1. Enhance
a guide to overall
health and fitness by
hockessin athletic club
PRSRTSTD
USPOSTAGE
PAID
LANCASTER,PA
PERMIT#299
MAY 2014
302-766-7819
LOOK INSIDE:
Great Recipes,
Member Stories,
and More!
MAY'S
HOMETOWN
HERO:
HAC Member,
Trooper Jason Aviola
PAGE 13
JOIN US FOR OUR HOMETOWN HEROES DAY ON MAY 20, 2014!
HAC'S OUTDOOR
POOL OPENS THIS
MONTH! TURN TO
PAGE 3!
VISIT PAGE 14 TO LEARN MORE!
2. 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.
Learn more and register for a sports performance program online at Nemours.org/sportsmedicine.
3. By: Derek Wagner PT, DPT, CWcHP
The Center for Sports Medicine
Nemours/Alfred I. duPont Hospital for
Children
Derek is a physical therapist at the Center
for Sports Medicine. He holds a Bachelors
of Science Degree in Exercise Science from
Rutgers University and a Doctorate of Physical
Therapy from Arcadia University. Derek has
treated athletes across all sports and from the
collegiate to professional level. Derek’s clinical
interests include injury prevention, the functional
movement screen, shoulder impingement
syndrome, over use syndromes and lower
extremity biomechanics.
It’s that time of the year again! Pitchers
and catchers are warming up, stadiums
are starting to fill and youth baseball
leagues are getting underway. Given
the rising popularity of youth sports and
the fact that many children are starting
to specialize in one sport earlier than
in the past, special attention needs to
be focused on the health and safety of
these young athletes.
Shanley and colleagues in 2011
reported that in high school baseball
and softball players, the overall
injury rate was 4.5 per 1000 athletic
exposures. Of those athletes who did
get injured, most were mild, involved
the upper extremity and occurred during
the first month of the season. Given the
fact that sports injuries do happen in
this population, guidelines have been
created by numerous organizations to
help prevent these injuries and keep our
young athletes safe and in the game.
StopSportsInjuries.org, The American
Sports Medicine Institute and Little
League Baseball, have made public
recommendations to help prevent
injury. The first is pitch counts. Youth
throwers are not “little adults” and
care needs to be taken to minimize
overuse injuries secondary to high
volumes of throwing. Table 1 illustrates
the progressive increase in maximum
pitch counts recommended by experts.
Furthermore, the time between pitching
in games, can not be overstated. Days
off between throwing activity allows the
muscles, ligaments and joints involved in
the throwing motion to rest and reduces
any inflammation that may have been
caused during the game. Table 2 lists the
recommended days of rest from pitching.
Table 1: Maximum Pitch Counts
Age Pitches / Game
7-8 50
9-10 75
11-12 85
13-16 95
17-18 105
StopSportsInjuries.org and
Little League Baseball
Proper instruction in pitching is also
vitally important in reducing abnormal
forces on the joints of the elbow and
shoulder. StopSportsInjuries.org
recommends that new pitchers, age 8
-10 years, should first learn the fastball
pitch and then advance to other pitches.
Pitches that exert high demands on
the elbow and shoulder joints should
be started in the teenage years as
the thrower physically matures. The
recommendation is to start the curveball
at age 14, knuckleball at age 15, slider
and forkball at age 16 and the screwball
at 17 years of age.
Table 2: Days Rest by Age and
Pitch Count
Under Age 14 Ages 15-18 Days Rest
66+ 76+ 4
51-65 61-75 3
36-50 46-60 2
21-35 21-45 1
1-20 1-30 None
StopSportsInjuries.org and
Little League Baseball
Slowly progressing the type and quantity
of pitches is just one step in preventing
overuse injuries. Other correlations
have been found that place the
adolescent thrower at risk for injury.
Players should avoid being both a pitcher
and a catcher. These positions require
the most throwing repetitions and as
Shanley and colleagues found, the
more you throw, the greater the risk for
injury. Along the same lines, Fleisig
and colleagues found that pitching in
100 or more innings a year for 9-14
year olds increased their risk of injury
by 3.5 times. Furthermore, Olsen
and colleagues found that pitching
competitively for more than 8 months
a year places the youth thrower at a 5
times greater risk to be injured. They
also examined the effect of arm fatigue
on injury. Those who pitched frequently
with a feeling of fatigue in their arm
were 36 times more likely to be injured.
All in all, special attention needs to be
focused on how we develop our young
throwing athletes. Young throwers
should progress slowly in the amount
and variety of pitches they throw to
minimize the risk of injury. Rest is
paramount in keeping young athletes
injury free and in the game. Study
after study has recommended rest and
abstinence from all throwing activity
when fatigued, to minimize overuse
injuries and to prevent them from
progressing into catastrophic injuries.
In conclusion, playing sports should
be a joyful experience for our youths.
Taking simple measures such as
controlling pitch counts, allowing
adequate rest and slowly developing
skill with a variety of pitches, can go a
long way in keeping our young athletes
healthy and active.
Overuse Injuries in Baseball
2
4. Enhance Your LIFEWITH HOCKESSIN ATHLETIC CLUB
THE OUTDOOR POOL OPENS MAY 24TH!
WE KNOW SUMMER FUN!
302-766-7819 | WWW.HACHEALTHCLUB.COM
5. In this edition of Enhance
302-766-7819
WWW.HACHEALTHCLUB.COM
Smart 911 | PAGE 15
HAC Summer Camp | PAGE 16
Choices: How to make good ones! | PAGE 18
Member Spotlight: Karen Roseberger | PAGE 19
Member Spotlight: Erin Gallagher | PAGE 20
Member Spotlight: Susan Lynch | PAGE 21
Member Spotlight: Jeff Kennard | PAGE 22
Shopping for Moms, Dads, & Grads: HAC Pro Shop | PAGE 23
May is National Bike Month! | PAGE 26
Beach Healthier | PAGE 30
Choosing Healthier Cooking Oils | PAGE 31
The Summer Solstice | PAGE 34
Local Spotlight | PAGE 37
Eating Healthy on a Budget | PAGE 38
The Protein Conundrum | PAGE 39
featured articles
Les Mills GRIT Series
Our latest addition to HAC's offerings and the science behind the
program! | PAGE 5
HAC Recognizes National Water Safety Month
Swim safety is really important to HAC. Learn more about
traditional swim lessons as well as Infant Self-Rescue® | PAGE 7
Community Fitness Fridays
HAC GIVES BACK! Learn more about our FREE Community Fitness
Program | PAGE 9
It's CRUNCH Time!
Beach season is here! Get great abs in a crunch! | PAGE 11
Hometown Heroes!
Meet State Trooper, Jason Aviola, this month's local hero, who stays
in shape with HAC! | PAGE 13
Venturing into Veganism
We found some awesome recipes that are sure to make Meatless
Monday a treat instead of a chore! | PAGE 27Enhance Magazine, May 2014
Editor-in-Chief: Lisa Maguire
Senior Graphic Artist: Caitlin Hess
Hockessin Athletic Club Article Photographer: Brad Hoy
Have a story you'd like to share? Questions or Comments?
Contact lmaguire@hachealthclub.com
EVERY CHUCK BUCK YOU PURCHASE IS
ONE ENTRY INTO A MONTHLY RAFFLE
FOR ONE FREE MONTH OF MEMBERSHIP
AND OTHER PRIZES!
Drawings will be held:
June 2nd for Chuck Bucks purchased May 1-31
July 1 for Chuck Bucks purchased June 1-30
July 23rd for Chuck Bucks purchased July 1-22
Three winners will be pulled for each drawing.
Non-members may participate.
add a chuck buck to your
purchase and you could win!
add a chuck buck to your
purchase and you could win!
Hockessin Athletic Club cycling instructor,
Chuck Hall, will be
riding his bike across America
from May 31-July 22 to benefit the Boys and
Girls Club through the Mike Clark Legacy
Foundation!
By the end of his ride, Chuck’s goal is to raise
$100,000
WWW.HACHEALTHCLUB.COM/BUCKSFORCHUCK
WWW.BIKEFORMIKESKIDS.COM
4
6. coming back for more! GRIT
does not have an instructor.
GRIT has motivating coaches
who will push you to your
limit. They will take you
beyond what you ever
thought you could do.
Why is it called GRIT Series?
It consists of 3 sections or
formats…Cardio, Plyometrics
and Strength. Each section
is 30 minutes long and
designed to be taken 2-3
non-consecutive days a week.
In GRIT Cardio, think tuck
jumps, sprints and burpees.
GRIT Plyometrics is sports
performance at it’s finest. You
will raise the bar on vertical
leaps and explosive capacity.
GRIT Strength utilizes powerful,
multi-joint movements to
keep your heart rate high
while working every muscle.
YOU SHOULD NOT WANT
MORE THAN 30 MINUTES!
Unlike other HIIT programs,
GRIT combines rest periods
in between intense bouts of
exercise. Scientifically, this
allows you to push to your
max because you cannot
have the highs with out the
lows. Psychologically, you
know you will get a rest
period, which allows you to
push harder. “This intense
period of pushing your limits
raises your EPOC (exercise
post oxygen consumption),
meaning your metabolism
is revved significantly after
training. It is not only the
calories you are burning while
you are exercising, but more
importantly, the ones you
are torching post workout”
that give you the results.
LES MILLS™ conducted
a High Intensity Interval
Training Intervention Study in
cooperation with Pennsylvania
State University. The question
was "Can the LES MILLS
GRIT SERIES improve the
health and happiness of
already fit adults?" LES
MILLS™conducted a six week
intervention to find out. Two
groups of 42 fit adults worked
out five hours each week.
Group 1- Had 60 minute
cardio 3 times a week and 60
minute BodyPump 2 times a
week, but had no LES MILLS
GRIT™ SERIES classes.
Group 2- Had 60 minute
cardio 2 times a week, 60
minute BodyPump 2 times a
week, and had 2 30 minute
LES MILLS GRIT™ SERIES
classes.
For Both Groups - Cardio
could be a combination of
Les Mills’ BODYATTACK™,
BODYCOMBAT™, RPM™
or BODYSTEP™. Les Mills
also collected data on blood,
oxygen, fat, and strength of
both groups.
By: Cheryl Richards
and Susan Storm
What’s all the talk about
HIIT training? (That’s High
Intensity Interval Training.)
Les Mills, a company that has
been a leader in the fitness
industry for 25 years, is on
the cutting edge with their
new 30 minute small group
training format called GRIT.
GRIT is designed for fit
people who have been
working out regularly and
want to take their training to
the next level. No, this is not
your usual choreographed
dance style class, it is training
in a small group setting.
This is GRIT. “It is, well…
GRITTIER. Intense! Furious!
Athletic! GRIT Series leaves its
participants pushing their
limits; breathless;
picking themselves up
off the floor and
HAC GRIT COACHES: AMY KUPLINSKI, FE TER WOORT, CHRIS DOLLARD, DEBBI FULMER, JOSH ULRICH, & CHERYL RICHARDS
5
7. Paint and Party!
Join us for 2 or 3 hours of instructed
art with a BYOB option!
Discount Code: 5OFFHAC
No Experience Necessary!
Bring a friend or book your party or team event with us!
117 W State Street, Kennett
Square, PA 19348
610.444.4400
info@kennett-design.com
www.kennett-design.com
After the study, the results
showed the Group that had
GRIT™SERIES in their workout
(Group 2) had overall
improved health.
Triglycerides*decreased by
14.5% (A type of blood fat
that increases the risk of
cardiovascular disease.)
Oxygen Consumption
increased by 6.4%
Body Fat decreased by 2%
Waist Circumference
reduced by 2.7cm
Back Strength increased
by 21.9%
Leg Strength increased by
15.7%
The study also recorded a
change in intensity when
participants returned to their
regular workouts. The graph
to the right shows the heart
rate of the same person
doing RPM before and after
six weeks of including LES
MILLS GRIT™ SERIES in their
training. Their intensity was
higher while their perceived
exertion remained the same.
The Results are clear - LES
MILLS GRIT™ SERIES is
scientifically proven to boost
your health.
“Maybe you are bored with
your current exercise routine.
Maybe you have hit a plateau
and you need something to
break you out of it. Maybe
you are an athlete looking for
that competitive advantage.
Or, maybe, you are just
someone who wants a HARD,
FAST, INTENSE WORKOUT.
Are you GRIT enough?”
Quotes are from Andrea
Short, Charleston’s “Oblique”
Magazine.
THE RESULTS
Heart
Rate
during
RPM
Intervals
after study
before study
6
8. According to the Centers for Disease Control and Prevention, there are
approximately 4000 water deaths annually.
One in five people who have a fatal water incident are children, and for
each one of those children, another five receives emergency medical
treatment for water injury.
Most frequently, these children are between the ages of 1 to 4 and the
accidents occur in home swimming pools.
Aside from genetic disorders, drowning is the leading cause of death for
children of this age group. Factors that influence drowning in children ages
1 to 4 include lack of swimming skills, lack of barriers restricting access to
bodies of water, lack of supervision, and home swimming pools.
So you may be wondering at this point, can my 1 to 4 year old even learn to
swim? The answer is YES.
Infant Swimming Resource teaches children aquatic survival skills through
their Self-Rescue™ program (ISR™). What does that mean? Well, children
ages 6-12 months are taught to float in water without assistance, and
children ages 1-6 are taught to swim until they need air, break to a floating
position, then to continue swimming, repeating this sequence until they
reach a point of safety.
ISR™ lessons are available internationally, and within 50 miles Hockessin,
Delaware, you can find them at Hockessin Athletic Club in Hockessin, DE,
Radnor Philadelphia Sports Club in Radnor, PA, Holiday Inn Express in
Limerick, PA, Nomandy Farm Hotel and Conference Center, in Blue Bell, PA,
Hilton Garden Inn in Fort Washington, PA, a private facility in Ambler, PA,
and MainStay Suites in Dover, DE.
For more information regarding ISR™ lessons, please visit InfantSwim.com
or contact our ISR™ team at ndavis@hachealthclub.com.
HAC Recognizes
National Water Safety Month
NATIONAL
MONTH
I
7
9. "Erin started working with ISR at the age of 6 months. Her older sister Riley had been excelling in the program for several months
and we were excited to get her started as well. She was a special case because she was diagnosed with torticollis at the age
of 3 months and had been undergoing physical therapy weekly at AI DuPont prior to starting swimming. While she had been
showing improvement, she was still progressing at the normal speed of a torticollis patient. When Erin began swimming at the
ISR program at 6 months old, she started to blossom. At home she wasn't favoring her strong side as much, she had stopped
tilting her head to one side which is characteristic of torticollis patients, and most remarkably Erin's core strength became very
noticeable at physical therapy. Torticollis patients often experience spinal curvature or
imbalance, but Erin never had to undergo further treatment for these complications. In
fact, she was discharged earlier than expected with flying colors, and scored in the 98th
percentile for her developmental milestones at 10 months old. While the best perk of
the ISR program is definitely knowing that my children are safe around the pool at my
house and any other water encounters that may arise on purpose or by accident, what I
didn't expect as another competing perk was the dramatic impact the program had on my
daughter's quality of life. Torticollis threatened her development, but the powerful synergy
between a great physical therapist and the committed instructors in the ISR program
truly made her a happier kid who was confident to keep up with her 2 year old sister!
Her turnaround was so fast and impressive that her physical therapists asked for more
information about ISR in the hopes that it might help other kids like her in the future! I'm
truly indebted to Miss Lauren and the ISR Program at the HAC for changing our lives both
inside and outside of the water!! When we have our next child, we will be enrolling them at
6 months old as well!"
HAC ISR™ FUN FACTS
Hockessin Athletic Club ISR Instructors have
"skilled" over 100 children!
Hockessin Athletic Club was the first ISR location in Delaware!
Hockessin Athletic Club's furthest driving client came all the
way from King of Prussia, PA!
To date, there have been two documented cases of children who
saved themselves using the ISR Skills they learned at HAC!
INFANT SWIMMING
RESOURCE
PROUD
PROVIDER OF
10. By: Bettinita Harris
HAC Personal Trainer
T
hey start gathering in the lobby of the
Hockessin Athletic Club about 6:45
p.m. on most Fridays.
Parents greet each other and quickly
take a seat. As they settle in to read
books, knit or chat with each other, their
young adult children dart to the sign-up
desk.
First, they create name tags. Then they
register for one of three activities: circuit
training, powerlifting or swimming.
A low hum fills the air as volunteers
and participants give each other high-
fives, low-fives and fist bumps, then catch
up from the previous week.
This is the Community Fitness Fridays
event at HAC, where a platoon of certified
personal trainers and volunteers join
forces to create a 90-minute workout for
people with special needs or a disability.
The program is free and open to the
public. Volunteers include HAC employees
and community members; anyone is
welcome to volunteer.
“This is my daughter’s only social
outlet,” said Jim Dolphin, whose 24-year-
old daughter, Lynn, swims. “This program
is as much social as it is athletic.”
Fitness Fridays began in May 2013
after Kristi Smith-Willis, HAC personal
trainer, volunteered at a Special Olympics
Delaware event the previous year.
“I absolutely loved it,” said Smith-
Willis, who is in charge of the HAC
program. “I wanted to bring people from
HAC to participate.”
When she approached the
organization, Mark Wise, director
of Training and Volunteer
Management for Special Olympics
Delaware, had a different idea.
Wise proposed that HAC sponsor
athletes by offering general sports training
one month before the annual Special
Olympics Delaware event in June. HAC
officials agreed.
“It’s the highlight of their week,” said
Wise, referring to the participants. “They
have an opportunity to work on general
fitness. And it’s a huge social aspect for
them because they are exercising among
their peers.”
The program was supposed to last
one month and offer participants circuit
training, a system in which you perform a
series of about 15 exercises.
But it has developed into a year-round
event that boasts about 20 participants
and volunteers and added powerlifting
and swimming, Smith-Willis said. In the
spring, track events will be added.
Wise says the program has now taken
on a life of its own.
“The ultimate goal is to continue the
program on a year-round basis and take
the model to family gyms like the YMCA
to see if I can inspire them to do the same
thing we are doing,’’ Smith-Willis said.
“The goal is to make sure more people in
the community can be reached.”
"They can achieve it"
About 7 p.m., participants and volunteers
head to the gym for a 30-minute warmup
before separating to do other activities.
As they form a large circle, the
ringmasters – HAC personal trainers
Damon Marable and Ron Shoop – take
their place at center stage.
“OK. We’re going to start with torso
twists,” Marable says to the group. “Come
on. Make sure you turn so that you get a
good stretch. … Yes, that’s it.”Then come
side lunges, jumping jacks and squats.
High-fives and fist bumps among
the group accompany the end of each
exercise.
“My goal is to give them
encouragement and motivation to believe
that if they put their mind and heart into
something, they can achieve it,” said
Marable, who has worked at HAC five
years. After that, more exercises. High
knees. Butt kicks. Arm circles.
“I think that for people who may
not be as involved in training, it’s an
opportunity for them to see what it is like,”
said Susan Gootzait, whose daughter,
Amy, 35, recently started attending the
program. “Fitness for this population is
very important, as it is for all of us. This
population is so under-served.”
Who has an exercise they want to do?
Shoop asks.
Siegmund “Ziggy” Tomczyk, 28, steps
forward.
With hands on hips, Ziggy moves his
hips in large circles.
Community
Fitness
Fridays
For more information about Community Fitness Fridays, or to participate,
contact Maria Argiroudis at margiroudis@hachealthclub.com.
9
11. “Ok, it’s hip circles. Come on. Move
those hips,” Marable says. “Who’s next?”
Amy drops to the floor and does five
push-ups.
“Oh, no. No,’’ the crowd moans.
After the push-ups, the group jogs
around the gym a few times before
breaking up to head to the activity of their
choice.
"The embodiment of our
mission statement"
Most participants choose HAC’s
personal training rooms, which have
been transformed into a gigantic circuit
of about 15 different exercises. Before
entering, participants are paired with a
volunteer who has been trained to use
the equipment and introduced to the
program’s philosophy.
As music blares in the background and
under the watchful eyes of a volunteer,
participants scurry from step-ups to sit-ups
to the bench press to box slides.
“We are going to do this for one
minute,” said volunteer Christine Wallace,
referring to step-ups.
“Awesome,” says Elizabeth Nolan, who
was chosen the 2013 Special Olympics
Delaware Outstanding Athlete.
“I love your attitude,” Wallace says.
“Thanks.”
This is Wallace’s second time at Fitness
Fridays. She said she volunteered because
her brother gets such a reward and so
much enjoyment from it. Volunteer Ed
Bruno has been a regular with Community
Fitness Fridays almost from the beginning.
He said he participates because he has
been fortunate in life and wants to give
back. Bruno said his role is to make the
program as fun as possible for whomever
he works with.
He said that feeling is apparent from
the participants, who see there are caring
people in the community. He said it also
shows him something about HAC, of
which he has been a member since 2007.
“This program is the embodiment of
our mission statement,” Bruno said.
"I can do this"
At the back of the weight room, four
participants make their way to the squat
racks.
They are powerlifters who test their
strength by lifting maximal weight on three
lifts: squats, bench press and deadlift.
First up is Erin Bailey, 32, who likes to
play to the crowd.
“Now, Erin, I want you to focus
tonight,” Shoop says. “I want you to use
your legs, not your back, to lift. I don’t
want you getting hurt.”
Erin nods and moves toward the bar.
“OK, baby girl, your hands should be a
little wider than your feet,’’ Marable says.
“Your shoelaces should be past the bar.
Get in a seated position. Chest out. Head
up. When you lift, get back on those
heels.”
Erin rips off five repetitions, drops the
bar and raises her arms in victory. The
group cheers.
“That was good,” Shoop says. “You’re
killing it tonight.”
Bailey said Fitness Fridays keep her
motivated and give her a chance to work
with other athletes.
“It has made me get stronger,” said
Bailey, whose personal best at the deadlift
is 155 pounds. “It has shown me that I
can do this. I know a lot of people put me
down. But I can show people that a girl
can powerlift.”
Shoop said he likes the interaction
with participants and their interaction with
each other.
“The technical stuff, that’s the least
important thing. They will get that,”
said Shoop, who has worked at HAC
for almost six years. “I like the sense of
achievement in their eyes.’’
"Just like any other swim team
practice”
Down at the pool, seven participants
are swimming laps over two lanes. One
lane is reserved for advanced swimmers,
the other for beginner and intermediate
swimmers.
Four volunteers who are lifeguards or
swim instructors are in the water, too.
On the deck is Kristin McCoy, a HAC
aquatics director.
McCoy calls out a stroke, and the
swimmers follow the command.
“There is satisfaction in knowing that
they are having a good time and that
they are learning something new,’’ said
McCoy, who has worked at HAC for seven
years.
The session begins with participants
swimming laps using the stroke of
their choice. Swimmers then work on
all four strokes – freestyle, backstroke,
breaststroke and butterfly – kicks, drills
and swim sets.
“We work on diving at the end. They
love that,” McCoy said.
Parents sitting at poolside say they
know some people have difficulty relating
to people with special needs. But, they
said, that’s not the case with the HAC staff
who volunteer.
Their children are treated like any
other athlete, and that’s the way McCoy
wants it.
“The practice,” she says, “is just like
any other swim team practice.”
HAC’s mission statement:
“We believe in enhancing
people’s lives while creating
a sense of community.”
10
12. Jack Knife with a Twist
1. Assume a pushup position with your
arms completely straight.
3. Your body should form a straight line
from your head to your ankles.
2. Rest your shins on a Swiss ball.
4. Brace your abdominals - as if you
were about to be punched in the gut
- and maintain that contraction for the
duration of this exercise.
5. Without changing your lower-back
posture, roll the ball toward your chest
and off to the side by pulling it forward
with your feet.
6. Pause, then return the ball to the
starting position by lowering your hips
and rolling the ball backward.
7. Repeat this motion for the other side.
The Ball A-Z Plank is a real workout.
While keeping the body still and ridged
you're going to use your elbows to
write each letter in the alphabet on top
of the Ball.
A-Z Plank
Ball Crunch
3. With the hips stationary, flex the
waist by contracting the abdominals
and curl the shoulders and trunk
upward until you feel a nice contraction
on your abdominals. The arms should
simply slide up the side of your legs
if you have them at the side or just
stay on top of your chest if you have
them crossed. The lower back should
always stay in contact with the ball.
Exhale as you perform this movement
and hold the contraction for a second.
2. Lower your torso into a stretch
position keeping the neck stationary
at all times. This will be your starting
position.
1. Lie on an exercise ball with your
lower back curvature pressed against
the spherical surface of the ball. Your
feet should be bent at the knee and
pressed firmly against the floor. The
upper torso should be hanging off the
top of the ball. Your arms should be
either crossed on top of your chest or
behind the back of the head keeping
your hands at the base of your neck to
prevent neck strains.
Steps: Adapted from bodybuilding.com
4. As you inhale, go back to the
starting position.
5. Repeat for the recommended
amount of repetitions.
It's CRUNCH
Time!With Kristi Smith-Willis
HAC Personal Trainer
14. OUR HOMETOWN H
Jason came to HAC as an
employee in his pre-trooper days,
where he worked as a camp
counselor for three summers.
Over the years, Jason became
well acquainted with HAC, and
eventually found that the things
that kept him in shape the best
were swimming, free weights,
and kettlebells. Now, as a HAC
member, Jason continues his
routine to keep him in peak
physical condition for his job.
A State Trooper for two years,
Jason knows the importance
of staying healthy in order to
perform his best on a daily basis.
And getting into great shape
wasn’t all Jason got at HAC!
He also met his girlfriend of
two years who works in our
Childcare, Meaghan Riley! With
their passion for children, fitness,
and the community, Meaghan
and Jason are a match made in
heaven!
HAC’s Hometown Hero
in the Month of May is
Trooper Jason Aviola
HAC is proud to support
our local heroes, and
thankful that they choose
us to stay healthy! Our May
Hometown Hero is Trooper
Jason Aviola.
How Jason Stays
Fit at HAC
13
15. HERO
Accountant by day, HAC
employee by night, and fitness
fanatic in between, Meaghan
Riley loves working and working
out at Hockessin Athletic Club!
She’s been a part of the HAC
team since we opened in 2007,
and enjoys our TRX, Cycling,
and Kettlebell classes, as well
as swimming and using the free
weights.
How Meaghan
Stays Fit at HAC
HAC IS CELEBRATING
HOMETOWN HEROES
ON MAY 20, 2014!
Featuring appearances from the Army National
Guard, State Police SWAT Team, Hockessin Fire Company,
the New Castle County Police, and More!
LOCAL HOMETOWN HEROES ARE WELCOME
TO VISIT FOR FREE ON MAY 20, 2014
Police • EMTs • Paramedics • Firemen • Medical Personnel
Military: Active Duty and Veterans
CONTACT 302-766-7819 FOR MORE INFORMATION!
16. By Lisa Luck
W
e all know that
in the event of
an emergency
you contact
911. Hopefully most people
don’t have to make that
call because it’s one of the
hardest calls to make.
But what if it was too hard?
What if you called but
couldn’t speak because
something was happening
that you couldn’t convey
through the phone? “My
wife had called 911 but
was unable to speak. First
responders came within 10
minutes, walked around
the house and saw no
indication of a disruption or
other reason to be alarmed,
then left following standard
protocol,” Gene Mirolli said.
What the police didn’t
know was that his wife was
inside that house while they
walked around, and had
dialed the phone because
she was having a heart
attack. She had passed out
before she ever got to speak
to anyone and with no one
knowing she needed help, she
died.
With this family’s help this
national program was
adopted by the New Castle
County Department of Public
Safety 911 Call Center about
a year ago.
Mr. Mirolli goes on to say,
“With Smart911 now in
place, homeowners can
fill out a profile listing all
aspects of their household
i.e., members, medical
issues, pets, who to call, key
locations, etc. They can also
preauthorize entry into their
home should a 911 call be
placed and no words spoken.
Smart911 is now in 911 call
centers in over 30 states. A
state senator, Cathy Cloutier,
has bought into the system
and had a resolution passed
to promote Smart 911
throughout the state. A state
bill promoting this program
will be up for consideration in
this legislature session.”
Smart911 is a free service
that allows people across
the U.S. to create a Safety
Profile for their household
that includes any information
they want 911 to have in
the event of an emergency.
Then when someone dials
911 from any number listed
on their Safety Profile, their
information is immediately
displayed to the 911 call
taker. The call taker can then
provide any information to
the first responders in the
event that the dialer cannot
communicate. Providing 911
with all the details of the
household really helps when
time is of the essences.
Smart911 is easy to sign
up with and it's free, so why
not do it? It could be the
difference between life and
death for you and your
family.
You can sign up by going to
www.smart911.com and from
there you can start creating
your own Safety Profile.
Whether you’re in your house
dialing from the landline
or in a car accident calling
from your cell, they'll know
who you are. The signing
up process takes 5 minutes,
but every minute counts in an
emergency. Sign up today and
keep your whole family safe.
No one plans to call 9-1-1, but now you can plan ahead.
CREATE YOUR SAFETY PROFILE
Smart911.com™
Smart911 is a free national service brought to you by the
New Castle County Department of Public Safety
Private and Secure.
15
17. summer activities of swimming
and outdoor play, HAC
Summer Camps incorporate
enriching or sports-based
themes, education electives,
philanthropy, and healthy
competition.
For children ages 3-5, the
standard weeks of summer
camp begin June 9th and end
August 22nd, with specialty
add-on camps before and
after to make up for local
Preschool start and end dates.
These camps include well-
planned enrichment themes
such as learning about Dr.
Seuss during the Cut Loose
with Dr. Seuss camp (June
23rd-June 27th), America the
Beautiful camp (June 30th-
July 3rd), Space is the Place
camp (July 21st-July 27th),
and many more!
For children ages 6-12, the
standard weeks of summer
camp are the same, but
the older children can
choose between similar
age-appropriate exploration
themes and sports themed
camps. Some themes
include Time Travels (June
16th-June 20th), Inventors
Workshop (July 14th-18th),
and Pack Your Passport
(July 28th-August 1st).Your
sports fanatics can choose
from multi-sport themes,
flag football, soccer, and
basketball. Additionally,
children ages 6-8 can elect to
participate in Spanish classes
or yoga classes during the
camp day for educational and
mental enrichment.
Your child will also learn
about doing their part in the
community to help those who
are different from themselves.
Each year, HAC Summer
Camp supports Special
Olympics Delaware through
fundraising efforts over the
summer. Last year, in 2013,
HAC Summer camp raised
over $10,000 for the cause.
Children not only helped
in the preparations and
fundraising event, but they
also interacted with children
from Special Olympics
Delaware.
Finally, HAC Summer Camp
also hosts the HAC Olympics
each year. During the week
long event, HAC campers
prepare for a variety of
challenges, including a
race across the outdoor
pool in boats that they craft
out of household materials
- cardboard, trash bags,
duct-tape, etc. Children use
brains and brawn throughout
the week and the day of the
Olympic event to compete
with their peers.
If you’re looking for a more
specialized style of summer
camp, HAC also offers a
variety of specialty camps
through their dance, martial
arts, tumbling, and yoga
programs. These camps run
on varying weeks and serve
children ages 3-13.
Registration is now available
online, at www.hachealthclub.
com and full-time summer
camps (7:30-5:30 pm)
begin at $274/week. Flexible
options are available. For
more information, please
contact kidsprograms@
hachealthclub.com or 302-
239-6688.
Pictured above: HAC Camp Staff and Hockessin Athletic Club Owner
present the check for $10,000 to Special Olympics Delaware.
Pictured above: HAC Campers race across the HAC outdoor pool in
their hand crafted boat!
H
ockessin Athletic Club
camps are more than
just a place to send
your child while you’re at work
or for a bit of structure during
the long summer weeks while
school is out.
HAC Summer Camps are run
by a team of dedicated and
experienced staff, including
Youth Programs Director,
Marie Cantrell, who has
over 30 years experience in
childhood development.
HAC camps are dedicated to
providing a safe and healthy
environment packed with
instructional sports programs
and exploration of the world
around us. Campers will enjoy
swimming in HAC's state-
of-the-art swimming pools,
beautiful facilities, themed
crafts, and awesome special
events.
Experienced and enthusiastic
staff will help campers acquire
new skills, increase self-
esteem, and create friendships
that will last a lifetime.
In addition to the usual
Hockessin Athletic Club Summer Camps
are the Place to Be in 2014!
16
18. Newark, Brandywine, New Castle,
Hockessin, Dover, Smyrna,
Jennersville, PA
302.731.2888
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15
19. bone density. Exercise can
be walking outside, playing
a sport, biking, etc. Move
as much as possible as many
days as possible. We were
made to move and our society
barely does anymore with
all its conveniences. These
conveniences are stealing our
quality of life and killing us off
early. Move, move, and move
some more!
Next, reduce your stress
levels where possible.
Some things are unavoidable
such as the big life changing
events like marriage, births,
moving, illness and death
of a loved one. However,
there are things that are in
our control and need to be
addressed. So many people
take on more than they can
handle. Saying “yes” to every
social engagement, involving
our children in too many
activities, staying in unhealthy
relationships, etc. all add to
the problem. If stress is an
area of your life that needs
tweaking, evaluate what can
be changed and then change
it! Studies show stress to be
detrimental to our health in
several different ways. The list
is too long to mention. Do
things you enjoy and relax!
Get a massage, practice
yoga, spend time with positive
friends, watch comedies and
laugh. Whatever it is that
helps you decompress and
unwind. Read, watch and
listen to positive messages.
Even speak out positive words
to others and yourself. The
power of the spoken word is
amazing! Choose your words
wisely.
Lastly, drink plenty of
water. Most people know
this and yet, grab everything
else except water. Water
is beneficial for efficient
metabolism, mental
clarity, weight loss, flushing
toxins out of the body
and aids in digestion. The
recommendation is generally
eight, twelve ounce glasses
a day. It can be more if you
exercise and sweat. You can
get your personal water intake
requirements online if you are
interested.
I hope you found this article
informative and inspiring to
make some new choices for
yourself. I challenge you to do
(not try) these five suggestions
for six weeks and see how
you feel. Don’t accept your
circumstances as they exist. If
you aren’t completely happy
with something in your life,
change it. The only way you
can do this is by making new
choices that will take you in
the desired direction. Make
new and better choices.
Choose proactive and
informed choices. If you
need inspiration or guidance
to accomplish your goals,
contact a trainer here at
HAC. Invest in yourself! You
L
ife, in general, is the sum
of our choices. Good
choices, bad choices,
right choices, and wrong
choices. Choices can lead
us toward our goals or further
away from them. Every choice
we make has a consequence
that will affect our lives and
shape our destinies. I want
to share five choices we
can make that will lead to a
healthier lifestyle. A lifestyle
that will lead to a healthier,
more energetic you!
One of the most important
choices we can make is
deciding to eat a healthy
diet.
I have found that people
care more about what they
put in their cars than they
do their own bodies. If your
goal is to lose weight then
caloric intake and portion
size can be issues. However,
if you follow these basic
philosophies, nine times out
of ten you won’t have to do
either of those things. Very
simply, eat as close to nature
as possible. Limit man-made
and processed food. I love the
quote “If it is a plant, eat it. If
it is made in a plant, don’t!”
Hard to follow completely,
but the point is clearly made.
Eat lots of veggies, fruits,
legumes, nuts and seeds
(in that order). Choose raw
over cooked, fresh over
frozen, and as little canned
as possible. Purchase organic
products over pesticide-
laden ones. Eat fresh caught
seafood over farm-raised.
Consume organic-fed, free-
range, grass-fed meats, with
no steroids and antibiotics.
Limit your sugar to natural fruit
sugars and stay away from
artificial sweeteners.
Live by the 80/20 rule.
80% of the time, eat this way
and 20% of the time you can
let loose and indulge in some
of the less-healthy favorites.
If you have any doubts or
questions about any of this
advice, do your own research.
Educate yourself about food.
Ignorance is not bliss! I saw
a great quote "Don’t dig your
grave with your own fork and
knife." There is a correlation
between health and a persons’
diet. Yes…it is more expensive
to eat this way. I believe it is
better to invest into your health
on the preventative end than
to be forced to spend money
in prescriptions, doctors’
appointments, surgery and
physical therapy to restore it.
Another very important
necessity for optimum
health is adequate sleep.
The duration needed for each
person can vary. However, in
general 6-8 hours is required
to wake feeling refreshed and
energized. Whatever that time
is for you….do it! Tape your
late night programs and watch
them during the day, if you
must! What’s more important,
your energy levels, immune-
system, and health or watching
television? In the end you
will reap the harvest of your
choice.
Thirdly, exercise every day.
It doesn’t always have to be
formal exercise in the gym.
Although, resistance training
carries lots of benefits such as
increased muscle mass and
By: Kristi Smith-Willis, HAC Personal Trainer
18
20. member spotlight:
I
had always been a thin person. I
never really had to work hard at the
gym to stay in shape, or maintain my
size six figure.
However, after I had gained 75 pounds
each with two pregnancies, and some
additional weight after my second child,
I was no longer that thin person. I had
avoided being photographed, stepping
on a scale, and even spending time in
front of the mirror since my second son
was born in October of 2011.
I was faced with the reality of my
weight gain when I was placed on a
medication that was distributed by the
person’s weight.
"I could not ignore that
I was 215 pounds."
My size 16 clothes were tight, and
I could no longer carry a basket of
laundry up the stairs without becoming
short of breath and fatigued. Playing
with my five year old, and two year old
sons became a chore. As a registered
nurse in the emergency department,
I struggled making it through my twelve-
hour shifts without back and knee pain.
My family and I joined The Hockessin
Athletic Club in May 2012.
I was overweight, unhealthy, and out
of shape. Since I never worried about
my food habits or workout routines
in the past, I was completely new to
losing weight. That first year, I would
go to the gym “when I could find time.”
I would do the same workout routine
from before my weight gain, and was
beyond frustrated when I was not losing
weight. I did not realize at the time
that there is a huge difference
between losing weight and
maintaining weight. I tried a
few of the large group fitness classes,
but became discouraged when my
endurance could not keep up, or
just not knowing how to keep correct
form. Plus, it is intimidating to walk
into a large room with very fit people.
So I would return to my comfort zone
of walking on the treadmill and doing
some work on the circuit machines.
Feeling out of control, and basically
giving up on being me again, in late
July of 2013 a trainer approached
me while I was on the treadmill. I had
not worked with a personal trainer
because financially it was out of
reach.
"She asked if I wanted to
try a class called FIT."
She explained how it was a small
group, high intensity class, and the
first one was free. I heard small,
and free, and said "why not!" I was
completely out of my element.
Being clueless as to the majority of
the exercises in the class, I began to
feel intimidated and ready to run out
of the class. However, small group
fitness allows for each exercise to be
demonstrated, and assistance was
provided when needed, just like a
personal training session. I loved
how I was learning different types of
exercises, and could incorporate them
into my own workouts outside of class.
The class went for forty- five minutes,
and I struggled the whole way!
"That class, and the trainer,
Dina Moore, changed my life."
I was able to pull through what
seemed to be the longest forty- five
minutes of my life with the support
and encouragement from Dina, and
the amazing group of people in the
class.
When I got home that night, I made
a promise to myself to go back the
following week. The extra push came
with Dina texting me every week to
return. I loved how she gave me the
confidence to believe in myself.
"I lost that confidence, and with
FIT it was slowly coming back."
I wanted to focus on my endurance
and strength. I did not want to become
obsessed with my number on the scale.
I thought to myself, if I am sweating
and making progress every week, the
weight would come off. When I started
Dina’s class I could barely swing
an 8-kilogram kettle bell for thirty
seconds. Today I am able to swing
a 24-kilogram kettle bell for a minute!
The thought of stepping up onto
a twenty- four inch box jump was
daunting, but now I enjoy the
Karen Rosenberger
19
21. member spotlight:
good form.
"I now go the gym five days a
week mixing cardio and group
fitness classes."
I look forward to seeing the different
personal trainers that have encouraged,
inspired, and supported me to be
healthy! I anticipate the exchange of a
fist pound, “you got this girl,” and the
feeling of accomplishment drenched in
sweat leaving a class by Dina Moore.
It truly is amazing to fit into clothes I
have not seen in over six years, but the
most exciting is the shape and strength
my body is in today. I have been very
lucky to meet so many wonderful
people during my journey. I do not
worry about the number on the scale
anymore, because to me, what is most
important is being healthy and fit.
challenge and success of jumping onto
a forty- two inch box jump. Bending
down to pick up a barbell was a
struggle, let alone lifting the thing.
Today I can clean and press eighty
pounds! As time passed and I became
stronger and had more endurance,
Dina began to guide me towards
different group fitness classes. I then
fell in love with the kettlebell classes.
Being taught by all personal trainers,
it was easy to ask questions, and keep
M
y biggest tip for finding the
right trainer – pick the trainer
who is willing to give you tips
on the fitness floor long before you
ever consider hiring a personal trainer.
That’s how I met Damon. I’ve been
a HAC member for a few years and
while I was not totally out of shape, I
still wasn’t at a level of fitness where I
really could be.
"Sometimes it’s hard to get
there on your own."
The only thing I was missing was the
extra push to make the commitment
to a personal trainer. Enter my new
fiancé. There is nothing like an
engagement and wanting to look
completely amazing in a wedding
dress to drive a woman to push herself.
"I had one very specific goal as I
started this adventure."
I wanted to do one pull-up by the day
of my wedding. Pull-ups are difficult
and are a great test of a person’s phys-
ical fitness. It was obvious from day
one that Damon was going to push
me and looking back he had more
confidence in my abilities than I did. I
felt like the most unfit skinny woman.
But his unwavering confidence and
motivation drove me. I didn’t want to
let him down. Over the next 4 months,
we worked through imbalances that
I had developed over the years, he
taught me the correct form to use
when lifting weights, how to focus,
pushed my cardiovascular system
to its limits and consistently felt the
need to make me laugh during core
exercises. And I’ve loved every
minute of it!
"Remember that goal
of 1 pull-up?"
I’m at 6 and we still have 8 months of
work to go! Never would I ever have
thought this would be possible. I’ve
realized it’s not that I didn’t have the
ability to do 6 pull-ups or add the 45lb
plates to the squat bar, I was too afraid
to try. And while I might not be able
to complete a full set with the heavier
weight now, working with Damon, I
know he isn’t going to allow me to get
hurt and so I have the confidence to
continue to try. He has given me the
skills to continue to strive for greatness
and the comfort to know I am safe in
the process. Four months ago I made
an investment in my health and fitness.
That day, Damon also made an
investment in me.
"I’ve gained physical strength
and can now see the muscle
tone that is so desired."
I’ve also gained mental and emotional
strength. And a new friend for life! A
big thank you to Damon for the first
four months of a lot of work, a lot of
laughs and a lot of
accomplishments!
Erin Gallagher (right) with Personal
Trainer Damon Marable (left).
20
22. member spotlight:
What a shock, I might
actually be a Jock!
T
he designation has never applied
to me. I was born prematurely
and have suffered from Cerebral
Palsy since birth.
Although I am blessed with a positive
attitude and more than a little
perseverance, I was certain a gym
was not the place I belonged. I was
convinced I couldn’t participate in
group training classes either. After
all, you must be physically fit to
venture there.
I could do classes in the water, but
getting to the pool in the winter, well,
it was too cold, there were too many
chemicals, too cloudy, too wet...
Summertime was definitely too hot,
too sunny….you get the idea.
"The older I got, the more
weight crept up."
It was too much for my poor delicate
legs to carry around. The more I sat,
the worse I felt. My friend Kathy told
me about HAC and she suggested I
take advantage of free guest days.
I saw how nice it was and how many
different ways to exercise they offer.
"Still, it was a gym and I’m not
comfortable in the gym."
At the insistence of Kathy, I joined
and headed to the pool for some
water classes. The lovely hot tub and
the steam room felt great for my tight
muscles. I was feeling better about this
already!
Then I met Andrea, my personal
trainer. She wasn’t at all fazed
that I was not a jock. She showed me
how to use the equipment and she
tailored exercises to my level of ability.
I was starting to feel stronger.
Next, I happened to notice some
Yellow Stars on the schedule of
classes. These stars meant the classes
were newbie-friendly and a trainer
would offer extra help if needed. Well,
that sounded a lot like me! I went
to the Barre class with Andrea by my
side and she brought in a chair so I
could sit for some of the exercises and
said to simply work to the best of my
ability. I kept on going!
"I have met the nicest
instructors and classmates."
They make room for my chair and
help get my equipment before class.
They make sure everything is clean,
they’d smile as I attempt the moves
and make me feel welcome. They
were even worried when I didn’t
arrive. I had the thought that maybe
this isn’t so bad after all.
Could I actually try a Spinning
Class? There was a Yellow Star on
the schedule so off I went! Everyone
made me feel very welcome. They
even help me on and off the bike.
I realized I could do this spinning
thing too. The express class is perfect,
a half-hour of intense cardio. Yay!
Did I mention that I am one of the
Sassy Seven? I got involved with
SGPT in the water with Mandy.
During the hour class we did all
kinds of fun things and I got tons of
exercise. I have six new sassy friends
who make me smile. I enjoy their
company and being on their team.
I was never on a team before. This
gym thing isn’t so bad after all.
"Along my new journey,
I have managed to lose
15 pounds and counting!"
I have lowered my BMI and made lots
of new friends. I enjoy everything about
HAC. All the people are so friendly
and helpful in every way. It’s also nice
to have a cup of coffee in the cafe with
my friend Kathy who encouraged me
to join. I’m thinking that might have
been the best idea she could have had
for me.
Well, I see another one of those Yellow
Stars. This time it’s for the Senior TRX
class. It says a half-hour of core and
balance work. Surely that’s right up
my alley as I have turned into a jock,
you know. I’ve got to run...
Susan Lynch (right) with Personal Trainer
Andrea Bradley (left).
21
23. member spotlight:
I
started “Body for Life” the first week in November, 2013, because I had
stopped going to the gym and had began to eat less than healthy meals. I
picked this program because you could eat regular foods/meals (six times
per day) and you were not required to “track” your food intake. It also added
a weekly exercise program to help with your weight loss.
I opted for picking up a personal trainer (Britta Hausman) because she was in
charge of the program and I had little knowledge of which muscles to work,
what order, how often, or why.
"She provided the knowledge and encouragement for me
to lose over 20 pounds through the 12 week course."
I learned how to eat healthier, how to exercise, and how to continue when
you have a bad food/exercise day. I owe most of the credit for my success to
Britta for keeping me on track, encouraging me when I slipped, and praising
me when I did well. I have incorporated exercise into my daily routine and
have changed my food plan to include many of the recipes from the Body for
Life plan.
Jeff Kennard (right) with Personal
Trainer Britta Hausman (left).
Ivy League.
Any League.
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By pursuing their own individual paths of excellence, Sanford
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For more information about Sanford’s college
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24. Lululemon
Forme Jacket
Perfect for
exercising,
doesn’t ride
up when
running and
stays in place
Lululemon Run
Inspire pant
Great for running
because there
is no friction
and slicks off
the sweat so that
you stay cool
and comfortable
as you run
Under Armor
Men’s UA
Tech shorts
Under Armor
Charged
Cotton short
sleeve t-shirt
What to get Moms, Dads,
or Grads at HAC
Mother's Day and Father's Day
are upon us, and so are those
much anticipated gifts!
Check Out Our
APRIL
from
the
23
25.
26.
27. By Nicolette Rovet
Summer is almost here! This tells us
there will be longer, more at ease
days - the perfect time to get outside
and recognize bicycling. Biking is what
gives you the opportunity to preserve
your health, the environment, time,
and money, or to simply enjoy your
community’s outdoors. National Bike
Month is the time to celebrate and give
appreciation to bicycling as a simple
solution for transportation challenges,
economic development, and health
issues.
Throughout May there are many events
to follow National Bike Month. Some of
these include: National Bike to School
Day, CycloFemme, National Bike to
Work Week, and National Bike to Work
Day. There is also the National Bike
Challenge, a nationwide event that takes
place between May 1st and September
30th, where in 2013 more than 30,000
riders logged almost 19 million miles.
This year, following the breath taking
results from last, the national goal is
aiming for 50,000 riders to pedal more
than 30 million miles. This challenge is a
great way to get connected with others,
explore your environment, and roam
your community all while improving your
health!
Looking to set an achievable personal
goal? At the end of September, National
Bike Challenge is coming to its final
days, and MS Bike to the Bay is held
for one last celebratory ride. This one
or two day cycling adventure will take
you through a scenic Delaware beaches
ride, ranging from 17-175 miles. Enjoy
the fantastic finish that awaits you with
food, music, and camaraderie among
friends and family to celebrate your
accomplishment. What is a better way to
put those last miles on for your personal
goal of the National Bike Challenge?
This challenge will not only push you
through a personal accomplishment,
improve your health, and open you to an
unforgettable journey but you will also be
helping others.
Bike to the Bay is a part of Bike MS
whose mission is to mobilize people
and resources to drive research for a
cure and to address the challenges of
those affected by Multiple Sclerosis. The
purpose of these rides is to raise money
for MS research and other services
supported by the National MS Society.
What could be better than having a life
time experience with loved ones while
changing the lives of others?
Cycle Through
National Bike Month
by Committing to
Cycle Through
National Bike Month
by Committing to
Bike to the Bay 2014 is
Saturday, September 20th
GET A JERSEY!
All registered team members receive
a high quality HAC PACK Team cycling
jersey, when they register and raise a
minimum of $150 by July 15.
ENJOY HAC PACK HOSPITALITY!
We provide food, beverages, massage and
fun at the end of the ride!
Contact Team Captain, Joe Lazorick, at JLazorick@MontchaninDevelopment.com
www.biketothebay.org
28. Directions:
ADD the oil, onion, and garlic into a medium pot and stir to
combine. Season with salt and pepper. Saute over medium
heat for about 5 minutes, until the onion is translucent.
Thick & Chunky Tomato Sauce from Scratch
Don’t let the long ingredient list put you off; the entire recipe
took me about 30 minutes or so. Feel free to adapt this salad
depending on what you have in your kitchen.
Inspired by : The Naked Sprout’s Taco Salad
FOR THE SAUCE (MAKES 1 + 1/4 CUPS):
1 tablespoon extra-virgin olive oil
1/2 large sweet onion or 1 small yellow onion,
diced (about 1 cup)
2 large garlic cloves, minced
3 large tomatoes, seeded and diced
(about 3 cups diced)
1/4 cup fresh basil leaves, minced
1/4 cup oil-packed sun-dried tomatoes (about 6)
1/2 teaspoon dried oregano
1/4-1/2 teaspoon fine grain sea salt, to taste
Freshly ground black pepper, to taste
red pepper flakes, to taste (optional)
FOR THE NOODLES:
1 medium zucchini, spiralized or julienned or
1 serving cooked pasta or 1/2 cooked spaghetti squash.
(HAC recommends giving French Women Pasta a try!)
STIR in the diced tomatoes and increase heat to high-medium
to bring to a low boil. When the mixture boils, reduce the heat
to medium and simmer for about 15 minutes, uncovered, until
most of the water cooks off. Watch closely, reducing heat if
necessary and stirring often.
ADD sun-dried tomatoes into a food processor along with a
ladle's worth of the tomato sauce. Process until mostly smooth.
STIR this mixture back into the tomato sauce in the pot. Stir
in the minced basil, oregano, salt, and pepper, and optional
red pepper flakes to taste. Continue cooking until thickened to
your liking and then remove from heat.
SERVE sauce over a bed of pasta noodles, zucchini noodles,
or spaghetti squash noodles.
Source: http://ohsheglows.com/2013/09/06/thick-chunky-tomato-
sauce-from-scratch/
GET YOUR FEET WET WITH THESE GREAT VEGAN RECIPES FROM OH SHE GLOWS!
Layered Raw Taco Salad for Two
Ingredients:
WALNUT TACO MEAT: (yield: scant 1/2 cup)
(adapted from my taco meat recipes)
1/2 cup walnuts, soaked for 2-8 hours
1 & 1/2 tsp chili powder
1/2 tsp cumin powder
fine grain sea salt, to taste
cayenne pepper, to taste (optional)
CASHEW OR MACADAMIA CREAM: (yield: 1 heaping cup)
1 cup macadamia (or cashew) nuts,
soaked in water for 2-8 hours
11-12 tbsp water (use as needed to achieve
desired consistency)
Ingredients:
27
29. Directions:
ADD 6-7 large strawberries into a processor along with 1/4
cup nut cream and 1 tbsp pure maple syrup. Remove strawberry
cream and store in the fridge in a sealed container for up to a
few days.
Optional:
MAKE a Banana Soft Serve with the strawberry cream. Add 2
tbsp of the strawberry cream into the processor with a frozen and
chopped banana and 1/2 tbsp almond butter.
MAKES an Instant “Strawberries ‘n Cream” banana soft serve.
SERVE with chopped strawberries in a mini parfait glass for a cold
& creamy summer dessert.
Source: http://ohsheglows.com/2012/06/12/layered-raw-taco-
salad-for-two/
Directions:
TACO MEAT: In a food processor (or by hand), pulse (or
chop) the ingredients until combined. Make sure to leave the
walnuts chunky. Remove and set aside.
CREAM SAUCE: Drain and rinse the soaked nuts. Add them
into a processor and process. Stream in about 1/2 cup water
and a couple tbsp of lemon juice. Add more water as needed
to achieve your desired consistency. The nut sauce should be
super smooth and not grainy. Add salt to taste.
GUACAMOLE: In a medium-sized bowl, mash the avocado
flesh with a fork, leaving some chunks. Stir in the chopped
tomato, red onion, lime juice, and seasonings to taste.
TO ASSEMBLE: (per bowl) Add a hefty base of greens in
a large bowl followed by a heaping 1/4 cup scoop of
guacamole in the middle. Spoon on 2 tbsp of salsa over the
greens followed by half of the taco meat. Add a couple tbsp
of cream into a plastic baggie, snip off end, and pipe over
top the taco meat. Garnish with a chopped green onion and
leftover chopped tomato and red onion. Place a few crackers
into the salad before serving. If you find yourself with leftover
lemon and lime juice like I did, place juice into a glass, fill
with water, add liquid sweetener to taste, and serve over ice.
The nut cream recipe makes a cup’s worth, so you might be
wondering what to do with the leftovers. You can actually use
nut cream as a sub for thick dairy cream in so many
recipes. Think pasta sauces, cream-based soups, mashed
potatoes, a spread on sandwiches or wraps, etc. Or use the
left over cream as a base for a sweet strawberry desert.
Pappardelle’s - The Fine Art of Pasta
Homemade Gourmet PastaOoh La La! It Tastes So Good.
Check out our website and FaceBook for
upcoming events, farmers market sites, recipes, specials
See us at HAC Member Appreciation Days
www.frenchwomenpasta.com | frenchwomenpasta@gmail.com
French Women Love
PastaPappardelle’s - The Fine Art of Pasta
2-3 tbsp fresh lemon juice, to taste
fine grain sea salt, to taste (I used just over 1/4 tsp)
3-MINUTE GUACAMOLE: (yield: 3/4 cup)
1 large ripe avocado
1/4 cup chopped red onion
1/2 small tomato, chopped
1/2 tsp ground cumin
1 tbsp +1 tsp fresh lime juice
1/4 tsp fine grain sea salt, or to taste
OTHER SALAD INGREDIENTS:
greens of choice
salsa
green onion (optional)
crackers
Strawberry Nut Cream
30. Call to schedule your spring projects:
Or visit corrintree.com.
302.753.8733
31. 26
By Lisa Luck
W
hat is the first food item you
think of when you go to the
boardwalk? Is it pizza, fries
or ice cream? Because that’s probably
what everyone else is thinking. Working
out all year is not for naught when you
head down to the Delaware beaches.
I know that when you arrive, you don’t
want to stick to the diet that you have
kept all year to earn the body you have -
you want to live a little and get the food
that everyone is thinking about! Don’t
worry; there are certain places where
you can get all these delicious treats
with a healthier option.
The boardwalk isn’t as dangerous as
it seems! First up on our list is pizza. I
don’t know about you, but I instantly
think about Grottos. Don’t beat yourself
up if you do because Grottos has an
excellent 9” gluten free personal pizza!
The size of this pizza is perfect because
it’s enough to fill you up without over-
eating. The dough is as delicious and
as crispy as the normal dough so you
aren’t missing anything but the calories
and the bloating.
The hardest decision you probably face
when on the boardwalk is whether or
not you should get some of Thrasher’s
French Fries. I mean, they are the best.
I say get them. Their “small” is about
16 ounces and that is way more than
enough for one person. Similar “small”
French fries on the boardwalk are only
about 7 ounces in size and usually run
you about 600 calories. If you're going
to go with fries you have three options:
1. Immediately claim this as your cheat
day and enjoy the guilt ridden salty
spoils.
2. Grab a friend or two and share the
“small.” Or...
3. I love salt and vinegar fries, so when
I get some of Thrasher’s fries I ask to
salt them myself, giving me control over
my sodium intake. Then, I throw a few
glugs of vinegar on the top and eat only
until I come to the dry ones.
Once I’m at that point, I throw away the
rest of the fries. This third way allows me
a little more freedom in my intake.
Finally, there is an indulgence that
I cannot go without when on the
boardwalk, and that is ice cream. A
great place on the Rehoboth boardwalk
for ice cream is The Ice Cream Store.
They have amazing flavors and you
can add all sorts of wacky toppings. My
personal favorite is Oreo ice cream with
cow sprinkles. How much more fun can
you get? This is my splurge and I get this
once every summer as a delicious treat
to myself. But on all the other days when
I want something cold and sweet, they
also offer some pretty amazing water
ice. This is a great substitute calorie-wise
and is still a deliciously satisfying cool
treat.
There are plenty of calorie saving
options out there. You just have to pick
and choose which ones you want to use.
When you go on vacation you don’t have
to let everything go, if you don’t want
to. Enjoy every aspect of the beach, and
remember that healthier options are
everywhere you go.
this
vs
that
BEACH HEALTHIER
Sources: www.grottopizza.com
www.thrashersfrenchfries.com
www.rehobothbeachicecream.com
photo: http://www.huffingtonpost.
com/minitime/7-classic-beach-
boardwalk_b_3641712.html
30
32. 1) How much and what
type of fat is in the oil?
Some fats are better for you than
others. Although you may hear about
the benefits of poly-unsaturated fats, oils
such as canola, corn, sunflower, peanut,
soybean and grapeseed contain more
omega-6 fatty acid than their omega-3
fatty acid levels. This
causes an imbalance
in the body which
leads to
inflammation,
cancer, cardio-
vascular diseases,
autoimmune
disorders and
other problems.
Grapeseed oil
has the highest
amount at about
70% omega-6
fatty acids.
2) How pure is
the oil?
Many oils these days contain
chemically engineered and
genetically modified ingredients.
99% of the time a bottle of vegetable
oil is actually just soybean oil. Currently,
about 94% of soy in our country is
genetically modified. Also, as noted
above, soybean oil is high in omega-6
fatty acids and should be avoided
regardless. What about better oil
options? Organic is the best choice.
But, some oils are generally more pure
than others, such as extra virgin olive oil,
sesame oil, coconut oil and walnut oil,
just to name a few.
3) When using oil for
cooking, what is the
smoke point of the oil?
When an oil is heated past its smoke
point, it generates toxic fumes that are
extremely harmful to your body. When
the smoke point is reached, you'll begin
to see the gaseous vapors from heating,
a marker that the oil is starting to
decompose.
Decomposition involves chemical
damages that negatively affects the
flavor of the food as well as creating
cancer-causing compounds that are
harmful when inhaled and/or consumed.
Keeping these concerns in
mind, this is what has been
found to be the most
beneficial (in moderation)
When it comes to oil, there
are 3 things we need to be
concerned with.
For RAW use
Extra Virgin Olive Oil - It is the least
refined and most nutrient dense. Studies
have shown that consumption of olive
oil may reduce cardiovascular risk
factors, have beneficial effects on blood
pressure, obesity, arthritis and immune
function, as well as play a protective role
on breast, colon, lung, ovarian and skin
cancer development. While extra virgin
olive oil is the most beneficial raw, it has
a low smoke point of between 300-375˚
and is not optimal for cooking.
For FRYING
Rice Bran Oil - With the highest smoke
point of 490˚, rice bran oil is the best
choice for frying. Scientific research
claims all manners of health benefits
from rice bran oil, such as a reduction
in bad cholesterol levels, boosts in
good cholesterol, anti-inflammatory
benefits, reverses in liver damage,
inhibiting cancer growth, and on and
on. Obviously, this doesn't mean we
should eat fried food all the time. But, in
moderation this oil is the best choice for
fried foods. I was happy to know that this
what our very own HAC Café uses for
frying.
For COOKING
(Sautéing, baking, stir-frying)
Ghee (Indian Clarified Butter)
This has one of the highest smoke points
at up to 485˚and is high in nutrients and
CLA, an essential fatty acid. Because
the milk solids have been removed from
ghee, most people with dairy sensitivities
can tolerate it (Those with sensitivities
should always consult their doctor before
trying something new).
T
here has been quite a bit of debate
about which oils to use for cooking,
for frying or raw for salads and
such. So, I decided to do some research
on the matter.
Cooking Oils
Choosing Healthier
By Carla Brien, HAC Concierge &
Group Fitness Instructor
31
33. We’reMobile!
HAC's New
Mobile App!
• View Class Schedules
• Learn More About
Programs & Services
• Special Offers
• View Our Events
• Receive Important
Notifications
• AND MORE!
SCAN TO GET THE APP
Or search
"Hockessin Athletic Club"
in the App or Play Store
Coconut Oil
It has amazing health
benefits. The flavor from the coconut
is extremely mild and in most dishes
the other dominant flavors will mask
the coconut flavor. Coconut oil has
been said to aid in weight loss, support
heart health, boost metabolism, and
benefit skin. Refined coconut oil has a
smoke point from 400-450˚. While I
don't usually recommend refined foods,
unrefined, raw or virgin coconut oil
only has a smoke point of 280-365˚,
so refined is the choice for cooking.
When purchasing, make sure it is not
hydrogenated or treated with hexane. I
purchase organic refined coconut oil.
These two do have the highest level
in saturated fats, but they are still the
most beneficial. Why? It all depends on
what type of fat it is. These saturated
fats are high in nutrients and provide
many health benefits. In fact, data shows
saturated fats can actually help protect
you from heart disease. Saturated
fats do not lead to heart disease, but
inflammation does. As we discussed
above, omega-6 fatty acids cause
inflammation. So, all in moderation,
these two choices are the healthiest to
use for cooking. Also, it doesn't take
much when using them. A little bit goes
a long way.
Let's not forget good ole butter! Grass-
fed or organic butter is always a great
option, raw or for low-temperature
cooking. The smoke point is 325-375˚.
I have been making Rice Krispies®
treats for my girls to bring in to their
class for years now. Well, this year I
splurged and used organic butter. They
tasted amazing! I could not believe the
difference. It was how I remembered
butter tasting when I was a child.
The basic formula to remember is "the
purer the things we put into our body
are, the better they are for us." They
happen to usually taste better, too.
Sources:
Fats: The Good, the Bad and the Ugly
-by Danilo Alfaro
New Professional Chef, 6th Edition
-by The Culinary Institute of America
The Danger of Cooking with Healthy
Oils Past Their Smoke Point
-by Kelly Fitzsimmons
Rice Bran Oil Deep-frying May
Lower Cholesterol -by Mick Vann
The Truth About Grapeseed Oil:
Is it Really Healthy?
-by Butter Believer in Myth Busting.
Omega-6 fatty acids
- University of Maryland Medical Center
34. Check out our Spring Specials
At Novueau, we offer a safe
and effective way to receive
that “healthy tan” without the
damaging effects caused by
the sun and tanning beds.
Fantasy Tan, a customized
sunless tanner, is used to
give that sun kissed glow to
your skin.
You and our professionals
will work together to decide
what shade is best for you
and your skin tone. Another
added bonus to Fantasy
Tan is our professionals can
enhance and define those
muscles you have been
working so hard to perfect.
It is important to note that
even with your customized
fantasy tan, an adequate sun
block is still key to prevent
the harmful risks associated
with sun exposure.
Interested in making an
appointment for a self tan
session or just have
additional questions
regarding skin care or sun
block?
Make a complimentary
appointment with an
Aesthetician at Nouveau
Cosmetic Center located
on the lower level of
Hockessin Athletic Club.
Nouveau Medispa
302-235-4961
Nouveau Medispa at HAC
“Healthy glow”,
“tan and fit…"
We have all heard these
expressions before. The
media has programmed us
to believe we will feel better
with a little color to our skin.
However, as we have learned
throughout the years, a
“healthy glow” isn’t as healthy
for us as we had all hoped.
Sunbathing and tanning beds
pose many risks to our health
and wellness. At Nouveau
Cosmetic Center, located on
the lower level of Hockessin
Athletic Club, we offer a safe
alternative to harmful rays
from both the natural sun and
tanning beds.
You may be asking, "why are
tanning beds so unsafe?" It
has been found that cases of
melanoma (the deadliest form
of skin cancer) are currently
on the rise, and a direct link
has been found with the use
of tanning beds.
Tanning beds work by using
ultraviolet (UV) light bulbs
that emit UV radiation which
leads to tanning of the skin.
This UV light is essentially
the same UV light released
by the sun. In these UV rays,
both UV-B and UV-A rays are
emitted. The easiest way to
think of these rays is UV-A
is for Aging and UV-B is for
Burning. Tanning beds have
become so popular today
because they seem to burn
less and tan more. The
reason for this is because
tanning beds emit more UV-A
rays and less of those UV-B
(burning) rays.
Although it may seem like
less burn and more tan is a
safer alternative to direct sun
light, it has been found that
these UV-A rays penetrate
deeper into the skin and
adversely affect the cells in
the skin leading to skin
cancers and premature
aging.
What do we mean by
premature/ increased aging
of the skin? Wrinkles, leather
or sandpaper like texture to
the skin, uneven skin tone,
freckling, and age spots.
“Healthy glow”, “tan and fit…"
35. mindful, reflective, restorative style.
We will ignite and radiate an inner fire
and vibrant energy as we welcome
greater calmness and clarity. The
Summer Solstice is a doorway into the
second half of the year, energizing the
paths that lead within. Let the solar
energies nourish you!
that will honor and celebrate the sun.
Release and energize. Think and
act. Learn and live. Go forward into
summer with purpose in your mental
and physical journeys. Be renewed
and absorb the light that is the gift of
the Summer Solstice. The light is right
here. Join us in this special class
appropriate for beginners and
beyond that will capture the promise
of the solstice and empower your
mind, body, and soul.
In the spirit of encountering the dark
and light within, we will practice both
a challenging, powerful flow and a
Summer Solstice
he Summer Solstice, the
longest day of the year,
marks the beginning of
the sun's journey southward. You can
connect to this great turning point in
the earth's yearly cycle by taking a
moment to pause and look back at
your own unique journey since the
Winter Solstice.
The Summer Solstice beckons and
invites you to move forward with life
sustaining power and light. Prepare
for the longest day of the year and
awaken your mind and your body
through a sequence of sun salutations
T
For more information about Yoga Membership or to upgrade
your current membership status, please contact Katrina Clayton
at 302-239-6688 x 112 or kclayton@hachealthclub.com.
Hockessin Athletic Club offers a Yoga membership
that includes the total HAC Package as well as unlimited
heated yoga! Our unique yoga selections include Flow,
Align, Evolve, Ignite, and Awake.
By Maria DiCamillo, HAC Yoga Director
36. HAC Members
An initial consultation of your choice & $50 Chirodollar Voucher
Can be used towards products, supplements or massage only!
Non Members
An initial consultation of your choice & $25 Chirodollar Voucher
Can be used towards products, supplements or massage only!
Delaware Chiropractic @ Louviers
105 Louviers Drive, Newark, DE 19711
To:
From:
A $130 VALUE!
Choose your FREE Health Service:
• Pain Consultation
• Posture and Spinal Consultation
• Auto Accident and Trauma Consultation
Gift of Good Health Certificate
Expires: July 5th, 2014
Youth Sports
at hockessin athletic club
The YES Program
HAC SCHOOL OF DANCE
Ages 2.5-Adult
HAC TUMBLING
Ages 18 months-18 years
HAC MARTIAL ARTS
Ages 3-Adult
HAC YOUTH YOGA
Ages 3-13 years
HAC YOUTH SPORTS
Ages 3-15 years
DISCIPLINE
Confidence
RESPECT
Expression
self-esteem
responsibility
Acheivement
persistence
goal setting
Dedication
PERSEVERANCE
Commitment
Character
acraft@hachealthclub.com · 302-239-6688 x 124
Every Sunday from 2:00 pm to 3:30 pm
Cost: $15 per class
No registration needed
Drop in class
Pay at the front desk when you arrive
Classes run same as bundled schedule
For more details contact YES Program Director Angela
Craft at 302.239.6688 or acraft@hachealthclub.com
Every HAC Member ages 3-13 receives one weekly class in Dance,
Martial Arts, or Tumbling AND one weekly class in Youth Yoga or
Youth Sports included in their membership!
37. Pike Creek, DE • Greenville, DE • Christiana, DE • Downtown Wilmington, DE • Glen Mills, PA
Substitutions/Additions not included. No Reproductions.
Not Valid with any other offer. Valid at all locations.
Not redeemable for cash. Expires 5/15/14
OPEN DAILY AT 6:30 AM
www.PureBread.com
Two Sandwiches
for $12
38. By Lisa Luck
If you’ve never been to the
Wilmington Flower Market,
it’s an experience not to be
missed! Since 1921, when
Mrs. A Felix DuPont founded
the Wilmington Flower
Market, it has been a hit
for most Delawareans. Ms.
DuPont started this Flower
Market as a fundraiser to
help improve the lives of
Delaware’s children. It started
out as just a one day festival
that raised about $1,500
each year for the Hockessin
Babies’ Hospital, but this
amazing fundraiser has now
grown to be a full three day
event that happens every year
on Mother’s Day weekend.
The Wilmington Flower
Market has raised over more
than $4 million dollars for
Delaware children.
This would not be possible
without the 6,000 dedicated
volunteers that help set up
this beautiful Marketplace
at Rockford Park. Come
and support this local
fundraiser by participating
in all of the games, carnival
rides, delicious food,
and a multitude of crafts
and wares for sale in the
merchant shops! As you walk
throughout the grounds you
can heal the WDEL stage
providing live music for
all the people who attend.
We hope to see you at the
Wilmington Flower Market
on May 8th- 10th.
wilmingtonflowermarket.org
Another great event is
the Rockwood Park Old
Fashioned Ice Cream
Festival! This event is held
June 28th-29th.
The Ice Cream Festival is
a great place for family
fun, because children of all
ages can enjoy it! There are
vendors, live music, local
restaurants, eco-crafters and
local creameries serving up
the best of this region's ice
cream. Another great service
that they provide is shuttle
buses that will run all day to
the festival and back from
several locations so you
don’t have to worry about
finding a parking space
really close to the event. If
you want to go, be sure to
RSVP on Facebook to stay
up to date with the latest
news that is available. This
is also a B.Y.O.B. event,
meaning BRING YOUR
OWN BLANKET! What
could be better than sitting
on your nice comfy blanket
out on a nice sunny summer
day in the park? Be sure to
pack some sunscreen and
you're ready to go! Visit their
website for more details.
rockwoodicecream.com
Local Spotlight
39. Body FOR Life
CHANGE YOUR BODY.
CHANGE YOUR LIFE.
CHALLENGE
LOSE THE Dues
This 12 week challenge
will not only help you get in
great shape but it will also
motivate you to continue on
the path to success both in
your workout routine and
life! There are 3 different
options for you to choose
from, all of which include
weekly meetings, meal
plans, exercise programs
and more!!!
When you participate in
and complete the Body
for Life Challenge, you
can lose your dues. That’s
right - for each pound you
lose, HAC will take a dollar
off of your dues for 3 full
months once the challenge
is over! Don’t miss out on
this exciting offer! To learn
more, visit an informational
meeting or contact
rling@hachealthclub.com
Are you looking to lose
weight?
Do you lack motivation?
Do you need a structured
exercise and nutrition
program?
Are you competitive?
Sources: www.helpguide.org ;www.webmd.com ;www.eatright.org
T
oget more of what
you pay for when
shopping healthy,
it is important to
first evaluate how you spend
your money on food. Before
making your way to the
grocery store, think about
your meal plan for the week.
Check what you already
have and what it is that you
need. When you make a
list, you will be less likely to
buy extra unnecessary junk
foods, so stick to it!
At the grocery store, try to
find your way around the
perimeter for items on your
list. Doing this you will most
likely fill your cart with
healthy whole foods, rather
than junk food fillers. While
going through these aisles
make sure to compare
prices of different brands
and different sizes of those
foods to see what gives you
a bigger bang for your buck.
Make sure to also look out
for the store or generics
brands because they will
be cheaper than the name
brands and they usually have
the same quality.
food go to waste. Use some
of these leftovers with other
ingredients to create new
meals. Good examples of
these types of meal ideas
are soups, stews, stir-fries, or
casseroles.
It is also always good to
check the newspaper and
online for local sales and
coupons, especially when it
comes to buying the more
expensive foods such as
meat and seafood. When
shopping for meats look for
less expensive cuts and try
to stretch out the meat for
different meals. When you
cook a lot of one product
and have a lot of leftovers
it is important to not let any
and bread in bulk to be
frozen and used as needed.
If it’s in season for a certain
product it is cheaper to buy
them in bags rather than per
piece. Also, meat is usually
sold in larger portions and
packages for lower costs.
Make sure to plan ahead for
meals, split these packages
up accordingly, and freeze
them for later use.
Buying frozen or freezing
foods yourself so they stay
good for longer, usually
saves time and money when
you buy them in bulk. You
can buy many foods such as
meat, fruit, milk, vegetables,
Shop in Season
Get your Moneys Worth
Healthy Choices First
When planning your grocery
list, it is also important to
think of foods that are in
season. The fresh fruits and
vegetables that are in season
are usually easier to find
and a lot less expensive. At
certain times of the year,
buying these foods frozen
may be less expensive and
they will also last you longer.
If you're buying canned,
make sure the label states
“100% fruit juice” for fruits,
and vegetables have “low
sodium” or “no salt added”
labels.
Buy in Bulk
By Nicolette Rovet
40. I
n this new series on different
aspects of using food to Health
Yourself, Victor Katch examines
the conundrum of proteins; their
different kinds, where they come from,
how much you need, and the problem
of eating meat as your major source of
protein. As an alternative, he suggests
a whole-food, plant-based approach
to fulfilling protein needs.
Macro- and Micronutrients
There are five major nutrients.
Macronutrients consist of carbohydrates
(sugars), lipids (from the Greek
lipos, meaning “fat”), and proteins
(from Greek, meaning “of prime
importance”). Macronutrients provide
energy to maintain bodily functions
during rest and physical activity…
Micronutrients consist of vitamins and
minerals, found in the watery medium
of the body, that play highly specific
roles in facilitating energy transfer and
tissue synthesis. Micronutrients contain
no energy.
About Proteins
The typical adult generally ingests about
10-15 percent of their total calories
as protein. During digestion, protein
breaksdown to amino acids for
absorption by the small intestine. Amino
acids not used to synthesize protein or
other compounds (e.g., hormones), or
not used for energy metabolism quickly
convert to fat, and store in different fat
pads around the body (think belly fat,
thigh fat…). That’s right, excess proteins
convert to fat for storage!
Structurally, proteins resemble
carbohydrates and fats because they
contain carbon, oxygen, and hydrogen
atoms. But they also contain about
16 percent nitrogen, along with sulfur
and occasionally phosphorus, cobalt,
and iron. A combination of more than
50 linked amino acids forms a protein.
Approximately 50,000 different
protein-containing compounds exist
in the body. The biochemical functions
and properties of each protein depend
on the sequence of specific amino
acids.
Kinds of protein
The body cannot synthesize eight amino
acids (nine in children and some older
adults), so they must be consumed in
foods that contain them. We call these
essential (or indispensable) amino
acids… With a few exceptions, the
body manufactures the remaining nine
nonessential amino acids. The term
nonessential does not indicate a lack
of importance; rather, they are
synthesized from other compounds
already in the body at a rate that meets
the body’s needs for normal growth
and tissue repair. Animals and plants
both manufacture proteins that contain
essential amino acids.
Plants synthesize amino acids by
incorporating nitrogen from the soil
(along with carbon, oxygen, and
hydrogen from air and water). In
contrast, animals have no broad
capability for amino acid synthesis.
Instead, they consume most of their
protein by eating plants (or other
animals).
Complete proteins (sometimes referred
to as higher-quality proteins) come
from foods that contain all the essential
amino acids in the quantity and correct
ratio the body needs.
An incomplete protein lacks one or
more essential amino acid. A diet of
incomplete protein can eventually lead
to protein malnutrition, whether or not
the food sources consumed contain
an adequate amount of energy or
protein.
How much protein do you need?
It is impossible to recommend precisely
the exact amount of protein any one
individual needs. It can depend on
many factors including body size,
level of physical activity, gender, etc.
Through the years, however, beginning
The Protien
Conundrum BY: VICTOR KATCH
41. in 1943 and updated periodically, the
Food and Nutrition Board of the
National Research Council/National
Academy of Science has generated
nutritional guidelines based on “best”
scientific evidence.
Currently, the Recommended Dietary
Allowance (RDA) for protein, expressed
as a daily average, represents a
liberal yet safe excess to prevent
protein deficiencies in practically all
healthy persons. The RDA represents
a probability statement for adequate
nutrition; as nutrient intake falls below
the RDA, the statistical probability for
“malnourishment” increases for
that person and the probability
progressively increases with lower intake.
The following table above lists the
protein RDAs for adolescents and
adults. On average, 0.029 oz. of
protein per 2.2 lbs body weight (0.8g
per kg) represents the RDA. To put this
in perspective by way of an example,
I weigh 156 lbs (70.7 kg), so my protein
requirement is 4.5 oz. (57 g) protein per
day (0.8 g/kg x 70.7 kg).
Think about this for a moment. To get
my protein requirement I could visit my
local McDonald’s and consume:
•One quarter pounder with bacon and
cheese (37 g; 600 kcal);
•One large order of french fries (6 g;
500 kcal); and
•One (16 fl. oz.) chocolate McCafe
shake (15 g; 700 kcal).
At this single meal with only three items
I’ve already consumed my RDA for
protein and a whopping 1800 kcal, and
I haven’t even counted my breakfast or
what I would eat for dinner. At this rate, I
could overdose on protein, increase my
percent of body fat (remember, excess
protein stores as fat), and consume way
too many calories. WOW!
The problem of eating meat as
your major source for protein
Undeniably, meat is a fine source of
high-quality protein, but relying on
meat as a major source of protein leads
to unintended health consequences that
are now coming to light.
The scientific research literature is
growing (although admittedly
inconsistent) showing a strong causal
link between animal consumption
(primarily red meat) and an increasing
number of health-related problems.
These studies stand up to strong
scientific scrutiny and their increasing
frequency in scientific journals cannot
be dismissed as frivolous.
The scientific weight of accumulated
research suggests substituting servings
of animal-based protein (in particular,
red meat) with plant-based protein to
improve health outcomes. Thus, meat
eaters should consider at the minimum:
•Reducing the amount of animal
products consumed per day.
•Eliminate meat at least one day
per week.
•Make meat a side dish rather than
a main dish.
•Adopt a whole food, plant-based
diet!
A whole-food, plant-based
diet: The vegan approach
True vegetarians, or vegans, consume
nutrients from only two sources—the
plant kingdom and dietary supplements
(although not necessary). Vegans
constitute less than 4 percent of
the U.S. population, yet between
5-7 percent of Americans consider
themselves “almost” vegetarians. For
Recommended Amount Men Women
Adolescent Adult Adolescent Adult
Grams protein per kg body weight 0.9 0.8 0.9 0.8
Grams protein based on average body weight 59 56 50 44
42. This article was shortened for reprint in Enhance Magazine by Hockessin Athletic Club. Please visit
http://michigantoday.umich.edu/the-protein-conundrum/ for the full article.
vegans, nutritional diversity remains
the key to obtain all of the essential
amino acids. For example, a vegan
diet contains all the essential amino
acids if the recommended intake for
protein contains 60 percent of protein
from grain products, 35 percent from
legumes, and 5 percent from green
leafy vegetables.
An increasing number of competitive
and champion athletes consume diets
consisting predominantly of nutrients
from varied plant sources, including
some dairy and meat products with
no degradation in performance. In
consuming sufficient high-quality
protein and increases the intake of
calcium, phosphorus, and vitamin B12
(produced by bacteria in the digestive
tract of animals). Adding an egg to
the diet (ovolactovegetarian) ensures
sufficient high-quality protein intake.
One of the most common myths about
the vegan diet is that after ditching meat
it becomes nearly impossible to get
enough protein. The table below offers
some examples of plant-based options
to get your protein.
contrast to diets that rely heavily on
animal sources for protein, well-
balanced vegan and vegetarian-type
diets provide abundant good carbs
so crucial for good health and not
surprisingly intense, prolonged training.
Such diets contain abundant fiber and
little or no cholesterol. A plant-based
diet also includes more than enough
diverse phytochemicals and antioxidant
vitamins.
A lactovegetarian diet provides milk
and related products such as ice cream,
cheese, and yogurt. The lactovegetarian
approach minimizes the difficulty of
Food Amount Grams Protein
Avocado 1 10
Spinach 1 cup 5
Cooked kale 2 cups 5
Boiled peas 1 cup 9
Broccoli 1 cup 5
Sweet potato 1 cup cooked 5
Soybeans 1 cup 28
Tofu 1 cup 22
Tempeh 1 cup 30
Lentils 1 cup 18
Refried beans 1 cup 15.5
Garbanzo beans (and hummus) 1 cup 14.5
Pinto, kidney, black beans 1 cup 13-15
Peanuts 1 oz 6.5
Cashews 1 oz 4
Sesame seeds 1 oz. 6.5
Tahini 3 tbsp. 8
Walnuts 1/4 cup (2 oz.) 5
Pistachios 1 oz. 5.8
Almonds 2 tbsp. 4
Nut butters (peanut, almond, cashew) 2 tbsp. 8
Non-dairy milk (soy, almond, ancient grain) 1 cup 7-9
Grains: Quinoa (amaranth, bulgar, wheat germ, oat bran) 1 cup 9
Seitan or flavored wheat gluten 1 cup 52
Oatmeal 1 cup 6
Sprouted grain products (buns, tortillas) 1 slice 7-10
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