Austin Fit Magazine November 2021: The Food + Mood Issue

NOV 2021

Meet Elite Sweets Protein Donuts

Austin’s Favorite Gluten-free Spots

Tips for the Holiday Season

Love is now bigger than ever.

The 2021 Subaru Crosstrek. ®

Best Resale Value in its class for two years running, according to Kelley Blue Book.3

Love is now bigger than ever. ®

2021 SUBARU

CROSSTREK

PREMIUM

NHTSA 5-Star Overall Safety Rating.2 Best Resale Value in its class for two years running, according to Kelley Blue Book.3 97% of Subaru Crosstrek vehicles sold in the last 9 years are still on the road today, more than Honda CR-V, Toyota RAV4, or Jeep Compass.4

$

279

5

PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$1,905 Down Payment $595 Security Deposit $279 )LUVW 0RQWK·V /HDVH 3D\PHQW $2,779 Total Due at

/HDVH 6LJQLQJ

MRD-13

2021 SUBARU

ASCENT

PREMIUM

Choice of second-row bench seat or captain’s chairs SUBARU STARLINK ® Safety and Security 4G LTE Wi-Fi capability

$

374

1

PER MONTH LEASE/ 36 MONTHS/12,000 MILES PER YEAR

$2,905 Down Payment $595 Security Deposit $374 )LUVW 0RQWK·V /HDVH 3D\PHQW $3,874 Total Due at

/HDVH 6LJQLQJ

MCB-12

AUSTIN SUBARU 6

0653 7KLV FORVH HQGHG OHDVH DYDLODEOH WR ZHOO TXDOLðHG OHVVHHV 7RWDO PRQWKO\ SD\PHQWV N PLOHV SHU \HDU DGGLWLRQDO RYHUDJH IHH RI å PLOH PD\ DSSO\ /HVVHH LV UHVSRQVLEOH IRU DOO PDLQWHQDQFH XQOHVV RWKHUZLVH VSHFLðHG $GGLWLRQDO IHHV IRU HDUO\ WHUPLQDWLRQ SD\PHQW GHOLQTXHQF\ DQG RU H[FHVVLYH ZHDU DQG WHDU PD\ DSSO\ /HVVHH PXVW SURYLGH DSSURSULDWH DXWR LQVXUDQFH WKURXJKRXW OHDVH WHUP RI PRQWKV 6HH $XVWLQ 6XEDUX IRU GHWDLOV *RYHUQPHQW 6WDU 6DIHW\ 5DWLQJV DUH SDUW RI WKH 1DWLRQDO +LJKZD\ 7UDτF 6DIHW\ $GPLQLVWUDWLRQâV 1+76$âV 1HZ &DU $VVHVVPHQW 3URJUDP ZZZ 6DIHU&DU JRY 3 9HKLFOHâV SURMHFWHG UHVDOH YDOXH LV VSHFLðF WR WKH PRGHO \HDUV )RU PRUH LQIRUPDWLRQ YLVLW .HOOH\ %OXH %RRNâV .%% FRP .HOOH\ %OXH %RRN LV D UHJLVWHUHG WUDGHPDUN RI .HOOH\ %OXH %RRN &R Inc. 4 %DVHG RQ ([SHULDQ $XWRPRWLYH YHKLFOHV LQ RSHUDWLRQ YV WRWDO QHZ UHJLVWUDWLRQV IRU 0< DV RI 'HFHPEHU 0653 7KLV FORVH HQGHG OHDVH DYDLODEOH WR ZHOO TXDOLðHG OHVVHHV 7RWDO PRQWKO\ SD\PHQWV N PLOHV SHU \HDU DGGLWLRQDO RYHUDJH IHH RI å PLOH PD\ DSSO\ /HVVHH LV UHVSRQVLEOH IRU DOO PDLQWHQDQFH XQOHVV RWKHUZLVH VSHFLðHG $GGLWLRQDO IHHV IRU HDUO\ WHUPLQDWLRQ SD\PHQW GHOLQTXHQF\ DQG RU H[FHVVLYH ZHDU DQG WHDU PD\ DSSO\ /HVVHH PXVW SURYLGH DSSURSULDWH DXWR LQVXUDQFH WKURXJKRXW OHDVH WHUP RI PRQWKV 6HH $XVWLQ 6XEDUX IRU GHWDLOV 6 3XUFKDVH OHDVH DQ\ QHZ SUHYLRXVO\ XQWLWOHG 6XEDUX UHFHLYH D FRPSOLPHQWDU\ IDFWRU\ VFKHGXOHG PDLQWHQDQFH SODQ IRU \HDUV PLOHV ZKLFKHYHU FRPHV ðUVW 6HH 6XEDUX $GGHG 6HFXULW\ 0DLQWHQDQFH 3ODQ IRU LQWHUYDOV FRYHUDJHV OLPLWDWLRQV &XVWRPHU PXVW WDNH GHOLYHU\ EHIRUH DQG UHVLGH ZLWKLQ WKH SURPRWLRQDO DUHD 6HH $XVWLQ 6XEDUX IRU SURJUDP GHWDLOV HOLJLELOLW\ 1

Carey Kepler with Ronda & Brook Owner & Coach at CrossFit Central Burnet Rd.

the heart of Discover Austin’s Own Nulo Pet Food

pet food.

Find a Local Store at Nulo.com

From the Director But the food scene is more than just a plethora of places to stop in for a bite. In Austin, the quality of the food just seems exponentially elevated. From the mom & pop spot down the street to the new experimental menu downtown, everything is made with a certain level of love for the culinary arts.

This month’s issue, Food + Mood, is all about our connections to food. Some articles will talk about how to navigate those connections — things like why certain things make you feel the way that they do, how to create healthy connections to food for kids or why there is a cultural shame around doing a pretty essential act. Others will dive into the people behind the scenes creating the foods we eat everyday.

One such chef you’ll read about is Lawrence Eguakun, the man behind Wasota Vegan Paradise. He originally started in the tech world but quickly found a passion in cooking food for others. After a battle with cancer, a friend helped him fund and reopen, creating the only vegan Nigerian food truck in Austin.

Another article is on twin brothers who started their own protein donut company. It started in college when they found themselves making lots of late-night trips to the donut shop next to their dorm. With a little inspiration and a lot of hard work, the brothers are now making waves in the fitness food industry — while also making that nostalgic donut a healthy treat.

But, of course, it wouldn’t be a food issue without some great recipes, nutrition tips and tricks, or food trend deep dives. No matter what you came looking for, I hope you came hungry because this issue has plenty of tasty reads just waiting for you to dive in!

And with that, I hope you all are looking forward to the holiday seasons ahead. May your days be filled with good eats and good memories.

THE FOOD SCENE HERE IS MORE THAN JUST A PLETHORA OF PLACES TO STOP IN FOR A BITE.

L

iving in Austin, we are spoiled with a rich and diverse cuisine scene. You can start your day with the iconic breakfast taco, make your way to the café of your choice for lunch, indulge in a chef-curated menu for dinner and still have plenty of options to choose from the next day. Not to mention the food trucks!

Keep Austin Fit,

Monica Hand

DIRECTOR OF CONTENT

NOVEMBER 2021

4

PHOTOGRAPHY

Exposure

COTRONEO PHOTOGRAPHY LO CATIO N : HIL L C O UN TRY, HWY 71 @Cotroneo.Photography https://cotroneophotography.smugmug.com

Want to possibly be featured in AFM? Email your work to afmteam @austinfitmagazine.com!

5

AU S T I N F I T M AG A Z I N E

November 2021

70

AMBASSADOR’S CORNER: DANE’S BODY SHOP

18 GLUTEN-FREE

40 THE STORY BEHIND

AUSTIN FAVORITES NOVEMBER 2021

THE GOOD STUFF

WASOTA VEGAN PARADISE 6

Contents

HIGHLIGHTS

Letter from the Director 4 | Digital Content 8 | Ambassador’s Corner 70 | Events 72 | Rides and Races 74

32

MEET THE PROTEINPACKED PASTRY

44

HAPPY PLATE, HAPPY BABY

66

KICK MO’S BUTT: HEAT BOOTCAMP

NUTRITION

Recipe of the Month: From Maudie’s Tex Mex 10 Healthy Thanksgiving Sides 12 Blue Algae & The Folly of Food Trends 16 Mood-Boosting Nutrition 22

LIFESTYLE

WELLNESS

Put Food Shame to Bed 26 Finding Your Dopamine 28

FITNESS

Mental Health Column: Top Ten The Sound Bath Experience 58 Ways to Reduce Burnout 48 Contrast Therapy for Tuning in to the Body 52 Body and Mind 62 Vitamin B6: The Happy Vitamin 56

7

AU S T I N F I T M AG A Z I N E

AUSTINFITMAGAZINE.COM We’re more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we’re up to. austinfitmagazine.com

AUSTIN’S CULINARY CLASSICS

NUTRITION

Good Food for a Good Mood

NOVEMBER 2021

LIFESTYLE

Six Ways Plants Enhance Your Mood and Emotional Health

8

WELLNESS

Eating Well for the Cold Season

CEO | LOU EARLE PUBLISHER | LYNNE EARLE CTO | DREW TERRY

#KEEPAUSTINFIT Follow us on Instagram: @ AU S T I N F I T Tag us or use the hashtag #KeepAustinFit for your post to be featured.

DIRECTOR OF CONTENT | MONICA HAND ART DIRECTOR | BEN CHOMIAK PHOTOGRAPHER | BRIAN FITZSIMMONS MARKETING DIRECTOR | AMANDA BOURESSA EDITORIAL ASSISTANT | JACKIE BOCANEGRA CONTRIBUTING WRITERS Sarah Leahy, Mia Barnes, Jason Bourgeois, Monica Brant, Kati Epps, Julie Falchuk, John Howard, Sarah Leahy, Cindy Present, Candice Seti, PsyD, Stephanie Thomas, Jessica Tranchina, PT, DPT INTERNS Habraham Arellano, Allison Drinnon, Jacqueline Knox, Alexie Rendon, Aja Webber

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES lynne@austinfitmagazine.com 512.608.8554 EDITORIAL SUBMISSIONS austinfitmagazine.com/article-submission fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe p 512.407.8383 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.

PLEASE RECYCLE THIS MAGAZINE

9

AU S T I N F I T M AG A Z I N E

NUTRITION SPONSOR

Maudie’s Tex Mex

NOVEMBER 2021

RECIPE OF THE MONTH n Check out Maudie’s recipe for a chilled avocado soup with chipotle seared corn and shrimp.

C HIL L E D AVO CA DO SOU P WI TH C HIPOT L E SEAR ED COR N A N D S H RI M P INGREDIENTS: Soup: 3 cups low sodium chicken broth 1½ cups diced peeled avocado (about 2) 1 medium tomatillo – boiled to soften 1 medium jalapeno (deseeded for less spice) – boiled with tomatillo 2 tablespoons chopped fresh cilantro 2 tablespoons fresh lime juice ½ teaspoon kosher salt ¼ teaspoon freshly ground black pepper Shrimp and Corn: ¾ pound medium shrimp, peeled and deveined ½ teaspoon ground cumin ½ teaspoon freshly ground black pepper ¼ teaspoon kosher salt 1 (7-ounce) can chipotle chiles in adobo sauce 1 tablespoon extra virgin olive oil 1 cup fresh corn kernels (about 2 ears) ¼ cup finely chopped red or white onion 1 garlic clove, minced 1 tablespoon fresh lime juice 1 green onion, sliced thinly

NOVEMBER 2021

10

PREPARATION: Soup: 1. Boil tomatillo and jalapeno together until tomatillo soften (slight discoloration).

2. Remove tomatillo and jalapeno and place in blender.

3. Add chicken broth, avocado, cilantro, lime juice, salt and pepper to blender or food processor, and process until smooth. If the soup looks thin, add a little more avocado. Cover and chill +/- 2hours.

Shrimp: 1. Sprinkle shrimp with cumin, pepper, and salt; set aside.

2. Remove 1 chipotle chile and 1 tablespoon adobo sauce from the can, and finely chop the chile (remove seeds). Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat the pan with the olive oil.

• Add shrimp, and cook for 2 minutes. Turn shrimp over.

• Add corn, onion, and garlic; sauté for 2 minutes.

• Add chopped chipotle chile, 1 tablespoon adobo sauce, and 1 tablespoon lime juice; sauté for 2 minutes, or until shrimp are done and vegetables are crisp-tender.

Plating: Ladle about 3 to 4oz of soup into each of 8 bowls.

Top with corn mixture and 1-2 shrimp and sprinkle with diced green onion.

11

AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Sarah Leahy, CPT

THREE HEALTHY THANKSGIVING SIDES n The turkey may be the main show, but why not give those classic side-dishes a new look?

A IR F RY E R SM ASH E D P OTATO E S

Crispy on the outside, soft on the inside, and full of flavor.

INGREDIENTS: 1½ lbs baby potato medley Fresh rosemary Fresh sage Salt Pepper Avocado oil spray PREPARATION: 1. Wash and dry potatoes.

2. Bring a pot of water to a boil. Add potatoes, cover, remove from heat, and let sit for 12-15 minutes.

3. While the potatoes are softening, coarsely chop 3 sprigs of rosemary and 6 large sage leaves. Set aside.

4. Remove the potatoes from the water, place on a cutting board, and smash flat using the back of a sturdy spatula and the heel of your hand.

5. Preheat your air fryer for 3 minutes.

6. Remove the air fryer basket, spritz with avocado oil spray.

Add smashed potatoes, fresh herbs, and season with salt and pepper. Add another spray of oil and toss to coat.

7. Return basket to air fryer and cook on max crisp 10 minutes, shaking basket once or twice during cooking.

8. Transfer to a serving dish. Enjoy!

NOVEMBER 2021

12

G REEN BEA NS W I T H C R I S PY O N I O N S A fresher, brighter take on the traditional green bean casserole.

INGREDIENTS: 1½ lbs green beans 3 to 4 shallots (or scallions, sweet pearl onions) 2 to 3 garlic cloves (more or less to taste) 1 large lemon Avocado oil spray Salt Pepper

3. Remove from basket, lightly salt and set aside.

(Topping can be made a day ahead of time and kept in an airtight container.)

Cook Green Beans: 1. Prep an ice bath: fill a bowl larger than your colander with ice water, set inside your sink.

2. Lightly salt a large pot of water and bring to a boil.

Add green beans, boiling approximately 3 minutes until bright green, then immediately remove the green beans to a colander and place on the ice bath. Rinse the beans with cold water. Pat dry with a clean kitchen towel.

3. Preheat oven to 425°F. 4. Transfer the blanched green beans to an oven safe dish, spritz with avocado oil spray, lighten with salt and pepper to taste, and gently toss. Top with thinly sliced lemon.

5. Bake at 425°F for 10-12 minutes.

6. Top green beans with crispy onion and garlic chips.

7. Enjoy!

PREPARATION: 1. Wash and trim green beans, set aside.

Blackened Crispy Onion and Garlic Topping: 1. Peel and thinly slice shallots and garlic. You can substitute small pearl onions or scallions for shallots, or use a mixture of the three.

2. Preheat the air fryer for 3 minutes. Remove basket and lightly spritz the inside with avocado oil cooking spray, then add the onion and garlic mix. Spray the top of onions and garlic with oil and give the basket a good shake to distribute.

Cook in the air fryer on max crisp setting for 8-10 minutes, shaking two to three times throughout the cooking process.

13

AU S T I N F I T M AG A Z I N E

n NUTRITION BA KED C R A N B E R RY SAUC E

A bright, aromatic cranberry sauce with fresh fruit and warm spices.

INGREDIENTS: ½ lb fresh cranberries (or frozen + thawed) 2 large oranges (Tangelos or Navel Oranges both work well) 2 to 4 cinnamon sticks 1 tablespoon of whole cloves or 1 tablespoon ground cloves Optional: liquid agave or honey PREPARATION: Sauce: 1. Slice cranberries in half and place in bowl.

2. Add juice and zest of one large orange.

3 Grate fresh cinnamon, add 1 tablespoon whole cloves, and remainder of cinnamon sticks.

4. Mix, cover and refrigerate at least 2 hours or overnight.

Bake: 1. Preheat oven to 425°F. 2. Remove cranberries from the fridge, stir, and season with additional cinnamon to taste. If sweeter sauce is preferred, add agave or honey.

3. Peel and chop one large orange and mix into cranberries.

4. Bake at 425°F for 20 minutes, stirring once during cooking.

5. Remove from the oven, stir thoroughly and remove whole cloves.

6. Transfer to a serving dish. Enjoy!

Leahy is a Minneapolis transplant in East Austin and is a certified personal trainer, award-winning interior designer, and former gym owner. She offers in-person and online training with an emphasis on strength training and building confidence in and out of the gym.

Leahy’s passion for strength extends to your business, with a full offering of gym design and business consulting services.

NOVEMBER 2021

14

NUTRITION AUTHOR

Allison Drinnon

BLUE ALGAE & THE FOLLY OF FOOD TRENDS n Take a look at the algae food trend and how to avoid falling into the buzzwords.

A

lgae has been consumed by humans for centuries both as food and medicine.

However, popularity for this nutritious ingredient has increased in the past few years, trending alongside a growing use of herbal supplements and ailments. Two main types of algae have appeared in these trends: red and blue-green algae.

What are the supposed benefits and concerns of algae?

A majority of the claims surrounding algae as a supplement focus on beneficial properties such as anti-inflammatories, antioxidants, immune system boosting and more. Food influencers will assert that red algae specifically boosts healthy, glowy skin by blocking UV rays and retaining moisture. They also contend that blue-green algae protects against high blood pressure, lowers the risk of cancer and supports muscular health. These properties could be attributed to algae’s abundance of amino acids, fibers, sulfated polysaccharides and more. However, the primary concern regarding these claims is the lack of research.

“Spirulina and algae, in general, is a really new supplement so there’s not a lot of research on it. It’s very preliminary,” says Linda Steinhardt, a sports and exercise dietitian from KP Nutrition Therapy.

What is algae?

Algae are unicellular and multicellular eukaryotic and photosynthetic organisms found in aquatic environments. These eukaryotic organisms include red algae. However, the general term “algae” typically also includes tiny prokaryotic unicellular organisms called cyanobacteria or blue-green algae. The most common form of blue-green algae is spirulina. In the current world of COVID-19, bacteria may create a negative, worrisome reaction; however, numerous types of bacteria can be beneficial and essential to our body’s health. The diet and food industries have seen algae utilized as a buzzword in smoothie and juice shops, vitamin and supplement suppliers, and social media.

NOVEMBER 2021

16

Unlike the broad research on supplements such as vitamin D or iron, algae lacks research on its effects on the human body. Information about the amount of dosage, the form of dosage, the timing of dosage and more have yet to be investigated. Furthermore, the supplement industry is not as regulated as the food industry may be.

“If you want to take spirulina, take spirulina but get it from a third-party tested source so you know that what’s in the bottle is what you paid for,” Steinhardt says.

and speaking with a healthcare professional such as a doctor or dietitian.

“There will always be a new [food trend],” Steinhardt says. “It’s understandable why people will want to jump on a new trend because [influencers] often use buzzwords with food trends to get people to purchase them.”

Before looking for a supplement or any marketed dieting trend, consumers need to consider the larger picture outside of their diet. Certain symptoms like low energy can be attributed to other social and lifestyle factors such as getting enough sleep, eating enough food and having balanced food groups. Anything that is too good to be true most likely is.

“It’s a billion dollar industry; let’s pause and ask if they have my interests in mind,” Steinhardt says. “[Have] the autonomy to say, ‘Hey, I know what’s best for my body.’” afm

What about other food trends besides algae?

Before incorporating any new supplement or trend into your diet, Steinhardt recommends taking food trends with a grain of salt, investing time into researching information from accredited sources,

17

AU S T I N F I T M AG A Z I N E

NUTRITION AUTHOR

Aja Webber

GLUTEN-FREE AUSTIN FAVS n Gluten allergy or intolerance

getting you down? These Austinbased restaurants have got you covered.

A

lthough in recent years the glutenfree diet has become a sort of fad for weight loss and healthy eating, for many people, gluten can be extremely dangerous for the body.

Celiac disease is the most severe form of gluten intolerance. If someone with the disease eats the protein found in wheat, rye and barley, it can cause damage to the small intestine and even lead to malabsorption of nutrients in the body.

Even people with a mild gluten intolerance who don’t have celiac disease can suffer from symptoms such as fatigue, diarrhea, excess bloating and gas, abdominal pain and nausea.

Although there is no current cure for celiac disease or gluten intolerance, the simplest thing to do is cut gluten out of your diet.

Finding tasty gluten-free food, especially at restaurants, can be tough. Luckily, Austin has some great restaurants that are gluten-free friendly.

Let’s take a look.

NOVEMBER 2021

WI L DER WO O D RESTAURA N T A N D BA R

With a fully gluten-free menu, this restaurant is a hot spot for all people looking to enjoy some delicious food. If you’re looking for a place with a wide variety of options, Wilder Wood is for you. Offering over 60 menu options, you will never have to worry about finding something you like.

Wilder Wood is a bar as well, and since beer is a hard thing to come by in the gluten-free community, they’ve got you covered. Wilder Wood has an entire menu dedicated to gluten-free beers and ciders, so you can get your fair share of bubbly.

If you’re looking to dine in, have a private party or catering event, Wilder Wood can make your gluten-free dinner shine.

18

Z U CC HINI KIL L

With a name inspired by a ’90s feminist girl band, this restaurant is for all of those in need of some delicious gluten-free desserts and inclusivity for all. Don’t worry — not all of the desserts contain zucchini, but they are all vegan and free of gluten and soy.

From chai donuts to pink coconut cupcakes, you can find any sweet under the sun. They even offer homemade dog treats!

If you are looking for a place to enjoy glutenfree desserts or talk about local feminists bands, this woman-owned bakery could be the treat you’re looking for.

PI C N I K

Picnik’s menu is entirely free of gluten, peanuts and refined sugar, but you wouldn’t know by looking at the options.

Oftentimes, foods have gluten in them when you don’t even realize. Things like fried food can be beer battered — even something as simple as soy sauce can lead to intestinal discomfort for those with gluten intolerance.

Picnik’s menu is full of delicious options for those who can’t usually eat those kinds of foods. From biscuits with honey to fried chicken to a basket of homemade muffins — Picnik has taken being gluten free to a whole new level.

19

AU S T I N F I T M AG A Z I N E

n NUTRITION

ATX C O C IN A

Mexican food is a staple in Austin, but finding gluten-free alternatives can be challenging. For a fun night out with friends or family, ATX Cocina offers a full gluten-free menu.

ATX Cocina is not a grab-and-go kind of place. It is a sit-down restaurant, and it’s important to keep in mind that some dishes can be on the pricier side.

Aside from the expenses, this restaurant offers a great menu full of fish, vegetable and meat dishes. If you are looking for a high-end, aesthetically pleasing restaurant full of tasty gluten-free food and fun cocktails, this cocina could be for you.

G A L A X Y C A FE

Although this cafe is not entirely gluten free, Galaxy Cafe does offer a gluten-free menu with over 50 options. Unlike ATX Cocina, Galaxy Cafe has a more traditional American menu similar to what you would find at a diner.

The restaurant encourages talking to your server about your specific gluten allergy before ordering so that they can ensure all of your specific dietary needs are met.

A great option for breakfast, lunch or dinner, their menu has a wide variety of gluten-free options. Whether you are looking for a classic hamburger or something more healthy like a buddha bowl, Galaxy Cafe has got you covered.

C OUNT ER CULTURE

Sustainability and inclusivity is what Counter Culture is all about. Using locally grown, organic ingredients to create delicious gluten- and soy-free dishes is this restaurant’s specialty. Their dedication to waste reduction is what makes this restaurant stand out.

Over 97% of their waste is composted or recycled, and all of their to-go containers are compostable.

If you’re in the mood for some savory comfort food — Counter Culture is the place to be. From buffalo mac and cheese to a tempeh reuben sandwich, Counter Culture has lots of gluten-free, soy-free and vegan options to meet your dietary needs. afm

NOVEMBER 2021

20

NUTRITION AUTHOR

Candice Seti, PsyD.

MOOD-BOOSTING NUTRITION n Learn a few different foods that

could be the pick-me-up you need.

W

e need to eat to survive, right?

However, most of us use food for many reasons beyond sustenance.

Food may be a source of distraction for us or an anxiety-reducer. Food may be a way of avoiding emotions or simply curing boredom. If we are going to use food as something other than simply a way to feed our body, how about we use it as a way to boost our mood? Here are some keys to using food as a mood-booster and what foods to focus on:

Go Omega

Omega-3s are vital for brain health, as they help with your brain membrane as well as brain development and cell signaling. And a brain that’s healthy from omega-3s seems less likely to be depressed! In fact, research has shown that eating omega-3s regularly results in lower depression scores, while low levels of DHA (an omega-3 fat) have been associated with increased risk of suicide.

What to do: Increase your consumption of fatty fish (like salmon, mackerel and tuna), avocados, olive oil, nuts and seeds, or consider taking a fish oil supplement.

NOVEMBER 2021

22

Get Your Five a Day

Antioxidants are molecules that help fight the oxidation that can lead to aging and inflammation, and they are found in abundance in fruits and vegetables.

Without antioxidants, our bodies create free radicals, and these free radicals have been linked to both anxiety and depression. Because increased antioxidant consumption helps prevent these free radicals, a high-antioxidant diet is preventative for anxiety and depression. In fact, greater fruit and vegetable consumption has been associated with less depression and psychological distress, fewer mood problems and greater optimism.

What to do: Eat five fruits and veggies daily, focusing on produce that is rich in color (which means they are high in antioxidants). Pro tip: Purple and blue foods (e.g. berries, eggplant, cabbage) are particularly high in anthocyanins, an antioxidant that can be very effective in warding off depression.

Fiberize Your Breakfast

Your mood is surprisingly tied to your blood sugar levels, and a happy mind is associated with stable blood sugar levels. Given this, the best way to stabilize your blood sugar is by eating slow-release energy foods that are high in fiber. Because fiber helps to slow your digestion of carbohydrates, it ensures that your blood sugar levels don’t spike and then quickly drop. Studies have shown that starting off your day with a high-fiber breakfast can actually help control both mood swings and irritability throughout the day.

What to do: Start your day off with a bowl of oatmeal or some eggs with 100% whole grain toast.

23

AU S T I N F I T M AG A Z I N E

n NUTRITION Keep Your Gut Happy

More and more research is coming out on what is called the “gut brain,” because gut health is so closely tied to brain health. In fact, 90% of your body’s serotonin (a neurotransmitter that affects mood and stress) is produced in your gut! So, a happy gut means a happy mind.

In order to keep your gut happy, you need to introduce beneficial microbes, also known as probiotics, and provide the right food for those microbes, also known as prebiotics, or soluble fiber.

What to do: Eat probiotics and prebiotics regularly.

Probiotics are fresh fermented foods including yogurt, kefir, kimchi, sauerkraut and tempeh. Prebiotics are soluble fiber-rich foods including unripe bananas, sunchokes/Jerusalem artichokes, garlic, onions, asparagus, leeks and chicory root.

Try Some Tryptophan

Tryptophan is an amino acid found in certain foods, and it is also a precursor to serotonin. You may recall that serotonin is a neurotransmitter that impacts our mood and stress levels, so anything that helps create it for us is a good thing! In fact, research has shown that low levels of serotonin have been associated with depression, anxiety and aggression.

What to do: Incorporate tryptophan-rich foods into your diet including chicken, turkey, eggs, fish, nuts, seeds, milk and tofu.

Stop The Processing

You already know that keeping your blood sugar stable is the best way to control your mood. So, clearly, foods that cause major blood sugar spikes and drops would prevent this. The worst contenders? Processed white flour and sugar. While these foods can give you a quick energy spike, because they lack fiber, this spike is quickly followed by a drop that causes fatigue, mental sluggishness and irritability.

What to do: Avoid processed white flour and sugar, and replace them with whole grains and fruit to keep your blood sugar stable and provide long-lasting energy.

NOVEMBER 2021

Focus on incorporating these simple changes into your diet and start reaping all the benefits of these mood-boosting foods! afm As a therapist, author, speaker, coach and former yo-yo dieter, Candice Seti, PsyD., is committed to helping others achieve health and wellness while gaining selfconfidence, stopping self-sabotage and achieving their goals. She maintains a private practice in San Diego, California, where she works one-on-one with individuals, helping them understand their maladaptive behaviors and thought patterns while replacing them with a healthier perspective that allows them to overcome self-sabotage and thrive in their lives. She is the author of “The Self-Sabotage Behavior Workbook” and “Shatter the Yoyo.”

24

AFM APP IS HERE!

Check out AFM’s latest stories and issues — all on our new app! Available now on iOS. Android coming soon.

LIFESTYLE AUTHOR

Allison Drinnon

PUT FOOD SHAME TO BED n Understanding the cultural

guilt that comes along with food and how to combat it this holiday season.

T

he fall and winter holidays mark a time of changing weather, sparkling decorations, family time and feasts.

However, people struggling with self-image and a positive relationship with food may find the family gatherings a place of discomfort, anxiety and guilt, also known as food shame.

What is food shame?

Food shame is the culturally imposed feeling of guilt one experiences after eating, especially after eating large portions or “unhealthy” foods.

“It’s problematic because you’re human and you need to eat, period,” professional counselor Amy Oliver shares. “When we connect that

NOVEMBER 2021

shame and worth with food, it becomes a real big driver in weight cycling, weight gain and other unhealthy relationships with food, including eating disorders.”

Oliver runs her own private practice, Bluebell Counseling, where she specializes in social anxiety, self-esteem and eating disorders. With increased social interaction and food presence, Oliver warns against the effects of food shame and offers insightful tips to encourage body positivity.

“Body image is important because we all have bodies,” Oliver says. “It affects how we interact with people, and it’s also a part of self-esteem — it is a part of who we think we are and our understanding of ourselves.”

26

Where does food shame come from?

Oliver explains that body image becomes a problem when it begins to consume one’s waking thoughts and people begin to define themselves by their body. Women often experience insecurity and shame over their bodies and food more than men because women psychologically tend to be more relational than men. Oliver connects two major aspects that influence body image: media and human nature.

Oliver says that the commercial world pressures many to believe that we should not be content or happy with our current selves.

Many of those that find themselves scrolling through social media sites such as Instagram or Twitter

BODY IMAGE IS IMPORTANT BECAUSE WE ALL HAVE BODIES. IT AFFECTS HOW WE INTERACT WITH PEOPLE, AND IT’S ALSO A PART OF SELF-ESTEEM .”

often encounter influencers or ads endorsing a supplement, a weight-loss method, or another product that claims to change one’s appearance. However, only a small percentage of women can naturally achieve the commercialized and advertised body. A 2016 study revealed that the average American women’s clothing size fell between a misses size 16-18 or a women’s plus size 20W. Furthermore, Oliver remarks that an intrinsic aspect of human nature is the need to be socially accepted.

“If you think back to caveman days, if you were ousted from the tribe, you died,” Oliver says. “It’s very engrained biologically in us to need to be accepted; anything that threatens that is going to be hard [to overcome].”

How do the holidays affect food shame? How do we cope?

The holidays bring insecurity, conflict and other feelings to the forefront. Family gatherings means cooking and eating large meals, catching up with those you might encounter only once a year, and, unfortunately, dealing with the judgments and perceptions of others.

If you’re already feeling insecure about your body or about your relationship with food, it’s going to be really hard to be around that much stimulation,” Oliver says.

“There is all of that anticipation of ‘what I’m going to hear,’ ‘what am I going to say,’ and ‘am I going to be able to control myself ?’”

27

However, Oliver provides a handful of suggestions for promoting mindfulness and positive thinking: • Focus on your positive traits, accomplishments and strengths • Encourage others to remove judgement • Avoid labeling foods as “good” and “bad” or “healthy” and “unhealthy” • Remember that your eating during the holidays is not representative of your normal eating • Adopt a rule of no body, weight and diet talk • Shift thoughts to enjoying the food and nourishing yourself • Consider how much your body does for you “If we decide to decriminalize food, then it stops having power over us, and, then, we are able to have a more healthy, happy, normal relationship with food,” Oliver says. “Holiday food is a display of love and gratitude, not shame.

Let go of judgement and be in the moment.” afm

AU S T I N F I T M AG A Z I N E

LIFESTYLE AUTHOR

Cindy Present

FINDING YOUR DOPAMINE n AFM’s Cindy Present talks about

life and the importance of finding what makes you happy.

F

ive years ago, I began suggesting to my colleagues that, within the next several years, conversations around the topic of mental wellness would begin to be as “socially acceptable” as the ones about physical wellness. As someone who has been involved in the wellness industry my entire life, I could sense the change was an overdue one.

“What did you do at the gym today?”

“Who is your personal trainer?”

“I gotta go get a run in before I go to work.”

“I want to be able to bench press another twenty pounds.”

“Can you help me lose ten to fifteen pounds?”

Questions and statements similar to these that align with our physical health have never had

NOVEMBER 2021

28

stigma with our family and friends.

But talking about our mental health, the conversations taking place inside our heads, the need for a new therapist, and it was a completely different story.

The trend toward removing judgment and shame from topics around mental health is a game changer. It’s refreshing to see mental fitness become as important, and as much a topic, in our society today as physical fitness.

Mental wellness became a talking point in our home when I lost one of my best friends in an accident. She had always been the kind to take time to herself on the water. I always wondered what it was about the water that drew her in so often and so intensely.

She was a first responder and what I realized after her accident was that she was turning to time in nature to reset her mind, release her tension, and unlock her emotions. I went on a quest to better understand the science of her utilization of water and being on the lake as a form of therapy to herself and others, including myself.

That pursuit led me to a friendship with Wallace J. Nichols — or J as he’s known to his friends.

J is the author of “Blue Mind,” and has spoken on behalf of our foundation, Operation Get Out, on several occasions. The collection of science and validation he shares supporting water as a therapeutic and mood-boosting opportunity is not only refreshing, but exciting.

We’ve strategically shared it with hundreds of first responders, nurses, military and surviving families through Op Get Out as we have immersed not only in verbally sharing the data and mission, but also physically taking individuals out and intentionally sharing the therapeutic benefits of activity on the water.

29

I’m forever grateful to J for providing the backbone and validation of what we do philanthropically. However, as a mom and wife, I’m even more grateful for him providing me with a tool that I’ve been able to share and utilize with my family.

“One of the greatest gifts you can give your children is water,” I once heard J share in his soft, easy-going way of delivering his content. I grew up on the water.

Not because my parents were wealthy, but because my dad loved it out there. It was this lifestyle that afforded me the opportunity to grow as a competitive water sports athlete throughout my life. When I had my own kids, I thought their use of water would be the same — skiing, barefooting, wake surfing, paddling, boating, or whatever the water led them to do.

It wasn’t until our oldest was moving into his first dorm room in his freshman year at Embry Riddle in Prescott, Arizona that I truly grasped the meaning J was communicating about gifting our children with water. As all parents experience with their first kid moving off to college, there was that bittersweet emotion as we all first walked into his dorm.

“Which side are you going to choose?” We asked as the three of us stood in the doorway with bags, boxes and goodies in hand, staring at a bunk bed and desk to the left and a matching set on the right. I’d be lying if I didn’t say there weren’t tears in my eyes and a shake to my voice.

He plopped down at a desk tucked deep within the space below the bed. He turned right to look out the window. Then, he rolled the desk chair to the opposite side of the room, bellied up to that desk, and turned left to look out the same window.

AU S T I N F I T M AG A Z I N E

n LIFESTYLE

WE KNOW THAT BEING IN, NEAR OR ON THE WATER INCREASES ALL THE ‘FEEL GOOD’ HORMONES: ADRENALINE, DOPAMINE AND SEROTONIN. AND IT DECREASES THE STRESS HORMONE, CORTISOL.” “I’m taking that side,” he very decisively exclaimed, rolling back to that first side of the room.

My husband and I locked eyes, wondering what in the world made one side any different from the other since they both were sterile, basic, boring spaces. And the “chosen” side had less privacy the way the door opened — hadn’t he considered that?

“What’s the difference?” My unfiltered self questioned before considering the fact that life decisions were his now, and Momma didn’t need to be making them for him.

“Look,” he quickly answered without any hesitation. “You can see the water from here.”

And he was correct. From the left side of the room, sparkling from the sides of the granite landscape was Watson Lake, one of the only waterways in Prescott.

Through the science of “Blue Mind,” we know that being in, near or on the water increases all the “feel good” hormones: adrenaline, dopamine and serotonin. And conversely, it decreases the stress

NOVEMBER 2021

hormone, cortisol. Leaving my son for his first year of college with a view of the water, something he knew would give him comfort in times of adversity or strife, gave me more peace of mind than anything else could.

It’s a tough time to raise children.

I know that’s an understatement for many. However, conversations around mental health and mood are now quite common in our household. From early on, I’ve attempted to help our kids be aware of what naturally gives them their mental “feel good.” When one of our boys comes to me stressed out, in a bad mood or calls home saying their mind is not in a good place, we go through that list of what we affectionately refer to as “giving them their dope” (dopamine).

My goal is for them to have a natural, mental wellness toolbox that they can dip into when they need it. To first try utilizing what is accessible and natural to improve their mood, reset their mind or release what’s worrying or stressing them.

Nature, water, community, a

30

good hike, paddle, run or workout — it’s a very personal list, but one that is important to know and utilize. And more importantly, as a supporting family member, partner or community, encouraging others to take something that historically may have been perceived as selfish intent can now be encouraged as an intentional means for positive mental and mood-boosting factors.

What’s your dope? afm Cindy is a native Austinite with a lifelong pursuit of providing experiences to individuals that positively affect mind, body and spiritual fitness.

She is director of fitness and water sports at Lake Austin Spa Resort, co-founder of Operation Get Out and Get Out Girl, and an ambassador of Blue Mind Life. Cindy has a full resume of podium results in Ironman full and half distances, Xterra, marathons, paddleboarding, waterskiing, and adventure racing.

Get to the root of your sleepless nights!

Our certified sleep specialist, Julie Hamilton, NP, can help you get to the root of your sleeping issues with a personalized treatment plan.

Take advantage of our At-Home Sleep Study Package today!

• Initial Consult • At-Home Sleep Test

25% OFF NOW THROUGH 11/30!

• Follow-up Visit To Review Results & Create Your Personalized Plan

Start sleeping better today!

Call 512-706-9443 or visit www.texasintegrative.com to schedule today.

Two Austin Locations

Experienced Provider

3006 Bee Cave Rd, Suite A300 4201 Bee Cave Rd, Suite B112

Julie Hamilton, NP

APRIL NOVEMBER 2021

32 32

2020

Meet the

PROTEINPACKED PASTRY Elite Sweets is making the classic donut the perfect workout partner.

AUTHOR MONICA HAND

33

AU S T I N F I T M AG A Z I N E

NOVEMBER 2021

34

Whether it be glazed, jelly-filled or cakey, donuts are an iconic breakfast item. Naturally, donut shops are of no shortage here in Texas, with a local shop almost always around the corner. It’s a treat that is impossible to eat without a smile on your face. But what happens when making a switch from sweet cravings to a more balanced diet? It seems like donuts would be one of the first indulgences that would have to go. One local company, however, had a better idea: Make donuts healthy.

Although the company is now taking off in terms of investments and expansion, Amin Bahari, founder and CEO, says that the story of Elite Sweets’ individually packaged protein donuts really starts all the way back when he and his twin brother Amir were in high school.

“Our family struggles with diabetes, and growing up we weren’t the healthiest kids either,” Bahari says.

“At 16, I was 380 pounds. My brother and I realized we needed to make a change.”

With the lifestyle changes came a new approach to food, and the twins took on the keto diet as a way to rework their relationship with nutrition. At the time, keto wasn’t the fad that is now, so finding the right things to eat was more of a challenge for the brothers.

But within a year, they both had lost over 100 pounds.

“Fast forward to college days at UT Austin, and we were living with some football players in the dorms on campus,” Bahari says. “We weren’t strictly keto anymore, just health-conscious. But of course, with a donut shop down the street from the dorm, we were late-night regulars.”

It was one of these late-night runs that sparked the real idea for Elite Sweets.

“We were like, ‘Why has nobody done that with donuts?’” Bahari says. “And then, well, we decided to do it ourselves.”

The first batch was made by Amir, right there in their apartment kitchen. Although Bahari admits that the first batch was not at all edible, it sparked their twoyear journey to creating the recipe that is used today.

Bahari says that they wanted to make sure that the donut was something that their friends and roommates on the football team, Caleb Bluiett and Timothy Cole Jr., could eat to help them meet their nutrition goals, and they wanted it to be something even their family could enjoy. This meant that they needed to have protein, sugar-free and keto-minded recipes.

“We talked to the nutritionists and coaches that worked with the football team at UT to get a better idea of what needed to be in the donut and how to make it happen,” Bahari says. “It was a long process getting the recipe right and working with commercial kitchens, but we knew what we wanted, and it’s been so rewarding seeing it all come together.”

Once the recipe was solidified, they were able to develop three different flavors, all of which are keto and free of sugar, soy and gluten. From there, the process of finding ways to produce, package and distribute the donuts took focus. While outsourcing for much of their business and production needs, the twin brothers also needed to raise funds and find investors.

But it’s no surprise that, with the rising interest in health-conscious foods and low-calorie diets, the healthy donut caught eyes. Food Business News reported earlier this year on how Elite Sweets raised $2 million in seed funding — a big number for such a small snack.

35

AU S T I N F I T M AG A Z I N E

IT WAS A LONG PROCESS GETTING THE RECIPE RIGHT AND WORKING WITH COMMERCIAL KITCHENS, BUT WE KNEW WHAT WE WANTED, AND IT’S BEEN SO REWARDING SEEING IT ALL COME TOGETHER.”

NOVEMBER 2021

36

37

AU S T I N F I T M AG A Z I N E

NOVEMBER 2021

38

In fact, some top leaders in the industry have joined in to help them grow through advising and investing — Super Coffee’s Jim, Jake and Jordan DeCicco, Patrick Schwarzenegger and Nik Ingersoll of Barnana to name a few.

“It’s been great to work with these guys, like the Super Coffee guys. They’ve raised over $180 million themselves and they are young like us,” Bahari says.

“They’ve helped us talk to and bring on investors and just build out a blueprint for the business. We just want to put together a team of rock stars.”

In terms of growth, Bahari says that some distribution plans were put on hold due to COVID-19, but that didn’t stop the brothers from still finding a way to get their product out there. Switching gears to

e-commerce, the donut is now a top seller on Amazon, and they have built out their own online platform.

With the investors, the brothers are looking to continue to expand the business, grow the team and get the product ready for the shelves. Bahari even teases out the idea of expanding beyond just the three flavors and beyond donuts, too.

“At the end of the day, we were just college kids with an idea,” Bahari says. “Now we’ve raised a couple million dollars and are looking to grow the business.

This is just the start for us.” afm

39

AU S T I N F I T M AG A Z I N E

B Y OR

D N I EH

a t o s a W T

T S HE

P N A G E V

A R A

E S DI

Lawrence Eguakun has been cooking West African food in the Austin area since 1998.

AU T H O R JAC Q U E L I N E K N OX

NOVEMBER 2021

40

41

AU S T I N F I T M AG A Z I N E

F

or Lawrence Eguakun, it all started with potluck dinners at the high-tech company he worked for, where he would bring West African rice, vegetables and other dishes for his co-workers to enjoy. Out of all the food, Eguakun’s would be finished first, and that is how he found out people loved the food he made.

Watching people love his cooking surprised him.

Even growing up in Nigeria, Eguakun would watch his mother cook all of the time, but he never thought much about it.

“If someone told me I would be cooking [in the future], I would have just laughed at the person,” Eguakun says.

Eguakun came to the United States at age 28. When his previous job in the technology industry didn’t work out, Eguakun saw the opportunity to explore his cooking and began a catering business in 1994 with a focus on catering traditional foods for African events in the community.

Four years later, Eguakun opened his first restaurant: World Beat Cafe. It was located on the corner of Martin Luther King Jr. Blvd and Nueces St., close to The University of Texas at Austin campus.

“A lot of people did not know about West African food,” Eguakun says. “When they came in, they would think it was Ethiopian food.”

When customers come in asking for Ethiopian food, Eguakun encourages them to try his West African food.

“I [would] give them my food and say, ‘Look, eat this food, and if you're not happy then don’t pay,’” Eguakun remarks.

NOVEMBER 2021

He still tells this to uneasy customers to this day, and no one has ever asked for their money back.

Eguakun ran World Beat Cafe for eight years but had to close the restaurant in 2006 when he was diagnosed with a rare kind of T-cell lymphoma. He was given a 15% chance of survival and moved to Houston while he underwent treatment. Then, after five months of treatment, Eguakun went into remission.

When he came back, his customers were waiting for him. Knowing he was healthy, they began asking him to open the restaurant back up. Although he wanted to, at the time, Eguakun didn’t have the money because of his medical bills. So, as a compromise, a customer inquired about his thoughts on a food truck.

“The only food trucks I knew in the day were the taco trucks that drive around town,” Eguakun says with a laugh.

42

In 2011, that same customer donated money to Eguakun so that he was able to rent a food truck and eventually buy it.

While he still cooked the same food, Eguakun renamed his food truck business to Wasota African Cuisine. Wasota comes from the neighborhood his family lived in, Uwasota. Eguakun dropped the U off to make the name easier for people to remember. And when the food truck first began, it was not serving just vegan food.

“I used to do everything — all kinds of meat, chicken and fish — but I have always been vegan,” Eguakun says. “I have never been a meat eater, but because I cooked it, I had to taste the meat.”

Three years ago, Eguakun realized that he could go completely vegan if he just rebranded his food truck to serve a vegan-only menu.

Thus, in 2018, Wasota Vegan Paradise was born. Now, everything on the menu is vegan, and Eguakun prides himself on only using the freshest ingredients to create his own version of West African food that is very healthy. He pours his heart and soul into preparing food that his customers will love and that will make them feel good.

“The biggest ingredient in my food is love,” Eguakun says. “If you love what you do and you love the people who eat your food, you make sure what you cook for them is good.”

Eguakun jokes that while the first ingredient is love, the second is tomatoes, as most everything on the menu is tomato based. “If you like tomatoes, you will never have any problem with my food,” Eguakun says.

However, Eguakun wants to accommodate all of his customers. If a customer doesn’t like tomatoes,

for example, he will take the time to prepare them something special and delicious, sans tomato.

When asked what his favorite dish on the menu is, Eguakun laughs. “A lot of customers who come for the first time ask me what my favorite is,” Eguakun says. “I tell them that I don’t have a favorite because if I can’t eat the food then I can’t sell it.”

However, one of his customers believes that Eguakun’s favorite is the V8, which has black-eyed peas, spinach and fried plantains, and has dubbed it “Larry’s Favorite” after Lawrence. The customer posted the name on his social media and Eguakun now gets a lot of requests for “Larry’s Favorite.”

Even with the “Larry’s Favorite” trend, Eguakun says that the most popular dish is still the Wasota Vegan Platter. It is also the most expensive on the menu at $15 a plate. He believes that it is the most popular because it has a variety of foods including jollof rice, black-eyed peas, sauteed spinach, fried plantains and black-eyed pea fritters, which Eguakun compared to a vegan hushpuppy.

At the end of the day, Eguakun cooks for his customers.

“I care for my customers,” Eguakun remarks. “They are my family and my bosses. I always tell people that I work with that I am not their boss. The boss is the person who comes to pay for the food.

Whether they come with flip flops or a suit, they are our bosses. I enjoy cooking because my customers appreciate it and appreciate me. That is why I love it.” afm Wasota Vegan Paradise is located at 701 E. 53rd Street.

43

AU S T I N F I T M AG A Z I N E

WELLNESS AUTHOR

Alexie Rendon

HAPPY PLATE, HAPPY BABY n Read what these pediatricians

and parents have to say about food relationships for kids.

NOVEMBER 2021

44

N

utrition: It can seem simple, yet complicated, no matter your age.

Throw in a hungry baby, picky toddler or growing teenager and things can seem even trickier for parents. But finding that balance for the whole family doesn’t have to be so complicated.

Michel “Mitsy” Veloz, registered dietitian at Dell Children’s Medical Center, says it’s all about getting your child involved.

“Being hands on is key,” Veloz explained. “As you make your grocery list and go shopping, invite your child to be an active part of the process in an age-appropriate way.

Plan some extra time at the grocery store or farmers market to allow your child to help select the items you need.”

Once you are home and ready to get cooking, make it a team effort.

Kourtney Curry, a mother of two, ages six and eight, finds her kids are more likely to eat what’s for dinner if they are involved in the preparation process. Children thrive off of this structure.

Veloz emphasized children need to be eating three, well-balanced meals every three to four hours.

Ignore the food trends and fad diets. They are what they claim to be: short-term crazes.

“Make sure your plate looks happy,” Veloz says. “A happy plate is one that has lots of color.”

Another tip, if your child refuses to eat vegetables, it might be worth a shot to bring them to a garden. Veloz says that, for her, taking patients to the garden at Dell Children’s and letting them pick the food fresh often stimulates and excites them about the food in a whole new way.

Some parents even simplify life more by only preparing one meal for dinner. NICU nurse and

mom Brittany Carillo makes it a point to feed her eight-month-old daughter just about everything she and her husband eat. This method that Brittany and husband Jordan have chosen to feed baby Haisley is known as “baby-led weaning.”

According to one study done by the University of Otago, this method of baby-led weaning (BW) is defined as introducing foods to infants where they are feeding themselves hand-held foods instead of being spoon-fed by an adult. The BW infant also shares family food and mealtimes and is offered milk (ideally breast milk) on demand until they self-wean.

Brittany says she is pleased with how the baby-led weaning process has been for her daughter. Haisley was fed puree food from four and a half to six months. Since then, she has moved to baby-led weaning.

The child is able to enjoy family meals alongside her parents by

45

eating foods cut into long strips which are easy for her to hold while her motor skills are developing.

And so far, Brittany says, Haisley is a great eater.

Baby-led weaning is a great way to expose infants to foods in an attempt to avoid developing picky eating habits. Who says baby food has to be mushy and bland?

For parents of older children, it’s very important to discuss balance.

Desserts and soda can be enjoyed but it is important to balance the dessert with good sources of protein and nutrients in the meal.

Food label literacy is very important, too. Take a look at the labels on the things you drink.

Oftentimes, these drinks are full of sugars and carbs. Veloz suggests enjoying soda in small quantities after a meal so the stomach is not being filled with unfulfilling sugary liquid throughout the meal itself.

As the holidays approach, many

AU S T I N F I T M AG A Z I N E

n WELLNESS families will find themselves in social settings with foods that might be unfamiliar to children. Make the unfamiliar familiar by including your child in the proration process. Veloz encourages parents to let tiny hands have jobs to make them feel they are contributing to the meal.

Engage in conversation with your child about what dishes will be present at the dinner table. If these recipes are family traditions, tell the stories behind them. In her experience, Veloz has found children love to learn about these things which make them feel included and secure.

Once at the holiday gathering, ditch the screens, invite your child to participate in mealtime conversation. Not only does this foster social skills, it also allows the child to observe good eating habits by the adults around them.

Nutrition is a journey. Lifestyle, food preferences and dietary needs will change throughout one’s lifespan, and that’s okay.

As families experience these changes it is important to learn from credible resources backed by science.

If you are ever unsure or would like to learn more about the ways you can encourage your child to make healthy food choices, seek professionals like Michele Veloz, as there are many resources that are ready to help your family succeed. afm

NOVEMBER 2021

46

IN-PERSON & ONLINE 200 & 300 HOUR YOGA TEACHER TRAINING WEEKLY DONATION BASED WORKSHOPS Deepen Your Practice and Join Us Today!

109 Jacob Fontaine Ln Suite 800

WELLNESS AUTHOR

John Howard & Julie Falchuk

TOP TEN WAYS TO REDUCE BURNOUT n How to identify burnout and how to

alleviate the symptoms and get back to feeling ready to take on your days.

B

urnout levels have been high for many lately. During the pandemic, work has been part of this cause, whether it’s the monotony of working from home, a lack of in-person social engagement with team members, working long hours via Zoom or the stress of managing pandemic factors. While burnout is often associated with work, it can result from feeling stagnant in your personal life as well. The pandemic has made some aspects of personal life more challenging as well, such as travel, seeing friends, eating out, attending events and visiting with family.

Burnout is defined as emotional, mental or physical exhaustion and overwhelm, usually as a product of sustained stress. While it is most commonly associated with doing a hard job for a long time, it can also result from too much “sameness” in your routine, a lack of social engagement, emotional stress, difficult relationships or losing touch with what brings you joy in life.

Burnout is a common feeling many can relate to.

It’s nothing to be ashamed of, and a normal sign of

NOVEMBER 2021

needing a change of pace or some relief in your current situation. If you’re feeling burned out, you might need to make changes to your work schedule, your personal life or the balance of the two. Or you may need to process your feelings and connect more with others.

Here are 10 effective ways of alleviating burnout:

1

Share. Burnout can get worse with isolation.

Talking to people you know such as friends, family members or a therapist, can help unburden you of pent-up feelings and allow you to explore your inner experience. Getting clear on how you’re feeling and what you need to be different is an important first step.

2

Take some time off. Break up your routine.

Consider a vacation, but if traveling or taking much time off is a challenge, you might still be able to set aside two to three days to do something different like taking walks in the park, seeing friends or re-engaging with hobbies. If you can get away, you

48

Common si

4

PHOTO COURTESY OF CARTER PT.

 Mental fatigue, lac k of focus o procrastina r tion  Irritabil ity

Examine your work/life balance.

Create breaks in between difficult work periods of the day to eat, drink and rest.

You can also mix in some energizing routines like a walk in the morning, or a workout in the midafternoon. Make time for things that offer fun, play and meaning each week. Plan your work/life balance in advance, so you don’t get caught in the same routine because you don’t have plans. And consider how often you need to take some time off to reset — quarterly can be nice, even if it’s just a few days.

Set clear goals. If you feel

overwhelmed at work or find yourself procrastinating, set a few simple and practical goals for what needs to be accomplished and focus on those. Setting a

ou

t include:  Feelings of depletion , overwhelm exhaustion or

might look for a short-term rental not too far away like a cabin on a lake, just to get out of your usual environment for a while.

3

gns of burn

 A lack o f in

terest in on

e’s work  A cynic al or pessim istic view of and of life the worl

d

 Feeling emoti

onally stuc

k or trapped  “Acting out” or “cop ing” b such as cha nges in eati ehaviors ng, compuls activities, g ive ambling, a d dictions an substance o d veruse

49

AU S T I N F I T M AG A Z I N E

n WELLNESS few meaningful goals in your personal life can also help focus positive energy on what lifts you up. You may not be able to attain certain goals right away, but just having a plan and working toward them can elevate your spirits.

5

Make sure you have something to look forward to. Pick

one thing you can feel excited about each day like going to Barton Springs, spending time with a friend or watching an episode of your favorite show.

Scheduling one fun thing into each day will give you energy and help you maintain a positive outlook.

6

9

Soul search. It’s important to stay connected

to what brings you purpose, passion and meaning. Orienting life around your most important values helps provide context to work, relationships and challenging phases. Do some journaling on what matters most to you in life and game plan for how to keep those values top of mind no matter your work or responsibilities.

7

a great way to alleviate burnout. Finding ways to play is key to maintaining a healthy mind and managing the stress of modern life. Consider board game nights with friends or community groups, taking an improv acting class or spending a day at a local music festival. Look for ways to engage with humor and fun, bonding activities.

10

Talk to a Therapist. Humans are complex.

Sometimes talking to a professional can help you organize your thoughts, understand your feelings and develop a plan of action. Therapy gives you a private space to explore how you’re doing and get expert feedback from someone experienced in helping optimize mind and life.

8

Measure the Results. Take stock

every now and then of how you’re feeling with burnout. Measuring your feelings periodically will help you notice when burnout is high and what actions bring it down and make you feel energized and refreshed. Monitoring your feelings will help you develop a consistent work/life balance that can help keep burnout at bay. afm

Practice yoga and meditation. Movement

John Howard and Julie Falchuk are therapists and wellness experts at PRESENCE, an integrative health center supporting you to develop optimal mental, physical and relationship health so you can thrive in your life.

and exercise help with stagnation and bring some relief to depression and anxiety. Yoga is a great way to combine a mental break with physical exercise and active breathing, which helps reset the nervous system. Learning how to meditate gives your brain time in calm, regenerative states and over time the practice can offer long-term benefits to your state of mind, deepening peace and satisfaction.

NOVEMBER 2021

Find ways to play and laugh. Laughter is

50

WORKOUT 7 DAYS FREE! CALL OR TEXT US AT (512) 998-2216 TO GET STARTED

FITNESS. ACCOUNTABILITY. COMMUNITY. ALL UNDER ONE ROOF!

six months. straighter teeth. all smiles.

A new at-home Invisalign® aligner treatment for adults who want to give their smile a touch up, fast.

Guided by your neighborhood orthodontist. smiledoctors.com

Visit one of our many locations in the greater Austin area: Christopher Stansbury, D.D.S., M.S. Cedar Park | Lake Creek (512) 258-6979 SMILE DOCTORS OF TEXAS | SCOTT V. LAW, D.M.D., OWNER

Giancarlo Santos, D.D.S. Four Points (512) 717-8100

Julio De La Fuente, D.D.S., M.S. Round Rock | Research (512) 582-2060

WELLNESS AUTHOR

Stephanie Thomas

TUNING IN TO THE BODY n Kick the fad diets and instead learn to listen to your body through intuitive eating.

I

’m sure many of you could agree that diets always seem to overpromise and under-deliver. Plus, all the rules that accompany these diet plans can cause a lot of stress and frustration. If you’ve been thinking it’s time for a different approach, allow me to introduce you to intuitive eating. It entails no calorie-counting and no forbidden foods. Yes, really! If you’re ready to break up with dieting for good, read on to learn what intuitive eating is and how it can benefit you.

We’re told to finish everything on our plates whether we’re hungry or not. We learn that dessert is a reward that can be taken away if we misbehave. We’re told that certain foods are good and others are bad, leading you to feel guilty when you eat something on the “bad” list. Over time, we adopt these rules and follow them without questioning how they’re making us feel, physically and mentally.

We’re all born as intuitive eaters

Intuitive eating is essentially the opposite of a traditional diet. It doesn’t impose rules, tell you to count points or calories or label foods as “good” or “bad.” Instead, it encourages you to re-learn how to eat outside the diet mentality, putting the focus on your natural internal cues like hunger, fullness, energy and satisfaction.

What is intuitive eating?

Babies are naturally intuitive eaters. They cry to signal hunger, eat until they’re satisfied and then stop eating. As we grow up, however, rules and restrictions are set around food, causing us to lose touch with our inner intuition.

NOVEMBER 2021

52

Learning to trust your body

The 10 principles of intuitive eating

Intuitive eating — as defined by its creators, dietitians Evelyn Tribole and Elyse Resch — is made up of 10 core principles: 1. Reject the diet mentality 2. Honor your hunger 3. Make peace with food 4. Challenge the food police 5. Discover the satisfaction factor 6. Feel your fullness 7. Cope with emotions with kindness 8. Respect your body 9. Feel the difference with movement 10. Honor your health with gentle nutrition I recommend you read about each of the principles to gain a better understanding of the various pillars of this approach and how they relate to each other.

Intuitive eaters give themselves unconditional permission to eat whatever they want without feeling guilty, whether they’re eating a salad or a pizza.

When many people hear that all foods are fair game, they think that they’ll surely just want to eat cake, pizza and cheeseburgers for the rest of their lives.

While it’s normal to initially go a little overboard on foods that were previously “off-limits,” something really incredible happens if you continue to eat intuitively.

You’ll eventually notice that once you’re given permission to eat these taboo foods and truly don’t feel deprived of them anymore, they lose their irresistible pull. With time, you’ll settle into this sweet spot where your eating naturally becomes balanced, intuitive and stress-free.

53

AU S T I N F I T M AG A Z I N E

n WELLNESS

Does this approach really work?

that you need to lose or gain weight to look a certain way. It’s pretty incredible what happens when you learn to trust yourself and your body. Are you ready to take a leap of faith and try something new? afm

While it might seem a bit nerve-racking to give yourself permission to eat whatever you want after a lifetime of dieting, there are over 100 research studies that have demonstrated the benefits of intuitive eating.

These include: • Higher self-esteem • Better body image • More satisfaction with life • More optimism • Better coping skills • Higher HDL cholesterol levels • Lower triglyceride levels • Lower rates of emotional eating • Lower rates of disordered eating

Stephanie Thomas is a certified personal trainer, health coach, and bridal fitness specialist living in Annapolis, Maryland. As the founder of Stephanie Thomas Fitness and creator of The Ultimate Home Workout Guide, she helps women develop healthy habits and a well-rounded workout routine they’re obsessed with. Her fitness philosophy is “you don’t have to work out, you get to work out. Take care of your body so it can take care of you!”

When she's not creating workouts for her clients, you can find Stephanie reading the latest health book, spending time in nature, or taking a walk with her two cavalier pups.

You can grab her free Tight Core Mini Guide and sign up for her free wellness newsletter at her website, www.stephaniethomasfitness.com.

The bottom line

Intuitive eating is about tuning into your body, listening to and trusting it to tell you when, what and how much to eat. When you adopt this approach, many people find that they’re also able to let go of the idea

NOVEMBER 2021

54

ARE YOU AN EXPERT IN MEDICINE, NUTRITION, FITNESS OR OVERALL HEALTH AND WELLNESS? ARE YOU PASSIONATE ABOUT SHARING YOUR EXPERTISE WITH OTHERS? DO YOU LOVE TO WRITE?

WE WANT TO HEAR FROM YOU! AFM is in search of regular expert contributors for our monthly issue.

If interested, please contact editorial@austinfitmagazine.com to further collaborate.

WELLNESS AUTHOR

Coach Kati Epps

VITAMIN B6: THE HAPPY VITAMIN n Vitamin B6, also known as pyridoxine, has

shown to improve mood and energy! It is a happy vitamin!

V

itamin B6 is a water-soluble vitamin and part of the B complex family. B6 plays an active role in metabolizing protein, carbohydrates and fat, as well as the creation of neurotransmitters and red blood cell production. Immunity and circulation are also influenced by vitamin B6 levels. Since the body doesn’t naturally produce B6, it must be obtained through foods or supplementation.

How does B6 play a role in mood elevation? B6 is necessary for creating neurotransmitters that regulate mood such as serotonin, dopamine and gammaaminobutyric acid (GABA). It also helps with the production of norepinephrine, which helps the body cope with stress and anxiety. Vitamin B6 also plays an active role in natural melatonin production to help with regulating sleep patterns. A healthy and rested brain is a happy brain.

Vitamin B6 is also shown to help boost the immune system. Enzymatic reactions in the immune system are dependent on B6. When the pathway between immune cells is blocked, there is evidence that B6, especially in older adults, assists with immunity. A healthy body is a happy body.

Homocysteine is an amino acid that plays a role in

NOVEMBER 2021

heart health. Too much in the blood stream leads to heart issues. Vitamin B6 regulates homocysteine levels and maintains normal amounts in the bloodstream creating better circulation. A healthy heart is a happy heart.

Another great use of vitamin B6 is with the reduction of symptoms from premenstrual syndrome, or PMS. Since B6 plays a role in creating neurotransmitters, there is a link to a reduction of depression, anxiety and irritability which comes from PMS. There is still research being conducted to see if symptoms of PMS are due to a vitamin and mineral deficiency. It may also help reduce morning sickness in pregnant women. A healthy woman is a happy woman.

Most people get plenty of vitamin B6 from their diets but knowing how to boost your intake through food naturally is a great way to eat to enhance your mood!

PLANT SOURCES: • Chickpeas • Bananas • Nuts • Spinach • Pumpkin seeds • Potatoes

56

• Squash • Fortified cereals • Onion • Watermelon • Bulgar • Tofu

hard-boiled egg. Depending on your goals, a great boost in B6 could also be chicken and potato or ground turkey and butternut squash. No matter how you choose to consume it, your body will benefit from the boost.

When food consumption isn’t enough, vitamin B6 can be taken in supplement form, either on its own, in a B complex or as a multivitamin. When ingesting any vitamin or mineral, be sure to follow the dosage recommendations. Overconsumption of vitamin B6 can appear as lack of muscle control, skin lesions, numbness, heartburn or nausea, or possibly sensitivity to sunlight. Speaking to a nutritionist or doctor is a great way to determine the need for supplementation.

Overall having a nutritious diet high in vitamin B6rich foods sets up the body for health and happiness. afm

ANIMAL SOURCES: • Beef liver • Chicken breast • Yellowfin tuna • Salmon • Turkey • Beef • Cottage cheese • Whole eggs

Coach Kati Epps is the founder of MyBody GX with a background in chemistry from Colorado State University and is an ACE-certified personal trainer, health coach and nutrition specialist.

Energy levels and moods change day to day, when a pick-me-up is needed, using B6-rich foods can help. A vitamin B6 rich snack is also a great pre-workout when training in the afternoon or after work. It doesn’t take a lot to be highly effective.

A great vitamin B6 snack might be a spinach salad with yellowfin tuna sprinkled with pumpkin seeds. It could also look like a banana with almond butter or a

57

AU S T I N F I T M AG A Z I N E

FITNESS AUTHOR

Jackie Bocanegra

THE SOUND BATH EXPERIENCE n Learning the importance of sound baths and the benefits with musician, instructor and medicine man Vanush Von Love.

NOVEMBER 2021

58

O

n our Zoom call, Vanush Von Love advised that I should lay down and get a pillow to rest my head on and a pillow to place right below my knees.

Getting comfortable is something he says students need to do before receiving the sound experience.

But that is just the beginning of the long and eventful journey that is a sound bath.

A sound bath begins with allowing oneself to be completely relaxed. Von Love tells all of his students the two most important steps a student must understand is to get into a comfortable resting position before receiving a sound bath. It's suggested to use pillows, yoga blocks or blankets to help ground yourself.

The second is Von Love's job, which is making sure that the person feels safe. He expresses that the atmosphere and the container of the session have to feel safe.

As the leader of the experience, his energy must feel safe for the students as well.

After the soothing intro comes the music, tones, vibrations and songs. Von Love is well-known for playing different instruments when hosting a sound bath.

Whether it is the drums, an instrument that he built or singing bowls, these instruments and their vibrations are used to help you relax.

The prep is just the beginning of the zen that is to come. Von Love says the experience can range from feeling euphoric to nothing, experiencing it physically or being in your third eye. He explains that the sound bath can trigger different feelings based on what is happening as he is playing the instruments.

“There are different vibrations and frequencies depending on how much people want to get into it,” Von Love says. “I play certain instruments together, and they harmonize and they create this multi-level experience in your mind.”

59

When closing your eyes and allowing the sounds to consume you, Von Love says that it can take you to different places that may have been forgotten or events that you have wanted to forget. For many, this session becomes a safe space for healing and letting the sound wash away these negative thoughts or experiences. But even so, Von Love doesn’t push that healing idea onto every student.

“I don’t like to put an emphasis on healing because I don’t want there to be an expectation of healing,” Von Love explains. “It's going to happen naturally on its own.”

AU S T I N F I T M AG A Z I N E

n FITNESS

THE SOUND BATH CAN TRIGGER DIFFERENT FEELINGS BASED ON WHAT IS HAPPENING AS HE IS PLAYING THE INSTRUMENTS.”

NOVEMBER 2021

In this way, the sound baths can really move through a person if they allow it. Von Love says that though sometimes it can feel very great, you are not always going to love the feeling; it’s more about experiencing it and letting those vibrations in. Being able to place yourself in a meditative state will enhance your experience. It will allow you to focus on the sounds, tones and songs to help you benefit not only for your mind but for your body as well.

The sound bath can also be a powerful mind reset. Von Love says there are many benefits from balancing the everyday life and gym workouts to practicing how to nurture the body and mind.

It can be a reset for your body and your nervous system, because we are constantly going and moving. Devote a period of time to

60

allow yourself to meditate and look inward into your own world and journey.

“It's a great way to reset the mind, energy and physical body.

And also to release,” Von Love says.

Allowing yourself to look inward can also allow someone to have a release of emotions. It won't happen to every person every time, but Von Love says people will cry or laugh and all sorts of other emotional responses might come up.

But now, Von Love is just ready to share his knowledge from Eastern and Western backgrounds to bring new restoring experiences.

“I’m super excited to be introducing my experiences in Austin,” Von Love says. “I invite everyone to come, especially first timers.” afm

FITNESS AUTHOR

Dr. Jessica Tranchina, PT, DPT

CONTRAST THERAPY FOR BODY AND MIND n Read how contrast therapy is scientifically proven to help both your body and your mind recover.

C

ontrast therapy has many benefits for recovery and the body in general. But did you know that it has been scientifically proven to boost your mood and decrease the symptoms of depression?

I’m going to specifically cover in detail what is happening in your body while you are sitting in a sauna or while contrasting between cold and hot water (aka contrast hydrotherapy) as it is in these modalities that your body is releasing most of those “feel good hormones.”

Dr. Charles Raison and his research team have discovered that

NOVEMBER 2021

short periods of elevating one’s body temperature (hyperthermia) can be an antidepressant. His research team conducted two studies in which they placed individuals with major depression in a high-tech infrared heating (IR) device to see if it would have any effects on their mood. They found that just one single session of hyperthermia produced an antidepressant effect that lasted for six weeks. Meanwhile, this effect was not observed at all in depressed patients who received the placebo.

Even Dr. Rhonda Patrick is extremely intrigued by the benefits of IR sauna for mood.

She is heard in an interview with

62

Dr. Jari Laukannen speaking on the benefits of a sauna on one’s cardiorespiratory fitness. Poor cardiorespiratory fitness has also been linked to depression. Sauna bathing improves cardiorespiratory fitness and simultaneously elevates endorphins (those “feel good” hormones). Double whammy for a huge mood boost!

A recent study even showed that using saunas five to 15 times per month improved mental well-being compared to those using saunas less frequently.

What are the main mental health benefits from using IR saunas?

Reduced Anxiety, Stress and Depression

Infrared saunas have been shown to optimize the production and reception of the natural antidepressants in our brain — dopamine, norepinephrine and serotonin. It’s also been shown that they help to lower the level of cortisol in the body, the chemical associated with stress and tension.

Wow! So many amazing benefits, and we’ve just scratched the surface. Let’s move on to the benefits of contrast hydrotherapy — the act of contrasting between cold and hot water — to see what benefits it has on mood.

When you go from intense infrared heat to chilly water, you maximize the infrared experience for the best results and get an extra good-mood boost. Combining hot and cold extremes, known as contrast therapy, is a centuriesold practice favored around the world for its many perks — a cold shock improves immunity and circulation, reduces stress, relieves muscle soreness, reduces inflammation and more.

Immersing in chilled water will trigger a fresh jolt of adrenaline and rev up dopamine levels in your brain (coming off the high of infrared, making you feel even more elated). Depressive and

63

stressed moods decrease, while the uplifting sensation awakens the entire body, sparking an increase in productivity and efficiency.

Contrast therapy also increases glutathione levels. Glutathione is the body’s “master antioxidant,” which helps protect the cells from oxidative damage and helps with a number of key functions in the body.

Let’s touch on cold water therapy specifically for just a moment.

There are several compelling theories that might convince you to take the plunge to improve your mental health!

AU S T I N F I T M AG A Z I N E

n FITNESS The Vagus Nerve

This nerve connects the brain with all of our organs and turns off the sympathetic state or fight-orflight response we often have to stressful situations.

It turns out cold water exposure, even if it’s only splashing our face, activates the vagus nerve, thus slowing down our breathing and heart rate and switching us into a state referred to as parasympathetic mode, but more commonly known as “rest-and-digest.”

This is relevant to our mental health because research demonstrates that prolonged and chronic stress results in changes in the brain found in anxiety and depression.

Hormones

We know cold water immersion increases production of mood-elevating hormones and neurotransmitters (betaendorphins, noradrenaline and dopamine) that can improve symptoms of depression and anxiety by changing the chemistry in our body and brain. The rush we feel upon jumping in cold water is partly due to these chemicals communicating the experience to our brain. afm

Jessica Tranchina, PT, DPT, is a co-founder of Generator Athlete Lab and has been an athlete her whole life. As the creator of the Generator Method, Tranchina works to help guide others to better performance and recovery and is passionate about bringing the active community of Austin together from all fitness levels and athletic backgrounds. She is the owner of PRIMO Performance and Rehabilitation, started in Austin in 2010, where her expertise and unique skill set have been established as one of the best in her field. NASM-CPT, ART Certified Provider, CKTP.

NOVEMBER 2021

64

FITNESS AUTHOR

Monica Brant

KICK MO’S BUTT NOVEMBER 2021

HEAT Bootcamp

66

n Monica Brant takes on HEAT Bootcamp in this month’s edition of KMB.

I

t’s been over 10 years since I was first invited to work alongside Austin Fit Magazine with the “Kick Mo’s Butt” feature, which ran for a three-year-straight adventure. A little fun fact is my very first feature was held with HEAT (High Energy Athletic Training) Bootcamp and founder/ head trainer, Cody Butler. Cody easily became a good friend and, over the years, we even hosted a few of my women’s fitness events together.

Originally, HEAT was founded in 2006, making it one of the most tenured studios in Austin. Then, it was moved to a different location, but was easy to access and had a large assortment of great exercise tools. However, Cody doesn’t need much to put together fun and challenging sessions. He is a genius and very educated on all things fitness.

The current location hosts over 45 classes per week with unique blends of HIIT, strength and cardio all wrapped into one 45-60 minute kick-butt workout while also providing both group fitness and personal training led by 12 of the top trainers in Austin.

As I maneuvered through 2021 with KMB features, I knew, without a doubt, I had to book a session with Cody at his new location on 1st Street.

Arriving at HEAT was simple and there seems to be plenty of parking for everyone. My goddaughter, Daisa, was able to attend with me and we fueled up early with our preferred preworkout product, BeetElite by HumanN. Cody met us at the door with his signature warm smile, and we got started right away.

True to HEAT’s classes, or as

Cody likes to call them, “camps,” our 13 exercises utilized all the tools included in HEAT’s arsenal: TRX, Bosu, kettlebell, free weights, barbells and body weight.

EXERCISES 1 & 2: Cody started us off with two TRX challenges: plank to pike and L sit pull ups.

Cody even joined us for the L sit pull ups — it’s always more fun to workout with friends! This was the first time Daisa has performed these exercises, and we were super impressed that she could achieve them so easily. Of course, Cody is a terrific coach, so she had the information and the strength.

EXERCISE 3: Moving on from TRX we went into some ball slams supersetting with box jumps.

Anything jumping makes me happy! I absolutely LOVE feeling athletic.

67

Cody made sure we really SLAMMED the ball too and that also is a delight — it feels good to slam something as hard as possible.

I am assuming we all need to allow ourselves this opportunity considering the added stresses in life nowadays.

EXERCISE 4: Since I had a partner, Cody gave us a fun “banded partner plank lateral” movement that challenged our core and made us giggle too.

EXERCISE 5: So that we could continue utilizing the available tools, we moved into a kettlebell swing and Cody joined the fun for this one too. These are so good for full body engagement but especially the bootie.

EXERCISE 6: This next exercise we found ourselves on knees and pressing a bar held in a landmine

AU S T I N F I T M AG A Z I N E

n FITNESS attachment for a shoulder press. I have not done this one on my knees before and found it to be more challenging than standing where one could use leg strength to move the weight. I will be adding this to my personal exercise list.

EXERCISE 7: Staying on our knees but moving to the Bosu ball with a wide knee stance to activate the inner thighs (adductors) and adding a dumbbell biceps curl was a great combo. Balance and strength were clearly important.

EXERCISE 8: Once again Cody brought some extra fun to the workout and had us play a game, and Daisa ended up winning! We had to plank from an upside down Bosu and stick a small ball into the ‘hole’ on the bottom of the Bosu. Super fun and after two or three tries, I ended up making it happen. It required small and slow movements to get the ball to fall in place and stay. We totally forgot we were exercising.

EXERCISE 9: Weighted (I chose my miniature Dachshund, Camy, to be my “weight” and at 11 pounds it added perfect amount to this exercise), leg circled (banded) squats were up next and we went to work.

EXERCISE 10: This one brought us to the more weighted/formal PT room where there are some cables, and the exercise was a squat and row combo — perfect for all posterior chain muscles.

EXERCISE 11: Keeping with the posterior chain, cable kickbacks were in place which made for tight buns!

EXERCISE 12: Moving to the anterior of our body, we focused on some box v-ups supersetting knees and straight legs.

EXERCISE 13: Our last exercise went back to full body — a lateral box step up and over movement challenging our lungs and legs after

NOVEMBER 2021

68

the full-hour workout.

I loved the diversity of movements and, of course, this is exactly what the expert coaches at HEAT offer its members.

To help members from over training, HEAT focuses each day on different body parts. For instance: Monday - Butt, Legs and Core Tuesday - Chest, Back and Arms Wednesday - Full Body Thursday, Friday & Saturday repeat the above.

What a terrific way to separate the week for everyone. This concept is key!

Overall, I absolutely loved my reunion with Cody at HEAT, and I definitely had my bootie kicked! The workout fits the name perfectly: High Energy Athletic Training.

If you are looking for a new location to try out, I challenge you to make your way to HEAT. They were running a trial offer: 30 days for $75. Ask Cody if he will honor the Kick Mo’s Butt feature trial offer mentioned — tell him you read it here!

As always, Stay Fit and Love Life! afm

Monica Brant | IFBB Fitness Olympia & International Fitness Cover Model To contact Monica Brant, find her on the following social media platforms: FB: @MonicaBrantFanPage | IG: @OfficialMonicaBrant Official site: www.monicabrant.com (currently under construction)/www.themonicabrantshow.com

69

AU S T I N F I T M AG A Z I N E

AMBASSADOR’S CORNER AUTHOR

Jason Bourgeois

AMBASSADOR’S Corner DANE’S BODY SHOP RECAP n November’s fitness rundown with

AFM Ambassador Jason Bourgeois.

G

The Rundown

reetings AFM! We are putting the spotlight on another local gem to share in our quest to capture the many offerings Austin holds for you to get your sweat on.

This month’s tour brought us to Dane’s Body Shop, where training is a call to adventure.

Ambassador’s corner is continuing efforts to support the Central Texas Food Bank in combatting the ongoing presence of food insecurity in Austin. Thank you for your generosity throughout this year which is aiding the work of keeping Austin fed, and every donation counts as we work to increase food access to families in need.

Dane’s Body Shop offers multiple styles of fitness programming and a unique, friendly culture. The Shop, which has come to be a member-favorite nickname, started in August, 2010 in a small auto repair shop on the corner of 43rd St. and Guadalupe (Hyde Park).

Their Manor Rd. location opened in 2016 and they recently upgraded their Hyde Park location to a newer, 6000 square-foot facility just north of the Triangle.

NOVEMBER 2021

There is an inviting feel with every visit to The Shop and a connection to the people around you that helps you feel accountable and motivated — the camaraderie is infectious in the best way! Class offerings include Strength & Conditioning, Mobility, Olympic Weightlifting, Running and various social and competitive events exclusive to the members and their family or friends. The coaching team is diverse with distinct coaching styles to offer members a multitude of guidance in classes.

The Workout

I arrived at the 4:00 p.m. Strength and Conditioning class (thanks Coach Chad). This session was a continuous movement, work at your own pace, fullbody strength program.

The session led with a warm welcome from the class but it was clear the focus was set on the heavy lifting to come. Warmup consisted of half-a-mile jog, core activation and hip mobility work to prime our bodies for the ensuing heavy lifts.

70

WHAT I LIKED: Lifting heavy is my favorite. It’s personal, and sure there is a physical outcome that accompanies the heavy lifting, but it’s the mental clarity, the emotional release of smashing a new PR that keeps me coming back for more. Coach Chad was great about giving cues and support, helping us recognize and maintain safe body positions all throughout the session. Also, he made it a point to add more weight for you if your execution of the lift needed more resistance — strength day!

JASON’S CHOSEN NONPROFIT:

Central Texas Food Bank Click here to donate!

WHAT I FOUND MOST CHALLENGING: Carrying that 120-pound stone was the perfect torture — I mean exercise! It brought out all the feels for me. The elements of fear and anxiety along with the positive self-talk that no stone could rob me of completing the session. I took on the challenge, and for about three days following, the stone talked back to me in the form of delightful muscle fatigue.

Whether you consider yourself a novice or an experienced athlete, the benefits of resistance training are worth it. And I know just The Shop to get you started!

I learned the vast majority of members that start at The Shop have little to moderate experience in fitness. The coaching staff will guide you, like a baby bird, to successful and effective strength building that is safe and will last a lifetime!

In addition to the Fusion (Strength & Conditioning) classes, there are online livestream coaching and midday Hybrid classes that they enjoy tweaking a bit for the more hyper athletes, but all are welcomed and encouraged to come.

Regardless, the coaches always try to greet members with a smile and open arms, and members seem to reciprocate (thanks Lauren). Their culture is open and caring with a bit of spice. What’s not to love about that?

Our work set consisted of a heavy sled march for 15 yards, one barbell Turkish get-up, farmer’s carry for 40 yards, stone walk for 10 yards, repeat for 20 minutes. Simple, right?!

When they say the focus of the class is functional strength, they mean, “select the heaviest weights you can safely move.” About the second round of the stone walk carrying a 120-pound stone on my chest, my eyes were bulging, my veins were protruding to the surface of my skin, even the soles of my shoes were struggling and it was then I realized how they define heavy.

Just when you think you might be done for, a bit of encouragement comes from a member cheering you on and making for the perfect level of accountability; you know someone’s watching and you know not to stop when you’re tired but instead, stop when you are done!

Thank you for the encouragement!

ANSWER THIS CALL TO ADVENTURE and get over to Dane’s Body Shop to find you a mini-meet or any other awesome event they are running. If you are unsure which event is right for you, just ask one of the members when you arrive and brace yourself for the experience. afm

71

AU S T I N F I T M AG A Z I N E

CALENDAR NOVEMBER 2021

Submit your event online at austinfitmagazine.com

Events WURSTFEST New Braunfels, TX NOV EM B ER 5–1 4

*Dates and times are subject to changes or cancellation. Check event websites for more information.

NOVEM BER 5-7

N OV E M BE R 6 - 7

Austin Food + Wine Festival

Barton Hill Farms Fall Festival

The three-day weekend includes some of the best top-rated restaurants and renowned chefs from Central Texas and across the country! The Austin Food + Wine Festival is celebrating their 10th anniversary with Austinines. Get ready to eat, drink and learn to chill and grill with grilling expert Chef Tim Love.

NOVEM BER 5-1 4

Wurstfest

The annual 10-day German Festival is back again this year. This is an event where you can enjoy all of the Bavarian eats, Texan, German and domestic beer, music, dancing, carnival rides and games, special events and Alpine and Bavarian entertainment. This fun event will be located by the Comal River in New Braunfels, Texas.

NOVEMBER 2021

Enjoy a weekend at Barton Hill Farms for their 10th Anniversary of the Best Pumpkin Patch in Central Texas! Visit their pumpkin patch, corn maze, flower fields, Texas Hayride Trail and family friendly activities! The weekend will be filled with live music, food and drinks for all ages. All guests are encouraged to wear a face mask, as the farm is trying to follow COVID-19 guidelines.

Buy your tickets today!

N OV E M BE R 6 - 2 1

Austin Studio Tour

For the first three weekends of November, the self-guided tour art event will be located in West Austin Studio (WEST) and East Austin Tour (EAST). The event is free and open to the public whether you want to attend

72

in person or virtually. This event is for artists all over Austin to meet and enjoy art!

N OV E M BE R 13

Rags to Wags

Tune in to the 16th annual Rags to Wags event presented by the Austin Humane Society. This Red Carpet event will be broadcasted online for viewers to tune into a cocktail hour, live and silent auctions, seated dinner and so much more. Grab your four-legged friend and tune into the gala event!

N OV E M BE R 13 - 14

Bulls in the Ballpark

Lone Star Ag Credit presents “Bulls in the Ballpark” at the Dell Diamond for its second return. Round Rock Express and Rodeo Austin will be hosting the twonight event featuring bull riders riding

bulls in PRCA Xtreme rodeo arena.

Both nights will include Mutton Bustin’, where young cowboys and cowgirls can test their skills and holding for eight seconds.

N OVEM BER 19 -24

Blue Genie Art Bazaar

The unique holiday Bazaar art fair is back with some incredible handmade, high quality, unique artwork in a wide range of mediums. The store has many options this year that allow customers to shop in-store, shop online, pick-up in-store, have it shipped, hire personal shoppers or shop virtually!

SPECIALS

6 Months for $399

N OVEM BER 20

Turkey Trot

The Austin City Park Rangers will be hosting a one-mile or 5K run/walk at Lockhart State Park. Both distances will begin at 9 a.m rain or shine. There is no registration required, although there will be a parking fee. There will also be prizes for first and second place winners! The trail is stroller friendly, so bring your little ones out with you to enjoy our state parks and fall weather.

N OVEM BER 25

ThunderCloud Subs Turkey Trot

One of Austin’s beloved Thanksgiving traditions, the ThunderCloud Subs Turkey Trot will be holding their 31st annual 1-mile walk or 5-mile run in-person and online. With over 700 volunteers and 20,000 participants from all over the U.S., you can enjoy this Thanksgiving event with the whole family. Not only will this be good for your health, but also all proceeds will go directly to Caritas of Austin, the nonprofit organization that works and helps prevent homelessness in Austin communities.

N OVEM BER 28 - JAN UA RY 3

Austin Trail of Lights

EXPERIENCE TASTES GOOD

OR

• • • • •

512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

12 Months for $599

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

NORTH SHORE OF TOWN LAKE ON HIKE & BIKE TRAIL BEHIND AUSTIN HIGH SCHOOL

512.467.7799

www.texasrowingcenter.com info@texasrowingcenter.com

EXPERIENCE TASTES GOOD 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

EXPERIENCE TASTES GOOD 512-771-2220

APP

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

EXPERIENCE TA 512-771-2220

CATERING@MAUDIES.C

EXCLUSIVE CONTENT!

Download AFM’s brand new app for exclusive content on all things 512-771-2220 CATERING@MAUDIES.COM WWW.MAUDIES.COM health, wellness, fitness and Austin.

512-771-2220 CATERING@MAUDIES.

EXPERIENCE TASTES GOOD EXPERIENCE TA

EXPERIENCE TASTES G

Experience the magic at the Austin Trail of Lights! Create holiday memories with family and friends as you drive through the Trail of Lights. It’s one of Austin’s greatest holiday celebrations for the community. Make sure to secure your pass before you hop in the car and make your way to Zilker Park to enjoy the lights!

XPERIENCE TASTES GOOD

71-2220

512-771-2220

CATERING@MAUDIES.COM

APP EXC LUSI V E CATERING@MAUDIES.COM

WWW.MA

WWW.MAUDIES.COM

EXPERIEN

ø 512-771-2220 ø ø CATERING@MAUDIES.COM ø ø WWW.MAUDIES.COM ø EXPERIENCE TASTES GOOD 512-771-2220

73

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

AU S T I N F I T MGOOD AG A Z I N E CATE 512-771-2220 EXPERIENCE TASTES 512-771-2220

CATERING@MAUDIES.COM

WWW.MAUDIES.COM

CALENDAR N OV E M B E R 2021

Submit your event online at austinfitmagazine.com

Rides & Races

GAZELLE RUN FOR THE WATER NOVEMBER N OV E M B E R 6

Run For Autism Alex’s 5K & Kid’s K

2021 RoadRunner Rocks at 4R Ranch Vineyards Winery Muenster, TX

NOVEMBER 6 & 7

N OV E M B E R 6

ZOOMA Texas Wine Country Half NOVEMBER 7

N OV E M B E R 6

Gazelle Foundation Run for the Water Austin, TX

Corpus Christi, TX

NOVEMBER 2021

*Dates and times are subject to changes or cancellation. Check event websites for more information.

Fredericksburg, TX

Burnet, TX

Corpus Christi’s Harbor Half Marathon & Relay

NOV EM B ER 7

NOVEMBER 6

Houston, TX

Austin Rattler MTB

Austin, TX

74

Due to COVID-19, some of these rides and races have limited space.

RETHINKING OIL CHANGES NOVEMBER 7

Kate’s Ride Sealy, TX

NOVEMBER 12-14

Franklin Mountains Trail Run

FIND YOUR NEW NORMAL.

El Paso, TX

NOVEMBER 13

Salmagundi Trail Race Austin, TX

NOVEMBER 13

Tour de Camps

New Braunfels, TX NOVEMBER 13

Tyler Trail Run at Lindsey Park Tyler, TX

NOVEMBER 14

Toyota Music Factory Half Marathon, 10K & 5K Irving, TX

NOVEMBER 20

Turkey Trot

AT HOME OIL CHANGES.

Austin, TX

NOVEMBER 20

Shiner Beer Run Shiner, TX

NOVEMBER 20

Pumpkin Spice 5K, 10K & Half Fort Worth, TX

Join us on Lady Bird Lake. Learn to Row classes for Adults and Youth.

Kayak & SUP rentals for all ages.

NOVEMBER 21

Running of the Bulls 5K Run/Walk Houston, TX

www.austinrowing.org info@austinrowing.org

NOVEMBER 25

ThunderCloud Subs Turkey Trot Austin, TX

NOVEMBER 25

Plano Turkey Trot Plano, TX

NOVEMBER 27

Believe Run

McKinney, TX

book online | lemonsaide.com 443.564.5686

HEALTHY CARS. SIMPLE SCHEDULING. FOR THE ACTIVE. 75

AU S T I N F I T M AG A Z I N E

INTRODUCING

The Fit Wire AFM’s daily coverage of health and fitness in the Austin community

#keepaustinfit

KEEP AUSTIN FIT