offers free or reduced-cost
To place your
APRIL event
in our next calendar
Please Call
813-991-0323 o r E-mail:
Info@tampabaywellness.com
www.tampabaywellness.com
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727-344-4446 Tampa Bay Wellness • March 2010 35
Tampa Bay Wellness Resource Directory acupressure/acupuncture
A Therapy Above Natural Medicine Center Dr. Sigal R.W. Dory DOM AP CIT FREE 30 min evaluation to findout how WE can help you! All ages, all problems. Start having a better quality of life today. Needle free treatments are used and available at our office!
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(727) 669-6000 Ancient medicine for health restoration with NO side effects! Hormone Balancing, Allergies, Digestion problems, Chronic Pain, Difficult Cases. Food as medicine, Chinese herbs, nutri-puncture, acupuncture/acupressure, tui-na bodywork, master certified muscle-testing, Listen to Burn Fat Talk Radio! Hosted by Dr. Mary and Dr. Kim, Wed 9pm to 10 pm (EST), online at www.BurnFatTalkRadio.com or on Tampa Bay’s TanTalk
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Corner 62nd St & 3rd Ave N, St Petersburg
Coaching Looking for more personal, professional or business success? Try coaching. You’ll be amazed at your results. Complimentary sessions always available. Ask about Awesome Retreats! Coach Dianne M. Kipp, BSN Certified Life & Business Coach, Follow Your Heart Journeys 727-322-1561 or 727481-1646 coach@diannekipp.com www.followyourheartjourneys.com
36 March 2010 • Tampa Bay Wellness
Colon Hydrotherapy
Inner Healings & Associates, Inc. Billie V. Odor, LMT, CT MM10840 MA12768 Specialist in LIBBE Open System
Natural Medicine A Therapy Above Natural Medicine Center
Offering: Acupuncture, Massage, Thermal Scanning, Hormone balancing, Diet and lifestyle consultation classes in Yoga & more as well as an Herbal Pharmacy.
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Dentistry - Holistic
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Be pampered with a holistic approach to dentistry. Herbal teas, coffee, juice, muffins, hot neck wraps, lemon-scented hot towels.
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EMOTIONAL FREEDOM TECH (EFT) Are you creating your life, or is it creating you?
It’s the software that creates your life, but you can rewrite the code whenever you need a different result. Know what decisions, perceptions and feelings your creating life with. See how Muscle Response Testing/Pendulum, EFT, and Psych-K can create quantum leaps in your life. Virginia Dassler, 13445 Walsingham Road, Largo
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Crossword by Myles Mellor
Crossword
1
2
3
4
5
6
7
8
Across
1 Dental problem 4 Vitamin C filled fruit 8 Sheep shout 9 Vertebra type
36 Part of some email addresses
9
10
37 Operate
12
38 Lessens the stress
13
39 Aspirations
Down
12 Baby protection
1 Spinal ____
13 Complaint
2 Vitality
24
16 Spine base
3 Peppermint is one variety
25
18 Chemical suffix
4 Retreat
20 Radio wave
5 Sunglasses brand
21 Brazil is one
6 Not chemical
22 Healthy leafy food
7 Kind of beetle
24 Freudian concept
10 Breakfast staple
25 Organ givers
14 The original solution to scurvy
20
15
16
32
21
22
26
33
28
17 Health care support
29
31 34
35 37
39
38
32 Shot in the arm?
23 Suitable
29 Rhubarb
24 Like some mushrooms
31 Tater
26 West coast town initials
33 Photo ___
28 Problem
35 Ship intro
Across
1 Dental problem
4 Vitamin C filled fruit
20 Time long past
27
23
36
15 Short fibers that connect the cell bodies of neurons 19 Consumed
17
19
30
30 Drivers licenses, e.g. 34 One of the three main founders of microbiology
14 18
11 Nervous ____
27 Kind of acid
11
8 Sheep shout
Do
1 Spi
2 Vit
3 Pep
9 Vertebra type
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5 Sun
6 No
7 Kin
10 Bre
14 Th
20 Radio wave CALL
15 Sho neu
21 Brazil is one 813-991-0323
17 He
22 Healthy leafy food
19 Co
24 Freudian concept
20 Tim
25 Organ givers
23 Sui
27 Kind of acid
This month’s answers.
24 Lik
30 Drivers licenses, e.g.
26 We
32 Shot in the arm? 34 One of the three main founders of microbiology
28 Pro
29 Rh
Tampa Bay Wellness • March 2010 37
By Belinda Farrell
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38 March 2010 • Tampa Bay Wellness
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Tampa Bay Wellness • March 2010 39
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The patient and any othr persons responsible for payment has a right to refuse to pay, cancel payment or be reimbursed for payment for any other service, examination or treatment which is performed as a result of and within 72 hours of responding to the advertisement for the fee, discounted fee, reduced service, examination or treatment. Minimum fee only. Codes 1001, 0210
40 March 2010 • Tampa Bay Wellness
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