1. MARCH 2015
302-766-7819
WWW.HACHEALTHCLUB.COM
MEET CHIARA GRAVELL
HEALTHY, HAPPY, AND OVER
150 POUNDS LIGHTER,
CHIARA SHARES HER
HAC SUCCESS STORY!
PAGE 20
HEALTH FOOD MYTH:
IS IT REALLY CHEAPER
TO EAT FAST FOOD?
PAGE 8
LOOK INSIDE:
EXERCISES, DIET TIPS,
& MORE!
PROOF THAT
EXERCISE MAKES YOU
YOUNGER?
PAGE 28
Enhance
a guide to overall
health and fitness by
hockessin athletic club
MARCH MADNESS!
GET UP TO $75
CLUB BUCKS
WHEN YOU JOIN
BY MARCH 31!
See Page 4 for Details.
1
2. The heart of a champion.
The body of a growing teen.
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 our world-class legacy 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.
2014-15
ORTHOPEDICS
HOSPITALS
CHILDREN’S
BEST
Your child. Our promise.
Center for Sports Medicine
See our success stories and how we can help your child at
Nemours.org/sportsmedicine
3. Some Tips for Success
• Turn the television off during meals.
• Don’t insist that children clean their plates.
• Don’t make food the focus at mealtime – the focus should be on communication.
• Everyone should have a part in the meal - preparing the food, setting the table, cleaning up.
• Make time for family breakfasts or brunches once a week or once a month - as often as you can.
• Let each child choose what will be served for the family meal once a week (as long as it’s healthy).
• Refrain from criticism and potentially stressful subjects like grades at mealtime. Do ask questions
about what children are learning and doing in school, making an effort to keep the conversation
upbeat.
• When a child refuses to eat certain foods, avoid pressuring her. Offer the food again at a later date.
You may need to make several attempts before she will accept new foods.
• While kids need to mind their manners at the table, try not to pester.
• Praise them when they use good manners without being reminded.
• Take just a minute to set a pretty table, complete with tablecloth and lit candles. Dinner will feel
more like a special occasion.
• Dessert should be included as an enjoyable end to the meal rather than used as a reward.
It's March...
It's National
Nutrition Month
Make Family Meals a Priority
Kids who eat with their families tend to be better
nourished, eat more fruits and vegetables, more milk and
less soda. Even when their parents aren’t around, these
kids tend to make better food choices when dining out,
even at fast food restaurants.
3
4. TIME TO GET A LITTLE CRAZY: IT'S MARCH MADNESS AT HAC!
*MEMBERSHIP COMMITMENT REQUIRED. SPEAK WITH OUR MEMBERSHIP TEAM FOR DETAILS.
CALL 302-766-7819 FOR DETAILS!
TAKE THREE NERF BASKETBALL
SHOTS WHEN YOU JOIN AND RECEIVE:
$25 club bucks for making one shot
$50 club bucks for making two shots
$75 club bucks for making all three shots
GET THE CHANCE TO EARN UP TO $75 IN CLUB BUCKS
WHEN YOU BECOME A MEMBER BY MARCH 31, 2015!*
YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!
COME JOIN THE FUN.
4
5. Make Your Calories Count | PAGE 6
Are You A Victim of Big Food's Marketing Strategies? | PAGE 12
Down to the Wire: It's Tax Season! | PAGE 26
Meditation | PAGE 31
It's a Rucking Revolution | PAGE 32
featured articles
Health Food Myth: Is it Really More Expensive to Eat Healthy?
It's a common misconception that eating healthier is more expensive.
Sure - eating healthy can be expensive, but so can eating poorly. A
"value meal" may seem like a good deal, but when you add it up and
do the true comparison, we think you'll be surprised! | PAGE 8
Get Fit Quick with HAC Personal Trainer, Dee Pathak!
Enjoy four quick and easy exercises that are great for home or at
HAC! | PAGE 14
Healthier, Happier, and Half the Size: Meet Chiara!
After battling cancer, infertility and losing about half her body
weight, HAC Member, Chiara Gravell, is happier than ever. Read
her Q & A! | PAGE 20
Proof that Exercise Makes You Younger!
HAC Member, Rahul Gupta, PhD shares research proving that
exercise makes you younger on a molecular level! | PAGE 28
Enhance Magazine, March 2015
Editor-in-Chief: Lisa Maguire
Senior Graphic Artist: Caitlin Hess
Have a story you'd like to share? Questions or Comments?
Contact lmaguire@hachealthclub.com
In this edition of Enhance
PROVIDER OF
PROUD
INFANT SWIMMING
RESOURCE
302-239-6688 x 142
www.infantswim.com
Infant Swimming Resource
goes beyond traditional swimming
instruction, by teaching children ages
6 months - 6 years old ISR Self-Rescue™
techniques designed to help them survive
should they reach the water alone.
Gourmet coffee Daily in the HAC Cafe!
espresso lattes cappuccinos macchiatos
Enjoy 50¢ Off a
Latte or Cappuccino!
expires 3/31/2015
Must present this coupon to receive the discount.
5
6. C
alories calories, calories – it seems as though
that’s all we hear about these days. Counting
calories may be a good way to make sure you
aren’t overeating, but many people are looking
at calories all wrong! We focus too much on the quantity
of calories we consume, rather than the quality of
calories we consume. It’s time for a new outlook on the
way we make our calories count.
The average person should consume about 2,000 calories
a day. We usually reach for the “low-calorie” options of
foods when we are trying to eat healthy, but just because
something is lower in calories does not mean it has a
higher nutritional value.
For example, a 100-calorie pack of cookies may seem like
a healthier option for a snack, but they are still cookies.
You have to start asking yourself: what does this food
do for me? Yes, your taste buds will thank you, but will
your cardiovascular system appreciate this snack? Will
this snack make your skin healthier? Will you feel fuller
for longer? Probably not. There are plenty of snacks out
there that are 100 calories, but provide more nutrients for
your body!
100 calories from cookies versus 100 calories from apples
is a HUGE difference in terms of how much food you are
able to eat. 3 cookies versus a whole medium apple will
make an enormous difference, not only in your belly, but
everywhere else in your body.
We need to stop focusing so much on calculating our
calories each day. Instead, ask yourself these questions
when you look for a snack:
• How much fiber have I eaten today?
• Have I had the right amounts of fruits, vegetables,
and protein today?
• How much water have I had today?
• Does this food benefit my body?
• Am I over my daily sugar limit?
If you're having a tough time listening to what your body
needs instead of what your body wants, try one of our great
resources at HAC!
Eating Nutritious Can be Delicious - This monthly cooking
demo shows that eating whole, nutritious foods, doesn't
have to be boring or unpleasant! New recipes every month.
Lose it for Life - Stop being a slave to calorie counting and
learn to choose whole, nutritious foods that you'll enjoy.
For more information on either program, contact Rachael at
rling@hachealthclub.com.
Make Your Calories Count
Half of a chocolate cupcake
1⅓ chocolate truffles
1 medium apple
1¼ cup of carrots
3⅛ cups of celery
15 cups of lettuce
All of these items are 100 calories!
By: Katie Cardner
6
7. Newark, Brandywine, New Castle,
Hockessin, Dover, Smyrna,
Jennersville, PA
302.731.2888
FirstStateOrtho.com
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Bone/Joint Surgery • Fracture Care
X-Ray & MRI Facilities
Spine • Shoulder • Hand & Elbow
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a commitment to excellence
James Zaslavsky, DO Eric Johnson, MD David Sowa, MD Drew Brady, MD Evan Crain, MD Michael Axe, MD Robert Steele, MD
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Leo Raisis, MD
Joseph Straight, MD
Bruce Katz, MDMichael Pushkarewicz, MDJames Moran, DOStephen Hershey, MDRandeep Kahlon, MDMatthew Handling, MD
Adam Ginsberg, DO
Alex Bodenstab, MD
Bruce Rudin, MD
William Newell, MD
8. Health Food Myth:
Guest CheckDATE SERVER TABLE GUESTS CHECK #
695891
At Home Pizza Ingredients
14 Ounces whole-wheat pizza
crust dough $3.99
Whole wheat flour $0.10
2 Large garlic cloves, thinly
sliced $0.17
½ Cup shredded mozzarella
cheese (3 ounces) $0.62
¼ Cup shaved Parmesan cheese $1.01
1½ Ounces torn prosciutto $1.31
1 Pint grape tomatoes, halved $2.99
⅛ Cup torn fresh basil leaves $0.99
⅛ Teaspoon crushed red pepper $0.05
1 Tablespoon Olive Oil $0.10
TAX
TOTAL $11.33
Instructions for
at Home Pizza
Preheat oven to 475°. Place
dough on a lightly floured
surface; roll into a 13-inch
round.
Sprinkle a baking sheet with
a little more flour, and place
dough on the sheet; top
with remaining ingredients
through crushed red pepper.
Drizzle with olive oil.
Bake on bottom rack about
10-12 minutes or until cheese
is melted and crust is crisp.
Slice into 8 pieces; serve.
Nope! Fast food is more expensive,
higher in calories and bad fats, lower
in nutritional value, and will leave you
feeling terrible after eating it! Try some
of these at-home meals to curb your takeout
cravings, save some cash, and nourish your body!
One of the easiest and quickest ways to feed a family is
by picking up fast food on the way home. Although this
routine is super convenient, it is also known to be super-sizing.
By getting into the habit of relying on fast food for dinner,
many people start to enjoy the convenience without realizing
how unhealthy these dinners are for their bodies. Here are
some ways you can enjoy fast food options, but with much
better nutritional value:
Is it really
cheaper to eat
fast food?
Pizza
Is it really
cheaper to eat
fast food?
Fast Food Pizza
660 calories | 26 g protein | 28 g fat
74 g carbohydrates | 1740 mg sodium
At Home Pizza
per
serving
390 calories | 17 g protein | 12 g fat
52 g carbohydrates | 880 mg sodium
1 large
pepperoni
pizza $13.78
Save $2.45
and 1080
calories for
the meal!
At home for
a total of
$11.33
Cooking at home
is cheaper and
better for you
and your family!
Serves
4 people
per
serving
By: Katie Cardner
8
9. Burger & Fries
Guest Check
DATE SERVER TABLE GUESTS CHECK #
695892
At Home Turkey Burger Ingredients
¾ Pounds ground turkey $2.99
1 Ounce sun dried tomatoes $0.57
⅛ Cup chopped red onion $0.49
2 Ounces chopped fresh spinach $0.66
¼ Cup crumbled feta $0.83
1 Teaspoon dried oregano $0.05
1 Small clove fresh minced garlic $0.04
¼ Cup panko bread crumbs $0.21
1 Large egg $0.16
Salt and pepper $0.05
4 Whole Wheat Hamburger Buns $1.48
TAX
TOTAL $7.53
At Home Sweet Potato Fries Ingredients
2
Large sweet potatoes, peeled
and cut into strips
$1.99
1 Tablespoon olive oil $0.10
¼ Teaspoon of salt $0.05
Pinch of cayenne pepper $0.05
TAX
TOTAL $2.19
At Home Turkey Burger
Instead of
regular fries,
try these!
At Home Fries
316 calories | 27 g protein | 10 g fat
30 g carbohydrates | 444 mg sodium
Fast Food Burger & Fries
520 calories | 29 g protein | 26 g fat
42 g carbohydrates | 1110 mg sodium
340 calories | 4 g protein | 16 g fat
44 g carbohydrates | 190 mg sodium
82 calories | 1 g protein | 4 g fat
12 g carbohydrates | 21 mg sodium
Instructions for at
Home Turkey Burger
Roughly chop the spinach and the
sun dried tomatoes.
In a bowl combine the ground turkey
with the spinach, sun dried tomatoes,
red onion, feta, minced garlic, dried
oregano, egg, bread crumbs, a dash
of salt, and some freshly ground
pepper. Stir everything until it is
evenly combined.
Shape the mixture into four patties.
Cook the burgers on a counter top
grill, a non-stick skillet, or over an
open flame. Place cooked turkey
burgers on top of whole wheat buns,
or try it on top of lettuce!
Add condiments and toppings of your
choosing.
Adapted with permission from
www.holymolymeohmy.com/eats
Instructions for
at Home Sweet
Potato Fries
Preheat oven to 450°F.
Toss sweet potato wedges
with oil, salt and pepper.
Spread the wedges out on
a rimmed baking sheet.
Bake until browned and
tender, turning once,
about 20 minutes total.
Burger & fries
$6.37 per serving,
$25.48 total!
At home for
a total of
$9.72
Serves
4
people
per
serving
per
serving
per
serving
Save $15.76
and 1848
calories for
the meal! 9
10. Chicken Teriyaki Stir-fry
Fast Food Chicken Teriyaki Stir-fry
At Home Chicken Teriyaki Stir-fry
Guest Check
DATE SERVER TABLE GUESTS CHECK #
695893
At Home Chicken Teriyaki Stir-fry
2 Tablespoons Sesame Oil $0.50
1 Pound of chicken breast $2.99
1 Head of broccoli $1.48
1 Package sliced mushrooms $1.99
3 Carrots, julienned $1.00
¼
Cup Teriyaki Sauce (we used
Kikkoman's)
$0.57
1
Cup cooked brown rice (we
used jasmati brown)
$0.59
TAX
TOTAL $9.12
Instructions for at Home
Chicken Teriyaki Stir-fry
Prepare rice according to package
instructions.
Heat 1 tablespoon of sesame oil in a sauté
pan over medium heat. Add chicken to the
pan and brown 4 minutes on each side.
Remove from pan, slice into strips, and set
aside
Heat remaining tablespoon of oil in
another pan over medium-high heat.
(Use a wok if you have one.) Add the
vegetables and teriyaki sauce. Fry
until the vegetables begin to soften.
Add the chicken strips, and toss. Serve
immediately over ¼ cup of rice.
TIP: Asian markets usually have lower priced
ingredients than your local grocery store.
1046 calories | 55 g protein | 38 g fat
118 carbohydrates | 4203 mg sodium
304 calories | 32 g protein | 11 g fat
24 g carbohydrates | 753 mg sodium
As it turns out, fast food is neither faster nor
cheaper than making a meal at home. The
time it takes for someone to run out to a
restaurant, order food, wait for it to be
made, and return home can be almost
twice as long as it takes for someone
just to make a meal at home. To save
your family time and money, get
creative in the kitchen!
Serves
4
people
At home for
a total of
$9.12Save $22.68
and 2968
calories for
the meal!
per
serving
per
serving
$7.95 per
serving,
$31.80 total!
At home calorie counts as calculated by MyFitnessPal
recipe calculator. Pizza based on http://www.
calorieking.com/foods/calories-in-pizzas-original-
crust-large-14-pepperoni_f-ZmlkPTE2NDgwOQ.
html; fast food burger based on http://www.
mcdonalds.com/us/en/food/product_nutrition.
burgerssandwiches.7.quarter-pounder-with-cheese.
html; fries based on http://www.mcdonalds.com/us/en/
food/product_nutrition.snackssides.6050.small-french-
fries.html; and chicken stir fry based on http://www.
myfitnesspal.com/food/calories/japanese-steakhouse-
hibachi-chicken-fried-rice-and-veggies-105732462.
10
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MEET THE DELAWARE SUBARU REP ON MARCH 18TH…
AND GET FREE SERVICE UP TO 2 YEARS!!!
12. A
recently published study analyzed
the relationship between body
mass index (BMI) and “impulse
marketing strategies.” While the study
found it difficult to nail down marketing
strategies as the direct cause, it was
able to prove those strategies as risk
factors for increased BMI.
Impulse marketing strategies are
best summed up as the placement
of products you find at the end of
aisles, or near the checkout line in
your supermarket. Typically, these
displays consist of low-nutrient, highly
processed foods as they are easy to
grab, have a long shelf life, and appeal
to the average consumer’s taste for
sweet and salty foods.
According to the study, an estimated
30% of all supermarket sales are a result
of end-aisle product displays.
In the 1970s, research found that
specific product placement and
increased shelf space led to the
increased sales of those products. This
paved the way for slotting
contracts.” Slotting contracts are
According
to the study,
an estimated 30%
of all supermarket
sales are a result of
end-aisle product
displays.
when retail manufacturers pay for
premium placement of their products
in your local grocery store.
In the study, researchers measured
how many displays of low-nutrient
foods versus high-nutrient foods
were found in local markets, specialty
markets, supermarkets, and big box
stores. That data was then compared
to the amounts of those foods that
were purchased. Though some full
service supermarkets offered displays
of high-nutrient foods, most displays
were of discounted, highly processed
foods.
There was a higher correlation
between high BMI and purchases from
supermarket displays of low-nutrient
foods than there was between high
BMI and purchases from displays
at big box stores. Based on the
data, this increase in purchases is
likely attributable discounting at
supermarkets. Big box stores discount
less often because they typically offer
already discounted prices year-round.
It is also important to note that people
with a higher BMI did not shop more
frequently than people with a healthy
BMI.
This indicated that discounting, not just
placement, was a factor in purchasing
decisions at the checkout lines.
Other studies have shown that the act
of shopping is mentally draining. This,
coupled with price sensitivity, causes
shoppers to become more susceptible
to strategic product placement as they
near the end of their trip. This increases
the likelihood that consumers will grab
products from the discounted end-of-
aisle displays.
Additionally, people who are concerned
about their weight and what they are
eating are more vulnerable to “priming.”
Priming is the term used to describe
desire for a food product after being
exposed to it. Research has proven that
priming can lead to increased intake
of specific food directly following the
exposure.
Are You a Victim of Big Food’s
Impulse Marketing Strategies?
By: Lisa Maguire
12
13. References:
Choen, D.A., Collins, R. Hunter, G. Chosh-Dastidar, B, and
Dubowitz, T. (2015, January 20). Store Impulse Marketing
Strategies and Body Mass Index. First look. Retrieved from http://
ajph.aphapublications.org/doi/pdf/10.2105/AJPH.2014.302220
So, what does all this mean?
In-club resources include our nutritionist, Rachael Ling, and
our HAC Lose it for Life weight management program. Contact
Rachael at rling@hachealthclub.com for more information.
Retail manufacturers' marketers know just how to trick you
into buying more of their products. There are a few things you
can do to help protect yourself from falling for their tactics.
Create a shopping
list and stick to
it. If you’ve got a
shopping list that
you’re committed
to, you’ll be
less likely grab
everything that
sounds good.
Try not to grocery
shop when you’re
hungry. Going to
the store hungry
will only increase
your susceptibility
to those low-
nutrient foods and
enticing discounts.
Choose specialty markets
when possible. According to
the study, specialty markets
are more likely to offer several
displays of foods rich in
nutritional value. Local markets
include Terra Foods, Harvest
Market, Highland Orchards,
Trader Joe’s, and Whole Foods.
Be educated about what you’re
eating. There’s no better deterrent
to buying things that aren’t good
for you than being knowledgeable
about what you’re eating and
what’s really in those “easy”
products. Not sure where to start?
Try “Fed Up,” a documentary that
Katie Couric helped put together.
14. Super Simple Exercises
to Get You Ready for Summer!
Side Plank with Leg Lift
1
1
2
2
3 4
1. Lay on the floor with your feet flat
and knees bent.
2. Raise one leg off the ground
or bosu ball, pulling your knee to
your chest. This will be your starting
position.
3. Execute the movement by driving
through the heel, extending your hip
upward and raising your glutes off
of the ground.
4. Extend as far as possible, pause,
and then return to the starting
position.
4
1. Begin in a side plank position on
your forearm.
2. Raise and lower your top leg 10
times.
3. Flip so that you are in a side plank
using the other arm for support.
4. Raise and lower your top leg 10
times.
5. Repeat this process until you have
done 3 sets of 10 reps on each side.
Bridge with Single Leg Raise
with HAC Personal Trainer Dee Pathak
14
15. 814
1
1 2 31. Stand with your feet parallel,
holding a medicine ball or
dumbbell in front of your stomach.
2. Step one foot backward into
a lunge. Turn your torso so the
weight crosses your front leg.
3. Extend both of your legs and
raise the medicine ball or dumbbell
above your head.
4. Bring your feet together (back
to starting position). Continue
alternating sides.
1. Begin in a regular squatting
position.
2. In one fluid motion, drop
your hands to the floor as you
kick your legs backwards and
outwards, ending in a wide-
legged plank position.
3. Jump and bring your feet to
meet your hands. Stand up and
repeat.
Squat to Plank Jack
Lunge Side Lift
Join us for 2 or 3 hours of instructed art with a BYOB option! Bring a friend
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Discount Code: 5OFFHAC www.kennett-design.com
117 W State Street,
Kennett Square, PA 19348
610.444.4400
2
3
16. FAT TRANSFER | Bad Fat to Good Fat
This 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.
LIPOSUCTION
This 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 REMOVAL
1 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.
The Centre for Cosmetic Surgery
FREE CONSULTATION!
ABDOLLAH MALEK, M.D.
At the Centre for Cosmetic Surgery, we believe in overall beauty, from
the inside out. While diet and exercise are vital for good health, there are
areas of the body that don’t respond. By listening to our patients’ needs
and individualizing top notch care we are able to offer a wide selection of
procedures to reach your cosmetic goals.
Pictured Above: Dana Malek, R.N. (left)
and Abdollah Malek, M.D. (right)
Dr. Malek is a board certified plastic
surgeon with over 25 years of
experience.
HAC MEMBERS WHO MENTION THIS AD WILL RECEIVE
A FREE CONSULTATION!
Schedule your consultation by March 31 and receive a free gift!
302-994-8492 ◆ www.drabdollahmalek.com
ONE CENTURIAN DRIVE, NEWARK, DELAWARE 19713
17. 2015
Visit www.hachealthclub.com for a
complete guide to HAC Summer Camp 2015!
302-239-6688 X 156
KIDSPROGRAMS@HACHEALTHCLUB.COM
Reach for the stars!
Preschool
Open House
April 23rd
6:00pm - 8:00pm
Hockessin Athletic Club Preschool
has been rated 5AAAAA's by the
Delaware Stars Program.
For more information contact
kidsprograms@hachealthclub.com
or call 302-239-6688 x 156.
Online registration going on now!
2015
18. Take three Nerf basketball shots
when you join and receive:
$25 Club bucks for making one shot
$50 Club bucks for making two shots
$75 Club bucks for making all three shots
GET THE CHANCE TO
EARN UP TO $75 IN
CLUB BUCKS WHEN
YOU JOIN HAC!
18
21. Fitness is a Marathon Not a Sprint
You lost 150+ lbs?
You did a half ironman 70.3 triathlon?
If you work out 10-15 hours a week why aren't you “thin”?
What do you mean you learned how to run in your 40s?
You completed 4 half marathons before you could run a mile?
Chiara Gravell, a HAC member for approximately 5 years,
gets these questions all the time. Chiara is just a normal
non-athletic 40 something (her description) who wants to be
as healthy as she can be after cancer, obesity, infertility, high
blood pressure, and other medical issues. So she took on the
goal of becoming a triathlete.
You joined the HAC when you were nearly 300 lbs.
Was it intimidating to come to the club and work out
with people who were more fit?
(Laughs) I am a pretty confident person overall. If
larger people don’t go to the gym how are they going
to lose weight? I went and most people at the HAC
were very nice to me and supportive. After a few weeks,
I had GYM FRIENDS! Brandon, before he became my
personal trainer and triathlon coach, was very open to me
and my questions. He was always able to provide some sort
of advice. It was great to have a mini support system at the
gym, it made me want to come back.
What is more difficult: losing the weight or
maintaining an over 150 pound weight loss?
Well for me, it was losing the last 40 lbs and keeping
all the weight off. I had to have a surgery to jump
start my weight loss. I have several factors that made
it nearly impossible for me to lose weight. Kidney cancer
that messed up my adrenal gland (helps with metabolism),
strong DNA factors (I am made to ride out a Polish winter),
infertility medicines, and the beginning stages of diabetes, I
was a mess. I had been eating only 1500 calories and working
out 4 hours a week and I was still gaining weight. Surgery was
my only option.
120 pounds came off in the first 15 months. I had to fight for
the next 40 pounds, and I fight every day to keep the weight
off. I found, for me, I need to work out 8-12 hours a week to
maintain my current weight.
According to the BMI charts, your current weight is still
considered overweight, and you work out 8-12 hours
a week?
I know, many people think I must still eat a lot to not be
“thin” already. I don’t eat a ton usually 1300 to 1500
calories a day. My body, after obesity needs a lot more
activity to keep weight off than a normal person’s body.
Also - after morbid obesity, most people come to what is
Get Inspired:
Chiara Gravell
21
22. known as the “tipping point.” That's the weight you're at when
the body says, "Yep, this is it. I am not getting any smaller
without severe starvation." I am at that point. I swing within a
10 pound radius, but mostly stay within 2 or 3 pounds of my
current weight.
How did you get into triathlons?
When I was a kid, I saw the Ironman World
Championships on television. I saw a woman
crawl across the finish line. It ended up becoming one of
the most iconic images of triathlons as a whole. I thought, "I
so want to do a triathlon!" I know, not the normal response
when most people see someone complete 15-17 hours of
grueling exercise. Flash forward a few decades, I am in the
HAC and see a “Plunge n Run” flyer. It was a .25 mile swim
and a 5K. I thought, "I could do that... I've never ran more
than a few yards, but I could walk... and I swam in high
school. I can do this." My cousin Jennifer wanted to do it
as well, and there we went. I did the plunge and run, then I
signed up for a 5K. 6 weeks later I found a triathlon, and 6
weeks after that I did a half marathon. I have “race sign up
disorder.” Two years later I have completed 9 triathlons, 9
half marathons, and many 10Ks and 5ks. I need a next race
to train for to keep me motivated to work out as much as I
need to keep the weight off.
You said you could walk but you didn’t
know how to run?
I know I had completed 2 half marathons several
10ks and many 5ks before I approached Brandon as a
personal trainer at the HAC. I heard he could teach people
how to run. I thought running was like learning Chinese.
Easy for 1 billion people who learned it as a kid but not for
me. Brandon stated he could definitely teach me how to run.
I also joined the HAC TRI CLUB. Brandon and I started to do
running drills, gait analysis, and most importantly breathing.
Apparently I did not breathe when running. Brandon taught
me the Pose method of running. After about 2 months
of working with Brandon, I could run a mile - IN A ROW
WITHOUT WALKING. I was so thrilled! I soon there after
ran an entire 5K. WOO HOO!
In the year we have been working together, I took off over 30
minutes from my half marathon time. That is more than 2
minutes per mile off of my time!
You joined the TRI CLUB here at HAC. How did you
like it?
I LOVE THE TRI CLUB! It is the best deal at the
club! We basically get 3 small group sessions per week.
1 swim practice, 1 bike practice, and 1 run practice. The
coaches are all very knowledgeable and helpful. The TRI
CLUB members are so supportive. I usually come in last. I
mean dead last at the small races. Other members would
come stand at the finish line and cheer. They would take runs
slowly to run with me during practice, we would go for long
bike rides and help each other train for our larger races.
My goal of 2 Olympic triathlons and 1 Half Ironman 70.3
was realized through the help of TRI CLUB and of course
my coach Brandon. Brandon gave me a training plan. I did
as much of it as I could. I completed my Olympic distance
triathlons with other members of the club. Many people
joined me for various long training bike rides and runs. I
finished my first Oly (Olympic distance triathlon) 30 seconds
over my goal time. I was able to complete the second Oly
in 30 minutes less time just 2 months later. THANK YOU TRI
CLUB and BRANDON who specifically worked with me on
this goal.
My half ironman 70.3 was Ironman Augusta, a nice flat and
easy half ironman (if the words easy and half ironman can
be in the same sentence.) I was able to do the race with my
brother to celebrate his 40th birthday. It took me 8 hours 11
minutes, but I finished! I was never so happy to see a medical
tent in my life. I hope to do the race again in 2015 in 7
hours and 30 minutes. I am slow but I finish!19
22
24. Is there any advice you would give to people who want to lose weight or become
triathletes?
Yes, if you want to lose weight and keep it off, make it a long term goal. It's a
marathon - not a sprint. Take how long you think you need to workout and add 30
minutes a week until the original number is doubled. For example, if you think you
need to workout for 60 minutes 3 times a week to lose weight, add 30 minutes into that
schedule every week - until you are working out 60 minutes 6 days a week. The amount
of exercise that is needed to maintain weight loss was always more than I thought, and
the amount of food I could eat was always a lot less than I thought. As for triathlon, JUST
DO IT. Sign up for one. Any one! If I can train for 6 weeks and do it, anyone can and it
is so much fun! Races give me motivation to train. Working out can be so boring, but if
I don’t train for my races, I could really hurt myself. TRI CLUB at HAC is still accepting
members for the 2015 season. New this year is a TRI FIT class that will be taught by
Brandon. It's a strength training for triathletes class. Pose is another great way to work
toward a triathlon. It's a running style which tends to bring down the risk of injury, and
make the athlete faster. Using Pose, I was able to learn to run, continue to bring down
my time, and compete in about 12 races a year without any injuries so far!
Any final words/thoughts Chiara?
I am so grateful for the HAC, Brandon, and TRI CLUB. Without this support,
encouragement, and tools, I would easily regain the weight and go back
to being unhealthy. Currently I only have 1 medicine and 2 vitamins I need to take.
When I joined the HAC I was taking up to 6 medicines a day and 10 vitamins. The
HAC has given me the place I needed to create a support system and make my healthy
choices a lifestyle for long term success.
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26. If you cannot make this deadline for any reason DON’T
PANIC!
The IRS Recommends:
• File as soon as you can. If you owe taxes, you should
file and pay as soon as you can. This will help minimize
the interest and penalty charges. There is no penalty
for filing a late return if you are due a refund.
• IRS E-file is still available. IRS e-file is available
through Oct. 15. E-file is the easiest, safest and most
accurate way to file your taxes. With e-file you receive
confirmation that the IRS received your tax return. If
you e-file and choose direct deposit of your refund,
you’ll normally get it within 21 days.
• Pay as much as you can. If you owe tax but can’t pay it
all at once, try to pay as much as you can when you file
your tax return. Pay the remaining balance as soon as
possible to stop further penalties and interest.
• Make a payment agreement online. If you need more
time to pay your taxes, you can apply for a payment
plan with the IRS. The easiest way to apply is to use the
IRS Online Payment Agreement tool. You can also mail
Form 9465, Installment Agreement Request. The tool
and form are both available on IRS.gov.
• Credit Card payment: The IRS accepts credit cards,
but that’s an expensive payment option because the
taxpayer is required to pay the fees charged by the
credit card company, which can be up to 2.35 percent.
You’re better off paying by check or electronic funds
withdrawal online.
DOWN TO THE WIRE…
If You Decide to File Your Own Tax Return
Make sure it is complete!
Points to Keep in Mind when Preparing
Your own Business Tax Return:
We all live very busy lives and before we know it, another year has
passed us by… and it's tax filing time of the year again!
If your life is simple and you only have a W-2 and the standard
deduction you can file online with no problem at:
www.irs.gov/uac/Free-File:-Do-Your-Federal-Taxes-for-Free
If your life is more complicated, you may need an
accountant to ensure everything is filed correctly.
By: Debria Doherty
President and CEO, Doherty Associates
Advanced Certified QuickBooks Pro Advisor
• Waiting until the last minute can cause stress and result in making
simple mistakes!
• Make sure you have all your documents before preparing.
• Don't take any chances. Take a few minutes to review your returns
to make sure you have filled in all requested information (such as
Social Security numbers), attached all required forms and supporting
documents and remember to sign and date your returns.
• Small business employers who contribute a minimum of 50% of
employee health benefit premiums can receive a tax credit of up to
50% off the employer amounts paid.
• Simplified home office deductions at $5.00 per sq. foot. Although the
full calculation usually comes out to a better deduction, this simplified
option is now available from the IRS.
Points to Keep in Mind when Preparing
Your Own Personal Tax Return:
• There is a new Net Investment Income Tax levied on higher income
taxpayers. It can affect even average income tax payers due to spikes
in timing of real estate gains, stock sales, etc.
• Medical Adjusted Gross Income (AGI), phase out up from 7.5% to 10%,
except for seniors until 2016.
• Individual Insurance Mandate -- Patient Protection & Affordable Care
Act requires with certain exceptions taxpayers to have a minimum
essential health care insurance or face penalty in 2014.
• Consider IRA contributions. Limits are $5,500.00 each ($6,500.00 if over
50 years of age). You can make this contribution up until the day you
file your return.
Haven’t filed your Tax Return yet?
Let's get started...
TAX FILING DUE APRIL 15th
!
Debria Doherty is the CEO &
President, of Doherty & Associates,
founded in 2001 and headquartered
in Pike Creek, Delaware. Doherty
& Associates is a full service
accounting firm for personal and
business -- offers a comprehensive
portfolio of services which include:
Tax Planning & Preparation Services, Bookkeeping, Virtual
CFO, IRS Representation, Business Consulting, Personal
Finance Management and now Medical Billing.
Doherty & Associates, a multi-award winning accounting
firm with a combined 70 years of experience, has an
expanding clientele ranging from personal and start-up
companies to over 45 million dollars in gross revenues per
year.
Ms. Doherty is recognized as the National Association of
Professional Women (NAPW) - 2013/2014 Professional
Woman of the Year! She is also an active member of
Delaware State Chamber, DELREIA (Delaware Real
Estate Investor Association), Association of Builders and
Contractors (ABC), Maryland Society of Accountants,
and Women’s Business Enterprise (WBE). Her charitable
contributions include supporter of Ronald McDonald House
of Delaware, March of Dimes Dancing for Babies, and she
also established a child-based charity: Tender Hearts.
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• Late Penalties: The penalty for filing late takes effect immediately
following the April 15 deadline and will typically equal 5 percent of the
unpaid taxes you owe for every month you delay filing your return, up to a
25 percent cap.
• IRS Will Contact You: Individuals who fail to submit their tax return by
the deadline (or extension deadline, if applicable) aren't in the clear yet.
In fact, the IRS will attempt to contact delinquent tax filers repeatedly
and remind them to file their tax returns.
• IRS Will File A Substitute Tax Return For You: If their efforts fail,
the IRS reserves the right to file a substitute tax return on behalf of the
filer. The form calculates the amount of estimated taxes owed based
on taxable income, plus any applicable penalties. Payments made to
self-employed individuals are also used in SRF computations, as are
dividends paid on investments.
• Arrest: The consequences for ignoring any IRS letters and bills can be
detrimental financially! After sending multiple correspondences and
left ignored with an unpaid tax bill, the IRS will send a representative
to your residence or business to collect payment – typically if you owe
$25,000 or more.
• Caution: Continuing to avoid this responsibility can result in automatic
wage garnishments, asset seizures (like your car), and may even lead to
arrest and jail time for tax evasion. Prevent all the aggravation: file your
taxes on time or file an extension before April 15th!
• Ask for HELP! Contact a tax professional for help filing your taxes.
File for an Extension:
Extensions for Individuals:
Extensions for Corporations,
Partnerships, REMICs, & Certain Trusts:
• If you are not able to file your federal individual
income tax return by the due date, you may be
able to get an automatic 6-month extension.
To do so, you must file Form 4868 - Application
for Automatic Extension of Time. File U.S.
Individual Income Tax Return by the due date
for filing your calendar year return (usually
April 15) or fiscal year return. This form is also
available en español.
• You can also go to Filing Information in
Publication 17, Your Federal Income Tax
(http://www.irs.gov/publications/p17/ch01.
html), for more information regarding the rules
for automatic extensions and filing federal
individual income tax returns.
• Form 7004 - Application for Automatic Extension
of Time To File Certain Business Income Tax,
Information, and Other Returns
• Form 1138 - Extension of Time for Payment of Taxes
by a Corporation Expecting a Net Operating Loss
Carryback. For a complete list refer to www.irs.gov.
What Happens If You Don’t File Your Taxes?
28. By: Rahul Gupta, PhD
We all know that exercise is good for us, but you’d
be surprised to know that exercise can make you
nine years younger! With recent strides in the field
of DNA, researchers are beginning to understand
how exercise keeps one young!
Telomeres: The Key to Aging and Cancer?
The 2009 Nobel Prize in Physiology or Medicine
went to three Americans who discovered
telomeres, the genetic code that protects the
ends of chromosomes, and telomerase, the
enzyme that assists in this process, findings
that are important in the study of cancer, aging
and stem cells. Elizabeth Blackburn, Carol
Greider and Jack Szostak were recognized for
research into telomeres - a key chromosome
component--and the related enzyme
telomerase.
Inside the nucleus of a cell, our genes are arranged along twisted, double-
stranded molecules of DNA called chromosomes. At the ends of the
chromosomes are stretches of DNA called telomeres, which protect our
genetic data, make it possible for cells to divide, and hold some secrets to
how we age and get cancer.
Without telomeres, the main part of the chromosome, the part with
genes essential for life, would get shorter each time a cell divides and
chromosome ends could fuse together and corrupt the cell's genetic
blueprint, possibly causing malfunction, cancer, or cell death. Because
broken DNA is dangerous, a cell has the ability to sense and repair
chromosome damage. Without telomeres, the ends of chromosomes
would look like broken DNA, and the cell would try to fix something that
wasn't broken. That also would make them stop dividing and eventually
die. Telomeres allow cells to divide without losing genes. Cell division is
necessary for growing new skin, blood, bone, and other cells.
Research study to observe the impact of exercise on DNA
With over 1,200 pairs of twins enrolled in a study, researchers were able to
determine the impact of exercise on the telomere length of white blood
cells as a measurement of “staying young”. In short, they could measure
how exercise can make DNA younger and healthier. The research outcome
demonstrated that the length of the telomeres as the most important
factor in aging. This is a huge new step in understanding how lifestyle
plays a role in aging!
Some Factors In Aging
Telomere Length Declines
in Dividing Cells as We Age
Telomere
length in
base pairs
(human
cells)
8,000
3,000
1,500
0 35 65age (years)
Telomere
Telomere
Telomere
Telomere
Telomere
Telomere
Telomere
Telomere
Telomere
Molecular Proof:
Exercise Keeps You Young
at a Cellular Level
28
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References:
Lynn F. Cherkas, PhD; Janice L. Hunkin, BSc; Bernet S. Kato,
PhD; J. Brent Richards, MD; Jeffrey P. Gardner, PhD; Gabriela L.
Surdulescu, MSc; Masayuki Kimura, MD, PhD; Xiaobin Lu, MD;
Tim D. Spector, MD, FRCP; Abraham Aviv, MD. The Association
between Physical Activity in Leisure Time and Leukocyte
Telomere Length. Arch Intern Med. 2008;168(2):154-158.
www.scientificamerican.com/article/nobel-prize-medicine-2009-genetics/
http://learn.genetics.utah.edu/content/chromosomes/telomeres/
http://longevity.about.com/od/lifelongfitness/a/exercise_DNA.htm
What happens when Telomeres Shorten?
Basically, when telomeres shorten, you age - essentially
they are indicators of the biological clock of the body.
Cardiovascular exercise slows the process of the
telomere shortening because it ignites the enzyme
telomerase which in turn, stabilizes the telomere.
Intensive exercise prevented shortening of telomeres,
a protective effect against aging of the cardiovascular
system, according to research reported in the December
2009 issue of Circulation: Journal of the American Heart
Association. Not surprisingly, the benefits included lower
resting heart rates, lower blood pressure, and less body
fat. According to the study, people who engaged in the
most exercise had telomeres of similar length to inactive
people up to 10 years younger. “This is the first time it
has been shown at the molecular level that exercising
has an anti-aging effect on the cardiovascular system,”
Laufs says, MD, of Homburg, Germany’s Saarland
University. American Heart Association spokesman Barry
Franklin, PhD, calls the new research “phenomenal”.
Researchers believe that shortened telomeres can
increase the risk of age-related diseases like high blood
pressure, mental difficulties, cancer and more. This is
because as telomeres shorten, there is more stress on
your body's tissues to function correctly. Researchers
believe that exercise also helps reduce damage by free
radicals, allowing your body to invest its resources in
maintaining health instead of repairing damage.
Exercises that are good for the DNA
Working up a sweat seems to be important. People who
exercised vigorously at least 3 hours each week had
longer telomeres and were 9 years younger than couch
potatoes who did no exercise. This holds true after
removing other factors like smoking, age, weight and
activity level at work.
Bottom Line
Exercise regularly not just for improving the DNA, but
also to feel good and experience all the benefits of
exercise. Regular exercise will not only benefit you
physically, it can provide emotional and psychological
perks as well. In a 1999 study by Duke University
researchers James A. Blumenthal and Michael A. Babyak,
published in the "Archives of Internal Medicine," it was
found that those who exercised at a moderate intensity
of 40 minutes, three to five days per week, experienced
the greatest mood-boosting benefits. During exercise,
several different chemicals are released into the brain,
with a broad range of positive effects. Cardiovascular
exercises increase the release endorphins, adrenaline,
serotonin and dopamine in our body. These chemicals
are powerful mood and mind boosting substances and
work together to make one feel good. 29
31. I
n a world that is full of endless activity, it is hard to take time to
just sit and do…nothing. Although sitting down for a half hour to
do absolutely nothing may seem like a waste of time, studies show
that it may be one of the best things you can do for your health.
Mediation has been given a reputation as a spiritual and bohemian
ritual, which may make it seem like it isn’t the right stress-reliever for
you. But don’t be so quick to judge! Meditation has been around
since the 6th century BCE, so it must be working somehow. Here are
some reasons you may want to engage in meditation:
By: Katie Cardner
MeditationMeditation
• Lowers high blood pressure
• Reduces anxiety attacks by lowering blood lactate levels
• Decreases tension-related pain
• Headaches
• Ulcers
• Insomnia
• Muscle & joint problems
• Increases serotonin production, which improves mood
• Slows aging of the brain by increasing gray matter (brain cells)
• Prevents Stress from getting into the system
• Releases accumulated stress that is in the system
Physical Benefits:
• Decreases anxiety
• Improves emotional stability
• Increases creativity
• Makes you aware that your inner attitude determines your
happiness
• Improves concentration
Mental Benefits:
Although meditation can be practiced virtually anywhere at anytime,
it is helpful to have some guidance when you are first starting out. At
HAC, there are many yoga classes available to help teach you the
fundamentals of meditation. Each yoga class ends in a shavasana,
a pose that requires individuals to lie on their backs for a few
minutes, releasing any physical and emotional tension that may be
present. This is an excellent way to start familiarizing yourself with
the practice of meditation. Check the online schedule to see when
yoga classes are available for you!
Opportunities at HAC:
31
32. A
re you looking for a new way to get in your cardio
and strength training? Time to put on your ruck (aka:
backpack), add some weight (bricks work great for
this! Start with 4 and work your way up.), and get
moving!
GORUCK came into my life 2010 during my first Tough Mudder.
I thought it was amazing that these guys would get together
with weight in their rucks and do an entire Tough Mudder.
Then, GORUCK started their Challenges. I did my first GORUCK
Challenge in October of 2013 in Washington, DC and my wife
and I completed the GORUCK Nasty Obstacle Course earlier
that year. These were both great events. In 2014, I completed
a GORUCK Light (6-8 hours) and another GORUCK Challenge,
both in Philadelphia.
• Get a ruck- I would
highly suggest the GR1
or GR0 from GORUCK
based on your height.
These are expensive
rucks, but the have a
Lifetime Guarantee and
they are made in the
USA by a Veteran-owned
business!
• Add some weight to
your ruck- Bricks are the
easy way. (4-6 bricks
based on your weight)
Start light when you are first starting out and get used
to carrying the extra weight. Start adding weight later
when you get stronger. You can find out more on packing
your ruck by following this link: www.goruck.com/gear-
landing
• The lighter your ruck, the faster you can go. This would
be CARDIO.
• The heavier your ruck, the slower you go. This would be
STRENGTH.
It’'s a RUCKING
REVOLUTION!
GET INTO SHAPE WITH RUCKING!
The GORUCK Challenge is a 10-14 hour event covering
12-20 miles with a pass rate of 94% in major cities across
this great nation and around the world. The GORUCK
Challenge is your gut check. It is a combination of mental
toughness and physical fitness. The Cadre (former and
active duty Military Special Forces) indoctrinates you
into what we in the GRT community call “Good Livin’” by
running you through different missions, exercises, and
team challenges. The GORUCK Challenge is not a race, it
is a team event. You are a part of one team. If you think
you can’t do a GORUCK Challenge, you are wrong! Find
out more at: http://www.goruck.com/challenge/c/25
• It is not suggested that you run. Rucking is a fast walk.
Make sure you keep the weight high in the middle
of your back, not low. Bend your knees and move
forward. To increase your speed, fast walk or shuffle.
Make sure you are striking in the middle of your foot
and with a soft knee to absorb the shock.
Personally, I have started training for two GORUCK-Heavy
(24 hour) events this year. This first one is in June with my
father! (He is 62 years old and started training for this!)
This event is based on the clandestine missions of the SAS,
French Coalition, and US Special Operations before D-Day
called Operation Jedburgh. The second event that I am
participating in is in August. I am going to Plymouth, MA to
do another Heavy called ABSOH. (All Branches of Special
Operations-Heavy). As of right now, there are over 140
participants and 6 Cadre, one from each branch of Special
Operations.
Rucking is “social fitness!” Grab a bunch of friends, join me,
get outside, and go for a ruck!
For a bigger challenge, try a
GORUCK event. You will have
a goal for your training and
you will find out more about
yourself at one of these events
than any mud run or obstacle
course.
GORUCK Challenge
How do you get started and
what exercises can you do?
Good Luck and RUCK IT!
Article adapted with permission from www.GORUCK.com.
By: Taylor Watkins
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Nouveau Medispa. The finest in skincare. The convenience of HAC.
34
35. One call. One company. A family business you can trust.
C A L L
(302) 994-5786
C L I C K
www.jfrederickandsons.com
Noah would’ve called us,
but we didn’t open until 1947.
Call Joseph Frederick & Sons for safe,
professional HVAC work.
Keeping You Comfortable Since 1947
36. Introducing one of our
6,000 VIPs.
Women’s Health Services
Where you
have your baby matters.
We welcome more than 6,000 babies a year, so when it comes to understanding what mothers want—
rooming in, help with breastfeeding, skilled staff and the latest technology—we deliver. Our Level III Neonatal
Intensive Care Unit, which is staffed by board-certified neonatologists on site 24/7, gives new moms peace of
mind that advanced care is close at hand. At Christiana Care, we treat every new family like a VIP, so those
first bonding moments together become precious memories for a lifetime. To learn more about our
maternity care, call 800-693-2273 or visit christianacare.org/baby.
Life. Healing.Caring.
15WHS56
15WHS56 HAC Mom-Baby Ad.indd 1 1/9/2015 1:26:09 PM
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