2016 MARCH ISSUE MAX SPORTS & FITNESS MAGAZINE

8/20/2019 2016 MARCH ISSUE MAX SPORTS & FITNESS MAGAZINE

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2. There are two predominant families of bacteria:

Firmicutes – generally found in

excess in the guts of obese humans.

Bacteroidetes – generally found in

excess in the guts of lean humans.

3. Probiotics are actual bacteria: You can ingest “good” bacteria in the

form of probiotics. These can be found

in cultured and fermented foods andprobiotic supplements. Getting them

is only half the battle. They must be

properly fed to remain healthy. Enter

prebiotics.

4. Prebiotics are the food that feed your bacteria: Dietary beris the key to feeding Bacteroidetes,

which cannot be found in probiotic

supplements.

5. All fiber is not created equal! Fiber is a carbohydrate found in plant

foods that the human body cannotdigest. Fiber contributes no calories

or food energy, so really you can't eat

too much of it! By denition, prebiotic

ber is ber that does not get digested

in the stomach or the upper intestine

and remains available for health

providing properties by the time it

reaches the colon. The human body

does not digest it, but your friendly little

microbes feast upon it!

Ok, so you’ve just been given the

CliffsNotes on your gut microbiome. So,

what now? How can you even knowif your gut microbiome is healthy?

Well, this is where the power of poop

comes in! We live in a glorious time

of advanced technologies that have

allowed us to explore the human body

in ways we never previously thought

possible.

Scientists have developed techniques

that allow them to identify the specic

strains of bacteria found in your unique

gut microbiome by analyzing fecal

samples. Not only is this possible, it’s

also readily available to the public ata very affordable price! Companies

like uBiota, UBiome, and American

Gut (actually a research project) offer

analysis of your poop for $100 or less.

Personally, I went with “uBiome,”

and the entire process could not have

been more painless. Simply visit Biome.

com and order a “Gut Kit.” A one-

time purchase is $89 and your kit

will be shipped to your doorstep. The

kit includes detailed, yet very simple

instructions for collecting a very small

sample of your fecal matter. Trust me,the process is not nearly as unpleasant

as you may be picturing. Just follow the

instructions and mail your sample back

to uBiome. In a few weeks time, you

will get the results from your sample

and can begin exploring all of the

bacteria found in your microbiome!

Once you receive your results, the

real genius of uBiome is revealed.

Their interactive dashboard allows you

to not only explore the types of bacteria

found in your gut, it also educates

you on the specic functions of eachstrain. You can even compare your

results with a huge population of others

who have used uBiome in the past.

Not only do you need probiotics, but you need to get prebiotics in your system, too. Good sources include raw

asparagus, Jerusalem artichokes, garlic, bananas, raw and cooked onions, and legumes.

My diet, while it changes daily

based on my physical output and

training schedule, would most closely

resemble The Paleo Diet. For that

reason, I have a pretty healthy ratio

of Frimicutes vs. Bacteroidetes in my

microbiome. That being said, thanks

to my Eastern European genetics, I

have always stored a small amount of

excess fat in my lower abdominals. At29 years old, I had pretty much just

accepted that this would always be

the case. But after my experience with

uBiome, I had the feeling that maybe

I had inadvertently stumbled upon the

secret to solving my problem once and

for all: my Bacteroidetes!

Some research has shown that obese

humans tend to have a gut microbiome

that is dominated by Firmicutes and is

decient in Bacteroidetes. This could be

the reason why so many obese people

often fail when trying to lose weightwith “fad” diets. If they do not x their

unhealthy microbiome, they will not see

the results they desire in the long-term

from any diet.

On the ip side, lean humans tend

to have a gut microbiome that is

dominated by Bacteroidetes and far less

Firmicutes. Think about it: we all have

that one friend who could literally eat

cheeseburgers all day and still maintain

an effortless six-pack. It is my personal

belief that Bacteroidetes are the key

factor that allows those people to staylean.

So what does all of this mean? The

bad news is that the typical Western


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Eating fermented foods like sauerkraut, kimchi, and kombucha can help flatten your tummy and get your gutmicrobiome back in good running condition.

Diet is horrible for the health of your

gut microbiome. The average American

does not get anywhere near the amount

of prebiotic ber they need to help

Bacteroidetes ourish. The good news is

that you can implement simple dietary

changes today and begin to change theratio of your gut microbiome in as little

as 48 hours! Just with the information

provided in this article, you can work

towards changing your gut microbiome

for the better. Here’s how:

Eat fermented foods daily:■Sauerkraut – I like to mix a couple

of tablespoons into scrambled eggs.

Delicious!

■Kimchi

■Kombucha – You can also explore

the process of making your own

Kombucha at home!

Eat more prebiotic fiber:■Jerusalem Artichoke (also available

in capsule form on Amazon.com)

■Leeks: Sautee lightly in a skillet with

a bit of grass-fed butter for a delicious

addition to almost any meal!

■Resistant Starches – such aspotato starch (up to 1 Tbs per day)

Eat more healthy fats:■Grass-fed Butter/Coconut Oil –

Cook your meals in either of these

■Wild-Caught Salmon (Also consider

an Omega-3 supplement)

■ Avocados

■Cold-pressed olive oil

That’s it. Seriously, it’s that simple.

As I studied the results of my gut kit,

I realized that while my own microbiome

seemed to be pretty healthy, I still

had slightly more Firmicutes than I did

Bacteroidetes. I set out to see what

would happen to my body composition,

namely my body fat percentage, if I

implemented specic dietary changes

in hopes of tipping the scale in favor of

Bacteroidetes.

It’s an unscientic study for sure, andwhile there are a number of factors that

could be contributing, the introduction

of fermented foods and large quantities

of prebiotic ber to my daily diet has

produced results in my physique. My

lower abs are more dened and I shed

a grand total of 3 percent body fat in a

matter of weeks! In all of my years of

training, I have never experienced such

drastic results in such a short period of

time. So Bacteroidetes are my new best

friends and I intend to keep feeding

them well.MS&F


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› ›

› ›

››■30SECOND BUNNY HOPS OVER BENCH

Grab the bench and stand to one side. Your weight

should be in your upper body as you push from the

floor and hop over to the other side of the bench.

A good substitution for these would be mountainclimbers.

■30SECOND

SINGLE LEG SQUAT

Put your right foot

backwards onto the

bench in an elevated

position. All of your

weight should be on

your front leg. Sink into

that leg as if you were

performing a squat. Do

not let your knee go

past your toes. Make it

more difficult by holding

dumbbells. Do 30

seconds for each leg.

■30

SECOND

SQUAT AND

PRESS

Standing next to

the bench, hold

two dumbbells.

Squat down

parallel to

the floor, with

dumbbells at

shoulder level.

When you

stand, press

the dumbbells

overhead in one

movement.


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MAX FITNESS

Feeling in a Rut? Six Signs You Are Doing

Better Than You Think!BY LINDA HEPLER, BSN, RN

some people, progress is getting to the

gym twice in a week or even getting out

of bed in the morning! I believe that

progress needs to be evaluated based

on small goals and large goals, and

should be determined by the individual

person, not what society expects us to

be doing.”

Not sure what to credit yourself for?

Here are some signs that you may be

doing better than you think you are:

1. You can appreciate what you

have. Maybe it’s not perfect, but if

you have the basics – food, shelter,

clothing, and a job – and you’re able to

count yourself lucky. “It’s a great place

to start,” said Chicago-based licensed

clinical professional counselor and

author of Stress in the Modern World ,

Serena Wadhwa, Psy.D. “When we see

where our starting mark is, it may go a

long way in recognizing how the rest of

the journey may be,” she explained.

YOU JUST returned from girls

(or guys) night out and you can’t

help but compare your own life –

unfavorably – to that of your friends.

Here you are, 30-something,

unmarried (with no prospects on

the horizon), still living in a cramped

apartment, and working a job that

leaves you less than thrilled. Sound

familiar?

It’s not uncommon by the time

you reach your 30s to focus on what

you haven’t achieved. But instead of

measuring yourself against what others

have accomplished, it may be healthier

to reect upon your own life, and to

take credit for the progress – however

small and inconsequential it seems –

that you’ve made along the way.

“Progress can be dened in many ways,”

said Stacy Kaiser, Live Happy Editor at

Large and licensed psychotherapist. “For

If you think that being grateful for

the small things rather than focusing

on what you don’t have is “settling,”

there’s another perspective to consider,

according to Dr. Wadhwa: “Settling is

giving up, losing faith,” she said. And

you don’t have to lose faith that you can

better your circumstances in order to

appreciate what you have right now.

2. You take responsibility for your

life. Taking responsibility for your

life is more than having a job and

supporting yourself. It means that even

if you’ve had horrible experiences,

whether as a child or an adult – and

who hasn’t? – you know that you can

choose to move forward from them

and to create a better future. “I always

say that you’re the only person that is

around you 365 days a year, 24 hours

a day,” said Kaiser. “This means that

there is only one person that you can

count on on a regular basis to truly

MENTALLY FIT


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MAX IMAGE

The Fit Guy's Beach Must-HavesYou'd rather be up and out, doing—living—rather than binge watching anything. So when we thought about what

you should pack for the beach, we kept it full of action. Except for that hammock. After all, you'll want to take atleast some time to relax. It is the beach, you know.

Thrw Soe Shade Protect your eyes and look effortlessly cool in TOM FORDRICK AVIATOR POLARIZED SUNGLASSES. $450,

TomFord.com

Ice Dwn Keep your drinks and nutritious snacks cold all day with theworld-renowned insulating power of a YETI COOLER .

$249, YetiCoolers.com.

Keep UV Rays at Bay The NEUTROGENA BEACH DEFENSE

STICK packs a powerful UV-blockingpunch, all while being water and sweatproof. $10, Target.com

Be a Gamer Get that t body moving with KAN JAM, the portablefrisbee golf game great for beach parties. $39.99,BedBathAndBeyond.com

ReallyRelax Forget sandy towels.

When it's time foryou to relax, kickback in the KIJARO

ALL IN ONE

HAMMOCK . It

even has a rotatingcanopy! $119.42,Amazon.com

CarefreeTunes Rock the day away without

worry when you use thePYLE SOUND BOX

SPLASH a rugged andsplash-proof bluetooth

marine grade portablewireless speaker. $60,QualityCarAudio.com

BY ABBY HOEFFNER


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MAX IMAGE

BY ABBY HOEFFNER

Get Glowing! Achieve a glowing, radiant complexionin just 3 minutes, with the DECLÉORLife Radiance Flash Mask . Thisenergizing express mask addresses your

need for a radiance boost. With essentialoil of Saro to purify and cleanse and

boost skin’s defenses; Elemi essentialoil to promote microcirculation; and anexclusive Fruit Acids Complex of passion

fruit, grape and pineapple to eliminatethe dull veil on the skin’s surface – this

Flash Mask has you covered when inneed of a pick-me-up or a quick x to

reverse the signs of a late night.$44, DecleorUSA.com

The Sweet Spot Suki Exfoliate Foaming Cleanser is a 100 percent toxin-free raw sugar

scrub specially formulated to gentlybuff away dead cells, pollutants,

and other debris, revealing smooth,glowing skin. Organic lemongrassand raw, nonabrasive sugar crystals

even texture as alpha hydroxy acidsand acai extract promote rmness,

boost circulation, and reduce sagging.Chamomile combines with olive oil

to soften and condition dry, roughpatches for supple, ake-free skin. $32.95, SukiSkincare.com

So Fesh The new G.M. Collin Body "CitrusFresh" Shower Gel is a 3-in-1product that cleanses, restores, andprotects the skin from dehydration. A

small amount provides a rich, creamylather while leaving skin feeling

irresistibly soft. The delicious citrusfragrance is an awakening essence that

delights the senses. $19.50,

GMCollin.com for local spa retailers orSkin1.com for online retail

Skin Pep

Jane Iredale'snew BeautyPrepFace Toner renespores and moisturizeswith organic botanical

liposomes. It preparesskin for layering

moisturizer andmakeup, and is infused

with Herbasome, a fruit extract infusedwater, to provide deep skin hydration.

Contains organic lemon grass, apple,pear, carrot and coconut water to

balance pH and restore the surface ofthe skin. $33, JaneIredale.com

BodyTeat Sachajuan'sSpicy CitrusBody Lotion carefully hydrates

and soothes yourskin, while providing

an intoxicating citrusaroma that will keep

you smelling greatall day. Better yet:

built-in anti-agingproperties mean that your skin’s fresh

feeling will stick around for a long time.$26, B-Glowing.com

Color Care Treat your locks with BeautifulNutrition Fadeless Citrus Antioxidant Conditioner. Theultra-nourishing formula is infused withshea butter and a blend of clementine,

orange, and bitter orange extracts to

pack an antioxidant-rich punch thatcounteracts the damaging effects of

color treatments –

and keeps hair lookingvibrant and healthy.$12, Birchbox.com

Citrus-Infused BeautyWe've all been taught for years that Vitamin C is good for our insides. But did you

know it's good for your outside too? Rich with antioxidents, citrus-infused products

are some of the best choices for anti-aging! Here are a few of our favorites.


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MAX NUTRITION

Fit Beach

Bodies Are AlsoMade in the

KitchenGet your nutrition dialed in now so you arebeach-body ready by summer! Here's how!

BY KIM MILLER AND SHANNON DOUGHERTY


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MAX NUTRITION

Reds: ResveratrolEat this: Red GrapesOr these: Boiled peanuts

You’ve probably heard that

drinking a glass of red wine every

day provides health benets, but it

isn’t just the wine that does your body good. Resveratrol, the

plant-based compound found in red grapes,

as well as one of America’s most-loved

ballpark snacks, the boiled peanut,

may be benecial in the prevention

of neurodegenerative disorders such

as Alzheimer’s disease, which currently

plagues one in 10 Americans over theage of 65.

Taste The Rainbow Five Foods to Eat Now for Total Body Health

BY KAREN MORSE, MPH

The month of March not only marks the beginning of spring, it’s also National Nutrition Month

and a great time to try flavorful foods with a variety of health-promoting nutrients. Nutritionists

remind us to feast on a rainbow of fruits and vegetables to benefit from all that nature has

to offer, but what exactly is the story behind the “eat-a-rainbow” diet? We’ve researched the

compounds that give food both their natural pigment and their nutritional prowess to give you a

few snack-worthy foods to add to your grocery cart in March. Here is our list:

This potent polyphenol has also been found to reduceinammation in those with cardiovascular disease and to have

benecial effects on glucose and lipid metabolism in people

with type II diabetes.

Orange: Alpha-CaroteneEat this: Cantaloupe

Or this: Winter squash

Carotenoids are the pigments

that give fruits and veggies their

vibrant yellow and orange colors.

You’re probably more familiar with beta-carotene, the plant

pigment in carrots and sweet potatoes, but alpha-carotene-

rich foods pack a punch as well. In fact, data from the ThirdNational Health and Nutrition Examination Survey (NHANES


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2016 MARCH ISSUE MAX SPORTS & FITNESS MAGAZINE