December 2014 - The Food Issue by Austin Fit Magazine

AustinFitMagazine.com

The Food Issue

December 2014

Recipes

People

Wellness

Workouts

Contents

DECEMBER 2014

FEATURES + COVER STORIES

22 Carrot Soup with a Sweet Twist Camille Styles provides a simple yet savory holiday season sensation

36 Q&A with Blake Mycoskie

STARTING ON PAGE

HEALTHY DINING IN AUSTIN AFM polled local nutrition experts to learn their preferences when eating out. See how many of these restaurants and dishes are on your list.

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Chatting about charities, fitness, and success with the founder of TOMS

64 Trickle Down Health

How a focus on wellness drives Texas grocery H-E-B to success

90 Why Running to Eat Doesn’t Work Coach Carrie explains where those extra training pounds come from

cover, contents photo by Brian Fitzsimmons

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Contents

DECEMBER 2014

DEPARTMENTS + IN EVERY ISSUE

IN EVERY ISSUE 10

From the Publisher

From Our Readers

Contributors

What’s On the Web

Fit Focus

FAQ Mixing content with cocktails at AFM’s November issue release party

FUEL

20 Sustainable Food Center’s Sausage and Bean Soup A hearty yet healthy dish best served on a cold Texas night 24 Bringing Dinner to the Door The pros and cons of using timesaving dinner delivery services 26 Are Dietary Supplements Right for You? What to know to make safe decisions regarding ergogenic aids 28 Kids In the Kitchen Whole Kids Cooking Challenge inspires nutritional creations

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The Pulse

LIVE

32 Racing for Another’s Reward Runners have become a major source of revenue for nonprofits 42 Queen of All Trades Equestrian, orthopedic surgeon, author, motivational speaker— Barbara Bergin does it all

LOOK

70 Fit Finds: Blue Genie Art Bazaar Fun gift ideas from Austin-area artists for your holiday shopping list 72 What’s New in Austin All-natural chocolates, handmade jewelry, and bikedelivered laundry, oh my!

FEEL

80 Switching On and Off How the nervous system reacts to stimuli says a lot about performance 82 A Toast to Drinking Responsibly Timely tips about alcohol before hitting the holiday parties

TRAIN

84 Maintaining Balance as a Triathlete Knowing when to train, when to rest, and when to race takes practice

86 Learn then Lift with Kettlebells Perfecting proper form before adding load pays off later

Healthy Bits

Events Calendar

Rides & Races

Discover!

photography Azfaris Photography

Publisher's Letter

Everything in Moderation

PUBLISHER/CEO Louis M. Earle COO & ASSISTANT PUBLISHER Alex Earle EDITOR IN CHIEF Leah Fisher Nyfeler ART DIRECTOR Weston Carls

ou may have heard this sage advice many times, but it seems that counsel toward moderation continues to be sound in so many ways. My experience has been that over-doing it almost never generates particularly good results. Just think about it. Now, apply this to even the most mundane activities: if you wash your socks too much, they begin to fray. If you get up too quickly, you get dizzy. If you drive too fast, you get a ticket. If you have not been training and then sprint out of the blocks, you pull a muscle. Not great outcomes. While it is not always the case, the argument against over-doing it sure seems to be the norm. What about the alternative approach? If you swing easy and with tempo, you hit the golf ball farther and, generally, it even goes where you want. If you vacuum the bedroom carefully and methodically, you don’t miss the dog hair. If you start a workout by warming up, you finish without injury. Now, that’s a better outcome. While moderation can clearly be beneficial, what happens when the experience is pleasurable? Well, the answer to that is all about benefit. Is the activity helpful or harmful, and to what extent? In some cases, a little of something that is fun but risky may be OK, but balance is everything. And so it is with what we put in our bodies every day. We all need sustenance, something we literally can’t live without. But what we ingest can kill us—sometimes quickly, sometimes slowly—and food is the ultimate twoedged sword. What and how we eat has always been a challenge to manage. In prehistoric times, hunting food left little opportunity to eat moderately or selectively. Cultural norms have at times identified wealth and stature with obesity. The very practice of sitting down to eat is part of the social fabric throughout history. Eating is a big deal, but there’s no free lunch. With all the science and technology today, we struggle more than ever over the simple act of healthy eating. Nor have we been convinced of the enormous need to conquer our appetites. The problems are indeed complex, with most incentives moving us in the wrong direction. With all the inertia favoring the dark side, it is still up to each individual what his or her nutritional path will be, and so there is hope. To help you on your way, we are featuring some of the heroes who are entrenched in the struggle to bring quality food to the table. So check out the November issue cover story, a list of the best, healthiest restaurants in Austin as recommended by AFM’s nutrition contributors. And if you think that big companies aren’t all over healthy lifestyles, spend some time reading the wonderful story about H-E-B; executives Kate Rogers, Jeff Thomas (one of the most enthusiastic, “walk the talk” leaders I have ever had the pleasure to know), and the whole H-E-B team of partners get the importance of working hard every day to make your fuel the best that it can be. Keep Austin Fit,

EDITORIAL ASSISTANT April Cumming COPY EDITOR Alicia Dietrich, Rose M. Tharp DIRECTOR OF MARKETING & COMMUNICATIONS Carrie Crowe SENIOR ADVERTISING CONSULTANT Betty Davis ADVERTISING CONSULTANTS Emily Vaughn, Brittany Summerford ASSOCIATE DIGITAL COORDINATOR Gretchen Goswitz WRITERS Carrie Barrett, April Cumming, Lauren Pape, Stephan Schwarze, Diane Vives, Anne Wilfong GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com SUBMISSIONS editors@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 P 512.407.8383 F 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Lou Earle, Publisher, CEO PLEASE RECYCLE THIS MAGAZINE

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photography by Dennis Burnett

JAMES ALLEN

Mortgage Loan Officer NMLS ID# 572997

512.657.4343

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From Our Readers

How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @breakingyoga, @thefitfork, @sarahbeth36, @tdlfit_atx, @tkofitatx, @lazocfrr, @heatbootcamp, and @kungfunerd made the list. WHAT WE’RE LOOKING FOR Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page.

JOIN US Correction (page 18) The baseball player featured in last month’s Fit Focus photo was incorrectly identified. His name is Jackson Johnson.

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AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 12 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin. Journal and Bloomberg News, based in Chicago and London. Dreibus is an avid runner and triathlete, having completed 13 marathons and two Ironmandistance triathlons along with dozens of shorter-distance endurance events.

Camille Styles Camille Styles' passion for modern, stress-free entertaining has made her a sought-after event designer as well as an expert in lifestyle and design to readers around the globe. As the founder and creative director of camillestyles.com, she shares the creative entertaining ideas that inspire her parties and her life with hundreds of thousands of readers every month. In 2008, Styles stepped out on her own to launch Camille Styles Events, where she planned intimate parties and lavish corporate events for well-heeled and influential clients in Austin and beyond. CamilleStyles.com has grown into a lifestyle and entertaining resource for home hostesses around the globe as well as a springboard for numerous collaborations with national lifestyle media. Styles lives in Austin, Texas, with her husband and daughter. @camillestyles Camillestyles.com Facebook.com/camillestylesmoore

Tony C. Dreibus Tony C. Dreibus is a freelance reporter based in Austin. The Omaha, Neb., native spent the past eight years working as a reporter at The Wall Street

Steve Cuddy, M.P.T., P.R.C. A licensed physical therapist since 1992, Steve Cuddy has successfully treated elite cyclists, triathletes, runners, swimmers, as well as professional baseball and football players and golfers. He has served as the orthotics consultant for the University of Texas men’s and women’s basketball teams and local PGA, cycling, and triathlon professionals. A 1992 graduate of the University of California, San Francisco with a masters in physical therapy, Cuddy trained under some of the most talented therapists and doctors in the country in the acclaimed Kaiser Permanente medical system and the general San Francisco Bay Area. He moved to Austin in 2000, joining the community of competitive cyclists and weekend warriors; he also became the first physical therapist in Texas to be certified by the Postural Restoration Institute (PRI), whose methodology focuses on the body’s patterns of misalignment and movement dysfunction. Since 2004, he has combined PRI concepts with manual therapy techniques that integrate Australian, Norwegian, osteopathic, and deep tissue mobilization approaches in his business, Steve Cuddy Physical Therapy, to treat a wide variety of orthopedic issues. Stevecuddy.com @Steve_CuddyPT

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Deanna Wolfe, M.S., R.D.N., L.D., A.C.E.-H.C.C. Deanna Wolfe is a corporate wellness coach, coordinator, and licensed and registered dietitian. She graduated from the University of Pittsburgh with a masters of science degree in clinical dietetics and nutrition, and is an American Council on Exercise-certified health coach. Wolfe serves as the Director of Strategic Alliances for the Austin Academy of Nutrition and Dietetics. She has lived in Austin for a year and a half; recently, she competed in a National Physique Committee (NPC) bodybuilding competition and became a nationally qualified bikini competitor. In addition, she has run several half and full marathons. Wolfe is passionate about nutrition and wellness and hopes to inspire others to make health a priority rather than an afterthought. Twitter: @DietitianDeanna Instagram: @DietitianDeanna

Leah Fisher Nyfeler Since 2011, Leah Fisher Nyfeler has had the pleasure of occupying a staff position at Austin Fit Magazine. Starting off as an assistant editor, she progressed to managing editor; in 2012, she became the editor in chief at AFM. A native Austinite, University of Texas graduate, and former Longhorn Band member,

Nyfeler has worked as an educator and writer/proofer/editor throughout the last 30 years. In the fitness arena, she has coached numerous runners and triathletes to success at everything from discovering fitness to completing ultra marathons and Ironman triathlons. An avid runner and retired triathlete with hundreds of events logged, Nyfeler took up boxing in 2013. She continues to try new things and enjoy workouts of all sorts. In her free time, she can be found running trails, eating good food, reading anything she can get her hands on, and chasing her husband James around the house. @leahruns100

Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@ austinfitmagazine. com . Response

time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

Are you suffering from toe pain and want to avoid a fusion? When Jack was 45 years old, he had been suffering with severe arthritis pain in both of his big toes for over 10 years. As an avid golfer, Jack became frustrated when his pain prevented him from walking the golf course and being able to fully drive through on his swing. He also found it too difficult to exercise and consequently gained a significant amount of weight. Jack eventually discovered the Arthrosurface HemiCAP® implants which restore one or both sides of the big toe joint depending on the location and amount of damage. Unlike a fusion which eliminates all toe movement, the Toe HemiCAP® systems can relieve the pain in the patient’s joint while still maintaining a natural range of motion. Jack had an outpatient surgery, receiving one HemiCAP in each of his big toes. He reported a significant decrease in pain just 12 days after surgery and was back running only one month post operation. Three years later, Jack is still pain free, golfing regularly and has greatly improved his fitness level, losing over 40lbs!

Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f e l to ns (right) io t A traditiona lu o s ® P ce HemiCA a f r u s o r h t r A

Watch Jack’s story and find a doctor in your area that currently uses Arthrosurface® products. www.arthrosurface.com/jack Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.

On the Web What our readers like /AUSTINFITMAGAZINE

Most Popular Tweets @AUSTINFIT

Tell AFM. Where do you like to eat out? Take a photo the next time you’re about to dive in and tag AFM on Instagram (@austinfit). Your favorite dish might be featured in a future issue. Slideshow. For this month’s cover story, AFM’s expert nutrition writers told where they go (and what food they order) when dining out. Find out more—read what restaurants they raved about and which mouthwatering dishes made each of their “top 5” in this online–exclusive feature.

@AUSTINFIT

Workout Video

This month’s video workout sets the proper foundation for working with kettlebells. Diane Vives goes through exercises that help develop the crucial movement involved in the swing: the hip hinge.

GET CRAFTY Race bibs scattered around the house? Event t-shirts piling up in the corner of the closet? It’s okay. You don’t have to hide it from us. AFM’s been there, and we’re here to help. Prepare to get crafty by making holiday wreaths out of race bibs and no-sew pillows out of t-shirts. Did we hear you say “best ideas ever”? That’s what we thought. 16 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

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Send your active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published. Guidelines are provided in our Fit Focus photo album on Facebook.com/AustinFitMagazine

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Recipe

Beans and Greens By The Happy Kitchen/La Cocina Alegre Cookbook: Fresh, Seasonal Recipes, Sustainable Food Center

Cooking dried beans is a snap To prepare dried beans: Soak beans overnight in four times as much water as beans. Discard soaking water. Place beans in a pot and cover with two inches of water. Cook for one to two hours on medium heat, until soft enough that a bean can be easily squished between the roof of the mouth and tongue. Once cooled, place two-cup portions in freezer bags. Freeze up to six months.

What You Need 1 tablespoon olive oil 1 onion, diced 4 cloves garlic, minced 1 teaspoon red pepper flakes ½ pound chicken or turkey sausage, sliced in rounds 1 ½ cups low-sodium chicken broth

DID YOU KNOW?

4 cups cooked pinto beans (if canned, drained and rinsed)

Dried beans are an excellent source of inexpensive protein and fiber with zero cholesterol.

14 ounces diced tomatoes ½ teaspoon cumin powder 1 bunch collard or turnip greens, stemmed and chopped Cilantro, chopped, to garnish

How to Make It Heat oil in a large skillet. Sauté onion for 3 minutes.

Nutrition

Add garlic and red pepper flakes, and sauté until soft, another 5 minutes.

Servings: 6

Add sausage, and cook until it is lightly browned (about 10 minutes).

Calories: 287

Add broth, beans, tomatoes, cumin, and greens to sausage in pan. Cook at a gentle simmer so that flavors have a chance to meld, making sure greens are still nice and green (about 15 minutes).

Carbohydrates: 9g

Remove from heat and add cilantro.

Fat: 7g

Note: Can be served with cornbread or brown rice.

Fiber: 11g

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Protein: 22g

photography by Brian Fitzsimmons

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Adding Sparkle with a Sweet Soup Carrot, cumin, and ginger combine for cozy holiday comfort

By Camille Styles

ince holiday parties are usually brimming with not-so-goodfor-you menu items, I love offering guests something that’s delicious and completely guilt-free, like this carrot soup with cumin and ginger. It’s a cozy weeknight dinner option during the winter, but I make it party-worthy by serving in decorative shot glasses with a demitasse spoon. The sweetness of the carrots combined with the kick of ginger feels like total winter comfort food. Be sure to make a few extras since your guests probably won't stop at just one!

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1 tablespoon butter 1 tablespoon olive oil 1 cup onion, chopped 2 tablespoons ginger, grated 1 tablespoon garlic, minced

TEXAS

1 tablespoon ground cumin 1 tablespoon honey

ROWING

CENTER

½ pound carrots, chopped 3 cups chicken broth 1 teaspoon salt ½ cup half-and-half Plain yogurt, whisked to loosen Flat-leaf parsley, chopped

How to Make It In a large pot, melt the butter with the olive oil over medium heat. Add the onion and sauté for 4 minutes, until barely translucent.

WINTER SPECIALS

Add the ginger and garlic and cook for 1 minute, stirring constantly. Add the cumin, honey, and carrots and cook for 7 to 8 minutes, until the carrots start to soften. Add the broth and salt and bring to a boil; then, reduce the heat to a simmer.

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Partially cover and cook until the carrots are very tender, about 20 minutes. Working in batches, transfer the soup to a blender and puree (be careful blending hot ingredients). Return to the pot and taste to see if more salt is needed. Stir in the half-and-half. Serve the soup in demitasse cups or small bowls, and garnish with a drizzle of yogurt and a sprinkle of parsley.

This recipe is excerpted from Styles’ new book, Camille Styles Entertaining: Inspired Gatherings & Effortless Style, which provides entertaining tips, ideas for décor, and recipes, all arranged by season and reflecting Austin’s unique style. Since its October release, Styles has been on tour with Entertaining—if you missed November’s tour dates in Austin and San Antonio, head to Dallas this month. You can find details at camillestylesentertaining.com photos provided by Camille Styles Entertaining

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Fuel

A Whole New Meaning for MRE

Healthy meals come right to the door with these time-saving services By Anne Wilfong, R.D., L.D.

have been watching the increase in popularity of meal kit delivery services with some enthusiasm, wondering if they’re worth it. For me, whether something’s “worth it” includes cost, but let’s be honest; sometimes getting food on the table that is balanced (and some days, just getting food on the table, period) makes up a big percentage of the “worth it” equation. I sought out local and national meal kit delivery and prepared meal companies and asked them to provide me with food and kits for sampling.

Area Resources: Spirited Food Company, Veggytopia Two local food companies, Spirited Food Company (here in Austin) and Veggytopia (located in Kyle), generously donated food for my tasting. Both of these companies are slightly different than meal delivery kit services, as the food provided is already prepared and can be picked up at a specific location or delivered for a fee. I was thrilled with both of them. My favorite items from Veggytopia were the Blondies (my kids are still wondering how they were baked with tofu and tasted so good), the Zucchini Noodles, and Green Enchilada Bake. The food, perfectly portioned, was enough for lunch or dinner. Spirited Food’s meals, prepared by Andrew Brooks (executive chef and company owner) and his staff, were divine. I sampled the Slow-Braised Grass-Fed Beef with Rosemary and Mushrooms served with Squash and Shredded Dinosaur Kale. The food tasted like a professionally prepared restaurant meal, only served to me in my home, and, as I didn’t have to touch a pot or pan, the meal was a real treat. I see a variety of uses for prepared meal services; they solve the dilemma of what to bring someone who just had a baby or is sick, and if they are vegetarian or vegan, Veggytopia is perfect. I plan on using Spirited Food when I’m away on my next girls’ weekend, and my sweet spouse will be in charge of feeding the kids. Not that they wouldn’t survive, but it would be nice 24 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

a PeachDish box of four meals costs $12.50 per meal, and vegetarian options are available. HelloFresh provided me with three meal kits. They were of varying difficulty in preparation, though the recipe cards gave detailed steps and pictures. The Honey Ginger Glazed Chicken was delicious and easy to make, and I would prepare it again on my own. HelloFresh’s classic box (for omnivores) starts at $10.75 per person per meal (vegetarian meals to leave them with some delicious, well-roundare also an option), and nutrition information is ed meals. Here’s a thought: If you aren’t a great posted on the recipe card. This was the only cook or are short on time yet want to treat a service that included shipping in the price, and date to a meal at home, try one of the prepared there is no minimum obligation to the service. meal delivery services, add some flowers and a Plated’s meal kit recipes were the simplest nice bottle of wine, and you’re all set. and contained the smallest portions. The recipe for Pan Roasted Chicken Thighs with Bulgur, Subscription Meal Kit Raisins, and Pine Nuts included three chicken Delivery Services: PeachDish, thighs, which made serving two people someHelloFresh, Plated what awkward. The food, though, was very If you aren’t familiar with how these work, meals fresh, and the Seared Salmon with Olives, are chosen from a weekly menu. A kit that Rosemary, and Potatoes recipe was includes the fresh ingredients, in the interesting and easy to prepare. appropriate amounts, is shipped Plated charges $12 per dish directly to your door (check delivand regularly offers dairy-free ery zones on the website) and If you try any of these menu items as well as options you prepare the dish as shown companies mentioned, send us a without added gluten. on the provided recipe card. It’s photo of your food or a comment via social media, such as Twitter, I expect the popularity of simple, straightforward, and a Facebook, Instagram, and meal kit delivery services to trip to the grocery store is comPinterest. #KeepAustinFit increase, and there are some pletely eliminated. PeachDish, good uses for them. They’re HelloFresh, and Plated all provided convenient; even though you’re meal kits for me to sample. I was very still preparing the meal, shopping for skeptical about shipping the meat, chicken, and measuring ingredients is skipped, as they and fish, but all three kits arrived with enough ice are delivered ready to use. They can be great packs to keep the food at a safe temperature. learning tools for inexperienced cooks—the deThe ingredients for PeachDish’s Creamy Chicken tailed recipe cards and pictures help eliminate and Dumplings with Fresh Field Peas and any confusion on how to prepare the meal and Veggies were very fresh, and the recipe yielded almost guarantee good results. And the congenerous portions. My kit also included a survenience just might help with making a healthy prise dessert as well as some fresh plums, which choice on a busy work night. AFM were delicious and a real treat. For subscribers,

Tell AFM!

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Are Dietary Supplements Right for You? Examining ergogenic aids and dietary supplements By Deanna Wolfe, M.S., R.D.N., L.D., A.C.E.-H.C.C.

This article is the first in a series that will evaluate the evidence regarding some of the most popular dietary supplements and ergogenic aids on the market, including branched-chain amino acids (BCAA), caffeine, carnitine, and whey protein. Subsequent articles will address the supplement’s claimed action, the current research for or against the action, side effects, and potential issues with the product.

rgogenic aids and dietary supplements on today’s market claim to enhance athletic performance, endurance, and energy levels while shedding body fat and increasing lean muscle mass. Therefore, it’s not surprising that approximately 50 percent of the general population and as much as 76 percent of athletes have reported taking some form of dietary supplement.While these products may be enticing with their big promises, many are poorly regulated and not as effective as they claim. It’s important to first understand what ergogenic aids are, how supplements and ergogenic aids are regulated, where to find unbiased information, and how to interpret potential side effects and safety concerns. Working one-on-one with a board-certified sports dietitian can help determine what supplements, if any, will work best for an individual’s body. The most important thing to remember is that ergogenic aids are not a solution to all healthrelated problems; they are meant to supplement a lifestyle that involves healthy eating habits, regular exercise, stress management, and adequate sleep patterns.

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What are Ergogenic Aids?

According to the International Society of Sports Nutrition, an ergogenic aid is any training, technique, nutritional practice, or pharmacological agent that can help improve exercise performance capacity or enhance physical strength. While a specially designed article of clothing is considered an ergogenic aid, the most well known form is the dietary supplement.

Who is Watching Out for You?

The Food and Drug Administration (FDA) regulates dietary supplements under a different set of regulations than more conventional foods and drug products. The FDA is responsible for taking action to remove or restrict the sale of a supplement only after it has been on the market and shown to be unsafe. Thus, supplement companies are not required to prove a supplement is safe or works in the manner intended before it is sold. Controlled research is required to tell if an ergogenic aid is safe and effective. Many supplement companies cannot support their claims with substantiated research and will, therefore, use tactics to convince the consumer that the product is right for them. For example: Be wary if a supplement is advertised as being quick, easy, and right for everyone. Also watch out for “secret formulas” and success stories to promote a product’s benefits. Bottom line—there is no magic pill. There are many ways to go about evaluating a supplement’s safety and efficacy. To help determine whether the claims made are

credible, review scientific literature through free databases (PubMed) or member-only databases, such as the Academy of Nutrition and Dietetics’ Evidence Analysis Library and the Natural Medicine Comprehensive Database. The Journal of the International Society of Sports Nutrition is another great resource. Be skeptical of articles funded by the supplement’s manufacturer, and look for those that are labeled as cGMP (Current Good Manufacturing Practice) products. Adherence to the cGMP regulations guarantees the product’s identity, strength, quality and purity by requiring manufacturers to adequately control manufacturing operations. Another important factor is whether or not the proposed benefit of the supplement is worth the cost or the risk, so research any side effects associated with the supplement and compare prices by looking at the number of servings per package (and the serving size). Finally, for recalls and safety alerts, check the FDA’s website (fda.gov) or follow the FDA on Twitter (@FDArecalls). There are ergogenic aids that show promising results in certain studies, and we want to highlight these as well. Learning that supplements are put on shelves with little to no regulation should encourage users to do their own research and investigate the risks and benefits associated with a supplement before purchasing. Reading unbiased information is imperative to making smart decisions about which supplements are worth the cost involved to aid athletic performance, body composition, endurance, and energy—and which are best avoided. AFM

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SPECIAL THANKS GO TO THE WHOLE FOODS MARKET CHEFS WHO WORKED WITH THE STUDENTS

Kids Take Over the Kitchen Whole Foods Market contest promotes healthy cooking from young chefs By Leah Fisher Nyfeler

How can you not win when you combine great kids with wholesome, fun to prepare recipes? The Whole Kids Cooking Challenge—this year, with five winners, thanks to the addition of the new Whole Foods Market location in the Domain—was a joy to judge. The way the challenge works: Kids ages 14 and younger submit recipes to their neighborhood Whole Foods Market, and a winner is selected for each store. All five winners come together for a final cook-off at the downtown location’s cooking school. They, a chef partner from their Whole Foods Market store, and one adult family member have 45 minutes to prepare and plate samples of their dish for the judges to taste. What they win: Whole Kids Foundation provides a 28 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

Mari Soto, prepared foods team leader (Hill Country Galleria, Bee Cave) Fany Robles, prepared foods team member (Domain) Andi Jo Ebel, healthy eating specialist (Arbor Trails, south Austin) Andy Moya, prepared foods sous chef (6th and Lamar, downtown)

rain water collection barrel for the winning Jennifer Vitera, chef’s school, a $100 gift card to Whole healthy eating Foods Market, the Whole Kids Foundation specialist (Gateway, Cooking Challenge trophy, and assorted north Austin) kid-friendly cookbooks. The Whole Kids Foundation is a nonprofit that is funded by Whole Foods Market; its goal is to support schools and inspire families to improve children’s nutrition and wellness. Their programs include providing grants for school gardens, encouraging teachers to model healthier eating, and getting salad bars placed in school cafeterias. These kids are great spokespeople for this mission; their enthusiasm was contagious, and the dishes yummy. Here are their recipes to inspire the small chefs at your home. photos provided by Whole Foods Market

JUDGES Leah Fisher Nyfeler, editor in chief (Austin Fit Magazine) Jess Mitchell, morning news reporter (Time Warner Cable News) Tracy Diggs Lunoff, assistant director of health (AISD) Chef Brandon Scawthorn, celebrity chef (FoodNetwork) Dan Marek, school program educator (Whole Kids Foundation) Kim Herrington, programs and financial director (Whole Kids Foundation)

Hard to tell who was more excited about celebrity judge Chef Brandon Scawthorn (center)—the contestants or the adult judges. Chef Scawthorn, who is from Kyle, Texas, is the host of a web series called Cooking in the Fast Lane on FoodNetwork.com. In addition, he was the winner of the first season of Rachel vs Guy Kids Cook-Off. His winning recipes from the final challenge included Macho Tacos, Fried Rice with Simple Baked Salmon, and French Dip Steak Sandwiches with Horseradish Sauce.

***** Winning Recipe *****

Thai Lime Coconut Chicken and Rice By Sarah Sowell, 7th grade What You Need 1–2 boneless chicken breasts ½ cup jasmine rice 2 tablespoon sweetened coconut ½ teaspoon salt 1/3 cup salted peanuts ½ cup frozen peas ½ cup carrot, peeled and sliced Coconut oil, as needed Whole cilantro leaves

How to Make It Peel and cut veggies. Start the rice as directed on the package; add carrots, lime juice, and salt. When the rice has 5 minutes left to cook, add the remaining veggies. While the rice is cooking, cut chicken into bite-sized pieces. Toast the coconut over mediumlow heat in a pan big enough to cook chicken. When the rice is finished, top with chicken, coconut, and peanuts.

Chef Sowell’s best friend in Dallas is allergic to gluten, and she thought of her while creating this dish—along with memories of her family’s favorite Asian food restaurant in Dallas. 12.2014 • AU STINFITMAGA Z I N E . C O M • 29

Fuel

Pikachu Pizza Balls and Sandshrew Sauce By Bowman Wargo, 3rd grade

***** Kid’s Pick *****

What You Need (Sandshrew Sauce) 1 can tomatoes ½ cup basil 2 tablespoon olive oil ½ teaspoon salt 2 cups kale ½ teaspoon sugar 4 cloves garlic

(Pikachu Pizza Balls) 1 container fresh Whole Foods Market pizza dough Fresh mozzarella, cubed 12 ounces ricotta cheese ¼ cup Parmesan cheese 4 sprigs oregano ½ cup basil

How to Make It Preheat oven to 425 degrees. Prepare a foil-lined cookie sheet, slightly greased. Place dough on a floured cutting board and gently pat into a rectangle about the size of a mini iPad. Using a sharp knife, cut into 12 even squares (approximately 2 inches each). Combine ricotta, Parmesan, oregano, and basil for pizza ball filling. Pick up a pizza dough square and tug edges until it’s about ¼ inch thick. Spoon quarter-size amount of cheese mixture into center of dough and top with mozzarella cube. Fold dough around cheese like a little package and pinch edges to seal; then, roll between hands until a smooth ball. Place each pizza ball on prepared cookie sheets, and brush each with a little melted butter and sprinkle with salt. Warm in the oven for 10–12 minutes.

The judges realized that this dish would be a certain kid pleaser. “When I saw the contest,” said Chef Wargo, “I knew I had to enter for my school.” He was inspired after playing with dough at Home Slice; the dish is named for Pokémon characters.

Heat olive oil in a pan over medium heat. Add kale, and sauté until wilted. Add garlic; cook for 2 minutes, and then add basil and tomatoes. Season with sugar and salt to taste. Simmer for 5 minutes. Carefully spoon sauce into blender (Vitamix works best). Blend until smooth. Stir in left over cheese mixture. Pour into individual serving bowls for dipping. Enjoy!

Formosa-style Cold Noodle By Kelly Matthews, 5th grade

What You Need 1 box whole grain spaghetti 1 chicken breast, shredded 1 cucumber, shredded 1 carrot, shredded 1 egg 1 tablespoon sesame seeds 1 tablespoon sesame oil

(sauce) 1/5 tablespoon almond butter 1 tablespoon soy sauce 2 tablespoon water 1 tablespoon vinegar 1 teaspoon minced garlic 1 tablespoon sugar Fresh lemon juice (optional)

How to Make It Rinse boiled pasta with ice water and chill. Drain, and add sesame oil. Scramble an egg. Spread on non-stick pan to cool off, and cut into thin slices. Prepare sauce by mixing sauce ingredients together in a bowl. Place cold pasta and the rest of the ingredients on a serving plate. 30 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

“My dad is a true Texan, and my mom is from Taiwan. Every other summer, my mom takes me to Taiwan…this is a dish that is very common during the hot summer in Taiwan. When we came back, we tried to make our own healthy version.” –Chef Matthews

Carne Asada with Tortillas and Sautéed Spinach By Elli Garce, kindergarten

What You Need 1 pound grass-fed sirloin steak Margarita’s Raw Tortillas Whole Foods Market pico de gallo Kylito’s “Gentle” Salsa Frontera’s Carne Asada Marinade Whole Foods Market Chophouse seasoning Olive oil

Chopped garlic Whole Foods Market shredded mild cheddar and Monterrey Jack cheese Organic cilantro Fresh organic spinach Organic Emperor’s kitchen garlic Aceto Balsalmico Di Modena balsamic vinegar Lime Fresh tomatoes

How to Make It Spread Frontera’s marinade over sirloin at room temperature. Add dash of chophouse seasoning. Grill for 5 minutes on each side. Prep spinach. Add olive oil and garlic in a hot sauté pan. Sizzle for 7 minutes while adding a crank of Alessi sea salt, pepper, and balsamic vinegar. Chef Grace was the youngest of the contestants. She enjoys helping her family with meal preparation, and they like to make it fun by incorporating themes (and even some dress up) into their kitchen time together.

Chop up a little tomato and fresh cilantro. Grill tortillas. Remove steak from grill, add cheese on top, and broil for 3 minutes. Remove and cool. Slice steak horizontally and begin adding all the other items as toppings. Enjoy with warm tortillas.

Poached Shrimp Avocado Salad By Isabelle Cano, 6th grade

What You Need (poached shrimp) 1 cup small cooked shrimp 1 whole lemon 3 bay leaves 1 tablespoon peppercorn Sea salt to taste (yogurt dressing) ¼ cup yogurt

½ teaspoon nutmeg ¼ teaspoon cardamom ½ lime Sea salt to taste (avocado filling) 1 ripe mango, diced ¼ cup cilantro, finely chopped 2 avocados Fresh baby herb salad greens, to serve

How to Make It Fill a large pot with about ½ gallon of water. Add salt and squeeze in the lemon juice; toss the halves in for extra flavor. Add bay leaves, peppercorn, and salt. Bring to a boil over medium-high heat, and simmer for 5 minutes to infuse the water with aromatics. Reduce heat to medium-low and add shrimp. Simmer, uncovered, for 5 minutes or until the shrimp are bright pink and the tails curl. It was impressive to see Chef Cano lead the preparation of her meal; the adults had little to do. Chef Cano, who started cooking with her grandmother, loves to watch food shows and noted that she particularly likes the juxtaposition of flavors—the mango against the shrimp—in her recipe. AFM

Using a slatted spoon, remove the shrimp from the poaching liquid and chill thoroughly before peeling. Mix all dressing ingredients in a bowl. Place in refrigerator for a few minutes. Peel mango, and dice into small pieces. Halve the avocados. Carefully remove the pit and peel away the skin. Rub the avocado halves with ½ teaspoon of lime juice (this will keep the avocado from oxidizing). Mix poached shrimp, diced mango, cilantro, and yogurt dressing together. Place greens on a plate, top with an avocado half, fill with the shrimp mixture, and serve. 12.2014 • AU STINFITMAGA Z I N E . C O M • 31

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Break-A-Leg 5K Female winner: Sarah Madebach Male winner: Eric Mata

Charity Groups Benefit from Runners Giving back by logging miles By Tony C. Dreibus

lmost a decade ago, Peggy Sharp found out she had breast cancer, just a few months after her sister, Jackie, was diagnosed with leukemia. She started volunteering with the Susan G. Komen organization and American Cancer Society to help raise funds for cancer research. Five years ago, her massage therapist pitched an idea that at the time Sharp thought was somewhat insane: Run a marathon. “She told me I had to do a little race—she didn’t tell me it was a marathon,” Sharp said. “I said, `Are you crazy, I’m supposed to run that?’ I hadn’t run since college.” In the ensuing months, she raised $3,900 for the Leukemia and Lymphoma Society through its Team in Training (TNT) program while training for and finishing the 2009 San Diego Rock ‘n’ Roll Marathon. Since then, she’s participated in 16 events and raised $70,000 for the organization. Raising money for everything from cancer research to animal shelters has become a major source of revenue for nonprofit organizations. TNT, for example, has raised $1.4 billion for blood cancer research since its inception in 1988, said Colin Novelli, 27, director of the Austin-based southcentral Texas chapter.

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The Austin Gives Miles program, the fundraising arm for the Austin Marathon, raised $336,000 for the 2014 26.2-mile race and gathered half of the event’s volunteers, said Carly Samuelson, 36, the charity coordinator for the program. Charities are required to provide volunteers to staff an aid station or bag-check area, and in return, receive donations made through Austin Gives Miles, Samuelson said. While some groups (including TNT, the Team to End AIDS, and Team Red, White and Blue) provide training or support to participants who wear their racing kits at events and during training, others raise funds through race-entry fees. The Paramount Theatre, which will turn 100 years old in 2015, raises money to help pay for upkeep of the building through entry fees from its Break-A-Leg 5K (3.1 miles). That run is held on the same day as the Austin Marathon, which keeps infrastructure costs down, said Cathy McDonald, 53, associate director of special events for the theater. According to McDonald, the race—an offering to people who aren’t prepared to run 26.2 miles or are friends or family members of a marathon runner—earlier this year raised $40,000 for the theater. “We have a great number of people come in from out-

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side city, state, and country—[marathon participants] don’t come here alone,” McDonald said. “Often, those people are in the fitness community. They may not be prepared to run a marathon, but they may want to get their own workout in while whoever they’re supporting is running, so we found that was kind of a neat draw.” The Dogs Out Loud program began partnering with the marathon’s Austin Gives Miles program last year, raising $2,500 to support in-shelter behavior intervention programs at the Austin

Animal Center, support foster dogs, and provide training scholarships for its alumni. The money also goes to purchase a myriad of items, from leashes and harnesses, to toys and treats, said Amy Fitzsimmons, the director for Dogs Out Loud. Participation in endurance events has exploded in the past 25 years, with the number of people running marathons more than doubling since 1990, according to Running USA. While the number of participants has risen, so has the number of races. In 2013, 1,100 marathons took place in the U.S., the group said. That means charity dollars are being spread over more events, resulting in a plateau effect with regard to the number of participants and funds raised, TNT’s Novelli explained. Still, millions of people globally run races of varying distances to raise money for charities. Peggy Sharp, the breast cancer survivor who races with the TNT group, lost her sister, Jackie, in 2012 to leukemia, breast, and bone cancer. It’s partly her sister’s memory and the needs of people who are new to the program that keep her running. Having that support group is what makes running with a charity worthwhile, Sharp said. She plans to run the New Orleans marathon in 2015, and since she turns 60 that year, Sharp said she’ll squeeze in a triathlon—Ironman Victoria 70.3 in Canada. “I’m one of the lucky people. My cancer was nothing compared with what I saw my sister and some other friends go through,” Sharp said. “It’s never easy to run a marathon. When things get tough [on the marathon course], I think of my sister and my other friends and I think about the people out there fighting for their lives. And I think, `I can do this, because I can walk, and because I’m healthy.’” AFM

To learn more, read these related articles on austinfitmagazine.com Austin Gives Miles: The philanthropy wing of the Austin Marathon and Half Marathon supports local charities Readjusting after Combat: Using Fitness to Smooth Veterans’ Return Reader Transformation Stories: How the Marathon Saved My Life, by Michael Cates

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Q&A with Blake Mycoskie By Leah Fisher Nyfeler Mycoskie, shown here at the TOMS Coffee location in California. 36 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

It was a beautifully sunny fall day, and Blake Mycoskie, founder and owner of TOMS, was taking it easy at the store and café on South Congress. Patrons walked in and out without giving the guy relaxing on the porch swing a second glance—that is, until the entrepreneur/philanthropist/author/ multimillionaire began discussing his plans and visions for his one-for-one charities, favorite books, workouts, and the measure of success.

Q: How has the TOMS Roasting Co. venture worked out? Mycoskie: Austin, and Texas in general, has always been a great market for TOMS for two main reasons: A, the lifestyle fits, and B, people are much more socially conscious and aware in Austin than in your typical city. So we’ve always had a great business here. Growing up and going to high school here, I’ve always wanted to have a special place in the community; my wife [Heather Lang] and I were living here when we designed the store. It was kind of funny when we moved back to California. I was planning on hanging out here a lot more. People are using the space as we’d hoped, as a café, and different groups are holding events in the space in the back. It’s worked out really well. It’s a great venue—I like the idea that it’s a hangout space, but if you want to check out the new shoes or eyewear, you can—it’s not forced on you. That’s kind of our TOMS way of doing things. You’re a native Texan, have lived in Austin, but now you’re living in California. Why? I took about a year and a half off as a sabbatical. Since starting TOMS eight years ago, [the work] had been kind of nonstop. When my wife and I got married [in 2012], we talked and decided to take some time off. We looked at a lot of places, and said “Let’s go to Austin—it’s where you’re from, and we have a lot of friends there. Let’s just kind of see how it goes.” It was an interesting experiment. I took some time off, and then I started commuting back and forth, which a lot of people do, but for me, it was just too much travel. I already travel so much, and then to add work on top, it was just too much. After 18 months of being here, maybe 2 years, we were like, “[Moving would] just be easier.” My wife is pregnant, and knowing we were going to have a family, I didn’t want to be away so much of the week. So we moved back to California. But we love it in Austin; we still have lots of friends, and my brother lives here—we get back three, four times a year. Our readers are interested in your fitness regimen—what kinds of things do you do when you’re here in Austin, and how does

photos provided by TOMS

that vary from when you’re in California? I like to be active, doing lots of activities. Here, we did lots of standup paddleboarding on the lake, lots of wake surfing, wake boarding, all that good stuff, because we lived on the lake, and that was awesome. Now, living in California, we do a lot of surfing. The funny thing is, wake surfing and real surfing don’t use any of the same muscles. Real surfing, you have to paddle to get somewhere and it’s all upper body. Wake surfing, you’re on the board for a long time, so it’s all lower body. But the one thing I do all the time, no matter where I live, is I use the TRX system. I do a lot of TRX—for me, I’m traveling so much during the year, that’s the one constant I can have in terms of working out. I can have it in my hotel room and put the TRX up; I’ve hooked it up to trees in Ethiopia and done [exercises] out in the fields; I have used it all over the world. When I was here, I did a lot of bikram yoga because we lived right next to a studio (Pure Yoga, I think it was called) and so my wife loves it too, so we did a lot. Lots of yoga. Is there anything in particular that you do for stress relief? Fitness. That’s the number one thing, getting that dopamine drip is the key for reducing stress. I’m better off if I start my day with fitness because I think it affects stress all throughout the day…The other thing, I read…But mostly [my wife and I], whenever we’re not working, do activities. What books are you enjoying these days? Right now, I’m reading A Lost Symbol by Dan Brown. I read The DaVinci Code [also by Brown] years ago, and then I was on a trip recently and you know how sometimes, in hotels, people leave books, and Inferno [a subsequent book by Brown] was on the desk. I picked it up and started reading it; it was good, so I’m reading that one. It’s kind of guilty pleasure, fun reading. There’s book I also just read going back into yoga and mindfulness, I think it’s called Search Inside Yourself [by Chade-Meng Tan]. It’s basically about this guy, an engineer at Google, who convinced the higher-ups that he could full-time teach mindfulness, and so he created a whole mindfulness class and practice at Google that’s really taken off. It’s really fascinating how this engineer turned into this Zen Buddhist and is practicing mindfulness. Finished that about two weeks ago, I read Give and Take [by Adam Grant] last month. As much as I travel, I’m always reading two or three books. Do you prefer an actual book or reading from a device? I have both. I read a lot of actual books because people send them to me. Fans or friends or authors send me books to read, so I end up getting a lot of actual books. But if I am buying books myself, I think I only buy them online for my Kindle or iPad. It’s so much easier, especially with travel, and at night you have a built-in light.

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Do you have a book recommendation for someone who’s interested in living a better life, however it is that you define “better”? The best book that I’ve probably ever read in terms of living a better life is called The Art of Power. It’s by this Vietnamese Buddhist monk, Thich Nhat Hanh. It’s a very simple read, but it’s the best book I’ve read in terms of understanding how we create power, energy—not in terms of powerful people, but more like having that strong, peaceful energy and spirit. I’ve read it about five times in the past seven years. I probably reread it once a year and halfway through, I’m super inspired to be more mindful. That’s a great starting point for anyone who’s looking to work on the inner self. I always give it to people to read. To date, TOMS has given away some 35 million shoes and 300,000 eyeglasses. Do you have any numbers yet on the new water program? We just started that in March [at SXSW in Austin, Mycoskie announced TOMS one-for-one program—one week of clean water donated for every coffee purchase]. The way the giving programs work, it takes about six months to implement whatever we’re doing in the field. So on a new project, we usually wait until our 38 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

one-year anniversary [to give figures]. Coffee is doing very well. We’re in all the Whole Foods Markets across the country, and we have these two cafés now [the other is in Venice, California] plus more at the end of the year. It’s good; I think people have been surprised at how we started with shoes and now are doing with coffee but they’re great partners. We’re working with native farmers in the program—it’s all great. One of the things you’re known for is always questioning and seeking ways to make TOMS better—what is an improvement you’d like to see? The biggest thing is creating more jobs in the countries we give to. If you’re really serious about poverty alleviation, aid is important, but job creation and education are very important. We’ve done a lot of work in education space by helping kids get shoes if they’re needed for school, but I think in the space of job creation, we’re just getting going. We have factories we’re working with now in India that are a great success story, lots of jobs through our factories in Africa, Kenya, and then we opened a factory in Haiti. That’s been really exciting; I’m going back in two weeks to see. I was there when we picked the location… but it started operating in February, so I’m excited to see it in a

The Austin location. According to Mycoskie, TOMS stands for the word “tomorrow” and the idea that “we all have a better tomorrow.”

couple of weeks. I think that’s a big part as we continue to improve—every job we create makes a big difference. How hands-on are you with the business? I’m hands-on in certain areas, in a kind of non-defined way. Sometimes, I’m really hands-on because I’m particularly passionate about a specific city as a retail location—like the creation of this [Austin’s TOMS store]—but I haven’t even seen the locations in Chicago or Portland. That’s the fun thing about my job: I’m not stuck focusing on one area. I have great people who can do it all so that I can follow my curiosities and the things that I love doing, and I think that’s good in the founder role. It allows you to stay more in this questioning, curious phase, and doesn’t allow anyone to get too complacent. So I’m kind of bouncing around on different projects all the time. I’ve been really involved in the Haiti stuff just because I really love Haiti, and I love having the ability to have this factory there. I’ve been going back and forth there the last couple of years quite a bit. But some of our other countries, I haven’t been to in years. It just kind of depends. 12 .2014 • AU STINFITMAGA Z INE.CO M • 39

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Live Is there a pipeline of ideas for TOMS? Definitely. I would say that, right now, we’re really focused on diversifying our footwear. Launching coffee helps [our team] with retail strategy for rolling out more of these cafés, but as far as new products, the focus is on diversification of shoes. If we’re going to do more cafés, we’re in more climates. Our traditional shoe is more of a spring/ summer shoe, so right now we need to really focus on just new shoe designs that fit the TOMS lifestyle. You have a new retail venture called TOMS for Target; what’s that all about? It’s really exciting because we’ve created a bunch of new, affordable products [for the month of the holiday season sales] that we’ve never done before. There’s a cool poncho we created, some home goods, blankets, picture frames, journals, and stuff. We’re [still] donating shoes but we’re also donating meals and blankets with every purchase to local homeless families via charities in the United States through that partnership. It’s all in the US.*

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That kind of retail partnership makes it easy to be philanthropic somewhat passively—how do you spur people to be more active in their charity? The thing is, we always say that TOMS could be the gateway drug to being socially aware. Yes, you’re going to make a difference in someone’s life by buying a pair of eyewear or a pair of shoes [with our onefor-one giving programs], but you can’t stop there. We’re not the substitute for amazing nonprofits or amazing work. We hope that, by someone wearing our eyewear every day or wearing our shoes every day or coming to the café, it keeps them reminded that they can do more and that there are more opportunities out there [to help others]. It’s definitely not a substitute for—it’s, hopefully, an entry point. I’ve found a lot through the years that people—it wasn’t even on their radar about some of these organizations in our field, and they learn about them through a purchase of our products…I think it’s something that we’re constantly working, striving, for our community to do more. And that’s why we do things around

World Sight Day (Oct. 9); we’re doing a lot of events and activations all over the world to talk about how there are 284 million people that are visually impaired that don’t have to be—284 million people literally have sight with proper cataract surgery, prescription glasses, and medical treatment—and we are using that day of business to raise awareness for people to donate to these charities that really focus on that all year long. We try to use our consumer base as a voice, and that’s a big part of why we’re so active with event-type stuff. We also have Go Without Shoes Day in April every year. That’s a holiday we created, but World Sight Day is a global event that everyone participates in. [Go Without Shoes Day is] another day of the year that we try to raise awareness and get people to think, on that day, about how many people in particular don’t have shoes, and why shoes are important. On a personal note, how do you measure success? Ah, man. There are a lot of different measures. The one I heard the other day—I’m sure someone famous originally said it—was, “Success is not about attaining something; it’s actually about developing the capacity to be happy with less.” And I thought, man, that is so dead on, right? The reason why it spoke so much to me is I meet so many people around the world who have nothing who are so happy. And they have mastered it. I think the hard thing is that people who are living in the First World who have access to so many things— the more experiences and stuff you have access to, the more it creates desire. When you have that desire, then, if that desire is unmet, that can lead to unhappiness. So, developing the capacity to actually be happy with less is the epitome of success. It’s more of getting to the core of what your needs are. It’s an interesting juxtaposition, one I’ve really worked on. You can still be ambitious and have goals, but you have to somehow find a way to have those in perspective with this idea of the capacity to need less. Because some of the times where I’ve been happiest myself, it’s been on road trips when I didn’t have anything… AFM

*Another new venture: In August 2014, 50 percent of the TOMS company was sold to Bain Capital, a private equity firm. We weren’t allowed to ask about the transaction at the time of this interview, but Mycoskie has been quoted as saying that the sale will “enable TOMS to grow faster and give to more people in more ways than we could otherwise.” 40 • AU STINFITMAGA Z INE.CO M • 12.2014

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Staying Fit in Body and Mind Barbara Bergin embraces activity, adventure By Lauren Pape

ho is Barbara Bergin? Orthopedic surgeon, horseback rider, author: the list goes on. But ask Bergin if she could’ve predicted the directions life has taken her, and she’ll say no—she’s been discovering possibilities all along the way.

photography by Lauren Pape

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At the age of 40, Bergin decided to learn to ride a horse and took lessons from a friend who competed in team penning, a rough and fast-paced cattleworking sport. Chasing the real cowgirl experience, she later purchased her own horse and a ranch in Smithville, Texas, a move that surprised her. “I never, ever saw myself being a country person, or a Western person, or a horseback riding person. Ever,” Bergin said. “Maybe I was going through a midlife crisis, but I just thought ‘that sounds like something fun to do.‘” After six weeks of unconventional riding lessons, she was able to work a cow and run a horse as fast as it could make it down a fence line, skills she now uses to compete in cow horse competitions. Bergin has received awards in a number of competitions, including third place in the National Reined Cow Horse Championships. While many credit the horse for doing most of the work, she said competitive riding is a very physically demanding sport where both horse and rider must stay in shape. She attends training twice a week to work on tricks that require the horse to respond to pressure from specific leg and rein cues, which take a great deal of leg and arm strength from the rider. Bergin said that, despite any amount of training and trust between animal and rider, horses’ unpredictable behavior has caused her several serious injuries while riding, both leisurely and competitively. “Lots of people get hurt riding horses— good riders and bad, experienced and inexperienced,” she said. “Horses [can be] dangerous animals. If a rabbit jumps out in front of you, that horse jumps sideways, and if you’re not sitting deep in your seat, you’re coming off your horse.” Bergin said she once suffered a broken wrist after jumping from a bucking horse while on a trail ride with friends. Miles from home (and even farther from a hospital), Bergin saw that her wrist was shattered and decided to set it there, an act she’s performed countless times working as orthopedic surgeon in Austin for over 20 years. “I just reached down and corrected the deformity, just like I would do with someone in the emergency room,” she said. 44 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

While many who are recovering from sports-related injuries don’t follow doctor directions or allow enough time before resuming regular movement, Bergin said her medical experience has helped her recovery whenever she’s been injured. “A lot of patients won’t move their wrists, and then they get a stiff wrist after a surgery,” Bergin said. “I know what happens, so I’m just much more aggressive about following my directions. I’ve had 100 percent recovery with all of my injuries because I’ve managed them the way I know they’re supposed to be managed.” Her patience was tested after suffering a torn ACL and MCL as well as a broken fibula after hyper-extending her knee in competition, which kept her off her horse and in recovery for more than a year. During that time, Bergin discovered her love for writing. She finished and published a novel, Endings, which features a female doctor as the main character. Although she had never considered herself to be a particularly creative person, she now blogs and is working on another novel and a collection of scary short stories. “As I’ve gotten older, I would say the right side of my brain—the creative side—is just limitless,” Bergin said. “I can see myself writing music until the day I die, as long as my hands can play the guitar. I can see myself writing short stories and books and memoirs, and blogging for the rest of my life, and those are things that could lead to a second career after retirement.” Bergin also enjoys public speaking. She talks with teenage groups about how to build a successful and happy career; when she speaks with women’s groups, she often discusses how to find something new to do after age

40, when many who are mothers find themselves with much more free time after the children go off to school. “A lot of my focus with people is on keeping your mind active as well as your body,” Bergin said. When she’s not in surgery, Bergin follows her own advice by spending time on her many hobbies and hanging out with her husband and two adult children at her ranch on the weekends. She said maintaining the ranch and caring for her many horses, cows, and chickens is a lot of work, but she enjoys the activities. “Forty years ago, before I started riding horses, I never saw myself doing any of the things I do right now, except for being an orthopedic surgeon,” Bergin said. “Sometimes you can’t predict where you’ll be later on in life, but it’s important to enjoy what you do. If you have a good opportunity, take it. If you think something sounds fun, do it.” AFM

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FAQ

The woman next to me grunts all the time during her workouts. Ugh! Why does anyone do that? Can I tell her to stop?

GUIDANCE FOR WORKING OUT YOUR HEALTHY CONUNDRUMS

Whenever I run, my fingers swell up and get super puffy. I’ve asked my friends about this, but no one seems to have a good answer. It’s not painful, but I’m curious…what’s going on?

I am scared to death that I will go to the gym and pick up the Ebola virus from the equipment. Is this even possible?

A: Take a deep breath. Ebola, while scary, is a virus. People transmit this illness only when they are symptomatic and via two basic conditions. They must have a fever, and others can be exposed through contact with their blood, vomit, and diarrhea. Unlike colds or the flu, the Ebola virus doesn’t live very long on surfaces, and there’s been no evidence that it is passed along by contact with areas touched by someone symptomatic who has, for example, sneezed onto a hand. The virus must be very concentrated to appear in saliva and mucus, and those extremely ill people aren’t heading to the gym— they’re too sick. In order to get Ebola from blood, vomit, or diarrhea, you must have touched contaminated bodily fluid and then had contact with your eyes, nose, or mouth. So, the short answer? No, you’re not going to get Ebola at the gym, although it’s always a good idea to wash your hands and wipe down the equipment before and after use.

A: Some people just can’t help it. Depending on the exercise and the amount of exertion— and the individual involved—noise just happens sometimes. If it is really offensive to you and acts as a big deal breaker on a workout, join Planet Fitness; the gym has a posted “no grunting” policy. As for saying anything to the grunter-in-question, we’ll let that be your call.

No Grunting Policy?

A: You’re not alone. This is a common side effect some exercisers face, the cause of which stems from how the circulatory system deals with the increased demands of exercise. Hand puffiness is especially common in cold weather. As the body sends more blood to the heart, lungs, and muscles, circulation in the hands decreases. Because of this, blood vessels in the hands and fingers react by opening wider–or swelling–in an attempt to enhance blood flow and normalize temperature. Often, this is attributed to not having enough electrolytes or sodium in the system or water retention. While these imbalances do cause swelling, correction is often a shot in the dark. Some tips to help reduce swelling: avoid wearing rings, shake out or open and close your hands every so often, and lift your arms and hands above the head as you move. Your symptoms should go away within an hour after your exercise. AFM

Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 46 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

ALTA’s Cafe was developed to support the beauty of the park and the active lifestyle that surrounds us. We love good coffee, healthy food, sustainable wine and craft beer...so that’s what we do. For us, re-hydration on the deck is enjoyed as much as the athletic exertion that preceded it.

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The Pulse

| Keeping Fitness Fun

“You’ll shoot your eye out.”

Shotgun shell string lights $15; homedepot.com

Playlist

Hip Holiday Must-Haves

Mariah Carey: All I Want For Christmas is You Jason Mraz: Winter Wonderland N Sync: Merry Christmas, Happy Holidays

are snowflakes : How formed? A: A snowflake begins to form when an extremely cold water droplet freezes onto a particle in the sky, creating an ice crystal. As the ice crystal falls to the ground, water vapor freezes onto the primary crystal, building new crystals—the six arms of the snowflake.

Michael Bublé: Jingle Bells ft. The Puppini Sisters

Serve a Snow Drop ½ ounce vodka ½ ounce Triple Sec ½ ounce crème de cacao

Serve straight up, in a martini glass, or on the rocks with crushed ice. To get a frosted edge, rim the glass edge in lemon juice and then press into fine sugar.

Coldplay: Christmas Lights Leighton Meester: Christmas (Baby, Please Come Home) Relient K: Sleigh Ride Adam Sandler: The Chanukah Song

Sure there’s Elsa from the movie Frozen, and then there’s the Snow Queen character in the TV series Once Upon a Time, but did you know there’s also an insanely popular Korean show? It’s about a math genius who is defrosting his frozen heart. Trivia: It also pays tribute to Korea’s legendary boxer Kim Deuk Gu.

It’s that season when the weather has started to get cooler and snow has begun to blanket the ground with ice. Well, at least in other parts of the U.S. We can still pretend though, right? Strap on some skates, and hit the ice at these local outdoor rinks.

Harry Winston, an American jeweler, arranged for the Hope and Portuguese diamonds to be placed in the Smithsonian. He died in 1978 but his eponymous business lives on, synonymous with redcarpet bling.

Whole Foods – South Lamar (check website for dates) Dec. 19 – Jan. 3: 5th Annual Holiday Lights and Ice at Omni Barton Creek Resort and Spa Nov. 28 – Jan. 4: 10th Annual Eisbahn at Marktplatz in downtown Fredericksburg

48 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

Destiny’s Child: Carol of The Bells Blake Shelton: Jingle Bell Rock ft. Miranda Lambert Colbie Caillat: Mistletoe The Head and The Heart: Winter Song

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Who says Austin doesn’t get snow? Dec. 21, 1929 – 5.5 inches Nov. 22, 1937 – 9.7 inches Jan. 30, 1949 – 6.5 inches Feb. 23, 1966 – 6.0 inches Feb. 14, 2004 – 1.6 inches Feb. 4, 2011 – .9 inches

photos courtesy of Julia Colton; Gophertank;

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featured on page 53

“If you’re my husband, order a blueberry pancake on the side [at Austin Java].” – Meredith Terranova

PHOTOGRAPHY BY BRIAN FITZSIMMONS

The holidays mean celebrations, guests, and food—lots of food. Often, that food is eaten out, either as part of an event or because you’re just too tired from all the activity to cook at home. AFM polled our nutrition writers to find out where they like to go for healthy eating out on the town, and these Austin restaurants made everyone’s list. We’ve provided them—and a substantial amount of “honorable mentions”—to help you make good, healthy choices without sacrificing taste and experience while celebrating the season.

Eating Out without Guilt 51

Thai Fresh 909 West Mary Street

Jam Sanichat and Bruce Barnes, owners, have a long history in the Austin food scene that includes farmers’ markets and establishments such as Old Pecan Street Café, the Tavern, Good Eats, and Hoover’s Cooking. They opened Thai Fresh in 2008; since then, their family has been focused on bringing fresh, delicious meals to diners via their bakery, café, and catering service. What Our Experts Love • Freshness of produce • Variety of flavors through spices and herbs • Great selection of vegetable-based dishes, with options to add lean protein • Ingredients sourced from local vendors • Pasture-raised meats • Special attention given to dietary restrictions

“This dish is so well balanced. Although the noodles are fried, they share the plate with wholesome local veggies and antioxidant-rich purple Thai basil. It’s both sweet and spicy and loaded with nutrition.” – Tracy Beeman

What to Order

“You can’t go wrong with vegan ice cream as a treat.” – Jess Kolko

Drunken Noodles with grass-fed beef (pictured) or shrimp; Mixed Seasonal Vegetable Stir-Fry with brown rice and grass-fed beef; Tom Ka Soup

What to Order

Thai One On Salad; Spicy African Peanut Soup; Scrambled Egg Whites and Black Beans (shown) with Blueberry Pancake on the side (page 50)

Austin Java

1206 Parkway (12th and Lamar, the original) 1608 Barton Springs Road 3310 N. Capital of Texas Highway Yes, Austin Java is a coffee shop, but it is also a full restaurant. Serving breakfast all day as well as lunch, dinner, and desserts, there are quite a few locations (listed above, and including spaces in City Hall, Austin-Bergstrom International Airport, and several medical centers). Now under new local owners, vice president Ken Hatten—who has 23 years of restaurant experience—assured AFM that Austin Java is “continuing the focus on fresh, local (whenever possible) ingredients with warm, hospitable service and outstanding drinks.” What Our Experts Love • Heart-healthy and all-natural options • Reliability • Organic, local ingredients • Cozy atmosphere

“Aside from a good cup of locally roasted coffee, the comforting yet clearyour-sinuses Spicy African Peanut Soup is something I don’t mind driving across town for.” – Megan Myers

“The Thai One On is a heart-healthy and filling salad that includes Thai noodles, sprouts, red cabbage, and green onions on mixed greens with bell peppers and peanuts. For extra protein, add grilled chicken.” – Natalie Nicole Olsen

• Catering (great for holiday parties)

Second Bar & Kitchen 200 Congress Avenue

Eating healthy doesn’t preclude a trip downtown. Second Bar & Kitchen combines date night ambiance with selections that won’t make you feel guilty afterward. Executive Chef David Bull—honored by publications Food and Wine Magazine, the Austin American-Statesman, and USA Today—crafts what he calls “Natural American” cuisine. There’s a full bar, and the menu includes everything from small plates for sharing to rotisserie selections and desserts. What Our Experts Love • High quality ingredients • Local farm-to-table ingredients • Numerous healthy options • Great ambiance (outside patio)

“I love candied pecans, and the beets give the Roasted Chicken a dose of folate and manganese.” – Anne Wilfong

“While this isn't a ‘health food restaurant’ per se, they use high quality, local farm-to-table ingredients, and there are plenty of healthy options on the menu. Plus, sometimes you want a glass (or two) of wine with your kale salad.” – Linda Wagner “I love the heartiness of the Raw Kale and Carrot Salad. It’s nutrient rich with proteins and loaded in fiber, which makes you feel full longer. The earthy taste of this dish is so satisfying; I leave the table feeling as though I’ve indulged.” – Tracy Beeman

What to Order

Raw Kale and Carrot Salad (shown), top with shrimp, grilled chicken, or fish for added protein; Roasted All-Natural Chicken

Blue Dahlia Bistro 1115 E. 11th Street 3663 Bee Cave Road

This European-style bistro focuses on “beautifully simple” food combined with great service and an inviting atmosphere. Owners Amy and Sam Ramirez have a healthconscious mission statement for their business—you can read it, along with a list of the local products they use, on the Blue Dahlia Bistro’s website. Both locations offer fabulous outdoor dining patios; inside, opt for private seating or the cozy comfort of community dining tables. What Our Experts Love • Fresh and simple fare • Local and organic ingredients • Serves breakfast, lunch, and dinner • Menu has many dietician-approved options

“The Mussels Provencal is full of vitamins and minerals, and is a great source of lean protein.” – Anne Wilfong

“The Daily Organic Egg Frittata served with bread, mesclun greens, and pesto is packed with a good protein/carbohydrate ratio and makes a great breakfast option to start the day off right. Add a side of homemade granola with fresh berries for a kick of antioxidants.” – Natalie Nicole Olsen

What to Order

Daily Organic Egg Frittata; Mussels Provencal (shown)

The Steeping Room

11410 Century Oaks Terrace, Suite 112 (Domain) 4400 N. Lamar Boulevard, Suite 102 First, let owners Emily Morrison and Amy March introduce you to tea. Then, revel in the food pairings that go with the assorted varieties. The two combined their backgrounds—Morrison’s in restaurant and holistic health, and March’s in Eastern teas, holistic health, and gourmet, natural cooking—to launch The Steeping Room in 2007. The menu constantly changes, and there are numerous options for those with dietary concerns. What Our Experts Love • Fresh, healthy ingredients • Lots of flavors • Selection of teas

What to Order

Java Bowl; Budda Bowl with Chicken (shown) or tofu, dressing on the side

“The Buddha Bowl with chicken or tofu is a perfectly balanced bowl of food.” – Meredith Terranova “The Steeping Room menu features a rotating curry, green, and grain. So, on one day, you might be sitting down to collards and brown rice, and the next, lacinato kale and forbidden (black) rice. And the wide variety of teas makes choosing a beverage the hardest part of the meal.” – Megan Myers

Bouldin Creek Café 1900 S. 1st Street

You might say that Bouldin Creek Café is a secret treasure, but the daily overflow in the parking lot would say you’re lying. With almost a cult following, this vegetarian restaurant captures the spirit of Austin: community building, socially conscious, actively fit, and always up for a good meal out. And how cool is this? The Tarzen Salad, pictured here, was actually inspired by a favorite of local guru Tarzen of Keep Austin Slacklining. What Our Experts Love

“Everything on the menu is amazing, but the Tarzen Bowl is my absolute favorite. The dressing is off the charts, the veggies are prepared really well, and it's super filling. Have it with hibiscus tea or coffee.” – Linda Wagner “Fresh, healthy options and a fun environment. Add a fried egg to the top of the Tarzen Bowl.” – Carly Pollack

• Great atmosphere and wait staff • Reasonable price point • Reliability • Open for breakfast, lunch, and dinner • Fresh, healthy options

What to Order Tarzen Bowl (shown)

Snack Bar 1224 S. Congress Avenue Family in town and eager to experience South Congress? Take them to Snack Bar, where the Austin vibe exudes, from the vintage-inspired décor to locally-focused menu. They carry Texas craft beers and support Central Texas farmers, artisans, and purveyors. It’s a great spot to people watch and, if you want to duck the weekend crowds, check out the special happy hours on weeknights. What Our Experts Love • Local, organic ingredients • Gluten free and vegan friendly • Dog friendly • Great ambiance and wait staff

What to Order

Black Bean Dip, Good Seed Veggie Burger; Farm Salad with grilled chicken and balsamic reduction on the side; Vermicelli Bowl (shown)

“The vegetables and chicken here are organic, fresh, and light, and all of the menu options can be adjusted for diet preferences; the folks working there are wonderful at accommodating.” – Meredith Terranova “Start with the Black Bean Dip and substitute crudités for chips. For the meal, get the Good Seed Veggie Burger and substitute steamed Brussels sprouts for the fries. They also have a unique take on clean cocktails, using sake instead of hard alcohol.” – Linda Wagner

Casa de Luz 1701 Toomey Road

Casa de Luz inspires an “aaaah,” whether over the soothing ambiance, holistic offerings, or good-and-good-for-you food. Owner Eduardo Longoria (commonly known as Wayo) actually opts not to use the term “restaurant” for Casa de Luz; his preference is “educational community center,” as he is focused on helping others “live with integrity,” which includes macrobiotics (recognizing how food, environment, activities, and attitude combine to affect the mind, body, and emotions). The daily meal is simply prepared, yet thoughtful in flavors, health, and benefits—food to nourish both body and soul.

“A soothing environment to enjoy a handmade, macrobiotic plate of awesomeness. It's a place to slow down and enjoy your food without distraction.” – Jess Kolko

What Our Experts Love • Soothing environment for mindful eating • Emphasis on freshness of ingredients • Nutrient-dense, organic foods • Macrobiotic, vegan

“With an emphasis on freshness, unique flavors, and nutrient-dense foods, you won’t miss animal protein after eating here. Fiber and nutrient-rich foods abound on the menu, and each dish has just the right combination of plant proteins to keep you satiated hours after a meal. You can’t go wrong with any of the dishes.” – Jennifer Lentzke

What to Order

Anything on the menu; Butternut Squash Soup (shown), Garden Greens with Pecan/Walnut/Basil Dressing, Basmati Rice with Curry and Veggies

Hopdoddy Burger Bar 1400 S. Congress Avenue 2438A Anderson Lane

Burgers are often associated with fast food, but Hopdoddy works hard to create the best possible option for this quintessentially American staple. There’s a good reason why lines of patrons snake out the door and around the block for lunch and dinner. Quality ingredients are paired to create mouthwatering burgers—and in case you didn’t know, the salads are rave worthy. What Our Experts Love • Ingredients are fresh and all natural • High quality proteins • Beef is humanely raised, grass-fed, and hormone and antibiotic free • Flavorful, nutrient dense meals

“The Baby Kale Salad is an awesome, highly flavorful and nutrient dense meal that will leave you feeling energized and satisfied.” – Natalie Nicole Olsen

“The Spinach and Arugula Salad with no pecans, extra beets, and either a bison patty or tuna on the side—no dressing needed—is protein goodness.” – Meredith Terranova

What to Order

Baby Kale Salad with patty; Spinach and Arugula Salad; Grass-Fed Burger on a gluten-free bun (shown)

60 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

“[On recommending a Hopdoddy burger] When it comes to making good choices, don't look at it as black and white. There is always an alternative to make a meal healthier, and that doesn't always mean you have to order the salad. When you do sit down at the table, tell yourself that you are not willing to give up what you want MOST for what you want RIGHT NOW. Make the decision that is in alignment with living your best life.” – Carly Pollack

Healthy Restaurants Honorable Mention 20 more spots for dining out without guilt 34th Street Café 1005 W 34th Street “Always fresh and unprocessed ingredients. Casual and inviting atmosphere and yummy desserts to share with friends.” – Anne Wilfong Blender Bowls 206 E. 4th Street “Acai bowls and smoothies are a great way to get introduced to delicious healthy foods. Everyone loves the bowl—kids, teens, meat-loving Texas boys, and picky eaters alike. It’s a great meal to have on the go.” – Linda Wagner Counter Culture 2337 E. Cesar Chavez Street “Be amazed by the unique flavors of each dish, knowing that you’re eating a nutrient-dense meal that will satisfy and energize you.” – Jennifer Lentzke Eastside Café 2113 Manor Road “Located in a cute bungalow. An on-site garden provides fresh herbs and vegetables, and nearly everything is made from scratch.” – Natalie Olsen Elizabeth Street Café 1501 S. 1st Street “They have a lot of gluten-free options and quality meats. Try their Pho.” – Carly Pollack FoodHeads 616 W. 34th Street “One of my favorite veggie sandwiches, made with fresh and simple ingredients, to keep me going all day.” – Anne Wilfong Galaxy Café 1000 W. Lynn Street 4616 Triangle Avenue 9911 Brodie Lane “I recommend the Roasted Tomato and Prosciutto Grilled Chicken (I hold the rice pilaf and request veggies). It’s a simple, low-fat, protein and vitamin-rich dish to suit both lunch and dinner.” –Tracy Beeman Jack Allen’s 7720 Texas 71 “I simply love a good, lean, grass-fed steak salad with just enough dressing to tease the taste buds and not overwhelm the arugula or radishes.” – Tracy Beeman The Juice Well 1309 Rosewood Avenue “Fresh and delicious. As it’s juxtaposed with Micklethwait Craft Meats, I'm happy to grab an expertly prepared juice while my honey gets his barbeque fix.” – Jess Kolko Leaf 419 W. 2nd Street “Unlike some salad spots—where your salad ends up swimming in dressing—here, you can get your salad dressed just right. Plus, for some reason, salads just taste better when someone else makes the ingredients for you.” – Jess Kolko

Magnolia Café 1920 S. Congress Avenue 2304 Lake Austin Boulevard “The Flamingo is a delicious sandwich with avocado, tomato, sprouts, and Swiss cheese. Choose grilled whole wheat or rye bread, and opt to add turkey and/ or hummus for a pop of protein.” – Natalie Olsen olive & june 3411 Glenview Avenue “This multi-storied restaurant has one of the best patios in town. Their Sunday Dinners feature the best the season has to offer and call for you to linger at the table for just a little bit longer.” – Megan Myers Perla’s Seafood and Oyster Bar 1400 S Congress Avenue “The ability to choose protein and vegetable sides gives the freedom to design your own plate with nutrition in mind.” – Jennifer Lentzke Pho Dan 11220 N. Lamar Boulevard B-200 “Nothing better than a comforting bowl of veggie Pho on a fall day.” – Jess Kolko Salt & Time 1912 E. 7th Street “With locally sourced meats, condiments made inhouse, and a solid brunch menu, this place is our first thought whenever my family and I crave a proteinheavy meal.” – Megan Myers Tacodeli 1500 Spyglass Drive 12001 Burnet Road 4200 N. Lamar Boulevard 701 South Capital of Texas Highway 7301 Burnet Road “They use local produce and Vital Farms eggs. Try the El Popeye breakfast taco with no tortilla, hold the cheese, and add avocado.” – Carly Pollack Texas French Bread 2900 Rio Grande Street “The menu features an abundance of antioxidant-rich seasonal vegetables, protein-packed seafood and poultry, and a balanced mix of herbs and spices.” – Jennifer Lentzke Texas Honey Ham 3736 Bee Cave Road, 6, West Lake Hills “This is the friendliest restaurant! After every long run, I refuel with their breakfast tacos.” – Anne Wilfong Tony C’s 12800 Hill Country Blvd, Suite G160, Bee Cave “Try the Beet and Arugula Salad. The light, sweet, peppery taste of the arugula pairs so well with the earthy beets and is complimented nicely with homemade grapefruit vinaigrette.” – Tracy Beeman Whole Foods Market Seafood Bar 525 N. Lamar Boulevard “This tiny setup next to the seafood counter at Whole Foods Market downtown is one of my favorite ‘secret’ lunch spots. Plus, the people-watching can’t be beat.” – Megan Myers 12 . 2014 • AU STINFITMAGA Z INE.CO M • 61

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H-E-B believes that fitness starts at the top

TRICKLE DOWN H E A LT H 64

Thomas, here at the Mueller neighborhood H-E-B. “We have a Customer Insights Department that will go out and ask a community what it is they want. When we opened the Mueller store, we had several meetings with the neighborhood associations—within Mueller and those surrounding—and asked, ’What would you like in your H-E-B?’ Then, we crafted and molded the store based on their feedback. Probably 80 percent of what we do is consistent from store to store, but that other 20 percent is the place where we have fun adjusting.”

In April 2014, a sea of red-shirted runners and walkers took to the streets for the Capitol 10K. This October, those same red shirts helped raise a record-setting amount of money for the American Heart Associations Heart Walk. Those people are the employees (partners, as they are called in-house), who work for San Antonio-based grocer H-E-B. In an era where it is often hard to inspire extracurricular activities in a staff, much less fitness-based activities, how does H-E-B get so many of the 17,000 staff members from the 76 stores in this Central Texas region to participate? Simple— that commitment starts at the top, with executives who are devoted to personal and corporate health and wellness. makeup by Lauren Lumsden, Rae Cosmetics

Senior vice president and general manager Jeff Thomas started out working for H-E-B like so many—he was a high school kid who needed a job. Little did he know that 39 years later, he’d have worked his way up the ladder to become a leader and role model within Texas’ largest private employer. A native of Corpus Christi (he’s run Beach to Bay for 15 years straight), Thomas relocated his family in 2005 to assume the position he holds now. “Once I made the move to Austin, I wanted to get involved in the community,” said Thomas. “I think it’s a big part of my role…and fortunately, I’m with a company that allows me to get involved in a lot of different activities.” Thomas ran the Cap10K his first year in Austin; while H-E-B sponsored the event, he was disappointed that there wasn’t more of an H-E-B presence on the run. Since then, he’s worked hard to encourage partner participation and a visible presence—those red shirts—at all sorts of events, such as the Texas Mamma Jamma Ride and Junior 12.2014 • AU STINFITMAGA Z I N E . C O M • 65

Achievement’s Relay Marathon. “Giving money is one thing, but what I really enjoy is seeing our team and partners involved. Whether it’s the Kite Festival, Zilker Tree Lighting, the Trail of Lights, Austin City Limits Festival, F1 Fan Fest—whatever’s going on, we’ll be there,” said Thomas. Each week, Thomas provides his regional employees a newsletter (they’re numbered, and he’s well into the 200s now) offering health and wellness tips and encouragement toward an active lifestyle. His hands-on leadership led to some 600 employees actively participating in October’s Heart Walk and more than 3,000 at last April’s Cap10K. That support is also physical; look for the H-E-B tent at local events. “I love it,” said Thomas. “It’s a huge team building experience, and we’re like a family, my H-E-B family. So every event we participate in, we will have a tent set up and our partners know to go to that. At the Cap10K, we had a huge area for our partners, with massage tables, health and wellness tables—things to reinforce the lifestyle that we’d like them to live.” “The lifestyle” is one of optimal health and wellness, and Kate Rogers, vice president and partner of communications and engagement, works hard to involve all. “I didn’t start the Wellness Program,” explained Rogers, who’s been with H-E-B for 16 years. “When I took responsibility for a lot of these activities, our president [Craig Boyan] said, ‘I’m very proud of the work we have done, but I think we can do more.’” Rogers took that directive and ran with it. Her first objective was to “create a culture of health internally. That means it has to be so pervasive, it goes beyond the Wellness Program.” As a result, every leader in the company, including Thomas, participated in a course called “Fit to Lead” through the Cooper Institute in Dallas. Thomas found benefits that he, in turn, passed on to his employees. “I didn’t want it to stop there,” he said. Rogers has made the course information available to all partners through H-E-B’s educational program Online U (U as in University). In addition, “We worked with [the Cooper Institute] on the publication of a book called ‘Healthy at H-E-B Handbook,’ which we distributed widely; it covers a broad range of topics as they relate to food, body, and life,” Rogers explained. 66 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

Thomas’ go-to workout: “I live in Westlake, so I park under the MoPac bridge and then run the trail to Pure Austin and work out, and then run back to my car and head home. I try to do that three days a week; on the other days and on weekends, we ride bikes. I’ve always got to bob and weave around work and the workload.”

Another exciting health program with a trickle-down effect is the annual Slim Down Showdown in January. This 12-week healthy living contest started internally with a small group of partners and evolved into a community event with thousands of participants and numerous side benefits. “This is a great example of what we’re trying to do,” said Rogers. “It really does start with one person. The first year we did the Slim Down Showdown, we had a contestant from our store in Beeville and his nickname was ‘Tiny.’ Tiny had worked in the Beeville store for many, many years and so everybody in the Beeville community knew Tiny. After the Showdown, he decided he wanted to organize a 5K. It was the very first in Beeville, and the mayor helped Tiny and his wife put it together. I remember one of the [participants] that morning came up to me to say how much she appreciated as a runner that we’d brought something to her hometown. She secondarily commented on how, lately,

she’d noticed how many of the participants at area running events were H-E-B partners. It works both ways.” An area that brings both Rogers and Thomas pride is Team H-E-B. Rogers explained that Team H-E-B was created to foster that company-wide view of culture and health. Partners are encouraged to find whatever activity they’re passionate about—running, triathlon, softball, basketball, tennis (“we’ve kind of got it all,” said Rogers)— and share that passion with others in the company through teams, participation in events, and shared workouts. Both Rogers and Thomas stressed the company’s focus on healthy eating for partners and customers. Rogers touched on this again and again, as she discussed everything from the variety of activities, programs, classes, and screenings that are available to benefits-enrolled employees. She offered this observation: “The hardest part of a healthy lifestyle is what you eat and drink everyday. There is so much conflicting information out there…and science has changed, so it’s hard to stay on top of that and really understand your personal nutrition needs. That’s the thinking behind our launch of nutritional services, putting nutritionists and dietitians in the store…It’s fine to have a consultation in an office setting, but it’s even more powerful when you’re standing in the grocery aisle.” For Thomas, the importance of healthy nutrition has driven product selection. “Take our Healthy Living departments,” he said. “Those didn’t exist all that long ago. Now, we have a pretty good sized department that provides a lot of great options to our customers who maybe didn’t have access to [these products] before or had to go farther distances or mail order to get them.” The big picture drawn by H-E-B’s leadership is that, when partners are healthy, the store is healthy and that, in turn, will be passed on to customers. As Thomas said, “[Health] isn’t just exercise; it’s a balance of exercise, nutrition, emotional health, spiritual health (whatever that is for whoever it is), and then financial health. “For me, [a healthy lifestyle] is a passion—and it’s an obligation and an honor that I take seriously, to serve as a role model to my immediate team and to all of our partners to be healthy.” AFM

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Fit Finds

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Keeping Austin Bazaar Local artists make holiday shop fun, unique

The Blue Genie Art Bazaar, now in its 14th year, is a fixture of the Austin holiday shopping season. Open from Nov. 28 to Dec. 24 at the Marchesa Hall & Theatre, the Bazaar features unique work from more than 130 local and regional artists who have been selected through a rigorous jury process. There are paintings, photography, prints, sculptures, jewelry, clothing, accessories, glassworks, ceramics, and more. AFM has pulled a few items with a wellness theme to provide a taste of what you’ll find. Bazaar hours are from 10 a.m. to 10 p.m. daily (with the exception of Dec. 24, when it closes at 6 p.m.). There is ample free parking and a bike rack near the entrance for cyclists; the closest CapMetro bus stop is SW—Highland Mall/Middle Fiskville. Drinks and snacks are available (cash and credit accepted), and families are welcome. And a portion of the proceeds is donated to Make-A-Wish.

Jupiter’s Child Rainbow Multi-Colored 8-foot Single Jump Rope, $30 The focus of the threewoman creative team at Jupiter’s Child is “to seek out and offer natural toys and goods that are beautiful, fun, and sustainable.” Their tagline: Earth-Friendly Toys that are Out of This World. Their child’s-sized jump rope is hand-spliced and dyed to hold up under intense fun and extended activity.

Texas Medicinals from Ginger Webb Body Cream for Aches & Pains, $12 This salve is perfect for penetrating and softening tight muscles and relieving pains. It is made with essential oils and a mix of organic arnica, wild juniper, wild white sage leaves, organic yarrow, wild nicotiana or datura, and organic cayenne in a base of olive oil and beeswax.

Supermaggie Racer-back tank, $30 Since 2001, Maggie Kleinpeter, Michael Pittard, and team (otherwise known as Supermaggie) have been creating lines of edgy, nature-inspired art, T-shirts, and totes. These tank tops are made in the USA of a lightweight tri-blend (50% poly, 25% cotton, 25% rayon) material with a great texture.

One Kolor Tees “Baseball Darts” T-shirt, $19 Find a fit for that special someone with a sense of humor. Owner Mario DiGiorio is a comedian, author, and neat freak who screen-prints by hand on super soft, American Apparel 50/50 blend shirts using non-toxic, no-feel ink. As he says on the website about the Baseball Darts T-shirt, “Probably not best to wear these to a pub.” (Note that shirts have a very slim fit.)

Little Minnow Designs Head scarves, $22 Whether working out, wanting to trap unruly hair, or just opting to look fabulous, these twist hair scarves accomplish containment with style. They come in a variety of hand-screened prints and contain a wire headband. The two Austin-based sisters who are the creative force behind Little Minnow say “every sale is like a little compliment.” Awww.

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Look

New to Austin

Stores and products for fitness-minded folk

Wayward Chocolat WaywardChocolat.com

Looking for something with a decided “wow” factor to share this holiday season? Wayward Chocolat’s boxed Parisian-style chocolates impress on many levels. In the spirit of full disclosure, AFM received a box to sample, which elicited happy noises from all who tasted. Made from an all-natural dark chocolate, the signature ganache is infused with wild organic rose hips and berries, which are high in phytonutrients, catechins (a compound found in green tea), and beneficial antioxidants. They contain no hydrogenated oils or high fructose corn syrup, and each half-ounce mouthful is 80 calories. Though Wayward Chocolat is made here in Austin at a location off Highway 71, products are available only online.

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Rifle + Radford

Rifleandradford.com Shoppers who came across Rifle + Radford at the Junior League of Austin Christmas Affair will be glad to know that they can find these jewelry pieces at Stella Says Go (500 N. Lamar Boulevard) during the month of December. Owner, creative director, and Austinite Melanie R.R. Edwards is primarily located in New York City, where she attended Parsons School of Design and the Fashion Institute of Technology, and studied with Oscar de la Renta and Donna Karan. Edwards finds her inspiration in “the spirit and color story of the Southwestern landscape,” combining refined and organic materials into contemporary accessories. For a gift within a gift, take a look at the “Wear Your Heart” necklaces; 100 percent of the proceeds from these sales goes to research for a cure for Parkinson’s Disease.

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Look Tommy’s Superfoods

Whole Foods Market, H-E-B, Wheatsville Co-op, Natural Grocers, and more As a kid in Austin, Tommy Williams learned to navigate the aisles at the flagship Whole Foods Market and love food. While studying at Concordia University, he roomed with Justin Yeager; following graduation, the two friends partnered to create Tommy’s Superfoods. After finding success in salsas and spice mixes, they recently introduced a new line of steamable, non-GMO verified frozen vegetables. Flavors include Fiesta Quinoa, Super Greens (a spinach/kale mix), and Roasted Cajun Potatoes. All can be used as a side dish or a quick, vegan-friendly meal—and no one has to know it wasn’t made from scratch. Because the packaging is BPAand PFOA-free, the Seasoned Vegetables line is safe to microwave directly in the bag.

Delysia Chocolate Culinary Center 200 Windy Terrace, Suite C

For a foodie, heaven might just be the new Delysia Chocolate Culinary Center. These beautiful and delicious designer chocolates have graced the pages of AFM previously, and now founding chocolatier and chef Nicole Patel has opened a 2,000 square foot, state of the art educational space and operations center. Classes, chocolate pairing events, and pop-up dinners are planned; amenities include Bosch appliances, a special chocolate cooling room, and conference space with audio and visual capacity. Stop by on December 7 from 2–5 p.m. for a free holiday event—kids can make their own chocolate bar, visit with Santa Claus, and watch a children’s holiday classic. 74 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

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LaundryWorks, 606 W. 29th Street LaundryWorks is a sustainable, eco-friendly company that has taken their commitment one step further—reducing carbon emissions via bicycle delivery. Offering same-day and next-day service, Wash Cycle Laundry (with the clever hashtag #GearedForClean), hauls washing by bicycle and electric trike. Founded in 2010, the company has operations in Philadelphia and Washington, DC, and expanded to Austin this October. The service works like this: Employees ride a bike with a trailer attached that can carry some 300 pounds—approximately 30 loads in a home washer. They peddle over to pick up pre-sorted items that have been placed in soft, reusable containers and then transport them to the LaundryWorks location for cleaning, pressing, and folding. They then cycle back to deliver the cleaned items, which can be hung on rods within the trailers to avoid wrinkling. Services are green; LaundryWorks uses locally made, hypoallergenic detergents, high-efficiency machines, and organic dry cleaning processes. The company also works with several local job-training programs (Workforce Solutions, CapitalIDEA, and Lifeworks) to further support the Austin community.

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PDQ does stand for “pretty darn quick,” but it also refers to “People Dedicated to Quality.” Recently named by several restaurant publications as an up-andcoming new small chain, the national eatery opened a Cedar Park location in November. Outback Steakhouse cofounder Bob Basham and MVP Holdings CEO Nick Reader, principal owners behind PDQ, wanted to create a casual restaurant that offered fast service but didn’t short change on quality. All menu items are made from fresh ingredients (salads use local ingredients) to order on site, and generally served within 2 minutes. There are also options—turkey can be substituted, chicken can be grilled—and the kitchen is open, allowing patrons to watch food preparation. On a nice day, there’s an outdoor patio to enjoy. AFM 76 • AU STINFITMAGA Z INE.CO M • 12.2014

Healthy Bits Taking a brief look at the science behind wellness

Ouch! Diagnosing Kidney Stones

TEENAGERS AND THE FAMILY DINNER Researchers at the University of Minnesota studied dinner habits of teenagers. They took a look at more than 2,000 girls and boys who were in their teens through a study called Project EAT (Eating and Activity among Teens), asking them to complete self reports on eating habits, and then followed up with them ten years later. By then, 51 percent were overweight and 22 percent were obese. The good news was that those teens who ate with their family three to four times a week were much less likely to become obese than those who never had family meals. Even just one or two family meals per week reduced the likelihood of being overweight by 33 percent. The bad news—of those who never ate meals with their families, 60 percent were overweight and 29 percent were obese at the study’s ten-year conclusion. Lead author Jerica M. Berge noted that “identifying modifiable factors in the home environment, such as family meals, that can protect against overweight/obesity through the transition to adulthood” is important to public health.

Kidney stones are said to be one of the more painful conditions. But what’s the best method for diagnosing these calcium masses? A new study from the New England Journal of Medicine found that having an ultrasound might be the best course for diagnosis. Researchers randomly assigned almost 3,000 emergency room patients ages 18 to 76 with kidney stone symptoms to ultrasonography with an ER doctor, ultrasonography with a radiologist, or an abdominal CT scan. They then followed up with patients in 30 days to assess pain, return visits, and diagnostic accuracy. While some who had ultrasounds also wound up having to have a CT scan, there was no significant difference among the groups. The conclusion: an ultrasound is a good first diagnostic option, as it is less expensive and does not expose the patient to a large dose of radiation. LINK: nejm.org/doi/full/10.1056/ NEJMoa1404446

AGE AND THE EFFECTIVENESS OF PHYSICAL ACTIVITY T

here’s an old saying: You’re never too old to start something new. And you would think the same theory would ring true for starting a new exercise routine. But a recent study published in Molecular Psychiatry found that the benefits of exercise actually become more limited with age. The study monitored 40 healthy participants—ages 60 to 77—over the course of three months when, for the duration of the research, half of the participants exercised regularly on a treadmill and the other half performed regular muscle relaxation exercises. For participants younger than 70, the study found that 7 out of 9 had improved their physical fitness as well as their sense of visual memory at the end of the three months. For those older than 70, however, the effectiveness and benefits of physical activity began to decrease. The study noted that physical activity was positively correlated to vascular plasticity in the hippocampus—the part of the brain responsible for memory recognition and recall of complex spatial objects. But while participants under 70 saw an improvement in their memory and recall abilities, those over 70 saw a decrease in their brain’s vascular plasticity to the point that physical activity was ineffective in improving memory function.

Link: nature.com/mp/journal/vaop/ncurrent/abs/mp2014114a.html

Link: jpeds.com/content/JPEDSBerge

Soda and Your Life Span

Adding to the argument that you should start drinking more water, a new study published by researchers at the University of California–San Francisco found that consuming one 20-ounce bottle of soda a day could accelerate brain cell aging, eventually taking up to 4.6 years off your life. Over 5,300 adults ages 20 to 65 years were surveyed for the study. Researchers noted that those who drank soda daily had shorter telomeres (the protective units of DNA that cap the ends of chromosomes) in white blood cells. Short telomeres have been associated with chronic aging diseases such as heart disease, diabetes and some forms of cancer. Study Link: http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.2014.302151 78 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

Feel

Athlete Readiness and the Autonomic Nervous System How to switch on and off for optimal human performance

By Steve Cuddy, M.P.T., P.R.C.

rganisms must adapt to environmental and physical demands to ensure their survival, and the athlete organism is no different. Adaptability and physiological variability ensures an athlete’s success in competition, in training, and in recovery. Humans are hardwired to be able to react to stressors, as well as quiet their system when there are few demands and rest is needed. Problems occur when athletes can neither react to new stimuli and demands nor shut down when recovery is needed. We’ve all had bad training days where something just seems “off.” Either there isn’t the energy to perform or we’re overstimulated, reaching physiological barriers early in the workout and at much lower levels of stimuli. As a physical therapist, I am constantly trying to get in touch with the state of my patients’ nervous system so that I can apply the most appropriate therapeutic intervention for their given level of sensitivity. I recognize that their objective (and subjective) presentation is a mere reflection of their holistic ability to switch on or switch off.

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The autonomic nervous system (ANS) is a major player in unconscious, automatic functions of the human body, such as respiratory and heart rate, digestion, and blood pressure. This is opposed to the voluntary aspect of the nervous system–the somatic nervous system—that controls movement and sensation, or the wiring behind skeletal muscle activity. Human performance is dependent on a healthy functioning neuromuscular system to perform complex movements, to move heavy loads, or to persist when the legs are burning. Tasks like these are primarily controlled by the somatic system (which, from an evolutionary perspective, is the more modern part of the nervous system). When presented with a challenge, the brain processes the variables and instructs the muscles to perform a task. We sense; then, we react. On a basic level, this is how the somatic nervous system works. But on a deeper and more primitive level, the ANS is busy fine-tuning things. Due to its wide range of physiological effects, the ANS can be considered the gauge and control center for how the body reacts to those things that we really shouldn’t

LOOKING FOR AN ORTHOPAEDIC SURGEON? have to think about. Again, we sense and we react. But in this case, we may not even be aware of the bodily changes taking place, such as changes in heart rate, blood pressure, perspiration, or arousal level. It also applies to more complex changes in muscle tone, the secretion of sugar and other metabolites for use by our tissues, respiratory rate and pattern, and the release rate of stress hormones into the bloodstream. Athletes with an adequately functioning autonomic nervous system are easily capable of preparing for competition and performing at an appropriate energy level. They can also return to a restful, quiet state when it’s time to recover. In other words, they can turn on when it’s “go time” and they can turn off when it’s not. This ability is vital to sustaining a regimented workout program, especially one that is structured and timed for a specific event. Understanding athletes’ biological readiness is key in applying appropriate workouts that will avoid the pitfalls of overtraining, poor adaptation to training, and, ultimately, injuries or burnout. The ANS has two subdivisions, sympathetic and parasympathetic. The sympathetic nervous system (SNS) is responsible for “fight or flight.” It can be thought of as the part of the ANS that reacts to stress and stimulates physiological systems that prepare us for action. The parasympathetic nervous system (PNS) is responsible for control of activities when we are at rest (“rest and digest,” or “feed and breed”). Sympathetic and parasympathetic divisions can at once be thought of as opposite and complementary of one another. While the SNS quickly reacts to immediPart II in ate stressors, the the January PNS looms in issue of AFM the background, will address constantly finepostural restoration, a tuning the body to system that maintain homeomeasures ANS stasis, or system variability neutrality, finally through taking over when assessing there is no longer and treating significant stress. postural and It is desirbreathing able for athletes’ patterns. SNS to drive

them during competition and intense workouts. Remember: the ANS has a direct effect on important physiological systems, such as heart rate, breathing rate, and the mobilization of sugar and other metabolites used by muscles. It is the SNS that ramps up these variables to prepare us for and sustain us during athletic endeavors. However, all too often the SNS becomes over stimulated due to chronic stress or a poorly timed training regimen. The nervous system may get bombarded to the point that it is no longer able to switch off. We begin to get rigid—our physiology becomes less able to adapt to new stressors in a variable way and the body tenses up, causing the PNS to be suppressed. There are methods to measure athletes’ physiological readiness as well as their neuromuscular adaptability. Austin coaches Aaron Davis and Ben House of Train. Adapt. Evolve. use the Omegawave system to measure their athlete’s readiness for upcoming training sessions. Through electrocardiogram analysis, factors such as fatigue and stress levels can be measured, allowing Davis and House to dose workouts through objective as well as subjective data. To a large degree, the Omegawave is quantifiably measuring the state of the autonomic nervous system. The volume, intensity, and type of workout or practice can then be fine-tuned and structured based on this personalized information. Davis and House explain that, “as strength and conditioning coaches, we are dealers of stress, and we can only give you what your body can handle.” Omegawave (which is now being used by a variety of professional sports franchises) allows them to get a peek inside their athletes’ ANS, their potential physiological limitations, and their readiness for that day’s workout. This is an important factor in ensuring that the proper load and intensity can be applied in a manner that allows athletes to avoid nervous system rigidity and a musculoskeletal system that is unable to adapt. Without respect for how the autonomic nervous system functions, full athletic potential may not be reached, risk of injury is elevated, and burnout is inevitable. AFM

12 . 2014 • AU STINFITMAGA Z INE.CO M • 81

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Keeping New Year’s Eve safe for all New Year’s Eve celebrations often involve a party, and a party often includes alcohol. Unfortunately, Texas leads the nation in crashes and fatalities due to drunk driving. Make the holidays festive and safe by drinking responsibly. Here’s some information to help keep the season merry and bright. Happy New Year, y’all!

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12–14 grams of alcohol 1.5 ounces of 80-proof liquor (40%) 12 ounces regular beer (4.5%) 8–9 ounces malt liquor (7%) 5 ounces wine (12%)

Texas’ legal limit for intoxication is .08 blood alcohol concentration (BAC). BAC is the percentage of ethanol in proportion to the amount of blood in the body. For .08 BAC, there is 8/10 of a milliliter of alcohol per every 1,000 milliliters of blood in the body. Because it’s a ratio, weight is important; what’s .08 BAC for a 140-pound woman is different than what’s .08 BAC for a 200-pound man (in one hour, just over 2 drinks versus 4 drinks, respectively). To see complete blood alcohol percentage charts, visit tabc.org

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BAC can continue to rise after you’ve stopped drinking. Why? Absorption rates. It takes, on average, 30 to 60 minutes (or longer) for alcohol to make its way into the bloodstream.

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A social host in Texas is not liable for the actions of those at the party who choose to drink. That changes, though, if the host knows the partygoer is a minor or gives car keys to an intoxicated adult. Violations are punishable by as much as $4,000 in fines and up to one year of incarceration.

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Liquor then beer; never fear. Beer before liquor; never been sicker. FALSE. Alcohol is alcohol, and is all processed by the body in the same manner.

“Passenger area” is defined in Texas as the area where people sit while traveling in the car. That means the back seat, too. So handing an open container off to someone else is still going to get you in trouble. And it doesn’t matter whether the car is moving or parked on a public highway.

Need a ride? If you’ve had too much to drink and need to get home safely, here are some options: Austin Sober Ride = free cab ride home from 11 p.m.– 3 a.m. Capital Metro = all services are free after 6 p.m., including Night Owls (a special service in the entertainment district that runs every 30 minutes from 8th and Colorado Street, between midnight and 3 a.m.) capmetro.org; 512-474-1200 Sober Rides = use the RideFinder app, which provides options for planning rides, from pedicabbing it to phoning a friend soberrides.org

Sober Monkeys = professional designated drivers to take you and your car home sobermonkeys.com; 512-808-9232 Tipsy Taxi Austin = drives you and your car home for a fee (rates vary) 512-848-4553 TipsyTow = AAA gives free ride and a tow (up to 10-mile distance) 1-800-222-4357

My Private Driver = A driver takes you home in your own car (rates based on day of the week, time, pick up and dropoff location)  myprivatedriver.com; 512-733-5700 Be My DD = A driver takes you home in your own vehicle (rates start at $14 an hour) bemydd.com/our_services; 1-877-823-6933

12 . 2014 • AU STINFITMAGA Z INE.CO M • 83

call for call for estimates estimates

SCHEDULED SCHEDULED MAINT MA

30K-60K-90K 30K-60K TUNE-UPS TUNE-UPS ENGINES•BRAKES ENGINES•BRAKE TRANSMISSIONS TRANSMISSIONS EXHAUST EXHAUST CUSTOM CUSTOM MODSMODS COllISION, COllISION, pAINTpAINT & BODy & BODy

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Train

Triathlon’s Fourth Element Proper fuel and hydration planning can make or break performance By Stephan Schwarze The saying “what goes in, comes out” perfectly describes how a good nutrition plan can influence triathlon training and racing. Just like for general training and workouts, it makes sense to apply periodization to nutrition. Constant nutritional restriction can be limiting and stressful. Those athletes who obsess too much about nutrition in daily life and always put certain restrictions in their diet are, surprisingly, often not the ones who do well in races. Balance is key here. 84 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

Off-season. Once race season is over, it

is normal to gain a few pounds. Maintaining an ideal race weight all year is hard and can be unhealthy. Take the limitations away, but don’t go crazy off-course. Any weight gain should stay under control. For most athletes, this happens naturally: though they work out less, they are also less hungry. Base Training. While ramping up training, take weight loss slowly. During the base phase, training volume is typically high, but the intensities are still relatively low. Losing more than one pound per week probably means a lot of workouts are being underfueled, which can easily lead to getting sick. Use mostly solid foods (energy bars, etc.) to fuel workouts to get a break from liquid nutrition and gels. To support higher training loads, time post-swim/ride/run nutrition accordingly. Get a mix of protein and carbohydrates in the first 30 to 45 minutes after a workout to speed up recovery. Waiting too long to refuel—especially after hard or long work-

Race Day. With this information in mind, here’s how I approach a long race day (i.e. half- and full-Ironman distances).

7 Tips for Training and Racing Nutrition

The unexpected: When I get stomach or GI issues, I drink only plain water in small sips for the next 15–20 minutes until it settles, and then slowly take in fuel in small sips. If I feel any oncoming cramps, I immediately increase fluid intake and swallow extra electrolytes (I always carry extra electrolytes beyond what I think is needed in a race). AFM

counterproductive. Swimming and cycling require a lot of strength. When I lose too much weight, my cycling performance is negatively affected. Try to concentrate on feeling healthy and strong instead of staring at a number on a scale. Supplement when necessary. I take vitamin and mineral supplements almost every day, many of which can be obtained through a balanced and nutritious diet. But during phases of heavy training, there’s an increased amount of stress on our bodies. Supplementing with extra vitamins maintains health and prevents issues, such as cramping or tissue injuries. Avoid sugars. The one thing I try to stay away from as much as possible is simple sugars. Taking in too much often leads to cravings, spikes, and crashes in energy levels during workouts as well as frequent stomach issues and other general health problems.

Practice nutrition at high intensity. Taking fuel in at lower intensities is generally much easier. Often, I see Ironman athletes practicing their race nutrition strategies during a slow 5- to 6-hour ride. The real challenge is to take nutrition (calories and hydration) in during higher intensity efforts. Practice properly re-fueling during intensity workouts at race-pace effort in training. Have a nutrition plan. Any race longer than 90 minutes should require some calorie intake, and almost all races require hydration. My preference is to always be independent of any fuel that is provided by the race, so I always carry my own and have a plan regarding what that is and how much of it I need to take during a race. I do, however, drink the water provided at aid stations in every race.

12 .2014 • AU STINFITMAGA Z INE.CO M • 85

TRI SE S

Weight is secondary. For triathletes, losing too much weight is often

On the run: I take water at every aid station and get a good amount of calories (at least 250 to 300 per hour).

Eat enough. Most triathletes do more than one workout per day. On days with high training loads, getting enough fuel is a big challenge. Falling behind affects training workouts and race performance. To stay strong and healthy, focus on getting what is needed to fuel workouts rather than counting calories.

On the bike: This is where I take in the most calories, targeting at least 300 calories per hour by eating in small increments; every 10–15 minutes, I sip from a bottle of highly concentrated fuel. Each bottle has about 1,000 calories, so I know how much is consumed. Electrolytes are pre-packaged.

Timing is key. What time you eat and drink throughout the day is often more important than what you eat. Get some calories in during the 30 minutes before a workout. For workouts lasting longer than 60 minutes, take in calories during the workout so you don’t get depleted, and always refuel–preferably with some protein–within 30 to 45 minutes post-workout for optimal recovery.

T1: I take 10–15 minutes after the swim to refuel.

Build and Race Season. This is the time when athletes want to optimize race weight and eat to fuel optimal performance. Sufficient calorie intake is still key; athletes who are regularly low in calories will not be able to perform and train hard. Even falling behind for one or two days can affect the next few days’ performance. In triathlon, race season is often in the summer, which means constantly staying hydrated is an imperative key to good workouts and races. This phase is the important time in training to limit unhealthy foods in daily diet and eat nutritious fuel to support training loads.

2.5–3 hours before start: I eat a solid breakfast, usually a bowl of oatmeal with a banana, and one or two eggs for protein.

outs—can negatively affect recovery, which carries over into the following workouts. Outside of training, staying balanced is key. The majority of food should be healthy, though there are plenty of opinions out there as to what this means. Still, this is a phase to eat what feels right to you.

TEXAS

Workout

Starting Out Right with Kettlebells Learn proper form before adding load based on the video by Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T.

Hip Hinge

Why: to teach a neutral torso position, which should be mastered before adding load What You Need: long pole

his month, Diane Vives is at Total Athlete ATX with Kathy Sharp, who is demonstrating the movements. This series of exercises is designed to prepare and build up to performing a proper kettlebell swing. The swing is not actually being taught here; look for great technicians and coaches for handson instruction on that exercise. The kettlebell swing is a very technical movement, and it’s important to master this basic—the hip hinge—before building up and adding load. These movements will help you prepare for working with the kettlebell.

photography by Brian Fitzsimmons performed by Kathy Sharp at Total Athlete ATX

Starting Position: • Stand in a tall posture, feet planted on the floor. • Grasp a long pole in both hands and hold it behind the back; one hand is placed behind the head and the other at the small of the back (the top hand’s palm is on the side of the pole away from the head; the back of the bottom hand is touching the back). • The bottom end of the stick should align approximately behind the knees, and there is contact with tailbone, mid back, and back of head in a straight line.

Motion: • Reach back with the hips; the pole should remain in contact in the same places and remain straight. • The upper leg and torso should create a V, not an L, as the hips are pushed back. • That V is the hip hinge, which loads the posterior chain, the stronger muscles. • Return to standing position; repeat. 12.2014 • AU STINFITMAGA Z I N E . C O M • 87

Workout

Hip Hinge into Dead Lift

Why: build on proper hip hinge form to increase strength What You Need: Kettlebell, weight plates (number depends on your height) Starting Position: • Place a kettlebell on top of weight plates to effectively raise the top of the handle to approximately knee height. • Stand in an upright position, neutral stance, with feet on either side of the weight plates. Motion: • Push the hips back into hip hinge position and grasp the kettlebell handle. • Drive hips forward, pulling the kettlebell up with both hands, while pushing through the floor. • Focus on keeping weight between the legs and maintaining static control of the upper body. • Finish in a vertical plank position. • Return back down to release into same starting position. 88 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

Battle Rope

Why: challenge stability through the torso, teach proper movement for a dynamic swing, and provide feedback on form What You Need: Single Battle Rope, partner or static anchor Starting Position (sending and receiving): • Grasp the rope in both hands while standing with feet hipwidth apart. Motion (sending a wave): • Move into full extension, working the hip hinge and sending the wave in quick up-and-down motions. • At full extension, the rope is above the head; in the hip hinge position, the rope is slammed against the ground. • Maintain hip hinge on every single one. Motion (receiving a wave): • Hold the rope with both hands while stabilizing position throughout the motion.

Want a guided look at these movements? For a more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/

12.2014 • AU STINFITMAGA Z I N E . C O M • 89

Coach Carrie

Weight a Minute... What’s Going On? Taking the mystery out of pounds gained during training By Carrie Barrett

t's 11 a.m. on Saturday morning, and I'm sitting at Magnolia Cafe about to slam down a couple of breakfast tacos and a short stack of chocolate chip pancakes. Dude! I ran 12 miles this morning so I'm entitled to it, right? Surely I can eat anything I want during training and not gain weight. I'm a calorie-burning machine! Yeah, not so fast. Maybe I want to put down that maple syrup. We all know those people who can eat whatever they want and never gain weight. Bless their hearts, I hate them. I've even told people that I train so that I can eat whatever I want, which makes me a liar. I've been in endurance training for a while now, and this 41-year-old cannot eat whatever she wants (and feel remotely good about herself). Even in the midst of heavy training, it's not uncommon for that needle on the scale to inch up a few pounds. Humph. What the heck is going on here? More importantly, if I'm gaining weight, why am I putting myself through all of this training? Aren't I supposed to morph into that lean, runner physique the more miles I train? Oh, if only it were that simple. As mileage and training start to ramp up, so does appetite and, quite frankly, the body’s need for more calories. This is the rabbit hole of overconsumption. Unfortunately, most athletes tend to overestimate their actual caloric burn, which leads to unconscious overeating, often in the form of post-run chips and margaritas. Training for a long distance race doesn't give you total impunity in eating. Sorry, team; I feel like I just told you that there is no Santa Claus. While training does give a little, continue to be mindful of the types and amount of calories you’re ingesting.

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TIP: Wear a fitness watch that tracks calorie burn so that you have a realistic idea of energy expended. Are these watches completely accurate? Not always, but they do provide a base so that refueling is within reason. Ironically, under-consumption of calories can also lead to weight gain. The human body is very complicated—much more so than is often credited—and it works to protect itself against starvation. Hormones kick in, and the body hangs onto weight as long as it feels it's in deprivation mode. Thankfully, these protective internal mechanisms keep us plugging along and escaping predators as we chug along around Lady Bird Lake. Beware: Limiting calories can be a dangerous slope. It often leads to uncontrollable cravings and binges. A calorie saved now is often 500 extra calories eaten later.

TIP: Be sensible. If you eat a well-balanced, healthy diet, not much needs to change in the course of training. Stay away from sugary, processed foods, and sport drinks that only increase cravings and add unnecessary calories. Eat every few hours to keep that metabolism running, and consult with a registered dietician if you need additional guidance. While food is certainly the main culprit of weight gain during training, here are a few other things that may lead to a few extra pounds. Fear not! Some of these are positive and desirable.

photography by Brian Fitzsimmons

Gain Muscle

same pace and distance. Mix it up; add in appropriate amounts of speed and hill work to your routine. Ultimately, you’ll get faster and burn more calories in the process.

Even if you’re not in the CrossFit box every day, training leads to more muscle mass. Because muscle tissue is denser than fat tissue, it weighs more. More muscle mass leads to a lower body fat percentage,which actually increases metabolism. Moderate strength training and muscle growth further reduces the risk of injury and improves running form and balance. I don't know about you, but I'll sacrifice a pound in order to be leaner, stronger, and faster.

Lack of Sleep and Stress

Getting Complacent The more endurance training you do, the more the body will adapt, retain water, and store carbohydrates for future use. This is especially true for people who consistantly run the

Distance training has so many long-term health benefits (thank goodness), but it can also create imbalances in life, especially if it disrupts rest and sleep patterns. According to best-selling author and fitness and nutrition expert Dr. Rick Kattouf, “When we become sleep-deprived, hormones and neurotransmitters within our body become adversely affected; namely, hormones such as ghrelin, leptin, and the neurotransmitter serotonin. When these hormones and neurotransmitters are disrupted

Trust me, I know that seeing a few extra pounds on the scale can be frustrating, especially when you are out there working your butt off. However, that's not an excuse to turn in the endurance athlete training card. Realize that the scale is only one of many fitness barometers. Monitor how you feel throughout the day, the way clothes fit, how those workout performances are going, and the amount and quality of sleep you are getting. That dang scale only provides an arbitrary number. Informed athletes monitor the entire scope of a training season and expect those ups and downs. They're normal. By process of elimination, you can identify the possible factors, make adjustments, and be well on your way to a successful finish line feeling like the lean and mean athlete you have become! AFM

due to sleep deprivation, it affects our mood, appetite, food cravings, etc. This hormone imbalance can also greatly increase our food cravings, which can then lead to binge eating, which leads to weight gain. You can see how easy it is for a vicious cycle to start when we become sleep-deprived.”

Water Weight Fluctuations As most women can attest, weight can shift on a daily basis based on hydration levels and water retention. This can lead to some temporary (but necessary) weight gain that should level off as activity increases. Don't be afraid to drink water, however; optimal hydration can reduce hunger and stave off cramps as well as prevent other related issues that diminish performance.

Half-Marathon Training Plan for 3M or Austin Half

WEEKS 5-8 (12/01-12/28)

Details of each workout will be on the Interactive Training Plan. Visit austinfitmagazine.com for more information.

WEEK 5 (12/01–

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 4 miles at projected goal pace to practice race day pacing

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 9 miles First 5: 1–1.5 min below race pace Last 4: at or near goal pace

Optional Run: 3 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 2 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 7 x 1 min hill, RPE 7–8, HR Zone 3–4, recover for 2 min in between each Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 10 miles 1–1.5 min below race pace

Optional Run: 3 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 8 x 1 min hill, RPE 7–8, HR Zone 3–4, recover for 2 min in between each Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 11–12 miles First 7: 1–1.5 min below race pace Last 4–5: at or near goal pace

Optional Run: 3 miles or XTrain

Strength, yoga, or core work

Warm Up (WU): 2 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 6 x 1 min hill, RPE 7–8, HR Zone 3–4, recover for 2 min in between each Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2

XTrain – no running

30 min tempo run RPE is 7–8 or HR Zone 3–4

Rest!

Long Run: 9 miles First 5: 1–1.5 min below race pace Last 4: at or near goal pace

Optional Run: 3 miles or XTrain

12/07)

WEEK 6 (12/08– 12/14)

WEEK 7 (12/15–12/21)

WEEK 8 (12/22– 12/28)

RPE = Rate of Perceived Exertion (1 is super easy–10 is incredibly difficult) XTRAIN = Cross training days. Give your legs a rest and enjoy other activities such as swimming, yoga, or cycling. BEGINNERS OR NEW RUNNERS: If you are starting from ground zero with this plan, I encourage you to take regular walk intervals during the prescribed workout.

12.2014 • AU STINFITMAGA Z I N E . C O M • 91

EST. 1978

EVENTS FEATURED Willie Nelson and Family at Austin City Limits

SPORTS AND OUTDOORS December 6 Full Moon Hike at Government Canyon State Natural Area Just northwest of San Antonio in the outskirts of the Texas Hill Country lies more than 40 miles of hiking and biking trails traversing through land ranging from remote rugged canyon lands to gently rolling grasslands. Join knowledgeable guides and ghosts of dinosaurs past (tracks in this area date back some 110 million years) on a short, 3-mile night hike under a full moon. Group size is limited; tpwd.state.tx.us/state-parks/governmentcanyon/park_events

JOAN OF ARCTIC

AUSTIN STORE

401 W. 3RD ST., AUSTIN, TX 78701 512.320.1999

STBERNARDSPORTS.COM

December 7–21 Austin Trail of Lights It’s the 50th anniversary of this fun holiday tradition. There is a new and improved trail, an interactive Santa’s workshop, and new light displays, such as Candy Land, Toy Machine, Tiny Town, and the Trail of Lights Globe. The Yule Log returns for the first time in ten years and will be burning brightly in front of the sand volleyball courts in Zilker park. Supportthetrail.org December 13 Westcave Preserve Star Party Austin has some sweet outdoor spots to while 92 • AU STINFITMAGA Z INE.CO M • 12.2014

away the daylight hours, but where does one go to get the best views of the stars at night? Answer: Westcave Preserve, one of the closest dark sky locations in the Austin area, 30 miles west of the city, off Hamilton Pool Road. Star nights, offered once a month, are an ideal opportunity to enjoy an evening escaping the city lights to gaze at what lies beyond through a high-quality telescope. Reservations required; westcave.org/events/ star-party

ARTS December 10 Alex Clare at Emo’s The 29-year old British singer-songwriter, most well known for taking the dubstep world by storm with his No.7 Billboard hit song Too Close in 2011, makes an appearance in the Music Capitol of the World to promote his 2014 album, Three Hearts. emosaustin.com/ alex-clare-three-hearts December 17 A Christmas Carol and White Christmas (Double Feature Film) Spend an evening at the Paramount Theatre and take in a back-to-back showing of two classic Christmas features—the 1938 film A Christmas Carol and the 1954 film White photography by David Weaver

THE COOLEST WAY TO GET FIT IN AUSTIN! Christmas. The first show is at 7 p.m. with the second following at 8:30 p.m. One ticket provides admission to both screenings. The event has been deemed as “the cinematic equivalent of a hot-cocoa-fueled winter retreat.” austintheatre.org December 31 Willie Nelson and Family at Austin City Limits The Austin musician returns to his hometown to ring in the New Year with a live music performance at Austin City Limits. In 2013, Nelson released Let’s Face the Music and Dance, an album filled with deep pop country classics performed by Nelson and Family–his long-time touring and recording ensemble. Issued later that year was To All The Girls, an album featuring 18 duets with top female singers Dolly Parton, Sheryl Crow, Loretta Lynn, Wynonna Judd, Rosanne Cash, Alison Krauss, Miranda Lambert, Carrie Underwood, Emmylou Harris, and Norah Jones. Nelson, who has been a famous (and, at times, infamous) figure in his home state as well as on the country music stage, has more than 200 albums to his name. acl-live.com

beer samples your hops-loving heart desires. 512brewing.com

LIFESTYLE December 3 Craft at Umlauf Sculpture Garden Swap pine tree branches for succulents at this wreath-making party at the Umlauf Sculpture Garden, where participants learn from horticulturist and artist Monique Capanelli how to turn native, heat-tolerant plants into a Christmas wreath worthy of front-door display. Plants, materials, wine, and beer are included in ticket purchase. eventbrite.com/e/crafttickets-14005148777?aff=es2&rank=138 December 6 Psychedelic Festival Dress up in crazy-cool costumes and be transported back in time with ’60s and ’70s psychedelic musical performances at this all-day blacklight art and paint party. Body and face painting provided. Peace out, yo. psychedelicfestival.com

December 7 Free First Sunday (recurring event) FOOD AND DRINK Round up the family for a free afternoon exploring all three floors of exhibits December 6 and state artifacts at the Bob Edible Holiday Gifts Class Bullock Museum. Special Who needs a decorative kid-friendly programs start bow to top a present when at noon. The museum’s Submit your event you’ve got these thoughtful current exhibit, La online at austinfitmagazine.com treats? Add a personal and Belle: The Ship That tasty touch to gifts by giving Changed History, is an them something special this archaeological resurrection season. Learn how to make and restoration of the 17th homemade chai tea mix, vanilla century ship. Part of La Salle’s extract, preserved lemons, and North American expedition from chocolate bark. sustainablefoodcenter.org France, the La Belle sunk to the bottom of Matagorda Bay off the Texas Coast December 20 (and every Saturday) some 300-plus years ago after being (512) Brewery Tour abandoned due to “bad weather and human Microbrews have been riding high in the beer incompetence.” thestoryoftexas.com sphere for a few years now. Learn more about what all goes into making a microbrew, from the ingredients and equipment to the step-bystep process, at the (512) Brewing Company. A $10 tour ticket gets a pint glass and all the 12 .2014 • AU STINFITMAGA Z INE.CO M • 93

Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult. NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

Medicine in Motion Martha Pyron, MD

Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training

Central Location at

711 W. 38th Street, Ste G4

RIDES&RACES FEATURED Spicewoods Vineyard Half Marathon and 5k & Color Fun Fest

94 • AUSTI NF I TM AGAZ IN E .COM • 12 .2 014

Cash. Keys. Phone. ID.

Carry all of your running essentials!

DECEMBER December 5 Lights of Love 5K Mueller Park and Hangar, Austin, TX rmhc-austin.kintera.org/faf/home/default. asp?ievent=1115264 December 6 Trail of Lights 2-Mile Fun Run Austin, TX • austintrailoflights.org/2014-trail-oflights-fun-run Girls on the Run 5K Austin, TX • gotraustin.org/events unBEARable Fun! Run 5K Burnet, TX • unbearablefunrun.weebly.com

Spicewood Vineyards Half Marathon/10K Spicewood, TX • runintexas.com Sights & Sounds of San Marcos 5K San Marcos, TX • sights-n-sounds.org/5k/ December 7 Brown Santa 5K Austin, TX • brownsanta.org/20145krun.html Decker Challenge Half Marathon Austin, TX • austinrunners.org/events/deckerchallenge/ Race #3 in the ADC presented by Austin Fit Magazine

Rock ’n’ Roll San Antonio Marathon San Antonio, TX • runrocknroll.competitor.com/ san-antonio Mission to Mission Charity Bike Tour San Antonio, TX • m2msa.com December 13 Cedar Park Jingle Bell 5K Cedar Park, TX • roguerunning.com/ events/934.html

December 14 Austin Jingle Bell 5K Austin, TX • austinjinglebell.com HITS Endurance Circuit of The Americas, Austin, TX hitsrunning.com/austin-tx/ Biggest Loser Run/Walk 10K/5K Six Flags, San Antonio, TX biggestloserrunwalk.com/SixFlags_Fiesta_ Texas_race December 20 Vern’s No Frills 5K Georgetown, TX • noexcusesrunning.com Illuminations Half Marathon and 5K San Antonio, TX • illuminationshalf.com/raceinfo/san-antonio-race-info/

™

Run Like the Wind 5K Austin, TX • schrodifund.org/RunLiketheWind. htm

Girls on the Run 5K San Antonio, TX • gotrsanantonio.org

December 22 Madeleine Memorial 5K Christmas Stroll New Braunfels, TX madeleinehindmanmemorialfund.com

JANUARY January 1 Commitment Day 5K Austin, TX • commitmentday.com January 3 Color Fun Fest 5K Austin, TX • colorfunfest5k.com/locations/austin January 10 Bandera 100K/50K/25K Hill Country State Natural Area, Bandera, TX tejastrails.com January 11 Road to Prosperity 5K Camp Mabry, Austin, TX • active.com/austin-tx/ running/distance-running-races/road-toprosperity-5k-2015

Polar Bear Mud Run 5K Spicewood, TX • hlccc.org/events/polarbear/ 12 . 2014 • AU STINFITMAGA Z INE.CO M • 95

www.spibelt.com 866.966.4440

Made in Austin

RIDES&RACES FEATURED 3M Half Marathon

96 • AUSTI NF I TM AGA Z IN E .COM • 12 .2 014

photos provided by Conley Sports Productions, LLC

Rogue Distance Festival 30K/Half Marathon/10K Cedar Park, TX • roguedistancefestival.com

Chocoholic Frolic 10K/5K San Antonio, TX • chocoholicfrolicrun.com

Race #4 in the ADC presented by Austin Fit Magazine

February 14 Cupid’s Chase 5K Austin, TX and San Antonio, TX • comop.org/ cupidschase

January 17 Rangers Resolution Run 10K/5K Cedar Park, TX • roguerunning.com/ events/697.html

TheKey2Freedom 5K Pflugerville, TX • thekey2freedom5k.org

Bruises & Bandages Half Marathon/10K/5K Georgetown, TX trailheadrunning.com/bruises.html

February 15 Austin Marathon & Half Marathon Austin, TX • youraustinmarathon.com

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler

Race #6 in the ADC presented by Austin Fit Magazine

Vern’s No Frills 5K Georgetown, TX • noexcusesrunning.com Purgatory Trail Run 5K and 10 Miler San Antonio, TX • athleteguild.com/running/ san-marcos-tx/2015-3rd-annual-purgatorytrail-run

Paramount Break-A-Leg 5K Austin, TX • austintheatre.org February 21 Foam Glow 5K Austin, TX • foamglow.com The Graffiti Run 5K San Antonio, TX • thegraffitirun.com

January 25 3M Half Marathon Austin, TX • stepout.diabetes.org

Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com

Race #5 in the ADC presented by Austin Fit Magazine

January 31 Austin Gorilla Run 5K Austin, TX austingorillarun.com

Submit your ride or race online at austinfitmagazine.com

Rocky Raccoon 100 Miler Huntsville State Park, Huntsville, TX tejastrails.com

February 22 Alamo Run Fest Half Marathon/10K/5K San Antonio, TX alamorunfest.com

February 28 5K Thrill Seeker Experience Obstacle Run San Antonio, TX • thrillseekers5k.com

FEBRUARY February 7 Rocky 50 Miler Huntsville State Park, Huntsville, TX tejastrails.com

Missions Half Marathon/10K/5K San Antonio, TX • missionsmarathonhalf.com Nueces 50 Mile/50K/25K/10K Camp Eagle, Rocksprings, TX | tejastrails.com

February 8 Natural Bridge Caverns Trail Runs Half Marathon/10K/5K San Antonio, TX redemptionrp.com/NBCTrailRun

12 . 2014 • AU STINFITMAGA Z INE.CO M • 97

602 West 13th Street | Austin, TX 78701 512.472.9393

GreaterTexasWater.com

DISCOVER!

TELL US ABOUT IT! Give us a shout at @AustinFit. We'd love to hear about your experience!

New Paths in Bee Cave

Find your way on the Greenway Primitive Trails

here’s a new 6-mile trail system available just west of Austin for walking, running, hiking, and mountain biking. Opened to the public in June 2013, the Greenway Primitive Trails at Bee Cave is an unimproved, 160-acre park in the Texas Hill Country. Nestled along Highway 71, the park offers four different trails that intersect one another for a variety of route options. The trails are colorcoded (blue, red, yellow, orange) with directional arrows and “you are here” maps posted at trail intersections, making navigation easy. Because this is a primitive facility, there are no restrooms or water sources on site, and the area does not fall under the Americans with Disabilities Act rules, so plan your trek accordingly. Terrain The Greenway offers rolling, single-track trails, a few short, steep “down and up” dry creek crossings (rain can, however, fill these areas), and some long stretches of false flats that follow a fence line along the back of the property. The footing, which consists of packed dirt and occasional rocky sections, is not too technical or tricky. Trees are interspersed, allowing for partial shade in some areas. A large blue water tank towers overhead on the northwest edge of the property, providing a visual landmark throughout the park. How to Get There The trailhead is located in a residential area in Falconhead West off Highway 71 just north of Hamilton Pool Road. At the intersection of Rockies Run and Patagonia Pass, take Patagonia Pass west until it dead-ends into a small parking lot (parking is limited to ten vehicles). Enter the trail at the north end of parking lot. The park is only open during daylight hours (gate is locked at night), and camping is not allowed.

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Thanks to Trailhead Running’s Susan Farago for providing this month’s route. Got a route to share? Email editors@austinfitmagazine.com with a description and your contact information (name, email, phone number).

photography by Fotohogg

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