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November 2014 Nutrition & Fitness
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November 2014
Nutrition&
Fitness
2 LOUD Magazine • November 2014
Heidi SulpherMake up Artist - Beauty Consultant
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FUTUREFITNESS FOR YOUR
www.sportsand�eld.net
813.948.55002029 Arrowgrass Dr.
Wesley Chapel, 33544
FUTURE
Personal/Performance Training
Group Exercise Classes
Child Care Services
Cardio and Weights
Cross Training
$0 Enrollment FeeSpecial
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In addition to our current youth sports programs, Sasaki Judo and Korean Martial Arts, we have launched brand new classes geared towards keeping your kids active and healthy. Your children will be having fun while working on key aspects of physical fitness, such as cardiovascular endurance, strength, speed, agility, flexibility, balance, and coordination which help them learn specific sports skills and help them grow strong and athletic.
Come by our facility and try your first fitness class for FREE! We are here to help you reach your personal health and fitness goals.
There are major benefits to working out at any age and any stage of life, but one key to success is consistency. Even after long gaps between workout regimens; whether due to injury, illness, or inability to find the time, it is vital to engage in a comprehensive exercise program that includes strength, flexibility, and aerobic training.
A good guideline to follow is the FITT Principle, which addresses frequency, intensity, time, and type of activity. Start integrating regular exercise into your daily routine today! Develop a lifelong commitment to overall health and well-being by achieving optimum fitness goals and improved self-motivation here at Sports & Field. Schedule a free fitness assessment with one of our nationally-certified personal trainers to get you started down the right path towards long-term increased health benefits!
Sports & Field Family Athletic Club of Wesley Chapel offers a variety of custom classes – for every fitness level – that will challenge you to push yourself and have a great time doing it. Every Group Exercise Classes is included in your membership rates and are available everyday. Personal/Performance Training at Sports & Field is the perfect option for the busy individual with a burning desire to “get it done.” Our nationally-certified trainers are equipped and ready to work you out with the safest and most efficient training techniques to derive the maximal amount of benefits in a minimal amount of time. Training sessions are customized to your specific goals and needs! Each personalized training session includes cardiovascular coaching, strength work, and flexibility. We have tons of different package options to help you achieve your dreams!
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SFUTURE
FITNESS FOR YOUR
www.sportsand�eld.net
813.948.55002029 Arrowgrass Dr.
Wesley Chapel, 33544
FUTURE
Personal/Performance Training
Group Exercise Classes
Child Care Services
Cardio and Weights
Cross Training
$0 Enrollment FeeSpecial
Kid Fit Class Program
In addition to our current youth sports programs, Sasaki Judo and Korean Martial Arts, we have launched brand new classes geared towards keeping your kids active and healthy. Your children will be having fun while working on key aspects of physical fitness, such as cardiovascular endurance, strength, speed, agility, flexibility, balance, and coordination which help them learn specific sports skills and help them grow strong and athletic.
Come by our facility and try your first fitness class for FREE! We are here to help you reach your personal health and fitness goals.
There are major benefits to working out at any age and any stage of life, but one key to success is consistency. Even after long gaps between workout regimens; whether due to injury, illness, or inability to find the time, it is vital to engage in a comprehensive exercise program that includes strength, flexibility, and aerobic training.
A good guideline to follow is the FITT Principle, which addresses frequency, intensity, time, and type of activity. Start integrating regular exercise into your daily routine today! Develop a lifelong commitment to overall health and well-being by achieving optimum fitness goals and improved self-motivation here at Sports & Field. Schedule a free fitness assessment with one of our nationally-certified personal trainers to get you started down the right path towards long-term increased health benefits!
Sports & Field Family Athletic Club of Wesley Chapel offers a variety of custom classes – for every fitness level – that will challenge you to push yourself and have a great time doing it. Every Group Exercise Classes is included in your membership rates and are available everyday. Personal/Performance Training at Sports & Field is the perfect option for the busy individual with a burning desire to “get it done.” Our nationally-certified trainers are equipped and ready to work you out with the safest and most efficient training techniques to derive the maximal amount of benefits in a minimal amount of time. Training sessions are customized to your specific goals and needs! Each personalized training session includes cardiovascular coaching, strength work, and flexibility. We have tons of different package options to help you achieve your dreams!
Your Goal, No Matter What, Is Our Priority
4 LOUD Magazine • November 2014
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EmpanadasSweet Pastries
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1708 Bruce B. Downs. Wesley Chapel, Florida 33544
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Wesley Chapel
Ingredients
1/2 pound whole-wheat spaghetti pasta1 clove garlic, minced2 tablespoons extra-virgin olive oil1/2 teaspoon salt, plus more for seasoning1/2 teaspoon freshly ground black pepper, plus more for seasoning1 tablespoon olive oil4 (4-ounce) pieces salmon1/4 cup chopped fresh basil leaves3 tablespoons capers1 lemon, zested2 tablespoons lemon juice2 cups fresh baby spinach leaves
Total time: 20 minPrep: 10 min
Cook: 10 minYield: 4 servings
Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.
Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medi-um-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.
Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve imme-diately.
unk food is food that is calorie-dense and nutrient poor. In recent decades, junk food, fast food and convenience food consumption in the United States have increased dramatically. This trend has occurred concurrently with rising epidemics of numerous chronic diseases and accounts for a long list of reasons why eating junk food is bad.
J
Obesity - Junk food plays a major role in obesity. By the year 2050, the rate of obesity in the U.S. is expected to reach 42 percent, according to researchers at
Harvard University. Obesity increases your risk for cardiovascu-lar disease, diabetes and many other chronic health conditions that can be fatal.
Diabetes - Your insulin levels get higher when you eat processed sugars, like those in soft drinks, white flour and other foods devoid of fiber and nutrients. Eating junk foods throughout the day causes chronically high insulin levels, which eventually prompts your cells to begin to ignore this important hormone, resulting in a condition known as insulin resistance. Ultimately, obesity and Type 2 diabetes may set in.
Depression - Junk food may lead to depression in teenagers and adults. A healthy diet plays a key part in keeping hormone levels stable, while a diet high in junk food falls short of these requirements. Consuming trans fats, saturated fats and processed food is associated with up to 58 percent increase in risk of depression which can lead to more mental illnesses or even suicide.
Nutrient Deficiencies - Processing that removes vitamins, minerals and fiber makes junk foods into the sources of empty calories that nutritionists hate. People who eat a lot of junk foods may develop nutritional deficiencies that lead to low energy, mood swings, sleep disturbance and poor academic achievement, among other health conditions.
Sodium - High sodium levels are a defining characteristic of many junk foods and one of the contributing factors to the over consumption of salt that typifies the Western diet
and contributes to high blood pressure and heart, liver and kidney diseases. The average American eats five to 10 times more salt than the 2,300 milligrams per day recom-mended by the U.S. Dietary Guidelines for Americans. Consider-ing the high rates of high blood pressure among Americans, that level should be even lower -- about 1,500 milligrams per day -- for 70 percent of adults. However, the trend since 1988 shows that fewer people with hypertension adhere to a low-sodium diet now than did then.
As you can see, a cheeseburger and fries is no longer just that. If junk and fast food are eaten in excess, they now go hand in hand with obesity, diabetes, high blood pressure, depression and so many other negative consequences. Before you take a bite of that seemingly tasty snack, remember your health and choose a fuller, longer life over the convenience of junk food.
is the convenienceworth theConsequences?
November 2014 • LOUD Magazine 5
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Please Call for insurance Pre-authorization
The Pharmacy is proud to use PracaSil Plus, a new PCCA compounding base for Scar and Wound treatments. The pictures for scars are referenced from PCCA. Centurion Compounding is a Marketing Group and not the
actual Pharmacy. Compounding Creams are provided based upon the medical need of the individual patient, prepared by licensed pharmacy & the pharmacy does not make any claims of e�cacy or cures as most
Compounding Creams are not FDA approved.
Marisol Galvan
RX Care RepresentativeCell 813-609-2368
unk food is food that is calorie-dense and nutrient poor. In recent decades, junk food, fast food and convenience food consumption in the United States have increased dramatically. This trend has occurred concurrently with rising epidemics of numerous chronic diseases and accounts for a long list of reasons why eating junk food is bad.
J
Obesity - Junk food plays a major role in obesity. By the year 2050, the rate of obesity in the U.S. is expected to reach 42 percent, according to researchers at
Harvard University. Obesity increases your risk for cardiovascu-lar disease, diabetes and many other chronic health conditions that can be fatal.
Diabetes - Your insulin levels get higher when you eat processed sugars, like those in soft drinks, white flour and other foods devoid of fiber and nutrients. Eating junk foods throughout the day causes chronically high insulin levels, which eventually prompts your cells to begin to ignore this important hormone, resulting in a condition known as insulin resistance. Ultimately, obesity and Type 2 diabetes may set in.
Depression - Junk food may lead to depression in teenagers and adults. A healthy diet plays a key part in keeping hormone levels stable, while a diet high in junk food falls short of these requirements. Consuming trans fats, saturated fats and processed food is associated with up to 58 percent increase in risk of depression which can lead to more mental illnesses or even suicide.
Nutrient Deficiencies - Processing that removes vitamins, minerals and fiber makes junk foods into the sources of empty calories that nutritionists hate. People who eat a lot of junk foods may develop nutritional deficiencies that lead to low energy, mood swings, sleep disturbance and poor academic achievement, among other health conditions.
Sodium - High sodium levels are a defining characteristic of many junk foods and one of the contributing factors to the over consumption of salt that typifies the Western diet
and contributes to high blood pressure and heart, liver and kidney diseases. The average American eats five to 10 times more salt than the 2,300 milligrams per day recom-mended by the U.S. Dietary Guidelines for Americans. Consider-ing the high rates of high blood pressure among Americans, that level should be even lower -- about 1,500 milligrams per day -- for 70 percent of adults. However, the trend since 1988 shows that fewer people with hypertension adhere to a low-sodium diet now than did then.
As you can see, a cheeseburger and fries is no longer just that. If junk and fast food are eaten in excess, they now go hand in hand with obesity, diabetes, high blood pressure, depression and so many other negative consequences. Before you take a bite of that seemingly tasty snack, remember your health and choose a fuller, longer life over the convenience of junk food.
is the convenienceworth theConsequences?
6 LOUD Magazine • November 2014
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It’s that time of year again! You can feel a cool crisp in the air, you can taste the pumpkin �avored co�ee, you can see the leaves changing colors. Holiday season is back and this time, it doesn’t have to be followed by weight gain.
ThanksgivingTurkey doesn’t always have to come
with 5 extra pounds
Thanksgiving
Here are some tips to help you enjoy the parties and avoid the guilt!
Make sure to eat before the Thanksgiving dinner party. Have a healthy breakfast, lots of water, a light lunch and no alcohol in order to keep you somewhat full and prevent overeating on fattening turkey, stu�ng, casseroles, etc.
Avoid the skin of the turkey. The meat boosts your metabolism and helps burn calories quickly, however the skin is pure fat.
Choose complex carbohydrates like potatoes, green beans, wheat, etc. rather than “re�ned” foods like white sugar, bread and pasta.
Slow down! Your brain takes about twenty minutes to comprehend when you are full. A helpful hint to use is after the food is in your mouth, put the fork down, chew 5-7 times and then continue.
Some good vitamin supplements to take during the holiday season are B-Complex Vitamins. Others include Choline, Fish Oils and L-Glutamine. Some bene�cial herbs for your meals are ginseng, cayenne, pepper, cinnamon, black pepper, and mustard.
Join the clean up crew! This will help you move around and avoid the couch. Also, during halftime of the football game go outside and play a game of catch.
Remember that you have three days to burn o� those calories. Eat healthy Friday, Saturday and Sunday and power walk 45 minutes each day.
With these tools, you’ll become a master of healthy holiday eating in no time.
Happy Thanksgiving, everyone!
Dr. Omar Inaty
November 2014 • LOUD Magazine 7
events Nov. 2 Conga Caliente 2014
Nov. 17-20 Flicks and Food Trucks
Nov. 8 David Cook
Nov. 2 Diavolo Dance Theatre
Nov. 22 Insane Inflatable 5K
11am - 6 pm4810 North Himes Tampa, Fl 33614FREE Admission
7:30 pmCapitol Theatre
405 Cleveland St.Clearwater, Fl 33755
8:00 pmDavid A. Straz, Jr. Center for the
Performing Arts1010 N W.C. MacInnes Place
Tampa, FL 33602
6 pm - 10 pm1208 E Kennedy Blvd
Tampa, Fl 33602
9 am - 1 pmFlorida State Fairgrounds
4800 US Hwy 301 NTampa, FL 33610
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