Enhance Magazine January 2014

PRSRTSTD
USPOSTAGE
PAID
LANCASTER,PA
PERMIT#299
Enhance
a guide to overall
health and fitness by
hockessin athletic club
WWW.HACHEALTHCLUB.COM
302-766-7819
Eat for the body
you want!
MIX AND MATCH A WEEK'S WORTH OF
MEALS TO CREATE YOUR OWN MEAL PLAN!
PAGE 10
PLUS, OTHER GREAT MEMBER
STORIES, ADVICE FROM REAL
PERSONAL TRAINERS, AND MORE!
LEARN TO PROPERLY
ASSESS A NUTRITION LABEL
PAGE 31
TWO MONTHS FREE
AT HAC!
SEE PAGE 3 FOR DETAILS!
"MYZONE SAVED MY HEART"
READ ABOUT HAC MEMBER, RENEE BAFFONE'S
SHOCKING EXERCISE STORY ON PAGE 18.
Maria Argiroudis,
HAC Fitness Director
Renee baffone,
HAC member

All the support a young athlete needs.
All in one place.
The Center for Sports Medicine at Nemours/Alfred I. duPont Hospital for Children
When athletes get hurt, it keeps them from performing their best. Here at the region’s largest
sports medicine facility, your child is backed by an entire team of experts: sports medicine
physicians, orthopedic surgeons, physical therapists and athletic trainers. We’ll customize the
best treatment plan for injuries, from sprains and strains to ACL and meniscal tears to concussions.
Using scientifically proven methods and a 1-to-1 physical therapist/patient ratio, we help your
athlete get stronger and smarter about ways to prevent injuries in the future. Rounding out our
performance training, sports nutrition counseling is available. It’s how Nemours is helping more
kids reach their personal best. Your child. Our promise.
To register for an injury prevention program, call (302) 298-7278.
Learn more at Nemours.org/sportsmedicine.

By Erin McLaughlin, MS, ATC, PES
The Center for Sports Medicine at
Nemours/Alfred I. duPont Hospital for
Children
Phoebe is a highly competitive, 16
year old soccer player known as a
tenacious defender and a speedy, agile
midfielder. Last September, during a
soccer game, she was tackled from
behind and collided with another
player. That painful collision caused her
to hyperextend her left knee, leaving
her unable to walk off the soccer field.
Immediate pain and swelling in her
knee resulted in a trip to the emergency
room at Nemours/Alfred I duPont
Hospital for Children. A few days later,
she had an appointment with Dr. Alfred
Atanda, a pediatric orthopedic surgeon
at duPont Hospital for Children. During
the examination, it was determined
Phoebe would need a surgical repair
of her ACL, if she wanted to return to
soccer and the activities she loved.
Most readers will know that Phoebe’s
story is not unique. In fact, over
80,000 ACL tears occur every year
and it’s estimated that 80% of ACL
tears occur during pivoting maneuvers
with sudden stops or improper
landings from a jump. This causes a
deceleration of the lower leg and a
hyperextension and twisting of the knee.
A female athlete is approximately 8-10
times more likely to injure her ACL than
her male counterpart competing in the
same sports. Current research offers
few details that explain this imbalance;
however, some predisposing risk
factors include monthly hormone
changes, wider pelvis size, quadriceps
dominance and smaller size of the ACL
ligament in females.
In recent years, more attention has
been focused on the importance of
strength and conditioning in youth
sports as it relates to injury prevention.
Multiple studies from USA soccer have
demonstrated a correlation between
athlete completion of knee injury
prevention programs and a 75-80%
reduction in catastrophic knee injuries,
including ACL tears. In addition, to the
risk factors mentioned above, youth and
adolescents often have weak core and
hip muscles that may predispose them to
knee injuries. Those who play contact
sports and "cutting" sports, like soccer,
basketball and lacrosse, are at greatest
risk of ACL tears due to the swift, abrupt
movements that are characteristic of
these sports. Jumping and landing on
the feet with knees straight or "locked"
instead of flexed can put excessive
pressure on the knee joint. This can
cause the ACL, a rope-like band, to
tear or break apart. A research-based
knee injury prevention program, like the
“Jump Smart” program at the Center for
Sports Medicine at duPont Hospital for
Children, aims to improve stability and
strength and body awareness during
cutting and landing.
For Phoebe, it was already too late
for preventative measures. She had
a surgical repair of her ACL in the
fall of 2011. Less than a week later,
she reported to the Center for Sports
Medicine for her first post-op physical
therapy appointment. The Center for
Sports Medicine became her “home
away from home” for the next 7 months.
Phoebe transitioned from a formalized
physical therapy regimen to the Next
Steps Training program. In Next Steps,
under the watchful eye of a certified
athletic trainer, she continued to work
hard to build her strength through a
customized exercise regimen.
Having had this debilitating ACL injury,
Phoebe wanted to do everything possible
to ensure that she would not injure
her knee again. She wanted to learn
“how” and “why” her ACL had torn,
and most importantly, what she could
do to reduce the chances of another
injury. She enrolled in Jump Smart,
one of the many injury prevention and
performance enhancement programs
offered by the Center for Sports
Medicine. As part of the Jump Smart
program, she refined her technique
for landing and cutting, progressed
through strength and plyometric
exercises and learned proper stretching
exercises and techniques. On her last
day, Phoebe was given a personalized
exercise handbook to use throughout
the season and in the future. Phoebe
describes what she learned in the class
as the “stuff I wish I had known [before
my injury]”.
Phoebe is one of the Center for Sports
Medicine’s great success stories. She
not only recovered from her injury, but
learned how to avoid a recurrence.
Nine months after surgery, Phoebe
returned the soccer field. During pre-
season, she was selected captain of
her Avon Grove Varsity soccer team.
She also earned Ches-Mont All league
honors for her play in 2012. Phoebe is
now a junior and aspires to play at the
collegiate level, currently participating
in a number of local and regional
showcases.
Performing Your Best Begins with
Training “Smart.”
2

Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB
GET OUT OF THE HOUSE THIS WINTER, THERE'S ALWAYS SOMETHING WORTH DOING AT
HOCKESSIN ATHLETIC CLUB!
YOUR FRIENDS AND NEIGHBORS ARE ALREADY HERE!
COME JOIN THE FUN.
MORE PEOPLE CHOOSE HAC FOR ALL OF THEIR HEALTH AND WELLNESS NEEDS!
SHOW THAT RESOLUTION WHO'S BOSS WITH
TWO MONTHS FREE WHEN YOU JOIN BY 1/31/2014!*
*CALL 302-766-7217 FOR DETAILS!3

In this edition of Enhance
Letter from the General Manager
The nice thing about January is that it is the
beginning of the “do over “season. When you
were a kid playing games, there always seemed
to be an allocation of a certain amount of “do
overs” when mistakes were made. Golfers know
these as “Mulligans”. All it takes is a little bit of
thought on what we have consumed in the way of
food and drink this holiday season to know that
we all are most certainly entitled to a “do over”.
January is when we vow to reawaken our inner
athlete, eat with the discipline of an Olympic
champion and generally address all the vices that
previously sidetracked our pursuit of a healthy
lifestyle. Then February comes. That exhaustible
resource we know as self-discipline is well,
exhausted. Self-denial is no longer appealing
and for that matter is damn miserable.
So what to do? First of all lighten up. A healthy
lifestyle should not be viewed as a burden. It
does not have to be a solo effort. Begin by setting
small attainable goals for your food choices and
fitness. Find some friends who like to do what you
do and do something active on a regular basis.
Looking for some friends? Try the place where
your friends and neighbors gather to pursue their
fitness goals –Hockessin Athletic Club. I know,
shameless self-promotion – but you knew it was
coming.
If would like to give us a try please contact us for
a free pass. We look forward to seeing you.
Sincerely,
John Peoples
General Manager
302-766-7819
WWW.HACHEALTHCLUB.COM
Games: A Workout for the Brain! | PAGE 5
Two Great Butt & Gut Exercises that You Can Do at Home! | PAGE 6
Yoga for Dancers | PAGE 9
21 Lifestyle Changes that Will Help You Be Healthier | PAGE 14
Fat Burn | PAGE 16
Aquatic Personal Training | PAGE 23
EAT for the Purpose of Your Goals | PAGE 26
Mind Over Matter | PAGE 27
Member Spotlight: Susanne Gladle | PAGE 28
Member Spotlight: Mark Doherty | PAGE 30
Veganism vs Vegetarianism | PAGE 33
Member Spotlight: Nancy Hanna | PAGE 35
4 Extremely Disappointing Facts About Health Foods | PAGE 37
A New Year, A New You - Nouveau Medispa | PAGE 39
Become a Triathlete in 2014 – YES, YOU! | PAGE 40
featured articles
There's Something for Everyone at HAC!
Get acquainted with our programs and services! | PAGE 8
How to Eat for the Body You Want!
Check out a week long meal plan that you can mix and match to
use over and over again! | PAGE 10
MYZONE Saved My Heart
Renee Baffone shares how MYZONE and HAC Employees helped
her discover a dangerous, but manageable, heart condition. |
PAGE 18
What is MYZONE, Anyway?
Learn more about the product and service. | PAGE 19
Learn to Properly Read a Nutrition Label
Tired of having no idea what all that stuff means on the back of
your food? We can help. | PAGE 31
Enhance Magazine, January 2014 | Editor-in-Chief: Lisa Maguire | Senior Graphic Artist: Caitlin Hess | Hockessin Athletic Club Article Photographer: Bradley Hoy
Have a story you'd like to share? Questions or Comments? Contact lmaguire@hachealthclub.com
4

By Beverly Stewart, M.Ed.
Every day you run, or bike, or swim. You’re fit and healthy.
You make an effort to take care of your body. But, is there one
area you’ve neglected to exercise? If you’re like many folks,
it’s your brain!
According to a recent article in Prevention magazine,
“Regularly challenging yourself with mental exercises and
new activities keeps your mind running on all four cylinders.”
So, what’s the best way to exercise your brain muscles?
Flashcards? Mental arithmetic? Memorization? Lucky for us,
a brain workout is a lot more fun -- and beneficial – when you
play games!
Everyone can benefit from brain games. Linda Rodgers, author
of ‘Board Games That Increase Brain Power,’ (Parenting
magazine, 2013) says, “…board games can boost a slew of
skills that help kids do better in school.” Parents can benefit,
too. In fact, a study by the University of Michigan found that
adults who played a mentally challenging game every day for
several weeks dramatically improved their memory.
And, seniors may gain the biggest advantage of all. According
to games industry expert, Mary Couzin, founder of Games
for Educators, “A study by Rush Alzheimer's Disease Center
confirmed that regular game-playing and puzzle-doing were
shown to promote mental stimulation that dramatically kept
memory function (as well as language function, attention span
and spatial ability) performing at a higher level.” Even AARP’s
website now offers an entire section on brain health, complete
with brain games.
So, just what kinds of games
do you need for the best
mental workout? Completing
challenging word puzzles or
advanced Sudoku are some
easy-to-implement “workouts.”
There are also a plethora of
“brain games” online, from
the popular pay-to-play site
Lumosity to numerous free
digital offerings.
If you’re looking for something a little more socially interactive
– or you want to get your significant other involved, too – a
trip to Toys R Us, Becker’s or Marbles: The Brain Store might
be just what the doctor ordered. Highly touted brain games
include language games such as Apples to Apples, Scrabble
and You’ve been Sentenced! Or, strategy games such as
Blokus, Othello and Stratego. But, don’t forget old standbys
you may already have in your “games closet’ like Chess,
Pentago, Risk, and Mastermind.
You’ll keep your mind in top form by remembering the benefits
of games. Now… go play!
Games: A Workout for the Brain!
Beverly Stewart, M.Ed. is President
and Director of Back to Basics
Learning Dynamics, Inc., an area
leader in 1-on-1 tutoring and test
prep for children and adults, and
translating/interpreting since 1985.
HAC Members Receive
10% Off Their Total Bill!
Located
Across from
HAC
in Lantana
Square
WE DELIVER!
302-239-9600

“The vision of a champion, is a guy who is bent
over, gasping for breath, dripping in sweat,
when no one is watching.”
Brandon Dombrowski
NASM-CPT
Personal Trainer
“To me, working out is NOT an option. It should
be a part of your everyday life.”
Kelly Jones- Reph
B.S., NASM-CPT, TRX RIP, & FMS Certified
Master Personal Trainer
PLANK WITH LEG LIFT by brandon dombrowski
1. Begin with a standard plank. Keep your back straight and shoulders over your elbows.
2. Lift one arm up, and at the same time raise the opposite leg into the air while remaining balanced.
Hold this for a second, then lower your arm and leg.
3. Repeat the same thing for the other arm and leg.
Try to do as many planks with leg lift as you can during a 60 second duration.
Two Great Butt & Gut Exercises that you Can Do at Home!
BICYCLES by kelly jones
1. Begin lying down on your back. Have your hands on your head and one
knee bent and raised. The other leg will stay straight out.
2. Raise your opposite elbow to your knee while lifting your core. Then switch
the leg that is bent and repeat with the other elbow.
Try to lift your shoulder off the ground towards your knee. Be careful not to pull
on your neck. Can be done for a set amount time, for example 30 seconds
worth, or done in sets such as 2 sets of 50. When doing sets you really are
doing only half of the number. For example 50 is really just 25 on each side.
6

Are Your Kids BORED?
It's All Included at HAC!
Take them here.
Or here.
Or here.
Maze & Play Area
HAC Arcade
Childcare
Waterpark (Open All Year Long!)
Youth Sports or Yoga
Dance, Martial Arts,
Tumbling, or Spanish

There's Something for Everyone at HAC!KEEPING ACTIVE IN THE WINTER IS EASY AT HOCKESSIN ATHLETIC CLUB!
FOR ADULTS
Hockessin Athletic Club offers a wide
variety of fitness options and other
services for our adult population.
CARDIOVASCULAR EXERCISE:
• 100 pieces of cardio, including
treadmills, ellipticals, recumbent
bikes, and stair steppers.
• Several Group Fitness classes that
feature a cardio workout
STRENGTH TRAINING:
• BRAND NEW freeweight room
• 2 Machine Circuits
• Free-Range Weight Machines
• Kettlebells, Bulgarian Bags,
Vipers and other ancillary fitness
equipment
PERSONAL TRAINING & WEIGHT
LOSS:
• 30 Nationally Certified Personal
Trainers on staff
• Personal Success Program
- Includes 2 FREE Personal
Training sessions for each adult
member, one of which features
an assessment using Functional
Movement Screening
• 3,000 square foot Personal
Training Studio
• State of the art training equipment
• Weight loss programs and nutrition
counseling available
GROUP FITNESS:
• Over 150+ Group Fitness classes
each week included in your
membership
• Daily schedule Monday-Sunday
• Featuring Zumba®, BodyPump®,
Kickboxing, BodyStep®, Senior
Strength, RPM®, Yoga, Kettlebells,
BodyCombat®, Barre, Tai Chi, and
more!
ADULT DANCE:
• Tap, Ballet, & Jazz
ADULT MARTIAL ARTS:
• Kenpo & Arnis
HEATED YOGA:
• Vinyasa, Stationary Sequence, Yoga
Bootcamp. Classes offered Daily
• One free week (7 consecutive days)
of heated yoga for each new member
• HAC Yoga Membership Option
SMALL GROUP TRAINING:
• A variety of fitness classes featuring
groups of 6-10 people in a
designated SGPT Studio
• Taught by Certified Personal Trainers
• Classes range from 30-60 minutes
• One free class for each new member
TRX SUSPENSION TRAINING:
• Program developed by Navy Seals
that uses the weight of your body
to work your muscles at a level that
you’re comfortable with
• One free class for each new member
AQUATIC EXERCISE
• Lap pool with four lanes
• Aqua Fitness classes, many of which
are included in your membership
• Aquatic Personal Training
• Waterpark & Leisure Pool, Seasonal
Outdoor Pool, Warm Water Lesson &
Therapy Pool, and Whirlpool
• Private adult swim lessons
MASSAGE:
• Swedish/Therapeutic, Sports/Deep
Pressure, Pre-Natal, Hot Stone,
Reflexology, and Heated Bamboo
CAFE & PRO SHOP:
• Full service cafe that features a
smoothie bar, coffee station, lunch,
breakfast, and dinner, as well as
a grab and go bar with a wide
selection of on-the-go items.
• Monthly food credit included in your
membership
• Boutique style pro shop that features
everything from the latest in workout
gear to everyday items that you might
have left at home
ADULT SPORTS LEAGUES:
• Basketball, Wiffleball, Baggo, Soccer,
Dodgeball, Flag Football, & more!
OTHER SERVICES:
• Adult only locker rooms
• Sauna & steam rooms
• Family locker rooms
• Regulation size basketball court
• Special events - rentals & parties
• Free wireless internet
8

By Lisa Luck
Yoga is important for dancers because it can help
increase their flexibility, strength and balance. As
a dancer, I know the importance of getting the full
extension on both sides of the body. How embarrassing
would it be if when you got on stage everyone else’s legs
were higher than yours because you didn’t stretch out
your hamstrings? Flexibility is the number one reason
dancers take yoga. If their muscles are too tense and
rigid, it’s going to show on stage. Ballet.isport.com
expresses, “The methods used in yoga can open your
tight areas while maximizing the length in muscles that
are already flexible. Pretty much every style of yoga has
a stretching pose for every part of the body, so whether
you have tight hips, an inflexible back, or hamstrings
that refuse to give you higher extension, yoga will give
you an outlet to safely and effectively increase your
flexibility.” Yoga can help a dancers movements become
more fluid.
Even though dancers might look very petite and delicate
on stage, don’t underestimate them. They have trained
their bodies to be very strong. Every leg lift and motion
with the arms needs to be controlled enough to stop on
a dime. Just like dancing, yoga is very technical as well.
Yoga is not only meant for stretching but also to improve
your core and back strength. This helps dancers a lot
because it will protect them from lower back pain or
injury when they bend from the waist.
Whether a dancer is in Ballet flats or Pointe shoes,
balancing is the hardest part of dancing. As a dancer
trains, their body is used to only working in on specific
way for the movement they are trying to accomplish;
this doesn’t bode well for the rest of the body. If in their
performance the dancer has to do eight left leg fan
kicks, the right leg isn’t getting the exercise it needs as
well. Muscles that are only used in one position can
become tight and limit the movement. Yoga can help
because in every class, the body is stretched out on both
sides and this can help to even the dancer out.
Dancing is a much practiced art and is hard to
master. A dancers’ body is very muscular
due to all the training it under goes. With
all of this muscle built on top of it,
stretching out enough to get the full
extension in a move can become
hard. Yoga helps dancers improve
their flexibility, strength, and
balance for when they perform
on stage. A dancer can benefit
greatly from attending a few
yoga sessions.
yoga for Dancers
HAC offers yoga of all types, and even offers a specific
yoga class just for Dancers! Class is every Sunday at
2:00 pm. Contact Angie Craft for more information.
9

Most of us go a little crazy on the calories during the holiday, and
January is the time when many decide it's time to tighten up and be
good - at least for a little while! Get a jump start on cutting a few of the
old L-B's by using this week long meal plan as a guide!
The meal plan is taken from Body for Life, a nutrition and workout
program designed to create healthy bodies in just 12 weeks. Remember,
before making any major diet changes, you should always consult a
nutritionist or your family physician.
Breakfast: Egg-Cellent Enchiladas
1 serving, 8 minute preparation
Ingredients:
• 1 whole egg
• 3 egg whites
• 2 corn tortillas
• ¼ cup salsa
• ¼ avocado, sliced
• 2 tbsp reduced fat cheddar cheese, shredded
Directions:
- Lightly coat a small nonstick skillet with cooking
spray and place over medium heat.
- Whisk egg and egg whites until blended; pour
into skillet and scramble for about 2 minutes.
Add cheddar cheese and stir until eggs are set,
and cheese is melted about 2 more minutes.
- Place the tortillas between two dampened
paper towels. Microwave on high 30 seconds.
- Fill each tortilla with half the scrambled eggs,
sliced avocado and spoonful of salsa.
- Roll up and top with remaining salsa.
Mid-Meal: Protein shake
Lunch: Turkey Sandwich
Ingredients:
• 1tbsp mustard or fat-free mayo
• 2 slices of whole-grain bread
• 2 lettuce leaves
• 1 portion roasted turkey breast, sliced
• ½ tomato, sliced
- Divide spinach leaves between two separate
plates. Layer portions of warm spinach, pasta, and
baked chicken breasts over the bed of spinach.
Top with pasta sauce and remaining parmesan
cheese, enjoy!
Dessert: Banana Cream Pudding
2 servings, 25 minute preparation
Ingredients:
• 1 cup skim milk
• 1 packet vanilla Right Light
• 2 tbsp fat-free, sugar-free banana instant
pudding mix
• 1 banana, sliced
• ½ Cup Fat Free Cool Whip
Directions:
• Pour skim milk in blender. The add Right Light
powder and blend on medium speed for 15
seconds.
• Add pudding mix and blend on high speed until
thick and creamy, about 45 seconds
• Spoon into 2 dessert glasses and chill in fridge
for at least 20 minutes.
• Top each serving with half the banana slices and
dollop of cool whip, enjoy.
Mid-meal: Protein shake
Dinner: Baked Chicken Parmesan
Ingredients:
• 2 egg whites
• 1/3 cup Italian-seasoned bread crumbs
• 4tbsp reduced-fat parmesan cheese, grated
• 2 portions chicken breast
• 2 portions spinach pasta
• 1 cup low-fat
pasta sauce
• 2 cups baby
spinach leaves
Directions:
- Preheat oven to 400 F.
- In medium bowl, beat egg whites with fork until
slightly frothy. Then, mix breadcrumbs and 2 tbsp
of reduced fat parmesan cheese in a pie plate.
- Dip chicken breasts in egg whites, and then into
the breadcrumb mixture, coating both sides.
- Lightly coat a baking sheet with cooking spray.
Place chicken breasts on the baking sheet; bake
for approx. 12 minutes, turn over and bake for
another 12 minutes, until chicken is no longer pink
in the center and coating is golden brown.
- While the chicken is baking prepare spinach
pasta according to its package directions.
- In a small saucepan, warm past sauce over
medium heat.
10

Breakfast: Sunny Side Up
Ingredients:
• 1 egg white
• 2 whole eggs
• 1 slice whole
grain bread, toasted
• ½ grapefruit, sectioned
Directions:
• Lightly coat a small nonstick skillet
with cooking spray and place over
medium heat.
• Add egg white and whole eggs to
skillet; cover and cook until whites
are set and yolks have thickened,
about 3 minutes.
• Slide eggs onto warmed plate with
toast, serve with grapefruit half, a hot
cup of coffee and enjoy!
Mid-meal: Apple and cheese
Ingredients:
• 1 portion-size apple
• 1 portion part-skim string cheese
Lunch: Chicken Caesar Wrap
Ingredients:
• 1 portion grilled chicken breast, sliced
• 1 cup chopped romaine lettuce
• 1 tbsp low-fat Caesar dressing
• 1 tbsp reduced-fat parmesan
cheese, grated
• 1 (10-inch) spinach tortilla
Directions:
• In a medium mixing bowl, toss
together chicken, lettuce, Caesar
dressing and parmesan cheese.
• Microwave tortilla for about 20
seconds to soften. Spoon chicken
mixture onto tortilla.
• Wrap tortilla and cut in half. Serve
and enjoy!
Mid-meal: Cottage Berries
Ingredients:
• ½ cup low-fat cottage cheese
• ½ cup fresh raspberries
Dinner: Cool Taco Salad
Ingredients:
• 2 portions lean ground beef
• 1 tbsp water
• 2 tsp taco seasoning mix, divided
• 2 whole-wheat pitas
• 2 tbsp reduced-fat cream cheese,
at room temp.
• 2 tbsp fat-free sour cream
• 2 tbsp salsa
• 1 cup lettuce, shredded
• 1 tomato, diced
• ¼ cup reduced-fat cheddar cheese,
shredded
Directions:
• Preheat oven to 400 F.
• In medium skillet, brown ground
beef over medium heat until no
longer pink; drain off any excess fat.
Add water and 1 tsp taco seasoning
to the beef and simmer for 3 minutes.
Remove from heat and set aside.
• Cut each pita into 8 wedges and
place on baking sheet. Bake for 7
minutes or until lightly browned.
• While the beef is cooling combine
remaining taco seasoning, cream
cheese, sour cream and salsa in a
small bowl; mix well. Divide mixture
between 2 small plates.
• Spoon portion of the beef over the
sour cream mixture, and top each
with half the lettuce, tomato and
cheddar cheese.
• Place 8 backed pita wedges on
each plate, serve and enjoy!
Dessert: Berry Dessert Crepes
Ingredients:
• ¼ cup egg substitute
• ¼ cup skim milk
• 1/3 cup whole-wheat flour
• ½ cup sugar substitute
• 6 oz. light, fat-free raspberry yogurt
• 3 tbsp vanilla protein powder
• 1 cup fresh berries of your choice
Directions:
• In a medium mixing bowl, whisk the
egg substitute, milk, flour, and sugar
substitute until well blended.
with butter-flavored cooking spray
and place over medium heat.
• Pour half of the crepe batter into
the heated skillet, then tilt the skillet
to spread the batter. Return to heat.
• When the edges of the crepe are
dry, carefully flip it over and cook
until lightly browned, about 2 minutes
• Place crepe on small plate and
repeat remaining batter.
• In a small mixing bowl, combine
yogurt and protein powder; mix well.
Divide filling into two portions and
spoon into crepes. Top each with half
the berries. Fold the crepe over the
filling, serve and enjoy!
Breakfast: Breakfast Du Jour
Ingredients:
• ½ cup egg substitute
• 1 portion Kellogg’s complete oat
bran flakes
• ½ cup skim milk
• Sugar substitute to taste
Directions:
with cooking spray and place over
medium heat.
• Pour egg substitute into skillet. As
eggs begin to set, use spatula to life
cooked portion. Cook until eggs are
set, about 4 minutes.
• Place scrambled eggs on a small
plate. Put cereal in a bowl, pour in
milk and sprinkle with sugar substi-
tute.
• Serve and enjoy!
Mid-Meal: Protein bar
Lunch: Cool Taco Salad; 2 servings,
See Day 2 Dinner
Mid-meal: Protein shake
Dinner: Grilled Chicken Salad; 2
servings, 20 minute preparation
Ingredients:
• 2 portions yam, peeled, sliced
• 1 tbsp olive oil
• 1 lemon, halved
• ¼ tsp Spike seasoning
• 4 cups romaine lettuce, cut into
bite-size pieces
• 1 carrot, shredded
• Freshly ground pepper, to taste
Directions:
• Preheat grill to high
• Lightly coat a small skillet with
cooking spray and place over low
heat. Place yams slices in the skillet
and cook 8 minutes, turn and cook
another 8 minutes or until fork tender.
• While the yams are cooking,
place the chicken on a hot grill
and cook for about 6 minutes on
each side, until longer pink in the
center. Let the chicken cool slightly,
then slice into 1/2-inch strips and set
aside.
the oil, lemon juice and Spike sea-
soning; mix well and set aside.
• Divide romaine lettuce and place
on two separate plates. Sprinkle with
shredded carrot. Top with a portion of
sliced chicken.
• Pour lemon dressing over
salads and top with freshly
ground black pepper. Place a portion
of cooked yam slices on each plate.
Serve and enjoy!
Dessert: Berry Parfait
2 servings, 10 minutes
Ingredients:
• ½ cup strawberries, sliced
• ½ cup blueberries
• 2 packs sugar substitute
• 2 portions low-fat cottage cheese
• 6 oz. light, fat-free vanilla yogurt
• ¼ tsp vanilla
• ¼ tsp almond extract
Directions:
• Place strawberries in a small bowl
and sprinkle with packet of sugar
substitute
• Place blueberries in a separate
bowl and sprinkle with the other sugar
packets.
• In medium mixing bowl, combine
cottage cheese, vanilla yogurt, vanilla
extract and almond extract, mix well.
• Layer blueberries then yogurt mixture
and strawberries in two parfait glasses.
Serve and enjoy!
11

Breakfast: Denver Omelet
Ingredients:
• 1 whole egg
• 3 egg whites
• 1 tbsp skim milk
• ¼ tsp ground black pepper
• ¼ green bell pepper, diced
• ¼ red bell pepper, diced
• 1 slice onion, chopped
• ¼ cup lean ham, diced
• 2 tbsp reduced-fat cheddar cheese,
shredded
• 1 slice whole-wheat bread
Directions:
with cooking spray; place over
medium-low heat.
• In a small mixing bowl, whisk
together the egg; egg whites skim
milk and black pepper.
• Pour egg mixture into skillet, cover
and cook about 4 minutes until eggs
are set but still moist.
• Spoon bell peppers, onions and
ham onto half of the omelet. Fold
omelet over filling and sprinkle with
cheese. Cover and cook until filling
is heated through and cheese melts.
Place omelet on warmed plate.
• Toast wheat bread, serve and
enjoy!
Mid-Meal: Cantaloupe Cottage Cup
Ingredients:
• 1 cantaloupe
• 2 portions low-fat cottage cheese
Directions:
• Slice cantaloupe in half. Use spoon
to scoop out seeds.
• Place each cantaloupe half on
a small plate. Fill center with each
portion of cottage cheese.
• Serve and enjoy!
Lunch: Grilled Chicken Salad
Ingredients:
• 2 portions yam, peeled, sliced
• 1 tbsp olive oil
• 1 lemon, halved
• ¼ tsp Spike seasoning
• 4 cups romaine lettuce, cut into
bite-size pieces
• 1 carrot, shredded
• Freshly ground pepper, to taste
Directions:
• Preheat grill to high
• Lightly coat a small skillet with
cooking spray and place over low
heat. Place yam slices in the skillet
and cook 8 minutes, turn and cook
another 8 minutes or until fork tender.
• While the yams are cooking, place
the chicken on a hot grill and cook
for about 6 minutes on each side,
until no longer pink in the center. Let
the chicken cool slightly, then slice
into 1/2-inch strips and set aside.
the oil, lemon juice and Spike
seasoning; mix well and set aside.
• Divide romaine lettuce and place
on two separate plates. Sprinkle with
shredded carrot. Top with a
portion of sliced chicken.
• Pour lemon dressing over salads
and top with freshly ground black
pepper. Place a portion of cooked
yam slices on each plate. Serve and
enjoy!
Mid-meal: Apple and Cheese
Ingredients:
• 1 portion-size apple
• 1 portion part-skim string cheese
Dinner: Zesty Italian Chicken
Ingredients:
• ¼ cup fat-free Italian dressing
• 2 portions fettuccine
• 1 cup low-fat pasta sauce
• 2 cups baby spinach leaves
• 2 tbsp reduced–fat parmesan
cheese, grated
Directions:
• Marinate chicken breast in Italian
dressing for at least 30 minutes prior
to cooking.
• Preheat grill to high. Prepare
fettuccine according to its package
directions.
• Place marinated chicken on hot
grill and cook for about 6 minutes
each side, until no longer pink.
• In a small sauce pan, warm past
sauce over medium heat.
• Divide spinach leaves between two
separate plates. Layer portions of
warm fettuccine and grilled chicken
breasts over spinach leaves.
• Top with pasta sauce and
parmesan cheese, serve and enjoy!
Dessert: Peaches and cream
Ingredients:
• 1 cup cold skim milk
• 6 oz light fat-free vanilla yogurt
• 2 scoops of vanilla protein powder
• 1 package vanilla fat-free sugar-
free instant pudding mix
• 2 peaches, sliced
• 1 cup Fat Free Cool Whip
Directions:
• In a large mixing bowl, whisk
together milk and yogurt until
smooth. Stir in protein powder. Add
pudding mix and whisk until well
blended, about 2 minutes.
• Spoon a portion of pudding mixture
into each of 4 dessert bowls. Chill in
fridge for at least 20 minutes.
• Top with sliced peaches and a
dollop of cool whip. Serve and enjoy!
Breakfast: Protein Shake
Mid-meal: Cottage Berries
See day 2
Lunch: Tuna Salad Wraps
1 serving, 10 minutes
Ingredients:
• 1 can (3 oz) tuna, water packed,
drained
• Tbsp fat-free ranch dressing
• 1 celery stalk, chopped
• ¼ ground black pepper
• 1 tsp Mrs. Dash Table Blend
seasoning
• 1 (8-inch) whole wheat tortilla
• ¼ cucumber, thinly sliced
• ½ tomato, diced
Directions:
• In medium mixing bowl, combine
tuna, ranch dressing, celery, black
pepper, and Mrs. Dash seasoning;
mix well.
• Microwave the tortilla for about 20
seconds, to soften. Place cucumber
slices on the tortilla. Top with tuna
mixture and tomato.
• Roll up and enjoy!
Mid-meal: Apple and Cheese
See Day 4 Mid Meal
Dinner: Grilled Salmon
Ingredients:
• 2 portion size yams
• 1 lemon, halved, divided
• 2 portions salmon fillet
• 2 tsp olive oil
• 8oz fresh mushroom, sliced
• 1 bag (50z.) baby spinach leaves
Directions:
• Place yams on a baking sheet and
bake until tender, about 45 minutes.
• After yams have baked for about
25 minutes preheat grill to medium.
• Squeeze half the lemon over
salmon fillets and brush with olive oil.
Place salmon on grill and cook until
opaque throughout, about 5 minutes
each side.
• While salmon is cooking, lightly
coat a large skillet with butter
flavored cooking spray and place
over medium high heat. Add
mushrooms and sauté for 3 minutes.
Add spinach and sauté until wilted,
about 3 more minutes.
• Place portion of salmon on a bed
of spinach along with a portion-size
yam on each plate. Squeeze
remaining lemon over salmon and
spinach. Serve and enjoy!
Dessert: Protein Bar 12

Breakfast: French Toast
Ingredients:
• 3 tbsp vanilla protein powder
• ½ cup egg substitute
• ¼ tsp ground cinnamon
• 2 slices whole-wheat bread
• ¼ cup sugar-free maple syrup
Directions:
• Lightly coat large nonstick skillet
with butter-flavored cooking spray
and place over medium heat.
• Place protein powder in a pie
plate and slowly pour egg substitute
while stirring with a fork until
smooth. Sprinkle cinnamon on top
of the batter
• Dip on piece of bread into the
batter and let it soak up the egg
mixture for 10-seconds. Carefully
turn the bread over to coat the
other side. Repeat with second
piece of bread.
• Place batter-soaked bread in
the skillet and spoon any reaming
batter on top. Cook 2 to 3 minutes
on each side or until golden brown.
The place on small plate.
• Pour maple syrup over French
toast and enjoy!
Mid-meal: Protein Shake
• Protein shake
Lunch: Chicken Pita Pizza
1 serving, 15 minutes
Ingredients:
• 1 whole wheat pita
• 2 tbsp BBQ sauce
• 1 portion cooked chicken, cubed
• 1 slice red onion, diced
• 2 tsp fresh rosemary, chopped
• ¼ reduced-fat mozzarella
cheese, shredded
Directions:
• Place pita on baking sheet and
spoon BBQ sauce evenly over the
pita. Top with chicken, onions,
rosemary and cheese. Bake for 10
to 12 minutes or until the cheese is
melted, the pizza is heated through
and the pita crisps.
• Slice, serve and enjoy!
Mid-meal: Cantaloupe Cottage
See Day 3
Dinner: Caribbean Pork Tenderloin
Ingredients:
• ¾ cup pearl barley
• 1 ½ cups reduced-sodium veg-
etable broth
• ¾ cup water
• 1 ripe mango, diced
• 1 red bell pepper, chopped
• 1 jalapeño, chopped
• ½ red onion, chopped
• ½ tsp lime peel, grated
• 1 lime, juiced
• ¼ cup fresh cilantro
• ¼ tsp salt
• 1 tsp five-spice powder
• 3 tbsp hoisin sauce
• 1 tsp toasted sesame oil
• 2 cups baby spinach
Directions:
• Place a large saucepan over
medium heat. Add barley and stir
constantly until barley is toasted
(pale golden), about 5 minutes.
• Add vegetable broth and water
to toasted barley; bring to boil over
high heat. Reduce heat to medium-
low, cover and simmer until barley
is tender and liquid is absorbed,
about 35 minutes.
• While barley is cooking combine
mango, bell pepper, jalapeno, on-
ion, lime peel, lime juice, and salt
in a medium mixing bowl. Cover
and refrigerate to let flavors blend.
• Lightly coat a broiler pan with
cooking spray. Season pork ten-
derloin with black pepper and five-
spice powder. Place pork in oven
and back 10 minutes. In a small
mixing bowl, combine hoisin sauce
and sesame oil. Coat tenderloin
with sauce and bake until juices
run clear, about 15 more minutes.
Remove tenderloin from oven, let
sit for 5 minutes and then cut into
¼-inch slices.
• Divide the spinach between 4
plates. Top each with a portion of
sliced tenderloin and a spoonful of
salsa. Ad portion of barley, serve
and enjoy!
Dessert: Any day Sundae; 2
servings, 10 minute preparation
Ingredient:
• ½ cup skim milk
• 1 scoop vanilla protein powder
• 2 cups frozen banana slices
• 4 tsp chocolate syrup
• 4 tbsp FAT Free Reddi-whip
• 2 tsp chopped nuts
• 2 maraschino cherries
Directions:
• Pour skim milk into blender. Add
protein powder and blend on high
for about 15 seconds.
• Add frozen banana slices and
blend on high speed for 45 sec-
onds or until smooth.
• Spoon into 2 dessert bowls. Top
each sundae with 2 tsp of choco-
late syrup, 2 tbsp Reddi-whip, a tsp
of chopped nuts and a maraschino
cherry. Serve and Enjoy!
With these yummy recipes it will
be hard to break the healthy habit.
To cut more calories you can opt
to skip any of the desserts. These
recipes and many more are from
the Body for Life program. This
program is hosted here at HAC
every few months! Come to one
of our information sessions to see
if this program will help you jump
start your health plan.
http://bodyforlife.com/
DAY SEVEN:
13

►Do sit-ups and push-ups
Get into the habit of doing them
everyday and eventually you’ll be
able to increase the number, and
you won’t be able to fully wake up
without doing them.
►Exercise
Exercising for 40 minutes can
reduce stress. In fact, studies show
that working out on a regular basis
can be as effective as taking
anti-depressants like Prozac.
Exercise releases endorphins which
are responsible for increasing your
minds ability to elevate mood and
feel good. The more you are
active the better you will feel.
►Invest in a good water bottle
Water helps energize your muscles.
Drinking water through out the
day keeps you hydrated, and it
helps maintain the balance of body
fluids. Water helps control primary
body functions, and it can even
help control calories. Invest in a
good water bottle and never leave
home without it, think of water as a
nutrient your body needs.
►Grow an herb garden.
During dreary winter months, fresh
herbs can add vibrant flavor to
your cooking. Even better, many
herbs have health benefits. Build
a garden of many different herbs
like: basil, thyme, rosemary, or mint
Most of these plants do well on a
sunny windowsill or kitchen counter.
►Pack your Lunch
Packing a lunch will help you when
you get those midday cravings.
Beyond the cost savings, most
meals packed at home are healthier
than foods served at restaurants.
When you eat out, you're often
faced with whopper portions and
fattening extras, like the french
fries that routinely come with
sandwiches. But when you pack
lunch at home, you can control
your portions and choose healthier
ingredients.
►Everything in moderation
Save your calories for the foods
that you love. Don't eat something
just because it's there. Establish
ground rules with yourself. Eat
dessert, but only a sliver, for example.
Only use your small plates. Wait
at least five minutes before refilling
your plate to evaluate whether or
not you really need seconds.
►Avoid Holiday Traps
Decide to splurge on just one item
at each party. Maybe it's a delicious
holiday beverage or Aunt Mae's
famous apple pie. That way you'll
feel less deprived and you can
enjoy a special treat guilt free.
►Invest in a crock-pot
The food will be ready for you once
you get home from work, which will
eliminate the impulse to eat out.
It's quick, easy and an efficient way
to make healthy eating in a snap.
►Eat your Veggies
Make sure that half of every meal
comprises veggies, and always
eat them first. This is a great rule
to employ if you eat out a lot.
Chances are, you’ll be less likely to
eat an entire basket of French fries
out of sheer hunger.
►Stop eating processed and
pre-packaged foods.
If you have a hard time sticking to
a healthy diet, remember this one
rule. One of the easiest places to
find unprocessed, healthy, whole
foods is to purchase most of your
groceries on the outside edge of
the store. The edges are where
you'll find produce, meat, eggs,
dairy and seafood. These items are
not processed, or if they are, they're
minimally processed. Of course,
you will need to go into the center
isles for some things, but staying on
the outside of the store for most of
your shopping will keep your cart
full of nutrient-dense foods.
►Trade your soda for seltzer
If you’re trying to drink less soda,
transitioning to seltzer is much
easier than going straight to water.
Grab a tall, refreshing glass of
seltzer water instead of the
carbonated, artificial can of soda.
It's an easy way to lose a surprising
amount of weight.
►Drink your coffee black
You’ll save calories without the
extra additives, and the coffee will
jump-start your digestive system in
the morning.
►A pair of dumbbells
Have a few go-to exercises and
perform them when you wake up in
the morning and before you go to
bed. Keeping a pair of dumbbells
around your television or living
room will make you compelled to
do a few reps during commercial
breaks or bouts of boredom.
►Make Produce Visible
Keep apples and oranges in a bowl
on your desk or on your kitchen
counter. Research shows you're more
likely to eat them if they're in sight.
►Wear sunscreen daily
Dermatologists recommend and
claim that it not only protects
against skin cancer, but aging
as well.
►Skip That Second Cup
The caffeine in 2 cups of coffee
adds 16 beats per minute to your
heart rate.
►Invest in a Good Pair of
Sneakers
Don't seem to have the energy you
used to? Though it may be the
last thing you feel like doing when
you're tired, exercise! Choose a
comfortable pair of sneakers that
have support and conform to the
shape and movement of your feet.
Then you wont mind putting them
on to take even a brisk walk.
Ultimately exercising daily can be
more effective than a nap or an
extra cup of coffee.
►Fast food
If you absolutely must order fast
food, get the kids’ meal. Or order
a couple things off the dollar menu.
This will satisfy your craving without
making you feel completely gross
afterward.
►Have a Banana
The potassium it contains can lower
blood pressure. One per day is all
it takes.
►Get enough sleep
Your body needs time to recover
from stressful events. Chronic sleep
deprivation may cause weight gain
by affecting the way our bodies
process and store carbohydrates,
and by altering levels of hormones
that affect our appetite. It can also
alter the immune system, studies
show that inadequate sleep is
also linked to some serious health
problems, such as heart disease,
heart attacks, diabetes, and obesity.
Sleep is necessary for good
physical and mental health.
►Get a Flu shot
Get the flu vaccine every year, it
doesn't guarantee you won't get
the flu but it reduces your chances
by 60%.
I
f you're feeling exhausted and
in need of a nap all day long it
may be time to make some little
lifestyles changes. Here are 21
tips you can try that are proven to
improve the way you look, feel and
will ultimately help you towards
being healthier.
Sources: www.fitnessmagazine.com; www.fitsugar.com; www.health.harvard.edu; www.healthline.com;
www.webmd.com; www.mywomensday.com; www.greatist.com; www.naturalnews.com; www.buzzfeed.
com; www.menshealth.com
By: CAITLIN HESS
LITTLE LIFESTYLE CHANGES
THAT WILL HELP YOU BE HEALTHIER
14

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W
hile scrolling through the
internet, many ads of ‘fast
weight loss,’ and ‘drop 10
pounds in 2 weeks’ frequently pop up
on the screen. Have you ever clicked
one? Out of simple curiosity while I was
scrolling through Facebook I clicked on
the one that claimed I would lose 57
pounds in 3 weeks with their 2 step body
cleanse. It took me to a web page that
bragged about success stories of Kim
Kardashian, Britney Spears and
Jennifer Aniston. While all of these
women look great in the limelight, I had
trouble accepting that it could be due to
this product the site was trying to push
at me by blocking my cursor with every
movement. What was this ‘two step body
cleanse’ that kept bombarding my desk
top with a ‘free 60 day trial?’ The pill
bottles that kept flashing at all possible
angles of my screen were called Pure
Garcinia Select and the Total Body Fresh.
The site claimed that by taking both of
these I could lose a tremendous amount
of weight without even stepping foot into
a gym. But what is Garcinia and why is
the body reacting that way? After some
research, I found that Garcinia is a small
green pumpkin looking plant and its
rind is used for making medicine. When
taking Garcinia the body experiences
severe diarrhea. Unfortunately this isn’t a
side effect; this is what it is supposed to
do to the body. A lot of the side effects
for this drug are still unknown because
it has only been around for a few years.
What doctors do know it’s that this can
cause serious headaches, dehydration,
and nausea. Women who are pregnant
and breast feeding should not take it.
Next I looked at Total Body Fresh, this
product had some ingredients I
recognized. Starting with Acai Berry,
Rhubarb Root, Licorice Root and Ginger;
the products that were unfamiliar to me
were Senna Leaf Extract and Cascara
Sagrada. I researched these products
and found that Senna is a non-
prescription laxative that is usually
given to patients before a colonoscopy.
The U.S. National Library of Medicine
says, “Don't use Senna for more than
two weeks. Longer use can cause the
bowels to stop functioning normally
and might cause dependence on
laxatives. Long-term use can also
change the amount or balance of
some chemicals in the blood
(electrolytes) that can cause heart
function disorders, muscle weakness,
liver damage, and other harmful
effects.” Next I looked into Cascara
Sagrada, which is bark that has
been taken from tree that is found in
Europe, Asia and Northern America.
Healthline Network claims that,
“Cascara Sagrada is widely accepted
as a mild and effective treatment for
chronic constipation.” Looking at these
two drugs all I see is that you’re
supposed to empty your bowels of
everything that even tries to settle
there. Putting laxatives in your body
on a regular basis without a doctors
consent can seriously affect the health
of your body. Laxatives attack the
stomach lining and can cause nausea,
vomiting and cramps. Taking frequent
laxatives can cause rectal bleeding
and damage to intestinal functions.
Finally by taking laxatives for an
extended period of time, your body will
become dehydrated, this can cause
dizziness and in most cases, fainting. I
suggest you don’t try the latest weight
loss pills. Here at HAC we will always
be here for you. Can’t wait to see you
in class or on a treadmill soon!
By: Lisa Luck
Sources: http://www.beautimate.com/bodyfat.php; http://www.webmd.com/vitamins-supplements/
ingredientmono-818-GARCINIA.aspx?activeIngredientId=818&activeIngredientName=GARCINIA ;
http://www.nlm.nih.gov/medlineplus/druginfo/natural/652.html; http://www.healthline.com/
natstandardcontent/cascara-sagrada; http://www.fitday.com/fitness-articles/fitness/weight-loss/
taking-laxatives-to-lose-weight-9-possible-consequences.html#b
FAT Burn
16

I
purchased the MYZONE belt
and watch this past September.
I just had my fourth child in
April and I was trying to get
those last ten pounds off that I
shouldn't have put on while I was
pregnant. I wanted to push myself
harder at the gym and MYZONE
really helped me do that. I lost 6
lbs the first two weeks I had the belt
on.
During my workouts, I was able
to look at my watch and really
see how hard I was working. I
was really surprised when I took
my usual spinning class and I
was no where near the red zone.
MYZONE was an eye opener to
me that I could work so much
harder than I had been. I also
enjoyed the challenge among my
peers with MYZONE. This was
great motivation for me not miss a
workout or even workout longer to
get more MEPs.
So after doing a couple of spinning
classes the instructor Bridget kept
pointing out to me that my heart
rate was over 200 and going up
as high as 215, and something
was not right. I kept explaining to
her I felt perfectly fine and that I
don't know what my heart rate was
reading so high. We just thought
something was wrong with my belt.
That is when Maria Argiroudis got
involved and switched my belt out a
couple times.
After about two weeks of using
different MYZONE belts and trouble
shooting, my heart rate was still
going over 200 when I would run
and do high intensity cardio. I was
recovering so quickly and able to
talk with my heart rate so high, so I
have to say I probably would have
left it at that if it were not for Bridget,
Maria, and Kevin Braley telling me
over and over again that something
was not right. That there is no
reason for my heart rate to be so
high when I am working out.
I took their advice and went to my
family doctor and told him what was
going on. He agreed that the max
my heart should be at for my age is
186, and when I reach that, I should
feel sick. So for me to be able to get
my heart up to 215 was not good.
He sent me to a cardiologist to see
what was going on.
After having blood work, EKG,
ECHO, and stress test done, I found
out I have Wolfe, Parkinson, White
syndrome. I have an extra electrical
pathway on my heart that is causing
my heart rate to go over 200 when
I workout. The cardiologist sent me
to an electrophysiologist which is
a doctor that specializes in what I
have.
I just finished wearing a heart
monitor for two weeks, and will
be meeting with the doctor to go
over my results. I will either have
to get surgery or go on medicine.
My husband and I had all four of
our children tested, and they are
thankfully all fine. I am so thankful
for the trainers at HAC for pointing
out how high my heart rate was
going when I was using MYZONE
and making such a big deal
about it. Thankfully this was all
discovered before anything major
happened to my heart. I would
never have known I had a heart
condition if I hadn't invested
in the MYZONE product at
Hockessin Athletic Club.
MYZONE saved my
heart. I know it sounds
crazy but it is true.
My name is Renee
Baffone and here is
my MYZONE story.
MYZONE
18

competing with themselves.
When comparing one workout
session to another in calories, you’re
measuring just how many calories
you were able to burn. When
comparing based on MEPs, you’re
not only looking to see how many
MEPs you earned as a guideline, but
also comparing how long you were
able to work out in your targeted
zones. That’s a measurement of how
effective your workout was and how
good you are at working out in a set
amount of time.
Within your MYZONE account,
you can set challenges for yourself,
as well as invite others to compete
against you or with you, or you can
join a club wide challenge. You could
MYZONE
S
ustained self motivation is the
key determinant to achieving
nearly anything in life, and
exercise results are no different.
Motivation, studies show, is driven
by feedback. Feedback that delivers
instant recognition, feedback that
provides a sense of achievement,
and feedback that provides a sense
of progress over time. Imagine going
through school with no report card,
or martial arts with no belt grading
system, or a football game with no
scoreboards. How do you measure
success without a metric? You can’t.
So, how is MYZONE different than
say, a Polar belt or other calorie
monitoring system? Well, MYZONE
doesn’t just measure calories. It
measures effort. Meaning that it
measures how hard you’re working
when you’re working out. To get the
most out of a workout, your heart
rate should fall into a targeted range
between your resting heart rate
and your maximum heart rate.
There are a few ways to measure
targeted heart rate, but the easiest
and most basic is to subtract your
age from 220. While not one
hundred percent accurate, it gives
you an idea of what your max heart
rate is, and your targeted workout
range should be 80-90% of that
number.
Studies show that the longer you work
in that heart rate zone, the more
effective your heart rate is. Now,
MYZONE doesn’t subtract your age
from 220 to get your heart rate, it
actually calculates your actual
max heart rate by taking your
heart rate during exercise. The more
you use your MYZONE, the more
accurate your zoning charts become,
and ultimately, the more effective
your workouts become.
MYZONE also provides a system that
allows you to compete with yourself
or with others that have MYZONE
within Hockessin Athletic Club. In
addition to measuring how many
calories you’ve burned, MYZONE
also provides you with MYZONE
Effort Points (MEPs). What this means
is that MYZONE takes how long you
spend in each of your five heart rate
zones, and converts that to a point
score. What’s cool about this, is that
it levels the playing field for people
competing against others, and
changes the way users think about
improves quality of life by providing
an accurate monitoring system to
encourage effort during physical activity.
►The MYZONE
Console is used
to house the
MYZONE
software, and
act as the hub
of the entire
system.
►The MYZONE
Watch Is a coded
waterproof watch
with heart rate,
MEPs, stop watch,
a countdown timer
and an Interval
trainer rolled all
into one watch.
19

try a personal exercise goal for the
year, or even invite your friends
to hit a team MEPs goal each
month that is rewarded with happy
hour when the goal is met. So,
is MYZONE for you? Well, that’s
something only you can decide. In
fitness facilities around the country,
MYZONE has proven to not only
increase the effectiveness of users’
workouts, but also the frequency,
leading to many healthier hearts
and bodies.
►MYZONE QUICK FACTS
• Monitors Heart Rate
• Measures calories & effort
• Provides a social aspect
• Create challenges with
friends and yourself
• Keeps Fitness Fun
GE
T IN YOUR ZO
N
E
Monitor you heart rate and
challenge your friends
based on effort not fitness
►MYZONE Physical Activity Belt
The MYZONE Physical
Activity Belt is worn during
all concerted physical activity
and has a unique memory
chip which allows up to
approximately 16 hrs. of
activity to be stored whilst
exercising away from the
MYZONE centre. Data is
automatically and wirelessly
uploaded when in range
of a MYZONE Console.
For more information on
MYZONE, please contact
Fitness Director,
Maria Argiroudis, at
302-239-6688 x 121 or
margiroudis@hachealthclub.com
Men’s Health Magazine published an article in May 2013 about
the benefits of including social aspects within workouts, with one of
their experts even stating that, “Social networks that focus on fitness
can link you up with a community of people who share your goals.
It’s like taking the perfect training partner and multiplying him by a
thousand.” www.menshealth.com

THOMAS JEFFERSON UNIVERSITY
Jefferson Dermatology Associates
brings the expertise of medical and cosmetic
dermatology and Mohs micrographic surgery
to Wilmington, Delaware.
Concord Plaza
3521 Silverside Road
Quillen Building, Suite 1L
Wilmington, DE 19810
302-477-1991
JG 13-1642
Nazanin Saedi, MD
Mohs Surgery and
Cosmetic Dermatology
Courtney Guerrieri, MD
Medical Dermatology
Kristin Cam, MD
Medical Dermatology

When Janice Smith signed up for a
new aquatic small group course back
in October of 2010, she could have
never imagined that 3 years later
she’d be 43 pounds lighter, many
dress sizes smaller, and still enjoying
the class just as much as the day
she started - if not more. Janice is
not alone; fellow classmates Joyce
Hastings, Joan Best and Mary Beth
Tash have also lost a significant
amount of weight and built strength
in muscles, (as they put it), they didn’t
even know they had, and best of all,
they have forged friendships that have
kept them coming back every Tuesday
and Thursday for 3 years. The class is
designed to allow participants to push
themselves to their maximum, while
having fun and keeping it fresh.
Often times, exercises involve rubber
duckies, water guns, balls, floating
animals or good old fashion round
of monkey in the middle. A newer
member of the group, Mary Rose
Oliet found the fun, competitive
nature of the class made her work
harder and push herself farther. The
group often finds they are having
so much fun that they don’t
realize how hard they are working
until class is over.
My life improved the moment I
joined Mandy's class, physically,
mentally, and most of all, emotionally.
Although my stamina, strength and
balance have increased remarkably,
my sense of well being and fun out
of life have made the most strides.
Mandy has used games and other
interesting activities to entice me to
push myself beyond what I thought
possible. These games have
encouraged team building and a
sense of camaraderie among the
class that has carried over to sharing
lunches and other outside pursuits.
She has fostered competition through
these games to bring out our inner
child, making some of our classes look
and sound like a preschool stampede.
Although I have on occasion whined
about working too hard, I wouldn't
miss a class. I would definitely miss
out on too much fun.
- Mary Beth T.
I recently retired and could not
have asked for a better way to spend
some of my time. My overall strength
has increased to the point where
I have not fallen in over a year,
I can now walk longer distances
and am actually rethinking whether
I "need" the recommended knee
replacements, after all. Additionally,
some of the cognitive deficits, that
resulted from a mild brain trauma
a few years back, have improved
markedly.
This is not the kind of class where
there's an "in" crowd. As a newcomer,
Aquatic
Personal
Training
with Mandy Bushey
"
"
"23

www.TheResidencesDE.com | 302-212-0002
Custom Luxury Living in Dewey Beach.
Starting at $590,000
Love the Moment.
Live the Dream.
I was welcomed, encouraged to improve, but never made to
feel as if I didn't belong. The gals are empathetic, caring and
sincere and most of all fun to be with.
If this class was a blue ribbon pie, the secret ingredient
would be, Mandy, the Personal Trainer. She makes it fun,
challenging, fun, exciting, and did I mention fun? An hour
goes by so quickly, you don't even realize you've had an
incredible workout.
I enjoy the class so much that only a flat tire would keep me
from showing up, albeit sometimes late!!!!!
- Mary Rose
When I began the aqua small group exercise class in
October 2011, I had no idea that 2 years later I would still
be going 2 times a week.
The class has been so much fun, you don't know you are
exercising. Mandy, our teacher, is very creative about
thinking up new ways to keep us motivated and moving.
I was recuperating from hip replacement and this class
helped me tremendously with regaining my balance and
flexibility. I have never learned to swim--so I bought a
wet vest so I would feel comfortable in the deep end of the
pool. In addition to the physical benefits the social benefits
have been a big plus in my life.
There are still 5 of the original members of the class, we refer
to ourselves as the "Fab Five." After we finish exercising we
head to the cafe for lunch. The camaraderie of the group
is great in the pool or out. As a senior citizen I can't think of
anything I would rather do with my time.
- Joyce H.
Aquatic Small Group Personal Training
Individualized, Fun Exercise that gets results!
TUESDAYS AND THURSDAYS
9:00 AM AND 11:00 AM
"
"
"

DIAL. 302.753.TREE CORRINTREE@GMAIL.COM
• TREE SERVICE • LANDSCAPE • HARDSCAPE • FIREWOOD • INSTALLATION

Many times people see food as
means of indulgence. Some
even see food as a means of an
emotional outlet. Some just eat for a
sake of……….eating! However, when
it comes to embracing a change of
lifestyle, new habits need to form.
Changing habits need to reflect the
lifestyle that is sought out and intended,
and one of the biggest changes is to
change the way that you eat.
For those that are embracing change
into the new year to achieve a better
sense of well being, or even for those
that want to just embrace a better sense
of living within the lifestyle that they
worked so hard to create, what you
eat plays a huge factor in that progress
becoming a reality. Keep this in mind:
If you spend even 7 hours collectively
in the gym during a week that consists
of 168 hours, and factor in sleep of
7 hours a day… that’s still 112 hours
that you are surrounded by food. So
the choices that one must make for the
sake of making sure that you are eating
for the intended goal is a must. So the
way one looks at food must change
a bit. Not so much what you are
eating…. But why are you eating it?
As we embrace and engage the lifestyle
of fitness, we have to start looking at
our food and drink and asking: why
am I about to eat this? What purpose
will this serve my body for what I am
trying to achieve? Now please don’t
get it twisted, I am not saying that
you shouldn’t have your indulgence
treat every now and again. In fact,
you should! Being fit isn’t a mundane
sentence of blandness nor a taste bud
death sentence. You should be able to
enjoy what you want from time to time,
within moderation of course. Plus it’s
all about balance, so unless you are
competing for something that requires
even more strict eating guidelines…
having that treat (cheat meal/day as
it’s commonly known) is actually a
beneficial thing! But when it comes
down to the main aspects of eating with
control for the goals you have in mind
for your body, you need to consider
some things when you ask why and
what will this serve? And to do that you
must understand what it means to look
at your food differently.
Look at your foods not only as means
to sustain, but for the purpose of the
healthy body. You will do that once
you think about what each aspect of
foods serve. In other words, the macro
nutrients (proteins, carbs, fats) that
your caloric intake will consist of has
to count for the goal intended. Proteins
help the body build and repair lean
muscle, which is needed when you are
talking about wanting a lean body (Yes
ladies, this includes you). You need
lean muscle to help show off what’s
underneath whatever fat layer for a
body that’s toned and sculpted. Carbs
are the natural energy source of the
body, but this is where you have to
be a little careful, because carbs are
available in abundance and mass
quantity. So you have to be mindful as
to the carb that you are putting into
your body and why….and in most
cases, how much! Focus on veggies
(the greener the better), fruits (natures
natural candy) and complex carbs that
will take the body longer to process
and break down. Essential fats (notice
I said essential) definitely has its
share of importance in body function
ranging from regulating cholesterol, to
anti-inflammatory qualities, to proper
thyroid activity. The list goes on and on
actually.
But with all of that being said, it’s
about knowing what your body needs
and adjusting to such, because too
much of any source is actually a bad
thing, because your body will store
it…. Which basically means it gets
stored as fat. Please remember to
enjoy life, enjoy fitness, and especially
enjoy food. Just keep in mind to eat
for your lifestyle…. And to always
remember quality over quantity.
EAT for the purpose of your GOALS
By: DAMON MARABLE

By Damon Marable
Quite often when I look onto the fitness
floor, I see people do the exact same
thing that they did the previous day…
or week. It’s like falling into a habitual
rut. And more times than not, be it on
the fitness floor or even in a fitness
class, the form isn’t as precise as it
could be…. And that is one of the
elements that is actually holding people
back. Most people only do what they
see, and that is somewhat of a good/
bad thing. Why? Because most people
when they are working out, are NOT
thinking about what they are doing.
It’s also the reason why machines are
so popular… because you don’t have
to think about what you are doing. But
then again, most people aren’t taught
how to… and that’s the mistake.
To get the most out of a move, you
have to consciously feel what you are
doing until it becomes second nature.
Once that happens, you will do so
without even having to concentrate for
it to happen. Your body will instinctively
be able to do so. But to get to that
point you have to know what to feel for,
by being in tune with your body. That,
however, is based on the muscles used
to execute a move from start to finish.
The movement pattern for whatever
move that is being performed must
be as precise as possible between
range of motion, as well as muscular
position and involvement. Basically,
your form and function of the move
must be on point. No jerking or relying
on momentum, but to actually feel the
muscles being used the way that they
are supposed to for proper movement
pattern completion. Which will also lead
to proper development. And to do such
will greatly reduce your chance of injury
and greatly increase your chance of
development for the physique that you
want or the fitness strength/endurance
performance that you may require.
Think of it like this if you will. When
you are doing a move properly, it starts
within the base of your body and it’s
limbs…. It actually starts with your
mind which goes through your central
nervous system. You know… the system
that tells each and every fiber what
to do faster than the blink of an eye.
Bones provide support, but muscles
move them (which hopefully is being
done properly). So you rely on your
stabilizers which provide the stability
while the strength aspect occurs which
helps proceed through the move
pattern with the best control possible.
Anyone can power through a move,
which will probably be sloppy at best.
But to control a move with as much
precision as possible is quite a different
feel… one that will help keep you in
good shape for quite a long time.
Ivy League.
Any League.
From Harvard to Duke, from UCLA to NYU, Sanford opens
doors to the colleges that are the ideal fit for each student.
By pursuing their own individual paths of excellence, Sanford
students end up in amazing places. In fact, our class of 2013
graduates were admitted to140 colleges and universities!
For more information about Sanford’s college
acceptances, visit www.sanfordschool.org/college_list.
Wegothere.
Mind Over Matter

Submitted by HAC Member, Susanne Gladle
My husband and I were new to Delaware, so we joined the HAC for social
and fitness reasons. I was sporting some major overuse injuries and had
been sidelined from distance running by my orthopedist. Although I was in
denial at the time, I had picked up some extra weight since my training had
really tapered off. The HAC matched me up with Dina Moore which, aside
from my wedding and the birth of my kids, was probably one of the BEST
things that ever happened to me!
Dina promptly got me into a really healthy workout regiment, working
around my injuries and helping me to happily replace running with weight
and interval training. After six months, I was stronger than I have ever
been in my life and I was excited to go to the gym and conquer every new
challenge Dina could throw at me. The great thing about personal trainers
is that once you lose some weight, they just throw a Bulgarian weight bag on
your back and tell you to climb some stairs (5 times)! I could tell Dina knew
what she was doing because I kept getting more and more toned, and the
weight kept dropping. My body adjusted to this new workout regiment, so
Dina suggested I join a women’s POWER class which centered on a slower
and slightly more difficult circuit to build lean muscle and drop those extra
pounds. With Dina’s prompting and much encouragement from my HAC
buddies (especially Nicole and Erica), I gave up the chips and crackers and
watched the last few pounds melt away!
Funny thing, when your butt gets smaller, your trainer can just kick it
harder! But it’s all good, cause now I can do push-ups, pull-ups, the
kettlebell snatch test, 150 burpees (plus an extra 40 on Tripp’s birthday!),
and even 5 minutes on the dreaded Jacob’s ladder! Thanks to Dina, (plus
Josh, Damon, Kyle, Ron, Gretchen and Amy), I have never been more
satisfied with my fitness level! So what happened to all that extra weight I
was carrying around? I leave it in the weight rack when I leave the gym.
AWESOME!
member spotlight:
Suzie
Lost
19 Inches
and
17 Pounds!
"Funny thing, when your butt gets smaller,
your trainer can just kick it harder!"

30
Submitted by HAC Member, Mark Doherty
The journey to a remarkable improvement in my overall
health began by addressing a growing problem of pain
and discomfort in my knees following aerobic workouts.
At first I wanted to attribute my post workout pain to age.
Should I just take a pain reliever and “call it even?” Not
quite ready to give in to this option, I consulted with a
personal trainer at HAC. Twelve months since that initial
consultation, the program of workouts designed for me
not only resolved the knee pain, but also resulted in
a transformation of body strength, agility, energy and
posture.
During the consultation, JoJo and I discussed my perceived
knee issue, and she recommended some simple exercises
to better understand possible sources of the pain. In the
weeks that followed, my training continued with a focus
to take strain from the knees by strengthening glutes,
hamstrings, calf, and inner and outer hip muscles. While
working to strengthen the leg muscles, a second focus
was added to strengthen my core, enabling it to control
increased upper body stability which also relieved strain on
the hips and knees.
As the training for increased strength, stability and agility
of the legs and core was progressing, JoJo introduced
exercises to correct my upper body posture; exercises which
were also incorporated in my entire workout program.
A final chapter in my training was the development of
exercises to further increase overall body strength, stability,
agility and posture. Together JoJo and I worked through
every type of resistance and aerobic exercise, changing my
approach to lifting with proper alignment and full range of
motion versus the weight selected. During our final month
of work, JoJo gave me the knowledge, encouragement and
confidence to continue training on my own—and that’s
exactly what I did. When JoJo saw me six months later she
was impressed and pleased by my physical transformation.
Looking back at my workout history, I recognize how
easily I could have covered over my aches and pains with
medication and excuses about my age. Instead, with the
expert, holistic guidance of a professional trainer and
a year consistent focused exercise, I have achieved a
remarkable physical transformation and improved general
health.
Half & Full Day Programs | Infant-Kindergarten
Enrichments in:
Chinese, Spanish, Music, Art, Gym,
Technology, Library & Gardening
Call 302-239-2917 for a tour.
www.caccmont.org | caccmont@yahoo.com
1313 Little Baltimore Road, Hockessin, DE 19707 66
Half & Full Day Programs | Infant-Kindergarten
Enrichments in:
Chinese, Spanish, Music, Art, Gym,
Technology, Library & Gardening
Call 302-239-2917 for a tour.
www.caccmont.org | caccmont@yahoo.com
1313 Little Baltimore Road, Hockessin, DE 19707 66
member spotlight:
P. (610) 274-2270
E. Kristin@wistardesigns.com
www.WistarDesigns.com
Learn how to make simple yet powerful changes to
your home that can enhance your life.

By: BETTINITA HARRIS
HAC Personal Trainer
One of the best tools to help
consumers balance their diet is the
Nutrition Facts Label found on most
packaged foods and beverages.
But if people do not understand the
labels, they are of little benefit.
Since the 1992 establishment of the
Nutrition Labeling and Education
Act, these labels have informed
consumers about a food’s nutrient
content, such as the amount of fat,
sodium and sugar in the product.
For those on a special diet due
to high blood pressure or high
cholesterol, the labels make it easier
to choose healthy foods. The labels
also allow consumers to compare
the nutritional value of similar food
items to make informed purchasing
decisions.
Making better food choices is a key
element in the quest for fitness as
Americans continue their
decades-long battle of the bulge.
Even though 2012 statistics from the
Centers for Disease Control
and Prevention show that
obesity among U.S. adults has leveled
off, obesity remains a leading public
health problem.
Nutrition labels provide the frame-
work for a healthy diet by informing
consumers about recommended
serving size and servings per
container; calories and calories from
fat; total fat; total carbohydrates;
Vitamins A and C, calcium and
iron; and a footnote that explains
the amount of nutrients that should
be consumed daily in a 2,000- or
2,500-calorie diet, the benchmarks
the U.S. Food and Drug Administration
uses for the range of average values
found in dietary intake surveys.
The label includes recommendations
for six nutrients: total fat, saturated
fat, cholesterol, sodium, total
carbohydrate and dietary fiber.
Label Breakdown:
1. Serving size, servings per
container: The first item listed on
the label is the serving size and the
number of servings in the package.
Depending on the food, serving
size is measured in various ways,
such as slices, pieces or cups. The
equivalent serving size in metric
units is listed in parentheses. The
serving size information makes it
easier to compare similar food
items from different brand
manufacturers. It is important to
note that nutritional information on
labels is based on one serving size.
2. Calories and calories from fat:
This portion states the number of
calories and the number of calories
from fat in one serving. For example,
consider a box of crackers. The
calorie count from one serving size of
five crackers is 150, with 75 calories
coming from fat. If two servings (10
crackers) are eaten, the calorie count
would double, as would the nutrient
numbers: 300 calories, 150 calories
from fat. Knowing calorie consumption
is important for people trying to lose,
gain or maintain weight.
3. Nutrients: Total fat, saturated
fat and trans fat, cholesterol and
sodium. People whose diets are high
in fat, cholesterol and sodium face an
increased risk of heart disease and high
blood pressure. By using the information
on food labels, consumers can limit
their intake of these nutrients and
choose foods low in sodium and replace
Nutrition Facts
Serving Size 3 Tablespoons (18g)
Servings Per Container About 21
Amount Per Serving
Calories 70 Calories from Fat 15
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0.5g
Cholesterol 0mg 0%
Sodium 140mg 6%
Total Carbohydrate 13g 4%
Dietary Fiber 1g 4%
Sugars 3g
Protein 1g
Vitamin A 0% • Vitamin C 0%
Calcium 0% • Iron 4%
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g
Sat. Fat Less than 50g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
80g
25g
300mg
2,400mg
375mg
30g
Ingredients: Enriched flour (wheat flour, niacin,
reduced iron, thiamin mononitrate (vitamin B1),
riboflavin (vitamin B2), folic acid), high fructose
corn syrup, whole wheat (graham) flour, partially
hydrogenated soybean and/or cottonseed oil,
baking soda, salt, whey, honey, soy, lecithin.
CONTAINS WHEAT, MILK, AND SOY
INGREDIENTS, MAY CONTAIN
TRACES OF PEANUTS.
Start Here
Check
the total
calories
per serving
Limit
these
nutrients
Get
enough
of these
nutrients
Quick
Guide
to %
Daily
Value:
5% or
less
is low
20% or
more
is high
%Daily Value
How To:
Read a Label
31

unhealthy fats with the types of fats
(monounsaturated and polyunsaturated)
found in fish and nuts.
4. Total carbohydrates: Dietary fiber
and sugars are the two types of
carbohydrates listed on the label.
Diets high in fiber (fruits, vegetables,
beans and whole grains) promote
healthy bowel function and can reduce
the risk of heart disease.
The label listing for sugars does not
contain a recommended Percent Daily
Value figure, but people trying to lose
weight or following specialized diets
should limit foods with added sugars.
The label information on sugars enables
consumers to compare similar food
items and choose based on their needs.
5. Nutrients: Vitamin A and C, calcium
and iron. Including sufficient amounts
of these nutrients promotes good health
and reduces the risk of some chronic
diseases. For example, getting enough
calcium and Vitamin D (in addition
to regular exercise) can help prevent
osteoporosis, a disease of the bones in
older adults (especially women) in which
bones become porous and more prone
to fracture.
6. Percent Daily Value (defined in label
footnote): This section of the label is a
general guideline to help consumers
evaluate nutrients in one serving of
a food item based on the nutrients’
contribution to the overall daily diet
suggestions. The Percent Daily Value
shows whether a food is high or low
in a particular nutrient: 5 percent or
less is considered low, 20 percent or
more is considered high. The Percent
Daily Value figures are based on a
2,000-calorie diet. This portion of the
label does not change because this is
dietary advice for all consumers.
For example, consider the label from
a package of graham cracker crumbs.
It lists Sodium content as 140 mg. The
Percent Daily Value is 6 percent. This
means that one serving of graham
cracker crumbs provides 6 percent of
the sodium a person should consume
in one day. Furthermore, the label
footnote shows that a 2,000-calorie
diet should include less than 2,400
mg of sodium; 140 mg is 6 percent of
2,400 mg.
7. Ingredients: The bottom section of
the label is the listing of each ingredient
in the food item, with the ingredient
weighing the most listed first and
followed by others in descending
predominance. Manufacturers must use
the common name for ingredients unless
a regulation calls for a different term.
The Food Allergen Labeling and
Consumer Protection Act of 2004
added to food labels a listing of
ingredients from one of eight foods or
food groups classified as a “major food
allergen”: milk, egg, fish, Crustacean
shellfish, tree nuts, wheat, peanuts and
soybeans.
In summary, the Nutrition Facts Label
has become a key component of
following a healthy lifestyle by enabling
consumers to make educated decisions
about food choices. While the labels
have become such a customary part
of food packaging that they are easy
to overlook, spending a few minutes
reading the label and comparing similar
food items to make the best decision
based on an individual’s needs is
well worth the time. 32

By Lisa Luck
The simple definition of a vegetarian is a person who doesn’t
eat any meat, seafood or poultry. There are three subdivisions
of vegetarians, the first one is called Lacto-ovo vegetarian,
and they eat milk products and eggs besides vegetables.
Another division is called Lacto vegetarians; this group eats
milk products but no eggs or other sources of meat. The
final division is vegans; this group is the ultimate vegetarian.
Vegans don’t eat any food that comes from an animal in
anyway; this includes milk products, eggs, honey, and gelatin.
THE HEALTH BENEFITS FOR VEGETARIANISM VS. VEGANISM
A vegetarian diet has more health benefits due to its higher
dietary fiber, vitamins, less unsaturated fat and cholesterol.
Though vegans tend to be thinner, vegans have a lower
blood pressure and cholesterol level. Unfortunately a vegan
diet can fall short of many nutrients that the body needs.
Unless vegans eat foods that are enriched with certain
vitamins, fatty acids, iron and zinc, they will need to take
supplements to make sure their body has the required
amount it its system. In general vegetarians and vegans have
a reduced risk of cardiovascular disease, obesity, type 2
diabetes, and some cancers.
WHY WOULD YOU CHOOSE TO BE A VEGETARIAN OR VEGAN?
A few reasons people go towards a vegetarian diet are
because it’s healthier, the ones who participate feel they are
doing better for the animals, some religions forbid meat, it’s
more cost effective, and sometimes it’s a medical reason. For
many vegetarians and vegans, they feel that they are taking
better care of the earth’s natural resources and protecting the
animals. Meat is fairly expensive at the grocery store. Some
people turn to a vegetarian lifestyle to save more money.
Another reason some people can become vegetarian is that
they are allergic to meat and this is the only option they have.
Becoming a vegetarian, of any division, can be a challenge.
If you choose to be vegetarian or vegan, make sure to
consult with your doctor to make sure it is the best option for
you. Vegans need to be extra careful of their diet because
they can have difficulty with not getting enough nutrients. As
long as your body is getting the right amount of
nutrition, choose which ever might be the best for you!
this
vs
that
VEGANISM AND VEGETARIANISM
CAPRESE EGGPLANT ROLLUPS
Makes 8 Roll-Ups
LACTO-VEGETARIAN VERSION
Ingredients:
Eggplant sliced lengthwise into 8 ¼ slices
8 fresh basil sprigs
8 thick half slices of tomato
32 thin lengthwise slices of red bell pepper
2 cloves of garlic
4 Tbs of extra virgin olive oil
4 slices of fresh mozzarella, halved
Directions
1. Preheat oven to 350°
2. Press garlic and mix with 4 Tbs olive oil and place 1
Tbs of olive oil in a large frying pan over medium high
heat.
3. Add 2 eggplant slices, 2 at a time, and cook until
tender, browning on both sides. About 4 minutes per
side.
4. Repeat with garlic oil and eggplant until all 8 slices
are tender.
5. Grease a baking sheet with cooking spray and line
with eggplant slices. Place 4 slices of red bell pepper
and 1
/2 slice of mozzarella in each slice of eggplant
rollup.
6. Bake rollups for 20 minutes.
7. Allow to cool for 2-3 minutes.
8. With a toothpick, pin one half slice of tomato and
one basil sprig to the top of each eggplant rollup.
TO MAKE THIS DISH VEGAN:
Do not include mozzarella.
NUTRITION PER ROLLUP (With Cheese): Calories, 188; Carbs, 4g;
Fat, 12g; Protein, 5g; Sodium, 87mg; Sugar, 3g (Without Cheese):
Calories, 118; Carbs, 4g; Fat, 7g; Protein, 0g; Sodium, 2mg; Sugar, 3g
33

Newark, Brandywine, New Castle,
Hockessin, Dover, Smyrna,
Jennersville, PA
302.731.2888
FirstStateOrtho.com
Sports Medicine • Arthroscopic Surgery
Bone/Joint Surgery • Fracture Care
X-Ray & MRI Facilities
Spine • Shoulder • Hand & Elbow
Foot & Ankle • Trauma
Joint Replacement & Reconstruction
FIRST STATE ORTHOpAEdICSDelaware’s leaDer in aDvanceD orthopaeDics
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
Elliott Leitman, MD
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

member spotlight:
Submitted by HAC Member, Nancy Hanna
On October 4, 2013, HAC Member Nancy Hanna walked away a
champion. She competed in six events in the 2013 Delaware Senior
Olympics, and took home all six of those gold medals for the 70-75 year
old age group!
Nancy competed in the:
100 Yard Freestyle
50 Yard Freestyle
100 Yard Backstroke
50 Yard Backstroke
100 Yard Individual Medley
50 Yard Butterfly
An avid exerciser and HAC social butterfly, Nancy trained in the HAC
pools over the summer to prepare for the events, and followed her
sessions in the pool or HAC's Senior Strength with coffee with "the girls,"
as she calls it.
Develop your swimming technique
thru a six week session focused on the
mechanics of Freestyle and Backstroke.
As a prerequisite, participants must be
comfortable in the water and able to get
(move/swim in some fashion) themselves
from one end of the pool to the other.
Adult Group Lessons
Now Available!
302-239-6688 ext. 149 www.hachealthclub.comOpen to members and non-members.

HOCKESSIN ATHLETIC CLUB
Rentals & Events
Our private rentals can be held during or
after our regular business hours. HAC offers
several areas of the club that suit a variety of
needs and events.
Our Aquatics Complex is 17,000 square
feet in size and has been used for Bar/Bat
Mitzvahs, Sweet Sixteens, wedding rehearsal
dinners, wedding receptions, and more!
We also have several studio and activity
rooms that are spacious and bright. Let your
imagination run wild as you plan decor that
will compliment your event theme.
"I wanted to thank you guys for your assistance in making my girls day absolutely perfect. And
in case you all didn’t know, Laurie and Caitlin are absolutely wonderful :). I love them. Thank
you so much for catering to our every need Saturday. It would not have been the same without
your positive energy and loving spirit. Laurie, please pass my gratitude along to Caitlin. I look
forward to coming again."
- Nicole
BAR & BAT MITZVAHS
OVERNIGHT SCOUTING EVENTS
CHURCH FUNCTIONS
REUNIONS
SEMINARS
CORPORATE EVENTS
BABY SHOWERS
YOUTH GROUP GATHERINGS
BRIDAL SHOWERS
SCHOOL FIELD TRIPS
ANNIVERSARY PARTIES
SWEET SIXTEENS
REHEARSAL DINNERS
SUMMER CAMP VISITS
SPORTS AWARD CEREMONIES
AFTER PROM CELEBRATIONS
GRADUATION PARTIES
END OF THE SCHOOL YEAR PARTIES
Event Ideas

Extremely disappointing facts
about health foods
You may want to think twice next time you're
shopping down the cereal isle. Many think
granola is a healthy breakfast option but in
fact this yummy breakfast cereal is one of the
least healthy ways to start your day. Granola
includes too many unnecessary additions to
make this a truly healthy option. “Most granolas
have too much sugar and very little fiber. A
healthy breakfast cereal should be the exact
opposite,” says Keri Gans, RD, author of Small
Change Diet. Eating a healthy breakfast is
important because it helps the body consume
more vitamins and minerals during the day,
helps lower cholesterol and controls weight.
With all the added sugars and dried fruits,
granola can quickly accumulate
many calories in a relatively
small serving size. Just
one cup of granola
can easily top out
at 600 calories.
Try this instead: Look for unsweetened or
low fat granola to take advantage of its benefits
without all those extra calories and unnecessary
fats. Or choose oatmeal for breakfast. While
both oatmeal and granola both use oats as their
base, oat-meal is created from oat grains. This
healthy breakfast option has a surprisingly high
number of health benefits. According to the
American Cancer Society, oatmeal includes
insoluble fiber which helps eliminate toxins
from the body. Oatmeal also has soluble fiber
which may reduce LDL cholesterol levels, or
bad cholesterol. Soluble fiber also slows down
digestion, making you feel full longer. Finally,
oats are an excellent
source of vitamin
E, selenium, zinc,
magnesium, iron,
and copper,
www.webmd.com
Most people believe that sports drinks are the
best alternative to replenish lost fluids and
loss of electrolytes but that’s exactly not true.
Many sports drinks are loaded with calories
and contain as much as two-thirds the sugar of
sodas. They also typically contain high-fructose
corn syrup, artificial flavors and food coloring,
none of which are a healthy substitute for water.
Turn to the back of a bottle of Defense Vitamin
water for example, the label reads 50 calories.
Actually, it doesn’t. It contains 125
calories, as the nutritional info given is
for 1 serving, and there are 2.5 servings
in a bottle. That is approximately
33 grams of sugar in the form of
crystalline fructose, that’s a total
of 7 tsps of sugar per bottle.
That's more calories and sugar
than a 12 ounce serving of
Coke (12 oz of coke equates
110 calories and 30 grams
of sugar). The average bottle
of Vitamin Water contains
more sugar than a standard
can of Coke. Now, Coke
contains high fructose corn
syrup and is not fortified,
but nutritionally, you're still
getting sugar and calories from both drinks.
Research suggests that ingesting added sugar
from sweetened beverages increases the risk of
developing heart disease and diabetes. In fact,
The American Heart Association recommends we
get no more than 6.5 tsps of added sugar daily.
But most of us way outpace that. Consuming 2
bottles of Vitamin Water a day adds up to 14 tsps
of added sugar daily, over double the amount of
the recommended daily intake, which adds up to
250 empty calories every day.
www.realsimple.com
Try this instead: In restaurants,
ask for unsweetened beverages,
like ice tea, and if you're craving a
sweater taste, add in a zero-calorie
sweetener such as Splenda. Look
for sugar-free versions of Vitamin
Water and lemonade (like Crystal
Light), and Gatorade’s G2 reduced-sugar drink.
At home, make your own flavored water, adding
in sliced cucumbers, oranges, berries, lemons, or
limes. Or try squeezing lemon or lime in pure or
sparkling water. Try these alternatives and you've
got a drink that hydrates, tastes great, and isn't
full of added sugar or artificial flavors.
Yes, frozen dinners are convenient and cheap,
but they are not as healthy as you may think.
Frozen diet foods are not as nutritious as
meals you prepare yourself due to their often
high preservatives and sodium content. Many
frozen meals contain between 700-1800 mg of
sodium. With the daily-recommended maximum
of 2300 mg of sodium, it makes it hard to stay
under the maximum. This also puts people with
high blood pressure at further risk. It makes it
hard to believe because many frozen diet meals
are less than 300 calories. But without any other
calories to supplement them, 3 frozen meals a
day will not provide enough calories for most
people. The danger of under eating exists. Under
eating causes your body's metabolism to slow
down, making it harder to lose weight. It is
also disadvantageous for those with active
lifestyles. Finally, many frozen meals do not
provide enough fruits and vegetables to meet
your daily nutritional requirements. Eating just
frozen diet meals with no additional fruit and
vegetables can lead to vitamin deficiency.
www.fitday.com
Try this instead: Frozen meals come in 2
types: light meals with less than 300 calories
and 8 g of fat, and regular meals with 360 to
400 calories and up to 25 g of fat. Whenever
possible, go for light meals. Also, find meals
with lots of vegetables. Not only do these
meals have fewer calories, they also have
higher amounts of vitamins and fiber. When
eating a frozen meal, serve it with a salad or
a side of fruits or vegetables or even a whole
wheat roll. Not only will you be more full after
a meal and less prone to snacking, but you
will also better be able to reach all of your
nutritional requirements.
www.abc.go.com
When purchasing a
frozen meal, Look
for these numbers:
•250 to 300 calories
•Less than 4 g of fat
•Less then 800 mg of sodium
•At least 1 cup of vegetables
•½ -1 cup of brown rice or whole wheat pasta
•¾ cup of beans or lean meat, fish or chicken
Reduced-fat peanut butter spreads can be
as little as 60 percent peanut. So where's the
other 40%? A jar of reduced-fat peanut butter
does come with a fraction less fat than the full-
fat variety, but what the food companies don’t
tell you is that they’ve replaced that healthy fat
with maltodextrin, a carbohydrate used as
a filler in many processed foods. Nutritionally
they've voided ingredients like corn syrup
solids, sugar, and unhealthy oils make up the
difference. However this means you’re
trading the healthy fat from peanuts for empty
carbohydrates, double the sugar, and a
savings of as little as 10 calories per serving.
Try this instead: Buy the
real stuff. Pick a full-fat option
labeled "natural," or look for
a layer of oil at the top of the
jar. Check out the ingredients,
too, there should be no fillers,
or added sugars. The label
should also list only two or three items, with
peanuts being the first. www.webmd.com
4Granola1
Vitamin Drinks, and
Sweetened Beverages2
Frozen Diet Entrées3
Reduced-fat
Peanut Butter4
By: Caitlin Hess
37

HAC Camp is dedicated to providing a safe and
healthy environment that involves fun, excitement, and
success. Our Camp Counselors will strive to provide
the best summer experience at the best value! Each
camp day is packed with instructional sports programs,
or exploration of the world around us. HAC features
state-of-the-art swimming pools, incredible crafts and
specialties, awesome special events and the crazy
maze. HAC camp offers the perfect combination
of outstanding programs, great facilities and our
experienced and enthusiastic staff to help campers
learn new skills, increase self-esteem, and make friends
in a safe and caring environment. Campers, ages
3-12, gain a sense of involvement and belonging
within the HAC community and create friendships that
last a lifetime. Our camps follow a 10:1 staff ratio.
GOALS
Our goal is to provide your child with an exciting
and safe summer filled with adventure. In all HAC
programs, we seek to improve personal and social
relationships help individuals to grow personally, and
appreciate diversity, while having fun!
VISIT WWW.HACHEALTHCLUB.COM FOR A
COMPLETE GUIDE TO HAC SUMMER CAMP 2014!
302-239-6688 X 155 | KIDSPROGRAMS@HACHEALTHCLUB.COM

Jane Iredale Forever
“Makeup Makeover”
Are you tired of the same
old makeup you’ve been
using for years? Do you need
a new look to go with your
New Years resolution?
Nouveau Medispa
Aestheticians specialize in
color matching. Ask your
esthetician for your best
day-to-night looks using our
most loves makeup line:
Jane Iredale.
Jane Iredale is the skin care
makeup. It will never clog
your pores and the colors
are customized for all skin
types.
It’s not only the time of
year to change up your
skin care routine. Chang-
ing your makeup routine is
just as important. Call today
and schedule for your free
makeup consultation.
Nouveau Medispa
302-235-4961
Located on the lower level
of Hockessin Athletic Club,
next to the women’s locker
room.
I
t’s wonderful time of
year to do something
for yourself– you
deserve it! There are many
treatments to choose from
to renew, refresh, and
revitalize not only the
way you look, but also the
way you feel. It’s time to
shrug off the winter blues
and step into a fresh look
and feel. One of the most
popular procedures this
time of year is laser hair
removal. In the summer
we have all been tanning
and creating color on
our skin. Laser hair
Stay Stress Free
When is the last time you
treated yourself to a relaxing
facial?
Nouveau Medispa’s
Estheticians customize your
facial to your specific needs.
Having a routine facial or
microdermabrasion every
four to six weeks help with
skin turnover and can also
help with stress.
Enhance Your
Natural Beauty
You know you are a star!
Now it’s time to look like one
with Permanent Cosmetics.
Can you imagine waking up
everyday with your makeup
already done? No more
drawing on your eyebrows
and lip liner! Permanent
Cosmetics is a fabulous
face must!
Flirt Away!
We would all love to have
long, flirty lashes. Well now
you can with Latisse Lash
Enhancer.
Notice your lashes double in
size in just three months.
Need lashes fast?
Schedule a Lash Extension
treatment to brighten your
eyes and feel flirty and fun!
removal cannot be treated
on tanned skin so take
advantage of your non-
tanned skin this winter!
Swimsuit season will be
here before you know it
and who wants to continue
with the inconvenience
and discomfort of shaving?
Nouveau Medispa’s hair
removal treatments can
provide smooth legs,
underarms, and bikini
lines for the warm weather
to come! So what about
your face? What are
the best treatments for
skin this season? If you
guessed lasers, you’re
right! Nouveau Medispa’s
top-of-the-line laser
treatments target areas
with loose skin, fine lines
and wrinkles, as well as
skin tone and texture. This
is the best time of year to
treat you skin to easy and
effective laser treatments.
Another great way to
rejuvenate your skin this
season is a chemical peel.
Cleanse your skin of
impurities and start the
New Year off with glowing,
gorgeous skin.
A New Year, A New You! Discover Beauty Inside &
Out at Nouveau Medispa

Enhance Magazine January 2014

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