NFit Woman May/June 2013

NFitWoman { A WALK ON THE HEALTHY SIDE DENISE SILLER {

A WOMAN’S GUIDE TO FITNESS

MAY/JUNE 2013

FOOD, FITNESS AND SMART BUSINESS

Suzy Monford WALKS THE WALK AND TALKS THE TALK

NO EXCUSES: DECIDING TO GET FIT

STRESS 101 HOW TO CLEAR YOUR MIND FIT FOR STYLE FEATURING YVETTE ALLEN

SMALL-TOWN GIRL RECHELLE GLENDENNING ON BIG-CITY SUCCESS NFIT WOMAN may/june 2013

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ExpErt CarE You Can

trust

lori shirley-Wenzel, mD Internal Medicine Alamo Heights, Broadway (210) 824-5392

Dustin Deemer, PA Family Medicine Alamo Heights, Sunset (210) 824-5201

scott Horn, mD Family Medicine Alamo Heights, Sunset (210) 824-5201

Blaine Carmichael, PA Family Medicine Castle Hills (210) 541-8689

lewis Greenberg, mD Internal Medicine Castle Hills (210) 541-8689

Doris ling, mD Family Medicine Castle Hills (210) 541-8689

nishi thakur, mD Internal Medicine Castle Hills (210) 541-8689

Douglas Jenkins, mD Internal Medicine Downtown (210) 224-1771

lovelesh manocha, mD Internal Medicine Downtown (210) 224-1771

Geri Poss, mD Family Medicine Downtown (210) 998-3156

edward lin, mD Family Medicine Northeast (210) 653-2693

Daisy ramirez-estrada, mD Family Medicine Northeast (210) 653-2693

Abe rodriguez, mD Family Medicine Northeast (210) 653-2693

Gerald Heisler, mD Family Medicine Schertz (210) 656-5600

Ambur Brown, mD Family Medicine Schertz (210) 656-5600

ricardo escamilla, mD Family Medicine Southeast (210) 333-0798

erika Garza, mD Family Medicine Southeast (210) 333-0798

Cybele mathai, mD Internal Medicine Stone Oak (210) 494-2564

lubna naeem, mD Internal Medicine Stone Oak (210) 490-3800

Aaron King, mD Family Medicine Overlook (210) 497-2338

marium steele, mD Internal Medicine Overlook (210) 497-2338

Cesar Gerez-martinez, mD Family Medicine Westover Hills (210) 681-0126

sanjay Kumar, mD Internal Medicine Westover Hills (210) 681-0126

sveta singh, Do Family Medicine Westover Hills (210) 681-0126 01/2013

Your HeAltH is imPortAnt

We are committed to providing quality compassionate primary care to our patients including services such as physicals, sick visits and disease prevention.

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Primary Care Providers NFIT WOMAN may/june 2013

BHsPhysiciansnetwork.com

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W W W . VA L E T C O U RT R T U RE . C O M

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NFIT WOMAN may/june 2013

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may /june 16 feature

- Small-town girl, big-city success

20 mom on the go

- Caution: Distractions ahead

2013 âžť

contents

22 a better you

- No excuses - Clear your mind

32 outdoor fitness

- Training for the top

34 success stories

- It all started with a shake

36 preventative measures

- Bring on the heat - Vital links

40 mind, body & soul

- The real reality - Making the time - Only the strong

46 inspiration 4 life

- A walk on the healthy side

48 foodies

- Apple spice muffins with chia and flaxseeds - BYOB is EZ

54 fit for style

-Yvette Allen

58 nonprofit

- Leveling the field

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EZ’s Brick Oven & Grill President

Suzy Monford

shares her journey of food, fitness and smart business.

NFIT WOMAN may/june 2013

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NFitWoman

 publisher’s note

may / june 2013

Eliot Garza

CEO / NSIDE Media Productions

The long overdue spring weather is finally arriving, and many of us

photo: julie hill for captured memories photography

are excited to get outside and start enjoying outdoor activities. Spring is a perfect time to kick-start new fitness routines and work toward a healthier lifestyle. The longer days and warmer weather provide great motivation for us. At NFit magazine, we are looking

forward to making the most of the promised spring weather.

In this issue, we highlight a number of wonderful inspirational individuals.

On our men’s side, we are proud to feature Dr. Charles Webb of the Imagine Wellness Center. Written with a clear voice, Webb will help you “step up to the plate” and achieve ageless living. In his words, “it all starts with you.” It is with great pleasure that we

share his passion for changing lives.

And on our women’s side, you’ll find the story of Suzy Monford. The president of EZ’s Brick Oven & Grill is combining her passion for retail food service with her passion for health and wellness in the community.

In just one example of her many efforts, she implemented the FIT BANK program, a comprehensive employee health program which “is very much in line with our business to support a healthy community.”

While San Antonio still faces formidable hurdles in its efforts to create a healthier community, it’s remarkable to watch what our community is doing to make the transition to health. As a publisher, I am honored to be able to contribute NFit magazine, a tool that can help us improve our lives and lifestyles. At NFit, we’re proud of what we have accomplished, and we will continue educating our city on some of the best ways to get healthy and fit.

I’d like to thank you, our readers, for your confidence in us. We value your views, so please continue to send us your thoughts on what you read and what you’d like to read in future issues. And a sincere thanks to all of our advertisers – without your support, NFit magazine would not exist.

All the best to you for a happy and healthy spring.

liz whittaker Publisher

editorial director Kelly Hamilton

executive editor erin o’brien

creative director Elisa Giordano

graphic designers

damaris fike / cristina villa hazar

International Marketing Account Sales Anabelle Rodriguez

account executive marissa tejeda

integrated account executive paul cartwright

executive assistant Ashley Gray

administrative assistant jose d. munoz

contributing writers nerissa figueroa atkisson miki bowers jennifer broome sean burton dr. melissa cady claudia conley rita hernandez deborah m. martin suzy monford tracee orihel nancy m. preyor-johnson bethany reynolds dr. andrew scraver cori smelker

photographers

beth emerson sarah brooke lyons / jason risner

Liz Whittaker Publisher liz@nfitsa.com

www.getnside.com

For advertising information, please call 210.621.7301 or email liz@nfitsa.com.

For editorial comments and suggestions, please send emails to kelly@getnside.com. to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630

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Copyright © NSIDE Media Productions All rights reserved. Reproduction without the expressed written permission of the publisher is prohibited.

NFIT WOMAN may/june 2013

S

Staff kelly hamilton

erin o’brien

Editorial Director kelly@getnside.com

Executive Editor erin@getnside.com

Elisa Giordano

damaris fike

Creative Director elisa@getnside.com

Graphic Designer damaris@getnside.com

cristina villa hazar

anabelle rodriguez

Graphic Designer cristina@getnside.com

marissa tejeda

Account Executive 210.363.8374 / mobile marissa@getnside.com

ashley gray

Executive Assistant 210.560.7608 / mobile 210.298.1761 / office ashley@getnside.com

Live Fit Now

International Marketing Account Sales 361.685.3028 / mobile anabelle@getnside.com

paul cartwright

Integrated Account Executive 210.365.1565 / mobile paul@getnside.com

Jose d. munoz

Administrative Assistant 361.207.0241 / mobile 210.298.1761 / office jose@getnside.com

332 West Sunset, Ste 10, San Antonio, TX 78209 210.832.9412 / corepersonalfitness.net NFIT WOMAN may/june 2013 13

 advisory board

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April Ancira

edna de saro

Jennifer Broome

sean burton

marta dahiya, M.D.

claire ortiz

April Ancira is a San Antonio native. While pursuing her career with Ancira Automotive Group, she earned an MBA from UTSA in 2003. She enjoys involvement in various community activities such as Habitat for Humanity and frequently competes in triathlons and marathons when not spending time with her husband, Jason Thompson, and pleasantly exhausting toddler, Gunnar.

Edna De Saro is first vice president and marketing director of Lone Star National Bank.

As marketing director of one of the fastest growing banks in Texas, De Saro is involved in the development and implementation of all strategic marketing objectives that include corporate branding, public relations and market positioning.

Jennifer Broome is host and producer of “Swept Away with Jennifer Broome” and a morning meteorologist for KDVR Fox 31 Denver.

She is also a writer, spokesperson, blogger and fitness fanatic.

Sean Burton’s life is health and fitness. From an obese child to a fitness expert, Sean has seen his share of what it’s like on the other side of that fence, and he knows he possesses the knowledge and experience to help anyone get fit. Certified with the NSCA and NESTA, he has extensive training experience.

Burton knows what it takes to make your goal your new lifestyle.

SeanBFit in San Antonio, can make all the difference.

Dr. Marta Dahiya is a board certified radiation oncologist at Oncology San Antonio who specializes in cervical, uterine and breast cancers. She is active in the pursuit of finding strategies for the prevention and risk reduction of cancer, and frequently exercises because she finds that it keeps her mind and body connected and balanced. She enjoys educating patients and the community in preventive medicine through healthy lifestyle habits.

Claire Ortiz is an apparel and brand-leadership professional with more than 25 years of experience in design, development, operations, sales and strategic management.

Ortiz has spent the last decade in senior business and creative development roles, leading overall brand- building and global strategic planning initiatives. A veteran executive who has thrived as well in startup environments as in large global organizations, Ortiz is known and respected as a dynamic leader in the ready-to-wear apparel industry.

bre’anna emmitt

Jana Bounds

Lenore Kaiser

julie minnick

charlie marino

Bre’anna Emmitt is a Christian, a wife, a mother to three and a freelance writer. She aspires to one day master the fitness classes she regularly subjects herself to. You can usually find her each weekend ministering alongside her husband, Chris, at Community Bible Church.

As a consultant for one of the nation’s largest dermatology practices, Dermatology Associates of San Antonio, Jana Bounds has exposure to new and exciting developments in the rapidly changing world of non-invasive cosmetic procedures and products, as well as medical skin concerns such as advancements in the detection and treatment of skin cancers. Bounds believes your skin is an outside indicator of your internal health.

Lenore Kaiser, owner of Kaiser Medical Management, blog editor for the San Antonio Express-News, and fitness competitor/ model practices what she preaches and preaches what she practices. With 21 years in fitness and corporate wellness, she founded KMM, a corporate wellness provider. Kaiser has won several awards over the years for her dedication in bringing health awareness to our community.

Julie Minnick is a healthcare executive with over 20 years of diversified experience in health care administration. She currently works for Baptist Health System and is responsible for overall marketing, PR and business development initiatives for physician services within BHS. Minnick has a passion for the health and wellness of all individuals, and has a deep desire to motivate people to be happy and healthy.

Charlie Marino has been in the fitness industry since 1987. His specialization is in body sculpting, toning and overall wellness. Over the decades, he has seen many health trends come and go, and through them all, he has remained focused on what really works. Being healthy is not something you try for a few months; it is ultimately a daily choice. Marino, offers clients his expertise in the privacy of their home or at an exclusive training studio. He is the owner of ProFit Fitness: Fitness that Fits your Lifestyle.

Marie Ferdinandharris

NFIT WOMAN may/june 2013

Newly retired from an 11-year WNBA career, three-time WNBA All-Star Marie Ferdinand-Harris jump-started the Marie Ferdinand Foundation, which was created as a testimony to her personal story of how she used sports as a vehicle to earn a scholarship to play for Louisiana State University.

Marie Ferdinand Foundation’s mission is to “teach kids to win in life, not just in sports.”

Ferdinand-Harris now lives in San Antonio and is passionate about instilling life skills and basketball fundamentals.

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NFIT WOMAN may/june 2013

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 feature

W 16

NFIT WOMAN may/june 2013

small-town girl,

Big-City Success

W

Although Rechelle Glendenning switched from a small town to a big city and from academia to realty, she has always been determined to succeed and dedicated to fitness.

by Cori Smelker photography by Jason Risner

hen Rechelle Glendenning was growing up in the small Texas town of Leakey, she always knew that although she loved her country life, there was more out there for her. Being awarded the title of Miss Leakey and Rodeo Queen, along with receiving other academic and athletic awards, was not enough.

So she took that big Texas attitude and determination to college, where she successfully graduated with a bachelor’s degree in education and taught reading and English as a second language in middle school in San Antonio for several years. Glendenning – or Shelly, as she was known while growing up – has always been physically fit. She thrives on it. It keeps her centered and focused, as does her belief in God. But as we all know, the course of life does not always run smoothly, and after having two beautiful children and a divorce, Glendenning decided on a career change, as well.

The decision to leave the field of education was difficult.

“I miss my students,” the drop-dead gorgeous blonde says frankly. “But I did not like the path that the school system was taking in terms of teaching toward standardized tests.”

But where do you go when you have been in education most of your adult life? Glendenning has always held an interest in real estate, considering her love for people.

NFIT WOMAN may/june 2013

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➻ 18

NFIT WOMAN may/june 2013

Experience the difference, don’t just survive!

• Do you feel tired all the time?

Therefore, it was not a big leap for her to decide to get her real estate license.

“But timing is everything,” she laughs, big blue eyes lighting up as she reminisces. “The housing market was booming until everything came crashing down. Guess when I had decided to get my real estate license?”

But it seems that even a bad economy cannot keep an ambitious person down, and Glendenning rode the storm of a depressed real estate market. Now that everything is on the uptick, she sees a bright future for herself and Texas RK Realty Group, which she co-owns with her business partner, Kathleen Kerwein.

Glendenning realizes that real estate is not a 9-5 job, and that there are no summers off like she had in the world of academia. She confesses that it is hard work, but it is something

➻

a week. These workouts include cardio, weight training, pilates and tennis. “Dedication and work ethic is needed to succeed in this world,” she says.

Today, Texas RK Realty Group is making a mark in the greater San Antonio area and the Hill Country, and it also serves clients in Houston and Austin. With a deep knowledge of the area, Texas RK Realty Group is adept in commercial, residential, ranch development and sales.

So whether you are looking to buy or sell a home, or even looking to move your business to San Antonio, Glendenning is your realtor!

She is an interesting mix of big-city chic and country-girl charm.

As Glendenning looks to the future of Texas RK Realty Group, she is very optimistic. “I

Glendenning

is an interesting mix of big-city chic and country-girl charm. she enjoys. The diligence to represent each client deserves time and effort.

But there is a freedom in the industry that she never had as a teacher. Fashion is also a passion of hers. “If I need a little retail therapy during my business day, I can go to a boutique at 2 p.m.”

Glendenning makes time for God, her husband, her two teenage children, volunteering and a one- to two-hour workout five to six days

have seen much growth since we first started,” she says. “And I am thrilled that we can serve our clients’ residential and commercial needs with expertise, and our own unique knowledge of the area.” ✽ To learn more about Texas RK Realty Group, please visit www.my-texas-broker.com or call Rechelle Glendenning at 210-279-5342.

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 mom on the go

Caution:

Distractions Ahead How to get back in the saddle again

by Bethany Reynolds Photography by Beth Emerson

I recently went out to Salado Park to go mountain biking with my husband. The purpose was to exercise, meet my quota of vitamin D for the day, spend time with my adventurous husband and overall just have some fun.

Every part of my being felt peace. I was excited to hit the trails and see some wildlife. As the first few minutes of our excursion went by, I felt excitement and adventure. I was gripping the handlebars and focusing on the path ahead. My every thought was on the moment.

But as life goes, distraction came, and I fell. No trip to the hospital, but there was a tear in my eye, blood on my hands and legs and a dejected spirit in my heart. I lost focus and veered off course, but I would not let the fall define my outing. I picked myself up, got back on my bike and kept going.

How many times in life do we soar, flying high, enjoying the view, filled with purpose, excited to see each sunrise, pleased with each sunset, only to have it all stop in a moment? We can be consumed with a new diet plan or exercise routine, only to have a “cheat meal” or a stressful day throw us off our intended trail. My “get back in the saddle” tips are easy to incorporate into your day so you can get back to your normal healthy routine quickly.

First, try drinking a shake as one of your meals. Here is a good recipe to try: • 1 cup unsweetened refrigerated almond milk • 1 scoop vanilla protein powder • 1 to 2 teaspoons of Torani Sugar Free Coconut Syrup • A handful of frozen strawberries • A couple of chunks of pineapple or a splash of pineapple juice

{ 20

Consuming

vitamin C can help your body burn more fat.

NFIT WOMAN may/june 2013

This is one part pina colada and one part strawberry daiquiri. It will supply you with a boost of tummy-filling protein for building and maintaining muscle, plus a good dose of vitamin C. According to www.cnn.com, consuming vitamin C can help your body burn more fat. Let’s review: more muscle, less fat … it’s a win-win! This smoothie can make a great breakfast, a quick lunch or an easy dinner.

Second, pick a body part and focus on it for six to eight weeks.

Doing any kind of strength move will get your blood pumping and your metabolism charged. Pick a body part and get going. Set a new goal of size, shape or definition.

Women in my classes have mentioned to me more than once that they would like more athletic arms. So let’s start a three-day a week arm routine and see what happens. I like tricep dips and tricep pushups. They work the triceps, but also use larger muscles like the chest and back; plus, they help tighten the core.

For the front of the arm, let’s do 21s. Perform a bicep curl, but stop halfway up seven times, then from the halfway point up seven times, then a full range of motion bicep curl seven times. Now add a side plank to take those arms to failure and give the waistline a cinch. Good job! Try to do this arm routine on alternating days so the muscle has time to recover and grow stronger.

Last, make sure you stay hydrated. When you are dehydrated, your cellular functions slow down. Drinking enough water keeps your metabolism high and may even increase it. So as you head out of the house, grab a cup of ice water or try drinking a cup of water before each meal. I like to have water with me during a workout. It does not matter my intensity level; I have grown used to having water by my side.

Another option for drinking water would be to add flavor to it. One part fruit juice to two parts water makes a natural sports drink. One of my favorite ways to drink water is to add Crystal Light. They have so many exciting flavors that I never get tired of any one flavor.

For a healthier option, try iced tea. Wake up those taste buds with all of the different variet-

ies of tea to choose from. Green tea has been studied as a weight loss aid, peppermint tea can be good for digestion and chamomile tea can be good for anxiety.

Drinking water will benefit your body in numerous ways. It helps your immune system fight off illness, it helps your digestive system get rid of waste and it helps you regulate body temperature. So go grab a glass and fill ‘er up.

Don’t let a fall stop your hard-earned progress to a fitter you. In the words of one of my favorite artists, TobyMac, “ You may be knocked down, but not out forever.” So get excited about the start of a new day and make it better than the day before. ✽ For more information, visit www.facebook. com/momonthegosanantonio.

NFIT WOMAN may/june 2013

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 a better you

No Excuses

Things don’t just happen. Once you stop making excuses and make the decision to change your lifestyle, nothing can stand in your way of getting healthy and fit.

by Sean Burton

In my experience as a personal trainer, it has become more and more apparent to me that people love to not take responsibility for their own actions.

It seems they always have an excuse for their poor health, lack of fitness and obesity.

Maybe it is the way our society likes to enable us to accept that there may be so many things that are against us that achieving a goal may, in fact, be impossible. Maybe it’s because our unhealthy lifestyle comes as a surprise to our system.

I’ve heard plenty of people saying they are so used to being able to eat whatever they want and not gain any weight. Whatever your excuse may be, I guarantee I have a better explanation for you.

“Everyone in my family is fat, so it must be genetics.

I’m big boned.”

Genetics play an insignificant roll in your choice to get off your ass and do something about your weight. No, not go on a diet or go buy P90X and use it for a few days. More like change your lifestyle.

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NFIT WOMAN may/june 2013

Hire a personal trainer or ask a friend to come along to keep you more accountable for your new health-conscious choices. Start paying attention to what you eat and drink. Do some research into this lifestyle and gain an idea of what to expect.

Regardless of what you may think, if you had the best genetics known to man, you would still look the same as you do now whether or not you worked out.

“I’m too busy.”

You’re too busy for your health?

Are you too busy to watch TV? Are you too busy to go out drinking?

Are you too busy to go out shopping? No? Then no, you’re not too busy. You have a case of bad time management mixed with a bit of laziness.

If you keep a planner or a calendar, start to schedule in your workouts way ahead of time. Give yourself anywhere from 45 minutes to two hours a day for a week to make something happen.

Remember this: At the end of the day, your priorities tell the truth about what is important to

{

Your priorities tell the truth about what is important to you.

you. If you have all the latest in fashion or technology, but have high blood pressure or are obese, I’d say your priorities are a little off.

“I tried working out and it didn’t work.”

Working out doesn’t work? Really? So all of those people you see at the gym who are slowly molding and forming the body that you want – they’re wasting their time because working out doesn’t work?

Honestly, how hard did you try? Or were you just going through the motions without really testing yourself? This is the kind of lifestyle where every day is a test. Every day you’re pushing your boundaries to see what you are capable of. It’s not something you can just show up for and expect to win or pass.

If it didn’t work the first time, try again. If it didn’t work the second time, try a third. I promise you will get much further by consistently trying than permanently quitting.

The truth hurts, but I am essentially a “no BS” trainer at heart.

You’ve worked hard, and your hard-earned money and precious time are valuable and don’t deserve a “beating out the bush” rhetoric.

Believe me when I say that things don’t just happen. You aren’t unhealthy “just because.” There is a reason for everything, and there is a very specific reason you are where you are now.

Despite the reason, you have to remember that there is nothing that can stop you from having the body you want, looking as good as you want or achieving the goals you’ve set out to accomplish but your own attitude.

You have to consciously choose to “quit” or “give up.” Sure, there will be bumps in the road and there will be times when you have to pause for a bit, but if you really want this, you’ll find a way to get it. If not, you’ll simply find an excuse that fits. Think about it. Happy training. ✽

For more information, please contact Sean Burton via email at seanbfitpro@gmail.com or visit www.facebook.com/seanbfit.

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NFIT WOMAN may/june 2013

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 a better you

Clear YourMind

How to notice when stress is a problem and how to fix it

by Nancy M. Preyor-Johnson

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NFIT WOMAN may/june 2013

Stress can put you in the zone and help you achieve your goals, but too much stress can strain your body and raise your risk of chronic disease. Finding the line and knowing what to do when you’ve crossed the line isn’t always easy, but it’s possible if you know your body, according to Dr. Lawrence M. Cohen, a San Antonio physician.

The American Psychological Association (APA) defines stress as a reaction to a shortlived situation such as being stuck in traffic, or a reaction that can last a long time if you’re dealing with relationship problems, a spouse’s death or other serious situations.

Stress becomes dangerous when it interferes with your ability to live a normal life over an extended period, according to the APA. You may feel tired, unable to concentrate or irritable, and your physical health could be damaged.

Cohen, who serves as medical director at the Center for Complementary Medicine (a holistic health practice in Central San Antonio that offers alternative and traditional health care), says it’s important that people always remember the mind-body connection. According to Cohen, if people ignore stress, physiologic changes can occur.

“You can experience fatigue or forgetfulness or loss of focus, or you can deplete your organ systems,” he says. “There is no emotion that doesn’t have a concomitant to our body functions. It’s all connected. There is no separation between the mind and the body.”

In his 30 years in practice, Cohen has focused on getting to the root of the illness to treat the whole person – mind, body and spirit.

Here, Cohen offers his top tips for how to evaluate and manage stress.

➻

and raise your risk of chronic disease.

❷ Define how you deal with stress

and how it affects you

According to Cohen, people must understand the way stress affects them in order to deal with it in a healthy way. He advises keeping a list of behaviors and possible stressors and asking those who know you if they notice anything.

Once you are aware of your situation, it’s important for you to know how to deal with it. “We all deal with stress differently,” Cohen says. “You might respond to a stressful situation with anger, sadness or anxiousness. You may have a hard time concentrating or making decisions, feel angry, irritable or out of control or experience headaches, muscle tension or a lack of energy. Some get illnesses.

“Gauge your stress signals. If you have unhealthy symptoms, these could be signs that your system is being taxed.”

❸ Find healthy ways to manage stress

If stress is overwhelming, it’s important to seek help from professionals, Cohen advises.

But to deal with normal levels of stress, Cohen recommends focusing on healthy living, including: • Eating well • Getting regular exercise such as walking, going to the gym or playing sports • Taking five minutes a day to sit and breathe • Listening to quiet music • Getting the TV out of the bedroom and going to sleep The Center for Complementary Medicine is located at 7300 Blanco Road, Ste. 503. For more information, call 210-733-0990 or visit www.complemed.net.

››››› TO YOURS! From our family

FITNESS

MEALS

advice

Too much stress can strain your body

P A R E N T I N G EDUCATION

❶ Define and recognize stress

Cohen defines stress as an “energetic event.

It’s a situation that calls upon us to respond to it, meet it in some way and process it through so that we can come back to a good balance point so that we don’t feel stressed. It’s important to determine what level the stress is. How big or little is it? Is it financial? Is it an illness? Is it about your child? Is it about you?”

Cohen says the only difference between negative and positive stress is how long it lasts and how capable we are in dealing with it. “For example, it’s good to stress your muscles – they get stronger and bigger,” Cohen says. “So stress is an energy or force that comes our way, and we process it and get stronger and more knowledgeable because of it.”

health

EVENTS T H E R A P Y

for the family

spiritual

PLAY

Stress 101 The following are some of the common effects of stress …

On your body: • Headache • Muscle tension or pain • Chest pain • Fatigue • Change in sex drive • Stomach upset • Sleep problems On your mood: • Anxiety • Restlessness • Lack of motivation or focus • Irritability or anger • Sadness or depression On your behavior: • Overeating or under-eating • Angry outbursts • Drug or alcohol abuse • Tobacco use • Social withdrawal Stress management activities:

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• Physical activity • Relaxation techniques • Meditation • Yoga • Tai chi Source: The Mayo Clinic website NFIT WOMAN may/june 2013

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 cover story

" Eating healthy has moved from fad to lifestyle, and I’m excited to be involved.”

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NFIT WOMAN may/june 2013

g n i t s e Inv COMMUNITY IN THE

Through her efforts at EZ’s Brick Oven & Grill, Personalized Prevention and Food Sport International, Suzy Monford combines her passion for retail food service with her passion for community health and wellness.

by Deborah M. Martin photography by jason risner hair and makeup Felicia Patel-Palacios

W

e’ve all heard the saying, “A healthy employee is a productive employee.” At the forefront of putting that sentiment into action and making a big difference in our community is Suzy Monford, president of EZ’s Brick Oven & Grill.

Monford and her team implemented a FIT BANK program last year as part of a comprehensive employee health program. Seeing good returns, Monford is now taking it to the next level with Personalized Prevention, a San Antonio-based company that provides employee wellness solutions.

“The program is very much in line with our business to support a healthy community,” Monford explained when I talked with her in February 2013. “It’s an investment in our team members – our corporate ambassadors. I think carrots are better than sticks to teach responsibility.”

Monford went on to explain that FIT BANK is open to EZ’s part- and fulltime partners (whom she calls employees) and salaried managers after the 90-day new hire period. Partners join Gold’s Gym through a corporate membership with no enrollment fees or contracts. They NFIT WOMAN may/june 2013

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scan an identification card when they exercise and earn a 15-minute FIT BANK credit each time.

Gold’s provides monthly reports on gym visits, and for every eight hours of credit earned, the partner gets bonus pay or time off.

Monford is happy to offer incentives to help partners understand the benefits of healthy eating and activity, and work-life balance.

“Just over a year ago, I was feeling older than my years and made a decision to increase physical activity and get past the ‘excuses,’” said Adam Colunga, general manager at EZ’s

Brick Oven & Grill at Alamo Quarry Market.

“Suzy’s frequent motivation at our partner meetings certainly helped, too.”

Since starting the program, Colunga has lost 80 pounds, going from 350 to 270. He has found enjoyment in maintaining an active lifestyle and takes pride in his newfound abilities.

“The FIT BANK has been an excellent asset,” Colunga said. “The gym membership pays for itself with the incentive options that offer an extra kick of motivation. Now getting to the gym is part of my daily work schedule, whereas in the past, I used my work schedule

as an excuse for not going.”

FIT BANK Phase II launches in May with Personalized Prevention to conduct complimentary health risk assessments (HRAs) for the entire EZ’s management team. To start, managers will each receive a complimentary HRA (blood work, body mass index [BMI], health rate [HR], blood glucose screening, etc).

Then, based on results, they can opt to enter the FIT BANK (if they haven’t already) and/or sign on to Personalized Prevention’s one-onone eight-week health coaching program with access to their own personal health Web portal.

“I am excited to provide our team members with the critical health metrics and foundation they need to effectively address both diet and exercise,” Monford said. “I know it’s a smart business decision.”

--------

In addition to employee wellness being key to her overall strategic plan for growth, Monford has led EZ’s to reinvest in its mission of serving wholesome food by purchasing clean label ingredients for use in the kitchen.

The move to eliminate unnecessary flavorings, modifiers and preservatives has increased the restaurant’s cost of goods by more than 30 percent. For example, an individual packet of SPLENDA artificial sweetener costs about a penny, whereas a similar size organic Blue Agave natural sweetener costs 15 cents.

“But it’s a real investment in our business and our community,” said Monford, who worked extensively with vendors, dietary experts and manufactures to customize ingredients and identify efficiencies to offset increased expenses.

Since coming back, Monford has helped catapult EZ’s from a casual fresh food eatery to one that is leading the industry and bridging the gap between fast food and made-to-order healthy eating. As a result, the restaurant is seeing its highest profits of the past 10 years.

“We use only best-of-class nutritious ingredients and recipes we’d make at home; our foods are filled with good-for-you calories,” Monford said, describing the eatery’s components, which are free of unhealthy trans-fats, genetically modified (GMO) foods and monosodium glutamate (MSG).

Additionally, corn syrups and sweeteners are limited to the desserts where they belong, and mayonnaise is made with extra virgin olive oil.

“We work hard to ensure that we serve as few ‘nasties’ as possible,” Monford said, chuckling as she used the U.K. term for artificial additives.

The EZ’s menu is loaded with tasty, madefrom-scratch soups and sauces, salad dressings

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in nt e r a p ans r t e r a ring e e f w f , o s ' z e to " h at “ oac r p p a our

d n a s t n e i r t u n m u m i s x e a i r m o l a c l minima

and of course, pizza topped with hand-grated cheese. And to re-energize its set of choices, Monford added her favorite salad: Superfood Spinach, the first organic salad at EZ’s, which is made up of organic baby spinach, blueberries, toasted walnuts, goat cheese and artichoke hearts, tossed in a new house-made lemon ginger vinaigrette with a dash of organic agave nectar, “with ginger rocks for digestion,” Monford said.

Monford also brought in wild-caught Alaskan sockeye salmon to grill for the salad.

She developed the Bison Burger and later hired Corporate Chef Aaron Kolitz, who trained at the Culinary Institute of America, to develop the Bison Bolognese Pasta, as well as the new Baja Salmon Burger.

Monford brought back the EZ’s original Santa Fe pizza with homemade four-pepper jelly, and developed the new Mediterranean with house-made sweet Italian sausage, goat cheese, sundried tomatoes and other healthy ingredients.

Another new feature is the healthy Green Eggs & Ham breakfast pizza made with organic cage-free egg whites, Canadian bacon, basil pesto, roma tomatoes and mozzarella and cheddar cheeses. Customers may also order meal deliveries or healthy breakfasts for pick-up.

True to its founding as a place for family and fiends, EZ’s is responsive to customers.

To illustrate, expanded offerings also include whole-wheat choices, as well as gluten-free

artisan breads, pizza dough and a chocolate ganache brownie.

And EZ’s now allows companies and community groups to reserve a spot in the eatery for breakfast meetings. “Sometimes a simple change in scenery can make a big difference in employees’ attitudes,” Monford said.

Continuing on the quest for community health while refining the restaurant service industry, Monford and the management team also spent countless hours developing the EZ’s Brick Oven & Grill Nutri-Facts Guide, which is available in the restaurants and online at www.ezsrestaurants.com.

The guide provides ingredients, nutrients and dietary values for each item on the menu.

“We are transparent in our approach to offering NFIT WOMAN may/june 2013

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➻

About EZ's Brick Oven & Grill What started in 1989 as a neighborhood restaurant modeled after a casual ‘50s diner with quality ingredients and a brick oven for artisan-made pizza now has four San Antonio locations and one in Austin.

Always committed to community, EZ’s sponsors local charities with eight-week receipt drop programs throughout the year. On select days, customers drop their receipts in specially marked boxes and EZ’s will donate a percentage of the pre-tax proceeds.

For instance, last fall’s “Tuesday is Y Day at EZ’s” contributed to the YMCA’s Síclovía, which encouraged outdoor activity. This February through April, “San Antonio Sports Saturdays at EZ’s” benefited the 10th annual Valero Go!Kids Challenge that inspired children to drink more water and actively play for 60 minutes every day.

Currently, “Yappy Hours at EZ’s,” which run Sundays through May 26 from 4 to 7 p.m., allow customers to bring their dogs to any local EZ’s for treats on the patio. Dropped receipts will support the San Antonio Humane Society.

Visit www.ezsrestaurants.com for details.

maximum nutrients and minimal calories,” Monford said. “Plus, we offer better eating tips, like grab an apple instead of apple candy.

We say keep treats treats; don’t make them part of the meal.”

-

In addition to serving as president of EZ’s, Monford is also CEO of Food Sport International, a company she started on the first day of 2009 in Melbourne, Australia. The venture combines her restaurant operations and retail supermarket experience with a financial education and global food manufacturing best

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practices, plus a passion for overall wellness.

With offices now in the United States and Australia, Monford and her team of consultants help supermarket and restaurant clients in the United States, Canada, Australia and the United Kingdom mix product development, store design and financial analysis with health and wellness lifestyle coaching for product-toshelf strategies that deliver positive growth.

Prior to beginning Food Sport, with retail experience and a Bachelor of Arts in Economics from the University of Texas at Austin, Monford joined EZ’s in 1990 as a manager, then moved up to general manager, Dallas area director and finally chief operating officer, a

position she held for two years.

In 2000, Monford moved on to H-E-B Central Market as director of food service (including prepared foods, cafes, bakery, deli and cheese). She was later promoted to director of deli, cheese and prepared foods for the H. E. Butt Grocery Company, where she stayed until the end of 2008.

Having a career that’s been a journey of food, fitness and smart business, Monford thought it was a natural progression when, in 2011, she was asked to return to take EZ’s back to its roots of being a successful community restaurant.

“EZ’s has always used wholesome ingredi-

ents and baked-fresh bread daily,” Monford said. “It was founded on a concept for health and wellness, with foodies in mind. I was thrilled to take on the new challenge and re-invigorate the team.”

Monford has also added her muscle to civic involvement. She is part of the executive boards of directors for the Mayor’s Fitness Council and the YMCA of Greater San Antonio. She is a certified health coach, having completed an intensive, one-year course at the Institute for Integrative Nutrition in New York City, and she developed a “Fit Kitchen” consumer education program that teaches families how to lead healthier lifestyles.

Monford also locally represents the national Partnership for a Healthier America, which brings together health experts and advocates and business and community leaders for meaningful dialog and strategic planning to end the nation’s childhood obesity crisis.

“You can’t out-exercise a bad diet, as evidenced by the astounding number of obese people in this country,” Monford said. Data at www.ahealthieramerica.org indicates that obesity in America increases national health care costs by $190 billion each year.

But, Monford said, the compressive health care act of 2010 is making people accountable for what they consume, and she believes that can only have a positive impact on the retail food industry. “Eating healthy has moved from fad to lifestyle, and I’m excited to be involved,” Monford said.

Monford personifies the aforementioned groups’ aims to promote good nutrition, activity and education. She calls herself a conduit for change, linking business and community with healthy living through food and sports.

Mary Japhet, chair of the Mayor’s Fitness Council and SA Sports associate executive director for external affairs, calls Monford passionate without being preachy. “Suzy certainly walks the walk and talks the talk,” Japhet said.

On top of the professional and public involvement, for almost three years now, Monford has been sharing more positivism as a Group EX instructor, certified by the American Council for Exercise.

She is also certified in and regularly teaches Les Mills RRM (cycling), Body Pump and Body Combat at Gold’s Gym, saying she does it not for the money, but for the fulfillment. “I have to give a shout-out to Group Ex instructors,” she said. “They work hard to inspire people and are often tasked with meeting last-minute schedule changes, but without much compensation.”

As we ended our talk, Monford congratulated the “small but mighty” EZ’s team, saying she could not accomplish anything without them. She’s been especially honored to work with senior partners Guy Macbrohn, director of operations, and Ian Tong, corporate general manager of finance and HR. “A little rock can make big ripples,” Monford said. “The entire team and I hope that our small efforts add up to positive momentum and make a great difference.”

The difference is becoming apparent with more and more partners seeing benefits personally and professionally as they and the company move forward with EZ’s FIT BANK Phase II. ✽ To learn about how Personalized Prevention provides robust solutions to improve employee health and productivity and overall savings to corporations, visit www.personalizedprevention.com.

With strategic communications, collaboration, lifelong learning and a healthy lifestyle, writer Deborah M. Martin is making a positive difference in our community. You may contact her at dmartincommunications@gmail.com.

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 outdoor fitness

Training for the

Top

Following her passion for hiking and climbing, elite coach and mountaineer Ellen Miller helps others of all ages and abilities reach new heights. by Jennifer Broome “the most beautiful moments of my life.” Those simple words are how elite mountaineer and endurance/athletic coach Ellen Miller describes being on top of the world.

She goes on to say, “It was the culmination of every little bit of training that I’d ever done in my life. To take those final steps up on to the top of Everest was just the most poignant few moments of my life.”

Miller has had those moments not once, but twice. She was the fourth woman in the world and the first American woman to summit Everest from both north and south.

Miller lives and trains in Vail, Colo. If you think you have to hit the gym to train to climb mountain peaks, think again. The best training is simply getting out there and hiking and

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climbing. “The outdoors is my gym,” Miller says.

She created an outdoor fitness program that incorporates cardio, strength, balance and agility in the beauty of the Rocky Mountains.

It is for women of all ages and abilities. When I participated in one of her workouts through Vail Athletic Club, the group was made up of participants from near couch potatoes visiting Vail from Atlanta, Ga., to an elite 5K runner.

Miller was able to motivate all to maximize their abilities in the workout. It truly was a workout to help women reach new heights, me included. From that workout, I’ve gone on to train and successfully summit several 14,000foot peaks in Colorado, known as 14ers.

Whether climbing Enchanted Rock, a 14er

in Colorado or Mt. Everest, Miller is the perfect person to help you train for the top. If you have traveled from Texas to a higher-altitude location, you have likely felt the “huff and puff, out of breath, can’t breathe” feeling that comes with going from near sea level to over a mile high. While it seems impossible to inhale enough air to fill up your lungs and you may gasp for air, you will acclimate with time.

Your workouts will be slower and your heart will beat faster as you try to workout at higher altitudes. The reason is lack of oxygen. The amount of oxygen in the atmosphere decreases as altitude increases, but your body’s need for oxygen stays the same. “What happens when we go up is our bodies naturally produce more red blood cells,” Miller says.

❚ About Ellen Miller ❚ Ellen Miller is a USATF Certified Level 2 Endurance/Athletic Coach, and she works as an outdoor fitness coach in the Vail Valley. She is the coach/manager of the U.S. Women’s Mountain Running Team, which won the world championships in Italy in 2012. In 2002, she was voted Colorado Sportswoman of the Year for longevity and achievement in athletics. She is the only American woman to climb Mt. Everest from both Nepal and Tibet 2 (one of five women in the world), and she works guiding treks and climbs in the Himalayas. Miller has also climbed other Himalayan 8,000-meter peaks Lhotse, Cho Oyu and most recently Manaslu in 2010.

Miller takes pride in helping people at any ability level reach their potential in fitness.

As a bilateral hip replacement recipient, she supports and encourages other aging athletes to continue their pursuit of passion in sports.

Altitude adjustment is based on physiology and how quickly our bodies are able to adapt to that increase in red blood cell production.

Quite simply, everyone is different in how he or she adapts to the altitude change.

“Even though we may lack some of the muscular strength necessary for climbing or trekking that men have, that does not necessarily mean we as women are going to perform poorly at altitude,” Miller says. And in some cases, women perform much better than men.

Before your high-altitude adventure, Miller suggests getting out and walking or hiking hills. If you already have a fitness base, gentle trail running is effective. “Start off with short walks and hikes and break in your hiking boots or trail running shoes. Gently pick up on the length of the hike and the amount of time that you’re out there on your feet and the weight that’s in your pack.”

In your backpack, you should carry items like water, snacks, sunscreen, a first-aid kit, a jacket and rain gear. Miller also suggests starting with a light weight, then increasing the weight in your pack over several weeks.

Going from Texas to say Vail, Colo., is going to be a shock to your system. The best advice is start drinking lots of water a couple of days before trip, during travel and during the trip.

“Being hydrated is the No. 1 tip,” Miller says. Her tips for exercising at altitude are simple: “Staying really hydrated. Gradually increasing speed and distance. Don’t forget: The sun is much more intense at higher elevations.

Wear your sunscreen, sunglasses, sun hat and UV-protectant clothing.”

Miller is leading some trekkers in the Himalayas this spring. Then she is making an

attempt to summit Nuptse, which is right next to Everest. It is lower, but more technical. You can check out her website, www.womenontopoftheworld.com, in late June for a detailed account of her journey. This will be Miller’s first summit of Nuptse.

Miller gets great joy in reaching a summit and watching her athletes and her Mountain Divas participants. It is a joy that can be put into words as she reminisces about reaching the summit of Everest: “You’re so overwhelmed with emotions.

It’s one moment when you realize you’re going to get there. When that moment hits, you

forget about the physical difficulties because you’re running on adrenaline. You realize you continue to dream and you’re doing something incredibly special. For every climber that goes up there, there’s some kind of personal meaning as to why they’re climbing.”

It is almost metaphoric for life. So whatever your reason for hiking or climbing may be, get out there and tackle the mountain. ✽

For more information, visit www.facebook. com/jenniferbroomefans.

“Taking those final steps up to the top of Mt. Everest was the most poignant few moments of my life.”

NFIT WOMAN may/june 2013

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 success story

It All Started

With A Shake

With the help of a supportive friend, coworker and coach, Jennifer Pritchett has stepped out of her comfort zone and embarked on an unforgettable journey to change her life. by dr. melissa Cady

As a physician, I am always inspired by the triumphs of others in life. These stories drive me to do what I do. But the most amazing stories come from those who pay it forward to go above and beyond, not for the sake of money, but selfless acts of kindness.

One of those selfless individuals is Paul Badchkam, whom I consider a great friend. Who knew that a shake would lead to a commitment of 90-day challenges not just for him, but also for his friends at work? One of the special ladies he has influenced is Jennifer Pritchett, and here is part of her story in her own words: My story began on March 5, 2012. I decided to change my life and get healthy.

I was 235 pounds and a smoker, and I loved junk food. I am a very outgoing person, but for the past five years, I had turned into this couch potato. I had children and a life that I wanted to live. I decided it was time.

Day one, I started walking and going to a gym. I had anxiety walking into a gym.

I was embarrassed and humiliated with my own body. I struggled with demons in my own mind telling me that I couldn’t do this. Week one, I lost seven pounds. Exciting! But the anxiety of putting on workout clothes and being around a group of people in a gym was too much.

I found a picture of myself from about five years ago – this was my inspiration (at the time, anyway). A month into my journey, a coworker approached me, Paul Badchkam. I had no idea how he was going to change my life in the coming months. He started talking to me about this program called Body by Vi.

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Jennifer Pritchett

Left: March 2012, Day No. 1 Top: March 2013, 57 pounds lost

I was definitely skeptical. I didn’t want to rely on anything like a program. I am a strong person. Little did I know, I needed him; and later, I realized the importance of having a support group.

Month two, I was struggling. Paul came to me again and we discussed the Body by Vi challenge. My ultimate goal was to lose 95 pounds. We talked about quitting smoking, trying Body by Vi and eating vegetables. Paul introduced me to the Couch to 5K program, but I felt frustrated because I couldn’t run for more than 90 seconds at a time. I started the program anyway, and I loved it. Consistency pays off.

Paul invited me to try a healthy meal that he had cooked: veggie burgers, baked sweet

pounds, and was running and eating healthier.

The race was on June 2, 2012. I was nervous.

Paul and others helped me on several obstacles. The goal was to start and finish. I finished, and I was changed forever. We had fun, got dirty and worked as a team. I even cried when I completed the race. Little did I know at this point, my next challenges were going to be more mental than physical.

I decided it was time to quit smoking. As of June 25, 2012, I am no longer a smoker.

This was by far the hardest thing. I didn’t think I was that bad, but my daughters and my coworkers would strongly disagree. I did gain a couple of pounds, but overall, I have continued to lose weight.

WHAT INSPIRES YOU?

“Coach Paul stepped into

my life and changed it forever. Words

can’t describe how much he means to me.” potato fries, zucchini and squash. I had never eaten any of this and was not looking forward to trying it. But Paul is always telling me to step outside my comfort zone. I must say: I loved it. Learning how to prepare healthy food was a very important key.

I decided to try the shakes. They have changed my life. With my shakes, I have been able to eat fruit. They give me the energy that I need, and I love the taste. I also drank about 12 cups of coffee a day, with tons of cream and sugar in each cup. But now I put instant coffee in my shake and just have it once without all of the cream and sugar.

People didn’t understand that this is not a diet. This is now my lifestyle. The old me would never step outside her comfort zone, eat new things or ever consider running a race.

Yep, the next challenge was to run a race. At three months into this journey, I had lost 27

It is important to understand that if you decide to embark on a journey to a healthier you, you will face obstacles, challenges, anxiety.

What’s important is that you continue to move forward even if by baby steps, one day at a time.

This is my story and because of the challenges, my life is a work in progress. It was a coworker, who I have known for a long time, who stepped into my life in a different way and changed it forever. Words can’t describe how much Coach Paul means to me.

Anyone who thinks they can take on this kind of journey alone is mistaken – I was mistaken. He has seen me succeed, and he has seen me fail. He has been my mentor, my motivator, my coach, but most importantly, my friend. He sat and listened to me cry, and he has given me high-fives when I needed them. He has taught me so much about life and about myself.

Because Badchkam genuinely cared, he blessed Pritchett with the joy, lessons and transformation that come with a healthy challenge. And to think it all started with a shake.

Find your support and challenge yourself. Or you can reach out to Badchkam to start your own 90-day challenge at www.pbadchkam.bodybyvi.com. ✽ Melissa Cady, D.O., is a board-certified anesthesiologist and board-certified pain medicine physician who works for Westlake Anesthesia Group in Austin. She has a deep passion for fitness, and she promotes 90-day challenges through Visalus.

Triathlon Coach ■ CrossFit Coach ■ Nutrition Coach ■ Inspiring Coach ■ Traveling Coach-travel to your home, business or a park for an AMAZING workout ■

Jennifer Rulon MS Fitness Concierge/ Triathlon Coach

210.385.7210 www.jenrulon.com

NFIT WOMAN may/june 2013

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 preventative measures

Bring on the Heat Protect yourself from the sun’s harmful UV rays during your outdoor adventures this summer by following a few simple tips for staying sun-safe.

by Tracee Orihel

Summer is just around the corner, and it doesn’t look like the heat here in San Antonio is going anywhere. School will soon be at an end, and along will come the vacations, trips to the neighborhood pool, visits to the coast and summer camps for the kids.

Many of our summer activities involve being outside or in the sun. Although the rays may feel sensational and deliver that bronze tan that many desire, the effects of exposed skin can cause damaging effects later in life. With that said, it’s extremely important to remember to take care of our skin and prevent the havoc that UV rays inflict.

According to the American Academy of Dermatology (AAD), one in five Americans will develop some form of skin cancer during their lifetime. At least 20 percent of the UV exposure that we have occurs in the fall, winter and spring. But there’s no doubt that the majority of sun damage happens during the summer months.

Premature aging of the skin, wrinkles, dryness and age spots are just some of the results the sun causes. So what are the best ways to avoid these troubles later in life?

First and probably the most commonly used is sunscreen. Specialists recommend using a higher SPF, but it is up to the person to decide what they prefer the best; a lower SPF is better

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than no SPF at all. Many might think they’re good once they’ve applied sunscreen, but realistically, one should continuously reapply sunscreen every two hours. The ideal sunscreen is waterproof and maintains an SPF of 15 or higher.

Clothing is another way to protect your body.

Hats provide a way to block harmful rays that reach your scalp and ears when they are not covered. Baseball caps are commonly used for head protection, but they are not nearly as effective as hats with broad brims that cover your

clothes that contain tight weaves or knits.

Eye protection is also a major benefit. Oversized sunglasses and aviators not only offer the latest in fashion, but also render more covered protection of the eye. Glasses also limit the amount of squinting, thus preventing lines at the corner of the eyes.

Are children immune to the harsh damage of the sun? No. Children are actually more vulnerable, with the AAD estimating that kids get 80 percent of their total lifetime sun exposure by the age of 18. It is suggested that kids stay out

}

The ideal sunscreen is waterproof and maintains an

SPF of 15 or higher.

ears. There are also garments that are designed to guard the body from skin-cancer-causing rays.

However, you don’t necessarily need to go buy a specialty product because your closet may already have clothes with qualities that can prevent harmful rays from reaching the skin such as garments made of unbleached cotton, darker materials (which tend to absorb UV light) and

of the sun generally between 10 a.m. and 4 p.m.

For the most effective way to shield children from UV damage, the basic rules of using sunscreen and wearing sun-protective clothing, lip protection and sunglasses apply.

So when you’re outside this summer, remember to protect yourself from the sun. And keep in mind that sunrays can penetrate clouds, mist and fog, so you can never be too careful.

Excellence in dermatology

Meet HealthCrave Medical Center’s dermatology specialist, Dr. Chad M. Hivnor. Hivnor is a board-certified dermatologist who graduated with distinguished honors from the U.S. Air Force Academy with a B.S. in biochemistry.

Hivnor then attended the University of Texas Health Science Center, where he received his medical degree. He completed his residency in dermatology at the distinguished program at the University of Pennsylvania.

Hivnor then returned to San Antonio, where he served as program director and staff dermatologist at Lackland Air Force Base. Hivnor has done extensive research in lasers, cosmetics, onychomycosis (toenail fungus), skin cancer and scars.

“My goal is to sincerely take care of all aspects of the person’s skin and aesthetic appearance from acne, rashes and lasers for fine lines and wrinkles,” Hivnor says. “The idea of HealthCrave and taking care of the entire family and the entire person, body and mind is why we all go to medical school.

“Managed care and insurance companies have taken some of that away.

The HealthCrave concept is a way to bring that back. I am ecstatic to join the ranks of those who care for the entire person, but especially the skin. There is so much that the skin can tell you about the person.” ✽

The San Antonio Aesthetics, Skin & Plastic Surgery Center of HealthCrave Medical Centers is located at 21 Spurs Lane, Ste. 320, San Antonio, Texas 78240. For more information, visit www.sadermatology.com, www.saplasticsurgery.com or www.sahealthcrave.com.

Leading the Way About Dr. Chad M. Hivnor

Chad M. Hivnor, M.D., is a board-certified dermatologist who has distinguished himself in multiple areas of dermatology, starting with training in the Ivy League at the prestigious University of Pennsylvania. He is extremely compassionate and truly dedicated to patient care.

This excellence started by being a distinguished graduate of the U.S. Air Force Academy and receiving his medical degree from the University of Texas Health Science Center San Antonio.

Hivnor received further training in general surgery at Wilford Hall Medical Center.

After serving two years as a flight surgeon, he was chosen to be trained at the University of Pennsylvania, which is often rated the best dermatology program in the country in education and research, and is one of the most – if not the most – competitive fields in the country.

Hivnor has served more than 14 years in the U.S. Air Force; his most recent position is program director, for which he oversees the largest dermatology teaching program of residents in the country. He has received numerous awards, including Air Combat Command Clinician (Physician) of the Year 2006 and the Excellence in Clinical or Academic Teaching designation.

Hivnor is also an assistant professor in the department of dermatology at the Uniformed Services University of the Health Sciences.

Hivnor is regarded as one of the nation’s foremost laser experts, and he has been interviewed and lectured nationally and internationally. He chairs two courses at international meetings on traumatic scars, teaching other physicians about his techniques. He has published more than 30 articles and multiple chapters in textbooks, and he had the distinction of writing a new major textbook as an associate editor (the only one in San Antonio).

He leads the way on how other physicians are taught and how patients are treated, and he has innovated techniques on how scars and burns are treated in the military and civilian population.

He has done extensive research in lasers, cosmetics, onychomycosis (toenail fungus), skin cancer and scars, and he has been awarded a $1.1 million grant in collaboration with Harvard University to study lasers’ effects on scars and functional improvement after scars and surgery.

NFIT WOMAN may/june 2013

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 preventative measures

Vital Links Your oral health can have a bigger impact on your baby’s health both during your pregnancy and after your baby’s birth than you may realize.

by Dr. Andrew Scraver

Making the decision to have a child is a momentous and big responsibility. The responsibility comes in the way of informing yourself on the best ways to ensure that your baby is going to come into this world healthy and strong.

The majority of people think they know how to properly care for their oral health. Albert Einstein once said that any fool can know, but the point is to understand. In reality, many of these people don’t understand the importance of good oral health and how it can affect your family. More importantly, how much do you know about the effects bad oral health can have on your baby?

Let’s begin to understand the importance of good oral health and the link developed between you and your baby during pregnancy and after your baby comes into the world.

Most people understand that excess plaque is the leading cause of gingivitis. As you are most likely aware, pregnancy brings many changes to a woman’s body. However, you may not be aware of the possibility of significant changes in your oral health. The changes your body goes through are a result of the changes in the production of hormones in your body.

Specifically, your body sees an increase in estrogen and progesterone. These two hormones can amplify your gum tissue’s response to plaque. Bleeding and swollen gums can occur much more rapidly with pregnancy and lead to a condition called pregnancy gingivitis. With pregnancy gingivitis, you may also experience non-cancerous tumors sometimes referred to as pregnancy tumors. These tumors seem to grow rapidly, can make your gums bleed very easily and can also be painful.

The cure for these tumors is the same as the prevention of them: quality home oral health care consisting of regular brushing and flossing. This process can begin happening as early as the second month of pregnancy. If you are already experiencing some gingivitis, you have a higher risk of developing an even more detrimental condition called periodontitis.

The best way to avoid some of these problems is to increase your awareness of your oral health. Visit your dentist early and often (we recommend every three months) in your pregnancy so you can voice any concerns and your dentist can set you on a path to excellent oral health throughout your pregnancy.

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NFIT WOMAN may/june 2013

but expecting mothers should take extra care of their teeth and gums.

Good oral hygiene is always important, but expecting mothers should take extra care of their teeth and gums. When you brush your teeth, concentrate your effort along the gumline. Brushing your teeth after every meal and even snacks is very important.

Flossing is also a very important part of your oral health regimen because floss helps remove debris that is lodged between your teeth and often missed by the bristles of your toothbrush. If left unremoved, this plaque debris can affect the surrounding tissues and lead to an infection.

You are eating for two now that you are pregnant, and keeping your vitamin C and B12 levels in balance is beneficial to keeping the oral cavity healthy and strong. Your ob/gyn most likely will recommend a prenatal vitamin. This is an extremely important medication because a healthy mom is more likely to lead to a healthy baby.

Proper oral hygiene is not only beneficial for your health. Research indicates that there is a clear link between preterm and low birth weight babies and the mother having gingivitis. Pregnancy gingivitis can lead to bacteria entering your blood stream via your gums and affect your baby’s health.

The process begins in the blood stream and spreads to the uterus, where the developing baby is residing. This passage of bad bacteria can lead to the production of harmful chemicals that research indicates can lead to premature labor.

Once your child is born, it is still very important to keep your teeth and gums healthy, as you also care for your newborn. Many people think the bad bacteria that causes tooth decay comes from the nonnutritious foods we eat. This is not so.

In fact, the bacteria that leads to tooth decay is a transmissible disease process. This means that your baby gets the bad bacteria from you. Oh no, say it ain’t so! But yes, just kissing your baby on the lips or putting the spoon in your mouth to see if the food is too hot before you put it in your baby’s mouth are both ways it can be transmitted.

Bacteria will always be transmitted, but you having a healthy balance of bacteria in your mouth will lead to a healthy balance of bacteria in your baby’s mouth.

Throughout your pregnancy and even during your pregnancy consideration phase, I recommend referencing the March of Dimes website (www.marchofdimes.com). It is stocked full of useful information, and it can set you on a path to great health during your pregnancy. ✽ For more information, visit www.smilestructure.com or call 210572-2385.

Rhonda Leifur 210.771.9153

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39

 mind, body & soul

The Real Reality In order to achieve peace, learn to love and fully experience life, we need to get out of our heads and into the present moment.

by Miki Bowers

We spend most of our time in our heads. We live life like what is occurring in our minds is reality. We assume someone said or thinks something. We treat people based on our assumptions about why they are the way they are, often without bothering to dig any deeper. We self-sabotage based upon what our minds think about us, and we believe it to be the absolute truth.

Living in the space of our minds is not reality. Reality is what is happening in this very moment, right now. This moment is absolutely all we have in this life, but we hardly ever show up for it. We’re in our heads thinking about ‘where I need to go next,’ ‘what I’m going say when she shuts up for two seconds,’ ‘where I put my grocery list,’ etc. (the future).

Or ‘I can’t believe I said that,’ ‘I totally blew

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NFIT WOMAN may/june 2013

that interview,’ ‘I shouldn’t have eaten that,’ and on and on (the past). We are almost never simply right here.

We don’t see the people standing in front of us. We don’t understand our children. We wonder what the hell happened to our marriage. We don’t feel like we’re worthy of having a friend we’ve neglected be there for us when we need to reach out for help. We starve everything that is built in the now by running circles in our minds.

Our minds do this to avoid what is happening right now. It sees the present moment as a threat. It’s the unknown. But the present moment is just the opposite of a threat: It is peace.

A Zen monk asked, “What, in this moment, is lacking?” Nothing. Nothing right this second is lacking. You have everything you need for

peace in this moment.

This isn’t to say you aren’t experiencing pain, but by pulling yourself out of your head, you can avoid suffering. Pain is physical. You feel it in your body. Suffering is the story your mind makes up about pain … real and imagined. And suffering is what our minds subject us to constantly.

So how do we get present? How do we get to the place of peace found in the right now? ➻ Feel yourself in your surroundings.

Take notice of the temperature, the sounds, the people and nature. Really be in the space you’re occupying. ➻ Trust in the way life unfolds. According to Eckhart Tolle, “how do you know this

❝

Let me ask you this: Can

you be free of your mind whenever you want to? Have

& LIFESTYLE COACHING

you found the ‘off’ button?”

– Eckhart Tolle

is the experience you need? Because this is the experience you are having at the moment.” ➻ Accept life as it is right now. This is the most important part. Much of our suffering comes from our minds making up reasons to reject life as it is. We believe things shouldn’t be happening the way they are, people shouldn’t behave the way they do, our bodies should defy gravity, etc. But reality is exactly the way it is. Things are the way they are, people behave the way they are behaving and gravity is a very real force. We can reject these things all we want, but it changes nothing and only causes us to live in a self-created hell.

Allowing life to happen the way it is may seem scary. Our minds don’t know how to handle it. We want to label, judge and know what’s going to happen. We want to shape things in our present and future based upon the past as a reference point. Anything new or unknown is too much of a threat to our minds.

So we project our past into our future and into the right now.

But allowing life to happen in this moment is all we have. It’s what we are here to experience. And we miss so much of it. Being present allows for two occurrences that are vital to us fully experiencing life: allowing life to be as it is, and allowing what life is into ourselves.

Allowing life to be is peaceful. Your ego isn’t trying to direct the show, your opinions aren’t screaming to be heard and you are simply allowing life and the people in it to be exactly as they are. We aren’t killing ourselves to control and manipulate. We aren’t allowing our minds to place our past into our future and rob us of the present reality. We just watch and breathe.

Allowing life in is where we learn to love.

It’s scary enough to take our minds out of the driver’s seat and simply let life be, but it seems inconceivable to allow our self to be vulnerable to it. Yet, this is crucial for peace. Simply observing life around you still keeps up a barrier, and it’s on the other side of that barrier where life is lived.

Let love come into your life. Let it leave.

Let your heart take the risk of excitement and joy. Let it feel the pain of loss. Go after what it is that you want. Let the world tell you “no.”

Find peace and joy. Get uncomfortable again.

Seek what you don’t know. Question what you do. Find a space of comfort that makes your heart sing. Then give it away. Trust. Love.

Listen. Do. Be. That’s real life, and it’s staring you in the face every second. Smile back and dive in. ✽ Miki Bowers’ vision is to live in a way that promotes spiritual and consciousness expansion. Her passion lies in helping others develop mental and physical habits that allow them to find their true self. In this way, one more soul is reconnected to the whole. She is an Ashtanga yogi, a writer, a consciousness coach, a mother, an ex-wife, a trail runner, a speaker, a ranch hand, an aircraft mechanic, a cook, a mystic, a listener, a healer and a bad ass. Find her online at www.creatingstillness. net or www.facebook.com/creatingstillness.

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 mind, body & soul

Making the Time

Give yourself the best Mother’s Day gift of all by investing in yourself and your overall health and well-being throughout the year.

by Nerissa Figueroa Atkisson

I was recently at a function and ran into a friend of mine. I had not seen her in a while, but I was excited to see her. I actually met her because she had been a regular in my group exercise classes. I asked her why I had not seen her at the gym. She told me she had been really busy with the kids, work and life in general. She had a look of exasperation on her face.

She looked at me and then proceeded to tell me that she missed exercising. She explained how it made her feel better inside and out. She explained that basically, she needed to take time for herself. I told her, “Mother’s Day is around the corner. That’s the gift you should ask for!”

I work fulltime, but my most important job is to be a mother. I am the mother of two children, which means I am a caregiver, a provider, a referee, a housekeeper, a chauffer, a cook and the list goes on! I have also been a group fitness

❝

one of the hardest jobs of all, stay-at-home moms. I made small conversation with the two gentlemen next to me, who were also trainers.

They asked me, “Why aren’t you up there?”

After I left the competition, I asked myself that same question. That was my time. I found my dream floating above my head and I grabbed it! I went back home and started training in competition mode. I got educated on competing and everything that goes with it.

I competed in two regional competitions and

Having it all” does not mean everything has to be perfect.

instructor for more than 20 years and a personal trainer for more than 15. I absolutely love what I do!

Now, even though I train others and conduct exercise classes, I still have to get my own exercise in, as well. As with many other moms, when that end of workday comes and it is time for me to go exercise, the guilt of picking my children up a little later after school starts to

42

sink in. But I realize that the exercise is my time. It is the time I need to de-stress and refresh my mind, and then prepare myself to do it all over again the next day.

Now, even though I tell myself I need my time to exercise, it is not and has not always been like this. I am also a fitness competitor.

I had always dreamed of competing, but even though I was exercising in my 20s, I did not have the discipline for the commitment. Then I had children in my early 30s, and the dream

NFIT WOMAN may/june 2013

was left floating out in the open somewhere.

In 2007, I was at a fitness conference in Las Vegas and received tickets to attend the Ms. Fitness USA competition that same weekend.

I sat in the audience in awe. The women were amazing, and most amazing was listening to their biographies as they walked out onstage.

There were doctors, teachers, trainers, military servicewomen, entrepreneurs and those with

placed in one and won the other. I qualified for Ms. Fitness USA, so one year later, there I was, on that same stage, in that some hotel ballroom where I had sat in the audience the year before.

It was exhilarating!

Of course, the competition training came with some added stress. I had a 2-year-old and a 4-year-old at home. There were definitely times I felt guilty. They are now 7 and 9. I still

Investing in yourself is the most Important investment of all. feel guilty sometimes. I have learned to juggle my schedule more efficiently, of course. I have actually learned so much along the way. I have read books, watched shows and most of all, listened to other women, including my own clients.

Some of my clients are stay-at-home moms and others are working moms. In the time I train them, they are able to decompress and sometimes vent to me the stress of their day, stories of their children and any funny stories along the way. One story was so enlightening.

One of my clients told me she had been so busy that she forgot to change her laundry over to her dryer three different times. I was surprised, amused and relieved all at once. We laughed as I told her I was so happy to hear that because I had done that, too! The rest of her workout was intense, but she busted it out. There it was: a mom admitting she was not perfect, but taking the time for herself to exercise.

I am asked sometimes, “How do you do it?”

Women ask how I am able to juggle the craziness of it all. Well, unfortunately, I don’t have a magic potion. If I did, I would bottle it up and sell it! I know not only as moms, but as women in general, we sometimes feel we have to “have it all” or be close to “perfect.” I have learned, through myself and some of the wonderful women I have encountered in my work, that

having it all does not mean everything is perfect. We all have our own versions of perfect.

It is the same for exercise. My goals may be different from the goals of others. I compete because it was an additional challenge and a dream, but my main concern is my health.

I found out four years ago that I have hypothyroidism and more recently, Hashimoto’s disease. So my main goal now is less stress in my life and good overall health.

I think it is important not only as moms, but as women to ask ourselves how we are feeling. Are we happy inside and out? Are there changes we want to make in our lives, including better health? Many of my clients have to realize how important exercise is in their lives.

With that being said, exercise helps with stress, endurance, range of motion, self-esteem and our overall well-being. It is important to take that time for ourselves to attend an exercise class, go for a run or invest in a personal trainer. We invest time and money in renovating our homes, planning vacations, shopping for new vehicles and many more things. Unfortunately, we don’t always make the same time and investment in our own bodies.

So no more guilt about leaving the office on time or taking a little bit of time away from the family to make ourselves better. All of this combined makes us better moms and women in general!

Come May, the brunches, the candy, the flowers and even breakfast in bed with maybe some burnt toast will all come around. However, this Mother’s Day, the best gift to give yourself is to take time for yourself throughout the year. So wrap it up, put a bow on it and give yourself this wonderful and valued gift! ✽

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Nerissa Figueroa Atkisson is a MaxLife Direct health and wellness contributor. For more information or to contact her, visit www.n-fitness.com or email nfitnessnow@gmail. com.

With more than 20 years of experience in the fitness industry, Nerissa Figueroa Atkisson is an ACE certified personal trainer, an AFAA group instructor, a certified U.S. Air Force physical training leader and a WBFF fitness pro. She has competed in multiple fitness and bikini competitions, including Ms. Fitness Arizona 2009 and 2010. And most importantly, she is a mother of two.

NFIT WOMAN may/june 2013

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 mind, body & soul

➻

Only the Strong Enhance both your physical and your mental strength by adopting some of the top traits of the mentally tough.

by Claudia Conley

“a strong body makes a strong mind,” is a quote by Thomas Jefferson that we hear a lot, but I’ve often wondered if it’s true.

Does training the body to become strong actually help a person become mentally strong? Do mentally tough people have more discipline and therefore train their bodies in the same manner? Does the mind influence the body or does the body influence the mind – as in the maxim, ‘which comes first: the chicken or the egg?’”

As a fitness coach and personal trainer, I have seen throughout my career that exercise and strength training can significantly enhance

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NFIT WOMAN may/june 2013

a person’s mental capabilities and strength, and there is much evidence to support this theory.

In a study comparing children’s physical activity level with academic progress, second and third graders who got an extra 90 minutes of exercise per week actually scored higher than the control group on tests of spelling, reading and math. The study’s conclusion supported the theory that physical activity not only boosts learning by increasing blood flow and oxygen to the brain, but also enhances mental capacity and processing caused by the brain synapses to fire at a faster rate.

I know that when I have a dilemma that

requires critical thinking or if I’m stuck in my writing efforts, I will take a break from dwelling on the subject and go for a quick run or a short workout. The exercise always creates clarity in my thinking afterward.

So, if exercising can create enhanced mental performance and clarity of thought, why not mental strength? The question is, “What defines mental strength?” In Webster’s Dictionary, it is synonymous with courage, force and perseverance, and it is used interchangeably with mental toughness to describe an athlete’s state of mind in competition, as well as a psychological component of success.

Exercise and strength training can significantly enhance a person’s mental capabilities and strength.

potential in the sport. It has been argued that this mental strength is something that is genetic or developed at an early age and has a strong correlation to one’s own intrinsic motivation.

People who exhibit intrinsic motivation are shown to need little external encouragement and redirection, to always give their best effort and to do well setting goals for themselves. These people are driven not by the fear of failure, but rather by the opportunity to succeed.

I believe there is a strong relationship between the mind and the body, and that with education and proper training, the two can simultaneously become stronger. To become mindful of ways to strengthen ourselves is empowering because “knowledge is power.”

Practicing behaviors of top athletes, as well as the most successful minds in history, can have a huge impact on us, whether we are young or mature in age. Here are the top traits of the mentally tough:

1 Strong people stay in a positive frame of mind no matter the circumstances. By creating a mission statement for their goals, they redirect themselves when they start to deviate.

2 Strong people use visualization. Seeing yourself already stepping into the role you’d like to someday become and visualizing your success will help you stay focused. It is said that the brain does not know the difference between fantasy and reality.

“So a man thinketh, he is,” according to Proverbs 23:7.

3 Strong minds meditate.

Clearing and calming the mind decreases stress and increases mental clarity. Among some of the successful minds that meditate are Bill Ford of Ford Motor Company, Tupperware CEO Rick Goings, brilliant film minds Oliver Stone and George Lucas and NBA coach Phil Jackson.

4 Strong minds get uncomfortable. Getting out of your comfort zone is one of the best ways to increase your ability to handle stress. It doesn’t have to be a huge feat like climbing Mt. Everest or sky diving to have an impact.

It can be as simple as learning a new language or rollerblading, but it must provide enough of a challenge to stimulate growth.

For more information, connect with Claudia Conley at www.facebook. com/cconleywellfit.

I agree with trainer and coach Sean Hyson, who defines mental strength in his article, “Mental Toughness Training,” as “the ability to maintain focus and determination to complete a course of action despite difficulty. To never quit.”

Studies at Tufts University have shown that the perseverance through the difficulty of a strength training and exercise routine among senior citizens is one of the best ways not only to build

muscle and bone integrity, but also to create a sense of independence, self-confidence and selfesteem, thereby increasing mental strength.

There is much debate over the topic of increasing one’s mental toughness, especially with the issue of athletic performance. It is known that the best athletes train their brains to be just as tough. Top athletes use mental techniques such as visualization and focus to reach their highest

References: Ranganathan, K. Vinoth. Siemionowa, Vlodek. Liu, Z. Jing. Sahgal, Vinod. Yue, H. Guang. “From Mental Power To Muscle Power: Gaining Strength By Using the Mind.” Neuropsychologia 42. (2004) pg.

944, 956 Thomas, Sue. “Strong Body, Strong Mind.” www.mlive.com. Jan. 16, 2012. http://www.mlive.com/health/index.ssf/2012/01/strong_body_ strong_mind_study.html Seguin; Rebecca A., B.S., CSCS; Epping, Jacqueline N., M.Ed.; Buchner, David, M.D., MPH; Bloch, Rina, M.D.; Nelson, Miriam E., Ph.D., Growing Stronger: Strength Training for Older Adults, Medford, Massachusetts, Tufts University, 2002 NFIT WOMAN may/june 2013

45

 inspiration 4 life

A Walk on the

Healthy Side

Meet Denise Siller, a Healthy Side of Life Hero who serves as an inspiration to all through her dedication to health, fitness and Zumba.

by Rita Hernandez it is truly amazing when I get to witness someone’s passion for healthy living and report the inspiring stories of all the Inspiration 4 Life Healthy Side of Life Heroes. In this case, I have been able to watch Denise Siller serve as an inspiration for more than a year. I love her hard work, dedication and passion for living a healthy lifestyle.

Siller’s healthy lifestyle journey actually began in 1978, when she was a physical education instructor and coach for SAISD. Siller was as a coach at Rhodes Middle School for 22 years and one-and-a-half years at J.T. Brackenridge Elementary. This was her first step to becoming not only an inspiration to herself, but also an inspiration to her students. “‘Til this day, I have students who have children that are coming to the San Antonio Independent School District,

Once Siller began the Zumba classes, she never stopped.

It is truly inspiring to know she has only missed one Zumba class since last summer! She makes an effort to go as many times a week as she can. Wow! Now that’s dedication.

Siller is surely an inspiration to others. She definitely is an inspiration to me. It is all about the passion you have for your life and what you can do to help, even in the smallest ways. Siller loves when everyone gets together to have fun while exercising. She loves the friendships she has built and even has one of her past students from Rhodes Middle School who joins her in the Zumba classes. To top it off, Siller looks fabulous!

Siller encourages everyone to be active and keep moving. She says it’s all about taking the first step and not being afraid to try new things. She has found her comfort

Siller says it’s

all about taking the first step and not being afraid to try new things.

and when they see me, they say I have not changed at all,” Siller says.

It has always been in Siller’s heart to workout and stay in good shape, so throughout her years as a coach, it has helped her tremendously. She says she was also an avid walker, loved to do Tai-Bo and loved to jog. She actually had to stop jogging due to her hip.

After she began classes with FFC last summer and heard about the Free Fitness Family Night program with Health Collaborative through Roger Rodriguez, a PE coordinator with SAISD, she began to venture into Zumba.

She gave it a try and realized how much Zumba was helping her. One downside she did notice was she was not eating right. Knowing the importance of eating healthy, she quickly cut back on certain things and noticed she was dropping inches and clothes were fitting better. This is definitely always a plus for everyone!

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in Zumba and knows it will help keep her in shape, active and healthy.

I asked Siller if she sees herself doing Zumba for a long time – she said yes. Even after she retires! This is why Siller is Inspiration 4 Life’s Healthy Side of Life Hero. ✽

For more information on Denise Siller, you can listen to our radio interview at www.inspiration4life.org/liveaudio/ (Episode 35).

For more information on Rita Hernandez, NFit magazine writer, or Inspiration 4 Life Healthy Side of Life Heroes, you can visit Hernandez online at www.inspiration4life. org or www.facebook.com/inspiration4lifeworldwide, or email rita@inspiration4life.org.

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 foodies

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With Chia and Flaxseeds

Ingredients:

Healthy muffins are in! What could be as delicious as an easy breakfast on the go or an afternoon energy boost? These little muffins are loaded with nutrient-packed seeds and high-protein yogurt, not to mention the brightyellow spice turmeric, which brings an impressive antioxidant punch.

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NFIT WOMAN may/june 2013

2 cups unbleached flour (optional – use 1 cup whole wheat) 1/2 cup bran cereal or oats (I use Uncle Sam’s cereal – it has 10 grams of fiber per serving!)

1 teaspoon baking soda 1 ½ teaspoons baking powder 2 whole eggs 1/3 cup canola oil

Instructions: 1/2 cup plain Greek-style yogurt 1 teaspoon vanilla 1 teaspoon each: turmeric and cinnamon 3/4 cup shredded apple (1 medium apple) 1/3 cup each: chia seeds and flaxseeds 1/3 cup walnuts

Mix dry ingredients together and set aside.

Add eggs, oil, yogurt and spices to blender and mix well. Then add dry ingredients, seeds, apple and finally walnuts.

Fill muffin cups 3/4 full and bake at 375 degrees for 15 minutes. Muffins are done when the top springs back when lightly touched. Allow muffins to cool five minutes before removing from pan.

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49

 foodies

BYOB is EZ

Baja Salmon Burger

EZ’s Brick Oven & Grill continues to redefine an industry with a new menu that allows guests to build their own healthy burgers and plates using only the finest clean label ingredients.

by Suzy Monford Food that is delicious and healthy can be hard to find, but at EZ’s Brick Oven & Grill, we’ve worked hard to create a variety of options that are as tasty as they are good for you. In the last two years, we’ve added gluten-

50

NFIT WOMAN may/june 2013

free items, organic spinach and wild-caught salmon and a comprehensive nutrition guide, as well as morning service, home delivery and a corporate chef.

These significant changes are reflected in

our new menu, and in addition to the classic wholesome options we’ve always offered, we’ve given BYOB a whole new meaning.

Now you can build your own burger (BYOB) or build your own plate (BYOP) by choosing

Photo by Misty Blue Torres

Bison Bolognese

Photo by Misty Blue Torres

EZ’s is about

stellarquality ingredients going into your food,

quickly custom-made to order.

your favorite ingredients – the same high-quality, clean label ingredients you’ve come to expect from us.

Food made to order as EZ as 1-2-3 We’ve included easy-to-follow, step-by-step instructions in the menu to guide you through the BYOB and BYOP options. With burgers, for example, the first step is to choose the type of burger you would like, which ranges from beef and bison to vegan and salmon.

The next step is to choose the type of build for the burger. Our classic burgers and pizzas are listed and described on the menu so you can look those over and decide if you like any of the builds. Our Roasted Poblano build, for example, includes roasted poblano peppers, pepper jack cheese, chipotle mayo and grilled onions.

The third step simply involves choosing the type of bun you prefer. You may choose from our original multi-grain bun and our ancient grain bun, which is also gluten-free.

The fourth and final step allows you to choose any extras you may want, like avocado slices, pineapple salsa or grilled red onions.

The same process applies to building your own plate.

You get to choose your protein, then two sides, and our popular rustic focaccia bread is included with each plate.

Corporate chef creates delectable dishes If those options aren’t what you’re looking for, we’ve enlisted the help of Corporate Chef Aaron Kolitz for some creative twists on traditional dishes. Kolitz is a native San Antonian with an amazing culinary background that includes training at the Culinary Institute of America both NFIT WOMAN may/june 2013

51

P iz z a s & C a l zon es

nes are baked to Hand-formed artisan pizzas and calzo with premium perfection in our oak fired brick oven on top of our ll meat s, cheese, sauces and veggies—a signature scratch dough.

Traditional Cheese esan Marinara sauce, mozzarella, & Parm

7"

11"

6.50 9.25

Fr y z & Sid es

Margherit a mozzarella, olive oil, salt & pepper Fresh sweet basil, Roma tomatoes, Hawaiian BBQ Chicken mozzarella, red onions, Smok y BBQ sauce, grilled chicken, ro cilant & pple pinea Chicken Pesto tomatoes, grilled chicken, Housemade basil pesto sauce, Roma mozzarella & Parmesan Four Cheese esan, goat cheese, & bleu cheese Marinara sauce, mozzarella, Parm Vegetarian arella, Parmesan, bell peppers, Marinara sauce, black beans, mozz ini, yellow squash & Roma tomatoes zucch oli, brocc ts, carro s, room mush Thai Chicken d chicken, & veget ables Asian peanut sauce, mozzarella, grille oil topped with crushed peanuts & chili Fajita Chicken arella, cheddar, sour cream Black beans, grilled chicken, mozz & pico de gallo Mediterranean cheese, housemade Italian sausage, Marinara sauce, mozzarella, goat , & artichoke heart s olives ata kalam ers, pepp red roasted

Cheese or Pepperoni Pizza Cheeseburger Chicken Tenders side: Kid’s meals come with choice of one steamed veggies. or sweet potato tots, pasta, curly fries r Includes a drink for kids 12 & unde

Des ser t s

®

& Dri nk s

Alamo Heights io, 78209 210-828-1111 6498 N. New Braunfels San Anton The Quar ry 210-804-1199 255 E. Basse Road San Antonio, 78209 De Zavala East of IH-10 78249 210-699-0066 5230 De Zavala Road San Antonio, Bitter s & 281 78216 210-490-6666 734 W. Bitters Road San Antonio,

Green Eggs & Ham dian bacon, basil pesto, Organic cage free egg whites, Cana dar cheese Roma tomatoes, mozzarella & ched

AUSTIN

3918 N. Lamar Austin, TX 78756

8.95

4.15 4.25 4.55

3.65 Shakes at yogur t. low-f or cream ice Bell Blue ed Made with hand-dipp e, cherr y, peppermint, Vanilla, chocolate, banana, Oreo cooki a moch late choco , berry straw sso, espre 4.50 Hot Fudge Sundae ts walnu , cream ed whipp , fudge hot Blue Bell ice cream, & a cherr y on top 5.95 Brownie Hot Fudge Sundae 3.95 & Walnut Parfait berry Blue rt Yogu k Gree ree Fat-F 1.50 ies Cook d Bake Fresh 2.95 nie Brow che Gana Chocolate Regular 16oz 1.90 Large 32oz 2.25 Fountain Soda & Tea 2.50 / 3.00 Beer 5.00 / 15.00 Wine SAN ANTONIO

Sant a Fe Chicken jelly sauce, grilled chicken, Homemade black bean & 4-pepper & mozzarella cheese fresh bell pepper strips , cheddar

8" Gluten Free Flatbread Pizzas

2.15 2.25 2.45 2.30 3.25 lg. 4.65 .95

Curly Fries Sweet Potato Fries or Tots Onion Rings Half & Half Curly Cheese Fries Steamed Veggies or Rice

K id’s Me nu

Pepperoni & Mushroom pepperoni, & fresh mushrooms Marinara sauce, mozzarella, Italian Sweet Italian Sausage made Italian sausage, Marinara sauce, mozzarella, house red onions & green olives

Any style from the list above !

0% Trans-Fats

512-302-1800

Weekly EZ-Events : ay Cards earn Double Punches every Tuesd (Two for) Tuesdays: Frequent Diner Close 5:00pm Free Eat Wednesdays: Kids 5:00pm - Close (Dine-In & Take-Home) Thursdays: 1/2 Price Bottles of Wine ase of 11" Pizza 5:00pm – Close Purch with Salad Small Saturdays: Free Prices and items subject to change.

here in San Antonio and at its Hyde Park location.

Kolitz was instrumental in creating two of our newest menu options: the Bison Bolognese Pasta and the Baja Salmon Burger. Traditionally crafted with bison, beef, pork and a housemade fresh marinara sauce, the Bison Bolognese is served on whole-grain rotini pasta and garnished with ribbons of freshly shaved parmesan cheese and Italian parsley.

The Baja Salmon Burger features a freshly grilled salmon burger patty topped with a house-made pineapple salsa, layered with a spicy chipotle mayo, tomato and fresh greens.

Breakfast and home delivery Because we are all about making access to nutritious meals easy (pun completely intended), we now offer home delivery, as well as breakfast. To get the same high-quality menu options

52

NFIT WOMAN may/june 2013

in the comfort of your own home, call your favorite EZ’s as many as 48 hours in advance or as little as one hour ahead.

For breakfast orders to go, EZ’s locations open at 7:30 a.m. on weekdays. Just call ahead, place a breakfast order and pick it up curbside. To dine in, all EZ’s restaurants open at 10 a.m. daily.

Special nights also noted Every night of the week is special at EZ’s, but did you know that we offer ongoing specials on specific nights? Now our menu includes all of that information. On “Two for Tuesdays,” Frequent Diner Card holders earn double punches; Wednesdays are “Kids Eat Free Night”; bottles of wine are half off on Thursdays; and on Satur-

Bu rg er s & Mo re

Fresh, fire grilled-to-o rder favor Classic & Jr. Classic Grilled-to-order patt y, lettuce, t mayo/mustard mix Classic Bacon & Che ddar Bur Classic with cheddar & thick cut World Famous BeanBu rger Grilled-to-order patt y, che onions, & picante sauce ddar, h Roasted Poblano Bur ger Grilled-to-order patt y with roaside te a new with n jack che bega EZ’s ese, chipotle may o, & gri e wher od place borho Mu neigh Ashr oom Mozza rella Bur ger Classic fea with an open in moz zarellakitch slow cheen ese & Col pizzas, sa ora do Bis uponclass We serve Buric ger Grilled Bison patt y topp -Y Buildm ed with Choices abound with smoky BBQ sauce served on -fro ated to madethe dedic ys otle spic Alwa y chip may o, greens and g with pick les & conti jalanues ation penoswith new, Innov Classic Superfood S ers, Bis Burg n on Vega Bur ger Grilled Bison patt y serv as you So come ed on the a tomato, onion, pickle & mayo/must

original. F

Gr il l ed C hi ck en

EZ’s EClub @ thecke Classic Grilled JoinChi n Lettuce, tomato, onion,Caters Break EZ’s pickle, mayo Roasted Poblano Chi Us About C Askcken Chicken BeanBurge r Mushr oom Mozzarell a Chicken Mozzarella Bacon Chi cken

V eg gi e , V eg a n & Fi sh

Classic Veggie or Veg an Bur ger 100 % vegetarian or veg an patt y grille tomato, onion, pickle, mayo or musta Veggie BeanBurger Poblano Veggie Bur ger Greek Veggie Bur ger Grilled to order vegetar ian patt y toppe pesto, kalamata olives, roasted red pep Chipotle Fish Sandw ich Fried fish filet topped w/pepper jack , l spicy chipotle mayo Baja Salmon Bur ger Grilled salmon patt y topp ed with hous served on ancient grain bun with sp & fresh greens

days, you receive a free small salad with the purchase of an 11-inch pizza.

The specials run from 5 to 9 p.m., with the exception of Two for Tuesdays – which applies all day. Each of these specials is a great deal, and now they’re all permanently listed on the menu so you can plan your visits with those in mind.

While you’re in the restaurant, be sure to check out our community-related events, too. We pride ourselves on being a good neighbor and frequently host receipt drop programs for a variety of good causes.

Recent organizations that have benefited from this program range from the YMCA and the Animal Defense League to Culinaria. So if you see a specially marked box at the register and want to support the business it represents, drop your receipt in the box and we’ll donate a percentage of the pre-tax proceeds to that organization.

rites.

Build Your Burger

Jr Classic 4.25 5.75

omato, onion, pickle,

rger t bacon strips

1

Fun. fresh.

7.00

6.75

housemade black beans, Fritos ®, Add Guacamole

2

.75

6.75 in fact. of them ralpep ed Seve ea.pob lano per s, pepper illed cooked ns d fast, is serve Add but foodonio Guacam ole .75 raturing a wood burning oven. & sautéed mushroomsand shakes. 6.50 alads, burgers, fries Your-Own Burgers and Plates. 9.75 mel ted cheddar cheese, fresh-to-order value. cratc om-s anc ienth,gra in bun with ing service, grill morn es, Gar ed hy redchoic onions. healt nished Salads and Gluten Free breads.

3

are and come often.

7.75 ancient grain bun with lettuce, tard mix

www.ezsrestaurants.com kfast, Lunch & Dinner! o/mustard mix City-Wide Delivery!

6.50 7.25 7.25

1

7.25 7.25

h

ed to order with lettuce, ard

5.75 6.25 6.25

ed with goat cheese, ppers & spring lettuce mix

6.25

lettuce, tomato, pickles &

6.75

semade pineapple sals a picy chipotle mayo, tom

4

7.50 ato

2

Choose Your Grilled Bur ger : Bee

f - Prime ............................

Price: ..........................................

Bison – Prime .............. ........................ 5.75 .......................................... ................................... 7.75 Chicken Breast - Skinless ..........................................

Tilapia – Battered Filet ...........................6 .50 .......................................... .................................6 .00 Veggie ............................ .......................................... ................................... 5.75 Vegan ............................ .......................................... ................................... 5.75 Salmon Burger .............. .......................................... ..................................6 .50 Cho

ose Your Build:

Clas sic ............................ .......

Wor ld Famous Bean ....... ............................................................... freebie .......................................... .............................. 1.00 Poblano Burger .............. .......................................... ............................... 1.00 Greek Burger .............. .......................................... ................................... 1.00 Colorado BBQ Burger .......

Santa Fe Burger .............. ..................................................................... 1.00 .......................................... .............................. 1.00 Choose Your Bun : Original Multi-Grain ....... .......................................... ......................... freebie Ancient Grain Bun ....... .......................................... ......................$0.50

Choose Your Own Extras

.50 eac h cheddar goat cheese moz zarella bleu cheese pepper jack

.75 eac h guacamole pineapple salsa sautéed mushrooms roasted poblano peppers

avoc ado slices bac on grilled red onions 4-pepper jelly

Build Your Own Plate Choose Your Protein :

(all plates come with rust ic focaccia bread) Oven Roasted Rosema ry Chicken ............................

Grilled Wild Caught Salm ....... on .......................................... ....................8 .95 Grilled Boneless, Skinless ......................13.0 0 Chicken Breast ........................

Grilled Bison Patt y ....... ...........................8.95 .......

Grilled Beef Patt y .............. ...................................................................10.50 .......................................... .............................8.95 Grilled Rainbow Trout .......................................... .................................10.50 Fried Tilapia Filet .............. .......................................... ..............................8.95 Grilled Veggie or Vegan Patt y ................................... ...........................8 .50 Cho

ose 2 Sides:

Steamed Veggies EZ’s Brown Rice Black Beans

Gluten-Free Menu Items

• Brick Oven Pizzas: we can make any pizza on our 8" GF crust $8.9 • Burger s: make any burg 5 each er or sandwich on our ancient grain bun .50¢ • Plates, Bowls, Soup & Salad: substitute foca ccia for GF flatbread • EZ’s Caesar Salad 1.00 GF when croutons are removed • Fries: Curly Fries & Sweet Potatoes are GF, but are cooked in fryer other flour breaded prod with ucts • Desserts: our Chocola te Ganache Brownie is GF! Or try a Brownie Hot Fud ge Sundae !

• Breakfast: choose any pizza, breakfast sandwich , yogurt or oatmeal

Continuing to redefine an industry First and foremost, EZ’s is about stellar-quality ingredients going into your favorite food, quickly custom-made to order. It’s the neighborhood restaurant you’ve always dreamed about. You can go with family or friends on the way to a soccer game, for a business lunch or after a workout.

Best of all, you can be assured that we’re going to make something you love and we’re going to make it the way you want it. We constantly review our menu to make certain that we’re delivering on our promise. That’s what EZ’s is all about. ✽ Suzy Monford is the president of EZ’s Brick Oven & Grill.

For more information, visit the EZ’s Brick Oven & Grill website at www.ezsrestaurants.com or check us out on Facebook.

P l at es & Bo w l s Oven Roasted Rosem ary Half chicken dressed with Chicken Olive oil and rosemar y, served with Lunch ¼ chicken fresh steamed veggies , rice & rustic focaccia bre ad Basil Chicken Pas ta Rotini pasta tossed with grilled chicken & basil topped with diced Rom pesto sauce, a tomatoes & Parmesan, rustic focaccia bread served with

Grilled Rainbow Trout Rainbow trout topped with roasted garlic but ter and served with rice, steamed veg gies & rustic focaccia bread Alamo Bowl Layers of charbroiled chic ken, black beans, rice, & housemade picante pico de gallo dre served with tortilla chip ssing topped with Cotija cheese and s Grilled Chicken Breast Skinless , boneless, grill & Veggies ed chicken breast serv ed steamed veggies , rice, & rustic focaccia bread with fresh Chicken Tender s Fried 100 % breast mea t chicken tenderloins.

Choice of honey mustard or cream gravy.

Ser ved with your choice rice, or curly fries of veggies , Homemade Tor tilla Sou p Roasted chicken and veg Cup etable soup topped with cheddar & moz zarella 4.50 cheeses, fresh avocad o, cilantro, and tortilla chips

8.95 7.00

8.25

10.50 7.95

8.95 7.95

Bowl 5.75

Sa l ad s

half full Add grilled chicken for 2.50 or salmon 6.00 Classic Caesar Romaine lettuce, croutons 3.75 5.75 , Parmesan cheese, cho egg & housemade Cae pped sar dressing Roma Italian Mixed Gre Spring lettuce, Roma tom ens 3.50 5.50 atoes, red onions, green & housemade balsami olives c vinaigrette Superfood Spinach Sal ad Organic spinach, blueber 3.25 7.00 ries , toasted walnut s, arti hearts and goat cheese tossed with a housemade choke lemon ginger vinaigrette Wild Caught Salmon Sup Grilled Wild Caught Salm erfood Spinach Salad 13.00 on tops the Superfood Spinach Salad Shanghai Asian Spring lettuce, grilled 8.25 chic onions and peanuts toss ken, shredded carrots, cilantro, green ed in honey lime vinaigre tte, garnished with toasted sesame seeds, hoisin dressing and cris py wonton strips Pico Chicken Pas ta Romaine lettuce, rotini 7.75 pasta with black beans & corn, grilled chicken, Cotija cheese, pico de gallo & housemade tomato vinaigrette Cobb Romaine lettuce, grilled 8.25 chicken, avocado, egg , bacon, Roma tomatoes, bleu cheese crumbles , green onions & housemade bleu cheese dressing

NFIT WOMAN may/june 2013

53

Fit forStyle PHOTOGRAPHy sarah brooke lyons NFIT WOMANBYmay/june 2013 54

Yvette Allen NFIT WOMAN may/june 2013

55

“Working out is not a chore.

It’s a way of life.”

56

NFIT WOMAN may/june 2013

Yvette Allen is the owner of a local innovate real estate brokerage.

In addition to running a business, she serves on the San Antonio Board of Realtors and the National Association of Hispanic Real Estate Professionals – San Antonio chapter. While trying to maintain balance, exercising keeps her focused and motivated. She believes combining fitness events with charities adds that needed variety to her fitness routine.

A good example is a yearly 5K family run in honor of her aunt who passed way from lung cancer.

NFIT WOMAN may/june 2013

57

 nonprofit

❝

Our focus is to develop healthy kids, provide places to play and deliver events that impact.”

Leveling the Field San Antonio Sports and Bexar County team up to co-host the Bexar County Games, a youth sports competition that will feature sporting events at new facilities.

Special to NFit

bexar county and San Antonio Sports, the area’s nonprofit sports commission, will co-host the 2013 Bexar County Games presented by Ancira, a community-wide youth sports competition that will take place in new Bexar County venues that were built with the extension of the visitor tax.

County commissioners have approved an agreement with San Antonio Sports, which will manage the games. Competitions will be held in basketball, swimming, soccer and track

58

NFIT WOMAN may/june 2013

and field. San Antonio Parks & Recreation will also support the games.

The Bexar County Games are designed to offer affordable access to sports competitions while showcasing the new amateur sports facilities funded by the $80 million approved by voters in the Bexar County 2008 venue tax extension.

The games will provide an affordable way for local youth to participate in athletic competitions and to qualify for the Texas Amateur

Athletic Federation (TAAF) State Games of Texas when eligible. TAAF annually hosts winter and summer games that draw thousands of amateur and recreational competitors from all over the state.

“These new facilities are beautiful and help level the playing field with what other Texas communities offer,” said Judge Nelson Wolff.

“Children living in every quadrant of the county can participate. Facilities and entry fees won’t be a barrier to participation.”

“Our focus is to develop healthy kids, provide places to play and deliver events that impact,” said Russ Bookbinder, president and CEO of San Antonio Sports. “This is one more way that local youth can experience the transformational power of sports. It is our hope that thousands of children will have fun competing at these wonderful venues, and be inspired to live active, healthy lives.”

“Not only are youth sports a valuable way to keep our children healthy and in shape, but they offer invaluable life skills such as teamwork, fairness and dedication as they learn value in themselves and others,” said April Ancira, vice president of Ancira Enterprises. “I couldn’t imagine a better way to build a stronger community.” ✽ For more information about the Bexar County Games, please visit www.sanantoniosports.org or call 210-820-2100.

The four sports included in the inaugural 2013 Bexar County Games are: Soccer (Precinct 2) Venue: Culebra Creek Soccer Complex (7440 FM 1560, 78254) Date: June 22 and 23 Track and Field (Precinct 4) Venue: Wheatley Heights Sports Complex (1023 Upland, 78220) Date: June 15 Swimming (Precinct 3) Venue: Northside Swim Center (8400 N. Loop 1604 W., 78249) Date: July 20

1023 UPLAND RD., SAN ANTONIO, TX 78220

A MULTI-SPORTS COMPLEX for Youth Sports Serving San Antonio, Bexar County and the Surrounding Region

SPORTS VENUES

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Basketball (Precinct 1) Venue: Mission Concepción Sports Complex (714 E. Theo Ave., 78210) Date: Nov. 9 and 10

714 E. THEO AVE., SAN ANTONIO, TX

MISSION CONCEPCIÓN SPORTS PARK is the premier sports complex in south San Antonio.

MCSP is now offering open gym Monday- Friday for Basketball as well as programs for basketball leagues and senior programs.

We have daily fitness programs including Zumba, Judo, and Boot Camps.

Please 210.477.8900 for details and pricing

Contact Info

SPORTS VENUES

{

San Antonio Sports:

Mary Ullmann Japhet 210-820-2123 (office) 210-414-9030 (cell)

Bexar County: Laura Jesse

210-335-0073 (office) 210-787-9038 (cell)

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BASKETBALL - 6 COURTS VOLLEYBALL - 12 COURTS BASEBALL & SOFTBALL FIELDS • LACROSSE • FOOTBALL SOCCER • PICKLEBALL

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