keep austin
well Your Guide to Living Well Every Day
Marathon! Triathlon! What was I thinking? By Craig Collinsworth
Healthy Lunches, Healthy Kids By Tarie Beldin
Summer’s Necessities: Sunscreen & Skin Screenings By Mary Evers, D.O.
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Audiotoniq Introducing a Revolutionary Hearing System
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Marathon! What Was I Thinking?
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Triathlon!
his is what many of you are saying to yourself about now. At this point, you have probably just started or are about a month into your training for a fall marathon, while others are knee deep in Ironman training for triathlon season. Whatever cool-aid you drank, remember that you decided to embark on this journey for a reason. Who am I? Well, I’m no trainer, coach or fitness guru by any stretch of the imagination; I’m just a normal guy with the same ambitions as you, sharing his life experience. I am currently training for my 16th marathon in October and base training for my second Ironman in May 2012. Why do I do it? A number of reasons, likely not much different than your own, from personal goals, bucket lists to charities and causes. Whatever your reason for signing up – own it; this will carry you through the most difficult steps of achieving your goal. If you haven’t signed up yet – do it already! Nailing a date on the calendar is the first critical step. Use this date to work back from while planning your training schedule, and don’t forget to plan for “rest days.” Between hill repeats, fartleks (I know, I chuckle every time too), pace runs, core workouts, speed work, swim training, bike training and the added intensity of 100 degree heat and humidity, you will pretty much be sore 24/7. Some of you may be starting at the basics. Have no fear; that just makes success all the sweeter. When I began my training for the Ironman last year, I really didn’t have any experience swimming. I started to train with the T3 group and learned how to swim correctly. It was difficult for a few months, but I kept on going and getting better at it. You should see the picture that was taken when I got out of the water after swimming 2.4 miles – huge smile! The same could be said about my bike training. For six months, I was out on Parmer Lane every Sunday morning, usually by myself, riding 50, 60 and up to 120 miles. Believe me, I wanted to turn around many times during the ride for whatever reason, but I kept on going, knowing it was all going to pay off on race day. The harder you train, the easier the race will be, so don’t give up! Keep your eyes on the prize. Preparing for your race requires more than sheer physical ability. On those days when it was 100 degrees and I was doing hill repeats on Wilke,
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By Craig Collinsworth
training for a marathon, I wanted to stop but I refused to give up. This is where the mental part of the training kicks in. It’s about 60% mental and 40% physical. Your body can do more than your mind tells it that it can. Keep on going! All that work in the heat only makes you body and mind stronger for your event in the fall. On your big day, prep carefully the day before. Make sure your clothes are laid out, nutrition “GU’s” are ready (yum), and shoes, socks, race bib/ belt, shorts and other gear is all accounted for. Get to the starting line early so you can take care of any last bathroom stops you will need (and you will need one). But, here is the most important part of whole day: Enjoy it! You’re ready; now trust your training. Thrive off the camaraderie of fellow competitors and allow the cheers of the crowd to carry you through the tough patches. When you’re at the end of your race and the finish line is in sight, relax. Don’t run the last 0.2 miles like your hair is on fire. If you honestly have the energy at that point, then you didn’t give it your all during the last 26 miles. For most of us, those extra seconds at the end really aren’t going to matter unless you’re trying to qualify for another race. Lift your head and see the people that are there to support you. And when you cross that finish line, look up, don’t look down at your watch…your picture is being taken. Also…listen! Your name is probably being called out. “____ you have just completed ____ marathon” or “____ you are an Ironman.” Some of the sweetest and most memorable words you’ll ever hear. Completing a marathon or triathlon is one of the most incredible, meaningful, difficult and rewarding things that you will ever do. The important thing in this adventure is to remember and cherish it all—from the pain of training day one to euphoria of completing your race. Every time I’ve crossed the finish line in a marathon, it’s like my first. I’m thankful to be able to be running and accomplishing something that many wish they could do. Honor your purpose, trust your training and respect the event, because this is a journey that will last forever in your soul. Craig Collinsworth is a local runner and triathlete. He works in the fitness industry for a running watch company called Soleus Watches.
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Healthy Lunches, Healthy Kids
By Tarie Beldin
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ince 1980 obesity rates for children have nearly tripled, and childhood obesity is perhaps more of an epidemic than the adult obesity crisis we are facing. Making a fresh lunch allows parents to control the nutrition of the food their children are eating, whether it’s at school, summer camp or at a friend’s house. According to the American Dietetic Association, 55 percent of kids “brown bag it” to school five-days-a-week and research has shown that when kids eat healthy, their grades are better and behaviors improve. Involving children in the lunch preparation encourages them to learn about nutrition and helps parents to find healthy options for “picky” eaters. If you are making a lunch for your child, these are the key things you should think of:
Nutrition: Try to include food that represents three to four food groups, such as protein, grain, dairy and fruit or vegetable. There are many options for protein lunch items, such as: lean chicken, turkey, left over ham or roast beef, tuna, beans, cheese, cottage cheese, hard boiled egg or even hummus. Many schools have a no-nuts/nut butter policy, due to allergies; however, nuts would also be a source of protein. Try to use whole grains if possible such as, whole wheat bread, pita bread, tortillas, whole wheat pasta, brown rice, whole grain crackers and cereals. Skim or one percent milk, low fat cheese, yogurt or cottage cheese are ideal ways to incorporate dairy into children’s lunches. For vegetables, try cutting them up and packing them with a dip.
The Planet: We place a lot of emphasis on cutting back on the amount of waste we create and we should continue this theme when packing lunches. To cut back on waste, use an insulated lunch bag and a reusable water bottle (it can be frozen and will thaw as the day goes on, acting like an ice pack for perish able foods). Instead of plastic bags, plastic utensils and paper napkins use reusable plastic containers, a thermos, flatware and a cloth napkin.
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Food Safety: A minimum of three to five hours can pass between the time the lunch is packed at home and when it is eaten. Harmful bacteria can begin to multiply if food is not kept at the proper temperature. Perishable foods should not remain un-refrigerated for longer than two hours. In hot weather, this is reduced to only one hour.
Make Lunch Fun: Include your children as much as possible in the planning and preparation of their lunches. If they are involved, they are much more likely to eat it. Children love fun shapes and being able to “dip” foods. Cut sandwiches or cheese with cookie cutters and make a dip with low fat yogurt for vegetables or fruits. Use dry cereal and fruits to make your own trail mix. Many children today are overweight, but undernourished. Their diets are lacking whole grains, fruits, vegetables and low fat dairy. If parents can focus their meal planning around these food groups, limit fat and added sugar and make sure their children get a minimum of 60 minutes of physical activity each day, it will help to fuel their bodies and their minds. Tarie Beldin is a registered and licensed dietitian at St. David’s Round Rock Medical Center.
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Summer’s Necessities:
Sunscreen & Skin Screenings By Mary Evers, D.O.
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ummer is here and that means high temperatures, plenty of sunshine, suntans and sunburns. While being in the sun and enjoying the outdoors is part of many Central Texans’ lives, people need to be conscious of the dangers created by ultraviolet overexposure from the sun. According to the National Council on Skin Cancer Prevention, more than two million new cases of skin cancer are diagnosed in the United States each year—outnumbering all other cancers combined. Of these two million cases of skin cancer, more than 68,000 of these will be melanoma, the most life-threatening form of skin cancer.
(1) A spot or sore that itches, is painful, crusts or bleeds.
Having routine skin cancer screenings conducted by primary care physicians or dermatologists helps people identify problem areas and provide education on proper sun protection. The benefit of a skin cancer screening is the potential to find cancer at an early stage, as many skin cancers can be asymptomatic. The earlier that doctors are able to diagnose and treat skin cancer, the better the outcomes. While formal screening from a healthcare professional is important (at least once a year is recommended), there are a number of warning signs you can check for at home. During self-exams pay particular attention to sun-exposed areas (scalp, face and hands), as well as the following:
(2)
(3) A mole or birthmark
A skin growth that appears translucent or pearly and changes in size or shape.
that is irregular, changes in color, increases in size, or is itching, bleeding or tender.
If you see anything suspicious, contact your primary care physician or dermatologist as soon as possible. In addition to the importance of routine skin checks, it’s equally important to protect yourself while in the sun. Below are several steps you can take to help prevent sun dam-
age and the development of skin cancer: Wear protective clothing, such as a wide-brimmed hat, sunglasses & a lightweight, long-sleeve shirt • • • Schedule your outdoor activities during non-peak hours, which are before 10 am & after 4 pm • • • If you are outdoors, seek shade—do not allow your skin to burn • • • Wear sunscreen with an SPF of 45 or greater & reapply every two hours • • • Do not use tanning beds • • • Give yourself extra protection when you’re around water, snow & sand, because they reflect the damaging rays of the sun & can cause you to burn easier. Mary Evers, D.O., is a dermatologist with Texas Dermatology Center, who practices at St. David’s Georgetown Hospital.
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Audiotoniq
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he Audiotoniq system consists of the innovative Audiotoniq Professional Hearing Test and the revolutionary Audiotoniq Hearing Aid. The testing system will be available first in Austin, and then will be rolled out to other major Texas markets and eventually nationally. The self-test system is a portable device that will allow greater access to hearing health by providing accurate audiogram and baseline hearing assessments that can be conducted in a variety of settings, such as schools, physician offices and pharmacies. Currently, only 14 percent of physicians routinely screen for hearing loss during a physical. “Audiotoniq has been working on the hearing test system for nearly two years, and we are excited that it is finally coming to fruition,” Russ Apfel, founder and CEO of Audiotoniq, said. “The system will make hearing testing easy and affordable, helping to identify any hearing problems for those who might have never planned on getting tested.” The self-test device does not require an operator to administer the test and has wireless connectivity, which allows for results to be printed or sent to an electronic medical
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Introducing a Revolutionary Hearing System
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Audiotoniq, an Austin, Texas-based company dedicated to providing the latest in hearing-loss technology at a lower cost to consumers, announced the introduction of its first-generation hearing system at the 2011 Hearing Loss Association of America Convention in Washington, D.C. on June 17, 2011.
record system. The low-cost testing system includes a computer with video instructions and easy-to-follow prompts. Live, online chat capabilities with audiologists and Audiotoniq customer care representatives, as well as live video conferencing, will also be available. The company’s first hearing aid is scheduled to be released in early fall 2011. The personally programmable audio device will cost considerably less than comparable hearing aids currently on the market. It will utilize cutting-edge technology that will allow users to control their hearing aid settings without having to schedule time-consuming appointments with a service provider. Applications have been developed for smart phones that will allow a wide range of adjustment options at the touch of a finger. The hearing aid is also adaptable for use with digital media devices such as MP3 players and contains a re-chargeable lithium ion battery that will last approximately 30 hours between charges. The Audiotoniq Live Life Log, an online journal, allows individuals to examine the impact of their hearing problems—recording, tracking, and sharing life experiences
and information related to hearing loss. The tool is currently available at www.audiotoniq. com, and will be available as a smart-phone application at a later date. “When we decided to form Audiotoniq in 2009, we shared a belief that we would offer customers a choice in how they purchased and controlled their hearing aids,” Harold Mindlin, vice president of sales and marketing, said. “With this announcement, we are in full motion towards accomplishing that goal.” About 17 percent of American adults (36 million) report some degree of hearing loss, yet only one out of five people who could benefit from a hearing aid actually wears one. Since Audiotoniq’s inception, engineers and entrepreneurs with the company have been working to develop products and distribution channels that will provide consumers with a new and improved option for hearing aids, enabling people to make on-the-fly adjustments to their hearing aids to better their overall quality of life. To learn more about Audiotoniq, please visit www.audiotoniq.com.
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