MAY 2015

302-766-7819WWW.HACHEALTHCLUB.COM

ELENA DELLE DONNE & AMANDA CLIFTON

HOW HAC PERSONAL TRAINER, DINA MOORE, KEEPS THEM IN SHAPE

IN THE OFF SEASONPAGE 21

THE POWER OF SMOOTHIES!

PAGE 32

LOOK INSIDE:RESTORE YOUR CORE IN 30 MINUTES OR LESS!

PAGE 8

DANGEROUS EFFECTS OF FAST FOOD ON THE

HUMAN BODYPAGE 14

Enhance A GUIDE TO OVERALL HEALTH AND FITNESS BY HOCKESSIN ATHLETIC CLUB

SUMMER FUN AT HAC!

$0 ENROLLMENT WHEN YOU JOIN

NOW! See Page 18 for Details.

Learn more and see all of our locations at Nemours.org/sportsmedicine.

She’s ready for a title season.We’re ready for everything else.Injuries at a young age can compromise a bright future,

both on and off the field. That’s why you need a team who

knows that treating kids is different. Our sports medicine

experts specialize in the care of young athletes still growing

and developing. It’s all we do. And it’s backed by the

world-class legacy of Nemours/Alfred I. duPont Hospital

for Children in pediatric orthopedics. Our evidence-based

approach helps teen athletes get back in the game and

reach their full potential — for now and for a lifetime.

2014-15ORTHOPEDICS

HOSPITALSCHILDREN’SBEST

Your child. Our promise.

Learn more and see all of our locations at Nemours.org/sportsmedicine.

She’s ready for a title season.We’re ready for everything else.Injuries at a young age can compromise a bright future,

both on and off the field. That’s why you need a team who

knows that treating kids is different. Our sports medicine

experts specialize in the care of young athletes still growing

and developing. It’s all we do. And it’s backed by the

world-class legacy of Nemours/Alfred I. duPont Hospital

for Children in pediatric orthopedics. Our evidence-based

approach helps teen athletes get back in the game and

reach their full potential — for now and for a lifetime.

2014-15ORTHOPEDICS

HOSPITALSCHILDREN’SBEST

Your child. Our promise.

Learn more and see all of our locations at Nemours.org/sportsmedicine.

She’s ready for a title season.We’re ready for everything else.Injuries at a young age can compromise a bright future,

both on and off the field. That’s why you need a team who

knows that treating kids is different. Our sports medicine

experts specialize in the care of young athletes still growing

and developing. It’s all we do. And it’s backed by the

world-class legacy of Nemours/Alfred I. duPont Hospital

for Children in pediatric orthopedics. Our evidence-based

approach helps teen athletes get back in the game and

reach their full potential — for now and for a lifetime.

2014-15ORTHOPEDICS

HOSPITALSCHILDREN’SBEST

Your child. Our promise.

©2015. The Nemours Foundation. Nemours is a registered trademark of the Nemours Foundation.

3

• Take a ball outside and kick, roll, toss, or throw it to each other.

• Play hopscotch, jump rope, or hula hoop.• Crawl, jump, or run through an obstacle course.• Build a fort and play in it together. • Play follow-the-leader, Simon says, or hide-and-go-

seek.• Put on some of your favorite tunes and dance.• Play dress up and stage a pretend fashion show. • Take a ride together on your tricycle, bicycle, or

scooter. • Play on the playground, and enjoy the swings, slides,

tunnels, monkey bars, bridges, etc.• Take a walk around your neighborhood or hike

through the woods together. • Go on a nature hunt, and collect feathers, leaves,

pinecones, or stones; look for frogs, lizards, birds, butterflies, spiders, wildflowers, and wild berries.

• Have a picnic, and bring a Frisbee or ball to play with. • Swim at your local pool or lake.• Take a trip to a zoo, museum, or recreational center.

• Set aside time for active play with your child every day.

• The type of active play will depend on your child’s age and development.

• Be active together as an entire family. • Turn off TV’s, radios, and remove any other

distractions from the play area. • Remember that younger children have limited

attention spans, so limit active play to short periods.• If your child does not want to do something,

encourage him/her to give it a try, but do not push them too hard.

Tips to remember:

In today’s busy world, it is easy for parents to become so overscheduled or distracted that they rarely make time to play with their children. However, it is very important for parents to set aside time each day to play. To accomplish this, it might be helpful to schedule play times throughout the week. It is also important to remember that active play involves movement and exploration; so, before starting, parents should make sure their children have enough space to move about freely. Finally, the type of active play that parents use will depend on their children’s age and developmental level.

How can parents engage in active play with children?

Active play appears to have a number of benefits for children’s development. In addition to the health benefits of regular physical activity, active play may also promote children’s language, problem solving, motor and social skills. Active play also encourages children to use their imaginations and explore their world, which might help them become more creative and flexible thinkers. Additionally, when parents and children play together, it can be a special time to have fun and bond to build lasting, positive relationships.

Why should parents engage in active play with children?

Active play involves some kind of physical activity or exercise, such as moving, crawling, walking, running, jumping, stretching, bending, throwing, kicking, dancing, etc. In addition, active play is a type of free play and does not involve strict rules like those found in organized sports and formal games. Moreover, active play can be a form of child-led play, in which parents follow their children’s actions while playing together. For instance, if a toddler starts jumping to her favorite song, her parent can jump along.

•

• •

Active play involves some kind of physical activity or exercise,

Active play is an important part of children’s development. However, the amount of time that children spend playing has decreased in recent years. Busy schedules, family changes, too much screen time, and increased attention to academics are just a few factors that might explain this drop in play time. Without time for active play, children might miss opportunities to develop many important skills.

What are the Concerns?

What is Active Play?

Ideas for active play with young & older children:

Active Play With Your Child

Call 302-766-7819 for details!

Mom d� erv� all the great things HAC h� to o� er!

Call 302-766-7819

things HAC h� to o� er!Enjoy $0 enrollment when

you join by May 31!*

for details!Call 302-766-7819

for details!

Membership commitment is required. Other restrictions may apply. O� er expires May 31, 2015.

Member Spotlight, Verda Peterson | PAGE 6

Muscle Beach Summer Myzone Challenge at HAC | PAGE 10

The Cheater's Diet | PAGE 24

Why Do You Garden? | PAGE 26

Recognizing the Power of Play | PAGE 28

Summer Glow | PAGE 35

featured articlesRestore your Core in 30 Minutes or Less HAC Personal Trainer, Chris Rohrer, shares his core-inspired total body workout you can do in 30 minutes or less using simple equipment.PAGE 8

Q & A with Arun VinayagamArun Vinayagam shares his fitness journey and weight-loss transformation. Read his Q & A on how he achieved his fitness goals and weight-loss success!PAGE 12

Dangerous Effects of Fast Food on the Human BodyHAC Member, Rahul Gupta, PhD shares the facts and explains the physiology behind obesity and its harmful eff ects on the body! PAGE 14

Meet Elena Delle Donne & Amanda CliftonHow HAC Personal Trainer, Dina Moore, helps keep them in shape during the off - season by achieving a fitness level neither knew was possible.PAGE 21

The Power of SmoothiesWho doesn’t love a good smoothie? They are creamy, filling, and delicious! The right ingredients provide you with important nutrients and vitamins to help you attain an optimal state of wellness. PAGE 32

Enhance Magazine, May 2015Editor-in-Chief: Lisa MaguireSenior Graphic Artist: Caitlin HessHave a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com

In this edition of Enhance

MYZONE® improves quality of life by providing an accurate monitoring system

to encourage eff ort during physical activity.

MYZONE measures the expenditure of eff ort (how hard you’re working) and energy (calories) by monitoring

your heart rate.

Studies show that the longer you work in your targeted heart rate zone, the more

eff ective your workout is.

Purchase a MYZONE belt today and get the most out of your workouts!

For more information contact Maria Crennan at mcrennan@hachealthclub.com

or call 302-239-6688 x 121.

5

6

I had always been active all my life. Between dance classes, field hockey, soccer, and basketball, I was always on the move. I loved to exercise because it was not only fun, but made me feel great. In May 2010, I graduated from high school; it was one of my first huge accomplishments. I was soon off to college to be on my own with no kitchen, no home cooked meals, and no discipline. When I started college, I promised myself I would never gain "the freshman 15" - but, it happened. I got to college and in between all the late nights of studying, no car to go grocery shopping and a limited amount of healthy choices, I had little time to go workout or eat right and it became a lifestyle. I would look in the mirror and wonder is that really me? I tried to eat healthier, but would find myself on FAD diets or diets that would make me feel great for a second, but soon I would gain the weight back and then some. It was not until I graduated from college that I realized that this is it - I need to get healthy. No more FAD diets, no more excuses. It was time to get my health in check.

After college I got a membership to HAC and started doing cardio, weights, Zumba®, and some yoga classes. It was difficult at first because when I didn't see results right away I got discouraged. I decided to get a personal trainer and was so exited to start working out and

GET INSPIRED:

Verda Peterson

getting healthy. My trainer, Kelly Jones, pushed me from the first day we met and continues to do so every time we train. Kelly helped me with cardio and weight training workouts, and helped in learning about how to make healthier food choices. Her dedication and motivational attitude helped me become a new and improved me, and helped me get through the first couple of months. She would tell me "It will take time, but you'll get there." Three months later, I started to see results and started to slim down. I felt great, I was getting stronger and more confident each day. Kelly's positivity made me excited about my health and she pushed me each step of the way. She taught me that I can't make excuses for myself and that dedication and hard work will reap results.

"Now I am down 30 pounds and still working out as much as I can. I work full time, but still push myself to stay as healthy and fit as possible."

I enjoy weight lifting to help build muscle and running to burn fat. Between working out with Kelly and working out on my own I started to see more definition in my arms and legs.

"Muscle was finally starting to show and all the hard work was starting to pay off."

My body was starting to form its shape again, and it felt incredible to see all the hard work pay off. I also enjoy taking Zumba® and yoga classes. Zumba® is a great class to dance and enjoy yourself while getting your heart rate up and burning calories. Yoga is a great way to meditate and relax your muscles after a long day. Yoga not only helps you stretch your body it helps you relax your mind as well.

Overall, this journey has had a positive impact on my life. I lost weight, learned how to make healthier food choices, and stay motivated about going to the gym. I look forward to continuing this journey and sharing my success story with others.

Before Verda Peterson (left), with HAC Personal Trainer, Kelly Jones (right).

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Restore Your Core

Try as we might, sometimes we just can’t find the time to workout during the week. Don’t worry, it happens to the best of us. Here’s a core-inspired total body workout you can do in 30 minutes or less using some simple equipment...for those times when life gets in the way.

1. Stand with your back flat against a wall; ensure that your head, upper, and lower back are in contact with the wall.

2. Walk your feet out until you are in a squat position; your thighs should be as close to parallel with the floor as possible, and with your knees aligned directly above your ankles. Use the muscles of your core and lower body to support your weight.

3. Maintain this position for 30-60 seconds, depending on your level of fitness. Don’t forget to breathe!

*Beginner: Rest your hands on your hips to support some of your body weight.

**Advanced: Hold a dumbbell or other weight close to your chest throughout the exercise.

in 30 Minutes or Less!

Plank Taps3. Alternate arms for 10 repetitions on each side.

2. Reach across your chest with one hand and tap the opposite shoulder. Return to a high-plank position and repeat the movement with the opposite arm.

1. Begin in a high-plank position, commonly referred to as the “up” position of a pushup. Your wrists and elbows should be in alignment below your shoulders and your feet about hip-width apart as a base of support. Your spine should be in total alignment (hence the term plank). Do not allow your hips to sag or lift up; this will require you to keep the muscles of your core engaged.

*Beginner: Plank using your knees as a base of support instead of your feet.

**Advanced: Plank with your feet together OR try lift ing a leg and using a single foot as a base of support.

1. Secure one end of a resistance band at approximately shoulder-height. Alternatively, have a partner hold one end of the band if an anchor point is unavailable. Grasp the other end of the band with both hands and walk it out until the slack is taken out of the band. The side of your body should be facing the band’s anchor point.

2. Assume an athletic stance; your feet should be about shoulder width apart with a slight bend in your knees and an upright torso. Slowly press the band out in front of your sternum and briefly hold this position.

Wall-Sit

3. Pull the band back in towards your body. Use the muscles of your core to prevent your torso from rotating as you push and pull the band; this is referred to as an anti-rotational exercise.

4. Repeat for 10 repetitions facing each direction.

*The thickness and resistance of the band used will dictate the intensity of the exercise.

Pallof Press

1 2

1

2

1

28

With HAC Personal Trainer, Chris Rohrer

Wri� en By: James Cary

Up-Up Down-Downs Repeat for 10 repetitions. Remember, each “up-up down-down” counts as 1 repetition.

1. Begin in a low-plank position; place your forearms on the floor with your elbows aligned directly below your shoulders. Your feet should be about hip-width apart as a base of support.

2. Press up, one arm at a time, into a push-up position with your palms on the floor. This represents the “Up-Up” portion of the exercise.

*Beginner: Plank using your knees as a base of support instead of your feet.

**Advanced: Elevate your feet onto a sturdy surface like a stair, box, or chair.

3. Return, one arm at a time, into a plank position. This represents the “Down-Down” portion of the exercise.

1. Begin in a push-up position with your hands grasping a pair of dumbbells, palms facing each other (referred to as a hammer-grip). The dumbbell handles should have enough clearance so your knuckles are not touching the floor.

2. Lower your torso until your chest nearly touches the floor.

***Additionally, the weight of the dumbbell will dictate the intensity of the exercise.

*Beginner: Use your knees as a base of support for your push-up instead of your feet.

**Advanced: Elevate your feet onto a sturdy surface like a stair, box, or chair.

Push Ups with Renegade Rows

3. Push-up; as your arms reach full extension, row one of the dumbbells while supporting your weight on the opposite dumbbell. At the top of the row the elbow should move just past your torso.

4. Lower the dumbbell back to the floor. Perform another push-up and row the opposite dumbbell.

5. Alternate for 10 repetitions on each side.

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3

uscle Beach. It brings thoughts of muscle-clad bodies, Adonises, Aphrodites, and sunny California.

Muscle Beach originated in Santa Monica, California in the 1930s, and mostly consisted of people gathering to workout and perform acrobatics for fun.

Due to the diff iculty in maintaining and overseeing the various activities, the Santa Monica fitness areas were closed in 1959.

Many people are more familiar with its current location in Venice Beach, which is about two miles south of Santa Monica.

Muscle Beach was (and still is) a staple of many famous bodybuilders' workouts, including former Governor of California, Arnold Schwarzenegger!

Muscle Beach is largely associated with the gain in fitness popularity across the

country, jump-starting what some might call a fitness revolution. Following the increase in awareness about physical activity, bodybuilding competitions, and concern regarding physique, many fitness establishments began to spring up. There was a wave of early gym chains in the 1970s, followed by corporate gyms in the 1980s, which all paved the way for the health and fitness centers like HAC that we’ve all come to enjoy.

So, in honor of beach season, it’s time to channel your inner bodybuilder and test yourself in the HAC Muscle Beach Summer MYZONE Challenge!

Arnold Schwarzenegger in the 1970s at Muscle Beach, Venice.

> MYZONE Challenges can be against yourself or against your

peers. This challenge is designed to help you put yourself to the test, in that there is no individual prize for the top MEPs earner. Everyone who participates has an equal opportunity to take home the goods from the challenge.

> The rewards for this challenge include a FREE T-Shirt just for completing a single workout in the first seven days of the challenge, as well as a trophy for anyone who earns 5500 MEPs by August 9th.

> MEPs are calculated based on the exertion of eff ort during your workout. Your MYZONE physical activity belt not only measures calories, but also measures your heart rate during activity. You are awarded points based on the zone your heart rate falls into while working out.

More About MYZONE and the Challenge

JOIN THE MUSCLE BEACH MYZONE CHALLENGE!CHALLENGE RUNS FROM JUNE 15 - AUGUST 9

Workout once within the first seven days of the challenge and get a FREE T-SHIRT!

Earn 5500 MEPs and get a TROPHY!

Challenge participation requires a MYZONE Belt. See the in-club flyer or contact Maria Crennan at

mcrennan@hachealthclub.com for more information.

M

and overseeing the various activities, country, jump-starting what some might call a fitness revolution. Following the

peers. This challenge is designed to help you put yourself to the test, in that there is no individual prize for the top MEPs earner. Everyone who participates has an equal opportunity to take home the goods from the challenge.

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BMW manual, not a manual from Honda or Toyota. It doesn’t make sense. There are too many variations in cars, and that’s how it is with bodies too. Everyone is different, we all have different needs. This is the issue with weight-loss systems. If you are lucky enough to fall into the group who sees results from a certain type of nutrition regiment, then you will see results and feel happy. But if you don’t, you’re left feeling frustrated and discouraged. I think now it’s more about awareness. For me, I got to my position and I want to maintain it and improve more, but it’s not just about me at this point; I want to spread the awareness of nutrition and stand for something. It’s like that saying, “how many people are better off because I lived” – that’s my motto.

Are there specific exercises or eating plans that you engage in?

I used to do fat-burning diets. I engage in carb cycling (allows you to eat carbs from clean sources without

adding body fats) since I am training towards a competition. I follow different patterns. You have to keep your body confused.

What is your favorite thing about being a HAC member?

I would say the maintenance part. As I said before, I’ve been a member at many gyms over the years.

This gym is always clean. I mean hey, it’s a gym; the point is

Tell me about your success in fitness and health.

I had a passion for fitness even when I was a kid, around the ninth grade. That’s when I picked a fight with a senior. After that, I started going to the gym. I

didn’t have the formal education that gave me background knowledge for fitness. In India, we promote education; we don’t really promote physical fitness. We didn’t have the tools or equipment for exercise, so I used to lift buckets of water for bicep curls. After my dad watched me do exercises like this, he decided to get me the proper equipment I needed to train. During this time, and my time in college, I was focusing on pumping iron more than the nutritional aspect of fitness. I didn’t have the formal education to give me information about nutrition, so I just did what I knew.

When I came here, I was putting in weird hours and I didn’t really focus on my health. I got bigger, not really knowing that it was happening. People used to say, “Hey you know what, I think there is a transformation in you; you’re getting bigger.” I didn’t take it seriously. But finally I realized that things were getting out of control, and I needed to take care of it.

I moved to Richmond, Virginia for 2 ½ years. I’m fortunate that I came in contact with a biochemist. Because of him, I was able to get the education of nutrition and how things work in the human body. He got me into a regiment. After learning about nutrition and fueling your body, I realized I am more sensitive to carb-based foods. I had been exercising for 3 hours for 6 days a week but I wasn’t seeing the results I wanted. This is where my frustration started. I learned that my body is more responsive to high-intensity workouts, as opposed to yoga and stretching. After learning this, a real transformation happened. I kept getting more knowledge and fitness grew into a passion. I lost around 40 pounds after I learned about my body’s needs. I started using nutrition regiments to see my results.

Do you feel like nutrition is a big part of fitness?

I’ll put it this way: everyone is a different make and model, just like cars. If I’m driving a BMW and

something goes wrong with my car, I’m going to look in a

Q & A WITH:

Arun VinayagamBy: Katie Cardner

BEFORE

AFTER!

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to promote health. If it’s dirty or sweaty, then it isn’t very healthy. That’s something I know I can’t deal with, so I am glad it isn’t a problem here. I’ve actually switched gyms before in the past because of how dirty it was. I also like that HAC does a lot of charity and fundraising opportunities. Thinking outside of the box and going the extra mile says a lot. I know it doesn’t bring a profit to the business, but it shows HAC cares. Giving back to society is a great thing.

How has HAC helped you in your journey to fitness?

I like the ambiance of the club. It’s very different. To be honest, I’ve been to many different gyms; I’ve tried all kinds. In fact, even when I was still living in Virginia, I

came here just to look through it. Before I even moved from Virginia I signed up for a membership here. I still had a month until I was moving to Delaware but I knew I wanted to be here. It doesn’t really feel like a gym. I don’t like to swim for exercise, but I liked the ambiance of the pool area. I like how there’s a path around the facility to run on.

Is there a specific employee who has helped you in any way?

Guy [Scotolati] is very knowledgeable about what he does. He did a Function Movement Screening test for me and it was very helpful. Even body builders don’t

realize how important it is to train your core muscles, but he definitely put that idea in my head. He helped me a lot to think about the little components that make up a healthy individual.

Do you have a favorite quote or piece of advice?

I have a lot of favorite quotes, but I think I would say, “Quitters don’t win, and winners don’t quit. The moment you decide to quit, you’re already out of the

game.” It’s all a mental game. If you can stay mentally strong, you can achieve anything.

Besides helping you with fitness, has HAC improved your life in any other way?

Actually, it has saved so much time. HAC is so close to my house that I don’t feel like it's a hassle to get here.

It makes working out less of an obstacle in my day. During the summer, I’ll sometimes run to the HAC, workout, and then run home.

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In America things are getting worse. USA Obesity Rates Reach Epidemic Proportions:

• 58 Million Overweight; 40 million Obese; 3 Million morbidly Obese

• 8 out of 10 over 25's overweight• 78% of American's not meeting basic

activity level of recommendations• 25% completely Sedentary• 76% increase in Type 2 diabetes in adults

30-40 years old since 1990.

Food provides nutrients for the body and has a direct impact on overall health. “Fast food” refers to food that’s prepared and served “fast”. They are highly processed and contain large amounts of carbohydrates, added sugar, unhealthy fats, and salt (sodium). They are high in calories but off er little or no nutritional value and contribute towards poor nutrition, poor health and weight gain.

A 2013 study published in JAMA Pediatrics showed that children and adolescents consume far more calories in fast food restaurants compared to home (up to 160 and 310 extra calories per day). According to the National Institutes of Health, a single meal from one of these restaurants oft en contains enough calories to satisfy

By: Rahul Gupta, PhD

a person’s caloric requirement for an entire day [Fig 1]. Young adults who eat frequently at fast-food restaurants gain more weight and have a greater increase in insulin resistance in early middle age, according to a large multi-center study funded by the National Heart, Lung, and Blood Institute (NHLBI) and published in the January 1 issue of The Lancet*. Aft er 15 years, those who ate at fast-food restaurants more than twice each week compared to less than once a week had gained an extra ten pounds and had a two-fold greater increase in insulin resistance, a risk factor for type 2 diabetes. “Obesity and diabetes are on the rise in this country and this important study highlights the value of healthy eating habits,” said NHLBI Acting Director Barbara Alving, M.D.

Digestive and Cardiovascular SystemsFast food and drinks are loaded with carbohydrates and calories. The digestive system breaks the carbohydrates into sugar (glucose) and releases into the bloodstream. The pancreas responds by releasing insulin to transport sugar to cells throughout the body. As the sugar is absorbed, blood sugar levels drop. When

14

Dangerous Eff ects of Fast Foodon the Human Body

a person’s caloric requirement for an entire day [Fig 1]. Young adults who eat frequently at fast-food restaurants gain

1. Stomach and small intestine break down carbohydrates in food to Glucose.

3. Gastric hormones promote Insulin secretion in response to Glucose.

5. Glucose is unable to enter the body cells eff ectively.

4. The Pancreas produces Insulin but in Type 2 Diabetes the body is resistant to its aff ects.

6. Glucose builds up in the blood stream, damaging blood vessels.

2. Glucose enters the blood stream.

blood sugar gets low, pancreas releases glucagon. Glucagon tells the liver to start making use of stored sugars. High intake of carbohydrates spikes blood sugar level which leads to abnormal insulin response. Frequent spikes in blood sugar could contribute towards insulin resistance and type 2 diabetes [Figure 2]. According to the American Heart Association, most Americans consume twice as much sugar as recommended for optimal health. The extra calories add up to extra weight, a contributing factor in heart disease. Fast food is loaded with Trans fats which are known to raise the bad cholesterol levels(LDL) and lower the good cholesterol (HDL).

High intake of sodium gives rise to bloating and puff iness. Sodium can contribute to high blood pressure or enlarged heart muscle. According to the American Heart Association, children who have a high-sodium diet are at twice the risk for developing high blood pressure than children on a low-sodium diet. Excess sodium may also increase risk for kidney

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stones, kidney disease, and stomach cancer. High cholesterol and high blood pressure are among the top risk factors for heart disease and stroke.

Respiratory SystemObesity is oft en associated with an increase in respiratory problems. Obesity may cause episodes of shortness of breath or wheezing with little exertion and

may play a role in the development of sleep apnea and asthma. A recent study published in the journal, Thorax, suggests that children who eat fast food at least three times a week are at increased risk of asthma and rhinitis (congested, drippy nose).

Central Nervous SystemA study published in the journal, Public

Health Nutrition, showed that eating fast food (hamburgers, sausages, pizza) and processed pastries (muff ins, doughnuts, croissants) may be linked to depression. People who eat fast food are 51 percent more likely to develop depression than those who eat little to no fast food. The more fast food they consumed, the more likely they were to develop depression.

Turkey Sandwich (with lettuce, tomato, & mustard) - 365 calWater - 0 cal Baked TortillaChips - (10) - 74 cal

Grilled Chicken Breast - 200 calCorn Cob - 59 calQuinoa - 222 calMilk - 86 cal

Oatmeal - 166 cal Banana - 72 calOJ - 110 cal

Breakfast Lunch Dinner Total: 1,364 cal

Fast Food Burger - 563 calLg. Soft Drink - 310 calLg. Fries - 487 cal

Fast Food Total: 1,360 cal

Referenceshttp://archpedi.jamanetwork.com/article.aspx?articleid=1389390; http://www.nih.gov/news/pr/dec2004/nhlbi-30.htm; http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp; http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/The-Eff ects-of-Excess-Sodium-on-Your-Health-and-Appearance_UCM_454387_Article.jsp; http://www.cdc.gov/media/pressrel/2009/r090727.htm; http://thorax.bmj.com/content/early/2013/01/03/thoraxjnl-2012-202285.abstract; http://journals.cambridge.org/action/displayFulltext?type=6&fid=8480072&jid=PHN&volumeId=15&issueId=03&aid=8480071&bodyId=&membershipNumber=&societyETOCSession=&fulltextType=RA&fileId=S1368980011001856“http://positivemed.com/2013/04/20/10-disgusting-facts-about-fast-food/

Fast-food Habits, Weight Gain, and Insulin Resistance (The CARDIA Study): 15-Year Prospective Analysis”. Mark Pereira, Alex I. Kartashov, Cara B. Ebbeling, Linda Van Horn, Martha L. Slattery, David R. Jacobs, Jr., David S. Ludwig. The Lancet, January 1, 2005.

Piedmont Baseball& Softball

Piedmont Baseball& Softball

Piedmont serves over 1,200 children for its main program: spring-time Baseball and Softball for youth ages 5 to 18 years-old. Piedmont has been operating as a recreational youth baseball program at New Castle County's Swift Park fi elds in

Hockessin, DE for almost 40 years.

Come out and visit our Swift Park / Valley Road fi elds and enjoy an evening of exciting youth baseball and softball action.

OUR MISSION: To create a fun, supportive and instructional atmosphere for all our kids to become better baseball players and better individuals. We strive to help our children learn the ideals of good sportsmanship, honesty, loyalty,

courage and respect for authority.

Serving the Hockessin Community and Youth Since 1979

www.piedmontbaseball.com

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FAT TRANSFER | Bad Fat to Good FatThis is a technique where fat is harvested from an area of the body you don’t like (Bad Fat), then carefully transferred to an area you like, for example, into areas of the face, hands, breasts and buttocks to improve the volume of the area and revitalize the skin (Good Fat). The procedure may have to be repeated several times to achieve the optimal result. Fat transfer can be performed privately in our Centre with conscious sedation. It is also performed in conjunction with other rejuvenation procedures such as a lower facelift, eyelid surgery or tummy tucks.

LIPOSUCTIONThis common and safe way of eliminating fat can be used in just about every area of the body. Stubborn pockets of fat that haven’t responded to diet and exercise can be removed from the abdomen, hips, thighs, calves, arms, neck and many other areas. At times it can be paired with procedures such as tummy tucks, thigh lifts, neck lifts and face lifts.

COOLSCULPTING | Be Cool and Look Good!The coolsculpting procedure is the only FDA-approved, non-surgical fat reduction treatment that uses controlled cooling to eliminate stubborn fat that won’t respond to diet and exercise. As the cooling begins during the first few minutes, you will feel pressure and mild cold. This soon dissipates. Many patients feel very relaxed and will read, watch TV, work on their laptop or even take a nap during their treatment. Most patients resume activities immediately.

TATTOO REMOVAL1 in 5 people regret having tattoos and the old method of removing tattoos (Q switch lasers) are slow, time consuming and painful. With modern new equipment (Picosure laser) has much shorter energy delivery which causes small particles of tattoo ink to shatter away which are picked up by our own white blood cells. Shorter number of treatments, less painful and less costly. Some tattoos which have not responded to old lasers may benefit from the Picosure laser.

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Give Mom a Break!Give MomMomMomMomGive Give MomMomGive Give Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer!

Enjoy $0 enrollment when you join by May 31!* Mom Break!

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1 Free Evaluation with a Personal Trainer ($49 Value)

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1 Free Aquatic Personal Training Session ($45 Value)

3 days of Unlimited Hot Yoga ($36 Value)

Monthly Cafe Food Credit (Minimum $10 Value)

Plus, all these great value-added services come

with HAC membership!

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Give Mom a Break!Break!Break!Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer! Mom deserves all the great things HAC has to offer!

Enjoy $0 enrollment when you join by May 31!* Mom Break!

19

20

Elena Delle Donne & Amanda Clifton

How they got unbelievably fi t with the help of HAC Personal Trainer, Dina Moore.

Meet

21

Elena's stats:11/3/14: 185.9 lbs. 16.7% BF2/24/15: 183.1 lbs. 14.0% BFVisceral fat level dropped from a level 6 to level 4.

"Now I have done things that I never thought I

would accomplish."

I am a professional basketball player for the Chicago Sky. Training and staying fit is not a hobby; I am lucky enough to call it my job. With that being said, I had not been doing my job correctly until I met Dina Moore.

My past basketball season did not end in the best way. My team had just lost the WNBA title and my back was in really bad shape. Aft er the season I had to take two months off seeing various back specialists and contemplating whether surgery was my answer or not. Luckily my mom pulled me into HAC and had me watch one of her intense interval classes. Just watching one class and seeing the intensity and focus the instructor brought to the room, I knew I needed to have that instructor as my trainer. The instructor was HAC Personal Trainer, Dina Moore. Aft er meeting with Dina, I had decided to try to strengthen my core and see if it could solve my back issues.

Through Dina’s carefully structured strength programs, focused on small muscle groups and body control, I was able to shock my back specialists and get my back feeling better than normal. Now that the back problem seems to be in the rearview, and aft er adding Amanda as a workout partner, my body has been completely transformed into something it has never been before. Being very tall and long, many trainers always used it as an excuse as to why my body never seemed to get muscular. Dina never used that excuse and continued to prove to me that through extremely hard work and a much better diet, my body could be anything I wanted it to be.

Elena's Story

Amanda Clift on, left ; Dina Moore, middle; and Elena Delle Donne, right.

Now I have done things that I never thought I would accomplish. To a smaller athlete it seems like nothing, but when I was able to do my first perfect push up and even better, my first pull up in my life, I have never felt so accomplished. These strength gains and my overall body transformation have enabled me to see so many changes on the basketball court, ranging from dribbling, to jumping, to even adding range and endurance on my shots.

Looking back I cannot thank my mom enough for pulling me out of my rut and making me watch that class. Being surrounded by such motivating and uplift ing people has truly made this the best off -season of my life. I cannot wait to return to Chicago with my transformed body. And even more, I can’t wait to return to the HAC for my next off -season to see what ridiculous program Dina has in store for me!

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I am a retired college athlete. I played 4 years of basketball at Illinois State University. I recently moved to Delaware. I have spent all of my life living in Illinois and came out to Delaware to assist the “beloved” Elena Delle Donne. I graduated from college in 2011. Since then I have gone through many diff erent phases. In 2012, aft er letting my body go, I lost 30 pounds in probably the most unhealthy way possible; I just stopped eating and worked out at least three hours a day. Needless to say, I quickly gained all that weight back and was back at square one.

It wasn’t until I came out to Delaware and experienced “a week of Joan” that I decided I needed to get back on track. You may already know, Joan is Elena’s mother who attends HAC Group Fitness classes and Small Group Fitness classes, once, sometimes twice a day. She pretty much forced me to attend one week of every single class she does. At that point I was no where near as in shape as Mrs. Delle Donne. Her classes kicked my butt all week long. I’ll say it; Mrs. Delle Donne showed me up. Thanks to her I decided I needed to remain consistent. I continued going to her classes with the exception of a few. There were a couple classes that really excited me! I felt like I was going through college basketball conditioning again! I got the most out of Dina’s classes; FIT (Small Group Personal Training Class) and Intense Intervals (Group Fitness Class). They pushed me to that same level I experienced with my college strength training and conditioning coaches that I loved/hated!

Elena started personal training with Dina to get her body into top shape for the WNBA season which would start in a short 6 months. I was a little sad because I knew Mrs. Delle Donne and I would be out of a workout partner. Dina invited me into her and Elena’s personal training session one day, not knowing she would be stuck with me until we moved back to Chicago. Let me remind you; Dina is preparing a professional athlete to compete with the best in the world. I am by no means at the same level as Elena. I have an idea of what it takes but have never been a professional basketball player. We are talking about an athlete that arguably will be the best to ever play the game. I eased my way into the workouts. Every time Elena and I would drive to the gym together, I'd ask myself; “what in the world are you doing? You don't have to do this. Why are you continuing to go to these torturing sessions?” I would step on a treadmill next to "The Elena Delle Donne." I would listen to my short pounding steps and compare them to Elena’s long beautiful strides. Again, I would question my sanity. I am on the verge of throwing up and can step off that treadmill at any second. Every now and then when I decide to not focus on comparing Elena’s one stride to my three I hear Dina’s encouraging words. Yes, she is training Elena, but she doesn’t forget me struggling to keep up on the treadmill next to her.

Dina transformed my body in a way that I didn’t think I would ever see again. She has challenged me every single day, as much as, and at times more than she has challenged Elena. I think Dina enjoys pushing me to my absolute limit and seeing what it takes to make me crumble, and that is something that I am truly grateful for. I do not mind being Elena and Dina’s guinea pig. Load me up and challenge me to do something to make sure it is appropriate for Elena Delle Donne. Dina helped me to realize I CAN train along side a professional athlete and keep up.

Amanda's StoryI am a retired college athlete. I played 4 years of basketball at Illinois State University. I recently moved to Delaware. I have spent all of my life living in Illinois and came out to Delaware to assist the “beloved” Elena Delle Donne. I graduated from college in 2011. Since then I have gone through many diff erent

Elena started personal training with Dina to get her body into top shape for the WNBA season which would start

"Dina transformed my body in a way that I didn’t think I would ever see again."

23

24

T here is a diet out there that promises you can eat whatever you want, however much you want of it, and actually lose

weight. You’re probably thinking, “there must be a catch”, and naturally there is; these “gorging guidelines” apply only to weekends. Strict adherence to a Mediterranean-ish diet is required throughout the remainder of the week if the dieter has any hope of bringing their favorite pair of skinny jeans out of retirement. The diet is called The Cheater’s Diet, and was first proposed by weight loss doctor Paul Rivas. He claims that intentionally cheating (and hard) on your diet over the weekend kick starts your metabolism to reverse the inevitable “metabolic slowdown” that occurs when you restrict. By ramping up your metabolism over the weekend, Dr. Rivas believes the body is then “primed” to burn fat during the week when calories are restricted. Unfortunately for all you foodies out there salivating over the prospect of losing weight without giving up your funnel cakes, fondues, and Funyuns, Dr. Rivas’ claims are largely unsubstantiated with zero supporting scientific evidence to date. Nevertheless many swear by this approach to dieting, supporting Dr. Rivas’ additional claim that cheating over the weekend strengthens the resolve to eat clean Monday through Friday.

By: James Cary

References:Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved March 3, 2015, from http://www.webmd.com/diet/cheaters-diet

promises you can eat whatever

weight. You’re probably thinking, “there

throughout the remainder of the week

claims that intentionally cheating (and hard) on your diet over the weekend kick

occurs when you restrict. By ramping up your metabolism over the weekend, Dr. Rivas believes the body is then “primed”

calories are restricted. Unfortunately for all you foodies out there salivating over

and Funyuns, Dr. Rivas’ claims are largely

scientific evidence to date. Nevertheless

dieting, supporting Dr. Rivas’ additional

References:References:References:References:Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved

The rules of the diet are in fact quite simple. On weekends, you can (and must) eat whatever it is that tickles your fancy, the only exclusion being foods that trigger overeating. Saturday morning through Sunday night: anything goes. As a general rule of thumb, the dieter is advised to consume up to an additional ten calories per pound of body weight both Saturday and Sunday. Monday through Friday however, The Cheater’s Diet requires diligent devotion to a slightly modified Mediterranean diet in order to substantiate its weight loss claims. Specifically, Dr. Rivas says that ½ of your plate should be fruits and vegetables, amounting to three and four servings of each, respectively, per day. ¼ of your plate should contain lean meat like fish, chicken, or the occasional pork loin. The remaining ¼ of your plate should consist of whole grains. Foods should be prepared using extra virgin olive oil in lieu of butter, lard, or cooking sprays. Consumption of low-fat yogurts, peanuts, eggs, and skim milk is specifically promoted by Dr. Rivas, as is regular exercise. Off -limits on weekdays are marbled meats, sources of saturated fats (butter, cream, fried foods, basically “the good stuff ”), added sugars, white bread or rice, and…brace yourself…alcohol. This diff ers from a traditional Mediterranean diet where a glass or two of red wine per day is permitted and even advocated.

Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved Zelman, K., & Wait, M. (2013, December 18). Cheater's Diet Review: Foods and Eff ectiveness. Retrieved

must) eat whatever it is that tickles your fancy, the only exclusion being foods that

As a general rule of thumb, the dieter is advised to consume up to an additional

Diet requires diligent devotion to a slightly

Specifically, Dr. Rivas says that ½ of your

of each, respectively, per day. ¼ of your plate should contain lean meat like fish, chicken, or the occasional pork loin. The remaining ¼ of your plate should consist of whole grains. Foods should be prepared using extra virgin olive oil in lieu of butter,

skim milk is specifically promoted by Dr. Rivas, as is regular exercise. Off -limits on weekdays are marbled meats, sources of saturated fats (butter, cream, fried foods, basically “the good stuff ”), added sugars, white bread or rice, and…brace yourself…

Mediterranean diet where a glass or two of red wine per day is permitted and even

The categorization of The Cheater’s Diet as an eff ective weight loss strategy is debatable. Critics argue that the model of restriction-free weekends supported by the diet is not conducive to successful long-term weight loss. Weight loss may hinge on the dieter eating smaller portions throughout the week and/or being a conscientious cheater, if there is such a thing, on weekends. Studies have consistently shown that perhaps the greatest obstacle to success in any weight loss program is adherence. Many dieters “go for broke” when attempting to lose weight, altering their lifestyles dramatically, eating foods they don’t enjoy, or simply not eating enough to properly nourish their bodies. These strategies are oft en unsustainable, overwhelming the dieter, ultimately leading to withdrawal from the program and the dieter falling back into old, unhealthy eating habits. The beauty of The Cheater’s Diet is its support of delicious and nutritious meals throughout the week without eliminating guilty pleasures altogether. Dieters may perceive this approach as less threatening to their way of life and hence may be more able and willing to adhere to the diet. Many find the Mediterranean diet to be quite appetizing and sustainable in and of itself, and who wouldn’t be motivated by the incentive to go hog-wild with all their favorites at the end of the week? Further research is required to authenticate Dr. Rivas’ claims of “kick-starting the metabolism” through cheating, and to validate The Cheater’s Diet as an eff ective weight loss strategy. However, The Cheater’s Diet may be an eff ective option for anyone interested in eating better without sacrificing their favorite cuisine entirely.

Cheating Your Way to a Th inner You? Diet

2225

Coupon only valid when presented at time of estimate. Not valid with any other offer or coupon.

• Vegetable beds will thrive in as much sun as you can provide. 10 hours is ideal with morning sun to dry off the dew. Pick a high or level area of your yard to assure good drainage. Make your garden close to the house as you will want to be in your garden every day just enjoying the ride.

• Containers are easy but will require more watering than a raised bed. You can build a raised bed in an aft ernoon and have it for years to come with less work than you imagine.

• Raised beds are higher than ground level and are filled with soil that is perfectly suited for vegetable production. Beds are typically 4' across and of any length though a 4' by 8' shape is the simplest to build. You can reach the garden from paths on all sides. You never walk in your raised bed so the soil does not compact.

• Raised beds save money because you only dig, fertilize and water the beds and not the paths.

• Raised beds reduce weeding because plants are grown in close proximity to each other crowding out weeds.

• Raised beds drain better keeping roots from becoming water logged and oxygen deprived.

• Raised beds warm up more quickly in the spring.

• Build your raised bed from any materials you would like: flat stone, wood, bricks, or block. You can even use straw bales though they will not be durable. If you choose wood, cedar is resistant to rotting. Do not use pressure treated lumber. Your bed should be a minimum of 6” deep to allow the plant roots to develop.

• Cover the bottom of the raised bed with overlapping cardboard or several layers of newspaper, 6 to 10 sheets to smother out grass or weeds.

• Fill the beds with soil high in organic matter, such as top soil mixed with Bumper Crop, well shredded leaves and aged manures. Avoid mushroom soil as it is oft en weedy.

• Be sure to top off the beds with fluff y compost and top soil. Visit your local, independent garden center to help you select the right number of plants and the best varieties of vegetables to make your harvest bountiful!

Here are some tips for a delicious growing season:

Why do you

Maybe you just love to feel the sun on your shoulders, enjoy the quiet, or to feel connected to nature. Perhaps to be able to pick some fresh herbs and veggies that you know taste amazing and are raised without chemicals. Vegetable gardening is very manageable in containers or raised beds.

By: Peg Castorani

Garden?

26

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SERVICES:

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Therapeutic Play Groups

Serving children ages birth to 21.

Theraplay is a provider for most insurances.

We look forward to servicing all of your pediatric therapy needs!

Visit our website for additional information, as well as directions to our conveniently located outpatient centers!

Watching a child play and put their imagination to work can be quite

fascinating. Through the eyes of any child, even the simplest of environments are quickly transformed into a playground or jungle gym. Couch cushions are removed from where they belong to become stepping stones necessary to safely cross a raging river. A single sheet of paper can bend to form an airplane that soars eff ortlessly through the sky. Such forms of play and episodes of creativity may appear simplistic in nature; but in fact, have a monumental role in a child’s development. It is important for parents and caregivers to recognize the power of play and encourage their child to engulf themselves in it.

Play is one of the primary goals of childhood, along with growing and learning. Through the art of play, a child begins to understand the world around them and how to interact within it. Play allows a child to explore their environment and the challenges that are oft en involved. It is through these kinds of challenges that a child develops new skills and masters them. Play develops coordination, language, emotional maturity and social skills that are needed for growth. Every successful encounter adds to the child’s self confidence, motivating them to explore

Recognizing the Power of Play

and interact further. The skills acquired through play as a child, continue to be built upon as they advance into adolescence and eventually, adulthood.Play takes on many diff erent forms as the child learns more and continues to develop their imagination further. These particular forms of play can vary from solitary to group, from general to cultural, and also from cooperative to competitive. Play can be taken anywhere and occur everywhere a child goes.

As a parent, it is important to support various types of play at all levels of your child’s life. Encourage your children to discover the world around them: whether it is inside the kitchen cabinet, using pots and pans to make music, or outside in the garden, digging for buried treasure. Engage in games with your children that require use of their hands and feet, such as ball games, puzzles, obstacle courses and arts and craft s. You can facilitate your child’s imagination and develop creativity through role-play with dolls, animals and household items.

Play should never be stressful or anxiety provoking at any time. It is crucial that your child play with toys and items that are safe and age-appropriate. Some toys may interest your child, but could impose a choking or safety risk and therefore, must be avoided. Always provide your child with an

appropriate level of supervision required for their level of play. The nature of play is that it be self-motivating, spontaneous, flexible, fun, educational and focused on the means rather than the end. Unstructured, free play is a vital tool during today’s world which has become consumed with so many structured activities.In some cases, play may not

come naturally for the child and may make them upset or uncomfortable. Further, children who struggle with engaging in play can live very diff icult and challenging lives. If you suspect that your child is having diff iculty developing appropriate play activities, it is important to contact your pediatrician as soon as possible and request an evaluation by a licensed, pediatric physical, occupational or speech therapist.

Pediatric therapy addresses play skills through therapeutic activities that help organize the brain and nervous system, while focusing on other areas, such as the child’s muscles, sensory system and language skills. Incorporating such therapeutic activities into treatment makes the sessions fun for the child and allows for specific goals to be set so that progress can be achieved. With a treatment plan in place, positive strides can be taken towards the child’s successful development and ultimately, lead them to their fullest potential.

By: Theraplay

28

Outside of everyHAC-sculpted body

There’s a craft beerwaiting to get in

 

 

Offering Home Delivery to Your Area

Enjoy our farm fresh milk, butter, eggs and ice cream in addition to a variety of other local products at your door

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Discover the Difference Educating Students 12 Months through

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There is no charge for the financial review or policy review, however you may pay a commission or sales charge if you make a purchase as a result of the review.Brokerage services and Insurance products are offered by M&T Securities, Inc. (member FINRA/SIPC) not by M&T Bank. M&T Securities, Inc. is licensed as an insurance agent and acts as an agent for insurers. Insurance policies are obligations of the insurers that issue the policies. Insurance products may not be available in all states. ©2014 M&T Securities, Inc. CS5675 (5/14)

Investment and Insurance Products: • Are NOT Deposits • Are NOT FDIC-Insured • Are NOT Insured By Any Federal Government Agency • Have NO Bank Guarantee • May Go Down In Value

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The POWER of Smoothies

Nut ButtersNut butters also provide a creamy texture in smoothies, in addition to many other benefits. Studies have shown that starting your day with almonds can help stabilize your blood sugar for the rest of the day. Walnuts have healthy omega-3 fats that are great for triggering your body's, "I'm feeling full" response. Peanuts have about 88% of your daily biotin needs, which is great for your hair, nails, and skin. Plus, nuts will add a little extra protein to your smoothie to help you stay full longer!

BananasBananas are high in potassium, vitamin C, and dietary fiber. Many studies have shown

that people with diets rich in those vitamins and minerals have a lower associated risk for asthma, high blood pressure, and diabetes. Those vitamins and minerals also

promote heart health, as well as boosting mood and memory! In your smoothies, bananas also help provide a creamy texture and can mellow tartness in other

ingredients.

StrawberriesStrawberries are low in calories, but high in biotin, fiber, vitamin k, potassium, and

anthocyanins. Their richness in potassium and vitamin k makes them great for promoting bone health, and their high level of biotin is great hair, skin, and nails. They

also help to increase blood flow, oxygen, and short term memory!

MangoesMangoes are the doctor’s new apple. According to some studies, mangoes are eaten fresh more than any other fruit in the world. Here is why: mangoes help promote eye health, help manage diabetes, and boost the immune system. One cup of mangoes can supply up to 25% of your required daily intake of Vitamin A, which promotes good eye sight and helps to prevent dry eyes. Mangoes also help to maintain normal insulin levels within the body, thus helping to manage diabetes. Adding a mango to your smoothie is like adding a shot of vitamin C to your body and will help keep you healthy.

Start with Your BaseDepending on the ingredients you select for your smoothie, you might choose to use water, milk, or juice. We recommend avoiding juice as a smoothie base because it lacks nutritional value and adds unnecessary calories to your shake. Berry and tropical fruit smoothies are typically best with a water base, and smoothies that use creamy ingredients like bananas or nut betters may be better flavored with your preferred version of milk - soy, almond, cow's - it's up to you!

Depending on the ingredients, smoothies can offer a wide variety of physical benefits! Smoothies can be made to be high in fiber, protein, and other important daily nutrients.

Many people use smoothies for weight loss, workout recovery, meal replacement, and nutritional boosts because they are nutrient dense and really easy to make! Here's a few tips on common smoothie ingredients and why they're good choices.

The POWER of Smoothies

By: HAC Employee, Lisa Luck

32

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Quality CleaningA�ordable Prices

AvocadoAvocados are another great ingredient to add to a smoothie if you don’t like the taste of

bananas but want the creaminess a banana can give. An avocado doesn’t bring much in the ways of taste, but its nutritional benefits make up for that! Avocados have a lot of

healthy fat and many studies have shown that extracts from avocados can drastically reduce the symptoms of osteoarthritis. They also contain even more potassium than

bananas. An avocado has about 14% of the recommended daily potassium value.

Sources: http://www.medicalnewstoday.com/articles/271157.php; http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/nut-butters/; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101, http://www.care2.com/greenliving/10-super-health-benefits-of-strawberries.html, http://healthimpactnews.com/2013/17-reasons-why-you-need-a-mango-every-day/, http://www.care2.com/greenliving/10-health-benefits-of-mangos.html, http://draxe.com/health-benefits-blueberries/, http://www.webmd.com/diet/benefits-of-flaxseed?page=3, http://www.besthealthmag.ca/best-eats/healthy-eating/6-health-benefits-of-leafy-greens?slide=4#zSAmCFUFsYy0VrZF.97

BlueberriesBlueberries will not only add a delicious tartness to your smoothie, they will also help with your memory, digestion and weight loss. Blueberries are also known as a “neuro-protective agent,” meaning that according to some studies, blueberries helped slow cognitive decline and helped to improve memory. They are also a great source of natural fiber. Blueberries can help to regulate the gastrointestinal track. By beinglow in calories and high in fiber, these berries are a great tool to utilize when trying to lose weight!

Flax SeedFlax seeds contain plant omega-3s, which are great for helping cardiovascular disease. Studies show that omega-3s help prevent plaque buildup in the arteries. They also are a good source for lignans. Lignans are high in antioxidants and may help reduce inflammation within the body due to some illnesses.

Leafy GreensLeafy Greens in a smoothie? Sounds crazy, but it is one of the best things you can put

in. The fresh taste isn’t the only benefit though - they help with bone fragility and also help fuel the body. In addition to high levels of calcium, leafy greens have a lot

of vitamin B, which helps convert carbs into glucose. Glucose is processed within the body to produce energy.

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If our grandfather installed your air conditioning system, it’s probably time to upgrade.Call Joseph Frederick & Sons for safe, professional HVAC work. 

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Summer Glow by Laura Moss and Angela Italia, Nouveau Medispa

Warmer weather and longer days have us all dreaming of carefree hours spent at the beach or pool, and warm, festive nights socializing with friends and family! No more hiding beneath those winter layers -- summer is the season to be seen! Nouveau Medispa at HAC is here for you, with products and services designed to enhance and protect your skin over the summer months! Simplicity is key and in this issue, we feature two services designed keep your eyes sparkling and your skin glowing in less time than it takes to pack the cooler for the beach!

SUMMER-PROOF EYES...

Give us your tired, your poor and your sparse….Your huddled masses of untidy, unruly, and over-grown stragglers! We are talking about your brows and lashes of course!

Eyebrow grooming is for everyone. Women and men alike. Consider eyebrows as the proverbial drapes to windows, as the brows frame out the eyes and enhance one of the most soulful features we have. Neglecting to attend to one’s brows could be likened to committing one of the beauty world’s cardinal sins! It is one of the easiest and least time consuming things one can do to enhance their natural features! It

helps to achieve a thicker style, which lends to a more youthful appearance to the entire face.

The first step to rescue a pair of eyebrows in need is to schedule a consultation. During the consultation your eyebrows will be assessed and measured precisely to your specific features. This is to assure a perfect shape that is designed just for your facial contours. If your eyebrows are sparse, Latisse, a product commonly used to boost hair growth of the eyelashes, can be dispensed, which can encourage new growth to viable hair follicles.

Custom tinting and shaping the brow hair completes the look. If gray hair is a nemesis to you, instead of yanking them out, try tinting them. We need every brow hair we can get! In less than 30 minutes, brows are cleansed, tint color custom blended and applied, precision shaping performed, and you are left with an amazing and trans-forming natural enhancement.

While we’re talking about the eyes…eyelashes are also a great feature to play up with tinting. Again, tint is custom blended and applied in a safe manner, and in about 15 minutes, you’re walking out with dark, mascara-free eyelashes! This is a great feature for swimmers and sports activity participants alike. No more smudgy eyes to worry about. Waking up with enhanced eyes is also a plus, as it cuts down on time consuming morning rituals! Many people have lashes that fade at the ends, so when they are tinted, they can seem a lot longer. The treatment is also helpful for on-the-go gals. You can run out the door with

no mascara, hit the gym or the beach, swim your laps with no worries about your mascara running!

Both the eyebrow and eyelash tinting treatment can last about four to six weeks. However, you can build upon your tints to keep the look from fading over time.

At Nouveau Medispa at HAC, we are excited to off er a brand new service - The Brow Rescue Rehab Lab! Our brow and lash expert will design and define your brows and lashes the using a customized combination of techniques and products to achieve a your desired result!

...AND A SAFE SUMMER GLOW!

Airbrush tanning is the safest and easiest way to achieve a natural-looking tan that you can be proud of. Amino acids in your skin will respond naturally to the DHA and other complimentary ingredients in the tanning formula to produce the most beautiful sunless tan you’ve ever seen! Fantasy Tan at Nouveau eliminates all of the mess and problems associated with tanning creams and automated spray tanning booths. No more streaky mess, orange palms, or dirty looking knees and elbows. Fantasy Tan is tailored to your individual skin tone and desired look with five unique formulas that can be mixed to precisely match what you want!

Nouveau Medispa - The Finest in Skin Care, the Convenience of HAC

Nouveau Medi� a Services

Medical Grade Skincare and Sunscreens

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20% off the

medical grade

sunscreen of your choice!

Airbrush Tans Waxing Brow/Lash tinting

Facials Microdermabrasion Dermaplane

Botox Filler Makeup Fat Reduction

Hair Restoration Latisse

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Act F.A.S.T. Stop a stroke.

Every second counts. Know the signs. F.A.S.T. l Face drooping. Does one side of the face droop or is it numb? Ask the person to smile. l Arm weakness. Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward? l Speech difficulty. Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence like, “The sky is blue.“ Is the sentence repeated correctly? l Time to call 911. If the person has any of these symptoms—and even if the symptoms go away—call 911 and get the person to the hospital immediately.

CALL 911

Center for Heart & Vascular Health

Pam Simon, with son Jake, had a stroke in 2012.

Bruce Lancaster suffered a stroke in 2014.

Linda Dill, with daughter Melissa, had a stroke in 2008.

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