keep au s tin well Your Guide to Living Well Every Day
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Keep Austin Well contents keep au s tin well
81 ElliptiGO: Revolutionizing Cross-Training 82 New Year, New You: How To Shed Those Holiday Pounds 83 What’s For Dinner? A DiabetesFriendly Meal Everyone Can Enjoy 84 Take 5 For Your Health: Healthy Exercise 86 Cedar Fever: How To Deal With Austin’s Nemesis 88 Ways To Prevent Youth Sports Injuries
DESIGN Daniel Ramirez FOR ADVERTISING INQUIRIES, PLEASE CONTACT Kristen Donner, kristen@austinlifestylemagazine.com
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Revolutionizing Cross-Training by Roxanne Wilson
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f you have spent any time at the gym in the last two decades, you are familiar with the elliptical machine. It’s the alternative to the standard treadmill, serving all those whose bodies can’t handle the force of the treadmill but still want the feeling of running. It’s great for the knees, for the heart and for those who enjoy working out in a gym. But what if you, like many Austinites, enjoy the outdoors? Meet the ElliptiGO 8S — if a bicycle and an elliptical machine mated, the result would be this machine. The ElliptiGO is the contrivance of Ironman triathlete Bryan Pate, who longed for the outdoor running experience that he could no longer capture due to injuries. With the help of his friend, mechanical engineer and ultra-marathoner, Brent Teal, the ElliptiGO 8S was created. The ElliptiGo 8S is the world’s first commercially available elliptical bicycle: a low-impact, high-output cross-training device. Naturally, Austin is one of the few places around the country tapped for the ElliptiGO’s entrance into the fitness scene. I’m athletic. But, unlike my gym rat friends, I loathe the treadmill and the elliptical machine. I get bored and begin to wonder if people realize they aren’t going anywhere. I prefer an intense running workout around Lady Bird Lake, but the added strain on my knees makes those trips less enticing. After hearing ElliptiGO’s claim to alleviate that pain through their low-impact device, I was especially intrigued, and headed to the Bicycle Sports Shop on South Lamar to experience the ElliptiGO myself. After a short training session and about five minutes of getting acclimated with the device, I was on my way. Typical cruising speed is around 15 mph, but a really strong rider can reach speeds in excess of 25 mph. The apparatus climbs, descends, accelerates and maneuvers much like a road bike. If fact, you can take it on a multitude of terrains including the steep hills and twisted roads of the Hill Country.
I could feel the benefits of the traditional elliptical machine from the beginning; the back of my legs and my glutes started to burn. The machine is said to improve cardio fitness for runners while reducing the impact that running has on the body. For cyclists, the ElliptiGO it is a fitness alternative that eliminates seat pain and other cycling drawbacks. Not long into the workout I found myself picking up speed and increasing my heart rate with relative ease and virtually no pain in my knees. I was pleased to see that the device delivered on its promise. My conclusion: it’s the real deal. With online access to ElliptiGO training plans for beginner, intermediate and advanced runners and cyclists with a variety of goals, and indoor stands for stationary training on cold weather days, the ElliptiGo just might be the market’s ideal cross-training device. Whether you are training for a marathon or taking a Sunday afternoon stroll, the ElliptiGO will benefit your active lifestyle. The ElliptiGO is available for sale or for rent at The Bicycle Sport Shops of Austin. Bicycle Sports Shop (Central) 517 S. Lamar Blvd Austin, TX 78704 512.477.3472
Bicycle Sports Shop (North) 10947 Research Blvd Austin, TX 78759 512.345.7460
Bicycle Sports Shop (Parmer) 9900 W. Parmer Ln Austin, TX 78717 512.637.6890 www.roxannewilson.com | Twitter @RoxanneWilson To see Roxanne’s workout in action, go to www.austinlifestylemagazine.com
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ElliptiGO
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New Year, New You
How to Shed Those Holiday Pounds by Tarie Beldin
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t’s a new year—time to get back to the fit, healthy, unstressed person you were not in December! Most New Year’s resolutions have something to do with becoming healthier, whether through losing weight or exercising. Although we all want to look good, how can we reach our goals without feeling deprived of our favorite foods or so sore from exercise that we can’t get out of bed? Here are some of the most common questions I receive about weight loss, especially after the holidays. What is the best “diet”? When we hear the word "diet," it implies a beginning and an ending; something that makes us eliminate our favorite foods and count the days until it’s over. But the best diet is one that you barely realize you are on! Making small changes to your current diet is the best way to reach your goal. Recommendations include: • Drinking 48 to 64 ounces of water every day • Eating five to seven servings of fruits and vegetables daily • Assessing where your calories come from—eating out, junk food or too many high calorie beverages Once you know what areas need work, the task of changing your diet will be a little easier. How much weight will I lose? A healthy weight loss is one to two pounds per week. One pound is equal to 3,500 calories, so to lose one pound in a week, you would have to eliminate 500 calories each day! For nutritional
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safety, women should consume no less than 1,200 calories a day, and men should consume no less than 1,500 calories. It should be noted that people who keep food and activity records lose 50 percent more weight than people who do not. Do I HAVE to exercise? Although you don’t need to spend two hours a day at the gym to reach your goal, if you want to tone, keep your metabolic rate up and have more energy, physical activity is required. The goal is 30 to 60 minutes of activity per day, most days of the week. If you are currently not very active, get medical clearance from your physician first and start slow. Take a 10-minute walk twice a day or use small weights or resistance bands while you watch television. As you start to lose weight and feel better, you will be able to increase your activity. Most importantly, find activities that you enjoy doing so you will be motivated to continue. There is a never-ending supply of books, magazines and infomercials designed to make weight loss look quick and easy. But most people who have struggled with their weight know that if it was quick and easy, everyone would be at their goal weight! Support, accountability and education are key. For more information on the Fit 4 Life Weight Management program at St. David’s Round Rock Medical Center, call 512.341.6118. Tarie Beldin is a registered and licensed dietitian with the Fit 4 Life Weight Management program at St. David’s Round Rock Medical Center.
A Diabetes-Friendly Meal Everyone Can Enjoy
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nowing what to serve and eat for dinner can sometimes be a challenge – especially for people with diabetes. While eating healthy food is important for everyone, it is essential for people with diabetes. Diabetes is a disease that results in high glucose, or sugar, levels in the blood, which can lead to serious complications. For the 21 million people with diabetes in this country, making healthy food choices and being physically active is crucial to managing their health. With little effort, you can incorporate diabetes-friendly meals that taste great in your entire family’s diet. Look for recipes that are low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars. Experiment with dishes that include fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, and lowfat or nonfat milk and cheese. Other healthy ingredients are foods high in fiber, such as whole grain cereals, breads, crackers, rice and pasta. When planning a meal, start with a salad appetizer. Baby spinach leaves with seasonal fresh vegetables or fruits like sugar snap peas or sliced pears pair nicely with a low-fat vinaigrette dressing. For the main course, stick with lean meats or fish. Here is a recipe that everyone can enjoy – whether you have diabetes or not. Eating healthy foods doesn’t mean sacrificing taste! Baked Salmon Dijon Serves: 6 | Preparation time: 30 minutes 1 cup fat-free sour cream 2 tsp dried dill 3 tbsp finely chopped scallions 2 tbsp Dijon mustard 2 tbsp lemon juice 1½ lb salmon fillet with skin (cut in center) ½ tsp garlic powder ½ tsp black pepper fat-free cooking spray as needed Preheat oven to 400° F. Whisk sour cream, dill, onion, mustard and lemon juice in small bowl to blend. Lightly oil baking sheet with cooking spray. Place salmon, skin-side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread the sauce on top. Bake salmon until just opaque in center, about 20 minutes. Nutrition Information Per Serving: Calories 196, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 76 mg, Sodium 229 mg, Fiber less than 1 g, Protein 27 g, Carbohydrates 5 g A message from the Austin/Travis County Health and Human Services Department, Chronic Disease Prevention and Control Program. For additional information on living a healthy life with diabetes, contact Sabrina McCarty, Public Health Educator II, at 512.972.5463. Adapted from the National Diabetes Education Program, a joint program of the National Institutes of Health and the Centers for Disease Control and Prevention. Recipe taken from Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute.
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What’s For Dinner?
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Take 5 For Your Health Healthy Exercise
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t is that time of year again when many people pledge to themselves to get in shape and exercise more. “Getting fit” is one of the more popular New Year’s resolutions. But, just like anything else we may do—working, eating, drinking—exercising can also be taken to the extreme. How do you know when your exercise routine has taken control of you and is no longer healthy? Ask yourself these five questions. If you find yourself answering yes to most of them, then maybe it is time to “take 5” from the gym and shape up your exercise routine! 1. Do you feel guilty or distressed when you skip or miss an exercise day? 2. Do you make yourself exercise even though you are ill or injured? 3. Does exercising take precedence over your work or your relationships with friends and family? 4. Do you obsess about gaining weight on your rest days? 5. Do you exercise as a pay-off for eating certain foods (i.e., desserts)? Getting regular exercise is important to staying healthy, but just as important is maintaining a healthy balance between the gym and the rest of your life. Take these five tips into consideration: 1. Moderation is essential: Most adults need at least 30 minutes of moderate physical activity at least five days per week. 2. Keep it fun: The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. 3. Exercise both heart and muscle: Along with cardio exercise to strengthen your heart and vascular system, make sure to add in weight training. Weight training helps strengthen not only your muscles, but your bones, tendons and ligaments. 4. Keep it balanced: Everyday motions, such as lifting, squatting, reaching, twisting and bending, will become less challenging after strengthening your core. 5. Take a rest day! Source: Cedar Springs Austin, an eating disorder treatment center located in Westlake. 512.732.2400 | www.cedarspringsaustin.com
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Cedar Fever How To Deal With Austin’s Nemesis by Amin Mery, MD
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rom its vibrant music scene to its beautiful landscape and its warm, inviting people, Austin is a wonderful place to live. But every winter there is a syndrome that sweeps over this wonderful city, making many of its citizens feel ill. This is known as “Cedar Fever.” It begins in December and continues through February. Where does Cedar Fever come from? Cedar Fever stems from inhaling the pollen from the local Mountain Cedar (MC) tree that pollinates in the months of November through March. MC is an evergreen tree with grey-brown shredding bark. Formally known as Juniperus ashei (also called Juniperus sabinoides or Juniperus mexicana), MC is a member of the cypress-juniper (Cupressaceae) family. It grows to a maximum height of approximately 30 feet on the limestone plateaus of Central Texas, and in smaller favorable areas of Texas, New Mexico, northern Mexico, Arkansas and Oklahoma. When the trees are shaken or blown, the pollen falls off and gives a smoky appearance. Drive down Ranch Road 620 during the height of Cedar Fever season and you will see a haze that fills the valley. That is not pollution – it is the pollen rising from the trees! It is considered one of the most allergenic pollens in the country.
How does Cedar Fever feel? Cedar Fever is a misnomer. You don’t actually get a true fever, even though the inflammation of your allergies may slightly raise your temperature. It is not an infection. Many people experience an itchy, runny nose, sneezing, nasal blockage, excess tearing and itchy eyes, also known as Hay Fever (Allergic Rhinitis). Others complain of itching of the palate, throat or ears, and post-nasal drainage. Some experience fatigue, mild headache, facial discomfort, sore throat, partial loss of sense of smell and sensation of ear plugging. If these symptoms persist they can eventually lead to infections of the sinuses and even make eczema and/or asthma worsen. How do I treat Cedar Fever? Avoidance is the best measure for one suffering from Cedar Fever. This is achieved by keeping your windows and doors closed, especially if it is windy. Wear a dust mask while gardening (it does not have to be an expensive one to be effective). When you come in from the outside wash your hands, face and clothing. Rinsing your sinuses with a nasal saline spray (mildly effective) or a sinus wash like the neti pot (more effective) will remove the pollen debris. Lessening your exposure time will, consequently, lessen your symptoms. Medications can be effective if used properly. There are many to choose from and consulting with your physician to determine which is best is recommended. While medications may alleviate symptoms, they are not addressing the underlying problem. Immunotherapy for Mountain Cedar is available for a more holistic approach. Immunotherapy (IT), also known as allergy shots, is a treatment protocol used to decrease sensitivity to things to which one is allergic. IT works by slowly making your body less responsive to inhaled allergens over the course of several months to years. Allergy is an overreaction by your immune system to things like MC pollen, animal dander, dust or mold. It is believed that the mechanism by which IT works is related to a desensitization process during which your immune system is made more familiar to allergens you come in contact with, preventing this overreaction. After going through the course of IT prescribed by your physician, your symptoms should lessen and you should require less medicine (essentially turning this immune switch off). Amin Mery, MD Diplomate American Board of Allergy and Immunology | Westlake 512.328.3376 | Lakeway 512.610.0549
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Ways to Prevent Youth Sports Injuries keep au s tin well
by Kay Taylor
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ccording to the National Alliance of Youth Sports, more than thirty million children participate in both team and individual sports, such as basketball, football, baseball and swimming throughout the year. These activities are fun ways to improve physical fitness and hand-eye coordination, while teaching children determination and teamwork. Unfortunately, these activities are also some of the most frequent causes of youth injuries. Approximately five million sports-related injuries in kids under the age of 15 are treated annually in hospitals, according to the National SAFE KIDS Campaign. Since younger athletes are still growing, their bones, muscles, tendons and ligaments are more likely to be affected by minor accidents. As children get older, the rate and severity of sports-related injuries increases. While many people think game days are tough, 65 percent of sports injuries occur during practice time, according to Sports Injury Bulletin. The most common types of sport-related injuries in children are ankle sprains, shoulder strains, concussions, dehydration and patellofemoral pain syndrome, which is related to knee strain and injury. With proper precautions, these young athletes can play sports with their bodies in the best physical condition and readiness. Below are some precautionary measures young athletes can take to prevent some sports-related injuries: • Make sure children have full physicals before they begin practicing for or playing sports. It’s important to know if there are any unknown health conditions that may interfere with the level of activity a child can do. • As with any physical activity, participants should drink at least 12 ounces of water 30 minutes before the activity begins. Continue to hydrate throughout, as well as 20 minutes following the activity. • Require at least a 10-minute warm-up before any strenuous physical activity to raise the heart rate gradually—not suddenly—and increase blood flow to the muscles. • Have athletes stretch both before and after the activity. They should hold each stretch for 10 to 15 seconds for maximum effectiveness. Make sure they stretch their entire bodies—stretching the legs will only help warm up the lower body. • If your athlete complains of exhaustion or pain, listen to them and do not force them to play through the pain. Adults are taught to listen to their bodies and know their limits—there is no exception for children.
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• Be sure someone on the coaching or training staff is certified in CPR and first aid. • Kids of the same age can differ in size, maturity and strength. Take extra caution when children are competing with kids that are more physically advanced, and avoid that situation if possible. • For younger athletes, make sure practices are suited to the sport they play. It is critical to ensure they are receiving the proper conditioning that will allow their bodies to adapt so they can continue playing for years to come. • Ensure athletes are wearing and using the appropriate safety equipment, even during practice. Be sure to adjust the equipment to fit the child. If something is not fitted properly, it will be less likely to prevent injury. Keep in mind that contact sports have higher rates of injury, but individual sports injuries tend to be more severe. As soon as an accident occurs, appropriate action should be taken. For treatment of simple injuries, apply the R.I.C.E. technique—rest, ice, compression and elevation—but never hesitate to take an injured athlete to a hospital. Even if an injury seems minor, listen to the child. If the child complains of persistent pain following an accident, or if their “minor” injury prevents them from performing at their normal level, it is time to see a doctor. The faster an injury is treated, the faster the body can begin to heal and recover. Kay Taylor, physical therapist, is the supervisor at St. David’s Georgetown Hospital’s Outpatient Rehabilitation Clinic.