enhance magazine may 2014
TRANSCRIPT
Enhance a guide to overall health and fitness by hockessin athletic club
PRSRT STDUS POSTAGE
PAIDLANCASTER, PA
PERMIT #299
MAY 2014302-766-7819
LOOK INSIDE:Great Recipes,
Member Stories, and More!
MAY'S HOMETOWN
HERO:HAC Member,
Trooper Jason AviolaPAGE 13
JOIN US FOR OUR HOMETOWN HEROES DAY ON MAY 20, 2014!
HAC'S OUTDOOR
POOL OPENS THIS
MONTH! TURN TO
PAGE 3!
VISIT PAGE 14 TO LEARN MORE!
All the support a young athlete needs.All in one place.
The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for ChildrenWhen athletes get hurt, it keeps them from performing their best. Here at the region’s largest sports medicine facility, your child is backed by an entire team of experts: sports medicine physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions. Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our performance training, sports nutrition counseling is available. It’s how Nemours is helping more kids reach their personal best. Your child. Our promise.
Learn more and register for a sports performance program online at Nemours.org/sportsmedicine.
By: Derek Wagner PT, DPT, CWcHPThe Center for Sports MedicineNemours/Alfred I. duPont Hospital for Children
Derek is a physical therapist at the Center for Sports Medicine. He holds a Bachelors of Science Degree in Exercise Science from Rutgers University and a Doctorate of Physical Therapy from Arcadia University. Derek has treated athletes across all sports and from the collegiate to professional level. Derek’s clinical interests include injury prevention, the functional movement screen, shoulder impingement syndrome, over use syndromes and lower extremity biomechanics.
It’s that time of the year again! Pitchers and catchers are warming up, stadiums are starting to fill and youth baseball leagues are getting underway. Given the rising popularity of youth sports and the fact that many children are starting to specialize in one sport earlier than in the past, special attention needs to be focused on the health and safety of these young athletes.
Shanley and colleagues in 2011 reported that in high school baseball and softball players, the overall injury rate was 4.5 per 1000 athletic exposures. Of those athletes who did get injured, most were mild, involved the upper extremity and occurred during the first month of the season. Given the fact that sports injuries do happen in this population, guidelines have been created by numerous organizations to help prevent these injuries and keep our young athletes safe and in the game.
StopSportsInjuries.org, The American Sports Medicine Institute and Little League Baseball, have made public recommendations to help prevent injury. The first is pitch counts. Youth throwers are not “little adults” and care needs to be taken to minimize overuse injuries secondary to high volumes of throwing. Table 1 illustrates the progressive increase in maximum pitch counts recommended by experts. Furthermore, the time between pitching in games, can not be overstated. Days off between throwing activity allows the
muscles, ligaments and joints involved in the throwing motion to rest and reduces any inflammation that may have been caused during the game. Table 2 lists the recommended days of rest from pitching.
Table 1: Maximum Pitch CountsAge Pitches / Game
7-8 50
9-10 75
11-12 85
13-16 95
17-18 105
StopSportsInjuries.org and Little League Baseball
Proper instruction in pitching is also vitally important in reducing abnormal forces on the joints of the elbow and shoulder. StopSportsInjuries.org recommends that new pitchers, age 8 -10 years, should first learn the fastball pitch and then advance to other pitches. Pitches that exert high demands on the elbow and shoulder joints should be started in the teenage years as the thrower physically matures. The recommendation is to start the curveball at age 14, knuckleball at age 15, slider and forkball at age 16 and the screwball at 17 years of age.
Table 2: Days Rest by Age and Pitch Count
Under Age 14 Ages 15-18 Days Rest
66+ 76+ 4
51-65 61-75 3
36-50 46-60 2
21-35 21-45 1
1-20 1-30 None
StopSportsInjuries.org and Little League Baseball
Slowly progressing the type and quantity of pitches is just one step in preventing overuse injuries. Other correlations have been found that place the adolescent thrower at risk for injury. Players should avoid being both a pitcher and a catcher. These positions require the most throwing repetitions and as
Shanley and colleagues found, the more you throw, the greater the risk for injury. Along the same lines, Fleisig and colleagues found that pitching in 100 or more innings a year for 9-14 year olds increased their risk of injury by 3.5 times. Furthermore, Olsen and colleagues found that pitching competitively for more than 8 months a year places the youth thrower at a 5 times greater risk to be injured. They also examined the effect of arm fatigue on injury. Those who pitched frequently with a feeling of fatigue in their arm were 36 times more likely to be injured.
All in all, special attention needs to be focused on how we develop our young throwing athletes. Young throwers should progress slowly in the amount and variety of pitches they throw to minimize the risk of injury. Rest is paramount in keeping young athletes injury free and in the game. Study after study has recommended rest and abstinence from all throwing activity when fatigued, to minimize overuse injuries and to prevent them from progressing into catastrophic injuries.
In conclusion, playing sports should be a joyful experience for our youths. Taking simple measures such as controlling pitch counts, allowing adequate rest and slowly developing skill with a variety of pitches, can go a long way in keeping our young athletes healthy and active.
Overuse Injuries in Baseball
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Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB
THE OUTDOOR POOL OPENS MAY 24TH!WE KNOW SUMMER FUN!
302-766-7819 | WWW.HACHEALTHCLUB.COM
add a chuck buck to your purchase and you could win!
add a chuck buck to your purchase and you could win!
In this edition of Enhance
302-766-7819WWW.HACHEALTHCLUB.COM
Smart 911 | PAGE 15
HAC Summer Camp | PAGE 16
Choices: How to make good ones! | PAGE 18
Member Spotlight: Karen Roseberger | PAGE 19
Member Spotlight: Erin Gallagher | PAGE 20
Member Spotlight: Susan Lynch | PAGE 21
Member Spotlight: Jeff Kennard | PAGE 22
Shopping for Moms, Dads, & Grads: HAC Pro Shop | PAGE 23
May is National Bike Month! | PAGE 26
Beach Healthier | PAGE 30
Choosing Healthier Cooking Oils | PAGE 31
The Summer Solstice | PAGE 34
Local Spotlight | PAGE 37
Eating Healthy on a Budget | PAGE 38
The Protein Conundrum | PAGE 39
featured articlesLes Mills GRIT Series Our latest addition to HAC's offerings and the science behind the program! | PAGE 5
HAC Recognizes National Water Safety Month Swim safety is really important to HAC. Learn more about traditional swim lessons as well as Infant Self-Rescue® | PAGE 7
Community Fitness Fridays HAC GIVES BACK! Learn more about our FREE Community Fitness Program | PAGE 9
It's CRUNCH Time! Beach season is here! Get great abs in a crunch! | PAGE 11
Hometown Heroes! Meet State Trooper, Jason Aviola, this month's local hero, who stays in shape with HAC! | PAGE 13
Venturing into Veganism We found some awesome recipes that are sure to make Meatless Monday a treat instead of a chore! | PAGE 27Enhance Magazine, May 2014
Editor-in-Chief: Lisa Maguire Senior Graphic Artist: Caitlin Hess Hockessin Athletic Club Article Photographer: Brad Hoy Have a story you'd like to share? Questions or Comments? Contact [email protected]
EVERY CHUCK BUCK YOU PURCHASE IS ONE ENTRY INTO A MONTHLY RAFFLE
FOR ONE FREE MONTH OF MEMBERSHIP AND OTHER PRIZES!
Drawings will be held:
June 2nd for Chuck Bucks purchased May 1-31
July 1 for Chuck Bucks purchased June 1-30
July 23rd for Chuck Bucks purchased July 1-22
Three winners will be pulled for each drawing. Non-members may participate.
add a chuck buck to your purchase and you could win!
add a chuck buck to your purchase and you could win!
Hockessin Athletic Club cycling instructor, Chuck Hall, will be
riding his bike across America from May 31-July 22 to benefit the Boys and Girls Club through the Mike Clark Legacy
Foundation!
By the end of his ride, Chuck’s goal is to raise
$100,000
WWW.HACHEALTHCLUB.COM/BUCKSFORCHUCK
WWW.BIKEFORMIKESKIDS.COM
4
coming back for more! GRIT does not have an instructor. GRIT has motivating coaches who will push you to your limit. They will take you beyond what you ever thought you could do.
Why is it called GRIT Series? It consists of 3 sections or formats…Cardio, Plyometrics and Strength. Each section is 30 minutes long and designed to be taken 2-3 non-consecutive days a week.
In GRIT Cardio, think tuck jumps, sprints and burpees. GRIT Plyometrics is sports performance at it’s finest. You will raise the bar on vertical leaps and explosive capacity.GRIT Strength utilizes powerful,multi-joint movements to keep your heart rate high while working every muscle. YOU SHOULD NOT WANT MORE THAN 30 MINUTES!
Unlike other HIIT programs, GRIT combines rest periods in between intense bouts of exercise. Scientifically, this allows you to push to your max because you cannot have the highs with out the lows. Psychologically, you know you will get a rest period, which allows you to push harder. “This intense period of pushing your limits raises your EPOC (exercise post oxygen consumption), meaning your metabolism is revved significantly after training. It is not only the calories you are burning while you are exercising, but more importantly, the ones you are torching post workout” that give you the results. LES MILLS™ conducted a High Intensity Interval Training Intervention Study in cooperation with Pennsylvania State University. The question was "Can the LES MILLS
GRIT SERIES improve the health and happiness of already fit adults?" LES MILLS™conducted a six week intervention to find out. Two groups of 42 fit adults worked out five hours each week.
Group 1- Had 60 minute cardio 3 times a week and 60 minute BodyPump 2 times a week, but had no LES MILLS GRIT™ SERIES classes.
Group 2- Had 60 minute cardio 2 times a week, 60 minute BodyPump 2 times a week, and had 2 30 minute LES MILLS GRIT™ SERIES classes.
For Both Groups - Cardio could be a combination of Les Mills’ BODYATTACK™, BODYCOMBAT™, RPM™ or BODYSTEP™. Les Mills also collected data on blood, oxygen, fat, and strength of both groups.
By: Cheryl Richards and Susan Storm
What’s all the talk about HIIT training? (That’s High Intensity Interval Training.)
Les Mills, a company that has been a leader in the fitness industry for 25 years, is on the cutting edge with their new 30 minute small group training format called GRIT. GRIT is designed for fit people who have been working out regularly and want to take their training to the next level. No, this is not your usual choreographed dance style class, it is training in a small group setting. This is GRIT. “It is, well…GRITTIER. Intense! Furious! Athletic! GRIT Series leaves its participants pushing their
limits; breathless; picking themselves up off the floor and
HAC GRIT COACHES: AMY KUPLINSKI, FE TER WOORT, CHRIS DOLLARD, DEBBI FULMER, JOSH ULRICH, & CHERYL RICHARDS
5
Paint and Party!Join us for 2 or 3 hours of instructed art with a BYOB option!
Discount Code: 5OFFHACNo Experience Necessary!
Bring a friend or book your party or team event with us!
117 W State Street, KennettSquare, PA 19348
After the study, the results showed the Group that had GRIT™SERIES in their workout (Group 2) had overall improved health.
Triglycerides*decreased by 14.5% (A type of blood fat that increases the risk of cardiovascular disease.)
Oxygen Consumption increased by 6.4%
Body Fat decreased by 2%
Waist Circumference reduced by 2.7cm
Back Strength increased by 21.9%
Leg Strength increased by 15.7%
The study also recorded a change in intensity when participants returned to their regular workouts. The graph to the right shows the heart rate of the same person doing RPM before and after six weeks of including LES MILLS GRIT™ SERIES in their
training. Their intensity was higher while their perceived exertion remained the same. The Results are clear - LES MILLS GRIT™ SERIES is scientifically proven to boost your health.
“Maybe you are bored with your current exercise routine. Maybe you have hit a plateau and you need something to break you out of it. Maybe you are an athlete looking for that competitive advantage. Or, maybe, you are just someone who wants a HARD, FAST, INTENSE WORKOUT. Are you GRIT enough?”
Quotes are from Andrea Short, Charleston’s “Oblique” Magazine.
THE RESULTS
Heart Rate
during RPM
Intervals
after study
before study
6
According to the Centers for Disease Control and Prevention, there are approximately 4000 water deaths annually.
One in five people who have a fatal water incident are children, and for each one of those children, another five receives emergency medical treatment for water injury.
Most frequently, these children are between the ages of 1 to 4 and the accidents occur in home swimming pools.
Aside from genetic disorders, drowning is the leading cause of death for children of this age group. Factors that influence drowning in children ages 1 to 4 include lack of swimming skills, lack of barriers restricting access to bodies of water, lack of supervision, and home swimming pools.
So you may be wondering at this point, can my 1 to 4 year old even learn to swim? The answer is YES.
Infant Swimming Resource teaches children aquatic survival skills through their Self-Rescue™ program (ISR™). What does that mean? Well, children ages 6-12 months are taught to float in water without assistance, and children ages 1-6 are taught to swim until they need air, break to a floating position, then to continue swimming, repeating this sequence until they reach a point of safety.
ISR™ lessons are available internationally, and within 50 miles Hockessin, Delaware, you can find them at Hockessin Athletic Club in Hockessin, DE, Radnor Philadelphia Sports Club in Radnor, PA, Holiday Inn Express in Limerick, PA, Nomandy Farm Hotel and Conference Center, in Blue Bell, PA, Hilton Garden Inn in Fort Washington, PA, a private facility in Ambler, PA, and MainStay Suites in Dover, DE.
For more information regarding ISR™ lessons, please visit InfantSwim.com or contact our ISR™ team at [email protected].
HAC RecognizesNational Water Safety Month
NATIONAL
MONTH
Infant Swimming Resource goes beyond
traditional swimming instruction, by teaching
children ages 6 months - 6 years old
ISR Self-Rescue™ techniques designed to help
them survive should they reach the water alone.
INFANT SWIMMINGRESOURCE
302-239-6688 x 142www.infantswim.com
PROUD PROVIDER OF
7
"Erin started working with ISR at the age of 6 months. Her older sister Riley had been excelling in the program for several months and we were excited to get her started as well. She was a special case because she was diagnosed with torticollis at the age of 3 months and had been undergoing physical therapy weekly at AI DuPont prior to starting swimming. While she had been showing improvement, she was still progressing at the normal speed of a torticollis patient. When Erin began swimming at the ISR program at 6 months old, she started to blossom. At home she wasn't favoring her strong side as much, she had stopped tilting her head to one side which is characteristic of torticollis patients, and most remarkably Erin's core strength became very noticeable at physical therapy. Torticollis patients often experience spinal curvature or imbalance, but Erin never had to undergo further treatment for these complications. In fact, she was discharged earlier than expected with flying colors, and scored in the 98th percentile for her developmental milestones at 10 months old. While the best perk of the ISR program is definitely knowing that my children are safe around the pool at my house and any other water encounters that may arise on purpose or by accident, what I didn't expect as another competing perk was the dramatic impact the program had on my daughter's quality of life. Torticollis threatened her development, but the powerful synergy between a great physical therapist and the committed instructors in the ISR program truly made her a happier kid who was confident to keep up with her 2 year old sister! Her turnaround was so fast and impressive that her physical therapists asked for more information about ISR in the hopes that it might help other kids like her in the future! I'm truly indebted to Miss Lauren and the ISR Program at the HAC for changing our lives both inside and outside of the water!! When we have our next child, we will be enrolling them at 6 months old as well!"
HAC ISR™ FUN FACTSHockessin Athletic Club ISR Instructors have
"skilled" over 100 children!
Hockessin Athletic Club was the first ISR location in Delaware!
Hockessin Athletic Club's furthest driving client came all the way from King of Prussia, PA!
To date, there have been two documented cases of children who saved themselves using the ISR Skills they learned at HAC!
Infant Swimming Resource goes beyond
traditional swimming instruction, by teaching
children ages 6 months - 6 years old
ISR Self-Rescue™ techniques designed to help
them survive should they reach the water alone.
INFANT SWIMMINGRESOURCE
302-239-6688 x 142www.infantswim.com
PROUD PROVIDER OF
PROUD PROVIDER OF
Infantswim.com 2/20/14
THANK YOU FOR CHOOSING INFANT SWIMMING RESOURCE We want your child to be successful every stroke of the way!
Infant Swimming Resource Now Available at HAC! As featured on THE TODAY SHOW, DATELINE, 20/20 and many other local media across the U.S. and abroad.
Founded in 1966, Infant Swimming Resource (ISR), with its Self-Rescue™ program, is nationally recognized as the safest provider of survival swimming lessons for infants and young children. With a primary focus on safety and effectiveness, and as the world's leading behavioral science based instruction program, ISR is the only choice for parents who are dedicated to their child's safety, education and developmental needs. ISR's worldwide network of highly qualified, certified Instructors has successfully delivered over 7 million safe and effective lessons which have resulted in our record of nearly 800 documented cases of children utilizing ISR's survival techniques to save their own lives.
Please visit our award winning national website at www.infantswim.com to learn more about ISR, the most comprehensive drowning prevention program in the world.
What your child will learn: Infants 6 months to 12 months: Students under the age of 12 months will learn how to hold their breath underwater, roll onto their back and float unassisted while resting and breathing. Children 1 year to 6 years: Student over the age of 1 year will learn how to hold their breath underwater, swim with their head down, roll onto their back to float, rest and breathe; then roll back over to resume swimming until they reach the side of the pool and crawl out. This is known as the ISR swim-float-swim sequence. All children will learn how to perform the skills in different types of clothes. Upon completion of the ISR program, students will have the survival skills necessary to save themselves from an accidental fall into the water, along with the enjoyment of recreational swimming. http://www.youtube.com/user/InfantSwimming
Class Structure: Lessons are conducted 5 days a week, Monday – Friday. Each lesson will be approximately 10 minutes long with just one child in the water at a time. Lessons are individually tailored to meet your child’s developmental and physical abilities as well as meeting their emotional needs. Much is accomplished in a short but very intense private lesson. Your child will have the same 10 - minute time slot each day. You can expect your child to complete his or her initial course within 6 weeks. The cost for this program is $100 per week, per child.
Refresher Classes: Upon completion of their initial lessons, every child should take a short 1 –3 week refresher course the following year. This is necessary in order to adjust your child’s skills to his new body size and physical abilities as they continue to grow. The cost for this program is $100 per week, per child.
Maintenance Classes: Upon completion of their initial lessons, you can schedule weekly ISR swim lessons for your child. This will give them the opportunity to practice their new skills. The cost for this program is $20 per lesson, per child.
National Registration: There is a one-time ISR national registration fee of $105.00 for each new student. This fee is paid online via the national registration URL link which is emailed to you by your instructor. This fee is separate from your weekly lesson fee and should not be combined. Your registration fee covers the cost of screening procedures for physical and developmental readiness of your child by our team of medical professionals.
By: Bettinita Harris HAC Personal Trainer
They start gathering in the lobby of the Hockessin Athletic Club about 6:45 p.m. on most Fridays.
Parents greet each other and quickly take a seat. As they settle in to read books, knit or chat with each other, their young adult children dart to the sign-up desk.
First, they create name tags. Then they register for one of three activities: circuit training, powerlifting or swimming.
A low hum fills the air as volunteers and participants give each other high-fives, low-fives and fist bumps, then catch up from the previous week.
This is the Community Fitness Fridays event at HAC, where a platoon of certified personal trainers and volunteers join forces to create a 90-minute workout for people with special needs or a disability. The program is free and open to the public. Volunteers include HAC employees and community members; anyone is welcome to volunteer.
“This is my daughter’s only social outlet,” said Jim Dolphin, whose 24-year-old daughter, Lynn, swims. “This program is as much social as it is athletic.”
Fitness Fridays began in May 2013 after Kristi Smith-Willis, HAC personal trainer, volunteered at a Special Olympics Delaware event the previous year.
“I absolutely loved it,” said Smith-Willis, who is in charge of the HAC program. “I wanted to bring people from HAC to participate.”
When she approached the organization, Mark Wise, director of Training and Volunteer
Management for Special Olympics Delaware, had a different idea.
Wise proposed that HAC sponsor athletes by offering general sports training one month before the annual Special Olympics Delaware event in June. HAC officials agreed.
“It’s the highlight of their week,” said Wise, referring to the participants. “They have an opportunity to work on general fitness. And it’s a huge social aspect for them because they are exercising among their peers.”
The program was supposed to last one month and offer participants circuit training, a system in which you perform a series of about 15 exercises.
But it has developed into a year-round event that boasts about 20 participants and volunteers and added powerlifting and swimming, Smith-Willis said. In the spring, track events will be added.
Wise says the program has now taken on a life of its own.
“The ultimate goal is to continue the program on a year-round basis and take the model to family gyms like the YMCA to see if I can inspire them to do the same thing we are doing,’’ Smith-Willis said. “The goal is to make sure more people in the community can be reached.”
"They can achieve it"
About 7 p.m., participants and volunteers head to the gym for a 30-minute warmup
before separating to do other activities.
As they form a large circle, the ringmasters – HAC personal trainers Damon Marable and Ron Shoop – take their place at center stage.
“OK. We’re going to start with torso twists,” Marable says to the group. “Come on. Make sure you turn so that you get a good stretch. … Yes, that’s it.”Then come side lunges, jumping jacks and squats.
High-fives and fist bumps among the group accompany the end of each exercise.
“My goal is to give them encouragement and motivation to believe that if they put their mind and heart into something, they can achieve it,” said Marable, who has worked at HAC five years. After that, more exercises. High knees. Butt kicks. Arm circles.
“I think that for people who may not be as involved in training, it’s an opportunity for them to see what it is like,” said Susan Gootzait, whose daughter, Amy, 35, recently started attending the program. “Fitness for this population is very important, as it is for all of us. This population is so under-served.”
Who has an exercise they want to do? Shoop asks.
Siegmund “Ziggy” Tomczyk, 28, steps forward.
With hands on hips, Ziggy moves his hips in large circles.
Community Fitness Fridays
For more information about Community Fitness Fridays, or to participate, contact Maria Argiroudis at [email protected].
9
“Ok, it’s hip circles. Come on. Move those hips,” Marable says. “Who’s next?”
Amy drops to the floor and does five push-ups.
“Oh, no. No,’’ the crowd moans.
After the push-ups, the group jogs around the gym a few times before breaking up to head to the activity of their choice.
"The embodiment of our mission statement"
Most participants choose HAC’s personal training rooms, which have been transformed into a gigantic circuit of about 15 different exercises. Before entering, participants are paired with a volunteer who has been trained to use the equipment and introduced to the program’s philosophy.
As music blares in the background and under the watchful eyes of a volunteer, participants scurry from step-ups to sit-ups to the bench press to box slides.
“We are going to do this for one minute,” said volunteer Christine Wallace, referring to step-ups.
“Awesome,” says Elizabeth Nolan, who was chosen the 2013 Special Olympics Delaware Outstanding Athlete.
“I love your attitude,” Wallace says. “Thanks.”
This is Wallace’s second time at Fitness Fridays. She said she volunteered because her brother gets such a reward and so much enjoyment from it. Volunteer Ed Bruno has been a regular with Community Fitness Fridays almost from the beginning. He said he participates because he has been fortunate in life and wants to give back. Bruno said his role is to make the program as fun as possible for whomever he works with.
He said that feeling is apparent from the participants, who see there are caring people in the community. He said it also shows him something about HAC, of which he has been a member since 2007.
“This program is the embodiment of our mission statement,” Bruno said.
"I can do this"
At the back of the weight room, four participants make their way to the squat racks.
They are powerlifters who test their strength by lifting maximal weight on three lifts: squats, bench press and deadlift.
First up is Erin Bailey, 32, who likes to play to the crowd.
“Now, Erin, I want you to focus tonight,” Shoop says. “I want you to use your legs, not your back, to lift. I don’t want you getting hurt.”
Erin nods and moves toward the bar. “OK, baby girl, your hands should be a little wider than your feet,’’ Marable says. “Your shoelaces should be past the bar. Get in a seated position. Chest out. Head up. When you lift, get back on those heels.”
Erin rips off five repetitions, drops the bar and raises her arms in victory. The group cheers.
“That was good,” Shoop says. “You’re killing it tonight.”
Bailey said Fitness Fridays keep her motivated and give her a chance to work with other athletes.
“It has made me get stronger,” said Bailey, whose personal best at the deadlift is 155 pounds. “It has shown me that I can do this. I know a lot of people put me down. But I can show people that a girl can powerlift.”
Shoop said he likes the interaction with participants and their interaction with each other.
“The technical stuff, that’s the least important thing. They will get that,” said Shoop, who has worked at HAC
for almost six years. “I like the sense of achievement in their eyes.’’
"Just like any other swim team practice”
Down at the pool, seven participants are swimming laps over two lanes. One lane is reserved for advanced swimmers, the other for beginner and intermediate swimmers.
Four volunteers who are lifeguards or swim instructors are in the water, too.
On the deck is Kristin McCoy, a HAC aquatics director.
McCoy calls out a stroke, and the swimmers follow the command.
“There is satisfaction in knowing that they are having a good time and that they are learning something new,’’ said McCoy, who has worked at HAC for seven years.
The session begins with participants swimming laps using the stroke of their choice. Swimmers then work on all four strokes – freestyle, backstroke, breaststroke and butterfly – kicks, drills and swim sets.
“We work on diving at the end. They love that,” McCoy said.
Parents sitting at poolside say they know some people have difficulty relating to people with special needs. But, they said, that’s not the case with the HAC staff who volunteer.
Their children are treated like any other athlete, and that’s the way McCoy wants it.
“The practice,” she says, “is just like any other swim team practice.”
HAC’s mission statement: “We believe in enhancing
people’s lives while creating a sense of community.”
10
Jack Knife with a Twist1. Assume a pushup position with your arms completely straight.
3. Your body should form a straight line from your head to your ankles.
2. Rest your shins on a Swiss ball.
4. Brace your abdominals - as if you were about to be punched in the gut - and maintain that contraction for the duration of this exercise.
5. Without changing your lower-back posture, roll the ball toward your chest and off to the side by pulling it forward with your feet.
6. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
7. Repeat this motion for the other side.
The Ball A-Z Plank is a real workout. While keeping the body still and ridged you're going to use your elbows to write each letter in the alphabet on top of the Ball.
A-Z Plank
Ball Crunch
3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. Your arms should be either crossed on top of your chest or behind the back of the head keeping your hands at the base of your neck to prevent neck strains.
Steps: Adapted from bodybuilding.com
4. As you inhale, go back to the starting position.
5. Repeat for the recommended amount of repetitions.
It's CRUNCH Time!
With Kristi Smith-WillisHAC Personal Trainer
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OUR HOMETOWN HERO
Jason came to HAC as an employee in his pre-trooper days, where he worked as a camp counselor for three summers. Over the years, Jason became well acquainted with HAC, and eventually found that the things that kept him in shape the best were swimming, free weights, and kettlebells. Now, as a HAC member, Jason continues his routine to keep him in peak physical condition for his job. A State Trooper for two years, Jason knows the importance of staying healthy in order to perform his best on a daily basis.
And getting into great shape wasn’t all Jason got at HAC! He also met his girlfriend of two years who works in our Childcare, Meaghan Riley! With their passion for children, fitness, and the community, Meaghan and Jason are a match made in heaven!
HAC’s Hometown Hero in the Month of May is Trooper Jason Aviola
HAC is proud to support our local heroes, and
thankful that they choose us to stay healthy! Our May Hometown Hero is Trooper Jason Aviola.
How Jason Stays Fit at HAC
13
OUR HOMETOWN HERO
Accountant by day, HAC employee by night, and fitness fanatic in between, Meaghan Riley loves working and working out at Hockessin Athletic Club! She’s been a part of the HAC team since we opened in 2007, and enjoys our TRX, Cycling, and Kettlebell classes, as well as swimming and using the free weights.
How Meaghan Stays Fit at HAC
HAC IS CELEBRATING
HOMETOWN HEROESON MAY 20, 2014!
Featuring appearances from the Army National Guard, State Police SWAT Team, Hockessin Fire Company,
the New Castle County Police, and More!
LOCAL HOMETOWN HEROES ARE WELCOME TO VISIT FOR FREE ON MAY 20, 2014
Police • EMTs • Paramedics • Firemen • Medical Personnel Military: Active Duty and Veterans
CONTACT 302-766-7819 FOR MORE INFORMATION!
By Lisa Luck
We all know that in the event of an emergency you contact
911. Hopefully most people don’t have to make that call because it’s one of the hardest calls to make. But what if it was too hard? What if you called but couldn’t speak because something was happening that you couldn’t convey through the phone? “My wife had called 911 but was unable to speak. First responders came within 10 minutes, walked around the house and saw no indication of a disruption or other reason to be alarmed, then left following standard protocol,” Gene Mirolli said.
What the police didn’t
know was that his wife was inside that house while they walked around, and had dialed the phone because she was having a heart attack. She had passed out before she ever got to speak to anyone and with no one knowing she needed help, she died. With this family’s help this national program was adopted by the New Castle County Department of Public Safety 911 Call Center about a year ago.
Mr. Mirolli goes on to say, “With Smart911 now in place, homeowners can fill out a profile listing all aspects of their household i.e., members, medical issues, pets, who to call, key locations, etc. They can also preauthorize entry into their home should a 911 call be
placed and no words spoken.
Smart911 is now in 911 call centers in over 30 states. A state senator, Cathy Cloutier, has bought into the system and had a resolution passed to promote Smart 911 throughout the state. A state bill promoting this program will be up for consideration in this legislature session.”
Smart911 is a free service that allows people across the U.S. to create a Safety Profile for their household that includes any information they want 911 to have in the event of an emergency. Then when someone dials 911 from any number listed on their Safety Profile, their information is immediately displayed to the 911 call taker. The call taker can then provide any information to the first responders in the
event that the dialer cannot communicate. Providing 911 with all the details of the household really helps when time is of the essences.
Smart911 is easy to sign up with and it's free, so why not do it? It could be the difference between life and death for you and your family. You can sign up by going to www.smart911.com and from there you can start creating your own Safety Profile.
Whether you’re in your house dialing from the landline or in a car accident calling from your cell, they'll know who you are. The signing up process takes 5 minutes, but every minute counts in an emergency. Sign up today and keep your whole family safe.
No one plans to call 9-1-1, but now you can plan ahead.
CREATE YOUR SAFETY PROFILE
Smart911.com™
Smart911 is a free national service brought to you by the New Castle County Department of Public Safety
Private and Secure.
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summer activities of swimming and outdoor play, HAC Summer Camps incorporate enriching or sports-based themes, education electives, philanthropy, and healthy competition.
For children ages 3-5, the standard weeks of summer camp begin June 9th and end August 22nd, with specialty add-on camps before and after to make up for local Preschool start and end dates. These camps include well-planned enrichment themes such as learning about Dr. Seuss during the Cut Loose with Dr. Seuss camp (June 23rd-June 27th), America the Beautiful camp (June 30th-July 3rd), Space is the Place camp (July 21st-July 27th), and many more!
For children ages 6-12, the standard weeks of summer camp are the same, but the older children can choose between similar age-appropriate exploration themes and sports themed camps. Some themes include Time Travels (June
16th-June 20th), Inventors Workshop (July 14th-18th), and Pack Your Passport (July 28th-August 1st).Your sports fanatics can choose from multi-sport themes, flag football, soccer, and basketball. Additionally, children ages 6-8 can elect to participate in Spanish classes or yoga classes during the camp day for educational and mental enrichment.
Your child will also learn about doing their part in the community to help those who are different from themselves.
Each year, HAC Summer Camp supports Special Olympics Delaware through fundraising efforts over the summer. Last year, in 2013, HAC Summer camp raised over $10,000 for the cause. Children not only helped in the preparations and fundraising event, but they also interacted with children from Special Olympics Delaware.
Finally, HAC Summer Camp also hosts the HAC Olympics
each year. During the week long event, HAC campers prepare for a variety of challenges, including a race across the outdoor pool in boats that they craft out of household materials - cardboard, trash bags, duct-tape, etc. Children use brains and brawn throughout the week and the day of the Olympic event to compete with their peers.
If you’re looking for a more specialized style of summer camp, HAC also offers a variety of specialty camps through their dance, martial arts, tumbling, and yoga programs. These camps run on varying weeks and serve children ages 3-13.
Registration is now available online, at www.hachealthclub.com and full-time summer camps (7:30-5:30 pm) begin at $274/week. Flexible options are available. For more information, please contact [email protected] or 302-239-6688.
Pictured above: HAC Camp Staff and Hockessin Athletic Club Owner present the check for $10,000 to Special Olympics Delaware.
Pictured above: HAC Campers race across the HAC outdoor pool in their hand crafted boat!
Hockessin Athletic Club camps are more than just a place to send
your child while you’re at work or for a bit of structure during the long summer weeks while school is out.
HAC Summer Camps are run by a team of dedicated and experienced staff, including Youth Programs Director, Marie Cantrell, who has over 30 years experience in childhood development.
HAC camps are dedicated to providing a safe and healthy environment packed with instructional sports programs and exploration of the world around us. Campers will enjoy swimming in HAC's state-of-the-art swimming pools, beautiful facilities, themed crafts, and awesome special events.
Experienced and enthusiastic staff will help campers acquire new skills, increase self-esteem, and create friendships that will last a lifetime.
In addition to the usual
Hockessin Athletic Club Summer Camps are the Place to Be in 2014!
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bone density. Exercise can be walking outside, playing a sport, biking, etc. Move as much as possible as many days as possible. We were made to move and our society barely does anymore with all its conveniences. These conveniences are stealing our quality of life and killing us off early. Move, move, and move some more!
Next, reduce your stress levels where possible. Some things are unavoidable such as the big life changing events like marriage, births, moving, illness and death of a loved one. However, there are things that are in our control and need to be addressed. So many people take on more than they can handle. Saying “yes” to every social engagement, involving our children in too many activities, staying in unhealthy relationships, etc. all add to the problem. If stress is an area of your life that needs tweaking, evaluate what can be changed and then change it! Studies show stress to be detrimental to our health in several different ways. The list is too long to mention. Do things you enjoy and relax! Get a massage, practice yoga, spend time with positive friends, watch comedies and laugh. Whatever it is that helps you decompress and unwind. Read, watch and
listen to positive messages. Even speak out positive words to others and yourself. The power of the spoken word is amazing! Choose your words wisely.
Lastly, drink plenty of water. Most people know this and yet, grab everything else except water. Water is beneficial for efficient metabolism, mental clarity, weight loss, flushing toxins out of the body and aids in digestion. The recommendation is generally eight, twelve ounce glasses a day. It can be more if you exercise and sweat. You can get your personal water intake requirements online if you are interested.
I hope you found this article informative and inspiring to make some new choices for yourself. I challenge you to do (not try) these five suggestions for six weeks and see how you feel. Don’t accept your circumstances as they exist. If you aren’t completely happy with something in your life, change it. The only way you can do this is by making new choices that will take you in the desired direction. Make new and better choices. Choose proactive and informed choices. If you need inspiration or guidance to accomplish your goals, contact a trainer here at HAC. Invest in yourself! You
Life, in general, is the sum of our choices. Good choices, bad choices,
right choices, and wrong choices. Choices can lead us toward our goals or further away from them. Every choice we make has a consequence that will affect our lives and shape our destinies. I want to share five choices we can make that will lead to a healthier lifestyle. A lifestyle that will lead to a healthier, more energetic you!
One of the most important choices we can make is deciding to eat a healthy diet.I have found that people care more about what they put in their cars than they do their own bodies. If your goal is to lose weight then caloric intake and portion size can be issues. However, if you follow these basic philosophies, nine times out of ten you won’t have to do either of those things. Very simply, eat as close to nature as possible. Limit man-made and processed food. I love the quote “If it is a plant, eat it. If it is made in a plant, don’t!” Hard to follow completely, but the point is clearly made. Eat lots of veggies, fruits, legumes, nuts and seeds (in that order). Choose raw over cooked, fresh over frozen, and as little canned as possible. Purchase organic products over pesticide-laden ones. Eat fresh caught seafood over farm-raised. Consume organic-fed, free-range, grass-fed meats, with no steroids and antibiotics.
Limit your sugar to natural fruit sugars and stay away from artificial sweeteners.Live by the 80/20 rule. 80% of the time, eat this way and 20% of the time you can let loose and indulge in some of the less-healthy favorites. If you have any doubts or questions about any of this advice, do your own research. Educate yourself about food. Ignorance is not bliss! I saw a great quote "Don’t dig your grave with your own fork and knife." There is a correlation between health and a persons’ diet. Yes…it is more expensive to eat this way. I believe it is better to invest into your health on the preventative end than to be forced to spend money in prescriptions, doctors’ appointments, surgery and physical therapy to restore it.
Another very important necessity for optimum health is adequate sleep. The duration needed for each person can vary. However, in general 6-8 hours is required to wake feeling refreshed and energized. Whatever that time is for you….do it! Tape your late night programs and watch them during the day, if you must! What’s more important, your energy levels, immune-system, and health or watching television? In the end you will reap the harvest of your choice.
Thirdly, exercise every day. It doesn’t always have to be formal exercise in the gym. Although, resistance training carries lots of benefits such as increased muscle mass and
By: Kristi Smith-Willis, HAC Personal Trainer
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member spotlight:
I had always been a thin person. I never really had to work hard at the gym to stay in shape, or maintain my
size six figure.
However, after I had gained 75 pounds each with two pregnancies, and some additional weight after my second child, I was no longer that thin person. I had avoided being photographed, stepping on a scale, and even spending time in front of the mirror since my second son was born in October of 2011.
I was faced with the reality of myweight gain when I was placed on a medication that was distributed by the person’s weight.
"I could not ignore that I was 215 pounds."
My size 16 clothes were tight, and I could no longer carry a basket of laundry up the stairs without becoming short of breath and fatigued. Playing with my five year old, and two year old sons became a chore. As a registered nurse in the emergency department, I struggled making it through my twelve-hour shifts without back and knee pain. My family and I joined The Hockessin Athletic Club in May 2012.
I was overweight, unhealthy, and out of shape. Since I never worried about my food habits or workout routines in the past, I was completely new to losing weight. That first year, I would go to the gym “when I could find time.” I would do the same workout routine from before my weight gain, and was beyond frustrated when I was not losing weight. I did not realize at the time
that there is a huge difference between losing weight and maintaining weight. I tried a
few of the large group fitness classes, but became discouraged when my endurance could not keep up, or just not knowing how to keep correct form. Plus, it is intimidating to walk into a large room with very fit people. So I would return to my comfort zone of walking on the treadmill and doing some work on the circuit machines.
Feeling out of control, and basically giving up on being me again, in late July of 2013 a trainer approached me while I was on the treadmill. I had not worked with a personal trainer because financially it was out of reach.
"She asked if I wanted to try a class called FIT."
She explained how it was a small group, high intensity class, and the first one was free. I heard small, and free, and said "why not!" I was completely out of my element. Being clueless as to the majority of the exercises in the class, I began to feel intimidated and ready to run out of the class. However, small group fitness allows for each exercise to be demonstrated, and assistance was provided when needed, just like a personal training session. I loved how I was learning different types of exercises, and could incorporate them into my own workouts outside of class. The class went for forty- five minutes, and I struggled the whole way!
"That class, and the trainer, Dina Moore, changed my life."
I was able to pull through what seemed to be the longest forty- five minutes of my life with the support and encouragement from Dina, and
the amazing group of people in the class. When I got home that night, I made a promise to myself to go back the following week. The extra push came with Dina texting me every week to return. I loved how she gave me the confidence to believe in myself.
"I lost that confidence, and with FIT it was slowly coming back."
I wanted to focus on my endurance and strength. I did not want to become obsessed with my number on the scale. I thought to myself, if I am sweating and making progress every week, the weight would come off. When I started Dina’s class I could barely swing an 8-kilogram kettle bell for thirty seconds. Today I am able to swing a 24-kilogram kettle bell for a minute! The thought of stepping up onto a twenty- four inch box jump was daunting, but now I enjoy the
Karen Rosenberger
19
member spotlight:
good form.
"I now go the gym five days a week mixing cardio and group
fitness classes."
I look forward to seeing the different personal trainers that have encouraged, inspired, and supported me to be healthy! I anticipate the exchange of a fist pound, “you got this girl,” and the feeling of accomplishment drenched in
sweat leaving a class by Dina Moore. It truly is amazing to fit into clothes I have not seen in over six years, but the most exciting is the shape and strength my body is in today. I have been very lucky to meet so many wonderful people during my journey. I do not worry about the number on the scale anymore, because to me, what is most important is being healthy and fit.
challenge and success of jumping onto a forty- two inch box jump. Bending down to pick up a barbell was a struggle, let alone lifting the thing. Today I can clean and press eighty pounds! As time passed and I became stronger and had more endurance, Dina began to guide me towards different group fitness classes. I then fell in love with the kettlebell classes. Being taught by all personal trainers, it was easy to ask questions, and keep
My biggest tip for finding the right trainer – pick the trainer who is willing to give you tips
on the fitness floor long before you ever consider hiring a personal trainer.
That’s how I met Damon. I’ve been a HAC member for a few years and while I was not totally out of shape, I still wasn’t at a level of fitness where I really could be.
"Sometimes it’s hard to get there on your own."
The only thing I was missing was the extra push to make the commitment to a personal trainer. Enter my new fiancé. There is nothing like an engagement and wanting to look completely amazing in a wedding dress to drive a woman to push herself.
"I had one very specific goal as I started this adventure."
I wanted to do one pull-up by the day of my wedding. Pull-ups are difficult and are a great test of a person’s phys-ical fitness. It was obvious from day one that Damon was going to push me and looking back he had more confidence in my abilities than I did. I felt like the most unfit skinny woman.
But his unwavering confidence and motivation drove me. I didn’t want to let him down. Over the next 4 months, we worked through imbalances that I had developed over the years, he taught me the correct form to use when lifting weights, how to focus, pushed my cardiovascular system to its limits and consistently felt the need to make me laugh during core exercises. And I’ve loved every minute of it!
"Remember that goal of 1 pull-up?"
I’m at 6 and we still have 8 months of work to go! Never would I ever have thought this would be possible. I’ve realized it’s not that I didn’t have the ability to do 6 pull-ups or add the 45lb plates to the squat bar, I was too afraid to try. And while I might not be able to complete a full set with the heavier weight now, working with Damon, I know he isn’t going to allow me to get hurt and so I have the confidence to continue to try. He has given me the skills to continue to strive for greatness and the comfort to know I am safe in the process. Four months ago I made an investment in my health and fitness. That day, Damon also made an investment in me.
"I’ve gained physical strength and can now see the muscle
tone that is so desired."
I’ve also gained mental and emotional strength. And a new friend for life! A big thank you to Damon for the first four months of a lot of work, a lot of laughs and a lot of accomplishments!
Erin Gallagher (right) with Personal Trainer Damon Marable (left).
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member spotlight:
What a shock, I might actually be a Jock!
The designation has never applied to me. I was born prematurely and have suffered from Cerebral
Palsy since birth.
Although I am blessed with a positive attitude and more than a little perseverance, I was certain a gym was not the place I belonged. I was convinced I couldn’t participate in group training classes either. After all, you must be physically fit to venture there.
I could do classes in the water, but getting to the pool in the winter, well, it was too cold, there were too many chemicals, too cloudy, too wet... Summertime was definitely too hot, too sunny….you get the idea.
"The older I got, the more weight crept up."
It was too much for my poor delicate legs to carry around. The more I sat, the worse I felt. My friend Kathy told me about HAC and she suggested I take advantage of free guest days. I saw how nice it was and how many different ways to exercise they offer.
"Still, it was a gym and I’m not comfortable in the gym."
At the insistence of Kathy, I joined and headed to the pool for some water classes. The lovely hot tub and the steam room felt great for my tight muscles. I was feeling better about this already!
Then I met Andrea, my personal trainer. She wasn’t at all fazed
that I was not a jock. She showed me how to use the equipment and she tailored exercises to my level of ability. I was starting to feel stronger.
Next, I happened to notice some Yellow Stars on the schedule of classes. These stars meant the classes were newbie-friendly and a trainer would offer extra help if needed. Well, that sounded a lot like me! I went to the Barre class with Andrea by my side and she brought in a chair so I could sit for some of the exercises and said to simply work to the best of my ability. I kept on going!
"I have met the nicest instructors and classmates."
They make room for my chair and help get my equipment before class. They make sure everything is clean, they’d smile as I attempt the moves and make me feel welcome. Theywere even worried when I didn’t arrive. I had the thought that maybe this isn’t so bad after all.
Could I actually try a Spinning Class? There was a Yellow Star on the schedule so off I went! Everyone made me feel very welcome. They even help me on and off the bike. I realized I could do this spinning thing too. The express class is perfect, a half-hour of intense cardio. Yay!
Did I mention that I am one of the Sassy Seven? I got involved with SGPT in the water with Mandy. During the hour class we did all kinds of fun things and I got tons of exercise. I have six new sassy friends who make me smile. I enjoy their company and being on their team. I was never on a team before. This
gym thing isn’t so bad after all.
"Along my new journey, I have managed to lose
15 pounds and counting!"
I have lowered my BMI and made lots of new friends. I enjoy everything about HAC. All the people are so friendly and helpful in every way. It’s also nice to have a cup of coffee in the cafe with my friend Kathy who encouraged me to join. I’m thinking that might have been the best idea she could have had for me.
Well, I see another one of those Yellow Stars. This time it’s for the Senior TRX class. It says a half-hour of core and balance work. Surely that’s right up my alley as I have turned into a jock, you know. I’ve got to run...
Susan Lynch (right) with Personal Trainer Andrea Bradley (left).
21
member spotlight:
I started “Body for Life” the first week in November, 2013, because I had stopped going to the gym and had began to eat less than healthy meals. I picked this program because you could eat regular foods/meals (six times
per day) and you were not required to “track” your food intake. It also added a weekly exercise program to help with your weight loss.
I opted for picking up a personal trainer (Britta Hausman) because she was in charge of the program and I had little knowledge of which muscles to work, what order, how often, or why.
"She provided the knowledge and encouragement for me to lose over 20 pounds through the 12 week course."
I learned how to eat healthier, how to exercise, and how to continue when you have a bad food/exercise day. I owe most of the credit for my success to Britta for keeping me on track, encouraging me when I slipped, and praising me when I did well. I have incorporated exercise into my daily routine and have changed my food plan to include many of the recipes from the Body for Life plan.
Jeff Kennard (right) with Personal Trainer Britta Hausman (left).
Ivy League. Any League.
From Harvard to Duke, from UCLA to NYU, Sanford opens doors to the colleges that are the ideal fit for each student. By pursuing their own individual paths of excellence, Sanford students end up in amazing places. In fact, our class of 2013 graduates were admitted to 140 colleges and universities!
For more information about Sanford’s college acceptances, visit www.sanfordschool.org/college_list.
We go there.
Lululemon Forme Jacket Perfect for exercising, doesn’t ride up when running and stays in place
Lululemon Run Inspire pant Great for running because there is no friction and slicks off the sweat so that you stay cool and comfortable as you run
Under ArmorMen’s UA Tech shorts
Under ArmorCharged Cotton short sleeve t-shirt
What to get Moms, Dads, or Grads at HAC
Mother's Day and Father's Day are upon us, and so are those much anticipated gifts!
Check Out OurAPRIL
from the
23
By Nicolette Rovet
Summer is almost here! This tells us there will be longer, more at ease days - the perfect time to get outside and recognize bicycling. Biking is what gives you the opportunity to preserve your health, the environment, time, and money, or to simply enjoy your community’s outdoors. National Bike Month is the time to celebrate and give appreciation to bicycling as a simple solution for transportation challenges, economic development, and health issues.
Throughout May there are many events to follow National Bike Month. Some of these include: National Bike to School Day, CycloFemme, National Bike to Work Week, and National Bike to Work Day. There is also the National Bike Challenge, a nationwide event that takes place between May 1st and September 30th, where in 2013 more than 30,000 riders logged almost 19 million miles. This year, following the breath taking results from last, the national goal is aiming for 50,000 riders to pedal more than 30 million miles. This challenge is a great way to get connected with others, explore your environment, and roam your community all while improving your health!
Looking to set an achievable personal goal? At the end of September, National Bike Challenge is coming to its final days, and MS Bike to the Bay is held for one last celebratory ride. This one or two day cycling adventure will take you through a scenic Delaware beaches ride, ranging from 17-175 miles. Enjoy the fantastic finish that awaits you with food, music, and camaraderie among friends and family to celebrate your
accomplishment. What is a better way to put those last miles on for your personal goal of the National Bike Challenge? This challenge will not only push you through a personal accomplishment, improve your health, and open you to an unforgettable journey but you will also be helping others.
Bike to the Bay is a part of Bike MS
whose mission is to mobilize people and resources to drive research for a cure and to address the challenges of those affected by Multiple Sclerosis. The purpose of these rides is to raise money for MS research and other services supported by the National MS Society. What could be better than having a life time experience with loved ones while changing the lives of others?
Cycle Through National Bike Month by Committing to
Cycle Through National Bike Month by Committing to
Bike to the Bay 2014 is Saturday, September 20th
GET A JERSEY!
All registered team members receive a high quality HAC PACK Team cycling jersey, when they register and raise a
minimum of $150 by July 15.
ENJOY HAC PACK HOSPITALITY!
We provide food, beverages, massage and fun at the end of the ride!
Contact Team Captain, Joe Lazorick, at [email protected]
www.biketothebay.org
Directions:ADD the oil, onion, and garlic into a medium pot and stir to combine. Season with salt and pepper. Saute over medium heat for about 5 minutes, until the onion is translucent.
Thick & Chunky Tomato Sauce from Scratch
Don’t let the long ingredient list put you off; the entire recipe took me about 30 minutes or so. Feel free to adapt this salad depending on what you have in your kitchen.
Inspired by : The Naked Sprout’s Taco Salad
FOR THE SAUCE (MAKES 1 + 1/4 CUPS):1 tablespoon extra-virgin olive oil1/2 large sweet onion or 1 small yellow onion, diced (about 1 cup)2 large garlic cloves, minced3 large tomatoes, seeded and diced (about 3 cups diced)1/4 cup fresh basil leaves, minced1/4 cup oil-packed sun-dried tomatoes (about 6)1/2 teaspoon dried oregano1/4-1/2 teaspoon fine grain sea salt, to taste Freshly ground black pepper, to taste red pepper flakes, to taste (optional)
FOR THE NOODLES:1 medium zucchini, spiralized or julienned or 1 serving cooked pasta or 1/2 cooked spaghetti squash. (HAC recommends giving French Women Pasta a try!)
STIR in the diced tomatoes and increase heat to high-medium to bring to a low boil. When the mixture boils, reduce the heat to medium and simmer for about 15 minutes, uncovered, until most of the water cooks off. Watch closely, reducing heat if necessary and stirring often.
ADD sun-dried tomatoes into a food processor along with a ladle's worth of the tomato sauce. Process until mostly smooth.
STIR this mixture back into the tomato sauce in the pot. Stir in the minced basil, oregano, salt, and pepper, and optional red pepper flakes to taste. Continue cooking until thickened to your liking and then remove from heat.
SERVE sauce over a bed of pasta noodles, zucchini noodles, or spaghetti squash noodles.
Source: http://ohsheglows.com/2013/09/06/thick-chunky-tomato-sauce-from-scratch/
GET YOUR FEET WET WITH THESE GREAT VEGAN RECIPES FROM OH SHE GLOWS!
Layered Raw Taco Salad for Two
Ingredients:WALNUT TACO MEAT: (yield: scant 1/2 cup)(adapted from my taco meat recipes) 1/2 cup walnuts, soaked for 2-8 hours1 & 1/2 tsp chili powder1/2 tsp cumin powder fine grain sea salt, to taste cayenne pepper, to taste (optional) CASHEW OR MACADAMIA CREAM: (yield: 1 heaping cup)1 cup macadamia (or cashew) nuts, soaked in water for 2-8 hours11-12 tbsp water (use as needed to achieve desired consistency)
Ingredients:
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Directions: ADD 6-7 large strawberries into a processor along with 1/4 cup nut cream and 1 tbsp pure maple syrup. Remove strawberry cream and store in the fridge in a sealed container for up to a few days.
Optional:MAKE a Banana Soft Serve with the strawberry cream. Add 2 tbsp of the strawberry cream into the processor with a frozen and chopped banana and 1/2 tbsp almond butter.
MAKES an Instant “Strawberries ‘n Cream” banana soft serve.
SERVE with chopped strawberries in a mini parfait glass for a cold & creamy summer dessert.
Source: http://ohsheglows.com/2012/06/12/layered-raw-taco-salad-for-two/
Directions: TACO MEAT: In a food processor (or by hand), pulse (or chop) the ingredients until combined. Make sure to leave the walnuts chunky. Remove and set aside.
CREAM SAUCE: Drain and rinse the soaked nuts. Add them into a processor and process. Stream in about 1/2 cup water and a couple tbsp of lemon juice. Add more water as needed to achieve your desired consistency. The nut sauce should be super smooth and not grainy. Add salt to taste.
GUACAMOLE: In a medium-sized bowl, mash the avocado flesh with a fork, leaving some chunks. Stir in the chopped tomato, red onion, lime juice, and seasonings to taste.
TO ASSEMBLE: (per bowl) Add a hefty base of greens in a large bowl followed by a heaping 1/4 cup scoop of guacamole in the middle. Spoon on 2 tbsp of salsa over the greens followed by half of the taco meat. Add a couple tbsp of cream into a plastic baggie, snip off end, and pipe over top the taco meat. Garnish with a chopped green onion and leftover chopped tomato and red onion. Place a few crackers into the salad before serving. If you find yourself with leftover lemon and lime juice like I did, place juice into a glass, fill with water, add liquid sweetener to taste, and serve over ice.The nut cream recipe makes a cup’s worth, so you might be wondering what to do with the leftovers. You can actually use nut cream as a sub for thick dairy cream in so many
recipes. Think pasta sauces, cream-based soups, mashed potatoes, a spread on sandwiches or wraps, etc. Or use the left over cream as a base for a sweet strawberry desert.
Pappardelle’s - The Fine Art of Pasta
Homemade Gourmet PastaOoh La La! It Tastes So Good.
Check out our website and FaceBook for upcoming events, farmers market sites, recipes, specials
See us at HAC Member Appreciation Days
www.frenchwomenpasta.com | [email protected]
French Women LovePasta
Pappardelle’s - The Fine Art of Pasta
2-3 tbsp fresh lemon juice, to taste fine grain sea salt, to taste (I used just over 1/4 tsp)
3-MINUTE GUACAMOLE: (yield: 3/4 cup)1 large ripe avocado1/4 cup chopped red onion1/2 small tomato, chopped1/2 tsp ground cumin1 tbsp +1 tsp fresh lime juice1/4 tsp fine grain sea salt, or to taste OTHER SALAD INGREDIENTS: greens of choice salsa green onion (optional) crackers
Strawberry Nut Cream
Call to schedule your spring projects:
Or visit corrintree.com.
302.753.8733
26
By Lisa Luck
What is the first food item you think of when you go to the boardwalk? Is it pizza, fries
or ice cream? Because that’s probably what everyone else is thinking. Working out all year is not for naught when you head down to the Delaware beaches. I know that when you arrive, you don’t want to stick to the diet that you have kept all year to earn the body you have - you want to live a little and get the food that everyone is thinking about! Don’t worry; there are certain places where you can get all these delicious treats with a healthier option.
The boardwalk isn’t as dangerous as it seems! First up on our list is pizza. I don’t know about you, but I instantly think about Grottos. Don’t beat yourself up if you do because Grottos has an excellent 9” gluten free personal pizza! The size of this pizza is perfect because it’s enough to fill you up without over- eating. The dough is as delicious and as crispy as the normal dough so you aren’t missing anything but the calories
and the bloating.
The hardest decision you probably face when on the boardwalk is whether or not you should get some of Thrasher’s French Fries. I mean, they are the best. I say get them. Their “small” is about 16 ounces and that is way more than enough for one person. Similar “small” French fries on the boardwalk are only about 7 ounces in size and usually run you about 600 calories. If you're going to go with fries you have three options:
1. Immediately claim this as your cheat day and enjoy the guilt ridden salty spoils.
2. Grab a friend or two and share the “small.” Or...
3. I love salt and vinegar fries, so when I get some of Thrasher’s fries I ask to salt them myself, giving me control over my sodium intake. Then, I throw a few glugs of vinegar on the top and eat only until I come to the dry ones.
Once I’m at that point, I throw away the rest of the fries. This third way allows me a little more freedom in my intake.
Finally, there is an indulgence that I cannot go without when on the boardwalk, and that is ice cream. A great place on the Rehoboth boardwalk for ice cream is The Ice Cream Store. They have amazing flavors and you can add all sorts of wacky toppings. My personal favorite is Oreo ice cream with cow sprinkles. How much more fun can you get? This is my splurge and I get this once every summer as a delicious treat to myself. But on all the other days when I want something cold and sweet, they also offer some pretty amazing water ice. This is a great substitute calorie-wise and is still a deliciously satisfying cool treat. There are plenty of calorie savingoptions out there. You just have to pick and choose which ones you want to use. When you go on vacation you don’t have to let everything go, if you don’t want to. Enjoy every aspect of the beach, and remember that healthier options are everywhere you go.
this vs that
BEACH HEALTHIER
Sources: www.grottopizza.comwww.thrashersfrenchfries.com
www.rehobothbeachicecream.comphoto: http://www.huffingtonpost.
com/minitime/7-classic-beach-boardwalk_b_3641712.html
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1) How much and what type of fat is in the oil?
Some fats are better for you than others. Although you may hear about the benefits of poly-unsaturated fats, oils such as canola, corn, sunflower, peanut, soybean and grapeseed contain more omega-6 fatty acid than their omega-3
fatty acid levels. This causes an imbalance in the body which leads to inflammation, cancer, cardio-vascular diseases, autoimmune disorders and other problems. Grapeseed oil has the highest
amount at about 70% omega-6
fatty acids.
2) How pure is the oil? Many oils these days contain chemically engineered and genetically modified ingredients. 99% of the time a bottle of vegetable oil is actually just soybean oil. Currently, about 94% of soy in our country is genetically modified. Also, as noted above, soybean oil is high in omega-6 fatty acids and should be avoided regardless. What about better oil options? Organic is the best choice. But, some oils are generally more pure than others, such as extra virgin olive oil, sesame oil, coconut oil and walnut oil, just to name a few.
3) When using oil for cooking, what is the smoke point of the oil? When an oil is heated past its smoke point, it generates toxic fumes that are extremely harmful to your body. When the smoke point is reached, you'll begin to see the gaseous vapors from heating, a marker that the oil is starting to decompose.
Decomposition involves chemical damages that negatively affects the flavor of the food as well as creating cancer-causing compounds that are harmful when inhaled and/or consumed.
Keeping these concerns in mind, this is what has been
found to be the most beneficial (in moderation)
When it comes to oil, there are 3 things we need to be
concerned with.
For RAW useExtra Virgin Olive Oil - It is the least refined and most nutrient dense. Studies have shown that consumption of olive oil may reduce cardiovascular risk factors, have beneficial effects on blood pressure, obesity, arthritis and immune
function, as well as play a protective role on breast, colon, lung, ovarian and skin cancer development. While extra virgin olive oil is the most beneficial raw, it has a low smoke point of between 300-375˚ and is not optimal for cooking.
For FRYINGRice Bran Oil - With the highest smoke point of 490˚, rice bran oil is the best choice for frying. Scientific research claims all manners of health benefits from rice bran oil, such as a reduction in bad cholesterol levels, boosts in good cholesterol, anti-inflammatory benefits, reverses in liver damage, inhibiting cancer growth, and on and on. Obviously, this doesn't mean we should eat fried food all the time. But, in moderation this oil is the best choice for fried foods. I was happy to know that this what our very own HAC Café uses for frying.
For COOKING (Sautéing, baking, stir-frying)
Ghee (Indian Clarified Butter)This has one of the highest smoke points at up to 485˚and is high in nutrients and CLA, an essential fatty acid. Because the milk solids have been removed from ghee, most people with dairy sensitivities can tolerate it (Those with sensitivities should always consult their doctor before trying something new).
There has been quite a bit of debate about which oils to use for cooking, for frying or raw for salads and
such. So, I decided to do some research on the matter.
Cooking OilsChoosing Healthier
By Carla Brien, HAC Concierge & Group Fitness Instructor
31
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Coconut OilIt has amazing health benefits. The flavor from the coconut is extremely mild and in most dishes the other dominant flavors will mask the coconut flavor. Coconut oil has been said to aid in weight loss, support heart health, boost metabolism, and benefit skin. Refined coconut oil has a smoke point from 400-450˚. While I don't usually recommend refined foods, unrefined, raw or virgin coconut oil only has a smoke point of 280-365˚, so refined is the choice for cooking. When purchasing, make sure it is not hydrogenated or treated with hexane. I purchase organic refined coconut oil.
These two do have the highest level in saturated fats, but they are still the most beneficial. Why? It all depends on what type of fat it is. These saturated fats are high in nutrients and provide many health benefits. In fact, data shows saturated fats can actually help protect you from heart disease. Saturated fats do not lead to heart disease, but inflammation does. As we discussed above, omega-6 fatty acids cause inflammation. So, all in moderation, these two choices are the healthiest to use for cooking. Also, it doesn't take much when using them. A little bit goes a long way.
Let's not forget good ole butter! Grass-fed or organic butter is always a great option, raw or for low-temperature cooking. The smoke point is 325-375˚. I have been making Rice Krispies® treats for my girls to bring in to their class for years now. Well, this year I splurged and used organic butter. They tasted amazing! I could not believe the difference. It was how I remembered butter tasting when I was a child.
The basic formula to remember is "the purer the things we put into our body are, the better they are for us." They happen to usually taste better, too.
Sources: Fats: The Good, the Bad and the Ugly -by Danilo Alfaro New Professional Chef, 6th Edition -by The Culinary Institute of America The Danger of Cooking with Healthy Oils Past Their Smoke Point -by Kelly Fitzsimmons Rice Bran Oil Deep-frying May Lower Cholesterol -by Mick Vann The Truth About Grapeseed Oil: Is it Really Healthy? -by Butter Believer in Myth Busting.Omega-6 fatty acids - University of Maryland Medical Center
Check out our Spring Specials
At Novueau, we offer a safe and effective way to receive that “healthy tan” without the damaging effects caused by the sun and tanning beds.
Fantasy Tan, a customized sunless tanner, is used to
give that sun kissed glow to your skin.
You and our professionals will work together to decide what shade is best for you
and your skin tone. Another added bonus to Fantasy
Tan is our professionals can enhance and define those muscles you have been
working so hard to perfect.
It is important to note that even with your customized
fantasy tan, an adequate sun block is still key to prevent
the harmful risks associated with sun exposure.
Interested in making an appointment for a self tan
session or just have additional questions
regarding skin care or sun block?
Make a complimentary appointment with an
Aesthetician at Nouveau Cosmetic Center located
on the lower level of Hockessin Athletic Club.
Nouveau Medispa302-235-4961
Nouveau Medispa at HAC“Healthy glow”, “tan and fit…" We have all heard these expressions before. The media has programmed us to believe we will feel better with a little color to our skin. However, as we have learned throughout the years, a “healthy glow” isn’t as healthy for us as we had all hoped. Sunbathing and tanning beds pose many risks to our health and wellness. At Nouveau Cosmetic Center, located on the lower level of Hockessin Athletic Club, we offer a safe alternative to harmful rays from both the natural sun and tanning beds.
You may be asking, "why are tanning beds so unsafe?" It has been found that cases of melanoma (the deadliest form of skin cancer) are currently on the rise, and a direct link has been found with the use of tanning beds.
Tanning beds work by using ultraviolet (UV) light bulbs that emit UV radiation which leads to tanning of the skin. This UV light is essentially the same UV light released by the sun. In these UV rays, both UV-B and UV-A rays are emitted. The easiest way to think of these rays is UV-A is for Aging and UV-B is for Burning. Tanning beds have become so popular today because they seem to burn
less and tan more. The reason for this is because tanning beds emit more UV-A rays and less of those UV-B (burning) rays.
Although it may seem like less burn and more tan is a safer alternative to direct sun light, it has been found that these UV-A rays penetrate deeper into the skin and adversely affect the cells in the skin leading to skin cancers and premature aging.
What do we mean by premature/ increased aging of the skin? Wrinkles, leather or sandpaper like texture to the skin, uneven skin tone, freckling, and age spots.
“Healthy glow”, “tan and fit…"
mindful, reflective, restorative style. We will ignite and radiate an inner fire and vibrant energy as we welcome greater calmness and clarity. The Summer Solstice is a doorway into the second half of the year, energizing the paths that lead within. Let the solar energies nourish you!
that will honor and celebrate the sun.Release and energize. Think and act. Learn and live. Go forward into summer with purpose in your mental and physical journeys. Be renewed and absorb the light that is the gift of the Summer Solstice. The light is right here. Join us in this special class appropriate for beginners and beyond that will capture the promise of the solstice and empower your mind, body, and soul.
In the spirit of encountering the dark and light within, we will practice both a challenging, powerful flow and a
Summer Solstice he Summer Solstice, the
longest day of the year, marks the beginning of
the sun's journey southward. You can connect to this great turning point in the earth's yearly cycle by taking a moment to pause and look back at your own unique journey since the Winter Solstice.
The Summer Solstice beckons and invites you to move forward with life sustaining power and light. Prepare for the longest day of the year and awaken your mind and your body through a sequence of sun salutations
T
For more information about Yoga Membership or to upgrade your current membership status, please contact Katrina Clayton
at 302-239-6688 x 112 or [email protected].
Hockessin Athletic Club offers a Yoga membership that includes the total HAC Package as well as unlimited heated yoga! Our unique yoga selections include Flow,
Align, Evolve, Ignite, and Awake.
By Maria DiCamillo, HAC Yoga Director
HAC MembersAn initial consultation of your choice & $50 Chirodollar Voucher Can be used towards products, supplements or massage only!
Non MembersAn initial consultation of your choice & $25 Chirodollar Voucher Can be used towards products, supplements or massage only!
Delaware Chiropractic @ Louviers105 Louviers Drive, Newark, DE 19711
To:
From:
A $130 VALUE!
Choose your FREE Health Service:• Pain Consultation• Posture and Spinal Consultation• Auto Accident and Trauma Consultation
Gift of Good Health Certificate
Expires: July 5th, 2014
Youth Sports
at hockessin athletic clubThe YES Program
HAC SCHOOL OF DANCEAges 2.5-Adult
HAC TUMBLINGAges 18 months-18 years
HAC MARTIAL ARTSAges 3-Adult
HAC YOUTH YOGAAges 3-13 years
HAC YOUTH SPORTSAges 3-15 years
DISCIPLINE
Confidence RESPECT
Expression
self-esteem
responsibility
Acheivementpersistence
goal setting
DedicationPERSEVERANCE
Commitment
Character
[email protected] · 302-239-6688 x 124
Every Sunday from 2:00 pm to 3:30 pmCost: $15 per classNo registration needed
Drop in class
Pay at the front desk when you arrive
Classes run same as bundled schedule
For more details contact YES Program Director Angela Craft at 302.239.6688 or [email protected]
Every HAC Member ages 3-13 receives one weekly class in Dance, Martial Arts, or Tumbling AND one weekly class in Youth Yoga or
Youth Sports included in their membership!
Pike Creek, DE • Greenville, DE • Christiana, DE • Downtown Wilmington, DE • Glen Mills, PA
Substitutions/Additions not included. No Reproductions.Not Valid with any other offer. Valid at all locations.
Not redeemable for cash. Expires 5/15/14
OPEN DAILY AT 6:30 AM
www.PureBread.com
Two Sandwichesfor $12
By Lisa Luck
If you’ve never been to the Wilmington Flower Market, it’s an experience not to be missed! Since 1921, when Mrs. A Felix DuPont founded the Wilmington Flower Market, it has been a hit for most Delawareans. Ms. DuPont started this Flower Market as a fundraiser to help improve the lives of Delaware’s children. It started out as just a one day festival that raised about $1,500 each year for the Hockessin Babies’ Hospital, but this amazing fundraiser has now grown to be a full three day event that happens every year on Mother’s Day weekend. The Wilmington Flower Market has raised over more
than $4 million dollars for Delaware children.
This would not be possible without the 6,000 dedicated volunteers that help set up this beautiful Marketplace at Rockford Park. Come and support this local fundraiser by participating in all of the games, carnival rides, delicious food, and a multitude of crafts and wares for sale in the merchant shops! As you walk throughout the grounds you can heal the WDEL stage providing live music for all the people who attend. We hope to see you at the Wilmington Flower Market on May 8th- 10th.
wilmingtonflowermarket.org
Another great event is the Rockwood Park Old Fashioned Ice Cream Festival! This event is held June 28th-29th.
The Ice Cream Festival is a great place for family fun, because children of all ages can enjoy it! There are vendors, live music, local restaurants, eco-crafters and local creameries serving up the best of this region's ice cream. Another great service that they provide is shuttle buses that will run all day to the festival and back from several locations so you
don’t have to worry about finding a parking space really close to the event. If you want to go, be sure to RSVP on Facebook to stay up to date with the latest news that is available. This is also a B.Y.O.B. event, meaning BRING YOUR OWN BLANKET! What could be better than sitting on your nice comfy blanket out on a nice sunny summer day in the park? Be sure to pack some sunscreen and you're ready to go! Visit their website for more details.
rockwoodicecream.com
Local Spotlight
Body FOR Life
CHANGE YOUR BODY. CHANGE YOUR LIFE.
CHALLENGE
LOSE THE Dues
This 12 week challenge will not only help you get in great shape but it will also motivate you to continue on the path to success both in your workout routine and life! There are 3 different options for you to choose from, all of which include weekly meetings, meal plans, exercise programs and more!!!
When you participate in and complete the Body for Life Challenge, you
can lose your dues. That’s right - for each pound you
lose, HAC will take a dollar off of your dues for 3 full
months once the challenge is over! Don’t miss out on
this exciting offer! To learn more, visit an informational
meeting or contact [email protected]
Are you looking to lose weight?
Do you lack motivation?
Do you need a structured exercise and nutrition
program?
Are you competitive?
Sources: www.helpguide.org ;www.webmd.com ;www.eatright.org
T oget more of what you pay for when shopping healthy, it is important to
first evaluate how you spend your money on food. Before making your way to the grocery store, think about your meal plan for the week. Check what you already have and what it is that you need. When you make a list, you will be less likely to buy extra unnecessary junk foods, so stick to it!
At the grocery store, try to find your way around the perimeter for items on your list. Doing this you will most likely fill your cart with healthy whole foods, rather than junk food fillers. While going through these aisles make sure to compare prices of different brands and different sizes of those foods to see what gives you a bigger bang for your buck. Make sure to also look out for the store or generics brands because they will be cheaper than the name brands and they usually have the same quality.
food go to waste. Use some of these leftovers with other ingredients to create new meals. Good examples of these types of meal ideas are soups, stews, stir-fries, or casseroles.
It is also always good to check the newspaper and online for local sales and coupons, especially when it comes to buying the more expensive foods such as meat and seafood. When shopping for meats look for less expensive cuts and tryto stretch out the meat for different meals. When you cook a lot of one product and have a lot of leftovers it is important to not let any
and bread in bulk to be frozen and used as needed. If it’s in season for a certain product it is cheaper to buy them in bags rather than per piece. Also, meat is usually sold in larger portions and packages for lower costs. Make sure to plan ahead for meals, split these packages up accordingly, and freeze them for later use.
Buying frozen or freezing foods yourself so they stay good for longer, usually saves time and money when you buy them in bulk. You can buy many foods such as meat, fruit, milk, vegetables,
Shop in Season
Get your Moneys Worth
Healthy Choices First
When planning your grocery list, it is also important to think of foods that are in season. The fresh fruits and vegetables that are in season are usually easier to find and a lot less expensive. At certain times of the year, buying these foods frozen may be less expensive and they will also last you longer. If you're buying canned, make sure the label states “100% fruit juice” for fruits, and vegetables have “low sodium” or “no salt added” labels.
Buy in Bulk
By Nicolette Rovet
In this new series on different aspects of using food to Health Yourself, Victor Katch examines the conundrum of proteins; their
different kinds, where they come from, how much you need, and the problemof eating meat as your major source of protein. As an alternative, he suggests a whole-food, plant-based approach to fulfilling protein needs.
Macro- and MicronutrientsThere are five major nutrients. Macronutrients consist of carbohydrates (sugars), lipids (from the Greek lipos, meaning “fat”), and proteins (from Greek, meaning “of prime importance”). Macronutrients provide energy to maintain bodily functions during rest and physical activity…Micronutrients consist of vitamins and minerals, found in the watery medium of the body, that play highly specific roles in facilitating energy transfer and tissue synthesis. Micronutrients contain no energy.
About ProteinsThe typical adult generally ingests about 10-15 percent of their total calories as protein. During digestion, protein breaksdown to amino acids for absorption by the small intestine. Amino acids not used to synthesize protein or other compounds (e.g., hormones), or
not used for energy metabolism quickly convert to fat, and store in different fat pads around the body (think belly fat, thigh fat…). That’s right, excess proteins convert to fat for storage!
Structurally, proteins resemble carbohydrates and fats because they contain carbon, oxygen, and hydrogen atoms. But they also contain about 16 percent nitrogen, along with sulfur and occasionally phosphorus, cobalt, and iron. A combination of more than 50 linked amino acids forms a protein. Approximately 50,000 different protein-containing compounds exist in the body. The biochemical functions and properties of each protein depend on the sequence of specific amino acids.
Kinds of proteinThe body cannot synthesize eight amino acids (nine in children and some older adults), so they must be consumed in foods that contain them. We call these essential (or indispensable) amino acids… With a few exceptions, the body manufactures the remaining nine nonessential amino acids. The term nonessential does not indicate a lack of importance; rather, they are synthesized from other compounds already in the body at a rate that meets the body’s needs for normal growth
and tissue repair. Animals and plants both manufacture proteins that contain essential amino acids.
Plants synthesize amino acids by incorporating nitrogen from the soil (along with carbon, oxygen, and hydrogen from air and water). In contrast, animals have no broad capability for amino acid synthesis. Instead, they consume most of their protein by eating plants (or other animals).
Complete proteins (sometimes referred to as higher-quality proteins) come from foods that contain all the essential amino acids in the quantity and correct ratio the body needs.
An incomplete protein lacks one or more essential amino acid. A diet of incomplete protein can eventually lead to protein malnutrition, whether or not the food sources consumed contain an adequate amount of energy orprotein.
How much protein do you need? It is impossible to recommend precisely the exact amount of protein any one individual needs. It can depend on many factors including body size, level of physical activity, gender, etc. Through the years, however, beginning
The Protien Conundrum BY: VICTOR KATCH
BY: VICTOR KATCH
in 1943 and updated periodically, the Food and Nutrition Board of the National Research Council/National Academy of Science has generated nutritional guidelines based on “best” scientific evidence.
Currently, the Recommended Dietary Allowance (RDA) for protein, expressed as a daily average, represents a liberal yet safe excess to prevent protein deficiencies in practically all healthy persons. The RDA represents a probability statement for adequate nutrition; as nutrient intake falls below the RDA, the statistical probability for “malnourishment” increases for that person and the probability progressively increases with lower intake.
The following table above lists the protein RDAs for adolescents and adults. On average, 0.029 oz. of protein per 2.2 lbs body weight (0.8g per kg) represents the RDA. To put thisin perspective by way of an example, I weigh 156 lbs (70.7 kg), so my protein requirement is 4.5 oz. (57 g) protein per day (0.8 g/kg x 70.7 kg).
Think about this for a moment. To get my protein requirement I could visit my local McDonald’s and consume:
•One quarter pounder with bacon and cheese (37 g; 600 kcal);
•One large order of french fries (6 g; 500 kcal); and
•One (16 fl. oz.) chocolate McCafe shake (15 g; 700 kcal).
At this single meal with only three items I’ve already consumed my RDA for protein and a whopping 1800 kcal, and I haven’t even counted my breakfast or
what I would eat for dinner. At this rate, I could overdose on protein, increase my percent of body fat (remember, excess protein stores as fat), and consume way too many calories. WOW!
The problem of eating meat as your major source for protein Undeniably, meat is a fine source of high-quality protein, but relying on meat as a major source of protein leads to unintended health consequences that are now coming to light.
The scientific research literature is growing (although admittedly inconsistent) showing a strong causal link between animal consumption (primarily red meat) and an increasing number of health-related problems. These studies stand up to strong scientific scrutiny and their increasing frequency in scientific journals cannot be dismissed as frivolous.The scientific weight of accumulated
research suggests substituting servings of animal-based protein (in particular, red meat) with plant-based protein to improve health outcomes. Thus, meat eaters should consider at the minimum:
•Reducing the amount of animal products consumed per day.•Eliminate meat at least one day per week.•Make meat a side dish rather thana main dish.•Adopt a whole food, plant-based diet!
A whole-food, plant-based diet: The vegan approachTrue vegetarians, or vegans, consume nutrients from only two sources—the plant kingdom and dietary supplements(although not necessary). Vegans constitute less than 4 percent of the U.S. population, yet between 5-7 percent of Americans consider themselves “almost” vegetarians. For
Recommended Amount Men WomenAdolescent Adult Adolescent Adult
Grams protein per kg body weight 0.9 0.8 0.9 0.8
Grams protein based on average body weight 59 56 50 44
This article was shortened for reprint in Enhance Magazine by Hockessin Athletic Club. Please visit http://michigantoday.umich.edu/the-protein-conundrum/ for the full article.
vegans, nutritional diversity remains the key to obtain all of the essential amino acids. For example, a vegan diet contains all the essential amino acids if the recommended intake for protein contains 60 percent of protein from grain products, 35 percent from legumes, and 5 percent from green leafy vegetables.
An increasing number of competitive and champion athletes consume diets consisting predominantly of nutrients from varied plant sources, including some dairy and meat products with no degradation in performance. In
consuming sufficient high-quality protein and increases the intake of calcium, phosphorus, and vitamin B12 (produced by bacteria in the digestive tract of animals). Adding an egg to the diet (ovolactovegetarian) ensures sufficient high-quality protein intake.
One of the most common myths about the vegan diet is that after ditching meat it becomes nearly impossible to get enough protein. The table below offers some examples of plant-based options to get your protein.
contrast to diets that rely heavily on animal sources for protein, well-balanced vegan and vegetarian-type diets provide abundant good carbs so crucial for good health and not surprisingly intense, prolonged training. Such diets contain abundant fiber and little or no cholesterol. A plant-based diet also includes more than enough diverse phytochemicals and antioxidant vitamins.
A lactovegetarian diet provides milk and related products such as ice cream, cheese, and yogurt. The lactovegetarianapproach minimizes the difficulty of
Food Amount Grams ProteinAvocado 1 10Spinach 1 cup 5Cooked kale 2 cups 5Boiled peas 1 cup 9Broccoli 1 cup 5Sweet potato 1 cup cooked 5Soybeans 1 cup 28Tofu 1 cup 22Tempeh 1 cup 30Lentils 1 cup 18Refried beans 1 cup 15.5Garbanzo beans (and hummus) 1 cup 14.5Pinto, kidney, black beans 1 cup 13-15Peanuts 1 oz 6.5Cashews 1 oz 4Sesame seeds 1 oz. 6.5Tahini 3 tbsp. 8Walnuts 1/4 cup (2 oz.) 5Pistachios 1 oz. 5.8Almonds 2 tbsp. 4Nut butters (peanut, almond, cashew) 2 tbsp. 8Non-dairy milk (soy, almond, ancient grain) 1 cup 7-9Grains: Quinoa (amaranth, bulgar, wheat germ, oat bran) 1 cup 9Seitan or flavored wheat gluten 1 cup 52Oatmeal 1 cup 6Sprouted grain products (buns, tortillas) 1 slice 7-10
This article was shortened for reprint in Enhance Magazine by Hockessin Athletic Club. Please visit http://michigantoday.umich.edu/the-protein-conundrum/ for the full article.
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suddenly collapsed.
His wife called 911.
For more information visit christianacare.org/neurointerventionalsurgery.
800-693-CARE (2273)
Was it a stroke? A brain aneurysm? His wife didn’t know. But she knew what to do: call 911 and get to Christiana Hospital. There is no one in the region more qualifi ed to treat potentially brain damaging emergencies than the incredibly skilled, multidisciplinary neurovascular specialists at Christiana Care. They have the experience and state-of-the-art technology to save lives and brain function. And they’re just minutes away…at Christiana Care.
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