JULY 2014302-766-7819

BEST SHAPE EVERMeet Kim Crossan, HAC Mem-ber and Mother of three who took charge of her body and

is now in the best shape of her life!

PAGE 15

DIETS DEMYSTIFIEDWe give you the "skinny"

on five popular long-term diet changes. PAGE 9

GET A TOP-NOTCH TUSHIE

Right from your living room! PAGE 28

SUMMER RECIPESThat are sure to please your palette and go easy on your

waistline! PAGE 29

SEPTEMBER 2014302-766-7819

OVERWEIGHT TO UNDERWEIGHT

How Staff Member David Macey got control of his weight loss obsession.

DREAM BIG!Cover girls Lori Yingling & Jennifer McCrystal share

their journey and fears about fulfilling a lifelong dream!

5 STARS IN EARLY EDUCATION!

HAC Preschool & School Age Care debut on the Delaware Stars Program

with a 5-Star rating!

PACKING HEALTHY Tips and tricks to a healthier lunchbox, wallet, and you!

Pay $0 enrollment at

HAC! PLUS - Enjoy a 3 day

temporary membership. Turn

to PAGE 3 to find out more!

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Enhance a guide to overall health and fitness by hockessin athletic club

By: Gina Barusevicius, MA, RD, LDN

Sports Dietitian for The Center for Sports Medicine

Nemours/Alfred I. duPont Hospital for Children

Proper nutrition for active kids and athletes should be part of the foundation of a well planned, sports performance program. Without proper fuel, the athlete will not achieve their potential and may even be at risk for injury. It is important to remember that there is a correlation between the amount of training and practice that an athlete can sustain and the proper intake of healthy nutrient dense foods and fluids.

Here are some guidelines for the athlete:

PRE-EXERCISE

1. Three to four hours prior to exercise, athletes should consume meals that are high in carbohydrate, moderate in protein, low in fat, and adequate in fluids. This type of meal will provide energy, prevent dehydration, and delay fatigue. An example is oatmeal with milk, almonds and fruit or pasta with grilled chicken.

2. For the hour prior to exercise, the focus is carbohydrate and fluid intake. The amount of food consumed is determined by the amount of time prior to exercise. Smaller meals are eaten closer to an athlete’s starting time and larger meals are eaten when there is ample time for the meal to be digested. The athlete can set the

stage for good performance by consuming the right amount of food and fluid at the right time.

DURING EXERCISE:

1. The intensity of exercise, the amount of gastrointestinal distress and the effects of heat and humidity are some of the reasons that proper food and fluid intake may fall short. Recommendations for food and fluid consumption during training or competition depend on the sport. It is important to remember that hydration should start at the beginning of each day, from the moment the athlete arises from sleep. Water is always a good choice.

2. For athletes who engage in prolonged exercise in the heat, carbohydrate, fluid, and electrolyte intake is absolutely critical for performance and health. Many sports drinks provide these elements.

3. Guidelines for fluid replacement during exercise include the consumption of 8 to 12 ounces at 15 to 20 minute intervals beginning with the onset of exercise.

4. During prolonged exercise, most athletes consume a beverage containing 6 to 8% carbohydrate. This type of beverage helps the athlete replace energy that is lost and minimize any effects of dehydration.

POST EXERCISE:

1. Within the first 30 to 45 minutes after exercise, carbohydrates should be consumed. One of the most important factors in muscle

glycogen resynthesis (replacing energy stores in the muscles) is the consumption of carbohydrates immediately after exercise. This is especially important if your athlete is involved in tournament play or will be competing the following day.

2. Consumption of a small amount of protein is also beneficial to help rebuild the muscles after training or competition. A good example is a peanut butter and jelly sandwich or low fat chocolate milk and a small bag of cereal, nuts or dried fruit. 3. Weighing the athlete before and after exercise can help estimate the amount of fluid that was lost during exercise and determine how much needs to be replaced. Along with weight, monitoring urine color is a simple way to evaluate current hydration status. For every pound that is loss, 16 - 24 ounces of fluid should be consumed.

The youth / high school athlete needs support in the form of proper nutrition, hydration, and rest in order to keep performing at a high level. Sports nutrition should be considered the athlete’s most important internal resource; if an athlete doesn’t have enough fuel or fluid, he or she will not function at peak capacity. An athletes’ nutrition is critical: it promotes optimal daily energy levels, optimal daily post-exercise recovery, and enhanced athletic gains (i.e. strength, speed, stamina, endurance). Proper nutrition can provide the competitive edge in achieving greater success in athletic experiences.

Happy Training!

Sports Nutrition 101: Back to the Basics

2

PAY $0 ENROLLMENT ON A HAC MEMBERSHIPWHEN YOU JOIN BY 9/30/14!*

*A 12 month commitment is required. Other restrictions may apply.

YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!COME JOIN THE FUN.

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3 DAY PASSPresent this pass for a three day membership to Hockessin Athletic Club!

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Local residents only. Must be 18+ years of age. First time visitors only. Other restrictions may apply.3

In this edition of Enhance

302-239-6688 x 155 kidsprograms@hachealthclub.com

Splish & Splash

Crafty Cuisine

Crazy Maze

Laser Tag

Gymnastics

Sports Mania

Old Fashioned

HAC Party Themes

Birthday Partiesat HOCKESSIN ATHLETIC CLUB

Voted Best Place for a Kids’ Party Upstate

Harmful Effects of Refined Sugar | PAGE 5

Meet ISR Mom, Sandra Donahue | PAGE 6

Golf Specific Training | PAGE 7

Local vs. Overseas: Why Where Your Food is f Grown Matters | PAGE 11

Love to Run | PAGE 13

Just Because It Says “Organic,” Doesn’t Mean It’s Good for You. | PAGE 21

Lose it for Life! HAC’s New Weight Loss Program | PAGE 26

Do You Really Know How to Squat? | PAGE 28

featured articlesDavid Macey Shares His Journey from Overweight to Underweight to Healthy HAC Staff Member David Macey takes us through his journey of ups and downs - 100 pounds lost, an obsession with losing weight, and the ultimate healthy recovery. | PAGE 9

Fall Back to Fitness You deserve a HAC Membership and only a limited number of memberships are available. Enjoy all of the benefits this fall - plus, you’ll pay no enrollment fee when you commit to your health for just 12 months! | PAGE 15

Dream Big: Our Cover Story How Lori Yingling and Jennifer McCrystal tackled an item on their bucket list and had the time of their lives with HAC School of Dance for adults! | PAGE 23

5 Stars in Early Education: HAC Preschool & School Age Care HAC debuts with a top rating in the Delaware Stars Program for Early Childhood Success! | PAGE 23

Back to School & Back to Fitness: Tips for Packing Healthier Snacks & Lunches Take these tips straight to your lunch box! Put nutrition-packed foods in your body everyday while saving money and calories by avoiding takeout or school cafeteria food! | PAGE 29

Enhance Magazine, September 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 lmaguire@hachealthclub.com

4

Harmful effects of refined sugar:

By Damon Marabledrug-like. It actually has been described as having similar properties as cocaine. Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, "White refined sugar is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11. It has 12 carbon atoms, 22 hydrogen atoms, 11 oxygen atoms, and absolutely nothing else to offer." The chemical formula for cocaine is C17H21NO4. Sugar's formula again is C12H22O11. For all practical purposes, the difference is that sugar is missing the "N", or nitrogen atom. Heavy right?

I am not saying that you shouldn’t ever eat something that has refined sugar, because that will actually be quite hard going through life. What I am saying, however, is to definitely be smarter and thoughtful as to what you eat… and why you are eating it. The best way to cut added sugars out of your diet is to limit processed foods as much as possible, and satisfy your sweet tooth with fruit. Make a practice of this, and you won't need to spend so much time staring at food labels and counting sugar grams. Remember what you put into your body reflects what you get out of it, and there is no real point of putting something into you on a regular basis that the body has no use for.

In this day and age the average person is doing detrimental damage to their body, and they are not even aware that they

are doing so. What is this bodily harm they are so willing imposing on themselves? The culprit is sugar, or in the case in question, refined sugar. The World Health Organization recommends we should consume less then 6 tsp of sugar each day. More shocking is the fact that it is reported the average American consumes roughly 22.2 tsp of sugar each day; almost four times the recommended amount! The American Heart Association has said that people need to make a distinction between naturally occurring and added, refined sugar when it comes to daily sugar intake. For those that aren’t aware, refined sugar is sugar that has been extracted from natural food, then chemically processed, changed, and bleached to the sugar that we know and use today. When sugar is in its natural food born state, it does contain some nutrients. But once it’s been extracted and tampered with, it becomes a whole different entity that serves no real nutritional

purpose other than to appease the sweet tooth…. And yes, that is a bad thing.

When sugar goes through the refining process, it loses its nutritional value completely. It becomes an empty calorie substance that can no longer be labeled as food. What is left consists of pure, refined carbohydrates. The body cannot utilize this refined carbohydrate unless the depleted proteins, vitamins and minerals are present. Therefore the body is forced to steal these nutrients from other sources in the body. Some examples include: Minerals such as sodium (from salt), potassium and magnesium (from vegetables), and calcium (from the bones and teeth), etc. Basically “paying Peter to pay Paul”.

Consuming excessive amounts of sugar promotes chronic inflammation in your body, elevate LDL cholesterol, can lead to insulin and leptin resistance, and has been linked to diabetes and hypoglycemia. Too much of it also helps promote unhealthy weight gain, tooth and gum decay, increases the blood's thickness to the point of becoming sticky and glob like, leading to decreased blood flow which makes the heart have to work harder. Here is another fact which is a shocker in itself: refined sugar’s addictive properties are borderline

5

PROUDPROVIDER OF

We started our first ISR lesson with Lauren Horney in May 2013 after

Sam (age 2) gave us a huge scare. In March 2013, while visiting family, Sam and his twin sister were playing in the backyard. I called him to come over to me. He thought it would be funny to run away from me, and ended up running onto the pool cover on the 8ft deep end. He was thigh deep in pool water, and I had to climb onto the cover to pull him off. Thankfully, the cover was strong enough to support us both!

When we started ISR, Sam was extremely resistant to it. He screamed and cried the entire time, all while quickly learning to float unassisted. He had learned to fall into the water, flip himself over, and float on his back (all

while screaming his head off) in ONLY five 10-minute lessons!!! At the end of our 6 weeks, he loved the water, and Ms. Lauren.

We started up again in May 2014. After a year’s hiatus, Sam picked up right where he left off. He still loved Ms. Lauren and loved the confidence he had from ISR! He is a child that does not enjoy having his limits tested. When Ms. Lauren challenged him to swim underwater, eyes open, he fought her in the beginning, and still does at times. ISR once again continues to prove its effectiveness. My stubborn little guy has learned to swim independently, float on his back to rest, and then swim to the steps of the pool, even on days he has no desire to be in the pool!

Zoe began ISR lessons with Lauren Horney in May 2013, after her twin

brother ran onto a family member’s pool cover in the deep end and gave us a huge scare! Thankfully he was fine, but we realized that keeping an eye on twin 2 year olds was becoming dangerous. We chose ISR to give our kids confidence in their ability to swim and self-rescue, and respect for the dangers of water play.

When we started, Zoe was not a happy little lady. She screamed and clutched Ms. Lauren. By the end of the first week, everything changed. She realized she LOVED the water! She was happily jumping in the pool and had learned to flip herself onto her back and float to rest. After our 6 week session, she was hooked on swimming!

We began more intense swimming lessons with Ms. Lauren in May 2014. After a year off, Zoe picked up right where she’d left off and was even beginning to open her eyes underwater after 3 lessons. We have experienced some challenges with her in “the

real world.” She is 3 years old and likes to be like the “big girls.” The unfortunate part is that most 3-6 year olds have not taken ISR and can’t swim unassisted. When Zoe saw a girl swimming (she was paddling with her head above the water with a puddle jumper on), Zoe started to try to swim like the “big girl.” Paddling like this requires a lot more energy, but thankfully, she knows how to flip over and rest when necessary.

We are now at the end of 6 weeks of lessons with Ms. Lauren, and Zoe has hit a tremendous milestone! My shy little girl is a confident force to be reckoned with in the pool. Zoe swam four full laps during her last class. I believe this small commitment the past two years has set her up for a lifetime of loving the water!

Sam

ISR MOM Sandra Donahue Shares her twins' story!

6

Zoe

Are you tired of getting the same results in your golf game? Are you looking to take your golf game to the next level? If you answered yes to either of these, this is the class for you!

My name is Denise Boyle and I am a Master Trainer at the Hockessin Athletic Club. Golfers have expressed concern to me about their lack of flexibility, mobility, and core strength. These are all important components of this new program. This is a program specifically for golf, focusing on exercises to help improve strength, flexibility, power and mobility while addressing the

core muscles. By using corrective exercises, this class will improve posture and maximize performance. Utilizing various equipment, this class will condition and improve your golf game while focusing on the proper range of motion and balance. Isn't it about time to invest in yourself and have your body perform to its full potential? Using the below techniques are essential to this program. As you progress, you should gain an understanding of how your body moves as it relates to your golf game. Keep in mind that the movement styles and techniques that are taught in this program will help you in everyday life, as well. There are four main components of this program:

1. Stretching2. Warm-up3. Dynamic Movements4. Strength

StretchingI will teach you stretches to do before and after your golf game, which will translate to better performance both on and off the course. Stretching is essential to golf to prevent injury.

Warm-upDuring this segment, we will focus on elevating your heart rate. This prepares your body for the dynamic movements and strength components that will follow.

Dynamic Movements Dynamic movements comprise the third component. These are movement patterns that prepare the body for resistance and load. This part of the program takes your body from static stretching to active movement.

Strength Now your body is prepared for the resistance and load that you will encounter. The equipment we will use is TRX. TRX is a suspension training system that uses your body weight and gravity to perform exercises. This TRX program is specifically designed for golf. We will develop strength in your legs, back, arms, and shoulders. In this component, we will also work to improve endurance so you can maintain stamina throughout your golf game and beyond.

INTRODUCING AT HAC:

GOLF SPECIFIC TRAINING IMPROVE YOUR GOLF GAME

With Hockessin Athletic Club's Golf Program

The exercises we do in class will mimic movement patterns of a golf swing. Targeting certain muscles like shoulders, upper back, rotator cuff and our core helps promote more speed and power, while helping you increase your distance and ball speed. Next winter, HAC will be introducing a strength and conditioning program and professional golf lessons from Dave Seeman, our professional golfer.

HAC Master Personal Trainer Densie Boyle and client Jim Sherrill.

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DAVE SEEMAN"Both Denise and I are veryexcited about bringing thisprogram to all of the golfers at HAC. We are committed in not only improving your overall fitness, but also giving you ways of improving your golfing ability. My philosophy revolves around proper fundamentals. In the course, we will show how properly setting up to the ball will give you a more consistent and reliable swing. Most people do not understand how the body and the arms work together. You will learn the best swing for you, one that won’t hurt your body and that will give you the most success!"

Dave Seeman has been an award-winning golf instructor in the Wilmington, Delaware area for over 20 years. He learned the art of teaching golf under two “Top 100 Instructors”, Fred Griffin and Phil Rodgers at the Grand Cypress Academy of Golf in Orlando, Florida.

Dave started his teaching at the Wilmington Country Club in 1992 and remained as their Head Teaching Instructor for ten years. For the next seven years he was invited to begin academies at both White Clay Creek and also Back Creek. He was also the lead Instructor at White Manor C.C. for two years. Dave has been our PGA instructor at HAC for the last four years and during the golf season, he resides at Inniscrone Golf Course in Avondale, Pennsylvania. Dave has been a fixture in local instruction and was named Philadelphia’s PGA Section Teacher of the Year in 2000.

Other accomplishments include: 2002 and 2009 “Best Teacher in the State of Delaware” by Golf Digest and “Top 25 Instructors in the Philadelphia Area” by Philadelphia Golf Monthly. He played college golf for Rollins College in Winter Park, Florida and then played the mini-tour before focusing on teaching the game he has played since he was ten years old.

Dave is dedicated to making the student feel comfortable in the learning process of the golf swing. He works with the student’s strengths and weaknesses and creates a learning environment that is fun and relaxing. “Let’s face it, golf is

the hardest game that you will ever play, but is also the most rewarding”, says Dave. He is eager to bring his teaching skills to many of the HAC members! Dave specializes in teaching:

•Beginners•Intermediate Golfers•Low Handicap players•Women•Seniors•Young Children (6-12 years old)•Teens•High School Team Golfers •College Team Golfers•Golfers with physical limitations

As Dave Seeman and I partner together, we will be taking your golf game to a whole new level. You will have options to choose from within the program and a package will be set up to focus on what you would like to do. Whether you want to do just strength and conditioning and/or take professional golf lessons from Dave Seeman, the choice is yours.

This is what Jim Sherrill, one of the participants says about the program: "Working with Denise has not only contributed to my overall fitness but also a dramatic increase in my core strength allowing me to play 36 holes in a day with no fatigue whatsoever. Working with Dave has put my swing and my understanding of the swing in a position to become a much better striker of the ball. Results driven for sure, but they both make it a lot of fun in developing these skills." If you have any questions about this program, please contact Denise Boyle.

Class is on Mondays at 7:00 PM

Denise Boyle, Master TrainerACE, NASM-CPT, TRX, GTS, FMS Certified

Contact Denise: dfboyle@verizon.net or 302-239-9265

Dave Seeman

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My fitness journey started off about 100 pounds ago. At that point

in time I didn’t know anything about having a healthy diet or exercising. As a kid, I grew up playing sports such as basketball and baseball. Although, I absolutely hated anything that required me to break a sweat.

"Along with my lack of enthusiasm for cardio, I also had poor eating

habits."

I lived off of chicken fingers, hot dogs, cheeseburgers, and more chicken fingers. Keeping true to the saying “You are what you eat,” my dad was convinced that I would wake up one day as a chicken finger.

However, when I was a junior in high school at Wilmington Christian, I woke up one day with the sudden urge to change my life. I felt a really strong desire to lose weight

completely and change my lifestyle. I started by changing my eating habits and getting myself into a regular exercise routine. My big transformation began with a two mile run every morning. Whether it was before school on the weekdays, or a fun activity on the weekends, I would wake up and run every morning. Whatever I had planned, I was not able to do it until I got my daily run in. I began my running program at a small gym in Pike Creek before the Hockessin Athletic Club was built back in 2007. I then became a member of HAC soon after they opened up and continued my exercise regime where I really made big strides in my weight loss program. It was such an exciting fitness club to be a part of, and it made me look forward to coming in everyday. Instead of going to the gym because I thought I needed to, I began going because I wanted to. It also helped that I was starting to see the results that I had been working so hard to get. In

addition to exercising, my diet changed dramatically. I made chicken, brown rice, and mixed vegetables a regular meal. People kept telling me I would get sick of eating that after awhile but surprisingly that never happened for me. Seven years later I’m still enjoying it as one of my weekly meals.

In 2007, I started at a husky 245 pounds and by the

beginning of 2009 I was all the way down to a very light 150 pounds. I had lost over 100 pounds in the process, but it turned into an obsession and I had actually become too skinny.

"This was where the Hockessin Athletic Club

really helped me get control of my dieting and

weight loss obsession."

HAC SPOTLIGHT: STAFF MEMBER

9

I began getting involved in resistance training and weight lifting so that I would no longer look like a skeleton. Thanks to HAC and the free consultation with a Personal Trainer and the free workout with a personal trainer that they offer to all of their members, I linked up with Personal Trainer Josh Sell. Unfortunately, Josh moved away and is no longer training, but I still carry on with all of the important health and fitness knowledge he has given me. Josh had a big influence in showing me the proper way to lift and helped me start a resistance training program. His program helped me get back to a healthy 190 pounds. Not only did I feel better, but I looked better. My body was in great shape and my muscles became more defined. Josh would even take skin fold measurements and check my body fat percentage whenever I wanted. Josh went above and beyond to help me, which I am forever grateful. Josh's enthusiasm, knowledge, and effort are what is to be expected of HAC employees and its why HAC is truly an unbelievable place. I now work for HAC - you may recognize me from the upstairs Mind/Body Desk.

"All of HAC's trainers have intentions of making a difference in people’s lives as well as giving 110%

in everything that they do at the club."

I recently graduated from the University of Delaware with a degree in Health and Behavioral Science. I am excited to start a career and see what God’s plan is for me. Because of my experience as both a member and staff member of Hockessin Athletic Club, I have chosen a career path in helping people in the same capacity I was helped. I feel confident that I can lead others towards the road of success and feel that I will be able make a difference in people’s lives.

When standing in the produce section of the grocery store,

have you ever been confused as to why there are two or three different stands for the same type of tomato? The reason is that one tomato is locally grown and the other is shipped from half way across the world. How food is grown and transported can influence how it impacts your body.

The nutritional value declines as time passes after harvesting.Local food tastes better because it is picked at the peak of freshness and is grown with the consumer in mind. Local farmers are not anonymous; they take their responsibility to the consumer more seriously than do big companies from overseas.

By: Lisa Luck

The fewer the steps there are between your food’s source and your table, the less chance there is a risk ofcontamination. When you know where your food comes from and who grows it, you know a lot more about the

food you are putting into your body. The bacteria outbreaks that are reported on the news from recalls on certain food items from time to time would not affect you because you would know the food in your refrigerator was grown by your local farmer and not from some big factory.

Money spent with localfarmers, growers, and artisans stays close to home. It helps build your local economy instead of getting handed over to big corporations around the world. Knowing where you food is from connects you to the people who raise and

Local vs. Overseas

grow it. Instead of having a single relationship with a super-market, you can develop smaller connections with more food sources. Soon you will know all of the vendors at the farmers market. People who know you tend to want to help you out. It can be setting aside your favorite loaf of bread because your local baker knows you're running late to the market or maybe a deal from your local butcher.

Article information adapted from Clemson University's local fact sheet.

►Some farmers markets are held on a local farm so you can meet your local farmer. You can ask them how they grow the food and what products they use on their produce.

►You can find a local farmers’ market by visiting www.localharvest.org orwww.guide.buylocalca.org.

►Local food supports your local economy and also creates a sense of community.

Join us for 2 or 3 hours of instructed art with a BYOB option! Bring a friend or book your party or team event with us! NO EXPERIENCE NECESSARY!

Paint and Party!

Discount Code: 5OFFHAC www.kennett-design.com

117 W State Street, Kennett Square, PA 19348

610.444.4400

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Mary Hameli considered herself an above-average runner – until she watched her running form on videotape and finally figured out why she had suffered a string of severe injuries that sidetracked her training and racing plans for two years. A running gait analysis left Mary, who has been running regularly for more than eight years, stunned to see how her heels struck the ground as she ran. Suddenly, she understood the cause of her injuries. “It was very eye-opening as to how inefficient that is and easy to see how that opens the door to injury,” Mary says of her heel-striking form. As a result of that gait analysis, Mary is relearning the mechanics of running in a new 12-week course at the Hockes-sin Athletic Club called Love to Run, taught by nationally certified personal trainer Brandon Dombrowski. “The reason why we want to teach people how to run is that 85 percent of runners are injured each year,” says Brandon, a triathlete who races at the elite level. “Eighty-two percent of people heel strike. So, there is a correlation there. If we can teach people how to run properly, we can decrease injuries in regards to running.” Love to Run is based on the Pose Method developed in 1977 by two-time Russian Olympic coach Dr. Nicholas S. Romanov. The method, which characterizes running as a skill, is a system for teaching human movement. It breaks down running into three stages: pose, fall and pull.

The pose stage is when the supporting foot lands under the hips and the other foot is in the air, knee bent almost parallel to the ground. From the side, the legs would look like the number 4. The fall stage comes while using gravity to help propel the body forward. The forward lean causes the body to “fall” forward, rather than pushing off the supporting foot. This is more effective, as it uses gravity to a runner’s advantage. The pull stage occurs when a runner is pulling the heel up instead of pushingoff. This movement calls for runners to land on their forefoot, or balls of the feet, enabling the landing foot to fall under the hips. Brandon has used the Pose Method for about a year and swears by it. After a couple of weeks using the method, he said he noticed a gait change. “My heart rate was elevated a little bit because it’s a different method of running,” says Brandon, who has been pain free since using the method. “After all of that, I ran a half-marathon and had a personal best. I could attribute it to my fitness level, but I think changing my gait was a big factor.” Brandon became certified in Febru-ary to teach the Pose Method after studying under Romanov. “The program is for anybody who wants to move better. So you don’t have to be a runner to be involved in it,” says Brandon, who teaches the method to individuals and small groups. “A lot of

it has to do with perception and body control.” The process starts with a running gait analysis in which the participant is videotaped while running. From there, Brandon performs a six-point analysis to examine techniques such as foot strike (how the foot hits the ground), body position and fall angle. The Love to Run program includes a variety of running drills that should be done before and after each run to reinforce the Pose Method principles. When Michelle Fuller received her running gait analysis, she discovered that she landed on her heels when she ran. Landing on your heels, Brandon

By: Bettinita Harris; HAC Personal Trainer

says, is like using the brakes in a car. “It’s slowing you down,” he says. “You are absorbing three times your body weight. And if you are absorbing three times your body weight with each step you take, it’s going to hurt.“ Within weeks of starting the Love to Run program, Michelle said she was experiencing less knee pain and believes it is because of changing her running mechanics. “I now run on the balls of my feet, which is the proper way to run,” says Michelle, who runs every other day. “I have also learned about cadence and how my long stride I had in the beginning affects me. [Brandon] has taught me to shorten my stride and worry about my cadence and how many steps I can get in per minute.” Michelle says that while she understands the Pose con-cept, making the change is a gradual process. According to Brandon, most people need about 12 weeks for their body to fully adapt to the method. Beyond injury prevention and helping runners gain speed, Brandon says the Pose Method helps individuals run more efficiently. He uses this analogy: Would you rather be a muscle car and suck down gas (your energy)? Or would you rather be a Prius and be able to go on a small tank of gas for a lot longer? “If the two cars are traveling at 40 mph, our Prius is going to last a lot longer. It has a smaller engine. It’s not as powerful. But it will last longer at that speed,” Brandon says. “If you take someone who is muscling through a run, they are going to be working harder and longer to finish that 5K or 10K.” Mary and Michelle are hoping to learn to run more efficiently. In fact, Michelle believes a more efficient run-ning style will translate into personal records in the future. “While I know I still have more to improve on, I look forward to the upcoming weeks of training and hope to become a better runner before my first marathon in November,” Michelle said. For more information about Love to Run, contact Brandon Dombrowski at dombrowskiutd01@gmail.com.

Want to run without injuries?

Want to run more efficiently?

Want to run and gain speed?

Learn this method of running here at HAC!

Learning the Pose Method® of running will accomplish the above and much more. This method was “founded” by Dr. Nicholas Romanov, a leading endurance coach who has been involved with many elite level athletes from across the globe.

If you are interested, please contact Maria Argiroudis at margiroudis@hachealthclub.com or call (302) 239-6688 for more information.

“You don’t have to be a “runner” to learn this skill. It applies to any athlete. The runners position aka 'pose' is the foundation to most athletic positions and movements.”

By: Bettinita Harris; HAC Personal Trainer

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Hockessin Athletic Club is the place to be this Fall!

A limited number of memberships are now available.

Please contact our Membership Team at 302-766-7819 x 112 or kclayton@hachealthclub.com

Fall Back Into Fitne s

302-766-7819 • WWW.HACHEALTHCLUB.COM

Fall Back Into Fitne s

The Beginning For as long as I have known my best friend, Jennifer, she has always talked about taking tap lessons. She wanted to dance as a child but was told "no" because “she didn’t have the traditional dancer’s body.” But Jennifer held on to her dream of slipping on a pair of tap shoes and channeling her inner Ginger Rogers.

Last Christmas, I bought Jennifer a pair of black, patent-leather, Mary Jane tap shoes and arranged for four private lessons with Angie Craft, dance director at HAC. I bought myself a pair too and said I would go with her. I hated to dance and I rarely did it publicly. But, I figured, what the hell...it’s just the two of us. We’ll have a few laughs, take some pictures and have some funny stories to share.

Angie & Her Big Ideas That first Tuesday morning, Angie came into the dance studio with a huge smile on

her face. She said she’d been thinking about it and that we should forget the four classes. We would be practicing until May and we were going to be in the show. Yes, the dance show. The recital. The one for kids. We cracked up and agreed. Hey, May seemed like forever away. And she was just kidding, right?

Turns out, Angie wasn’t kidding. Within the week, she had us pick our song. We chose “Sisters” from the 50s classic, White Christmas. I grew up

watching my mom and aunt tap dance to it and many other songs. I think deep down, there was a little (ok, big) part of me that wished I could dance too. It always looked like so much fun. Could it be that these lessons were really a gift for me too?

Lessons Apparently there is more to tap dancing than just throwing your feet around to make that awesome sound. Each Tuesday Angie would teach us a few new

steps. We’d log them in our journal. And then we’d practice. A LOT. We’d nail a move and go back to Angie. She was always so excited and proud of us. And, then she would say, “well, since you got that, let’s add this to it.” She never let us settle on easy.With all that practicing we realized that dancing is awesome exercise. Jen is a cardio girl but I am not. Those first few weeks were tough. Jen could easily make it through the warm-up and the dance. Halfway through the first song, I ‘d be dying. By the end, I’d be doubled over, hands-on-knees, sucking wind. It wasn’t pretty. But it got better. Ultimately I wound up losing a few pounds and tightening up some spots I hadn’t been able to get to with regular exercise. And I could breathe through most of the dance. Who knew? Dance is great cardio for people who think they hate cardio.

Busting Out of the Comfort ZoneI loved our tap lessons and focusing (obsessing) over all the technical details (my nickname was River Dance, but I probablylooked more like the Lucky Charms guy). Each week as the end of class drew near, Angie would turn off

BY HAC STAFF MEMBER:

Lori Yingling

"

Dream Big: HAC Member & Staff Member Spotlight

Jennifer McCrystal (Left) & Lori Yingling (Right)

A compelling story of one of our own HAC Youth and Adult Yoga Instructors. Lori Yingling shares her experience in how she has benefited from participating in Adult Dance classes at HAC.

“Sisters”, put on something fast and fun, and we’d have to dance, freestyle. No routine, just moving. Jen loved it. I dreaded it. I was beyond uncomfortable and it showed. My hips andshoulders were stiff. I just could not get out of my own head and let go. So, here’s what you have to love and appreciate about Angie. She pushes you out of your comfort zone. She is always there with an encouraging, supportive word. And she is completely honest. She would say, “If it didn’t look good, I would tell you.” And for those of you who know Angie, you know that’s true. Her spirit is strong, bright and infectious. She loves dancing and she makes you love dancing. There was always an encouraging text, a huge smile and hug in the hallway, and a gentle ear for the one or two times I may have cried (mostly out of happiness).

The Costumes, the Concerns, &the CommitmentMy best friend and I are total opposites. She loves her bling and I love my black cardigan. No, seriously, I have at least 7 black cardigans and I love them all. So you can imagine my reaction when Angie showed up with a picture of our costumes.

They were hot pink, with black sequins and feathers. Oh, and black fishnets. Did I mention the black fishnets?

It was around this time that it occurred to me that, oh my gosh, this is really happening! I enjoyed and looked forward to our Tuesday mornings so much. On the days when we had tap, I would hop out of bed with a huge smile, eager to get to HAC. But the actual “show-thing” was throwing me. Were we really going

to get up on stage… and dance? I was getting nervous, really nervous. Like, I-can’t-sleep-nervous.

I had a choice to make. Tell Angie and Jenn I was out (the thought of disappointing them was awful) or move forward. Then it occurred to me, I didn’t want to disappoint myself. And, yes, we were having a ton of fun and way too many laughs to count while at class, but we were also working pretty hard. Did I want to look back at

all my effort and regret that I quit? Or did I want to bust out of the cardigan, tell anxiety and fear to go to hell and finally just let go?

So, I made like Elsa in Frozen, and let it go. And once I did, things started happening. It got easier. All of it got fun…all of the dancing, the costume, the hair, the make-up. Anxiety was replaced with excitement. Wow, that’s some serious personal growth!

Supportive HACCommunityAnd while I initially had quite a bit of anxiety surrounding much of the experience, Jennifer’s only real worry was what would people think when we hit the stage? Were we taking up too much time? Were we detracting from the kids?To our surprise & delight, we were met with an incredible amount of encouragement and support.

Whenever we had a question, we could count on all of the dance instructors at HAC to help us out. Every teacher in the dance department helped and cheered us on. I am sure there were times when we were really annoying but, if so, they never let on.

The children in the show were so excited for us.

Article continued on next page

Dream Big: HAC Member & Staff Member Spotlight

In the end, Angie’s way made my

hips move and my soul sing. How

do you thank someone for that?

And in the End…In five months of tap lessons, I learned the time step, the essence, the sugar, and the grapevine.

But I also learned:

• To stick with friends who lovingly encourage you out of your comfort zone and push you to grow and be the very best version of yourself.

• To not let fear and anxiety stand in the way of living life to the fullest. If you have a desire to do something, do it. Tell anxiety to get lost, then make your dream happen.

• To not let your what’s on the outside of your body determine your ability to let what’s inside to shine bright.

• Confidence is the sexiest move you can have.

• To move through life radiating enthusiasm and encouragement. It is contagious.

Who doesn’t want to live in a world where we support each other in following our dreams? That’s a pretty liberating and happy place to be.

“You’re so pretty”. “I love your dresses!” “I love your dance.” “You guys are so good!” These kids have absolutely no fear about going on stage. They look adorable and they dance because it’s fun and they enjoy it. They don’t worry about what people will think. They just go out there and rock it. Their joyful, easy spirits motivated us to just enjoy the moment.The adults were on board too. HAC backstage moms are the best! We heard things like “You inspire me.” “You have courage.” “I admire your confidence.” It was truly humbling.

The backstage moms were also our biggest fans and loudest cheerleaders. (We’re looking at you Coral Team Moms… especially you Jenni Holcomb and Amanda Biggs!). We feared crickets and tumbleweeds when we hit the stage, but what we got was: “Bring it home ladies!” and “That’s right! You go girls!” There’s no way you can’t smile on stage when your dance peeps are cheering you on every step of the way. We are forever grateful to those amazing ladies.

After the finale at the last show, Angie called us back out on stage, gave us trophies, and shared a bit of our story. It was the perfect ending to our awesome experience.

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By: Lisa Maguire

"Organic." It's such a feel-good term, isn't it? When you hear, "try a cookie - they're organic!" don't you picture a delicious baked good, somehow crafted only of foods that are fabulously nutritious?

It's easy to trick ourselves into feeling good about foods that we know really aren't all that great for us, or to use the term to rationalize buying something that we know is not a good dietary choice. But, how and when do we draw the line? Isn't organic a good thing? Well, sure it is. Organic is a great thing - most of the time. But, before we can make good choices about what organic products we're bringing home, we have to be well educated on what "organic" really even means.

There are three main categories of organic foods: produce, livestock, and multi-ingredient foods. Each category has its respective criteria to qualify as "organic," all of which involves how the produce, livestock, or multi-ingredient food is produced. There is much controversy surrounding whether or not organic food is "better" for you than traditionally fashioned products, but undeniably, organic produce and

livestock is good for you. It's the "multi-ingredient foods" that you should be most concerned with.

In order to be considered organic, the multi-ingredient food must contain 95% or more certified organic content. Multi-ingredient foods would include the organic versions of popular items such as chocolate sandwich cookies or macaroni and cheese. These items, much like their non-organic counterparts, are found in the center aisles of the grocery store, and also like their cousins, they are typically heavily processed.

Okay, more health-food jargon. "Heavily processed." What does that mean? Well, it seems that processed has quite a broad reach as far as food is concerned. The best easy-to-remember definition seems to be that any alteration to a food is a "process," and it's the degree to which the food is altered that renders it "heavily processed" or more commonly referred to as just "processed." So, if you purchase pre-sliced apples at the grocery store and they've been treated with lemon juice, technically they're processed, but their nutritional value is pretty much unaltered. Cooking a vegetable technically processes it, and so on. The processed foods we're

concerned with are foods that have been so refined from their natural state, that they don't resemble their original product in the way of physical form or nutritional value.

Most multi-ingredient foods, including the organic ones, contain a lot of ingredients void of any significant nutritional value. Take the ingredient list of the "chocolate sandwich cookies."

Chocolate Sandwich Cookies

• Organic Dehydrated Cane Juice• Organic Wheat Flour• Organic Palm Oil• Organic Cocoa• Organic Invert Sugar• Sea Salt• Baking Soda• Organic Vanilla Extract• Natural Flavour• Soy Lecithin• Organic Canola and/or

Organic Sunflower and/or Organic Soybean Oil

And the nutritional information:

• Calories 140 • Total Fat 7 g • Saturated 3 g • Polyunsaturated 0 g • Monounsaturated 0 g • Trans 0 g • Cholesterol 0 mg • Sodium 70 mg• Potassium 0 mg • Total Carbs 18 g• Dietary Fiber 1 g• Sugars 11 g• Protein 1 g

• Vitamin A 0% • Vitamin C 0%• Calcium 0% • Iron 4%

What we're looking at here is a list of ingredients, that while organic, and certainly less processed than the non-organic alternative, offer little in the way of nutrients. But even as a "less processed" version, at just two cookies per serving, they cost you 140 calories compared to 160 calories in three of the "name brand" cookies!

In addition to 140 calories for just two cookies, you're also taking in 3 grams of saturated fat, 11 grams of sugar, 18 grams of carbohydrates, and pretty much nothing of value. So what does all of this mean? That these cookies are terrible for you? That you shouldn't eat organic multi-ingredient items? Well, maybe. That's a personal decision that only you can make.

Here's what I can tell you: Whether it's organic or not, processed foods are not usually good for you. What little nutritional value, if any, a heavily processed food has to offer typically comes from being artificially fortified or from external ingredients added to complete the food (milk for macaroni and cheese, etc.). In the grand scheme of

Quick Tip: The term “organic” doesn’t describe the food item itself. It describes the process by which the food was grown or produced.

desserts and indulgences, these cookies really aren't the worst choice you could make - there are also healthier sweet treats you could choose. In the end, though, the bottom line is this: even though the package for these cookies says "Organic," they're not "good" for you in the same way whole foods are.

HAC Preschool and Before and After School Care Earn 5-Star Ratings in the

Delaware Stars Program!The Delaware Stars for Early Success Program was established in 2007 in an effort to provide a set of standards by which early education programs could be evaluated and scored.

Through this program, organizations are able to apply for a rating of 1-5 stars based on a number of criteria that must be met.

The program is funded by the Delaware Department of Education, and managed by the Delaware Institute for Excellence in Early Childhood at the University of Delaware.

Hockessin Athletic Club is pleased to announce that not only did it make its Delaware Stars debut at a rating of 5 stars, but it scored record highs in some of the evaluation criteria.

Hockessin Athletic Club Preschool

Hockessin Athletic Club has a private preschool and two-year-olds program licensed by the Department of Services for Children, Youth and Their Families and rated by the Delaware Stars Program. The preschool is open to both

selected from the YES Program.

You can also opt for full day care for your preschooler. Morning care begins at 7:00 am and after care ends at 5:30 pm. In addition to afternoon fun and games with friends, your child will also be escorted to any YES Program activities you have chosen.

HAC’s unique facility boasts a maze, mini-arcade, full court gymnasium, outdoor covered sandboxes, and anoutdoor playground.

Hockessin Athletic Club Before & After School Care Program

The Before and After School Care program is designed for children with working parents. In addition to providing your child time to do homework, he or she will get to enjoy the many benefits of HAC’s facility, including recreational swimming (swim lessons available),

members and non-members. The HAC Preschool mission is to provide a positive learning atmosphere where children can develop socially, emotionally, physically, and cognitively. The environment incorporates hands-on experiences and activities that are appropriate for each child’s needs.

The HAC Preschool program offers a school curriculum from the hours of 9:00 am-Noon and includes one healthy snack during those hours as well as weekly gym and music classes. Children are segmented into classes by age. Currently, HAC offers classes for ages 2, 3, and 4.

Two Day, (Tuesday/Thursday), Three Day (Monday/Wednesday/Friday), and Five Day options are available for each age group.

HAC also offers two extended day options for Preschoolers in the 3’s and 4’s classes. Add two hours to your child’s preschool day through Lunch Bunch. Your child will stay through 2:00 pm instead of 12:00, have lunch and hang out with friends, and be escorted to any designated HAC activity you have

The HAC Youth Enrichment and

Sports (YES) Program, offers each child ages 3-13 on your family membership a Dance, Martial Arts, or Tumbling class each week, AND a Youth Sport or Yoga class each week. That’s right - two classes every week are included, and you have 5 options to choose from! The YES Program is a members-only benefit. For more information, contact acraft@hachealthclub.com.com

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gymnasium games, activity rooms, and use of other club facilities. Our trained staff will care for your child during before-school and after-school hours. We welcome children in Kindergarten through the age of 12. Additionally, HAC Staff will escort your child to any designated HAC activity you have selected from the YES Program.

Before care begins at 7:00 am, and after care ends at 6:00 pm. We also offer full-day drop in care for in-service or school cancellation days.

Delaware Stars Rating Scale

STAR LEVEL 1Programs at this first level of participation in Delaware Stars are in good standing with the Office of Child Care Licensing and are working on required steps for orientation. Program administrators complete an on-line orientation, a 6 hour professional development “Building on Quality,” a program scan of the classroom or home environment, and develop an initial Quality Improvement Plan. This phase of participation in Delaware Stars is time-limited and programs must complete the required steps within one year of acceptance into the program in order to continue their participation.

STAR LEVEL 2Programs at Star Level 2 have begun their active pursuit of continuous quality improvement for their early care and education or school age program. Programs have completed all components required in “Starting with Stars” and are implementing a Quality Improvement Plan linked to the Delaware Stars for Early Success Standards.

STAR LEVEL 3To reach a Star Level 3, a program must achieve a minimum of a 3.0 on each of the ERS assessments for their program and earn 40-59 quality points through the verification of quality standards.

STAR LEVEL 4To reach a Star Level 4, a program must achieve a minimum of a 4.0 on each of the ERS assessments for their program and earn 60-79 quality points through the verification of quality standards.

STAR LEVEL 5 (THAT’S HAC’S RATING!)Star Level 5 is the highest level of achievement for programs in Delaware Stars. To reach a Star Level 5, a program must achieve a minimum of a 5.0 on each of the ERS assessments for their program and earn 80-100 quality points through the verification of quality standards.

As taken from http://www.delawarestars.udel.edu/?s=rating

For more information on HAC Preschool or Before and

After School Care, contact our Youth Programs department at

kidsprograms@hachealthclub.com.

BIRTHDAY PARTIES ARE NOW AVAILABLE AT HAC!

100 FITNESS WAYHOCKESSIN, DE 19707 302-239-6688

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Newark, DE 19713302-355-0005

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Board Certified Plastic SurgeonsDr. Lawrence Chang & Dr. Joseph Thornton

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Our Signature Mini Face Lift

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meetings held by a facilitator to encourage accountability throughoutthe course of the program. We provide meal plans, exercise routines, and food/exercise logs to track your progress.

To help you achieve your personal success, we’re offering incentives of course! We want you to “Lose the Dues”! After eight weeks, we’ll take the amount of weight you’ve lost, and subtract that number from your membership dues for the next two months. The more you lose, the less you pay for two months! There are also individual prizes for the three top winning participants such as freePersonal Training sessions and club bucks! But the biggest price of all is of course priceless; improved health.

Last year, Hockessin Athletic Club members, vendors, and the surrounding Hockessin Community contributed an

outstanding $7,500 to our HAC Salutes campaign.

The campaign used the sale of flags to raise awareness for the needs of our

Veterans. On Veterans' Day, a team of HAC Staff Members lined the left side of our drive with all of the flags purchased through the campaign. After Veterans'

Day, the flags were donated to the Veterans' Memorial Cemetery.

This year, HAC is asking for your help to line both sides of our drive, with the

proceeds going to:

Operation Homefront

Operation Homefront is a national organization that recently opened a

location in Middletown, Delaware to help cover the Pennsylvania, New Jersey, and Delaware areas. Their services include emergency funds, morale programs, and

housing. Learn more at www.operationhomefront.net

For more information on the HAC Salutes Campaign and please visit

www.hachealthclub.com

To make a contribution, please contact 302-239-6688.

Flags are $25, and each flag is donned with a ribbon recognizing either the donor

or the loved one for whom the flag was purchased.

HAC SALUTES

Success means many things to many people, and at the Hockessin Athletic Club, we believe our job is to help you achieve success with your fitness and health goals. Whether you want to lose weight, gain muscle, eat healthier, or just feel more energetic, we can help you achieve your own personal success.

That’s why we’re launching our new“Lose it for Life” program this fall. It’s a program designed to help participants change how they feel, look, and move in their daily lives. Lose it for Life is not just a weight management program; it’s a lifestyle change. There are many “diet” programs in which participants are very successful, however we feel that success should continue AFTER the program commences. The Lose it for Life program is about learning how to change behavior and making habits stick.

Throughout the 8 weeks, participantslearn how to incorporate these lifestyle changes by way of examples, lectures, and counseling. There are weekly

Google “quotes about success,” and you’ll find enough inspiration to fill a book.

“Eighty percent of success is showing up”---Woody Allen.

“Success is falling down nine times and getting up ten”---Jon Bon Jovi

“Failure is success if we learn from it”---Malcolm Forbes.

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”---Colin Powell.

What will it take for you to achieve YOUR success? Are YOU ready to “Lose it for Life”?

We will hold information sessions this coming fall for those that are interested in the program and are looking to learn a bit more.

For more information on the LOSE IT FOR LIFE program, contact: Rachael Ling at rling@hachealthclub.com. 26

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Do you really know how to Put those quads, glutes and back muscles to work with this power move! Get stronger at the gym or right at home by incorporating this exercise into your workout routine!

Door Knob Squats

1. Find a door that will stay shut while doing the exercise.

2. Start in the standing position. Stand facing the open edge of a door (with two knobs) with your feetshoulder width apart. Grabeach side of the door knobswith each respective hand.

HAC Master Personal Trainer, Willie Wilson, NPTI-CPT, Ignite360, TRX & TRX RIP, VIPER, & FMS Certified.

5. Then pull yourself up using your arms to focus on strengthening your back muscles, primarily while still working your quads and your glutes.

3. Squat down while leaning back slightly. Make sure you get your weight way back and into your heels. While keeping your spine straight.

4. Tip - The closer you can stand to the edge of thedoor, the more vertical you will be forced to keep your spine straight.

HAC Master Personal Trainer, Willie Wilson, shows us how to use a stationary item- a doorknob- that can be used for a squating exercise. This exercise can be performed with an open door and two doorknobs or a locked door like the one demonstrated by Willie. Make sure your doorknob is securely fastened before commencing this exercise.

The HAC Personal Training team features a highly motivated, dedicated staff of certified personal trainers who design and deliver programs specifically built fortheir individual clients. Get the most out of your exercise time and make it a priority to reach your fitness goals. We have over 30 certified personal trainers who are here to help you reach your goals!

Call our personal training department today to find out more | 302-239-6688 or email margiroudis@hachealthclub.com

It's that time of year again, and your New Year's resolutions have been long forgotten. Revive them with your back-to-reality routine this fall! Let’s clear out all of the processed unhealthy snacks and lunches from our refrigerators and pantries and fill them with nutritious alternatives. One of the biggest challenges parents face is getting their kids to eat their packed lunches and snacks. You can have the most healthy lunch, but if your children don't like it, it's pointless. Here are some lunch and snack tips and ideas that are not only healthy, but kid-approved. Try them out on your kids and don't be surprised when they'll be begging you for a packed lunch everyday!

By: Caitlin Hess

LUNCHESTIPS FOR PACKING

Healthy Healthy

Take to School Taco BarIf your kids love taco night, surprise them with a taco bar that fits neatly into their lunch boxes. Tacos are a delicious way for kids to enjoy making their lunch, they're quick, filling, and flavor-packed! For the meat, use low sodium turkey roast beef or chicken cold cuts, (whatever your child prefers), and sprinkle with a little shredded cheese and serve on a wheat tortilla. Use healthy versions of salsa, sour cream, and guacamole, and pack them into compartments. Seal and send off to school.

Make Your Own Buildable Lunches Kids love having the option to build their own lunches; parents like the simplicity these lunches provide on busy mornings. Pre-packaged meals are full of processed food items usually high in fat and sodium. Try this instead: pack whole-grain crackers or mini pitas with lean, all natural, low sodium, preservative free turkey or ham and cheese slices. Just cut the meat and cheeses in smaller sizes and let the kids arrange everything into the storage containers. Round off the meal with a fruit and vegetable serving such as sweet cherry tomatoes, baby carrots or grapes.

Lunch Tip:To save time in the morning, pre-portion items into individual containers the night before or when you get home from the grocery store.

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August & September Specials!• Pain Consultation• Posture and Spinal Consultation• Auto Accident and Trauma Consultation

Gift of Good Health Certificate

Donation Deadline is September 31, 2014Please visit www.dclouviers.com or call 302-738-7300 to make

your donation & schedule your health appointment Today!

JULY & AUGUST SPECIAL!SAVING LIVES WITH LEUKEMIA & LYMPHOMA SOCIETYTogether we can make a difference raising funds to help find cures and ensure access to treatments for blood cancer patients. Please choose your option below:

*$30 donation made to Delaware Chiropractic’s fundraising page=60 Minute Massage, Pain Consultation & Stress Test

*$50 donation made to Delaware Chiropractic's fundraising page=90 Minute Massage, Pain Consultation & Stress Test

LUNCHESBring it to School Pasta SaladThis is by far one of the most kid-friendly lunches - you can't go wrong withhomemade pasta salad! Combine cooked farfalle, rotini, or penne whole-wheat pasta noodles, diced salami or pepperoni, mozzarella, or parmesan cheese, green peppers, diced cherry tomatoes, diced cucumber, cannellini beans and a little Italian dressing, (if time permits substitute the diced salami or pepperoni for grilled chicken). Mix the ingredients together in a large bowl to make this tasty and healthy pasta salad. And you don’t have to stop there. Feel free to add something you know they’ll love like lemon or basil. Make enough for the whole family to enjoy and pack to-go containers for everyone the night before. Your children's taste buds will dance when they have this salad, and you can be sure your to-go containers will come home empty making the lunch a total success and you the lunch-packing-expert.

Link for recipe: http://spoonful.com/recipes/italian-pasta-salad)

Turkey WrapWrap up something healthy and sneak a few veggies into your kid's diet with a delicious turkey wrap. Instead of mayo, add a little pesto to the wrap which means plenty of flavor but not too much saturated fat. Look for fresh cooked turkey breast, not turkey roll, in your local deli or natural-foods store. Add in lettuce, tomato and some peppers or other yummy veggies to make this wrap an easy grab-and-go in the morning! Add something sweet on the side like oranges or apple slices to complete the meal.

Lunch TipMake sure your kids are getting proper nutrition. A healthy lunch is going to give their brain and body a boost.

Lunch TipKeep it simple: pack your kids' lunches as you are cleaning up dinner from the night before and leftovers will become tomorrow’s protein.

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SNACKSTIPS FOR PACKING

Cheese sticks or cubesFruit KabobsPeanut butter banana bitesCarrots and ranch dipHummus and colorful veggiesHomemade trail mixApple and peanut butter bitesAnts on a log: (a stick of celery filled with peanut butter and topped with raisins) Pineapple chunksWatermelon Crunchy snap peasCucumber slices with salt & pepperGrapesFruit cupCorn on the cobUnsweetened Apple sauce

Healthy Healthy

Snack It Up A good first step is to get in the habit of healthy snacking. According to certified nutritionist Cheryl Wheeler Duncan, "Eating healthy snacks can provide children with the nutrients they need to 'feed their brain' and gain natural energy to get through their day." We recommend you create a “snack menu” with a few choices your kids, (or you!), can pick from each day so they don't get bored with the same things.

Over the last 25 years, children’s lifestyles and environment have

changed tremendously in a world that has become increasingly fast-paced. We know that child-hood obesity is on the rise, as many children already suffer from risk factors such as heart disease and type-2 diabetes, a disease which is typically environmental, triggered by unhealthy choices. In many homes, nutritious eating is not a priority.

Unfortunately, many children and parents are selecting the snacks high in saturated fat or processed sugars which are escalating their risks for heart disease while increasing their waistlines. Foods high in fat tend to slow down digestion and create that 'sluggishfeeling' that tends to prohibitactivity." Families are always "on the go" rushing to various time-sensitive appointments.

However, packing healthy snacks does not have to be complicated, time-consuming, or expensive - just creative. Here are some "healthful" tips parents can do to help their child get on the path to a healthier lifestyle.

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SNACKSSnack TipIf you're one of those parents with picky eaters, cut and arrange fruit and veggies in the shape of animals or faces.

Nut Butter SandwichSpread nut butter (peanut, almond, cashew, or hazelnut) on a slice of toasted whole-grain bread, and top with slices of banana. It provides an energy boost, and the whole grains will fill them up quickly. Grains also help with their digestive tract and won't cause their blood sugar to soar. I haven't met a child yet who didn't eat this up!

SmoothiesPrepare a smoothie made with frozen blueberries (blueberries are packed with antioxidants and brain food), add a banana and 1 cup of Greek yogurt or soy milk. A spoonful of frozen orange juice concentrate adds a dose of vitamin C. For a little fun, add a little whipped cream on top.

Snack TipIf you have 5 or 6 go-to lunch ideas, you can rotate them through the week and always have a quick and easy snack to trow in their lunch box.

YogurtThe healthiest options are low-fat, fat-free, or Greek yogurt to which you can add your own fresh fruit. Make sure the yogurt label says “live and active cultures” to ensure that it is a good source of healthy, immune-boosting bacteria.

Hopefully this gives you some ideas to jump start this school year. Here’s to making the most of the time you have with your kids - keep them involved by letting them help pack their lunches weekly. Learn by trial and error and remember to be patient and take small steps. If items don’t work, keep bringing in new ones. There are tons of delicious, healthy lunches and snacks out there. You just have to find them!

Visit the HAC Proshop Today! Located behind the front desk at the main entrance.

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