9WAYS 2EAT HEALTHY ON THE GO
RUNNING &CROSSFIT activeacadiana.com August 2017
ST JUDE WALK TO END CHILDHOOD CANCER GETTING TO THE CORE ISSUE
OUTRUNNING BAD NUTRITION MYTHS SURROUNDING YOGA
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AUGUST 2017 ISSUE
Colby Albarado, Publisher Andrew Ward, Editor in Chief Featured Contributors
Lizzie Ellis, NASM-CPT, CF-L1, Pn1 Malcolm Stubbs, M.D. Fawn V. Hernandez Katie Frank, MS, LAT, ATC
Chris Baker Brooke Kobetz Laurie Driggs-Fontenot Claire Salinas Megan Eimers Dena Eaton Dren Asselmeier Vera Riley Alex Reynolds Boyer Derise Dr. Damien Chaisson, DC, NCSF-CPT
On The Cover Boyer Derise
Good Eats Kitchen
For all inquiries contact: Andrew Ward email@example.com
Brown Rice VS White Rice
Getting to the Core Issue
Good Eats Kitchen Cookbook
Macronutrients VS Micronutrients
04 From the Editor 06 Local Events 08 Once for Some, Now for All 09 Xtend Barre Fit Tip! 10 Brown Rice VS White Rice 11 The Pre-Participation Physical 12 Outrunning Bad Nutrition, Bad Idea 14 Getting to the Core Issue 16 Time Savers 18 St Jude Walk/Run to End Childhood Cancer 20 Orangetheory Rowing Phenomenon
22 Macronutrients VS Micronutrients 24 Fawnâ€™s Super Duper Trail Race List 26 Muy Caliente 28 92W: 9 Ways 2 Eat Healthy on the GO! 30 Running & CrossFit 32 Bike Maintenance 33 5 Time Efficient Workouts 34 Myths Surrounding Yoga 36 Lavoro Workplace Wellness 38 Good Eats Kitchen Cookbook 40 MTB 42 Upcoming Events 3
T I M E To
Each August, we theme our issue and articles around “time savers”, health hacks to stay fit but without the long process of some standard workouts. These aren’t necessarily cheats to your diet or exercise regimen, but simple shortcuts that can fit into life’s schedule. Whether it’s work, kids, or whatever… life can get busy and we sometimes skip out on the better health routine. This month, a great feature from long-time writer Megan Eimers dives into “Five Time Efficient Workouts”, and lets us in on a few quick bursts of exercise that can burn calories while keeping your schedule free. About Tabata, Eimers writes, “Can you really get a good workout in four minutes? With Tabata, it might just be possible. This high-intensity interval training (HIIT) consists of 20 seconds of intense bursts of workouts followed by 10 seconds of rest in four-minute rounds.” Also mentioned is something we all did in 3rd grade gym class, but forget about as we get older. Boxers haven’t forgotten, and use this as a consistent training exercise… jumping rope. Eimers writes, “Not only is jumping rope an excellent way to enhance your coordination and build muscle strength, but it’s also similar to sprinting, giving you an intense workout in just a few minutes. In fact, just two 10-minute sessions of jumping rope can help you burn more than 200 calories.”
Andrew Ward / Editor-In-Chief
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ONCE FOR SOME, IS NOWFOR Katie Frank , MS, LAT, ATC We are awesome at adaptation, progress, and otherwise developing ways to make things better. Health and fitness are certainly no different. In the world of gadgets and gizmos, there are a few ground-breaking devices that go above and beyond just tracking your steps. Garmin and Suunto, front-running technology companies, created a wristwatch that utilizes a basic GPS system (the same one we use for directions) to measure and track your running path anywhere on Earth. This makes charting speed and distance much more accurate than the traditional accelerometer, which uses movement only. The watch provides useful feedback to improve running efficiency which is big news for competitive racers. You can even have the option for more advanced measurements such as: heart rate, stride, cadence, V02 max, and ground contact time. All from a wrist device communicating with satellites. Computer applications and smartphones are no-brainers in finding useful support in your health journey. Need inspiration? There’s an app for that! Need to log your workouts or nutrition? There’s an app for that! There are plenty of fish in the sea, and similarly plenty of apps to choose from. Along the same lines, solid personal training is a click away. Online coaching has boomed over the past 5 years. If you are honest with yourself and have good work ethics, it’s only a matter of checking-in with your coach and sending “progress pictures.” These certified individuals can do the think-
ing for you as far as how to move and what to eat. Do your research and find one what fits your style, mission statement, and price range. Top of the line fitness tracking has never been so available. Not sure on the correct way to perform an exercise? Bodybuilding. com has great “how to” videos, along with their own plans to follow. For free! Reputable personal training isn’t just for VIPs. Intertwining fitness data and recovery with your clothing is an interesting technological prospect. Under Armour decided to run with the idea, pun intended, with their SpeedForm Gemini 2 RE shoe. They are endowed with a chip, embedded in the midsole, that senses a run whenever you move faster than 11 minutes per mile. Linking the chip to your phone (which you can leave at home if you’d like) eliminates the hassle of forgetting to start or stop your running app. Even if your run is interrupted briefly, it will count those grounds covered appropriately. There are no GPS capabilities, but the formulas that interpret your stride promise to calculate distance at close to the same accuracy. Ever wonder the exact total miles on your shoes? No need, the chip will track that for you. Under Armour is likewise on the recovery train. Athlete Recovery Sleepwear, endorsed by Tom Brady, has soft bioceramic print on the inside. This absorbs the body’s natural heat and reflects Far Infrared (FIR - a type of
energy on the infrared spectrum) back to the skin. FIR simply stimulates basic metabolic functions so healing during sleep is accelerated. Traditionally, this therapy had only been used in saunas but research has shown a promising effect in fabrics. Infrared light penetrates deeper into the body, so any benefit of heating (better blood flow, relaxation...etc) happens on a deeper level. Neat! CNBC tells us “Blueprint for Athletes,” a service by Quest Diagnostics, is taking personalized fitness coaching to an interesting level. This program is set up to test your blood to analyze/predict how your body responds to diet and training. A baseline is taken (by a professional) and sent to Quest Diagnostics to detail your: biomarker levels, how it relates to athletic performance and why it is important, and what you can do to improve your levels. They even test hormone imbalances and food allergies. CNBC also got word of an up and coming “smart patch” by Kenzen that continuously scans the body and sends data to a smartphone app. Similar to a nicotine, or any transdermal medicine patch, it can detect vital signs, dehydration, core body temp, and any other warning signs for imbalance or disease. With all the technology available, I feel like the Olympics are a little bit more attainable. My genetics may stop me, but my resources certainly won’t.
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Brooke Kobetz Rice is a staple food in gumbo, meat and gravy, boudin and other Cajun foods. Most traditional cooks use white rice in their dishes, but the question is whether there are health benefits to swapping for brown. Much like the recent coconut oil debate that filled your newsfeeds and sparked controversy among dietitians, the subject of whether white or brown rice is healthier is equally as polarizing. Most of you have been told your entire lives to choose brown rice over white. Some of you, especially those following low carb or paleo diets, have been told to avoid rice altogether. So, what’s the real story? Turns out it’s a lot more complicated than it seems. In order to get down to the nitty gritty, let’s take a look at the nutritional content of the different rice. White rice contains less carbohydrates, fiber, protein, and micronutrients such as magnesium, phosphorus, and potassium, making it less nutrient dense. The reason for this is white rice is refined by the process of milling the grain, which strips away the outer layer, the husk, bran, and germ. White rice and brown rice both have high glycemic indexes with white rice having a slightly higher glycemic index. Foods that have a high glycemic index cause blood sugar to spike which is problematic for diabetics. So brown rice it is, right? Not so fast! At first glance, it seems obvious that brown rice is the superior choice, but brown rice, along with most grains, and some nuts contain the “anti-nutrient” phytic acid. Phytic acid bonds with micronutrients in the digestive tract such as iron and calcium along with enzymes that digest proteins and starches, impeding absorption. Because of this, white and brown rice may be closer in nutrient content then once thought. Those concerned with phytic acid may soak brown rice before cooking and rinse it in fresh water to remove up to half of the acid. OK, so food with phytic acid should be avoided? Not
quite. To make matters more complicated, phytic acid has also been shown to have powerful antioxidant properties. For instance, it may lower the glycemic index in foods, have an anti-inflammatory effect, and prevent certain cancers. Arsenic, also contained in brown rice, is a reason to avoid excess consumption. Arsenic, which is an element found in water, soil, air, and some pesticides is readily absorbed by the grain. According to the FDA, long-term exposure to high levels of arsenic is associated with higher rates of skin, bladder and lung cancers, as well as heart disease. Because it accumulates in the outer layers of the grain, brown rice has been shown to have substantially higher levels of arsenic than white rice and other plant foods in general. Cooking rice in excess water, 6 to 10 parts waters to one-part rice, removes up to 40-60% of the arsenic found in the grain. Unfortunately, this will cause the rice to become soggy and lengthen the cooking time. The good news is that a recent study conducted by the International Journal of Cancer showed that long-term consumption of rice, whether white or brown, was not found to be associated with risk of developing cancer in the US. Confused? Don’t worry, you’re not alone. There are experts on both sides of the fence. However, most dietitians seem to agree that white or brown rice can be part of a healthy diet as long as it is consumed in moderate portions, (1/2 c servings) and not as the main staple of your diet. Variety is key; consume whole nourishing foods filled with lean proteins, plenty of vegetables, fruits and healthy fats. If you chose to forego rice and grains altogether you can substitute rice for starchy plant foods, such as squash or sweet potatoes. Patients that have diabetes may choose brown rice, as it has as a lower glycemic index. As with anything diet related, do your own research and consult a registered dietitian.
THE PRE-PARTICIPATION PHYSICAL EXAM As summer winds down and everyone is getting ready to return to school, many parents and kids have to prepare for sports participation during the next school year. An important part of that process is the sports pre-participation physical exam (PPE). This is an annual requirement of most high schools across the country and the LHSAA is no different. The purpose of the PPE is not to disqualify or exclude an athlete from participation but rather to help maintain the health and safety of the athlete during training and competition. Primary goals of the PPE include:
▷▷ Identify medical and orthopedic problems that may put the athlete at risk for injury or illness
▷▷ Identify correctable problems that may affect the ability to perform
▷▷ Maintain health and safety ▷▷ Assess fitness level for specific sports ▷▷ Educate parents, athletes, and coaches about sports fitness, exercise, and injuries
▷▷ Meet legal and insurance requirements Several components make up the exam, but remember it is not meant to take the place of routine exam and wellness visits with a primary care provider or established doctor. It generally will include the following:
▷▷ Past Medical History – VERY IMPORTANT! This is reported
by the athlete/ parents. It involves conditions reported such as diabetes, asthma, heart disease etc. and of course any medications
▷▷ Sports Injury history – Here it is important to know about
previous injuries /surgeries and any time when the athlete was disqualified for example with concussions
▷▷ Family History – Most important here is a family history of heart disease or unexplained death under the age of 50
▷▷ Vitals and measurements- These will include pulse, blood pressure, height , weight, vision check and hearing
Physical Exam by Health care provider(s) will cover ENT exam, Chest and Heart exam, Abdominal and Genitourinary exam, Neurologic exam and Orthopedic exam. Areas highlighted in the athlete history will of course get closer attention.
Upon the completion of the exam the medical professional reviewing will determine if there is a need for further testing and then answer the following questions:
1. Can the athlete participate in his/her sport? 2. If so, are there any restrictions and for how long? 3. If not, what conditions must be met before reconsideration of participation?
4. Is referral to a specialist warranted? This exam can be performed by your preferred qualified physician of course, but often it is completed in mass situations to accommodate several athletes at one time with providers manning “stations” in their area of expertise. Usually this is a community service which is very convenient to coaches, athletes, and parents and allows the majority of athletes to meet requirements. These are usually done before the start of school and in fact many communities/schools arrange for these in the spring before the next school year while the athletes are more available. And although the focus of this article was on the junior high, high school, and college athletes, a pre-participation physical or physician consultation is not a bad idea for anyone who is considering a new fitness program or sport! As always, PREVENTION is better than treatment any day!
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Dren Asselmeier Have you heard marathon training can make you gain weight? I’ll totally admit that this is true for me, and everyone from everyday runners to elite athletes have said the same thing. There are some reasons why this is a common issue, but I suspect that bad eating habits is the main reason for lots of people. I say that because we runners are known for things like finish line cheeseburgers, beer runs, and ending long runs somewhere that we can get deep fried french toast and bottomless mimosas. Yeeeaaahhh, about that. I don’t get too worried about classifying food as all “good” or “bad,” but food quality should be something you assess to help you make informed choices that support your training.
HERE’S WHY YOU CAN’T OUTRUN BAD EATING HABITS BAD EATING LEADS TO INJURY Not eating enough or not eating a balanced diet can lead to injury. Too many carbonated drinks can affect bone density, for example. So even if you’re running off all the calories of soda that you’re drinking, that doesn’t mean your bones are healthy. Not getting enough protein can mean your muscles struggle. And not getting good fats can affect your brain. There’s no miracle strategy here—just stick to a sensible diet that gives your body what it needs, and keep treats in check. 12
YOUR BODY NEEDS GOOD FOOD TO FUEL YOUR RUNS Runners need carbohydrates for the energy to run faster and farther. There’s a difference between the carbs in donuts and the carbs in wheat bread, however. Processed (refined with the germ and the bran removed) grains lack the most nutritious parts of the grain. You can have a quick hit of refined sugar for fuel during your runs, but if you’re not getting your whole grains before and after the workout, you’re still going to experience the blood sugar highs and lows that lead to weight gain and fatigue, and you’ll miss out on key vitamins. POOR EATING HABITS HINDER STRENGTH AND RECOVERY When you’ve been pushing hard and you wake up sore the next day, that’s a sign that your muscles did some serious work and need to repair themselves. Good! Repairing and rebuilding makes you stronger. But to do this, your body needs quality protein that’s readily available for your muscles. Getting enough protein on a daily basis will help keep you full and focused, give your muscles a ready supply of building blocks, and will promote lean muscle mass. Additionally, getting a good mix of protein and carbs right after a workout can make a big difference in how sore you are later, and how quickly you can hit the road again.
JUNK FOOD WILL CATCH UP TO YOU, NO MATTER HOW MANY MILES YOU DO The reason that things like trans fats, added sugar, and alcohol are “bad” for you is not just because they are high in calories. Your body burns calories all the time, but running will not erase trans fat-rich binges, a lifetime of sugar highs and lows, nor regular heavy drinking. Yes, running can help make your cardiovascular system stronger and can help you burn calories, but your organs will still struggle and deteriorate without proper care. REFUEL SMARTER If you are running a ton of miles and have to refuel bigtime, think about this: people who are efficient long-distance runners are not burning as many calories as you might think. So if a good guess is that an average person burns 100 calories per mile, that doesn’t mean you should multiply your miles by 100, add to 2,000, and call it good. Talk to your physician or a dietician about how much you’re actually burning, and then look to healthy ways to fuel before, during, and when you’re in recovery. Protein shakes, healthful fatty foods like nuts and avocados, and nutrient-rich foods like chia seeds can be a great way to bulk up your nutrition plan with the calories you need while adding all the good stuff your mom hopes you’re eating.
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GETTING TO THE CORE ISSUE
Colby Albarado The buzz surrounding core strength has been raging for quite a while. Ab crunchers, twister boards and even electro-stimulation devices have been thrown into the mix to get your attention. Truth be told, the infomercials that are promoting these products have a high level of entertainment value in my house. The exaggerated claims of convenience coupled with audio jingles and motion graphics from the 1980’s, really set the stage to deliver a one of a kind message that only a lifelong 3-Stooges fan could appreciate (FYI: I also still read Mad Magazine). The marketing wolves prey upon a misinformed population by conducting endless rants about the benefits of carved abs. It’s easy to see how the water got cloudy. How about some honest, straight talk about the core system of the human body, huh? I’m not trying to excoriate those who endeavor to gain sixpack abs, have fun chasing that unicorn if that’s your thing. I’m just pointing out that, the core is a complex gathering of muscles, that includes more than just abs. Note: any gently used electro-stim devices that are deemed useless after reading this article can be sent to me directly. I’ve got a side project that doesn’t in any way involve baby goats.
IT’S A MATTER OF CORE IMPORTANCE!
Most importantly, it’s about protecting your spine. And from my rudimentary understanding of the human body, I consider the spine to be very important. Flexion, extension and rotation are all functions of the spine that need to be controlled in order to maintain proper motion and avoid injury. Symptoms of a weak core include, but are not limited to: lower back pain, poor posture, bad balance and general weakness. Which are all things that can lead to biomechanical problems in body, even in athletes. Take running for example, I’ve read countless articles about runners who wouldn’t incorporate strength training into their regimen. Just like any episode of Inspector Gadget, the story always ends the same, with a catastrophic injury and a lesson learned. Strengthening the core involves performing exercises that provide resistance against flexion, extension and rotation. 14
Deadlifts are one example (and admittedly my favorite) of an exercise that strengthens the proper flexion of the back. The weight will cause your back to round out, so keeping a straight flat back during the exercise builds strength. Check out my new book to be released on Amazon next week Deadlifts for the Living, it’s sure to be a killer. Same thing applies to the spinal motions of extension and rotation. Plank holds are a great example of an anti-extension exercise. Wondering what the current world record is for the plank hold? I was. That’s why I googled it, 8 hours and 1 minute, ahh the joy of finding things out. Finally, plankpull-throughs are a variation of the plank that can challenge the rotational motions of the spine, while also working the obliques and shoulder stabilization.
JUST A SIMPLE CORE
For the scope of this masterpiece, the list below is a basic breakdown of the principle core muscles, though the complete system involves much more. INNER CORE
▶▶ Diaphragm – a large muscle at the lower part of ribcage. Plays a role in core stabilization. ▶▶ Pelvic Floor – Important for stabilizing the pelvis and thorax movements. Particularly important for Women who are runners. ▶▶ Multifidus – A deep series of muscles along the back of the spine and works with other core muscles to stabilize the lower back and pelvis. ▶▶ Deep Cervical Flexors – Deep neck muscles that play a role in stabilizing the cervical spine. ▶▶ Transverse Abdominis – The deepest layer of the abdominals and provides stability to the thoracic and pelvic area. OUTER CORE
▶▶ Rectus Abdominis – Located in the front of the abdomen, often referred to as the “six-pack”. Important for posture and lumber spine flexion. ▶▶ External Abdominal Oblique – Located in the front on
ROUTINE THAT CUTS TO THE CORE
Here is my all-time favorite core routine that I’ve only actually performed once before. Took 26 minutes. 3 Rounds for Time: 15 Reps of Deadlifts (light to medium weight) 30 Second Hanging L-Sit hold 15 Reps of V-Ups 15 Reps of Toes 2 Bar 30 Sec Plank Hold 15 Reps of GHD Sit-Ups 15 Reps of GHD Back Extensions
But if you just want a fundamental core routine to get started with, try this one for a couple of days a week for a month. 3 Rounds: 12 Reps of Flat Bench Leg Raises 12 Reps of Russian Twists 12 Reps of Butterfly Sit-ups 12 Reps of Plank Holds So, there you have it. A surface level explanation of the core of the human body. Hopefully, it’s provided justification for adding a solid core routine to your fitness regimen. Lastly, it’s always important to go at your own pace and not overdo it; and never train while injured. While core strength is important, not as much as your overall health.
LE GARD E NG U
both sides. Works to pull the chest down and compress the abdominal cavity. ▶▶ Internal Abdominal Oblique – Layered directly underneath the external obliques, and has two jobs. First it opposes the action of the diaphragm when breathing, and secondly, rotates and side bends the trunk when contracted. ▶▶ Latissimus Dorsi – Wide muscles on either side of the back. With regards to the core, it’s involved in the extension and lateral flexion of the lumbar spine. ▶▶ Spinal Erectors - A collection of muscles and tendons that vertically extend throughout the spinal column. Responsible for keeping the back straight and side-toside rotation. ▶▶ Glute Complex – The muscle system surrounding the hips. Made up of the Gluteus Maximus, Medius & Minimus. Important for proper hip rotation, power and support. ▶▶ Quadratus Lumborum – Deep muscle in the lower back. Connects the pelvis and the spine. Responsible for lateral flexion of the spine and the extension of the lumbar spine. ▶▶ Hip Flexors – Located deep in the front of the hips. They connect the abdomen, pelvis and leg. Mostly important for leg and hip rotation motions.
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TIME SAVERS Dr. Damien Chaisson, DC,
I have no doubts that at some point most people have said, “I just don’t have enough time to get everything done!” Between work, house work, kids, family, friends, school, work obligations, social life, and all other things happening in a day, finding time for yourself, especially to workout, can be difficult. Of late, Lafayette has no shortage of fitness options, some more time saving than others. If a CrossFit, HIIT, metabolic conditioning workouts are your style, it is easy to put together a quick AMRAP (As Many Reps As Possible) workout. You can set an AMRAP for 8 minutes and hit, in some case, 200 reps in that time. Short on time but need something a little longer and more intense, try an EMOM (Every Minute On the Minute) workout. This tends to involve 2-3 lifts or a lift and cardio activity (like running, rowing, biking). For example, you choose deadlifts and running. Start by picking a weight and the number of 16
deadlifts you’d like to do, once completed you immediately go into your run and continue until the clock gets to the next minute (1, 2, 3, 4, 5, etc). When the clock gets to the minute return to your deadlifts. Repeat this until you have completed the time you allotted, let’s say 10 minutes. These two types of workouts are typically done in a “box” (CrossFit gym), but can be done any place even without equipment (using bodyweight movements), all you need is something to the keep your time. Not a member of a “box” or the gym you go to cannot accommodate that style of workout? A simpler option is a drop set. A drop set is as simple as it sounds, pick a lift, say a squat, set up your weight and squat as many times as you can (to exhaustion) and then re-rack the weight and lower it by a few pounds and immediately get back to squatting to exhaustion. Repeat this for 5-6 sets and pick 2 or 3 lifts to
perform and you are done in 15 minutes. Drop sets are really good for hypertrophy of muscles, meaning making muscles bigger. It offers lots of reps for muscle growth, it offers differing weights to help with strength, and the endurance of many reps encourages high metabolic rates resulting in high calorie burning. Not to be overlooked is the tried and true cardio workouts (running, biking, swimming). While some equipment is necessary, these activities can be done almost anywhere. If you have access to a bike trainer and/or treadmill you can never use the weather as your excuse. Twenty minutes of cardio will typically burn between 300-600 calories. Running and biking require you to engage several muscles all at once and have been proven time and again to have major benefits for heart health and your overall health. Swimming may be a little trickier and take up more time, but it is much easier on the body while giving very similar results. Before jumping into any of these activities on your own, talk to your doctor or trainer/coach to find out what levels are right for you and make sure that you are not setting yourself up for injury. Remember, just because you show up doesnâ€™t mean that you will get results. You will get out of your workout what you put into to it, no matter how much time is spent.
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ST. JUDE WALK/RUN To End Childhood Cancer
This September, St. Jude is encouraging Acadiana families to come out to their Walk/Run to End Childhood Cancer in Lafayette. The event will end with a post-race celebration and a variety of kids activities, including a petting zoo. Participants have the option to pay for a chipped bib to have their race timed or to simply walk the race. Chipped timers cost 20 dollars, and the walk is free, but participants will have a chance to raise funds for their walk once they sign up through a link they can share with family and friends through social media. St. Jude is committed to beating childhood cancer, so all funds from the race go towards the research done by St. Jude and the cost incurred by each patient. While no one wishes to be impacted by childhood cancer, preparing for the what if’s in life is never a bad idea. “There are lots of people in the Acadiana area who have been affected by childhood cancer,” said Katie Casanova, Sr. Regional Event Specialist with St. Jude. “I personally support St. Jude because I never want to have to worry about sending my child there, but if I ever did have to, I would want to make sure it was funded.” Educational information will be offered during the opening ceremonies, and the spirit of the children affected by cancer will be captured under the spirit tent at the event, which will feature photos celebrating childhood cancer survivors. Donations are encouraged, but the event will mostly serve as a celebration of the funds that have been raised for the event. Funds from the race will help St. Jude to fulfill their mission of making every kid feel at home by providing a welcoming environment in the hospital. “When you walk in the hospital, there are murals that are very inclusive to all the patients, so we have some patients with an eye patch or a missing leg represented in the scene,” 18
said Casanova. “If they’re inpatient, kids can even change the lighting in their room, so when you look at the hospital from the interstate the rooms are different colors based on what each child wants.” St. Jude works hard to make sure kids not only feel at home in the hospital, but can transition back into everyday life after returning home. One way they do this is through the teachers they have on staff that work with each patient and their teachers back home to make sure they don’t fall behind in school. In addition to making sure patients feel at home, St. Jude works to make sure everyone feels at home in their hospital, including family members. “It’s so important that we take care of the entire family, because a lot of times the siblings get forgotten,” said Casanova. “Not only do we have counseling for them, but sometimes we have a Sibling Day where we have a parade for them and the siblings are honored.” The race in September is one of the events that St. Jude counts on to ensure families don’t have to take on a mountain of debt to get their child treated. “Marlo Thomas says, ‘We want to support the healthy kids in our lives and remember the kids that aren’t,’ so it’s critically important that we keep this hospital open for the families who desperately need it,” said Casanova. “I get amazing peace from knowing that families who walk through the doors of St. Jude so worried about how they’re going to pay their bills can leave with everything taken care of.” The race will be held at Parc International in Downtown Lafayette on Sat., Sept. 16, from 8 a.m. to 12 p.m. Day of registration and packet pickup will start at 7 a.m. that morning, and the run will begin at 9 a.m., with the walk starting shortly after that. For more information about the event, contact Brooke Hebert at 337-652-4186 or email her at firstname.lastname@example.org.
Headache is the most common form of pain. It’s a major reason that people miss work and school. Many headaches can be treated with over the counter pain relievers and do not require a visit to the doctor. But when the pain becomes chronic (lasting for days or weeks) and recurs despite repeated doses of over the counter pain medication, then seeking the advice of a health care professional that has experience in treating head and neck pain is warranted.
How do you know if your pain may be from a “bad bite”?
There are newer technologies that allow trained dentists to evaluate your bite by objectively measuring the muscle tension using the same computerized technology as the EKG. The bite can also be analyzed with unique pressure sensors that reveal the amount of force that is applied during chewing which will help the dentist to figure out the best way to even out the forces. These advances in dentistry help to take the guess work out of diagnosing head and neck pain resulting from a bad bite. Even if you’ve had orthodontic treatment to align your teeth, your What kind of headaches do you have? There are over 100 different specific types of headaches. muscles may not be comfortable in that position. The most common ones are tension headaches, migraine headaches and mixed headache syndrome What can be done if a “bad bite” is causing (a combination of both). Of these common types, the your head and neck pain? tension headache, caused by muscle contractions in the If you’ve ruled out other sources for your pain and want to see head and neck region, tops the list. They are often caused if your bite may be the issue, schedule a consultation and exam by stress, trauma, overuse, dehydration, sleep apnea, a with a dentist that has training and experience in this field. If he bad bite and or chronic poor posture. The pain will range or she determines this to be the cause, there are many options from mild to moderate or even severe in some cases, that range from medication, Botox, oral appliances (splint) and which can trigger the migraine type causing throbbing possibly orthodontics or crowns to correct your bite and put it in pain on both sides of the head. harmony with relaxed muscles. You won’t know until you ask. If you or someone you know has frequent, unresolved headaches, have them call our office or visit our website at What can be done to treat headaches? www.drcraiglandry.com. We may be able to help you. For tension headaches, anything that relaxes the muscles will help. This could be simple things like heat and stretch, over the counter analgesics, relaxation techniques, massage, and acupuncture, to more advanced things like dry needling, electrotherapy, prescription muscle relaxers and Botox injections. Classic migraine headaches typically involve prescription medication specifically designed for migraine headaches.
What if you’ve tried many or all of these with no relief? Head and neck pain can be very difficult to diagnose. It’s important to rule out serious things like a vascular issue, blood pressure problem or tumor, especially in severe chronic head and neck pain. If those conditions have been ruled out, it’s quite possible that the position of your lower jaw and or teeth could be causing some or most of the pain. Many of the large muscles of the head and neck are used to support your lower jaw and guide its daily function of talking, swallowing, chewing and breathing. The way your teeth come together (occlusion) provides the brain with feedback to use those muscles in a specific way for each person. If your teeth are not aligned in harmony with the muscles, tension becomes chronic and pain may follow. 19
Orangetheory Fitness and the Rowing Phenomenon Patricia Massey AFAA-CPT Orangetheory Fitness Coach Orangetheory Fitness is a one hour, full body workout using a variety of fitness equipment components. WaterRowers are included as part of the ultimate Workout in order to help create total-body power. As you age, your body’s ability to generate power drops even more quickly than you lose strength. Rowing is a stand-alone exercises unbeatable. It works nine major muscle groups, develops cardiovascular strength, increases flexibility, burns up to 1,000 calories an hour, and does so with minimal impact on the joints. On top of that, using the WaterRower ( a water resistance rowing machine) lends a feeling of authenticity and fun to the equation. Besides developing power, rowing allows members to move and challenge their bodies in a unique way. Many of the movements we need to be better at in everyday life - leg press, hip hinge, and scapular retraction- are combined into one integrated movement. This helps with posture, flexibility, and overall conditioning.
Gimme an …. O- ORANGE! This is the heart rate zone (84%-91%) that Orangetheory coaches are continuously monitoring and motivating their members to reach 12 or more minutes. Through high intensity interval training, the WaterRower becomes a huge component in this “uncomfortable” push zone. R- RUN/ROW! There is always an element of surprise with Orangetheory, and one of those is a Run/Row day. On this day, the treadmill and rower are alternated for an intense and sweaty interval workout. You never know if you’ll be rowing 100 or 1,000 meters. Surprise! A- ANAEROBIC EXERCISE! When the body works to adapt from the anaerobic (high intensity) period to the low-intensity recovery period in interval truing, this workload results in high caloric expenditure, which leads to fat loss. Rowing is one of the top low-impact exercises with the highest caloric burn All exercise helps burn fat by burning calories, MORE intense exercise burns MORE fat! N- NINE MAJOR MUSCLE GROUPS. Rowing works 9 major muscle
groups: quads, hamstrings, flutes, lats, core, shoulders, triceps, back and biceps. WOW! The harder you push and pull, the higher the intensity. However, because the workload is spread over all the major muscle groups, the perceived rate of exertion for the participant is less. Simply put, you burn the same amount of calories rowing as you would running at the same intensity, but you don’t feel as if you are working as hard to do so.
G- GOALS! Orangetheory is all about making goals and working hard in order to reach those goals. We help you become comfortable with being uncomfortable. We build you up, watch you get stronger, more confident, and help you attain goals that you never thought possible. Once proper rowing technique is understood and implemented, members begin to see their wattage (power output) begin to soar! E- E.P.O.C.!
Excess Post Exercise Consumption. By reaching that Orange Zone of 84% and above for 12 or more minutes, your body is working harder for the effort you just put in, therefore increasing the fat calories burned up to 9X the amount you typically burn in a normal day. By reaching this state of E.P.O.C., individuals are able to keep burning calories even after a workout. This provides noticeable, lasting results.
Ready? Set - ROW!
MICRONUTRIENTS Lizzie Ellis
NASM-CPT, CF-L1, Pn1 When I was in my teens and early 20’s I was constantly going on and off diets. Nothing seemed to stick. No surprise there. Everyday there were things I decided I wouldn’t eat. It would last a day or two and then I’d succumb to whatever was tempting me. A lot of the foods I thought I should eat were typical, processed, “diet” foods. I went through a Slim Fast shake phase, a Lean Cuisine phase, a Special K cereal phase and even a Diet Dr Pepper for lunch phase. At this point I only had a vague and somewhat abstract understanding of calories and macronutrients- carbohydrates, protein and fat. Of less concern to me was the nutritional value of those “foods.” All I cared about was whether they would make me skinny. Fast forward to more recent times and my experience with Whole30. It changed my life. Yeah, real cheesy I know and I know I’ve written about it here before, but it’s important. I learned what “my best” felt like. No more constant bloating and fatigue and freedom to make food choices based on how it makes my body feel and not succumbing to emotions or stress. Was I counting calories or macros? Or eating processed junk? No. All I did was eat real, whole nutritious foods in abundance. I even lost some weight! It wasn’t until I started nourishing my body with food instead of punishing it with junk that my body started to reward me. Sure, you might lose weight with macro counting or Weight Watchers or Ideal Protein, but if you’re saving your macros for a donut binge or filling your points with low-fat, low-calorie non-foods or, even worse, replacing whole meals with liquid “nutrition” then what does that weight loss really mean? For some it means falling into disordered eating patterns. For others, it might mean severe metabolic damage and disruption of hormone production that will stall your weight loss and could even make you gain it all back. A “diet” cookie full of junk is no better for you than a “real” cookie made with flour, butter and sugar. Weight Watchers actually makes and markets “point friendly” treats for when you really want a cookie, but without the guilt. If eating a
cooking makes you feel guilty then I’d say there are bigger issues. Trust me, I’ve had those issues. They need to be addressed. Replacing real foods that are high in valuable micronutrients and replacing them with lower calorie fake foods is not the answer. It’s not the magic bullet. Let’s back up a bit and address what “real” food actually means. My good friend Christina Sciarrillo of CMS Nutrition has defined it like this: Real food is “a food that has nothing bad added and nothing good taken away. It is naturally nutrient rich (not fortified or enriched), unprocessed, and it contains high quantities of nutrients in its natural state. It promotes health and often times contain the most nutrition for your bite. It is as close to what nature intended as possible and contains little to no inflammatory properties.” Here are some examples: vegetables (any and all of them), fruits, grass-fed, pastured or wild caught meat and sustainably caught seafood, nuts and seeds and quality fats and oils. This might seem like a short list, but the possibilities are endless. Google any vitamin or mineral and you’ll find that the majority of them are found in abundance in foods that fall in the real food category. Vegetables in particular pack the biggest punch. These are things we’re constantly being told to eat more of and for good reason. They are loaded with good stuff. Nearly every physiological process in your body is optimized by the micronutrients contained in real, whole foods. I’m not going to get into all the science because, let’s face it, most of you don’t want to read that and it’s readily available on the internet if you really want to dig deeper. I get it. Everyone is on the quest for weight loss. But what are you sacrificing in that quest? For many people losing weight is necessary for improved health, but here’s the catch- the route you take to lose weight has big implications on, you guessed it, your health. One weight loss method that has gained traction lately and made popular by athletes is macro counting or flexible
Let’s back up a bit and address what “real” food actually means.
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dieting. The idea is that you can eat whatever you want as long as it fits within your given calories and macronutrients for the day. Most athletes realize that they need to fill their macros with quality sources of carbohydrates, fat and protein in order to maintain a certain level of performance. Weightlifters, for instance, often have to drop weight while maintaining strength which takes a particular balance of calories and macronutrients. This doesn’t mean these athletes don’t enjoy an occasional donut to celebrate a back squat PR or an indulgent post-meet meal, but for the most part they’re eating real foods because they know those foods optimize performance and health. Here’s where macro counting goes wrong. Search #iifym on Instagram. You’ll find donuts and pizza and ice cream and burgers. Lots and lots and lots of them. How is this a diet? Well, it’s not. Not a good one at least. See, the funny thing is when you tell people they can eat whatever they want as long as it fits their macros, they’re going to use that as an excuse to eat all the junk food and nothing else. Again, replacing nutritious food with junk is not sustainable in the long run and will absolutely negatively impact your health even if you do lose weight. Here’s my advice- prioritize your insides over your outside appearance. I promise your body will thank you for it. Let’s stop treating our bodies as if we have a spare. At least until full body transplantation becomes a thing, which I’m sure it will one day. Until then, take care of the one you have.
Saturday, October 7, 2017 8 AM • CAFE 329
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Fawn V. Hernandez Photo Credit: Tomas Orihuela
This month I put together an extensive list of great trail races to put on your radar. These races are all fairly close in our region and make great weekend adventures.
Ouachita National Forest, AR (AURA)
5Kanine: 5K and 1.5M race with your dog,
Ruffner Mountain Crusher Ridge 42K, 21K
Mandeville, LA (Q50)
Birmingham, AL (BUTS)
Paleface Trail Run 26.2M, 13.1M, 10K, 5K
Rawhide Trail Race, 50M, Marathon and Half, 10K
Wildcat 100M, 100K, 50K, 25K
Spicewood, TX (Tejas Trails)
Mission Tejas Trail Run 50K, 25K, 10K, 5K Grapeland, TX (TROT)
Rebecca Mountain 50M Sylacauga, AL (Pinhoti Trail Series)
Piney Woods Picnic- Music & Trail Fest, 6m, 12m, and 50k Hattiesburg, MS (WHOA Racing Co.)
Lighthouse Hill Ranch50K, 20M, 10K Johnson City, TX (Run in Texas)
Sky Island Trail Race 50K, 25K Davis, TX (Spectrum Trail Race)
Birmingham Stage Race 3 days- 3 mountains- 56M Birmingham, AL (Southeastern Trail Runs)
The Georgia Jewel 100M, 50M, 35M, 17M Dalton, GA
Rough Creek Trail Run 100M, 50M, 13.1M, 10K Glen Rose, TX
J & J Race and Trail Running Reunion 100K, 50M, 50k, 25k Rocksprings, TX (Tejas Trails)
Children of the Cane Ultra, 100M & Relay, 100K, 50K, 20M, 10M Port Allen, LA (WHOA Racing Co.)
Blazing 7s Trail Run 100M, 100K, 50K, 25K, 10K 100M and 100K Cat Springs, TX (TROT)
Tortoise and the Hare 50K, 30K Blue Ridge, GA (TATHR) 24
Arkansas Traveller 100M
Comfort, TX (Spectrum Trail Racing)
Orion Ultra 100M, 50M, Marathon and Half, 10K Freeport, TX (TROT; Note: Beach race)
Endless Mile 12H, 24H, 48H Race Alabaster, AL (Southeastern Trail Races)
Big Bluff Challenge 10K, 5K Lakeview, AR
The Danimal 50K, 25K, 10K Lake Charles, LA (Team ASAP)
Cane Field Classic, 7M Machete Race, 1M, 4M, 2M Port Allen, LA (WHOA Racing Co.)
Way’s Bluff 50K, 25K, 8M Canton, MS (MUTS)
Wade Mountain Marathon and Half Huntsville, AL
Trans-Peco Ultra 170M stage event over 5 days Big Bend, TX
Palo Duro Trail Run 50M, 50K, 20K Palo Duro Canyon, TX
Spooky Trail 10M, Sam Houston Jones State Park Moss Bluff, LA (Lake Area Runners)
Cactus Rose 100M, 75M,50M, 25M, 4 X 25 M relay Bandera, TX (Tejas Trails)
Sleepy Hollow Hourly Ultra 24H, 12H, 6H, 3H Canton, GA (TATHR)
Avery Island, LA (St. Judes Children Hospital Fundraiser)
Kisatchie National Forest, LA
Chupacabra 10M/ 5M Trail Race
Bandera Endurance Run 100K, 50K, 25K
Franklinton, LA (Q50)
Bandera, TX (Tejas Trails)
Bear Bait Ultras 50M, 50K, 25K
Sylacauga, AL (Pinhoti Trail Series)
Wonderland Trail Race Marathon and Half, 10K
Jungle Gardens 7K, 5K and 1M
Spicewood, TX (Spectrum Trail Racing)
Backyard Brawl Trail Race, 6m, 12m, Comite River Park Baton Rouge, LA (WHOA Racing Co.)
Sweet Spot 50K Russellville, AR (AURA)
Cottonmouth 100M, 100K Milton, FL (Gulf Coast Ultras)
Wild Azalea Trail Race 50M Run, 27M Mountain Bike, 27M Run
Millington, TN (AURA Trail Series)
David’s Trail Endurance Run 50K, 25K, 11K, 7k Mountain Home, AR
Black Toe Run 24H, 12H and relay Watertown, TN
Running the Rose 108K, 54K, 22M, 11M, 7k Tyler, TX (TROT)
El Paso, TX (TROT)
Wild Hare Trail Race, 50 M, 50K, 25K, 10K
Kisatchie National Forest, LA (PAIX Running)
Franklin Mountain Trail Run, 50K, 27K, ½ Marathon, 10K, 5K
Warda, TX (Tejas Trails)
Dizzy Fifties 50K Huntsville, AL
BUTS Bearly Ultra 27M, 13.5M, 5K Birmingham, AL (BUTS)
Sunset 6H/ 12H/ 24H Endurance Run Benton, AR (AURA Trail Series)
Q50 Trails Relay Event, 2-4 team members, 40M, 20M Franklinton, LA (Q50)
Lake Ouachita Vista (LoVit) Trail Marathon Mt. Ida, AR (AURA)
Blood Rock 50K, 25K Pelham, AL (Southeastern Trail Races)
Blood Rock 100M, 50M Pelham, AL (Southeastern Trail Races)
Cajun Country Run, 13.1 m-road, 10k-trail, 5k-trail Lafayette, LA (TRAIL)
Deer Dodge 50M, 50K Milton, FL (Gulf Coast Ultras)
Brazos Bend 100M, 50M, Marathon and Half, 100M Relay Needville, TX (TROT)
The Circus Trail Race, 12H Relay/ Solo, 30K, 10K Cedar Creek, TX (Spectrum Trail Racing)
Houston Running Festival 100M, 100K, 50M, Marathon and Half Houston, TX
Red Dirt Ultra 100M, 100K, 50K Rocky Raccoon 100M Huntsville, TX (Tejas Trails)
White Rock Classic 50K Cass, AR (AURA)
Rocky 50M, 50K Huntsville, TX (Tejas Trails)
Iron Horse Endurance 100M, 100K, 50M Florahome, FL
Q50 Races Trail Extravaganza, 52M, 29M, 26M, 13M, 10M, 5M Bogue Chitto State Park, Franklinton, LA
Everglades Ultra 50M, 50K, 25K Copeland, FL
LoVit 100M, 100K Hot Springs, AR (AURA Trail Series)
Saddle Blazer Trail Race 100K, Marathon and Half, 10K Kileen, TX (Spectrum Trail Racing)
K=Kilometers, M=Miles, H=Hours
Text in parenthesis denotes the racing company that is putting on the race. Some of the races are organized by local runners and are not a part of a larger trail running organization. Not included in this listing is the 100 mile race I’m currently training for: the Chattanooga 100M/ 50M/ 100M Relay. Follow along on my training journey at risingfawnblog.wordpress.com I can be contacted via my blog for any questions related to this article or my training.
South Louisiana is known for many things including heat and humidity - especially in the summertime! As we enter our hottest months, we also approach the new school year and preseason workouts for many sports. Some athletes have been training all summer long but nothing compares to the preseason workouts for football, soccer and volleyball.
“Perhaps the greatest stress ever imposed on the human cardiovascular system (except for extreme hemorrhage) is the combination of exercise and hyperthermia. Together these stresses can present life-threatening challenges, especially in highly motivated athletes who drive themselves to extremes in hot environments.” (Rowell, 1986). Factors effecting temperature regulation include air temperature, humidity, wind, clothing, activity intensity, fluid intake, and adaptability of the body.
Some are more susceptible to heat illness than others:
▷▷ prior history of cramping and/or heat illness (Crampers) ▷▷ certain medical conditions (Sickle Cell) ▷▷ poorly conditioned and/or acclimatized ▷▷ overweight with a high BMI ▷▷ constantly compete at a high intensity or capacity ▷▷ very low BMI/low body fat (lean and fit ▷▷ lower heat tolerance ▷▷ illness (infection, fever, diarrhea, vomiting, etc.), ▷▷ certain medications (diuretics) ▷▷ certain supplements and/or ergogenic aids (creatine, steroids, etc.)
▷▷ poor dietary/nutrition habits (caffeine, high-fat foods) ▷▷ high core temperatures ▷▷ greater than 3% body weight loss ▷▷ restricted and/or low salt diets ▷▷ heavy sweaters or Salty Sweaters 26
If you know you fall into one of these categories, extra precautions for hydration and care should be taken before, during, and after activity. Include weigh ins before and after heavy sweating practices to ensure water weight is replenished before the next practice/activity. Watch for signs of heat illness such as cramping, headache, dizziness, confusion, decreased sweating, pale skin, or in worst cases no sweating and hot dry skin. With any initial signs or symptoms of heat illness, one should find a cool shaded place to cool down and drink cold water. Heat stroke can be fatal so prevention and early recognition and treatment are key. Young children do not have the same cooling mechanisms in place as adults (sweating) so they may become dehydrated and overheated faster than adults. Any sign of confusion, fatigue, decreased or no sweating, or other concerning signs, call 911! For more information and resources, visit: http://www.nata.org/practice-patient-care/health-issues/heat-illness
“Heat illness can occur at any time even in the absence of high environmental temperatures. Prevent what you can, hydrate with water and appropriate electrolyte drinks (Gatorade or Powerade or coconut water), and be aware of early signs of trouble.”
Stephanie N. Aldret, DO
Stephanie Aldret, DO is a fellowship-trained and board-certified specialist in non-surgical orthopedic sports medicine at Louisiana Orthopaedic Specialists. She is highly skilled in non- operative treatment options for many musculoskeletal conditions and injuries including Bone Health, Concussion Management, and Regenerative Injections. Call 337-235-8007 for an appointment.
9 WAYS 2 EAT HEALTHY
On The Go! 4
LAURIE DRIGGS FONTENOT & THE STAFF OF NINETY-TWO WEST
Ninety-Two West is a Public Relations and Social Media boutique agency with a passion for building cult followings for our clients in the outdoor and lifestyle industries.
Whether you’re single or toting a bus-load of little ones, August calls everyone back into routine. With fewer weekend getaways, vacations, or camps, most of us resume back to the real world which calls for longer days at work and less time to break away to the gym or experiment with healthy recipes. And isn’t it always the worst when you’re hungry, but you can’t sit down and eat mindfully or choose wisely? Pulling up to the McDonald’s drive-thru is so quick, easy, and seems to not empty your wallet … at the moment. Our Ninety-Two West office consists of juggling moms and busy professionals who don’t have the luxury of clocking in and out every day for an hour. We’re also at the mercy of clients who (just like ourselves) enjoy (or not enjoy?) more hours away from work during summer and holidays, but they pick up steam from August through November and January through May. We’ve had to learn the ways to sneak in activity and, especially, eat healthy on-the-go. Here are some of our favorite locations and ways to efficiently eat healthy without skipping the flavor and fun.
If you haven’t heard of them yet (or only skimmed this magazine), you should check out Good Eats Kitchen at 1116 Coolidge Street and pick up a fresh meal prepared by chefs with impressive resumes – Boyer Derise and Jacob Hamilton. There’s no excuse when they’ve stocked their brick and mortar pantry and offer meal plans through their website. www.mygoodeatskitchen.com
Rachael’s Fit Meals operate out of Rachael’s Café located at 104 Republic Avenue in Lafayette, and you can pick up a-la-carte orders from Monday through Friday, 8am - 2pm and 5pm - 8pm. Give them a call, and they can even set you up with a personalized meal plan. www.rachaelsfitmeals.com
The best calories and safest to consume while driving are found with a smoothie. As much as we’d love to pick one favorite location, we just can’t, but trust us when we say they’re everywhere and there’s no bad option. Just type Smoothie in your Map App and voila.
Another great option if you want really plan ahead and stock your fridge with a custom meal plan is Sensible Portion Meals. Ranging from $80 – 120/ week plus shipping, you can visit www.sensibleportionsmeals.com to set up your meals, billing, and choose which of the 10 locations in Lafayette you prefer to pick up.
Before the days of Whole Foods and Fresh Market (not knocking either of them), The Drug Emporium off of Bertrand Drive had and still has an unlimited amount of options for the health conscious customer. This includes food allergy specific brands, natural alternatives to medicine, and portable snacks. The sky’s the limit there.
If fast food is a must, there are some surprising options. The following is a great reference for vegans: https://www.peta.org/living/food/chain-restaurants. Now, with our carnivorous taste, we opt for Chipotle and Taco Bell’s healthier options (excluding the “fried shell” taco salad).
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For plant-based eaters in need of a quick lunch, some of the best menus are at Tribe Collective and Great Harvest Bread.
When looking to break away from the norm, but in a healthy direction, try Vietnamese, Thai or Indian. Some of our favorites are Pho’tastic, Bangkok Thai, & Bismillah. Think fresh spring rolls, pad thai with tofu, or anything with lentils. If you’re with the indulgent and adventurous crowd, but you need at least one or 2 healthy options from the menu, we suggest Bread & Circus Provisions. You’ll appreciate the pad thai noodle bowl, eggplant gnocchi (can be vegetarian upon request), or the hummus and veggie dish which is packed full of roasted eggplant, black-eyed peas, and happiness. Saint Street Inn also has some amazing veggie-packed options like their roasted beet and smoked yogurt sandwich … or the simple, but amazing, lemon thyme roasted chicken served with seasonal vegetables.
It’s all about helping people get fit and stay fit. Louisiana Family Fitness Center, located in Opelousas, provides all of your fitness needs in one energized, healthy, and family-centered facility. The fitness center has served residents of Acadiana for more than 20 years. With more than 12,000 square feet, Louisiana Family Fitness Center can accommodate any fitness goal, regardless of age, body type, or experience. Amenities include fully-equipped weight and cardio rooms, two heated pools (indoor and outdoor), tennis, racquetball, tanning beds, a full-service juice and snack bar, child care, certified personal trainers, massages, and much more. A variety of group exercise classes – 47 per week – are also offered for fitness center members. Whether you are new to the fitness experience, or currently live an active lifestyle, Louisiana Family Fitness Center has all you need to keep your workouts fun, challenging, and productive.
Find class and membership information at: LouisianaFamilyFitness.com or on Facebook at facebook.com/LouisianaFamilyFitness.
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get fit and stay fit. Find class and membership information at LouisianaFamilyFitness.com. facebook.com/LouisianaFamilyFitness 336 Heather Dr. | Opelousas, LA | 70570 | 337-942-1326
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Those who focus on strength training are often reminded to add in some cardio, but what about the opposite end of the equation? Would obligate runners benefit from incorporating strength training, specifically something as intense as CrossFit? The simple answer is yes - implementing CrossFit and other forms of strength training will help runners be fitter, avoid injuries and break plateaus. The problem with choosing running as your sole exercise is that it’s only one movement pattern, mostly involving your legs, repeated over and over again. So yes, the legs become strong, but they also undergo a ridiculous amount of wear and tear, for two main reasons. The first is obvious; running results in repeated impacts to the ground, sending shockwaves through the ankles and knees that can (and do) often result in chronic injuries. The second reason the legs undergo so much fatigue is that the rest of the body simply isn’t pulling its weight. Disproportional stress placed on the legs as opposed to the rest of the body is why we see lifelong runners commonly ending up with chronic knee and ankle issues that often require surgery to repair. Upper body and core strength may not seem to directly correlate to running success, but having a balanced musculoskeletal system ensures the body operates efficiently and safely, regardless of the movement. Instead of isolating muscle groups, CrossFit focuses on movements that strengthen the entire body, which will not only help avoid injury, but actually make you a better runner. An average workout of the day (WOD) will include some 30
combination of strength training, power lifting, and gymnastic training. The variation in exercises will benefit both fast-twitch muscles used while sprinting and the slow-twitch muscles that come into play during long distance runs. Working the entire body will also increase fat losses, which will play a big factor in determining your max speed and endurance. To get started, seek out reputable facilities in your area, and don’t be afraid to shop around - most CrossFit boxes offer a free session. Facilities and their instructors tend vary a lot, so it’s important to join one you are comfortable with. After you’ve joined a gym, be sure to enroll (a lot of times it’s required) in the on-ramp or foundations course. This is usually a one or two-week class that teaches proper technique for every movement that will be completed in the WODs. Mastering the movements at this stage is imperative to being successful and avoiding injuries in the live workouts. Even for those experience in strength training, the on-ramp course is a must take. I can’t tell you how many times I’ve heard someone who has been going to the gym their whole life say, “Wow, this is the first time I’ve learned how to correctly do these lifts,” after completing the class. Even if you can’t make it to an actual gym, there are plenty of CrossFit workouts that you can do from home with littleto-no equipment. CrossFit LA trainer Shirley Brown has a ton of free resources online. Simply search ‘CrossFit workouts’ on Google or YouTube!
BIKE MAINTENANCE Dena Eaton
No matter how fit you are, your bike will ride smoother and shift faster if it is cared for with simple maintenance. And while getting a yearly bike tune-up at your local bike shop is important, here are a few things you can do yourself to keep it in tip-top shape.
The most important part of your bike to maintain is the drivetrain. This includes the front and rear derailleurs, chain rings, cassette as well as the chain. These parts should be as clean as possible. Built up grease, grit, and dirt create friction in the drivetrain and little by little this increased friction will slow you down. In addition, no matter how fine the particles, dirt still has grit to it and with continued friction it can cause wear on the metal parts of your drivetrain. To clean the drivetrain, you don’t need any fancy tools, just a good citrus degreaser. Spray the chain thoroughly and using a lint-free rag, rotate the cranks so that each link is cleaned. Clean the chain rings and the rear cassette on the same manner. Use the rag to get between the rings. You can even use a toothbrush to scrub out stubborn muck or grease. Avoid the temptation to use a power washer to force grit off. The pressure of the water can seep into your hubs and frame and cause damage over time. Once they have been cleaned, lubricate them with the right lube for the conditions in which you ride and check it frequently to avoid it drying out. The chain should be replaced every 2-4,000 miles depending on weather conditions. Riding in rain and damp weather wears lubricant quickly and the chain will become stiff. If you forget it for a few days, it may even rust. Both this and chain stretch, which is naturally occurring over time, reduce smooth movement of the chain over the teeth of the chain rings resulting in wear and tear. Replacing a chain is inexpensive, while replacing chain rings and a cassette can run up to a few hundred dollars.
WHEELS AND BRAKE PADS
Check the air pressure in your tires before every ride (refer to the tire for exact specifications). Check for cracks or splits
in the rubber or tread that has worn, in the same way that you would check your car’s tires. Replace the tires and inner tubes as necessary to ensure tires that grip efficiently. If your wheels wobble back and forth when you ride, you will need to take them to an experienced mechanic to be trued. Take a look at the brake pads and look for excess wear. You do not want the metal rubbing against the wheel rim, which can cause serious damage. If they appear overly worn or you feel as though you aren’t able to brake efficiently anymore, take it into your local bike shop and have the pads replaced. And yes, different braking surfaces require different types of pads.
NUTS AND BOLTS
Checking all of the nuts and bolts on your bike often goes forgotten until something unexpectedly loosens. Periodically check the seat bolt, stem bolts, and even the small bolts holding your elbow pads in place. Each should be tightened to a specific torque, which will be noted on the frame or the part. While a mechanic can often “feel” the amount the bolt needs to be tightened, to avoid crimping your frame or bars, buy an inexpensive torque wrench to ensure perfect adjustment. For your seat adjustment, think about placing a piece of electrical tape to mark its height. This way, if it does unexpectedly slip you’ll know the exact height at which to re-tighten it.
Once the drivetrain and all of the working components of your bike have been cleaned and re-lubricated, turn your attention to the frame itself. Use a light degreaser to remove grime and then polish it much in the same manner as you would your car. You can clean your seat, bars and hoods with window cleaner. Replace handlebar tape and check that all of the cables have stops on the ends, which keeps them from fraying. A little maintenance and a shiny bike go a long way towards making your long rides even more enjoyable!
5TIME Megan Eimers
Whether you are a working professional or stay-at-home mom, finding the time to squeeze in a workout can seem downright impossible. How do busy people manage to keep fit while juggling other responsibilities? It’s simple—they do more in less time. With the following workouts, you can maximize every second of your precious time and get more out of your fitness routine:
Can you really get a good workout in four minutes? With Tabata, it might just be possible. This high-intensity interval training (HIIT) consists of 20 seconds of intense bursts of workouts followed by 10 seconds of rest in four-minute rounds. The great thing about Tabata is that it isn’t a specific workout. You could do a series of sprints outside or bodyweight exercises (pushups, burpees, etc.) inside. Just be careful that your fast pace doesn’t lead to sloppy form. Being side-lined by an injury is never fun!
TREADMILL INTERVAL TRAINING
We have all been guilty of spending an hour on the treadmill watching our favorite TV show. While it might be better than watching television on the couch, there is a far more effective way to spend your time than simply walking at the same pace and incline. To take your treadmill workout up a notch, incorporate intervals by alternating your speed and incline. Start with a 10-minute warmup running at an easy pace. Next, bump up the incline to 1 percent and run at a 6-miles per hour pace for a full minute. Then lower your speed to an easy pace for another minute. Increase the speed to 6.5-miles per hour and repeat, bumping the speed up by 0.5 mph after each resting period. Go until you can no longer hold that speed for an entire minute and begin dropping your intervals down to 30 seconds of fast running with a minute of rest. This workout will burn more calories and mix up an otherwise boring workout routine.
PICK UP A KETTLEBELL
Kettlebells may seem intimidating at first, but they are an amazingly time-effective workout. The typical kettlebell moves (such as the snatch) require your body to work several muscle groups at once, giving you a total body workout that torches calories in a short amount of time. According to researchers at the University of Wisconsin-La Crosse, kettlebell training can significantly boost aerobic capacity along with core strength and dynamic balance. Other research has found that a 20-minute kettlebell workout can burn as many calories as a 6-mile run. Even the speedier runners would be hard-pressed to keep a 6-mile run under 30 minutes.
Want to knock out (pun intended) your cardio and strength training in one workout? Put on your boxing gloves and start punching the bag. Boxing workouts are considered both an anaerobic and aerobic workout, incinerating calories while improving your core and upper-body strength. For a 140-pound individual, boxing can burn 200-400 calories per half-hour and can keep metabolism high long after your session is over. In addition to these physical benefits, it’s also an amazing stress reliever.
Not only is jumping rope an excellent way to enhance your coordination and build muscle strength, but it’s also similar to sprinting, giving you an intense workout in just a few minutes. In fact, just two 10-minute sessions of jumping rope can help you burn more than 200 calories. For the busy professional or stay-at-home parent, that seems far easier than wasting an entire hour on the elliptical at lunch. Additionally, jump rope is incredibly convenient. Simply pack it in your bag and you have a workout that you can do anywhere, anytime.
Should we ever criticize ourselves or feel pressure for not being as “devoted” as the next yogi, we have to remember that every yogi is different. As yoga continues to gain in popularity, so do the myths that surround it. Here are five yoga myths debunked so you can feel confident in keeping your practice your own.
MYTH: ONLY SUPER FIT AND FLEXIBLE PEOPLE DO YOGA
The belief that only thin, hyper flexible people are the ones doing yoga is so far from what happens in a yoga class. People of every size, ability level, and physical limitation can find some form of yoga to fit their lives. There are fast-paced vinyasa classes, slow seated yin classes and even chair yoga. Recently, therapeutic yoga is becoming more popular and this requires very little asana (pose) work. Practicing yoga helps bring life into the body and focus on
our own relaxation, none of which requires much movement or flexibility. Though many of us need more mobility in our bodies and going to yoga will help increase our flexibility, we do not need to have flexibility to start yoga.
MYTH: YOGA IS A RELIGION
Though yoga was developed and popularized by the Hindus, yoga itself is not Hindu. It came about in a specific culture so it has certain cultural aspects attached to it, but those are not religion-based. Traditional Sanskrit is used in many yoga classes but if that’s not your thing, there are many teachers who do not use it. Taking away the Sanskrit language does not take away from the personal practice of yoga. There are Hindus who say they feel a stronger connection with yoga because of their religion and culture, but it is not a requirement to practice. Yoga can be a very spiritual practice, but spirituality is not religion.
MYTH: YOGA IS JUST FOR WOMEN
On average, men make up just under twenty percent of all yoga classes. This is a significant amount yet no one still seems to realize that men do practice yoga. Men are realizing that basic stretching is not enough for the body. Men are more likely to first get private yoga classes or try yoga solo at home before ever stepping to a class. This is possibly because they feel like yoga is “a woman’s world”, but outside of the western culture, more men do yoga than women. Yoga benefits everybody, male or female, and sex should not be a barrier to entry. Recently male bodybuilders and professional athletes are opening up about their dedication to yoga and how it has given them an edge against their competition.
MYTH: ALL YOGIS ARE VEGAN HIPPIES
lines as to how that should present in individual lives. Yoga meets you where you are; you decide the rest.
MYTH: TO BE A YOGI, YOU MUST PRACTICE TWICE DAILY
One of the greatest things about yoga is that it can be done anywhere, at any time. This doesn’t mean it needs to be done everywhere, all the time. There are yogis who practice for two to four hours a day. Not all of us have that kind of time. In fact, many of us are lucky if we make it to a monthly yoga class. While consistency in a yoga practice will help us grow with it, if a once weekly practice for thirty minutes is all we can manage, then that is our consistency. Starting small with yoga is best anyway. Practicing for a mere ten minutes a day can be beneficial to body and mind.
Not all vegans practice yoga. Neither do all hippies. There may be some vegans and some hippies that absolutely love yoga and are very vocal about it (the squeaky wheel gets the grease), but there are millions of us out there who are neither, who shower regularly and eat cheeseburgers. Deciding to practice yoga does not mean changing your entire life. Most yogis are just regular people who connect with yoga in their own way. While practicing yoga some may find they want to treat their bodies a little better and maybe eat healthier or be more active, but there are no strict guide-
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Cook Book Chili Braised Pork Stuffed Sweet Potato w/Kale Salad
I am always looking for ways to make dinner easier without sacrificing the taste. I have two small children and understand the difficulty of enjoying a hot meal with my wife. This recipe is a great option to make ahead or throw in the crock pot and have a meal waiting on you when you get home. I like to follow this recipe but I put the pork mixture in the crock in the morning as well as have the salad dressing made ahead of time. When I get home from work I simply pop the sweet potatoes in the oven and focus on getting the kids settled. Then, once the potatoes are cooked, load them up with the Chile Braised Pork goodness from the crock pot and dinner is served!
8oz Pork Sirloin 1/2 tsp Olive Oil 1/2 small white onion, diced 1 roma tomato, seeded and diced Juice & Zest of 1 Lemon 1 tsp Dijon Mustard 1 tsp Honey 1/2 red bell pepper, seeded & julienne 1 clove garlic, minced 1 tsp fresh parsley, minced 1 tbs fresh Cilantro, minced 1 tbs Chili Spice Blend 1 cup Water or stock
Chili Spice Blend:
8oz Kale, washed, stems removed, and rough chopped 4oz Pistachios 2 tbs Lemon Vinaigrette
Lemon Vinaigrette: 8oz Olive Oil 4oz Lemon Juice, fresh 2oz Apple Cider Vinegar 1oz Honey 1ea Garlic Clove 1oz Thyme, fresh, stems removed 1/4 tsp Chile Flake 1/2 oz Shallots
1 tsp Chili Powder 1/2 tsp cumin 1/2 tsp Black Pepper, course ground 1/4 tsp Sea Salt 1/2 tsp Smoked Paprika
Pork: Preheat oven to 250 degrees. Preheat medium pot over medium heat, add olive oil. Rub Pork with chili spice blend. Brown pork on all sides and remove from pot. Add onion and sautĂŠ 3-4 minutes until begging to brown. Next add bell pepper and garlic and cook another 2-3 minutes (do not burn garlic). Add tomato, lemon juice & zest, dijon, honey and water then bring to a boil. Then add parsley and cilantro to pot as well as adding pork back into the liquid. make sure pork is covered but mixture. Place lid on pot and place in oven for 3hrs or until the pork is fork tender. Remove from heat and allow cool. Once cool enough to handle, shred pork either with forks or by hand and mix well with braising liquid. Reserve for plating. 38
Sweet Potato: Clean and wash four small sweet Potatoes and bake in oven on 350 degrees for 1hr or until soft. Reserve for plating. Lemon Vin: Combine Olive Oil, Lemon juice, vinegar, honey, garlic, thyme, chile flake, and shallots in blender. Mix on high speed in blender until all ingredients are well incorporated and mixture is smooth and creamy. Reserve chilled in the fridge for up to 1 week. Plating: Take one sweet potato and slice down the middle long ways then press on both ends to open the potato. Fill the potato with 4oz of the pulled pork mixture (if the pork and potato are cold you can reheat in the oven at 350 degrees for about 10-12 minutes). Toss the Kale, pistachios, and lemon vinaigrette well in a mixing bowl. Place the sweet potato and kale salad on a serving plate and enjoy!
Yields 4 Servings
Clipless Pedals Chris Baker One of the first things new riders notice when they show up to their first biking event is that most of the experienced cyclists seem to be using clipless pedals on their bikes, which allows the rider to attach their foot to the pedal much the same way a ski boot attaches to a ski binding. Clipless pedals have been used in road cycling for years, but more and more mountain bikers are now making the switch. It may look daunting at first to new riders, and they do take quite a bit to get used to, but the advantages to clipping in and becoming attached to the bike are unrivaled. But before we begin, we need a brief history lesson on the evolution of the bike pedal. The first pedals were simple horizontal blocks that your foot rested on top of. There was no way of “securing” your foot onto the pedal, you simply pushed your foot down harder if you felt your feet sleeping. Then the “clipped” pedal came along. This was a bent piece of plastic attached to the pedal that wrapped around your toe and kept your foot in place above the pedal. These pedals became known as “clipped pedals” or “toe clips.” When a new type of pedal came along that allowed the user to attach their foot directly to the pedal and did away with the toe clip, they racked their brains for a name and came up with clipless (even though 40
your foot “clips in” to the pedal). The ill-fitted name has stuck around ever since. Clipless pedals are composed of two parts; the pedal and the cleat. The pedal has a specially designed socket made to fit the cleat which attaches to the bottom of a cycling shoe. The cycling shoe has a groove on the bottom that fits most cleat shapes. The actual shoes come in a variety of styles, but for the most part they have a stiff sole and no laces. If the
shoe does come with laces, it often has a tongue pouch to store the laces while riding. Typically, road bike shoes have extremely stiff and slick soles, and are very uncomfortable to walk around in. Mountain bike shoes have a more relaxed design with tread on the bottom, since often times you need to jump off the bike and trample across difficult terrain.
PROS TO CLIPLESS PEDALS Clipless pedals offer vast improvements over flat pedals in terms of pedaling efficiency and security. With flat pedals, all of the power transfer is on the downward momentum of the pedal, whereas clipless pedals offer power on the upstroke as well as the downstroke. It will feel a little strange at first, using your leg to pull up on the pedal to generate momentum, but once you get a flow going, your pedaling becomes more efficient than it ever could have been with flat pedals. Pedal security means you are very literally secured to the pedal. One of the first things I realized when I made the
ACADIANA CLASSIC MOUNTAIN BIKE RACE The second annual Acadiana Classic is October 8th at Acadiana Park! Last year was the first-ever mountain bike race for our area, and the bar was set high with over 100 riders competing through our local trails. The race is part 4 of a 5-race series known as the Louisiana Championship Mountain Bike Series (LAXC), and will consist of either a 12, 16, or 20-mile race for Categories 3, 2, and 1. More info at www.laxc.org.
switch to clipless pedals is how much energy I used to waste trying to keep my feet on flat pedals while bouncing down the trail. The clipless pedals keep my feet in place, and give me one less thing to concentrate on while I’m riding. Additionally, “bunny hopping,” where you jump and pull the entire bike up with you, becomes almost effortless compared to the complicated bunny hops that are attempted with flat pedals. The secured feeling of being one with the bike is great, but it does introduce the one and only flaw with mountain biking in clipless pedals…
CONS TO CLIPLESS PEDALS
Clipless Pedal & Cleat
You are attached to the bike, even when you don’t want to be. Now, unclipping is not hard, it just takes a slight rotation of the foot outward and the clip disengages. And after some practice, the movement becomes second-nature when dismounting your bike. But in those split-second moments, the ones where your bike starts to slide out of control and you need to jump to safety, it isn’t always easy to stop and think about how to disengage the pedal… Yes, clipless pedals take some getting used to. And yes, you will fall (everyone falls). But the efficiency and security advantages of riding clipless pedals will alter your ride forever.
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Independence Bowl Foundation Kickoff K's Ryan's Run For Sickle Cell Anemia
Zoo Run Run Dog Days 5K Dragon Fly Sprint Triathlon Shucker Camp Agape Memorial Run CF Climb - Fort Worth Fit For The Road 5K Hot Hatch Chile Run Walk and Roll 5K Military Heroes 5K/10K Run Race 4 Recovery Rocketman Triathlon Carrollton Runners Club 5K Run for Wellness 5k
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Race Name Race Type Knobbies At Knight Mountain Bike Race Q50 Races 5Kanine Trail Race 5K, 1.5M trail run CajunMan Triathlon sprint triathlon St. Jude Walk/Run to End Child5K run hood Cancer - Lafayette Piney Hills Classic XXIV Mountain Bike Race Lafayette Free to Breathe Lung 5K run Cancer 5K 100M, 100K, 50K Children of the Cane run New Orleans Escape Triathlon 5K run LOCOfest, Shreveport Mountain Bike Race Sugarman Triathlon Triathlon Big Pete's Classic 8K 8K run Striding for Scholarships 5K 5K, 1M run Acadiana Classic Mountain Bike Race Tour des Atakapas - Festivals 7M, 5M, 3M run Acadiens et Creoles Run Roux Run 5K run Gulf Coast Half Marathon - Man13.1M, 10M run deville Shake Your Trail Feather Run & Kayak Cane Field Classic 4M, 2M, 1M run Warrior Dash Louisiana 3.2M obstacle run Ochsner Ironman 70.3 New half triathlon Orleans Jazz Half Marathon New Orleans 13.1M, 5K run River Roux Triathlon half triathlon Beast Master Mountain Bike Race Giant Omelette 5K 5K run Bayou Teche Brewing Bike Bash Bike 7K trail run | 5K, Jungle Gardens 7K Trail, 5K Run 1M run Crescent City Fall Classic 5K 5K run Giant Omelette Celebration Ride Ride Cajun Cup 10K 10K Run 13.1M run | 10K, 5K Cajun Country Run trail run Louisiana Marathon 26.2M, 13.1M run Al Comeaux LA-10 10 Mi Run 100M, 100K, 50K Red Dirt Ultra trail run 8M, 6M, 3M novelty Lundi Gras Bar-A-Thon run Zydeco Marathon 26.2M, 13.1M run 26.2M, 13.1M, 10K Rock 'n' Roll New Orleans run Crescent City Classic 10K run Cycle Zydeco Ride
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