May 12, 2010

Before you hit the gym, the trail or the wall, make sure your body has what it needs to perform at its best. Learn which macronutrients and micronutrients matter, and how to best utilize them to perform at your peak. After all, you’ve got fuel to burn! Plus: Test your fitness personality…

High intensity training requires an adequate energy supply. Inadequate energy intake can lead to decreased muscle mass, menstrual dysfunction, decreased bone mineral density, and increased risk of fatigue, injury, and illness. Vegetarian athletes may be at risk for low energy, protein, and micronutrient intake.

Function: Energy; maintain blood glucose; replace muscle glycogen
Daily Requirement: 6-10 grams/ kg /day 70 kg = 420-700 g/day
Percent of Diet: 55-60%

Function: Build/ repair muscle; synthesize hormones; source of micronutrients
Daily Requirement: 1.2-1.4 g/ kg /day 70 kg = 84 -98 g/day
Percent of Diet: 12-15%
FatFunction: Energy; cell membrane synthesis; fat soluble vitamins; essential fatty acidsDaily Requirement: Women – 45-60+ g/day; Men - 60-95+ g/day Percent of Diet: 25-30% For an athlete in training Resting energy consumption is 37-41 kcal/kg/day or 70 kg = 2590 – 2870 kcal/day. Activity increases metabolism as does gain in muscle mass for any given weight. A 70 kg (150 lbs.) runner, who runs 10 miles at 6 minute/mile pace, burns 1063 kcal. Tips for Endurance CompetitionBefore exercise: A meal or snack low in fat and fiber and high in carbohydrate; consume 14-22 ounces of fluid within 2 hours During exercise: If greater than one hour duration, poor energy intake before activity, excessive heat or cold, or high altitude, then: 30-60 g/hr of glucose and 6-12 oz of fluid every 20 minutes After exercise: 1.5 g of glucose per kg body weight during 1st 30 minutes, and every 2-4 hours thereafter
MICRONUTRIENTS Micronutrients (vitamins, minerals, amino acids, supplements) play an important role in energy production, maintenance of bone density, hemoglobin synthesis, immune function, building and repair of muscle tissue, and protection from oxidative damage. Exercise stresses the metabolic pathways, increases micronutrient needs, increases turnover of micronutrients, and increases the loss of micronutrients from the body. The need for some micronutrients may double as a result of intensive training. Micronutrient supplementation may be useful for restricted energy intake, severe weight loss practices, elimination of food groups (vegetarians, lacto-ovo vegetarians, high protein diets, high carbohydrate diets), sick or recovering from injury, lactose intolerance, food allergies, or specific micronutrient deficiencies.
Micronutrient functions related to exercise:B complex vitaminsEnergy Production: B1 –thiamin; B2 – riboflavin; B6 – pyridoxine; niacin; pantothenic acid; biotin Hemoglobin production; protein synthesis; tissue repair and maintenance: B12; folate Antioxidants
Protection from oxidative stress and lipid peroxidation of cell membranes*: Vitamins A, E, C, beta carotene, selenium * At greatest risk – low fat diet; low energy intake; decreased fruit and veggies Minerals
Bone mineral density: calcium
Hemoglobin production: iron Building and repair of muscle tissue; energy production: zinc; vanadium; chromium
Amino Acids / derivatives
Exercise recovery: carnitine; glycine; d-ribose Other co-factors: Energy production: Co-Enzyme Q10 What's Your Fitness Style?Some people find it easy to set the alarm clock for 4:30 a.m. and jump out of bed for a five-mile run, while others hit the snooze button so many times that the chance of a morning workout becomes obsolete. There are specific aspects of your personality that determine what kind of exerciser you are, so if you've found yourself in a fitness rut, it's time to put your unique interests back into the equation.

Jul 14, 2009



Health blogs

Which one? Day or Medical Spa

A spa is a place where you go to receive various types of treatments. There are two main kinds: medical spas, and day spas, both of which allow you to receive therapies and treatments like relaxation and beauty. However, there are key differences between medical and day spas. A day spa is a place where you go only to relax--and most likely not by doctor's orders. You do things like have massages, get mud baths, and even have beauty treatments done like facials, pedicures etc. These are all cosmetic ideas, which is mostly what a day spa is about. There are plenty of great things at a day spa that have to do with relaxation and beauty treatments, but these things are in no way medical, and should not be treated as such.

A medical spa is a step between a medical clinic and a day spa. It usually operates under the supervision of a medical doctor, and the things that are done at a medical spa are done so with treatment or therapy in mind. There are many things that are available at a medical spa that would not be found in a day spa; for instance, laser therapy to address such problems as hair removal, for both men and women in addition to facial conditions like brown spots and redness along with tatoo removals; Botox injections, a non-surgical alternative to plastic surgery; Restalane/Juvederm treatments (which immediately remove deep wrinkles); and M.D. supervised HCG/Releana treatments for weight loss management, particularly effective in treating morbid obesity, and so on. All of these treatments are done under the specific care of a medical doctor and trained professionals. This means that you will know you are receiving the best care possible. We, at Fountain 4 Youth, are committed to administering the best care possible when it comes to non-surgical options for anti-aging and weight loss.


Have you heard about Releana?

People on Releana-HCG lose 20-25 lbs in 30 days or 5 lbs per week. The weight loss program associated with Releana is comprehensive and extremely structured. You are carefully monitored by our medical staff which assures, if you stick to the plan, the weight loss that has been eluding you until now. The following is an outline of the program:

Phase 1 - Get the Facts:

At your initial appointment, you will be given all the information you need about our program. A blood panel is required on your first visit. We will also go over your medical history and diet & exercise history. Dr. Reynolds will give you our specialized low calorie diet plan. All the details of the program and the diet will be explained to you and you will be able to ask all the questions you need to in order to know exactly how the program works. Dr. Reynolds will also help you make modifications within the HCG diet if you are allergic to certain foods or if you are a vegetarian.

Some patients choose to take appetite suppressants while on the Releana™ diet. If you decide to take appetite suppressants, the physician will explain how to take the medication.

We understand that losing weight is a healthy lifestyle choice and we are here to assist you in making the transition to that healthy lifestyle as smooth and as safe as possible.

Phase 2 - Weight Loss:

In Phase 2, you will begin the program. We request that you come in to our office weekly to weigh in, but it is not mandatory. Appointments are not needed for your weekly weigh in – simply walk in whenever it is convenient. As you lose weight, you may begin to have questions. Our medical staff will monitor your weight loss progress and answer any questions you may have at any time during the program.

Phase 3 - Maintenance:

When you have reached your goal weight and are ready to stop the diet, you will begin the maintenance part of our HCG weight loss program. This consists of meeting with Dr. Reynolds and she will go over all the details of how to successfully maintain the weight you have just lost. This is the most important part of our program! Remember, you have just lost all the weight you have wanted to and now we want to help you keep the weight off! We have a specific maintenance program that has worked for hundreds of patients to help them keep the weight off after they have lost it!

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Botulinum Toxin Type A is a substance that is injected into specific sites in the face to help soften facial lines. This product has been used for over twenty years and has been modified to be more effective with fewer side effects. It comes from a natural occurring protein from the Clostridium Botulinum bacteria. The FDA has approved one product for use which is Botox Cosmetic by Allergan Medical. It comes in a powder form and is reconstituted by the physician at the time of injection.

BOTOX® has received several FDA approvals for treating everything from underarm sweating to eye twitches. Its primary use, however, is cosmetic. BOTOX® is a safe way to relax facial muscles thereby eliminating wrinkles and lines.

BOTOX® injection is a very simple process that can be accomplished in about 10-30 minutes, depending upon the amount injected and number of desired treatment areas. A topical anesthetic is used to numb the areas to be injected; then small amounts of BOTOX® are injected into predetermined areas with a thin needle. There is some pain or discomfort associated with the injections themselves, however, this is usually slight and does not persist after the injection process has taken place.

Return to work or normal activity is almost always immediate. There is usually little or no bruising, bleeding, pain, or other such discomforts. Touching or massaging treated areas should be avoided as this could disrupt the placement. The effects of injection usually last between 3 and 6 months.

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Restylane and Juvederm are FDA approved for the treatment of moderate to severe facial wrinkles and folds, such as lines from your nose to the corners of your mouth (nasolabial folds).

The idea is simple, Restylane and Juvederm are both dermal fillers that adds volume to the skin. Both consist of hyaluronic acid. In the human body, hyaluronic acid adds volume and fullness to the skin.

After treatment with Restylane or Juvederm, the "hydrophillic" or "water loving" nature of the hyaluronic acid molecules allows it to bind many times its own weight in water as it slowly breaks down. This process helps maintain volume for about six months with Restylane and up to one year with Juvederm.

Both Restylane and Juvederm are great for plumping up the lips. The duration is the same as mentioned above.

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Laser stands for Light Amplification by the Stimulated Emission of Radiation. Lasers work by producing an intense beam of bright light that travels in one direction. The laser beam can gently vaporize and/or ablate skin tissue to improve wrinkles, scars and blemishes, seal blood vessels or cut skin tissue.

The laser has the unique ability to produce one specific color (wavelength) of light, which can be varied in its intensity and pulse duration. The newest laser systems have become remarkably precise and selective, allowing treatment results and safety levels not previously available.


Laser resurfacing to improve cosmetic flaws, such as wrinkles, acne scars, aging and sun-damaged skin, is a scientific breakthrough in skin rejuvenation.

Using a wand-like laser handpiece, undesired skin cells and wrinkles literally disappear in a puff of mist and are replaced by fresh skin cells. One of the laser's most significant advantages over traditional techniques for skin resurfacing is that treatment is relatively bloodless. The procedure also offers more control in the depth of penetration of the skin's surface, allowing an increased degree of precision and safety in treating delicate areas.


Laser resurfacing is performed in an MD's office to help:

Erase fine lines and wrinkles of the face
Smooth and tighten eyelid skin
Improve crow's feet around the eyes
Soften pucker marks and frown lines
Remove brown spots and splotchy, uneven skin color
Improve and flatten scars
Repair smoker's lines
Improve skin tone and texture
Remove facial hairs

We are really excited about all of the non-surgical anti-aging procedures and products we offer. If you live in metro Atlanta and have any questions, please feel free to call me at 770/994-8827.

Best regards,
Marion Reynolds, MD

Medical Spa with non-surgical approaches to aging and weight loss

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