March '10 Issue Tampa Bay Wellness

Volume XXV Issue 3 • FREE

Building & Maintaining

Muscle

H e a l t 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

nutrition FroM tHe Ground up:an interview with Sarah Krieger, MPH, Rd, ld

fReSH -vS canned -vS fRozen foodS

5 StageS of cHanging you

taKe an eMotional eateR Quiz - Pg 3

2 November 2009 • Tampa Bay Wellness2 November 2009 • Tampa Bay Wellness

THE FUTURE OF MENTAL HEALTHTAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESSNot long ago, Peter Hannouche suffered

from crippling anxiety. His panic attacks were so severe they left him drained, struggling with depression and too frustrated to function.

“I’m old school,” Peter says, when asked why he waited so long to seek help. “I figured I would muscle my way through it, but it got to a point when I couldn’t take being miserable anymore.”

Then he consulted Dr. William A. Lambos, the director of clinical assessment at CNS Wellness, who started Peter on a cutting-edge treatment plan—one that didn’t involve a single pill. CNS Wellness is a group of psychologists, mental health and rehabilitation professionals who treat disorders such as anxiety, depression, ADD, migraines, autism, epilepsy and learning disorders with medication-free methods.

The first step in Peter’s treatment was brain mapping, the process of measuring brain activity to determine which areas of Peter’s brain did not match the activity observed in high-functioning brains. Based on his findings, Dr. Lambos customized a series of sessions

designed to stimulate and re-train these areas. Twelve weeks later, a new set of maps showed his brain function had normalized, and “it changed my life,” Peter says. “I’m a new person.”

Peter was so impressed with his results that he bought the company and now serves as director of growth and development at CNS, making it his personal and professional mission to help people like him take back their lives. “This isn’t a quick fix or magic potion,” he says, “but it targets the underlying source of the problem, instead of just medicating the symptoms, and the only side effect is joy.”

Treating Autism, ADD, Anxiety, Depression,

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(813) 235-4270www.CNS-Wellness.com

12 Weeks To A Permanently Happier,

Healthy You

Peter Hannouche (left) suffered from severe anxiety until Dr. William Lambos (right) helped cure him using state-of-the-art technology.











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Healthy You












Available




Healthy You

Peter Hannouche (left) suffered from severe anxiety until Dr. William Lambos (right) helped cure him using state-of-the-art technology.THE FUTURE OF MENTAL HEALTH

TAKE YOUR LIFE BACK WITH MEDICATION-FREE WELLNESSNot long ago, Peter Hannouche suffered










Available




Healthy You












Available




Healthy You












Available




Healthy You


Tampa Bay Wellness • March 2010 3www.tampabaywellness.com











Available




Healthy You


Call 727-744-7194

If you relate to any of the above...

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:

How to lose weight in the coming year without crashdieting! Andrea Crouch of The Hungry Heart explains how.

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.

Andrea Crouch

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.

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.

Sure enough, I’d lose weight, but then I’d start

www.tampabaywellness.com

6 march 2010 • Tampa Bay Wellness www.tampabaywellness.com

© 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.

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 pub-lisher 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.

Tampa Bay Wellness | March 2010

add a pinch

2826

22

ingredients Features

16 intervieW Nutrition from the Ground Up

An Interview with Sarah Krieger, MPH, RD, LD

Fitness22 Keys to Building & Maintaining Muscle

23 How To Choose The Proper Bicycle

24 How to Find Time for Cycling

nutrition26 Using Food Therapy to Look & Feel Radiant

28 Keys To Healthy Eating

29 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

Yes, you can!


Letter From the editor

1936 Bruce B. Downs Blvd., #340. Wesley Chapel, FL 33544 (813) 991-0323 • www.tampabaywellness.com

For advertisinG inForMationSend email to: [email protected]

or call 813-991-0323

PublishersKeith & Cindi Matter

[email protected]

editorAngela Eward-Mangione

[email protected]

P u b l i s h e d s i n c e 1 9 8 6

Dear Readers,

March is national nutrition month. Thus, we seek to inform and

inspire you with articles, inter-views, and news about nutrition.

Please read our interview with Sarah Krieger, MPH, RD, LD/N. Sarah is a registered, licensed di-etitian/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 lat-est information on breakthroughs in medicine, fitness, and motiva-tion. 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

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 E D I T O r

art director Phil Ransdell

[email protected]

account managerRichard Olmstead

[email protected]

Pick uP a Free coPyeveRy month at

one of these fine locations.

or hundreds of other

locations all around

the Bay area!


Local News

(813)-854-191910933 Countryway Blvd., TampaPeter J. Walton, M.D.

We Will help you look and feel great!

Medically Supervised Weight loss

We Will Help YouMaintain a

Healthy Lifestyle!

Each Visit Is WithThe Physician

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local psycHoloGists release neW BooK

drs. 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 im-perative 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 exam-ple, 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 psy-chological research with decades of clinical practice. It also aims to deliver its wisdom in an accessible and practi-cal 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 ama-zon.com, www.bn.com (Barnes & Noble), or by visiting the author’s web-sites: www.srqshrink.com and www.drshinitzky.com


Natural Health & Wellness Group Formed In South TampaFeb 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 ad-dress 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 Con-sultations 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

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 Mas-sage 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 focus-ing 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/SouthTam-paNaturalHealthAndWellness/

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in 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 Ad-ministration, 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 Flori-da 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-

tion for all of East Hillsborough County. Rehab After Work & Rehab After School has 20 loca-tions 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 pre-vention groups.

Certified Addictions Professional and DOT Quali-fied 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 treat-ment 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 Hills-borough County.

Jay Willner, MD is proud to announce the open-ing 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 high-powered breakthrough in laser liposuction. 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. 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. 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-of-the-art facility at www.zehraclinic.com.

aDult & aDolescent suBstance aBuse treatMent

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ZeHra clinicopens in taMpa Bay

the studies of yoga open new Doors to intimacy

in 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.

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 op-posed 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 pos-sibilities of intimacy in relationships.

John Gianoli, MD and Val Spies (yoga teacher and director of the Lotus room Studios) have combined scientific stud-ies of the dynamics of relationships with the ancient studies of Tantric Yoga into an exhilarating and intimate getaway for couples.

Their upcoming retreat takes place in Muir Woods, california. Guests will enjoy the romantic accommodations of the Mountain home Inn, intimacy work-shops, and outdoor activities amidst the breathtaking views of Muir Woods and the San Francisco Bay.

For more information, visit www.yoga-lotusroom.com at the “Yoga retreats” page or call 813-956-3506.


Dr R.miles mD, Do


First Lady Michelle Obama’s “Let’s Move” initiative aims to improve

school nutrition programs, help par-ents get a better handle on choosing healthful foods for their families, bolster school- and community-based opportu-nities 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 Guide-lines 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 col-laboration Obama has in mind. rather than having government dictate all the specifics, her program calls for bring-ing 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 an-nouncement, 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 as-sociation’s on board. But it’s better still to see that Nickelodeon has pledged to lend a hand.

- Jennifer LaRue Huget, The Washington Post

wellness news

drinking milk during pregnancy may help reduce your baby’s chances of develop-ing 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 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.

“The risk of MS among daughters whose moth-ers consumed four glasses of milk per day was 56 percent lower than daughters whose moth-ers 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 vi-tamin 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 ex-posure to sunlight are the most important sources of vitamin D.

- Newswise

For 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 recon-stitute by soaking or by simmering. It has a wonderful nutty flavor and a light texture.

The New York Times

MicHelle oBaMa LaUNchES PLaN TO FIGhT

obesitY

a NEW WaY TO GET YOUr GraINS

drinKinG MilK durinG preGnancy May loWer risK oF Ms


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“A sound mind and a healthy body are the two best assets a person can invest in, and strive to have their whole life.”


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 ef-fective 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?

9. are you aware of each of the medications that i am taking? can they adversely inter-act with the medications you are prescrib-ing for me?

10. should we monitor for side effects of the medications that you are prescribing or for their interactions with other medica-tions 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-prescrip-tion 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

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many clinicians believe that de-pression 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 masquer-ade 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.”

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, atten-tion, 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, con-centration, memory and executive function.

- Newswise

Depression & Lack of concentration

Do Not Necessarily Go Together


national nutrition month® is a nutrition edu-

cation and information campaign created an-

nually in march by the american Dietetic asso-

ciation. the campaign focuses attention on the

importance of making informed food choices

and developing sound eating and physical

activity habits. the theme for the 2010 na-

tional nutrition month® is “nutrition from the

Ground up.” Please join us this month for an

interview with sarah krieger, who is a spokes-

person for the aDa. sarah’s areas of expertise

are children’s nutrition, family nutrition, food

preparation and meal planning, food safety,

and nutrition education for consumers. she

currently works as a clinical pediatric dietitian

at all children’s hospital in st. Petersburg.

nutritionF r O M T h E G r O U N D U P

An interview with sarah Krieger, MPh, Rd, ld


additionally,

sarah is the

lead instruc-

tor at the hos-

pital for its

F i t4a l lK ids

weight man-

agement and

fitness families

program. the

program targets pre-teens and teenagers.

sarah and a team of physicians at the uni-

versity 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

is the first of its kind.

sarah also has extensive experience in food-

service as the owner of Dining cents, a nutri-

tion consulting and personal chef business.

she serves as the lead dietitian for a healthy

start coalition nutri-

tion education grant.

she is a graduate of

central michigan uni-

versity and the univer-

sity 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 se-lected? What are some of its basic tenets and prin-ciples?

2010 Nutrition from the Ground Up is a nice re-minder 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

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 sustain-able, whether it’s produce, dairy, agriculture; getting

back to your local roots and those food groups; and getting reconnected with those.

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

“WHen it coMes to nutrition,

start WitH tHe Basics.”


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 child-bearing 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 choles-terol, 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

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 deci-sions 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 com-mitment to help address the problem of childhood obesity by creating a program called Fit4Allkids, Weight Management & Fitness for Families. A task force of pe-diatric physicians, dietitians, physical thera-pists, 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 in-dividual goals for weight loss/weight man-agement and physical activity.

Fit4Allkids participants accomplish the fol-lowing 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 pro-gram would be best for your family.

Schedule your first appointment with your doctor or orientation session (if you are go-ing to participate in the group program).

Make a commitment to complete the pro-gram 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



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 Associa-tion. When everyone is on the same page—like if anyone has an event—

there is more power, information, and assistance from people in getting the message out and giving them re-sources 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 Pinel-las, 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 adathe american Dietetic asso-ciation is the world’s largest organization of food and nu-trition professionals. aDa is committed to improving the nation’s health and advanc-ing 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.



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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 mi-cro-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 ac-complished 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 mi-cro-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 BuilDinGAs 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 (ex-cluding 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 work-out. 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.

everyone talks about toning, shaping, putting on muscle and getting stronger these days; all the latter have everything to do with one fac-

tor: building muscle.

The muscle building process is relatively simple to un-derstand. 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

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

Fitness

Building & Maintaining

Muscle

alex PoPtodorov


there 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.

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 moun-tain bike are knobby and wide for more shock sup-port. 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 physi-cal 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 rid-ing 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

HoW to cHoose tHe proper Bicycle By Jeff Slokum

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.

The missing components here are rest and recupera-tion. 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 work-outs 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 com-position 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 pro-cess. 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 recu-perate.

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 experi-ence in the health and fitness industry. his clien-tele includes mainstream public looking to get fit and healthy to competitive athletes looking to im-prove 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 research-ing 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 [email protected] or 813-943-8069alex

PoPtodorov


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Fitness

We 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.

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 maxi-mum use of time-budgeting techniques.

Here’s where to look for time slots that can accom-modate 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.

cOMMUTING LOGISTIcS Use a small backpack to carry clothes, lunch and papers. A waist strap helps eliminate swaying and bouncing as you ride.

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 arrange-ment fits your situation.

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 sys-tems 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.

hOW TO FIND TIME FOr cyclinG


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march 7tour de cure 2010ft. Desoto [email protected]

march 13global 5k cross coun-try run, 1-milerBay life church, [email protected]

march 13squiggy classic ad-venture raceflatwoods trails, Wil-derness Parkswww.squiggyclassic.org

march 13Wildman 5 triath-lon [email protected]

march 14trout creek trail run, 15k, 5ktrout creek Park, thonotosassawww.tampatraces.com/troutcreek

march 20climb tampaBank of america Plazawww.mrsnv.com/evt/home.jsp?id=2622

march 21Florida’s beach halfathonfort De soto Park, st. Petersburgwww.flRoadRaces.com

aPril 32010 guppy’s gulf-side gallop 5k run & 1 mile Fun Walkindian Rocks Beach county Park, 1700 Gulf Blvdwww.irbhome.com

aPril 10escape from Fort desoto triathlonfort Desoto, st. Petersburgwww.escapefrom-fordesoto.com

aPril 10urban dare tampa 2010four Green fieldswww.urbandare.com

aPril 13run for epilepsy 5k-1-mileruniversity of south florida, tampawww.epilepsyservices.com

aPril 24st. anthony’s meek & mighty triathlonnorth shore Poolwww.satriathlon.com

aPril 25st. anthony’s triathlonwww.satriathlon.com

maY 1talon adventure runalafia River state Park, alafiawww.talonrace.com

maY 8muddy buddy orlandowww.muddybuddy.com

maY 15Florida interna-tional triathlonsarasotawww.sarasotastorm.org

maY 2325th annual madeira beach mad dogs triathlonmadeira Beachmadbeachtriathlon.com

Fitness events

send race and sporting event information to angela eward-mangione

at [email protected] at least one to two months prior to the event.

w w w. t a m p a b a y r u n . c o m


Nutrition

let’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 aes-thetic 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 reac-tion 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.

OK, so what are these foreign particles/poisons?

alcohol, cigarette smoke

Processed foods, sugar

chemicals – (synthetic pesticides, petroleum products, heavy metals, etc.)

saturated fat

too much sun exposure

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, Rasp-berries

Plums, oranges

Red grapes, cherries

kiwifruit

Green leafy: kale, spinach, collard greens

sprouts: Brussel and alfalfa

Beets, Red Bell Peppers

onions, eggplant

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,

usinG Food tHerapy tolooK & FeelradiantBy Natalie Maddox, DOM, aP


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. [email protected], www.palmwellnesscenter.com

hyperpigmentation, red/blotchy skin androsacea. Yang nature problems appear as pale skin, swollen face/eyes, sagging skin of the neck/eyelids and-clogged 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) – Im-proves sagging skin, reduces swelling.

black sesame seeds (hei Zhi ma) – Treats dry skin, addresses fine lines around eyes.

cardamom (bai dou kou) – Im-proves skin tone and clears congested pores.

chrysanthemum (Ju hua) – Im-proves fine lines around eyes.

mung beans (lu dou) – Treats hy-perpigmentation, oily skin, decreases swelling.

shitake mushrooms (xiang gu) – Addresses dry skin, treats wrinkles.

Wolfberries (gou Qi Zi) – Im-proves 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.

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 imple-ment 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

Top L to r: Star anise, Shitake MushroomsBottom Lto r: azuki Beans, cardamom & red mung beans


Nutrition

Keys to HealtHy eatinGit’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 dra-matic to make a difference.”

Smithson suggests ways to improve your nutrition from the ground up:

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 commu-nity-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 commu-nity 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 em-phasizes 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.


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FresH, cannedor FroZen?

When 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-for-you foods that can be enjoyed at any time.

Fresh, canned or frozen, Ximena Jimenez offers ideas for getting the most from your fruits and veg-etables, 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,’ ‘unsweet-ened’ 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 descrip-tions 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 perish-able 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.”

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 un-sweetened varieties, so make sure to check the label and choose unsweet-ened 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.

DRieD fRuits:

pick the plain. “Dried fruit con-tains 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

When 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 Psycholo-gist Dr. Jean Kristeller, a professor at Indiana State University, whose work was featured in the February

2009 issue of Time Maga-zine. 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 stud-ied through grants from the National Institute of Mental Health at the Uni-versity of Indiana, Duke

University, and the University of Pennsylvania. The research demonstrates that mindful-ness meditation can help in-dividuals self-regulate eating

behavior, lose weight, and maintain their results.

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 experienc-ing it. When we sacrifice what our food has to offer for the temporary satisfaction of eating, the food we

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 emotion-ally 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 ap-preciating 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

change 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. Com-pulsive 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.

Change requires each of us to know where we stand as far as our readiness to change. Prochaska and DiCle-mente 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.

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. Con-sider what rewards you are currently getting from the negative behavior. Adjust what behaviors you are will-ing 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 prac-tice 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

staGes oF cHanGe

By Dr. harold Shinitzky

tHe

dR. diego is among a handful of profession-als 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

MindFul eatinG For WeiGHt loss


MarcH 1-7HERBAL MEDICINE-MAKING WORKSHOP Join local herbalist Deserie Valloreo for a 3-hour hands-on workshop on making your own herbal medicine. Receive a step-by-step 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 Acupunc-ture & Herbal Therapies, 901 Central Ave, St Petersburg.

NATURAL SOLUTIONS FOR ALLEVI-ATING PAIN & INFLAMMATION Learn natural ways to resolve pain and inflam-mation. 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.

SUPER SAVING SALE DAYS 10% OFF ev-erything 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. 727-443-6703, www.naturesfoodpatch.com

LIVING THE SPIRALTM Holistic Life Bal-ance 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, build-ing 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 [email protected] or call Nature Spirit at (727) 581-8031.

MarcH 8-14CLASS 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 informa-tive. 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

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. Re-ceive 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.

BODY CARE DISCOUNT DAY 15% OFF all Body Care (Except those already dis-counted). Tues, March 9, All Day. Nature’s Food Patch, 1225 Cleveland St., Clearwater. 727-443-6703, www.naturesfoodpatch.com

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 partner-ship by HerbalWise and A Therapy Above at 1590 Seminole Blvd. Largo. RSVP 727 - 518 – 2268. $5-$10 suggested donation.

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 intel-ligently integrates Hatha, Raja, Karma, Bhakti, Jnana and Nada Yoga to purify and harmonize all aspects of the human personal-ity. 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, Ma-deira Beach FL.

MarcH calendar

Register at: www.yogalotusroom.comThe Lotus Pond • 6201 Lynn Rd., Tampa, 33625 • 813-956-3506

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.

May 5 - 9, 2010 Explore the inner landscape of intimacy through modern science and ancient tantric techniques.


MarcH calendar MarcH calendarMarcH 15-21MAKING HERBAL PRODUCTS FOR MAS-SAGE (3CEU). Learn how to create and ap-ply 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 727-384-HERB. Workshop to be held at Acupuncture & Herbal Therapies, 901 Central Ave, St Pe-tersburg. 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 as-sist 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. 727-443-6703, www.naturesfoodpatch.com

NATURAL SOLUTIONS FOR BACK PAIN Gain an understanding of the alternative treatments for back pain. This informative session will walk you through natural solu-tions for addressing this common chronic condition. Thurs, March 18, 6-8:30pm. This FREE event is offered in partnership by Herb-alWise and Massage Redefined, LLC. 3420 South Dale Mabry, Tampa. RSVP today! 813-831-9420 or visit www.massageredefined.com.

HEALTH & WELLNESS FAIR Some-thing for everyone! Invite Your Family, Friends, Business Associates & Neighbors. Health awareness, lifestyle information, screenings, resources & more to promote healthy living! EXHIBITORS/SCREEN-INGS INCLUDE: L ive B lood Ce l l Analysis, Cardiovascular Screening Body Fat Analysis, Yoga and Qigong Demonstrations, Chiropractic and Pos-t u r a l S c r e e n i n g , C h a i r M a s s a g e Natural Skin Care Products and Skin Analy-sis, 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 TRAIN-ING 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 813-854-5400 for more information, or visit http://www.wendyfit.com/Workshops.aspx

MarcH 22-28THE 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 docu-mented 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.

METANOIA: A NEW WAY OF THIKING A presentation by Wisdom Through Action – A Fourth Way School for the 21st Cen-tury. 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.wis-domthroughaction.org

NATURAL SOLUTIONS FOR RELIEV-ING 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, 6-7:30pm. 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.

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 Breath Work Rapid Trauma Resolution

ENERGY & HOLISTIC PSYCHOTHERAPY

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Gentle Guidance Through the Healing Journey Transforming Into

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Lois A. Miller, L.C.S.W., PA

238 e. Davis Blvd., Suite 302 - tampa, fl 33606

Call (813) 258-3906

http://therapist.psychologytoday.com43613LIC # SW0001738


sundaysWISDOM THROUGH ACTION A Fourth Way School for the 21st Century. Based on the teachings of Gurdjieff and Ouspen-sky. Now accepting new students. Var-ious Tampa and St. Pete area locations. 1 -2pm. (888 ) 889 -9588 o r www.w i s d o m t h r o u g h a c t i o n . o r g

MondaysALZHEIMER’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.

Mondays & WednesdaysYOGA 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.

tuesdaysFREE 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.

tuesdays & tHursdaysYOGA 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, 727-823-8743; www.balanceandbliss.com

Wednesdays CANCER PATIENT’S HOPE Group for pa-tients 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.

NEW MOMS: New Mom’s Support Group of-fers 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.

tHursdaysBREAST 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.

saturdaysSUBSTANCE 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

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 appoint-ment, call 727-816-1100.

HIV TESTING: Anonymous testing for HIV is $20 at the Pasco County Health Depart-ment, 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 [email protected]

SELF CARE AND LONGEVITY CLASS A Therapy Above Natural Medicine Center, 1590 Seminole Blvd., Largo. 727-518-2268.

call For scHedule NATURAL HEALTH & WELLNESS GROUP formed in South Tampa. The first meeting will focus on back pain. Future meetings will fo-cus on natural solutions to daily health issues. FMI, visit http://www.meetup.com/SouthTam-paNaturalHealthAndWellness/

MarcH calendar

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MarcH calendar

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Crossword by Myles Mellor

1 2 3 4 5 6 7

8

9 10 11

12

13 14 15 16 17

18 19

20 21 22 23

24

25 26 27 28 29

30 31

32 33 34 35

36 37

38 39

Across

Dental problem1Vitamin C filled fruit4Sheep shout8Vertebra type9Nervous ____11Baby protection12Complaint13Spine base16Chemical suffix18Radio wave20Brazil is one21Healthy leafy food22Freudian concept24Organ givers25Kind of acid27Drivers licenses, e.g.30Shot in the arm?32One of the three main founders of microbiology

34

Down

Spinal ____1Vitality2Peppermint is one variety3Retreat4Sunglasses brand5Not chemical6Kind of beetle7Breakfast staple10The original solution to scurvy14Short fibers that connect the cell bodies of neurons

15

Health care support17Consumed19Time long past20Suitable23Like some mushrooms24West coast town initials26Problem28Rhubarb29

Crossword

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classiFieds

across 1 Dental problem

4 vitamin c filled fruit

8 sheep shout

9 vertebra type

11 nervous ____

12 Baby protection

13 complaint

16 spine base

18 chemical suffix

20 Radio wave

21 Brazil is one

22 healthy leafy food

24 freudian concept

25 organ givers

27 kind of acid

30 Drivers licenses, e.g.

32 shot in the arm?

34 one of the three main founders of microbiology

36 Part of some e-mail addresses

37 operate

38 lessens the stress

39 aspirations

doWn 1 spinal ____

2 vitality

3 Peppermint is one variety

4 Retreat

5 sunglasses brand

6 not chemical

7 kind of beetle

10 Breakfast staple

14 the original solu-tion to scurvy

15 short fibers that connect the cell bodies of neurons

17 health care support

19 consumed

20 time long past

23 suitable

24 like some mushrooms

26 West coast town initials

28 Problem

29 Rhubarb

31 tater

33 Photo ___

35 ship intro

TO PLacE YOUr aD

IN TaMPa BaY WELLNESS

TODaY!caLL

813-991-0323

this month’s answers.


“the Balance to health is to know thyself...understand the Dynamics of your Body.”acuPunctuRe anD oRiental meDicine

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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

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Dr. Jonathan Bromboz is Member of In-ternational Academy of Oral Medicine and Toxicology (IAOMT), Holistic Den-tal Association, Mercury Free Dentistry and the American Academy of Cosmetic Dentistry. Dr. Bromboz is Accredited by International Academy of Oral Medicine and Toxicology for the proper replace-ment of mercury fillings.

March '10 Issue Tampa Bay Wellness

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