Health & Fitness 2010

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Tips to boost your energy Nix the nightcap. Alcohol prevents your body from entering REM sleep (the most restful sleep phase). So, even if you're getting plenty of sleep each night, you may not feel fully rested. Take a 'roid test. If you're tired all the time, you may have a thyroid problem. Other warning signs to look for include weight changes, a hoarse voice, lethargy, and hair loss. Drink more. Breathing, talking, peeing, even sitting—they all use up the body's water supply. Let your body dry out, and your energy level will dry up as well. Light up. Turn on your desk lamp or open the blinds and let in some sun. Your body needs vitamin D (from sunlight) in order to help keep energy levels at their peak. Have your BP checked. Up to 60% of men between 18 and 39 may have high blood pressure, a prime source of chronic fatigue. Get your snack on. Your body needs fuel to run at its peak. Skip even one meal be-

cause you "don't have time to eat" (sound familiar?) and your pep will plummet. Munch on berries. Doesn't matter what kind, they're all high in energy-boosters called anthocyanins. Bulk up your diet. Cardiff University researchers found that men with high-fiber diets have less fatigue than men with lower-fiber diets. Try L-carnitine. The vitamin-like amino acid may help your muscles recuperate more quickly after a hard day at the gym. To feel the jolt, try taking 500 mg a day for at least three weeks. Get steamed. According to one U.K. study, up to 68% of men feel more energetic after a hot bath or shower. Eat more fish. Studies show the omega-3s in foods like tuna and salmon can help fight depression, leaving you happier and more energized. Don't like fish? Try eating more walnuts and flaxseed, or pop a 1,000 mg fish-oil supplement instead. (See TIPS, Page 5)

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Fitness tips for pregnant women Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms.

Pregnant fitness buffs will find that yoga rivals any other workout in keeping the body toned and flexible, and can be done up to delivery. Women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.

How it energizes In yoga, the act of breathing is just as important as moving your body. During normal activities, breathing is shallow and air stays in your upper chest. The deep-breathing techniques used in yoga bring air into your abdomen and, in turn, deliver more oxygen to your body.

The deep breathing helps during labor, too. It’s different from the shallower Lamaze breathing many women learn because you draw in more oxygen. “Yogic breathing helps you approach the birthing process calmly,” says Kristen Eykel, a yoga instructor in Los Angeles specializing in prenatal yoga. The breathing techniques can also help relax you in case you need a Cesarean section.

How it prepares you Prenatal yoga addresses the physical challenges inherent

to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage. Breathing for labor While you’re in labor, you can rely on ujai pranayama, an ancient breathing technique, to help you relax through contractions. Keeping your jaw and face relaxed and eyes closed, place the top of your tongue on the roof of your mouth, and hands on your belly. Breathe in slowly and deeply through your nose and imagine drawing the breath into the crown of your head and the deepest part of your belly. Then exhale through your nose, drawing the belly in to empty all the air out. It takes a combination of healthy eating, exercise and behavioral change to lose weight effectively. Here are five foolproof strategies to shed the baby fat. 1. Siesta as often as you can. Research shows sleep loss negatively impacts the hormones that regulate how hungry you feel and how efficiently you burn calories. We know it's hard to sneak in sleep when you're a new mom, but if you nap when the baby does, you'll be able to grab a few extra hours of rest.

2. Snack well, snack often. Don't go long periods without eating, especially if you're breastfeeding. Healthy meals and snacks contribute to clear thinking, productivity and energy. Plus, if you don't nibble on something every three to four hours, you'll become way too hungry to make smart food decisions. 3. Eat on smaller plates. A 2006 study in the American Journal of Preventive Medicine found that people serve themselves more food when using larger spoons and plates, while downsizing the dish size had the opposite effect. For weight loss, portion control is a must. Using smaller plates is a simple tool for controlling how much you eat without having to measure anything.

Yoga may help ease labor pains.

4. Fill up on veggies. Vegetables have fewer calories per serving than practically any other food. Plus, their high fiber content promotes a feeling of fullness, making it easier for you to limit your calorie intake. 5. Make an exercise date. The best way to be sure to exercise is to make a date with another new mom. Stroll your babies; meet at a yoga class; hike at a local park. Make a fitness appointment with a pal and you're a lot less likely to make excuses.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Burn calories with jumping rope Old-time boxers knew what they were doing. According to the Compendium of Physical Studies, jumping rope for 10 minutes can burn as many calories as jogging at an eight-minute-per-mile pace. No wonder many fitness experts call the jump rope the best all-around piece of exercise equipment you can own. Here are five reasons to learn the ropes:

indoors or out.

will jump-start your conditioning

3.) Strength gain. Jumping builds bone-mineral density and improves total-body power. Athletes have used it to improve their vertical jump height. 4.) Improved coordination. The jump rope forces you to keep a rhythmic pace and use proper form, otherwise you trip.

1.) Cost. Unlike a treadmill, elliptical, or other hightech cardio machine, jump ropes sell for about $15, and a good one should last for years — if not decades.

5.) Fat loss. Jumping rope involves nearly every muscle. Some people report that it's the only cardio they need to lose fat.

2.) Portability. You can take it anywhere and use it

THE WORKOUT This beginner's routine

Jump for 30 reps swinging the rope forward. If you trip up, it's OK, just continue until you hit 30. Rest 30 seconds, and then do another 30 reps, swinging the rope backward. (Hint: it's harder.) Rest again. That's one set. Perform four to eight sets depending on your endurance. If you have never jumped rope before or haven't for a while, imitate a jump-rope workout for a few days—pretend you're using a rope and rotate your wrists in time with your jumps. It may feel silly, but you'll learn timing and condition your body to use the rope.

Jumping rope more calories

can burn up to three times than other cardio exercises.

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Abbeville Meridional Friday, January 14, 2011

Tips From Page 2 Turn it up. A report in Online Journal of Sport Psychology says that loud music may be one of the most effective tools for relieving stress and fighting fatigue. Join the B-team. The American Journal of Clinical Nutrition reports that many athletes and exercise buffs don't get enough B vitamins. That's bad, since thiamin, B6, B12, and riboflavin are all necessary for the body's production of energy. Limit lunch to 500 calories. High-calorie meals take longer to digest and end up pulling energy away from other cells in your body. Take a hike. Instead of slamming some candy when the 4 p.m. blahs strike, take a quick walk around the block. Physical activity oxygenates blood cells, helping to refill your body's fuel tank. Say “yes” to yogurt. The good bacteria in yogurt helps keep your intestines healthy, allowing them to absorb more nutrients from the foods you eat. And the more nutrients your cells have at their disposal, the greater your energy reserves. Avoid trans fats. Foods like doughnuts, crackers, and chips raise levels of bad LDL cholesterol in the body. This narrows blood vessels, blocking the flow of oxygenated, energyrich blood cells throughout the body. Opt

for

whole

grains.

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2011 Health & Fitness Edition

White bread and pasta spike blood sugar and burn away quickly, sapping energy as they go. Stick with wholegrain foods, which provide longer-lasting fuel. Don’t skip breakfast. Two major studies published in the International Journal of Food Sciences and Nutrition show that breakfast eaters not only feel better mentally and physically compared to people who skip breakfast, but they also tend to have a healthier lifestyle and are better at dealing with depression and emotional stress. Have a cup of joe. In small doses, caffeine is a great energy booster, increasing mental alertness and even spiking sexual potency. Just lose it. Whether you’re packing an extra five pounds or 50, the further over your ideal weight you are, the less energy you ultimately have. Go nuts. Almonds and peanuts are so nutrient dense that a single nut packs enough calories to heat up half a cup of water. Nuts are also high in magnesium and fiber, two proven energy boosters. Get wet. According to a study in the journal Clinical Neurophysiology, splashing cool water on your face may restore energy even faster than other popular options, like drinking coffee. Shake it up. The Journal of Applied Physiology reports that men who drink a highprotein shake after working out have more pep than men who refuel on carbs alone. Clear your sinuses. Men

with chronic fatigue are up to nine times more likely to suffer sinus problems than guys who have no problems breathing. An over-the-counter allergy medication may relieve the condition. Call a buddy. There’s more than a decade’s worth of research showing that men who open up and talk about their lives with other people have more energy than men who keep their stress inside. Get it on. In a 10-yearstudy of 900 men, U.K. scientists found that men who had sex the most often also had the best physical health and most overall energy. Catch 40 winks. Been sneaking a nap under your desk? Good. The NIH found that power naps boost brain power, preventing burnout and significantly improving mental performance. Scramble some eggs. Of all foods, eggs are the best provider of energy-boosting protein, according to the American Heart Association Swallow some calcium. Calcium deficiencies sap muscle strength and lower physical endurance. The average guy needs at least 1,000 mg of calcium a day. D up. You need vitamin D to maintain the proper balance of other energy-bolstering vitamins in the body. The best D sources? Fish and Dfortified skim milk. Get a massage. Studies show that massage helps you conquer three serious energy drainers—anxiety, headaches, and muscle soreness. Inflate your ego. Try this

classic therapy trick: Grab a piece of paper and jot down seven things you like about yourself. Self-confidence equals increased energy. Wear brighter colors. Vibrant greens and blues activate neurons in the brain that keep energy at its peak. Do a puzzle. Pick something challenging. Problem solving stimulates brain cells, spiking your body’s energy levels. Do some cardio. Biking, running, and swimming all help to increase the number of energy-producing mitochondria in your cells. Do the downward dog. Indian researchers found that men who perform yoga often experience less fatigue dur-

ing cardiac stress tests than men who don’t. See a funny flick. A study in the journal Psychological Reports found that laughter pushes the energy-sapping compound neuroendocrine out of your brain. Have a soundtrack. Play background music at your desk. You’ll have less anxiety, a prime energy thief. Get your stuff together. The more organized things are around you, the more mental and physical energy you can devote elsewhere.

Duck debt. Researches at Ohio State found that men who were stressed over their credit card debt had lower energy levels than guys with less debt or none at all.

CARE FOR BACK PAIN THROUGH CHIROPRACTIC Many people suffer from back pain each year. Just because back pain is common does not mean that it is normal. An estimated 80% of the population will suffer from back pain at some point in their lives. To prevent back pain, you must look at your daily activities and determine problem areas that could lead to fatigue of the body’s muscles. Prolonged sitting or standing with poor posture, improper lifting habits, and many other activities can lead to back pain. If this is your first experience with back pain, if pain is becoming a more frequent occurrence, or if you have been involved in an accident, you should seek chiropractic care to rule out an injury that could worsen and probably lead to chronic problems. Come in and allow Dr. Amy Rumbaugh-Durr to evaluate your condition.

Office Hours: Mon & Wed: 8:30 - 4:30 Tues & Thurs: 1:00 - 6:00 Friday: 8:30 - Noon

Dr. Amy Rumbaugh-Durr

Call for information:

ABBEVILLE CHIROPRACTIC 2619 South Drive, Abbeville

337-893-4353

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Healthful meal options Pasta with Winter Squash and Pine Nuts Yield: 6 servings (serving size: 1 cup pasta mixture and 2 teaspoons cheese) Ingredients * 2 tablespoons butter * 2 tablespoons pine nuts, toasted * 1 tablespoon chopped fresh sage * 1 teaspoon olive oil * 1 garlic clove, minced * 2 1/2 cups water, divided * 1 pound butternut squash, peeled, seeded, and shredded * 1 teaspoon sugar * 3/4 teaspoon salt * 1/2 teaspoon black pepper * 12 ounces uncooked penne (tube-shaped pasta) * 1 cup (4 ounces) finely shredded Parmesan cheese, divided

Preparation Melt 2 tablespoons butter in a large nonstick skillet over medium-high heat until lightly browned. Add pine nuts and sage; remove from heat. Remove from pan, and set aside.

Heat olive oil in pan over medium-high heat. Add garlic to pan, and sauté 30 seconds. Reduce heat to medium. Add 1 cup water and squash to pan. Cook for 12 minutes or until water is absorbed, stirring occasionally. Add remaining water, 1/2 cup at a time, stirring occasionally until each portion of water is absorbed before adding the next (about 15 minutes). Stir in sugar, salt, and pepper.

Buttered Green Beans and Mushrooms Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1/2 cup pasta water. Combine pasta and squash mixture in a large bowl. Add reserved 1/2 cup pasta water, butter mixture, and 3/4 cup cheese; toss well. Sprinkle with remaining 1/4 cup cheese. Serve immediately. Nutritional Information Calories: 351 (28% from fat) Fat: 11g (sat 4.7g,mono 3.8g,poly 1.3g) Protein: 13.8g Carbohydrate: 50.8g Fiber: 3.8g Cholesterol: 20mg Iron: 2.5mg Sodium: 554mg Calcium: 209mg

Yield: 8 servings (serving size: 1/2 cup) Ingredients * 3/4 pound green beans, trimmed * 2 tablespoons butter * 6 ounces cremini mushrooms, thinly sliced * 4 ounces shiitake mushroom caps, thinly sliced * 3/4 teaspoon kosher salt, divided * 1/2 teaspoon coarsely ground black pepper, divided * 1 teaspoon minced fresh garlic Preparation

1. Steam green beans, covered, 4 minutes or until crisp-tender. Plunge beans into ice water; drain. Pat dry with a towel; set aside.

2. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper; sauté 8 minutes or until mushroom liquid evaporates. Stir in garlic; sauté 1 minute, stirring constantly. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and green beans; cook 3 minutes or until thoroughly heated, tossing to combine. Nutritional Information Calories: 44 Fat: 3g (sat 1.8g,mono 0.7g,poly 0.2g) Protein: 1.7g Carbohydrate: 3.9g Fiber: 1.9g Cholesterol: 8mg Iron: 0.4mg Sodium: 198mg Calcium: 23mg

! s s e in s u B f o s r a e Y 19 Celebrating

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Take the year one month at a time Instead of taking that New Year’s resolution to lose weight all at once, try breaking the year down monthly. Follow this guide for each month and see a healthier, fitter you by 2012. January: Eat More Fruits and Vegetables—Add 3 more servings of fruits and vegetables to your diet each day. February: Get Moving—Increase the amount of aerobic exercise you do. March: Get Cooking—Cook at least 3 meals more per week than you are now, even if that means cooking breakfast or lunch (for freezing, maybe).

April: Go For More Grains— Add 3 servings of whole grains per day. May: Eat Breakfast Daily— Eat a healthy breakfast every day. June: Get Stronger—Add strength training to your fitness regimen: at least 2 sessions per week. July: Ease Up on Salt—Cut back on salt/sodium and increase your sodium awareness. August: Go Vegetarian at Least 1 Day a Week—Expand the number of all-vegetable dishes that you eat by mak-

ing 1 dinner or main-meal-ofthe-day vegetarian. September: Go Fishing— Cook fish or seafood for dinner 2 times a week. October: Focus on Healthy Fats—Swap healthy fats for unhealthy fats in your diet. November: Be Portion Aware—Cut your portion size of less-healthy or highercalorie foods at least once per meal. December: Eat Mindfully— Be mindful of the Earth, be thankful, be giving, be happy this holiday season.

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2011 Health & Fitness Edition

Ten tips to manage pressure at work

Work stress is the reaction that many people have when they are under high pressure at work for a given period. Many of us are motivated by the challenges and difficulties arising from the requirements of the work. Fulfilling these requirements leads satisfaction. However, when the pressure at work reaches high levels and lasts for a long time, people find the existence of a threat to the welfare or interests and then experienced feelings like fear, anger or anxiety.

1. Start your day day with a healthy breakfast: It’s better for your health (and your weight) to eat breakfast than to skip it. And it’s definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/ or saturated fat. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning’s activities. According to the American Dietetic Association (ADA), most adults consume less than 15 grams (g) of fiber daily, and yet the recommended intake for optimum health is 20 to 35 g.

2. Learn to manage your boss: Never tell your boss “I can’t do this. I don’t have time.” Instead, always say something like: “Of all the things you want me to do, what would be most useful right now?” Or, “What is your highest priority?” Or, say something like: “Accord-

ing to the 80-20 rule, 80% of the value I can add for you will be achieved with 20% of the things I do, so which 20% is most likely, in your view, to add the most value for you right now?” Another useful line is: “I always want to do the best possible job for you in the least possible time. Which things are most important to you right now?” Don’t forget to appreciate the pressure your boss is under. Show a little empathy by saying something like: “I imagine you are under so much pressure, I don’t know how you think straight. Would it help to take 10 minutes to do some prioritizing?” 3. Get organized! You can avoid a lot of pressure and stress by prioritizing your tasks. Take yourself five minutes before you start working to prioritize all upcoming tasks from high-priority and very urgent to low-priority and not urgent. Furthermore, it can be really helpful to break big projects or tasks into subgoals, which you start to target one after another. 4. Effective Time Management: The stress factor number one is having a lot of workload and tight time limitations to get that work done. Taking this into account we can see the high importance that effective time management techniques can have on our stress level. 5. Confront your fears: The best way to ease your anxiety at work? Face your fears. Begin by just picturing yourself going face-to-

face with the very things that worry you and cause anxiety. By getting used to the idea of confronting your anxietycausing concerns before you actually do it, you will actually feel more comfortable the time comes to face them. 6. Exercise a must: Regular exercises can reduce your stress level drastically as it decreases stress hormones and increases the production of endorphins, which will make you feel good! A person that is exercising regularly is less affected by stress than others! Plyometric twice a week is an excellent option if you are limited on time and want to burn some serious fat while toning and creat-

ing separation in the legs. I would recommend a 15 to 30 minute session of squat jumps, tuck jumps, jumping jacks, plyo pushups, using a bench to jump up AND off of, jumping rope, etc. Hop on your treadmill and walk at a very steep incline of at least 10+ at a pace that allows your heart rate to rise but remain manageable. Stairs are also ideal for walking up and down if you are desperate for something to do in an office environment-put a backpack on with some heavy books or a gallon jug of water in it and get to it. For strength training , do a variety of exercises for each muscle group, typically to add variety to your workout. Exercising regu-

larly will help you manage work pressure. 7. Laughter: Another very effective stress management technique is quite simple: laugh! Laughing releases endorphins, lets you forget your worries and reduces stress quite effective. Just invest some time to read some really good jokes or watch a comedy show on TV. 8. The negative effect of alcohol and nicotine: Besides all health-related conditions drugs can cause: alcohol and nicotine can also have (See STRESS, Page 17)

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Deficiencies that contribute to disease time, taking the necessary nutrition where it is needed. Sleep deprivation can lead to health problems such as, high blood pressure, diabetes, depression, hormone imbalances, heart attack and stroke. Six to eight hours of sleep is optimal.

By: Dee Baudoin, CNHP There are many “deficiencies” that have become common in our culture. Over time, if these deficiencies are not addressed, they can weaken our overall health. Let’s take a closer look at some of their common causes and how they can be prevented. N U T R I T I O N A L DEFICIENCIES: Nutrient deficiency is epidemic in America. Over 92% of Americans are not receiving sufficient vitamins and mineralsfrom their diet. The result is a generation of overweight, malnutritioned adults and children. Depleted soil and genetically altered seeds are producing food that is much lower in vitamin and mineral content that our parents or grandparents ate. Dietary choices of fast food, pre prepared or frozen food that is micro waved are foods that are nutritionally dead and have been vitamin enriched at best. The enrichment process is done with synthetic vitamins that are not bio available and leave our bodies wanting more. Long term deficiencies can eventually affect each organ and gland resulting in “lifestyle” diseases like diabetes, gout, arthritis, heart disease, IBS and strokes. A positive step to healthier eating is to begin by adding one living food to every meal. A piece of fruit or

Dee Baudoin Certified Natural Health Practitioner. raw vegetable is full of living enzymes that stimulate digestion, fiber that assists the colon in proper elimination, and vitamin and minerals that your body needs. WATER DEFICIENCY: Your body needs sufficient water to meet all of its biochemical needs. If these needs aren’t met then problems such as headaches, confusion, fatigue, constipation, irregular heartbeat, edema and depression can occur. A good rule of thumb is to drink half of your body weight in ounces each day. For example, if you weigh 140 lbs. your goal would be 70 ounces of water. SLEEP DEFICIENCY: Sufficient sleep is critical to overall health. When a person is asleep, vital healing processes take place. Throughout the night, the body focuses on a different organ or gland one at a

E X E R C I S E DEFICIENCY: After diet, exercise is the component that most affects our health. Research shows that twenty minutes three times weekly can have significant benefits. Getting your heart rate up helps you burn calories. Lifting weights and consistently performing exercise regiments can not only burn fat but build lean muscle. So remember……. add at least one living food to each meal, drink half your body weight in ounces of water daily, sleep six to eight hours each night and exercise a minimum of twenty minutes three times weekly. Adapting these healthy habits to your lifestyle will greatly increase your quality of life! Dee Baudoin is a Certified Natural Health Practitioner. Her practice, Health Matters, provides on site advanced biofeedback assessments and strategic supplementation planning at SNAP Fitness in Abbeville. Dee can be reached at 337216-9947.

Sleeping has been shown to help weight loss.

Vermilion Physical Therapy Wishing You Good Health in 2011!

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893-4500 937-4502

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

IDEAL WEIGHT LOSS CENTER OF ACADIANA / ABBEVILLE Distributor Of Ideal Protein®

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Pasta with Fresh Tomato-Basil Sauce

Kitchen Facility at Eastridge Nursing Helps Rehab Patients Regain Strength and Mobility

Total: 20 minutes Yield: 4 servings (serving size: about 1 1/2 cups pasta and about 2 tablespoons cheese) Ingredients * 1 (9-ounce) package refrigerated fresh fettuccine * 2 tablespoons olive oil * 3 garlic cloves, minced * 4 cups cherry tomatoes, halved * 1/2 teaspoon salt * 1 cup fresh basil leaves, torn * 1/4 teaspoon freshly ground black pepper * 2 ounces Parmigiano-Reggiano cheese, shaved (about 1/2 cup) Preparation

1. Cook pasta according to package directions, omitting salt and fat. Drain; place pasta in a large bowl.

2. While pasta cooks, heat oil in a medium saucepan over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Add tomatoes and salt; cover and cook 4 minutes. Remove from heat; stir in basil and pepper. Add tomato mixture to pasta; toss well to combine. Top with cheese. Nutritional Information

Calories: 343 Fat: 13.3g (sat 4.2g,mono 6.2g,poly 1.1g) Protein: 14.8g Carbohydrate: 43.4g Fiber: 3.7g Cholesterol: 51mg Iron: 2.6mg Sodium: 541mg Calcium: 201mg

Sometime in a person’s life, they may need to receive therapy to regain strength and skills following an illness. When that time comes, Eastridge Nursing is there to help you get back to you everyday routines with physical therapy, occupational therapy and speech therapy. One of the tools we use is a kitchen facility. The kitchen is equipped with all the anemities of home and helps patients regain skills in a familiar setting. Director of Nurses, Erika Simon, said,“We’re having great success with our new therapy kitchen. It helps our patients regain strength and mobility and puts them in a familiar home routine where they are comfortable.� ‡ ,) <28 25 <285 /29(' 21( 1(('6 63(&,$/ &$5( &$// %(57+$ 0,5( $7 ‡

NURSING CENTER

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Keeping You Healthy Abbeville General Hospital Clinic

Julie Ratliff, APRN, FNP Family Nurse Practitioner

Dr. Cher Aymond

Dr. Claude Meeks

Services Included: Lab, Flu Shots, Tetanus Shots, Immunizations, TB Skin Test, Suturing, Blood Pressure Checks, Minor Procedures, as well as more intense care to patients with diabetes, hypertension, kidney disease and more.

Financial Assistance available for medical care & medication with sliding fee discount rate base on home income.

AGH Clinic 337-892-0630

2419 Alonzo Street Abbeville, Louisiana 70510 (Across From AGH Emergency Room)

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Maurice Community Care Clinic 207 Milton Rd., Maurice To Schedule Your Appointment Call 898-9449 Services Included: Lab, Flu Shots, Tetanus Shots, Immunizations, TB Skin Test, Suturing, Blood Pressure Checks, Prenatal Care, Gynecology Exams, Minor Procedures, as well as more intense care to patients with diabetes, hypertension, kidney disease and more. Physicians: Dr. Melissa Harrington - Internal Medicine / Nephrology Dr. Cher Aymond - Family Practice Dr. Claude Meeks - Family Practice Dr. Mandy Boudreaux - Obstetrics / Gynecology Specialty Clinic Physicians: Dr. Kerry Schexnaider - Internal Medicine Dr. Syed Fazal - Cardiology Family Nurse Practitoner: Julie Ratliff, APRN, FNP

Financial Assistance available for medical care & medication with sliding fee discount rate base on home income.

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Abbeville Community Health Center Vermilion Parish Residents Choice for a Medical Home

800 Charity Street, Abbeville, La. 70510 9 Call (337)) 893-3443 for an appointment. Website: www.icchc.org

Top L to R: Marlyn Marshall, M.D. – Family Practice Physician - Site Director, Diana Verdeflor, Family Nurse Practitioner, Dwayne Kincade, D.D.S. – Staff Dentist. Francisco Baca- Family Nurse Practitioner. Bottom L to R: Edgardo Concepcion, M.D. – Psychiatrist, Lecy Broussard, Psychiatric Mental Health Nurse Practitioner, Dr. Al Vigurie, Licensed Clinical Social

Open Monday-Friday. Saturday Clinic at New Iberia location. Medicare, Medicaid, Private Insurance and self pay accepted. Sliding Fee Discounts are provided to eligible patients according to income and family size. Abbeville Community Health Center is a satellite of Iberia Comprehensive Community Health Center, Inc a federally qualified community health center (FQHC) providing quality medical, dental, pharmacy, mental health services and ideal protein weight lose Program.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Recipes under 200 calories Baked Chicken Thighs Ingredients: 8 chicken thighs 4 teaspoons soy sauce garlic powder

Total carbs: 0.1 g Fiber: 0 g Protein: 16.5 g Weight Watchers points: 5 Savory Sweet Potatoes recipe

3. Place on a sprayed baking sheet. 4. Bake for about 20-25 minutes (or until golden and crispy). Servings: 4

Preparation: 1. Arrange the chicken thighs skin side up in a shallow baking dish. 2. Sprinkle with garlic powder. 3. Drizzle about 1/2 teaspoon soy sauce on each piece. 4. Bake at 350 degrees Fahrenheit for about 50-60 minutes, until the skin is brown and crisp and the meat is ready to fall off the bones.

Ingredients: 2 large sweet potatoes (peeled, cut into French fries, rinsed and dried) 1 tablespoon rosemary (minced) 1 tablespoon tarragon (minced) 1 tablespoon parsley (minced) 1/4 teaspoon ground cumin 2 tablespoons olive oil 1 teaspoon lemon juice salt, to taste freshly ground pepper, to taste

Servings: 8 Nutritional information for one serving: Calories: 200 Total fat: 14.3 g Cholesterol: 78.9 mg Sodium: 239 mg

Nutritional information for one serving: Calories: 120 Total fat: 6.9 g Cholesterol: 0 mg Sodium: 37.5 mg Total carbs: 14 g Fiber: 2.1 g Protein: 1.3 g Weight Watchers points: 3

Call for details for a FREE month 893-8199 100 Thomas St.- Park Ave. Abbeville LA 70510

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Preparation: 1. Heat the oven to 350 degrees F. 2. Toss the potatoes together with all other ingredients to coat.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Creamy Lemon Bars Servings: 16 Ingredients: Crust 1 cup all-purpose flour 6 tablespoons cold butter, cut into 1/2-inch pieces 2 tablespoons Splenda granular 1/8 teaspoon salt Filling 1/2 cup half-and-half 4 large eggs 1/3 cup all-purpose flour 1 1/4 cups Splenda granular 1/2 cup fresh lemon juice 1 tablespoon grated fresh lemon peel

Preparation: 1. To make the crust: Preheat the oven to 350 degrees F. Lightly spray an 8×8-inch baking pan. 2. Combine the flour, salt and Splenda Granular in a food processor bowl. Pulse 2-3 times. 3. Add the butter. Pulse until the mixture resembles a coarse meal. 4. Press the mixture into the baking pan and bake until the crust is lightly browned (about 20 minutes). 5. While the crust is baking in the oven, whisk together the eggs and half-and-half in a medium bowl. 6. Gradually whisk in the flour, Splenda, lemon juice and lemon peel. 7. Pour this mixture over the hot crust and bake until the center is set and the edges are lightly browned (about 15 minutes). 8. Let cool completely on a wire rack. Dust with powdered sugar, if desired. 9. Cut into 2-inch squares and enjoy.

Nutritional information for one serving: Calories: 106 Total fat: 6.5 g Cholesterol: 67.1 mg Sodium: 69.7 mg Total carbs: 9 g Fiber: 0.3 g Protein: 2.9 g Weight Watchers points: 3

1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1 cup sugar

Preparation: 1. Preheat the oven to 350° F. 2. In a medium bowl, sift together the cocoa, flour, baking soda, baking powder and salt.

the egg mixture and stir until well combined. 7. Stir in the chocolate chips and hazelnuts (if using). 8. Flour your hands well and divide the dough into 2 or 3 logs; arrange on a parchment lined baking sheet. Press the logs into rectangles approximately 1/2 inch thick. 9. Bake in the oven at 350 degrees F for about 20 minutes. 10. Remove from the oven. Turn down oven heat to 300° F. 11. Using a serrated knife, cut the logs into 1/3-1/2 inch slices. Arrange on a baking sheet and return to the oven. 12. Bake for about 10-12 minutes, then turn the biscotti over and bake for about 1012 more minutes (depending on the thickness of your slices).

Servings: 36 Nutritional information for one serving: Calories: 90 Total fat: 2.5 g Cholesterol: 17 mg Sodium: 62 mg Total carbs: 15.8 g Fiber: 0.7 g Protein: 1.7 g Weight Watchers points:

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Nutella Biscotti 3. In a large bowl, beat the Ingredients: 1/2 cup chocolate chips 1/2 cup Nutella 1/2 cup hazelnuts (optional) 2 1/4 cups all-purpose flour 3 large eggs 2 tablespoons cocoa

eggs until frothy. 4. Add the sugar and continue beating for about 2 minutes. 5. Stir in the Nutella. 6. Add the flour mixture to

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

some of the potato chunks against the side of the crockpot to thicken the soup, stir a little and serve.

Southwestern Onion Rings Ingredients: 2 large sweet onions 1 3/4 cups all-purpose flour 2 eggs 2 1/2 cups buttermilk 3 tablespoons water 2 teaspoons chili powder 2 teaspoons salt 1-2 teaspoon cayenne pepper 1 teaspoon ground cumin 1 teaspoon garlic powder 1 teaspoon sugar

Preparation: 1. Slice the onions into 1/4 slices and separate the rings. 2. Place the rings in a bowl and add the buttermilk to cover the onions. 3. Soak for about 30 minutes, stirring occasionally. 4. In another bowl, beat together the eggs and water. 5. Combine the flour, chili powder, salt, cayenne pepper, cumin, garlic powder and sugar in a shallow dish. 6. Drain the onion rings. 7. Dip the rings in the egg mixture first, then dredge in the flour mixture. 8. Fry the onion rings in 1 of oil heated to 375 degrees, a few at a time, until golden brown on each side. 9. Drain and serve immediately. Servings: 12 Nutritional information for one serving: Calories: 171 Total fat: 2.4 g Cholesterol: 55 mg Sodium: 688 mg Total carbs: 29.8 g Fiber: 1.6 g Protein: 7.5 g Weight Watchers points: 3

Servings: 12 Nutritional information for one serving:

Chicken and Mushrooms Ingredients: 2 small potatoes, peeled and chopped 2 (14 ounce) cans diced tomatoes (undrained) 2 tablespoons olive oil 4 garlic cloves, chopped 1 large onion, chopped 2 large carrots, chopped 2 cups green beans (cut into 1-inch pieces) 1/4 head cabbage, chopped 1 medium turnip, chopped 2 small celery stalks, chopped 6 cups vegetable broth 1/2 teaspoon thyme salt and pepper, to taste

Preparation: 1. In a large pot, heat one tablespoon of olive oil over medium-high heat. 2. Add the onion and cook until it becomes translucent. 3. Add the garlic and saute for a few minutes (don’t let the garlic brown). 4. Add the remaining chopped vegetables and saute for about a minute or two (add the second tablespoon of olive oil if needed). 5. While sauteing, add the thyme and season with salt and pepper to taste.

Calories: 79 Total fat: 2.5 g Cholesterol: 0 mg Sodium: 534.8 mg Total carbs: 13.3 g Fiber: 2.8 g Protein: 1.9 g Weight Watchers points: 1

6. Place the sauteed vegetables in the crock pot, add the vegetable broth and tomatoes. 7. Cook on low for about 7-9 hours or high for about 4-6 hours. 8. Just before serving, mash

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Your Local Ideal Weight Loss Of Abbeville... The Start of You’re New Years Resolution Bessie Menard Tolson/Clinical Manager (Between VC and Shucks) • 337-893-8888

Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Free Home Delivery!

Stress From Page 8 a negative impact on your ability to cope with stress effectively. Furthermore, it is important to note that drugs cannot be considered as helpful stress relievers. Alcohol and nicotine might seem calming and therefore helpful when you are stressed in the first moment, but they both can lead to addictions, which increases the stress level drastically when they wear off. 9. Proper sleep: Sleep deprivation can have negative influences on our performance in our professional life, but it can also cause us to feel stressed at home. The importance of enough sleep cannot be stressed enough as it keeps you balanced and allows you to handle stress more effective. You need to sleep for 8 hours, Once you get up from the bed you need to Immediately do some simple floor exercises for at least 20 minutes and walk for 10 minutes your body will be ready for the challenges. Individuals who struggle to fall asleep within 30 minutes of lying down are more prone

to anxiety, a university study in Quebec found. “Our brain is sort of a one-track loop,” says Suzanne Segerstrom, Ph.D., an associate professor of psychology at the University of Kentucky. “If that track is full of work worries, crowd them out by tuning in to something else, like talk radio or an audiobook.” 10. Give thanks : At the end of the day no matter how things turned out – perhaps your best intentions went awry, or perhaps they were spot on – give yourself a moment as you ease into bed or the shower or a moment between the To Dos and the Got Dones and appreciate you did the best you could in the time you had. Allow yourself to BE more of who you already are because time is worth more than what shows up on a lifetime of lists. Be thankful for the person you are and for the being you are now willing to actively embrace. Over time, you’ll find yourself making more meaningful To Dos and feeling far less stress in accomplishing them.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Trendy and positive workouts Zumba

Zumba isn’t a diet pill, it is a diet dance. Celebrity trainer “Beto” Perez stumbled upon this Latin inspired fitness regimem in the 90’s in his native Colombia. He has since brought it into the United States, joined with entrepreneurs Alberto Aghion and Alberto Perlman and created an empire! In 2007 Zumba became international and in 2008 they released their third DVD collection. With this third collection, they have included Zumba Toning Sticks and Zumba LIVE! Zumba Fitness, LLC. is based in Hollywood, Florida and their website allows you to email them, while it also provides a contact number and mailing address. The site also offers a “sign up” to become a Zumba Instructor! Fast beats, slow rhythms and resistance training, with a little Latino flavor are used to “spice up” your workout when you use Zumba! Zumba claims to be an effective aerobic workout that is fun and works. The website provides customer support and FAQ’s (frequently asked questions), the chance to buy the DVD sets and accessories, and search pages aimed at helping you find an instructor or classes available in your surrounding area. In lieu of user testimonials, they provide 3 pages of clickable links to news publications about Zumba. Nearly ONE entire page is articles published in 2008 alone. For those who do plan to become an instructor, the website helps to provide the

tools and resources needed to teach Zumba, and has options available to keep their instructor status current through workshops. Advantages * The website boasts both a privacy policy and return policy, to ensure buyer happiness. * You can look the part in Zumba’s full line of clothing. * They offer a 30 day FREE in- home trial.(less S & H) Disadvantages * As with any exercise regimen, willpower and commitment are inherently necessary to achieve the full potential of the product, but, unfortunately are not part of the package deal. * There are only 3 music C.D.’s available (along with scores of whats look like temporary tattoos) on the website. You have to navigate to an entirely different website in order to actually purchase the 3 DVD set they are so proud of. * Once you do get to the right place, you find out the price of the set is $60 plus S & H. * Not everyone may be physically up to the Zumba program. Conclusion Zumba seems like an fun exercise system purchase, but if most people are like us, they will be spending an exorbitant amount of cash on an item they may seldom- or never- actually use. We all know that a well balanced diet of healthy foods and an

exercise regimen are needed for achieving and maintaining a healthy weight. Zumba is likely best suited for those who are already comfortable with fitness routines and with dance, since it could offer a pleasant change and you already know that you can keep up a dance fitness routine. (for more information, visit Zumba.com) P90X This system claims to get your body from “regular to ripped in just 90 days.” P90X consists of 12 workout routines (a series of DVDs), a 3-phase nutrition plan, unique supplement options, a fitness guide, a progress calendar and online support. Tony Horton is the “personal trainer” for this specific weight loss program. One reason we chose P90X is that the company offers a 100% 90-day satisfaction guarantee on their product. The key to this program’s effectiveness is stated to be

“muscle confusion,” which basically means that numerous exercises are incorporated and encouraged to keep different muscle groups doing different things as much as possible. This way there is no “plateau” effect. Therefore the muscles do not get used to the routines and they continue to develop. With a full workout plan, the money-back guarantee and a diet guide, P90X is one of the most comprehensive workout systems that we’ve seen offered. What’s Included: The workout programs that come with P90X are named after the muscle groups that they work out,

and these are: Chest and Back, Shoulders and Arms, Yoga X, Plyometrics, Legs and Back, Kenpo X, Chest, Shoulders and Triceps, Back and Biceps, Core Synergistics, Ab Ripper X, Cardio X and X Stretch. There are success stories posted on the official P90X website. This fitness program is stated to take one hour each day. A few additional supplies needed for P90X are resistance bands or dumbbells and a pull-up bar/ place to perform pull-ups. The exercises prescribed by P90X can definitely be strenuous, and the program makes no secret that its goal is to make exercisers “Bring it!” Many fitness enthusiasts have seen even more successful results with P90X by incorporating a thermogenic supplement into their workout routine. This stimulant effect can give a needed boost when it’s time to take it to the next level, while also ensuring that the body is burning fat before lean muscle. There are certainly many Thermogenics to choose from, and on this site, our top pick is the supplement Avesil. We were

(See WORKOUT, Page 21)

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Are Chemicals Making Us Fat? So, you’ve joined a gym (Snap, I hope), started an exercise program, began eating a healthy diet and living a balanced lifestyle…and you STILL aren’t losing weight? You’re doing all the right things, but not seeing your waistline get smaller--NOT very motivating to keep you on the right track. I’ve seen it time and time again, the dedicated member who is committed to doing “all the right things” struggle to reduce body fat percentage, only to be discouraged; while some people with very little dedication to their health, seem to drop weight with little or no effort. Obesogens may be the culprit. The obesity epidemic in the United States today may not be entirely a matter of poor self-control. There may be another explanation for being overweight, other than overeating and under-exercising. The term “obesogens” refers to “substances in the environment that may disrupt the metabolic process. They are a group of man-made and naturally occurring chemicals found in plastics, pesticides, fructose and more that disrupt the function of hormonal systems, leading to weight gain and disease.” Obesogens reprogram your metabolism to build and store fat. According to a study by the University of California, this idea arose from the observation that over the past thirty years, obesity has increased in infants under six months of age by 73 percent. Since their diets are the same as they have always been, and they are not exercising any less, scientists have begun to speculate that there may be more to the obesity equation than diet, exer-

Jill LeBlanc cise and genetics. Exposure to toxic chemicals found in everyday products and the environment may be interfering with the human endocrine systems and contributing the obesity crisis. The three primary sources of obesogens may sound like terms right out of a chemistry text book, but I guarantee you are exposed to these on a daily basis: 1. Bisphenol-a (BPA)found in plastics 2. Organotins – from pesticides 3. Phthalates – found in cosmetics and plastic Consider for a moment how many things you buy at the grocery store that are packaged in plastic. Even when we are buying fresh fruits and veggies (for our healthy diet) we package them in plastic. And if they are not organic....well, hello pesticides! Here’s a few suggestions to minimize your family’s exposure to obesogens: Stop using plastic food containers for your leftovers. (For food storage or when microwaving use glass containers). Avoid items made with phthalates. (Vinyl shower curtains, cosmetic bags, fishing worms, raincoats–there are thousands of products in the average home that are

made from this contaminant). Have your meat, poultry and seafood wrapped in wax paper, rather than plastic. Buy organic food. Get rid of plastic cups, even the dishwasher safe ones that you may use daily. (Switch to glass). Avoid high-fructose corn syrup. (Check ingredient lists on labels). Avoid Styrofoam. (These leak obesogens like crazy, so bring your own coffee cup to work!) Avoid aluminum canned foods. (The liners of the cans are made with BPA’s). Avoid buying products with fragrance. (Cleaning products, cosmetics, etc. having “fragrance” in the ingredient list is a key that the product is made with toxic chemicals). Never put plastic in microwaves or dishwashers. (Heating plastic releases chemicals at a greater rate). I know that it is impossible to eliminate the entirety of the list above, but small steps such as buying products in bulk and repackaging in glass containers can be a start. It will definitely benefit the health, wellness, and possible obesity characteristics if you reduce you and your family’s exposure. For more information on this topic or any previous Snap Fitness Articles, please contact Jill LeBlanc at 8930009. Call TODAY to schedule your complimentary tour and FREE 7-DAY Trial pass to Abbeville Snap Fitness.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Workout From Page 18 tee. “Muscle confusion� is the primary focus of P90X, which addresses the notion of confusing the muscles with a number of different exercises so that none “plateau.� This supposedly leads to a stronger, slimmer and more fit physique. Advantages * P90X can be easily and conveniently purchased through the official website. * P90X appears to be very popular with users. * P90X is offered with a 100%, 90-day satisfaction guarantee.

that the manufacturers have posted clinical studies backing up their ingredients, and that they offer a risk free trial to perspective customers, so you can see if it helps before you buy. Click here to see the Trial details. Or click here to see what other readers have to say about Avesil. Product Features P90X is a very popular fitness program marketed toward men and women that aims to assist with losing unwanted body weight, toning up and “getting ripped.� This weight reduction system basically involves a series of DVDs that offer exercise routines, online support and a 3-phase nutritional plan. P90X is offered through the official website for three monthly installments of

$39.95. This fitness program is offered with a 100 percent 90-day satisfaction guaran-

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Disadvantages * By all accounts, P90X is quite strenuous and the exercises may not be suitable for those who are severely overweight or for anyone with a pre-existing injury. * Some individuals may find that P90X is rather pricey since it involves three separate payments of $39.95 (totaling around $120).

end, P90X calls for a pretty heavy lifestyle change; not to mention a fairly high price tag for some users (around $120). If you have found that other exercise routines left you without results, there is no reason to believe that P90X is the answer. However, if you are up for a challenge this might be one worth looking into!

Conclusion All in all, the P90X weight loss program is interesting and quite intriguing in some respects. While it’s positive that the P90X system encourages regular exercise and a leaner diet, it’s tough to tell if this weight reduction program is really right for most individuals. In the

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

2011 fitness trends

* Economic upswing: With the economy doing better, people will start reinvesting in fitness regimens again. Gyms and fitness studios should see an increase in membership, and individuals will start signing up for personal training sessions and specialized classes.

sponding big time. Expect to see more youth-focused classes popping up in gyms and schools thanks to the national attention and focus on childhood obesity.

* Corporate wellness: Healthier employers mean better business: less stress, more energy, and less sick days. Employers are going to step it up next year by offering wellness programs at work and/or offering gym discounts to its employees.

* Added-value wellness services: Gyms and clubs will begin to hire other health care professionals like dietitians and sports therapists to meet the growing needs of its members. One-stop health shopping!

* Stress reduction through fitness: With more people realizing the detriment stress can play, gyms and clubs will start offering wellness programs to help its members manage stress in their lives.

* Technology becomes a support resource: More people are using the Internet, and a study shows that weight loss is easier for people who use online tools. Next year, social networks like Facebook and Twitter will become more popular in motivating people to reach their fitness goals.

* Buddy system: Many of us have a fitness buddy that pushes us to run faster, longer, and more often. Picking up on the benefits of a support system, gyms will start offering peer groups and increase its number of class offerings.

Most popular workouts: What people loved in 2010 will carry over into next year: boot camp-style workouts,

Zumba, and TRX Suspension training will continue to be sought out, and interval training will get a big push in 2011. * Small-group workouts: Expect smaller classes next year, and this is a good thing. Your instructor will be able to give you more attention, and you'll be able to form a tighter bond with your fellow classmates. * Youth-based fitness:

Child obesity is rising at an alarming rate, and schools and fitness centers are re-

* Elevated professionalism: Now that consumers are more fitness-savvy, fitness professionals must have the proper education and highquality certifications. Gyms and fitness centers will be hiring the best of the best.

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Abbeville Meridional Friday, January 14, 2011

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2011 Health & Fitness Edition

Advice for marathon runners One Month to Go

Look down. Select the shoes--and the socks--you'll wear in the marathon. The shoes should be relatively lightweight but provide good support, and the socks should be the type you wear in other races. If the shoes aren't your regular training shoes, wear them on at least one 10-mile run at marathon pace. This test run will determine whether you're likely to develop blisters or get sore feet--before it's too late. If the shoes bother you on this run, get yourself another pair. Do a half-marathon. "About a month out is a good time to test your fitness," says four-time Boston and New York City Marathon champ Bill Rodgers. "Also, a good race can provide a powerful mental lift, and it will give you a little rest period in the few days before and after as you taper and recover from it." Aim to run the half-marathon slightly faster than your marathon goal pace. If you can't find a tune-up race, recruit friends to accompany you on a long run, with the last several miles faster than marathon pace. Add speed to your longest long run. "Four weeks out is when I do my longest run," says 2:13 marathoner Keith Dowling. "I'll run up to 26 miles, with this twist: I do my usual easy long-run pace for most of it, but with eight miles left, I'll work down to six-minute pace and drop the pace every two miles to finish at five-minute pace." Translated into mortal terms: With eight miles to go, begin running one minute per mile slower than your marathon

goal pace. Then speed up every two miles to run the last couple of miles at goal pace or slightly faster. This run will teach you how to up your effort as you become tired. Combine this with the halfmarathon mentioned in Tip 2, doing one with four weeks to go, and the other with three weeks to go. Your local race calendar will probably dictate the order in which you'll run them. But if you have a choice, do the long run four weeks out (for more recovery time) and the half-marathon three weeks before your race. Mimic the course. If at all possible, start doing runs on the same topography as the marathon. For example, go up and down lots of hills if you're running New York City, and get used to several hours of pancake flatness if you're running a course like Chicago. (A flat course might seem less challenging, but its lack of variation means you'll be using the same muscles the whole race. You need to prepare for this.) If you live in a flat area and are preparing for a hilly marathon, do several runs on a treadmill, and alter the incline throughout. If you don't have access to a treadmill, run on stairways or stadium steps. (Hey, drastic times call for drastic measures.) Drink on the run. "Practice during your remaining long and semilong runs with the sports drink and energy gels you intend to refuel with during the race," advises Suzanne Girard Eberle, M.S., R.D., a former elite runner and author of Endurance Sports Nutrition. "Seriousminded racers and those with finicky stomachs should

be using the sports drink that will be available on the race course. And remember that sports drinks do triple duty when compared with water by providing fluid, carbohydrates, and electrolytes, the most important being sodium." Find out how often your marathon will have aid stations, and practice drinking at that rate. If you don't run with fluids, place bottles along your training route. Dress the part. "Please don't run the marathon in a cotton T-shirt, even if it's for a wonderful charity," implores Rodgers. "You'll run so much easier in real running clothes, such as those made of Coolmax or nylon, than in a suffocating T-shirt." Once you've picked your marathon outfit, make sure it doesn't irritate your skin. "I normally race in my marathon clothes before the race to feel if they're comfortable," says Sara Wells, the 2003 U.S. National Marathon Champion. "Also wear the getup on at least one semilong run." Don't get greedy. Training for a marathon isn't like cramming for a test. That is, doing more miles than you're used to in the last few weeks will hurt--not help--your race. "Even if you're feeling great, don't up the ante and increase your training," cautions Rodgers. "This is the time when many runners have been at it for two months or more and are becoming used to a certain level of training. Draw strength from the hard work you've put in." Wells advises, "Have confidence in what you've been doing. From here on out, you're just maintaining your fitness." And get plenty of sleep.

One Week to Go

Taper. Do no more than 40 percent of your peak weekly mileage, with most of that coming early in the week. Except for your dress rehearsal run (see Tip 11), keep your runs easy. “You should feel like you’re storing up energy, both physically and mentally� says Rodgers. If you’ve done speedwork as part of your buildup, follow an easy run later in the week with some quick 100-meter pickups to remind yourself of how fast and fit you are. On the day before the race, stick with your pre-long-run routine--a day off if that’s what you usually do, a twoor three-mile jog if you’re a daily runner.

Run a dress rehearsal. Four or five days before the marathon, do a two- or three-mile marathon-pace run in your marathon outfit and shoes. Picture yourself on the course running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning and will help you lock in to race pace on marathon day. Run like a clock. If possible, run at the same time of day as the start of your marathon. This way, your body’s rhythms--including the all-important bathroom routine--will be in sync with (See RUN, Page 24)

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Abbeville Meridional Friday, January 14, 2011

Page 24

2011 Health & Fitness Edition

Run

From Page 23 marathon needs come race day. The more times you can do this, the better, but shoot for at least the last three days before the race. Set two goals. “Review your training and set one goal for a good race day, and another as a backup plan in case it’s hot or windy or you’re just not feeling great,” Rodgers recommends. “So many things can go wrong in a marathon that you need that secondary goal to stay motivated if things aren’t perfect, which they seldom are.” Your primary goal is the one you’ve been working toward during your buildup: a personal best, qualifying for Boston, breaking five hours, whatever. Your secondary goal should keep you motivated at the 22mile mark on a bad day: finishing in the top 50 percent, slowing only 10 minutes over the second half, or just reaching the darn finish line. See success. On several nights before going to bed, or first thing in the morning, visualize yourself crossing the finish line as the clock shows a new personal best. Before this year’s Olympic Marathon Trials, where Wells placed seventh, she replayed positive mental images before falling asleep at night. “I knew the course we would be running, and I’d see myself out on it running well,” she says. “There’s a hill in the 25th mile, and I’d say to myself, ‘Okay, get up that hill, and then run strong to the finish.’” Chill out. Reduce the outside stresses in your life as much as possible the last week. “This is not a good time

to get married or divorced,” Rodgers jokes. Try to have work projects under control, politely decline invitations to late nights out, and so on. Most of all, stay off your feet--save museum tours and shopping sprees for after the marathon, and don’t spend four hours the day before the marathon checking out the latest energy gel flavors at the race expo. “Before the Trials,” says Wells, “I went to my brother’s house and just basically hung out.” Carbo-load, don’t fat-load. “During the last three days, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, and sports drinks,” says Suzanne Girard Eberle. It’s the carbs, after all, not fat or protein, that will fuel you on race day. Girard Eberle says what’s important is increasing the percentage of your calories that come from carbs, not simply eating more of everything. (Bummer, we know.) “Since you’ll be tapering and expending fewer calories,” she says, “you don’t have to consume a great deal more food than usual. Rather, make sure your food choices are carbohydrate-rich, not full of fat--for example, spaghetti with red sauce, instead of Alfredo sauce, or a bagel versus a croissant.” Go with what you know. Even if Olympic Marathon bronze medalist Deena Kastor appears on your front porch dispensing advice, don’t try anything radical this week. Stick to your plan and what you’ve practiced during your buildup. For example, if you haven’t done regular speedwork, now isn’t the time to start just because someone told you it will keep your legs

“fresh” while you’re tapering. At this point, also ignore any “can’t-miss” diet tricks from friends. “So much of those last few days is mental,” says Wells. “Feel comfortable with what you’re doing rather than trying something new and worrying how it will affect you.” Day of the Race Eat breakfast. Two to three hours before the start, “eat a carbohydrate-rich breakfast, even if that means getting up at an ungodly hour and going back to bed,” says Girard Eberle. The reason: As you slept, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you’ll be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar. “At the minimum,” says Girard Eberle, “consume a sports recovery drink, or a bland, welltolerated liquid food such as Ensure or Boost.” Warm up. But just a little. Even the best marathoners in the world do only a little jogging beforehand, because they want to preserve their glycogen stores and keep their core body temperature down. If you’re a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging, finishing 15 minutes before the start. Precede and follow your jog with stretching. If you’ll be running the marathon at about your training pace, skip the jog. Walk around a bit in the half hour before the start, and stretch (see Tip 19). Collect yourself. An hour before the start, find a quiet place, and spend five minutes reviewing your race plan and

motivation. “Remind yourself of why you’re there,” says Rodgers. “Take confidence in the months of effort behind you. An exciting and satisfying day is just ahead of you!” If you’re running the race with a training partner, make it a group session: Share your goals with each other for mutual reinforcement. Line up loose. Fifteen minutes before the start, begin some gentle stretching. Concentrate on the muscles of the back side of your body--your calves, hamstrings, glutes, and lower back. Remember, your goal is to start the race comfortably, not to audition for a yoga video, so go easy. Try to keep stretching after you’ve been herded to the start area. Jog in place as well, to keep your heart rate slightly elevated. Start slow. Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong. When Catherine Ndereba set a world record at the 2001 Chicago Marathon, she eased into things by running the first 5-K at just over 5:40-per-mile pace, and went on to average just under 5:20 per mile for the race. Relax. “Because the pace feels so easy, I get antsy in the early miles,” says Heather Hanscom, a 2:31 marathoner who was sixth at this year’s Olympic Marathon Trials. “But I make myself stick to my game plan and don’t get carried away. I know that to run well later, I need to feel really relaxed the first third.” Hanscom checks her early splits to make sure, no matter how good she feels, that she’s starting conservatively. “In the first 10 miles, I look around at the surroundings,

the fans along the way, and enjoy the changing scenery,” adds Wells. Think laps, not miles. “Instead of obsessing about each of the 26 miles, I look at each three-mile segment as a lap,” says Dowling. “That makes it more manageable mentally. To concentrate on every mile would be like paying attention to the odometer throughout a five-hour drive.” Play games. “To take my mind off the big task ahead, I sing songs in my head,” says Jean Arthur, a 3:21 marathoner and president of the Montgomery County Road Runners Club in Maryland. “I pick a song and try to sing it from start to finish. Usually I don’t know all the words, so I sing it and I try to figure out what the artist is saying.” Arthur also becomes an on-therun mathematician. “I calculate exactly what percentage of the race I have done,” she says. “That’s good for me in two ways: First, it occupies my mind, and second, I love the point at which I can tell myself I’ve done more than 50 percent, because at that point, I figure I can’t quit.” Drink early, drink often. Take sports drink at the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you’ll be a lot more likely to maintain your pace. “During prolonged exercise, our thirst mechanism doesn’t keep up with our actual needs,” says Girard Eberle. “Then, as you become dehydrated, less oxygen and fuel is delivered to working muscles, and you run slower.”

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