209 Healthy Living 2014 Fall by Manteca Bulletin

FALL 2014

CONTENTS

Fall 2014 Manteca Bulletin Ripon Bulletin • Escalon Times Oakdale Leader • Riverbank News Turlock Journal • Ceres Courier

PUBLISHER

EXERCISE

Skiing the 209

Bundle up

Shoe fit

Ice time

209 skating

Arresting fitness

Hank Vander Veen

ADVERTISING DIREC TOR Chuck Higgs • 209.249.3505 Taylor Phillips • 209.634.9141

DISTRIBUTION Drew Savage • 209.249.3525

EDITORS Dennis Wyatt Kristina Hacker Jeff Benziger Marg Jackson

ADVERTISING

In Ceres call 209.537.5032

In Oakdale call 209.847.3021

In Escalon call 209.847.3021

In Riverbank call 209.847.3021

In Turlock call 209.634.9141

In Modesto call 209.634.9141

In Manteca call 209.249.3500

In Ripon call 209.249.3500

In Lathrop call 209.249.3500

In Tracy call 209.249.3500

In Stockton call 209.249.3500

HEALTH

209 Healthy Living is published 6 times a year Comments: dwyatt@mantecabulletin.com ©Copyright 2014. 209 Healthy Living All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher of 209 Healthy Living is strictly prohibited. The opinions expressed in 209 Healthy Living are those of the authors and do not necessarily reflect the view of 209 Healthy Living management or owner. 209 Healthy Living assumes no responsibility and makes no recommendation for claims made by advertisers and shall not be liable for any damages incurred.

Real versus processed food

Focus on what can happen

Going for minus 200

EXERCISE

SKIING THE 209

Exercising & having fun at Dodge Ridge, Bear Valley By JASO N C AMPBELL 2 0 9 Health y L i vi ng

here are iconic ski resorts in the Sierra. If you drive up I-80 to Reno, you pass a whole host of places that are visible from the freeway and are all puffed up and burly in an attempt to capture the business of the passing driver. That is not how Dodge Ridge or Bear Valley operate. Both places, which exist almost solely to capture the market of people in the Central Valley, are tucked off of the respective highways that pass by them. But that doesn’t mean that they don’t offer the same pristine winter conditions that you’ll find in other places in the Sierra when Mother Nature cooperates and decides to drop enough white stuff to keep the long, steep runs coated for months on end. No, you don’t have to

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drive to Lake Tahoe and spend an entire paycheck to enjoy the kind of skiing and snowboarding that will satisfy your craving for adventure or adrenaline. There’s one little catch, however. There needs to be snow. Only a decade ago several ski resorts – Dodge Ridge included – were open by Halloween. And considering that temperatures in the valley are still in the high 70’s, the chances of that happening again this year are somewhere between none and none. Last year the resort didn’t open until after

A trick skier launches himself off of a ledge at Dodge Ridge during a heavy snow season. The mountain – which is split into sections and includes ridge top runs and backcountry terrain – is the closest fullservice ski and snowboard park in the area. Photo contributed

New Year’s Day because snow conditions didn’t remain constant. And with an Easter weekend cut date – spring skiing conditions at Dodge Ridge and the dying down of annual crowds don’t make it feasible to stay open any later – a short season is bad for both the resort and its season pass holders and the businesses along Highway 108 that cater to the massive crowds that flood the area on the weekends. That’s only what it takes to have the conditions to ski and snowboard close to home. You still have to know what you’re doing, be in shape and have the willingness to hurl yourself down a mountain while mounted or strapped to a piece of fiberglass. It’s the last part that usually gets people – until they try it for themselves. The physical aspect It seems so effortless. Just angle yourself down the hill, lean forward, and then slice back-and-forth like they do on television during the Winter Olympics. Surely that’s all that it takes to excel, or at least succeed, on a downhill ski run, right? Not exactly. While downhill – or alpine as it’s officially titled – skiing is undoubtedly fun and easy to learn, it’s one of the physically demanding sports that there is. It takes lower leg strength to plant your feet

GOT SNOW GEAR?

EXERCISE

continued on Page 6

So you’re planning on heading up to the mountains and trying your luck on that smooth corduroy? If you don’t already have your own gear and you don’t feel like fighting the rental lines when you show up, here are a few local places and spots along the way you can pick up boards, boots, bindings and skis. u SPORTS AUTHORITY: It might be a big box chain, but they still offer a fullservice ski and snowboard tune-up center, providing everything from waxing to sharpening to mounting. And they offer rentals. The prices are reasonable and since the stores are local – Tracy, Modesto and Stockton all offer the service – you can load up before you leave and drop them off when you get back. Not a bad deal. u HEIDI’S SKI SHOP: If you’re headed up to Dodge Ridge, this little haven is tucked right along the path to the mountain which makes it easy to pick up your equipment on the way and drop it off when you head home. It’s also a good spot to get any existing equipment touched up before you hit the slopes. Located in Long Barn just off of Highway 108 in a blue-and-white chateau-looking building, Heidi’s a great choice for families looking for convenience. u BEAR VALLEY SPORT SHOP: Right along Highway 4 on your way up to Bear Valley is this small, locally-owned shop that offers not only your standard rental equipment, but also top-flight demo skis and snowboards as well – high-quality gear from some of the best manufacturers in the business designed to give the advanced mountain trekkers a chance to try out something new. Two-day demo rentals apply to the purchase of new skis, so heading home with a new pair or a board isn’t necessarily a bad thing. u SUNSPORTS: The Turlock mainstay offers a full service ski and snowboard shop including rentals for both sports. The staff is experienced, patient and more than helpful with both their extensive expertise but also knowledge of nearby slopes. Some skiers say they’re the best when it comes to custom fitting boots as well as stretching and modifying them to ensure your feet avoid the discomfort associated with ill-fitting ski boots.

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u WHAT: Dodge Ridge Ski Area u WHERE: Pinecrest, CA u SPECS: 62 runs broken up as follows – 20 percent for beginners, 40 percent for intermediate and 40 percent for advanced. u NUMBER OF LIFTS: 12 total including one high-speed quad, three triples, five doubles and four surface lifts. u USABLE AREA: 832 total acres. The mountain tops at 8,200 feet and has a base elevation of 6,600 feet. u LONGEST RUN: Stagecoach – which stretches on for two miles. u TO GET THERE: Take Highway 120 into Oakdale and turn left at the main intersection towards Yosemite. When Highway 120 splits off to the right 10 miles outside of town, stay to the left and continue on up Highway 108. Stay on that highway through Sonora and up through the mountain towns and follow the Pinecrest and Dodge Ridge turnoff signs. Markers will get you there the rest of the way. u COST: All-day lift tickets for adults for the upcoming season will be $68. Teens between 13 and 19 will be $55, youth between 6 and 12 will be $20,

Whether it’s a freshly groomed run or an undiscovered powder stash, Bear Valley Resort – nestled in the mountains above Angels Camp – has it all. Plans are in the works to build a lift out of the small community that sits at the bottom of the mountain, and ski-and-stay packages have made it a hit. Photo contributed

seniors between 65 and 81 will be $34, active military adults will be $53 and active military teens will be $47. People over 82 and under 5 are free. u FOR MORE INFO: Visit www.dodgeridge.com or call 209.965.3474. u WHAT: Bear Valley Resort u WHERE: Alpine County an hour east of Angels Camp u SPECS: 69 runs broken up as follows – 25 percent for beginners, 40 percent for intermediate and 35 percent for advanced. u NUMBER OF LIFTS: 9 total includ-

SKI RESORTS WITHIN A 3 HOUR DRIVE

FAST FACTS

EXERCISE

Tomorrow’s Medicine for Today’s Lifestyle

Tower Center for Better Hearing

Gary L. Thiele, DDS “Symphony of Smiles”

Tower Ear Nose & Throat (E.N.T)

Gateway Kidney & Hypertension

Tower Orthopedic Surgery

Romeo Medical Clinic

Tower Pharmacy

The Flowery

Tower Physical Therapy

Toscana’s Catering & Event Center

Tower Surgery Center

Toscana’s Ristorante

Eterna Medi-Spa & Salon

Turlock Pulmonary & Sleep

Fatemeh Pazouki, M.D. OB/GYN

continued from Page 5

Specialists

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33286_2

Work Wellness

1801 Colorado Ave. • Turlock, CA • (209) 216-3400

u DODGE RIDGE: Visit www.dodgeridge.com or call 209.965.3474. u BEAR VALLEY: Visit www.bearvalley.com or call 209.753.2301. u KIRKWOOD: Visit www.kirkwood.com or call 1.800.967.7500. u SUGAR BOWL RESORT: Visit www.sugarbowl.com or call .530.426.9000. u BOREAL MOUNTAIN RESORT: Visit www.rideboareal.com or call 530.426.3666. u DONNER SKI RANCH: Visit www.donnerskiranch. com or call 530.426.3635.

SKIING

Located within The Tower Health & Wellness Center Tower Cosmetic Surgery & Laser

ing one high-speed quad, two triples, five doubles and one carpet lift. u USABLE AREA: 1,280 acres. The mountain tops out at 8,500 feet and has a base elevation of 6,600 feet. u TO GET THERE: Take Highway 99 north to Highway 4 and head east (turn right off the freeway) up through Angels Camp. Continue on straight and signs on how to get to the resort will be posted. u COST: To be determined. u FOR MORE INFO: Visit www.bearvalley.com or call 209.753.2301.

down and cut back. Your torso is required to make short, crisp turns. Keeping your skis straight on long runs means that your body is doing most of the work of keeping you upright and not the physical momentum of the downhill run. There are actual workout machines that mimic the motion of upright skiing – cross country skiing where you’re using your entire body to pull yourself along flat sections of snow or even up short inclines. It doesn’t seem like a very big deal, but it’s

incredibly difficult and requires a great deal of endurance and physical strength to be able to pull off. Ski areas like Kirkwood and Bear Valley have recognized the market and actually offer specific tracks for cross country skiers. They’re not wildly popular, but if it’s your bag, then you’re right at home. “I tried it once with a friend of mine – he said that it would make it easier for me to do some of my downhill stuff,” said Oakdale resident Ray Derby. “It helped me not be able to get up off of the couch for three days.” n

EXERCISE

U P

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When exercising in the cold, wear layers; but be ready to strip

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Photo contributed

When Rick King runs in the cold, like here at the Vancouver Marathon, he wears a hat, gloves, multiple shirts, including one with long sleeves, and thick socks. B y JAMES BURNS 209 Health y Liv in g

ick King has run nearly 50 marathons in more than 30 states. Along the way, he’s braved the elements and every imaginable obstacle. The Escalon native is, by definition, a maniac – a Marathon Maniac. So when the weather turns and the Central Valley is covered in tule fog, rain puddles and whipping winds, King

doesn’t duck and hide indoors. He bundles up, from head to toe, and continues his dogged pursuit of the next finish line, shedding those layers as he goes. A longtime member and run/ walk coach with the Northern San Joaquin Valley chapter of Team In Training, King has advised hundreds over the years on how to train in inclement weather. His number one tip? “Layers is the big thing,” said King, whose involvement with

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EXERCISE

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Photo contributed

Escalon’s Rick King rocks a long-sleeved, synthetic short during the early stages of a marathon in Denver.

Team In Training, the fundraising and training arm of the Leukemia and Lymphoma Society, has raised thousands of dollars for blood cancer research. “For me, I always go out with a hat and gloves. You got to keep those extremities warm. Wear a hat, even if it’s a beanie, because you lose a lot of heat through your head.” King doesn’t limit himself to just a hat and gloves. He’ll also wear multiple dry-wicking shirts, and maybe a windbreaking jacket, headband or ear muffs. The most important element of that ensemble, he says, is the fabric. Avoid cotton tops, sweatshirts and sweatpants because they absorb moisture – yours and Mother Nature’s – and become heavy, uncomfortable and potentially dangerous for your health. A wet cotton top can cause chafing, unnecessary stress on the body and even introduce hypothermia. King advises his runners and walkers to search out and buy clothing made of synthetic material that pulls the moisture

away from the skin. “Gear wise, the No. 1 thing is layers – synthetic layers,” King said. “We don’t want to wear cotton. “What happens with cotton, unlike synthetic materials, it absorbs sweat. If it’s drizzly or if you’re running through fog, you’re literally carrying extra pounds. The cotton just absorbs it. Plus, it’s uncomfortable.” Whether you’re training for a marathon and logging long runs or walking with a group each morning, comfort is key. While layers shield your body from the cold and wet, your body won’t require that insulation beyond the first five to 10 minutes of your exercise. After that time, King says your body temperature will rise 15 to 20 degrees. At that point, runners and walkers will begin to shed those layers. Off come the long-sleeved tops and jackets. Off go the running pants and gloves. “The coldest it gets around here is maybe 35 to 40 (degrees),” King said, “but within minutes of exercise,

EXERCISE COLD WEATHER EXERCISING: SMART WAYS TO KEEP AT IT Wear the right clothes to exercise. Wear layers that you can peel off as you start to warm up and put back on if you get chilled. Try not to wear cotton directly against your skin because cotton doesn’t wick moisture and you can get more chilled. Stay hydrated. Even though it is colder, you still perspire when you exercise. Replace your fluids before, during and after exercising so you do not become dehydrated. If you’re still thirsty after you exercise, up your intake of water. Protect your hands and face from the cold. Temperatures can be colder than the thermometer because of wind chill. Seniors are especially susceptible to hypothermia. Wear gloves and consider liners if the weather is especially cold. A hat and a scarf can also protect your face. Don’t forget to wear sunscreen, even in winter with UVA and UVB. While sun rays may feel like they are weaker, they can still cause sun damage. Warm up and cool down before and after exercise, every time. Cold weather brings cold muscles that need to get the blood flowing through them. Easy stretches get you ready to exercise. After you’re done, let your body temperature get back to normal through cool down routines. If you’re not feeling well, don’t push it. Make a date with yourself to exercise on another day. Put it in your calendar so you don’t forget. your body temperature is up to 55 to 60 degrees. If the weather heats up, your body will respond accordingly.” As your body temperature rises, it’s important to remain hydrated. While you may not feel thirsty exercising in the cold, your body is still expending water and electrolytes. Runners and walkers with Team In Training are instructed to stop at every aid station along their training routes, taking in the proper nutrition and liquids. “Sip even if it’s cold,” King said. “When you’re running and it’s hot, it’s not a problem to keep yourself hydrated. You have to remind runners in the wintertime to stay hydrated.” Heat stress and hypothermia are very real hazards out on the trail, path or track. If you begin to feel shaky or flush in the face following an exercise or during a rest break, you might be overheating or too cold. King says “that’s a good sign to get to your aid station, starting moving again or get something warm in you.” Having clothes to change

into following your run or walk will help you avoid this scare. King has developed a keen eye for running’s red flags. He’s seen just about it all since joining Team In Training in 2003, including those that think they can beat the cold with a super-charged opening lap. He recalls a training session where a runner set off at a blistering pace. King eventually caught the runner, overheated and exhausted, still plenty of miles in front of them. Through the years that story has become a cautionary tale: Let the car warm up before you take it for a spin, especially on a cold morning. “Pace yourself at the start. If you get your heart rate fired up and go from a comfortable temperature to an outdoor temperature, you’re liable to go in a transition where you’re in pain and not comfortable,” King said. “I’m always telling them, ‘Let the first mile be nice and easy. You might be chilly, but pace yourself.’ ” And bundle up. n

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FALL2014

EXERCISE

THE RUN

Right shoe fit makes all the difference By V I NC E REMBULAT 20 9 Health y Liv i ng

aren Wise made a wise decision to pick up her new pair of running shoes at Fleet Feet Sports. The 52-year-old mother of three and a grandmother to boot had used that same pair of sneakers for the past three years. Included were a several half marathons and countless hours of training. She blamed the wear and tear on the shoes as the cause of her foot blisters. With a 10K run on the horizon not to mention next month’s the St. Joseph Half Marathon, Wise decided it was time for a new pair of running shoes. According to Tony Vice of Fleet Feet at 277 Lincoln Center in Stockton, the proper running shoes means all the difference in the world. That’s based on the individual’s biomechanics, he noted. “Every ones foot reacts differently when running, walking or working out,” Vice said on Tuesday. To determine that, one needs to be fit properly. At Fleet Feet and other stores geared specifically to the runner’s needs, the first step is to examine the foot and discuss the uses. Measuring the foot unweighted, examining the foot

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in weight bearing, measuring the foot weight bearing while looking at the arch elongation, length and width of the foot are part of Vice and his staff of fit experts at Fleet Feet are able to do for running or workout enthusiasts. “The arch elongation is so important to help determine the correct support in footwear,” said Vice, who owns the business with his wife Natalie. “Lastly, we watch the foot in gait phase while walking (heel plant, mid foot, toe off, and propulsion). “All these things help determine the correct type of footwear.” Wise, who stands at a lithe 5-foot-4, has a narrow heal. She tried on several pairs and even ran around the building to check the fit and feel of the shoe. Her fit expert did

one better by recommending a special sole insert for the shoe. In the long run, this will help Wise avoid some of her aches and pains. “Typical foot issues are improper fitted shoes, blisters, too small a shoe, ill-fitted shoes, or not having the correct support (causing) ankle, knee, hip and lower back pain,” said Vice. He believes runners can avoid injuries with a correct fitted pair of shoes. “That’s for runners, walkers, and fitness enthusiasts alike,” Vice said. Conditioning is also imperative. “Just getting out and trying to go 10 miles is the wrong thing to do,” said Vice. “It’s cliché, but ‘walk before you run.’” He recommended that a runner should start off easy. “Go for time allotment you are comfortable with – slightly increase that every two weeks. I think 10 to 15 percent is manageable for most people. Try walking and running and slightly increase your run time and decreasing your walk time as you go,” Vice said. More importantly, he noted that it’s important to listen to your body and to consult a doctor before taking on any exercise regime. For her shoes and insoles, Wise spent more than originally budgeted. By the way, the avera g e price for a

good athletic shoe is about $120, according to Vice. “If you must, tell your fit specialist that you’re on a budget – we’re always happy to look at sales shoes to try to and fit your budget. Sales shoes are still great shoes it just happens that new models are out,” he said. While Wise had her running shoes for a few years, the life cycle is usually about six months. “But you also have to take in consideration the activity, use, mileage and shoe type,” Vice said. Examples of that are the lightweight trainers, which last about 300 miles, or the mid-mileage trainers at 400 miles. The high-mileage training shoes are good for 500 miles. “Mid soles and cushioning break down with age,” he added. “On top of that, some brands (have) technology that will react different based on the conditions.” Wise didn’t need much time to break in her new shoes. It seems as if it wasn’t necessary. “The technology of the midsole and the upper materials make (new shoes) feel great right out of the box,” Vice said. Yet he recommended against doing a 20-mile run on a brand new pair. “Take them out for a week of easy runs and make sure all is great – most of the time it is,” said Vice. In the event the shoe doesn’t work out, Fleet Feet will work with that customer until everything is 100 percent satisfaction. “We want our guest to be happy and have the right fit,” he said. For more information, log on to www.fleetfeetstockton.com. n

FALL2014

EXERCISE

e m i t g n Getti e c i e h on trs cool cardio exercise Skating offe

By V I N C E R EMBU LAT 2 0 9 Health y L i vi ng

erek Eisler is part of a grassroots effort on ice skating. A former assistant coach of National Hockey League’s San Jose Sharks, he’s the current general manager – along with Dayv Glusing – of the Oak Park Ice Arena in Stockton. “We’re here to promote all ice sports – hockey, figure skating, broom ball, and curling,” Eisler said. But it all starts with the basics. On Wednesday evenings and Saturday mornings, Eisler instructs the “Learn to Skate Program,” which is designed to build confidence and provide fundamentals to people of all ages and skill levels, from Tiny Tots to Adults. “Right now, we have more hockey players than figure skaters,” he said. Cost is $100 per session and includes skate rental (if needed), ice time, and a skate punch card good for eight free admissions to the public sessions. This registration fee also covers the annual dues for the U.S. Figure Skating Association. The winter session begins in November. Students as young as age 3 can

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enroll in the Beginners class. Public sessions are on Monday (3-5 p.m.), Tuesday (2-5 p.m.), Wednesday (2-5 p.m. / 7:45-9:15 p.m.), Friday (2-5 p.m. / 7-9 p.m.), Saturday (2-4 p.m.) and Sunday (3-5 p.m.). Those in the “Learn to Skate Program” can use these sessions for practice. “Skating is a good cardio exercise,” Eisler said. “For recreational skaters, it works out all your muscles.” For those in the skating program – this includes the Stockton Colts, which has been around since 1957 or back when the ice rink was located at the San Joaquin County Fairgrounds – Oak Park employs a fitness trainer to work with students on “exercises to mimic ice skating,” said Eisler. The next step for some will be the “Learn to Play Hockey,” a Saturday morning initiation to the sport as well as a three-on-three cross-ice development program. Players ages 4 through 10 can take part in this eight-week session that begins on Saturday, Nov. 22. Cost is $175 and includes loaner gear made possible by Rick Pelascki, Podesta Farms, and The Stockton Colts. Eisler, who also coaches the Colts

of the NorCal Youth Hockey League, came to Oak Park three years ago with an impressive resume. From 1993 to 1996, he served as an assistant to the Sharks, where he assisted in tactical kills and developing the organization’s young talent. Eisler held the position of Youth and Amateur Hockey Director. Prior to that, he was the Assistant Director of the U.S. Development League in Brainerd, MN. In addition, Eisler was with the IMG Hockey Academy from the U.S. Hockey League, where he served as the assistant coach for the Rochester Mustangs. The Oak Park Ice Arena, located at 3545 Alvarado Ave., opened in 1970 and remains as one of the few yearround indoor ice rinks in California. Eisler indicated that the only other iceskating facilities nearby are in Fresno, Dublin and Roseville. The ice surface is 85 by 200 feet and the Oak Park facilities seats up to 350 spectators and is equipped with a fullservice pro shop. For more information, call the Oak Park Ice Arena at 209.937.7433 or log on to www.stocktonlive.com. n

EXERCISE

Skating in the 209: Yosemite to Lathrop By VI NC E REMBULAT 20 9 Health y Liv ing

he forecast for Dell’Osso Family Farms come December calls for snow. That’s when Holiday on the Farms at 501 S. Manthey Road in Lathrop is scheduled to open along with “Ice Skating on the Farm.” Dress warm for this outdoor skating rink that will run from Dec. 6 through Jan. 3. Sessions are held daily on a first come, first serve basis. A special Mom’s and Dad’s Stroller Skating on Ice will be held Monday through Thursday, from 10 a.m. to noon. Cost for the sessions are as followed: u Monday through Thursday

– General (ages 8 & up), $12 with skates, $10 without; Children (ages 7 and under), $10 with skates, $8 without; Special, Stroller Skating, $10 with skates, $8 without. u Friday, Saturday, & Sunday – General (ages 8 & up), $14 with skates, $12 without; children (ages 7 & under), $12 with skates, $10 without. A season pass is available for $47. Check the listings for the times and schedule. For more information call 209.982.0833 or visit www.holidaysonthefarm.com. ••• CURRY VILLAGE The Curry Village Ice Skating Rink in Yosemite National Park has been a tradition since the 1930s.

Photo courtesy of DNC Parks & Resorts at Yosemite, Inc.

A family ice skating at Curry Village Ice Rink in Yosemite.

Opened from Nov. 21 through early March, this outdoor ice skating rink is tucked beneath the majestic forms of Half Dome and Glacier Point, making it a one-of-a-kind Northern California experience. Cost is $10 for adults and seniors and $9.50 for children. The rink sessions for week-

ends and holidays are 8:30 to 11 a.m.; noon to 2:30 p.m.; 3:30 to 6 p.m.; and 7 to 9:30 p.m. The weekday schedule is noon to 2:30 p.m.; 3:30 to 6 p.m.; and 7 to 9:30 p.m. For more information call 209.372.8319 or visit www. yosemitepark.com/curryvillage n

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FALL2014

HEALTH

Processed foods: Why are they bad?

hy are processed foods so bad? Are they really bad or has the media jumped once more onto the “Uh, oh, we’ve found something else that’s bad for you” bandwagon? I mean, think about it. At some point we have heard that coffee is bad, only to find out later that coffee provides some antioxidant effects and possibly some other healthy side-effects. I remember as a kid hearing that eggs were bad. People started tossing the egg yolks for fear of dying over their cholesterol content. Now we find that egg yolks contain many valuable vitamins, minerals and a substance called “Lecithin” which has been shown in studies to actually lower blood serum levels of cholesterol. How can we possibly know the truth? Why so many blanketstatements about processed foods these days?. Processed foods are indeed bad, in more than one way. They are the main reason why people all over the world are getting fat and sick. How do we know? Every time a population adopts a “Western” diet high in processed foods, they get sick. It happens within a few years. Their genes don’t change, their food does. What is the difference between processed food and real food? The word “processed” often causes some confusion. Obviously, most foods we eat are processed in some way. Fruits many times are cut from trees, ground beef has been ground in a machine and butter is cream that has been separated from the milk and churned. But there is a difference between mechanical processing and chemical processing. If it’s a single-ingredient food with no added chemicals, then it doesn’t matter if it’s been ground or put into a jar. It’s still real food.

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However… foods that have been chemically processed and made solely from refined ingredients and artificial substances are generally known as “processed food.” Processed foods are usually loaded with added sugar, or even worse, high fructose corn syrup. It is well known that sugar, when consumed in excess, is seriously harmful. As we all know, sugar is “empty” calories – it has no essential nutrients, but a large amount of energy. But empty calories are really just the tip of the iceberg when it comes to the harmful effects of sugar. Many studies show that sugar can have devastating effects on metabolism that go way beyond its calorie content. It can lead to insulin resistance, high triglycerides, increased levels of the harmful cholesterol and increased fat accumulation in the liver and abdominal cavity Not surprisingly, sugar consumption is strongly associated with some of the world’s leading killers, including heart disease, diabetes, obesity and cancer Most people aren’t putting massive amounts of sugar in their “coffee” or on top of their cereal, they’re getting it from processed foods and sugarsweetened beverages. Our bodies have been equipped with taste buds that are supposed to help us navigate the natural food environment. Our appetite gravitates towards foods that are sweet, salty and fatty, because we know such foods contain energy and nutrients that we need for survival… sort of. Obviously, if a food manufacturer wants to succeed and get people to buy their product, it has to taste good. For this reason, massive resources are spent on making foods as desirable as possible. Many processed foods have

been engineered to be so incredibly “rewarding” to the brain, Certified Fitness that they overTrainer & Certified Nutritionist power anything we might have come across in nature. We have complicated mechanisms in our bodies and brains that are supposed to regulate energy balance (how much we eat and how much we burn, or “calories in vs. calories out”), which, until very recently in evolutionary history, worked to keep us at a healthy weight. There is quite a lot of evidence that the reward value of foods can bypass the innate defense mechanism and make us start eating much more than we need, so much that it starts to compromise our health. The truth is, processed foods are so incredibly rewarding to our brains that they affect our thoughts and behavior, making us eat more and more until eventually we become sick. Good food is good, but foods that are engineered to be hyper rewarding, effectively short circuiting our innate brakes against overconsumption, are NOT good. If you look at the ingredients label for a processed, packaged food, chances are that you won’t have a clue what some of the ingredients are. That’s because many of the ingredients in there aren’t actual food; they are artificial chemicals that are added for various purposes Highly processed foods often contain: u Preservatives: Chemicals that prevent the food from rotting. u Colorants: Chemicals that are used to give the food a specific color. u Flavor: Chemicals that give the food a particular flavor. u Texturants: Chemicals that give a particular texture. Keep in mind that processed foods can contain dozens of additional chemicals that aren’t even listed on the label. For TOM MIEDEMA

example, “artificial flavor” is a proprietary blend. Manufacturers don’t have to disclose exactly what it means and it is usually a combination of chemicals. For this reason, if you see “artificial flavor” on an ingredients list, it could mean that there are 10 or more additional chemicals that are blended in to give a specific flavor. Some people can literally become addicted to processed garbage and completely lose control over their consumption. It is the main reason why some people just can’t stop eating these foods, no matter how hard they try. They’ve had their brain biochemistry kidnapped by the intense dopamine release that occurs in the brain when they eat these foods. This is actually supported by many studies. Sugar and highly rewarding junk foods activate the same areas in the brain as drugs of abuse like cocaine. There is a lot of controversy regarding carbohydrates in the diet. Some people think that the majority of our energy intake should be from carbs, while others think they should be avoided like the plague. Thank you, Mr. Atkins! But one thing that almost everyone agrees upon, is that carbohydrates from whole foods are much better than refined carbohydrates. Processed foods are often high in carbs, but most often they are of the refined variety. One of the main problems is that refined, “simple” carbohydrates are quickly broken down in the digestive tract, leading to rapid spikes in blood sugar and insulin levels.. Insulin spikes can lead to carb cravings a few hours later when blood sugar levels go down again. This phenomenon is also called the “blood sugar roller coaster” – which many people who have been on a high-carb diet can relate to.

HEALTH Not surprisingly, eating a lot of refined carbohydrates is associated with negative health effects and many chronic diseases. DO NOT be fooled by labels like “whole grains” that are often plastered on processed food packages, including breakfast cereals. These are usually whole grains that have been pulverized into very fine flour, or “enriched” flour (sounds healthy right?) and are just as harmful as their refined counterparts. If you’re going to eat carbs, get them from whole, singleingredient foods, not processed junk foods. I like to call these “Complex carbs”; foods like 100% whole-grain oats (oatmeal), yams and sweet potatoes, and beans (the darker the better). Processed foods are extremely low in essential nutrients compared to whole, unprocessed foods. Let’s not forget that real foods contain much more than just the standard vitamins and minerals that we’re all familiar with.

Real foods, like plants and animals, contain thousands of other trace nutrients that science is just beginning to grasp. The more you eat of processed foods, the less you will get of vitamins, minerals, antioxidants and various trace nutrients. Processed foods don’t contain much in the way of fiber. Fiber, especially soluble, fermentable fiber, has various benefits. One, it functions as a prebiotic, feeding the friendly bacteria in the intestine. There is also evidence that fiber can slow down the absorption of carbohydrates and help us feel more satisfied with fewer calories. Soluble fiber can also help treat many cases of constipation, which is a very common problem today. The fiber that is found naturally in foods is often lost during processing, or intentionally removed. Therefore, most processed foods are very low in fiber. Food manufacturers want their processed food products to

have a long shelf life. They also want each batch of the product to have a similar consistency and they want their foods to be easily consumed. Most of the fiber has been taken out and the ingredients are refined, isolated nutrients that don’t resemble the whole foods they came from. One consequence of this is that it takes less energy to eat and digest processed foods. We can eat more of them in a shorter amount of time (more calories in) and we also burn less energy (fewer calories out), digesting them than we would if they were unprocessed, whole foods. One study of 17 healthy men and women compared the difference in energy expenditure after consuming a processed- versus a whole foods-based meal They ate a sandwich, either with multi-grain bread and cheddar cheese (whole foods) or with white bread and processed cheese (processed foods). It turned out that they burned

twice as many calories digesting the unprocessed meal. The thermic effect of food (TEF) is a measure of to what degree different kinds of foods stimulate energy expenditure after eating. It totals about 10 percent of total energy expenditure (metabolic rate) in the average person. According to this study, people who eat processed food will cut their TEF in half, effectively reducing the amount of calories they burn throughout the day. Processed foods are often high in unhealthy fats. They usually contain cheap fats, refined seed- and vegetable oils (like soybean oil) that are often hydrogenated, which turns them into trans fats. I will dedicate a whole article to hydrogenated oils and trans fats in the near future. Trans fats are most certainly one of the most insidiously dangerous foods ever manufactured. I’ll leave it at that for now. continued on Page 19

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EXERCISE

POLICE WORK DEMANDS FITNESS He sheds 30 pounds after one shift By JASO N C A MPBELL

2 0 9 Health y Li vi ng

ike Aguilar wears 30 pounds of gear when he goes to work everyday. That’s 30 extra pounds every time he slouches down to get into the car. That’s 30 extra pounds he’s carrying when he has to climb back out. Its 30 extra pounds weighing on his joints and his ligaments, not to mention making it more difficult to chase down a suspect that is sizing him up the second that Aguilar stops him to determine whether he can power through the officer. It takes a toll. So to combat that Aguilar works out. Regularly. And hard. He hits the gym at least five days a week and is constantly changing up his exercise routine – weights, plyometric exercises, running, martial arts, yoga – to keep him both nimble and focused as he dedicates himself to the lifestyle he has grown accustomed to.

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“When you’re in a job like this, it isn’t necessarily a question of if you’re going to get hurt, it’s a question of when,” he said. “I’ve seen guys that have been forced into retirement because of the injuries that they’ve sustained on the job. Staying in shape helps minimize that. I’d like to hope that it puts me down on a level playing field with the bad guys who are always willing to run. But I’m not getting any younger either so any advantage I can get, I’ll take it.” That’s not to say that police officers don’t just power up and brave through it. Aguilar hurt his ankle a few years ago on the job and never took the required time off for it to heal, even though it prevented him from being able to run. Fortunately, he said, he didn’t have to for the nearly 12 months it took for it to heal on its own. Aguilar isn’t the largest – muscle-bound – police officer out there, but his unique approach towards fitness and variety regiment help keep him agile and prepared for anything that might come his way.

Lateral movements? No problem. Have to stop running and start again? That’s what the shuttle runs are for. Need to use somebody’s body movement against them? Martial arts comes in mighty handy. Other times just having the physical appearance of a gym rat can deter the inevitable attempt by a criminal to either run or attack an officer that they think is weaker than they are. In a world where respect is everything, weakness is considered an unshakable stigma and suspects will often prey on that. Being large, Aguilar said, will make them thing twice. “You can stand there and watch them when you stop them. They’re actually looking you up and down because they’re thinking about doing something and they’re calculating the odds that they’ll get away with it,” he said. “Sometimes they’ll even come out and say something. ‘Oh, you’ve got the big arms, you must be a tough guy.’ “It’s all part of that same mentality. It’s all part of that same daily grind.” n

HEALTH

Focus on what can happen

hated PE in high school. I was uncoordinated. I liked to eat. Strike that. I ate compulsively. It was little wonder 29 years ago on my 29th birthday when I finally stepped on the scales the needle stopped at 320 pounds. Twenty-nine years later I jog everyday plus hit group exercise classes six to seven times a week. I still like to eat to the tune of 4,000 plus calories a day. Now when I step on the scales where the numbers stop between 162 and 168 pounds. How I did it isn’t as important as what I can now do. It’s easy to give up when you finally decide to try and exercise more and eat better. You feel like a klutz. It seems like you have the wind knocked out of you just after

20 minutes of exercising. You’re embarrassed to struggle to lift five pound hand-weights when everyone around you seem to be pushing four times that much. You can’t stand the hunger pangs. Your stomach growling is driving you crazy. Dropping the caffeine the first few days gives you a serious migraine. I’ve been there and done that. The key is finding something that works for you and never stop trying to get better when it comes to your health and fitness. That doesn’t mean you have to run a marathon, wear a swimsuit without triggering snickers, or become an organic health

We’ve Moved!

food nut. If you stick to it, things DENNIS you never WYATT thought pos209 Health Living sible are going to happen. In my case it’s included: uRarely ever getting sick. The last time I came down with something was in 2012. uI can’t remember the last time I had a headache. As for my arthritis, gout and even bursitis from a cracked shoulder I haven’t experienced any pain for five years plus. uStress doesn’t floor me anymore. My last blood pressure reading was 104 over 62. uMy heart — yes I have one — is working a lot less these days with my resting heart rate typically dipping to 52,

uI can do things and go places I never dreamed of from hiking up 13,000-foot mountains to bicycling 100 plus miles in a day. uI’m no longer wearing extra large shirts living in fear I have to go to XXL. I can wear a medium but prefer a large. I’ve missed exercising perhaps 12 days in the past 28 years and that includes recovering from two hernia surgeries. I’ve inched back up in weight to 220 at one point but have been below 170 pounds for the last 10 years. In short, it is not about exercising or eating. It’s about lifestyle. It’s about you. You make the effort and your rewards will seem endless. n

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HEALTH

Aiming to get under 200 pounds Editor’s Note: Susan McCreath has been selected to participate in the Year of You, a fitness challenge hosted by The Manteca Bulletin and CORE Athletic Performance. McCreath is former collegiate volleyball player; she’s now a mother of four and a first-year principal at French Camp Elementary School. She has kept a weekly journal, highlighting the strides and struggles of her fitness journey. These are her thoughts and feelings during the months of September and October.

Day 224 igh school volleyball season has begun as well as the MUST league for our junior high students in Manteca Unified. These further cut into my time, making it difficult to balance everything. I will not miss my daughters’ games and I have supervision duties at the MUST games during the evenings, and not going to bed before midnight makes it really hard to make a 5 a.m. class. Plus, I would not be able to get home and get dressed in time for work. Therefore, I am really making a conscious effort to get out of my office and walk

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around and visit restroom. Now SUSAN classrooms as MCCREATH (like today), we well as always stopped at rest taking the stairs stops where we and parking far do not have to away in shoppurchase anyping centers. thing. Now, we Day 226 are saving money and calories! I wore a skirt to work today Looking ahead at my calendar that I eventually had to pin to for the week I have penciled in keep it up! That is always a my workouts! good feeling, except that I really Day 230 like this skirt and don’t want to I think I’m just going to give get rid of it! People are telling up on the scale! I know I have me that I look like I’ve lost more not been perfect with my eating weight, but I haven’t weighed or my workouts, but I really feel myself in a few weeks because that the scale should be movI was getting really frustrated ing. My personal goal was to with the scale not moving. And get under 200 pounds during weighing myself 10-plus times a this journey and I’m starting day really isn’t productive. to feel like it’s crunch time. Day 228 The workout tonight was super Oregon versus Michigan crowded, which definitely helps State, and we have incredible to pass the time more quickly. seats 11 rows up from the field. Robert had us do something new The stadium is packed. I mean tonight that was quite mentally really packed!!! The crowd and physically challenging at the stands throughout the entire end of the workout. We were three-hour game and you literin groups of three and we had ally have to turn a bit sideways to hold the bar over our head to all fit in your row. This is as we did squats and lunges not the place for overweight together. Just when we thought people! The only time we sit we were done we had to hold is during TV timeouts and it’s the bar over our heads and run a chore fitting my butt between two laps outside. I turned to my daughter and the complete one of my partners and told her stranger next to me. As that I couldn’t run and she reasI’m sitting there waiting sured me and told me to just for the timeout to end, walk and that they would go at I promise myself that I my pace. Knowing that we had will lose more weight to get two laps done and that before the next game. bar was getting heavy over our Day 229 heads, I decided that I could jog As we make our car for part of it so as not to let my ride back home we are team down. Plus, I wanted to get amazed that we made those laps done quickly because the trip in less than that bar was heavy and my eight hours today. As damn shoulders and arms had no my husband and I disfeeling left in them. cuss this fact we realize Day 231 that we are making far My shoulders have no feeling! less stops along the way Trying to hold onto the steerat eating establishments. ing wheel is like a workout in Before, we would stop and of itself! It’s not so much at a restaurant or gas painful as it’s just as if my station if we needed the arms can’t raise up that high restroom and I would and hold the position. I noticed always buy something that I spent a good portion of … sort of like paymy day stretching my arms and ment for using their doing arm circles. I even joined

a class at school today for their PE stretches. That is probably one of the biggest things I miss about being in the classroom; having the ability to do PE everyday with my class. Day 233 We had a staff meeting this morning and I ordered some items for the staff to munch on: scones, muffins, cookies, and a fruit platter. After the meeting what do you think was left? The fruit platter was just as beautiful as when it was delivered. It had barely been touched! Day 235 At the Oregon game. It’s halftime and I’m starving. First, I have to trek up at least 100 stairs to get from my seat to the food area. I am seriously winded when I get to the top. Then as I look at the standard food choices I tell myself that I don’t want to wait in line forever for crappy food. I figure it out that if I walk down the back of the stadium ramp and stairs there are several vending trucks that are serving “good” food and there are no lines. Go figure! I walk right up to a salad truck. Yes, it looked just like a taco truck, but I ordered a salad. It was a beautiful salad with blueberries and vinaigrette dressing that came with a side of French fries! As the lady handed me the fries I must have had a weird look on my face because she asked me if I really wanted the fries. I told her no and she replied, “Good girl!” That made me feel so good. So off I went back to my seat with a salad in hand. When’s the last time you ate a blueberry salad at a football game? Day 237 I have not been the best about actually logging my food for the past month or so, but today I logged back onto The Loseit app. I very much want to get under the 200-pound mark by the end of the year and I became very encouraged when the app told me that I would meet my goal by the end of 2014. It’s

HEALTH amazing how logging your food really makes you pay attention to what you are consuming. Day 238 After I ate a protein bar for breakfast I scanned its label into my Loseit app. What the heck?? That protein bar had over 400 calories. Yes, it tasted good and it was pretty big, but over 400 calories made me really think about what I was going to consume the rest of the day. I packed a salad and some yogurt and a lot of water! Day 239 We had a meeting at work today and I was super excited when a colleague brought in a relish tray and hummus!! My, oh my, how times have changed! I was also reading an article today about a school in LA where the principal walks laps with all of the students and teachers first thing in the morning when the bell rings. Hmmm ... This could be something to try. My mind is racing thinking about this possibility. Day 242 I attended my first ever yoga class today. It was a free event being held in my community and I decided to step out of my box and attend. I am not really

MIEDEMA continued from Page 15

Vegetable oils are extremely unhealthy and most people are eating way too much of them already. These fats contain excessive amounts of Omega 6 fatty acids, which can drive oxidation and inflammation in the body. Several studies show that when people eat more of these oils, they have a significantly increased risk of heart disease, which is the most common cause of death in Western countries today. If the fats are hydrogenated, that makes them even worse. The best way to avoid seed oils and trans fats is to avoid processed foods. Eat real fats like butter, coconut oil and olive oil instead. When we replace real, tra-

sure of my opinion of it after one session, as it seemed like I spent more mental energy trying to follow the instructor’s advice of “inhale while doing this” now “exhale while you do this.” No matter what I always felt like I was breathing incorrectly. It felt like a good stretching class that ended with us lying flat on our backs relaxing for the last five minutes. I’m pretty confident I dozed off during this part. Since I didn’t feel like I worked out and I had time today I went for a four-mile walk. Later that day I could start to feel the muscles that the yoga class focused on. Yep, I was sore! Guess yoga has its benefits besides trying to figure out how to breathe properly. Day 243 One huge plus of this journey is that my whole family is now on board in terms of eating right. We completely avoid many aisles in the grocery store and we spend our Sundays cutting up fruit and packing lunches and snacks for the week. It makes me feel good that my daughters are eating foods that will make them not only stronger athletes, but healthy individuals. Day 245

ditional foods like butter, meat and vegetables with crappy, processed junk foods, we get fat and sick. Real food is the key to good health, processed food is not. Here is a very, very important but simple trick that I tell all of my clients: Try to do the majority of your grocery shopping in the parameter of the store. This is where the whole foods, veggies, deli and dairy foods are located. Try to eliminate “aisleshopping” as much as possible. Our nation is not becoming healthier, and we cannot just blame it on technology. The only way we are going to be able to slow down the fatgaining trend in our country is to educate ourselves on proper and healthy grocery shopping. Until next time, knowledge is power! n

How can 10-pound dumbbells feel like 100 pounds? And do I really need a spotter for 10-pound dumbbells? Geez, what a weakling! The best part is when you can’t even feel your arms anymore because it’s at this point that you realize that tomorrow morning your arms are going to hurt! Day 246 I had a meeting after school today and they served us dinner. As I was moving through the line to pick up my dinner, several people asked me if I was going to eat what was being served. A variety of sandwiches, chips, fruit and drinks were being served. I replied to several people that I was starving and that I was going to eat! Sometimes it’s difficult feeling like others are watching your every move and critiquing what I am eating, but sometimes it is very helpful having watchful eyes on me. I passed on the chips and only ate half my sandwich while I drank some water! Day 251 Starting the week off right in the gym. Leg day. Running day; more like a slow jogging day with walks for me. And there isn’t anything better than doing squats, high knees and tire jumps in between the runs. Can you say wobbly, wobbly? Day 252 It’s always nice when I meet people for the first time and they say, “Wow, you don’t look like your picture in the paper!” This always implies two things for me: First, my picture in the paper is not a good one and my face is super fat and bloated in it. Second, I must look better because people always eye me up and down several times while they are saying it. Day 253 I had a meeting at school today with a lady from the Alliance for a Healthier Generation who is helping our school and district with implementing changes that will lead to healthier lifestyles for students and our employees. This was a very productive meeting and I am looking forward to this partner-

ship and getting started on our action plan. Day 254 I was commenting to my daughter how my hamstrings, buttocks, and back were stiff and sore so she suggested that I stretch myself out on her foam roller. Now don’t let the term “foam” deceive you! This thing is a couple of inches around and is as hard as a rock. She demonstrates what I should do and it looks simple enough. I lay down next to her on the floor and put the roller under my lower back. Next, I am supposed to roll over the top of this, but my body will not move. Seriously! I ask her how it’s supposed to move and she says to lift up a little bit and roll it. This thing will not budge. It is sandwiched under me and I don’t have enough core and leg strength to move this thing. By this time we are both laughing, but on the inside I’m cringing thinking that I can’t even roll a stupid piece of foam under me! What a weakling! Day 255 It’s our annual Harvest Festival at school and it is a grand success. We sold tons of nachos, buttered popcorn, cupcakes, cookies, big pretzels, and soda. Makes you wonder how successful and profitable the event would be if we served fruits and vegetables. Day 256 Saturday morning. I do not usually eat breakfast out, but my daughter and I went to a cute little coffee place in town. We ordered one breakfast wrap and split it. Even the children are learning that we split our meals and don’t eat the whole thing! Restaurant portions are crazy big, yet I always here people talk about getting their money worth when eating out. Shouldn’t it be more about taste than size? Connect with Susan McCreath and CORE Athletic Performance trainer Robert Iniguez on the Year of You Facebook page at: https://www.facebook.com/ theyearofyouchallenge. n

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