proactive health magazine jun/jul 2015 issue

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Hit The Open Road… Proactive Health Magazine.com

PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015 ■ PAGE 3

Hit The Open Road… Proactive Health Magazine.com

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Bob Andersen

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4 ■ PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015

Welcome to the July/August issue of Proactive Health Magazine

There is something about this moment in healthcare that forces me to sit down and pull together a collection of knowledge from all of the friends, doctors, atheletes, workout warriors, authors, chefs, physcians and ahead-of-the-curve manufacturers of health-care products that can help you impact your health in positive ways. Maybe you are already well on your way to positive health gains. In any case, the goal or mission state-ment of this publication is to provide you with a healthy balance of current medical insight and pharmacology, alternative self-help green organic solutions and old school remedies, to help you develop a clear picture of where you want your health, your weight, your diet and your lifestyle to be with regards to living longer and enjoying life to its fullest. So, with that in mind, I present: Proactive Health Magazine - a resource of healthy lifestyle ideas and options for you to consider. I sincerely hope you find this publication valuable in your quest for better health.

In The Next Issue of Proactive Health Magazine

Bob AndersenPublisher

Note from the Publisher

The September/October Issue ofProactive Health Magazine:Featuring:• The Body Shop - Products• Book Review with Shannon Miller• ADHD and ADD• Diet - Strategies for Healthy Living• Physical Therapy Profiles• Drug Reviews• Smoothie of the Month• New Bits


Publisher's Welcome

July August Premier Issue ...................................................................4

The Body Shop Department

Spa Mist Diffusers and Food Massage Therapy ..................................6

Fitness Wearables Going Mainstream ................................................7

Workout Fuel

How to sneak more protein into your diet .........................................8

Profiles

Chiropracter Auston Glennon Gets to the Root of Neck Pain ..........10

Health Profiles

Going Gluten Conscious ..................................................................12

Cover Stories

Trainer With A Cause .......................................................................14

Fat and Your Athletic Performance ..................................................16

Managing Stress...............................................................................18

Overcoming Sugar Addiction ...........................................................20

The Benefits of Stabilization Exercises .................................................22

Suppliment Reviews

Testofin.............................................................................................24

Beauty Product Trends

Phltatates .........................................................................................25

New Bits

Emertius Becomes Brookdale Health ................................................26

Smoothie of the Month

Kale Smoothies ................................................................................27

Spa Mist Diffusers and Aromatheropy

Getting the the Root of Neck Pain

How to get More Protein in your diet

Fat and Your Athletic Performance

Tasty Kale Smoothies

CONTENTS - July/August 2015 Issue


Lemongrass Ovvio Oil Holistic & Pure

Lemongrass Oil (Cymbopogon Citratus) has a wide variety of uses and potential benefits. It can reduce inflammation in muscles and joints. It's been used for centuries as a natural Holistic Medicine and Aromatherapy Oil. It is also an excellent antiseptic and can help treat cuts and wounds.

Some other Aromatherapy Oils offer various health bene-fits: Inhale (Respiratory), Slumber (Rest and Recovery), Unwind (Stress Relief), Enhance (Mood Lifting), and Thief Plus (Germ Protection). Popular Single Oils include Lavender, Sweet Orange, Eucalyptus, Tea Tree, and Rosemary.

UltrasonicSpa Vapor Wellness Mist Therapy Aromatic Mist Therapy with essen-tial oils has been fairly popular for some time, as many of us enjoy the smell of essential oils in the home and use it as an aide for colds by adding humidity to the air. The positive compounds of the oils enter our blood stream to encour-age immune system in a number of ways. Aromatic applications also helps to nurture the respira-tory systems and stimulate our sinuses. It serves as a mood elevator that eases regular daily tensions. The ultrasonic action of these devices creates Negative Ions that in turn cleanse the air and help remove air contaminants. This therapy serves a psychological purpose by helping our olfactory bulb and the limbic system to process thoughts, memories, and emotions as well. There are a number of brands on the market to look for: Spamist Ultrasonic Diffuser, SpaRoom, and Greenair. The price varies anywhere from $20 and up.

Conair Waterfall Foot Spa with Lights, Bubbles, and Heat A virtual party for your feet! An excellent way treat blisters, ingrown toenails and injuries to the feet while creating a tranquil and relaxed feeling. Use the waterfall foot bath from Conair with Epsom Salts or Tea Tree Oils for advanced healing properties. It also features a pum-ice stone, brush, and soft-touch massage attachment. It is simple and easy to operate when you are tired from a long day on your feet. Retails for around $70.

New Epsom Salts Products Try the new Epsom Salts with the Conair Waterfall Foot Spa!

Tea Tree OilTry the Tea Tree Oil with the Conair Waterfall Foot Spa!

The Body Shop


An EKG Heart Rate Monitor in a Watch

Take your training to the next level with Mio ALPHA 2 which boasts all the features of the original award-winning version! Mio ALPHA 2 heart rate sport watch provides EKG-accurate heart rate data at performance speeds, without a chest strap plus you get distance,

calories, and pace. Mio ALPHA 2 connects to smart devices via Bluetooth 4.0 to provide you with all the training and tracking features on a fitness app.

Fitness Wearables going Mainstream Fitness wearables are going main-stream. We can finally see a lot of these smart wearables available for individual use. They help you track your workouts, count your calories, monitor your heart rate, sleep patterns, step count and other aspects of daily health that can provide you the data you need to show improvement.

ULIKE™ iphone 6 - 4.7 in. Armband This outdoor Sport Smartphone Portable Carrying Case fea-tures a build-in key holder slot, water resistant, sweat-proof, perfect earphone connection and is suitable for cellphone screen up to 4.7 Inches. It also comes with a lifetime hassle-free warranty from ULIKE.

The Body Shop

Have You Tried Vanilla Agave Nectar? Agave Nectar is a pure, natural, healthi-er alternative to highly processed sugars and artificial sweeteners. I use it in my coffee. It's been around for a while and it features a lower glycemic index value that sugars. Anyone who uses honey as a sweetener will certainly like this. Agave Nectar is widely available in big chain grocery stores as well as price cut-ters, however, the Vanilla flavor is not widely available. I have only found Vanilla Agave Nectar in Jacksonville at Native Sun Natural Foods Market. So, to make your coffee taste amazing try Vanilla Agave Nectar from Madhava.

Cycling iphone 6 Carrier This handlebar-mounted cellphone carrier is the ideal solution for using your cellphone while riding and not having to look through a plastic screen. However, it does not offer much pro-tection - get the details it on the website.


How To Sneak More Protein Into Your Diet

You can make protein muffins, cookies, cupcakes, cake and brownies if you take your traditional dessert mix and mix half with pro-tein powder. It’s not the healthiest meal, but it can satisfy cravings. Also, do the same with pancakes, homemade waffles and bread. Try mixing protein powder with water for a frost-ing to your cake or cupcakes as well.

Bake with Protein

To get a super protein boost I will take low carb banana flavored protein powder and mix it with Egg Whites International, liquid egg whites and have a the most protein dense shake on the planet. One cup has about 40 grams of protein between the egg whites and the protein powder. You are sure to get your daily protein intake with this shake.

Make protein shakes with liquid egg whites

When choosing your carbs, it’s good to choose carbs that are high in fiber, and not processed. I like to choose carbohydrates like Quinoa or ezekiel bread. You can also add a scoop of protein powder to your oatmeal.

Eat carbs with protein

I mix vanilla or chocolate protein powder into my coffee with some almond milk and it’s an added boost of protein first thing in the morning. If I’m rushed for time this is a perfect whey (excuse my pun) to make sure I get some protein in before I head out the door. The Va-nilla and Gourmet Chocolate Max pro flavors are so great tasting, it’s better than a latte.

Sprinkle protein powder into your coffee

I mix vanilla protein powder with some water and almond milk and stir until the consistency is smooth and creamy like pudding. Add some bananas or berries, nuts or yogurt for a fruit and yogurt parfait. For a rich dessert add a spoonful of peanut butter or nutella for a decadent dessert. For a lower calorie protein pudding sprinkle on P2B powder for that peanut butter taste. You can also use chocolate for a rich chocolate pudding.

Protein Pudding

Workout Fuel

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Chiropractors use hands-on spi-nal manipulation and alternative treatments, the theory being that proper alignment of the body's musculoskeletal structure, partic-ularly the spine, will enable the body to heal itself without surgery or medica-tion. Manipulation is used to restore mobility to joints restricted by tissue injury caused by a trau-matic event, such as falling, or repetitive stress, such as sitting without proper back support. Chiropractic manipulation is pri-marily used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and ten-dons. It is sometimes used in conjunction with conventional medical treatment. The initials "DC" identify a chiropractor, whose education typically includes an undergraduate degree plus four years of chiropractic college. What Does Manipulation for Back Pain Involve? A chiropractor first takes a medical history, performs a physical exami-nation, and may use lab tests or diagnostic imaging to determine if treatment is appropriate for your back pain. The treatment plan may involve one or more manual adjustments in which the doctor manipulates the joints, using a controlled, sud-

den force to improve range and quality of motion. Many chiroprac-tors also incorporate nutritional counseling and exercise/rehabilita-tion into the treatment plan. The goals of chiropractic care include the restoration of function and pre-vention of injury in addition to back pain relief.

What Are the Benefits and Risks of Chiropractic Care? Spinal manipulation and chiroprac-tic care is generally considered a safe, effective treatment for acute low back pain, the type of sudden injury that results from moving fur-niture or getting tackled. Acute back pain, which is more common than chronic pain, lasts no more than six weeks and typically gets better on its own. Research has also shown chiro-practic to be helpful in treating neck pain and headaches. In addi-tion, osteoarthritis and fibromyalgia may respond to the moderate pres-sure used both by chiropractors and deep tissue massage.

How Chiropractor Austin Glennon Gets to the Causes of Neck Pain

By Bob AndersenProfiles

"We find that com-mon back and neck pain can be reduced with an adjustment"

Here are some tips and benefits to becoming gluten free.

Gluten free regulates insulin levels

Wheat raises insulin levels the same way sugar does. So while you think that eating whole grains are better for you, it can act the same way that white flour

does. So if you want to regulate blood sugar and not increase cortisol produc-tion.... get gluten conscious

High fiber foods speed up fat loss

When you are gluten sensitive, your main source of carbs will be veggies, rice, potatoes and fruit. The emphasis should be veggies because they are the most nutritious and fibrous. They speed up digestion, speed up your metabolism and can replace the carbs in your diet. It

is important to look at portion sizes of the gluten free snacks they can be high in calories.

Don’t get carried away w/ fruitFruit is ok in a gluten free diet, but the

fructose can be bad for weight loss and thyroid. So limit it to Three times a day. Try to stick with fruits that have a low glycemic index like cherries, grapefruits, prunes and apples. The main source of carbs in a diet should be from vegetables.

Gluten conscious can regulate blood sugar

Cutting back on sugar, wheat, flour and fructose may help prevent diabetes and maintain a healthy weight. It’s not about cutting them out completely, but being aware of the reasons we want them out of our diet. Eating every two to three hours will insure that blood sugar in maintained.


Going Gluten ConsciousHealth Profiles

There are a lot of people who have gluten sensitivity or gluten intolerance known as Celiac Disease. When a friend or family member discovers a gluten sensi-tivity, its not the end of the world. Many people are seeing the bene-fits of a gluten free diet. There will be times where you’ll crave wheat, sugar and flour. There are many gluten free options at the grocery and restaurants now.


Cover Stories

I realized I also had a great desire to help people achieve their fitness goals. When my brother passed away in December of 2013 from a rare form of lupus (a chronic immune disease), my mission for health and fitness be-came even more clear. Why did he have to fight this terrible disease for the past decade? Doctors, physical therapists, natural medicine, diet and exercise could not save him. He did so much before he became sick and he taught me to live my dreams and give back. I want to help people now

more than ever. I stumbled onto the so-cial issue of “total access gyms” when I was researching fitness equipment. I had no idea that US gyms were not re-quired to offer the equipment and I had to ask myself why.

Total Access Gyms

The Americans with Disabilities Act (ADA) was passed by the US Congress over two decades ago. It provides equal opportunity for persons with disabili-ties, at work and public places. The only area where I feel there is not enough options is at the gym. Why is it, that gyms have parking spaces and showers, but very limited choices for a disabled client? Why aren’t more gyms investing in total access gym equipment? The UK requires that all gyms have the total ac-cess equipment, why not the US? This has been going on for too long... I have written my Congressman! I urge my fitness friends to do the same! Please share this social issue! I am incredibly drawn to this issue because my brother, who passed away from Lupus, was disabled. I want to share this social issue in his memory. He always said that he could’t imagine go-ing to a gym because it was so difficult for him to maneuver the machines and weights.

Total access machines

The Integrative Fitness Initiative (IFI) has been partnering with fitness equip-ment manufacturers for more than eight years to assure that the right ma-chines for disabled persons are avail-able. Common disabilities that need access include paralysis, obesity, arthri-tis, amputation, and developmental disabilities. Now that the equipment is on the market, there are no excuses for gyms not to provide these machines. The equipment has seats that swivel around. They are the same cost as the regular equipment and can be used by both able bodied patrons and dis-abled patrons. These gyms CAN afford the equipment! I feel if they can't they should be required to make the adjust-ments! The problem is that such accom-modation is not yet required by law or regulation. The current requirements are limited to disabled parking, show-ers and bathrooms, and clear paths to existing equipment.

Access for All

There is a “total access” line of strength and cardiovascular fitness ma-chines. It is very important for disabled gym patrons to have access to all equip-ment to gain all the benefits of exercise. Everyone should feel comfortable and have the right to lead a healthy life-style. Every individual on the planet has a right to be fit and workout wherever they want to. The idea is to bridge the gap and have a better quality of life. It will happen. As stated by the English Federation of Disability Sport, “Providing access to exercise machines and equipment rec-ognizes the need and desires of individ-uals with disabilities to have the same opportunity as other patrons to enjoy the advantages of exercise and main-taining health.”

Trainer With a Cause: Total Access GymsI’ve been looking for a way to give back to my com-munity, but I was always busy with work and family. I’ve coached sports, worked with elderly and volun-teered, but I never realized my true calling until I be-came a Personal Trainer.

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By Susan Elle Harmon

Future of Fitness

The vision of integrative fitness equipment in all mainstream gyms will create new opportunities of inde-pendence for disabled gym patrons. The equipment is designed so that there is plenty of room to maneuver around it in a wheelchair. The ma-chines are more accessible then free weights and they are also designed to be simple to use for clients with learning disabilities. They can also be used for able bod-ied clients. The integrative equipment has adjustable seats that can swivel around. The equipment has been very well received in these new facilities.

Loren Worthington (Spofit/ Arizona’s Bridge For Independent Living) says, “We are defiantly happy mostly because we see people coming back and they are continuing their workouts and they’re trying to get stronger and more physically fit.” For more information, see http://www.efds.co.uk/inclusive_fitness .


Equity in Physical Training

The Integrative Fitness Initiative (IFI) has been established for more than 10 years. It will take cooperation from Congress, the White House and fitness professionals to enact the laws that make this equipment mandatory in all US gyms. England has already passed the laws that require this equipment. It is beneficial for not only the physical but also the mental health and well-being of our disabled population.The English Federation of Disability Sport (EFDS) is requiring that the gyms in the UK to have integrative fitness equipment. They recognize that such equipment is essential to create equity in physical activity.

The Needs of Disabled and Non-disabled People

The fitness industry needs to become more inclusive and cater for the needs

“We see kids from as young as seven to over 85 in wheel-chairs, so we need total access so we can slide a wheel-chair in, so for us this line of equipment has been perfect for our demographic.”

of disabled and well as non-disabled people. Exercise should be about inclu-sion and provide benefits to everyone without discrimination. Inclusive fitness equipment brings the advantages of strength and aerobic training to many more people. According to Lisa Galla-gher (Sr. Director, South Shore YMCA, Hanover, NH)

Call to Action

Equipment costs may be the reason Personal trainers and fitness profes-sionals are not asking their gym own-ership to carry the integrative fitness equipment. But, the more attention that is brought to this issue, the sooner there will be equity for disabled gym patrons. Today many YMCAs carry this equipment. Also, other gyms such as The Bridge For Independent Living in Arizona and the Dreamplex in Orlando, Florida are specifically designed for dis-abled children and adults.

Lisa Gallagher, Sr. Director, South Shore YMCA, Hanover, NH

Cover Stories

Fat and Your Athletic PerformanceHow much fat you should consume will vary depending on you’re activity level and lifestyle, but the fat in your diet should be 20 to 35% of your calo-ries. While there is a risk of developing heart disease or obesity from too much consumption, some fitness professionals don’t get enough. High fat diets are not recommended for long term health, but healthy fats are needed to maintain a healthy weight.


By Susan Elle Harmon

Feel full longer

Fats have twice as many calories per gram as carbs or proteins. Fats also digest more slowly than carbohydrates and stay in the gastrointestinal system longer. Fats also make food taste great and add texture. The types of fat an athlete consumes depend on the preferences of the individual. The key is to stay in the 20-30% range, because studies show there is no athletic benefit to going over that percentage.

Aid Metabolism

Fat calories can be burned from any one of several sources, including muscle fat, adipose tissue fat, blood lipoproteins or consumed fat. The type of exercise and intensity will determine a person’s metabolism of fat. The meal you eat before exercise also plays a part in how much fat you me-tabolize, because your body will deplete those fat sources first.

Provide fuel to working muscles

Fat is the primary fuel source during endurance exercises. After carbohydrate stores are depleted, the body turns to fat stores. It’s also the primary source of energy during rest. It is important to get the essential fatty acids and fat soluble vitamins (A, D, E and K), fish oil, sunflower seeds and avocado. Fatty acids also support healthy blood clot-ting, blood pressure, vascular dilation, heart rate and im-mune response.

Keep skin and other tissues soft and pliable

Fat helps keep the skin and other tissues soft and pliable, and also protects the organs. Adipose tissue is the largest source for stored energy in the body and there is also fat within the muscle. The body requires at least 3-4% body fat to have essential functions. Fats are part of the struc-tural cell membranes of the brain and spinal cord.

Reference: Sport Nutrition for Health and Performance: Second Edi-tion Melinda M. Manore, PhD, RD, CSSD, FACSM, Human Kinetics, Champaign, IL 2009



Managing StressTake a Mini Vacation

There are specific types of visualization tools you can use to escape the type of stress you feel. Feeling tired, picture yourself skiing down a mountain. Feeing insecure or scared, imagine yourself in a warm blanket or by a fire. Feeling frazzled, visualize a quiet stream in a forrest. These mini vacations are specific to the stress you feel.

Just Say No

Saying no to people is tough, but it is so vital in managing stress. You can’t do everything and be everything to everyone. Identify if something is important to your success and happiness in the long run. If it is not, say no and practice it.

Be Assertive

Being assertive means not being passive or aggressive, it’s in between. When you ask for what you want and go for what you desire you are not tiptoeing around your real self. On the other hand, being too aggressive can lead you to anger yourself and others. It’s about balance and asking for help when you can’t do it on your own.

By Susan E. Harmon AFAA CPT/ NETA Healthy Lifestyle Coach/ ACE Fitness and Sports Nutrition Specialist

Cover Stories


Ask for Help

When you are stressed, you’re trying to do too much. Asking your peer, family or coworkers for guidance or sharing the workload is so important. It’s not week to ask for a friendly open ear to listen to your situation or take some of the weight off your shoulders.

Nutrition/ Fitness

It’s so important to work up a sweat six times a week. Weight training increases your metabolism and cardiovascular ex-ercise releases endorphins to your blood-stream. Clean healthy eating is so impor-tant too. Eating every 2-3 hours, balanced meals of carbohydrate, protein, fats and vegetables is the key.

Deep Breathing

Taking calm and deep breaths by breathing through your diaphragm and quieting the mind for about 10 minutes in a quiet room can help manage stress. Visualize your thoughts going into a brown paper bag and then sealing the paper bag with ropes and then hide it somewhere. This can be a powerful exercise to create calm and peace.


Overcoming Sugar Addicton"Eat at least 32 tablespoons of sugar every morning"An excerpt from Tim 2 Taylor's Book Fat as my Dad

Cover Stories

Chapter 4 I used to get up every morning, answer nature's call and head for the fridge to pour my first glass of soda for the day. Usually I ate at a drive-through, but if I was going to eat what I believed to be a healthy breakfast, I'd pop a whole wheat blue-berry bagel in the toaster, slather it with some cream cheese and eat it while I was getting ready for work. I'd then wash it down with the last swig of my 16-ounce breakfast soda. I wonder how many of you do the same thing? Do you feel sleepy after 20 minutes and wish you could crawl back into bed? When you get to work do you get an-other soda to get your brain in gear? By 10 a.m. are you looking for the snack ma-chine? This was my so-called healthy morning routine. Would you like to know what I was doing to my mind and body. I was basically put-ting myself into a miniture sugar coma. You see, what I didn't realize is that everything we eat is turned into a type of sugar called glucose. It's what our bod-ies use for fuel. Refined foods like pastries and bagels are sort of like a high-octane jet fuel. One bagel turns into the equivalent of 17 - 20 tablespoons of sugar! Think of it this way. Your car is on empty and you stop for some gas. Your car only has a 12-gallon gas tank. Pump-ing in the gas - 5, 10, then 15 gallons - and the fuel starts overflowing, spilling everywhere. No matter, you just keep on pumping. 20 gallons, then 30 gallons. Finally, you stop the pump at 32 gallons. People would think you'd lost your mind! And think about how dangerous would that be? One errant spark could make the whole thing, including you, go up in flames. Anyone in his or her right mind would never do such a crazy thing. But I was, doing the exact same thing to

my body's fuel tank every morn-ing. That bagel and 12-ounce soda, once it hits your digestive system, is basically turned into the equiva-lent of 32 tablespoons of sugar! That's what your body actually gets. You are dumping massive amounts of refined carbohydrates, which turn into the 32 gallons of high-octane jet fuel. Try to envi-sion that instead, of a bagel and a soda, you are shoveling table-spoon after tablespoon of sugar down every single morning. You are not getting any real nutritional value with these kinds of meals. You're just blasting your body's blood sugar through the roof. The only thing you are increasing is your risk for diabetes, hearty dis-ease, and stroke by upwards of 40 percent! Realize that your body's gas tank wasn't designed to handle all this "jet fuel" at one time. It takes in all it can process (only about 10%), then pushes the rest off into fat (about 20%). After that is full, the remainder overflows into

the bloodstream (70%), causing an insulin spill that spikes you up and then crashes you down, starting what I call the "3F Domino Effect". The 3F's are Fast Fluctuations of Fuels that are mostly non-complex carbohydrates. You will find them in fast foods or highy refined, low-fiber foods. Upon eating these foods, your blood sugar (glucose) gets complete-ly out of wack. Your triglycerides (blood fats) spike up three times their normal range. These major shifts with-in your body boost your hormones, fats, enzymes, you r blood pressure and a host of other functions, which cas-cade into reactions that topple over time into Metabolic Syndrome. Over 25% of all Americans have Metabolic Syndrome. If you have a big belly and carry most of your weight around your middle, odds are you suffer from this syn-drome.

By Tim 2 Taylor

Over 25% of all Americans have Metabolic Syndrome. If you have a big belly and carry most of your weight around your middle, odds are you suf-fer from this syndrome.


What is Metabolic Syndrome? It ex-ists when you have a high triglyceride level, combined with a low HDL (high-density lipoprotein cholesterol) level. Mix this with high blood pressure and higher-than-normal fasting blood sugar level, and you've got Metabolic Syndrome. Once you have it, losing weight is virtually impossible…(Get the book to finish this chapter, it's avail-able on the PHM Website or directly at Amazon)

Chapter 5Just one soft drink keeps you fat. I know the exact date that my weight problem began. It was April 23, 1985. What happened on that day started me on my way to becoming the overweight, out-of-shape, unhealthy, morbidly obese man I was at 45 years old? Two words: cola wars. This was the day the NEW version of a cola was introduced to the U.S. mar-ketplace. At the time I weighed 152 pounds, a weight I'd been holding at for around five years. But my story begins with the fact that I cut my baby teeth on a soda bottle. I'm not kidding when I say that my family drank a lot of cola. We drank it by the case, then by the liter. As a kid, I would drink five to seven large glasses everyday. It was a very integrated part of my life - synonymous with waking up, meal times, and going to bed from my child-hood onward. What does this have to do with this new cola and gaining weight? Everything!It's the single most important health factor in this entire book! I believe that no other single food item will have

as dramatic an impact on your overall health and weight loss than what I'm about to share with you. The reason this new cola was new was because of the change of one main ingredient. The regular cane-derived sugar was switched to high fructose corn syrup (HFCS). Why? Because the other cola maker involved in this war had done so earlier and realized huge cost savings over sugar, which had a very positive ef-fect on their bottom line. Also because HFCS is 170 times sweeter than sugar, it sells more soda to kids who naturally like sweeter stuff. Within one month of switching to this new cola, I'd gained an astounding 16 pounds! My belly became large and distended. So much that my co-workers joked that I'd become pregnant. I wrote the sudden weight gain off as a result of stress and getting older. In reality, I now know that the HFCS began the dam-aging effects of Metabolic Syndrome in my body. Over the next 20 years, I gained an unbelievable 109 pounds. Of course, I can't blame all my weight gains on my new cola habit alone. I honestly believe it contributed to my overall weight problems by 85 percent, simply because I couldn't quit drinking this stuff. I would drink an average of 2 liters every day. That's over 2,900 calo-ries a day just from drinking cola! I was totally hooked. Put the soda down and step away from the bottle. I want you to listen to me. REALLY LIS-TEN! If you want to lose weight, STOP DRINKING SODAS TODAY! If you're drinking sodas of any kind, diet or regu-lar, it doesn't matter. You've got to give them up.

I can hear the groans from here. I can hear the words leaving your lips right now – "I can't stop, I've got to have it to get up in the morning, and it keeps me going during the day. It's my one vice – it's my one joy in life." I've heard this from hundreds of people I've counseled on weight loss. If you ask any drug addiction specialist they'll tell you that alcohol-ics, smokers, and drug addicts all say the exact same words when confronted with stopping their addictions. Face it, if you drink more than one eight-ounce serving of any type of soft drink, diet or regular, a day, You Are Addicted…

(Get the book to finish this chapter, it's available on the Proactive Health Magazine.com website or directly at Amazon)


Benefits of Stabilization Exercises

Cover Stories

1 Increases Balance Doing exercises that are unstable increase the body’s abil-ity to recruit and control muscles that bring it into balance. Strengthening the muscles around the joint allow for better control in an exercise. When the body is under control it is easier to master proper form and technique which results in the strengthening of the core musculature. An overall advancement in the level of proprioception is achieved and injury free performance can be maintained.

2 Improves Core Strength When you are balancing in an exercise you are bracing your core and tightening you lower back and abdomen. This bracing technique strengthens your core muscle. Strength-ening your core muscles is very important to reduce lower

back pain and proper alignment. For more core stability, you can use weights with the stabilization exercise or increase the dumbbell weight.

3 Improves Posture When you do stability exercise your posture will improve. Using an unstable surface or balancing on one leg will force your body to use the stabilizing muscles to get into better posture. Once stability is increased the amount of force the body can endure may be increased gradually to produce strength gains. While keeping the skeletal system in align-ment under stress, the muscle is directly targeted with no strain on the joints so the postural positioning of the skeletal frame is reinforced and it becomes easier for the muscles to maintain the body’s natural postural weight.

Susan E. Harmon CPT, ACE Fitness Nutrition Specialist

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There are so many benefits to incorporating stabilization exercises into you

daily exercise routine. These exercises strengthen the stabilizing muscles

around the joint and help you to balance. When you do stabilizing exercises,

you are forcing your muscle to work with the precise amount of force to stay

in balance.

4 Reverse Stability Ball Lunge Stand six to twelve inches in front of the stability ball. Place your other foot on top of the stability ball, extend the leg on the stability ball backwards as you lower your body performing the lunge with your other leg. Lower your body until your front knee has a 90 degree bend. Return to the standing position then repeat this exercise 4 sets of 20. This is a stability exercise for the legs and core.

• Set up - flat, open space, stability ball. Do the exer-cise next to a wall if you need to hold on to something. • Target muscles - Quadriceps, hamstrings gluteus, calves

5 One Leg Dead Lift Hold a 10-15 lb dumbbell in the same side hand as the leg you will actively use for the kickback. As you extend the heel of your foot backward and up until it is level with your hip height, lower your torso and the dumbbell toward the floor until your back is parallel with the floor. Your hip should have a 90 bend. Then, lower your leg to the standing posi-tion as you elevate your torso to the upright position. Do 4 sets of 10 on each leg. This is a balance and stabilization exercise for your legs, gluteus, hamstrings and core.

• Set up - 10-15 lb dumbbell and open space• Target muscles - Quadriceps, hamstrings, gluteus, calves

NASM Essentials of Personal Training Michael A. Clark: 2012 Wolters Klu-wer/ Lippincott Williams and Wilkins


Testofen - Fenugreek Extract Herbal Suppliment

Testofen, a Fenugreek extract, supplied by many vitamin and suppliment companies is a natural herbal testosterone replace-ment type suppliment. As a reviewer, I was reading how men lose or have reduced testosterone production when they get older and having seen many commercials for aging men, I began to do a little research. I was reluctant to spend $35 per month for a testosterone replacement system and a $35 per month gym membership. So, I began to explore the ingredi-ents of the "ageless male" type products.

What I found was a lot of interesting combinations of energy boosting herbs and other ingredients. I did start to notice the word Testofen and Fenugreek Extract so I looked them up. Then, I looked them up on various vitamin and suppliment websites and discovered that they are available as a stand-alone product.

The price for one bottle averages around $14.99 for 300 mg capsules, about a months supply if you take one every day. I began taking them with food to see if I noticed any effect. According to the directions you can take up to two capsules a day. I began talking 1 per day and began to noticeablely enjoy an elevated libido along with uplifting sense of confidence.

Suppliment Reviews

"This product has helped increase my en-ergy, mood, and strength in the gym so that's a good thing, also its been benefi-cial to my libido as well."

- a customer review from the Swanson Website


Make Up’s Hidden Secret: PhthalatesBy Susan E. Harmon

Research has shown that phthalates in cosmetics are harmful to your health. They are commonly found in soaps, lipsticks, body washes, and facial cosmet-ics. Avoid soaps, shampoo’s and cosmetics that contain Phthalates. My theory is less is more, don’t wear make up when you don’t have to and try baby shampoos and soaps which contain less harmful ingredients.

What are phthalates?

According to the CDC, “Phthalates are a group

of chemicals used to make plastics more flexible

and harder to break. Phthalates are used widely in

polyvinyl chloride plastics, which are used to make

products such as plastic packaging film and sheets,

garden hoses, inflatable toys, blood-storage contain-

ers, medical tubing, and some children’s toys.”

Where you can find phhalates?

The Agency for Toxic Substances says, “Research has

found that adult women have higher levels of uri-

nary metabolites than men for those phthalates that

are used in soaps, body washes, shampoos, cosmet-

ics, and similar personal care products.

Side effects of phthalates?

Symptoms: Irritation of the eyes (lacrimation), skin,

nose, throat; headache, dizziness, nausea; possible

polyneuropathy, vestibular dysfunction, pain, numb-

ness, weakness, exhaustion, spasms in arms and

legs, reproductive effects in animals.

http://www.cdc.gov/biomonitoring/phthalates_factsheet.html http://www.atsdr.cdc.gov/phs/phs.asp?id=857&tid=167 http://enhs.umn.edu/current/5103/phth/harmful.html


What About Adult ADHD?Think you might have adult ADHD? Keep reading for 9 possible signs you may have the "inattentive" form of this condition.

Keep in mind that everybody has trouble concentrating or completing unpleasant or complicated tasks every once in a while. But adults with ADHD have these problems to a greater degree, so much so that it negatively affects their work and relationships.

Careless MistakesAdults with ADHD

often have great difficul-ty paying close attention to their work, and they frequently have trouble with mistakes and over-sights. Proofreading or other forms of checking their work is extraordi-narily difficult for many adults with ADHD.

Attention SpanCan't seem to keep

your mind focused on a long, boring activity (such as a meeting)? This is a possible symptom of adult ADHD. Reading slideshows instead of long pages? This might be short attention span.

Poor Listening SkillsAdults with ADHD often have trouble listening atten-

tively to others in conversations, as their minds begin to wander.

Emeritus Assisted Living is now Brookdale

You may be wondering: why should I choose Brookdale? Choosing a senior living community is a big decision. You should know exactly why Brookdale is different, and how this benefits you. With Brookdale, you can expect:

Senior living close to home. We have more than 1,100 communities across the country.

An emphasis on doing the right thing. Even when no one is watching.

News Forum


Pineapple Banana Kale SmoothieServes 2Ingredients1/2 cup coconut milk 2 cups stemmed and chopped kale or spinach 1 1/2 cups chopped pineapple (about 1/4 medium pineapple) 1 ripe banana, chopped

Directions

Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

Smoothie of the Month

proactive health magazine jun/jul 2015 issue

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